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Hot chocolate is a luxury of cold weather — a warm, velvety-smooth mixture of rich cream and dark chocolate that does double duty as a drink and dessert. Unlike its sweeter cousin, hot cocoa, hot chocolate is thick, with a balance of sweetness and bitterness that only dark chocolate can give. This homemade treat only requires a few ingredients and a few minutes on the stovetop to warm up a cold evening.

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All smart cooks know that always having a few basic pantry staples on hand is critical for those times when making it to the market is just not going to happen or a quick supper is needed. Here we have recipes that rely on things every cook should have in her cupboard: cans of beans, tomatoes, coconut milk, and of course, the most famous of all, dried pasta.

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How To Make Brioche

(Image credit: Quentin Bacon)

Baking requires patient precision and a mastering of technique, yet it doesn’t have to be difficult or out of reach. These 10 lessons were our most popular in 2016, and for good reason — they inspire, instruct, and make possible the most tasty and delightful treats. So set aside an afternoon, roll up your sleeves and … bake!

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Here at Kitchn, we believe in the dinner party with all our hearts. Whether it’s a small impromptu gathering that you barely have time to clean up for or a more lavish celebration that requires nameplates and more than two forks at a place setting, we’ve got you covered. Remember: A happy, relaxed host means happy, relaxed guests! Let us show you how it’s done.

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Sheet pan dinners are time- and dish-saving miracle meals that are hopefully already on your weekly dinner rotation (and not just because they’re time- and dish-saving!). This method, which involves cooking everything on a single sheet pan in a hot oven, encourages a succulent meld of flavors and golden, crispy textures. Try it for lunches and breakfasts, too!

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2016 is just about over. I’m not a big party animal, as you probably know. Instead of bashes and balls, what I look forward to most of all at the end of a year is the quiet reflection on what impacted me most. Which science developments, business achievements, and thought evolutions characterized my 2016 more than the rest?

Put another way, what were the most exciting developments of 2016 in the ancestral health world?

Let’s take a look (in no particular order):

1. Legumes went back on the menu, if you like them.

It’s become quite clear that legumes do not belong in the same category as grains, which is where they languished for over a decade. Legumes are rich in prebiotic fiber, provide many vitamins and minerals, and seem to improve glucose control, not worsen it.

Eat ’em if you want ’em.

2. A Primal ranch dressing finally came out.

You don’t know how many emails I got asking for a Primal-friendly ranch. Recipes have always been there, but a surprising number of ingredients go into ranch. Few people keep everything on hand required to make it right.

So I made one. It took months of development, but I made one.
Skeptical husbands, picky kids, vegetable haters will all lie prostrate before PRIMAL KITCHEN™ Ranch, see—nay, know—the error of their ways, and be welcomed into the fold.

3. Nina Teicholz was right.

In 2015, science and nutrition journalist Nina Teicholz penned an editorial in the British Medical Journal criticizing the failure of the USDA’s diet guidelines to “reflect much relevant scientific literature.” Establishment critics and academics went berserk, even going so far as to demand the BMJ retract her editorial.

Last week, after over a year of battles, independent reviewers finally gave Teicholz the win. The critics lost. Her editorial stands.

4. We settled the “meat problem,” if only until the next study comes out.

More than any other dietary component, meat has been the most consistently controversial. It clearly played an integral role in human evolution, particularly of our energy-hungry brain. It’s delicious, contains vital nutrients, provides the densest collection of essential amino acids, and yet hundreds of millions of people are convinced it will give you cancer, diabetes, and heart disease. How do we square these seemingly opposing factions? How much meat should we be eating? And how should we optimize our meat-eating?

5. The birth of Primal Health Coaching.

The PB Expert Certification was cool, but it wasn’t enough. Teaching is different than knowing. The latter is necessary but not sufficient to accomplish the former.

In June, I introduced the Primal Health Coach Program: an enhanced education course that teaches you the science behind the Primal Blueprint and gives you tools, tips, and tactics for disseminating that information to clients and for running a successful business.

6. Gluten sensitivity really is real.

The story of non-celiac gluten sensitivity has featured more twists and turns than your average long-running will-they, won’t-they relationship storyline of a late 90s sitcom. Skeptics claimed it was all just a collective delusion, and several studies seemed to suggest it might be psychological rather than physiological. Then in July, 2016, a new study confirmed what many people already knew to be true: gluten sensitivity is real, and those suffering from it have leaky guts and elevated systemic inflammation.

7. PRIMAL KITCHEN™ restaurants became real.

Although we have yet to break ground (that happens early next year), the first PRIMAL KITCHEN™ restaurant will be in Culver City, CA. I’ve signed the papers, hired contractors, drawn up plans. It’s going to happen. It’s real.

8. More HDL isn’t necessarily better.

HDL is “good” cholesterol, yet research shows that elevating it to extremely high levels results in greater cardiovascular disease. Instead of HDL actively “scavenging” damaged lipids, higher HDL levels may simply be a byproduct of healthy lifestyle practices, like eating more fat, exercising, and generally leading an anti-inflammatory way of life.

9. Recent ancestry matters.

On this blog, we’ve always looked at human ancestry from 30,000 feet. We are all humans with the same basic machinery. We all digest fats, proteins, and carbohydrates. We all secrete insulin (to varying degrees), require oxygen, and drink water. That’s all true, but recent research into human genetics shows that recent ancestry can determine how we metabolize nutrients.

Whether it’s fatty acid metabolism in the Inuit, the “thrifty gene” in Samoans, or vitamin D requirements, we’re beginning to understand and integrate the lessons of our recent ethnic ancestry.

10. Exercise is important for weight loss.

For years, I’ve said that weight loss is 90% diet. It’s true that how much and what you eat are the most important factors when losing weight, but exercise helps determine what kind of weight you lose. We’re not trying to lose muscle and bone. We want to lose fat while preserving muscle. If the net weight declines, so be it. But fat loss is the ultimate goal.

Exercise is really, really important for weight loss:

It empties out glycogen, giving us a place to store incoming glucose.

It improves sleep and glucose control, and makes stress less harmful.

Strength training prevents muscle loss during dieting—and can even promote muscle gain.

11. Men and women are different—and that’s awesome.

This isn’t a “new” development, of course, but its acknowledgment throughout the ancestral health community has certainly expanded. Back in May, I gave my 12 essential tips for Primal women, laying out the areas where men’s and women’s needs diverge a bit. There are plenty of others, too.

Stay tuned for more MDA articles geared toward women in the near future.

12. CRISPR looms.

I wrote about the implications of CRISPR, the gene-editing tool that researchers use to study genetics (and transhumanists hope to use to create super-humans). Now they’re even using it to target RNA in live cells, which could be huge for diseases like muscular dystrophy and neurodegeneration.

I’m cautiously excited about CRISPR.

13. Evolutionary biology may be getting an overhaul.

Earlier this year, evolutionary biologists descended upon London’s Royal Society to debate whether evolutionary biology needed reworking. Was the standard Modern Synthesis theory complete, with its focus on natural selection as the primary driver of evolution, or should it expand to include other mechanisms and inputs like plasticity, creativity, culture, and epigenetics?

14. We’re born to move.

This year, scientists strapped sensors onto Hadza hunter-gatherers and tracked them throughout their daily routines. Young, old, man, woman—it didn’t matter. Everyone studied engaged in at least 2 hours of moderate physical activity per day on average. Furthermore, even the eldest among them remained fit and healthy on into their 70s.

Sedentary living is often portrayed as a necessary consequence of success. When we no longer have to physically work for our livelihood, we move as little as possible. But the Hadza research shows that movement is in our DNA, and that we must resist the temptation to be still.

That’s it for me, folks. What were your biggest takeaways from 2016? What are you looking forward to most in 2017?

Thanks for reading, everyone. Take care and have a fantastic rest of the year!

The post 2016 in Review: The Top 14 Developments in Ancestral Health appeared first on Mark’s Daily Apple.

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Put down the boozy eggnog and don’t even think about ordering another Pumpkin Spice Latte, because I have the most exciting winter drink for you to try right now. We wrote about red wine hot chocolate a couple months ago, after we saw it popping up on Pinterest, and instantly knew we needed to create a recipe for our readers. Red wine hot chocolate really is as simple and delicious as it sounds. It’s something to enjoy with friends after a wintery meal, or by yourself curled up on the couch on a snowy day.

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(Image credit: Heather of Mysa Home Styling)

From Apartment Therapy → Before & After: A 1960s Kitchen Opens Up for Under $200

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