Recipes

Creamy Chicken, Mushroom, and Carrot Dinner

Dairy-Free, Egg-Free, GAPS-Friendly, Gluten-Free, Grain-Free, Paleo, 

SCD-Friendly, Soy-Free, Sugar-Free 

Remember the Cream of Chicken/Mushroom cans that would be poured over chicken, baked, and used as a gravy? Today I was reminiscing on the yummy creamy chicken dinners that my Mom used to make, and I was in a pretty creative mood.  I've also been going through a serious mushroom craving binge, so this is my take on a Cream of Mushroom and Chicken dinner that is Gut-Friendly.  It tastes nothing like my Mom's chicken gravy dinners, however it is absolutely delicious!  I truly savored each bite!  

If you are following a FODMAP diet and have problems with onions, garlic, or mushrooms, you can leave them out and substitute leeks for onions, or add 1 1/2 Cup vegetable broth that works for you.  I haven't been able to handle most of the starch thickeners, so I ended up adding 1/4 C almond flour afterwards to thicken it.  If you want to have a thicker sauce, then you can add 1/4 C Arrowroot or Potato starch, Coconut Flour, 1-2 tsp Xanthum Gum, Gelatin, or some other preferred starch/thickener.

 Ingredients

3 Carrots

1 Onion

1-3 Clove(s) Garlic (depending on taste preference)

1 Can Coconut Milk (or 2 Cups Nut/Seed Milk)

1/2 C Water

1 tsp Apple Cider Vinegar

1 tsp Salt

1/2 tsp Pepper

3 Leaves Fresh Basil (or 1tsp dried Basil)

1/2 pkg Mushrooms (optional), chopped

3-4 Chicken Breasts

Thickener of choice (see notes above)

Directions

Dice together: (or use the food processor)

Carrots, Onion, and Garlic. Saute these in

a pan with 1TBS coconut oil and the Chopped

Mushrooms for 5-7min (or until soft).

In a separate Bowl, combine: Coconut Milk,

Water, Apple Cider Vinegar, Salt, and Pepper.

Mix well.  Then add the saute Carrot

mixture to the bowl and mix evenly into the sauce.

Place the Chicken Breast in a pan (8x8 works well)

and pour the sauce over the chicken.  Cook at 350

degrees Fahrenheit for 45min-1hr (or until chicken

cooks to 180 degrees). Enjoy with Steamed Veggies or a Green Salad!

*Note: If you or your kids don't like chunks of food, instead of using the food processor, you can blend the carrots, onions, garlic, and sauce for a more creamy option.

Pumpkin Meatloaf Muffins

Gluten-free, Grain-free, Dairy-free, Soy-free, Egg-free, Tomato-free, 

Sugar-free, GAPS-Friendly, SCD-Friendly, Paleo

I've always loved my Mom's meatloaf and have missed the hearty flavors. My tummy is much happier without the eggs and tomatoes stressing my gut, but my mind really missed the meatloaf.  In trying to get them to hold together without eggs took quite a few experiments.  However, I finally found something that worked.  I hope you enjoy them as much as I do!  

Ingredients

1 lbs grass-fed beef
3 TBS Chia (soaked)

1/2 C Pumpkin puree

1/4-1/2 C Almond (or other nut) flour

1/8 C Coconut Flour

1/2 Med. onion (diced)

1 Clove Garlic (diced)

3 Carrots (Diced)

2 tsp Oregano

1/2 tsp Thyme

1/2 tsp Salt

1/2 tsp Black Pepper

Directions

Saute the onion, garlic, and carrots in some coconut oil in a pan for 5min to soften them up and set aside. In a small bowl, mix all the dry ingredients together.  In a mixing bowl, add all the wet ingredients and mix well.  Add in the sauted mixture and the dry ingredients and mix well.  Form the meatloaf mixture into a ball (a little bigger than a golf ball) and place in the muffin tins.  Bake in the oven at 350 degrees for 30-35 min.  Enjoy with cauliflower potatoes, and a side of veggies.    

Fresh Made CocoAlmond Milk

Gluten-free, Grain-free, Dairy-free, Soy-free, Egg-free, Sugar-free, 

Vegan, GAPS-Friendly, SCD-Friendly, Paleo, Raw

I've really loved the convenience and availability of the coconut/almond milk, however I don't love the carcinogenic additives and preservatives.  So I decided it was time to make my own blend.  I used to make fresh almond milk consistently, but got out of the habit since my local stores started carrying the alternative milk.  I'm getting back in the habit of making my own.  This way, I know what goes into it and I can keep it really clean.  And, I can make it as creamy and thick, or watered down as I like.  

Ingredients:

1 1/2 C Unpasterized raw almonds or other preferred nut or seed (soak in clean water for 6 hrs first if possible, then rinse again with fresh clean water)

4-5 C Water

1 Can Coconut Milk (or 1 whole young coconut) 

Instructions:

Put the nuts and water in a blender and blend well.  Let sit for 5 min. and blend for another 5 seconds.  Strain the milk through a nut bag or fine mesh strainer.  (Cheesecloth works great for this.)  Rinse out the blender and add the filtered nut milk back in the blender, along with the coconut milk.  Blend well.  Add as much water as you like for the desired consistency and taste.  This recipe is for a fairly creamy batch.  If you don't like it so creamy, use 1/2 can coconut milk and add more water.  

* You can use the leftover nut mixture to make your own nut cheese, or dry it on warm for 20 min in the oven (or dehydrate for several hours) and use as nut flour for other recipes.  

* I've also used 1-2tsp of the organic coconut cream that comes in a box if I don't have any whole coconuts or cans on hand*.  You can find in most grocery stores.*

Variations:

Try adding 1tsp cinnamon and vanilla for a sweet spicy milk.

Add 1 tsp vanilla and stevia drops or honey to taste for vanilla milk.

Add 2-3 TBS cacao powder with stevia and vanilla for Chocolate milk.

Add 1/8 C Soaked and rinsed goji berries for a superfood mix.

Try adding desired essential oils to the milk for different flavors and health benefits.  I personally love the black licorice flavor, so I add fennel.  I also love adding cinnamon (a tiny amount such as a toothpick dipped in to the oil and then in the milk goes a LONG ways!), peppermint, clove, or a variety of citrus oils depending on my mood.

Pumpkin Chocolate Chip Cookies

Gluten-free, Grain-free, Dairy-free, Soy-free, Egg-free, Sugar-free, 

Vegan, GAPS-Friendly, SCD-Friendly, Paleo

One thing that I've really missed in going off all grains and sugar to help my gut and pancreas heal is my Mom's chocolate chip pumpkin oatmeal cookies.  Her cookies were always low-sugar and healthy as far as we knew it, but they are off-limits to me now for a while.  So here is my adaptation to one of my most favorite treats.  (Because I have been used to no sugar lately, these may not be as sweet as you prefer.  You can add more sweetener to  your personal preference.)  I hope you enjoy them as much as I do!

Ingredients:

2 C Protein Powder (or Almond or Nut Flour)

1/2 C Coconut Flour

2 tsp Baking Powder

2 tsp Baking Soda

1/2 C Ground Chia (Dry-Unsoaked)

3 TBS Ground Flax seeds (Dry-Unsoaked)

2 tsp Pumpkin Pie Spice Blend (or use 1 tsp cinnamon, 1/4 tsp cloves, 1/4 tsp nutmeg, 1/4 tsp cardamom, 1/8 tsp star anise, 1/8 tsp fennel)

1 tsp+ to taste ground Stevia leaves (You can substitute honey or raw sugar if you can handle the sugars) 

1 tsp Vanilla Powder (or liquid)
1/4 C Raw Cacao Nibs (or Choc. chips of choice)

2 tsp Apple Cider Vinegar

1/3 C Coconut Oil

1 C Coconut Milk (or Almond Milk)

Directions:

Blend all the dry ingredients together (mixing in the cacao nibs last).  In a separate pan, melt the coconut oil.  Once melted, remove from heat and add all wet ingredients together.  Blend well.  Slowly add the wet ingredients to the dry, mixing well.  The dough should be moist, and hold together fairly well when pinched.  If it's not moist enough, add more coconut milk 1 TBS at a time until you get a good consistency.  Scoop out with a spoon (I used an ice-cream scooper) and roll into balls.  Flatten them with your hand or fork and place on a greased cookie sheet.  Bake at 350 degrees for 30-35 min (or until a toothpick comes out clean and the tops don't cave in when pressed).

Enjoy with fresh coconut cream on top of the cookie and some coconut or nut milk.  

Clean Raw Chocolate Heart Melters

Gluten-free, Grain-free, Dairy-free, Soy-free, Egg-free, Sugar-free, 

Vegan, GAPS-Friendly, SCD-Friendly, Paleo, Raw

Left image has coconut flakes.  Right image has walnuts added.

Ingredients:

1 C Coconut Oil (softened)

1 C Raw Cacoa Powder

1/8-1/4 C Raw Honey (or liquid Stevia to taste-Start with 10 drops and add drop by drop until you get desired taste)

1 tsp Vanilla powder (or non-alcoholic liquid)

Dash of Salt

Optional Add ins:  

1/4 C Coconut flakes/shreds

1/4 C Walnuts, pecans, or other favorite nut

Fresh Berries

Fresh coconut cream on top (after they've cooled and hardened)

Goji berries

Edible Flowers 

Pumpkin, Sunflower, or Sesame Seeds

Essential Oils: Cinnamon, Clove, Lavender, Wild Orange, Cilantro and Lime, etc

Chilies or cayenne pepper to desired heat

Raw Cocoa Nibs for an extra chocolate kick

Directions:

In a medium sized bowl, add the cacoa, vanilla powder, and salt together.  Then, add the honey and any desired add-ins.  Mix well.  If you are using stevia, start by mixing 10 drops in with the coconut oil.  Then add to the chocolate mixture, stirring by hand.  Mix well.  (You may need to add 1/8-1/4 C more coconut oil if you are strickly sugar-free.  Mix just enough oil to get the chocolate mixed well and moist.)  Scoop the mixture into your choice of molds (or scoop into a small 8 x 8" baking dish lined with parchment paper and score into 24 pieces with a knife before cooling.)  Place in the freezer for about 15 min.  Pop out of the mold (or cut into cubes if using a dish) and store in an air-tight container in the fridge.  When you're ready to enjoy, let them sit out for 5-10 min and they are melt-in-your-mouth perfect!  This recipe makes just over 24 chocolate hearts in less than 20 min!  

Cacao Nib Coconut Muffins

Gluten-free, Grain-free, Dairy-free, Soy-free, Egg-free, Sugar-free, Vegan, GAPS-Friendly, SCD-Friendly, Paleo

Ingredients
4 TBS Coconut Oil
3 TBS Ground Chia Seeds- Mix in with 3/4 C Warm Water
4 TBS Coconut Milk
1/2 tsp Powdered Stevia (or 5-10 drops based on taste preference)
1/2 tsp Sea Salt
1 tsp Vanilla
1/2 C Sifted Coconut Flour
1/2 tsp Baking Powder
1/2 tsp Baking Soda
1/8-1/4 C Cacao Nibs

Instructions

Preheat oven to 400 degrees.  
Mix up the ground chia and warm water with a fork and set aside.  
In another bowl, mix together all the dry ingredients.  
Separately, blend all wet ingredients together (adding the chia slurry last). Combine all ingredients together and mix well.
Scoop out mixture into 9 muffin baking cups and bake for 30-35 min.  A toothpick should come clean when done, however they are moist on the inside.  Cool on a cooling rack for 5-10 min and enjoy with coconut butter or coconut cream on top and a glass of coconut or nut milk.

Chocolate Ginger Bite Cookies

Gluten-free, Grain-free, Dairy-free, Soy-free, Egg-free, Sugar-free, Vegan, GAPS-Friendly, SCD-Friendly, Paleo

I have been CRAVING my Mom's Ginger Snaps that she used to make, and rather than feel sad for myself that I can't eat them because of the flour, sugar, and dairy, I decided that I CAN have them, I just have to figure out what works for me.  So here's my spin on my Mom's old delicious recipe (with a little addition of cacao powder just because).

Ingredients

1 C Ground Almond Meal (or another Nut Flour)

2 TBS Protein Powder

3 TBS Ground Chia - Mix with 3/4 C Warm Water

4 TBS Coconut Flour

1 tsp Baking Powder

1 tsp Baking Soda
1/2 tsp Ground Stevia Powder

2 tsp Ginger (you can add a couple drops Ginger Essential Oil instead of the powder)

3 tsp Cinnamon

1/4 C Molasses (optional)

1/4 C Cacao Powder

2 TBS Coconut Milk

Instructions

Preheat oven to 350 degrees
Mix the Ground Chia and Warm Water and set aside.

Mix together all the dry ingredients

In a separate bowl, mix all the wet ingredients (adding the Chia Slurry last).

Add all the ingredients together, mixing well.

Roll into balls and slightly press together.  Place on a pan lined with parchment paper.  

Once placed on the pan, press lightly on the top of each cookie with a fork twice, to create a zigzag pattern.

Bake for 20-25 min until a toothpick comes out clean.  Cool on the cookie sheet for 5-10 min and enjoy!  I added some coconut cream on top.  It started to melt on the warm cookie and reminded me of ice cream.  So yummy!

Yummy Chocolate Pumpkin Muffins

Gluten-free, Grain-free, Dairy-free, Soy-free, Egg-free, Sugar-free, 

Vegan, GAPS-Friendly, SCD-Friendly, Paleo

Cooking without grains can lead to interesting textures.  Especially when cooking without eggs.  Here is one version of this muffin.  I'm still working on getting the inside more like a cupcake and not so moist, however I think it's really satisfying and delicious.  Enjoy!

Pre-heat the oven to 350 degrees

Ingredients
2 Cups Almond flour (if you can't do nuts, substitute 2:3 protein powder and 1:3 coconut flour)
2 TBS Coconut flour
1/2 C Raw Cacao Powder
1/4 C ground Chia (dry, not soaked)
1 tsp Baking Soda
1/4 C Raw Cacao Nibs (optional)
1 TBS Cinnamon 
1/2 tsp Cardomom
1/2 tsp Nutmeg
1/4 tsp Cloves
1 TBS ground Stevia powder, or drops to taste (If sugar is not a problem, then you can use 1/4-1/2 C Raw Honey and cut back on the coconut milk needed)
2/3 C Pumpkin puree
2 TBS soaked Chia (this is to replace the eggs.  If eggs are ok, use 2 med-large eggs)
1 tsp Vanilla extract (or raw vanilla powder-my personal favorite)
1/4-1/2 C Coconut Milk

Directions
Combine all the dry ingredients in a medium-size mixing bowl and mix together well.  Then in a separate bowl, combine all the wet ingredients except the coconut milk and blend together until mixed thoroughly.  Add the wet ingredients to the dry and mix well, adding the coconut milk a little at a time until the mixture holds together well without being overly wet.  Scoop into 12 baking cups, using the muffin pan.  (I usually fill the cup 2/3 of the way full, pushing the batter down with a spoon so they hold their shape better.)  *I've tried it without using the baking cups, and the sides end up sticking to the pan, even when greased well, so it's best to use the baking cups.  Bake at 350 degrees for 35-40 min (until the top is firm when pressing on it, and a toothpick comes out clean).  

I like to enjoy these with a glass of coconut milk, coconut butter frosting, or a dollop of stevia-sweetened coconut milk yogurt.

Creamy Dreamy Coconut Butter Frosting

Gluten-free, Grain-free, Dairy-free, Soy-free, Egg-free, Sugar-free, 

Vegan, GAPS-Friendly, SCD-Friendly, Paleo

Ingredients

1/2 C Coconut Butter (Make sure it's the butter and not just oil.  Coconut butter is both the meat and oil.  It's thicker and creamier than the straight oil)

1/4 block Cacao Butter

1 tsp vanilla extract (or raw vanilla powder)

Stevia drops to taste (I like the Sweet Leaf Creamy Vanilla)

Essential Oils (Optional- - I like mixing it up with different flavors.  Some of my favs are: peppermint, lemon, orange, lime, fennel, lavender, cinnamon, or cassia.) 

Directions:

Melt (double-broiler style) the coconut butter, cacao butter, and vanilla together over medium heat.  Once melted, remove from the stove and stir in the stevia and essential oils to taste. Place in a small glass container and refrigerate for about 20 min.  Then remove and leave out on the counter to enjoy with muffins, cupcakes, grain-free bread, fruit, and anything else you can think of (sometimes I eat it out of the jar by itself when I'm really craving sweets).  

Creamy Parsley Dressing

Gluten-free, Grain-free, Dairy-free, Soy-free, Egg-free, Sugar-free, 

Vegan, GAPS-Friendly, SCD-Friendly, Paleo

Ingredients

1 Cup Coconut Yogurt or Coconut Milk (unsweetened)

1/2 Cup Pine nuts or soaked Cashews (optional)

2 TBS Coconut Milk (to thin for desired consistency)

Handful fresh Parsley (or Cilantro)

1 tsp Dried Dill Weed

1 tsp Dried Chopped Onion

Dash of Salt (to taste)

Directions

Add all the ingredients in a high-speed blender blend 

until smooth.  Add more/less coconut milk until you 

have the desired consistency.  *If you don't have yogurt, 

you can use 1/8 C coconut oil or 1-2 avocados.