Tag Archives: Paleo

What is Bone Broth? (And why am I drinking it?)

So, I was doing some laps through the cable stations a few weeks ago when I stumbled upon a doctor who was talking about a new diet.  I paused for a second and then flipped past it.  Another infomercial, right?  But as I flipped through a couple more stations, I realized, that channel that the  doctor was on was PBS.   Maybe this was worth checking out.  PBS must do some type of vetting before they put someone on, right?  I mean, it’s PBS, home of Master Piece Theatre and Frontline and Sherlock and Sesame Street.  That’s gotta lend some credibility, right??

The doctor is Dr. Kellyann Petrucci and she is a naturopathic physician and a nutritionist.  She’s written several books, including one on the Paleo Diet.   The book/diet/lifestyle she was presenting to a small audience for PBS was “Dr. Kellyann’s Bone Broth Diet“.   The basics of the diet are similar to eating Paleo, a lot of vegetables and lean meats, some fruit and then a long list of things that are banned, like, pasta, rice, beans, sugary foods, potatoes (except sweet!), bread, etc, you get the point.  Basically if it started out white, don’t eat it.  What is different is the Bone Broth.

What is Bone BrothBone broth is a broth that you make from animal bones.  I know.  It sounds really hard to make and not very appetizing.  It’s neither, I swear.  The broth is slow cooked for many hours (12-24 for red meat bones) so that all of the nutrients that are locked inside of the bones and marrow and cartilage are released into the broth for you to consume.  The benefits that Kellyann sites include fat burning, wrinkle reduction, anti-inflammation and gut healing. You had me at fat burning, wrinkle reduction and anti-inflammation.  I’m sure I need gut healing, too.

I downloaded the book and read through it in a couple of days.  What I enjoyed about the book and the show I saw on PBS was that the initial diet is for 3 weeks.  The first three weeks of the diet are strict.  5 days a week of perfectly planned meals (recipes provided in the book) and two days of fasting with only the bone broth to drink.  Ouch.  Kind of hard core.

I finished my first fasting day today.  I drank the broth for breakfast, lunch and dinner and I might have snuck one more serving of it in somewhere in the middle of the day because I was hungry. I have to say, there were moments when I was hungry, certainly.  But the bone broth was filling.  And Kellyann does allow for a “snack” on your fasting day, after 7PM.  The snack is more like dinner, in my opinion.  Today it was a slice of Turkey Meatloaf and a side of steamed veggies.  That satiated me and I will go to bed without hunger pains, I promise.

In all, this is day three of 21 of the diet for me.  The first two days were, dare I say, fun!  I cooked the recipes that Dr. Kellyann provides in her book.  I made something called Scotch Eggs for breakfast, a turkey meatloaf, roasted chicken breasts and chili.  It is a lot of cooking, but I enjoy cooking and most of the recipes are doubled so that you can eat leftovers for lunch.  I can assure you, I was not hungry during the first two days of the meal plan.  In addition to meals, you are to drink two servings of the broth as well.  My only issue has been some serious sugar cravings.  Like really bad.  It’s probably cheating, but I resorted to chewing gum after meals so that I could have a little bit of that sweetness.

All of this probably sounds super restrictive and harsh.  And it is.  But, one of the things that I liked best about Dr. Kellyann’s approach is her  maintenance plan.  After you have completed the 21 day Bone Broth Diet, she recommends an 80/20 rule.  Stick with the foods she recommends 80% of the time and splurge 20% of the time.  That’s something I feel like I can stick with.

I am going to do my best to update weekly my experiences with Dr. Kellyann’s Bone Broth Diet.  It is only three weeks long, so here’s to me sticking to it!

What I Made This Week – Paleo Sweet Potato, Ham and Egg Muffins

Apparently I’m obsessed with egg bakes.  I make one almost every week.  I like to be able to grab a piece in the morning and pop it in the microwave when I get to work and have a nice hot breakfast to start my day.  Up this week is a dish inspired by this recipe from Easy Health Living .



1 Large Sweet Potato

6 eggs

1 cup Diced Ham

1.  Preheat oven to 425

2.  Grease muffin pans

3.  Roast sweet potato until  cooked through, about 1 hr.

4.  Beat eggs

5.  Once cooked, slice sweet potato in half and scoop the cooked potato into a bowl and mash.

6.  Line the muffin tin with sweet potato, forming a small bowl:

6.  Add some ham to each cup:

7.  Fill muffin cups with beaten eggs about 3/4 full:

8.  Bake for 20-25 minutes or until golden brown on top

I think this might be my favorite egg bake so far.  I love the combo of sweet and savory.  And there is definitely something to be said for how easy these are to grab and go.  Mornings are rough, but if you can pop a few of these in the microwave to warm up, you know you’re getting a nice shot of protein and even some veggies!  All before you leave the house in the morning.  Unless you’re like me and you eat these in the car while you’re driving the kids to school.  Another bonus, the possibilities for different combos with these little egg muffin meals are endless.  I think I’ll try it with sausage next time and I might add a little cinnamon to the sweet potato, too.  I can also see this with tater tots as the base and then adding some cheese and maybe red pepper for a totally different flavor profile.  Or, hash browns on the bottom, pepperoni and diced tomato for a pizza inspired muffin!  I’d love to hear what flavors you would add to these nifty Egg Muffins!

Linking up to:  Frugal Crafty Home Blog Hop, That DIY Party, Link it or Lump it, Plucky’s Second Thought, Merry Monday Link Party, The DIYer’s, The Makers, Share It Link Party

What I Made this Week – A Low Carb, Paleo-ish Menu Plan

So, I’ve been having a hard time sticking to the low carb, wheat free, low sugar lifestyle.  It’s definitely something that requires some planning ahead.  I thought it would be fun to pull together a compilation of some of the things I’ve made before as a menu plan that I can try to stick to.  I try to make one new recipe a week, but then, I somehow never end up making the one’s I like more than once.  This will be a good experiment to see if a) I can follow a menu plan and b) if sticking to this will help me lose some lbs.  Wait, and c) see if I really do feel better without that stuff in my body.  I notice on the days that I really do eliminate the wheat I have more energy and less aches and pains.  So here’s my plan:

My No Excuses Paleo Friendly Meal Plan

Breakfast Options

Egg Casserole – I love egg casseroles.  I do add cheese to mine, which is technically not Paleo, so leave it out if you want true Paleo. For me, the egg casserole lasts a while, it’s enough for about 4 breakfasts.

Wheat Free Egg Casserole


Granola – I completely forgot how much I loved this granola I made a few months ago.  It’s great for breakfast, but it’s kind of dessert-ish too.




Lunch Options:

Cold Cut Roll Ups – I like this lunch because it’s got a lot flavor and it’s easy to switch it up without too much thought.  You can do turkey, ham or roast beef and fill it with spinach, cole slaw or lettuce.  I usually just bring the ingredients with me to work and assemble it all there, so I don’t have to worry about prepping anything in the morning.


Chicken Salad – Here’s another I forgot about!  This chicken salad is so delicious.  The cranberries are what I make it, I think.


The rest of my lunches, I usually do a takeout salad or leftovers from the night before.  My favorite take out salad is the Signature Salad with chicken from Cosi.

Dinner Options:

Turkey Soup:  I just made this last week and it was sooo delicious.  Disclaimer, beans aren’t paleo, so leave them out if you want to stay true to the Paleo diet.

Greek Chicken Legs:  Chicken legs are my favorite kind of chicken.  This Greek yogurt marinade is good, but you can do lots of other variations.  Soy sauce and Italian dressing marinade is another favorite.

Salmon Packet:  Salmon is possibly my favorite dinner on earth.  It’s so healthy and flavorful and there are a million ways to prepare.

I have more go to low carb dinners, variations usually of what the rest of the family is eating, that I haven’t documented before.  For instance, if we’re having burgers for dinner, I’ll have a burger with a fried egg on top.  I  know that sounds crazy, but it’s so good.  We also do stir fry.  Spaghetti squash is delicious, but not something the whole family is on board with yet.  One thing I always miss is pizza, so I’ll try one of the many Paleo pizza recipes I’ve pinned this week, too.

              Turkey, Bean and Spinach SoupMarinated Chicken Legs - Greek Yogurt

Lemony Buttery Salmon Steaks

Snacks & Desserts:



Deviled Eggs


Paleo ChocoNutBerry Clusters


So, no excuses, I have a lot of options that I already know I enjoy.  I will report back in next week’s edition of What I Made.






What I Made this Week – Floretine-ish Egg Casserole

I’ve discovered that one of the hardest things about staying on a diet that restricts certain ingredients, (like the low carb, paleo-ish, wheat belly inspired thing that I’m doing) is that you can’t just grab a quick granola bar or cookie or other processed, wheat laden product when you’re hungry.  Unless, you’ve done  a little prep ahead of time.  This week I made an Egg Casserole that is wheat free and delicious that I can keep in the fridge and grab all week for breakfast.  It’s not really Paleo, because I did use cheese and a bit of milk, but you could leave those out or use an appropriate Paleo substitute.Wheat Free Egg Casserole


Florentine-ish Egg Casserole

10 Eggs

1/2 c Milk

1/2 c Shredded Cheddar Cheese, plus additional for topping

1 box frozen chopped Spinach (thawed and drained)

6 pieces of bacon, cooked and chopped

Wheat Free Casserole Uncooked

1.  Preheat the oven to 375

2.  Grease a casserole dish ( I used a 9×13 and got a thin casserole, if you use something smaller, it will need to cook longer)

3.  In a mixing bowl, beat the 10 eggs

4.  Stir in the milk, cheese, spinach and bacon

5.  Pour the egg mixture into the greased pan

6.  Bake for 20-25 until cooked through

7.  Top with remaining cheese and bake for 1-2 minutes until cheese is melted

Here’s how it looks when it comes out of the oven:

Egg Casserole - Cooked


This really came out good.  There’s a lot of spinach in it which gives it a fresh taste.  I’d love to hear from a Paleo eater who tries this without the dairy!  Enjoy!

My Faves This Week

Barn piece - Maya Hayuk.

Textile Design by Liubov Popova

cow art


Organizeher Products

(via inspired by: adore home magazine.)


hanging chair

Lawn Yahtzee ~ A fun activity for a party or with family holiday parties!!

Chicken & Zucchini Poppers (GF, DF, Paleo, Whole30) // One Lovely Life

Crispy Barbecued Sweet Potatoes:3 tbsp ketchup   1 tbsp Worcestershire sauce   1 tbsp red wine vinegar   1 tsp yellow mustard   1⁄2 tsp black pepper, freshly ground   1 lb sweet potato, peeled and cut into 1/4-inch-thick slices


For the Love of Dessert: Sante Fe Stuffed Peppers

My Style

Catalina Maxi Dress - anthropologie.com

Clipdot Buttoned Tee - anthropologie.com

Fully charged!




What I Made This Week

I have a fun project to share tomorrow!  I’m very excited for it.  It’s sort of a multi-phase thing that will progress over time, but even with just phase one completed, it’s a big transformation.  So, what I mostly made this weekend was sore muscles, but I did find some time to make one little treat.  And it was well worth it!

I found this pin:

{41 calories} A Paleo Treat ~ Chocolate Almond Clusters - #Gluten-Free and #Vegan  #juliesoissons

and peeked at the recipe and it seemed easy enough.  I made a couple of tweaks and made it even easier.

Here are my ingredients:


That’s about a half cup of dark chocolate chips, a handful of dried cranberries and a handful of almonds.  The recipe I pinned called for the chocolate to be melted on the stove.  I’m not a fan of that.  It’s messy and you can burn the chocolate if you stop paying attention.  The chocolate chip bag says that you can pop the chips in the microwave for 45 seconds to melt them.  I think ended up doing 45 seconds and then giving it a stir and another 20 seconds until it looked like this:



I’ll wait while you lick the spoon.

The next part is simple.  Drop a teaspoon full of the melty chocolate goodness onto parchment paper (yes, you have to use parchment or wax paper.  Go ask your neighbor or your mom, like I did).  Now, top them with a few almonds and dried cranberries and pop them in the fridge.  Somehow, I forgot to take a picture of this part.  I’ll chalk it up to chocolate coma.  I put mine in the fridge for about fifteen minutes and then tried one.  It probably should have been more like, maybe, an hour?  But who’s gonna wait that long for chocolate?  Not me.  They would have been worth the wait though.  They were chocolatey perfection with a nice crunch from the almond and then the tartness of the cranberry.  So, so good.  Also, this is one of those things that is so rich, you won’t be able to eat a whole bunch of them.

If you link to the recipe above, there is some nutritional information.  They are listed as gluten free and paleo.  I checked The Paleo List about dark chocolate and they do confirm dark chocolate is ok for a Paleo diet.

oPaleo ChocoNutBerry Clusters


I hope you give them a try!

Linking up to:  Frugal Crafty Home Blog Hop and Plucky’s Second Thought and Blogger Brags Pinterest Party

My Faves This Week

A stylish addition to your living room seating group or master suite ensemble, this ash wood arm chair and ottoman showcases yellow linen upholstery and button tufting.      Product: Chair and ottomanConstruction Material: Ash wood and linenColor: Yellow and naturalFeatures: Button-tuftedDimensions: 36" H x 30" W x 28" D (chair)Assembly: Assembly required

Ariana Pendant





Perfect pulled up to your kitchen island or pub table, this delightful counter stool is crafted of iron and showcases a timeless yellow finish.     Product: Counter stoolConstruction Material: IronColor: YellowFeatures:Openwork designDimensions: 24.75" H x 16.75" Diameter


Hanging Lights - blossom

Calypso Canvas Print

Remember Spirograph?? Simple fun and beauty. Funny how long we could remain entertained by a simple thing as this then.

Rare vintage 1970s handcrafted owl brooch designed by worldknown hawaiian designer/artist Lee Sands

Chef John's Salt Roasted Chicken Allrecipes.com

Easy Lemon and Garlic Broccoli

Marc by Marc Jacobs Handbags

Finds Under $50 | One Kings Lane

Conspiracy theory. I believe. This IS my life.



Happy Weekend!

My Faves This Week

love the quote wall

preppy apartment

Eclectic BedroomDIY Cheap and Inexpensive Wall Art Idea Very Eric Carle ,



{41 calories} A Paleo Treat ~ Chocolate Almond Clusters - #Gluten-Free and #Vegan #juliesoissons

Cheesy Oven Roasted Cauliflower Casserole via Healthy Fitness Meals #lowcarb #comfort

Stella & Dot Elodie Necklace

30 Super Evening Polyvore Combinations Summer outfit ---color combination ideas!

Ruched dress-emerald green Check out Dieting Digest

I know you guys love this dress!  It is sadly not available for purchase anymore.  I’ve linked to some that are similar below.  (These are affiliate links, if you click one and make a purchase, I may receive a commission, at no cost to you!)





Not sure why this makes me laugh.

It's true!

I am dying. Most idiotically hilarious thing.

My Faves This Week

Deep blue dining room


I pretty much follow this...people ask me how I manage to keep a clean house. Heres my answer

I love this house :)

Paleo Recipe :: Breakfast Tuna Salad


Flourless Chocolate Cake

9 Quick & Easy Paleo Lunch Ideas - perfect for kids and adults, packed with protein, veggies, and a healthy treat.


DIY Dot Sticker Garland | OKER

Pleat-Neck Stripe Halter Top - New York & Company

Mercer Soft Romper - New York & Company

Floral Halter Dress - New York & Company

Your suffering means nothing // funny pictures - funny photos - funny images - funny pics - funny quotes - #lol #humor #funnypictures

This is the cutest thing ever.


Funny Pictures Of The Day – 91 Pics

What I Made This Week

I’m going with a back to basics theme this week.  At least that’s the plan.  I’m always searching for ways to cheat but not cheat on the low carb plan.  Instead of trying to trick myself, I’m going to make things as easy as possible for myself.  This week I’m going to try to eat stuff that is either high protein, a vegetable or a fruit.  And just see what happens.  So, here’s what I’ve made this week:

Apple Cookies

I love this recipe from Rachel Schultz.  Her blog is gorgeous and chock full of recipes and home decor and BOOKS! It’s like all of my favorite things wrapped up in one blog.  Here are my apple cookies:




I made mine with what I had on hand, peanut butter, dried cranberries and dark chocolate chips.  These were absolutely delicious.  They are quick and easy to make and a healthy sweet snack.


I also made these Roasted Sweet Potatoes from Tyler Florence of the Food Network.


People, if you like sweet potatoes, you gotta make these.  They were so good.  I could eat those as a meal.  I think they may make the Thanksgiving menu this year.  They are Paleo, gluten free and delish.