Tag Archives: Paleo

Sausage and Swiss Chard Vegetable Soup, Low FodMap, Grain Free

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)

8 Cups of Chicken Stock

1 Package of Fettucini Miracle Noodles

2 Tablespoons of Garlic Infused Olive Oil

1 Tablespoon of Dried Parsley

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.

Plant Based “Milk” Chocolate Macadamia Nut Milk

Do you like your nut milks creamy?

This is a dairy free “milk” chocolate beverage made with macadamia nuts, which are one of my favorites to make nut milk with, because they make a very creamy drink, and you don’t have to strain it. The macadamia nuts are soft and higher in fat, so you get to skip that step.

Plant Based Milk Chocolate Macadamia Milk

This recipe makes a little over two cups, which is the perfect size to use up in a couple days, and it takes just ten minutes hands on to make. Love that about it!

So let’s get you some creamy, chocolate nut milk!

Plant Based “Milk” Chocolate Macadamia Nut Milk

Ingredients:

1/2 Cup of Raw Macadamia Nuts (I like this g/f brand)

2 Tablespoons of Raw Cacao Powder

1 Teaspoon of Real Vanilla Extract

1/4 Teaspoon of Pure Monk Fruit

1/8 Teaspoon of Sea Salt

2 Cups of Filtered Water

Directions: Measure 1/2 Cup of macadamia nuts into a 4 cup measure and cover with water to soak for two hours. Walk away, no work to be done here but wait! 🙂

After the macadamia nuts have soaked, strain them through a colander and rinse with cold water. Then, add the macadamia nuts to a high speed blender with the remaining ingredients. Blend on high speed for three minutes.

Pour straight into a quart jar add the lid and refrigerate.

Easy peasy milk chocolate that is sweet and delicious!

Plant Based Milk Chocolate Macadamia Nut Milk Gluten and Dairy Free

 

Freezer Nut and Fruit Bites

Grain Free Dairy Free Delicious Nut and Fruit Freezer Bites

New Recipe!

Nut and fruit bites 5

These nut and fruit snacks are really versatile and handy to have in your freezer.

I have been snacking on them for a while now and have also made several versions.

So, I am going to give you the template, and you personalize them!

Nut and Fruit Bites 6

You can make a double batch all at once. This recipe easily does that, or make a couple different variations. I find kids really like the ones with peanut butter and raisins.

Nut and Fruit Bites 3

Freezer Nut and Fruit Bites

1 Cup of Nuts of choice

1/4 Cup of Dried Fruit of Choice (if you are using larger dried fruit, make sure to dice it first)

1/4 Cup of Nut or Seed Butter

1 Tablespoon of Collagen (I use this brand)

1/4 Teaspoon of Pure Vanilla Extract

1/8 Teaspoon of Sea Salt

1/8 Teaspoon of Baking Soda

1/8 Teaspoon of Pure Monk Fruit (optional but adds a little more sweetness)

Directions:

In a food processor, pulse your nuts and fruit until chopped evenly. Then, add the remaining ingredients and blend until the mixture holds together when you squeeze it.

Nut and Fruit Bites

Pour the mixture onto a piece of parchment paper, and form it into a rectangle about an inch thick. Place the rectangle of bites onto a cookie sheet with the parchment, still in one piece, and freeze for an hour. Remove it from the freezer, and with a large sharp knife, cut it into squares.

Nut Bites 2

Store the Nut and Fruit Bites in a sealed container in your freezer for as needed. Pop them in when you want a quick and healthy snack.

That’s it. Super easy and you will want to make them again and again.

I’ve made these with walnuts, pecans, hazelnuts, macadamia and a large variety of different nut and seed butters including tahini. Make them nut free by using sunflower seed butter or tahini and sunflower or pumpkin seeds in place of the nuts.

Fruit and Nut Bites 6

Grain Free Dairy Free Delicious Nut and Fruit Freezer Bites

Vanilla Sunflower Seed Milk Recipe

Homemade Sunflower Seed Milk is a good milk alternative made with seeds.

I like to mix up the types of non-dairy milks I use in my kitchen. I find it is helpful to rotate them if you are having new or developing food sensitivities. By rotating the types of nuts and seeds you eat, you are potentially preventing your body from detecting them as a foreign invader (measured as IgG Reactivity to types of food using a blood test) and therefore becoming sensitive to them.

Creamy Sunflower Seed Milk

There are many other good reasons to rotate the types of milk you consume, one of which is they all have different quantities and types of nutrients. It also makes it more interesting, because they all taste different, so you don’t get bored.

I have found this Vanilla Sunflower Seed Milk delightful, thick, and creamy. It is wonderful chilled in a glass, and makes a really frothy steamed milk to use in teas and coffee, and even baking.

Sunflower Seed Milk in a Pitcher

Here’s my recipe:

Vanilla Sunflower Seed Milk

Ingredients:

1 Cup of Raw Sunflower Seeds

4 Cups of Filtered Water

1/8 Tsp. of Monk Fruit (I use this clean label) or 1 to 2 Tablespoons of Honey or Maple Syrup to taste (optional)

1 Teaspoon of Vanilla Extract

1/8 Tsp. of Sea Salt

Directions:

Using a fine mesh strainer, rinse the sunflower seeds well. In a 4 cup measuring pitcher, cover the sunflower seeds with cold water up to the 4 cup line. Store covered in the refrigerator overnight to soak.

The next day, pour off the soaking water, and rinse the sunflower seeds again. Put the soaked seeds into a high speed blender. Add 4 cups of filtered water, the Monk Fruit or other sweetener of choice if using, the vanilla and sea salt. Blend on high for 2 minutes.

Pour the mixture from the blender into a super fine mesh strainer (like this) or a milk bag over a bowl. Use a rubber spatula to strain the milk through the sieve into the bowl, or if using a milk bag, gently squeeze out the milk and discard the pulp.

Chill. This will keep in the refrigerator up to 3 days. If you don’t want as much milk, this recipe is easily halved.

Enjoy!

Sunflower Seed Milk Gluten and Dairy Free

Here is more information about following a rotation diet that may be helpful.

Vanilla Sunflower Seed Milk, Dairy Free, Nut Free, Keto Friendly

*This post has affiliate links in it. I receive a small commission if you purchase through my links. The small commission helps cover the cost of maintaining this blog.

Orange Ginger Marinated Chicken Thighs

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.

Orange Ginger Marinated Chicken Thighs 2

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!

Orange Ginger Marinated Chicken Thighs 3

The chicken should marinate at least 8 hours and preferably overnight for the most robust flavor infusion.

Orange Ginger Marinated Chicken Thighs 1

Orange Ginger Marinated Chicken Thighs

1/4 Cup of Fresh Squeezed Orange Juice

8 Sliced Scallions (green parts only for low fodmap)

2 Tablespoons of Fresh Minced Ginger

2 Tablespoons of Garlic Infused Olive Oil (my favorite brand)

2 Tablespoons of Coconut Aminos (this is not on the SCD Legal list, but many do well with it, so listen to your body. It is an excellent substitute for Soy Sauce. Here is a discussion about it on Danielle Walker’s Facebook page.)

2 Tablespoons of Sesame Oil

Zest of One Orange

1 Tablespoon of Ume Plum Vinegar (SCD Safe according to wellbees.com)

1 Tablespoon of Honey or Maple Syrup

1/2 Teaspoon of Sea Salt or more to taste

1/2 Teaspoon of Black Pepper

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!

Chicken Marinade

 

Orange Ginger Marinated Chicken Thighs, Paleo, Low FodMap

 

 

Soft, Cakey Cinnamon Banana Cookies

 

Cinnamon Swirl Banana Cookies 2

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.

Cinnamon Swirl Banana Cookies 3

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.

Cinnamon Swirl Banana Cookies 1

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.

Makes 20 cookies.

Low FodMap Serving Size is 2 Cookies

Soft Cakey Cinnamon Banana Cookies, Grain Free, SCD Diet, Paleo, Dairy Free, Low FodMap. Gluten Free

 

 

 

 

Grain Free Walnut Spice Muffins

Grain Free Walnut Spice Muffins SCD, Paleo

I love muffins and spice cake!  This muffin recipe reminds me of spice cake, and it is belly friendly, has vegetables in it (carrots)  and is sweetened with honey.  It also includes gelatin for a bonus gut healing ingredient.

Grain Free Walnut Spice Muffins Scd, Paleo 2

Ingredients:

1/2 Cup Coconut Flour

3 1/2 Cups of Shredded Carrot

4 Pastured Eggs

1/2 Cup of Raw Walnuts, Coarsely Chopped

1/4 Cup of Olive Oil or Melted Coconut Oil

1 1/2 Tablespoons Grass Fed Collagen

1/4 Cup of Clear Clover Honey

1/4 Cup of Coconut Milk

1 teaspoon SCD Legal Vanilla Extract

1/4 teaspoon Pink Himalayan Salt

3/4 Teaspoon Baking Soda

1 Teaspoon of Cinnamon

1/2 Teaspoon Ground Ginger

1/4 Teaspoon Nutmeg or Mace

1/8 teaspoon Cloves

Whole Walnuts for the Tops

Grain Free Walnut Spice Muffins 3

Directions:  Preheat Oven 350°.  Place muffin cup liners in pan.  Place eggs, coconut flour, carrots and gelatin in a food processor and pulse until blended.  Add honey, coconut milk, olive oil or coconut oil, vanilla, spices and baking soda. Pulse again until well blended. Using a muffin scoop, place level scoops into muffin papers. Top with a whole  walnut (I use walnuts from nuts.com. ) Bake 35 to 38 minutes until set and browned on the top.

Makes a bakers dozen.

sam eats her nutrients cartoon

Grain Free Walnut Spice Muffins - SCD, Paleo, Dairy Free

Chocolate Mint Nut Milk

Chocolate Mint Nut Milk 2

I came up with this recipe with a dairy free creamer to go in my coffee in mind. It is creamy and tastes great for making peppermint mocha’s, but it’s also delicious all by itself.

Chocolate Mint Nut Milk 3

Nut milks are simple to make. You just need a nut milk bag or a fine mesh strainer lined with cheesecloth. Nut milk bags are inexpensive, and I prefer them over a strainer lined with cheesecloth, but you can go that route too. You can get a three pack for just under $9. on Amazon.

Chocolate Mint Nut Milk

Ingredients:

1 Cup of Raw Pecans

4 Cups of Water for Soaking (This will be discarded later)

3 Cups of Cold Water

1/4 Cup of Cocoa Powder

2 Tablespoons of Raw Honey

1 Tablespoon of Vanilla Extract

1/4 Teaspoon of Peppermint Extract

a pinch of Sea Salt

Directions:

Place your pecans in a bowl and cover them with 4 cups of water. Let the nuts soak overnight for 8 to 12 hours. The longer they soak, the creamier your milk will be. This plumps up and softens the nuts for a creamy non-gritty milk.

After the nuts have soaked, dump them into a strainer and rinse them with fresh water.

Add the rinsed nuts and 3 cups of fresh cold water, cocoa powder, honey, vanilla, peppermint extract and sea salt to a high speed blender, and blend for three minutes.

Pour the nut milk into your nut milk bag over a large bowl. Gently squeeze the bag to strain out the milk into the bowl. Refrigerate in a covered container for up to 5 days.

Chocolate Mint Nut Milk Gluten and Dairy Free

 

 

 

 

Chopped Kale, Cranberry, and Pumpkin Seed Slaw!

Kale, Cranberry, Pumpkin Seed Slaw 2

This slaw is a twist on the traditional cole slaw with the Autumn flavors of cranberries and pumpkin seeds, and the added nutrition of Lacinato Kale!

Kale, Cranberry, Pumpkin Seed Slaw

Gosh I love Fall! It’s my favorite season! I love all the spices, warm drinks, cozy sweaters, autumn fruits and vegetables, crunchy leaves, pumpkin patches, pumpkins, Mums, Fall porch decorations, cozy corners with a good book and a quilt, jackets, boots…..Love- It – All! This slaw introduces some of the flavors of Fall without completely letting go of Summer yet IMO.

Autumn Picture Cozy Time

What’s your favorite part about Fall? Please share with me. 🙂

I think you will like the crunch of the pumpkin seeds and chewy cranberries in this slaw. Plus, it has a milder onion flavor with scallions (green onions). It can also be made ahead, which is always handy!

Ingredients

4 Cups of Shredded Green Cabbage

1 Cup of Finely Chopped Lacinato Kale

1/2 Cup of Shredded Carrot

1/2 Cup of Thinly Sliced Green Onion

1/2 Cup of Pumpkin Seeds (I like this sprouted kind)

1/2 Cup of Dried Cranberries, fruit sweetened

Mix all the slaw ingredients together, then make the dressing:

1/2 Cup of Primal Kitchen Garlic Aioli Mayonnaise (here)

1 Tablespoon of Apple Cider Vinegar

1 Tablespoon of Fresh Lemon Juice

1 Tablespoon of Honey

1/4 Teaspoon of Sea Salt

1/4 Teaspoon of Black Pepper

Whisk together the dressing ingredients, and fold into the slaw.

Refrigerate until ready to serve.

Chopped Kale, Cranberry and Pumpkin Seed Slaw, Gluten and Dairy Free

 

 

 

 

Chocolate Chip, Cranberry, Walnut Cookies (Grain Free)

Chocolate Chip, Cranberry Walnut Grain Free Cookies

I am super pumped about this cookie, because it is the real deal, and it uses Banana Flour!

It does not taste like bananas. It tastes like a legit white flour cookie, but it is a grain free, Paleo, maple sugar sweetened, gluten and dairy free cookie! It even spreads in the oven without having to press it with your palm! If you are not a recipe developer, this might not be significant to you, but trust me, it’s awesome!!!

We have had a lot of batches of this cookie version around, as I’ve been testing it repeatedly and tweaking the ingredients. This is the one!

Gluten and Grain Free Banana Flour Chocolate Chip Cookies

Almond flour, coconut flour and other grain free flours are great for baking as well. But if you know me well enough, you know that my passion is writing recipes for food intolerances and those who want to eat healthier. Banana Flour isn’t something I have worked with before until now.

Grain Free Banana Flour Paleo Chocolate Chip Cookies

This cookie has dark chocolate chips, dried fruit sweetened cranberries and brain benefiting walnuts in it. For a nut free cookie, just omit the walnuts and increase the chocolate chips and cranberries equally. There is olive oil in the recipe as well….a very Italian and healthy baking ingredient! It is good in cookies! I did a 50/50 split between it and organic shortening. Shortening gives it the mouth feel you crave and helps with spreading and browning evenly.

Chocolate Chip, Cranberry, Walnut Cookies Healthier Bakiing

This is the banana flour I have been using to test and make these cookies. It is GMO Free Gluten Free, Vegan, Paleo and contains only 100% bananas.

Chocolate Chip, Cranberry, Walnut Cookies Healthier Bakiing

Chocolate Chip, Cranberry, Walnut Cookies (Grain Free)

Preheat the oven to 350°F.

Ingredients:

1 Egg

3 Tablespoons of Olive Oil

3 Tablespoons of Organic Shortening (I use Spectrum)

6 Tablespoons of Pure Maple Sugar

1/2 Cup of Banana Flour

1/2 Teaspoon of Pure Vanilla Extract

1/4 Teaspoon of Baking Soda

1/4 Teaspoon of Cinnamon

1/8 Teaspoon of Nutmeg

1/8 Teaspoon of Sea Salt

1/3 Cup of Dark Chocolate Chips (I use Enjoy Life)

1/3 Cup of Dried Fruit Sweetened Cranberries

1/3 Cup of Walnuts (chopped)

Directions:

In a medium mixing bowl, with an electric hand mixer, beat together the olive oil, shortening and maple sugar until creamy. Add the egg and vanilla, and beat for one minute. Sift together the banana flour, sea salt, baking soda, cinnamon and nutmeg and stir it with a spatula into the wet mix until it is starting to incorporate. Then, beat it with an electric hand held mixer until incorporated and creamy. If you don’t stir it in with a spatula first, the banana flour is very light and will fly everywhere.

Fold in the chocolate chips, cranberries and walnuts with a spatula.

Banana Flour Cookie Dough

Scoop the dough into tablespoon mounds on two parchment lined cookie sheets. You should have 14 cookies.

Oven Ready Banana Flour Cookies

Bake in your preheated oven for 11 minutes, rotating the sheets half way through the baking (top to bottom and turning side to side). Cool for five minutes on the sheet, then remove to a wire rack to completely cool.

Enjoy!!!

Chocolate Chip, Cranberry, Walnut Grain Free Cookies, Dairy Free, Paleo, Gluten Free

 

 

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