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My Newest Breakfast Pancakes Packed With Protein (Great for Kids)

IMG_8241 I get asked daily about my favorite foods for recovery purposes and staying fit.

There are tons of foods that I utilize for recovery and health, such as: grass-fed beef, turmeric, beets, coconuts, etc. My newest craze which has been getting a lot of accolades in the Cohen household is buckwheat. 

I began eating buckwheat pancakes every time I went to Radial Cafe in Chandler Park and have become addicted. I would make it a point over lunch breaks to grab one buckwheat pancake as an appetizer and then have my Cobb salad with chicken for the entrée. I became so addicted to these pancakes that I knew I would have to make these pancakes myself to feed my addiction. 

Now my go-to breakfast recipe is buckwheat pancakes, and the results have been amazing. Before I share the recipe, let me give you some insight into why buckwheat should become a staple in your diet and why it is my new pancake recipe for my family. 

First, for those who follow 100% strict paleo, this is not paleo! Buckwheat is technically considered a pseudo grain similar to quinoa and amaranth, so this would fall out of the scope of paleo, for those who follow that strictly. However, buckwheat is gluten free, and after eating these pancakes you will not have that inflammation feeling in your gut like with bread or pasta. 

For people like me who follow a roughly 80% paleo diet, this will be a great treat. It’s also good for those who lift a lot of weight, do a lot of endurance training, or are looking to improve heart health. 

If you are someone who works out a lot, then the gain in buckwheat will be in the protein. The brand of buckwheat flour I buy has 5g per 1/3 cup of buckwheat. I use at least 1 cup for my pancakes, so each time I use this as a breakfast, I get 15 grams of protein on top of the whey protein shake I drink each morning. Buckwheat is also made up of amino acids, including arginine and lysine which are great for the synthesis of muscle. 

If you are looking for better cardiovascular health, then you may be interested in a 1995 study published in the American Journal of Clinical Nutrition showing that Chinese who ate 100 grams of buckwheat a day had better overall heart health. Many of the numbers that are used to assess heart disease such as cholesterol improved. 

Scrambled and hard-boiled eggs are still my favorite breakfast due to the healthy nature of pasture-raised eggs, but buckwheat pancakes are making a big push to get into my top three breakfast foods. 

Here is the recipe I use: 

Organic Arrow Mill Buckwheat Flour
Raw Local Honey
Hemp Milk
Pasture-Raised Eggs
Coconut Oil
100% Pure Maple Syrup
Grass-fed ButterIMG_3090

1) Mix 1 cup of flour with 1 cup of hemp milk.

2) Add 2 tablespoons of honey and 1 raw egg.

3) Mix the ingredients thoroughly.

4) Place coconut oil on a pan, and put the batter on the pan.

5) I usually heat it for 2-3 minutes per side and then top it with 100% pure maple syrup and grass-fed butter. 

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How to Make a Paleo Bloomin Onion

Weekly Food Item: Onion

Why it was selected: As we get closer to the winter months, it is very important to keep loading the body up with antioxidant-rich foods. Onions contain quercetin, which is a powerful compound known to have cancer-fighting effects, meaning it enhances the immune sytsem. 

Onions also contain phytochemicals, which are known to boost vitamin C and lower cholesterol levels. 

Paleo Bloomin’ Onion

Ingredients:

1 large sweet onion
2 pasture raised eggs, beaten
2/3 cup almond meal
Seasoning – Garlic powder, cumin, paprika, and sea salt

Instructions:

1) Preheat oven to 400 degrees. 

2) Now cut the onion. This is the important part. Cut about a 1/2 inch off from the non-root end of the onion and peel off the outer later. Turn this side down to help stabilize the onion. Make cuts approximately 1/4 inch apart and 1/2 inch down from the root into the middle of the onion. 

3) In a bowl place seasoning, almond meal, and eggs. Place foil on a backing sheet and flip you onion over with the root side down. If the onion isn’t staying upright, IMG_4080create a foil ring to set the onion on. Carefully fan out the onion pieces. Using a pastry brush, coat the bottom two layers of onion with beaten eggs first, and then sprinkle on almond meal seasoning. Now do the top pieces in the same manner. Slowly make your way around the onion until all pieces are coated. This will take a bit of time.

4) Cover the onion with a foil tent and place in the oven for 20 minutes. Remove the tent and cook for 10 more minutes. Then re-tent and cook for another 5 minutes or until the onion is fully cooked.

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How to Make Easy Organic Kale Chips

Weekly Food Item: Kale

Why it was selected: In the nutrition realm, there is a score that many people go by to determine which foods to put into their body. This score is known as the ANDI (Aggregate Nutrient Density Index) Score, which tells us how rich in nutrients a food item is. The scale is 1–1000, with 1000 being the highest level of nutrient density a food can achieve. Kale ranks at a perfect 1,000!! As the winter months roll around, kale is a perfect green to boost immunity.

Kale Chips

Ingredients:

Kale
Olive oil
Coconut oil
Himalayan sea salt

Instructions:

1) Cut kale into medium-sized pieces.

2) Place a tablespoon of olive oil, a few dashes of salt, and a handful kale in a bowl. 

3) Shake the bowl so the kale gets slightly wet with olive oilIMG_4081

4) Place the kale on a cookie sheet with aluminum foil 

5) Set the oven for 350, and it stick in for between 10–15 minutes (I don’t like soggy kale chips, so I like to wait for them to get crispier before taking them out)

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How to Make Homemade Paleo Sauerkraut

Weekly Food Item: Cabbage

Why it was selected: Cabbage, which is amazing for gut health, is an essential part of living a healthy life. When cabbage is fermented, it brings out the enzymes, which go right into the gut to help it heal and allow your body to function better. 

In our world, many of us grew up on meat products filled with hormones and antibiotics or we took antibiotics multiple times in our life because of sickness. These antibiotics go into our bodies and not only kill the bad bacteria but also the good bacteria. 

Those who work on restoring the good bacteria tend to have healthier bodies, as well as lower risk of chronic diseases. 

Sauerkraut Punch

Ingredients:

1–2 poblano peppers, diced
1 large head of green cabbage, sliced into thin strips (set large outer leaves aside)
1 tbsp. Himalayan sea salt
2 large carrots, shredded
2–4 cloves of garlic (2 if large, 4 if smaller)
Dash of black pepper

Instructions:

1) Place 1/3 of your sliced cabbage into a large bowl and sprinkle 1 teaspoon of salt over it. Using your washed hands, squeeze and stir the cabbage until it becomes more moist and soft.

2) Repeat this process, adding the remaining cabbage and salt 1/3 at a time to the bowl. Squeeze and stir the mixture until you can see water running off of the cabbage. This will take time and is a workout, so be ready to get your hands involved.

3) Peel and then grate the carrots on a mandolin or in a food processor.

4) Peel and then finely slice the garlic.

IMG_40755) Add the shredded carrots, garlic, diced poblano peppers, and black pepper to the mixture and combine with your hands.

6) Fill the jar, pressing the mixture down so that water releases and rises above the line of the vegetables. Continue doing this until the jar is filled, with about 2″ of space remaining at the top.

7) Wedge the large outer leaves of the cabbage you had set aside into the top of the jars so that the mixture is underneath it and the water level raises above the flat cabbage leaf. You will want to use a small pinch bowl or a shot glass as additional weight to keep the mixture down.

8)Set the jars/cookie sheet aside in a secure place at room temperature where they will not be disturbed.

9) Check on your raw sauerkraut every day or two to make sure that the water level has remained above the vegetables and that no vegetables are touching the surface and coming into contact with air. The fermentation process happens underwater, so if you do see anything touching the surface, use a clean spoon to remove it. You may also see some growth or mold form around the top of the liquid – this is normal, but it’s best to remove it when you see it. If you need to add liquid to the jars, add some fresh water to make sure that everything is below a water line. The weights should a lot help with this.

10) After about one week, remove the weight and the top piece of cabbage from the kraut. Remove a thin layer off the top of the kraut, and give it a taste. It should be sour but probably not “there” yet. Allow the sauerkraut to sit for at least 2 weeks and taste it periodically as you wish to check on it.

11) Once the sauerkraut tastes as you like it, place the lid on it, and store it in the refrigerator. It will last for several months while refrigerated and will not continue to ferment further.

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Eggplant – September 28, 2014

Weekly Food Item: Eggplant

Why it was selected: Sliced eggplant can be an amazing alternative for pasta when making lasagna. Eggplant is one of those foods that is multifunctional and can be used for many different recipes. Especially for athletes it can be good as it reduces oxidative stress and reduces cellular damage from the increased stress of chronic workouts. Be sure to eat the skin of the eggplant as it has been shown to contain many phytonutrients which act as a powerful antioxidant.

Recipe:
4 medium eggplant IMG_3974
Coconut oil
Himalayan sea salt
Ground black pepper
Balsamic vinegar
Parsley

Instructions:
1) Preheat the oven to broil
2) Slice eggplant using a mandoline (ordered off Amazon)
3) Line baking sheet with coconut oil, salt, and peppers.
4) Spread the eggplant a single layer
5) Drizzle olive oil over the eggplant with some more salt and pepper
6) Broil for 4 minutes then flip the eggplant
7) Take out and if wanted, place chopped parsley on eggplant.

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Garlic – September 21, 2014

Weekly Food Item: Garlic

Why it was selected: As we get move closer to Fall there will be a lot more people getting “sick”. The key is instead of waiting until you are sick or have the flu to be proactive and starting building the immune system now. Garlic is packed with cancer fighting properties and enough B6 to boost immunity. September is the time to begin thinking about building a titanium immune system for the Fall and Winter months before everyone starts coughing and sneezing all over your weakened immune system.

Recipe:
1 cup cauliflower floretsIMG_3979
1 tsp ghee or coconut oil
1 large head of garlic
2 TBS olive oil
2 TBS fresh lemon juice
2-3 roasted garlic cloves
¼ tsp cumin
Himalayan sea salt, to taste

Instructions:
1.Preheat oven to 400’F.
2.Toss cauliflower florets in fat of choice and place onto baking sheet. Then cut the top ½ inch off of your garlic head, place into small baking dish (cut side up), and cover. Place both into hot oven.
3.Bake cauliflower for 15-20 minutes, until soft and starting to brown a bit.
4.Bake head of garlic for 20-25 minutes, until cloves are nice and soft.
5.Once everything is cooked, place ALL ingredients into food processor and puree until creamy smooth.
6. Set in the fridge to cool down.
7. Cut up some carrots, pears, celery, or any other fruit or vegetable and enjoy!

 

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Organic Apples – September 14, 2014

Weekly Food Item: Organic Apples

Why it was selected: Apples are one of the fruits that has been around forever and is loaded with massive amounts of polyphenols. Polyphenols are antioxidants that slow down the degenerative process and have shown through studies to decrease risk of cancer and other chronic diseases. 
 An important note about apples is that they should be bought organic as they are a heavily sprayed crop with pesticides.

Recipe:
2 organic applesIMG_3989
1 tsp cinnamon

Instructions:
1. Preheat oven to 200 degrees.
2. Cut apple thin slices.
3. Place parchment paper on baking sheet and place apple slices
4. Sprinkle cinnamon on apples.
5. Bake for approximately 1 hour, then flip. Continue baking for 1-2 hours, flipping occasionally, until the apple slices are no longer moist. Store in airtight container.

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Cherry Tomatoes – September 7, 2014

Weekly Food Item: Cherry Tomatoes

Why it was selected: Cherry tomatoes are not only sweet and taste delicious, but they are easy to grow. I have grown cherry tomatoes for multiple years, and it is very easy to get started and to harvest your own.

Cherry tomatoes contain lycopene, which affects the body at a cellular level and helps with cardiovascular function. For people who workout a lot and put a lot of stress on their heart, cherry tomatoes will be a great addition to their diet.

Recipe: 

Handful of Organic Cherry Tomatoes (6-8 tomatoes)
1 Ripe Avocado
4 Leaves Organic Basil
2 Tbsp. Extra Virgin Olive Oil
1 Tbsp. Bragg’s Apple Cider Vinegar
Dab Himalayan sea salt

Mix everything in a bowl and enjoy! Feel free to become creative with how much apple cider vinegar and how much olive oil you use.

 

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