Creamy Asparagus Soup (Paleo)

Omg, this soup is AMAZING!!

Full of ingredients to support the gut, lowering inflammation, and feed your healthy bacteria…plus, absolutely delicious. Thank you, Amy Myers for creating this recipe!

Ingredients

  • 1 lb asparagus
  • 2 onion chopped
  • 1 tbsp extra virgin olive oil
  • 2 cloves minced garlic (or 1/2 tsp ground)
  • 1 tsp ground ginger
  • 2 tsp sea salt
  • 4 cups bone broth (or a combo of 4 cups water and 4 full scoops unflavored bone broth protein powder)
  • 1 1/2 cups full fat coconut milk
  • ground black pepper to taste

Instructions

  1. In a soup pot, over medium to low heat, add olive oil and chopped onions to caramelize. Stir occasionally until caramelized, about 20-30 minutes.
  2. Add garlic, sea salt, and ginger, and cook for another 5 minutes.
  3. Meanwhile, trim tips from asparagus and set off to the side for later. Remove woody ends of asparagus and discard. Cut remaining spears into 1-inch pieces.
  4. Add broth to the stock pot, and bring to a boil. Add asparagus stem pieces, reduce heat, and simmer for 20-30 minutes or until the asparagus stems are tender.
  5. While the stems are cooking, bring a pot of water to a boil. Once the water is boiling, add the asparagus tips and cook for 5 minutes until they are tender, but still crisp. Immediately move the asparagus tips to a bowl of ice water to stop them from cooking. Set aside.
  6. Add coconut milk to broth. Stir to combine. Remove from heat.
  7. Use an immersion blender to puree until smooth. Garnish with sea salt, black pepper, and reserved asparagus tips. You can also add fresh or dried chives and/or plain coconut milk yogurt to garnish.

Upgraded Mac & Cheese

Years ago when my kiddo was just a toddler, a dear client of mine gifted me a cookbook filled with recipes for traditional kid foods that are MUCH healthier than traditional preparations/ingredients.

One of the recipes the whole family (and many of our friends) loved was using hearts of palm instead of grain-based macaroni for mac & cheese.

Here’s the recipe (thank you Maria Emmerich for your amazing creativity and cookbooks!):

“Noodles:”
2 jars of Hearts of Palm
Water or chicken broth

Cheesy Sauce:
1/4 cup butter
3 TBS Cream Cheese
1/4 cup beef/chicken broth
1 cup sharp cheddar cheese, shredded
1/4 cup Parmesan cheese, shredded
Sea salt and pepper (to taste)
1/2 cup sharp cheddar (for topping)

Crunchy Topping:
2 TBS butter
1/2 cup blanched almond flour

Now when I have made this recipe, I often don’t do the crunchy topping–not because it’s not delicious because it is–but because I think it’s great without it and I love being able to throw it together quickly on my stove! So if you are time/energy crunched, bear that in mind.

How to:

Preheat oven to 375 degrees F. Cut hearts of palm in half lengthwise and then cut into 1/4 inch slices. Cook the hearts of palm for about 5 minutes in boiling broth or water until tender. From here, mix all the cheese sauce ingredients in a saucepan or large skillet on medium heat until everything is well combined.

Now, you can just stir in the hearts of palm and enjoy OR you can put everything into a baking dish and get started on your crunchy topping.

To make the topping, mix butter and almond flour up in a small bowl and then crumble over the top of the mac and cheese and add some extra cheese to the top (1/2 cup grated). Bake for about 15 mins until the cheese is melted and slightly browned. Makes 6 servings.

Enjoy!

How to reverse muscle “osteoporosis”

If it is important to you to lead a high quality, independent, functional, long life, then listen up!
Have you heard of something called sarcopenia?
When we are young, our hormones make it easy to put on muscle mass, but as we get into our 30’s and 40’s (and beyond), things change.



Sarcopenia is a condition where you slowly and gradually lose muscle (hence why it is sometimes referred to as muscle osteoporosis). Sarcopenia has been associated with many negative outcomes, such as functional disability, falls, health care costs, and even death
Additionally, the gradual loss of your muscle tissue is associated with accelerated aging (shortening of your chromosomes)!
Now, I’m not telling you that you need to become a body builder or anything, but preserving a healthy balance of muscle tissue relative to fat tissue is essential for preventing sarcopenia and all the risks that come with it. True, you can’t stop aging but you sure can stop some of the things that greatly reduce your quality of life!
Here are 3 tips to help you build your health and help prevent sarcopenia:
1. Get enough protein. Experts advise 1.2-1.5 grams of protein per kilogram of body weight to support muscle building and repair. To calculate your weight in kilograms, take your weight in pounds and divide by 2.2. Then, take that number and multiply it by 1.2 to get your daily protein requirements. And the type of protein matters too! Certain amino acids (the building blocks of protein), such as leucine, are more helpful for building muscle tissue and preserving muscle tissue. Foods high in leucine include beef, lamb, poultry, fish, eggs, dairy and to a lesser extent soybeans, chickpeas, almonds, lentils and peanuts. 
2. Do muscle building activities 3x/wk. Activities that load your muscles are critical. Examples include progressive resistance training such as body-weight exercises like pushups (can be modified to start), squats, and step ups; resistance bands, PACE interval training (here’s a sample video) and exercises with added weight like hand weights, medicine balls, and kettlebells.
3. Block ATF4. This protein reduces muscle building and there are 2 molecules that block it: ursolic acid and tomatidine. Tomatidine is found in green tomatoes. Ursolic acid is found in a variety of foods including apple peel, cherries, prunes, holy basil, lavender, oregano, sage and thyme.

I hope this information is helpful to you! Bottom line, your muscle tissue is incredibly important for quality of life, reducing the risk of falling and other injuries, and longevity. Your diet and lifestyle have everything to do with building and preserving your precious muscles.

It is my passion to work with people like you whose health symptoms are getting in the way of you living life fully and with a sense of freedom in your body. I can help you to regain your health so you can feel great and free to enjoy life fully.

If you’re ready to discover where your best health has been hiding, I’d love to connect with you!

Apply for a complimentary Unstoppable Health Discovery Session. bit.ly/schedulinghealth (subject to availability).

Until next time, I’m wishing you unstoppable health!
~Rebecca