Top 5 Gadgets for your Kitchen

Sundays are my big prep days for the week. I take out my favorite appliances and gadgets to prepare sauces, salad dressings and anything else that I want to eat for the week. I make an extra effort to prepare a big meal for dinner so that we can plan to have leftovers for lunches. After dinner, I prep my lunches for the week and try to make sure they are all food sensitivity friendly!
 
There is nothing worse than being at work and not feeling well, rushing to the bathroom, or just wanting to curl up in bed and be a hermit. Anybody else feel me on that one?
 
Last Sunday I was thinking about all the appliances and gadgets that I use and thought I would share them with you guys!
 
So here are my favs (in no particular order):

1. Kitchen Aid Stand Mixer

I got this mixer from my parents a couple years ago. It’s beautiful, lime green, and I use it almost every week. Most stand mixers (especially Kitchen Aid) will come with many mixing attachments.
 
The paddle attachment is for making standard cookie, brownie and cake mixes. I don’t make these foods too often but I do appreciate some good desserts like everyone else.
 
The hook attachment is to knead breads and pizza dough. I make these at least once a month! We don’t buy sandwich bread anymore because of all the ingredients and we don’t order pizzas because I can’t eat tomatoes, garlic or cheese so it’s best to make our own!
 
The whisk attachment is for whipping. Last year I made homemade marshmallows for 4th of July because my Dad was not able to eat regular marshmallows due to his food sensitivities. This was a fun but messy project! Maybe I will post a recipe in the future!
 
Recipes that I make using my kitchen aid stand mixer: Crusty Dutch Oven Bread
 

2. Silicon Mat

Have you ever used a silicon mat? This was another amazing gift! When I opened it on Christmas, I was expecting to see (link silicon baking mat). I wanted to put it in the oven to bake on instead of wax paper or foil. Instead I got this mat (link to my mat) and it is so much better!
 
There are ruler guides on the edges, little tips about conversions, etc.
 
I use this mat to roll out bread dough, make cookies on Christmas, and shape my pizza dough into whatever sizes that I need – personal pizzas or big pizzas! And so many other things. Definitely a keeper in my book 😊.
 
Recipes that I make using my silicon mat: Homemade Thick Crust Pizza
 

3. Immersion Blender

Last year was a big year for kitchen appliances. This immersion blender was on my list for a while! I love making soups and sauces this blender saves you from having to transport items into a blender in batches. Saves on time and clean up! Win-Win! They are not that costly either, I believe this one was only about $____
 
Recipes that I make using my immersion blender: 6-Ingredient Zucchini Pizza Bites, 5-Ingredient Cauliflower Soup
 

4. Food Processor/Blender combo

A couple years ago I bought this food processor/blender combo and it has been great! My old food processor was very small and it was hard to make a lot of things in it. My new one isn’t huge but it is big enough to make hummus, no bake bars, sauces, and other recipes!
 
Everyone knows what to do with a blender – SMOOTHIES! Smoothies are great, especially on hot days. I have also made banana ice cream and other fruit purees, but the food processor is great for these too!
 
Recipes that I make using a food processor/blender: Vegan Protein Bars – Cherry and Apricot,  
 

5. Crockpot

The crockpot is our saving grace during the work week. Making bulk meals is key so that I have leftovers to take to work throughout the week. With food sensitivities and a sensitive stomach, it is almost impossible to go out to eat or buy food from the work cafeteria. Not knowing how the food is prepared or the ingredients in them makes its hard to know how you will tolerate the meal. Usually this means that you have to spend extra time in the kitchen every day preparing food for the next day. I like to make my protein in the crockpot – pulled chicken, pork or beef and even “rotisserie” chicken. My grains and vegetables are easy to prepare but the protein is what I find takes the longest! And I am all about making things easier!
 
Recipes that I make using my crockpot: Crock-pot Whole Chicken, Crockpot Quinoa Enchilada
Save the PDF of our Top 5 Kitchen Gadgets for a Food Sensitivity Friendly Kitchen!

Products we use:


What’s your favorite kitchen appliance?

Enjoy!

 

Roasted Almond Chocolate Ice Cream

Roasted Almond Chocolate Ice Cream

Roasted Almond Chocolate Ice CreamHappy Ice Cream Day!

I realize my last recipe post was about fudgesicles but I can’t miss an opportunity to share my Roasted Almond Chocolate Ice Cream recipe 😊 .

Brandon and I have an ongoing joke that we make the best ice cream. Okay, so we aren’t actually joking when we say this. We really do make the best ice cream.

 

Homemade ice cream trumps store bought ice cream any day.

Not that ice cream is something we should be eating all the time but the more affordable brands are full of unnecessary ingredients.

Blue Bunny label

Exhibit A. Blue Bunny Chocolate Ice Cream Label

 

There is definitely a good reason to look at ingredient labels and spend a little more money for a higher quality product.

Haagen Dazs labelExhibit B. Haagen Dazs Chocolate Ice Cream Label

 

Did you know that carrageenan is a thickener derived from seaweed? Sounds harmless, right? Well, some animal studies have linked exposure to carrageenan to stomach ulcers and GI cancer. Other peer reviewed studies show that it causes inflammation, which is the root cause of many serious diseases including Alzheimer’s, Parkinson’s disease, cancer and inflammatory bowel disease.

 

So, if you want to drop $5 on a pint of ice cream feel free to do so, otherwise make your own and save a bundle 😊

 

Roasted Almond Chocolate Ice Cream
 
Author:
Recipe type: Dessert
Ingredients
  • 2 C milk
  • 2 C heavy cream
  • ¾ C cane sugar
  • 2 tsp vanilla extract
  • ½ C cocoa powder
  • ½ C roasted almonds, chopped
Instructions
  1. Make sure ice cream bowl is in the freezer at least 24 hours before making ice cream.
  2. Pour milk, cream, sugar, vanilla and cocoa powder in a bowl and whisk until well combined.
  3. Set up ice cream maker and pull ice cream bowl out of the freezer. Pour ice cream mixture into bowl and turn oil.
  4. Let the machine run for about 15 minutes until soft serve consistency.
  5. Add chopped almonds and run for another 2-3 minutes.
  6. Transfer ice cream to a storage container and freeze until solid. Enjoy!
Notes
Nutrition information is not provided due alterations that can be made to accommodate food sensitivities.

 

Alternatives:
Sugar – cane sugar, beet sugar, blonde coconut sugar, brown coconut sugar would be great with chocolate ice cream!
Milk/Cream – full fat coconut milk
Cocoa – carob powder – or leave it out for vanilla ice cream!

 


Products we use:

Here is a great dairy-free recipe to make with this product: Honeydew sorbet


What’s your favorite ice cream flavor?

Enjoy!

Homemade fudgesicles

Dairy Free Fudgesicles – customize your own!

Homemade fudgesicles

Now that its summer we all want ice cream, right?

I always thought I hated chocolate ice cream but one thing I love is fudgesicles in the summer time! Who am I kidding, how could I hate chocolate ice cream?

Brandon and I keep hearing the ice cream truck pass by our house but I swear it makes sure that we are not outside because we are usually outside most days of the week and he never drives by when we want him too!

This weekend I got creative and tailored a standard fudgesicle recipe to my food sensitivity results and then I got to thinking. How can I make this even more customize-able!? I want everyone to be able to eat fudgesicles if their heart desires.

what your heart desires

And fudgesicles make me happy.

 

But I guess, I do like other desserts too – like this sorbet 🙂

Dairy Free Fudgesicles
 
These fudgesicles are super chocolaty and perfect for a hot summer day!
Author:
Recipe type: Dessert
Ingredients
  • ½ C cocoa powder or carob powder
  • ¾ C allowed granulated sweetener
  • 2 Tbsp allowed liquid sweetener
  • 1 tsp flavor extract
  • 2 C allowed milk
Instructions
  1. In a pot, whisk together the granulated sugar and cocoa or carob powder.
  2. Add the liquid sweetener and flavor of your choice.
  3. Turn the stove on medium heat and pour in your milk.
  4. Whisk until chocolate and sugar are dissolved. The mixture does not have to boil but the heat helps it dissolve better.
  5. Pour into popsicle molds.
  6. Place in freezer until solid.
  7. Enjoy!
Notes
Nutrition information is not provided due alterations that can be made to accommodate food sensitivities.

 

Alternatives:
Milk: whole fat coconut milk or 2% or whole cow’s milk – you need some fat!
Granulated sweetener: cane sugar, blonde coconut sugar, beet sugar
Liquid sweetener: corn syrup, brown rice syrup, honey, maple syrup, cassava syrup, coconut nectar, homemade simple syrup – I use this recipe to make my simple syrup
Chocolate: you can also use carob powder for a caffeine free version!
Flavor Extract: vanilla, almond, mint would all be great flavors – I would use ½ tsp if you use mint because it is strong.


Products:


Enjoy!

fudgesicle

Oatmeal Breakfast Cookies

Oatmeal Breakfast Cookies

Oatmeal Breakfast CookiesI’ve always struggled with finding a quick and easy breakfast that fits with my food sensitivities. Then I came across these cookies, made some modifications to meet my food sensitivities and BAM – my oatmeal breakfast cookies were born 😊.

I started making these cookies a couple of years ago and got my whole family hooked – I even gave them out as Christmas presents! Oh the life of a poor post grad… Those were the days when it was acceptable to give cookies for family Christmas presents.

These past couple of weeks on the new job have been great…and busy! I love my cancer patients and survivors about a healthy diet but I am so glad to keep my private practice and continue my work with food sensitivity clients.

With my busy schedule of work during the day and food sensitivity clients in the evenings and weekends I am always looking for quick, healthy meals. I had forgotten about these cookies until recently and I’m excited to bring them back and share with all of you.


Oatmeal Breakfast Cookies
 
These cookies are great frozen!
Author:
Recipe type: Breakfast
Ingredients
  • 1.5 C whole rolled oats
  • 1 C unsulfured, unsweetened coconut flakes
  • 1 Tbsp chia seeds (optional)
  • ½ tsp salt
  • ½ tsp cinnamon (optional)
  • ¾ C coarsely chopped allowed nuts OR ½ C nuts + ¼ C LEAP friendly chocolate chips
  • ½ C allowed dried fruit
  • 1 C unsweetened applesauce OR 3 ripe mashed bananas
  • ¼ C coconut oil or other mild allowed oil
  • 1 Tbsp allowed liquid sweetener
  • 1 tsp pure vanilla extract
Instructions
  1. Preheat oven to 350 degrees.
  2. Place parchment paper on large cookie sheet.
  3. Combine all the dry ingredients in a large bowl then add all the wet ingredients. Mix well until combined.
  4. Form cookies – about 2 tablespoons each – onto the cookie sheet.
  5. You can place them all on one pan because they do not spread so keep them close together.
  6. Bake about 25 minutes until golden brown then cool completely on the pan.
Notes
Nutrition information is not provided due alterations that can be made to accommodate food sensitivities.

 

Alternatives:
The chia seeds and cinnamon are optional. Leave them out if you have not added this into your diet or do not know if it is a potential trigger food.

Allowed nuts – chopped pecans, chopped walnuts, or sliced almonds might be good options
Allowed dried fruit – banana chips, chopped unsulfured apricot, dried cranberries, dried blueberries
Allowed liquid sweetener – maple syrup, honey, brown rice syrup, corn syrup, tapioca syrup


Products:


What do you eat for breakfast?

Enjoy!

Grain-free, Egg-free Chocolate Chip Cookies

Grain-free, Egg-free Chocolate Chip Cookies

Grain-free, Egg-free Chocolate Chip CookiesWe have finally arrived in sunny Arizona! Here is a picture that I took on our drive. Wegrain-free, egg-free choc chip cookies took a wrong turn and ended up on 50+ miles of switchback road through the mountains. It was getting dark so this was not a fun part! We made a short stop to let our cars cool down and this was the view that we had :).

Isn’t it pretty!

Yesterday I put my kitchen gadgets away and got organized so naturally the first thing I did this morning was bake chocolate chip cookies (isn’t that what anyone else would do?).
 
This drive was not easy – 27 hours total! We split it up over 3 days but sitting for so long really tested my patience… and my hip flexors. I brought a couple healthy snacks like pistachios, dried apricots and corn nuts.
Side note: Yes, I know corn nuts are not healthy. 

http://www.feelgoodrd.com/wp-content/uploads/2017/04/Safe-Snacks-for-road-trip.png


Meals were difficult because on road trips you’re expected to eat fast food, right? I brought food with me but that only lasted so long. I tried to pick the best foods for me which consisted of hamburgers, French fries and unsweetened ice tea. Based on my food sensitivities, that was the best option. I know that I can handle bread, beef and potatoes. The frying oil was questionable but all went well!
 
Some may ask why didn’t I get a salad? And the answer is that I have a lot of foods that cause my IBS to flare up, several of them are the proverbial “healthy” foods. There are so many ingredients in a salad, not to mention the dressing. At a minimum there is lettuce, tomato, cucumber, carrots. Then you add salad dressing, which is an oil, vinegar, and a boat load of spices – which typically includes garlic. In this short list, I am sensitive to tomato, carrots and garlic. These are some of my biggest triggers so I went the safe route and ate a hamburger and French fries.
 
Now back to cookies!
Our pantry is sparse right now but I managed to alter a recipe from The Food Fanatic to meet my food sensitivities as well as my clients.

Grain-free, Egg-free Chocolate Chip Cookies
 
Author:
Recipe type: Dessert
Ingredients
  • ¼ C coconut oil (solid)
  • ¼ C allowed liquid sweetener
  • ½ tsp pure vanilla extract
  • ¼ tsp salt
  • ¼ tsp baking soda
  • 5 Tbsp coconut flour
  • ¼ C almond flour
  • ¼ allowed chocolate chips
Instructions
  1. Preheat oven to 350F. Line baking sheet with parchment paper.
  2. Mix together solid coconut oil, allowed liquid sweetener, vanilla and salt.
  3. Add baking soda, coconut flour, almond flour and mix until combined. Stir in chocolate chip cookies.
  4. Let cookie dough sit for 5-10 minutes so that coconut flour can absorb the moisture.
  5. Place cookie dough on prepared baking sheet in 1.5-2 tsp portions. Using your finger, spread out the cookie dough (they don’t spread like traditional cookies)
  6. Bake for 8-10 minutes or until golden brown. Let sit on baking sheet for about 5 minutes before moving to cooling rack. These cookies will be soft right out but as they cool they become chewy and delicious.
Notes
Nutrition information is not provided due alterations that can be made to accommodate food sensitivities.

 

Alternatives:
Allowed liquid sweetener – honey, maple syrup, rice bran syrup, tapioca syrup, corn syrup
Almond flour – try cassava flour or make your own sunflower seed flour


Products:


What is your favorite sensitivity-friendly cookie recipe?

Enjoy!

Soaking and Dehydrating nuts and seeds

Benefits of Soaking and Dehydrated Nuts and Seeds

Soaking and Dehydrating nuts and seedsMost of us eat nuts and seeds on a daily basis – whether it is in the form of nut/seed butter, nut milk, or just plain old nuts and seeds. This tiny little nutrient packed superfood has found its way into many diets, however, to truly gain all of the benefits they require an extra step prior to your enjoyment!

Why not eat raw nuts and seeds?
Raw nuts (and seeds) contain phytic acid – the storage form of phosphorus in plant tissues. So why is this a problem? Phytates binds to minerals in your GI tract which can cause irritation and contribute to potential nutrient deficiencies. Of course you could take phytase in the form of a supplement – like Pure Encapsulations Digestive Enzyme Ultra – every time that you eat nuts and seeds but I think there is a simpler (and cheaper) answer! Before we get to that there is one more big reason to soak and dehydrate your nuts and seeds. Raw nuts also contain enzyme inhibitors, which prevent the nut or seed from sprouting prematurely in nature. This is great for the nuts in nature but when they have been gathered for consumption something has to change. Eating too many raw nuts that still contain enzyme inhibitors can contribute to the binding of minerals and again lead to digestive strain.

How does soaking and dehydrating help?
Soaking raw nuts and seeds in salt water and then dehydrating at a low temperature (around 105-115F) tricks the phytates and enzyme inhibitors into a neutral state. The combination of minerals and low heat helps break down irritating compounds, while preserving beneficial fats and proteins. This process increases the bioavailability of important nutrients (notably the treasured B vitamins) and activates helpful digestive enzymes that increase nutrient absorption. If you do not want to complete this process yourself it is possible to purchase, however, the cost can be significant in comparison to purchasing raw nuts and soaking/dehydrating them yourself.

If you look to purchase these nuts, they are different from sprouted nuts as sprouting is a much lengthier process.

If you’re not sure if you need to soak/dehydrate your nuts, here are a few questions that might be able to help direct you:

  • Do you ever experience low belly pain after eating nuts, seeds or foods that contain them?
  • Do you ever notice pieces of nuts in your stool the day after eating them?
  • Do you eat a significant amount of phytate containing foods- such as grains, beans, nuts and seeds?
  • Do you struggle to consume enough minerals and B-vitamins in your diet?
  • Do you eat a lot of phytate-containing foods and your micronutrient test came back showing a deficiency in B-vitamins and minerals?

If you answered yes to any of the above questions, you will likely benefit from soaking and drying nuts prior to snacking on them.

Below is a great graphic that indicates the time that nuts/seeds should be soaked – and if you feel like going the extra mile you can try sprouting!
To prepare your nuts/seeds for soaking, first measure out 4 cups of raw nuts into a bowl. Cover with filtered water and mix in 1 TBSP of sea salt. After soaking, place nuts/seeds in your dehydrator at 105-115F for 12-24 hours. Throughout this process I find myself snacking! Turn off the dehydrator when your nuts/seeds have achieved a crunchy texture and no longer seem water-logged 🙂

Keeping the temperature under 118F maintains its “raw” status and does not comprising any of the nutrients. If you do not have a dehydrator you can dehydrate nuts in your oven at its lowest temperature – preferably at least close to 150F. Continue to watch your nuts as time will vary based on method of dehydrating.

soaking-and-sprouting-nuts-and-seeds


Products:


Let us know which nuts/seeds you dehydrate!

Enjoy!

Tzatziki Dip

Greek Tzatziki Dip

Tzatziki DipToday I spent the day shopping and cooking. It was a wonderful day but now my feet hurt! I started the day making my enchilada sauce and mac and cheese (for Brandon) and then I had to go searching for our Halloween costumes. We’re going to a Halloween party on Friday night and yes, we have waited until now to decide on our costumes. We decided to be robbers… easy right? no! I would have never thought it would be so hard to find a long sleeve black and white striped shirt for a man.

Anyway, I have been doing a lot of reading/listening to webinars and research about the role of fat in our diet and how the current nutrition guidelines are essentially killing us. Ever since the 90’s when we went through the low-fat craze the rate of obesity has been increasing exponentially. Why? Because when the food industry removes fat from their foods it tastes like cardboard – so they add sugar in its place! Snackwells cookies anyone?

So here is a novel thought. We should be eliminating refined carbohydrates from our diet (i.e. sugar, white bread, etc) and adding more fat! I’m not talking about fat from fast food items, or processed goods but instead eating more avocados, eggs, nuts and healthy oils like olive oil and coconut oil.

As I listen and read all of this research I have been tweaking my diet to include more nuts and not being afraid to eat more avocado. I think it is safe to say that I am consuming considerably more calories but I have already lost 2 pounds! I’m not starving myself or logging my calories but instead being conscious of my carbohydrate intake and choosing full fat options when I have them – like full fat cheeses and milks. I am trying to keep my carbohydrate intake to 60-100g per day but this is plenty if you are not eating bread, pasta, and other heavy carb meals.

A calorie is not a calorie! Food is information for your body and everything is interpreted differently.

Greek Tzatziki Dip
 
Author:
Ingredients
  • 2 C full fat plain greek yogurt
  • 1 lemon, juice only
  • 2 cloves garlic, minced
  • 1 Tbsp allowed mild oil
  • ½ tsp salt
  • ¼ tsp pepper
  • 1 cucumber, deseeded and finely diced
Instructions
  1. Combine all ingredients in a bowl and mix to combine.
  2. Refrigerate until ready to serve.
Notes
Nutrition information is not provided due alterations that can be made to accommodate food sensitivities.

 

Alternatives:
Most of the ingredients in this recipe are needed for a traditional tzatziki. If you are sensitive to garlic, this could be omitted but understand the flavor will be different than traditional. The pepper can also be omitted without much change to the recipe.
Oil substitute – use any mild oil here – liquid coconut oil, olive oil, nut oils, etc.

 

What’s your favorite Greek food?

Enjoy!

Paleo Chicken Pot Pie

Chicken Pot Pie

Paleo Chicken Pot PieThis morning I woke up and it was very overcast and cold outside. I made tea and sat at my kitchen table to study Chemisty – just like I do every weekend. This week I have been testing out a hydrolyzed beef protein powder from Designs for Health called PurePaleo meal – its a true paleo protein source. They offer whey protein, pea protein and their newest product is a hydrolyzed beef protein! I had to try it because most other most protein powders I can’t tolerate. I am lactose intolerant so whey protein is no good. I am sensitive to green peas, so I try to stay away from pea protein. I guess a soy isolate would work but beef protein was intriguing!

This product contains beef from animals raised in Sweden without hormones or antibiotics, and is free of any GMO grains, grasses, and/or ensilage. Besides the normal benefits of protein power this powder also has added collagen to help support muscles, cartilage and ligaments.

DISCLAIMER: I do not promote Paleo as a superior diet, however, I do believe that a low carbohydrate, clean diet can help kick start the weight loss process and help eliminate water weight up front to see quicker results and help motivate you to continue.

Anyway – I digress – I wanted to tell you about my Chicken Pot Pie. While trying this PurePaleo protein and I am trying to maintain a paleo diet but felt that the cold weather required some comfort food and thus paleo, gluten-free, dairy-free chicken pot pie was born.

About coconut oil
When shopping for coconut oil pay attention to the label. There is a definite difference between virgin coconut oil and refined coconut oil.
       Virgin Coconut Oil – made from fresh coconut meat which contributes a very pure coconut flavor. It has a lower smoke point and is best for baking when you want the coconut flavor.
      Refined Coconut Oil – made from dried coconut meat and is great for sauteing, stir-frying and baking. It has a higher smoke point and a neutral flavor.

 

Use the leftover chicken from our crockpot chicken recipe to make chicken pot pie later in the week!

Chicken Pot Pie
 
Author:
Ingredients
For the Crust:
  • ¾ C blanched almond flour
  • ¼ C tapioca flour or 2 tbsp corn starch
  • ½ tsp salt
  • ¼ tsp homemade baking powder (2:1 ratio cream of tartar to baking soda)
  • ¼ C refined coconut oil, cold butter or organic palm shortening
  • 2 tbsp cold water
For the Filling:
  • ½ lb leftover chicken, cut or tear into bite size pieces
  • 1 cup allowed vegetables, bite size
  • 2 tbsp refined coconut oil, butter
  • ⅓ C chopped onion
  • 2 tbsp tapioca flour or 1 tbsp corn starch
  • ¼ tsp salt
  • pinch black pepper
  • pinch paprika
  • ¾ C chicken broth (Swanson chicken stock is a great clean broth!)
  • ¼ C allowed milk (I used homemade coconut milk)
Instructions
For the Filling:
  1. Preheat the oven to 375 degrees.
  2. In a saucepan, cook onions in coconut oil/butter until tender.
  3. Stir in tapioca flour/corn starch, salt, pepper and paprika.
  4. Slowly stir in chicken broth and allowed milk. Simmer over medium-low heat until thickened like gravy.
  5. Remove from heat and set aside.
  6. Place chicken pieces and chosen vegetables in a bowl. Stir in gravy mixture.
  7. Pour mixture in 9x6 pan (8x8 or small casserole pan should also work).
  8. Take out crust if completely chilled - if not ready, throw it in the freezer for a couple minutes! Cold dough will make it easier to work with (less sticky).
  9. Pat handfuls of dough into palm-sized discs and piece together over filling. If you have extra dough, fill in the cracks.
  10. Place on a baking sheet in case it bubbles over and bake in oven for 35-40 minutes until crust is golden brown. I placed mine under a broiler for a couple minutes to get a nice golden brown color.
Notes
Easily double this recipe for a 9x13 pan.

If you have a deeper pan add additional chicken and vegetables. This will decrease calories per serving, increase protein per serving and fill you up more!


**Nutrition information is not provided due alterations that can be made to accommodate food sensitivities.

 

Alternatives:
This recipe has so many possibilities for customization!
Thickening Agent: as listed in the recipe, corn starch and tapioca flour can both be used to thicken sauces. If you are not looking for a paleo or gluten-free recipe wheat flour can also be used!
Baking Powder: Store bought baking powder often contains corn starch. If sensitive to corn it is best to make your own in a 2:1 ratio (listed above) and keep this to use in place of store bought. Note: cream of tartar is a byproduct of wine making so only use it if you are not sensitive to grape.
Protein: any other leftover protein would work here! Beef (I would use a beef broth to make filling gravy), pork, turkey.
Vegetables: green beans, corn, broccoli, potatoes, carrots, cauliflower, green peas. I used canned green beans and frozen corn because I had it on hand. This is your opportunity to make it your own! If using fresh vegetables, pre-cook them before adding to filling. Omit onions if you do not tolerate them.
Milk: any milk would work here!

There are so many possibilities that I’m sure I am missing some! Let me know if you try something different!


Products:


Let us know what you tried in your pot pie!

Enjoy!

Maple Almond Fudge

Maple Almond Fudge

Maple Almond FudgeWell as much as I tried I couldn’t hold on to fall very long. Leaves are covering the street and its been nasty cold lately (like 60’s and rainy cold)! Being in Chicago it will only get worse but I was enjoying the nice summer we had. Come Fall I always think of hot beverages (I mostly drink hot water… I know, weird.) I do have a weakness for fudge – the nerd in me wants to call it my kryptonite – but maybe that’s because I just finished binge watching Supergirl on Netflix.

Anyhow, I came across a fudge recipe the other day and just had to make it! This fudge recipe called for coconut oil, cashew butter and honey which sounded amazing but because of my sensitivity to fructose that was not going to happen. Honey is 100% fructose! So, I modified it! I love having an understanding of food and being comfortable changing ingredients because it opens up the world of food! You can make pretty much anything you want 🙂

Well, through my modifications I came up with Maple Almond Fudge – yumm!

Maple Almond Fudge
 
Author:
Ingredients
  • ¼ cup coconut oil
  • 3 tbsp pure maple syrup
  • ½ cup almond butter
Instructions
  1. Melt coconut oil on low heat in a small pot.
  2. Add maple syrup and almond butter.
  3. Stir until smooth and all incorporated.
  4. Pour into small pan or individual cups and place in refrigerator to solidify.
Notes
Nutrition information is not provided due alterations that can be made to accommodate food sensitivities.

 

Alternatives:
Nut butter – any allowed nut butter can be used!
Sweetener – maple syrup, honey, or brown rice syrup can be used to sweeten these babies 🙂

**Coconut oil is an important ingredient – this is what keeps the fudge solid. You can use coconut butter in its place if you have it on hand!


Products:


Did you make any variations? We would love to know what you tried!

Enjoy!

Chicken Fried Rice

Chicken Fried Rice

Chicken Fried RiceThe idea of Chinese food always sounds good. I always think that I love Chinese food until we order it from the typical Chinese carryout restaurant and I realize that I’m not sure what I loved about it… its heavy, salty, MSG-filled, and covered in random mystery sauces. Oh and it makes my IBS flare up!

Soo…Epiphany!

Make your own! I love homemade Chinese food because it is light, filled with veggies, flavorful and totally customizable! Totally opposite of the restaurant version.

My favorite Chinese food is chicken fried rice. For this recipe I used the leftover Chinese restaurant white rice that no one eats because they always buy fried rice… If you are smart enough not to order Chinese food from a restaurant then you can make your own white rice or brown rice and use it in this recipe.

If you eat chicken and rice regularly and keep it around the house you can put this dinner together in a matter of minutes.

Chicken Fried Rice
 
Author:
Cuisine: Chinese
Serves: 4
Ingredients
  • 3C white (or brown) rice
  • 2 tsp sesame oil, divided
  • ¼ C soy sauce
  • ¼ C frozen peas
  • ¼ C frozen corn
  • 1 large carrot, small dice
  • 2 eggs
  • 1 chicken breast, cooked and diced
Instructions
  1. Heat 1 tsp sesame oil in a large pan. When hot, add frozen peas, corn and diced carrots and cook for a few minutes, until soft.
  2. Add cooked rice to the pan and mix with vegetables.
  3. Add diced chicken to the pan and heat ingredients together.
  4. Push the contents of the pan to one side. Pour remaining sesame oil (1 tsp) on empty side of the pan. Scramble eggs and add to pan. Mix eggs while cooking to scramble.
  5. Incorporate scrambled eggs in with the rice mixture until evenly combined.
  6. Pour soy sauce over contents of pan and mix again until evenly combined.
Notes
Nutrition information is not provided due alterations that can be made to accommodate food sensitivities.

 

Alternatives:
Chicken Fried RiceProtein – Use thin slices of beef or small shrimp in place of chicken

Vegetables – Any vegetables are fair game here! Broccoli bits, chopped onions, zucchini, etc. This is one way you can truly customize your meal!

Soy Sauce – this is an important part of the dish but there are alternatives that you can buy. There are many brands of soy sauce. Kikkoman in particular has gluten-free soy sauce and tamari that has limited ingredients. Bragg Liquid Aminos is an alternative to soy sauce and tamari that is not fermented (better alternative for those that are tyramine sensitive). Bragg Coconut Aminos is another alternative that is soy free and not fermented.

 


Products:


Do you make fried rice at home? What ingredients do you use?

Enjoy!