Maria Rickert Hong June 6, 2013

Chia Breakfast Pudding

My fellow IIN health coach, Elisa Haggerty, has developed this blood-sugar friendly chia breakfast pudding that’s GAPS, SCD and Paleo-legal.

Serves: 1

Prep time: 5 minutes

Source: Culinary Farmacy

Ingredients

1 cup almond milk, coconut milk or hemp milk
1 tablespoon coconut oil or ghee
1 pinch dried stevia
1/2 tablespoon vanilla extract
1 tablespoon maca (optional)
4 tablespoons chia seeds (or more, if you want a thicker porridge)
3/4 cups blueberries or other berries
ground cinnamon (to taste (I prefer Ceylon cinnamon))
2 tablespoons local bee pollen

Directions

Place the first 5 ingredients in a blender and blend for 30 seconds. Pour the milk mixture into your breakfast or “on the go” bowl. Add in the chia seeds and stir. Let it sit for at least 30 minutes so that it really thickens up and becomes gelatinous.

Stir and add in berries and spice of choice, such as cinnamon and nutmeg. Optional: for an extra protein/omega 3 boosts, toss some bee pollen and hemp seeds on top!

Ingredients

2 tablespoons balsamic vinegar
2 tablespoons raw, local honey
zest of one lime
1 tablespoon freshly squeezed lime juice
1/3 cup extra-virgin olive oil
sea salt (to taste)
freshly ground black pepper (to taste)

Directions

Whisk the vinegar, honey, zest and lime juice together in a mixing bowl. Slowly whisk in the olive oil and season to taste with salt and pepper.

Keeps well in a jar in the fridge for up to a week.

Ingredients

1 cup uncooked quinoa
1-3/4 cup cold, filtered water
1/2 cup extra-virgin olive oil
4 cloves garlic (minced)
8 large leaves of kale (shredded, stems discarded, finely shredded)
4 large scallions, white and green parts (thinly sliced)
1 teaspoon sea salt

Directions

Rinse quinoa and drain. Add to water in a medium-sized pot. Bring to a boil, cover and cook for 12-15 minutes. Remove from heat and let sit for 5 minutes before fluffing with a fork.

Heat the oil in a large pan over medium heat. Add garlic and saute’ for 1 minute. Add kale and scallions; saute’ for another 3 minutes or until kale is wilted. Add in quinoa and season with sea salt.

Ingredients

1/4 teaspoon Herbamare
1/2 cup extra-virgin olive oil
2 teaspoons sea salt
2 cups black beans (soaked overnight, rinsed and drained)
6 cups filtered water or homemade stock
2 tablespoons shallots (minced)
2 large red bell peppers (diced)
2 cloves garlic (minced)
1 teaspoon lime zest
3 large limes (freshly juiced)
1 bunch fresh cilantro (chopped)
2 large ripe avocados (peeled and chopped)

Directions

Place beans and water or broth into a medium-sized stock pot. Bring to a boil, then cover and put on a low simmer. Cook for 45 to 60 minutes, or until beans are tender. Drain and cool.

Place beans and all other ingredients in a large mixing bowl. Combine well and serve.

Ingredients

2 cups nuts of choice (soaked overnight, dehydrated and chopped)
1/4 teaspoon sea salt
2 tablespoons coconut oil (melted)
1 large pasture-raised egg

Directions

Preheat oven to 350F.

Place flour and salt in a food processor and pulse briefly. Add coconut oil and egg and pulse until mixture forms a ball.

Press dough into a 9-inch pie plate. Bake for 8-12 minutes.

Ingredients

2 cups almond flour
2 teaspoons extra-virgin olive oil or coconut oil
3 large pasture-raised eggs

Directions

Mix ingredients into a ball. Flatten into a circle on a greased cookie sheet. Bake at 350F for 10-15 minutes, or until golden brown.

Ingredients

1/2 cup coconut flour
1/4 cup ground chia seeds
1/4 cup coconut oil
3/4 cups boiled, filtered water
1/8 teaspoon sea salt
1/8 teaspoon granulated garlic
1/2 teaspoon fresh rosemary (minced)

Directions

Preheat oven to 375F.

Using a whisk or fork, mix the dry ingredients in a bowl until well incorporated. Add the coconut oil into the bowl. Add the hot water a little at a time, stirring as you add it in. (This will melt the coconut oil.)

Mix well with a spoon, stirring and mashing out any lumps that might still exist. Once you have a uniform dough in a ball, place it on your silpat or unbleached parchment-paper lined tray and roll out. Keep rolling your dough until it is as thin as you can get it without seeing through or tearing it. Feel free to move pieces of dough around and press it in- the dough is forgiving and easy to “cut and paste.” Slice into squares with a pizza cutter.

Bake for approximately 20 minutes, depending on your oven.

Ingredients

2 cups lentils (soaked overnight, rinsed and drained)
2 cups pumpkin, butternut squash, acorn squash or kabocha squash
2 tablespoons ghee, pastured butter or coconut oil (if you want a dairy-free version, use ghee)
3 tablespoons ground flax
2 cloves garlic (minced)
1 teaspoon sea salt
1 teaspoon freshly ground black pepper
1 teaspoon ground turmeric

Directions

Cook the squash by steaming them. Remove the skin and mash. In a food processor combine ingredients and mix.

Form into patties and cook in a skillet with butter or oil on medium heat. After several minutes, when the bottom is browned flip and cook the other side for several minutes. Serve with avocado or your other favorite toppings!

Ingredients

1 lb ground, grass-fed beef
1/2 lb ground bison
3-1/2 oz shiitake mushrooms (roughly chopped)
2 large beefsteak tomatoes (large dice)
1 medium yellow onion (diced)
2 stalks celery (chopped)
1 large carrot (peeled and coarsely chopped)
2 teaspoons coconut aminos
6oz tomato paste
1 tablespoon fresh thyme leaves
1 head cauliflower (chopped)
4 large parsnips (peeled and coarsely chopped)
3 tablespoons pastured ghee
sea salt (to taste)
freshly ground black pepper (to taste)

Directions

Pre-heat oven to 350 degrees.

In a medium pot with a steamer basket, steam cauliflower and parsnips until fork tender.

While that is cooking, add onion, celery, carrots, mushrooms, tomatoes, coconut aminos, thyme, salt and pepper to a large skillet with 1 tablespoon of ghee. Cook on medium until onions are translucent and veggies are tender. Add ground meat and tomato paste.

Cook stovetop mixture on medium until meat is cooked. Simmer for 10 minutes to allow juice to boil off.

In a baking dish (smaller if you like thicker layers or larger is you like thinner layers), spoon in meat mixture.

Mash cauliflower and parsnips with remaining ghee. Season to taste with salt and pepper.

Spread cauliflower mixture over the meat mixture. Bake for 30 minutes. Let rest for 20 minutes. Serve.

Filed Under: MEATS, RECIPES Tagged: cottage pie, dairy-free, GAPS, gluten-free, Paleo, primal, recipes, SCD, shepherd's pie

Maria Rickert Hong April 22, 2013

Cauliflower Pizza Crust

Here’s a great way to get more veggies into your diet! This gluten-free, cauliflower pizza crust is GAPS, SCD and Paleo legal.

Serves: 4

Prep time: 15 minutes

Cook time: 30 minutes

Source: Food Loves Writing

Ingredients

2 cups cauliflower crumbles (about one small cauliflower or half of a really big one)
1/4 large onion (chopped)
3 cloves garlic (minced)
1 cup almond flour
2 large pasture-raised eggs
sea salt (to taste)
freshly ground black pepper (to taste)

Directions

Preheat oven to 450 degrees F.

Combine cauliflower with onion and garlic in a food processor* and pulse until crumbly, being careful not to over-mix (you don’t want it to become a paste). Then stir this mixture together with garlic, almond meal, and eggs, and a couple good cracks of salt and pepper. If it seems too dry, you can add a little water; if it seems too wet, add more almond meal (between another 1/4 and 1/2 cup).

Form into pizza crusts and bake them alone for 20 minutes. Top with desired toppings and bake for another 10 minutes.

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