Coconut Crusted Chicken Legs

Coconut Chicken

Serves – 4

Ingredients

  • 4 pastured chicken legs
  • 1 1/4 cup shredded coconut
  • 1.5 tsp garlic powder
  • 1.5 tsp onion powder
  • 2 tsp dried oregano
  • 1 1/2 tsp sea salt
  • 4 pastured egg yolks (sub 1/4 cup coconut oil for AIP)

Procedure

  1. Preheat oven to 300F
  2. Gather a baking tray and line with parchment paper.
  3. Gather a mixing bowl and add coconut shreds, onion powder, garlic powder, sea salt, and oregano.
  4. Gather a second bowl and add egg yolks.
  5. Remove the skin from your chicken legs and drench in egg yolk. Once covered roll in coconut shred mixture until coated. Repeat until done.
  6. Place chicken on baking tray and bake for 1 hour 15 min or until done. I like to keep the temperature really low for this recipe to prevent your coconut from burning.
  7. Serve with your favourite salad or steamed vegetables.

Nutrition Tip

Did you know that 20 percent of your body is made up of protein? Proteins are the construction crew in your body – they transport substances, build others, and convert energy to help your body’s mechanical processes. Pastured chicken is an excellent source of protein for your body. One pastured chicken leg can provide you with 52 percent of your total daily protein needs, Protein is the building block of life and is absolutely crucial to the health of our bodies. Adequate protein from the diet allows us to have sufficient amino acids to build healthy bodies we all strive for! I hope you enjoy this recipe knowing you are supporting the health of your body!

Grain Free Sweet Potato Roti

Grain Free Sweet Potato Roti’s

Ingredients

  • 1 large orange fleshed sweet potato or white sweet potato (white sweet potatoes are better if you want to use this recipe in a savoury application)
  • 1/4 cup water
  • 1 cup cassava flour plus additional flour for dusting
  • 1/4 cup ghee
  • 1 tsp sea salt
  • optional – 1/2 tsp onion salt & 1/2 tsp of garlic salt

Procedure

  1. Preheat oven to 400F
  2. Poke sweet potato with a fork and place on a parchment lined baking tray. Bake for 50-60 min or until soft.
  3. Remove skin from sweet potato and mash with ghee. Add water, cassava flour and salt.  (and onion and garlic salt if using)
  4. Add flour to your counter top and roll out dough until it’s one inch thick. Use a small plate and cut around the plate to form uniform circles.
  5. Heat a cast iron skillet on low/medium and add additional flour to ensure the roti’s don’t stick. Cook for 10-12 per side or until golden brown. Fill with your favourite toppings.

Nutrition Tip

Orange fleshed sweet potatoes not only taste like dessert, they are also one of natures unsurpassed sources of beta carotene. Along with beta carotene, they contain a wealth of other orange hued carotenoid pigments. There are studies that show that sweet potatoes contain more bioavailable carotenoids than leafy green vegetables! When consumed regularly they have been shown to significantly raise blood levels of vitamin A. The fat that is included in this recipe will help get the full benefits of the beta carotene that is found in this delicious vegetable. This recipe can easily be used to satiate sweet or savoury cravings. I enjoy these roti with fresh berries and whipped coconut cream or with my favourite Indian beef with green peas. I hope you enjoy these as much as I do!

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!

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. 

Recipe: Mixed Berry Muffins

Blueberries are well known for their brain food status. They contain powerful blue/black/purple flavonoids that protect the brain from oxidative damage and inflammation. Studies show that blueberries not only protect brain cells from damage but they also increase cerebral blood flow.  Increases in blood flow allows the brain to be flooded with nutrients and antioxidants to boost memory, brain function, and cognition. An increase in blood flow has also been shown to be protective against neurological disorders.  Enjoy the health benefits of blueberries when you devour these delicious Mixed Berry Muffins!

Yield – 12 muffins 

Ingredients

  • 1 1/2  cups almond flour or cashew flour
  • 1 cup cassava flour
  • 1/4 cup ghee, melted
  • 1 tbsp vanilla
  • pinch sea salt
  • 1/2 tsp baking soda
  • 1 lemon, juiced and zested
  • 1 cup blackberries
  • 1 cup blueberries
  • 1 ripe banana
  • 1/2 cup lakanto golden sugar
  • 6 pastured eggs

Procedure

  1. Preheat oven to 350F
  2. Using a food processor, process banana, egg, ghee, lemon juice, and vanilla. 
  3. Gather a large mixing bowl and add almond flour, cassava flour, baking soda, sea salt, lemon zest, lakanto sugar, blueberries, and blackberries. 
  4. Add wet ingredients and stir to combine. 
  5. Transfer batter to XL sized parchment paper muffin cups and fill 3/4 full. 
  6. Bake for 25-27 min or until golden.