Keto-Friendly Jello

Keto Jello

Ingredients:

  • 1/4 cup Bulletproof Collagelatin
  • 3 scoops Vega Electrolyte Hydrator
  • 3 & 1/4 cups water

Method:

1) In a mug mix 1/4 cup of water with gelatin until a solid “puck” forms.
2) In a sauce pan heat 3 cups of water.
3) Add gelatin puck and stir until dissolved.
4) Add electrolyte hydrator.
5) Pour into a glass container while hot & leave to set until firm  in the fridge. Enjoy!

Pork Crisp Keto Pancake Recipe

Pork Crisp Keto Pancake Recipe

We’re always on the lookout for new ways to incorporate awesome nutrient dense and traditional foods into our meals! This awesome recipe by one of our teammates, Denby, has helped us do just that! We are so excited about it.  These babies are gluten-free, dairy-free, keto-friendly, paleo-friendly and made with great ingredients that you can feel awesome about consuming!

Recipe:

Ingredients:

  • 1 bag plain Louis Pasture pork crisps
  • 2 large Terra Nossa eggs
  • 1/2 tsp ground Harmonic Arts cinnamon
  • 5-10 drops Better stevia Liquid
  • 1/4 cup coconut milk
  • fat of choice for frying

Method:

1. Grind the pork crisps in a blender or coffee grinder &, set aside.
2. In a medium-sized bowl, whisk the eggs, stevia and coconut milk then add the ground pork crisps and cinnamon.
Mix well and set aside for 5 mins to thicken.
3. Heat your fat of choice in a pan over medium heat. pour the batter on the pan and cook each side for 1-2 mins.
4. Serve warm with melted butter & enjoy!


Do you have any awesome low-carb, healthy recipes to share? Let us know, we love new ideas! 🙂 

Healthy School Lunch Ideas!

healthy lunch ideas

We know how important it is to have options when it comes to lunches…. Here are more, easy & nutritious back to school lunch ideas! 🙂

Snack: Meat Sticks

caveman

A great snack to pack for your kids, is a healthy meat stick! Grass-fed, or pastured meat is a fantastic source of protein, and is packed full of important nutrients!

Our favourite meat sticks are Island Bison’s Caveman Sticks.  These delicious pre-packaged meat sticks are perfect to take on the go.  Made with local, grass-fed/finished water buffalo meat these delicious sticks have 20% added liver and heart hidden in them.  They’re extremely tasty and SO nutrient dense! Water buffalo meat is full of protein, iron, vitamin B12 and lots of healthy fats.  The disguised organ meats enhance the nutrient content of these sticks, increasing iron and vitamin B12 content, and providing more fat soluble vitamins such as vitamin A & D.

 

Lunch: Tuna Salad or Wrap!

tuna avocado

Mixing tuna up with some mayo & avocado is one of the easiest meals to make, and is FULL of nutrients.  It’s also incredibly versatile.  It can be packed to be spread on rice cakes, crackers, inside a wrap, or simply enjoyed on its own!

Here are a few of our ingredient choices:

Tuna:

raincoast tuna

 

Tuna, when sourced from a clean, ethical and wild source, is full of protein, and healthy omega-3 fats. It’s also delicious! 🙂

Raincoast tuna is one of the highest quality canned tuna options. Their albacore tuna is sourced from wild fish, caught in the Pacific Northwest of Canada!

 

 

Mayo:

primal kitchen mayo

 

Mayonnaise, when made with HEALTHY oils is an extremely nutrient dense and delicious addition to any meal! 🙂

Our favourite healthy mayo is Primal Kitchen’s Paleo Mayo! Made with avocado oil, and cage free eggs, this mayo is full of healthy fats! It also doesn’t have any added sugar, so you can feel great about adding this to your own, or your child’s lunch!

 

 

 

 

Paleo Wraps:

paleo

 

Paleo wraps are an awesome alternative to sugar & gluten filled bread or wrap options!  They’re made with 100% coconut derived ingredients, coconut meat, coconut water and virgin coconut oil, that’s it!  An excellent source of healthy fats, these strong & easy to use wraps are great for packing in lunches!

 

 

 

 

Treat: Bulletproof Mousse Recipe

No great lunch is ever complete without a treat 😉 . We’re huge fans of healthy, sugar-free treats… Who doesn’t love a bit of healthy sweetness?!  Check out this awesome Bulletproof Recipe for Chocolate Truffle Pudding.  Your kids will love it, and you’ll love the nutrient value.

It’s made with healthy, sugar-free & nutritious ingredients and can be made quickly and easily the night before and packed in the morning.  This treat is full of healthy fats to help with feeling full and is sweet enough to satisfy the sugar cravings! Click on the picture below for the full recipe by Dave Asprey! 🙂

bp choc pudding

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

We hope that these lunch ideas are helpful for you when deciding what to pack for your day or for your childrens’ day! 🙂 Do you have any healthy & easy lunch ideas to share? Let us know! We’re all about easy, nutritious food that can be packed to take on our busy days… We LOVE suggestions! 

Back to School Lunch Ideas!

back to school lunch ideas

Back to school can be tough!  But, lunch packing doesn’t have to be! 🙂  You can pack something nutritious that your family will love in just minutes with these healthy lunch ideas!

Snack:

Screen Shot 2016-08-25 at 6.16.10 PM

A perfect, satiating snack for school lunches is trail mix.  Trail mix is SO versatile, especially when it’s homemade! You can add whatever you want, and really monitor the ingredients.

Here are a few of our favourite trail mix components:

Nuts:

wf mixed nuts

 

 

Nuts and seeds can be a really great source of healthy fats, protein, vitamins & minerals! They’re also delicious, and easy to snack on! Our favourite nut mix is Wilderness Family Mixed Nuts, containing almonds, cashews & walnuts.  All varieties are sprouted, raw & organic.  Sprouting nuts helps to increase their nutrient bioavailability as well as enhance overall digestibility!

 

 

Dried Fruit:

level-ground-exotic_grande

 

Dried fruit mixed can be combined with nuts to create a delicious trail mix, or enjoyed on their own! Our favourite dried fruit mix is Level Ground Exotic Mix.  It is a mix of golden berries, coconut chips & dragon fruit, providing just enough sweetness, and loads of healthy fats to help keep the sugar rush under control… their teachers will thank you for that! 😉

Lunch: Cheese & crackers are one of our go-to packable lunch meals.

This easy lunch idea can be made into an extremely well-rounded meal for your kids or yourself, and is a breeze for you to throw together before your busy work day!  You can’t go wrong with this one! It is all about sourcing for this one though, so we’ve put together a list of our favourites & why!

Cheese:

Cheese is delicious… and it is also an amazing source of healthy fats, vitamins such as Vitamin B12, Vitamin K2, & Vitamin A, and minerals such as calcium, zinc & selenium! Certain types of cheese, generally the raw varieties, also contain healthy probiotics that support gut health!

havarti-medium-golden-ears_medium

 

One of our very fav cheeses is Golden Ears Havarti. This artisan cheese is one that we prize both for its superb quality and its smooth taste.  Golden Ears Havarti has a rich cheese flavour (that isn’t so strong that kids can’t handle it), and it is made from 100% grassfed dairy.  It’s also very local to us, coming from Maple Ridge, B.C.

 

 

Cheddarmoyen200g

 

 

Another amazing option, is L’Ancetre Cheddar Cheese. L’Ancetre is made ins Quebec and sourced from seasonally pastured cows! It is a raw cheese, meaning that it hasn’t been pasteurized, so it has all of the great gut health benefits in tact, and it is also naturally lactose-free.

 

 

Crackers:

marys

One of our favourite crackers are Mary’s Organic Crackers!

They’re super crunchy, gluten free & are full of nutritious ingredients! Mary’s Crackers are made with organic brown rice, quinoa, sesame seeds & flax seeds, making them a great source of fibre, healthy omega-3 fats, & essential minerals.  They’re also NUT FREE, which makes them great for packing in school lunches!

 

 

kitchen table crackers

Another favourite cracker choice, that is PERFECT for anyone with general grain sensitivities, or who prefers a lower carb option is the Kitchen Table Crackers.  They’re made from cheese and milk cultures and contain zero carbohydrates! No need to worry about nuts or gluten :).  They’re also super crunchy, delicious, filling and promote sustained energy all day, with no sugar crashes.

 

 

Meat:

Garlic-Coil-generic

Grassfed meat, particulary meat sourced from grazing herbivores, is a fantastic source of so many essential nutrients.  Aside from being an excellent source of protein, red meats also contain high amounts of vitamin b 12, iron, omega 3 fats, & healthy saturated fats! As with anything, it’s all about the sourcing… making sure that the meat you’re consuming, comes from healthy animals will ensure that it is a healthy food option!

Our favourite meat for a cheese and cracker platter is the Island Bison Garlic Coil. The Garlic Coil is full of flavour, and is a definite crowd favourite! Island Bison is a farm right on the Island, and they have Bison, Water Buffalo, Beef & Heritage Pork.  They pasture their animals year round & have exceptionally sound ethical, environmental, and traditional farming practices.  The meat that is produced from these well-kept, happy animals is of the highest quality – you can taste, and feel the difference when you eat it!

Fermented Pickles:

Who doesn’t love pickles? Pickles are the best when paired with a healthy cheese & cracker platter.  Finding pickles that are fermented will ensure that they have all of the fantastic probiotic benefits that they’re meant to!

bubbies

 

 

Bubbies Fermented Pickles are our very favourite option.  These pickles are super crunchy (which is majorly important), they’re fermented, and they contain NO nasty chemicals or additives!! So many reasons to love them :).

 

Healthy Treat: Gel-O Gummies! 🙂

Another fantastic lunch idea is the ever-versatile collagen-rich gel-o or gel-o gummies! Made from grass-fed gelatin, they’re super satiating, packed full of healthy nutrients & are definitely a well received “treat” by kids of all ages!  Click on the picture link below to see the full recipe & a how-to video for these amazing gummies!

hydrator

We hope these super easy, healthy lunch ideas provide a little help in deciding what to pack for your child’s school lunches this week! Stay tuned for more healthy lunch ideas throughout September!
Please share any ideas you have… we love quick & nutritious food that we can take on the go 🙂 .  

 

How to make Electrolyte Hydrator Gummies!

Electrolyte Hydrator Gummies Recipe


Instructions

Electrolyte Hydrator gel-o gummies are a PERFECT treat for anyone, anytime of day.

… even kids LOVE them. They are an easy way to add collagen into your own diet, or the diet of your potentially picky young ones!  Rich in collagen, these treats are great for your hair, skin, joints & nails. They’re an ideal snack and a great alternative to sugary filled candy or jel-o.

Not only do these snacks taste AMAZING, but they’re also made from extremely nutritious ingredients that will leave you feeling energized & satiated, while helping to silence your inner sweet tooth – guilt free!

 

Step One: Choosing your ingredients.
This recipe doesn’t require many ingredients, but it is important to choose each of them wisely!


Here is our list of recommended brands & sources:


The gelatin that gives these gummies their firm, gel-like texture is made up of collagen protein… it’s the same protein that “glues” and makes up our joints, skin, hair, nails and gut lining! The animal from which the gelatin comes from determines the quality of the gelatin itself!
We chose Bulletproof Upgraded Collagelatin, because it is sourced from grass-fed cows who lead happy & healthy lives, so you can feel better consuming it – emotionally, and physically!



Electrolytes are vital for proper hydration & are important for many functions in the body.
We chose Vega’s Sport Electrolyte Hydrator because it contains clean ingredients, and is packed full of other refuelling aids that are important for athletic recovery & also make you feel amazing. This powder also tastes delicious, and is sweetened naturally with stevia.



Lemon is amazing for keeping our digestive systems healthy, helping cleanse our filtering organs & keeping our bodies alkaline!
For this recipe, we used Lakewood’s Organic Lemon Juice because it is cold pressed – so important vital nutrients are still intact, it’s organically sourced & it is unsweetened. Note: You could also squeeze your own organic lemon juice for this recipe if you have lemons available!



Raw, organic & unpasteurized honey is full of live enzymes & nutrients. It is naturally sweet and has antimicrobial properties.
We chose Harmonic Arts Raw Honey, because not only does it meet all of those requirements, it’s also local to us & sourced from wild bees that live a regular, unaltered happy, bee-life!


Step Two: Make sure everything is ready to go & measured.
Since this recipe requires a rapid pace to get all the ingredients mixed in,
it’s helpful to have all of your ingredients measured out before beginning the process!

Step Three: Mix the electrolyte powder with water.
In a container, or a shaker cup, mix the electrolyte powder into 2 cups of water.

Step Four: Add the lemon juice & honey.
Add the lemon juice first, mix it until fully incorporated, and then add in honey if desired.
Some people prefer it to be less sweet, and contain no sugar whatsoever. The Hydrator powder
adds a little bit of sweetness, so if you’d prefer a sugar free version, you can skip the honey!

Step Five: Make a gelatin puck.
In a small cup or container, mix 1/4 cup of water with the gelatin powder and stir quickly until it becomes firm.

Step Six: Add gelatin to mixture.
You can spoon out the puck (should come out all together) and add it into the saucepan.
Stir until it is completely dissolved – there should be no sign of the gelatin anymore!

Step Seven: Pour into molds or tray.
While still hot, pour your mixture into whatever container or tray you’d like. Gummy molds are
fun for kids (of all ages) & make these treats easy to eat, but if you don’t have them, not to worry!
You can pour this mixture into muffin tins or a cake pan.

Step Eight: Leave to set.
Once the mixture has been poured into its container, cover it and stick it into the fridge to set.

Step Nine: Remove & enjoy!
You’ll know that your gummies are ready when they’re firm and no longer a liquid.
You can now remove them from their molds, or cut them into squares or shapes in their pan!

Enjoy :)!

 

Gel Electrolyte Recipe card


If you have any questions at all about this recipe or
if you have any requests for recipes you can call us (250-590-5524)
email us (hello@myhealthessentials.ca), or come by the store
(101-300 Gorge Rd. W, Victoria, B.C.) at any time & we’d be happy to help! 🙂

Recipe: Grass-Fed Beef Stuffed Yams

Local unsprayed veggies are in abundance this time of year, making a weekly trip to the local farms a must! With so many veggies available, this dish incorporated lots of them along with a local grass-fed beef and grass-fed cheese!

The broccoli and cabbage were steamed up, and here is the recipe for the stuffed yams:

Ingredients:
4 Yams (or however many you would like)
1lb grass fed beef (we used our Terra Nossa grass fed beef from Windhorse Farms in Cobble Hill)
4 large slices of grass fed cheese (we used our grass fed aged cheddar from Golden Ears Cheesecrafters)
2 small onions or leeks
1 tsp-taste Himalayan Crystal Salt

Method:
– Bake the yams on a tray at 375 for 30 mins or until soft.
– While yams are baking, fry up the ground beef and onions together until beef is cooked.
– Mix in salt and any other spices you would like.
– After yam is baked, make a slit across the top and scoop out most of the cooked yam.
– Put the beef and onion mixture inside, place a piece of cheese on top and put back in the oven until cheese is melted.
– Enjoy!

Recipe: Electrolyte Gelatin Gummies

Wondering how to get some more beneficial grass-fed gelatin in your diet?! Gelatin gummies are a great way! Here is an easy and delicious staff recipe:

Electrolyte Gelatin Gummies

Ingredients:

1 Cup – Water

2 Scoops – Vega Sport Electrolyte Hydrator (Lemon-Lime or Berry Flavour)

3/4 Cup – Organic Lemon Juice

1/4 Cup – Grass-Fed Gelatin (Bulletproof Collagelatin)

3 Tablespoons – Raw Honey (optional)

Method:

  • Put the 2 scoops of Hydrator into the water and shake until fully mixed.
  • Place all ingredients into a saucepan on low heat and whisk until full incorporated together and mixture is thin in consistency (approx 10 mins).
  • Pour into moulds or a pan and place in refrigerator for at least an hour to set.
  • Enjoy!

paleogummies

Happy Heart Month: Baked Salmon Recipe

February is Heart Month!! Hearth health is important more than ever these days, and we love things that help support it! Salmon (wild, not farmed) is one of the best foods for your heart thanks to it’s large omega-3 fatty acid content! Here is a great simple heart-healthy salmon recipe to nourish you and warm up your winter.

Ingredients: (serves 2)

– 2 Salmon Fillets

– 4 Tbsp MCT Oil

– 2 minced cloves of garlic

– 1/2 of a lemon

– Your favourte herbs (dill, parsley, basil, ect)

– Sea salt or Himalayan salt to taste

Method:

– Preheat oven to 350.

– Place parchment paper in a baking pan or on a baking sheet.

– Place fillets on paper and drizzle with mct oil, sprinkle on herbs, garlic, and salt, and cut up lemon in slices and place on top of fillets.

– Wrap parchment paper around fillets so they are covered and bake for around 15 mins or until fillets flake easily with a fork.

– Enjoy!!

heart

Make Your Own Chocolate

Do you love chocolate? Who doesn’t! Did you know it is actually surprisingly easy to make your own?! That way you can make it how you like it, what you would like in it, and choose which sweeteners to use. Plus with our special European chocolate moulds, it practically makes itself!

Here is one of our “staff favourites” recipes:

Ingredients:

– 1 cup Cacao paste (or powder)
– 1 cup Cacao Butter
– Sweetener of your choice: 1/2 cup Raw Honey, or 1/4 cup of Xylitol, or 1/2 cup of coconut sugar.
– 1 tsp Vanilla Powder

Instructions:
1. Melt cacao paste and cacao butter together in a double broiler (or a glass bowl on top of a small pan with an inch of water).
2. Remove from heat and add sweetener of choice, mix until smooth.
3. Let mixture cool a little bit while mixing and then pour into chocolate mold.
4. Leave to harden in the refrigerator and enjoy 🙂

You can also add anything you would like to it for example spices, nuts, dried coconut, dried berries, ect.

Countdown to Christmas: 13 Days, Bulletproof Cookbook

$24.99

13 Days until Christmas! Do you know a Bulletproof lover or someone that loves food and cooking? Or maybe someone that needs a little help in the kitchen?

The NEW Bulletproof Cookbook has arrived!

We are thrilled for this new cookbook, perfect timing for holiday cooking too! The book has 125 bulletproof recipes to help you have more energy, lose weight with zero cravings, build lean muscle, support your cognitive function, sleep better, and much more! The book is full of great pictures and the recipes are super easy too!

Here’s a Sneek Peak…
Ginger-braised ribs:

Serves 2, with leftovers
1 ¾ lbs. pastured baby back pork ribs
1 ½ cups water
¼ cup chopped leek, white part only
5 small carrots, trimmed and left whole
3-inch piece ginger
1 sprig fresh oregano
3 tbsp. apple cider vinegar
3 tbsp. xylitol
sea salt, to taste

Preheat the oven to 300°F.
Place the ribs with water, leeks, carrots, ginger, and oregano in the bottom of a 9 x 13-inch baking pan. Cover with foil and bake until the ribs and carrots are just tender, 1 hour 30 minutes to 1 hour 45 minutes. Leave the oven on.
Discard the oregano. Transfer the ribs to a dish and set aside. Transfer the carrots, ginger, leek, and braising liquid to a food processor or blender and puree until smooth.
Blend in the vinegar and xylitol. Season with salt to taste. Return the ribs and sauce to the baking pan. Pour the carrot sauce over the ribs and turn once to coat.
Cover with foil and bake, basting with sauce once halfway through cooking, until the ribs are tender when pierced with a knife and the sauce is thickened, 30 to 40 minutes. Slice the ribs and serve with the pan sauce.

Enjoy!