Three Desserts

I've continued eating gluten- and processed sugar-free, but that doesn't mean desserts are off the table. Here are three delicious, fruit-based sweet treats from this past summer, birthday, and Rosh Hashanah!

Mini Berry Pies

Crust:
1 cup Almond Flour
1/2 cup Tapioca Flour/Starch
1/2-1 cups Gluten-free Oats, depending on preference
Salt
1/2 stick Butter
1 Tsp. Apple Cider Vinegar
Water, if needed

If dough is too wet, you can store in the refrigerator for a bit.
Grease pie dish or muffin tins. Pat dough along the sides and bottoms of the dish/tin.
Bake at 350 degrees until firm.

Filling:
You can use any combination of fruit. I used Cherries and Apples; Blueberries, Apples, and Rhubarb; or Strawberries and Cranberries.
Dice fruit and boil in a medium pan with a bit of water.
Add between 2 Tsp. and 1/3 cup Maple Syrup to sweeten.
Stir in Tapioca starch to thicken.

Pour thickened fruit filling onto the pie crust and bake until crust is golden and filling is firm.

Strawberry-Nectarine Pretzel-Crust Cream Pie
inspired by Half-Baked Harvest

Crust:
4 cups Gluten Free Pretzels, smashed by hand or in food processor
1 Tbsp. Maple Syrup
1 stick Butter, melted

Combine smashed Pretzels with maple syrup and melted butter.
Press into a greased, pie pan or tart pan with removable bottom.
Bake at 350 degrees for about 8 minutes.
Let cool.

Fruit:
Dice and boil Strawberries with Tapioca Starch to create 3 Tbsp of simple Strawberry Jam.
Dice four cups of fruit (I used Strawberries and Nectarines)

Cream Filling:
12 oz Cream Cheese, softened
1/4-1/2 cups Maple Syrup, to taste
1 cup Heavy Cream
2 tsp Vanilla Extract
3 Tbsp homemade Strawberry Jam
1 Tbsp Fresh Mint Leaves, chopped
zest of 1 Lemon
Dash of Lemon Juice, if needed

In a medium bowl, beat Cream Cheese and Maple Syrup on high speed, about 2 minutes. Add Heavy Cream and Vanilla and beat on high until light and fluffy, about 1-2 minutes. Using a spatula, swirl in Strawberry Jam. Carefully pour the cream mixture onto the pie crust.

Toss together the diced Fruit, Mint, and Lemon zest in a bowl. Let the fruit sit for 10-15 to release some of its juices.
Spread carefully on top of the cream pie.
Cover and chill 3 hours or up to 4 days.

Apple Honey Cake with Orange Zest

1 Egg
1/2 stick of Butter, melted
1/2 cup Honey
1/4 cup Sour Cream
1 Tbsp Orange Zest

1 Apple, diced
2 cup Chai Tea (steeped in a mug with a tea bag)
Cinnamon
Allspice
Cardamon
Cloves
Ginger

3/4 cup Almond Flour
3/4 cup Oat Flour
1/8 cup Flax Seed Meal
1/4 cup Tapioca Starch/Flour
1/2 tsp. + dash Baking Powder
1/4 tsp. Baking Soda
Salt to taste

Chopped nuts of choice (I used Pecans)

Begin by dicing the Apple and boil with 1-2 cups of Chai Tea. Reduce to a simmer, add spices, and continue simmering until apples are soft and liquid has boiled down. Using an emulsion blender, pulse into apple sauce.

In a medium bowl, combine Egg, melted Butter, Honey, Sour Cream, Apple Sauce. Once blended, pour in Flours, Baking Powder, Baking Soda, and Salt. Mix all ingredients together.

Grease a pan or muffin tin (or use muffin papers), pour in batter and sprinkle with chopped nuts of choice. Bake at 350 degrees. Once the top begins to brown and knife comes out clean, bake for about 5 more minutes, but be careful not to burn.

 

Gluten-free Apple Spice Cake

Since completing the AIP diet in 2020, I've remained gluten and refined-sugar free. My sweet treats have been mostly store-bought keto cookies and stevia-based chocolate, but this last week I had dinner with a friend and decided to try a recipe from Bakerita by Rachel Connors. The original recipe is dairy-free and allows for coconut sugar, but I altered it a bit, using cream cheese, milk, butter, and switching to pure maple syrup. It is the perfect beginning of Fall cake, and wonderful for breakfast the next morning!

Apple Spice Cake
Inspired by Apple Spiced Layer Cake by Bakerita by Rachel Connors

(This recipe makes two 8-inch round cake pans. I halved the recipe and made just one).

For Sautéed Apples:
3 Tbsp Butter (or Coconut oil)
2 medium Apples, diced into 1/8-in pieces. (I used Gala apples)
1 Tbsp pure Maple Syrup
Dash of cinnamon

For the Apple Spice Cake:
3 cups Almond flour
2/3 cup Tapioca flour (starch)
2 1/3 tsp Cinnamon
1 tsp Baking Soda
1 tsp Baking Powder
1 tsp Salt
½ tsp Nutmeg
(I also added dashes of my other favorite fall spices: Cloves, Ginger, Allspice)

3/4 - 1 cup pure Maple Syrup, depending on how sweet you want the cake.
2/3 cup Apple Sauce (I made by own by cooking down two diced Gala apples with water and using an immersion blender, leftover sauce will be used in frosting).
1/2 cup Milk (of your choice)
1/3 cup Coconut Oil
2 tsp Vanilla
2 tsp Apple Cider Vinegar
4 Eggs

For Frosting:
2 packets of Cream Cheese, softened
4-6 Tbsp Butter, softened
Sweeten with a dash of Maple Syrup and remaining Apple Sauce
2 tsp Vanilla
Cinnamon

Begin by sautéing the apples. Cook for a few minutes, stirring occasionally, until the mixture begins to caramelize. Set aside.

Preheat oven to 350 degrees F. Lines two 8-inch round bake pans with parchment paper and cooking spray (or grease with coconut oil).

In a large mixing bowl, combine dry cake ingredients. In a separate medium bowl, combine wet ingredients. Pour together and combine. Fold in the sautéed apples.

Divide the batter evenly between cake pans. Bake for 25-30 minutes, or until a knife comes out clean. Let cake cool completely before frosting.

With a standing or hand mixer, combine frosting ingredients. Refrigerate until needed.

Assemble and frost the cake as you like! Sprinkle the top with pecans or walnuts.

Biscuits, Pie, Hot Chocolate, and Stew

I've reintroduced most of the foods I've eliminated since beginning my AIP diet in late August--all except grains and sugar. So here are a few recipes that have helped along the way, and turned out really well.

I was tired of the cassava flour wraps I'd been making for breakfast tortillas, so I decided to find a good gluten-free biscuit. I tried a few recipes that were not great. I couldn't get the batter to rise. Hockey puck breakfast sandwiches aren't my favorite. And then I found this recipe. They rose, and they taste delicious! I cut the biscuit in half, toast it, and make avocado toast for breakfast. You could also add some fruit and make them into scones.

For Christmas, I tried round-two of a gluten, dairy, and sugar free Pumpkin Pie. This time, i used a variation on the biscuit batter for the crust, and I decided to use homemade apple sauce instead of stevia as the sweetener. It turned out so well! Not as sweet as traditional pumpkin pie, but still really good. I topped it with my homemade apple-cranberry sauce.

One day after a cold walk, I got home and really wanted hot chocolate. So this recipe was born.

And lastly is my newest soup/stew--full of vegetables, a good portion of protein, and no grains! Enjoy!

Gluten-Free Biscuits, or whatever you want to call them...
Inspired by https://www.paleorunningmomma.com/best-paleo-hamburger-buns-one-bowl-easy/

2 1/4 cups blanched Almond Flour (I used Trader Joe's)
1 1/2 cups Tapioca Starch (I used Bob’s Red Mill)
1/2 cup Flax meal (ground flax seed)
1 tsp Baking Powder
1/2 tsp Baking Soda
3/4 tsp Sea Salt
1/4 cup melted Butter (can also use avocado oil or melted coconut oil)
2/3 cup warm Water (if you use melted butter or oil, no need to heat water)
1 Tbsp Apple Cider Vinegar
2 eggs, whisked

Preheat oven to 350° F and line a large baking sheet with parchment paper.

In a large mixing bowl, combine the almond flour, tapioca, flax meal, baking powder and baking soda and salt.

In a small microwave safe bowl, melt butter or coconut oil.

Combine the butter/oil, water, and vinegar.

Make a well in the dry ingredients and pour this mixture into the well, then stir. Add the eggs one at a time until well combined and a thick batter/sticky dough forms.

Using a large scoop or spoon scoop the batter in about 1/4-1/3 cup scoops onto the prepared baking sheet about 2” apart to make 8 biscuits. You might need two baking sheets for all the buns.

Bake in the preheated oven for 17-20 minutes or until set and light golden brown. Remove from the oven and allow the buns to cool almost to room temperature before carefully slicing. If not serving right away, you can store them for up to a week in the refrigerator. Reheat in a toaster.

I wanted uniform-sized biscuits, so I used the lid of a large mason jar as a baking ring.


Pumpkin Pie (gluten, dairy, and sugar free)
Inspired by https://www.sugarfreemom.com/recipes/low-carb-sugar-free-pumpkin-pie/

4 Eggs
1/2 cup full fat Coconut Milk
1 large Apple, cooked down into Apple Sauce
12-14 oz Pumpkin Puree
1 tsp Vanilla
2+ tsp Pumpkin Pie Spice (Cinnamon, Allspice, Nutmeg, Cloves, Ginger)

For the crust, I modified the above Gluten free bun recipe, removing the baking soda and powder.

1.    Preheat oven to 350° F.
2.    Prepare your pie crust, bake until firm, and let cool while you make the filling.
3.    Cut a large apple into small pieces and boil with a small amount of water until it resembles apple sauce.
4.    Pour apple sauce into a measuring cup, then add pumpkin puree until it reaches 15 oz.
5.    Mix all ingredients together in a large bowl and stir until well combined.
6.    Pour filling into pie crust.
7.    Wrap the bottom of the pie in tin foil, folding over the edges of the crust so it is less likely to burn.
8.    Bake 40-50 minutes or until set.
9.    Cool 30 minutes then refrigerate or eat!

Top with some homemade sugar-free cranberry sauce:

Cranberries
Apple
Water
Cinnamon
Cloves

Hot Chocolate (sugar and dairy free)

Coconut Milk
Almond Milk
Cocoa Powder (to taste)
Cinnamon
Vanilla
Liquid Stevia (not much)

Heat milk in a medium saucepan (NOTE: if let to boil, this mixture will foam up over the pan, so a larger pan is better).
Once warm, add the cocoa powder.
Stir with a whisk. Taste, and add more cocoa if desired
Add cinnamon, vanilla, and stevia.








Hearty Italian Stew

Olive oil
Onions
Green Bell Pepper
Sweet Potatoes
Butternut Squash
Chicken
Canned diced Tomatoes
Green Beans
Tuscan Kale
Italian spices (Oregano, Basil, Sage, Thyme)
Salt
Pepper
Paprika
Red Wine Vinegar
Umami spice from Trader Joes
Chicken Bone Broth

You can cook this a few different ways. I’ve been using my Instant Pot a lot for cooking chicken and butternut squash, so I’ll tell it that way, though it does create more steps.

In an Instant Pot, pressure cook chicken legs, peeled and cubed butternut squash, and bone broth.

When done, remove chicken to de-bone once it’s cooled.

Using an immersion blender, blend butternut squash and bone broth. Set aside.

Peel and cube one large sweet potato or two medium. Roast on a baking pan until browned and tender. Set aside.

In a large soup pot, sauté onions, green peppers, and garlic in olive oil. Once tender and beginning to brown, add green beans, diced tomatoes, sweet potatoes, squash + bone broth, and spices. Bring to a boil and then reduce to a simmer.

De-bone the chicken and add as much as is desired.

Add chopped kale, umami spice, red wine vinegar, and more broth if needed. Continue to simmer for a while.




 

Elimination Diet, Week 11

This is Elimination Diet Week 11. I am deep into the reintroduction phase. I've been able to add back in many things, including eggs, black, beans, bell peppers, spices, lentils, brown rice, cashews, sesame, and tomatoes--which you'll see in these recipes. I still have a long way to go, but here are three favorite recipes from the past few weeks.

Cashew Cream Lasagna

Green Lentil Lasagna Sheets (found Simply Nature at Aldi)
Homemade Tomato Sauce
Savory Cashew Cream
Olive Oil
Onions
Ground Turkey
Butternut Squash
Spinach
Garlic
Salt
Pepper
Italian herbs of choice

Homemade Tomato Sauce
Tomato Paste
Water
Petite Diced Tomatoes
Balsamic Vinegar
Salt
Pepper
Italian Herbs
Garlic
Cinnamon

Savory Cashew Cream (doubled for this lasagna recipe)
1 cup raw, unsalted Cashews
2 1/2 cups Water, divided
1/8 tsp  Salt
1 Tbsp. Nutritional Yeast
1 tsp. Lemon juice
1 tsp. Tahini

1. Soak the cashews: Place the cashews in a medium bowl and add 2 cups of the water. Set aside uncovered at room temperature for 10 to 12 hours. The cashews are ready when they break apart when pressed between two fingers.
2. Drain and add fresh water: Drain the soaking water from the cashews. Combine the drained cashews, remaining 1/2 cup water, nutritional yeast, lemon juice, and salt to a blender.
3. Blend into cream: Blend on high speed until completely smooth, about 3 minutes. Stop scrape down the sides of the blender and process again for 1 minute.
4. Store or use: Use immediately or transfer to an airtight container and refrigerate for up to 1 week.

• At least 8-10 hours prior, soak cashews in water.
• Make cashew cream (see instructions above).
• Make sauce by combining water, tomato paste, diced tomatoes, vinegar, spices, and herbs.
• In a large frying pan, sauté onions, ground turkey, cubed butternut squash, spinach, garlic, spices, and herbs with olive oil.
• Grease a baking dish, layer tomato sauce, pasta, cashew cream, veggie/meat mixture, pasta, cashew cream, veggie/meat mixture, pasta, tomato sauce. Add about ¼ cup of water. Cover with tin foil and bake at 400 degrees about 45 minutes, or until pasta is tender.
  

Pumpkin Turkey Black Bean Chili

Olive Oil
Onions
Bell Pepper
Carrot
Ground Turkey
Black Beans
Canned Diced Tomatoes
Canned or Fresh Pumpkin
Chicken Bone Broth (see previous posts)
Cilantro
Tuscan Kale
Salt
Pepper
Garlic
Chili Powder
Cumin
Cayenne Pepper
Lemon juice
Lime juice
Red Wine Vinegar
Coconut Milk
 

• If you are using a real pie pumpkin, cut into four pieces, scoop out the guts and seeds, and steam in a large pot. When pumpkin is soft, remove from pot as scoop out once the pumpkin cools.  
• Pour out water and use the same pot to sauté onions, peppers, carrot with olive oil. Set aside. 
• In a medium frying pan, sauté ground turkey with (chili powder, cumin, garlic powder, salt, and pepper). Set aside.  
• Back in the original pot, combine pumpkin and bone broth. Use an immersion blender to puree. 
• Add back in sauteed vegetables, ground turkey, black beans, tomatoes, kale, spices (not a lot, add according to taste), herbs, citrus juices, vinegar, and a bit of coconut milk. You can add more bone broth if the chili is too thick. 
• Bring to a boil, and then reduce to a simmer for about 15 minutes.
  

Sweet Potato Crust Quiche

Sweet Potato
Onion or Green onions
Mushrooms
Grape Tomatoes
Chicken Sausage, pre-cooked
Spinach
Eggs
Coconut Milk
Chili powder
Garlic powder
Cumin
Salt
Pepper

• Slice sweet potato into thin disks. Cut disks in half. 
• Grease baking dish and layer with sweet potato pieces. 
• In a medium bowl, combine eggs, spices, and coconut milk. 
• Add chopped vegetables and sausage. Combine well. 
• Add a bit of water if you need to. Pour into baking dish. 
• Bake at 375 degrees until top begins to brown.

AIP Elimination Diet: Recipes from Weeks 3-6

I am currently in the reintroduction phase of my AIP elimination diet. It's going to be a long road. Each new ingredient takes four days to reintroduce: two days of eating, two days off. If there are negative reactions, it's most likely that ingredient is a culprit. So far I've successfully added back in tomatoes, lentils (primarily for the sake of red lentil pasta), and bell peppers/chili powder. Here are a few recipes from the last three weeks of the elimination diet plus this past week+ of reintroduction.

 Roasted Chicken with Sweet Potatoes, Farofa & Greens, and Cranberry Sauce

Chicken thigh
Olive Oil
Garlic
Herbs
Salt and pepper

Sweet Potato

Onion
Cruciferous Crunch from Trader Joe’s (chopped kale, brussel sprouts, broccoli, green cabbage and red cabbage)
Toasted Cassava Flour
Olive Oil
Garlic
Salt
Pepper

Cranberries
Apple
Cinnamon
Ginger powder
Cloves

Sprinkle chicken with salt, pepper, garlic powder, and herbs of choice. Set aside. Peel sweet potato, cut into cylinders, and then cut into fourths. Roast chicken and sweet potatoes on the same oiled pan, in a oven set to 375-400 degrees F. Cook until both are browned. You may need to remove sweet potatoes first.

In a skillet, saute onions. Add cruciferous crunch greens and cook until tender. Add toasted cassava flour with more olive oil, salt, pepper, garlic. Cook until cassava begins to lump.

In a small pan, boil diced apple, cranberries, ginger powder, cinnamon, and cloves with water. Cook until fruit is soft and sauce begins to thicken.


Quick & Hearty Chunky Tuna Salad
The first half of my elimination diet I ate a lot of deconstructed salads. This second half, I've been a fan of this type of chunky tuna salad, which happens to travel really well. On days I wasn't taking this salad on the go, I ate it by layering on top of Trader Joe's new Murasaki Sweet Potato chips. Yum.

Can of tuna
Avocado Oil
Garlic Powder
Salt and Pepper
Parsley
Lettuce
Cucumber
Carrot
Red Onion
Broccoli
Avocado
Lemon Juice

Open tuna and mix with avocado oil, garlic powder, salt, pepper, and parsley. Slice red onion, carrots, and broccoli. Saute with olive oil until tender and browned. Combine all ingredients and add more avocado oil if needed, and a sprinkle of lemon juice.

Alternative variation:
Tuna
Avocado
Cherry Tomatoes
Cucumber
Avocado oil
Garlic powder
Salt and pepper
with Trader Joe’s Murasaki Sweet Potato chips

Quick Butternut Squash Soup
Sometimes you just want soup for lunch, and you don't have any in your frig or freezer. In swoops this soup.

Olive Oil
Onion
Carrot
Butternut Squash
Ground Turkey
Kale
Chicken Bone Broth
Herbs
Garlic
Salt
Pepper

Saute onions, carrot, butternut squash in a medium pan. In a separate skillet, cook ground turkey until browned. When the vegetables are tender, spoon out half, and set aside. Pour chicken bone broth over the remaining vegetables. When broth is warmed, use an immersion blender to "cream" broth and vegetables. Add back in half of vegetables, as well as cooked ground turkey, kale, salt, pepper, and herbs.


Turkey Burger with sautéed veggies, spinach, and roasted delicata squash
I've been missing fries during this elimination diet. These roasted delicata squash half-moons are pretty close. They are best served hot and crunchy.

Ground turkey
Salt
Pepper
Garlic
Toasted Cassava Flour
Water
Onions
Cherry tomatoes
Spinach
Delicata squash
Avocado dressing (recipe on previous post)

Wash delicata squash. Cut in half and scoop out the seeds. Slice into half-moons. Coat in olive oil, sprinkle with salt, and pepper. Roast at 425 degrees F until both sides are browned.

Meanwhile, combine ground turkey, salt, pepper, garlic powder, toasted cassava flour, and a bit of water. Cook in a large frying pan, surrounded by sliced onions and cherry tomatoes.

Serve on a bed of spinach, with a side of Avocado dressing.


Savory Lentil “Oatmeal” with Spinach
Last Sunday was the day I was going to reintroduce lentils, but I didn't feel like having pasta for breakfast, so I decided to try a variation on these breakfast lentils. Oatmeal is the closest comparison. I wouldn't say I loved this, but it was filling and served it's purpose.

Onion
Apple
Garlic
Red Lentils
Salt
Coconut Milk
Water
Spinach

In a medium pan, saute diced onion and apple with a bit of garlic. Add rinsed red lentils and salt. Cook for a bit before adding liquid. Pour in coconut milk and water, bring to a boil, and then reduce heat until lentils are tender. (Note: I did include some chicken broth, but after the fact, realized I shouldn't have). Serve with spinach.

 

 

 

Pumpkin Cassava Crust No-Cheese Pizza
I've also been super missing pizza. So now that I can eat tomatoes, I thought I'd try a cheese-less pizza of sorts. It was yummy. But it didn't taste like pizza. Bummer.

Pumpkin (from a can)
Cassava Flour
Arrowroot Starch
Salt
Water

Tomato paste
Coconut milk
Herbs
Garlic
Salt and pepper

Onions
Red Peppers
Mushrooms
Spinach
Chicken sausage (pre-cooked, AIP compliant)

Combine dough ingredients in a bowl. It's going to be too wet to roll out or spread out in a traditional pizza method. Pat into place on a cooking sheet as well as you can. Cook in a pre-heated 375 degree F oven until dough is cooked but not browned.

In a small sauce pan, combine tomato pasta, coconut milk, and a bit of water if needed. Add spices and herbs. 

Spread sauce over cooked dough. Add spinach and other vegetables, as well as chicken sausage.

Bake until top begins to brown.

Toasted Coconut with Banana

When I was looking for snacky type things to have on hand, I ran across Trader Joe's unsweetened coconut chips. The other day I tried toasting them, and it's been a game changer. It's the "nut" like crunch and flavor I've been craving.

Trader Joe's Unsweetened Coconut Chips
Banana (or other fruit)

In a skillet, heat coconut until it begins to brown.
Slice fruit, and then serve together.







 

 

 

AIP Elimination Diet Week 2

I'm part way through week two of my AIP elimination diet, with lots more recipes to share. Over the past few years I've slowly learned to enjoy fish. In the past I've always baked salmon or cod in the oven. This week I tried pan-frying and it's a game-changer! Like last week, having farofa as a side-dish has been a wonderful addition. And a fall squash soup for my lunches has been so delicious on these cold rainy days. Hope you have as much fun reading about these recipes as I had making them.

Pan-fried Salmon with Cauliflower, Broccoli, and Asparagus Farofa

Olive oil
Salmon
Salt
Pepper
Lemon
Garlic
Broccoli (fresh or frozen)
Cauliflower (fresh or frozen)
Onion
Asparagus
Toasted Cassava Flour

See below for instructions.

Pan-fried Cod with Cauliflower and Asparagus Farofa

Olive oil
Cod
Salt
Pepper
Lemon
Garlic
Cauliflower (fresh or frozen)
Onion
Asparagus
Toasted Cassava Flour

Slice lemon. Salt and pepper fish. Heat a frying pan on high and sear fish, flesh side down (if using salmon with skin on). Place lemon slices on top of the skin, cover frying pan, and reduce heat. Continue cooking for about five minutes and then turn off heat, keeping cover on. Let sit while you finish the cauliflower/broccoli and farofa.

Slice onions and asparagus into small pieces, cauliflower and/or broccoli into mid-sized florets. In a large skillet, saute vegetables with olive oil and garlic. When cauliflower/broccoli is tender and slightly browned, remove from the pan, place on a plate. 

Pour 1/4+ cup of toasted cassava flour on top of the asparagus and onions. Add more garlic, salt, olive oil, and lemon juice. Cook for a few minutes. 

Scoop fish from frying pan and squeeze out soft lemon over fish and vegetables. If any liquid is left in the pan, pour it over the farofa once you've added it to a plate.

Pan-fried Chicken with Cauliflower, Asparagus Farofa, and AIP Tzatziki sauce

Olive oil
Chicken thigh or breast
Marjoram
Oregano
Thyme
Sage
Cinnamon
Turmeric
Garlic
Salt
Pepper
Tapioca Starch

Cauliflower (fresh or frozen)
Onion
Asparagus
Toasted Cassava Flour
Lemon Juice

Tzatziki Sauce
Coconut cream
Avocado
Cucumber, grated, water squeezed out
Lemon Juice
Garlic powder
Onion poder
Salt
Dill

Make tzatziki sauce in a blender or magic bullet. Set aside.

Mix spices in a shallow dish/container with lid. Place chicken thigh and sift until covered. Add a couple tablespoons of tapioca starch and sift like before until chicken is coated. Sear in a heated frying pan and then reduce heat and continue to cook until meat is done.

Slice onions and asparagus into small pieces, cauliflower into mid-sized florets. In a large skillet, saute vegetables with olive oil and garlic. When cauliflower is tender and slightly browned, remove from the pan, place on a plate. 

Pour 1/4+ cup of toasted cassva flour on top of the asparagus and onions. Add more garlic, salt, olive oil, and lemon juice. Cook for a few minutes. 

Scoop chicken from frying pan and place on a plate. If any liquid is left in the pan, add a bit of water, stir well, and then pour it over the farofa once you've added it to a plate.

Turkey Stir-Fry

Olive Oil
Ground Turkey
Onion
Carrots
Mushrooms
Broccoli
Cabbage
Garlic
Ginger
Black Pepper
Salt
Coconut Aminos











Turkey Burger with Zucchini, Yellow Squash, Cruciferous Greens and Cranberry Sauce

Ground Turkey
Meat spices of your choice
Zucchini
Yellow Squash
Cruciferous Greens (Kale, Cabbage, etc from Trader Joe's)
Onion

Cranberry Sauce
Cranberries (fresh or frozen)
Apple
Cinnamon
Allspice
Cloves
Lemon Juice

In a medium sauce pan, make cranberry sauce by boiling cranberries, apples, and spices in water. Continue to boil until fruit is tender. Add a bit of lemon juice at the end. Set aside to cool.

Combine ground turkey and spices of choice. Form into patties and cook on a frying pan. In a separate pan, saute onions and cabbage/kale with olive oil and garlic, until just tender. Remove greens from pan and use the pan to saute zucchini and yellow squash.


Rainbow Salad

Romaine lettuce
Spinach
Strawberries
Cucumber
Chicken Sausage (AIP approved)
Sweet Potato
Green Onions
Farofa
Avocado dressing (see previous post)














Chicken, Apple, Kale Skillet

Olive Oil
Onion
Kale
Apple
Chicken (pre-cooked or sausage)
Sweet Potato (pre-roasted)
Avocado
Salt
Garlic
Ginger
Apple Cider Vinegar

Saute onions and kale in olive oil, garlic, ginger and salt. Add apples, chicken, sweet potatoes. Continue to cook until all is heated. Serve with Avocado slices and a splash of apple cider vinegar.






Creamy Autumn Squash, Kale & Chicken Soup
Inspired by https://www.restoringrootswellness.com/recipearchive/2018/2/9/creamybutternutsquashkaleandturkeysoup

1/2 medium Butternut Squash, peeled and cubed
1/2 Acorn Squash, peeled and cubed
Olive Oil
1 medium Onion
Celery (about ½ cup)
Carrots (about ½ cup)
2 Leeks
Garlic
4 cups Chicken Bone Broth
2+ cups Chicken breast meat, pre-cooked and cubed
2 cups Tuscan Kale, chopped (or more, if you like)
Salt
Black Pepper
Fresh Thyme
Ground Sage1
1 Tbsp. Red Wine Vinegar
1 Tbsp. Lemon Juice

1.    Peel and chop squash. Roast on a greased baking pan at 375 degrees until just browned. Set aside
2.    In a large pot, sauté onions, carrots, celery, leeks, and garlic with olive oil. Remove half the vegetables and set aside in a bowl.
3.    Add roasted squash and 3 cups of the bone broth. Use an emersion blender to combine half the vegetables, squash, and broth into a creamy texture.
4.    Add back in vegetables, as well as chicken, kale, last cup of broth, spices, and herbs. Cover and bring to a boil, then reduce heat and simmer for about 20 minutes. Add water if needed. Finish with vinegar and lemon juice.


AIP Chicken Potpie
Inspired by https://thecuriouscoconut.com/blog/perfect-paleo-and-aip-chicken-pot-pie

For the filling:
6 Tbsp Olive Oil
6 Tbsp Cassava Flour
1 cup Mirepoix (1/2 cup diced onion, 1/4 cup diced carrot, 1/4 cup diced celery)
1 tsp Thyme
1 tsp Parsley
1 tsp Sage
1 tsp Salt
1 tsp Black Pepper
1 and 1/2 cups Chicken Bone Broth (homemade)
Chicken, pre-cooked and shredded chicken
For the crust:
1 ¼ cups Cassave Flour (plus more if too wet)
1/4 cup Tapioca Starch
3-4 Tbsp Olive Oil or 5 Tbsp Palm shortening
2 Tbsp canned Pumpkin Puree
1/2 cup Coconut Milk
1 tsp Salt

1.    Chop mirepoix vegetables. You may sauté before hand if you like browned vegetables, or else, set aside.
2.    Make a light brown colored roux by melting olive oil (or fat of choice) in a large frying pan over medium heat. Whisk in cassava flour, making sure there are no lumps. It will bubble and sizzle. Watch it carefully, stirring often. You want it to be a light/medium brown color, about 5-7 minutes. Be careful not to burn.
3.    As soon as the roux reaches the right color, add the mirepoix and stir together. Cook until the vegetables are soft and fragrant, stirring frequently and scraping the bottom of the pan.
4.    Add cooked shredded chicken, seasonings, and broth and stir to combine. Let simmer about 5 minutes then remove from heat.
5.    Pre-heat oven to 400F. For the crust, combine all the ingredients except coconut milk to a large mixing bowl. Add coconut milk and stir to form a batter. Use hands to work the dough into a ball and divide into two sections (one for top and bottom crust of each pie).
6.    Depending on the texture of the dough, you can roll out the dough, or pat base into place and then sprinkle dough bits on top.
7.    Bake for about 35-45 minutes, or until the filling is bubbling and the crust is a lovely golden brown.

Elimination Diet (AIP) Week One

 

 

I am currently six days into a 4-6 week long elimination diet, using an AIP (auto-immune paleo) food plan. I began seeing a functional medicine doctor a couple months ago to try tackling some of my health issues. Here's hoping that whole and clean foods will prompt some answers. But this is more than the Whole30, or paleo. AIP eliminates sugar, gluten, nuts, beans, red and pink meat, nightshade vegetables (peppers, tomatoes, eggplant, including their spice/powder forms), eggs, and dairy. So it's a lot of chicken, turkey, fish, greens, squashes, mushrooms, coconut milk, lemon juice, and garlic. I'm nothing if not a researcher. And so I researched. In the process (and with the help of some amazing friends and my doctor's nutritionist) I discovered cassava flour! It has truly been a life saver. Here are some recipes from this week. You can make them with the ingredients I am restricted to, or adjust for your own eating desires. Enjoy!

BREAKFAST

Cassava wraps
Inspired by https://www.frugalnutrition.com/cassava-flour-tortillas/

2 cups Cassava Flour
1 cup Tapioca Starch or Arrowroot Powder
1/2 cup Coconut Oil (liquid form)
1 tsp. Sea Salt
1 cup Coconut Milk (from a can)
Add water until mixture resembles pancake or crepe batter

Mix together first five ingredients, then add water and stir until blended.

Heat frying pan and grease with olive oil. Pour on batter and swirl around until dough spreads across the pan (you can also use a spoon to help).

Cook until wrap begins to brown. Flip, and cook for a couple more minutes.

Use right away or allow wraps to cool and store in frig between parchment paper in a gallon plastic bag.

 Breakfast Wraps

Avocado
Roasted sweet potato cubes (extra soft)
Garlic powder + sea salt
AIP approved sliced turkey (Aldi’s SimplyTrue)
Spinach

You can add cranberry sauce (no sugar), but be careful of added wetness.

Serve with a side of fresh strawberries.

 

 

 

LUNCH

Instant Pot Whole Chicken

Inspired by https://amindfullmom.com/how-to-make-a-whole-chicken-in-the-instant-pot/

1 Whole Chicken, innards removed (make sure it will fit in your instant pot)
1 Lemon cut in half
1 Onion cut in half

1 tbsp. kosher salt
2 tsp. pepper
1 tbsp. garlic powder 
1 tbsp. onion powder
1 tbsp. dried herbs of choice

Mix together all rub ingredients.

Clean out chicken innards, but do not wash chicken.

Place trivet in the instant pot and pour in 1 cup COLD water into instant pot. Use 1.5 cups water if you have an 8 quart instant pot.

Place cut lemon and onion inside cavity of chicken

Rub seasoning evenly over chicken, under the skin if you prefer.

Place chicken on trivet in instant pot.

Place lid on pressure cooker and be sure valve is turned to sealed.

Set on high pressure for 6 minutes per pound of chicken.

Once cooking time is finished, allow pressure to release naturally for at least 10 minutes, preferably closer to 20 minutes. Check the temperature of the chicken with a digital thermometer to be sure it has reached 165 degrees in the thickest part of the chicken thigh.

Remove chicken from Instant Pot and place on cutting board, let chicken rest for an additional 10 minutes for the juices to redistribute.

If you want a crispy skin, place chicken on an oven-safe pan and broil until chicken browns.

Bone broth

Inspired by https://amindfullmom.com/instant-pot-chicken-stock/

1 Chicken carcass or bones from roasted chicken
2-3 cups Vegetable Scraps (carrot peels, onions, celery, garlic, etc)
1-2 sprigs Fresh Thyme optional
1 tbsp. Kosher Salt
1 tsp. Black pepper
2-3 Bay Leaves
2 tbsp. Apple Cider Vinegar
Water

If using the strainer insert, place the insert into the inner pot of the instant pot.

Place the chicken bones, vegetables, herbs, salt and pepper in the strainer or directly in the inner pot of the pressure cooker.

Pour the water over the scraps. Feel free to add more water, but DO NOT let the water reach above two-thirds of the way full.

Place the lid on the Instant Pot and be sure the vent knob is pointed towards sealed, not venting.

Set cook time for High Pressure by hitting manual or pressure and using the plus or minus buttons to read 120 minutes for bone broth.

Once cook time has elapsed, let naturally release for at least 30 minutes.

Strain stock and allow to cool slightly.

Use right away (for soup or drinking), or transfer to containers to store in the refrigerator for a week or freezer for up to 3 months

Once the stock has cooled you may notice a layer of fat form on top of the stock. Simply use a spoon to skim that off the stock and discard.

Store in fridge for 7 days or freeze for up to 3 months.

 

Chicken, Cabbage, Carrot, Kale Soup

Olive Oil
Onion, diced
Carrots, diced
Garlic
Cabbage, chopped
Tuscan Kale, chopped
Chicken, shredded (from the instant pot whole chicken)
Basil
Oregano
Ground Sage
Black Pepper
Salt
Bone Broth
Cauliflower Rice (about a cup)
Red Wine Vinegar
Lemon Juice

In a large soup pot, sauté onions, carrots, and garlic in olive oil. When they begin to brown, add chopped cabbage and kale. Sprinkle on herbs, salt, and pepper. Add bone broth, a little more than necessary so that the cauliflower rice can soak up some. Bring to a boil. Add cauliflower rice. Reduce heat and simmer for a bit. Last step is to add vinegar and lemon juice, to taste.

 

Turkey Sweet Potato Meat Balls

Inspired by https://unboundwellness.com/mexican-chicken-poppers/1

1 lb. Ground Turkey
2 cups Sweet Potato, shredded (using a grater or food processor)
1/3 cup Red Onion, diced
2 tbsp. Fresh Cilantro, chopped
2 tsp. Garlic powder
1 tsp. Oregano powder
1 tsp. Mace powder (substitute cumin and chili powder if not on AIP)
1 tsp. Sea Salt
1/2 tsp. Black Pepper (omit for AIP)
2 tbsp. Avocado Oil
2 tbsp. Flour (I used cassava flour, but coconut flour is great too)
Juice of 1/2 Lime

Preheat oven to 400 F and line a baking sheet with parchment paper.

Combine all of the ingredients in a large mixing bowl and thoroughly mix until well combined.

Scoop the meat balls and roll into a ball, about the size of a golf ball. Slightly flatten them by pushing them down with your hand.

Bake in the preheated oven for 20-25 minutes, flipping once. Remove from the baking sheet and allow to cool for 5-10 minutes.

Serve with Avocado Coconut Lemon dressing, guacamole, or a tomato based salsa if you aren’t on AIP.

Avocado Coconut Lemon sauce

Avocado
Coconut Milk
Lemon Juice
Avocado Oil
Garlic Powder

Blend together in a food processor, magic bullet, blender. Add more oil is you want more dressing, less sauce.

 

 

 

 

 

 

 

Deconstructed Salad:

Baby Romaine Lettuce
Cucumber and any other vegetable of your choice
Turkey meatballs (see previous recipe)
Alternative: Can of tuna mixed with three tablespoons of the Avocado Coconut Lemon sauce.
Avocado Coconut Lemon sauce (see previous recipe)
Sliced Kiwi

Spread sauce on bite sized pieces of lettuce with a chunk of meat-ball and cucumber.

 

 

 

 

 

DINNER

Farofa with Chicken and Vegetables

Olive Oil
Onion
Zucchini
Yellow Squash
Chicken (from the Instant Pot Whole Chicken)
Balsamic Vinegar

Farofa

Olive Oil
Garlic Powder
Sea or Himalayan Pink Salt
Toasted Cassava Flour (___ brand from Cermak market)

 
In a large frying pan, sauté toasted cassava flour with garlic powder, salt, and olive oil until it begins to clump and is just hot enough you can't hold it with your fingers. It will probably take more olive oil than you think. 

Meanwhile, sauté onions, zucchini, and yellow squash with olive oil. Add cooked chicken to heat, along with spices. Sprinkle on some balsamic vinegar.

Eat chicken and vegetables on a bed of farofa. Add more oil or vinegar if it's too dry.

 

Stuffed Acorn Squash

Acorn Squash
Olive Oil
Onions
Mushrooms
Cabbage
Tuscan Kale
Chicken
Garlic
Salt
Pepper
Ground Sage
Oregano
Toasted Cassava Flour
Balsamic Vinegar
Coconut milk

Pre-heat oven to 400 F.

Cut acorn squash in half and scoop out the seeds. Drizzle olive oil, salt, and pepper over the inside of the squash, spreading around to cover all flesh. Place squash cut side down on the baking sheet (you can cover with parchment paper or foil) and bake for 30-40 minutes, until soft (use a fork to check) and browning on the edges.

While squash is cooking, sauté onions, mushrooms with olive oil. When they begin to brown, add pre-cooked chicken, cabbage, and kale. Stir together and cook until greens are tender. Season with salt, pepper, and herbs. Add toasted cassava flour and stir well. Finish the chicken-vegetable mixture with some balsamic vinegar and coconut milk.

When squash has been removed from the oven, carefully turn over. You can cook the second round on the original pan or in a tall-edged bread pan (so the squash doesn’t roll over). Scoop chicken-vegetable mixture into the open squash, full to overflowing.

Turn temperature to broil and place back in the oven until everything begins to brown.

 

Stuffed Portobello Mushrooms with Cauliflower Rice Risotto

Olive Oil
Onions, finely sliced
Cauliflower Rice
Salt
Pepper
Parsley
Garlic Powder
Bone Broth

Onions (again)
Ground Chicken or Turkey
Tuscan Kale
Garlic Powder
Salt
Pepper
Herbs
Balsamic Vinegar
Coconut Milk
large Portobello Mushrooms

In a medium pan, sauté onions in olive oil. Add cauliflower rice, salt, pepper, garlic, and herbs. Cook for a couple minutes, stirring well. Add bone broth and boil until liquid is reduced. Set aside.

At the same time, in a frying pan, sauté onions and ground turkey/chicken in olive oil. When they begin to brown, add kale. Stir together and cook until greens are tender. Season with spices and herbs. Add toasted cassava flour and stir well. Finish the chicken-vegetable mixture with some balsamic vinegar and coconut milk.

Pre-heat oven to about 350 F. Cut aside mushroom stem and scoop on chicken-vegetable mixure (topped as high as you can). Roast mushrooms on a foil- or parchment paper- covered pan until mushrooms are tender and mixture begins to brown. You can broil if necessary.

Serve on top a bed of cauliflower rice risotto.