Paleo (Whole30)

Homemade Marshmallows

With kids at home and the warm weather we’ve had in Ohio the last few weekends, it certainly feels like summer is here. We spent the day yesterday being outside. Hubby doing yard work and me playing with the kids. I did help clean up our outdoor furniture a bit, so I have somewhere to sit until we can budget for a new outdoor dining set. 🙂

We had some brush we needed to trim back in our yard and we attempted to burn it, well it didn’t work out so well, but we got enough of a fire going to have some S’mores! We also love these on apples. Just bake some apples with cinnamon and a little butter until tender, then put these on top for a healthy dessert. They were also a treat in my latte this morning.

I hope you all are staying home and staying healthy. Hopefully the warm weather sticks around and we can just have a really long summer with extra snuggle time, while we pray for those that are on the front lines.

Dr. Hartzler

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Homemade Marshmallows
Looking for a way to make S'mores or have some tasty marshmallows without corn syrup or refined sugar. Here is a great recipe. It was originally posted on a website called TGIpaleo.com but that site is no longer up. So I am posting here so everyone can still enjoy.
Course Dessert
Cuisine Paleo (Whole30)
Servings
Ingredients
Course Dessert
Cuisine Paleo (Whole30)
Servings
Ingredients
Instructions
  1. Pull out your stand mixer. I only use mine a few times per year but this is one of my recipes that it's super helpful! If that’s not an option, get a partner who is willing to hold an electric mixer while you pour the boiling honey into the gelatin. (Dustin has done this before when we've made this at his parents for our thanksgiving baked apples!)
  2. Place the gelatin in the bottom of a large mixing bowl. Pour 1/2 c water on top and whisk (with mixer) to combine, then set aside. Pour the honey and remaining 1/2 c water in a small saucepan over medium heat. Bring to a rolling boil, stirring to make sure it doesn’t burn or boil over.
  3. Turn on your mixer to medium-high in the bowl with the gelatin. SLOWLY pour a steady stream of hot honey, making sure the stream of liquid hits the side of the bowl first so it doesn’t curdle the gelatin. Keep pouring slowly until all everything is combined. Then leave the mixer on for 15 minutes. Yes 15 whole minutes. Add the vanilla about 2 minutes before it’s done.
  4. Grease a 9×13 inch pan with coconut oil or any other healthy oil. When the marshmallow cream is whipped to perfection, spread it into the pan. Refrigerate for at least 4 hours or overnight. Then cut into squares and use for all your marshmallow-y needs. Note: they still work great in S'mores if you do the aluminum foil packets and place by the fire, otherwise roasting them they will melt quickly so just be cautious and be ready with those graham crackers!
Recipe Notes

A couple options for grass-fed gelatin sources (thanks in advance for using my affiliate links!) 

Great Lakes Gelatin

Vital Proteins Beef Gelatin

For Graham Crackers,Pamela's Gluten Free have been the best we've tried. You can get them on Amazon or Thrive Market.

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Chocolate Zucchini Muffins

Summer will be officially here this week. It seems like Ohio forgets how summer is supposed to be. 🙂 Last year on Father’s Day it was 95+ degrees and this year we walked into church and it was 68. Not totally complaining, but the forecast this week does look a bit gloomy and we are ready for the pool at Grandma and Grandpa’s next weekend! This week my friend Katie Mathews is sharing a delicious muffin recipe here on the blog. Katie and I met at a local photography class this summer. She is so sweet and you must follow her on Instagram @FarelyRooted, her food is amazing, beautiful, and healthy! Enjoy Katie’s post below and have a blessed Father’s day to all the Dad’s out there!

Dr. Hartzler

Summer, we love ya. You’re the most blessed season for wholesome foodies. The farmer’s markets are up and running and bursting with the most beautiful produce we see all year in the Midwest. Bravo, farmers of our communities. You fill our market bags with farm fresh berries, vibrant leafy greens, homemade baked goods, and zucchini the size of our faces. Your work is something to celebrate.

In all my farmer’s market excitement, I always seem to buy so much more face-sized zucchini than a small family can consume in a few days time, so after feasting on said gigantic zucchini for three days, in the form of raw, roasted, zoodles, and more, I still have zucchini to spare and have no desire to put it to waste. Coincidentally, my love for chocolate has not changed at all despite the change of the seasons. 

Enter these delightful GLUTEN AND GRAIN FREE CHOCOLATE TAHINI ZUCCHINI MUFFINS, packed with chocolate and veggies because didn’t you know that they always belonged together? 

Enjoy! ~Katie

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Chocolate Zucchini Muffins
They are soft and sweet and nutrient dense and you’ll feel great about eating them any time of the day. Enjoy them warm with a glass of cold almond milk or a spoonful of peanut butter (my personal favorite), and the satisfaction of knowing that your overspending, for once, has turned out for the best, because chocolate muffins are life, am I right?
Prep Time 15 minutes
Cook Time 25 minutes
Servings
Ingredients
WET INGREDIENTS
DRY INGREDIENTS
OTHER INGREDIENTS
Prep Time 15 minutes
Cook Time 25 minutes
Servings
Ingredients
WET INGREDIENTS
DRY INGREDIENTS
OTHER INGREDIENTS
Instructions
  1. Preheat oven to 350 and grease muffin tin.
  2. Combine wet ingredients in a medium bowl.
  3. Combine dry ingredients in a small bowl.
  4. Add dry to wet ingredients and mix until combined.
  5. Fold in zucchini and 2/3 cup chocolate chips.
  6. Fill muffin tin cups with batter about 3/4 of the way up and top with remaining chocolate chips.
  7. Bake for 20-25 minutes until set (mine were done in 22).
  8. Enjoy immediately while the chocolate is gooey or re-heat in the oven for 5 minutes.
Recipe Notes

Life hack: instead of using all your muscles grating zucchini on your own, chop it and pop it in a food processor for 10 seconds and it will magically grate on its own. After shredding, (very important squeeze out most of the water in a bunch of paper towels so the muffs aren’t too wet).

For those Low-Carb and Keto folks out there:

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Superfood Smoothie

Happy Labor Day!  Did you know Labor Day was founded by Senator James Kyle who was from Cedarville, Ohio? #Randomfact of your weekend! But because of that the village celebrates with Cedarfest every year. So many other fun festivals will be happening in our area in the next few weeks as well. We are super bummed we are going to miss the weekend with the annual Greek festival and Popcorn festival!

At this point school is full swing for families across the country.  Our daughter is back to her Spanish Immersion preschool which she loves.  I can’t believe how well she understands Spanish from being there the last 2 years. She is starting to speak more as well.  This smoothie recipe is inspired by me trying to find a way for me and my kids to get another dose of veggies in the day. I don’t necessarily think it’s a great idea to “hide” veggies, but you know as parents we do what we have to do when they start getting picky! But my kids watch me make it and I tell them everything I’m putting in.  Now when they are playing kitchen they even bring us cups with lettuce in them saying it’s our smoothies!


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Superfood Smoothie

Really you probably don't need to measure, but I know there are people out there that want measurements! So here you go. I seriously have been loving adding frozen riced cauliflower to smoothies. There is zero cauliflower taste and all the nutrition!

Prep Time 5

Servings


Ingredients

Prep Time 5

Servings


Ingredients


Instructions
  1. The directions are pretty easy, just throw it in a blender and press go! I had to remove the lid and stir a few times. You can always add more liquid if needed!

  2. You can use fresh greens, but steamed unlocks the nutrients better!


Recipe Notes
  • You can steam your greens, let them dry, and then store them in the freezer for your next smoothie! Or just save in the fridge for the next few days.
  • Any protein powder would be fine, I prefer the simple collagen peptides for the kiddos, great for supporting gut health, You can find them at www.PharmToTable.Life/VitalProteins
  • For a chocolate or vanilla kick, add Primal Kitchen's Collagen Fuel. The best deal on this is on Thrive Market. My husband loves the chocolate and I love the Vanilla. Bonus if you get the Vanilla, you can then also make my low-carb waffles.


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White Sweet Potato Turkey Soup

If you have followed me for any bit of time, you may have seen this recipe posted on my Facebook page from the Castaway Kitchen. Her Sweet Potato White Turkey Chili has been a fan favorite in this house for awhile now. However since I don’t tolerate FODMAPs (ie leeks in this recipe) very well I decided to post my low-fodmap version.

I know it’s 90+ degrees across most of the USA, but my kids love this soup no matter the temperature outside. So here’s to cooler weather and yummy soup!

Dr. Hartzler

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White Sweet Potato Turkey Soup
This soup is amazing any time of year. It's super forgiving if you want to change up some of the ingredients. I've done 1/2 turnips before to decrease carbs and even thrown in some zucchini recently to give some more nutrients to the kiddos! It turned slightly green but tasted just as good. My kids eat this up like I haven't fed them in days. I hope it becomes a staple in your house too.
Course Soup
Prep Time 10
Cook Time 30
Servings
Ingredients
Potato Base
Turkey
Toppings
Course Soup
Prep Time 10
Cook Time 30
Servings
Ingredients
Potato Base
Turkey
Toppings
Instructions
  1. First begin by peeling your sweet potatoes. (On the Castaway Kitchen Blog she has you save the peels to fry which you can, but I typically don't have time.)
  2. Heat pressure cooker on sauté mode. Cut your bacon into 1/4 inch pieces. Add it to the pot and cook until crispy.
  3. Cut your sweet potatoes into large cubes.
  4. Once your bacon is crispy remove it from the pot.
  5. Add in the sweet potato and sauté for a few minutes in the bacon grease. Depending on how much fat was on the bacon you can pour off some of this if you would like.
  6. Add in the broth, salt, white pepper, nutmeg, and cinnamon. Cancel saute function. Close the lid. Set to PRESSURE COOK: steam mode.
  7. You can wait until the pressure cooker is done and saute the turkey in the pressure cooker to have only 1 pot to clean up, but I'm normally short on time so I cook the turkey separately on the stove top. To do this, place your ground turkey in a skillet or pan with salt, mustard, and cook until done and set aside.
  8. When the pressure cooker is done, release the pressure manually to speed up the process. Then transfer all of the contents to a blender, carefully. Blend the potato mix until smooth. Add in more broth as desired. Place the insert back in the pot an heat on saute mode. (can cook turkey here if you haven't already)
  9. Pour your soup base into the pressure cooker and bring to a simmer with the turkey, this won't take but a minute or two. Stir in MOST of the bacon, save some for topping. I also top with chives. This will make a lot, about 5-6 bowls, which is about 8-10 cups.
Recipe Notes
  1. I leave out the white pepper often for the kids because it has a bit of a kick, but it's pretty amazing with it!
  2. The White Sweet Potatoes (Japanese yams) are fodmap foods too in nature, but generally a regular serving of something like this isn't a huge trigger for most, especially when swapping chives instead of leaks, and garlic-infused oil in place of regular garlic. If you don't need to be low-fodmap, throw in all the garlic you would like. You could sauté it with the bacon at the beginning!
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Tuna Butternut Squash Casserole (Whole30, Paleo)

Growing up I loved tuna, my dad hated the smell, so at home I could only eat it when he was out of town. That did happen to be a lot. Back in elementary school I also packed it in my lunch and had to ask the principal to open my can. Pouches didn’t exist yet, and the pull tab cans were hard for a 5th grader; I did feel bad when he spilled it on himself a couple of times.

At home I often paired tuna with the famous Kraft Mac and Cheese, so this recipe is inspired by that creamy comfort food taste except this one has no grains, no dairy, and is loaded with healthy fats and veggies. The possibilities are endless with this dish, it could easily be made with shredded chicken too. I’ve also made it before with cheese, so if dairy is ok for you go for it! If you do add a creamy cheese, you can probably decrease the mayo to 1/2 cup. The healthy mayo used in this recipe is from Thrive Market and is the Primal Kitchen brand which is Whole 30 approved. I also got the Plantain Chips and Safe Catch tuna there. Use one of the links above and get 20% off your first 3 orders. You also get a free 30 day trial.

This month 10% generated from affiliate links will be going to the ministry She Has a Name out of Columbus, Ohio. Human trafficking is unfortunately growing all around us. I’ve had family and friends personally observe it recently. I’m thankful for organizations like this that are shedding light on darkness and helping to redeem those that have suffered in these horrific situations.

Enjoy this recipe, stay well and warm this winter.

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Tuna Butternut Squash Casserole (Whole30, Paleo)
If you are longing for a tuna noodle casserole but have given up grains or dairy, or you just want to make a healthier choice, this is the recipe for you! It's creamy and delightful. Feel free to adapt and throw in any veggies you would like. Artichokes, peas would be great here as well as any other veggies you can think of.
Prep Time 5
Cook Time 40
Servings
Ingredients
Prep Time 5
Cook Time 40
Servings
Ingredients
Instructions
  1. Preheat the oven to 400°. In a large bowl, toss the butternut squash with 1 tablespoon of the olive oil. Season with salt and pepper. Spread the squash on a baking sheet in a single layer and roast for about 25 minutes, until tender, tossing once halfway through.
  2. Meanwhile, in a medium skillet, add 5 slices of bacon diced. I typically use kitchen scissors and just cut the slices into pieces as I'm adding them to the pan to avoid getting a cutting board dirty. Cook until bacon pieces are crispy, then remove bacon with slotted spoon. In the bacon drippings, add the spinach, onions, and garlic. Cook over moderate heat, stirring, until tender.
  3. In a separate bowl mix tuna, mayo, mustard. After the squash is done and the spinach, onions, and garlic are tender and fragrant. Mix everything in with the tuna mix. Then place in a round or square casserole dish, top with crushed plantain chips (leave out for Whole 30), and bake at 350 for 15 minutes.
Recipe Notes

Spice it up with some crushed red pepper if you like spicy or even some curry powder would be yummy. 🙂 If you are ok with dairy you can add parmesan cheese to the top as well.

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Sweet Potato and Broccoli Breakfast Hash

Today’s post is a guest post by Laurel Miller of Hickory Creek Lane.  Make sure to check out her site. Laurel is a good friend from college. Together with our husbands we were on the University’s Residence Life Staff and started our marriages eating in the school cafeteria. 🙂  Since then we’ve both learned a lot about nourishing food! This is the first recipe post on the site, but don’t worry there are more to come. Any kind of hash has been on our menu a lot this month with all the yummy summer veggies, I hope you enjoy!

Dr. Hartzler

 

I’m so happy to be writing this guest post for Pharm to Table. Dr. Hartzler provides great information that our family has already adopted into our lives. Both my toddler and my 3 month old are now taking a high quality probiotic thanks to the evidenced-based article she recently posted on this topic. It’s nice to have a reliable resource for functional medicine at our fingertips.

As she has alluded throughout her site, perhaps one of the greatest ways we can impact our wellness is through our diet. I grew up in the fat-free, highly processed era of the ’90s and it wasn’t until the last few years that I have made steps to transform the way our family eats as the diet recommendations of the past seem to be doing more harm than good. I never realized how much of a role the food we eat plays on how we feel. It turns out that consuming the right foods can make us feel fabulous!

Because I’m a former cereal lover (always paired with skim milk and a tall glass of orange juice), breakfast can sometimes be a challenging meal for me to choose the best option. I’m a firm believer that food should not only nourish us, it should also be delicious. Luckily, I discovered a new love of sweet potato hash paired with fresh eggs. I developed this particular recipe to hopefully share inspiration for a breakfast that will provide the power to get through the day while keeping blood sugars stable.

This sweet potato and broccoli hash is gluten-free, dairy-free, and is highly customizable. If broccoli isn’t preferred, it can easily be swapped out for other seasonal vegetables like zucchini, bell peppers, or eggplant. The hash can conveniently be made ahead of time and the eggs can instead be added just before serving, or omitted entirely depending on preference. I made this particular recipe on Sunday morning for our family and then enjoyed the leftovers during the week. It was tasty and it helped set a good foundation for getting myself through the workday and wrangling two young children.

If you are looking for new meal ideas to start your mornings on the bright side, I suggest you give this sweet potato and broccoli hash a try. I hope you can enjoy it as much as our family did.

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Sweet Potato and Broccoli Breakfast Hash
This sweet potato hash is a nourishing and hearty dish that is great for any meal of the day. It is highly customizable and can be made ahead of time by simply making the hash and waiting to add the eggs.  Author: Laurel Miller of Hickory Creek Lane
Course Breakfast
Cuisine Paleo (Whole30)
Servings
people
Ingredients
Course Breakfast
Cuisine Paleo (Whole30)
Servings
people
Ingredients
Instructions
  1. Preheat the oven to 400 degrees. In a large braiser or skillet (you will need a lot of room for all the vegetables), cook the sausage over medium heat until browned. Remove the sausage from the pan and place into a separate bowl. Pour off the excess grease (don’t bother cleaning it as this will help flavor the hash).
  2. Add the 3 tablespoons of oil to the same pan over medium heat. Add in the sweet potato cubes and onion slices. Stir to coat the vegetables in oil and sprinkle with 1/2 teaspoon of kosher salt. Cook for 5 minutes so the potatoes and onions just start to soften, stirring occasionally. Next, carefully stir in the broccoli and minced garlic. Sprinkle with 1/2 teaspoon black pepper and an additional 1/4 teaspoon of salt and stir. Cook for an additional 3 minutes. Add the cooked sausage, stirring one more time to evenly distribute the ingredients.
  3. Turn off the heat on the stove and transfer the hash to the preheated oven. Bake for 20 minutes. Remove from the oven and use a spoon to make four small “pockets” in the hash. Carefully crack eggs into each pocket. Sprinkle each egg with additional salt and pepper, if desired, and return to the 400 degree oven. Bake for an additional 8-9 minutes, or until eggs are just set.***
Recipe Notes

*I used a gluten-free Italian sausage when I made this hash, but you can use whatever variety you prefer.

**Kosher salt is coarser than standard table salt. If you are using a finer salt, be sure to reduce the amount slightly. I also season the vegetables with salt throughout the cooking process as I have found this creates a greater depth of flavor.

***Eggs baked in the oven seem to look more under-cooked than they actually are. In the past, I have been tempted to leave them in longer based on how they looked and I ended up with overdone egg yolks.

NUTRITION INFORMATION

Per Serving

Calories: 301kcal Fat: 16.7g Protein: 13.7g Carbs: 24.6g

Cholesterol: 186mg Fiber: 4.2g Sugars: 8.3g

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