Category Archives: Food

RECIPE: Our Favorite Smoothie (Berries)

The trick to making a rich, creamy smoothie that a kid will love, is to use the fresh ingredients that comprise ice cream:  egg yolk, vanilla, salt and something creamy.  If you eat dairy, I’d add heavy cream.  You can also use yogurt of whatever type you want, but vanilla yogurt makes it good.

OUR FAVORITE SMOOTHIE

by Rachel Ernst

YIELD:  One (1) serving in 20 oz. Vitamix container.

If doubling, use the large blender container.

  • 1/4 cup (65g) coconut milk (full fat canned) or (2 Tbsp hemp hearts + 2 Tbsp water)
  • 3 oz unsweetened almond milk beverage or water
  • 1 egg yolk
  • 1 pinch salt
  • Little drizzle of vanilla extract (1/4 tsp) or some vanilla bean powder
  • Vitamin C powder
  • 1 KAL stevia
  • Chlorella/ spirulina
  • 1 cup  (115 – 123 grams) FROZEN Blend of dark berries: black, blue, and raspberries

If your berries are frozen, blend everything EXCEPT the berries.  After that’s smooth, then add the berries and blend it smooth again.

Then blend in:

  • 2 ice cubes, if desired to thicken it up and cut the density

RECIPE: v.R Shamrock Smoothie

v.R Shamrock Smoothie
There are many versions of a healthy Shamrock Smoothie. Here’s the v.R version (version.Rachel) Continue reading

RECIPE: Lower-Histamine Chili, no tomatoes

My own lower histamine pot of chili

Grass-fed ground beef which is Frozen from Trader Joe’s. Do the shortest thaw process you can to avoid building up histamine.

Chop an onion and a shallot Brown it in butter and throw in the ground beef. Get that most of the way browned.

Pour in water, a bag of frozen okra from Target, can of organic beans, and chili spices (chili powder, cumin, 1/4 tsp. tumeric). Simmer until the okra is tender.

Pour in frozen corn and salt.

RECIPE: Crunchy Italian Salad

Lower-Histamine, Crunchy Italian Salad:

Any combo of the following:

  • simple chicken cooked in a saute pan with garlic powder, salt and oil (I use Trader Joe’s frozen tenderloins and start them from frozen. I use a lid to hold in moisture until they have turned opaque, take it off and let some moisture escape, and then put it back on with low heat so they will brown a little.)
  • blanched green beans
  • red bell pepper (Costco has bag of about 6 peppers that are marked as Non-GMO certified)
  • artichoke hearts (I cook a bag of frozen and rinse in cold) (Trader Joe’s)
  • chicory leaves (Belgian Endive) (Trader Joe’s)
  • jicama

Dressing:

  • Tuscan Herb Olive Oil (infused w basil, oregano, thyme?)
  • lemon juice w a little zest or whichever acid you want
  • salt
  • pepper
  • stevia
  • onion powder
  • garlic powder
  • dried basil

I use lemon juice, because even though citrus is a histamine liberator, I just can’t live without it!  I don’t have much problem with it, especially compared to vinegar.  Although, I would use distilled vinegar if I didn’t have lemon. I recently read on healinghistamine.com that apple cider vinegar is the best for histamine intolerants, but of course, she doesn’t mean “raw cider vinegar.”

My Recent Grocery Lists

These are some of the things that I am buying recently. Continue reading

Cheat Sheet for My daily Protein, Fiber & PBX

Shake Day 1

  1. 1 Tbsp. Ultimate Superfood Fusion
  2. 1-2 tsp. of Psyllium (NOW brand)
  3. 1 Tbsp. collagen (contains a lot of glycine, so add Inositol…)
  4. 1/8 to 1/4 tsp. Inositol powder–everyone will need a different dosage. For some mood problems like OCD and anxiety, dosages can be 2g up to 18 g per day!  I’m starting small as all I want is a calming effect on my lower level symptoms. I read that it’s good to take the Inositol with the glycine, which is a major component of collagen.)
  5. Ashwagandha – amount of a capsule.
  6. potato starch (pre-biotic)
  7. Probiotics (PBX)
  8. MCT Oil

Shake Day 2

Continue reading

Stress much? My daily Protein fiber, PBX & herbs

This is the powdered stuff I mix up a batch at a time.  To view the stripped down version, see the Cheat Sheet for this daily protein shake.

Should YOU do it??

Determine your need for each of my suggested ingredients and then use just the ones you need. If you are eating fermented foods, you may not necessarily need the prebiotics. I take them because I cannot eat fermented foods. Each person has different needs.

YOU CAN SIMPLIFY THIS!

To stay easy and economical, determine your ingredients and buy in bulk.

ASK ME!

I have a lot of purchasing experience (and have lived in four different states in the past 15 years) and can advise you how to get this stuff as easily as possible. Once you get going, it doesn’t seem as difficult. I’ve been doing this for years and trying to share what works for me and desire to help people find the solution that’s going to work for them. I’ve discovered that I need these ingredients to operate at my best. It helps me be more resilient. It does not make up for a lost night of sleep. Folks, I’m getting more consistently resilient, and recovering some of my lost health over time, by staying on my program.

  • hydrolyzed collagen (glycine): excellent source of glycine which is very important to me. It keeps me calm. If I don’t get my shake in the morning, then I take some magnesium glycinate. you can get bovine or porcine or even some that are made from fish (the superior source; I care because I am moving toward rotating my sources of collagen also. I would hate to sensitize to my meat proteins!!
  • greenfood powder; Ultimate Superfood Fusion from Z-Natural Foods.com
  • Ashwagandha root: https://www.braintropic.com/nootropics/ashwagandha/
  • whey protein if you are dairy tolerant. I use vegan protein instead. I use Orgain with greens or Vega with greens as my extra booster pack. This does NOT replace the collagen!
  • fibers – choose or rotate with psyllium, ground flax seed, prebiotic fiber blend such as Garden of Life Prebiotic fiber. I choose to use all 3 or rotate. Psyllium is cheap and effective. Flax is helpful with hormone regulation in the gut. Prebiotic fiber is important if you are working on improving your gut flora balance (which also affects hormone regulation and so much more).

How I Do It

I have a bunch of half-pint canning jars with plastic lids that I measure up and use for about 10-day batches. Each morning I mix the powder with almond milk and drink it down before I eat any food, as I’m taking supplements in pill form.

I have to split this in two different batches because I don’t want to sensitize my immune system to these ingredients (more easily happens to me as I’m aging). I alternate days with shake #1 and #2. You could combine shakes #1 and #2 if you have no inflammation, allergies, etc. Here’s how I do it:

Shake Day 1

  1. 1 Tbsp. Ultimate Superfood Fusion
  2. 1-2 tsp. of Psyllium (NOW brand)
  3. 1 Tbsp. collagen (contains a lot of glycine, so add Inositol…)
  4. 1/8 to 1/4 tsp. Inositol powder–everyone will need a different dosage. For some mood problems like OCD and anxiety, dosages can be 2g up to 18 g per day!  I’m starting small as all I want is a calming effect on my lower level symptoms. I read that it’s good to take the Inositol with the glycine, which is a major component of collagen.)
  5. Ashwagandha – amount of a capsule.
  6. potato starch (pre-biotic)
  7. Probiotics (PBX)
  8. MCT Oil

Shake Day 2

Continue reading

RECIPE: No Bake Cookies

Family favorite recipe from God knows where.  Good in the summer–you have to boil the mixture 5 minutes but no oven!  Continue reading

Mayan bowl tips

This is how I made some easy Mayan Bowls* on a moderate temperature summer day.  In the evening I started two Chuck roasts in my instant pot:

1. Sprinkle with salt and pepper and brown on the sauté setting. Brown all four sides of the two roasts.

2. Slow cook 6 hours with a can of tomato sauce, layered with sprinklings of ground Cumin, powdered onion, dried onion flakes, garlic cubes and/or granulated garlic, paprika.

3. After six hours it should be falling apart. Pull it into little pieces and put it back in the sauce. [You probably have too much sauce left over. You can freeze extra sauce with all that good flavor in it and use in either enchilada sauce or as a base for some veggie soup–put a little bit of the beef in there too, maybe some barley, and don’t forget your green beans.]

Wash and spin dry chopped fresh curly kale or kale of any kind.  Massage well with light olive oil and salt. You can use any leftovers of this for salads or put into a bag in the fridge and keep for leftover Mayan Bowls

Chop or smash avocado with lime and salt. Or you could go with some prepared guacamole from the store.

I like to cook my canned black beans extra because I like them a little soft. I drain a can, add some water and cook for another 10 minutes or so with a little extra salt.  [I know some people eat the beans straight from the can.  Some brands may be softer than others.]

Cook some quinoa, wild rice, brown rice or the Trader Joe’s Organic Superfood Pilaf shown below (from the freezer section).

Assemble bowls with whatever ingredients each person wants adding extra lime juice on top of the kale and be generous with it.

Toss tortilla chips, especially Garden of Eatin’ red-hot blues or Costco Kirkland organic tortilla chips.

Some people might like salsa on there for a more Mexican-style bowl.

Top your bowl with some crispy shallots. You can substitute crispy onion rings. Or perhaps some kind of toasted nut or pumpkin seeds with garlic on them.


Easy addition to Mayan bowls. Cook according to package directions, about 10 minutes.

RECIPE: Thai Bowls

Make two sauces and noodles ahead of time. Then assemble bowls whenever you are hungry, throughout the week. For best results, re-heat the noodles.

What’s the difference between Boats or Bowls? A boat is good for kids (think like a nacho bar)–each person assembles their own toppings onto romaine leaves and eat with hands. A Bowl is a more civilized and easier to assemble–layer the ingredients into a bowl and eat with a fork. With a Bowl, we could call it a salad, but the difference is that we expect it to have a complete meal in the bowl, with protein, carb, veggies, sauce and some of the elements might even be warm. The important thing is: Feed people tasty food. Continue reading