Tag Archives: SCD

Sweet and Salty Spiced Nuts

Crunchy, Salty, Sweet and Healthy. Those words don’t go together very often when you are talking snacks. But these Sweet and Salty Spiced Nuts do!

They are fun to make, and a great choice for a snack. A serving size of nuts is smaller, but they are totally satisfying!……..AND they can be eaten with other things. They are really good sprinkled on salad, over yogurt if you tolerate it, and used as a muffin or quick bread topping. They are really pretty to put out in a bowl for pre-dinner or party munchies for guests too. I like to throw a bag of them in my purse for when I get hungry when away from home.

Sweet and Salty Spiced Nuts

Spiced nuts are so easy to make, and they fill the house with a warm spice smell that is better than potpourri! I used Walnuts, Pecans, Cashews and Pumpkin Seeds in this recipe.

Honey Sweetened Sweet and Salty Spiced Nuts

Sweet and Salty Spiced Nuts

Preheat your oven to 350º degrees. Lay out two parchment lined cookie sheets.

Ingredients:

2 Cups of Raw Pecans

2 Cups of Raw Walnuts

1 Cup of Raw Cashews

1 Cup Pumpkin Seeds

2 Egg Whites

2 Tablespoons of Honey

1 Teaspoon of Ground Cinnamon

1 Teaspoon of Sea Salt or Himalayan Pink Salt

1/2 Teaspoon of Dried Crushed Rosemary

1/2 Teaspoon of Ground Cardamom

1/4 Teaspoon of Ground Nutmeg

1/4 Teaspoon of Ground Ginger

1/4 Teaspoon of Ground Allspice

1/8 Teaspoon of Ground Cloves

In a large bowl, add the Walnuts, Pecans, Cashews and Pumpkin Seeds. Mix your spices, rosemary and salt In a small bowl, and set aside. Whisk together the egg whites and honey until frothy. Pour over the nuts and toss thoroughly. Sprinkle half of the spice mixture over the nuts and seeds, and toss well! Do it again with the remaining spice mixture, coating the mixture evenly.

Spread onto your two prepared cookie sheets. Bake for 10 minutes in your preheated oven. Toss them with a spatula, and bake another 7 to ten minutes until dry and golden brown. Watch them carefully, so they don’t get too dark at the end of the baking time!

Cool Completely and store in an airtight container at room temperature for everyone to enjoy. I put them on the counter in a petty jar so the kids and hubby grab them as a snack! The power of visual suggestion! 🙂

Delicious Spiced Nuts

Baked Spiced Nuts – Paleo

Enjoy your day!!!

Eat Your Nutrients!

20 Warming Paleo Soups for Autumn!

20-paleo-soups-to-make-for-autumn

School is in full swing! It’s going to be October this weekend………….what? The sniffles are already going around at school. So, I am giving you a roundup of delicious, nourishing soups full of broth and vegetables that you can enjoy all winter! Grandma was right about soup! Not only is it comforting, but it is healthy, warming and nourishing! Eat up! 🙂

Beef and Cabbage Soup from My Big Fat Grain Free Life

Beef Shank Vegetable Soup from Eat Heal Thrive

Chicken “Zoodle” Soup from The Tasty Alternative

Chinese Meatball Soup from Paleo Flourish Magazine

Cioppino Redux from Rem Cooks

Crock Pot Chicken and Vegetable Soup from Sam Eats Her Nutrients

Crock Pot Cream of Tomato Basil Soup (Dairy Free) from Sam Eats Her Nutrients

Curried Cream of Broccoli Soup from Nom Nom Paleo

Delicata Squash Soup from A Girl Worth Saving

Fennel and Spinach Soup from Healing Family Eats

Hearty and Nourishing Vegetable Bison Soup from Sam Eats Her Nutrients

Jalapeno and Bacon Cream of Mushroom Soup from Naked Cuisine

Moroccan Spiced Carrot Soup with Pomegranate and Curried Kale Chips from Reclaiming Yesterday

New England Clam Chowder (Dairy Free) from Sam Eats Her Nutrients

Paleo Chicken and Smoked Sausage Gumbo from Foraged Dish

Paleo Cream of Pumpkin Soup from Oh Snap! Let’s Eat!

Paleo Egg Drop Soup for One from Wicked Spatula

Roasted Pumpkin Soup from Against All Grain

Roasted Red Pepper and Tomato Soup from Paleo Grubs

Spicy Asian Chicken, Veggie and “Noodle” Soup from Every Last Bite

Enjoy your day!

Eat Your Nutrients!

Sticky Asian Chicken Drumsticks

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!

Make Your Own Grape Electrolyte Beverage

It is easy to make your own electrolyte beverage when you have a need for some extra hydration and don’t like the less than stellar ingredients in some of the brands available out there, like artificial dyes and refined sugars that you normally wouldn’t put in your system. An electrolyte drink can be helpful to prevent dehydration and soothe the tummy with cold and flu season coming up, after an intense sweat session, or during, ahem, a colonoscopy prep where you can only consume clear liquids and jello in certain colors!

Make Your Own Electrolyte Beverage

I recently had a colonoscopy to prep for, and the handout they give you for what you can consume for a whole day without being dehydrated, really hungry or drinking a lot of processed beverages that aren’t good for you seemed daunting.

After a little research, I put together an electrolyte drink using organic white grape juice to help me stay hydrated, so I didn’t feel weak after the procedure. The white grape juice met the criteria for clear with no red or purple colors and helped balance electrolytes with the sea salt and baking soda. I also made my own jello using Vital Proteins gelatin, ice pops, and sipped on herbal teas and clear broth.

Grape Electrolyte Beverage

Ingredients:

2 Cups of Good Water

1/4 Cup of White Grape Juice

1 Tablespoon of Clear Honey

1/4 Teaspoon of Sea Salt or Pink Himalayan Salt

1/4 Teaspoon of Baking Soda

1 Teaspoon of Fresh Squeezed Lemon Juice

Whisk all the liquids together, and refrigerate.

This is a very easy and inexpensive way to make an electrolyte beverage with good ingredients that are handy right in your pantry. You can change out the juices as desired and come up with flavors of your own!

If you are on a sodium restricted diet, talk with your doctor before consuming an electrolyte beverage.

Have a great day!

Eat Your Nutrients!

Low FodMap Taco Sauce

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

Oven Roasted Carrots with Cumin and Pumpkin Seeds

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 and Pepitas

Oven Roasted Carrots with Cumin, Lime and Pepitas

Eat Your Nutrients!

Blueberry Spoon Fruit (Date Sweetened)

Making Spoon fruit is a delicious way to use Summer’s fruit bounty! It is a technique that purees and reduces the fruit on the stove top, without added thickeners or refined sugar, to a jammy consistency.

For this luscious Blueberry Spoon Fruit, I used dates and a bit of fresh lemon juice, along with wild blueberries.

I use this spoon fruit in my Chocolate Blueberry Ripple Ice Cream Sandwiches.

Simple is often the best!

Blueberry Spoon Fruit

Blueberry Spoon Fruit

Ingredients:

1 Cup Blueberries

1/4 Cup of Pitted Dates (Roughly Chopped)

2 Tablespoons of Fresh Lemon Juice

Directions: In a small saucepan, bring the berry mixture to a boil, and simmer for ten minutes on low, stirring occasionally. Add mixture to a blender (I used a small Ninja) and puree.

Making Blueberry Spoon Fruit

Yield: approximately 3/4 cup

Date Sweetened Blueberry Spoon Fruit

Eat Your Nutrients!

Grilled Romaine Salad

It’s grilling season! Grilling embodies so much more than food. In means hanging out in the backyard, more leisurely laid back moments, friends and family, children having the opportunity to have less structure to their day and time to daydream, warm weather, and parties!

Today I am sharing a new recipe for Grilled Romaine Salad. To make this salad you wash and halve Romaine Lettuce and brush it with Olive Oil, Salt and Pepper. Grilling gives the salad a mild, smokey flavor and also tenderizes the lettuce. I topped it simply with precooked bacon, and some chopped red pepper and scallions. Then I drizzled it with a zippy red wine vinaigrette! Here’s the recipe!

Grilled Romaine Salad – sameatshernutrients.com

Grilled Romaine Salad

Ingredients:

2 Heads of Romaine, washed and halved lengthwise

Good Olive Oil

Sea Salt

Black Pepper

1/2 Cup of Cooked, Crumbled Bacon

1 Diced Red Pepper

3 Scallions, Sliced

Red Wine Vinaigrette:

1/2 Cup Good Olive Oil

1/4 Cup Red Wine Vinegar

1 Tablespoon of Djon Mustard

1 Teaspoon Honey

1/2 Teaspoon of Sea Salt

1/4 Teaspoon of Black Pepper

Whisk the dressing together until emulsified.

Preheat your grill, then turn down to medium-high. Brush your halved Romaine generously with Olive Oil, then sprinkle with Sea Salt and Black Pepper as desired.

Ready for the Grill

Place the Romaine cut side down on your grill, close the lid and grill 3 to 5 minutes until there are nice grill lines on your Romaine and it is to your satisfaction. It will be slightly wilted.

Remove from the grill and plate your Romaine. Sprinkle with Scallions, Red Bell Pepper and Bacon Crumbles. Drizzle with the Red Wine Vinaigrette and additional Sea Salt and Pepper if desired. Serve warm.

Serves 4

Grilled Romaine Salad with Red Wine Vinaigrette

Eat Your Nutrients!

Patriotic Nice Cream Sundae

A cold something something that is creamy and cooling when sliding down sends me into bliss mode on a warm day. I know it does for you too! That’s why ice cream is so, so popular. It reaches the feel good receptors in our brain!

I love making this particular sundae around Independence Day aka July 4th because there are fresh, local, juicy berries at the Farm Market!

This recipe is healthy, cold, creamy, and bursting with berries which are full of antioxidants, vitamin c, fiber and sunshine! If you have been working out like me, there is also a good dose of potassium in the bananas!

Patriotic Nice Cream Sundae

Patriotic Nice Cream Sundae

You will need a high speed blender to make the Nice Cream, and it is simple and quick!

Ingredients:

Sundae Topping:

1 1/2 Cups of Juicy Strawberries

1 Cup of Juicy Blueberries

Place the washed berries in seperate mixing bowls, and muddle with a potato masher or pastry cutter to release some of the juices and break up the berries a bit.

Nice Cream

3 Bananas, Ripe and Frozen

1 Tablespoon of Honey

2 Teaspoons of Fresh Squeezed Lemon Juice

Blend on high until creamy. You will need a plunger to push down the bananas. Blend just until incorporated!

Layer the Nice Cream and Berries as desired. Eat immediately.

You know what I will be doing at some point this holiday weekend! 😉

Cheers!

Eat Your Nutrients!

Patriotic Nice Cream Sundae

Cherry Lemon Biscotti

Delicious Cherry Lemon Biscotti

Good Morning Everyone! I am so happy Summer is here! It is so relaxing having the kids out of school and having extended hours of daylight! We are spending time in Northern Michigan this Summer, and it is staying light until ten p.m. I love this time of year! I get so much fresh air because I am outdoors a lot more!

This is the Cherry Capital of the world, so what better time to make some Cherry Lemon Biscotti cookies to dunk in a cup of delicious coffee or tea?

Grain Free Cherry Lemon Biscotti Cookies

Here’s the recipe!

Cherry Lemon Biscotti

Preheat your oven to 350º degrees. Lay out a parchment lined cookie sheet.

Ingredients:

2 1/2 Cups Superfine Almond Flour

1 Tablespoon of Coconut Flour

Zest of 1 Lemon

1/2 Teaspoon of Baking Soda

1/4 Teaspoon of Sea Salt

2 Pastured Eggs

1/3 Cup Good Honey

1 Tablespoon of Fresh Lemon Juice

1 Teaspoon of Pure Vanilla Extract

1/3 Cup of Dried Tart Cherries

Directions:

Sift together your dry ingredients in a medium to large bowl. In a separate bowl with an electric hand-held mixer, blend your wet ingredients. (The cherries are last, so don’t add them yet). Add the wet ingredients to the dry and mix with your mixer until fully smooth and incorporated. With a spatula, fold in the cherries evenly. Mound the dough onto your prepared, parchment lined baking sheet. With wet hands, form the dough into a 1 1/2 inch high rectangle like this:

Biscotti Ready for first bake!

It looks fancy with the cookie cutter design on the top, but it disappeared during baking, so no need to do this! 🙂

Bake for 20 minutes until golden brown. Remove from the oven and cool for 30 minutes on the cookie sheet.

With a serrated bread knife slice the biscotti on a diagonal, starting at a short corner. Make the slices approximately an inch thick. If some fall apart or break, at this point you can pat them back together. Lay cut side down back on the cookie sheet. Bake for seven minutes on one side, then remove from the oven and flip them to the other cut side and bake 5 more minutes. Remove from the oven and cool completely.

Enjoy these sweet and tart lovelies!

Cherry Lemon Grain Free Biscotti

I couldn’t resist adding a picture of me with my daughters this Summer, and also a picture of my Ming Ming enjoying a Summer Evening! Blessing to you! Have fun!