Sundog –noun 1. parhelion. 2. a small or incomplete rainbow.

Posts tagged “robb wolf

Paleo Sweet Potato Pie Recipe!

I’ve had a lot of requests for the pie recipe from my birthday and so here goes! I found it online at a forum posting here , but then we modified it as we went along. The main changes are no honey (our sweet potatoes are sweet enough) and baking dishes used.

sweet potato pie lit candle

It is paleo friendly, gluten free, and dairy free recipe for dessert, side dish, or an after workout snack!

Paleo Sweet Potato Pie:
– Sweet Potatoes (equal parts potato to milk, adjust as needed)
– 1 can Coconut Milk (I used full fat)
– 2 Eggs
– Spices (we used cinnamon and cloves, anything used for pumpkin pie would work for this)
* Often times yams are called sweet potatoes – I don’t know how those would work as we used actual Japanese Sweet Potatoes grown locally. Canned sweet potatoes are also an option.

Wash and dry the potatoes, then toss them naked and unpoked into a 375F oven to bake. We don’t use foil, just a cookie sheet on the rack below for drips. Start checking them after 1 hour, they should be soft to squeeze like with russet potatoes. Ours took about 1.5 hours to cook due to size.

After potatoes have cooled, remove the skin and mash them. The skin can be eaten or saved for cooking with later. Unlike russet or other potatoes, these are not part of the nightshade family and so are safe to eat.

We never measured the sweet potato volume, just added milk until the consistency seemed right. If you’ve made a few pumpkin pies, you’ll know the type of consistency to aim for. Otherwise I’d suggest aiming for equal parts potato to milk as the original recipe called for one can of sweet potato to each can of milk.

Add two eggs per can of milk, we doubled the recipe so had 2 cans of milk and 4 eggs.

Add spices to taste. Traditionally used spices would include cinnamon, cloves, nutmeg, allspice – and never forget the love!

We do not have a pie pan, but instead split the mix between two small rectangle baking dishes. Seemed to cook up just the same as it would have with a pie pan. The original recipe called for oiling the dish and coating it with your choice of flour (they used almond flour), but this proved unnecessary for our pies. Plus we lacked a paleo friendly flour.

In a preheated oven, cook the pie at 425F for 15 minutes then lower temperature to 350F.

Cook another 35-45 minutes. Ours were ready at 40 minutes.

They were good warm, but also very tasty cold! Enjoy!


A Sweet Potato Pie Birthday!

Last week was my 35th birthday. I had many ideas for how I would be spending the day, but ultimately a week long asthma flare narrowed down my choices.

Yet, that didn’t stop me from having a fantastic day. Ultimately I knew my day had to involve two things – I needed to be at the ocean and it there would have to be pie!

I'm 35 today!

The day began with a beautiful sunrise. It’s difficult to describe how incredible the sunrise can be here. We have an east facing apartment and some mornings I can hardly wait to get out of bed after glimpsing the magnificent colors in our window. I would have posted a picture, but my camera has yet to capture the clarity and brilliance of the dawn.

Breakfast, a bit of early birthday pie, and presents soon followed as we made sure to have a lazy morning. Then it was off to the beach!

This time we went to a small beach we frequent, called Lower Paia Park. Other than the occasional tour group, this seems to be more of a locals beach. The waves had a couple feet of swell, which looks daunting from the shore, are a blast to go swimming in!

Sometimes you can float over the waves, they simply raise you a few extra feet higher than you were before quickly passing on and leaving you in their wake. Other times you have to be quick to duck under them when they are extra large and break before reaching you.

These are the more exciting waves because each time they pass over you, its an amazing amount of energy running down your back and tugging at your feet while the surf surges toward land.

After a surprisingly long swim, we changed out of our swimwear and headed to a second beach – Ho’okipa. We were off to watch the surfers while having our picnic lunch.

Shortly after we found a spot to sit, a surfer chick came along to try surfing in front of our position. She was very new, likely has only tried surfing a couple times so far, and it made for some good entertainment. We quietly cheered her on each time she struggled to catch a wave, her legs wobbling under her, and hoping this time she would be able to stand on the board.

Surfers at Hookipa

During a lull in the surfing action, we ate our lunch and Jeremy sung me Happy Birthday. This is the first time in many years we’ve had a candle. They were never something we thought of while living in the tent and luckily an Aussie friend fixed the problem by sending one along as an extra secret gift just in time!

sweet potato pie unlit candle

The sweet potato pie was amazing. I’ve never had it before, though I’ve always been curious as to what it would taste like. Our sweet potatoes are purple on the inside which added to the festive nature of the pie.

After swimming, picnicking, and surf watching it was time to go home. After paleo meatloaf for dinner (and more pie of course!), we watched a couple movies that both turned out to be rather dull.

Bad movies didn’t change anything – it was still a fantastic day!


Paleo Cookie Pancakes!

With the holidays upon us, seemed a good time to share our recipe for Paleo Pancakes. These are a bit different than many similar recipes online as we designed them to be high density protein with a good dose of veggies – basically, a balanced paleo meal for times without the ability to cook. Turned out, they are tasty anytime!

Better yet – they taste a bit like cookies!

They are a sugar free, gluten free, organic, ready to go meal.

I’m sure the hemp powder we use can be substituted for other nut flours, we just needed the big protein gains during cold times without cooking.

Paleo Cookie Pancakes:

1 cup mashed squash
1/2 cup hemp powder
1/2 cup walnut flour
1/2 cup coconut milk
6 eggs

Lots of cinnamon (to taste)
Light cloves
1 tbl ginger powder
1/2 tsp salt, or to taste

Mix the hemp and walnut flour with the coconut milk. Mix in the mashed squash. Add eggs and mix well. Add spices or substitute for pumpkin pie spice.

It should have the consistency of thick pancake batter. Can add a few chopped nuts or berries to the batter for texture and bursts of flavor.

Scoop 1/4 cup of mixture onto a hot skillet or griddle, use plenty of butter or coconut oil to prevent sticking. Cook on a low heat, they burn a little easier than other pancakes.

Flip each pancake when the bottom side firms up, like normal pancakes. Cook some more until done!

These tend to be thin, but fluffy due to the egg content. Two pancakes each makes a filling meal for us. I did not write down how many the recipe makes, but its around 9-12 cakes.

We usually eat these plain, but for special occasions (like birthdays) we’ll put a little vanilla ice cream on top. Wow they are good!

It would be easy to substitute many of the ingredients. The squash helps balance the acidic nut flours, helps provide carbohydrates, and keeps the pancakes moist. Bananas, pumpkin, yams, etc would all work well in its place. There are different types of nut flours, you can experiment with finding the one that suits your taste buds the most.

Enjoy and Happy Holidays!


Letter to a Friend

I wrote a letter to a good friend last night and oddly, turns out we both had the same ideal – that the things I said in the letter need to be heard by more than just one person. This is a very candid view of my life right now. Edited only for name, “Late night chat”

Hola! 🙂

Its about 1 am here and just killing a few minutes before Jeremy is ready for bed. We forgot our b12 shots till sometime after 10 tonight so not in a big rush for bed. Seemed like the lesser of the two problems – skip them a day or be up late.

Don’t have enough time I don’t think to reply to your email today fully so will hit it in the next few days. The simple reply – sure sounds like a lot of really fun stuff you’ve got going on! 🙂 Good luck with the relatives visiting if I forget to wish it later.

Well, Jeremy and I had a long chat tonight. Happened after I went for a bit of a walk by myself tonight. Jeremy’s ankle was kinda sore from some exercising we tried last night so he stayed home. Was good to get out by myself for a bit anyways. Granted I chatted with myself and nature the whole way I walked, but was a good chat.

Ended up giving me lots to think about and talk to Jeremy about. We ended up talking for probably 2+ hours but I think it ended in a really positive place. Not a fully happy place, but positive.

The not happy part is because of where our health is right now. Quite frankly I’m rather worried about us. We seem to have suddenly had a rather large downturn these last several weeks and we always are so dang close to that point of life being more than we can keep up with, that any downhill motion is very worrisome.

But we figured a few more things out and hopefully will have some stuff improve in the next few months from it.

Its hard coming right out and saying stuff like this, you know? Hard to admit just how low we end up sometimes. We really need more help but I don’t think there is any where to get it from. Most of the type of help we need is beyond what Jeremy’s dad can do and we are simply too broke to afford to pay someone for work.

We need to be indoors. Life is so very much hard outside like this. :/ It tears me up to see Ron’s place every day just off through the woods about 200ft and know he has a spare bedroom we could use with very little notice. But figure there’s no point to it because we get ill just being downwind of his open door/windows on sunny days so I really doubt we could live there.

You know what occurred to me yesterday? Summer 2004 was likely the last time I might possibly have been inside a house, but only for a visit. Might even have been 2003. I know 2003 was the last time we cooked inside a real kitchen and that was while sleeping in a friend’s yard and using their house one night when they were out of town, though we just cooked and watched some tv before going back outside. Was a nice and low toxic place, unfortunately they sold it and moved about a year later.

Fall 2002 was the last time I lived or slept indoors. December 13, 2002 was the date we left all that and have been in a tent since. That’s a long friggin’ time.

But aside from the length of time, its our health. We need to be indoors. I don’t know if I’m going to find a way to make that happen and the worse our health gets, the less options we have.

I’m not sure what happened, we had been doing well with the diet change for a while. But we’ve been getting weaker and more easily injured the last maybe two months. Its a real problem, we don’t have much to loose. I’m actually thinking about paying Robb Wolf for some consultation time in another month or two if we can’t swing things around ourselves. Just don’t know what to do and I think part of it might be diet. Its like – all of a sudden we just stopped getting the nutrition we need from what we eat. Will see our normal doc first and see what he suggests, but talking to Robb in a nutritionist type capacity might not be a bad thing. Might be well worth the money and at least this way we would know its a person who has some knowledge of diets like this.

Honestly, it really feels like somethings gotta change in the next few months. We’ll do pretty much anything to find that change because things stopped working right for us and in a big/bad way. I am very hopeful still that Jeremy being off his candida med will be that change, but it may have pushed our already taxed bodies too far. I’m a bit scared to be honest. Hard to admit, but I am.

We’ll find a way, we have to. I just would feel a lot better if I had an inkling of what that might be.

I know you’ve said that you pray for us sometimes. I really don’t think I’ve ever asked anyone to pray for me before, but think you could toss in an extra good word or two for us?

heh, here I had intended on making sure to write something that wouldn’t worry you and I’ve a strong suspicion that I failed on that point. I am sorry for the worry, I just really needed to tell someone these things. Well, someone besides Jeremy. 🙂 I just hadn’t wanted to add to your load and I do most certainly apologize for it. 🙂

So yeah, had a good long talk with Jeremy tonight about all this and more. Started some fresh action that should help towards putting things right for us with just a bit of luck.

Alrighty, Jeremy’s done and its very late here. I got longer winded here than planned and now he’s been waiting for me. lol I’m going to head off to bed and hopefully a good night’s sleep. 🙂 Big hugs, Lisa


Robb Wolf

As some of you already know, I’m a big fan of Robb Wolf.

He’s a very smart guy who knows TONS about eating paleo, making it your lifestyle, and it often seems just about everything else. The blurb on his site says this about him:

“Robb Wolf is a former research biochemist specializing in lipid metabolism. His CV includes research at the Fred Hutchinson Cancer Research Center and graduate work with Prof. Loren Cordain of Colorado State University, author of The Paleo Diet and The Paleo Diet for Athletes. Robb is a co-founder of the CrossFit NorCal (the 4th CrossFit Affiliate), a review editor for the Journal of Nutrition and Metabolism, and a co-founder of The Performance Menu.”

A few months ago I ran across his blog and the weekly podcast he had recently begun. I was quickly a fan and tuned in each week to hear him answer 5-8 questions from listeners. The questions seem to vary considerably, but its about a 50/50 split between stuff on reaching fitness goals and things involving chronic health problems.

The information in his podcast could easily fill a book and I have learned a tremendous amount from him. Its impressive how passionate he is about helping people and it shows in the detail he gives each question. Nobody is paying him for this, he willingly shares his knowledge for free – something not many people would do.

A few weeks ago I finally figured out a few questions of my own and posted them on his site. This week he answered them! Here is the link to the podcast:
The Paleolithic Solution Episode 29

And below are the questions I asked. He answers mine first in the podcast so just start at the beginning. The previous podcasts can be downloaded still and are very much worth the time to listen to if you have chronic health concerns, are interested in gym performance, or would like to know more about paleo eating. I hope you all enjoy!

“Hello Robb!
Long time listener, first time caller. 🙂 Nine years ago, mine and my partner’s health plummeted after some prolonged solvent exposure coming over from the neighboring apartment and compounded by a black mold infestation in our apartment. Our health steadily declined for the first several years but in the last three we seem to have leveled off at about 25% functional capacity. It has left us nearly fully housebound, bedridden about 8-10 of our waking hours a day and completely knackered. In my never ending search to find a way back to health for us, we swapped to a strict Paleo lifestyle just over three months ago and have seen a small improvement. We are in our early 30’s, have been diagnosed with Chronic Fatigue Syndrome, Multiple Chemical Sensitivity, and Fibromyalgia. Our allergies are crazy bad to most chemicals which has left us homeless in a tent for the last eight years.

I had a couple of questions about leaky gut, supplement inactive ingredients, and the Now Super Enzymes.

1. I have no doubt our gut is leaky as a sieve and we have been taking aloe, slippery elm, and marshmallow for six months to try and aid this. We use lots of organic coconut oil with our cooking and about a month ago started taking copious amounts of Kirkland fish oil (13.5g/day, we both weigh ~170 and are working up the amount). Two weeks ago we removed all eggs and nuts, have been dairy free since going Paleo. We haven’t been able to afford grass fed meat yet, but do buy hormone and antibiotic free. Any ideals on how long a bad leaky gut problem can take to heal and/or experience greatly reduced inflammation? Anything else that you know of which we could try to do to help speed this up?

2. We have been taking Source Natural’s Pancreatin 8x enzymes for six months and I recently picked up a bottle of the Now Super Enzymes to give them a whirl as they have the HCl the other ones lack. At 2 caps per meal I had a bit of a bad aftertaste which I suspect was the HCl as it reminded me much of smells from chem lab years ago, but no heat. Tried 3 caps for two meals but though there was no heat, it produced a surprising amount of burping, a general sour feeling in my stomach and later my gut, and even more of a bad aftertaste. Any thoughts? Too little, too much?

3. Lastly, our doctor has us on many, many supplements to help with the lack of nutrients our body had been absorbing from our very poor diet. I’m a bit concerned the added ‘inert’ ingredients in the capsules might be tossing a wrench in us trying to remedy the leaky gut. Are there some non-obvious things I should watch out for on the ingredient list?

Thank you very much for all the time and effort both you and Andy put into these podcasts. I have learned an incredible amount of information and feel very strongly that you have already helped my partner and I make healing progress we might otherwise have been much slower to achieve. Also, I attended Butte College for couple years at one point in my travels so hearing you and Andy chatting about Chico always feels like a little piece of home.

Have a beautiful day, Lisa/Sundog :)”