Chai Love You! – Individual Chai Spice Creamer

Chai Love You Beverage Drop Ins

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!

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!

Pumpkin Creme Brulee

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!

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

Pumpkin Cranberry Biscotti

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.

Cranberry Pumpkin BIscotti Loaf

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!

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!

Eat Your Nutrients!

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