Tag Archives: Gluten Free

Turkey Roulade, SCD, Low FodMap and Grain Free

Turkey Roulade, SCD, Low FodMap and Grain Free

This is a delicious way to make a boneless turkey breast that is a little bit fancy, but quite simple really.

This recipe uses a low fodmap pesto – here and some aged cheese grated over the pesto before rolling it up. It is then skewered and rubbed with melted ghee, rosemary, salt and pepper before roasting. This is also exceptional the next day served chilled. You can slice it very thin after chilling, and it is delicious on salads!

Turkey Roulade

Ingredients:

1 approximately 4 pound boneless turkey breast

1/4 cup of pesto (here’s my low fodmap recipe)

1/2 cup of packed shredded aged cheese like Parmigiano Reggiano or an aged Romano

2 Tablespoons of crushed dried rosemary

2 Tablespoons of ghee

salt and pepper to taste

Skewers like kabob skewers

Directions:

Butterfly the boneless turkey breast so it lies in a flat rectangle. Leave the skin attached. Place the turkey on a cookie sheet, and pound it with a meat mallet until it is in a rectangle about 14 by 8 inches.

With the skin side down, spread the turkey with the pesto and shredded cheese. Starting at a short side, roll the turkey up into a tight roll. Take your kabob skewers and poke them through the turkey roast starting at the seam and all the way through to hold your spiral together.

Now, melt the ghee and stir in the rosemary, salt and pepper. Brush the melted ghee mixture all over the roast. Place the turkey roast in a roasting pan, skin side up, and roast at 350 degrees F. for 1 1/2 to 2 hours depending on the weight of the roast or until the internal temperature measures 365 degrees F. Remove the roulade from the oven and let set 15 minutes before carving into slices. Enjoy and happy eating!

Easy Macadamia Peanut Butter Cups SCD, Healthy

The holidays are here, and it is easy to feel deprived when you are following a special diet when all the traditional treats are floating around.

These Macadamia Peanut Butter cups are SCD Legal, healthy and delicious. Those seeking healthier treats this holiday season will love these scrumptious, creamy cups with a balance of honey and a pinch of salt.

Each batch makes one dozen and can be easily doubled.

Easy Macadamia Peanut Butter Cups

Directions:

You will need two medium bowls that are microwave safe. Lay out a mini muffin tin with 12 paper liners.

Ingredients:

1/4 Cup of Peanut Butter, no sugar

1/4 Cup of Tahini, unsweetened

1/4 Cup of Coconut Butter (I use this kind – my fav!)

2 Tablespoons of Honey, Divided

Twelve whole raw Macadamia Nuts (I love Nuts.com for these. They are gluten free)

Sea Salt, two pinches

Directions: In the first bowl, add 1/4 cup of peanut butter, 2 tablespoons of coconut butter, 1 tablespoon of honey and a pinch of salt. Microwave just ten seconds at a time, stirring until it is smooth and fluid.

In the second bowl, add 1/4 cup of Tahini, 2 tablespoons of coconut butter, 1 tablespoon of honey and a pinch of salt. Microwave just ten seconds at a time again, stirring until it is smooth and fluid.

Using a teaspoon cookie scoop and just judging by eyeing it, divide the peanut butter mixture evenly between 12 mini muffin cup liners. Rap the pan on your countertop to flatten the surface. Then place in the freezer for ten minutes. After ten minutes the bottom layer should be firm. Scoop the Tahini mixture on top of the peanut butter base as you did before. Then, add one whole macadamia but to the top of each cup. Tap gently on the counter just to set the madacamia but in the top. Freeze for ten minutes, then they are ready to eat. Store them in an airtight container in the freezer until ready to serve.

Enjoy!

Speculaas, SCD Legal, Grain, Dairy, Egg and Gluten Free – Gift Ideas, Winter Self Care and Clean Beauty Lip Swaps!

Are you ready to bake Christmas cookies? These are Grain, Gluten, Egg and Dairy Free and SCD Legal.

Speculaas have been baked as far back as the 15th century in the Netherlands and Germany, but over the years their popularity has spread to many other countries. They are definitely associated with Christmas and were embossed with images of Saint Nicholas and were delicious cookie treats gifted to children.

This recipe for Speculaas is Grain, Dairy, Gluten and Egg Free to accommodate many, and they are SCD Legal. The cookie is absolutely delicious, and the warming spices make this a holiday cookie to be loved and made over and over. They are a perfect treat with a cup of tea! I can’t wait until cookie time to have these lately.

If you don’t have a Speculaas and Springerle roller, you can still make these cookies with an embossed cookie cutter, or just roll them out and cut them into pretty shapes like you would a sugar cookie. But these can be made the traditional way with a roller like I did. This is where I got my Speculaas Rolling Pin. There are also some really pretty ones here.

Here’s the recipe:

Speculaas

Ingredients:

1 1/2 Cups of Raw Cashews

1/2 Cup of Tahini

1/4 Cup of Runny Honey

1 Teaspoon of Vanilla Extract

1/4 Teaspoon of Baking Soda

1/4 Teaspoon of Salt

and the following warm spices that make the traditional Speculaas flavor:

1/2 Teaspoon of Cinnamon

1/4 Teaspoon of Nutmeg

1/4 Teaspoon of Cloves

1/8 Teaspoon of Ginger

1/8 Teaspoon of Ground Anise

1/8 Teaspoon of Cardamom

Directions:

In a food processor, grind the cashews until finely ground. Add the spices, baking soda and salt and pulse until thoroughly combined. Now add the tahini, honey and vanilla extract and process until thoroughly blended stopping to scrape down the sides as needed.

Gather up your dough and pat it out on a piece of plastic wrap into a 4 x 6 rectangle. Wrap it tightly and refrigerate for one hour.

After one hour, preheat your oven to 350 degrees F. and lay out a cookie sheet lined with parchment paper.

Take our your refrigerated cookie dough and place it between two sheets of parchment. With a regular rolling pin, roll the dough between the parchment out to a little less than 1/2 inch thick. Remove the top sheet of parchment, and straighten up your sides with your hands to make a rectangle. Now, take your Speculaas rolling pin and roll with medium pressure across the dough. I did this in two rows. You will get the feel for how much you need to press. This will spread your dough a little more as you roll and also emboss the cookie dough. It doesn’t need to be perfect. With a pizza cutter or a sharp knife, score the cookie dough also trimming the outer sides, but not moving the cookies.

Bake in your preheated oven for 14 minutes or until deeply golden brown, but not burned. I like to start checking after 12 minutes.

Take the baked cookies out of the oven and while still warm, run your pizza cutter or sharp knife down the scored lines again to separate the cookies. Let them cool completely on the cookie sheet. Store in an airtight container after cooled.

If you need some holiday shopping ideas and winter self care, here is a list of some of the things my family loves!

Some of our favorite things!

The cutest comfy nightgowns The sheep are adorbs!

A beautiful Matcha Tea Gift Set

Elderberry Syrup for Immunity

Magnesium Body Lotion for Better Sleep, More Magnesium, Aches and Pains (scent free)

For the little children:

Super Cool Train Set

Unicorn Chair for the Little Princesses

Rainbocorns are very popular in the elementary age crowd right now.

Beautiful Dog Collars for the Pups. Ming has the red one.

Also, giving the gift of clean beauty is always a wonderful way to show your love and appreciation for someone and switch to safer products. Do you have a lip wear preference? I like to wear something on my lips to protect them, give me a color pop, shimmer or shine and take good care of my lips. If you’ve ever had chapped lips, you know how uncomfortable that is. Beautycounter lip products are all GLUTEN-FREE, nut-free, soy-free & vegan AND are tested 3 times for safety from hormone disrupting chemicals and heavy metals. BC lips are my favorite of all time, not just safer – they’re so hydrating and not sticky! Here’s some more helpful info when choosing a lip product:

Clean Lip Products that are Gluten Free!

The Jellies shimmer and shine and fit right into your pocket. They are a cushy, non-sticky gloss. They come in duos of Sorbet & Peppermint, Orange Cream & Honey, or Raspberry & Cocoa.

Beyond Gloss delivers shimmer (if you pick a shimmer shade) and shine with sheer clean color. I LOVE that is has Responsibly sourced vanilla: ECOCERT-certified organic vanilla from Madagascar is responsible for this gloss’ signature sweet scent. Our supplier is committed not only to sourcing the highest quality of vanilla, but also to improving the quality of life for their community of farmers.

Sheer Genius Conditioning Lipstick is creamy and buildable with the conditioning benefits of a balm, so it gives you color with the benefits of a balm. Again with that Responsibly sourced vanilla that smells so darn good!

Color Intense Lipstick is a long wearing lipstick with a satin finish with natural peppermint oil. My current favorite is 9 to 5, but I can’t wait to try some other shades too. A definite Date night or Dress Up lipstick, or if you like a matte look.

You can shop Beautycounter with me here: https://www.beautycounter.com/sandrashields

I’d love to help you switch to safer, and every time I can be of service helping someone switch to safer, I do a little jazzy hands, happy dance!

As always, I love to hear from you! Drop me a comment below and touch base. Have a wonderful holiday season!

xoxo

Delicious Healthy Peanut Butter Cups

First of all, this is an absolutely delicious recipe for peanut butter cups that uses honey to sweeten them and is healthier for you. If you prefer not to use peanut butter, choose another nut butter. They will still be delicious!

Also, I have to get something off my chest, because lately I am seeing people unfollow on social media because someone posts a treat, or a funny food quote that isn’t “healthy”. I am here to tell you, Don’t let perfection be the enemy of the good! Life is about balance. When one area is out of balance, all the other areas can be affected. A sense of humor when approaching life, health and food are just as important as what you are eating.

We had a little exercise in nutrition school called The Circle of Life, and you looked at all the areas of wellness and balance on a color wheel. It helps see what is out of sync. The categories are:

~Joy

~Social Life

~Relationships

~Home Environment

~Home Cooking

~Physical Activity

~Health

~Education

~Career

~Finances

~Creativity

You can go take the quiz yourself right here: https://www.integrativenutrition.com/circle-of-life

I encourage you to take the quiz every three to four months to help you be aware of your life balance so you can make changes.

Now, for a absolutely delicious Peanut Butter Cup Recipe! There are some amazing benefits to eating chocolate! Like enhancing brain function, mood and it’s loaded with flavanols!

Delicious Healthy Peanut Butter Cups

Directions:

Line a mini muffin cup pan with twenty mini liners

Bottom Layer:

1/3 Cup of No Sugar Added Creamy Peanut Butter

2 Tablespoons of Runny Honey

2 Tablespoons of Coconut Oil (Melted)

2 Tablespoons of Cocoa Powder

1 Teaspoon of Vanilla Extract

1/8 Teaspoon of Sea Salt

Whisk together all the ingredients with a fork until combined.

Spoon the mixture evenly into the bottom of your muffin liners.

Top Layer:

1/3 Cup of No Sugar Added Creamy Peanut Butter

2 Tablespoons of Runny Honey

2 Tablespoons of Melted Coconut Oil

1/2 Teaspoon of Vanilla Extract

1/8 Teaspoon of Sea Salt

Whisk together the ingredients until thoroughly combined and spoon over the bottom layer, dividing evenly. Rap the filled muffin tin onto the counter several times to flatten the peanut butter cups. Optional, sprinkle a little flaky sea salt on top like Fleur de Sel.

Place the peanut butter cups into the freezer to firm for 30 minutes. Store these in either the freezer or refrigerator in a sealed container depending on how firm you like them.

As always, I love to hear from you. Did you go take the Circle of Life quiz?

Brussels Sprouts with Dried Cranberries

Brussels Sprouts with Dried Cranberries

This is a delicious way to eat your Brussels sprouts! Roasted Brussels Sprouts with Dried Cranberries, Sea Salt and Olive Oil. The trick is parboiling them first! They are so tender and flavorful!
We recently had company and they commented it was their first time eating a Brussels sprout! Don’t let that happen! What?? They are really just mini cabbages and have so much nutrition!
For example, they are high in nutrients! Especially bone benefiting Vitamin K. They are RICH in antioxidants that reduce oxidative stress and lower your disease risk, and they are also a great source of fiber.
Try this recipe and let me know! 👇 They aren’t only so good for you, they taste great!

Prep Time

15 minutes

Cooking Time

30 minutes

Yields

2 servings

Ingredients

2 cups Brussels sprouts
¼ cup dried cranberries
2 tbsps olive oil
Sea salt, to taste

Directions

  1. Preheat oven to 350°F.
  2. Bring 3 cups water to a boil.
  3. Trim ends and wash Brussels sprouts well.
  4. Parboil for 7–9 minutes or until fork-tender.
  5. Transfer to large mixing bowl.
  6. Chop dried cranberries into small pieces.
  7. Toss Brussels sprouts with olive oil, dried cherries and salt.
  8. Transfer to baking sheet, ensuring the Brussels sprouts are in one layer, and roast for 15 minutes, or until golden-brown

Gluten Free Zucchini Bread

Even though summer is notorious for an overabundance of zucchini, and baking bread is a great way to use up the extra, I have to say I love zucchini season AND zucchini bread. Also zucchini fritters, stuffed zucchini, you get it, right?

It’s cheap and cheerful, but it’s also genius the way zucchini can be transformed into a delicious loaf! It’s a veggie after all and a typically water filled one.

Well, in this recipe, there is no squeezing out of the excess water. No need for that. The loaf has a beautiful texture, is lightly sweetened with maple sugar (you can absolutely substitute pure cane sugar in equal measure), and is wonderful for snacking. I just love the maple sugar color and flavor in this loaf, and it’s a favorite sugar alternative of mine to bake with.

Gluten Free Zucchini Bread

Preheat your oven to 350 degrees F. Grease a medium loaf pan, and line it with parchment paper. I keep the ends of the pan free and have the parchment hanging over the long edges for easy bread removal. Make sure the ends are greased.

Ingredients:

3 Cups of Shredded Zucchini

2 Cups of Brown Rice Flour (I like this sprouted brand)

3 Eggs

1/2 Cup of Maple Sugar

1/2 Cup of Olive Oil

2 Teaspoons of Baking Soda

1 Teaspoon of Vanilla Extract

1/2 Teaspoon of Salt

Directions:

Add your shredded zucchini to a large mixing bowl.

In a separate medium bowl, whisk together the eggs, olive oil, maple sugar and vanilla extract.

Pour the egg mixture over the shredded zucchini and whisk together with a large fork. I shredded my zucchini in the food processor with the smaller shredding choice. It had fairly large shreds that worked beautifully. Shred how you like.

In a small mixing bowl, whisk together the brown rice flour, baking soda and salt.

Add the dry mixture to the wet mixture, and whisk it together with a fork.

Pour it into your prepared bread pan. Smooth the top with a spatula.

Bake in your preheated oven for 1 hour and 15 minutes until it is firm and golden brown on the top and cooked through. I used a convection oven, and all ovens are slightly different.

Remove from the oven and place the loaf in the pan on a cooling rack for five minutes. Then, using your parchment paper, lift the loaf out of the pan and take off the parchment paper. Cool completely on a wire rack.

This loaf keeps at room temperature tightly wrapped for 3 days. You can keep it in the refrigerator as well for a couple days longer shelf life.

Italian Marinated Steak, Gluten Free, Low FodMap, AIP Paleo

Grilling season is here, and this marinated steak is a great way to kick off the season. A marinade tenderizes your steak and adds a ton of flavor and can be used for any cut. I have made this with flat irons and filet mignon. Both were delicious!

Italian Marinated and Grilled Steak

For meal prep, I like to grill double the steak we will need for dinner and use the leftover steak to thinly slice for a main dish salad and lunches the next day.

Italian Steak Marinade

As always, garlic infused olive oil is incredible and I always have it on hand. If you are eating low fodmap, this is crucial for getting that wonderful garlic flavor in all your recipes!

This marinade has a delicious blend of dried chives, rosemary and oregano in it. The black pepper is optional and should be omitted if you are on an AIP protocol currently. The acid used in the marinade is red wine vinegar for the zing! Rosemary is great to use when grilling, because it helps block HCA’s – carcinogens from grilling and cooking at high temperatures.

Make sure you give the steak time to marinade. I like at least four hours. You can do eight and even overnight.

Italian Marinated Steak

Ingredients:

1 1/2 pounds of steak. This is approximately 4 flat irons or 2 Filet Mignons. But use your favorite or budget friendly cut!

For the marinade:

2 Tablespoons of Garlic infused Olive Oil

2 Tablespoons of Olive Oil

2 Tablespoons of Red Wine Vinegar

1 Tablespoon of Dried Chives

2 Teaspoons of Crushed Rosemary

1 Teaspoon of Oregano

1 Teaspoon of Salt

1/2 Teaspoon of Black Pepper (Omit if following AIP)

Directions: Whisk together the marinade ingredients. Place the steak in a shallow glass dish, pour the marinade over the steak, and coat completely. Cover and place your marinating steak into the refrigerator for at least 4 hours and up to overnight, flipping once.

When you are ready to grill, remove the steak from the marinade and put them on a platter for 30 minutes before grilling.

Steak is a great source of B12 vitamins, and leftover steak is wonderful for topping a lunch salad with the next day.

Sweet and Sour Pineapple BBQ Sauce SCD, Low FodMap, AIP

I’m always on the hunt for new healthy sauces I can make that are versatile and can be used throughout the week to make meals more interesting and delicious!

This Sweet and Sour BBQ is a very versatile sauce that you can use on chicken, vegetables and as a dipping sauce for delicious savory sweet and sour flavor. You will love that the ingredients in this sauce are so good for you with very little added sweetener. It’s the pineapple that gives it most of it’s sweetness with a little smoked salt, honey and cider vinegar for sweet tanginess. there is also a little butternut squash puree in it to give it beautiful color, creaminess and sneak in some veggies that kids won’t even know is there. This recipe is SCD, Low Fodmap and AIP Paleo!

Sweet and Sour Pineapple BBQ Sauce SCD Low FodMap

Ingredients:

1 Can of Native Forest Organic Pineapple Chunks (14 oz.) This is in it’s own juice only

1/2 Cup of Pureed Cooked Butternut Squash

1/4 Cup of Apple Cider Vinegar

2 Tablespoons of Garlic Infused Olive Oil

2 Tablespoons of Clover Honey (clover honey is low fodmap if under 2 tablespoons)

1 Teaspoon of Ground Ginger

1/4 Teaspoon of Smoked Salt (optional but highly recommended)

3/4 Teaspoon of Salt (use a whole teaspoon if omitting the smoked salt)

In a high speed blender, blend all the ingredients using the whole can of pineapple with the juice. Do not drain. Pour the blended ingredients into a medium saucepan, and bring to a boil on the stovetop. When the BBQ sauce comes to a boil, turn the heat down to a simmer, and simmer for 15 minutes until it has reduced by a third, stirring often.

Cool the sauce if you are not using it right away. Pour the BBQ sauce into a container and store it in the refrigerator.

Yesterday, I made some crab spring rolls using rice spring roll wrappers in my air fryer, and this sauce was delicious to dip them in. You can also make a double batch and freeze half. It’s so good to have a variety of homemade sauces on hand with no additives!

Instant Pot Egg Bites

I received an Instant Pot silicone egg bites pan for Christmas from my daughters, so of course I had to put it to good use!

This is a delicious way to eat eggs, and so fun. Eggs made in the instant pot are tender and really delicious. In this recipe I used bacon, scallions and spinach and a little nutritional yeast to give it a cheesy flavor without the dairy. This is the Instant Pot I have, and I love it! Instant Pot meals are delicious and I find very easy to digest. My favorite Instant Pot Cookbooks are by Coco Morante. She has three of them The Ultimate Instant Pot Cookbook, The Ultimate Instant Pot Healthy Cookbook, and The Essential Instant Pot Cookbook. Her recipes are all delicious and can be easily modified for nutritional needs! Here’s my recipe for Egg Bites in the Instant Pot!

Instant Pot Egg Bites

Ingredients:

4 Eggs

1/4 Cup of Scallions, sliced

1/4 Cup of Cooked Spinach, cooled and chopped

2 Slices of Cooked Bacon

1 Tablespoon of Olive Oil

2 Tablespoons of Coconut Milk or other non-dairy milk

2 Teaspoons of Nutritional Yeast

1/4 Teaspoon of Salt

1/4 Teaspoon of Pepper

Ghee or Coconut Oil for greasing the Egg Cups. You can also use a non stick cooking spray.

Directions:

In a 4 cup glass measuring cup with a pour spout, whisk together your eggs, olive oil, coconut milk, salt and pepper. Whisk in the nutritional yeast thoroughly. Then, stir in the bacon, scallions and chopped spinach.

Grease your egg cups with a little ghee. Pour the egg mixture evenly into each of the egg cups. They will be about 3/4 full. Place the lid on the egg bites pan. Pour a cup of water into your instant pot. Then, place the egg bites pan on the wire steam rack and carefully lower it into your instant pot.

Secure the lid on the instant pot, and set the steam valve to seal. Select Manual on your Instant Pot and adjust the time to ten minutes. It will take a few minutes to come up to pressure before the cooking time begins. After the cooking time ends, let the pressure come down for 5 minutes before releasing the pressure valve. Remove the lid and pull out your egg bites pan with heat safe mitts. Take off the lid of the egg bites pan and invert the pan onto a plate. Pop out the egg bites by pressing on the bottom of each mold. They are so yummy and kid friendly! Enjoy!

Decadent Chocolate Truffles, Fall Vibes and Color Palettes from Beauty Counter

I don’t think we need a season change to enjoy decadent chocolate truffles, but for some reason the beginning of October always has my mind going toward thoughts of them.

This recipe is nut, dairy, grain and gluten free and melt in your mouth.

They are sweetened with Maple Syrup and Enjoy Life Dark Chocolate Chips which is my go to chocolate chip because the are allergen friendly.

Decadent Chocolate Truffles

Ingredients:

1 Cup of Enjoy Life Dark Chocolate Chips

1/3 Cup of Sunflower Seed Butter

1/4 Cup of Cocoa Butter (chopped into small pieces) This is my preferred brand.

2 Tablespoons of Maple Syrup

1 Teaspoon of Vanilla Extract

1/8 Teaspoon of Salt

1/4 Cup of Cocoa Powder (reserved for rolling)

Directions:

In a double boiler, place the chocolate chips and the cocoa butter. I make my own double boiler by placing a small saucepan with an inch of water on the stove and using a stainless steel bowl that fits on top without touching the water. If you are using this, the chocolate chips and cocoa butter go in the bowl above the simmering water like a double boiler to melt it.

Melt the chocolate chips and cocoa butter over simmering water. When they are completely melted, whisk in the remaining ingredients except the cocoa powder until smooth and glossy.

Place the bowl of chocolate into the refrigerator for a half an hour to cool enough for scooping.

When the truffle mixture is ready to scoop, get a small plate and add the cocoa powder to it. With a tablespoon cookie scoop, scoop the truffles one at a time onto the cocoa powder and roll them around until evenly coated with cocoa powder. Place them on a parchment lined cookie sheet. When all the truffles are rolled let them set for 30 minutes. Then they are ready to eat. Store them at room temperature.

Makes approximately 15 decadent truffles

So, are you feeling those Fall vibes? I am! There’s a little nip in the morning air, the leaves are changing, a hint of wood smoke around town, and pumpkins everywhere! We even have a house down the hill from us decorated to the hilt for Halloween already. It is quite well done. We were walking Ming a few nights ago, and I had to pull my daughter, Skyli, back from walking into the road because she was looking at all the details of their yard. Do you have a favorite fall color? Rich plums, warm browns, coppers, dark greens, burgundy, black…. I like them all, but my favorites are the coppers and rich plums for sweaters, jackets and bags. Give me a black pair of boots any day.

Have you checked out the eye palettes at Beauty Counter? The one shown here is the classic palette with warm nudes and neutrals using clean safer beauty ingredients. I’m wearing it in the photo below along with the Illuminating Cream Highlighter in Pearl Glow and Bronze Glow. The Sheer Genius conditioning lipsticks come in ten shades and the ECOCERT-certified organic vanilla from Madagascar is responsible for this lipstick’s signature sweet scent. Pick a blush, highlighter or bronzer for your cheeks and you are set with your new Fall into Winter look! You can get those in creams like I used here or silky smooth triple milled powder.

Fall Vibes
Here’s the Classic Palette on my eyes

You can save ten percent off your first order too. When you go to Beauty Counter and sign up for emails you will get a coupon code sent to you. You’ll also get a little something special from me when you order and choose me as your consultant.

All Beauty Counter ingredients are rigorously screened for toxins and contaminants. We all deserve to know when we use skin care and makeup that we are safe. I hope your Fall is going well so far.

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