With Fall now here and a trip to the farmers market to see the seasonal real food possibilities we can play with in our kitchens, I decided to kick off the Fall flavor season with an indulgence.


But not just any ol’ brownies typically made with processed white flour, processed sugar and other junk…  a more healthy real food remixed version:  grain-free chocolate cashew pumpkin brownies.

And they turned out epic good with a moist, rich gooey texture… you know, the kind when after you take a bite you get that sticky-brownie mouth feel where you’re rolling your tongue on the roof of your mouth with each chew and need something cold to wash it down?  <—Volume ON

These brownies are recipe-friendly:  paleo, vegetarian, vegan-adaptable, gluten-free, dairy-free, and made with real food ingredients.

Tis the season…

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Homemade Paleo & Vegan-friendly Raw Bread Recipe

One of my all-time favorite foods is bread, but like many of our favorite foods, not always the best for us when it comes to our health – especially what’s available as our options today.  As most of us know, most all bread is a processed food-like product, it’s not real food (we don’t find slices of bread hanging from plants or trees, right?).  It’s man-made.  And our man-made options for a quality bread today are few and far between.  When I do have it, its always on my reward day (I’ll always have bread in my Italian DNA for the occasional indulgence) where my body can handle the nutritional stress processed bread provides; as most bread we find in the grocery store today uses highly refined flour, is heated and nearly, if not totally, void of vitamins, minerals & enzymes – or dead food.

In fact, do you know why we see on many brand name grain/bread packaging (as well as milk) the words “Good Source of”, “Fortified” and “Enriched”?  Usually with Calcium, Vitamin A, D, E, etc. attached to it…

Nutshell:  It’s because these critical vitamins & minerals for healthy body/cell function are destroyed during the refining process (even though these phrases on packaging may look like something “extra special” for the food, triggering us to buy [clever deceptive Big Food], they’re not, it’s because it’s dead).  They figured this out in World War II when over 50% of the soldiers enlisting for the war did not pass a physical for health.  The government was stumped and wondering why so many people could be so malnourished and in poor health.  Besides poor soil quality from conventional farming practices soil scientists realized and pleaded with congress about in 1936, the malnutrition was traced back to the early 1900’s when processing of food (including pasteurization) became prominent pre-World War I.  Processing and canning of foods was a solution THEN for the war so we could ship foods in mass quantity across seas.  WWI was our first major war where we sent millions and millions of troops across seas, whereas before that, major wars were fought on the homeland where we lived and our food supply was more readily available for soldiers.  Processing and canning of food THEN was a solution for foods not spoiling and lasting longer periods of time so they can be shipped across the world – it was a solution to feed millions of soldiers.  Yet they didn’t realize and figure out until the 40’s that the processing of the food decades earlier destroyed much of the nutrition in it, literally giving us soldiers that were so malnourished, they were turned away from enlisting in World War II.

As a result since the 1940’s, foods began to be “fortified” and “enriched” with cheap synthetic (not from nature) lab-made vitamins and minerals, and they still are even to this day. Why? Because the food is enzyme, vitamin & mineral nutrient-dead.  You’re eating dead food… and what do we get when we chronically eat dead, processed food?  We get chronically ill, diseased & eventually, dead people.  You are what you eat.

Grain, and the bread made with it, back in ancient times used to be stone-ground (actual big ol’ stones), much of it sprouted, and some varieties were even made through a fermentation process (sourdough for example).  Bread was minimally processed and it actually had some healthy qualities to it (in terms of nutrition still being intact) that many of our ancestors in different parts of the world relied on as a nutrient source. The highly refined grain bread we mostly find on grocery store shelves today is nothing like it; especially the non-organic stuff from poorly grown, nutrient-depleted grain (from nutrient-depleted soil). It’s what I call C.R.A.P. – Chemically Raised/Grown Agriculture Product… it’s a food-like product disguised as food and designed as a food industry for-profit staple… not for-health.

But what if we could make a raw, 100% real food bread with it’s enzymes and nutrients intact?

A raw bread we could use for one of those All-American meals: the sandwich?

A raw bread that doesn’t fall apart and slices great? (my goal for this recipe!)

A raw bread that is recipe-friendly:

  • paleo*
  • vegetarian & vegan
  • gluten-free
  • dairy-free
  • egg-free
  • ReBoot Protocol (week 2+)

and made with real food ingredients?

Is it possible while still tasting good?!

I give you the latest NYCT real food remix recipe for homemade raw “low-baked” bread…and probably one of my favorite real food remix recipes on this blog to date.

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Top 10 Real Food Apps

In our smartphone-dominant world today, utilizing apps to help us distinguish and locate real food is an easy way to keep healthy foods in our body – whether we’re traveling, out to breakfast, lunch or dinner, or grocery shopping.

No I’m not talking the Angry Birds app, although that would double great for an app name to distinguish factory farmed chicken sources at the store, wouldn’t it?

I’m talking about the apps that can help us find integrity grown/raised real food, identify pesticides, chemicals and GMOs, help us out at the grocery store comparing products and even help save money on food.

There are a lot of apps out there, but I put together my list of the top 10 apps I use that can help you dial in your real food choices for optimal health, vitality & performance.

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Maple Cinnamon Sweet Potato Ice Cream

Good day fitfam!  Cheers to everyone who participated in the $20 Whole Foods/Vitacost gift card giveaway on Instagram for a new unique real food remix ice cream flavor.  There were a ton of great ideas everyone suggested on the Mojito ice cream post, but ultimately I had to pick just one and I went with @fallowgroundfarms idea:  Sweet potato!

Few reasons I chose sweet potato:

  • I would have never thought to use root veggies in ice cream… and out of all of them, sweet potato is a universal one I know most people enjoy across all food lifestyles: paleo, vegetarian, vegan, 80-10-10,  etc.
  • I’ve never seen a sweet potato ice cream at the store… have you?  So “uniqueness factor” fit the bill.
  • As I was reading the ideas in the comments, maple-cinnamon jumped into my head as a great combo for sweet potato.
  • Fall is approaching and this ice cream is very much an “in-season” flavor for it.
  • User-friendly in that it’s really easy to make.  You don’t need to be too ambitious in the kitchen… anyone can make this real food ice cream!

This maple cinnamon sweet potato ice cream is paleo, vegetarian & vegan ingredient-friendly, gluten-free, dairy-free and made with 100% real food ingredients.

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Mojito Ice Cream

During the summer my friends and I sometimes venture to the Del Mar Plaza in Southern California where they serve some of the best mojitos in town.  Recently we were there before heading to the Del Mar Race Track and it’s sort of a summer tradition now to get a mojito pre-track while we’re looking over our favorite ponies racing that day.

Mojitos are typically served with soda water, ice, sugar, rum, chunks of lime and mint, all mashed together into a tasty adult beverage.  I’m a fan of them as tradition with friends during the summer, but they’re really just a treat for me… they’re loaded with sugar calories and obviously the booze… so a tip I have if you do enjoy mojitos and want to cut down on the calories, ask to have it made with no added sugar and add your own 100% stevia packet to it after you get it.  I have to thank my friend Scott’s girlfriend, Carla, for that tip – worked great for me with taste and cuts back on a lot of sugar.  Another way to do them with a different base is using a kombucha, and more specifically, the Maqui Berry Mint flavor by GT. Very tasty!

So that’s my little back story to why I had mojito on my mind – summer time, the heat, tradition with friends, and I just so happened to find some fragrant fresh mint and a couple limes in the garden!  Overall I wanted to put a unique spin on the mojito flavor with a homemade ice cream, something we can all enjoy as a summer time treat.

As per usual with the healthy treats you’ll find on this blog, this ice cream is real food remixed with real food ingredients and none of the added junk we can find in store-bought ice creams like pasteurized dairy (dead food), processed sugar, additives, preservatives, artificial flavors & colors, and more.

This ice cream recipe is paleo, vegetarian, vegan & raw ingredient-friendly, ReBoot-friendly (reward day only), dairy-free and gluten-free.

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Stuffed Zucchini Flowers Recipe - Nutrition You Can Trust

What’s good my friends?!  I hope everyone had a fun 4th of July weekend who celebrated.  I was able to take a few days off to relax and recharge, including spending some time in the garden setting up a new cinder block bed (cheapest way to build a garden bed and grow food for ~$1.75/block), harvesting a few foods and catching up on some reading & sunshine.  Very relaxing overall.  It feels good to unplug from the day to day when we all have busy schedules.  Your body is not a machine and your sympathetic nervous system, hormonal systems and other body systems will thank you if you can incorporate mini “breaks” into your life… and I’ll add, having your own garden is a great way to unplug with nature anytime you please (and you get free food!). 

Part of the harvest this past weekend was a bunch of beautiful zucchini flowers.  The zucchinis have been quite abundant this summer; all plants grown from seeds I saved from previous fruits (i.e. cost = free, a great way to save money on organically grown foods). I’ve probably harvested at least 30 zucchinis from 6 plants this year and they’re still going strong. 

This particular garden haul I was able to pull about 20 flowers, so in the spirit of making local-organic-sustainable food based on what’s in-season and growing, I put together this stuffed zucchini flower dish.

This dish is actually a 2-in-1 recipe… the filling turned out great, so if you don’t have zucchini flowers, the filling itself doubles as a healthy homemade dip or spread you can whip up fast! 

This recipe is paleo & vegetarian-friendly, ReBoot-friendly (week 2+), dairy-free, gluten-free and 100% real food ingredient-approved.  The filling/dip itself is vegan-friendly.

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With the fourth of July just around the corner, I wanted to whip up some fresh salad ideas that can be served as sides for weekend festivities.

My goal:  a mayo-free spin on slaw to cut back on calories, but that also packed a fresh summer flavor punch, was versatile, full of color and fast to make.

I picked up some local in-season ingredients at my farmers market, as well as some fresh picked garden fare ingredients, and this summer slaw came to fruition.

This colorful slaw is paleo, vegetarian & vegan-friendly, ReBoot-friendly (Week 1+), gluten-free, dairy-free, egg-free, soy-free and uses the freshest real food ingredients!

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Paleo Strawberry Panna Cotta

Panna Cotta, or “cooked cream” in Italian, is one of the easiest and tastiest desserts you can make, as well as very versatile for flavor in terms of serving with different seasonal berries or sauces.

The dessert is an old traditional, Northern Italian dish typically made of cream, milk and sugar.  Unfortunately today, we find most of these ingredients as pasteurized cream, pasteurized milk and highly processed sugar – all dead foods.

I’ve been on a roll lately with strawberries – Healthy Strawberry Cheesecake Cupcakes & Fresh Homemade Strawberry Jam –  so keeping to the seasonal berry theme with the Summer garden strawberries flourishing, I whipped up a quick real food remix version of panna cotta that uses no cream or milk and is processed sugar-free.

This recipe is paleo-friendly, ReBoot-friendly (reward day only) dairy-free, gluten-free and 100% real food ingredient approved.  I also made notes for vegetarian & vegan options under the kitchen notes section.

Let’s take a look at the recipe!

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Healthy Strawberry Cheesecake Cupcakes Recipe

Cheesecake is one of my all time favorites when it comes to dessert.  Every year for my birthday, good ol’ fashion cheesecake is a must have (yes, the regular kind, I am human 🙂 )… and with my birthday just passing in May, let’s just say I’ve had cheesecake on my mind.

That said, following an 80/20 healthy lifestyle I typically like to enjoy a reward day treat on the weekend, but I tend to keep the treats as healthy as possible in terms of source of food, real food ingredients, etc. (search ‘real food remix’ in the search box for more health-ified treats).  In other words, I don’t eat cheesecake on a weekly basis, but what if I could recreate a version of one in a healthy way?

So with cheesecake on my brain, I wanted to come up with a real food remix version that I could enjoy year round on my reward day if I wanted, not just on my birthday.

I think I nailed it with these… but of course, I’ll let you decide that!

These homemade cheesecake cupcakes are recipe-friendly:

  • paleo
  • vegetarian & vegan-adaptable
  • ReBoot protocol (reward day only)
  • 100% raw (crust & filling)
  • gluten & grain-free
  • dairy-free
  • and uses 100% real food ingredients

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Homemade Strawberry Jam (with Chia Jam option)

This strawberry season has really been pumping out a bunch of tasty (and beyond sweet!) berries each day.

This particular season I incorporated Malibu Compost, a biodynamic, or “beyond organic”, compost to the soil and the plants are producing more than ever and flavor is off the charts good.  Typically I pick a big handful on a daily basis and simply freeze them for my daily BioTransformation Shake, but after a big weekend fresh pick, I had enough to get creative with some homemade recipes.

I did this amazingly fresh strawberry jam as well as some homemade strawberry cheesecake cupcakes (we’ll look at this recipe tomorrow, as this jam is an option for it).  Although you don’t need to grow your own strawberries to make this jam, I always try to encourage growing your own food, no matter the living space.

This homemade strawberry jam is paleo, vegetarian & vegan-friendly, ReBoot-friendly (week 1+), refined sugar-free, gluten-free, dairy-free and made with 100% real food ingredients.

Let’s take a look at the recipe!

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