Happy New Year! The top five most popular recipes of 2016 for Sam Eats Her Nutrients were:
5. Weeknight Tacos, SCD, Low FodMap Paleo
Thank you to you all! The top five were all savory!
Please e-mail me privately at sameatshernutrients@gmail.com or comment on this post below to let me know what you would like to see me create for 2017!
Warmly,
Sam
Eat Your Nutrients!
Hungry for a delicious pot of tender chuck roast with loads of warming vegetables? I have a recipe that will warm you up body and soul. 🙂 There is plenty of juices and tender loads of nutritious vegetables.
Oven Chuck Roast with Vegetables
This was perfect last night after spending a few hours outside stringing holiday lights. I love being outdoors in the winter months in the brisk air. Most of the time I am moving my body a little more than I was yesterday. Yes, there were lights that didn’t work, and lights where half the string worked. Thankfully we had plenty to spare, and had strings that were working well! What happens, I wonder, to the lights that were working fine when you put them in the box and the next year are not functioning? It has been an ongoing mystery that people write about and include in movies, because many can relate.
I have included Fennel, Onions, Carrots, Swiss Chard, Zucchini and Yellow Beans in this Roast along with a splash of fresh squeezed orange juice and savory Rosemary and Thyme. I think you will love it! No dried out roast here!
Oven Chuck Roast with Vegetables in Pot from the Oven
Oven Chuck Roast with Vegetables
Ingredients:
1 Three Pound Chuck Roast
1 Fennel Bulb (diced)
1 Yellow Onion (diced) (substitute green scallions if Low FodMap)
5 Carrots (peeled and coarsely chopped)
1 Bunch of Swiss Chard (stems stripped and coarsely chopped)
3 Zucchini (about 2 cups halved lengthwise and sliced)
2 Cups of Fresh Yellow or Green Beans
6 Cups of Broth (this is approximate depending on your pot)
1/2 Cup of Fresh Squeezed Orange Juice
2 Tablespoons of Garlic Olive Oil (you may substitute 3 cloves of fresh garlic)
2 Tablespoons of Olive Oil
1 Tablespoon of Apple Cider Vinegar
2 Teaspoons of Crushed Rosemary
1 Teaspoon of Thyme
1 1/2 Teaspoons of Sea Salt
Directions: Preheat your oven to 350º degrees. You will use a large dutch oven with a lid. Salt your chuck roast all over with 1 1/2 teaspoons of sea salt. In your pan, heat the garlic olive oil over medium high heat just until warm. Add the chuck roast and brown 5 minutes each side. Remove the chuck roast from the pan and set aside. Add 2 tablespoons of olive oil to the pan and add the diced fennel and onion, and sautee for 5 minutes. Stir in Carrots, Green Beans, Orange Juice, Apple Cider Vinegar, Rosemary and Thyme. Add the chuck roast to the top and pour over broth until it reaches the top of the roast. Bring the ingredients to a boil, then cover the pan with a lid and place into your preheated oven for 3 hours. At the end of three hours, remove the pan from the oven and add the Zucchini and Chard, tucking it down around the roast. Lift the roast out of the pan if needed and set it back on top of the vegetables. Bake another hour. Then remove it from the oven and it is ready!
Eat Your Nutrients!
I feel like I just won a prize! I recently found plain Sheep’s Milk yogurt at my local food co-op. Sheep’s Milk Yogurt is easily digestible, similar to goat’s milk, and many who don’t tolerate dairy in the form of cow’s milk or goat’s milk, can tolerate sheep’s milk, as it is very close to human breast milk. Sheep’s milk has a very high fat content naturally, so it is super creamy and requires no thickner’s or stabilizers. Another bonus if you are not a goat’s dairy fan because of the stronger flavor, sheep’s milk is very mild tasting. There are a lot of nutritional benefits to sheep’s milk and it has been consumed by humans for thousands of years. Read more about it here!
I am so thrilled about finding this yogurt that I actually tolerate very well, and tastes amazing! I want to eat it every day. I like to have it with a touch of honey and fruit, and even plain. Plus, it works great in savory dips and sauces.
But today, I am using it to make a frozen yogurt with only 4 ingredients, and it is super delicious! Before I forget, here is the brand I found that is made in New York State. It is called Black Sheep Yogurt by Old Chatham Sheep Herding Creamery. If you can’t find a good Sheep’s Milk Yogurt where you are, you can buy this brand online and have it shipped directly to you.
Blueberry Frozen Yogurt
Ingredients:
1 16 oz. container of Plain Yogurt (I used Sheep’s Milk)
1/2 Cup of Frozen Blueberries
1/4 Cup of Honey
2 Teaspoons of Fresh Squeezed Lemon Juice
Directions:
Place everything but the yogurt in a small saucepan, and warm together stirring constantly over medium heat to just warm. The honey should be dissolved and the blueberries warmed.
Put the yogurt into a medium bowl. Pour the berries over the top and whisk together.
Making Blueberry Frozen Yogurt with Sheep’s Milk Yogurt
Put directly into an ice cream maker, and churn until done. This takes approximately 30 minutes depending on your machine.
That’s it! So super easy and sooooooo good!
Enjoy the day!!!!!
Eat Your Nutrients!
A Hearty Chicken and Sausage bake is a real crowd pleaser! We recently had the family doing some hard work here around the house, and they have been coming in at dinnertime ravenous! I have been calling them “a bunch of cavemen” 🙂 because they have been devouring the protein part of the meal. Have you every had cravings for protein?
Well, I’m a firm believer in listening to your body, so I made this Hearty Chicken and Sausage Bake for dinner, because all that use of muscle was creating a serious craving around here.
Hearty Chicken and Sausage with Mushrooms
Preheat the oven to 375º degrees.
Ingredients:
2 1/2 Pounds of Bone In ChickenThighs
12 oz. of Fully Cooked Sausage Cut in Half on a Diagonal (I used gluten free Applegate Chicken and Apple)
1 Can of White Button Mushrooms
1 Large Yellow Onion, quartered and sliced
2 Tablespoons of Olive Oil
2 Cloves of Garlic, Minced (or substitute 1 Garlic Olive Oil for the Olive Oil above)
1 Teaspoon of Sea Salt
1/2 Teaspoon of Black Pepper
Sauce:
1 1/2 Teaspoons Dried Basil
1 Teaspoon Dried Tarragon
1 Teaspoon of Sea Salt
1/2 Teaspoon of Black Pepper
1/2 Teaspoon of Dried Oregano
1/2 Teaspoon of Dried Thyme
1/4 Teaspoon Crushed Rosemary
1/4 Teaspoon of Red Pepper Flakes
2 Tablespoon of Fresh Squeezed Lemon Juice
1 Tablespoon of Apple Cider Vinegar
2 Tablespoons of Olive Oil
Whisk the Sauce ingredients together and set aside.
In a large dutch oven, or an oven safe saute pan that you can cover with foil, pour the olive oil and garlic if using. Season the chicken with salt and pepper while warming the oil in the pan over medium-high heat. Add the chicken, and brown on both sides for about 5 minutes each side. Add the sausages, tucking them in around the chicken. Sprinkle the mushrooms and onion on top.
Drizzle with the previously prepared sauce. Cover and bake in your preheated oven for 40 minutes.
This can be served with hot jasmine white rice and vegetables.
Eat Your Nutrients!
This recipe came about because my daughter, Danielle, asked me to try and replicate her beloved bar she orders online. She recently had a baby, and needed some handy, nutritious, energy-rich snacks on hand.
Make Your Own Bronco Energy Bars
She is breastfeeding, and her baby boy has a voracious appetite. He is adorable and growing fast at one month old. She regularly orders these bars to have on hand for her and her husband for packing in their work lunches and for snacks. She is a nurse, and he is a teacher. She is home on an extended maternity leave and is pinching pennies to stay home as long as possible, so she wondered if it was doable to make them herself at home. So I said I would give it a whirl.
I am happy to report that she thought they were “Amazing”! 🙂
These bars are chocked full of goodness! They have almond butter, healthy coconut oil, unsweetened coconut, almonds, walnuts, pumpkin seeds, raisins, honey, almond flour, sea salt and vanilla. They are a symphony in your mouth. There is no baking involved!
Bronco Energy Bars
Lay out a small cookie sheet and cut parchment paper to fit the pan. Set aside.
You can use a hand mixer or stand mixer for this recipe.
Ingredients:
1 Cup of Almond Butter
1/2 Cup of Coconut Oil
1/2 Cup of Raw Honey
1 Tablespoon of Vanilla Extract
1/2 Teaspoon of Sea Salt
Mix all the above ingredients together with a mixer until well blended.
Add in:
1 Cup of Roughly Chopped Raw Walnuts
1 Cup of Sliced Almonds
1 Cup of Almond Flour
1/2 Cup of Raisins
1/2 Cup of Pumpkin Seeds
1/2 Cup of Unsweetened Shredded Coconut
Pour the nuts, raisins, almond flour, pumpkin seeds and coconut into the bowl of the mixed ingredients. Blend in all with your mixer, or hand stir with a wooden spoon. Pour onto the cookie sheet and pat out with some coconut oil on your fingertips to keep them from sticking to your hands. Pat them to your desired thickness. You don’t have to fill up the whole cookie sheet if you have a larger one. Just pat an edge. Freeze for 30 minutes before cutting them into bars.
Store them in the refrigerator or freezer. If you will be packing them in a lunch, make sure you have an ice pack in your bag as they get soft a room temperature. 🙂
Eat Your Nutrients!
These drumsticks are the perfect party food, kid friendly, and you can also substitute wings for Super Bowl Sunday!
We are cooking more Asian food the past couple weeks here at home with the Autumn Moon Festival coming up September 15th. Last year after having a fun dinner at our house, we lit Sky Lanterns outside, and it was a lot of fun!
If you are new to the blog, I have two Chinese daughters, and we have had so much fun celebrating their heritage with some of the special occasions celebrated in China since they were babies.
Sticky Asian Chicken Drumsticks
Today, I have a recipe for you for Sticky Asian Chicken Drumsticks! They are kid friendly, as all finger foods tend to be! 🙂 I found the inspiration for these in my many Asian cookbooks I have collected. We served them recently with Asian Cabbage Salad with Cashews, Hot Jasmine Rice, and for the rest of the family who can have them, some gluten free egg rolls from Feel Good Foods that I buy at the market for in the freezer section.
Sticky Asian Chicken Drumsticks
One of the nice things about this recipe, is the marinade! You make it and add the drumsticks. Then you let it refrigerate at least two hours and up to 24 hours. You have flexibility!
Ingredients:
2 1/2 Pounds Chicken Drumsticks (This was 10)
Marinade
1/2 Cup of Green Scallions (sliced)
1/4 Cup Olive Oil
2 Tablespoons of Garlic Olive Oil (or 2 more of Olive Oil and 2 Cloves of Minced Garlic)
1/4 Cup Honey (the sticky part)
2 Tablespoons of Coconut Aminos (this is a soy sauce substitute)
1 Tablespoon of Chili Powder
1 Tablespoon of Ground Ginger
1 Teaspoon of Sea Salt
1/2 Teaspoon of Ground Coriander
1/4 Teaspoon of Red Pepper Flakes
1/8 Teaspoon of Ground White Pepper
Zest of 2 Limes
Whisk together the marinade ingredients. Add the drumsticks to a baking pan, and coat them all over with the marinade. Cover and refrigerate for 2 to 24 hours.
Sticky Asian Chicken Drumsticks
When ready to cook the drumsticks, Preheat the oven to 350º degrees. Then, heat a large oven safe pan over high heat. Add 2 tablespoons of olive oil to the pan, then the drumsticks taken from the marinade. Brown on each side for approximately 3 minutes. Pour the marinade from the chicken over the chicken you browned, and bake in the oven for 30 minutes, turning after 15 minutes. Bake until the center of the drumsticks reach 165º degrees.
Plate the drumsticks, and drizzle additional sauce from the pan over them at your discretion. 🙂
Eat Your Nutrients!
Who likes finger food? Admit it, and find your inner child!
The day to day grind can make us forget life is supposed to be fun along the way. Making chicken nuggets in the oven will not only delight any children in your life, but hopefully you as well!
School is starting soon, and I for one am going to be busier than ever with two daughters in school. This is a fast and easy weeknight recipe with just a few ingredients, but oh so good!
Grain Free Buffalo Chicken Nuggets
Preheat the oven to 400º degrees. Lay out two parchment lined baking sheets with rims.
Ingredients
2 Pounds of Ground Chicken
3/4 Cup of Superfine Almond Flour
1/3 Cup of Buffalo Hot Sauce, plus more for brushing (I used Tessemae’s or you can use 2 Tablespoon’s of Frank’s with 3 Tablespoons of Olive Oil)
1 1/2 Teaspoons of Sea Salt
1/2 Teaspoon of Black Pepper
In a large bowl mix together all the ingredients gently but thoroughly. Over mixing ground meat can make it tough.
With a tablespoon scoop, make mounds of the chicken mixture evenly spaced apart on the two baking sheets. Gently press with your fingers to press them to about 3/4 inch thickness.
Place in the oven for five minutes. Remove the sheets from the oven, and brush them with additional hot sauce. Then return them to the oven for five more minutes. Remove them once again, and flip the nuggets, then brush them again with hot sauce. Bake another seven minutes, or until the center of a nugget tests to 165º degrees.
That’s it! They are ready! If you want to eat them with a fork, I will never tell! 🙂
Grain Free Buffalo Chicken Nuggets
Eat Your Nutrients!
What’s the secret to eating something that’s good as opposed to amazingly delicious and fun? It’s all in the sauce! There is no law that you have to eat a certain sauce with a certain food, although there are plenty of traditional ways to eat sauce, such as tartar sauce with fish, salsa with chips, pizza sauce on pizza.
I have talked many times about my love of sauces and their ability to elevate food to all new levels and make something gourmet.
So dish it out! Mix it up too! Being the foodie that I am, I like to keep it interesting. You won’t get bored with a little imagination and some sauce! Explore these winners. Try them all! They are delicious!
Fire Roasted Salsa from Paleo Leap
Enchilada Sauce by Jan’s Sushi Bar
Mayonnaise (30 Second Immersion Blender Recipe) at Real Food with Dana
Better than Peanut Sauce: Paleo Almond Satay Sauce by Rubies and Radishes
Buffalo Hot Sauce by Pete’s Paleo
Salsa Roja – Mexican Red Table Sauce by Chili Pepper Madness
Thai Sweet Chili Sauce by leelaLicious
Homemade Ketchup with Honey from An Oregon Cottage
Quick and Easy Homemade Pizza Sauce by Bowl of Delicious
Low FodMap Honey Orange Barbecue Sauce by Sam
3-Ingredient Bacon Jam by Real Food Liz
Chimichurri Sauce by Gimme Some Oven
Paleo Honey Mustard Sauce by Paleo Newbie
Ranch Dressing (SCD Low FodMap)
Won’t Miss a Thing Ranch Dressing
Paleo Worcestershire Sauce by Paleo Table
Enjoy!
Eat Your Nutrients!
Attention taco lovers! Skip the bottled taco sauce and make this easy, low fodmap, classic taco sauce at home!
I like it drizzled on top of a taco salad, a taco bowl, or my Weeknight Taco Recipe here. 🙂
Delicious Low FodMap Taco Sauce
Low FodMap Taco Sauce
Ingredients:
2 Cups of Tomato Sauce
1/4 Cup of Sliced Scallions (green part only)
2 Tablespoons of Champagne Vinegar or White Wine Vinegar
1 Tablespoon of Garlic Infused Olive Oil
1 Tablespoon of Ground Cumin
1/2 Teaspoon of Ancho Chili Powder
1/8 Teaspoon of Cayenne Pepper
1 Teaspoon of Sea Salt
1 Teaspoon of Honey
Directions: Whisk together all the ingredients in a medium saucepan. Bring it to a low boil, and then reduce the heat and simmer for ten minutes. Pour the sauce into a blender and blend until smooth. Now, for silky smooth sauce, pour it through a fine mesh metal strainer. Store in a glass jar in the refrigerator.
Please, if you do not eat honey on the Low FodMap diet you are folllowing, do not bash the creator of the recipe. I write my recipes using the protocol I personally used and thousands of others have and do as well with success. It is available as a PDF for free at the top of my website. Dr. Allison Siebecker’s SIBO Specific Low FodMap food guide which allows for honey under 2 tablespoons. All rude comments will not be tolerated and removed. As a recipe writer, I work hard to write recipes for myself and others who have dietary restrictions and digestive challenges.
Eat Your Nutrients!
Oven Roasted Carrots with Cumin, Lime and Pumpkin Seeds
I find this time of year with fresh produce in abundance so inspirational!
The vegetables on display by local growers who take such pride in their offerings is sheer art!
Cumin and pumpkins seeds (also know as pepitas), are a very delicious combination and enhance the sweetness of the carrots. Did you know cumin also has the ability to aid digestion as well as help insomnia and respiratory ailments? It was used by the Egyptians 5,000 years ago, and is popular today in many cuisines.
Pumpkin seeds are a great alternative to nuts in cooking, and have excellent nutritional benefits like containing zinc for immune support, magnesium, fiber and plant based Omega 3’s.
Oven Roasted Carrots with Cumin, Lime and Pumpkin Seeds
Oven Roasted Carrots with Cumin and Pumpkin Seeds
Preheat your oven to 400º degrees.
Ingredients:
4 Cups of Young Carrots
1/4 Cup of Good Olive Oil
1 Tablespoon of Ground Cumin
Juice of 1 Lime
1 1/2 Teaspoons of Sea Salt or Himalayan Pink (My favorite :-))
1/2 Teaspoon of Pepper
1/3 Cup of Pumpkin Seeds
Directions: Toss the washed carrots with the olive oil in a large bowl. Add the Cumin, Salt and Pepper and squeeze the juice of one lime over it. Toss thoroughly to spread the seasoning evenly. Pour the Carrots onto a large parchment lined cookie sheet in a single layer.
Oven roast for 40 to 50 minutes until the carrots are starting to caramelize. Toss them once or twice during roasting to re-coat with the oil and seasonings.
Remove them from the oven, and sprinkle with the pumpkin seeds (pepitas).
Serve them hot!
Oven Roasted Carrots with Cumin, Lime and Pepitas
Eat Your Nutrients!
Sam Eats Her Nutrients 
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