Monthly Archives: October 2014

Spicy Zucchini Sticks

Sides are some people’s favorite part of the meal. I like to have a lot of veggie sides for dinner so I can load up on my vegetables and get a variety of nutrients. As an added bonus, there are lots of leftover vegetables for breakfast and lunch, so I am cooking vegetables once a day, but eating them at every meal.

These Spicy Zucchini Sticks are a perfect side for burger or taco night. They are fast and have just the right amount of heat. I am serving them tonight with Messy Jessie’s.

Spicy Zucchini Sticks

Spicy Zucchini Sticks

SPICY ZUCCHINI STICKS

Ingredients:

4 Medium Zucchini

3/4 Cup Superfine Almond Flour

2 Tablespoons Garlic Olive Oil

1 Teaspoon Black Pepper

1/2 Teaspoon Himalayan Pink Salt

1 Teaspoon Smoked Paprika

1/2 Teaspoon Chipotle Powder (No Garlic Added)

1/2 Teaspoon Turmeric

Directions:

Preheat oven 350º degrees. Wash the zucchini and slice into quarters lengthwise. Lay in a single layer on a parchment lined baking sheet, and brush with garlic olive oil. Set aside. In a small bowl mix together the superfine almond flour, black pepper, Himalayan pink salt, smoked paprika, chipotle powder and turmeric. Coat the zucchini sticks with the almond flour mixture by sprinkling over the zucchini and tossing a bit with your hands. Making sure they are in a single layer, bake in your preheated over 35 to 40 minutes until golden brown. They are delicious with SCD Low FodMap BBQ Sauce.

Eat Your Nutrients!

Eat Your Nutrients!

Asian Fusion Shrimp Egg Custard w/ Scallion Oil Drizzle

Do you like Chinese Steamed Egg Custard?  When we were in China to adopt our beautiful daughters, we had the best savory egg custards! Our girls were babies, and they loved this delicate silky food. The nannies gave it to the children regularly as part of their daily meals, and I learned how to make it at home, so they could continue to enjoy it.  I changed up this recipe of traditional Chinese Egg Custard by baking them and incorporating Coconut Milk and Macadamia Nut Oil, although there are so many variations depending on the province you are visiting.  This recipe is one the family asks for regularly, and it is easy and kid friendly, but looks and tastes fancy enough to serve as an appetizer at a dinner party or festive occasion. Adults love it too! It is nutritious with two eggs per serving, shrimp and good fat.

Asian Inspired Shrimp Egg Custard with Scallion Oil Drizzle

Asian Inspired Shrimp Egg Custard with Scallion Oil Drizzle

Asian Inspired Shrimp Egg Custard with Scallion Oil Drizzle

Ingredients:

8 Eggs

32 shelled and deveined small shrimp, steamed

1 1/2 Cups Bone Broth or Chicken Stock

1/2 Cup Coconut Milk, Full Fat SCD Legal no Additives

3/4 Teaspoon Himalayan Pink Salt

Pinch of White Pepper

Duck Fat for Greasing the Ramekins

For the Scallion Oil:

2 fresh scallions green parts only, sliced

1/2 Cup Macadamia Nut Oil or Olive Oil

1/2 teaspoon Himalayan Pink Salt

Directions:

Preheat Oven 350º degrees. Grease 4 Ramekins with Duck Fat, set aside. To make your Scallion Oil, place sliced scallions, macadamia oil and 1/2 teaspoon Himalayan Pink Salt in a small food processor and blend until emulsified with a few bits of green scallion flecks, set aside.

In a large bowl whisk together your 8 eggs, bone broth, coconut milk, Himalayan Pink Salt and a pinch of white pepper.  Stir in 3 Tablespoons of scallion oil and whisk again. Pour evenly into the four ramekins. Place 5 shrimp in the center part of each ramekin. They will sink, that is good! Place ramekins in a roasting pan or a pan with sides, and pour boiling water into the pan so it comes halfway up the sides of the ramekins. Bake 350º degrees for 25 to 30 minutes, just until set but still slightly jiggly in the middle. Remove from oven and top with three shrimp artfully arranged and drizzle each with 2 teaspoons of scallion oil. They should cool for about 5 to 10 minutes before serving so you don’t burn your tongue.

Served 4

Eat Your Nutrients!

Eat Your Nutrients!

 

 

 

Weeknight Tacos SCD, Low FodMap, Paleo

You don’t have to give up tacos when eating SCD Low FodMap.  Here is a delicious taco that uses butter lettuce “shells”. It is an easy weeknight meal!

SCD Low FodMap Tacos

Weeknight Tacos SCD, Low FodMap, Paleo

Weeknight Tacos, SCD Low FodMap Paleo

Ingredients:

1 Pound of Ground Grassfed Beef

1 Pound of Ground Pork

1 Large Green Bell Pepper

1/2 Cup Green Onion, sliced (green parts only)

2 Tablespoons Garlic Infused Olive Oil

1 Cup Tomato Puree, SCD Legal

1/3 of a Fresh Serrano Chili Pepper, Minced

1 Teaspoon Himalayan Pink Salt

1/2 Teaspoon Black Pepper

1 Tablespoon Ground Cumin

2 Teaspoons Smoked Paprika

1 Teaspoon Ground Ancho Chili Pepper

1 Teaspoon Ground Oregano

1 Teaspoon Ground Chipotle Powder

1/8 Teaspoon Cayanne Pepper

1 Head of washed Butter Lettuce, Cleaned and Separated

Directions:

Finely chop the Green Pepper, slice your green onion tops thinly and mince your Serrano Chili Pepper. Mix the rest of your spices together in a small bowl and set aside. Add 2 Tablespoons of Garlic Olive Oil to a large sautee pan. Turn your burner to medium high, when olive oil is warmed, add your pork and grass fed beef to the pan and sprinkle with the Himalayan Pink Salt and Pepper. Brown for about ten minutes, breaking up the meat, then add both your peppers and the green onion. Continue to cook for another 5 minutes or until tender. Add the seasoning you mixed and set aside to your meat mixture and cook for one minute stirring to coat evenly. Then, add your tomato puree, bring up to a boil.  When it is boiling, reduce heat to low and simmer until reduced and thick.  This takes about 5 minutes. Serve with butter lettuce shells.

Eat Your Nutrients!

Eat Your Nutrients!

 

Chai Love You! – Chai Spice Beverage Drop-Ins

Chai Love You Beverage Drop Ins

Chai Love You Chai Spice Beverage Drop Ins

If you think the smell of  Chai is a warming, comforting aroma like I do,  these beverage drop-ins are just what you need for your cup!  I am really loving the convenience of these drop ins! Right now I have Pumpkin Spice and Chai in my freezer so I can have whatever flavor I am in the mood for in my coffee and tea.  I have even popped them in my morning smoothies with great results! Chai is like a warm, loving hug! I have been reading the book The Power of Intention by Wayne Dryer, and one really important insight I like in the book is choosing to see the good in others and letting go of the negative thoughts that surface in your mind, replacing them with something you see positive about people.  It really has been broadening my view and opening me up more positive intention throughout the day.

Chai Love You – Chai Spice Beverage Drop-Ins

Ingredients:

1/2 Cup Coconut Oil

1/4 Cup Clear Honey

1 1/2 Cups Full Fat Coconut Milk (no additives, I like this kind)

1 Tablespoon Pure Vanilla Extract

1 Tablespoon Cinnamon

1 1/2 Teaspoons Ground Cardamom

3/4 Teaspoon Cloves

Directions:  Line a twelve cup muffin pan with natural or foil muffin cup liners.  Melt the coconut oil in a medium bowl in the microwave or on the stovetop.  Whisk in the remaining ingredients until thoroughly blended and divide evenly between the muffin cups. Place the muffin pan in the freezer and freeze solid. After about four hours you can remove the Chai Spice Beverage Drop-Ins from the pan and store in an airtight container in the freezer.  To use, add to your favorite hot beverage and whisk.

Eat Your Nutrients!

Eat Your Nutrients!

My SIBO is Gone!

I received the results of my third SIBO test this week, and it is gone, gone, gone!  It took seven months, and I feel so good! I did not get rid of the SIBO with diet alone, but it was a big part of it.  I have been working with my naturopathic doctor, and took two courses of antibiotics over the last seven months.  I will be continuing to eat Low FodMap and Paleo in a SCD framework, so there will be plenty of new recipes that are Low FodMap, SCD and Paleo.  I have found with the FodMaps, as I have healed, I am able to tolerate some of the higher FodMap foods in my diet such as dried dates, (at the advice of my nutritionist) but not any that are “illegal” on SCD Low FodMap Diet, I have been following the diet very strictly.  Go Here to Get the Diet Printout. The key is moderation and listening to your body. If you try a food in the higher to moderate FodMap category, go slow and don’t overdo it.  It is important to me to get variety of nutritious food in my diet and incorporate them slowly.  If I have a reaction, I back off and go back to lower FodMap, trying again later.  Also, wait until you are symptom free before incorporating some of the moderate and then higher FodMap foods. Make sure to look at the tags at the top of each recipe to see if it has a Low FodMap tag.  Some of the recipes are not on the low, low spectrum, so I don’t tag those as Low FodMap.  Get to know the list of foods that are high and low. Take the list to the grocery store with you to refer to. I found this very helpful. SIBO can reoccur if you go back to a Standard American Diet (SAD). I was originally eating Paleo for two years, but had to tweak it to a SCD Low FodMap protocol within a Paleo template after being diagnosed with SIBO.  This works for me.  Everyone has different food tolerances and intolerances, so I encourage you to get in touch with your digestion, and find what works best for you, and get tested if you suspect you have SIBO. You can go here to read more about it. This isn’t medical advice, just my story and experience. Wishing you a happy nutritious day!

Eat Your Nutrients!

Eat Your Nutrients!

Pumpkin Dog Treats (Ming Loves Pumpkin, But She Doesn’t Want to Be One)

I thought Ming would be cute in a pumpkin costume when the Trick or Treaters came to the door this year, but she really, really doesn’t like clothes of any kind, especially on her head, can you tell?

Ming Loves Pumpkin, But She Doesn't Want To Be One

Ming Loves Pumpkin, But She Doesn’t Want To Be One

So, to apologize to her for compromising her dignity, I made her some Pumpkin Pup Treats.  She adores them, and gets a little crazy when she hears the bag rattling. Your pup will enjoy these healthy homemade dog treats too, whether they like to dress up or not! If your dog loves to wear costumes or doesn’t, I would enjoy seeing pictures of your pets! E-mail me your pet photos at: sameatshernutrients@gmail.com so I can meet the pets you love!

Pumpkin Pup Treats

Pumpkin Pup Treats

Pumpkin Pug Treats

Preheat Oven 350º degrees.

Ingredients:

1 Cup Organic Pumpkin Puree

2 Pastured Eggs

1/2 Cup Natural No Sugar Peanut Butter

1/2 Cup Coconut Flour

1/4 Cup Gelatin (I used this)

1 Teaspoon Dried Parsley Flakes

1/2 Teaspoon Himalayan Pink Salt

Mix all the ingredients with an electric hand mixer. Scoop with a tablespoon cookie scoop onto parchment lined cookie sheets. Bake 15 minutes. Cool and package.

Makes 24 treats.  Freeze them in small batches so you can pull them out of the freezer a little at a time for your pet.

Eat Your Nutrients!

Eat Your Nutrients!

English Cottage Pie

As the weather gets colder and the day light hours get shorter, one pot meals are even more appealing.  The definition of comfort food changes with the seasons somewhat for me.  Cottage pie is right up there on the top of my list!

English Cottage Pie

English Cottage Pie

This recipe is Low FodMap, SCD legal, Paleo and Dairy Free.  It has a creamy celeriac root topping and a savory meat and vegetable filling.  I love that it can be made ahead and then put in the oven before dinner. It is on the table for a hungry family in a hurry, especially on the extra busy days of piano lessons and after school activities, or a busy day at work.  It tastes even better the next day, is leftover friendly, and you are getting lots of veggies in this meal. Here is what you need.

English Cottage Pie

Ingredients for the Filling:

1 Pound of Grassfed Ground Beef

1 Pound of Ground Bison

2 Cups of Sliced Green Onions (Green Parts Only)

2 Tablespoons Garlic Infused Olive Oil

2 Cups Finely Diced Carrots

2 Medium Fennel Bulbs, Finely Diced

1/4 Cup Tomato Paste (SCD Approved) (See this link for an explanation on legal tomato paste)

1 1/2 Teaspoons Himalayan Pink Salt

1 1/2 Teaspoons Black Pepper

1 Teaspoon Thyme

1 Teaspoon Parsley, plus a little extra for sprinkling on the top

2 Teaspoons Tarragon, crushed

1/4 Teaspoon Rosemary, crushed

 Ingredients for the Topping:

1 Large Celeriac Root (or 2 small)

1/2 Cup Full Fat Coconut Milk

1/4 Teaspoon Himalayan Pink Salt

1/4 Teaspoon Black Pepper

Directions:

Preheat Oven 425º degrees.

Using a large, heavy enameled cast iron pan (I used a 5 quart), add your garlic infused olive oil to the pan and warm over medium-high heat.  Add all your chopped vegetables, and sprinkle with 1/2 teaspoon of Himalayan Pink Salt and a 1/2 teaspoon black pepper. Cook for 5 minutes until softened, stirring occasionally.  Add your ground meat and sprinkle with 1 teaspoon of Himalayan Pink Salt, 1 teaspoon of black pepper and the herbs.  Sautee breaking up the meat until thoroughly cooked and starting to carmelize on the bottom of the pan.  Stir in the tomato paste, then level the filling out on the bottom of the pan and set aside.

Meanwhile, peel and cube your celeriac root and place in a medium saucepan, then cover with water abut 2 inches above the celeriac root. Bring to a boil on the stovetop, then turn to down to simmer.  When fork tender, this takes about 20 minutes, drain off the water, and place the celeriac root, coconut milk, 1/4 teaspoon Himalayan Pink Salt, and 1/4 teaspoon of pepper in a food processor and process until creamy.  Spread the mashed celeriac in an even layer on top the the Cottage Pie Filling. Sprinkle with a little pepper and a sprinkle of dried parsley flakes.

At this point, you can cover and refrigerate or bake right away.  If refrigerated, allow ten to fifteen more minutes to bake in the oven.  Bake 35 minutes (50 if refrigerated) in the oven uncovered, until the top is starting to brown. Remove from oven and serve. 6 – 8 Servings

English Cottage Pie

English Cottage Pie

 

Eat Your Nutrients!

Eat Your Nutrients!

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