Not much can beat a warm bowl of chili when the snow starts fallin’…especially
when it’s on the table in 45 minutes. I’ll show you how to make this traditional white
chili without the dairy, and still get a rich and thick, comforting meal. You might want
to double up the portion of roasted chicken you make because this easy spice
mixture makes the chicken breast irresistible!
1 to 1.5 pounds Organic Boneless Skinless Chicken Breasts (skinless & bone-in works too)
1/2 teaspoon Chili Powder
1/2 teaspoon Fine Sea Salt
1.5 Tablespoons Extra Virgin Olive Oil
2 Tablespoons Extra Virgin Olive Oil
1 White or Yellow Onion
3 Garlic Cloves
1 Organic Zucchini, Diced Small
1 teaspoon Fine Sea Salt
1 Tablespoon Chili Powder
1 Tablespoon Ground Cumin
1 teaspoon Dried Oregano
3 Cups Chicken Bone Broth
1 Cup Salsa Verde (see notes)
1-15 oz Can Eden Organic Cannellini Beans, drained & rinsed (see notes)
Fresh Lime Juice
Preheat oven 350 Degrees F. Line a baking sheet with foil or parchment and drizzle with 1.5 Tablespoons of Oil.
Line a cutting board with paper towels, and pat the chicken breasts dry. Cut the breasts in half (favoring the thinner side will help it cook more evenly), and separate the tenders if they are still attached.
Season the chicken with the chili powder and sea salt. Transfer the breasts to the baking sheet and turn them to coat them in oil. Roast the chicken for up to 30 minutes for larger pieces, and check it at 15 minutes for chicken tenders.
Meanwhile, chop 1 onion and mince the garlic cloves.
Heat 2 Tablespoons oil in a soup pot over medium heat, and measure out your chili spices so that they are ready to go (chili, cumin, oregano, salt).
Saute the onions and garlic for 3-5 minutes. While onions and garlic are cooking keep an eye on your roasting chicken.
When chicken is done cooking, remove it from the oven and let it cool.
Add the measured spices to the onions and garlic and stir until fragrant—about 1 min. Add the zucchini and cook for another minute.
Add 3 cups of chicken stock, 1 cup of salsa verde, and drained/rinsed cannellini beans to the pot. Stir. Turn the heat up to medium high and bring everything to a simmer.
Meanwhile, start shredding or dicing your chicken, keep it aside, and pour the chicken juices into the pot. Once your pot is simmering, turn heat down to medium low and cook for 10 minutes.
Scoop out 2 cups of the chili and put it into a blender. Holding the cover down with a kitchen towel, blend until smooth and add it back to the pot.
Now add the chicken to the pot. Cook for 5 more minutes. Squeeze the juice from a half or a full lime.
Taste for salt, and serve with optional garnishes (see ingredient list).
Salsa Verde: Find this traditional green salsa on grocery store shelves, in the Mexican food aisle; or buy some from your favorite Mexican restaurant.
Eden Organic Cannellini Beans: Eden Organic is the only brand of cooked beans on the market that I know of who prepares them the old-fashioned way. This company actually soaks their beans, dumps the soaking liquid, and cooks them with kombu seaweed (you can’t taste it). All of this is very important to eliminate toxins, release digestive enzymes, and make their nutrients more available to us. This brand is sold at Whole Foods Market and Jewel.
By Marisa Moon
My Longevity Kitchen https://mylongevitykitchen.com/
This slow cooker paleo chicken recipe uses almond butter, lime, ginger, and coconut aminos to make the perfect asian chicken wraps for the week.
Slow cookers can be such a lifesaver in the kitchen. I’m always telling people about how much I love using them.
But many of you have horror stories about your slow cooker dinners ending up in the trash. Maybe it’s because a lot of recipes use cookie cutter cooking times-such as 8 hours on low and 6 hours on high-but not all recipes turn out well with that amount of time.
Another reason your results don’t turn out? Let’s face it…there are about 500 different slow cookers on the market, and they range in shape, size, and efficiency. So it’s quite possible that our slow cookers are so different that you get a different result. Hang in there.
It’s worth figuring out what the problem is because these machines are AWESOME! You can slow cook while you sleep, while you work, and use it to keep food warm at a party (that’s how my family rocks out all the Thanksgiving sides on a buffet table).
And slow cooking is how food wants to be cooked. Allowing the food to slowly be broken down, flavors to be mingling over time, and juices releasing in a natural flow yields a dish that always hits home.
Did you know that slow cooking is the most nutritious way to cook? The foods are cooked at a lower temperature which preserves many of the nutrients. This is also a more traditional method Continue reading →
I shot my first Facebook Live cooking video alongside Chicago Biohacking Expert Anthony Diclementi. Anthony, a long time acquaintance and Hi-Vibe Ambassador, invited me into his kitchen for an informal live video about how to make my Nutty Butter Collagen Bars, all while we laughed and discussed why eating real food is so awesome. Watch the video to see Anthony’s reaction to my peanut butter substitution, and to see how you can make these low-carb, fudgy bars in 15 minutes Continue reading →
No time to read the full post? Listen here to the audio version:
If you love tangy lime, cilantro, and a warm bowl of chili (who doesn’t?), you’ll love this spicy green chili that’s packed with leafy greens, protein, and gusto! The weather has been teetering in and out of single digits here in Chicago & Indiana, and now it’s freezing rain and yuck. I could seriously eat soup or chili Every. Single. Day. Did I tell you this is a slow cooker chili recipe? Ahhhhh, the beauty of convenience (especially when you’re in hibernation mode).
This is a recipe from the exclusive E-cookbook I created for the My6Method fitness participants. I have to start swapping out old recipes for some new ones, so I thought I should finally share one with YOU!
What’s My6Method, you ask? It’s a rewarding health coaching program where people participate in a 3 or 6-week diet and lifestyle overhaul guided by the personal trainer and former fitness competitor named Adrienne Hanover. Adrienne and I have been long-time friends; she was even a bridesmaid in my ridiculously large weddingd Adrienne has successfully led hundreds of clients through fat-shedding transformations with her dairy-free, alcohol-free, low sugar, low grain diet program because she does things differently. She critiques their food journals twice a week with some real talk, compassion, and expert advice; she provides you with an extensive manual to guide you through her recommendations and how to balance your macros depending on your specific fitness levels; she takes before and after pics for recording your progress, and of course she provides you with endless fitness ideas and inspiration. You don’t even have to live in the area; you can do everything online! Check out her website here. Another cool thing she does with the program is to provide a community for challengers to share their motivations, questions, and concerns together in a Facebook group where Adrienne and I both get involved. Adrienne came to me in late 2015 asking if I’d like to partner up with My6Method because she knew we were on a similar path with health and nutrition, and more importantly, she wanted help creating exclusive recipes for anyone who signs up. That’s where this recipe comes into the picture. I made a 60 page full color e-book with breakfast lunch and dinner ideas, all for the M6M participants. Since the release of the cookbook I have added new recipes every season! Eventually I can share some of my older recipes with you, just like this codfish chili!
I don’t think people make seafood chili often enough. Or ever. I made this recipe because I wanted to show people three things: how effortless a seafood meal can be, how and why you’d want to introduce sprouted lentils into your diet, and how to pack a ridiculous amount of veggies into one meal for the whole fam-assuming your family is like mine and loves flavor explosions and spicy food. Who’s with me? And if you’re traveling to places like California you may want to research the best places to eat in san francisco for seafood and get your fill there. No one is cooking on vacation!
The key to making the healthiest chili here is to use SPROUTED green lentils. Sprouted lentils are just lentils that are prepared the old-fashioned way (make note that sprouted lentils are probably the most nutritious and safest legume to eat). Really they are soaked lentils, maybe sprouted like the video, but most-importantly they are soaked for several hours before cooking. Why? All beans, legumes, grains, nuts, and seeds contain anti-nutrients that are toxic to all mammals when consumed regularly for long periods of time; especially when they are hastily prepared. Some of these anti-nutrients include phytic acid, which I go into detail about in my last post called “The Truth About Overnight Oats“, and lectins, which we’ll discuss now…
Lectins are a category of plant chemicals that are concentrated in the seed of the plant, which is the actual lentil in this case. Seeds produce certain lectins to protect themselves from harm (insects, microorganisms, and UV rays), and many of the toxic lectins damage our intestinal tract as they pass through our system undigested. We cannot break them down in our body, and they trick our cells into incorporating them into normal cellular functions. Because of this, long-term lectin consumption often leads to leaky gut, Irritable Bowel Syndrome (IBS), heartburn, migraines, allergies, arthritis, and eventually autoimmune diseases like fibromyalgia or hashimotos thyroiditis. Some of the most common reactions include gas and bloating-symptoms we consider normal and just live with. Do you ever wonder where the gas and bloating is coming from? Do you believe it is something you can actually control, and avoid? You can.
A key way to avoid these consequences, and promote long-term health, is to switch to sprouted legumes, nuts, seeds, and grains (fermented grains are even better; but grains are complicated and I am not ready to get into it. Eat grains sparingly or read this to learn more). It’s extremely important to consider this change for whichever foods in this category you eat most often. For instance, if you eat a lot of bread, pasta or treats, read that article I just linked to above to learn how you can possibly make them a health food; if you eat a lot of nuts then start buying sprouted/soaked nuts or make your own; if you eat a lot of beans, listen up and I’ll tell you what to do below. If you’re not willing to spend more on brands that sprout them for you, then you should try doing it yourself…the old-fashioned way. And if you’re not willing to do either then you can join the massive Paleo camp who generally avoids all legumes and grains. Forever. Doesn’t sound fun does it? So here’s how you can enjoy lentils, broken down into three categories from the best-most nutritious way, to the least sufficient way Continue reading →
No time to read the full post? Listen here to the audio version:
Somebody got this trend all wrong.
Well, not ALL wrong…but they messed up the only step in the recipe! We shouldn’t be soaking our overnight oats in the refrigerator, we should be soaking them with warm water, at room temperature—or even warmer. And would you believe that cooking the oats afterwards actually makes them even MORE nutritious. This is not a food you want to eat raw. Let me break down the basics for you…
Our ancestors ate whole grains after soaking them or fermenting them. Over time they figured out that this was how grains needed to be prepared—in order to avoid illness. It was probably thanks to serendipity that they figured this out back then because there weren’t any refrigerators…food was just left out. But as generations passed, and food culture diminished, we have been hastily preparing our grains…and we’ve even gone as far as thinking they are best uncooked! This is flat out wrong.
Did you know that the oatmeal box, back in the day, used to say “soak overnight” in the directions? What happened to that?
You see, all grains contain something called “phytic acid”—or phytates—in the outer layer or bran, and oats contain more phytates than almost any other grain. So, if this phytic acid is untreated, it will combine with important minerals in our body and block their absorption. I’m talking about calcium, magnesium, iron, zinc, and copper. We need these minerals, and our food supply is providing less and less of them because of modern farming methods. We should take every precaution to protect the minerals that are still available to us. Regular consumption of improperly prepared grains (also legumes, and nuts) can lead to mineral deficiencies, leaky gut, irritable bowel syndrome, bone loss, food allergies, and even mental illness.
So what’s the proper way to prepare these grains?
The process is simple really. All we need to do is soak the whole grains overnight at room temperature, or even warmer! It helps tremendously if you add an acid starter like liquid whey, kefir, yogurt, or even lemon juice. Allow the natural enzymes and other helpful organisms to begin fermenting the grains, for 7-24 hours, and this will neutralize a large portion of the phytic acid. Soaking in warm, acidic or cultured water not only gets rid of this mineral-blocking substance, but it also releases all of the vitamins in grains, and encourages more healthy digestion by partially breaking down some of the proteins (like gluten). Win Win, all around! Finish your oatmeal by cooking for a quick 5-10 minutes (more on that in the recipe at the end of this post).
Spread the word to those we care about.
Oatmeal is one of those things that people eat habitually…every single morning. That’s why it’s important to spread the word. Although I do not usually consume oatmeal, or most grains, I felt the need to focus on this recipe because many of my closest friends and family are enjoying oatmeal on a regular basis. My goal with My Longevity Kitchen is to help explain how we can maximize the nutrients in our food, and minimize toxins. And my passion lies in the ways of our ancestors, and their time-honored traditional cooking methods. Oatmeal can be nutritious, or quite the opposite. I hope you’ve learned a thing or two on how to make it truly nourishing. Here are some more tips for you, and the recipe!
No time to read the full post? Listen here to the audio version:
One of the first, most-interesting soups I ever made was a braised dandelion greens recipe by Top Chef Master, Chris Cosentino. It was bitter, and spicy, and full of dimension. It’s not for everyone, but that’s okay. This recipe is for anyone who appreciates bitter greens like rapini (broccoli rabe), frisse, escarole, and of course dandelion greens. The way Chris paired the greens with ancho chilies, lemon, olive oil, and true parmigiano reggiano just spoke to me. This is totally my language.
I’ve made it time and time again, swaying a bit from the recipe to make it compliant with my food and lifestyle choices. For instance, he suggests a crusty piece of bread on the bottom of your bowl so it will soak up all of the dandelion broth…and I know that sounds heavenly. But, I don’t really eat bread any more. I eat it on special occasions if it’s gluten free, or if I’m in the mood for a burger with a real bun—but otherwise I avoid it. So, I started adding potatoes to the soup instead. Bitter greens and potatoes are a popular combo with Italians, so that one was a no-brainer. I also changed the chicken broth base to a bone broth base, and the combination of bone broth with dandelion greens is what makes this recipe especially healing. Interested in Chris Cosentino’s cookbook? It’s called Beginnings – My Way To Start A Meal. It’s a beautiful book full of vegetables, cured meats, and artisanal cheeses; and it’s organized by seasons to highlight year-round ingredients for appetizers and small bites.
If you are a vegetarian then don’t worry, this soup can be made with water, or vegetable stock, and still turn out great! But for everyone else, let’s talk about bone broth. That’s possibly the main reason I called this recipe “Healing Dandelion Stew”; it’s the bone broth that makes it especially healing. The name “Bone Broth” either gets you excited, or Continue reading →
Getting your daily dose of probiotics through food doesn’t get any easier than this guacamole recipe…welllll, unless of course you’re just eating the sauerkraut out of the jar. You might be blown away by this recipe concept here, or you’ll be like me and say “why didn’t I think of this sooner?”.
I always felt bad dumping a jar of sauerkraut juice or brine after I finished the nourishing veggies. Ever since I read the back of the bag of sauerkraut by Farmhouse Culture a year ago, I realized I need to put that sauerkraut brine to use! If you think about it, that brine is really just salt water with a tart/sour taste– thanks to the healthy probiotic bacteria that occur during the fermentation process used to make the kraut. Why would we dump it down the drain when we can use it in other foods and continue to reap the benefits?
Ever since realizing this, I have been putting it in everything from guacamole to tuna salads. Continue reading →
I feel so lucky being able to visit Austin for THE Paleo conference, working alongside passionate foodies, and visionary leaders whom I admire.
I had an exciting moment when it was time to announce the Best New Blog of the Year because I was a nominee! Even though I didn’t win, I was already feeling so accomplished after being voted into to the top 4 new blogs. On the day leading up to the awards ceremony, I had the chance to speak with Tony Federico, the host of Paleo Magazine Radio, and do a short impromptu interview about my experience at PFX. You can find my interview on the Paleo Magazine Radio podcast here. (I’m the first interview which starts at 2 minutes in.)
Okay, on to my favorite products!
I’m still going gaga over some products I purchased at paleo f(x), and I knew I had to share them with you! I’m going to keep it as brief as possible, on some items more than others, because if I try to explain each item and all of the benefits, I’d be writing this post for 12 days straight. So, if you have any questions about each item please comment below or just click the product photo to head over to the company’s site.
Artisan Tropics – Cassava Strips
Vegan, Grain-free, Diary-free, Soy-free, Non-GMO
These chips or strips are pretty awesome. If you’ve given up on chips because you believe there’s no such thing as a healthy chip, then think again! Continue reading →
It may be difficult at first to imagine your breakfast without grains, but there are plenty of foods to replace the standard oatmeal breakfast. Winter squash is available all year round and makes for a great base in this versatile breakfast.
If you’ve been following me since January 2016, you would have heard that I created an e-cookbook for participants in the 6-week fitness and diet program called My6Method. This ebook helps My6Method (M6M for short) clients stick to the recommended food list, and get cookin’! This cookbook is exclusive to the M6M participants, but soon I’ll be replacing winter recipes with warm-weather recipes. That’s why I decided to share a recipe with you…the Butternut Squash Breakfast Bowl!
I created this recipe to show oatmeal-lovers that there is a grain-free alternative they will love just the same! It’s important for me to point out that I believe protein is a significant part of a healthy breakfast, as well as keeping sugary carbs, grains, or flour-based foods to a minimum (the only instance I believe protein is not important at breakfast is if you practice intermittent fasting and have a breakfast full of healthy fats, like with bulletproof coffee).
That being said, I highly recommend enjoying this butternut breakfast bowl alongside some scrambled eggs & quality bacon (made from pork that is pasture-raised and antibiotic free), or try a simple grass-fed whey protein shake to get your protein in without filling up too much.
I’ll show you how to roast a whole butternut squash, saving you time and effort…have you ever tried slicing raw winter squash? Difficult. So, let’s skip that step. This whole-roasted squash technique results in an extra sweet, irresistible flavor that’s perfect with breakfast. Continue reading →
Did you know you can make anything into a frittata? ANYTHING, I tell you!
It’s so flippin’ easy to make frittata…even when you flip it out of the pan after baking it. Easy! You’ll be impressed how much flavor and familiarity comes out of this recipe. Leeks are a thing of the past for most home cooks today, but here you’ll find they really shine with yukon potatoes, eggs from pastured hens, and delicate sprigs of fresh dill. And the best part about all frittatas?!? Well…the best part comes in layers…
You can put anything in a frittata (I know, I already said that)
You can eat it for breakfast, lunch or dinner
It’s so delicious room temperature AND cold! This is a fact people: frittata is arguably better when it’s NOT warm. I don’t know why, I just know it’s true.
Butter, from grass-fed cows
Butter is making a comeback! People are starting to realize that fats originating in nature, with the least amount of processing, are the healthiest fats there will ever be. Butter, from grass-fed cows, is rich in important vitamins and amino acids that optimize our brain-function and can even protect us from heart disease! It’s important to understand that there is a huge difference from grass-fed butter to conventional butter because when the cows eat grass, they convert those plant nutrients into nutrients that are essential for humans!
Just look at the color difference…grass-fed butter is yellow, and conventional butter is white. The former gets its rich color from the beta-carotene (vitamin A) content, Grass-fed butter is available at almost every grocery store now, so it’s time to make the switch. Look out for brands like Kerrygold, Organic Valley (pasture-raised), Anchor, and Vital Farms. Want to learn more about the benefits of grass-fed butter? I love this article by Authority Nutrition.
Eggs, from pasture-raised hens
Have you noticed that there are new egg cartons popping up on the grocery store shelves, and they are nearly twice the price of standard eggs? If you haven’t joined the bandwagon yet, you’re probably looking at those fancy eggs like “there’s no way I’m payin’ $7 for a carton of eggs!”. An egg from a hen that lives outdoors, under the sun, and able to roam in the soil, eating grubs and bugs galore; that’s a completely different food than a conventional egg! Continue reading →
I’ve been diggin’ the sweet potato collection lately at my supermarket.
Have you branched out and tried the different color sweet potatoes? Most of them are more closely related to a yam…which is a good thing! They have lower sugar content and are less hybridized.
Hybridize: Crossbreeding; (of an animal or plant) breed with an individual of another species or variety.
Most of our favorite fruits and veggies have been hybridized to yield a sweeter, larger fruit. I like to shop for more heirloom and wild varieties because I know they pack the most nutrients, and have the least sugar.
These 3 sweet-potato-yammy-thingies are all quite different. My favorite is probably the Hannah (blonde on the far right), or Japanese (redhead in the center). Hannah is probably the least sweet of them all, and truly tastes like a cross between a yukon and a yam. The Japanese sweet potato in the center is sort of squash like, but still with a mild sweet potato sweetness.
The purple is my favorite to look at, and I know there are tons of antioxidants in there because of the color…but this one isn’t the best for roasting because it’s more dry and “thick” compared to the rest. When you roast it, it’s almost like eating a spoon full of peanut butter…it’s a mouthful and you need a glass of water! I like to roast because it’s convenient and I can save the roasted veggies for a bunch of different recipes later this week (I often use my sweet potatoes to pan fry with eggs). If you like the purple sweet potatoes, try roasting them around 350 degrees and wrapping them in foil. This will help keep the moisture in! Otherwise cooking them in a soup is a good idea.
I’m gonna keep this post short because it’s not really a recipe. I just figured I’d give you a peek into my kitchen when I’m prepping or cooking whatever is left in the fridge!
I preheated the oven at 400 fahrenheit, and I loaded a pan up with these potatoes (and some other goodies I’ll get to in a sec). DON’T POKE HOLES IN YOUR SWEET POTATOES. Sweet potatoes won’t explode while baking, so there’s no need to poke holes. This keeps the moisture and sweetness inside to steam and caramelize.
Loading up the Pan to Roast
Hannah Potato Bursting When Finished
While you’re at it, you might as well throw some roasted garlic and jalapeño packs on that pan too. Not too long after this photo I snuck an Italian eggplant on the tray. Just poke holes in the eggplant with a fork (yes for eggplant, no for sweet potatoes), and stick it right on the pan.
Simply Salt, Wrap, Roast 45-60m
Ahhhhh, Soft & Juicy
Avocado Oil (for high heat), Salt, Dry Oregano
Roasted 1 Hour, 45m is Best
Whole Eggplant, Poke with Holes
Bake 1 hr ’til soft, Rest 10m
After cutting open the eggplant, you can scoop out most of the seeds, drizzle with olive oil and season with plenty of salt, pepper and parsley. You can eat it just like that or blend it all up if you’d like to make a dip! Add some oil and lemon and voila!
Let’s get ready to load ’em taters up!
My favorite toppings were Sauerkraut & Roasted Jalapeño! This was a slammin’ combo that I will do again and again. I used Bubbie’s Sauerkraut that is made without the classic caraway seeds; this makes for a more versatile sauerkraut that you can put on anything. I change it up and sometimes get the “Fair ‘N By” Sauerkraut by The Brinery. They both are only made with cabbage, sea salt, and time. If you haven’t noticed by now, I’m always pushing fermented foods like sauerkraut. We NEED this beneficial bacteria, AKA probiotics, in our daily diet; and variety is the way to go! Try new sauerkraut brands and flavors whenever you get the chance. I’m starting to see Farmhouse Culture Brand krauts at all the health food stores. These are sold in BAG! My favorite flavor is the horseradish & leek.
Q: Can’t I just take probiotic supplements?
A: I take these too, but the probiotics in fermented foods are better. Fermented foods are readily recognized, and utilized in our body. Probiotic supplements are relatively new, there’s not enough understanding on them yet, and they don’t necessarily reach the digestive tract where we need them to take effect. That’s why fermented foods are even better. These have been used in the human diet for most of our human existence; and they play a huge role in our digestive ability, our intestinal integrity, our brain function, and especially our immune systems. I take probiotic supplements periodically to introduce different bacteria strains which are not present in fermented foods.
Q: Where do I find sauerkraut?
A: You can find sauerkraut and fermented foods in a cooler at your grocery store, typically near the vegan meat & cheese substitutes. Only purchase the refrigerated sauerkraut (& kimchi) because then you know you’re getting food with live-active cultures (cultures are the beneficial bacteria/probiotics)
Q: What if I buy it and I hate it?
A: The best part about fermented foods is that we have an innate desire to eat these foods. So even if you don’t like it at first, just try about a tablespoon each day, and you’ll truly grow to love it! If you just hate the certain flavor you purchased (krauts come in all different flavors now!), then you can throw it into a cooked dish were it loses its probiotic benefits, but it turns into a tender, flavorful veggie which contains more readily available vitamins and minerals (compared to using the same ingredient in unfermented form). Ever have brats/sausage cooked with warm sauerkraut? Much more mild than the refrigerated kind. Don’t forget the juice…sauerkraut juice is where a lot of the benefits are at. You can drink a shot of it or add a shot to your salads to get the same probiotic benefits as eating it.
Q: How long will it last in my fridge?
A: Fermented foods have a long refrigerated life. Depending how much you open the jar, if you use clean utensils to dip in the jar, and how full the jar is, it can last around 6 months or so after opening! Every jar has an expiration date on it as well. If the sauerkraut smells bad when you open it, or has too much pressure building up inside, you can just cook with it so it doesn’t go to waste. This is typical for Koreans to do with kimchi (spicy fermented cabbage), as well as Polish and German Sauerkrauts; they add it to their traditional soups and stews to kill off the sour-expired taste, and utilize the healthy vegetables.
Q: What other ways can I use my kraut?
A: Try your sauerkraut in salads, on deviled eggs, in wraps or sandwiches, and even in your guacamole! Use the liquid in place of vinegar in your dressings. My family loves a side of sauerkraut or kimchi with our breakfast, but it’s on our plate as a side dish with almost every single meal.
Have you embraced fermented foods yet? Tell me about it below!
While thumbing around my Pinterest feed, I came across “The BEST Stir Fry Sauce” by the blogger behind Tastes Lovely. I liked the idea that this post was just for the sauce. The sauce is key. To me, stir fry is like frittata…there are hardly any rules, and ANYTHING can go in it. So why not just make a recipe for the stir fry sauce and change up the dish with different veggies and protein. Great idea Natalie!
I had a crazy week, and I knew a pre-made sauce would save my butt when dinner had to get on the table in 15 minutes (and it did)! Eric loved it and said it tastes like something from Chinese takeout. Maybe I should have called this Chinese Takeout Stir Fry Sauce? Nahhhh.
P.S. I’m back into Pinterest and I am loving it! I had too many sites to focus on for a while there so I sort of left Pinterest behind in the dust. I realized it was time for me to get back in the pinning game once I started sharing boards with friends. It’s fun to share boards! If you haven’t started Pinterest yet, you totally should! Find me there at www.pinterest.com/LongevityKitch (ughhh pinterest why wouldn’t you let me choose a handle with more characters?) and let’s share ideas!
I’d love to tell you about the ingredients I chose for my version of this Make-Ahead Stir Fry Sauce!
Raise your hand if you’ve heard of Tamari. Tamari is basically soy sauce, but more legit. Modern Soy Sauce has WHEAT as the main ingredient— often preceding even Soy on the ingredient list. That’s a bunch of hooey, and we want our soy sauce made from soy and salt…NOT WHEAT. I should begin to clarify something however; I usually tell people to stay away from Soy. There’s a lot to be said on the subject, but just hear this: Soy is a profitable crop for America to grow and utilize, so they want us to believe it’s healthy and they want to put it in everything (same goes for wheat and corn). The main problem is that soy mimics estrogen in the body and really throws our hormonal system out of whack; putting us at risk for thyroid problems, cancer, infertility, and all kinds of stuff that sucks. In countries like Japan & China, they use soy as a condiment and they would never consider it their main source of protein. 50% of the soy they eat is fermented, and they have a drastically different diet than us Americans, and their diet is much richer in micronutrients. There are a few forms of fermented soy that you may be familiar with: Soy Sauce, Tempeh, & Miso, among others. I recommend including these foods in your diet on occasion and skipping all other forms of unfermented soy. If you have children, an autoimmune disease, or are trying to conceive, keep yourself and your children as far away from soy as you can. To learn more about the many dangers of unfermented soy, read this.
Coconut Aminos is a great alternative for people avoiding all types of soy. It’s like soy sauce, but sweeter. You can find coconut aminos at most health food supermarkets in the Asian section, or you can order all of the products I recommend online through Thrive Market.
The good news is, you can buy Tamari Lite at the grocery stores now! Get your hands on some Tamari Lite or Tamari Low-Sodium. The Non-GMO certification (or Organic) is great because we know the soy plant wasn’t sprayed with the same deadly chemicals they use on GMO soy. Get it? Got it? Good.
Coconut Sugar / AKA Coconut Palm Sugar
I’m totally into this stuff. I don’t use it a lot, because it’s still sugar. But it’s minimally processed (only 2 steps!), and delivers less of a spike in our blood sugar than nearly any other sugar available. It tastes like brown sugar! No, it doesn’t taste like coconut. You can find bags of this in the baking aisle or online, so go get some!
Starch helps to thicken your sauce like the gravy at a chinese restaurant! These are smart swaps for corn starch, if you ask me. Corn starch is always GMO unless you buy organic or Non-GMO verified (this is a problem because of the dangerous chemicals they spray on the GMO plants, and the toxins the GMO corn produces to keep away insects.) Corn Starch is also insanely processed, and did you know corn is not even a digestible grain? We literally can not digest it. I know it’s sad; you like corn on the cob. Who doesn’t? Anyways, I’m not here to tell you you can’t eat corn on the cob…I’m here to tell you what you should be using in place of corn starch (for the love of heart health and all things healthy: throw away your corn oil).
Potato Starch, Arrowroot, Tapioca Starch/Flour, and Cassava flour are all awesome alternatives to corn starch. These starches are perfect for thickening soups and gravies, and you can even make a batter with them and fry up some goodies (arrowroot is the most pricey, and the most particular of them all. So I only recommend arrowroot if you have other recipes to try that call for it). My family made fried Calamari and all sorts of fried fish using potato starch on Christmas Eve…it turned out great! They did this just because they love me and know I can’t have wheat flour. Happy. There are a million recipes out in the Paleo world now using these starches, so go ahead and do a search for ideas! They store well, and potato starch is inexpensive!
It’s Time to Cook…
Stir Fried Shrimp Broccoli & Peppers
Stir Fry Sauce Ready When You Are
This recipe is so eeeeasy!!
Just throw it all in the blender, and save it for a rainy (raining with responsibility) day. This could be one of those weeks when you buy the conveniently pre-cut veggies from the supermarket…like I did when I made this stir fry. $6 for a package of pre-cut asparagus? That’s not a deal at all…but on occasion it’s okay because then we still eat veggies even though I’m busy, and I don’t have to worry about the prep and mess!
What are you going to put in your stir fry? I made one with shrimp, broccoli, and bell peppers; and the winning dish was chicken thighs with asparagus & kale. Do your body a flavor and buy some organic meat, free from antibiotic & hormone use, and from a farm you can trust. Want to buy directly from a farm but don’t know how? Check out the place I get our meat from: www.sevensons.net They deliver to pickup locations all over the midwest! Wouldn’t you feel saintly if you knew the farms that raised your meat? I know I would, and I do!
Okay, what are you waiting for? Make this 5 minute sauce so it’s ready when you are! Comment below or tag me in your creations #mylongevitykitchen
Make-Ahead Stir Fry Sauce
Make this 5 minute sauce so it's ready when you need dinner on the table in no time! Using whatever protein and veggies you have on hand, you can create a chinese takeout dinner with endless possibilities.
2 inch piece fresh GINGER, peeled & minced (about 1 tablespoon), See Notes
2 GARLIC Cloves, chopped (help a blender out), See Notes
1/4 Cup of BROTH (water works in a pinch)
1/4 Cup Non-GMO TAMARI Lite Soy Sauce (soy-free sub is Coconut Aminos)
1 Tablespoon COCONUT SUGAR (ommit for lower carb)
1 teaspoon APPLE CIDER VINEGAR or Rice Vinegar
1 teaspoon TOASTED SESAME OIL
1 Tablespoon POTATO STARCH, See Notes for subs
Add Everything to your blender and blend on high.
Save in a jar in the fridge for up to a week
Ready to cook? Follow these steps
If using meat/seafood, cut your meat into bite sized pieces, and heat 3 tablespoons of high heat cooking fat like avocado oil, ghee, refined coconut oil, palm oil (or even lard/tallow/bacon fat from healthy animals).
Cook your meat/seafood until 75% done, and season with salt and pepper while it cooks.
Remove the meat and set aside.
Add your veggies to the pan along with a splash of water, and half of the stir-fry sauce. Season with salt and pepper and cover the pan.
Steam-cook your covered veggies for about 3 minutes over medium heat.
Remove the cover, stir, and add back your meat/seafood. Pour the rest of your stir fry sauce onto the meat/seafood, and stir to combine everything.
Turn the heat to high and cook for 5 more minutes. Stir occasionally and watch the sauce thicken (thank you starch).
Ground Ginger can be a good substitute. Use 1/4 teaspoon
Garlic Powder can be a good substitute. Use 1 teaspoon.
Potato Starch can be swapped for Tapioca Starch, Cassava Flour, & Arrowroot Starch in this recipe. You can ommit the starch completely and still have a delicious dish that is even lower in carbs.
This is the first installment of a 5-part series called:
My Favorite Things
Coming up next is My Favorite Apps, Kitchen Stuff, Supplements & Herbs, and of course My Favorite FOODS…all things to help you thrive, so stay tuned!
It seems like there are two groups of people: those who love to read, and those who don’t think they love to read.
My closest friends can tell you I’m pretty much always reading about 4 books at a time. If you ask me reading something according to your mood or atmosphere makes way more sense than trying to finish one book at a time. This way of thinking has gotten me through a lot of books!
I wish I was like Oprah and could just shower people with all the things I love. This is my way of showing you I care (smile). I’ve rounded up a list of 12 book titles, covering Nutrition, Cookbooks, Non-fiction/Self-Help. Most of these items I cannot go without, and all of them will improve your life or replace something that’s holding you back! Check it out…
Nutrition / Weight-loss / Lifestyle
Perfect Health Diet: How to Regain Health and Lose Weight By Eating the Way You Were Meant to Eat
This is the most important book to me. It’s super sciencey – which would usually scare me away. It helped me make sense of all the diet advice out there. If you want to be healthy, it really comes down to minimizing toxins in your food, and maximizing the nutrients you intake. The scientists who wrote this book really know their stuff. It surprised so many people in the Paleosphere to see white rice and white potatoes being recommended in a healthy person’s diet; but after you see the science, you see why this makes sense. Anyone interested in Ancestral Health, the Paleo Diet, maximizing their nutrition, or tired of feeling like crap should DEFINITELY read this book.
Note: I recommend this book in the digital format for many reasons. I love a physical book in my hand just as much as anyone else, but digital readers are perfect for books with references, terms that are new to you, and content you’d like to refer back to. Imagine being able to type in a search word like “magnesium” and find every place it is mentioned in the book. Or how about highlighting a new word like “Apoptosis” so you can quickly see the definition? You can also highlight and make notes to refer back to. In this case, digital is the way to go.
Price: THIS DIGITAL BOOK is on SPECIAL for $3.00 LIMITED TIME CLICK HERE TO BUY (download the Kindle app and no need for a kindle)
The Paleo Cure: Eat Right for Your Genes, Body Type, and Personal Health Needs. Prevent and Reverse Disease, Lose Weight Effortlessly, and Look and Feel Better than Ever
Chris Kresser is the expert I am constantly quoting and referring back to when I need some straight-up facts about nutrition and wellness. He is known as “the healthy skeptic”, and he wrote this book to help people figure out their own version of paleo. We are different in many ways, so why should we have the same restrictions? Anyone confused about what’s “healthy” these days, why people are suddenly allergic to everything, and what foods you personally should avoid, should buy this book.
Note: I recommend it in the digital format for many reasons too. I love a physical book in my hand just as much as anyone else, but digital readers are perfect for books with references, terms that are new to you, and content you’d like to refer back to. Imagine being able to type in a search word like “dairy” and find every place it’s mentioned in the book. Or how about highlighting a new word like “autoimmunity” so you can quickly see the definition. You can also highlight and make notes to refer back to. For The Paleo Cure, digital is the way to go.
The Primal Blueprint: Reprogram your genes for effortless weight loss, vibrant health, and boundless energy
I was high on life for about a month after reading the Primal Blueprint. The message is so clear here, and actionable! Mark Sisson of marksdailyapple.com is the original Paleo blogger, and an inspiration to everyone in the field. This book is special because Mark takes a look at our modern lives and remind us of the simple ways we can start nurturing our inner primal being. Take a look at his 10 Primal Laws…
And if you’re into understanding what our body wants for fuel, then you have to check out his 8 Key Concepts here.
Paleo Takeout: Restaurant Favorites Without the Junk
This cookbook is bonkers. It’s insane how many recipes are in it, and this guy Russ Crandall (AKA The Domestic Man) is one of my favorite chefs out there in the Paleosphere (maybe my absolute favorite. Okay yes, he is.). He’s an advocate of the Perfect Health Diet, my first book recommendation on this post, and has Paleo-ish recipes which include white rice!
“In Paleo Takeout, Crandall re-creates everyone’s favorite takeout meals using wholesome ingredients and some seriously inventive techniques giving you the opportunity to revisit your favorite restaurant classics, with all of the gratification and none of the regret!”
His blog is downright ridonculous for any serious home cook or global foodie. Check it out at thedomesticman.com
Every Last Crumb: Paleo Bread and Beyond
This is another Paleo cookbook that’ll straight up blow your mind. Brittany Angell recreates EVERY grain-based food you miss when you go gluten-free or paleo. She is a master at it, and I highly recommend her website brittanyangell.com. This book has everything from english muffins, to hot dog buns, to cakes, pies, and taco. This book is high quality hardcover and makes a great gift for anyone who loves to bake.
Price: $10-$16 (click book photo to purchase online)
Zenbelly Cookbook: An Epicurean’s Guide to Paleo Cuisine
I found this cookbook because everyone and their paleo Mom will tag #Zenbelly in their photos on Instagram. She has several go-to recipes that make everyday life for gluten abstainers much easier. Her plantain tortillas are one of them! This cookbook is perfect for any serious home cook looking to cut out grains and dairy and still make drool worthy meals. Here’s a great description:
“With over 100 real food recipes, The Zenbelly Cookbook covers every course and occasion; from simple weeknight meals that can be made for the family in under 30 minutes, to elegant multiple course dinners that will impress any guest. The Zenbelly Cookbook will also offer entertainment tips such as: what can be made ahead, shortcuts that don’t sacrifice quality, and menu suggestions. The goal of The Zenbelly Cookbook is to make incredible, professional quality food accessible to the home cook.” – Amazon
Price: $10-$21 (click the book photo to order online)
The Homegrown Paleo Cookbook: Over 100 Delicious, Gluten-Free, Farm-to-Table Recipes, and a Complete Guide to Growing Your Own Healthy Food
This book is as incredible as the husband and wife team who created it. It combines two concepts that inspire me: a seasonal paleo cookbook and a beginner homesteading guide. The photos are from their farm and home, and the photos are just gorgeous! If you picture someone hugging the gift you gave them, this would be the book…for anyone interested in homesteading or seasonal paleo meals. The meals are reasonably simple, and masterfully done, and the homesteading guide is just enough to get your hands really dirty.
Price: $10-$27 (click the book photo to purchase online)
Follow their blog at sustainabledish.com for recipes, action from the farm, and ways to increase your eco-awareness.
10% Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Actually Works–A True Story
I adore this book! I breezed through it in a week! I probably could’ve read it in 2 days. Dan Harris, known for anchoring on ABC news, is hilarious, vulnerable, and increasingly cynical. This book is great for anyone who wants to quiet their busy mind, or has mood swings, or is interested in meditation or Buddhist beliefs. Here’s a quick synopsis:
“Harris had the ambition and drive to rise to ABC News television anchor. He’d felt the ‘journalistic heroin’ of reporting from war zones, anchored national broadcasts, and even recovered from cocaine addiction. But he also had a voice in his head, the same voice most of us wrestle with, constantly second-guessing him. If he could only quiet that voice, he’d be happier and less stressed. Harris was already covering the religion beat when he veered off on a personal journey to find answers beyond the self-help gurus. Along the way, he talked to Eckhart Tolle, Deepak Chopra, a host of Jewish Buddhists, and even the Dalai Lama before reluctantly trying meditation. Approaching it with all the skepticism of a reporter, Harris checked out the neurological research and learned that meditation was being used in the corporate and military arenas to heighten focus and clarity. After going on a meditation retreat, he ultimately found the balance he sought between ambition and inner peace. In this brave, completely engaging, and often hilarious book, Harris achieves his aim of demystifying meditation.” –Vanessa Bush
Price: $10-$15 (click the book photo to purchase online)
New Book Cover
Better than Before: Mastering the Habits of Our Everyday Lives
There is so much to love about this book. I literally think everyone in the world should read it! Don’t you ever wonder why you can’t just stick to a new habit, or do something you really WANT to do? Whats holding us back? What are some actionable steps we can take to change that? This is a subject that’s been tackled before, but someone finally took a different angle. The author, Gretchen Rubin, is a writer who studies happiness, and she wrote this book after discovering something about habits. We are all very different people with different tendencies, so how can one habit-forming strategy work for us all? It won’t. She pinpoints all of our different tendencies and helps you learn very actionable tricks to start making habits stick. You will love it!
Try it on audio book and listen while you’re driving! And to all my podcast listeners out there, you have to check out her awesome podcast called “Happier”.
I highly recommend her website gretchenrubin.com for great advice on how to increase your happiness and productivity.
He Wrote a Version for Teens!
Omnivore’s Dilemma: A Natural History Of Four Meals
This is a book I will never forget. I even plan to read it again because it has so much to say. I usually wouldn’t pick up a book this long, but after all the hype about it I decided to give it a try. I fell in love with the Author, Michael Pollan, and his writing style. If you want to know more about where our food comes from, and hear a thoughtful interpretation on food philosophy, this book is for you.
“It’s a fascinating journey up and down the food chain, one that might change the way you read the label on a frozen dinner, dig into a steak or decide whether to buy organic eggs. You’ll certainly never look at a Chicken McNugget the same way again. Pollan’s narrative strategy is simple: he traces four meals back to their [origin]. He starts with a McDonald’s lunch, which he and his family gobble up in their car…Corn feeds the steer that turns into the burgers, becomes the oil that cooks the fries and the syrup that sweetens the shakes and the sodas, and makes up 13 of the 38 ingredients (yikes) in the Chicken McNuggets. Later, Pollan prepares a dinner with items from Whole Foods, investigating the flaws in the world of ‘big organic’; cooks a meal with ingredients from a small, utopian Virginia farm; and assembles a feast from things he’s foraged and hunted. -Pamela Kaufman, Executive Editor at Food & Wine magazine.”
The Feast Nearby: How I lost my job, buried a marriage, and found my way by keeping chickens, foraging, preserving, bartering, and eating locally (all on $40 a week)
I love the way this memoir includes recipes throughout the book. That made it even more special to me! I’ve recommended this book several times to mothers and home cooks who want to appreciate the homesteading life, and get inspired to be more self sufficient. Here’s a nice intro for you:
“Within a single week in 2009, food journalist Robin Mather found herself on the threshold of a divorce and laid off from her job at the Chicago Tribune. Forced into a radical life change, she returned to her native rural Michigan.
There she learned to live on a limited budget while remaining true to her culinary principles of eating well and as locally as possible. In The Feast Nearby, Mather chronicles her year-long project: preparing and consuming three home-cooked, totally seasonal, and local meals a day–all on forty dollars a week. “
Price: $13-$20 (click the book photo to purchase online)
ThenWildlife Friendly Vegetable Gardener: How to Grow Food in Harmony with Nature
What an inventive book. This book is for gardeners, and people who’d like to know how they can co-exist with the natural wildlife surrounding us. Just by looking at the cover you will see the playful drawing style she uses to show the different creatures. This was the perfect book for me because I hate looking at real-life insects. But these cute cartoon drawings were the perfect way for me to see which insects are beneficial and which are pests. “This one-of-a-kind book shows you how to create a peaceful co-existence between your vegetable garden and the wildlife who consider it part of their habitat. By understanding and working with the surrounding environment – instead of continually fighting it – you’ll reap a larger harvest with much less stress and effort. “
Price: $13 (Click the book photo to purchase online)
Comment below and tell me which books you’ve read!
I’d hardly call this a recipe because it is so simple! But indeed it is a recipe for greatness, and it’s time to share it with you! It tastes like a warm and creamy vanilla milkshake, for real! It’s so frothy and delicious.
I am a Bulletproof Coffee fan, for life. But I am also trying to figure out what my brain needs to function optimally and stay focused throughout the day.
After reading the famous book “Healing ADD” by Daniel Amen, I understand that coffee may not be the best choice for my morning routine. Here and there yes, but not daily. Sooooo, I had to start toying with my green tea and make it “Bulletproof” too!..
I use coconut oil for the satisfying fats and MCT’s (medium chain fats that are good for the brain and metabolism), protein powder because most distracted brains thrive on higher protein and lower carbs (this is especially important earlier in the day to boost your focus and concentration skills), and often add in Bulletproof Brain Octane Oil for added brain boosting power. This combo of healthy fats and protein provides you with a power breakfast that’ll hold you over for hours into your day! And I still get to keep my morning routine. I don’t miss the coffee one bit!
Disclaimer: Marisa Moon of My Longevity Kitchen is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to awesome products they recommend from amazon.com
Coconut Green Tea
Blend together hot organic green tea with nourishing coconut oil, and vanilla protein powder for a nutritious and brain-boosting breakfast alternative.
VANILLA Grass-Fed Whey PROTEIN POWDER (see notes for brands and measurements)
A generous dash of CINNAMON
Up to 1 Tbsp MCT oil or Brain Octane Oil
Using a blender, BLEND together the HOT GREEN TEA and the COCONUT OIL first.
Touch the mixture with your finger to test the temperature. If its too hot to touch then it needs to cool a little longer before you add the whey protein powder (to avoid damaging the nutrients).
Once it's at a temperature you can touch comfortably, add the protein powder and cinnamon. Blend again. Enjoy!
Whey Protein Powders: All protein powders have different measurements and different levels of sweetness. I use Reserveage Vanilla or Primal Fuel Whey Protein and put 2 Tablespoons in my coconut green tea recipe. Terra's Grass-Fed Vanilla Bourbon Whey is also great, but you will have to double the quantity (4 Tablespoons). Do you have another brand? If so, start with 2 Tablespoons, and taste to decide if you need more. See my full list of recommended protein powders above. Happy sipping!
By Marisa Moon
My Longevity Kitchen https://mylongevitykitchen.com/
Sure enough, whenever the leaves are thinking about falling, I’m thinking about Ciambotta—pronounced Chom-BOAT-ah. This Italian vegetable stew is a southern Italian tradition. It gives you the opportunity to celebrate the bounty of your garden (or farm stand, CSA, and local produce section), kiss the Summer goodbye, and say hello to a 50 degree day. I’m okay with that.
I love Ciambotta for so many reasons! Most importantly, I grew up eating it—anything in a red sauce, with parmigiano reggiano and crushed red pepper was my favorite. But ciambotta is awesome because it’s cheap, versatile, and reminiscent of a bowl of pasta. (I should mention it freezes fantastically too. BONUS!)
Are you buying organic produce yet? I understand it’s tough to get used to paying more, so check out this list of vegetables that are highest in pesticides (we are talking over 50 different pesticides detected on some of these veggies; not to mention that kale and hot peppers often contain chemicals that are so dangerous they should be illegal). If you buy these organic, you’ll be cutting out a majority of the pesticides/herbicides your family is exposed to.
Watch this 2 minute video to see what chemicals are in your body before switching to organic. You’ll be shocked!
I’ve said this before and I’ll say it again:
If you aren’t already buying organic tomatoes, you should start right now. Standard tomatoes are sprayed with some of the highest levels of herbicides/pesticides being used. These chemicals are “classified as ‘bad actors’ by the Pesticide Action Network (PAN). A “bad actor” is a chemical that is toxic, promotes cancer in lab tests and animal studies, interferes with reproduction, or contaminates the environment.”
And skip the traditional cans because they are lined with all sorts of chemicals that tomatoes leach from (even if they are BPA free). Go for glass jars or cartons of organic tomato products…stock up when they are on sale around $3 and save big! I heart organic tomatoes.
It’s Time To Cook…
Okay so you’re ready to make your Ciambotta, and you notice the ingredients in my recipe aren’t in precise amounts. Welcome to the world of Italian cooking! And honestly people, this is my style. Recipes don’t have to be so rigid to be great!
I want you to use whatever you like, and whatever you have access to. The base of a great ciambotta is usually tomatoes, eggplant, zucchini, and potatoes; but there are SO MANY GREAT WAYS to make it! My family often puts green beans or peas in this stew. Don’t like eggplant? I say try it in this dish, and you might be surprised…but you can always leave it out. Even the amount of liquid is not precise. All you need to worry about is that there is just enough liquid to cover those veggies.
Let me know how this works for you! I always make it on the stove top, but I know you can do it in the slow cooker. Give it a shot, and tag me #MyLongevityKitchen on Instagram and Facebook @MyLongevityKitchen, or comment right here!
Ciambotta: Italian Vegetable Stew
Pronounced Chom-BOAT-ah, this Italian vegetable stew is a southern Italian tradition. It is a celebration of the garden's bounty slowly cooked in a rich tomato sauce.
You deserve to have a guide by your side as you navigate the steps it takes to become a healthier you.
Together we’ll find the ideal combination of challenges, accountability, and structure that you need to make it work and reach your goals.
Learn more about my coaching style—I’m relatable and realistic, and I combine health coaching with life coaching—and book your free consultation here at marisamoon.com
Introducing InstaRecipes by My Longevity Kitchen: I call these InstaRecipes because the complete recipe is posted onto my instagram feed, and more importantly, they are short and to the point! You can count on InstaRecipe posts to be a brief description moving right into the recipe. I know you are in a hurry! So let's get to it!