Tag Archives: Low FodMap

Lime Pork Shoulder with Blueberry Pomegranate Reduction Sauce

Hello lovely people! I hope you are enjoying January wherever you may be in the hemosphere! I have to say, I would like to see a teeny tiny bit more sun here on the East Coast. However, January seems to be speeding by, and what better way to enjoy it than a warm, hearty, nutritious meal with fast and easy to cook pork shoulder roast (aka pork butt) cut into cubes, and drizzled with a blueberry pomegranate reduction sauce!

Lime Pork Butt with Blueberry Pomegranate Reduction Sauce

It is pretty, delectable and much faster than roasting a whole pork roast, but with the same delicious juicy flavor, because it is broiled! As an added bonus, cubing it allows more square inch for the lime zest to cover the pork! Serve it with carrots, brussels sprouts and mashed celeriac root, or your favorite sides, to balance out the meal with lots of important veggies. Sound appealing? Well, stick with me, and you will have it on the table in no time! You choose the sides! You can do this dish in advance up to the broiling! The meat is marinated from 4 to 24 hours, and the reduction can be made in advance as well.

Lime Pork Shoulder with Blueberry Pomegranate Reduction Sauce

Ingredients for the Pork:

1 3.5 Lb. Pork Shoulder, I get mine from U.S. Wellness Meats

3 Fresh Limes, zest and juice

1/2 Cup Olive Oil

1 Teaspoon Himalayan Pink Salt or Sea Salt

1/2 Teaspoon Black Pepper

1/4 Cup Sliced Green Onion, Green Parts Only

Ingredients for Blueberry Pomegranate Reduction Sauce:

2 Cups Wild Blueberries, Thawed

1/2 Cup POM Wonderful 100% Juice (I called POM Wonderful direct and was told that their juice contains only 100% pomegranate so it is SCD Safe)

2 Teaspoons Garlic Olive Oil

1/2 Teaspoon Chipotle Powder

1/4 Teaspoon Himalayan Pink Salt of Sea Salt

1/4 Teaspoon Black Pepper

Directions:

Cube the pork shoulder into 2 inch cubes and place it in a gallon ziplock bag. Whisk together the lime zest, lime juice, olive oil, salt, pepper and green onion. Pour over the cubes and make sure the pork is evenly coated. Place in the refrigerator to marinate for at least 4 hours and up to 24 hours.

To make the reduction sauce, blend all the sauce ingredients in a blender until completely smooth. Pour the sauce into a small saucepan and bring to a boil. Reduce heat when boiling to a simmer, and continue to simmer until it has reduced by half. This will take approximately 20 minutes. Keep an eye on it, and when it is half its original amount and thickening, it is ready.

When ready to cook your pork, preheat your broiler to high heat. Remove the pork cubes from the marinade, discard the marinade, and place the pork on a rimmed baking sheet lined with parchment or foil for easier cleanup. Broil the pork for seven minutes, then remove from the oven, turn the cubes over, and broil 5 – 7 more minutes or until the pork has reached 145º degrees in the center.

Serve with warm Blueberry Pomegranate Reduction Sauce on top.

Serves 8

Lime Pork Shoulder with Blueberry Pomegranate Reduction Sauce

Eat Your Nutrients!

A Must Listen If You Are Struggling with SIBO, Candida or Digestive Problems

Chris Kresser, M.S., L.Ac really knows his stuff when dealing with healing digestion. He is a globally recognized leader in the fields of ancestral health, Paleo nutrition, and functional and integrative medicine. In his latest podcast he addresses how diet alone is not enough when trying to treat SIBO and Candida.

As you may know, I used antibiotics in conjunction with diet to rid myself of SIBO under the guidance of a naturopathic physician. I started this blog to empower myself and others to take charge of their digestion and regain vibrant health all while eating delicious food! Chris discusses FodMaps, SCD Diet, GAPS diet, Candida Diet, benefits of resistant starch, and going too low carb in this 30 minute must listen to podcast. You can find it here.

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Homemade Grain Free Garlicky Croutons

So how’s your winter going so far? The kids started back to school this week after winter break, and my Health Coaching classes started up again as well. I always get so pumped when I start a new unit. This week we are going more depth on how things can go wrong with our digestion and cause Candida, SIBO, Gut Dysbiosis and other ailments and how to correct it. Our digestion is so important for overall health!

Ming has been lazing around the house more than usual due to the colder weather. She likes to find a sunny spot and bask in it. Ironically, the cold weather invigorates her, and she would much rather walk outside in the cold than in the heat. She collapses if she walks too far when it is above 65º, but in cool weather, she is like the energizer bunny. Remember him?

I am eating a lot of salad lately and wanted a crunchy crouton to go with it. This garlicky, crunchy crouton goes well with salad and is also wonderful on a bowl of Crock Pot Cream of Tomato Basil Soup. They are twice baked and then tossed in garlic olive oil and some coarse flaky sea salt. They stay fresh for up to three weeks when stored in the refrigerator, so you can add them to soup or salad whenever you feel like it!

Homemade Grain Free Garlicky Croutons

Ingredients:

1 1/2 Cups Superfine Almond Flour

2 Pastured Eggs

2 Tablespoons Garlic Infused Olive Oil

1 Teaspoon Paprika

1 Teaspoon Dried Parsley

1 Teaspoon Dried Basil

1 Teaspoon Clear Honey

1/2 Teaspoon Dried Oregano

1/2 Teaspoon Black Pepper

1/2 Teaspoon Himalayan Pink Salt or Sea Salt

1/2 Teaspoon Baking Soda

—————————-

For Tossing Hot Croutons:

2 Tablespoons Garlic Infused Olive Oil

2 Tablespoons Extra Virgin Olive Oil

2 Teaspoons Flaky Coarse Salt, I used Fleur De Sel

Directions: Preheat Oven 325º degrees. Whisk together in a medium bowl the two eggs, 2 Tablespoons Garlic Infused Olive Oil, salt, pepper, herbs and honey. Add the almond flour and baking soda and stir with a fork, using a rubber spatula to finish, scraping the sides and bottom of the bowl.

Dump the dough onto a parchment lined cookie sheet and spread into a uniform 7 to 8 inch square. Just approximate it as best you can. The dough should be about a half inch thick. It will rise when you bake it.

Place the crouton dough into the preheated oven, and bake for 28 minutes. It will be golden brown. Remove from the oven and cool on a wire rack for 30 minutes, maintaining the heat of your oven.

With a serrated knife, cut the croutons into 1 inch cubes, and place back onto the cookie sheet in a single layer and back into the oven for 25 more minutes, stirring once.

Get a medium sized bowl ready, and when you remove the croutons from the oven place them in the bowl immediately and drizzle them with 2 Tablespoons of Garlic Infused Olive Oil, 2 Tablespoons Extra Virgin Olive Oil and toss to coat thoroughly. Sprinkle with 2 teaspoons of coarse salt and toss. I used Fleur De Sel. Cool completely in a single layer before refrigerating in a sealed container, or serve them hot on top of salad or soup! Mmmmm! Good!

Homemade Grain Free Garlicky Croutons

Makes approximately 60 croutons.

Serving Size for very Low FodMap is 5 Croutons.

Go Here for a link to the SIBO Low FodMap Specific Carb Food Guide.

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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!

Chesapeake Crab Cakes

crab cake

I haven’t met many people who don’t love crab cakes, unless they are allergic to seafood. Here on the East Coast they are famous because of the Maryland blue crab. When my Aunt and Uncle were visiting from Arizona last May they did a lot of sightseeing, and my Aunt tried a lot of crab cakes at various restaurants. This is a favorite family recipe for crab cakes that I have reinvented to be grain free and low fodmap. They have completely delicious, wholesome ingredients. I serve them with sriracha sauce. They are exquisite without any sauce also! The sauce pictured in the photo is PaleoChef Sriracha Sauce I picked up at Whole Foods. My all time favorite homemade mayonnaise recipe is from the cookbook The Paleo Kitchen by Juli Bauer and George Bryant. It is 30-second mayonnaise and it is literally No Fail! You can find the recipe here. I had tried many homemade mayonnaise recipes before, and sometimes they worked and sometimes they failed. Plus, I just don’t have the patience to sit and drizzle! Sorry Julie Child. I still love you! This recipe uses an immersion blender, and is so fast! There is an SCD legal mayonnaise that is sweetened with honey that you can purchase as well if you don’t want to make your own, here. So let’s make some Chesapeake Crab Cakes!

Chesapeake Crab Cakes

Ingredients:

1 Pound Crabmeat (can use refrigerated pasteurized crab)

1 Tablespoon Garlic Olive Oil

1/2 Cup Scallions, chopped (green parts only)

1/2 Cup Finely diced Fennel

2/3 Cup of Mayonnaise (I use Primal Kitchen Mayo)

1 Teaspoon Djon Mustard

1/2 Teaspoon Paprika

1/4 Teaspoon Cayenne Pepper

1 Teaspoon Himalayan Pink Salt or Sea Salt

1 Teaspoon Black Pepper

1 1/3 Cup Superfine Blanched Almond Flour plus 1/3 Cup for dredging

3 Tablespoons Olive Oil

Directions:

Preheat your oven 300º degrees.

In a large frying pan, heat the garlic olive oil over medium heat, add the fennel and saute’ for 3 minutes, then stir in the green onion and continue to cook two more minutes, stirring frequently. Remove from heat and set aside. In a large bowl combine the mayonnaise with the spices, salt and pepper. Add the crab stirring lightly then the 1 1/3 cup of almond flour and fennel scallion mixture, again stirring just until combined. In a shallow dish place the remaining 1/3 cup of almond flour for dredging. With a half cup scoop, scoop the crab cake mixture into the palm of your hand, and form into crab cakes. Dredge lightly in the almond flour and set aside on a parchment lined baking sheet. Use more almond flour for dredging if needed.

In a non-stick frying pan, heat 1 1/2 Tablespoons of olive oil over medium heat until ready to sizzle when cakes are added. Add half of the crab cakes to the pan and fry about four minutes per side until golden brown. Remove them from the pan, and place on the cookie sheet and pop them in the oven to stay warm. Repeat with the second half of the crab cakes. They are ready!

Makes approximately 8

chesapeak-crab-cakes

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Eggnog Toasted Almond Ice Cream

Confession! I love to eat eggnog anything during the holidays. Me and Eggnog Toasted Almond Ice Cream had an appointment yesterday with one of my favorite seasonal movies, The Holiday, with Cameron Diaz, Kate Winslet, Jack Black, and the very hot and English Jude Law. I love that movie! The English Cottage, Rosehill Cottage in England, is the home of Iris in the movie. It is ultra charming and such a contrast to the swanky Los Angles home of Amanda (Diaz). I love the thought of home exchange to travel, and am considering trying it myself. I can watch this movie every year during the holidays! It is a feel good movie, and the Eggnog Toasted Almond Ice Cream is perfect with a favorite holiday movie. Hmmmmm, might have to have some while I watch Prancer! It is a great way to unwind with a healthier version of ice cream, during this sometimes stressful time of year, a movie and a seasonal favorite flavor!

This recipe is a very authentic eggless eggnog recipe. So, if you are sensitive to eggs, or are looking for a dairy free, egg free recipe, this one is a keeper!

Eggnog Toasted Almond Ice Cream

Ingredients:

2 Cans of Full Fat Coconut Milk (no Additives)

1 Cup Toasted Sliced Raw Almonds

1/2 Cup Clear Honey

1/4 Cup of Great Lakes Gelatin (Green Label optional adds nutrition)

1 Teaspoon of Freshly Grated Nutmeg

1/8 Teaspoon Himalayan Pink or Sea Salt

2 Tablespoons of White Rum

Preheat your Oven 350º degrees. Lay the almonds on a cookie sheet in a single layer and toast in the oven for 5-7 minutes until just golden brown. Set aside for when you churn the ice cream. Mix together the remaining ingredients in a large bowl with a whisk.

Refrigerate the ice cream base for 2 to 4 hours until very chilled. You can make it a day ahead too. Churn in your ice cream maker. It takes about 30 minutes. Add the toasted almonds the last five minutes of churning. Sprinkle servings with additional freshly grated nutmeg if desired.

Makes 12 scoops!

Now for a movie and ice cream to get those feel good endorphins maximized!

(Santa Plate Painted by Sam Shields)

Lamb and Pine Nut Meatballs with Swiss Chard

This is a hearty meatball, and a delicious way to get in your greens! The meatballs are baked on top of the swiss chard (1 cup has 18 milligrams of calcium). Fats help with the digestion and absorption of vitamins and minerals in greens, plus it makes them taste so good! The pine nuts give the meatballs texture and personality. The mint, fennel, leeks and orange zest pair very well together with the lamb. This meatball recipe is an easy, one dish, main dish. Grass fed lamb is a good source of zinc, vitamin B12 and selenium. I also served this dish with roasted carrots, beets and a side salad. You can add any vegetables you like to your meal. Meatballs are so versatile! It is one of the things I love about them! Plus, since I have been really busy with my health coaching classes, this dish gets me out of the kitchen fast! I am sure many of you busy people out there will appreciate this easy, delicious recipe as much as I do!

Lamb Meatballs with Pine Nuts ans Swiss Chard

Lamb Meatballs with Pine Nuts and Swiss Chard

Lamb Meatballs with Pine Nuts and Swiss Chard

Ingredients:

2 Pounds of Grass Fed Ground Lamb

1/2 Cup Pine Nuts

1/2 Cup Superfine Almond Flour

1/4 Cup Finely Chopped Leek

1 Egg

2 Tablespoons plus 2 Teaspoons Garlic Infused Olive Oil

1 Tablespoon Dried Mint

1 Tablespoon Ground Fennel

1/2 Teaspoon Black Pepper

1/2 Teaspoon Himalayan Pink Salt or Sea Salt

Zest of One Organic Orange

1 Bunch of Swiss Chard, stems removed and coarsely chopped.

Directions:

Set your oven to broil.

Toast the pine nuts in a pan over medium high heat on the stove top for five minutes or until golden brown.

Mix together the ground lamb, pine nuts, and remaining ingredients except the chopped swiss chard. Form into golf ball sized meatballs. Place the chopped swiss chard in a large non-stick, oven-proof pan or large dutch oven. Toss with 2 teaspoons of olive oil and sprinkle lightly with additional salt and pepper to taste. Place the meatballs on top of the swiss chard, leaving space between the meatballs for even cooking.

Place meatballs and swiss chard under the broiler, and broil for five minutes. Turn oven to bake at 375º degrees, and bake an additional ten minutes until the internal temperature of the meatballs reaches 165º degrees. At this point your chard will be nicely cooked, with the lamb juices incorporated into them, and the meatballs soft and tender. In a pinch, you can also use frozen chard with great results! Approximately 18 Meatballs.

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Quick Zesty Chicken and Carrots

Here come the holidays! I don’t know about you, but there are plenty of days when I am rushing around at dinner time to get something on the table that is nourishing, delicious and fast! This is a very moist and flavorful chicken dish that will have you out of the kitchen in no time. Serve it with a salad on the side.

Quick and Zesty Chicken and Carrots

Ingredients:

8 Boneless, Skinless Chicken Thighs

12 Carrots, peeled and sliced into thin rounds

1/4 Cup Fresh Squeezed Lime Juice

Zest of one Lime

1/4 Cup Garlic Olive Oil, divided

1 Teaspoon Himalayan Pink or Sea Salt

1 Teaspoon Black Pepper

1/2 Teaspoon Ground Chipotle Pepper

1/8 Teaspoon Ground Cayenne Pepper

Preheat Oven 350º degrees. Cut the chicken thighs into quarters. Mix together Salt, Pepper, Chipotle & Cayenne. Heat 2 Tablespoons of Garlic Olive Oil in a large nonstick oven proof skillet over medium high heat. Add the carrots and sautee for 5 minutes until starting to brown. Remove the carrots from the pan and set aside. Add the other two tablespoons of Garlic Olive Oil to the pan maintaining the heat. Sprinkle the chicken with the seasoning and add to the pan. Cook the chicken four minutes without touching it, then flip it over and cook another four minutes. Zest the lime over the chicken, add the carrots back in to the chicken and pour over the lime juice. Toss to coat with the juice and zest and place the pan in the oven for ten minutes until chicken is cooked through. Serve!

4 Servings

Zesty Chicken and Carrots

(See In My Pantry For Ingredient Links)

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Very Vanilla Truffles

Truffles are such a treat for holidays! These truffles have just the right creamy mouth feel when you bite into them, with a little bit of salty and sweet and a hint of rum, which raises them to a whole new level of delicious! The cocoa butter melds perfectly with the almond butter to give you the creaminess everyone desires in a truffle. I love them as a special treat, and I think you will too. They are beautiful to give as gifts in mini muffin papers and then placed in a decorative tin, and equally enticing served on a pretty tray at a party. So, lets get to it! They aren’t difficult, but they are fancy!

Very Vanilla Truffles

Very Vanilla Truffles

Ingredients:

1/2 Cup Cocao Butter (chopped)

1/2 Cup Almond Butter (no sugar added)

1/4 Cup Clear Honey

1 Vanilla Bean (split and seeds removed then pod discarded)

1 Tablespoon Light Rum

1 Teaspoon Vanilla Extract (SCD Legal no additives)

1/4 Teaspoon Himalayan Pink Salt

1/4 Cup Toasted Pecans, finely chopped for rolling the truffles

Preheat your oven 350º degrees. Place the pecans on a baking sheet and toast in the oven for five minutes until golden brown. Set aside to cool.

In a double broiler (You can also use a saucepan and a metal bowl for this to substitute as a double broiler) place approximately 2 inches of water and bring the water to a simmer. In the top part of your double broiler or a metal bowl that will fit on the saucepan without touching the water below, place the almond butter, cocoa butter, honey, vanilla bean and Himalayan Pink Salt. Put the bowl of ingredients over the simmering water and stir with a wire whisk to melt and incorporate the mixture thoroughly. When the cocoa butter is melted and the ingredients well combined, remove from the water and stir in the rum and vanilla extract. It will be quite liquid at this point. Refrigerate the truffle filling in the refrigerator for 1 1/2 to 2 hours until it becomes firm enough to scoop and roll into balls, but not too firm. Meanwhile, finely chop your cooled pecans. I use a Mini Ninja Express Chop for this because it is fast and easy to clean up. When the filling is set enough to roll, scoop the filling with a tablespoon cookie scoop, roll into balls and then roll into the finely chopped pecans. Put them in mini muffin cups and keep in the refrigerator. These will keep for at least two weeks.

Very Vanilla Truffles

These truffles are pretty, delicious treats!

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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.

Eat Your Nutrients!