Stress-Adapt Paleo Granola

Author: Lily Mazzarella

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STRESS-ADAPT PALEO GRANOLA
Course Breakfast, Snack
Cuisine American
Servings
Ingredients
Optional:
Course Breakfast, Snack
Cuisine American
Servings
Ingredients
Optional:
Instructions
  1. Preheat oven on “warm” setting.
  2. In a food processor, roughly chop the nuts (you can also use sliced almonds).
  3. Combine shredded coconut, chopped nuts, seeds, Stress-Adapt powder and optional ingredients (if using).
  4. Gently heat the coconut oil, turn off the heat, and whisk in the raw honey and vanilla. While the liquid is warm and runny, pour over nut/seed/coconut combination and whisk/toss thoroughly (this can take a little while!).
  5. Spread out over 1-2 baking sheets and “dry” in the oven for 20-30 minutes. Note: it will smell divine while it's in the oven.
  6. Allow to cool, add optional cacao nibs and dried fruit, if using, and store in an airtight jar in a cool, dry place. *Tip: Double the nut/seed portion of this recipe and set aside for use in the Savory Herb Snack Mix
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Sunburns: Our Skin’s Natural Inflammatory Response To Overexposure

Author: Lily Mazzarella

What is a sunburn, really?  

When our skin is overexposed to sun, UV radiation causes damage to our skin cells’ DNA—and therefore, the loss of the cells’ all-important ability to self-repair.  In the short term, our skin responds to overexposure by releasing chemical and cellular mediators of inflammation—what we see and feel as the red, hot, swollen (and sometimes blistering) misery of sunburn.   

In the long run, repeated sun damage means loss of elasticity, changes in texture and pigmentation, and increased risk of skin cancer.  Some dermatologists say that even a “pinkening” of lighter skin tones signals burn—or “minimal erythemal dose”—that is, the least of amount of sun it takes to turn a lighter skin red.  Darker skin, while somewhat better protected from UV radiation by higher levels of melanin in the cells, can also burn and suffer effects of long term sun damage, especially as climate change has intensified our solar UV rays.  

Plants to the rescue

In addition to wearing a clean, mineral-based sunscreen, a diet rich in FLAVONOIDS will help your body be more prepared to handle the sun’s rays.  Amazingly, flavonoids, aka pigments found throughout plant kingdom in flowers, leaves and fruits, help protect plants themselves against mutagenic effects of UV radiation.  Think about it: while plants love sunshine (and make their food from it), even for them there can be too much of a good thing. And, plants can’t get up and move into the shade on a baking summer day!  They need some way to protect themselves from cellular damage, and flavonoids do just that.

When we eat these richly pigmented plants, research shows that they confer these benefits to us—providing something like an internal sunscreen.  Think: green tea, cacao, cherries, kale, grape skins/seeds, and blueberries. And if our skin has been overexposed, these multi-tasking plant compounds help us out by stabilizing collagen and cooling oxidative damage.  Our Summer Inflammation Soother Kit & Guide is full of information and delicious recipes aimed at ramping up flavonoid intake and reducing inflammation. 

Isn’t some sun healthy?  

Yes!!  We’re big fans of the physical and mental benefits of sun exposure.  Moderate sun exposure can actually help improve some skin conditions, such as psoriasis, eczema, and staph.  And, it is one of the most reliable ways to get the kind of vitamin D our body can use best, which is critical for endocrine, musculoskeletal and immune health.  

We all have different sun tolerance, and sometimes we find ourselves overexposed…..even with the best of intentions and a proper diet. In those cases, after sun serums like Urb Apothecary’s Sun Worshiper can help skin rejuvenate from oxidative damage, and a batch of turmeric pops can help soothe active redness.   

 

The Cherry Connector

Author: Lily Mazzarella

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THE CHERRY CONNECTOR
Cuisine American
Servings
Ingredients
Cuisine American
Servings
Ingredients
Instructions
  1. Combine all ingredients in a blender and process at high speed until thick and creamy.
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Just The Greens Smoothie

Author: Lily Mazzarella

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JUST THE GREENS SMOOTHIE
Course Smoothie
Servings
Ingredients
Course Smoothie
Servings
Ingredients
Instructions
  1. Place all the ingredients in a Vitamix or high speed blender and blend until smooth. Usually this smoothie gets pretty aerated/frothy, so I fill a mason jar to the lid and allow to rest at least 1/2 hour before consuming. I always double this recipe, which gives me 1 jar for tomorrow. I squeeze lime juice over the top of the jar to be consumed next day and store it in the coldest part of the fridge. The lime juice prevents oxidation and keeps it beautifully fresh and green!
Recipe Notes

If you’re using this instead of green soup mid-day, make sure to add a serving of protein powder to it, or consume with some high-quality lean protein!

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Cacoa Mint Smoothie

Author: Lily Mazzarella

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CACAO MINT SMOOTHIE
Instructions
  1. Place all ingredients EXCEPT cacao nibs in a blender and process at high speed until thick, creamy and smooth. Add the nibs and spin the blender a few times to disperse them throughout the mint smoothie. If your smoothie isn’t peppermint-y enough for you, you can add 1-3 drops of organic peppermint oil (my trusted brands are Simplers, Floracopeaia, Snow Lotus) and re-blend.
Recipe Notes

If you have reflux, skip this smoothie as both peppermint and chocolate can be triggers. *Note: this smoothie is best when it’s had a chance to sit—the flavors meld beautifully!

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Quinoa-White Bean Veggie Burgers

Author: Lily Mazzarella

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QUINOA-WHITE BEAN VEGGIE BURGERS
Servings
Ingredients
Servings
Ingredients
Instructions
  1. Combine all ingredients in a large bowl, and mix thoroughly (I use my hands). Add a little water if you need to moisten the mixture. It should be a workable, thick “dough” that sticks together.
  2. Divide into 6 patties and refrigerate for at least 1 hour (overnight works well, too).
  3. In a heavy sauté pan, heat coconut oil and cook patties in batches, about 12 minutes on each side, until golden brown.
Note:
  1. These can also be brushed with olive or coconut oil and cooked in a 450F oven for about 25-30 minutes.
Recipe Notes

Serve in a lettuce wrap with Ranch-ish Dressing

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Pretty-On-The-Inside Pea Shoot And Mint-Basil Summer Rolls

Author: Lily Mazzarella

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PRETTY-ON-THE-INSIDE PEA SHOOT AND MINT-BASIL SUMMER ROLLS
Servings
Ingredients
Servings
Ingredients
Instructions
  1. Fill a large bowl with hot water and dip a rice paper wrapper into it, swirling until softened, but with a little bit of backbone.
  2. Spread out the dipped wrapper on a flat, smooth surface (I use a large dinner plate), and fill the center of with 1/2 of the avocado, greens, and herbs. Place a dollop of sauce in each and spread over ingredients. Swaddle the wrapper around the veggies—the rice paper will stick to itself—and voila: summer rolls!
Recipe Notes

Optional umami: coconut aminos, wheat-free organic tamari (if you’re sure you are soy tolerant), fish sauce, Easy Peasy Thai Sauce for dipping

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Grilled Romaine

Author: Lily Mazzarella

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GRILLED ROMAINE
Servings
Ingredients
Servings
Ingredients
Instructions
  1. Combine oil, vinegar and salt and pepper in a small jar and shake vigorously to combine. Brush dressing over the romaine hearts, making sure to get it in the crevices.
  2. 3 minutes on each side, depending upon the heat of your fire. I have a gas grill, and I cook these on a well heated grate (preheat high, turn down to medium) for about 2-3 minutes each side.
Recipe Notes

Other lesser known, but delicious, grillables to add to the mix:
Fennel: slice a medium-large fennel bulb into 1⁄2 disks. Marinate with dressing and grill for at least 5 minutes on each side. The longer you grill it, the sweeter it gets.

Radicchio: peel apart 1 head of radichhio and coat with dressing. Grill for just a tad longer than you do the romaine.

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Savory Herb Snack Mix

Author: Lily Mazzarella

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SAVORY HERB SNACK MIX
Servings
Ingredients
Servings
Ingredients
Instructions
  1. Preheat oven on “warm” setting.
  2. In a food processor, roughly chop the nuts (you can also use sliced almonds).
  3. In a large bowl, thoroughly combine chopped nuts, seeds, herbs/spices, and nutritional yeast.
  4. In a small jar, combine oil and apple cider vinegar and shake well until blended. Pour over nut-seed combination and toss until thoroughly and evenly coated.
  5. Spread out over 1-2 baking sheets and “dry” in the warm oven for 20-30 minutes. Allow to cool, and store in an airtight jar in a cool, dry place.
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Chicken larb

Author: Lily Mazzarella

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CHICKEN LARB
Instructions
  1. In a small bowl, combine lime juice, 1⁄2 the lime zest, coconut aminos, and fish sauce and set aside.
  2. In a large sauté pan, melt 1 tbsp coconut oil. Add shallot, ginger, chili (if using), and lemongrass. Sauté until shallot is translucent and the whole mixture is fragrant.
  3. Add the chicken, and with a spatula, break up the meat and mix with the shallot. When the meat is mostly cooked, add the lime juice mixture and stir to combine thoroughly with the chicken.
  4. Add the chopped cilantro and the rest of the lime zest, and turn off the heat. Stir to combine, and allow to sit for 15 minutes to let flavors meld. Adjust flavors by adding more coconut aminos or fish sauce, or a dash of sesame oil.
  5. Spoon larb into lettuce leaves and enjoy!
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