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.

My Whole 30: a snapshot of clean eating recipes

Four weeks ago I began the Whole 30, a dietary challenge meant to re-adjust your body's reliance on sugar and carbs to whole fruits, vegetables, meats, and fats. While I haven't totally adhered to all the website's "rules," my month of eating whole foods has helped me see how grains and sugar negatively affect my physical and mental energy. Check out the Whole 30 website for the full program. Below is a day in the life of my Whole 30 challenge, my daily breakfast, two lunch ideas, snacks, and favorite dinners.

 

BREAKFAST

Spinach and Tomato Omelet with Roasted Sweet Potatoes and Berries

Olive oil

1/2-2 cups of Spinach

1/4 cup diced Tomatoes

Other optional veggies: mushrooms, onions, green peppers

Onion Powder

2 eggs

2 Tbsp. Almond Milk

Salt

Pepper

Chili Powder

Sweet Potatoes

Berries (or fruit of choice)

or for a little more protein, add slices of avocado

The night before, cut 1-2 Sweet Potatoes into disks, slide into four wedges. Cover baking pan with olive oil. Lay out sweet potato wedges, turn each over to coat with the oil on the pan. Bake for about 30 minutes at 350 degrees, or until lightly browned and tender. Half way through, flip over each wedge.

Chop spinach and slice tomatoes. Pour enough olive oil in a medium skillet to coat the bottom. On medium-high heat, cook spinach, tomatoes, onion powder for about 1 minute. Add mixture of eggs, almond milk, and spices. Cook until able to flip over with a spatula. Cook other side for one additional minute. Serve with re-heated sweet potato wedges and berries or fruit.

LUNCH

This is one type of chicken salad, but you can experiment with any combination of chicken, nuts, seeds, dried fruit, herbs, vegetables and spices.

Curry Chicken Salad with Roasted Sweet Potatoes, Steamed Broccoli and Cherry Tomatoes

(Adjust ingredient amounts based on how much chicken you use)

Chicken – either thighs or breasts

Mayonnaise (healthy store-bought, or homemade)

Olive Oil

Coconut Oil

Mustard – either yellow or whole grain

Curry Powder – to taste

Salt

Pepper

Chili powder

Turmeric – optional

Fresh Dill

Fresh Cilantro

Chopped Cashews

Hulled Sunflower Seeds – optional

Dried Cranberries

Chopped onion

Boil chicken. Set aside. Chop onions, cilantro, dill, cashews. Once chicken is cool, cubed/shred and place in a medium bowl. Combine with 2/3 mayonnaise, 1/3 olive oil, 1/3 coconut oil. Then sprinkle in curry powder, turmeric, chili powder, salt, and pepper. Mix in dill, cilantro, cashews, sunflower seeds, cranberries, and onions.

Serve alongside roasted vegetables (especially sweet potato wedges – see above), steamed broccoli, or spinach and tomatoes.

You can also add any chicken salad to a bed of spinach, and add some other vegetables and fruit on top.

Curry Zuppa Toscana (Tuscany Soup)

Olive Oil

1 lb. Italian Sausage, browned and drained (store-bought or homemade)

2 teaspoon minced Garlic

1 medium Onion, diced

1 Bell Pepper, any color

3 large White of Yellow Potatoes, cut into small cubes

2 cups Kale, diced

1 large Zucchini, diced

1 can fire roasted diced Tomatoes

1 carton Chicken Broth, or 4 cups homemade Chicken Broth

1 can full fat Coconut Milk

Fresh Cilantro, chopped

Curry Powder – to taste

Chili Powder

Black Pepper

Salt

2 Tsp. Lemon Juice

1 Tsp. Red Wine Vinegar

In a large soup pot, cook Italian sausage with onions, bell peppers, zucchini and garlic in olive oil. Once meat is browned, add potatoes, kale, diced tomatoes, and chicken broth. Bring to a boil and simmer until potatoes are tender. Add coconut milk, spices and herbs, lemon juice, and vinegar. Continue to cook for about 15 more minutes.

SNACKS

• Green Grapes with sliced Strawberries and Nectarines
• Trail mix (Almonds, Cashews, Dried Cranberries)
• Lara Bars
• Carrot Sticks, Banana, or Apple with all-natural Almond Butter

Chia Pudding

1 cup unsweetened and unflavored Almond or Coconut milk

1/2 cup Blueberries

2 Tbsp. Chia Seeds

1/2 tsp. Vanilla Bean powder

Add all ingredients to a 16 oz mason jar and seal very tightly. Shake the jar vigorously until everything is mixed well. Put the jar in the refrigerator for 3-8 hours, or until it thickens to your preference. Stir it up and additional berries or fruit before serving.

DINNER

Chicken, Avocado and Roasted Sweet Potatoes with Homemade Salsa

Boneless Chicken Thighs

Salt

Pepper

Chili Powder

Cumin

Lemon Juice

Salsa:

2 cups Tomatoes, either fresh or diced

1 Tbsp. Garlic

1 bunch of Cilantro

1/2 Onion

1/2 Green Bell Pepper

Hot sauce/powder of choice (chili sauce or powder, green chilies, jalapenos)

Lemon Juice

Salt and Pepper

Roasted Sweet Potato wedges – from earlier

Sliced Avocado

Cube chicken, marinade with spices and lemon juice, then saute in a skillet until browned.

In a blender, combine garlic, onions, bell pepper, and cilantro. Then add tomatoes, lemon juice, and spices. Blend until desired consistency.

Serve over a bed of chopped spinach with roasted sweet potato wedges and sliced avocado.

Lemon Salmon with Green Beans and Red Onions

Olive Oil

Salmon

Lemon slices

Fresh Dill

Paprika

Red Onions, thick slices

Green Beans

Layer tin foil on a baking sheet. Coat both sides of salmon with olive oil. Sprinkle on salt, pepper, fresh dill. Lay 2-3 slices of lemon on top of fish. Layer red onions around the fish.

Cook at 400 degrees for 20-30 minutes. In a medium pot, steam green beans, sprinkled with garlic powder.

From Shakshuka to Pie-- Adventures in Kitchen Substitution

The last few weeks I've been experimenting with Corn Meal (in the form of Polenta) and Eggs. I also made this Pie for Pi Day back in March. Unfortunately I could not find frozen Cherries at the time, so I used a combination of Cranberries and Strawberries. But it turned out really well, so I tried it again when I had Cherries (thanks to my parents' cherry tree). Enjoy!

Brussel Sprout Shakshuka

Olive Oil

Onion

Brussel Sprouts

2 Eggs

Sauce:

Tomato Paste

Water

Oregano

Garlic

Balsamic Vinegar

Sauté vegetables in medium frying pan.

In a small sauce pan, combine tomato paste, water, vinegar and spices. Pour over vegetables and continue to heat. Make a small well in the middle of the pan, crack eggs, and pour in. Cover with a lids and heat until eggs are cooked.

Polenta with Asparagus and an over-easy Egg

1/2 cup Corn Meal
2 cups Water
1/4 cup Parmesan Cheese

1 tsp Vinegar

Black Pepper

Paprika

Olive Oil

Onion

Asparagus

Egg

Heat water in a large pot, when boiling, slowly pour in corn meal. Lower the temperature to simmer and cook for about 20-25 minutes, until polenta has absorbed the water. Take pot off flame and stir in shredded cheese and spices. Pour half into a bowl. Keep the other half for a later meal.

Sauté onions and asparagus in a small amount of olive oil. Pour over polenta. Fry egg in the same frying pan. Add to polenta.

Fried Polenta with Marinara Sauce and Vegetables

Polenta (from night before)

Oil

Vegetables of your choice

Tomato Paste

Water

Oregano

Garlic

Balsamic Vinegar

Parmesan Cheese

Saute vegetables in small amount of olive oil. Set aside.

Slice polenta into 1/2 strips. Pour oil into pan and fry polenta until it begins to brown. Set aside on a paper towel or piece of cardboard.

In a small sauce pan, combine tomato paste, water, vinegar and spices. Pour sauce and vegetables over polenta. Sprinkle with Parmesan Cheese.

Cherry Crunch Pie

3-4 cups frozen Cherries, thawed (you can substitute frozen Cranberries and Strawberries if you don't have Cherries)

Water

3/4 cup Sugar

3 Tbsp.  quick-cooking Tapioca

2 Tbsp. Lemon Juice

2 cups Rolled Oats

1/2 cup Flour

1/2 cup flaked coconut

1/2 cup coarsely chopped almonds

2 Tbsp Brown Sugar

1/4 cup Butter, melted

Drain cherries, reserving juices; if necessary, add water to equal 1 cup. In a medium saucepan combine sugar and tapioca. Stir in reserved juices and lemon juice. Cook and stir over medium heat until thickened and bubbly.

Add drained cherries. Cook and stir 5 minutes more. Pour filling into greased pie dish.

For topping, in a bowl combine coconut, nuts, oats, flour, and brown sugar. Add melted butter; stir to combine. Sprinkle topping over filling.

Bake at 375 degrees for 20 to 30 minutes or until topping is golden brown.