Sauces, Dressings, Dips

Cocktail Meatballs with Honey Orange BBQ Sauce (Low FodMap, Paleo, Gluten Free)

I have a brand new, Low FodMap, absolutely delicious barbecue sauce that I have been making a lot! It is so good! You can use it for all your barbecue favorites! Today I paired it with a new cocktail meatball recipe I served recently at a potluck I hosted here at my house. I doubled the recipe, and they all disappeared fast, plus I received requests for the recipe! I am so excited to share it here with you today, and for all my loyal low fodmap followers, it is completely low fodmap! You are going to love this recipe!

The meatballs are moist and are made with ground pork and turkey. You can make a large batch of the barbecue sauce and freeze half of it to pull out of the freezer for later. (Cook once, eat twice convenience!) I like to double the recipe for four jars of sauce and freeze three to pull out as needed.

Cocktail Meatballs with Honey Orange BBQ Sauce

Honey Orange Barbecue Sauce (Low FodMap)

Ingredients:

26 Oz. Jar of Tomato Puree

Juice and Zest of Two Oranges

1/2 Cup Clear Honey

1/2 Cup Apple Cider Vinegar

1/4 Cup Dried Currants

1 Bunch Green Onions, sliced (green parts only for Low FodMap)

1 Tablespoon Garlic Infused Olive Oil

2 Teaspoons of Himalayan Pink Salt or Sea Salt

1 Teaspoon Fish Sauce (like Red Boat with No Added Ingredients)

1 Teaspoon Habanero Sauce (I use this brand)

1 Teaspoon Chili Powder (gluten free no additives like Spicely)

1/2 Teaspoon Black Pepper

Directions: Place all ingredients in a medium sauce pot. Bring to a boil, then turn down to a very low simmer. Simmer on the stovetop for 30 to 40 minutes until the sauce is reduced by half. If you are doubling the recipe, it will take a little longer. Cool sauce for 30 minutes, then puree it until smooth in a blender. It is ready! Pour it into glass jars for later use, freeze half, serve it right now!

Cocktail Meatballs with Honey Orange BBQ Sauce

Cocktail Meatballs (Paleo, Gluten Free, Low FodMap)

Preheat your oven to 350º degrees. I like to use a large oven safe non-stick pan to go from stove top to oven. nonstick double griddle. If you do not have one, line a cookie sheet with parchment.

Ingredients:

1 Pound of Ground Pork

1 Pound of Ground Turkey

1/2 Cup Peeled Carrots

1 Bunch of Green Onion (green parts only for low fodmap)

4 Tablespoons of Olive Oil, divided

2 Tablespoons Fresh Dill, Minced

2 Tablespoons Fresh Basil, Minced

2 Tablespoons Fresh Cilantro, Minced

1 Tablespoon Coconut Aminos

1 Teaspoon Habanero Sauce (find it here)

1 Teaspoon Himalayan Pink Salt or Sea Salt

1 Teaspoon Ground Black Pepper

Directions: Place the green onion and carrot in a small food processor and process until finely chopped. Place the remaining ingredients in a large mixing bowl. Add all the ingredients to the bowl (just two tablespoons of the olive oil, reserving the other two tablespoons for browning the meatballs). Add the green onion and carrot and thoroughly mix the meatball ingredients with your hands.

Using a tablespoon cookie scoop, scoop uniform sized scoops of meatballs. You will have approximately 40. Once they are all scooped, form them into smooth balls with your hands.

Now, warm the remaining two tablespoons of olive oil over medium-high heat on the stove top in your oven safe pan. When the oil sizzles when a meatball is added, add all the meatballs to the pan. Brown for three minutes, turn gently, and brown another two to three minutes. They will still be pink in the middle. Now transfer the meatballs to the oven, and bake for 7 to 10 minutes until the internal temperature reaches 165º degrees. Keep a close eye on them so they don’t overcook and stay as moist as possible!

Remove from the oven and insert toothpicks for easy eating, and serve with the barbecue sauce!

Makes 40 Cocktail Sized Meatballs

If you love this recipe, please comment below and share it with friends by hitting the Pinning, Tweeting or Facebook buttons!

Cocktail Meatballs with Honey Orange BBQ Sauce

Like to see a new recipe that is low fodmap or Paleo? Let me know what you’d like.

Game Day Cocktail Meatballs

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Blackberry Phyto Blast Salad with Blueberry Berrylicious Dressing

Are you ready for a delicious, phytonutrient loaded salad? This one has fruits, nuts, pomegranate seeds and living butter lettuce to give you a blast of them! It also is candy for the eyes, and it is well know we eat with all of our senses! Phytonutrients are so unbelievably important for our bodies, our cells, and for cancer prevention. A variety in the diet boosts their effectiveness and creates nutrient synergy. They give our bodies the tools it needs to enable it to heal and maintain vitality. Greens, fruits, vegetables, nuts, seeds, green tea…….there are plenty to choose from, and variety is possible no matter if you are eating Paleo, SCD, Vegetarian, Mediterranean, or just seeking nutrients, you get the idea. Here is a handy chart of some of the most common foods containing phytonutrients to get you started, but there are thousands and more being discovered. If you would like additional information about phytonutrients, here is an article from Gaiam Life and one from Dr. Fuhrman entitled Nutrient Density and Phytochemical-rich foods.

Phyto Blast Salad with Blueberry Dressing

Blackberry Phyto Blast Salad with Blueberry Berrylicious Dressing

The Blueberry Berrylicious Salad Dressing gets its fat from nuts and seeds.

Berrylicious Salad Dressing

Blackberry Phyto Blast Salad with Blueberry Berrylicious Dressing

Ingredients for Salad:

2 Heads of Living Butter Lettuce

1 Cup of Fresh Orange Segments, halved or 1 can of Native Forest Mandarin Oranges in their own juice

1 Pint Fresh Organic Blackberries

1/4 Cup Pomagranite Seeds

1/2 Cup Raw Pecans

1/2 Cup Raw Walnut Halves

Directions: Tear the butter lettuce into bite sized pieces and scatter berries, fruit, pomegranate seeds and nuts on top.

Blueberry Berrylicious Salad Dressing

Ingredients:

1 1/2 Cups Fresh or Frozen Blueberries (if frozen defrost them in the microwave)

1/4 Cup Pine Nuts

2 Tablespoons Tahini (pure no sugar added)

1/4 Cup Fresh Lemon Juice (2 lemons)

2 Tablespoons Dried Currants

1/4 Teaspoon Ground Cinnamon

1/2 Teaspoon Black Pepper

1/4 Teaspoon Pure Vanilla Extract

Directions: Place all the dressing ingredients in a high speed blender, and blend until smooth. This dressing thickens when refrigerated, so when using for a second day, zap for a few seconds in the microwave or let it come to room temperature for looser consistency. It is rich in nutrients and good fat.

*If you are beginning a Low FodMap diet, I recommend you substitute the blackberries for raspberries, strawberries or blueberries. You still get your phyto blast of berries!

Chocolate Peppermint Syrup

chocolate peppermint syrup healthier

This recipe is for the Peppermint Mocha and Chocolate Pepperming lovers in my life! My husband, Doug, uses it in his coffee, and my daughters like to add some to steamed almond milk for a Peppermint Hot Cocoa. They also put it on top of coconut milk ice cream! I put it out after a birthday dinner I had recently for my sister-in-law when I served the coffee, and it created a buzz! I sent a jar home with Jenni tied with red and white ribbon. It makes a very nice homemade gift or a hostess gift! It is so delicious! It is sweetened with honey, and I use raw cocoa powder for added nutritional benefits. So, if you are going to have a treat, no need to feel guilty. For my SCD friends, the cocoa powder is not allowed on the SCD Diet. It is good also if the cocoa powder is omitted if you are a peppermint lover and would like a Peppermint Syrup. There are health benefits to raw cocoa such as flavonoid antioxidants. This is super easy to make!

Chocolate Peppermint Syrup

1/2 Cup Honey

1 Cup Full Fat Coconut Milk (I use Thrive Brand)

1 Tablespoon Vanilla Extract

1/2 Cup Raw Cocoa Powder

Pinch of Himalayan Pink or Sea Salt

1/2 Teaspoon Peppermint Extract (I use Flavorganics)

Blend all the ingredients in a blender. Store in a pretty glass container. That’s it! Super easy and delicious!

Chocolate Peppermint Syrup Yum!

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Homemade Raspberry Vinegar

Raspberry Vinegar is one of my favorite ways to make a salad dressing. It is colorful and is one of my favorite fruits. Store bought raspberry vinegar is not allowed on the SCD diet because of added sugar, but this one is! It is made with real raspberries and red wine vinegar and is simple and fresh tasting with just two ingredients! Raspberries are loaded with Vitamin C and are an excellent source of Flavanoids and other vitamins. So here we go! The color is gorgeous!

Homemade Raspberry Wine Vinegar

Ingredients:

12 ounces of fresh raspberries

1/2 Cup Red Wine Vinegar

Directions:

Place the fresh raspberries half at a time in a fine meshed sieve like this one. Hold the sieve over a bowl and press the raspberries with a spatula releasing the juice into the bowl and keeping the seeds and flesh in the sieve. Discard the seeds and pulp. Whisk in a half cup of Red Wine Vinegar into the raspberry juice (there should be half a cup of juice). Shake and store in the refrigerator to use as needed. That’s it! Now, if you love Raspberry Vinaigrette as much as I do, check out my recipe for Real Raspberry Vinaigrette here.

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Real Raspberry Vinaigrette

I have been really missing raspberry vinaigrette for my salads since starting the SCD, Low FodMap Diet. Here is a recipe for Real Raspberry Vinaigrette that had me wondering why I waited so long to try it. The seeds are removed from the raspberries using a fine meshed sieve to make the raspberry vinegar, recipe here, making the raspberries much easier on the digestion. Raspberries are loaded with Vitamin C and Flavanoids as well as other vitamins. This is a fresh, delicious salad dressing with an extraordinary color. It has good fat and lots of flavor! You will really enjoy this delicious dressing on a variety of salads!

Real Raspberry Vinaigrette

Ingredients:

1/2 Cup Olive Oil

1/2 Cup Homemade Raspberry Wine Vinegar (recipe here)

1/4 Cup Clear Honey

2 teaspoons Djon Mustard (garlic free such as Annie’s)

1/4 teaspoon dried oregano

1/4 teaspoon black pepper

1/4 teaspoon Himalayan Pink Salt

Directions:

In a shaker (I use these and love them!) add all the dressing ingredients and shake well! Store in refrigerator. Makes 1 cup of dressing.

Real Raspberry Vinaigrette

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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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Tarragon Cream Sauce

Here is a quick and easy cream sauce that pairs nicely with chicken or vegetables.

It is dairy free! It is shown here with my Cranberry Apricot Stuffed Chicken Breasts.

Tarragon Cream Sauce

Ingredients:

1/4 Cup Dry White Wine

1/2 Cup Full Fat Coconut Milk, no additives

1 Teaspoon Yellow Mustard

1 Teaspoon Horseradish, no sugar added

1 Teaspoon Dried Tarragon

1/2 Teaspoon Pink Himalayan Salt

1/2 Teaspoon Black Pepper

Simmer all the ingredients until reduced by half! That’s it, and it is a delicious, dairy free, accompaniment to chicken or vegetables.

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Italian Romenesko Fennel Salad

What is Romenesko? It is a gorgeous member of the Broccoli, Cauliflower, Brussel Sprout family. It does look like an alien cousin to Broccoli! I love fun vegetables, don’t you?

It is bright grass green and very pretty. I love the texture of it, which is similar to cauliflower. So I thought, why not incorporate it in a salad cooked? Here is a veggie packed salad with Italian flair.

Italian Romenesko Fennel Salad with Italian Vinaigrette

Italian Romenesko and Fennel Salad with Italian Vinaigrette

Ingredients for Salad:

1 Head of Organic Iceburg Lettuce or Two Heads of Organic Romaine

One Head of Organic Romenesko

1 Large Fennel

1 Large Organic Tomato

1 small can of Black Olives (I use Field Day 3.8 oz.)

2 Tablespoons Olive Oil

1/2 tsp. Himalayan Pink Salt

1/4 tsp. Black Pepper

1 tsp. fresh Lemon Juice

Directions:

Finely shave your fennel after cleaning and cutting off top and clean and separate your Romenesko pieces. In a heavy skillet add olive oil and heat over medium heat. Add shaved fennel and romenesko and saute covered for ten minutes until just becoming tender. Remove lid, add a teaspoon of fresh lemon juice and continue to saute until starting to brown and any liquid has evaporated, about 5 to 10 more minutes.

Meanwhile place your lettuce, sliced tomato and black olives in a salad bowl.

While the Fennel Romenesko mixture cools, make your salad dressing.

Italian Vinaigrette:

Ingredients:

1/4 Cup Good Extra Virgin Olive Oil

2 Tablespoons Garlic Infused Olive Oil

2 Tablespoons White Wine Vinegar (check it is zero carbs, so not added sugar)

1 Teaspoon Himalayan Pink Salt

1/2 Teaspoon Black Pepper

1 Teaspoon Organic Italian Herbs

Combine all the ingredients and Shake it Up to emulsify.

Italian Vinaigrette

Add the Fennel and Romenesko to your salad and toss with the dressing. Serve! We had this for dinner with broiled fish. It is a light and satisfying meal.

Fresh Basil Pesto

The local basil is gorgeous right now, and making pesto with it is like sunshine in a jar! I put it on everything….meat, veggies, paleo crackers. If you are eating Low FodMap, you can make amazing pesto with garlic infused olive oil. Basil has antibacterial properties, flavonoids, is high in Vitamin K and Magnesium.

Low FodMap Dairy Free Basil Pesto

Here’s how you do it:

Ingredients:

1 Cup Fresh Basil, packed tight to measure

2 Tablespoons Raw Walnuts

2 Tablespoons Pine Nuts

6 Tablespoons Garlic Infused Olive Oil

1/2 Teaspoon Himalayan Pink Salt

1/2 Teaspoon Black Pepper

1 Teaspoon Fresh Squeezed Lemon Juice

1 Tablespoon Fresh Oregano (optional)

Low FodMap Dairy Free Basil Pesto

Place all the ingredients into a high speed blender and blend until desired consistency. Spoon liberally onto everything! It is amazing, savory, deliciousness and so good for you!

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SCD Low FodMap BBQ Sauce

SCD Low FodMap BBQ Sauce

If you are on the SCD Diet, you know it is nearly impossible to find legal sauces. Low FodMap too, forget it. Here is a delicious barbecue sauce that is not difficult to make! You can use it for many things, including my Messy Jessie’s.

Ingredients:

3 Cups of Tomato Puree, SCD Legal

1/4 Cup Clear Honey

1/4 Cup Apple Cider Vinegar

1 Teaspoon Himalayan Pink Salt

1/2 Teaspoon Black Pepper

1/2 Teaspoon Paprika

1/2 Teaspoon Smoked Paprika

2 Tablespoons Dijon Mustard (No Garlic or Onion)

1/4 Teaspoon Cayenne

1/2 Teaspoon Ground Cumin

6 Dashes Tabasco Sauce

2 Tablespoons Garlic Olive Oil

Place all ingredients in a medium, deep, saucepan. Bring to a boil, then reduce to a simmer and simmer until reduced by half. This will take about 30 minutes. This makes 2 one pint jars. Freeze one jar for later. It freezes beautifully! This is a very versatile BBQ Sauce. I use it to make Messy Jessie’s (a version of Sloppy Joe’s named after my daughter who loves them) as well as on grilled chicken, etc.

Happy Barbecuing!

Eat Your Nutrients!