Mom’s Simple Shiitake Mushroom Soup

Shiitake mushrooms are amazing. They are not only vastly superior to portobellos in taste but they have more health benefits as well.

My mom had breast cancer last year and I help out preparing healthy meals for her as much as I can. One meal that she has really enjoyed lately and which packs a ton of healthy cancer fighting goodness is a simple Japanese inspired Shiitake Mushroom soup.

Shiitake mushrooms have many beneficial compounds that have been shown to lower cholesterol, lower blood pressure and reduce the size of cancer tumors. It also has anti-viral and anti-bacterial compounds as well.

The soup takes less than an hour from start to finish and served about six.

Mom’s Shiitake Soup

  1. One medium cleaned unpeeled sweet potato – diced in half inch pieces
  2. 1/2 box organic chicken stock
  3. 1/4 small red onion – finely diced
  4. 4 cloves of garlic finely diced
  5. 4-6 ounces Shiitake Mushrooms sliced in 1/4 inch slices
  6. 1 bunch of organic green onions cut up in small rounds
  7. 1 bunch of organic cilantro chopped
  8. 1 lemon – cut in wedges
  9. 1 tablespoon of Ghee, olive oil, avocado oil
  10. Two cups water

Sauté mushrooms on medium heat in fat of your choice (no veggie oil) in a medium sauce pain for 6-7 minutes. Add onions and sauté till they are translucent. Then add garlic and sauté for another 2 minutes.

Next add the chicken stock, diced sweet potatoes, and water. Bring to a boil and let simmer for at least thirty minutes to up to two hours.

To serve simply ladle the soup into a bowl and add a big handful of green onion and cilantro. Then squeeze a wedge of lemon into it and enjoy!

**I was cooking a lot of button mushrooms for my mom but I recently stopped after Paul Stamets on the Joe Rogan Podcast, warmed against eating them.

I highly recommend it. Paul Stamets is the most knowledgeable guy on the planet when it comes to mushrooms.

https://m.youtube.com/watch?v=mPqWstVnRjQ

Button mushrooms, crimini and portobellos are all the same mushroom, Agaricus bisporus. He hesitated during the Podcast to reveal why to avoid them but I did a little digging and it turns out that Agaricus bisporus contain chemicals called agarotines that when digested can be carcinogenic.

I found a video of him explaining this in more detail. He said it’s analogous to smoking a cigarette when you eat one, except instead of just causing tumors in the lungs like cigarettes these compounds can create tumors all over your body.

So needless to say we avoid all button, portobello, and crimins until further scientific testing is done. Thankfully delicious Shiitake mushrooms don’t contain these carcinogenic chemicals.

In this video he explains to Daryl Hannah (yes the actress) starting at 6:30 why he thinks people shouldn’t eat button mushrooms and portobellos.

https://m.youtube.com/watch?v=2C-QlPb3J74

I hope you will consider trying the soup. It’s something we have really enjoyed.

Brad Miller

Fellow Human

Read Nestle’s Boost label before you buy

I’m laid up in bed with pneumonia along with  some indertiminet GI issue. I haven’t eaten much lately. 

Yesterday after not eating for two days I decided to  drink a Nestle Boost Compact drink to  to get some vitamins and minerals in me.  I’m a habitual label reader and when I read the label I knew that Nestle had a huge opportunity on their hands.

I’ve been eating a primarily paleo diet for the last 9 years and it still amazes me how much of the big three foods that I recommend avoiding are still in mass consumption products including those which purport to be healthy. 

Nestle’s Healthcare division produces the Boost line.

 It’s tag line is: 

“Nestlé Enhancing quality of life and contributing to a healthier future”

With their Boost product I think they have ways to improve the product and make it live up to their goal of “creating a healthier future”. 

The First five ingredients are filled with red flags for those who adhere to the Anscetral Eating hypothesis. The second ingredient is Corn Syrup Solids, the fourth is sugar and the fifth is vegetable oil (canola, high oleic sunflower and corn). 

These are three ingredients I avoid because our genetic makeup has yet to evolve to thrive on them. I believe there are anecdotal and some studies that are showing that these ingredients may not be the best choice for people to eat for optimal health. 

I believe that’s especially true for people who are reaching for a Boost.  Drinking one is not something you normally do if you are feeling well. 

Nestle’s is a huge corporation who is making an enormous investment in developing scientific nutritional products for everything from alzheimers to Inflammatory Bowel disease. If they begin to use less vegetable seed oils, sugar and and high fructose corn syrup and solids in their products  they could change the entire food industry and help bring down the cost of Paleo compliant ingredients.  That would inspire other companies to do the same or they would miss out on the sales that Nestle will be raking in. 

I believe that simple changes could be made to their Boost product to make it more Paleo compliant. A better option maybe for them to come out with a Paleo friendly version. That would be a huge seller. Primal and Paleo products do sell at a premium and people are willing to pay for it. 

Boost Compact is a product that provides a ton of vitamins and minerals and protein and calories that people who are sick need. Having a Primal /Paleo  approved Boost Product would open up a huge market for them. . 

The Paleo Diet was the number onesearched Diet for weight loss last year. Awareness and adoption rates of the Ancestral Diet movement is growing rapidly. People have turned to the Pelo diet to also help ease the symptoms of autoimmune diseases and other chronic modern day maladies.

Nestle is aware of niche food markets because they do offer a Boost that is FODMAP compliant. That’s a great start. The next step for Nestle is to bring out a Boost product that is organic,has olive oil or coconut oil instead of Industrial Seed oils, and uses a natural sugar like honey or maple syrup or even stevia. 

Organic foods typically sell for 47% higher price. I firmly believe that  the margins and markets are there for an Organic Paleo compliant Boost product. 

I would drink it way more often than o do the traditional Boost drink and o would do so even if o wasn’t laid up in bed.  

If you want to contact Nestle HealtheCare Nutrition and let them know you would be a buyer of a Paleo compliant Organic Boost product call 1-800-247-7893. 
Brad Miller 

Grilled Cucumbers 


A pleasant surprise. 

Summer time is the time for grilling. There is nothing better than a meal of perfectly grilled chicken with a side of grilled veg, like peppers and zyccchini. Yesterday I decided to expand my outdoor cooking horizons and threw cucumbers on the fire along with my tried and true favorites and I’m glad I did. 

In the middle are the two cucumber halves. 

If you are a fan of grilled zucchini I think you’ll also like grilled cucumbers. The charring and time over the coals brings out a mild sweetness that you just don’t get from eating them raw.  

 It’s very simple to prepare. This is all you need.

Cucumbers, oil, and salt and pepper.   

1. Cut your cumbersome in half.

2. Use a spoon to scoop out the seeds 

3. Coat with olive oil 

4. Liberally salt and pepper both sides with

5. Place cut side down on the gril – flip when there is a bit of char, then finish it with skin side down till tender.

I serve mine doused with my 5 minute vineigrette along side grilled chicken. Absolutely delicious. They are even better the next day.

If you are feeling adventurous try grilling cucumbers for a novel and nutritious addition to your next summer time meal. 

Brad 

Mind your mental diet

Six Minute Read

Mind Your Mental Diet

We are what we eat is a famous saying we’ve all heard over and over again. What if we should also add the observation that “Our minds our made of what we listen to and see”? Food is both the fuel and the building blocks of our bodies and our brains. We deplete our resiliency and longevity by eating the foods that aren’t nourishing while missing out on the opportunity to strengthen ourselves by eating foods that contain what our bodies and brains thrive on. The exact process happens when we consume media.


When we consume healthy foods our physical processes work more efficiently. Our bodies have the resources it needs to better fend off injury and illness. When I consume good food I feel better. When I make a point to consume positive images, thoughts and ideas I do as well. By making a point to mentally consume life affirming growth oriented and interesting ideas delivered in entertaining ways by people of good will, I’m better able to turn even obstacles I encounter into opportunities.

I’m a huge proponent of ancestral eating. But I sometimes stray from the paleo path and when I do I feel lousy both physically and mentally. The times I do get off the straight and narrow, I can look back and find that I’ve not been reading books about or listening to podcasts explaining the benefits of primal eating. By not inoculating myself with these positive sources of information I become more susceptable to the subtle and not so subtle influences around me. Part of the reason for this is, that I like every other average American, am exposed to about 4000 advertisements per day. That number includes everything from internet ads, to billboards, store fronts and government propaganda

There is a reason that your email is free and there is a reason Facebook doesn’t charge you. It is because Ads work. Companies and the government pay them to put messages in front of you in hope of changing how you think. We all want to believe that our behavior isn’t affected by these ads but they are. Our minds take in a lot of information from ads each day that after repeated exposures begins to deeply seep into our decision making processes. It’s like mindlessly eating snacks while watching tv. Before you know it the bag of potato chips are gone and you were not even aware you were eating. Or it’s like when we don’t control what we are being served to eat when we go to someone’s home for dinner. We consume ads in a similar way. We accept what we are given or we mindlessly consume information without considering or even being aware of the consequences.

But there is hope of course. Like any diet we first need to know what is wrong with our current way of eating and make adjustments. One of the biggest steps for me is that on a regular basis I clear out my “mental food fridge”. I get rid of all the junk that is not helping me to enjoy life more fully. I eliminate or greatly limit all the sources of media that I go to in order to get that quick dopamine fix, or that I indulge in when I’m procrastinating or just because I’ve made a habit of watching. These sources of negative mental foods include twitter posts and youtube video rants about gloom and doom. I’ve spent hours going down the rabbit holes of conspiracy and the always imminent collapse of civilization. This doesn’t mean I don’t indulge now and again on both. I’m fascinated and curious about large social patterns and past cataclysms and do believe that a major event could be possible again.

In order to have a ready supply of positive nourishing mental food at hand to offset the occasional indulgences, I seek out positive sources of information which don’t ignore reality but illuminate the human condition in order to help individuals improve their lives. For me the Joe Rogan Podcast is my biggest mental food staple and has been for years. He explores the ideas that help humans live better and he does so in a funny, intellectual and empathetic way. On The JOE ROGAN EXPERIENCE he’s had everyone from Neil Degrasse Tyson to Steve-o. Nutrition, fitness, mental toughness, comedy, overcoming adversity, scientific discoveries, becoming a better human being are all themes he explores. The conversations are always deeper than what you’ll find with most other places because he spends between two to three hours with them. When I consume most JRE podcasts I feel better. My mood is lifted, I’m motivated to take actions to improve my life and I have something positive to share with others.

This is 
another amazing part of a Nourishing Mental Diet. You get to can share these ideas and information with others without losing their benefits. This is different than food that you eat. You actually increase your positive mental state when you share these nourishing bits of positiveness. On the other hand if you share negative information you are now feeding that person negative mental food. I heard someone say once “Don’t dump your mental garbage into my mind.” When we share positive information, emotions and energy we are becoming a source of nourishing mental food for others and reducing the amount of mental garbage in the world.

We all have a choice each day on what we choose to consume, whether it’s physical food or mental food. These choices create a trail of complicated consequences that can last a lifetime. Even if the effects aren’t felt immediately they can add up and make a huge difference in what we think, how we perceive the world, how we emotionally feel and how we interact with others. Our body and our mind to a large extent are both the product of what we consume. We can be filled with junk food and negative media that creates an inflamed mind and body or we can ingest the positive nourishing food and ideas that makes us feel better and which enable us to create the body and world that we want to live in.

Brad Miller

Ten things to do instead of watching the debate

Human health includes both inputs and outputs. What we think, what we watch, and how we feel directly influence everything from the architecture of our brain to how well our immune system is functioning. I’ve listed ten things we all can do that will be better our health on Monday instead of watching the Presidential debate which can induce high blood pressure, depression, hopelessness, apathy, and even thoughts of self-harm. So if you want to avoid all of those possible side effects of watching the debate take a crack at doing one of these fun and healthy alternatives.

  1. Make Love to your significant other. If you think 90 minutes is being a bit overly optimistic than start with head to toe massage and then get to the good stuff. Then repeat until the 90 minutes are up.

    Sexual intercourse helps to boost your immune system and also helps to lower blood pressure. Watching the presidential debate will definitely raise viewers blood pressure.

http://www.webmd.com/sex-relationships/guide/sex-and-health

2. Cook and eat a Primal Meal. I would suggest making grass fed beef tacos. Mix up your own taco seasonings, lettuce tomato and if you are cool with dairy, organic cheddar cheese and organic sour cream. If you are feeling really adventurous you can make your own cassava flour tortillas. This is the link to my recipe for the tortillas.  They are delicious.

https://healthier2day.com/2016/08/10/cassava-flour-tortillas/

Eating paleo or primally has a host of health benefits. It can help you lose weight,  lower your cholesterol and help ease the symptoms of many  chronic illnesses. The Paleo approach to eating also helps you to avoid wheat, vegetable oils, and sugar that have a host of negative effects on the human body and all of which can contribute to diabetes, heart disease and even cancer.

3.  Get your garden ready for Fall planting. Now is the perfect time to revisit your      summer  garden and write down what worked and what didn’t. After that you can sit down and plan out what you are going to plant this fall. This is something the whole family can be involved with. Growing your own organic vegetables feeds your body and your soul.

http://www.motherearthnews.com/organic-gardening/what-to-plant-now-zl0z0903zalt

4. Start learning a new language. If you learn another language it can help increase your memory and help with avoiding common cognitive traps like spelling errors or common grammar errors. Also it helps to broaden your horizon and get a different perspective which is always a good thing. This can help you see through the “tribalism” that the media and the ruling elite attempt to box us all in with and it helps you avoid falling for their plans at creating tension amongst the various “tribes”.

http://www.theatlantic.com/health/archive/2014/10/more-languages-better-brain/381193/

5. Play a board game with your family. I personally would avoid playing risk with my family because the shouting and hurt feelings defeats the purpose. But for most people playing board games is an activity full of smiles and laughter. We’ve heard over and over again laughter is the best medicine, I don’t know about that but laughter has been shown to increase endorphins and decrease stress hormones. Another great benefit of playing board games is that you sit across from each other and you make a lot of eye contact with each person. Anyone knows that one of the best things in the world is to be the recipient of a loved one’s full attention. This is especially important for kids.

Instead of staring into a glowing box projecting images and sounds of two people you don’t know and will never know, use your attention, intelligence, energy and time to engage with those that you love while playing a game. You’ll be having more fun than anyone who is watching the debate, I guarantee it.

http://www.healthfitnessrevolution.com/top-10-health-benefits-board-games/

6. Write three letters to the three people in your life. You don’t even have to send them. The site of handwriting from someone you love has a powerful affect on a person. It is almost like seeing a picture of them writing the letter while at the same time peering inside their minds. It’s a very intimate way to communicate. That’s why it’s very unfortunate kids are not being taught cursive any longer. It is an art form and it conveys individuality that you can feel. If you’ve ever come across an old letter from a long ago love or a birthday card signed by your grandma who passed away years ago, you know what I mean.

http://www.mindbodygreen.com/0-23540/the-surprising-health-benefits-of-writing-love-letters-according-to-science.html

Writing letters involves both sides of the brain. There is a structure to it the writing, there is the emotional component and what content you want to cover. It can be as simple as sharing your latest vacation trip with an uncle you’ve not spoken to for a while or a heartfelt thank you to a caregiver, a teacher, or someone else who has helped you in a powerful way you’ve never thanked properly. That is a thousand times more powerful than anything that’s going to be said on the glowing box by those two people you don’t know and will never meet.

7. Take a hike. That’s really what I want to tell all politicians. I know we’d better off without them but in the mean time go outside and walk. Go for as long as you can. It’s not a race. Take someone with you. Enjoy the birds, the breeze and the cool night air. The walk is all about the experience of being in nature even if it’s just walking in your neighborhood. Walking helps improve your circulation, strengthens your bones and improves your mood. Maybe the debate should have the candidates walking and talking?

http://www.arthritis.org/living-with-arthritis/exercise/workouts/walking/wow-of-walking.php

8. Go to a yoga class. This is a great time to try out yoga. I have a feeling no matter who is elected in the next fours years, their will be a lot of tumult, stress and strain in the U.S. The deep state doesn’t change when the tenets of the White House move out. Yoga is not just for unwashed hippies or girls in their twenties. It is extremely beneficial for mind and body. I actually followed a thirty day yoga youtube series “Yoga with Adrienne” last year. I’ve had a ton of abdominal surgeries and it helped to stretch out my scars and adhesions.

Yoga helps you get stronger, be more flexible and more resilient, both physically and emotionally. Watching the debates makes you feel powerless. Doing Yoga is empowering.

 

http://www.yogajournal.com/article/health/count-yoga-38-ways-yoga-keeps-fit/

9. Read a great book or listen to one – I am knee deep into a Robert Heinlein science fiction book on Audible. The narration is awesome and it deals with deep issues like slavery versus freedom, the book is “Farnham’s Freehold”.  Start a new book on Monday instead of watching the debates. You’ll have engaged your imagination, learned something knew, and have something to share with others. And you’ll be ahead of 42% of college students who never read another novel after graduation. That’s scary and it also explains the state of the world we live in.

Reading fiction helps to heighten connectivity in the brain. That according to experts is a good thing. Plus its enjoyable. Not being able to put down a great book is one of the great pleasures in life. Start on Monday or finish the book you’ve been neglecting.

https://www.psychologytoday.com/blog/the-athletes-way/201401/reading-fiction-improves-brain-connectivity-and-function

If you are not into fiction start reading up on a hobby you wanted to start or about farming, carpentry or some other practical skill. Or better yet about philosophy. If you are interested in Libertarian or The Freedom Philosophy I recommend checking out this free book by Leonard Read: “Anything Peaceful” which is the total opposite of what the two candidates will be spewing on Monday. This book covers why peace and individual liberty go hand in hand.

https://admin.fee.org/files/doclib/anything_thats_peaceful.pdf

The key is to use the time to grow, improve and be an active participant in life and not just a passive consumer. What I love most about books is that there are no commercials in them. I can’t believe no publisher hasn’t thought about putting ads in books yet. I’m glad they haven’t. Below is a bunch of other reasons why reading is awesome.

http://www.persistenceunlimited.com/2007/12/the-26-major-advantages-to-reading-more-books-and-why-3-in-4-people-are-being-shut-out-of-success/

10. Remove toxins from your house. Not having the debates on in your home is the first step in removing harmful cognitive toxins from your residence. The debates, the media, the talking heads all spew out harmful cognitive poison. I watched  “The Human Experiment” last night. It was eye opening. It’s not about cognitive poison but its about all the horribly toxic ingredients that are in everything from household cleaners to makeup to shaving cream to soap which wreak havoc on the human body. Spend time on Monday going through your home and reading labels. Then go online and research what natural and organic products you can buy to replace the toxic sludge we are soaking ourselves in daily.

Two brands I like are:

https://www.drbronner.com (great soap)

http://www.seventhgeneration.com (paper towels and household cleaners)

These are just ten things you can do that are good for your health instead of watching the debates which is not. Your vote won’t matter. Your individual actions and choices you make on a daily basis impact your life a billion times more than any politician’s actions ever will. Spend the time with the TV off as a silent protest to the powers that be and concentrate on living a healthier and happier life today. Your health is the bedrock of your life. It is the foundation for all your relationships. Spending time getting stronger, growing closer to your loved ones, improving you brain and exercising your body is a great way to become healthier today.

Your life is Epic – act accordingly.

Brad

Pancreatitis and Psoriasis How Grapefruit Juice helped me

img_2773

“Let food be thy medicine and medicine be thy food.”
― Hippocrates

I hate grapefruit juice. I always have. But I drink it almost everyday now. The reason I force it down my gullet  is that it helps reduce the pain and severity of my pancreatitis attacks. When I feel my pancreas acting up which is almost daily now I start drinking grapefruit juice. There have been studies done on Grapefruit Juice extract that have shown it effective in reducing damage done during pancreatitis attack. There are also studies that show that Naringenin the main flavonoid in Grapefruit is also very anti-inflammatory.

When I drink Grapefruit Juice I immediately feel the result. I feel a “cooling” effect on the inflammation which I experience as swelling, pain and feeling sick, that is associated with the pancreatitis. The compounds in grapefruit juice are also thought to help stop the inflammatory cascade and lower cytokine production. This all leads to less inflammation and inflammation has been linked to heart disease, cancer, and for me psoriasis.

On top of having a pancreas that despises fat I’ve also had psoriasis for almost thirty years. I’ve not had a remission in my psoriasis since I first got it. It’s been a nightmare having it. I’ve tried creams and Enbrel. I had success with both but both require consistent life long applications with unknown long term side effects. I stopped using steroid creams because its impossible to put it on 75% of your body everyday and I stopped using Enbrel after I got pneumonia last year. I remember vowing to myself I would cure my psoriasis naturally about five years ago. I think I’m closer now than I’ve ever been.  I at first tried tons of different supplements but they didn’t work. The changes I’ve made recently are I’ve dropped 30 pounds, eaten a mostly primal diet, drink alkaline water and drink grapefruit juice everyday, and have seen spectacular results.

Another one of the benefits of consuming grapefruit juice is that Naringenin, the main flavonoid in the fruit, it has  been shown to help not only with easing inflammation but it also aides weight loss. I actually am trying to put on a few pounds now but in the past year I’ve dropped  thirty pounds of mostly fat over. I lost it mostly due to changing over to a mainly paleo diet.  I went hardcore at the beginning of February and lost the last ten pounds that have been plaguing me for ever. But the grapefruit juice does help keep the fat off. And keeping the fat off helps lower systemic inflammation in my  body.

Fat cells are linked to psoriasis and inflammation because they produce the hormone Leptin along with other factors. Leptin is a key hormone in the body that regulates everything from hunger to how much fat we store.  There have been studies done that show psoriasis patients have an increased level of leptin in the blood stream and many psoriasis patients are obese or overweight. I’ve gone from 172 pounds down to around 140. Almost 32 pounds of weight loss over the course of a year. Eating a standard american diet leads to leptin sensitivity which promotes inflammation and causes the body to store more fat. A study out of Taiwain speculated that in the future weight loss recommendations will be added to all psoriasis treatment protocols.

I prefer to drink organic red grapefruit juice because it also contains lycopene – white grapefruit juice doesn’t. I’ve also started adding a small pinch of himalayan sea salt to  each glass. This makes it taste better and provides additional minerals. Along with the grapefruit juice I’ve recently begun drinking Icelandic Glacial water due to its high ph of 8.5. I don’t know if it has helped with the psoriasis. Autoimmune issues and the inflammatory response are so complicated that its hard to say what is having an effect or if whether its the combination of the changes that are the key. My goal is to continue adding small steps to reduce my inflammation.

I have a lot of inflammation going on. When I was twelve I was diagnosed with Ulcerative Colitis. When I was 15 I got psoriasis extremely bad. I believe that my pancreatitis has an autoimmune cause as well. Anything that helps cool inflammation is vital to my living healthier and enjoying more of my life. Grapefruit juice is now a permanent part of my anti-inflammatory campaign.

Before trying grapefruit juice or grapefruit extract it is recommended that you talk to your physician because it can interfere with many medications.

Please leave a comment if you’ve tried grapefruit juice for pancreatitis or if you’ve lost weight and seen a decrease in the severity of your psoriasis. Also I would like to know what you think about Alkaline water.

Wishing you a healthier today and a better tomorrow
Brad Miller

 

http://www.webmd.com/skin-problems-and-treatments/psoriasis/news/20081215/fat-hormone-linked-psoriasis

http://www.ncbi.nlm.nih.gov/pubmed/18503517

http://www.ncbi.nlm.nih.gov/pubmed/16579728

https://www.sciencedaily.com/releases/2013/03/130305145145.htm

 

 

Cassava Flour Tortillas

One of the things I missed most when first transitioning to a more ancestral diet is the elimination of taco night. Now I don’t have to.

I eat Cassava Flour Tortillas at least twice a week. They are delicious. Below is a recipe that I’ve been perfecting over the last few months. It’s based on the recipe that is printed on the of Otto’s Cassava Flour bag. IMG_2655 This is the only brand I have tried so far. For me its tasty, easy to work with and is a great substitute for white flour when making breaking and tortillas.

 

This the only brand I use and I highly recommend it.

Cassava Flour is Paleo, Primal and AIP approved. I’ve also used it as a breading for wild boar schnitzel, bream, and chicken cutlets. They all turned out great as well. I need carbs in my diet because of my ileostomy. Otherwise my output is too watery which causes dehydration and a horrible burning pain on the skin around my stoma. I know its gross to talk about “output” on a recipe post, but let’s be honest, everything we eat comes out in the end.

I’ve included some pictures as well.

Cassava Tortillas 8 Servings

Prep Time: 15 minutes

Cook Time less than 20

Equipment needed:
Parchment paper, Mixing Bowl, Fork, Measuring cups, tortilla press (not necessary but I highly recommend it), non-stick skillet (I’ll try cast iron soon and leave a review)

IMG_2656

Ingredients:
3/4 cup Cassava Flour – I use Otto’s

1/4 Teaspoon Himalayan Salt or Sea Salt

2 Tablespoons plus 1/2 Tablespoon Fat – I like melted Ghee or Avocado Oil

1/3 cup H2o plus 1 teaspoon

1 Tablespoon Organic Apple Cider Vinegar

1/2 Tablespoon Locally Sourced Honey

Place dry ingredients in the bowl, add the liquids 2 tablespoons of fat and the water and stir. The dough will start to combine into one inch balls with some of the flour on the bottom and sides of the bowel not incorporated. Next I add the extra fat and water if the dough seems too dry. Normally I’ll add the extra fat. If its still dry after that I’ll add the water.

Stir again to incorporate the extra fat and or water. Next use your hands to mould the dough into a ball. It should feel soft and dry, not sticky. If it is sticky all you have to do is add a little bit more Cassava Flour at a time until the dough loses it’s stickiness.

Now you just divide the dough into eight equal portions. Place the balls onto the large sheet of parchment paper. Next get your smaller sheet of parchment paper and fold it in half. Put one of the dough balls into the center of one half of the folded parchment paper. Cover the dough with the other half.If you don’t have a tortilla press get a rolling pin and gently press out the dough into a circle about four inches to five inches in diameter.

I like to get the tortillas as thin as possible. That’s why I use a tortilla press. If you have a press simply place the folded parchment on the press. Place one ball on the bottom half then cover the ball with the top half of the parchment paper. Then press. My tortilla press doesn’t quite get it as thin as I’d like. So I add a spacer of one or two small plastic cutting boards that I place on top of the parchment paper and then press for a second time.

I place each flattened tortilla on the large piece of parchment paper. Next heat up a dry non-stick skillet on high. You want it hot. When up to temp place in the tortillas. It will take approximately 2 to 4 minutes per side depending on how done you like yours. You’ll know its time to turn them when you see bubbles forming on the surface. Flip and cook for another 2 to 4 minutes.

Stack them up on the plate. I enjoy mine as a great substitute for a flour tortilla. I like to make grass fed beef tacos with mushrooms and homemade taco seasoning. They are delicious.

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The tortillas heat up great in the microwave. You can also grill them once you cook them on the stove. That’s my favorite way to eat them. We had grilled steak tacos with fresh pico de gallo, and cilantro on these bad boys. One of my all time favorite meals.

Cassava flour is awesome but it does have about 14 grams of carbs per tortilla. It is reported to be a good source of resistant starch and only .15 grams of sugar per serving. If you are diabetic or have other issues with carbs I would do your due diligence before trying

I hope you try the recipe out. I honestly don’t measure the honey and the apple cider vinegar any longer. Its just by sight. Play around with that and what types of fat to use. In the future I want to try lard, beef tallow or duck fat too. If you have any comments or suggestions please comment below.

Brad Miller

Healthier2day.com