Tag Archives: Low FodMap

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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Pumpkin Vanilla Bean Pie (Paleo, SCD, Low FodMap)

You can be proud to bring this Pumpkin Vanilla Bean Pie to any gathering! My husband, Doug, loves this recipe! It is extra special because of the vanilla bean and light rum in the filling, and the crust is just the right thickness. I played with the recipe quite a lot until I perfected it, and it is a winner!

Festive SCD Paleo Pumpkin Vanilla Bean Tart

Holiday Pumpkin Vanilla Bean Pie (Paleo, SCD, GAPS)

Ingredients:

Crust:

2 1/4 Cups Superfine Almond Flour

3 Tablespoons Organic Shortening

1 Pastured Egg

3/4 Teaspoon Himalayan Pink Salt

Pumpkin Filling:

1 Can SCD Legal Pumpkin

1/2 Cup Clear Honey

1 Vanilla Bean

3 Pastured Eggs

1/2 Cup Full Fat Coconut Milk (No Additives)

2 Tablespoons Light Rum (I used Bacardi)

1 Teaspoon Cinnamon

1 Teaspoon Ginger

1/4 Teaspoon Cloves

1/4 Teaspoon Allspice

1/8 Teaspoon Nutmeg

1/4 Teaspoon Himalayan Pink Salt

Directions:

Preheat your oven 350º degrees.

CRUST:

Grease the insides of a pie pan or 11 inch springform tart pan. In a medium bowl, add the almond flour and shortening. Work the shortening into the almond flour with a fork and finish off by using your fingers until it is crumbly and well dispersed. Add a lightly whisked egg and the salt and stir with a fork until it forms a ball. Reserve 1/4 cup of the pie crust to decorate the top, and press the rest of the crust evenly onto just the bottom of the pan. Roll the 1/4 cup of crust between two pieces of parchment or plastic wrap to 1/4 inch thickness and cut out shapes of your choice with a small cookie cutter. Place the shapes on a parchment lined baking sheet. Bake the shapes for 5 minutes, the crust for 8 minutes in the oven, remove and cool while you prepare the filling.

FILLING:

Warm the honey in the microwave for 30 seconds in a small bowl. Split the vanilla bean lengthwise and scrape out the seeds with a small spoon. Whisk the vanilla bean seeds into the warmed honey. In a large bowl whisk together your pumpkin and coconut milk, add the honey and vanilla bean seed mixture. Whisk in the eggs and rum until fully incorporated. Finally, whisk in the spices and salt.

Place your pan on a rimmed cookie sheet to protect again spills, and pour the filling into the tart crust. Carefully place in the oven and bake for 45 minutes. Remove from the oven, top with your pie crust cutouts and chill for four hours before serving.

Festive Pumpkin Vanilla Bean Tart (Paleo, SCD)

Holiday Pumpkin Vanilla Bean Pie (Paleo, SCD, GAPS)

Serves 8

A delicious holiday dessert!

Pumpkin Tart

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Spicy Zucchini Sticks

Sides are some people’s favorite part of the meal. I like to have a lot of veggie sides for dinner so I can load up on my vegetables and get a variety of nutrients. As an added bonus, there are lots of leftover vegetables for breakfast and lunch, so I am cooking vegetables once a day, but eating them at every meal.

These Spicy Zucchini Sticks are a perfect side for burger or taco night. They are fast and have just the right amount of heat. I am serving them tonight with Messy Jessie’s.

Spicy Zucchini Sticks

SPICY ZUCCHINI STICKS

Ingredients:

4 Medium Zucchini

3/4 Cup Superfine Almond Flour

2 Tablespoons Garlic Olive Oil

1 Teaspoon Black Pepper

1/2 Teaspoon Himalayan Pink Salt

1 Teaspoon Smoked Paprika

1/2 Teaspoon Chipotle Powder (No Garlic Added)

1/2 Teaspoon Turmeric

Directions:

Preheat oven 350º degrees. Wash the zucchini and slice into quarters lengthwise. Lay in a single layer on a parchment lined baking sheet, and brush with garlic olive oil. Set aside. In a small bowl mix together the superfine almond flour, black pepper, Himalayan pink salt, smoked paprika, chipotle powder and turmeric. Coat the zucchini sticks with the almond flour mixture by sprinkling over the zucchini and tossing a bit with your hands. Making sure they are in a single layer, bake in your preheated over 35 to 40 minutes until golden brown. They are delicious with SCD Low FodMap BBQ Sauce.

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Asian Shrimp Egg Custard w/ Scallion Oil Drizzle

Do you like Chinese Steamed Egg Custard? When we were in China to adopt our beautiful daughters, we had the best savory egg custards! Our girls were babies, and they loved this delicate silky food. The nannies gave it to the children regularly as part of their daily meals, and I learned how to make it at home, so they could continue to enjoy it. I changed up this recipe of traditional Chinese Egg Custard by baking them and incorporating Coconut Milk and Macadamia Nut Oil, although there are so many variations depending on the province you are visiting. This recipe is one the family asks for regularly, and it is easy and kid friendly, but looks and tastes fancy enough to serve as an appetizer at a dinner party or festive occasion. Adults love it too! It is nutritious with two eggs per serving, shrimp and good fat.

Asian Inspired Shrimp Egg Custard with Scallion Oil Drizzle

Asian Shrimp Egg Custard with Scallion Oil Drizzle

Ingredients:

8 Eggs

32 shelled and deveined small shrimp, steamed

1 1/2 Cups Bone Broth or Chicken Stock

1/2 Cup Coconut Milk, Full Fat SCD Legal no Additives

3/4 Teaspoon Himalayan Pink Salt

Pinch of White Pepper

Duck Fat for Greasing the Ramekins

For the Scallion Oil:

2 fresh scallions green parts only, sliced

1/2 Cup Macadamia Nut Oil or Olive Oil

1/2 teaspoon Himalayan Pink Salt

Directions:

Preheat Oven 350º degrees. Grease 4 Ramekins with Duck Fat, set aside. To make your Scallion Oil, place sliced scallions, macadamia oil and 1/2 teaspoon Himalayan Pink Salt in a small food processor and blend until emulsified with a few bits of green scallion flecks, set aside.

In a large bowl whisk together your 8 eggs, bone broth, coconut milk, Himalayan Pink Salt and a pinch of white pepper. Stir in 3 Tablespoons of scallion oil and whisk again. Pour evenly into the four ramekins. Place 5 shrimp in the center part of each ramekin. They will sink, that is good! Place ramekins in a roasting pan or a pan with sides, and pour boiling water into the pan so it comes halfway up the sides of the ramekins. Bake 350º degrees for 25 to 30 minutes, just until set but still slightly jiggly in the middle. Remove from oven and top with three shrimp artfully arranged and drizzle each with 2 teaspoons of scallion oil. They should cool for about 5 to 10 minutes before serving so you don’t burn your tongue.

Served 4

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Weeknight Tacos SCD, Low FodMap, Paleo

You don’t have to give up tacos when eating SCD Low FodMap. Here is a delicious taco that uses butter lettuce “shells”. It is an easy weeknight meal!

Weeknight Tacos SCD, Low FodMap, Paleo

Weeknight Tacos, SCD Low FodMap Paleo

Ingredients:

1 Pound of Ground Grassfed Beef

1 Pound of Ground Pork

1 Large Green Bell Pepper

1/2 Cup Green Onion, sliced (green parts only)

2 Tablespoons Garlic Infused Olive Oil

1 Cup Tomato Puree, SCD Legal

1/3 of a Fresh Serrano Chili Pepper, Minced

1 Teaspoon Himalayan Pink Salt

1/2 Teaspoon Black Pepper

1 Tablespoon Ground Cumin

2 Teaspoons Smoked Paprika

1 Teaspoon Ground Ancho Chili Pepper

1 Teaspoon Ground Oregano

1 Teaspoon Ground Chipotle Powder

1/8 Teaspoon Cayanne Pepper

1 Head of washed Butter Lettuce, Cleaned and Separated

Directions:

Finely chop the Green Pepper, slice your green onion tops thinly and mince your Serrano Chili Pepper. Mix the rest of your spices together in a small bowl and set aside. Add 2 Tablespoons of Garlic Olive Oil to a large sautee pan. Turn your burner to medium high, when olive oil is warmed, add your pork and grass fed beef to the pan and sprinkle with the Himalayan Pink Salt and Pepper. Brown for about ten minutes, breaking up the meat, then add both your peppers and the green onion. Continue to cook for another 5 minutes or until tender. Add the seasoning you mixed and set aside to your meat mixture and cook for one minute stirring to coat evenly. Then, add your tomato puree, bring up to a boil. When it is boiling, reduce heat to low and simmer until reduced and thick. This takes about 5 minutes. Serve with butter lettuce shells.

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Chai Love You! – Individual Chai Spice Creamer

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.

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Shepherd’s Pie, SCD, Low FodMap, Gluten Free

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. Shepherd’s pie is right up there on the top of the warming winter casserole list!

Shepherd’s 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.

Shepherd’s 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

Shepherd’s Pie

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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

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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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Real Pumpkin Spice Creamer Cups

Real Pumpkin Spice Beverage Flavor Drop-Ins

Real Pumpkin Spice Creamer Drop-In Cups

One of the best Fall traditions is pumpkins! There has been a lot in the media lately about some of the pumpkin spice beverages out there and the less than healthy ingredients they contain, even though the are deliciously addictive. I have a figure friendly, healthy, real food solution to a pumpkin spice beverage craving that will leave you feeling great with no sugar crashes or slumps.

These individual Pumpkin Spice Coffee Creamers are only 65 calories, contain all natural ingredients, including real pumpkin, and are frozen individually for convenience and freshness. The recipe makes twelve. They have a true, delicious pumpkin spice flavor, are dairy free, and sweetened with just 1/2 teaspoon of honey per serving. If you like yours sweeter, you can add more. You also get 15% of your RDA of vitamin A from the real pumpkin each beverage contains along with beneficial spices. You can use these all-in-one flavor drop-ins creamers for coffee, lattes, tea or steamers.

Real Pumpkin Spice Matcha Latte

Real Pumpkin Spice Individual Portion Creamer

Recipe Ingredients:

Real Pumpkin Spice Coffee Creamer Cups

1 1/2 Cups Canned Pumpkin (this one is organic and SCD Diet legal)

1 1/2 Cups of Full Fat Coconut Milk, room temperature (this is my favorite and SCD Diet Legal)

3 Tablespoons of Pure Vanilla Extract

2 Tablespoons Clear Honey, warmed in the microwave more or less to taste (you can substitute Maple Syrup)

1 Tablespoon Ground Cinnamon

1 1/2 Teaspoons Ground Ginger

1/2 Teaspoon Ground Allspice

1/4 Teaspoon Ground Nutmeg

1/8 Teaspoon Ground Cloves

Line a muffin pan with good quality natural unbleached muffin papers. They have a non-stick coating on the inside for easy removal. Add your pumpkin to a medium mixing bowl. Whisk the warmed honey into the pumpkin. I like mine just slightly sweetened. You can add more or less honey depending on your taste. Whisk in the room temperature coconut milk and vanilla extract. Finally, whisk in all your spices. Using a level Muffin size scoop or a 1/4 cup measuring cup, scoop 1/4 cup of the pumpkin beverage drop-ins mixture into each muffin cup. Level by tapping the bottom of the pan on the counter top to flatten and place the pan in the freezer until they are frozen solid. After they are frozen, remove them from the muffin pan and store in a gallon zip bag in the freezer. When you need a pumpkin spice beverage, take one serving from the freezer and add it to your coffee, latte, tea or steamer. It is good to have the beverage slightly hotter than normal because the pumpkin spice drop-in is frozen. I like to put everything in a shaker and shake it up then pour it into a mug, but you could also use a whisk in your mug. This is the shaker I use (It is Awesome to get a frothy beverage!)

I hope you are enjoying Fall and pumpkin season!!! I look forward to having one of these every day!

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