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Orange Marmalade Muffins

March 18, 2020 by Lilah Wise Leave a Comment


Hello, friends! It’s been a long while since I have posted anything. I’ve been busy writing, parenting, and living.

The Corona virus has changed life pretty rapidly and remarkably in the past few weeks. While my kids are schooling remotely, I am trying to regain my footing in this new reality. Baking always eases anxiety! I craved something moist, barely sweet and rich in flavor. I found a few different recipes for orange muffins but I was appalled by the amount of sugar! So I halved the sugar and used raw honey instead. I took a page out of Ina’s book and added an orange juice glaze at the end for added sweetness. I think they are perfect and they are VERY moist. They taste just like orange marmalade. Perfect with a cup of tea!

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Orange Marmalade Muffins

Prep 36 mins

Cook 15 mins

Total 51 mins

Author Lilah Wise, Naturally Whole

Yield 22 muffins

I baked these to use up some oranges I had in my fruit bowl, sprucing up a basic orange almond cake recipe. I halved the sugar and replaced it with raw honey. Feel free to add 1/4 cup more honey if you prefer this to be a VERY sweet treat. I think it's a perfect, moist and barely sweet orange muffin. Because you use the whole orange, including the rind, it reminds me of orange marmalade. Try these in the morning slathered with salted butter!

Ingredients

  • 6 medium naval oranges (I used Cara Cara)
  • 6 eggs
  • 1 1/2 cups fine ground almond flour
  • generous pinch of salt
  • 1/2 cup raw honey
  • 1 tsp. baking powder
  • 1 tsp. vanilla extract

For Glaze:

  • juice of 3 oranges
  • 2 T honey or sugar

Instructions

  1. Preheat oven to 400 degrees
  2. Wash the oranges and place 3 of them in sturdy saucepan and cover with water. 
  3. Boil the oranges for about 30 minutes.
  4. While the oranges are boiling, line two muffin tins with paper liners, or butter and flour well. If using a cake pan, butter and flour well, and use parchment rounds for the bottom. Butter and flour the parchment as well. 
  5. Remove the oranges from water and let cool. Slice into quarters. Remove peel from 1 orange and set aside*. Add the orange quarters to a high-speed blender or food processor and blend. Keep it chunky. Set aside.
  6. In a separate bowl, whisk the eggs. Add vanilla, salt, honey and mix well. Add the almond flour and baking powder and mix until just combined. 
  7. Add the pureed oranges to the bowl and mix well. 
  8. Using an ice-cream scoop, fill each muffin tin. 
  9. Bake at 400 degrees for about 12-17 mins (check often). They are ready when a toothpick comes out clean. If making a cake, use a 9 inch round cake pan and bake for about 40-50 mins.
  10. While muffins bake, juice three oranges and add to a small saucepan with the honey or sugar. Boil the juice for about 12 minutes until it reduces by about half and is syrupy. 
  11. While muffins are cooling, poke each one several times with a toothpick and spoon warm orange juice over each one. 
  12. Enjoy! 

Serve immediately, or refrigerate.

Notes

*If you are getting fancy, thinly slice the orange peel and toss with a few pinches of cinnamon and some sugar for decoration!

Courses Dessert, Snack, Breakfast

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Filed Under: recipe Tagged With: breakfast, dairy-free, gluten-free, grain-free, healthy dessert, muffins, orange, paleo, recipe

Go Ancestral in 2020

January 13, 2020 by Lilah Wise Leave a Comment


As we start out a new decade, I’ve been thinking a lot about where I started in 2010 with my diet and lifestyle choices. Many, many things have changed, and I have changed as a result.

It’s becoming more and more apparent to me that fewer and fewer humans are able to live lives the way we were designed to live. It’s literally making us sick. I live in New York City, the original concrete jungle. My kids’ “recess” is on the city playground, or a black top. Some days they don’t even go outside! And I notice that this happens for me, too. Most of us are chained to desks, cars, and phones or computers for most of our day. Our ancestors knew instinctively what humans need. We still have this wisdom living within us, if we learn to listen.

Here are some easy tips for living a more ancestral life in 2020:

Get outside. You know how you always breathe a sigh of relief being in nature? There’s a reason people show nature scenes when they want to keep people calm. It’s literally working on our bodies on a cellular level. So walk to work, get outside, sit in the grass, climb a tree, hike anywhere (even Central Park has awesome climbing rocks!) and if you can, get some outdoor exercise. Notice the world, and the other people around you. Grass in your toes feels amazing because we are meant to be outside!

Eat animal foods. Animal foods provide the most easily digestible complete proteins, and contain the most bioavailable nutrients. Eggs, salmon, steak, duck, you name it. Eat close to the earth, the highest quality animal foods you can afford and don’t overcomplicate it. It doesn’t have to be expensive. Find a local butcher, or better yet, a farmer and get to know them. If you need coaching, reach out to me.

Ditch processed foods. This is very hard, as we are all so used to processed foods. But what would happen if you– for one month– didn’t eat anything from a package? If you ate meats, fish, eggs, vegetables, and fruits and nothing from a package? What might change? What might you discover?

Sit in the sun. I’ve spent most of my life being afraid of the sun. This past year I wore sunscreen quite sparingly, and even though I am fair, I didn’t burn. (There is a theory that an animal-based diet helps prevent and lessen sunburns. I don’t know if this is true, but I can tell you it was definitely my experience.) I was careful and thoughtful about my sun exposure, but I made sure to incorporate at least ten minutes of direct sun a day. It’s a fantastic source of vitamin D, which most people are deficient in, so I also supplement with a good vitamin D/vitamin k2 supplement.

Wear blue-light blockers. Many of you have probably heard of this, and with all our screen time these days it’s really crucial. You can get glasses that block the blue lights from lightbulbs and and filters for your screens so you can sleep better and rest your brain. Exposure to blue light can mess with your hormones and sleep, which can cascade into a big issue.

Connect with others. Human beings are social creatures. We aren’t meant to be alone, we are meant for connection with others. So start that book club, or knitting circle, or join that ultimate frisbee club. Go to church or volunteer. Make dates and try new things. Continue to evolve in your relationships and work on true connection. Your health will improve.

Slow down. Our world is faced-paced and most of us feel pressure to do it all! Say no to the things you don’t want to do. Slow down. Take time to do nothing. Read that novel sitting on your bedside table for the whole day. See how slowly you can eat a meal or take a walk. It will change you.

Happy 2020!

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Filed Under: Uncategorized Tagged With: ancestral health, carnivore, diet, easy health, health, lifestyle, paleo

Skillet Chicken with Lemon, Artichokes, Olives & Bacon

October 18, 2019 by Lilah Wise Leave a Comment

Now that the weather has turned cooler, I find myself wanting richer and more complex meals.

We have been buying six pastured chicken breasts per week, and I have been throwing them in a brine overnight. They are so delicious and tender when brined! You could just oven bake them or throw them in the instant pot.

But here I have a dish that is so delicious I wished I had doubled the recipe. It’s moist, tender chicken, smothered in a rich lemony sauce. The fats from bacon and olives give the dish a heartiness that is perfectly suited to the juicy and tart lemon. The herbs give it an earthiness to keep it all tamed. All in one skillet for easy clean up!

Feel free to play around with the ingredients, or leave any out. Cooking should be playful, fun and NOT STRESSFUL!

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Skillet Chicken with Lemon, Artichokes, Olives, & Bacon

Prep 1 hour, 10 mins

Cook 25 mins

Inactive 10 mins

Total 1 hour, 45 mins

Author Lilah Wise, Naturally Whole

Yield 6 servings

This recipe is FULL of flavor and would make excellent leftovers, so go ahead and cook 'em up! The use of pantry staples (olives, artichokes) makes this dish come together super quickly and in one skillet!

Brining the chicken isn't a deal breaker, but it's HIGHLY recommended. Brining tenderizes the chicken, so you have more leeway for cooking-- no more tough, dry chicken!

Brine: 1/2 cup kosher salt in 6 cups of water. Let salt dissolve, and add chicken breasts. Brine for AT LEAST an hour, or up to 12 hours. 

 

Ingredients

  • 6 boneless SKIN-ON chicken breasts (pastured, organic if possible)
  • 6 slices nitrate-free bacon, rough chopped 
  • 1 small onion, thinly sliced
  • 1 small jar pitted green olives
  • 1 can artichoke hearts, drained
  • 5 cloves garlic, minced
  • juice of 2 lemons
  • 1 T dried oregano
  • 1 T Italian seasoning
  • 1 teaspoon sea salt, more to taste
  • cracked pepper to taste

Instructions

  1. Preheat the oven to 425 degrees. (I use a convection oven.)
  2. In a large skillet, brown the bacon until crisp. Remove with a slotted spoon to a plate lined with a paper towel and set aside. Leave drippings in pan.
  3. Season chicken lightly with salt and pepper (the brine adds salt so you don't need a lot!). Brown chicken skin-side down in the bacon grease until nicely browned, maybe 3 mins. Remove chicken to a platter and set aside. (Chicken will not be cooked at this point.)
  4. In the same skillet, add the onion and garlic and sauté until translucent, about 8 mins. Add a pinch of salt.  
  5. Add lemon juice, olives and artichokes to the pan and stir. Place chicken breasts on top of the vegetables and bake in the oven about 25 minutes, or until a thermometer registers about 145-150 degrees in the middle of the chicken breasts. 
  6. Remove from oven, and lightly tent with foil. 
  7. When ready to serve, sprinkle with chopped bacon and serve with pan juices. 
  8. Enjoy!

Courses Main Dish

Cuisine Mediterranean

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Herb and Mustard Marinated Lamb Chops

August 20, 2019 by Lilah Wise Leave a Comment

This recipe is our favorite summer lamb recipe. It’s expensive, so we only do it a couple of times per year but I make a lot as they are so easy to throw on the grill. They are best eaten with your hands so make sure to have plenty of napkins handy!

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Marinated Lamb Chops

This is our favorite recipe that I've been making for almost 14 years. The tang of the vinegar helps tenderize the lamb and is the perfect counterbalance to the gaminess. The flavors of rosemary, garlic and mustard are rich and delicious. I always buy extra to make sure everyone has enough!

Ingredients

  • 3 racks lamb chops, trimmed and cut into individual chops
  • 2 cloves garlic (or 1 large), chopped
  • 1 T dijon mustard
  • 2 T red wine vinegar
  • 3 T chopped fresh rosemary (or try a combination of rosemary & fresh mint), or any herbs, like tarragon and thyme
  • 2 pinches sea salt
  • 1/4 cup olive oil
  • salt and pepper

Instructions

  1. Combine mustard, garlic, vinegar, herbs, olive oil,  jvdn fm pinches sea salt in a bowl and mix well. 
  2. Place chops in a large bowl or ziplock bag and pour marinade over lamb, making sure to coat evenly. 
  3. Marinate for at least 1 hour, longer if possible. Make sure to remove chops from the fridge about 30 minutes before cooking.
  4. Salt and grind fresh pepper over lamb chops before cooking. 
  5. Prepare grill or grill pan over medium high heat until hot and smoking.
  6. Grill each chop about 1 minute per side until medium rare (err on the side of less). Let chops sit for 10 minutes before devouring. 
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Filed Under: recipe, Uncategorized Tagged With: carnivore, dairy-free, easy health, gluten-free, healthy recipe, keto, lamb chops, main dishes, meat, paleo, quick, recipes

The Emotional Pull of Veganism

April 19, 2019 by Lilah Wise 1 Comment

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Unless you live under a rock, you are probably aware of the sharp increase in the popularity of plant-based eating in recent years. According to Forbes magazine, there has been a 600% increase in plant-based and vegan eating in the last five years.

Veganism, which is defined as an ethical stance against harming or eating animals, has been around for over fifty years. It isn’t strictly about food; vegans eschew leather, using animals for testing, and using them for clothing.  Often, vegan labels say “cruelty-free”. Strict vegans even avoid honey, the making of which may harm bees. “Plant-based” eating has emerged as a softer version. It’s less off-putting and positivist, I suppose. Many articles and mainstream new sources use “plant-based” and “sustainable food” interchangeably.

When a trusted friend and mentor confided that she was a vegan and it led to easy weight management and better health, it piqued my interest. I dove in, as I tend to do, headfirst. I got on all the vegan and plant-based websites I could. I watched Forks Over Knives, and What The Health.  I followed Nutritionfacts.org, Dr. Ornish, Neal Barnard, Joel Fuhrman, and others. It was obvious that many people had turned their health around using a plant-based approach.

My interest was mainly in the purported health benefits but quickly I saw that I could lose weight effortlessly, reverse chronic diseases (I didn’t have any) and live in a cruelty-free way that was helping address climate change. I was sold. Plus, the food was pretty!

The notion that I was eliminating suffering grew on me. As soon as I gave up animal products, particularly dairy, I felt lighter and cleaner. I was already a fairly healthy eater, mostly organic whole-foods and clean meats.  The fantasy that eating only plants would solve all my body issues was rearing its head. I wanted the Magic Bullet. This was the first sign something was amiss.

Giving up meat was only hard a few times, then it wasn’t. Eating out proved more challenging. I noticed that I had to make a lot more food to feed my family of five and this took extra time and I seemed to waste a lot more food. I bought loads of veggie and beans. My fridge was overloading. My husband, ever the renegade, had recently gone full carnivore in an attempt to heal his badly damaged gut. All the foods I was allowed to eat and relished eating– grains, legumes, greens, tofu– he wasn’t tolerating.  This caused a strange and curious strain between us, a disconnect. I was slowly being convinced that his all-animal diet was going to kill him at any minute and that I had reached nutritional nirvana. He ate around 1 lb of grass-fed ribeyes or burgers twice daily and felt better than he had in years. He looked at my plate and I could feel his eyes rolling. We didn’t address it much, and when our kids would ask why were eating opposite foods, I would just say “This is what I like to eat. Daddy can eat what Daddy wants.” But in my heart, something was off. How could both of us be doing so well? But I knew I was right.

I eagerly snapped pictures of my plant-based colorful creations and posted them. I got accolades and this felt good. Not only were my creations beautiful, but they were #healthy and #plantbased. I felt a sense of virtue, and moral authority when I shared my plates. I began to look at my husband’s plate with disgust. I actually pitied him.

That summer, I felt a oneness with animals and, yes, I’ll say it, the Universe. I spoke with other vegetarian or vegan friends and we laughed about how silly others were that were still participating in cruel animal-hating ways. They just hadn’t seen the Light. My feet were slowly leaving the ground. I started to feel superior to others and to view eating animal products as a moral failure.

What had begun as a way to eat healthier was starting to make me a bit of an asshole.

A friend asked me why I wasn’t eating meat and I told him, “Because I don’t want to participate in suffering.”

Oh, that’s rich. Like as a human being I get a pass on suffering.

The context, of course, was my brother’s recent suicide. Anything involving death and pain I wanted to be annexed from my life. Perhaps this was understandable at the time. But as I grieved my brother’s loss, I was face-to-face with the reality that death is a simple fact of life. None of us escape it, and embracing death is an essential aspect of living fully.

My plant-based lifestyle had begun to go stale. One evening I made a roast chicken for my family, which I wasn’t going to eat. But one smell and a lick of my fingers became me standing in the kitchen, tearing at this chicken like a ravenous street dog.  I binge-ate almost an entire roast chicken. And it was fucking delicious. I missed my animal nature.

I felt my wild woman within, crying out. It is the same feeling I get when I leave the city for the country; the elemental need for nature and trees, grass, dirt, and sun is powerful and gripping. I believe in listening to my body, my intuition and, yes, my animal instincts. Plant-based eating was becoming a struggle; I wasn’t losing weight anymore, I was gaining. I wasn’t feeling great anymore either. I was bloated, gassy and my joints and muscles ached. I began getting migraines again which I hadn’t had in years. I had four (!) cavities. Something was off.

I began to see that life cannot exist without death. We are all on this earth, all of us will suffer and will contribute to some form of suffering, consciously or unconsciously.  This isn’t anything to feel necessarily good or bad about; it just is. I’ve hurt people I loved, and they have hurt me. Pretending we can get by without having an impact is foolish. We can lessen the impact, sure, but we are all accountable for our footprint in life.

The idea that humans can exist outside of the food chain, somehow consuming food or products that have no impact or cruelty involved I now find farcical.  There are mono-crops of corn and soy decimating the topsoil. We can’t take ourselves out of the food supply, at least not without inflicting even more damage to the environment.  But we can change the way food is produced.

When I began noticing my symptoms getting worse, I took a deep dive into the world of autoimmune disease (my son has Celiac). I found a trove of science, as well as a community, showing me how the consumption of high-quality animal foods can profoundly alter poor health. I had been so firmly indoctrinated into the meat-is-bad-for-you camp, I was stunned to find ex-vegans whose health only recovered when they started eating animals.

Another thing began to change. I recognized a strange liberal feminist tribe in the plant-based world.  It matched my own political leaning and it felt right in the beginning. Meat’s association with masculinity is age-old; from the perspective of plant-based eating, meat is dirty and I noticed how much “cleaner” I felt without it. Never mind that my health was getting worse. It was becoming the opposite of wellness. But it’s clear to me that in a diet-mentality world, giving up animal foods can be a potent and socially acceptable way to actually just diet.

Eating animals involves killing living beings and dismembering them. These issues are not to be taken lightly; animals raised for meat should be treated well, and eat the food they need, and we should encourage this practice as much as possible.  We should eat the whole animal nose-to-tail. Well-managed animal agriculture can help restore the topsoil and fight climate change by sequestering carbon. The truth is, we need these animals.

Eating animals should involve knowing where the animal came from. There is a kind of hubris in people eating animals until we realize that we are also animals. I don’t feed my dog vegan fare; I feed him what he was bred to eat: meat.

My experiment with plant-based eating was crumbling, and yet I am thankful for it.

As for my husband, he’s doing better than he has in years. He is still a full carnivore, except for a few bites of something extra, and his health is excellent.  Watching his journey go in the opposite arc to mine has been profound. I have started to question basic assumptions I thought were facts. Not only do the arguments against eating meat seem academic and weak to me at this point, but meat is also one of the most nutrient-dense foods available, especially offal. I have started incorporating more meat, liver, fish, and eggs into my diet and avoiding grains and legumes, nightshades and dairy (an approach known as AIP).  Many of the “healthy” foods like chia and hemp seeds I have stopped eating and I feel much better. My N=1 experiment is telling me to go ahead, eat the juicy chicken and the skin. I try my damnedest to source the highest quality animals products possible (read: I support local farmers!). And yes, I eat plenty of healthy fats.

There are dozens of arguments both for and against eating meat and each person needs to make his or her own choice. There are healthy and unhealthy ways to eat meat, just as there are for vegan diets.  I’m not interested in any one-size-fits-all approach. I tried plant-based eating myself for over a year. In the end, I was heavier, less healthy, moodier and on my moral high-horse. Not a recipe for success for me, or my relationships. Though I have to admit, feeling better than others felt really good.

 

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A Coconut Lover’s Dream: The Coconut Custard Cloud Cake

March 17, 2019 by Lilah Wise 1 Comment


I did it! ALL I wanted for my birthday this year was to create the perfect paleo version of a fluffy coconut cake. And, people, this one is amazing.

Coconut cake and I have a long history. Bernice Stroud first introduced me to real Southern coconut cake when she would bring them to our family in her signature moss-green cake carrier. The cakes were good enough to sell, five layers or so with sweet 7-Minute Icing. (She also made a killer German Chocolate cake!)

For fifteen years my husband and I lived in the West Village and each birthday all I craved was a huge slice of coconut cake from Magnolia Bakery. I wasn’t particularly fond of their cupcakes, but the coconut cake was moist, dense, and light at the same time.

And coconut, well, it’s like my kryptonite. I keep three or fours cans of coconut milk in the pantry, as well as a few cans in the fridge if I want to make coconut whipped cream (refrigeration keeps the water separate from the ‘cream’). As a dairy-free person, coconut comes in handy all the time for sauces, baking, smoothies, and quick curries. (Coconut yogurt is also amazing!)

Not everyone is so fond of coconut, I realize. While it is profoundly upsetting to me that people may not appreciate this cake, I have included a lemon version (though not tested!) in the Notes. Again, props to paleoglutenfree.com for the amazing grain-free recipe!!!!

May you sleep on a fluffy cloud of coconut custard and merengue!

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Coconut Custard Cloud Cake

Prep 1 hour, 30 mins

Cook 35 mins

Total 2 hours, 5 mins

Author Lilah Wise, Naturally Whole

Yield 1 8 inch layer cake

Here she is! The best coconut cake that is gluten, dairy, and grain-free! This cake has a fair amount of sugar in it, so from a health perspective, it's still a treat. 

This cake has three steps: cake, custard, and icing. The cake and the custard can be made a day ahead of time and kept in the fridge. The icing is best made fresh (and only takes 7 minutes!). 

Make SURE to toast the coconut- this step is crucial for giving the cake that depth of coconut-y flavor! 

Read Notes for a lemon version if coconut isn't your thing. 

I MUST give a shout-out to Paleoglutenfree.com. She is amazing and this cake recipe is based on her lemon-vanilla cake, with a few adjustments. 

This recipe yielded one 9 inch layer and one 8 inch layer. Note that this cake doesn't rise and fluff up as a normal cake would. If you want three layers or a nice sizable layer cake, I would double the recipe (but make sure to adjust baking time!). 

The recipe for the custard makes more than you need, so you will have extra (to eat with a spoon!). 

 

 

Ingredients

TOASTED COCONUT:

  • 2 cups finely shredded coconut

FOR CAKE:

  • 2 cups raw white sweet potato (Japanese sweet potato), minced in a processor (about 2 medium potatoes)
  • 1/2 cup coconut oil, melted
  • 1/2 cup maple syrup
  • 1/2 cup coconut sugar, or cane sugar (I used slightly less)
  • 4 large eggs
  • 3/4 cup cassava flour
  • 1/4 cup coconut flour
  • 1/4 cup coconut milk
  • 2 teaspoons vanilla extract
  • 2 teaspoons baking powder
  • 1 teaspoon sea salt

FOR TOASTED COCONUT CUSTARD:

  • 2 cups full-fat coconut milk
  • 1/2 cup cane sugar
  • 3 T tapioca flour (or arrowroot flour)
  • pinch of salt
  • 1 whole egg
  • 3 egg yolks
  • 1 teaspoon vanilla extract

FOR ICING:

  • 4 egg whites (leftover from making the custard)
  • 1 1/4 cup sugar
  • 1/4 teaspoon cream of tartar
  • pinch of salt
  • 2/3 cup water
  • 1 1/2 teaspoons vanilla extract

Instructions

FOR TOASTED COCONUT:

  1. Preheat oven to 350 degrees F. 
  2. Spread coconut on baking sheet and bake for 10 minutes or until golden. Set aside.

FOR CAKE:

  1. Preheat oven to 350 degrees F. Grease the bottom and sides of two 8 inch cake pans with coconut oil. Place parchment rounds on the bottoms of each pan. 
  2. In a food processor, mince sweet potato. 
  3. In a large bowl, combine sweet potato with all the ingredients. Using a hand mixer, blend ingredients until well incorporated. 
  4. Divide batter between two pans, tapping each pan on the counter to release air bubbles. 
  5. Bake cakes for approximately 25-35 minutes until a toothpick comes out clean and the middle of the cake feels firm and bouncy when touched.
  6. Cool completely before removing from pan. 

FOR CUSTARD:

  1. Pour coconut into a medium saucepan and bring to a simmer over medium heat. Do not let boil.
  2. In a medium bowl, combine sugar, tapioca, egg, egg yolks, salt, and vanilla. Using a whisk or a hand mixer, blend ingredients into well-mixed. 
  3. Using a small ladle, add some hot coconut milk to the egg mixture, whisking well and quickly. This is tempering the eggs. Stirring well after each ladle, adding about half the coconut milk to the egg mixture. 
  4. Pour egg mixture into the coconut milk and whisk continuously over medium-low heat. The mixture should begin to thicken nicely.
  5. Keep whisking. After a few minutes, the mixture should be very thick. Remove from heat. 
  6. Pour mixture into a glass bowl. Place plastic wrap over the surface of the custard and poke holes with a knife to allow it to cool. Place bowl over another bowl filled with ice and place in fridge or freezer to cool down. Custard should be thick. 
  7. When the custard has cooled, mix in 1.5 cups toasted coconut.

FOR ICING:

  1. Combine egg whites, sugar, vanilla, tartar, salt and water in a large bowl big enough to fit over a saucepan of boiling water (or a double-boiler if you have one). 
  2. Using a hand-held mixer or immersion blender, beat egg whites over hot water (make sure bowl does not touch the water in the saucepan) until stiff peaks form and egg whites are glossy. This should take about 7 minutes!
  3. When stiff and glossy, remove from heat and set aside. 

ASSEMBLE CAKE:

  1. Place the bottom cake layer on a cake platter or cake stand. 
  2. Spoon custard onto cake layer and spread thin. Repeat with next layer, spooning custard over cake. 
  3. Ice cake with generous icing. 
  4. Sprinkle top of cake with remaining toasted coconut. 
  5. Serve at room temperature or chilled!

Notes

  • For a lemon variety, substitute fresh lemon juice for coconut milk and add 2 T lemon zest to batter. 
  • Make a lemon curd by adding 2 T lemon juice to custard recipe. (Omit the toasted coconut.)

 

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Filed Under: recipe Tagged With: birthday cake, coconut recipe, dairy-free, dessert, gluten-free, grain-free, healthy dessert, paleo, recipe

Easy Curry Lime Sheet Pan Chicken

March 5, 2019 by Lilah Wise Leave a Comment

I have a small problem when ordering groceries online. Don’t ask how many times I have ordered bags of carrots thinking I am ordering single carrots. It’s disturbing!

I had no time, a stressful day and too many carrots.

I threw some spices into a bowl with some chicken, threw carrots and onions on a sheet pan and YUM!
Is there anything better than roasted carrots!?

This is such an easy weeknight dinner. Make extra to have leftovers for the week!

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Easy Sheet Pan Curry Chicken

This is an easy weeknight sheet pan chicken. Or meal prep chicken and veggies for the week!

 

Ingredients

  • 6 boneless, skinless chicken breasts
  • 1T + 1 tsp curry powder
  • 3 garlic cloves
  • 1 tsp fresh grated ginger
  • 4 T extra virgin olive oil, divided
  • Juice of 1 lime
  • 3 tsp sea salt, divided
  • fresh cracked pepper
  • 8 carrots, peeled and cut lengthwise in half and in chunks
  • 1 onion, cut into slivers
  • ghee, for serving (optional)

Instructions

  1. Preheat oven to 425 degrees.
  2. Mix curry powder, ginger, garlic, lime juice, 2 T olive oil, 1.5 tsp salt and pepper in a large bowl. 
  3. Add chicken, toss to coat well and set aside. 
  4. Place carrots and onions on a parchment-lined sheet pan. Add remaining 2 T olive oil, 1 tsp salt and cracked pepper.  Toss to coat and place in oven. 
  5. Roast vegetable for 10 minutes. Add chicken breasts to the pan on top of the carrots and place back in the oven. 
  6. Roast chicken for 25 mins or until it is 140 in the thickest part of the breast. 
  7. Let chicken rest for 10 minutes. Serve chicken with any pan juices, roasted veggies and a drizzle of ghee if desired.

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The Battle of the Chickens: Titan Games edition

February 16, 2019 by Lilah Wise Leave a Comment

Hello after a long break! Here we are in the middle of winter in NYC. Thankfully next week we are headed out of town to a warm destination and I cannot wait.

The winter blahs are upon us, for sure. It’s been mostly cold, wet and grey in the city, without much snow. Boo.

I always crave hearty, warm dishes and nothing says comfort like a roast chicken.

The key here is to find the best quality chicken you can. We get ours from our favorite butcher, and always try and get pastured chickens. It’s important from a few different standpoints. It’s better tasting. I can’t tell you how many guests we have had for dinner that claim it’s the best chicken ever. But starting with a good quality bird makes all the difference.

Pastured chickens are better for the earth, as the chickens are an integral part of a healthy regenerative farm. Pastured chickens eat and roam and forage on the pastures, which also contributes to those beautiful bright orange egg yolks they produce. Good healthy manure = good healthy bugs = good healthy chickens. Plus, supporting local farmers takes money away from Big Ag chicken producers. Put your money toward farmers, not companies!

Pastured chicken is also better nutritionally. Pastured chicken has less saturated fat and overall fat than conventional chickens, more Vitamin A and a higher amount of Omega-3 fatty acids. Conventional chicken can have a much higher amount of Omega 6 fatty acids, which in excess leads to inflammation and poor health outcomes. (All those processed foods and processed vegetable oils? Also very high in Omega 6.)

The chicken skin has lots of healthy Vitamin A (so does the liver!), so make sure to EAT THE SKIN. Both of these recipes produce delicious skin.

We’ve been watching the Titan Games with the Rock. My kids love watching the amazing competitors and then looking at me and Jeff and telling us we are in horrible shape and need to work out more. I love parenting!

I had two lovely pastured chickens the other day and decided to do my own battle. Instant Pot Chicken vs. Oven Roasted Chicken. Prepared exactly the same, which chicken would come out juicier and tastier? Read on to find out!

The basic roast chicken recipe I follow most often is this one because it’s so simple and if you have a good bird you don’t need a long of extra distractions.

I decided to make a spice rub this time. You can use this one or make up your own! Be creative!

Greek: garlic, oregano, lemon zest.
Tex Mex: chipotle, chili, cumin, coriander.
Indian: curry powder, cumin, coriander.
Italian: italian seasoning, garlic, lemon.

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Best Roast Chicken (Oven or Instant Pot)

Prep 2 hours, 10 mins

Cook 45 mins

Inactive 20 mins

Total 3 hours, 15 mins

Author Lilah Wise, Naturally Whole

Yield 6 servings

The key to the roast chicken here is to let it come to room temperature before cooking and make sure it's super dry. I let sit out for a couple hours and then wrap it in paper towels. This is what produces incredibly crispy skin. And do not salt the bird until just before you put it in the oven. (This doesn't matter as much when it comes to the Instant Pot.)

I have also written about this before, but most chicken recipes say the bird should be 165  when it comes out but in my STRONG opinion, this is a disaster. Take it out when it's 150 and let it rest for 15 minutes. 

 

Ingredients

  • 1 3-4 lb roasting chicken (pastured and organic if possible)
  • 1 T or more flaky sea salt
  • fresh black pepper 
  • 1 T avocado oil (for Instant Pot version)
  • 1/2 cup chicken broth (for Instant Pot version)

For the rub

  • 1 T brown sugar
  • 1 T smoked paprika
  • 1/2 T sweet paprika
  • 1 T chili powder
  • 1/2 T garlic powder
  • 1 lemon, cut in half
  • 3-4 sprigs fresh thyme

Prep Chicken

Chicken should be room temp or have been out of the fridge for 2+ hours.

  1. Preheat oven to 425 degrees. Put oven rack in the lower position. 
  2. Rinse chicken, wrap chicken in paper towels and dry thoroughly inside and out. 
  3. Make spice blend by combining paprikas, chili powder, garlic powder in a small bowl. 
  4. Put cut lemon halves inside chicken cavity with thyme sprigs. 
  5. Rub spice blend all over chicken.

FOR ROAST CHICKEN

  1. Put chicken on a parchment-lined baking sheet.
  2. Sprinkle generously with salt, like a nice rain of salt. Grind fresh pepper on the chicken and immediately throw that chicken in the hot oven! 
  3. Cook for 30-40 mins until an instant thermometer reads 150 degrees in the thickest part of the thigh. 
  4. Set chicken aside for 15 minutes before carving. Serve with melted ghee/butter and good dijon mustard (a la Thomas Keller).

FOR INSTANT POT

  1. Turn IP on to Saute mode. Add avocado oil to the pot.
  2. Generously salt and pepper chicken.
  3. Add whole chicken, skin side down, to the Instant Pot. Cook for 5 minutes. Using large tongs or a wooden spoon, turn chicken breast-side up. Add chicken stock. 
  4. Turn instant pot to HIGH PRESSURE mode, close and lock lid. Cook for 25 minutes. 
  5. Let depressurize naturally for 8 minutes and then manually vent. 
  6. Remove chicken and let rest for 15 minutes. 
  7. Remove juices from pot and serve with chicken.

Courses Main

Cuisine Paleo, Healthy

SO… now for the winner! Well it’s hard, but we both felt that the original roast chicken recipe won. It had a firmer bite, with delicious crispy skin and the flavor of the actual chicken really came through. It does require a somewhat longer cook time, but not by much.

The Instant Pot recipe was more like a rotisserie chicken, still delicious and comforting, especially with the pan juices. This would make a great chicken soup, like this AIP version. Or, if you need shredded chicken for tacos, enchiladas, chicken salad or a casserole, this is a go-to recipe. It’s semi-quick for a weeknight dinner if you have an hour.

So there you have it! The Titan Games of Chicken. Enjoy and happy cooking!

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Filed Under: recipe Tagged With: gluten-free, healthy recipe, instant pot, main dishes, paleo

Ginger Curried Root Vegetable Soup

February 1, 2019 by Lilah Wise Leave a Comment

This recipe was thrown together rather quickly with veggies I had received in my first box from Misfits Market. Yum! The beautiful squashes and carrots were so flavorful.
I threw them in the instant pot, gave them a blend, and bam. A whole batch of warming, spiced soup that will nourish me during this frigid week!

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Ginger Curried Winter Vegetable Soup

This vegan and gluten-free recipe was made in the Instant Pot so took less than an hour from start to finish. 

If you don't have an Instant Pot, get one. I'm just kidding. (Well, sort of.)

This soup will take more time on the stove top but will be just as delicious. 

The ginger makes this soup have a nice mellow kick at the end. Leave out if you don't like ginger. The curry is very mellow, so feel free to add more. 

This soup is hearty, warming, and perfect for a cold afternoon or for dinner. Serve with a hearty salad of endive, arugula, pears, walnuts, and prosciutto for a yummy meal.

So put on your favorite podcast and get to choppin'!

Ingredients

  • 1 T grass-fed ghee or coconut oil
  • 1 onion, chopped
  • 1 apple, chopped
  • 5 stalks celery, chopped
  • 2-3 cloves garlic, rough chopped
  • 1 thumb-size piece fresh ginger, peeled and chopped
  • 6 carrots, peeled and chopped (or sub parsnips)
  • 2 small butternut squashes, peeled, seeded and chopped
  • 4 cups organic vegetable or chicken broth
  • 1/2 can coconut milk 
  • 1 T apple cider vinegar
  • 1 T curry powder
  • 1 tsp cinnamon
  • 1 tsp. tumeric
  • 1 tsp sea salt 
  • pepper to taste
  1. Set Instant Pot to saute function*. Add ghee to the pot and add onion, apple, celery, garlic, ginger and spices to the pot.  Saute, stirring occasionally, for 5 minutes or until softened. 
  2. Add carrots, squash, broth, coconut milk, vinegar and salt and pepper.  (Make sure not to go over the fill line.) 
  3. Set Instant Pot to high-pressure cook and set timer for 4 minutes. When cooking is done, quick release steam. 
  4. Transfer soup to a blender in batches and blend until smooth, or use a stick blender in the instant pot for a one-pot soup!
  5. Taste for seasoning and serve. 

*If not using Instant pot, follow same directions, but instead of pressure cooking, add broth to cover vegetables and simmer, stirring occasionally, for 30-40 minutes until vegetable are soft. Then go to step 4.

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Filed Under: recipe, Uncategorized Tagged With: gluten-free, healthy recipe, instant pot, recipes, soup, vegan, vegetarian

3 Bean Sweet Potato Chili

January 11, 2019 by Lilah Wise Leave a Comment

I was craving something hearty and warm, part chili, part chowder. I threw together ingredients I had on hand in the pantry and voila! A delicious, filling and nutrient-packed bowl of goodness! With 20 mins of prep, you can throw this together and let it simmer away until you are ready to serve. 

I used Japanese sweet potatoes because they add a really nice starchy texture and aren’t too sweet. As a bonus, my kids think they are white potatoes.

Print

3 Bean Sweet Potato Chili

Prep 20 mins

Cook 35 mins

Total 55 mins

Author Lilah Wise, Naturally Whole

Yield 10 servings

This chili is warm, hearty and full of health benefits from fiber, plant protein and spices. Feel free to adjust the seasoning and spices to your liking. It's best the next day but everyone who has eaten this has raved and wanted seconds. Yes, even the kids!

I serve my chili on a bed of baby spinach with some sliced avocado. But feel free to serve with warmed tortillas, brown or cauiflower rice or quinoa. 

Happy cooking!

Ingredients

  • 1 medium onion, finely chopped
  • 3 stalks organic celery, chopped
  • 2 red or yellow bell peppers, chopped
  • 3 garlic cloves, chopped
  • 2 medium white or regular sweet potatoes, peeled and chopped
  • 2 small zucchini, chopped
  • 2 tsp. salt
  • 3 T or more chili powder
  • 2 T ground cumin
  • 1 T dried oregano
  • 1 T sweet paprika
  • 2 tsp. ground cinnamon
  • ground pepper to taste
  • 2 14.5 oz cans chopped tomatoes with juice
  • 3 cans mixed beans (I used black beans, chickpeas, and kidney beans), rinsed and drained
  • 2 cups vegetable broth
  • baby spinach, for serving (optional)
  • avocado, for serving (optional)
  1. In a large pot, saute onion, garlic, celery, peppers, zucchini. I used a bit of broth while sauteeing but you can use a little olive oil too. Add salt and ground pepper and saute until softer and getting translucent. 
  2. Add spices to pot and stir for 1 minute. 
  3. Add sweet potatoes, beans, tomatoes, broth and bring to a simmer. 
  4. Simmer for 30 minutes until potatoes are soft but not mushy. Taste for seasoning and add more chili powder or spices, salt and pepper. 

Courses Main Course

Cuisine Healthy, Plant-based

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Filed Under: recipe Tagged With: cold weather cooking, dairy-free, easy health, eating well, gluten-free, healthy recipe, main dishes, plant-based, recipes, vegan, vegetarian, wellness

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About Me

Hi! I'm Lilah. I'm an Integrative Nutrition Health Coach and a foodie. My passion is helping people get well and healthy using whole foods, self-awareness and some easy tricks and tips.

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