Tag Archives: SCD Option

Chicken Wet Burrito Skillet Gluten Free with Low FodMap Option

There is something about a cast iron pan that browns food beautifully! Skillet dinners are handy one dish meals that are fun family pleasers. Wet burritos used to be me and my roommates Friday night takeout dinner while I was going to college in Grand Rapids, Michigan where they actually originated! It was a little hole in the wall that made the Best Wet Burritos! Not gluten free, but I wasn’t g/f back then. This skillet is reminiscent of those burritos, but it IS gluten free and has a low fodmap option!

This is a skillet recipe that is easily made low fodmap, like I mentioned, by simply omitting the black beans. Jasmine rice is an easily digested rice that works well for many people with digestive difficulties, and it is a great binder and delicious in this recipe. It only takes one cup of cooked rice. I make it in larger quantities in my rice cooker and reheat it in the microwave as needed. You can also make it while you are preparing this dinner. It cooks in 25 minutes with no attending. If you don’t have a rice cooker yet, I highly recommend them! I use this one that also has a steamer on top, so you can steam vegetables at the same time as the rice is cooking. This one is medium sized and my favorite.

I used boneless chicken thighs because they are the juiciest part of the chicken. If you are craving wet burritos, this skillet dish is a healthy and delicious way to satisfy your yearning. It takes about 45 minutes to make start to finish, and also makes great leftovers.

If you are making this to be compliant with the SIBO Specific Diet, omit the white rice. I do well white Jasmine rice, so I added it to this recipe, but it is delicious without it. Your filling will be slightly looser.

Chicken Wet Burrito Skillet

Ingredients:

6 Boneless, Skinless Chicken Thighs (about 2 lbs.)

1 Cup of Tomato Puree

1 Green Pepper, diced and seeded

1 Cup of Jasmine Rice (hot)

1 Cup of Black Beans, rinsed (omit for low fodmap. I use this brand) The kombu seaweed makes them easier to digest and you don’t even know it’s in there.

1 Cup of Shredded, Aged Cheddar

1 Cup of Shredded Iceburg Lettuce, for topping

1 Cup of Diced Fresh Tomato, for topping

2 Tablespoons of Apple Cider Vinegar

2 Tablespoons of Garlic Infused Olive Oil

1 Bunch of Green Scallions, sliced (green parts only)

1 Teaspoon of Cumin

1 Teaspoon of Smoked Paprika

1 Teaspoon of Chili Powder

1 1/2 Teaspoons of Salt

3/4 Teaspoon of Black Pepper

Directions:

Add Two Tablespoons of garlic infused olive oil to a large cast iron skillet. Warm over medium high heat. Then add the diced chicken thighs, 1 teaspoon of salt and 1/4 teaspoon of black pepper. They should sizzle when they hit the pan. Spread the chicken in an even layer, and brown for six minutes, stirring every two minutes. When the chicken is browned and cooked through, remove it to a plate and set aside. In the same pan, add the diced green peppers and the cumin, smoked paprika, and chili powder. Brown for one minute. Add in the two tablespoons of apple cider vinegar to deglaze the brown chicken goodness from the bottom of the pan. Now add 1 cup of tomato puree, half of the sliced scallions, and the other 1/2 teaspoon of salt and 1/4 teaspoon of black pepper. Cook, stirring for two minutes. Turn the burner down to low, and add in the cup of rinsed black beans and hot rice. Stir to evenly distribute all the ingredients. Smooth the burrito filling out flat, and top with the cooked chicken thighs.

Turn your oven to broil. Now, sprinkle the top of the chicken thighs you just put on top of the filling with 1 cup of shredded, aged cheddar. Place the cast iron pan under your broiler for one to two minutes until it is bubbly and melted. Remove the pan from the oven, and top the chicken burrito skillet with shredded lettuce, diced tomatoes and the remaining sliced scallions. It is ready to serve!

Blueberry Lemon FroYo

Fro Yo is one of Summer’s simple pleasures! It has the frozen sensation and creaminess of ice cream, but has the benefit of being healthier, with more protein and probiotics to promote good gut micro flora. Why not take it up a notch further by making your own healthier version with less sugar and more real food goodness like fruit, pure honey, cinnamon and fresh Greek yogurt which is packed with calcium and protein? Here is an easy and super delicious recipe! Feel free to mix up the fruit you use.

Lemon Blueberry Fro Yo, Gut Healthy, No Refined Sugar, Real Ingredients Frozen Yogurt

BLUEBERRY LEMON FROYO

Ingredients:

3 Cups of Greek Yogurt (24 Hour Homemade Yogurt for SCD)

3 Cups of Frozen Blueberries

1/4 Cup of Honey

2 Tablespoons of Fresh Squeezed Lemon Juice

1 Tablespoon of Pure Vanilla Extract

1/2 Teaspoon of Ground Cinnamon

In a food processor, add all the ingredients and pulse, then blend until you have a smooth consistency with most of the blueberry smooth and creamy. Taste to make sure the sweetness is to your liking.

Place your FroYo base into an electric ice cream maker, and churn as directed on your machine. I used this one, and it took 30 minutes.

The FroYo is best eaten immediately, but you can freeze any leftovers in a sealed container, and let it thaw on your counter until soft enough to scoop.

Cookies and Fro Yo

You can find the recipe for the Cashew Lemon Cookies pictured here. 🙂

Best Grain Free Graham Cracker’s Ever!

The Best Graham Crackers Paleo Egg Free

Oh my goodness, do I love a good, crunchy graham cracker! Since going gluten free and mostly grain free, a good graham with clean ingredients has been hard to find, and the other recipes I have tried either fall apart, don’t taste amazing or are too soft and wouldn’t hold up to toppings or s’mores.

The Best Grain Free Grahams Ever!

These I literally had to put out of my sight in order to keep myself from munching on them every time I came into the kitchen. If you are a fan of the Sandlot Movie, like I am, (It’s an all time family favorite), you know Smalls would never settle for a whimpy gram to stuff his face. Watch the scene here:

These grahams are delicious in every way……texture, flavor, sturdiness….. and you can make them any size you want. They also happen to be egg free. I have been testing them for several months, and never was completely satisfied until this week when I was in a hurry and whipped together some while making dinner on a busy night, because we needed some Grahams in the house. They turned out great! Since I wasn’t actually in “testing” mode, I didn’t write it down until after they were done, and turned out so well. So, the next day, I retested them with honey instead of maple syrup. They turned out tasty with the honey, but you have to watch them carefully so they don’t burn. I again tested them using maple syrup, and they were s’more worthy! The maple syrup version is my favorite. It gives the grahams a true graham flavor and doesn’t over brown. These graham crackers can be enjoyed year-round. They are great for packing in lunches sandwiched with some nut butter and good quality fruit spread, and they are so, so s’more worthy! So campfire season, watch out, because Everyone should have good grahams!

Everyone Deserves a Good Graham

The Best Grain Free Graham Crackers Ever!

Preheat your oven to 350° degrees F.

Ingredients:

1 Cup of Coconut Flour (I used this brand) scooped and leveled

2 Teaspoons of Ground Cinnamon

2 Tablespoons of Ground Flax Seed

2 Tablespoons of Grass Fed Gelatin (I used Vital Proteins)

1/2 Teaspoon of Baking Soda

1/4 Teaspoon of Sea Salt

1/2 Cup of Avocado Oil (it is heart healthy and has high smoke point)

1/4 Cup of Pure Maple Syrup (You can substitute honey for SCD compliant, but watch carefully to prevent over browning)

4 Teaspoons of Pure Vanilla Extract

1/2 Teaspoon of Lemon Juice

Directions:

In a medium bowl, whisk together the coconut flour, cinnamon, flax and baking soda. Then, in another bowl, whisk together the liquid ingredients which are vanilla, avocado oil, maple syrup and lemon juice. Add the liquid to the dry ingredients, and beat with a hand held mixer for one minute. Sprinkle the gelatin over the top, and beat again until it is completely incorporated.

Form the dough into a ball, and place between two sheets of parchment paper. Flatten the ball with your hands, starting to form a rectangle. With a rolling pin, roll the dough out into a rectangle to fit a cookie sheet pan. The parchment paper should still be sandwiching the dough. This prevents your rolling pin from sticking. The dough should be about 1/4″ thick. Remove the top piece of parchment. With a fork’s tines, poke holes all over the dough, then use a pizza wheel to score vertical and horizontal lines making the graham crackers the size you like. Place the parchment with the rolled out grahams onto a cookie sheet. Bake in the oven for 8 to 10 minutes. They don’t take long. I recommend checking at eight minutes. When the edges are starting to turn golden brown, they are done. Remove them from the oven and cool completely on the cookie sheet before breaking them apart at the score marks.

How do you like to eat your grahams?

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Chocolate Chip Cranberry Orange Biscotti

Biscotti is my all time favorite cookie! They just go so well with coffee. I like to munch on biscotti when I play cards with friends. What’s your favorite card game? Mine is Euchre. I hope you still take time to play cards if you enjoy it! It seems harder to find the time anymore, but always leaves me feeling happy and connected. Here’s a great recipe for a cookie with holiday flavors, but you can enjoy it anytime of year.

Chocolate Chip Cranberry Orange Biscotti On a Plate with a Pug Mug - Grain Free

It is made grain free with coconut flour and has heart healthy olive oil in it.

Chocolate Chip Cranberry Orange Biscotti

Note: If you are eating strict SCD Low FodMap, substitute chopped pecans or walnuts for the chocolate chips.

Ingredients:

1/2 Cup of Coconut Flour, scooped and leveled

2 Eggs

1/4 Cup of Olive Oil

1/4 Cup of Honey

1/3 Cup of Enjoy Life Dark Chocolate Chips (here is the link for Amazon, but they are available at many grocery stores as well)

1/4 Cup of Apple Juice Sweetened Dried Cranberries (I use these)

Zest of one Organic Orange

1 Teaspoon of Vanilla Extract

1/4 Teaspoon of Baking Soda

1/4 Teaspoon of Sea Salt

Directions: Preheat your oven to 350°F.

In a medium mixing bowl, add the eggs, honey, vanilla, orange zest and olive oil. Beat with a hand held mixer for one minute. Sift together the coconut flour, baking soda and salt, then add it to the wet mixture. Beat for two minutes until the batter begins to thicken. Then, fold in the cranberries and chocolate chips, distributing evenly. Let set for 5 minutes to thicken. Coconut is very absorbent.

Scoop the cookie batter onto a parchment lined cookie sheet, an offset spatula, shape it into a rectangle measuring approximately 12″ x 4″ x 1″ high. Alternatively, you can shape it with slightly damp hands. This keeps the dough from sticking to your hands.

Chocolate Chip Cranberry Orange Biscotti Dough

Chocolate Chip, Cranberry Orange Biscotti Dough Log

Bake in your preheated oven for 18 to 20 minutes, or until the edges are starting to brown.

Baked Biscotti Log

Remove from the oven and cool on the sheet for one hour. Reduce your oven’s heat to 325° degrees. Place the cooled cookie log onto a cutting board, and with a serrated knife, carefully slice the log on a diagonal, cutting the cookies into long rectangles about 1 inch thick each.

Biscotti Ready For Second Bake Place the cut side down back onto the parchment paper, and bake 3 minutes per side. After the first 3 minutes, take the cookies out of the oven and flip them over to the other cut side. Take care not to over brown, as all ovens are slightly different. Remove the biscotti from the oven and cool completely.