Banana Almond Bread

Almond Banana Bread

Yield- 1 large loaf

Ingredients

  • 8 ripe bananas
  • 6 medjool dates, pitted
  • 1 cup almond butter
  • 6 organic eggs
  • 1 cup chopped almonds (optional)
  • 1 tbsp pure vanilla
  • 1 Tbsp Ceylon cinnamon
  • Pinch sea salt
  • 1 1/2 cups Ottos Cassava flour ( this brand is not fermented)

Procedure

  1. Preheat oven to 325F
  2. Peel bananas and add to your food processor along with your dates, almond butter, eggs, vanilla, cinnamon, and sea salt. Puree until completely smooth. Add cassava flour and chopped almonds if using. Pulse until flour and almonds are combined.
  3. Line a bread pan with parchment paper and pour batter into your pan, filling 3/4 full.
  4. Bake for 50-60 min or until done. Let bread cool before slicing.

Nutrition Tip

Dates are a delicious indulgence that have enormous health benefits. Dates are an excellent source of minerals like calcium, potassium, phosphorus, magnesium, and manganese. Even though dates are incredibly sweet and decadent, they are rich in fibre and are considered a low glycemic index food, making them an ideal sweetener of choice for anyone who struggles with balancing blood sugar levels.

Root Vegetable Medley (Paleo, AIP, and Low Histamine)

Root Vegetable Medley

Ingredients

  • 2 Tbsp ghee or coconut oil
  • 1 Tbsp dried thyme
  • 1 Tbsp dried sage
  • 1 Tbsp dried rosemary
  • 2 tsp sea salt
  • 1 celeriac root peeled and small diced
  • 1 white sweet potato, small diced
  • 1 garnet yam, small diced
  • 1 parsnip, small diced
  • 2 carrots, small diced
  • 1 red onion, small diced
  • 1 bunch parsley, chopped
  • 1 cup broccoli sprouts (optional)

Procedure

  1. Preheat oven to 375F
  2. Gather a large mixing bowl and combine all your vegetables. Drizzle with ghee, thyme, sage, and rosemary.
  3. Line two baking trays with parchment paper and scatter vegetables evenly on your trays. Sprinkle with sea salt and bake for 30 min or until done. Remove from oven and transfer to a serving bowl. Add chopped parsley and fold to combine. Top with broccoli sprouts and serve immediately.

Nutrition tip

Celeriac is a low carb alternative to potatoes and can be used to replace potatoes in almost any recipe. Celeriac root is a nutrition power packed root vegetable that is super charged with vitamins to support beauty, weight loss, and heart health. A single serving of celeriac root provides 80 percent of the RDA of vitamin K – a vitamin needed for strong bones, strong teeth, healthy blood clotting, and has been shown to protect against certain types of cancers. Celeriac root is also abundant in potassium which supports heart health, and  rich in vitamin C to support our immune health, skin health, and protect our cells from free radical damage.

Grain Free Nut Free Chocolate Chip Coconut Cookies

Grain Free Nut Free Chocolate Chip Coconut Cookies

Ingredients

  • 1 cup Ottos cassava flour
  • 1 cup organic Tigernut flour
  • 1 cup organic gf/df chocolate chips
  • 1/2 cup organic coconut shreds
  • 1 1/2 cups coconut sugar (for sugar free you can sub with 100 percent monk fruit with no fillers)
  • 2 pastured eggs
  • 1/3 – 1/2 cup ghee, melted
  • 1 Tbsp pure vanilla (alcohol free)
  • Pinch sea salt

Procedure

  1. Preheat oven to 325F
  2. Gather a large mixing bowl and combine all the dry ingredients.
  3. Add the wet ingredients and using your hands, knead dough until all ingredients have been combined. (you want a dry batter to prevent cookies from spreading while cooking)
  4. Line a baking tray with parchment paper and form dough into small balls. Spread out evenly on your baking tray and press down with a wet fork.
  5. Bake for 10 min or until golden. Let cool before transferring to a glass storage container. These cookies can be frozen for up to 2 months.

Nutrition Tip

Ottos cassava flour is a godsend if you are someone following a low histamine, MCAS friendly diet. Ottos cassava flour is the only cassava flour that I have found that is NOT fermented. Crazy huh? Who would have thought that a root vegetable flour would need to be fermented! Cassava is an excellent source of carbohydrates, fibre, vitamin C, thiamine, riboflavin, and niacin. This delicious root vegetable also contains 25 percent protein! No wonder this satiating food is a staple in so many parts of the world.

If you are looking for a sweet treat while following a therapeutic diet, look no further than these nutrient dense, flavourful cookies!

Yam Breakfast Custard

Yam Custard

Serves – 2

Nutrition Tip

The smell of Cardamom reminds most of us of the Christmas season but when you find out about all the benefits of this power packed spice, you will be using this little seed to season your food all year long!

Cardamom contains an abundance of antioxidants that have been proven to lower inflammation, help fight cancer, assist in lowering blood pressure, aid in digestive problems, treat bad breath, and also help prevent cavities! The power of food as medicine never ceases to amaze me and that is why I am so excited to present to you this delicious recipe that is not only going to dazzle your taste buds, it is going to boost your health!

Ingredients

  • 1 large garnet yam, peeled and sliced
  • 1/4 cup coconut butter
  • 1/8 tsp cardamom
  • 1/8 tsp nutmeg
  • 1 tsp Ceylon cinnamon
  • 2 tsp vanilla
  • Pinch sea salt
  • 1 cup full fat coconut milk, divided
  • 4 egg yolks
  • 1 cup blueberries
  • 1/4 cup coconut ribbons, toasted
  • 1/4 cup hemp seeds

Procedure

  1. Preheat oven to 375
  2. Line a baking tray with parchment paper and scatter sweet potatoes evenly on your tray. Bake for 30 min or until soft.
  3. Once sweet potatoes are done, transfer to a food processor and add coconut butter, egg yolks, vanilla, sea salt, cardamom, nutmeg, cinnamon, and 1/2 cup of coconut milk. Process until smooth. Using a spatula, remove batter and spread evenly in a baking dish.
  4. Bake for 20 min or until slightly golden.
  5. Remove from oven and scoop into bowls. Top with additional coconut milk, blueberries, coconut ribbons, and hemp seeds.

Moroccan Brussels Sprouts

Moroccan Brussels Sprouts

Nutrition Tip

It’s not just for taste alone that cumin has made it into the stellar ranks of Indian, Middle Eastern and Mexican cooking. Although cumin seeds look rather unassuming, this delicious spice packs an antioxidant punch and has anti carcinogenic compounds that have been shown to protect against stomach and liver cancer. Cumin seeds have traditionally been used to heal the digestive system, and scientific research is beginning to confirm cumin’s traditional reputation. Research has shown that cumin may stimulate the secretion of pancreatic enzymes, compounds necessary for proper digestion and nutrient assimilation.

If you are struggling with digestive problems or want to ward off cancer, try incorporating more cumin seeds into your life. They will no only benefit your health, but also make your food taste delicious!

Ingredients

  • 1 pound organic Brussels sprouts, washed and sliced
  • 2 Tbsp ghee or duck fat, melted
  • 1 Tbsp cumin
  • 1 Tbsp finely chopped ginger
  • 1 tsp sea salt ( I like Redmond Real Salt)
  • 1/2 cup fresh mint, chopped
  • 1/2 lime, juiced

Procedure

  1. Preheat oven to 400F.
  2. Gather a large mixing bowl and cover Brussels sprouts with ghee or duck fat, ginger, cumin, and sea salt.
  3. Line a baking tray with parchment paper and scatter Brussels sprouts evenly on your tray.
  4. Roast for 30 min or until golden brown.
  5. Remove from oven and top with fresh mint and a drizzle of lime juice.
  6. Serve with your favourite protein and enjoy!

White Navy Bean & Black Sesame Hummus

White Navy Bean& Black Sesame Hummus

Yield – 2.5 cups

Ingredients

  • 1 can Eden organic white navy beans (796 ml)
  • 1/2 lemon, juiced
  • 1 1/2 tsp seas salt
  • 4 Tbsp black sesame seed butter ( I made my own by processing black sesame seeds in the food processor for 7 min until the seeds turn to a paste)
  • 1 clove garlic
  • 1/4 cup BodyBio Balance oil or Safflower oil
  • 2 tsp cumin
  • 1/4 cup chopped cilantro
  • 1/4 cup hemp hearts (optional)
  • Roasted plantains, carrots, and jicama to serve – optional

Procedure

  1. Gather a food processor and combine navy beans, lemon, garlic, black sesame seed butter, salt, cumin, and Balance oil. Process until completely smooth. Add chopped cilantro and pulse to combine.
  2. Pour into a bowl and top with help hearts. (if using) Serve with your favourite chopped vegetables. I love this hummus with roasted plantain chips!

Nutrition Tip

Black sesame seeds provide us with an extensive list of health benefits. From improving skin and hair health to helping protect against cardiovascular disease and even cancer. We can thank the bounty of antioxidants that black sesame seeds provide us for the protective benefits that ward off a whole host of chronic illnesses and diseases.

Antioxidants play an important role in slowing the rate of cell damage and repairing the damaged cells in the body. Black sesame seeds are an extremely rich source of a variety of antioxidants such as sesamin, sesaminol, and sesamolinol. These powerful compounds in black sesame seeds help protect the body against oxidative stress, the very thing that leads to chronic illness and disease. If you want to kickstart cellular repair and prevent cell damage, these little nutrition powerhouses should be one of your closest food allies. 🙂

Grain Free Sandwich Bread

Grain Free Sandwich Bread

Ingredients  

  • 1 1/2 cups Ottos Cassava Flour
  • 1 1/2 cups almond meal
  • 1 teaspoon baking soda
  • 1/3 cup melted ghee
  • 1.5 tsp apple cider vinegar
  • 1/4 cup maple syrup
  • 9 eggs
  • ½ tsp Celtic sea salt, plus a pinch for dusting

Procedure   

  1. Preheat oven to 350 degrees Fahrenheit.
  2. Put dry ingredients in food processor and process.  Add wet ingredients and blend until creamy. Your dough will be runnier than a typical bread recipe.
  3. Pour into greased loaf pan and sprinkle with sea salt. Bake until nice and brown,  approximately 45 min or until golden brown.

Nutrition Tip

Everybody loves a good slice of bread. Often bread is the one thing people that people long for when they transition to a gain free diet. This bread recipe will surely satisfy your bread craving, with it’s delicate, fluffy texture, sight sweet flavour, and crunchy salty crust. This is an excellent sandwich bread, makes fantastic French toast, and can even be used to make grain free stuffing! I hope you enjoy every bite!

Sheet Pan Chili Chicken With Sweet Potatoes And Peppers

Chilli Chicken With Sweet Potatoes

Serves – 6

Ingredients

  • 6 boneless and skinless chicken thighs
  • 1 garnet yam, washed and sliced
  • 1 sweet potato, washed and sliced
  • 2 red peppers, seeds removed and sliced *high histamine
  • 2 Tbsp pastured ghee
  • 2 red onions, half moon sliced
  • 1 1/2 Tbsp chilli powder, divided * high histamine
  • 1 1/2 Tbsp cumin, divided  *high histamine
  • 2 tsp Celtic sea salt
  • 1 bunch cilantro, chopped
  • 1 lime, juiced *high histamine

Procedure

  1. Preheat oven to 375 degrees.
  2. Gather a large mixing bowl and add garnet yam, sweet potatoes, red pepper, and red onion. Cover with ghee and sprinkle with 3/4 Tbsp cumin, 3/4 Tbsp chilli powder, and 1 tsp of sea salt.
  3. Line a baking tray with parchment paper and scatter vegetables evenly on your tray. Place the chicken thighs on top of your vegetables. Season chicken thighs with remaining salt, cumin, and chilli powder.
  4. Roast for 40 min or until chicken is done and the vegetables are roasted.
  5. Transfer to a serving platter and garnish with cilantro and lime juice. Serve immediately.

Nutrition Tip

Cilantro has a health-supporting reputation that is high on the list of the healing spices. In parts of Europe, cilantro has been referred to as an “anti-diabetic” plant. In parts of India, it has traditionally been used for its anti-inflammatory properties. In the United States, cilantro has been studied for its cholesterol-lowering effects, and potent detoxifying effects.

Many of the healing properties of cilantro can be attributed to its exceptional phytonutrient content. Cilantro contains volatile oils rich in phytonutrients, including carvone, geraniol, limonene, borneol, camphor, elemol, and linalool. Cilantro’s flavonoids include quercitin, kaempferol, rhamnetin, and epigenin. Cilantro also contains active phenolic acid compounds, including caffeic and chlorogenic acid.

Breakfast Power Cookie

Breakfast Power Cookies

Ingredients

  • 2 cups almond flour
  • 1 cup coconut sugar
  • 2 cups sunflower seeds
  • 2 cups pumpkin seeds
  • 1 cup pecans, chopped
  • 1 cup coconut shreds
  • 1 1/4 cup full fat coconut milk
  • 4 pastured egg yolks
  • 1/3 cup molasses
  • 1 package dairy free dark chocolate chips
  • 1 cup apple juice sweetened cranberries – optional

Procedure

  1. Preheat oven to 325F
  2. Gather a large mixing bowl and add all dry ingredients.
  3. Add egg yolks, and coconut milk.
  4. Mix all ingredients together, adding more coconut milk if needed.
  5. Line a baking tray with parchment paper and form dough into a ball – about the size of a golf ball. Press gently down with a fork. Bake for 10-13 min or until golden.

Nutrition Tip

Sunflower seeds deserve special attention in this recipe. These mouth watering seeds are packed with vitamin E, along with magnesium and selenium. I also can’t fail to mention their excellent fatty acid profile. Sunflower seeds are loaded with Linoleic Acid (LA). This beautiful essential fatty acid supports cell membrane health, mitochondria health, supports a healthy immune system, and helps ward off inflammation.

These delicious cookies are an excellent way to get your bioactive lipids in. Keep them in the freezer to ensure you are protecting those delicate polyunsaturated fats! Enjoy!

Pumpkin Spice Banana Loaf

Pumpkin Spice Banana Loaf

Ingredients

  • 3 ripe bananas
  • 1 cup pumpkin puree
  • 8 pastured eggs
  • 10 medjool dates, pitted
  • 1 tbsp vanilla
  • 1 tbsp Ceylon cinnamon, plus 1 tsp for garnishing
  • 1/8 tsp ground clove
  • 1/2 tsp nutmeg
  • pinch sea salt
  • 1/2 cup coconut oil – melted
  • 1 -1/2 cups cassava flour

Procedure 

  1. Preheat oven to 350F
  2. Combine banana, pumpkin puree, eggs, dates, coconut oil, vanilla, sea salt, and spices. Blend until pureed. 
  3. Add cassava flour and process until combined.
  4. Line a loaf pan with parchment paper and pour batter and smooth with a spatula.
  5. Sprinkle with cinnamon and bake for 45-55 min or until a toothpick comes out clean.

Nutrition Tip 

Cassava is a very nutrient dense, starchy root that is rich in fibre and resistant starch – an excellent food for our microbiome. Cassava may contribute four times less digestible sugar, and up to 16 times more fibre, giving it a lower glycemic load than many grains. 

This food has been historically eaten in many developing countries, but has become a popular stable in homes that follow a grain free lifestyle.