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

Root Vegetable Medley


  • 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)


  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.

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!


  • 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


  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.

Sheet Pan Chili Chicken With Sweet Potatoes And Peppers

Chilli Chicken With Sweet Potatoes

Serves – 6


  • 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


  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.

Recipe: Apricot and Leek Chicken

This anti-inflammatory recipe was contributed by our Health Coach, Justine Stenger.

This recipe for Apricot and Leek Chicken is packed with thyme, a magnificent herb, and is also one of my favourite dishes.

The active ingredient in thyme is a compound called thymol. This powerful compound is not only antibacterial, anti anaphylactic, and anti-fungal, it is also a powerful antihistamine. Serve this dish over spiralized zucchini noodles or with a side of mashed sweet potatoes and you have a delicious, nutritious, well balanced anti-inflammatory meal.

Prep time - 10 min
Cook time - 45 min
Serves - 6
Difficulty - Easy 


  • 6 pastured chicken thighs, skin removed 
  • 2 leeks, half moon sliced 
  • 1 1/2  Tbsp dried thyme
  • 2 Tbsp fresh thyme, minced 
  • 12 organic dried apricots, sliced 
  • 2 cups chicken broth
  • 1 Tbsp ghee
  • 1/2 cup chopped parsley
  • 1/2 lemon, juiced 
  • 2 tsp sea salt 


  1. Heat a large dutch oven and add ghee and leeks. Sauté leeks until translucent. Add thyme, salt, dried apricots and broth. Add chicken thighs and cover with chicken broth. Cook for 45 min or until chicken is done. 
  2. Transfer chicken to six serving bowls and top with apricot broth. Drizzle with lemon juice and top with fresh parsley. 


Recipe: Orange Pulled Chicken

This Orange Pulled Chicken is extremely healthy and easy to make! The citrusy sauce is super flavorful and will definitely have you piling seconds onto your plate! This recipe is gluten and dairy free.

This delicious recipe was contributed by our Health Coach, Justine Stenger.


  • 3 lbs chicken thighs or legs
  • 3 inch piece fresh ginger
  • 1 Tbsp dried thyme
  • 1 Tbsp Italian spice blend
  • 2 tsp sea salt
  • 1 bunch cilantro
  • 2 limes, juiced
  • 5 navel oranges
  • 1 bunch green onions, chopped
  • 1-2 heads red leaf lettuce


  1. Gather a high powered blender and puree oranges, ginger, thyme, Italian spice blend and lime juice.
  2. Heat a large stock pot and add orange juice/herb mixture
  3. Remove the skin from the chicken thighs or legs and place them in your stock pot with the orange juice/herb mixture.
  4. Bring to a simmer and cook for 45-55 min, or until chicken is done. Remove chicken from juice and bring the juice to a boil, cooking it down to a concentrate.
  5. Once the chicken has cooled, pull the meat off the bone and place in a mixing bowl. Pour orange juice/herb mixture over the chicken and add cilantro. Taste and adjust for salt.
  6. Serve in red leaf lettuce cups or cabbage cups. Top with green onion and serve immediately.

Note: The chicken can be frozen for up to 3 months.

Recipe: Cashew Kale Chips

This recipe was originally authored and published by Genevieve St-Cyr .

Kale is said to be one of the most nutrient dense food on the planet.


  • Like all cruciferous family, it’s high in sulfur, which helps with detoxification.
  • It’s loaded with antioxidants, including quercetin an Vit C.
  • It’s high in folate (the active form, which is easily absorbed by the body, great if you have MTHFR)
  • It’s also high in minerals, like magnesium.

Even if you don’t like kale, I’m pretty sure you will like these cashew kale chips.

They are crispy, a little salty, and very morish ????


1 bunch of kale (Curly Kale works best)

For the cashew sauce:

  • 1 cup cashew (ideally soaked for 3 to 4 hours to make them easier to digest)
  • 1 garlic clove or 1 tsp garlic oil
  • 1 tbsp lemon juice
  • ¼ tsp salt
  • 1/8 tsp pepper
  • ½ cup water
  • ¼ cup minced parley (optional but adds flavor and a lot of nutrients)
  • Spices: To taste, add paprika, chili powder or any spices of your choice.


  1. Make the Cashew Paste by blending all the ingredients together until smooth.
  2. Wash the kale and tear the leaves away from the stem. Discard the stem.
  3. Roughly cut and put in a big bowl.
  4. Add the cashew paste and massage the leaves until wilted (1 to 2 minutes).
  5. Spread in a baking sheet or into a dehydrator tray.
  6. Dehydrate at the lowest setting in your oven or in your dehydrator at 45C for many hours, until crispy. This may take from 6 to 12 hours depending on the temperature used.
  7. Eat as soon as possible when ready ( they get soggy really quickly, but if they do, simply put them back to dehydrate for another hour).

Recipe: Best Ever Chicken Liver Pate

This recipe was originally authored and published by Genevieve St-Cyr .

I have this memory of my mum ‘forcing’ us to eat chicken liver when I was a kid…telling us it was good for us to grow tall and strong! Well…as always, she was right (although it appears like she was lying about the tall part…). We would wrap it in so much bacon that it couldn’t possibly taste of liver any more, and we would still pretend to gag with every bite! I know a lot of people feel the same way about liver, and organ meat in general!

What my mum knew is that there is nothing quite as nutrient dense as liver!

Organ meats like liver are between 10 and 100 times higher in nutrients than corresponding muscle meats, like our beloved steak.

Health Benefits

The liver is high in many important nutrients:

  • Fat soluble vitamins A, D, E, K
  • B vitamins,like B12 and folate, which so many women are deficient in
  • Choline, an important nutrient for the brain and every cells in the body
  • Minerals such as copper, iron and zinc.

If, like many people, you can’t quite convince yourself to eat liver, despite the obvious health benefits, try this delicious liver pate, it won’t disappoint!

Serve with those gluten-free crackers, or a delicious slice of sourdough bread (if tolerated).


  • 140 grams butter
  • 2 large onions, diced (if intolerant, take them off the pan after cooking in the butter)
  • 3 cloves garlic, crushed (or 1 tsp garlic oil)
  • 2-3 rashers bacon (omit if histamine intolerant)
  • 650 grams chicken livers, trimmed and cut into 2cm pieces
  • 1 bay leaf
  • Thyme or rosemary (1-2 sprigs fresh or ½ tsp dried)
  • Salt & pepper to taste
  • 2 tablespoons brandy (omit if very sensitive to alcohol)


  1. Heat up a fry pan and add butter.
  2. Fry onion, garlic and bacon over medium heat, stirring constantly until softened (3-4 minutes).
  3. Add livers, bay leaf and thyme and then cook, stirring occasionally, until cooked through and no longer pink in the center.
  4. Remove bay leaf and then blend until fully combined and forms a paste.
  5. Add salt and pepper to taste (I like it with lots of pepper), and then two tablespoons brandy and process again.
  6. Pass through a sieve and transfer to serving bowls.
  7. Cover with melted ghee (optional)
  8. Refrigerate for at least one hour before serving.

Recipe: Moroccan Tagine

This recipe was originally authored and published by Genevieve St-Cyr .

This recipe is a bit more labour intensive than most of my recipes, but it is worth the effort, I promise!!


  • 4 lamb shanks or 1 kg chicken thighs or legs (preferably bone in)
  • 1 tbsp plain flour (omit if gluten free)
  • 4 tbsp olive oil
  • 2 medium onions, chopped  (discard after cooking if low FODMAPs)
  • 3 garlic cloves, crushed (use garlic oil if low FODMAPs)
  • 2 tsp ground cumin
  • 2 tsp ground coriander
  • 1 tsp ground ginger
  • 1½tsp paprika
  • 2 tsp harissa paste, or chopped red chilli to taste
  • 2 tbsp honey or maple syrup
  • 400g can chopped tomatoes
  • 1.5 litres chicken stock
  • 1 small preserved lemon, chopped, or 3 strips of lemon zest
  • Pinch of saffron strands
  • 100g soft prunes
  • Small bunch of fresh coriander, leaves picked and chopped


  1. Season the meat with salt and freshly ground black pepper. Heat half the oil in a large, deep flameproof casserole in which the meat will fit snugly, add the meat and fry until they are nicely browned on all sides. Lift out and set aside on a plate.
  2. Add the rest of the oil and the onion to the pan and fry until the onion is golden brown. If onion intolerant/ low FODMAPs, discard onion, leaving the oil in the casserole.
  3. Add the garlic (or garlic oil), ground cumin, coriander and ginger, paprika and harissa paste or chilli and fry for a further 2 minutes. Add the flour (if using), the honey, tomatoes, stock and preserved lemon or lemon zest strips and bring to the boil. Return the meat to the pan, bring the sauce back to the boil, then reduce the heat to low, partially cover and simmer for 30 minutes.
  4. Uncover the casserole and simmer for a further 1 hour, turning the meat over every now and then so that it cooks evenly.
  5. Meanwhile, put the saffron into a small bowl and cover with 2 tablespoons of warm water. Leave to soak.
  6. If needed, skim the excess fat from the surface of the sauce. Increase the heat a little and add the saffron water. Simmer more vigorously for 30 minutes, adding the prunes 5 minutes before the end of the cooking time, until the sauce has reduced and thickened and the meat is tender.
  7. Serve with coriander, steamed veggies and wild black rice (if tolerated) or cauliflower rice.

Recipe: Anti-inflammatory Coconut Curry

This recipe was originally authored and published by Genevieve St-Cyr .

A good curry is such a great comfort food…making it one of the most popular take-away.

Unfortunately, your normal take-away curry is likely to leave you feeling heavy, bloated and maybe even sitting on the toilet all night...
However, make your own, and you have a superb anti-inflammatory meal!


Turmeric and ginger are amazing anti-inflammatory spices.

Cumin and coriander are excellent for digestion.

Homemade chicken broth is soothing for the gut and packed full of healing goodies ????

I’m salivating just thinking about it… yummo!


  • 3 tablespoon coconut oil
  • 1 onion, diced
  • 2 garlic cloves, crushed
  • 1 thumb size piece of ginger, finely grated
  • ½ tablespoon ground turmeric
  • ½ tablespoon ground cumin
  • 1 tablespoon ground coriander
  • 1 stalk lemongrass, lower third finely chopped (or you can just hit the stalk a few times with the back of a knife to release the essential oil and put it whole in your pot. Just remove it at the end of the cooking .)
  • Zest and juice of 1 lime
  • 6 boneless chicken thighs or about 500grams white fish, cut in bite size pieces
  • 1 sweet potato, peeled, chopped into cubes
  • 1 red capsicum, thinly sliced
  • 1 cup chicken broth (preferably homemade)
  • 1 teaspoon salt
  • 1 can (13.5 oz) full fat coconut milk or coconut cream
  • 1 bunch coriander


  1. Heat oil in large skillet on medium heat.
  2. Add onion and cook until onions are translucent.
  3. Add garlic, ginger, turmeric, cumin, coriander, lemongrass, zest and lime juice and chicken and more oil, if needed. Mix to coat onions and chicken and then add sweet potatoes.
  4. Add 1 cup of chicken broth and a teaspoon of salt and bring to boil. Let cook until sweet potatoes are soft.
  5. Add capsicum and cook for a few minutes.
  6. Add coconut milk. Let simmer to mix flavours.
  7. Top with fresh coriander and serve with cauliflower rice.

Enjoy Your Happy Tummy!