Carrie Vitt's Blog, page 29

Chicken Taco Salad (Grain-Free)

A chicken taco salad loaded with vegetables, a bit of cheese and a cilantro dressing is a fabulous meal for the warmer months. I prefer to put this salad together minus the dressing, so it can last a couple of days in the fridge or so we can pack it for a day out. 

The dressing is a slight variation on my Garlic Yogurt Dressing, with some added cilantro. You could add a little salsa to it as well! And, the crunchy Siete grain-free chips make for a fun addition to the salad. If you can’t tolerate cassava flour, then you can substitute with plantain chips. 

As you know, I make a pot of chicken broth each week, so I used the cooked chicken from the broth in this salad. It’s a great way to use up the cooked meat. 

Here are some other nutrient-dense salads you might enjoy:

Roast Beet and Walnut Salad with Kombucha Vinaigrette

Classy Chicken Salad with Dates and Macadamia

Chopped Chicken Waldorf Salad

Greek Chicken Salad

Bacon Deviled Egg Salad

Roasted Sweet Potato, Spinach and Pecan Salad 

Carrie Vitt

Serves 6-8

Chicken Taco Salad (Grain-Free)

20 minPrep Time

20 minTotal Time

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Ingredients

For the Salad:2 heads romaine lettuce, washed and choppedMeat from 1 whole chicken, shredded1 cup chopped olives2 tomatoes, chopped1 jalapeño, chopped (seeds removed)1/2 cup crumbled queso fresco (omit for dairy-free or paleo)2 avocados, chopped4 green onions, chopped1 orange, red or yellow bell pepper, chopped2 cups Seite grain-free chips or plantain chipsFor the Dressing:1 cup whole, plain yogurt (use coconut or almond milk yogurt for dairy-free)1 clove garlic1 cup packed cilantro1 tablespoon red wine vinegar2-3 tablespoons olive oil3/4 teaspoon Celtic sea salt

Instructions

Place all of the salad ingredients in a large salad bowl.Place all of the dressing ingredients in a large mason jar and blend with a hand-immersion blender until smooth. (You can also blend the dressing in a blender.)Pour the dressing over the salad, toss and serve immediately.7.7.0.14594https://deliciouslyorganic.net/chicken-taco-salad-grain-free/

Copyright 2016 Deliciously Organic

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How to Make and Use Castor Oil Packs

Castor oil packs are one of my favorite economical ways to gently detox the body. I personally used them on my liver and thyroid when I was recovering from Hashimoto’s disease, and I recommend them to my Nutritional Therapy clients often. 

How do castor oil packs help the body?

Lymphatic congestion is a major factor leading to inflammation and disease. Lymphocytes are your immune system’s disease-fighting cells and are produced and stored mainly in your lymphatic tissue (thymus gland, spleen, and lymph nodes). Hundreds of miles of lymphatic tubules allow waste to be collected from your tissues and transported to your blood for elimination, a process referred to as lymphatic drainage.

When your lymphatic system is not working properly, waste and toxins can build up and make you sick.

This is where castor oil comes in. When castor oil is absorbed through your skin (according to Cayce and McGarey) your lymphocyte count increases. Increased lymphocytes speed up the removal of toxins from your tissues, which promotes healing.

What can castor oil packs be used for?

Liver disorders 
Thyroid cysts and nodules
Non-cancerous uterine fibroids
Ovarian cysts
Constipation
Intestinal disorders
Gallbladder inflammation or stones
Inflamed joints
Lymphatic drainage 
Conditions with poor elimination
Headaches and migraines
Cysts in the breast tissue
General liver detoxification 
Lung infections


Here are some examples of how castor oil packs can be used:

If you are under-converting T4 to T3, daily castor oil packs over the liver can help increase this conversion.
To shrink cysts or nodules, you can place a castor oil pack over the thyroid for 15 minutes a day. 
To reduce the frequency and intensity of migraines, you can do a castor oil pack over the liver once daily for one month and see if this makes a difference.
For congested lymph nodes (under the arms, on the neck, etc.) do a castor oil pack directly over the area of concern. 
Do a castor oil pack over the entire abdomen daily to help ease constipation. 
To help speed up the healing from fatty liver disease (along with a nutrient-dense diet) do a castor oil pack over the liver daily. 

A castor oil pack is very easy and only requires a few supplies. The castor oil and cotton flannel last for many, many months, so don’t worry about running out any time soon.

Here’s what you need:

1. A bottle of organic castor oil. I recommend Heritage Store, Home Health or Premier Research Labs

2. A piece of organic cotton flannel 

3. A heating pad or hot water bottle

4. A large gallon-size ziploc bag

5. An old towel (castor oil permanently stains, so it’s best to use an old towel)

How to do a castor oil pack:

1. Place the piece of flannel in a large glass dish (glass Tupperware works great!).

2. Drizzle castor oil over the flannel until it’s saturated.

3. Plug in the heating pad next to your bed and turn it on to medium or fill up your hot water bottle. 

4. Set the dish with the flannel, the ziploc bag, and old towel on your nightstand or next to the bed.

5. Lie down and place the cotton flannel on the area of concern. For example: the liver, thyroid, breast, joint, etc.

6. Put the ziploc bag on top of the flannel.

7. Place the heating pad or hot water bottle on top of the ziploc and flannel.

8. Place the old towel on top of the heating pad.

9. Lie down for 1-2 hours, remove and wipe the area with the old towel to remove any castor oil.

10. Repeat as necessary.

When is a castor oil pack not recommended? 

It’s not recommended to do a castor oil pack over the abdomen if you have an IUD because it could cause the IUD to dislodge or release excess copper into the system. It’s also not recommended when pregnant, breastfeeding, during menses or if you struggle with IBS, Colitis or diarrhea. 

And, one last piece of advice:

If you do a castor oil pack and you get any kind of rash, this can be a sign that your liver needs to detox. So I recommend doing the castor oil pack over the liver for 3-4 weeks, and then doing the castor oil pack again over the part of the body that was reacting (like the thyroid, abdomen, etc.).

Note: This post was originally published on May 21, 2014 and updated on May 25, 2018.

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Zucchini Bites (Grain-Free, Gluten-Free)

Zucchini bites are a fun way to get in some extra vegetables and these are a favorite with kids! They are a combination of zucchini, parmesan cheese, ground up plantain chips, eggs, and garlic. They’re really easy to make, and while I formed them into little bites, you could also bake these into mini muffins.

Zucchini tends to be very watery when heated, so the key is to soak the zucchini in some salt and then squeeze the zucchini in a clean dish towel. This is the best way to avoid having a wet mess come out of the oven.

The zucchini bites can be served alone, or with the sour cream dip listed below. They can be eaten for breakfast, lunch, dinner or even for a quick snack!

Here are some additional zucchini and squash recipes you might enjoy:

Zucchini Noodles with Brussels Sprouts, Bacon and Hazelnuts

Chocolate Zucchini Cake

Squash Fritters

Quick Shrimp Scampi with Squash Noodles

Carrie Vitt

Makes about 25 bites

4-6

Zucchini Bites (Grain-Free)


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Ingredients

For the Bites:3 medium zucchini, shredded (about 6 cups)1 teaspoon Celtic sea salt3 ounces parmesan, grated1/2 cup crushed plantain chips ( Inka or Terra are good choices)1 large egg1/4 teaspoon garlic powder For the Sour Cream Dip:1 cup sour cream1/4 cup chopped chives1/4 cup chopped basil

Instructions

Place the zucchini in a colander and sprinkle with salt. Toss to combine and let sit for 30 minutes. Pour the zucchini onto a clean dishcloth. Fold the dishcloth over the zucchini and gently press to remove any excess moisture.Preheat the oven to 350ºF. Place the zucchini, salt, parmesan, crushed plantain chips, egg and garlic powder in a medium bowl and stir until combined.Spoon bite-size portions of the zucchini mixture onto a baking sheet lined with parchment paper. Bake for 12-15 minutes until just brown on the edges.Combine the sour cream, chives and basil. Serve the zucchini bites with sour cream dip.7.8.1.04593https://deliciouslyorganic.net/zucchini-bites-grain-free/

Copyright 2016 Deliciously Organic

The post Zucchini Bites (Grain-Free, Gluten-Free) appeared first on Deliciously Organic.

Zucchini Bites (Grain-Free)

Zucchini bites are a fun way to get in some extra vegetables and these are a favorite with kids! They are a combination of zucchini, parmesan cheese, ground up plantain chips, eggs, and garlic. They’re really easy to make, and while I formed them into little bites, you could also bake these into mini muffins. 

Zucchini tends to be very watery when heated, so the key is to soak the zucchini in some salt and then squeeze the zucchini in a clean dish towel. This is the best way to avoid having a wet mess come out of the oven.

The zucchini bites can be served alone, or with the sour cream dip listed below. They can be eaten for breakfast, lunch, dinner or even for a quick snack!

Here are some additional zucchini and squash recipes you might enjoy:

Zucchini Noodles with Brussels Sprouts, Bacon and Hazelnuts

Chocolate Zucchini Cake

Squash Fritters

Quick Shrimp Scampi with Squash Noodles

Carrie Vitt

4-6

Zucchini Bites (Grain-Free)


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Ingredients

For the Bites:3 medium zucchini, shredded (about 6 cups)1 teaspoon Celtic sea salt3 ounces parmesan, grated1/2 cup crushed plantain chips ( Inka or Terra are good choices)1 large egg1/4 teaspoon garlic powder For the Sour Cream Dip:1 cup sour cream1/4 cup chopped chives1/4 cup chopped basil

Instructions

Place the zucchini in a colander and sprinkle with salt. Toss to combine and let sit for 30 minutes. Pour the zucchini onto a clean dishcloth. Fold the dishcloth over the zucchini and gently press to remove any excess moisture.Preheat the oven to 350ºF. Place the zucchini, salt, parmesan, crushed plantain chips, egg and garlic powder in a medium bowl and stir until combined.Spoon bite-size portions of the zucchini mixture onto a baking sheet lined with parchment paper. Bake for 12-15 minutes until just brown on the edges.Combine the sour cream, chives and basil. Serve the zucchini bites with sour cream dip.7.6.94593https://deliciouslyorganic.net/zucchini-bites-grain-free/

Copyright 2016 Deliciously Organic

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Easy Slow Cooker Pepper Steak (Grain-Free, Paleo)

The end of the school year can be almost as busy as the holiday season, so it’s a great time to pull out the slow cooker! One of our recent favorites is slow cooker pepper steak because it barely takes any time to prepare and at the end of the day the meat is melt-in-your-mouth tender and full of flavor.

You can serve the steak and peppers over cauliflower “rice” or soaked rice (if you can tolerate grains). A small side salad that takes just a few minutes to prep is a great choice. 

Here are some other favorite slow cooker recipes for those busy days!

Spaghetti Squash with Meatballs

Breakfast Sausage Casserole

6-Ingredient Pot Roast

Chicken Fajita Bowl

White Beans and Sausage

Carrie Vitt

1

Easy Slow Cooker Pepper Steak (Grain-Free, Paleo)

10 minPrep Time

6 hrCook Time

6 hr, 10 Total Time

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Ingredients

2 red onions, peeled and cut into wedges1 1/2 pounds chuck roast, cut into bite-size pieces3 red, orange or yellow bell peppers, cut into wedges1 cup chicken broth1/4 cup coconut aminos or gluten-free fermented Tamari1/4 cup tomato paste4 garlic cloves, minced

Instructions

Place the onions in the bottom of the slow cooker. Top the onions with the meat and then add the bell peppers. Whisk together the chicken broth, aminos, tomato paste and garlic and pour over the meat mixture. Gently press the vegetables and meat so the meat is submerged in the broth mixture (this helps prevent the meat from drying out). Cook for 6 hours on low. Serve over cauliflower “rice” or soaked rice.7.6.94592https://deliciouslyorganic.net/slow-cooker-pepper-steak-recipe-paleo/

Copyright 2016 Deliciously Organic

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Triple Lemon Sheet Cake (Grain-Free)

I love a layered cake, but a sheet cake is much less work and is great to take to a potluck or a casual outdoor meal in the spring and summer. This triple lemon sheet cake is sweetened with honey and is good enough to eat on its own. But then it’s topped with lemon curd and lemon whipped cream. This is lemon on lemon on lemon and it’s absolutely fabulous!

When choosing a honey for baking, I find it’s best to stick with a light honey like this one or this one. They add a nice sweetness to the cake, but without the heavy aromas that can come with other wild honey.

And, if you want to save yourself some time, you might be able to find a good lemon curd at your local health food store. There’s nothing like fresh lemon curd, but I totally get it if you need to cut down on the time needed to make this cake.

The cake is best served at room temperature, so it’s a good idea to assemble the cake just before serving.

Here are some additional grain-free lemon recipes for you!

Lemon Ricotta Pancakes

Lemon Icebox Pie

Lemon Poppyseed Muffins 

Grain-Free Coconut Cake with Lemon Curd

Carrie Vitt

1

Triple Lemon Sheet Cake (Grain-Free)


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Ingredients

For the cake:2/3 cup raw honey (see note in post above)4 eggs, room temperature3 cups almond flour 1/4 cup coconut flour 1/4 cup arrowroot flour 3/4 teaspoon baking soda1 teaspoon baking powder (make sure it's grain-free)1/2 teaspoon celtic sea salt 10 tablespoons unsalted butter or 1/2 cup coconut oil , melted1/3 cup plain whole yogurt1/4 cup fresh lemon juiceZest of 2 lemonsFor the Curd:8 tablespoons unsalted butter or 6 tablespoons coconut oil 1/2 cup raw honey 4 large eggs3 large egg yolks1/4 cup lemon zest (make sure the lemons are organic)1/2 cup freshly squeezed lemon juice (about 6-8 lemons)1/8 teaspoon Celtic sea saltFor the Lemon Whipped Cream:1 1/2 cups raw cream2 tablespoons raw honey 1 tablespoon lemon zest1 tablespoon lemon juice

Instructions

Preheat the oven to 350ºF and adjust the rack to the middle position. Line an 11x9 baking dish with parchment paper.Place the eggs and honey in the bowl of a standing mixer and beat for 5 minutes until pale and voluminous. Place the almond flour, coconut flour, arrowroot flour, baking soda, baking powder and salt in a medium mixing bowl and stir to combine. Whisk in the butter, yogurt, lemon juice and lemon zest. Pour 1/4 of the egg mixture into the flour mixture and whisk together. Then, pour the remaining egg mixture into the flour mixture and fold to combine.Pour the cake batter into the prepared pan and bake for 20-23 minutes until a cake tester inserted into the middle of the cake comes out clean. Let cool for 10 minutes and then remove the cake from the pan and cool completely.Melt butter in a double boiler set over medium heat. Whisk together honey, eggs, yolks, zest, juice and salt in a large measuring cup. Slowly, while constantly whisking, pour in egg mixture and continue to whisk for 6-8 minutes until thick like pudding. Pour curd through a fine mesh sieve over a medium bowl, cover and chill in the refrigerator for 2 hours or until cold.Place the cream, honey, zest and lemon juice in the bowl of a standing mixer and whisk until soft peaks form.To assemble: Spread the lemon curd evenly over the cake and then top with the lemon whipped cream. Serve.7.6.94591https://deliciouslyorganic.net/triple-lemon-sheet-cake-grain-free/

Copyright 2016 Deliciously Organic

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The Best Oils and Fats for Cooking

There’s a lot of confusion about the best oils and fats for cooking and baking, so today I’m going to break it all down for you. First, it’s important to understand there are basically three kinds of fats: saturated, monounsaturated and polyunsaturated. Let’s take a closer look.

Saturated Fats

Saturated fats are stable, don’t go rancid easily and are solid at room temperature. Saturated fats are not the cause of our modern diseases as we’ve been told in the media. They actually play a vital role to keep the body healthy.

Here are some helpful things saturated fatty acids do for the body:

They are a healthy source of cholesterol which supports healthy bones, the nervous system, hormone production, proper serotonin levels, health of the intestinal wall, mineral metabolism and muscle tone. 
They give our cells necessary stiffness and integrity.
The omega-3s in saturated fats decrease inflammation and strengthen the immune system.
They play an important role in healthy bones – for calcium to be effectively incorporated into the skeletal structure, at least 50% of the dietary fats should be saturated. 
They protect the liver from toxins.

Some healthy saturated fats that are good to include in the diet are: butter, ghee, lard, coconut oil, tallow, and duck fat. 

Monounsaturated Fats

These fats are also stable fats and are liquid at room temperature. Monounsaturated fats are best used at lower temperatures because when the heat gets turned up they oxidize. Oxidation creates free radicals and free radicals damage the cells of the body, so this is why it’s important to not use these oils at higher heats. Two popular monounsaturated fats are olive oil and avocado oil.

Polyunsaturated Fats

Polyunsaturated fats are not stable and are liquid at room temperature. These omega-6 fatty acids should be eaten in very small quantities because high levels of these fats in the diet can contribute to heart disease, weight gain and inflammation in the body. Our omega-3 to omega-6 ratio should be between 2:1 and 1:1 to maintain a healthy immune system and reduce inflammation. Some healthy forms of polyunsaturated fats are: flaxseed oil, walnut oil, and macadamia nut oil. And, we always want to stay away from processed polyunsaturated fats such as canola oil, corn oil, soybean oil, margarine, and vegetable oils. These processed oils wreak havoc on the body and should be avoided entirely.

Here’s a list of the best oils and fats for cooking and baking and which temperature to use them at.
Healthy fats for higher heat cooking:

Ghee, or clarified butter, has become one of my favorite cooking fats. It can withstand high temperatures without oxidizing or smoking and it lends a nice buttery, nutty flavor. Many who are lactose intolerant can handle ghee because it is pure butter oil with the milk solids removed. You can either make your own or purchase from a company like Pure Indian Foods or Organic Valley.
Tallow is the fat rendered from cows and is a great choice for high heat cooking such as roasting for frying. If it is from a grass-fed animal this fat is rich in CLA (conjugated linoleic acid), is an anti-inflammatory, and is rich in omega-3 fatty acids. 
Lard is the fat rendered from pigs and is also great for roasting or frying. It also is rich in CLA, is anti-inflammatory and is rich in omega-3 fatty acids. 
Duck Fat is another healthy saturated fat that is good for higher heat cooking. It pairs well with root vegetables and is one of my favorites to roast with. 
Chicken Fat is also a great healthy saturated fat for higher heat cooking.
Palm Oil or Palm Shortening, if it comes from a sustainable farm, is a good choice for cooking or baking.



Healthy fats for low to medium heat cooking and baking:

Butter – Organic, pastured butter is my go-to for medium heat cooking and baking. Grass-fed butter contains healthy omega-3 fatty acids, fat soluble vitamins, is very supportive of the thyroid and endocrine system, and a healthy source of cholesterol, which the body uses to make hormones. It’s also a short-chain fatty acid that’s quickly used for energy in the body and rarely stored as fat. 
Coconut Oil – this is a rich saturated fat that has antimicrobial and antiviral properties. I like to use this oil in baked goods, desserts and Asian cooking.

Healthy oils for very low temp cooking:

1. Olive oil – is most beneficial when it’s used in its raw form because of the high percentage of oleic acid, but it does has a medium smoking point, so it can be used for a light sauté or low-heat baking. I know olive oil is what’s most recommended for roasting, but olive oil will oxidize at higher heats, which breaks down the nutrients, so it’s best to use this oil at a low heat or raw.

2. Avocado Oil – a good cold-pressed avocado oil is best used for salad dressings or very light cooking.

Healthy oils to only be eaten raw or cold:

1. Flaxseed Oil should never be heated and always consumed raw or cold. It’s a great oil to drizzle over salads, add to a morning smoothie or over other cold dishes. It’s best to use flaxseed oil in small quantities because the body absorbs it slowly.

2. Nut Oils (Walnut, Macadamia, Almond, etc) should all be eaten raw. 

What about grapeseed, hemp and rice bran oils?

These are all industrial oils and have to be heated to a very high temperature at least five times before bottling. It’s best to choose a different option for your cooking and baking. 

Here are some great articles for further reading about the importance of healthy fats in the diet:

The Skinny on Fats (a must-read!)

The Cholesterol Myths

Eat Fat, Lose Fat

The Great Cholesterol Myth

Sources:

Watkins, B A, et al, “Importance of Vitamin E in Bone Formation and in Chrondrocyte Function” Purdue University, Lafayette, IN, AOCS Proceedings, 1996; Watkins, B A, and M F Seifert, “Food Lipids and Bone Health,” Food Lipids and Health, R E McDonald and D B Min, eds, p 101, Marcel Dekker, Inc, New York, NY, 1996

Alfin-Slater, R B, and L Aftergood, “Lipids,” Modern Nutrition in Health and Disease, 6th ed, R S Goodhart and M E Shils, eds, Lea and Febiger, Philadelphia 1980, 134

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Thai-Style Chicken Salad with Mango (Grain-Free)

A good chicken salad with fruits and herbs is one of my favorite things to eat during the warmer months. It pairs well with other salads for a lighter meal or spooned into lettuce cups for a quick wrap.

You can use poached or roasted chicken for the salad, or even the leftover cooked meat when you make a pot of chicken broth.

I adapted this recipe from Cook’s Illustrated. That magazine has been one of my all-time favorites for over 20 years and my go-to for solid, well-tested recipes. They also have an online membership if you’d like to have all of their recipes at your fingertips instead of a physical magazine arriving each month. I’m not affiliated with them, but I do love their recipes!

Here are some other salads you might enjoy!

Wedge Salad with Yogurt Dressing

Peach and Arugula Salad

Blueberry, Tomato and Burrata Salad

Cobb Salad

Carrie Vitt

1

Thai-Style Chicken Salad with Mango – Grain-Free

Adapted from Cook's Illustrated

15 minPrep Time

15 minTotal Time

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Ingredients

For the Dressing:3 tablespoons fresh lime juice1 shallot2 tablespoons fish sauce 1 garlic clovePinch of red pepper flakes1/2 teaspoon raw honey 1/2 teaspoon sesame oil For the Chicken:4 cups of cooked shredded chicken (you can use poached chicken, rotisserie, or leftover cooked chicken from making chicken broth)For the Salad:2 mangos, peeled, pitted and cut into bite-size pieces1/2 cup fresh mint, chopped1/2 cup cilantro, chopped1/2 cup basil, chopped

Instructions

Place all of the dressing ingredients in a blender and blend until smooth.Place the chicken, chopped mango, mint, cilantro and basil in a medium bowl. Pour dressing over the top and toss to coat. Serve.**I find this salad tastes better after it sits for a while, so I prefer to make it earlier in the day, cover it and place it in the fridge for a few hours or even overnight.7.6.94590https://deliciouslyorganic.net/thai-chicken-salad-mango-grain-free-recipe/

Copyright 2016 Deliciously Organic

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4 Tips for Eating Healthy While Traveling (and our favorites in London and Paris)

Eating healthy while traveling doesn’t have to be super difficult. Last month we traveled to London and Paris for spring break and, with a bit of planning ahead, found all sorts of wonderful healthy (and sometimes healthy-ish) eats!

I chronicled quite a bit of our journey over on Instagram and many of you asked for a list of the places we found and loved. So, here it is!

First, let’s talk London!

We stayed at the quaint New Hotel Linden in Notting Hill and it was the perfect location for us. We don’t like to be in the middle of the hustle and bustle of the city, and this hotel was quiet, within walking distance of some fabulous eats, and just a ten minute walk to the Notting Hill Underground station or Hyde Park.

Favorite eats in London:

Granger and Company was right around the corner from our hotel and we instantly fell in love. The lighting inside is bright, making every picture Insta-worthy, but more importantly, the food, juices, coffee, etc. were all fabulous. The eggs had the brightest yolks I’ve ever seen, the sourdough was fermented (they also had lots of gluten-free options),  all of the juices were fresh-pressed, and they had one of the best cups of coffee I’ve ever had.

Franco Manca is actually a chain restaurant in London that makes fermented sourdough pizza! As I’ve mentioned before, the fermentation process breaks down the gluten and sugars in the bread making it very easy to digest. We were over the moon to walk in and order pizza. We haven’t done that in years! Oh, and almost all of their wines were organic and/or biodynamic!

Daylesford Organic Market – This quaint organic market has everything from fresh produce to homemade kombucha to grain-free pastries. They also have a lovely cafe upstairs where we had breakfast one day.

Ottolenghi – Right when you walk in, you’re greeted with huge bowls of salads and other delicious take-away foods. This is a great place to grab food for a picnic and find a quiet spot at Hyde Park to enjoy.

Social Eating House – As soon as we sat down, the server asked if we had any food allergies they needed to be aware of so they could accommodate. Every single item that was brought to our table was exquisite. It was definitely a splurge, but well worth it!

The Mayflower – This hidden gem is off the beaten path, but definitely worth the trek to get there! (Better yet, just get a cab.) Dark, low, wooden ceilings, a crackling fireplace, community tables and flickering candles make you feel like you’ve walked into a different era. The Mayflower is the oldest pub in London and serves an assortment of traditional English foods. Next time you’re in London, I would make sure to add this one to your list!

In Paris, we stayed at The Lumen Hotel which is located in the 1st arrondissement and just a block away from the Louvre. The rooms were quiet and beautifully decorated, and we loved the easy location of the hotel. It was a great fit for us.

Favorite eats in Paris:

Pirouette – This charming, refined yet laid-back restaurant was a highlight of our week. The food was meticulously created and our waiter was very friendly. Everything was fantastic, but I especially loved the soup with homemade broth, mushrooms and dill. It was a side dish, but sometimes when traveling, I crave simple, nourishing dishes and this one hit the spot.

Eric Kayser – During our first few hours in Paris we stopped in at Erik Kayser for a simple lunch before heading to D’Orsay museum. Their sourdough sandwiches, salads, and coffees were spot on, and the staff was very kind when I forgot for a moment that I was in Paris and started speaking in English. Of course, I felt like an idiot, but gave myself some grace as I hadn’t quite gotten my bearings yet.

Grilled Chicken with Olive Tapenade and Some Helpful Healthy Eating Tips

When it comes to eating healthy, we often make things too complicated. We feel like everything needs to look like it does on Instagram, or we focus on all of the foods we wish we could eat, instead of the foods we actually can enjoy eating.

I completely understand the temptation, especially if you’ve just found out you have to avoid dairy and gluten, or are in dire straits and wanting to change your diet so you can feel better, but I want to encourage you to take a step back and try and simplify. Eating healthy really doesn’t have to be super complicated!

Today, I’ve got some tips that I share with my Nutritional Therapy clients to make the change go as smooth as possible.

Focus on what you can eat instead of what you have to avoid. This mindset makes it easier and much more enjoyable as you’re taking steps to change things up.
Focus on the major food groups – protein, carbs and fats – and make sure you get enough of each. In general, it’s a good idea to get 40% carbs, 30% protein and 30% fat. You might find you need a bit more or less of certain foods, so make sure to listen to your body and do what’s best for you.
A good way to get going is to purchase meats, vegetables and healthy fats. For most of our meals, I pull out a piece of meat and vegetables, cook them in some butter, season with Celtic sea salt and I’ve got an entire meal that is satisfying and nutritious!
Make soups and stews the backbone of your diet. I make one pot a week and then we reheat when needed for lunches, a quick dinner or even breakfast.
Get an insulated thermos so you can reheat soups, stews, and leftovers and take them with you to work, if you’re out running errands, if you’re traveling, etc.
Have a couple smoothie recipes that you enjoy, and always have those ingredients on hand for an easy meal.
Grab some Farmhouse Culture sauerkraut and eat a few tablespoons each day to get in a few million probiotics in your diet. Easy, right?!

If you’re looking for more daily inspiration, I encourage you to come join me over on Instagram. By the way, you don’t have to have an account on Instagram to see my posts, just bookmark this page and check out my daily tips!

Here is a new, easy chicken recipe for you! The chicken can either be grilled or cooked on the stove top in a grill pan and then it’s topped with an olive tapenade. The tapenade takes just minutes to put together and you can store the leftovers in the fridge to use later in the week over vegetables or other grilled meats.

What are your favorite healthy recipes you like to cook during the week? I’d love it if you linked to them in the comment section so we can all bookmark them!

Carrie Vitt

Serves 4

Grilled Chicken with Olive Tapenade (and Healthy Eating Tips)

10 minPrep Time

10 minCook Time

20 minTotal Time

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Ingredients

For the Chicken:4 organic boneless, skinless chicken breastsCeltic sea salt and freshly ground black pepperFor the Tapenade:1 cup green olives2 shallots, peeled1 clove garlic1/2 cup flat-leaf parsley1 tablespoon fresh lemon juiceZest of 1 lemon1/2 cup extra-virgin olive oil

Instructions

Heat the grill to medium and season chicken breasts with sea salt and pepper. Grill until cooked though.Meanwhile, put the green olives, shallots, garlic, parsley, lemon juice and zest in the bowl of a food processor and pulse until all ingredients are diced. Pour olive mixture into a small bowl and stir in olive oil. Season to taste with sea salt if preferred.Place the grilled chicken on a platter and top with tapenade. Serve.7.6.84589https://deliciouslyorganic.net/grilled-chicken-with-olive-tapenade-and-healthy-eating-tips/

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