Ahhh, ice cream! It is so creamy and delicious. It a delectable treat! The problem is when it doesn’t love us back. This Tahini Honey Ice Cream is gut friendly, dairy free, with healthful ingredients like raw honey (at a low fodmap serving size of under two tablespoons per serving.) It is lovely and sweet with just one tablespoon of clover honey per 1/2 cup. Egg yolks in ice cream give it the classic custardy, creamy mouthfeel, and the tahini and honey go together so well with a little vanilla extract and creamy, dairy free coconut milk.
If you don’t have an ice cream maker, no worries, this is churn free!
I love a good tahini. I can eat it right from the spoon. My current favorite is Soom roasted tahini which I get at Thrive Market and has no sugar added.
Tahini Honey Ice Cream
Ingredients:
1 Can of Full Fat Coconut Milk with no additives 1 1/2 Cups
1/4 Cup of Good Tasting Tahini with no sugar added
Directions: Whisk all the ingredients together with a wire whisk in a medium saucepan.
Cook over medium high heat whisking constantly until the mixture reaches 160 degrees F. Do not boil. It should coat the back of a spoon. This takes about 5 minutes or so.
Pour the ice cream mixture into a loaf pan, and place it in the freezer. Stir the ice cream every hour for 4 hours, or until its a nice ice cream consistency. At this point you can eat it, or put it into a freezer safe container for later. When serving from the freezer, let it set on the counter for about ten minutes to soften.
It is a delicious and healthy treat. I hope this helps you enjoy ice cream again in a healthful way. Delicious whether you are following a SCD Low FodMap diet or just looking to eat healthier treats!
*The low fodmap serving size is 1/2 cup.
*Tahini is SCD legal after 3 months of no symptoms. This is also delicious with Almond Butter.
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!
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!
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.
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!
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!
We have had several days of rain and cooler weather, and that always gets me craving soup!
I made my Healing Chicken Soup one day and the next I made this Sausage and Swiss Chard Vegetable Soup using Plant Based, Low FodMap, Low Carb Miracle Noodles. They have a good texture and are wonderful in soups! It was hearty, warming and delicious. So good in fact, that I had leftovers for breakfast!
Soup for breakfast is actually a very nourishing way to start the day when it’s a good one that meets your protein and vegetable requirements.
This soup takes about 30 to 40 minutes to prepare, and then you can just put it in the crock pot for 4 to 6 hours until you want to eat. Alternately, you can simmer it on the stove for 30 minutes and skip the crock pot. I love recipes like that! It gives me more time in the afternoon if I use the crock pot and flexibility.
Sausage and Swiss Chard Vegetable Soup
Ingredients:
1 pound of Pastured Ground Pork
1 pound of Grass Fed Ground Beef
My Low FodMap Sausage Seasoning Blend here:
2 Teaspoons of Ground Fennel
1 Teaspoon of Ground Thyme
1 Teaspoon of Sage
1 Teaspoon of Black Pepper
1 Teaspoon of Salt
Mix the sausage seasoning blend together.
3 Cups of peeled and diced Butternut Squash and 1/2 teaspoon of salt for browning.
4 Cups of Swiss Chard, Chopped
2 Medium Zucchini, Chopped
1 1/2 Cups of Sliced Scallions (green parts only for Low FodMap)
Optional: Real Parmigiano Reggiano to grate over the top when serving.
Directions:
In a large skillet over medium high heat, place a tablespoon of Garlic Infused Olive Oil.
Add the ground pork and beef to the olive oil, then sprinkle your sausage seasoning over it. Saute this mixture, blending in the seasoning with a spatula, and thoroughly cook and brown the meat. Drain the fat, then add the cooked meat to your crock pot. Using the same pan, add the second tablespoon of Garlic Infused Olive Oil and then add your butternut squash, and sprinkle it with a half teaspoon of salt. Brown it over medium heat for about five minutes. Turning half way through. The squash only needs to be browned, not cooked through. Add the squash to the crock pot with the ground meat.
Add the remaining soup ingredients except the miracle noodles and parsley, including the broth, to your crockpot. Stir, then place the lid on, set the crock pot to high and let cook for 4 to 6 hours.
About 15 minutes before serving, open your Miracle Noodle package, rinse them under cold water, and add them to the soup along with the dried parsley.
If you eat dairy, this is good with real aged parmesan grated on the top.
There is something about a cast iron pan that browns food beautifully! Skillet dinners are handy one dish meals that are fun family pleasers. Wet burritos used to be me and my roommates Friday night takeout dinner while I was going to college in Grand Rapids, Michigan where they actually originated! It was a little hole in the wall that made the Best Wet Burritos! Not gluten free, but I wasn’t g/f back then. This skillet is reminiscent of those burritos, but it IS gluten free and has a low fodmap option!
This is a skillet recipe that is easily made low fodmap, like I mentioned, by simply omitting the black beans. Jasmine rice is an easily digested rice that works well for many people with digestive difficulties, and it is a great binder and delicious in this recipe. It only takes one cup of cooked rice. I make it in larger quantities in my rice cooker and reheat it in the microwave as needed. You can also make it while you are preparing this dinner. It cooks in 25 minutes with no attending. If you don’t have a rice cooker yet, I highly recommend them! I use this one that also has a steamer on top, so you can steam vegetables at the same time as the rice is cooking. This one is medium sized and my favorite.
I used boneless chicken thighs because they are the juiciest part of the chicken. If you are craving wet burritos, this skillet dish is a healthy and delicious way to satisfy your yearning. It takes about 45 minutes to make start to finish, and also makes great leftovers.
If you are making this to be compliant with the SIBO Specific Diet, omit the white rice. I do well white Jasmine rice, so I added it to this recipe, but it is delicious without it. Your filling will be slightly looser.
1 Cup of Black Beans, rinsed (omit for low fodmap. I use this brand) The kombu seaweed makes them easier to digest and you don’t even know it’s in there.
1 Cup of Shredded, Aged Cheddar
1 Cup of Shredded Iceburg Lettuce, for topping
1 Cup of Diced Fresh Tomato, for topping
2 Tablespoons of Apple Cider Vinegar
2 Tablespoons of Garlic Infused Olive Oil
1 Bunch of Green Scallions, sliced (green parts only)
1 Teaspoon of Cumin
1 Teaspoon of Smoked Paprika
1 Teaspoon of Chili Powder
1 1/2 Teaspoons of Salt
3/4 Teaspoon of Black Pepper
Directions:
Add Two Tablespoons of garlic infused olive oil to a large cast iron skillet. Warm over medium high heat. Then add the diced chicken thighs, 1 teaspoon of salt and 1/4 teaspoon of black pepper. They should sizzle when they hit the pan. Spread the chicken in an even layer, and brown for six minutes, stirring every two minutes. When the chicken is browned and cooked through, remove it to a plate and set aside. In the same pan, add the diced green peppers and the cumin, smoked paprika, and chili powder. Brown for one minute. Add in the two tablespoons of apple cider vinegar to deglaze the brown chicken goodness from the bottom of the pan. Now add 1 cup of tomato puree, half of the sliced scallions, and the other 1/2 teaspoon of salt and 1/4 teaspoon of black pepper. Cook, stirring for two minutes. Turn the burner down to low, and add in the cup of rinsed black beans and hot rice. Stir to evenly distribute all the ingredients. Smooth the burrito filling out flat, and top with the cooked chicken thighs.
Turn your oven to broil. Now, sprinkle the top of the chicken thighs you just put on top of the filling with 1 cup of shredded, aged cheddar. Place the cast iron pan under your broiler for one to two minutes until it is bubbly and melted. Remove the pan from the oven, and top the chicken burrito skillet with shredded lettuce, diced tomatoes and the remaining sliced scallions. It is ready to serve!
I have a lovely recipe for marinated chicken thighs that I’ve been making the last few months that is definitely a keeper. It is SIBO friendly, Low FodMap and makes twelve chicken thighs. That may seem like a lot, but for a family of five, I can tell you that they do not last long enough.
The thighs are wonderful to use leftover and sliced on top of a salad for lunch the next day. Marinating them infuses them all the way through with a delicious orange ginger flavor. If you are looking for more leftover inspiration, cut the leftover chicken off the bone into bite size pieces, and make a fresh pot of hot Jasmine Rice (I use my mini rice cooker frequently for the purpose of having fresh hot rice in small quantities.) If you’ve never tried one, they are inexpensive and cook rice perfect every time without having to watch it or worry about it overcooking, and it keeps it hot until you are ready to eat it. I will never be without one again. To make the chicken fried rice, warm the chicken in garlic infused olive oil on the stove top in a skillet. Then, stir in the hot, fresh cooked rice, drizzle it with sesame oil and a pinch of white pepper, then stir in a few sliced scallions. Push aside the chicken and rice mixture to one side of the pan. Add a little more garlic olive oil to the empty side, and add in two whisked and seasoned eggs, and scramble them over medium heat. Now, incorporate the egg into the chicken and rice mixture for an easy chicken fried rice. Yummmm!
The chicken should marinate at least 8 hours and preferably overnight for the most robust flavor infusion.
Orange Ginger Marinated Chicken Thighs
1/4 Cup of Fresh Squeezed Orange Juice
8 Sliced Scallions (green parts only for low fodmap)
Directions: Whisk together the marinade ingredients in a medium bowl. Lay out 12 bone in chicken thighs in a large, deep baking pan. Pour the marinade over the thighs, then flip them to coat all the surfaces evenly. Cover with wrap, and refrigerate for 8 hours or up to 24 hours.
To bake the thighs, preheat the oven to 400° degrees F. Lay out a cookie sheet covered with parchment, if you want an easy to clean pan. 🙂 Remove the chicken thighs from the marinade allowing the scallions, ginger and orange zest to remain on the thighs, and lay them out in one layer onto the large sheet pan. Bake in the middle of the oven for 40 minutes. The skin will be crispy and brown. Enjoy!
Soft and sweet with the warmth of cinnamon. These cookies are ones you are going to want to make if you are a fan of the flavor combination and are a soft cookie lover. They are sweetened with honey and ripe bananas.
The flavors all meld together nicely to give you a soft cookie with the nice cracks on the top. The cracks are a reaction of the cookie expanding and hardening on top while the centers are still soft. It’s a appealing part of this cookie and others like molasses crinkles.
Soft Cakey Cinnamon Banana Cookies
Preheat your oven to 350ºF.
Ingredients:
1 1/2 Cups of sliced bananas, ripe with black spots
1 Cup of Almond Flour
1/4 Cup of Coconut Flour
1/4 Cup of Organic Shortening (I use Spectrum)
1 Egg
2 Tablespoons of Honey
1 Tablespoon of Cinnamon (reserved for last)
1 Teaspoon of Vanilla Extract
1/2 Teaspoon of Baking Soda
1/4 Teaspoon of Sea Salt
Directions: In a food processor with a blade attachment, puree the ripe banana. Then, add in the egg, honey, vanilla and shortening, and process until smooth. Add the Almond Flour, Coconut Flour, Salt and Baking Soda. Process two minutes.
Remove the cookie dough from the food processor and scoop it into a bowl. Sprinkle the tablespoon of Cinnamon over the dough, and swirl it in with a knife until you have a marbled dough.
With a tablespoon cookie scoop, scoop the cookies onto a parchment lined baking sheet, and bake in your preheated oven for 15 minutes, or until they are golden brown on the edges and set.
These savory griddle buns are the perfect vessel for burgers and sandwiches! They have carrots and scallions in them and are nutritious, delicious and grain free! These are great for egg sandwiches, meatloaf sandwiches, and burgers of all kinds. Top it with my Tomato Basil Jam recipe and your eyes will roll to the back of your head. 🙂 Leave out the scallions and make a nut butter and blueberry jelly sandwich using my Blueberry Spoon Fruit recipe!
I used steamed carrots in this recipe, and they would be equally delicious with pumpkin or butternut squash, so feel free to switch it up. The pumpkin would be very handy if you didn’t have time to steam the carrots.
Preheat a large electric griddle to 350º F degrees.
These are easy and quick! Add all your ingredients to a food processor, and blend until smooth. Let batter sit for 5 minutes.
Then, brush the griddle lightly with olive oil. With a muffin scoop or 1/4 cup measure, scoop the batter onto the griddle, and spread with the back of a spoon to rounds about the thickness of pancakes. Cook until golden brown, and then flip and cook the other side, just like you would a pancake. Cool on a wire rack.
Makes ten buns or five sets of sandwich buns.
You can make a double batch and freeze these for weeknight ease!
I am crazy about coconut flour baking! Coconut Flour is low carb, gluten free, contains protein, iron, fiber, and healthy fats, and scores low on the glycemic index. Of course all these attributes are fine, but who cares if the finished product isn’t very palatable. But coconut flour makes a fantastic muffin! Scroll down to see the photos of the one I have split open. I wish you could smell them, but you can see the texture! This particular recipe is bursting with blueberries! So, if you are a true blue classic blueberry muffin fan, this is for you!
Are you a ship that is staying safe in your harbor? Branch out! Take a plunge and follow a dream. Try something new you have been dying to try but aren’t sure about. Step out of your comfort zone and blossom into the greatness you deserve and are capable of!
Gluten Free Coconut Flour Blueberry Muffins
Preheat your oven to 350º degrees F. Line 12 muffin cups with non-stick muffin papers and set aside.
1 Pint of Fresh Blueberries or 1 1/2 Cups of Frozen
Directions: In a food processor with a blade attachment, blend the eggs and banana until the banana is smooth. Add in the rest of the ingredients except the blueberries, and blend for two minutes. Fold in the blueberries, reserving 1/4 cup for the tops if desired. Scoop the batter into the prepared muffin cups, and sprinkle with the reserved blueberries. Let sit for 5 minutes on the counter to allow the coconut flour to soak up the liquid in your batter. Then, bake for 25 to 30 minutes in your preheated oven, or until the tops spring back and they are cooked through. Remove from the oven, and cool for five minutes before removing from the pan and cooling on a wire rack. I give you permission to eat one hot! :-)))
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!
Sam Eats Her Nutrients 
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