delicious nourishment

Ingredient: salt

Lemon-Almond Cauliflower Couscous

This cauliflower couscous is a refreshing alternative to the wheat-based dish.* It still has all the elements of a Moroccan flavored side dish, while being light and delicate enough for spring. And its good for mopping up sauce of your lamb or chicken stew. This […]

Grain-free Paleo Pizza Crust. Low-FODMAP, too!

Grain-free Paleo Pizza Crust. Low-FODMAP, too!

Now, I know that caveman didn’t really order take-out on Friday nights, which is why some people scoff at the idea of “paleo pizza.” But then again, he didn’t watch Amazon streaming videos on Friday nights, either (which go really well with pizza). What does […]

Paleo Pot Pie

Paleo Pot Pie

Chicken pot pies are the ultimate comfort food, but of course, the traditional way of making them includes a lot of gluten, dairy and often an unnecessary amount of sugar. This paleo pot pie recipe uses pureed parsnip as the “cream.” The crust uses a healthy dose of coconut oil to sneak in some good fats.

Some healthy diet challenges, like “Whole Life” or “Whole 30” restrict the use of arrowroot. In my opinion, in small doses its probably ok, but if you really can’t eat it, your pie will be fine without it. The crust just may¬†bit a little more tricky to hold together. Who cares? As long as it tastes good. And it does. ūüôā

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Paleo Pot Pie
Prep Time 45 minutes
Cook Time 1 hour 15 minutes
Servings
Ingredients
For the Crust
For the Pot Pie
Prep Time 45 minutes
Cook Time 1 hour 15 minutes
Servings
Ingredients
For the Crust
For the Pot Pie
Instructions
For the Crust
  1. In the bowl of a food processor fitted with a paddle, combine almond flour, arrowroot and salt. Pulse a few times until smooth. Add the coconut oil, and pulse the mixture, "cutting" into the mixture. Add the egg and cold water, and pulse a few more times, until a dough is formed. Don't over-mix. Remove from food processor, roll into a ball, and wrap in parchment paper. Place in freezer for 30 minutes.
  2. While the dough is in the freezer, follow the steps below for the pot pie.
For the Pot Pie
  1. In a medium stock pot, bring water to a boil. Add the chicken and simmer on medium-high until cooked through, about five minutes. Drain and set aside.
  2. In a large pot, heat oil over medium-high heat. Add onions and saute until sweating, about 5 minutes. ** Add celery and cook until soft, about 5 minutes more. Remove onions and celery and set aside.
  3. Add 2 cups of chicken broth, and half the parsnips. Increase the heat to high, bring to a boil, then turn to medium and simmer for about 10 minutes or until parsnips are fork-tender. Using a stick blender, puree until smooth. Add the carrots and rest of the parsnips. Season with salt and pepper. Cook on medium for 8 to 10 minutes until vegetables just begin to soften.
  4. Add the chicken, peas, thyme and rosemary. Add more chicken stock if the mixture looks too thick. Cook 1 to 2 minutes to heat through. Pour mixture into one large pie plate or four individual pie containers.
  5. Remove dough from freezer, unwrap, and place between two pieces of parchment paper. Roll into a shape large enough to cover the pie(s).
  6. Now here is the tricky part: getting the gluten-less crust to hold together while you slip it over the top of the pie. Here's what I do: slide a cookie sheet under the dough (parchment paper will be between the dough and the cookie sheet). Flip the cookie sheet upside down while placing it over the pie (you may need the assistance of a kitchen helper). Remove the cookie sheet and peel off the parchment paper.
  7. Using your fingers, press down the edges onto the pie plate rim. Use any overlapping dough to fill in holes/cracks or to create a cute picture on the top of the pie. Cut 3 to 4 slits in the crust for a large pie, or 1 slit per individual pie to allow steam to escape while cooking.
  8. Bake uncovered for 1 hour to an hour and 15 minutes for one pie, about 25 to 30 minutes for individual pies. It will be done when the crust turns golden brown. You might want to place a cookie sheet on the rack below, to catch any coconut oil runoff, or pie innards bubbling over. Allow to rest for 10 minutes before serving.
Recipe Notes

*Homemade chicken broth

** For low FODMAPs, cook the onions until completely softened, the strain and return the oil to the pan. If you are making individual pot pies, you can use the onions in pies for anyone else who isn't on the FODMAPs diet.

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Fried Plantains

Fried Plantains

Fried plantains. In Costa Rica they call them platanos maduros. In Mali, they call them loko. In fact, this wonder fruit is common¬†street food all over Africa, as well as in Latin America. Once you take your first bite, you will easily see why. These¬†mature […]

Spaghetti Squash and Meatballs

Spaghetti Squash and Meatballs

You don’t have to give¬†up this classic comfort food dish, just because you’ve gone grain-free. Hearty beef paired with a garlicky tomato sauce make this spaghetti squash and meatballs wholly satisfying. This recipe makes enough to feed my family one night, then to freeze the […]

Grain-Free Porridge

Grain-Free Porridge

If you’re missing oatmeal or hot cereal, this grain-free porridge will surely satisfy. Soaking the nuts overnight eliminates¬†the phytates and lectins which can be harmful to healing guts.¬†I make a big batch the first time around, then reheat leftovers quickly on busy weekday mornings. Feel free to dress it up with your favorite toppings!

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Grain-Free Porridge
Prep Time 5-10 minutes
Cook Time 10 minutes
Servings
Ingredients
Prep Time 5-10 minutes
Cook Time 10 minutes
Servings
Ingredients
Instructions
  1. Place nuts in a large mixing bowl, sprinkle with salt and stir. Pour enough water to cover the nuts by one inch. Soak overnight. Drain the nuts and rinse thoroughly, until the water runs clear.
  2. Place the nuts in a food processor bowl fitted with a blade. Add the flax seed, banana, coconut chips and two cups of the milk. Blend until smooth.
  3. Add the mixture to a large saucepan over medium-high heat. Cook for about ten minutes, stirring occasionally, and adding milk slowly, until the porridge reaches desired consistency.
  4. Serve warm and top with dried fruit, seasonal (or frozen, then thawed) fruit, butter and/or a dash of maple syrup. Reserve any extra for another busy weekday morning.
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Plantain Pancakes. Gluten-Free, Grain-free, Paleo

Plantain Pancakes. Gluten-Free, Grain-free, Paleo

I love making almond flour pancakes, but they are a bit tricky to flip sometimes, and they turn dark brown pretty quickly. The batter for these plantain pancakes holds together nicely, browns perfectly, and is a wonderful substitute for anyone¬†who¬†has a nut allergy. You can […]

Paleo Deviled Eggs. Soy-free, dairy-free, sugar-free.

The perfect morsel of cool, creamy and piquant.¬†Deviled eggs are naturally paleo. Well they should be, anyway. Unless your mayonnaise is made with soybean oil. These paleo deviled eggs are made with avocado oil mayonnaise (although your own homemade version will work just as well). […]

Mild Sriracha Sauce? Bell Pepper-Garlic Sauce. low FODMAPs, Kid-Friendly.

I love spicy food and I love garlic. But when I went on the low FODMAPs diet, I had to alter the way I eat garlic, and sadly had to take the popular chili-garlic sauce, known to many by its brand name, Sriracha, off the table. And if I want to make a meal that works for both the adults and the kids in my family (which I do, because I don’t want to make more the one meal each evening!), then I had to come up with a chili-garlic sauce that is also mild, since the kids’ palates aren’t ready for heat yet. Adults can always sprinkle some hot pepper flakes on top, if they are missing the heat aspect of the sauce. Use this “mild Sriracha” sauce for the almond butter sauce that goes with your paleo Satay skewers¬†or wherever you think you need an extra boost of flavor.

While this is a very easy recipe, the roasting of the pepper and the infusing of the garlic does take a little time, so plan in advance! For a time saving tip in the future, I actually roast a ton of peppers at the end of their growing season, then slice and freeze until needed.

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Mild Sriracha Sauce? Bell Pepper-Garlic Sauce. low FODMAPs, Kid-Friendly.
Prep Time 20 minutes
Cook Time 15 minutes
Servings
Ingredients
Prep Time 20 minutes
Cook Time 15 minutes
Servings
Ingredients
Instructions
  1. Preheat oven to 425 degrees Fahrenheit.
  2. Rinse the pepper then place in small pie or cake tin in the oven. Turn every 10 to 15 minutes until sufficiently blistered on each side. Remove from the oven and let cool.
  3. Meanwhile, add the olive oil and garlic to a small saucepan and gently warm over medium heat, stirring frequently. Cook until the garlic is sticky and straw colored, about five minutes. Remove from heat. Strain and discard the garlic, if you need to avoid low FODMAPs.
  4. When the pepper is cool enough to handle, peel off the outer skin and discard. Cut the pepper into strips, discard the seeds, but retain the juices. Place the pepper, juices and garlic-infused oil in a small food processor or herb grinder. Add the salt, maple syrup and vinegar. Process until smooth. Store in an airtight container in the fridge and use wherever recipes call for Sriracha.
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Gluten-Free Play Dough Recipe

This is easy and fun recipe will¬†make sure your little one doesn’t accidentally ingest gluten when playing with original play dough. Story My daughter had the most wonderful pre-school teacher. She was so understanding and accommodating when it came to food allergies. And instead of […]