Author Archives for Sandra Shields, Healthy Food and Wellness Blogger, Health Coach, Balanced Living, Clean Beauty Consultant

About Sandra Shields, Healthy Food and Wellness Blogger, Health Coach, Balanced Living, Clean Beauty Consultant

Hello! I am Sam. I am a foodie, baker and a Health Coach who likes being in the kitchen making food. My recipes are all gluten free and there are recipes for different food intolerances as well. If you are looking to incorporate healthier eating habits and live a more balanced life, I hope to inspire you. I have had an obsession with baking since I was ten! I started this blog to share recipes I was making for myself after finding out I had gluten sensitivity and other food intolerances which I have mostly healed, but will always be sensitive to gluten. I went to school for Health Coaching as a second career at Institute for Integrative Nutrition. Nutrient dense food gives the body the best fuel and building blocks to be vibrant, healthy, prevent disease, and maintain great energy as well as heal. I am excited to share delicious food recipes, tips, baking and treats too!

Chai Love You! – Individual Chai Spice Creamer

Chai Love You – Individual Chai Spice Creamer

If you think the smell of Chai is a warming, comforting aroma like I do, these individual frozen creamers are just what you need for your cup! I am really loving the convenience of these individual creamers that are frozen to stay fresh! 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 – Individual Chai Spice Creamers

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 Creamers 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!

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

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 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.

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Shepherd’s Pie, SCD, Low FodMap, Gluten Free

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. Shepherd’s pie is right up there on the top of the warming winter casserole list!

Shepherd’s 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.

Shepherd’s 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

Shepherd’s Pie

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Pumpkin Creme Brulee

Pumpkin Creme Brulee

If you like creme brulee, you are going to love this seasonal recipe for Pumpkin Creme Brulee! If you have missed creme brulee because you are dairy free, this recipe is no compromise. It is delicious and creamy, a perfect Autumn dessert! Creme Brulee is an easy fancy dessert, but it is also comfort food, it is prepared in advance, chilled and finished off minutes before serving. I haven’t met anyone yet who doesn’t love it. You are getting the nutritional benefits of egg yolks, pumpkin and good fat in this dessert.

Pumpkin Creme Brulee

Ingredients:

1 Large Pastured Egg

4 Large Pastured Egg Yolks

1/2 Cup Pumpkin Puree

1/4 Cup Clear Honey

1 Can Full Fat Coconut Milk, No Additives

1 Tablespoon Pure Vanilla Extract

2 Teaspoons Pumpkin Pie Spice, Organic Gluten Free

1/4 Teaspoon Himalayan Pink Salt

4 Teaspoons Clear Honey for the Tops of Creme Brulee

Directions:

Grease 4 ramekins with organic palm shortening or coconut oil. Directions: Preheat your oven 325º degrees. In a small bowl, whisk together your egg and yolks, honey and vanilla extract. Set aside. In a medium, heavy pot, add your coconut milk, pumpkin puree, pumpkin pie spice and salt. Over medium heat, scald your coconut milk mixture. When the milk mixture is scalded, slowly add a cup of the scalded milk to your egg mixture whisking constantly. Now, pour your egg yolk mixture slowly back into the remaining scalded milk in the pot, whisking as you do so. (This is done slowly to emulsify and not cook the eggs.)

Pour the custard into the four ramekins, dividing evenly. Place the ramekins in a baking pan that has at least 3 inch sides. Pour boiling water into the pan so it comes half way up the sides of the ramekins. Bake 25 to 30 minutes until custard is almost set but still a little soft in the center. It is important not to over bake. Cool in the refrigerator for 4 hours, or up to two days, covered.

When ready to serve, remove creme brulee from the refrigerator, place a teaspoon of warmed honey on each creme brulee and caramelize the honey with a blow torch or place under your oven broiler for 2 to 3 minutes watching carefully. I used a kitchen blow torch, and it creates a thick delicious topping. It will not reach the crunchy stage like when using sugar, but it is unique and really decadent. Sprinkle with a dusting of cinnamon. Serve!

Makes 4 Creme Brulee

Eat Your Nutrients!

Pumpkin Cranberry Biscotti

One of my favorite cookies of all time is biscotti! It is elegant, and I love the shape! Biscotti means twice baked, and the first documented recipe originated in Italy. You start by baking it in a log shape, letting it cool, and then cutting it into long slices and baking it again so it is crunchy and dry, perfect for dipping in a hot beverage. Biscotti and I have a long history. I am known to get the biscotti jar out when company is over and we are playing cards and having coffee. I am so happy that eating SCD and Paleo doesn’t mean I have to give up my biscotti! This is a wonderful Autumn recipe with pumpkin and tart cranberries that you are sure to love!

Pumpkin Cranberry Biscotti

Preheat Oven 350º

Ingredients:

1 3/4 Cups Superfine Almond Flour

2 Tablespoons Coconut Flour

1/2 Teaspoon Baking Soda

1/4 Teaspoon Himalayan Pink Salt

1 Teaspoon Pumpkin Pie Spice

1/2 Cup Pumpkin Puree, SCD Legal

3 Tablespoons Clear Honey

1 Teaspoon pure Vanilla Extract

1/3 Cup Dried Cranberries (Fruit Juice Sweetened)

1/4 Cup Sliced Almonds for the Top

In a medium bowl, whisk together the first five dry ingredients. In a seperate small bowl, melt your honey a few seconds in the microwave, and then whisk in the pumpkin puree and vanilla extract. Add this to the dry ingredients and stir together vigorously until a ball forms. Remove the dough from the bowl and knead in the dried cranberries. Then, place your dough on a parchment lined baking sheet and form into a 14 x 8 inch log. Flatten the top and press the sliced almonds into the top of the dough. It should look like this after it is baked the first time.

Pumpkin Cranberry Biscotti Loaf Cooled and Ready to Slice

Bake for 20 minutes. Remove from oven and cool on a cooling rack for one hour. Place cooled log on a cutting board and gently slice with a serrated knife on a diagonal into 1/2 inch slices. Place on a parchment lined baking sheet and return to the oven and bake seven minutes. Remove from oven and turn biscotti to opposite side and continue baking another 7 minutes or until golden brown and crunchy.

Pumpkin Cranberry Biscotti Second Baking

Pumpkin Cranberry Biscotti Ready for Second Baking

Cool Completely before storing. Makes 16 Biscotti

Eat Your Nutrients!

SIBO Low FodMap Specific Carb Diet Food Guide

Good Morning Lovely People!

I am feeling so good following the Low FodMap Sibo Food guide developed by Dr. Allison Siebecker. This is the guide I use when developing my recipes, and I wanted to share it with you. It is very helpful because it lists all the food in categories and breaks them down further into which ones are the lowest FodMap to the highest and also the illegal ones on the SCD Diet. Click the link below to view it and print it. I refer to it all the time and even take it to the grocery store with me!

Dr. Siebeckers Sibo Low FodMap Food Guide

Have a beautiful day!

Sam

Eat Your Nutrients!

Bolognese Sauce

If you are looking for a delicious meaty bolognese sauce, then this one is sure to hit the spot! I cannot call it classic, because it doesn’t contain dairy, and I have taken some liberties beyond the Academia Italiana della Cucina‘s official definition. But I have to say, it tastes pretty darn authentic tasting!

Bolognese

You start with a Soffrito Base also known as the Holy Trinity…Carrots, Onions (Green Onions in this Case) and Celery, finely chopped.

Saffritto for Pork Ragu Bolognese

Pork Ragu Bolognese Sauce

Ingredients:

1 Bunch of Scallions, Green Parts Only Sliced

4 Carrots, Peeled and Finely Diced

4 Stalks of Celery, Finely Diced

2 Tablespoons of Garlic Olive Oil

1 1/2 Teaspoons of Himalayan Pink Salt

1 1/2 Teaspoons of Black Pepper

2 Pounds Ground Chicken

1 Pound of Sweet Italian Chicken Sausage Links, diced (I used gluten free)

1 Cup of Dry Red Wine

1 Cup Full Fat Coconut Milk, no additives

1 28 oz. Jar Organic Strained Tomatoes

2 Cups Chicken Stock (homemade if you have it)

Directions: Finely Dice your Scallions, Celery and Carrots. Add two tablespoons of Garlic Infused Olive Oil to a large stock pan over medium high heat. I love this brand and used the 5 quart braiser for this recipe, if you are looking for a good versatile pot. Add your scallions, celery and carrots and sprinkle with 1 teaspoon of Himalayan Pink Salt and 1 teaspoon of Black Pepper. Sautee for five minutes until starting to brown and they are tender, stirring occasionally. Turn heat to high and add the two pounds of ground chicken and diced sausage sprinkled with another 1/2 teaspoon of Himalayan Pink Salt and 1/2 teaspoon Black Pepper, and continue to cook, breaking up the meat until the meat is starting to caramelize. Don’t skip the caramelization! It adds flavor! It will take about ten minutes.

Soffritto Ready to Sautee

When meat has caramelized and you have a nice brown coating on the bottom of your pan, you deglaze! Pour the red wine into the pan, bring to a boil for one minute scraping the bottom of the pan to release all the brown bits and flavor. Add your stock, tomato puree and coconut milk and bring to a boil. Then, turn heat to a low simmer and cover the pot 3/4 with the lid and simmer for four hours until very thick and reduced. If it starts sticking before the four hours add more stock just a half cup at a time. Taste and season with additional salt and pepper to taste.

Bolognese Sauce

Serve over noodles of your choice. I used zucchini noodles in the photo below, I have also served it with spaghetti squash noodles.

Bolognese with Zoodles

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Ming Ming’s Wishful Thinking With A Friend

Ming’s Wishful Thinking With a Friend

It was a sunny afternoon yesterday, one of those perfect, bright, in the seventies days, and everyone was busy going here and there in a flurry of activity. Ming and her buddy, (that’s Lily) were longing to go outside and play, but at the moment it just wasn’t happening. So, she was content to gaze out the window with Lily by her side. I am sure she was dreaming of what she would do it she were outside. Maybe she would chase a bird, or grab a stick and get Lily to chase her. She loves to lounge in the sunshine, basking, or roll in the grass, and Ming loves to smell Flowers. She really does! She will go right up to a beautiful blossom and smell it. I call her Ferdinand after the childhood story about a bull that was supposed to bull fight, but just wanted to smell flowers. Do you know the book? She and Lily did get to go outside later in the day for a walk and a romp. It is a joy to see her enjoy the fresh air and sunshine. Then she was content to come inside again and dream. I love lazy days like this day, and so does Ming.

Cranberry Apricot Stuffed Chicken Breasts

This chicken is moist and juicy! I don’t know about you, but I pretty much like stuffed anything, because it usually means extra flavor and deliciousness. I developed this recipe recently because boneless chicken breasts can be juicy and flavorful when done right, and anything but boring! I hope you try these, they are nutritious and so festive!

Cranberry Apricot Stuffed Chicken Breasts

You can prep these up to a day in advance and store them in the refrigerator for a super fast dinner. I served them with a tarragon cream sauce, but they are great without it. The sauce bumps it up to extra fancy.

Cranberry Apricot Stuffed Chicken Breasts

Ingredients:

4 Boneless, Skinless Chicken Breasts

Filling:

6 Dried Apricots, unsulphured organic is best

1/4 Cup Dried Cranberries, sweetened with juice

1/4 Cup Sliced Almonds

2 Tablespoons Sunflower Seed Butter or Almond Butter, no sugar added

2 Scallions, green tops only, thinly sliced

1 Teaspoon Fresh Squeezed Lemon Juice

1/4 Teaspoon Pink Himalayan Salt

1/4 Teaspoon Black Pepper

Coating:

1 Egg

3/4 Cup Almond Flour, fine

Himalayan Pink Salt

Black Pepper

2 Tablespoons Olive Oil

Directions:

Soak the dried apricots 30 minutes in very hot water to soften. Set aside and while they are soaking gather the rest of your ingredients. In a small blender or food processor, puree the apricots after draining off the soaking water. Add Sunflower Seed Butter, Salt, Pepper and Lemon Juice and fully incorporate. Stir in by hand the cranberries, sliced almonds and scallions.

Slice your boneless chicken breasts in the center to make a pocket for stuffing, but don’t slice all the way through. Like this:

Cranberry Apricot Stuffed Chicken Breasts

Once they are stuffed, you are ready to coat them. It is simple. Crack the egg into a shallow dish, put the almond flour in another shallow dish, and dip the chicken into the egg on both sides, then roll in the almond flour. Repeat for all four breasts. Then season them with salt and pepper as you would like. You can at this point cover then and refrigerate until you are ready to cook them.

Pre-heat your oven 375º degrees. Heat an oven proof pan over medium high heat on your stove top and add 2 tablespoons of olive oil. When oil is hot, add the chicken breasts and brown on both sides. This will take approximately 3 minutes a side. After browning, they will not be completely cooked. Slide your oven proof pan with the chicken into the pre-heated oven for 15 to 20 minutes until cooked all the way through, 365º degrees in the center.