Tips for Traveling with Whole Food Supplements

tips-for-traveling-with-whole-food-supplementsHere are a few tips, when traveling with whole food supplements to stay healthy away from your kitchen. This holiday, I will be taking my Perfect Supplements sample pack, which I was lucky enough to get sent for free to try.

1. Include Probiotics.

In the past, I’ve used Orac-Engery Greens, which I really like mixed into smoothies or coconut water, but the probiotics found in the Orac-Energy Greens are a supplement, not a fermented whole food. That’s why I was really excited to try the fermented kale powder. There are a lot of benefits to choosing fermented food over a supplement. This includes getting a more diverse range of healthy bacteria. The fermentation process also helps predigest the food, making it more bioavailable. So you will be getting even more benefits from consuming this kale! Plus, eating fermented kale isn’t fun. I’ve actually made it once, and since kale is bitter, and fermenting food sours it, the combo of bitter and sour doesn’t taste good. If you want to consume fermented kale, I recommend sticking with the whole food powder by Perfect Supplements.

2. Get Some Seaweed.

I’ve brought sheets of nori on trips before, and the Orac-Energy Greens has a nice mix of spirulina and chlorella. I wanted to take with me on my trip some ocean greens, to combine with my fermented kale greens to make my own green powder mix. I love chlorella. I have an article about Chlorella and Pain Relief that talks about how helpful the detox benefits are for a person in chronic pain. Perfect Supplements sells a broken cell wall chlorella supplement that is organic, vegan, fairly traded, and contains no added fillers or additives.

3. Include some Protein.

I know protein is a sensitive and controversial topic for a lot of people. So I’m going to give your some options. If you’re vegan take a high quality protein powder. When I was vegan I used Opti-Cleanse GHI by Xymogen. It tastes awful, but was recommended to me by an Integrative Doctor after blood work. It doesn’t contain, gluten, corn, yeast, soy, animal or dairy products, fish, shellfish, peanuts, tree nuts, egg, artificial colors, artificial sweeteners or preservatives. Judging by taste, I’m not sure there are natural sweeteners either, but the supplements used are of a really high quality. For my paleo people, you can take some Collagen Hydrolysate or Gelatin from Great Lakes, or you can take some grass-fed Desiccated Liver from Perfect Supplements. Or take both with you for even more health benefits.

Have a safe and healthy trip! :)

DIY Olive Oil Lip Balm

diy-olive-oil-lip-balm

This olive oil lip balm was extremely easy to make, and only uses two ingredients – olive oil, and beeswax. You can add essential oils to this recipe if you like, but I wanted to keep this recipe as basic as possible. I love olive oil bath and beauty products. Maybe my Italian background is showing, but for me, olive oil reminds me of high-end health-oriented spa products. This recipe make a little bit more than one tube, and can easily be multiplied to make lovely little gifts for friends and family. I bought the beeswax pastilles from Mountain Rose Herbs and I used California Olive Ranch Extra Virgin Olive Oil. I like this brand because it’s made it California and is certified extra virgin olive oil by the California Olive Oil Council. This insures that  will be exactly what it claims to be: 100% pure extra virgin olive oil.

DIY Olive Oil Lip Balm
 
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Serves: 1 lip balm
Ingredients
  • 1 tsp beeswax
  • 1½ tsp extra virgin olive oil
Instructions
  1. Place a heat-resistant glass pyrex measuring cup in a pot with a couple inches of water. Put on heat at a low setting so you start to see steam.
  2. Add beeswax and olive oil to measuring cup, and mix with a popsicle stick or bamboo skewer until they are both melted.
  3. Pour mixture carefully into a lip balm container.
  4. It should cool very quickly, but to be on the safe side, wait five minutes before using.

Roasted Red Pepper and Tomato Soup

roasted-red-pepper-tomato-soup

This vegan roasted red pepper and tomato soup tastes just like Campbell’s Tomato Soup. I made it extra thick so it could easily double as a tomato sauce. If you like your soups thinner, just add some stock or bone broth. After easily roasting my own tomatoes and then pureeing them in the Vitamix, I will never buy canned tomato puree again. Most cans of tomato puree have a BPA liner, and since tomatoes are acidic, there is a high risk of the BPA leaching into the food. I do use tomato paste in many of my recipes, but I purchase the expensive kind stored in a small glass jar.

I roasted my own garlic and red bell peppers as well. Now that I know how easy it is to roast red bell peppers, and then peel the skin, I can make it for myself instead of buying it from the store. It would taste great in an antipasta salad and hummus.

Roasted Red Pepper and Tomato Soup
 
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Serves: 4
Ingredients
  • 6 red bell peppers
  • 12 roma tomatoes
  • 4 heads of garlic
  • 3 large fresh basil leaves
  • ¼ sea salt
  • 1 cup kosher salt
  • 2 sprigs of fresh rosemary
  • 4 tbsp extra virgin olive oil
  • a pinch of fresh ground pepper
Instructions
  1. Pour 1 cup of kosher salt into a baking dish, chop off heads of garlic and nestle into salt.
  2. Pour 1 tbsp of olive oil over each head, and then add rosemary to dish, then cover with aluminum foil and bake at 350 for an hour and five minutes or until golden brown.
  3. Halve tomatoes and roast at 350 on greased baking sheet for an hour.
  4. Halve red bell peppers and scoop out seeds, then roast at 350 on greased baking sheet for an hour.
  5. Once garlic, red bell pepper, and tomatoes are roasted, take them out of the oven and let them cool enough to handle.
  6. Then gently peel skins off red bell peppers.
  7. Then blend in batches, red bell peppers, tomatoes, 2 large leaves of fresh basil and roasted garlic.
  8. Transfer to a large pot, and heat and mix for five minutes. Stir constantly or it will splatter.
  9. Garnish with some finely chopped basil and fresh ground pepper

How to Roast Garlic

roasted-garlic

Roasted garlic is truly an amazing ingredient. It saved my Thanksgiving, when I used it to make a flourless gravy. I also used carmelized onions, homemade chicken broth, and fresh and dried herbs. The garlic and onions pureed up nicely in the Vitamix and thickened up the gravy, and consequently eliminating the need for flour. I also plan on adding this to salad dressings, smearing it over paleo bread, or just eating it by itself. It will also make your apartment smell amazing!

If you’re concerned about cooking with olive oil, and I usually am, Chris Kressler just had an awesome post Is It Safe to Cook with Olive Oil by his staff nutritionist Kelsey Marksteiner, RD. Since I normally use coconut oil to be on the safe side, I was relieved to hear that yes, it is safe. I’m Italian and I hate using coconut oil for Italian recipes! The flavor of olive oil is just necessary for good Italian food.

I salt bake the garlic because it makes it easy to check on how brown it is, and then I can add some fresh rosemary to the baking dish, so the aroma can flavor the head of garlic. I use Diamond Crystal kosher salt that I get from Costco for salt baking food and as a dry salt rub for large pieces of meat. They recommend the same brand in the book All About Roasting by Molly Stevens, and I don’t want to tweak the recipe (yet :) )and potentially ruin expensive non-gmo/pasterized meat.

How to Roast Garlic
 
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Serves: 4
Ingredients
  • 1 cup of kosher salt (Diamond Crystal)
  • 2 sprigs of rosemary
  • 4 heads of garlic
  • 4 tbsp extra virgin olive oil
Instructions
  1. Add salt to a baking dish.
  2. Cut of tops of garlic heads and nestle in salt.
  3. Place two sprigs of rosemary on salt
  4. Pour 1 tbsp of olive oil over each head of garlic.
  5. Cover baking dish with aluminum foil and bake for an hour and five minutes at 350 degrees. After thirty minutes, check garlic every ten minutes until desired brown color.

Honey Walnut Cookies

honey-walnut-cookies

These honey walnut cookies are a delicious guilt-free indulgence. They are made with almond and arrowroot flour and they are soft, and fluffy inside. If someone doesn’t like walnuts, since they do have a strong flavor, you can easily substitute sliced almonds or pistachios. Walnuts are just what I had in my pantry, when attempted and failed at paleo pizzelles. Despite my failed first recipe, I am really happy with the texture and height of these cookies and plan on using a similar recipe base for future cookie attempts. If you like your cookies a little golden brown around the edges, which I do, bake at 350 degrees. If you don’t like a little browning cook at 320.

I think these would taste great with some coffee or hot coco. You can also make them look pretty with a light dusting of confectionery sugar, or for people with a sweet tooth that can be hard to please. You can get a portable confectionery sugar duster, and then bring this batch to work and everyone can marvel at your grain-free, dairy-free baking skills.

Honey Walnut Cookies
 
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Serves: 40m
Ingredients
  • 6 eggs
  • 1 cup of honey
  • 1 cup of organic palm oil (Spectrum Organic non-hydrogenated vegetable shortening)
  • 2 tsp vanilla extract
  • ¼ sea salt
  • 3½ cups of almond flour
  • 2 cups of arrowroot flour
  • ½ tsp baking soda
  • 2 cups of walnuts
  • 1 tbsp apple cider vinegar
Instructions
  1. Mix dry ingredients, sea salt, baking soda, and flours, in a large bowl.
  2. Mix wet ingredients, eggs, honey, and apple cider vinegar, in a separate bowl.
  3. Then combine wet ingredients into dry ingredients, with a hand mixer on low. Gradually increase speed and add palm oil.
  4. Use a food processor to easily pulse 2 cups of walnuts, and stir it into cookie batter.
  5. Then line a cookie sheet with parchment paper, and scoop dough into sizes a tiny bit larger than one tbsp, onto parchment paper. Leave a lot of room between cookies because they spread out.
  6. Bake at 350 for 10-15 minutes or until edges start to get golden brown.
  7. Let cookies cool for 5 minutes before removing them from baking sheet.

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