Tag Archives: Low FodMap

Crock Pot Chicken Veggie Soup

Crock Pot Chicken Soup

I don’t travel well, darn it! I thought now that I had finally got a diagnosis of SIBO and had done the antibiotic protocol, which made me feel so great, that I would travel much better. Much to my disappointment, after a twelve hour car ride up north for some summer fun, I had a set back. Here is a nourishing, soothing chicken soup recipe for when you need very cooked and easy to digest food. It is delicious, and you can enjoy it with your family. It cooks in the crock pot for 6 to 8 hours, so you can play, and dinner will be ready when you get home. The longest part of making it is the chopping.

Ingredients:

1 Whole Chicken (preferably organic)

1 Cup One Inch Sliced Green Beans

2 Medium Zucchini, Chopped

3 Endive, Sliced

4 Peeled and Chopped Carrots

1 Green Pepper, Chopped

6 Scallions, Green Parts Only, Sliced

Fresh Parsley, 1 small handful stems removed and minced

Zest and Juice of 1 Lemon

4 Teaspoons Himalayan Pink Salt

3/4 Teaspoon Pepper

6 to 8 cups filtered or well water

Chicken Soup Prep

Put all the prepped ingredients into a crock pot, add enough water to cover your chicken (about 6 to 8 cups. The chicken makes your broth) and cook on low for 8 hours. Take out the chicken and shred and remove the bones. Put the chicken back in the crock pot. Serve.

Prepped Chicken Veggie Soup

Alternately, if you only have six hours. Turn crock pot to high for 1 hour, then turn to low for the remaining five hours.

Sloppy Joes (Messy Jessie’s in My House)

Messy Jessie’s

This recipe is a SCD Diet, Low FodMap rendition of Sloppy Joe’s in honor of my daughter, Jessie, who loves them. It is a quick and easy weeknight meal using my SCD Low Fodmap BBQ Sauce recipe. So you can have this BBQ Sauce on hand and add to two pounds of ground meat and a few other ingredients, and viola, a very yummy Messy Jessie!

Ingredients:

1 Large Butternut Squash

2 Pounds of Grass Fed Ground Beef

1 Green Pepper, chopped

1 1/2 Cups SCD Low FodMap BBQ Sauce

1 teaspoon Himalayan Pink Salt

1/2 teaspoon Black Pepper

1 Tablespoon Coconut Oil, Plus more for the Squash

Directions:

Peel and Slice the Butternut Squash into rounds. The rounds will come from the solid top part of the squash. The rest can be cubed and roasted along with the “buns”. Lay the rounds in a single layer on a parchment lined cookie sheet, and brush with melted coconut oil and salt and pepper to taste. Roast in a 400 degree oven for 25 minutes flipping after 15 minutes. This is your bun.

Meanwhile, sautee the green pepper, ground beef, salt and pepper in the coconut oil until browned. Drain excess fat and add the BBQ sauce and simmer for five minutes. Place one round of butternut squash on a plate, pile on the Messy Jessie filling and top with another round of squash. A family friendly Messy Jessie! My husband and kids love the butternut squash bun, and the leftover filling is great on salad the next day.

Eat Your Nutrients!

SCD Low FodMap BBQ Sauce

SCD Low FodMap BBQ Sauce

If you are on the SCD Diet, you know it is nearly impossible to find legal sauces. Low FodMap too, forget it. Here is a delicious barbecue sauce that is not difficult to make! You can use it for many things, including my Messy Jessie’s.

Ingredients:

3 Cups of Tomato Puree, SCD Legal

1/4 Cup Clear Honey

1/4 Cup Apple Cider Vinegar

1 Teaspoon Himalayan Pink Salt

1/2 Teaspoon Black Pepper

1/2 Teaspoon Paprika

1/2 Teaspoon Smoked Paprika

2 Tablespoons Dijon Mustard (No Garlic or Onion)

1/4 Teaspoon Cayenne

1/2 Teaspoon Ground Cumin

6 Dashes Tabasco Sauce

2 Tablespoons Garlic Olive Oil

Place all ingredients in a medium, deep, saucepan. Bring to a boil, then reduce to a simmer and simmer until reduced by half. This will take about 30 minutes. This makes 2 one pint jars. Freeze one jar for later. It freezes beautifully! This is a very versatile BBQ Sauce. I use it to make Messy Jessie’s (a version of Sloppy Joe’s named after my daughter who loves them) as well as on grilled chicken, etc.

Happy Barbecuing!

Eat Your Nutrients!

Cinnamon Vanilla Nut Bites

These little energy bites are perfect pop in size, or if you are a more delicate eater, two bites! They are perfect for a quick snack when your running low on fuel, but don’t have a lot of time. I like to use Brazil Nut Butter because it is high in selenium.

Cinnamon Vanilla Nut Bites

Ingredients:

1/2 Cup Toasted Pecans

Toast Pecans in a 350 degree oven for 5-7 minutes until just starting to brown. Set aside to cool then finely chop.

1/4 Cup Brazil Nut Butter (or Sunflower, Almond, Peanut, Walnut butter)

1/4 Cup Dried Currants

1 Tablespoon Pure Vanilla Extract

1 1/4 Cup Superfine Blanched Almond Flour

2 Tablespoon Coconut Flour

2 Tablespoons Clear Honey

1/4 Teaspoon Pink Himalayan Salt

1/4 Cup Coconut Oil

2 Teaspoon Cinnamon

1 Teaspoon SCD Legal Pure Vanilla Extract

Place Currants and first tablespoon of Vanilla Extract in a small bowl and macerate for 10 minutes. Meanwhile, add the other ingredients except the toasted pecans to a medium mixing bowl. Blend all the ingredients, then add the soaked currants. Form into 1 1/2 inch balls and roll in the finely chopped, toasted pecans. Freeze on a cookie sheet for 30 minutes, then store in an airtight container in the freezer or refrigerator depending on the firmness you desire.

Cinnamon Vanilla Nut Bites

Strawberry Sangria Sorbet

Strawberry Sangria Sorbet

I feel sorry for myself plenty on this new diet. Honestly, I have my moments. But, dry red wine is allowed. Yipee! I love wine! I enjoy sitting with my husband and sipping red wine. I love wine tastings, they are a fun and social event! I like browsing the wine shops. I like making wreaths out of the corks. I have had to give up a lot, but not wine. Red is my favorite anyway, so I am okay with not having white wine.

Sangria’s are so refreshing on a hot summer day, I thought, why not Sangria Sorbet? Here is my version of a spiked summer treat! Adults Only! 🙂

Ingredients:

1 pound fresh organic strawberries

1/2 cup fresh squeezed orange juice

1/4 cup fresh squeezed meyer lemon juice or regular lemon juice

1/4 cup clear honey

1/2 cup dry red wine (I used Spanish Grenache)

Blend all the ingredients in a blender until pureed. Refrigerate until well chilled. Freeze in an ice cream maker, and then hopefully sit outside with someone you really like and enjoy!

4 Servings, or 16 Scoops

Strawberry Sangria Sorbet

Grilled Venison 50/50 Burgers

Grilled Venison 50/50 Burgers

I found some fantastic ground venison at the local market here in Northern Michigan to make burgers with. I did a fifty/fifty burger using pastured ground pork because venison is very lean and the pork makes them juicy! We grilled these last night for dinner, and they were really, really good!

Grilled Venison 50/50 Burgers

Ingredients:

1 Pound Ground Venison

1 Pound Ground Pastured Pork

1 tsp. Allspice

1 tsp. Himalayan Pink Salt

1/2 tsp. Black Pepper

1 Tablespoon Garlic Olive Oil

1/2 tsp. Ground Sage

1/4 tsp. Thyme

1 Tablespoon Djon Mustard

Mix all the ingredients thoroughly in a large mixing bowl. Divide into 8 – one inch thick patties. Grill until just cooked through 165 degrees. Eat ’em up!

Luscious Lime Curd

Tis’ the season for berries! You can eat your berries plain….just pop them in. They are great that way, natures natural sugar in their own little packets with fiber and nutrients! Or, you can eat them with Lime Curd! They are delicious both ways. Here is my recipe for Luscious Lime Curd. You can use it any way you like. It has yolks in it….nutritious! It sets up into a nice creamy thickness, it is good by the spoonful!

Luscious Lime Curd

Ingredients:

1/2 Cup Fresh Squeezed Lime Juice

1/2 Cup Clear Honey

2 Egg Yolks

1/2 Cup Coconut Oil

1/2 tsp. SCD Legal Pure Vanilla Extract

1/8 tsp. Himalayan Pink Salt or Real Salt

In a medium saucepan, place all the ingredients except the yolks and vanilla. Bring to a simmer. Meanwhile place the yolks in a medium, heatproof bowl. When the liquid in the saucepan comes to a simmer, slowly with a whisk, whisk half of the hot liquid into the yolks in the bowl, whisking constantly. Then whisk the egg mixture back into the liquid still left in the saucepan. Continue to cook over medium heat stirring constantly until the mixture thickens enough to coat the back of a spoon, being careful not to boil the lime curd. Remove from the heat, and stir in the vanilla extract. Then pass the hot mixture through a fine meshed sieve to get it really silky. Refrigerate until set up.

Luscious Lime Curd

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Toasted Hazelnut Spread

I used to be addicted to hazelnut lattes at coffee shops. The toasty roasted flavor was so good But it was sugar free, fat free, and all the crap I was putting in my body in the name of fitness and health was actually hurting me. My body was starving for nutrients, but at the same time I was fighting belly fat. I didn’t know I could eat real food, good fat, lots of meat and vegetables, fruit, nuts and seeds, and never be hungry or have “diet” faux food pass my lips again, and get rid of the belly fat. But the most important part to me of all, I am restoring my health and digestion.

Here is a very satisfying Toasted Hazelnut Spread recipe I use to fill my hazelnut cravings!

Toasted Hazelnut Spread

Ingredients:

1/2 Cup Hazelnuts

2 Tablespoons Clear Honey

2 Tablespoons Coconut Oil

1 Teaspoon SCD Legal Pure Vanilla Extract

1/4 Teaspoon Pink Himalayan Salt

Preheat oven 350 degrees. Place Hazelnuts on a rimmed cookie sheet and bake ten to fifteen minutes until skins are blistered. Remove from the oven and place the hazelnuts in a lint free kitchen towel, wrap them and let sit for a minute to steam them. Now, roll them around with the palms of your hands while in the kitchen towel on the counter top to loosen the skins. Pick out the nuts, leaving behind the skins (it is okay if they are not completely skin free, a good bit should have come off). Cool. Place Hazelnuts and the rest of the ingredients in a food processor and process until smooth.

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Matcha Green Tea Cookies

After travelling to China my first time, I fell in love with Matcha. When I went into the little corner markets there, in the snack isle, they had a variety of little Matcha Green Tea cookies to choose from. They were delicious with a delicate sweet green tea flavor! I get excited about new food ideas and combinations. 🙂 They were so good and mildly sweet, as Chinese desserts tend to be. Here I have recreated the little green tea matcha cookie using my favorite unsweetened matcha powder.

Matcha Powder

Matcha has amazing health benefits as well. It is cancer fighting, high in antioxidants, boosts memory and concentration, increases metabolism, combats inflammation, oxidation and aging and contains potassium, vitamins A and C, Iron, Protein and Calcium. I use 1/4 cup in this recipe, which comes out to 1/4 teaspoon of matcha per cookie. I hope you enjoy them as much as my girls and I do. They are made with almond flour and good fat.

Matcha Cookie Dough Scoops

Directions:

Preheat your oven to 325 degrees.

Ingredients:

2 Cups Superfine Almond Flour

1/4 Cup Unsweetened Matcha Green Tea Powder

1/4 Cup sliced Almonds

1/4 teaspoon Himalayan Pink Salt

1/4 Cup Clear Honey

1/2 Cup Coconut Oil

1 Egg White

1/4 teaspoon ground Cardamom

1/2 teaspoon Pure Vanilla Extract (no additives beside vanilla & alcohol)

Add coconut oil, honey, egg white, cardamom & vanilla extract to the bowl of a stand mixer fitted with a paddle attachment and whip on medium high for 3 minutes until light and creamy. Meanwhile, in a separate bowl, combine almond flour, matcha powder and salt. Add to the wet ingredients just until blended. Alternatively you can use a hand mixer, it will just take longer to get the coconut oil mixture light and fluffy, about 5 minutes. Scoop with a tablespoon cookie scoop onto two parchment lined cookie sheets. Take a pinch of the sliced almonds and press into the top of each cookie. Bake at 325 degrees for 11 to 12 minutes. Cool completely.

Makes 24 cookies

Matcha Green Tea Cookies - Grain Free

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Delicate Butter Lettuce Raspberry Orange Salad w/ Marcona Almonds & White Vinaigrette

Delicate Butter Lettuce Raspberry Orange Salad with Marcona Almonds and White Vinaigrette

We use all of our senses when we eat, each sense adds something to the experience of eating, but our eyes are huge! This salad is a feast for the eyes, and it has crunch and delicacy. Living butter lettuce is the lettuce in the clam shell you see everywhere at grocery stores with the root still attached. It is delicate, tender, a bit buttery, mild, nutritious (Vitamin A and Phosphorus) and very easy to digest. If you can find marcona almonds they are a Spanish almond similar in texture to macadamia nuts and a fun shape, regular almonds can be substituted as well.

Delicate Butter Lettuce Salad with White Vinaigrette

Delicate Butter Lettuce Raspberry Orange Salad w/ Marcona Almonds & White Vinaigrette

Remove the root from the butter lettuce, wash and spin in a salad spinner or pat dry. Tear into bite sized pieces and add coarsely chopped marcona almonds, raspberries and a peeled halved and sectioned fresh orange.

Whisk together the salad dressing ingredients until emulsified. You can serve the salad in a big bowl family style, or plate individual servings and drizzle with the White Vinaigrette.

Ingredients:

1 Head of Living Butter Lettuce

1 pint of Raspberries

1 Good Quality Orange

1/2 Cup Marcona Almonds, coarsely chopped

Dressing:

3/4 Cup Olive Oil

1/4 Cup White Wine Vinegar

1 Tablespoon Clear Honey

1 Tablespoon Djon Mustard (no garlic such as Annie’s)

1/2 Teaspoon Himalayan Pink Salt

1/4 Teaspoon Black Pepper

Raspberries and Oranges are rich in Vitamin C, flavonoids, and minerals. The almonds add protein and the dressing healthy fat! Fat helps you digest the vegetables so you absorb more nutrients. So, no fat free salad dressing. You need fat. It doesn’t taste near as good anyway!

I love to hear your thoughts!

Eat Your Nutrients!