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Paleo and AIP Sausage Biscuits

Updated Sep 27, 2020 · 54 Comments

stack of paleo aip sausage biscuits

Paleo and AIP Sausage Biscuits are the ultimate in simple pleasures. All of the macronutrients are present — carbs, protein and fat — making this savory pastry satisfying. Perfect for breakfast, snack, lunch and even dinner, enjoy this homemade sausage “muffin” — a handheld meal. Also Gluten-free.

four stacked paleo and aip sausage biscuits
Jump to Recipe

What ingredients go into Paleo and AIP Sausage Biscuits?

  • Cassava flour — This complex carb flour is perfect for making Paleo and AIP Biscuits. White grain-free flour that’s healthy.
  • Tiger nut flour — Tiger nut flour is great for egg-free baked goods, helping to create the right rise and texture. Tiger nuts are very high in resistant starch, so this flour is also great for colon health and helps many with constipation.
  • Solid fat — You can use coconut oil in this recipe, or use lard or palm shortening (not Spectrum brand, but this one). (If butter is tolerated, the biscuits also work great with butter.)
  • Collagen — For extra protein (needed non-essential amino acids and blood-sugar balancing), connective tissue and gut health, collagen also adds a nice texture to these biscuits. (Find collagen here. Use code BEAUTIFUL10 at check out for 10% off your entire order.)
  • Water — Helping to create an affordable and convenient baked good, water works great in this biscuit. No non-dairy milk is needed.
  • ACV and baking soda — Apple cider vinegar reacts with baking soda to create the rise and lift needed in biscuits.
  • Ground pork or turkey + rosemary/thyme and sea salt — The filling! Delicious, healthy meat with a mild herb flavor is great for adults’ and kids’ palates.

close-up overhead view of paleo and aip sausage biscuits

How to make Paleo and AIP Biscuits

These grain-free biscuits are super easy to make. All you do is combine the dry ingredients, add the wet ingredients and stir them together to create the biscuit dough.

Cook up some simple, good meat to fill the “muffins”.

Spread a layer of biscuit dough on parchment lined baking sheet. This becomes the bottom of the biscuit. Next, layer the gently herbed meat. Lastly, top the meat with the final layer of biscuit dough.

I use the back of a spoon and one hand to smooth out the dough. A sharp knife cuts the biscuits into squares.

The dough and meat get baked and create a delicious, cohesive pastry.

Tips for how to make Paleo, AIP Sausage Biscuits

  • Measure your coconut oil, or other fat choice, by scooping it out with a spoon and then packing it into your measuring cup and leveling it off. Once the measuring cup is filled, scoop the fat by small spoonfuls onto a parchment lined plate, and set the plate in the fridge until you’re ready for it. This will provide you with ready, chilled fat. (Don’t freeze the fat, or it will be too hard.)
  • Measure your water into a Pyrex-style measuring cup, then place it in the fridge or freezer while you prep your other ingredients. This will provide you will chilled water.
  • When it’s time to spread out the dough to form the biscuits, keep the process casual. There’s no need to make perfectly shaped biscuits. Let them look a little rustic. Don’t press down hard on the dough. You want it to be light.
  • While some biscuit dough is crumbly and just holds together, this biscuit dough is on the wetter side, so it’s easier to work with — more like a drop-scone batter. You’ll spread the layers out. The dough will be cold and easy to work with, not too sticky.
  • When you cut the biscuits and separate them from one another before baking, they’ll be a little hard to separate, because they’re a little wet and heavy. Just pull them back from each other a bit. After 25 minutes of baking, you’ll be cutting them apart and rotating them anyway.
  • See several process photos in the Recipe Notes section below the recipe.
  • Have fun with the process. Making and eating and serving to loved ones savory pastries is such a pleasure. 🙂

a bowl with napkin filled with sausage biscuits

How to store Paleo and AIP Sausage Biscuits?

You can refrigerate or freeze grain-free biscuits.

To refrigerate, store in an airtight container, and eat within 5 days.

To freeze, seal well in an airtight container. Enjoy within 2 months. To defrost, place on the counter for 4 hours.

You can also place Paleo and AIP Biscuits into a lunchbox in the morning, and let them defrost on their own before lunch time.

napkin lined bowl filled with sausage biscuits

How to warm or reheat biscuits

Place biscuits in a warm oven or toaster oven for 10 to 12 minutes.

overhead view of sausage biscuits on baking sheet and in dish

Ways to use Paleo and AIP Sausage Biscuits

The first time I made these biscuits, we ate them as a casual dinner, with salad. Everyone said to make more next time and make them again soon.

So then I made them for a road trip. I doubled the recipe (but used two bowls, measuring the recipe twice). My oldest son ate 6! and said he could have eaten 10. Ha.

These biscuits make a great meal on the go, that you can hold in your hand. They pack great in lunches. They’re a true treat for breakfast with a cup of tea on the side.

You can also serve Sausage Biscuits with/alongside soup or stew! Especially if you make a vegetable soup and want to add some carbs and meat on the side. I highly recommend this special meal combination.

Here’s my new Soups & Stews cookbook! Order your copy to get 80 easy recipes not found anywhere else, 7 secrets for making great soups (from our bone broth café! years), 5 bonus videos + extra tips to make soup making easy and delicious!

soups and stews cookbook information with text and link to more information

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stack of paleo aip sausage biscuits
Print Recipe
5 from 14 votes

Paleo and AIP Sausage Biscuits (AKA Sausage Muffin)

Nothing compares to a rich biscuit with sausage for a hearty, healthy, high protein breakfast (or snack) with all the macronutrients to start your day!
Prep Time20 mins
Cook Time30 mins
Total Time50 mins
Course: Breakfast, DInner, lunch, Main Course, Snack
Cuisine: American
Keyword: aip, biscuits, sausage
Servings: 6 servings
Calories: 329kcal
Author: Megan
Cost: $7

Equipment

  • baking sheet
  • pastry cutter and bowl OR food processor
  • oven

Ingredients

  • ½ to ¾ pound ground pork , high fat (ground turkey may also be used, but it's not as rich and moist on its own, so see Variation in Recipe Notes); use more or less meat according to preference
  • 1-¼ cups cassava flour , measure by spooning flour into measuring cup then sliding extra off the top with the back of a knife
  • ¾ to 1 cup water , cold (Important note: The amount of ice water depends on which brand of cassava flour you choose. Otto's and Bob's cassava flours can handle the full 1 cup water; with TerraSoul, use only ¾ cup.)
  • ½ cup coconut oil , leaf lard or palm oil (not Spectrum), cold; or you may use butter if you've reintroduced it successfully (not AIP)
  • ¼ cup tiger nut flour
  • ¼ cup collagen
  • 1 Tablespoon apple cider vinegar or sauerkraut juice if no-fruit diet
  • ¾ teaspoon dried thyme or rosemary (place rosemary in coffee grinder to create fine powder)
  • ½ teaspoon baking soda , sifted
  • ¾ teaspoon + ½ teaspoon sea salt divided

Instructions

  • Heat large skillet over medium-high heat. Add pork sausage (or ground turkey thigh), thyme or rosemary and ½ to ¾ teaspoon sea salt (use ½ tsp for ½ lb meat and ¾ tsp for ¾ lb meat). Cook, breaking up meat with a spatula, until all pink is gone, about 8 to 10 minutes. Remove meat with a slotted spoon to a bowl to fully cool.
  • Preheat oven to 400 degrees Fahrenheit. Line a cookie sheet with parchment paper. Set aside.
  • Combine cold water and apple cider vinegar in a Pyrex-style measuring cup. Set aside (or place into fridge).
  • In large bowl, whisk together dry ingredients: cassava flour, tiger nut flour, collagen, ½ teaspoon sea salt and baking soda. Set aside.
  • Cut cold fat into flour using pastry cutter or food processor. Cut fat or pulse to combine until largest fat pieces are smaller than pea-size (and all loose flour is integrated into the fat).
  • Pour water and ACV into flour mixture, and stir (with a fork if using a bowl) or pulse to just combine. Do not over-mix.
  • Dump half of the dough out onto parchment lined cookie sheet. Loosely form into a 1-inch thick (about) rough square or rectangle. Do not pat it down. Add cooled meat, spreading out pieces evenly. Dump second half of dough on top of meat. Spread out top biscuit dough evenly. (See process photos in Recipe Notes section below.)
  • Use your hands and the back of a spoon to gently push together jagged pieces, first from the sides, and then (don't push down hard) from the top. (See process photos in Recipe Notes section below.)
  • Use a sharp, long knife dipped in cassava flour to cut straight down into dough. (This dough will make 6 or 9 biscuits, depending on whether you create a rectangle or square of dough.) Dip knife in flour after each cut, until you have all biscuits cut. Spread out biscuits just slightly from each other, so they have room to cook and expand slightly. (See process photos in Recipe Notes section below.)
  • Bake in preheated oven 25 minutes, then pull out briefly to rotate. If the biscuits have baked into each other, cut them apart, then rotate each one, so inside pieces are faced to the outside of the pan, to darken evenly. Return to oven and bake an additional 10 minutes.

Notes

Variation: How to use ground turkey in this recipe?

The main difference when cooking up ground turkey is we add two tablespoons of fat to the pan: one tablespoon facilitates the cooking of the turkey and the second tablespoon gets added at the end to add moistness.
Heat pan. Use 1 Tablespoon fat to cook turkey (with herb and sea salt). (Use bacon fat, lard or avocado oil, for example.) After cooking ground turkey (follow Step 1 above for the pork), add 1 additional Tablespoon solid fat of choice, to the pan, and stir it in well. The meat will absorb this additional fat, creating a perfect and moist outcome.

Process photos

4 process photos of sausage biscuits

Find solid palm shortening here, perfect for making biscuits. (Do not use Spectrum.)

Find the best collagen here. Perfect Supplements is sustainable, grass-fed and tests for pesticide residue. Enter code BEAUTIFUL10 at checkout for 10% off your entire order.

Nutrition

Sodium: 241mg | Calcium: 18mg | Vitamin C: 1mg | Sugar: 2g | Fiber: 2g | Potassium: 213mg | Cholesterol: 27mg | Calories: 329kcal | Saturated Fat: 19g | Fat: 27g | Protein: 16g | Carbohydrates: 27g | Iron: 1mg

short pin image of dish full of paleo aip sausage biscuits

Related Paleo and AIP recipes:

  • Paleo and AIP Biscuits
  • Sweet and Savory Breakfast Cookies
  • Banana Breakfast Cookies
  • Copycat Cream of Wheat

long pin of paleo aip sausage biscuits with banner in the middle

Spicy Honey Lime Chicken Thighs (Keto, Paleo, AIP, GAPS)

Updated Aug 4, 2021 · 19 Comments

spicy honey lime chicken thighs with lime wedges in cooking pan

Boneless, skinless chicken thighs make a great weekly dinner, with an easy prep, and everyone loves them! Flavorful and easy to pair with a side dish or two, Spicy Honey Lime Chicken Thighs are perfect for Keto, Low Carb, Paleo, AIP, GAPS and VAD diets, as well as gluten-free and just about everyone.

See the slight recipe variations below for your dietary needs.

spicy honey lime chicken thighs with lime wedges in cooking pan

Jump to Recipe

What are the dietary variations for the sweet and spicy ingredients?

  • The Keto and Low Carb version of this recipe uses your favorite liquid low carb sweetener (I recommend this one or this one) in place of honey. (But, do not use concentrated sweeteners like stevia in this recipe or Splenda’s Stevia Liquid.)
  • The AIP version of this recipe uses a spice blend that’s free of nightshades and other potentially inflammatory spices.
  • A nightshade-free version of this recipe is perfect for the VAD diet or anyone who doesn’t tolerate the pepper spices.
  • The main recipe with honey is perfect for Paleo and GAPS folks. Maple syrup may also be used in place of honey and is also delicious.

What makes Spicy Chicken Thighs spicy?

It depends on your diet.

If you enjoy and can tolerate nightshades (like chili peppers!), then an easy-to-combine spice blend gets rubbed on the chicken thighs. It mimics the well-loved Sriracha sauce flavors.

For those who avoid nightshades (like me, those on the AIP or VAD diets etc.), then you’ll see in the Recipe Notes below, your easy-to-combine spice blends, which get their spice from dried ginger (my favorite spice!)

What’s the spicy honey lime sauce taste like?

This sauce is incredibly delicious! The chicken thighs first get dipped into a dry spice mixture and fried.

Then the honey-lime sauce gets added to the pan and immediately starts to bubble like a sweet and savory homemade caramel sauce — with thousands of tiny bubbles. The sauce coats the chicken thighs as it cooks … and is visually appealing as well as yum at first bite. 🙂

All my family members say, YUM, when they first eat this meal. What’s not to love about a sweet, spicy and citrus-y sauce that coats the chicken like a gooey caramel saucy glaze?

overhead view of pan with spicy honey lime chicken thighs and lime wedges

How long do Spicy Honey Lime Chicken Thighs take to make?

Just 30 minutes total. You’ll do about 10 minutes of prep, and the Spicy Honey Lime Chicken Thighs take about 20 minutes (or less) to cook.

Boneless skinless chicken thighs are so fast to cook that this is a super no-stress meal — a bit like making a stir fry because we use fairly high heat, and everything cooks quickly. Just have your pot of cauli or white rice ready, and a side salad is nice.

Any tips for the cooking process?

In this recipe, I use a cooking method for creating a non-stick pan out of an ordinary stainless steel or other large frying pan.

The trick is to heat the pan while it’s empty and dry over medium-high heat. Heating the pan can take a full two to three minutes (depending on your pan and heat source). Secondly, add fat to the hot pan, and give the pan a quick swirl. Then add the meat.

This method (which I demonstrate in this video) keeps the chicken thighs, which are dipped in a spice rub, from sticking.

Just follow the recipe below for detailed instructions, but it’s nice to know ahead of them why we heat the pan first.

If you’re looking for a great new large frying pan, I recommend the All-Clad Stainless Steel 14-Inch (find it here), which has an aluminum core for even heat conduction.

If you don’t have one large frying pan, you can make this dish in two smaller pans.

corner view of pan with spicy honey lime chicken thighs with chives and lime slices

How to store and reheat leftovers?

Spicy Honey Lime Chicken Thighs leftovers can be refrigerated or frozen. Simply store in an airtight container (like these).

Refrigerate for up to 4 days.

HOW TO REHEAT FROZEN LEFTOVERS

Freeze leftovers or freshly baked and cooled Spicy Honey Lime Chicken Thighs for up to 3 months (if you like to batch cook).

This dish is great for make-ahead meals.

For batch cooking, begin by greasing a glass storage dish (because it will become your baking dish when you reheat).

Defrost by leaving at room temperature for 4 hours.

Place glass dish in the oven at 300 degrees Fahrenheit. Cover loosely with a piece of parchment paper to keep chicken thighs and sauce moist. Heat until warm and chicken thighs are heated through to the center, about 35 minutes. Then turn oven heat off, but allow dish to sit in warm oven for 10 minutes more before serving.

close up view of spicy honey lime chicken thighs with chives

spicy honey lime chicken thighs with lime wedges in cooking pan
Print Recipe
4.83 from 17 votes

Spicy Honey Lime Chicken Thighs (Keto, Paleo, AIP, GAPS, VAD)

You'll love the sweet, spicy and citrusy sauce that caramelizes on these easy-to-cook chicken thighs. Perfect for a weekly delicious dinner entrée!
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: DInner
Cuisine: American, Thai
Keyword: aip, Chicken Thighs, keto, low carb, paleo, Spicy Honey Lime
Servings: 6 people
Calories: 382kcal
Author: Megan
Cost: $14

Equipment

  • large skillet

Ingredients

  • 2 pounds chicken thighs : boneless, skinless (about 8 thighs)
  • ¼ cup liquid sweetener : honey for Paleo, AIP, GAPS and VAD (maple syrup may also be used if preferred) For Keto, use one that replaces honey 1:1 (like this or this but not stevia or Splenda's Stevia Sweetener).
  • 2 Tablespoons coconut aminos
  • 2 Tablespoons lime juice , fresh, from one whole lime
  • 2 Tablespoons avocado oil
  • 4 cloves garlic minced or crushed (omit for VAD)
  • ½ teaspoon sea salt
  • ¼ teaspoon EACH: cayenne , paprika, cumin, garlic powder, white or black pepper, and chili powder (These spices create a Sriracha Spice Blend.); for the AIP, VAD, nightshade-free and less-spicy version of this spice blend, see Recipe Notes below

Instructions

  • Combine low carb sweetener or honey, coconut aminos, lime juice, garlic and sea salt in a small bowl. Stir to combine, and set aside.
  • In a medium size bowl, combine the Sriracha Spice Blend spices. Stir together. Dip one side of the chicken thighs into the dish of Sriracha Spice Blend (or nightshade-free, less-spicy variation).
  • Heat large dry skillet over medium-high heat until very hot but not yet smoking (this will take 1 to 3 minutes). Add the avocado oil and swirl to coat briefly. Add the chicken thighs in a single layer. Cook the chicken until browned on both sides: about 5 to 6 minutes on the first side, then reduce the heat to medium and 4 minutes on the second side.
  • Add the honey-lime sauce. Cook the chicken, turning over occasionally (I use tongs), until cooked through, about 10 minutes. The sauce will thicken, caramelize (expect lots of tiny bubbles as the sauce caramelizes) and reduce slightly. (Note: The Keto version of this recipe does not caramelize. You'll end up with a delicious sauce! that's not quite as thick.)
  • Sprinkle the chicken with chives or greens of green onions, if desired (omit for VAD). Serve with optional lime slices over cooked cauliflower rice, or Basmati rice for GF and VAD.

Notes

AIP Spice Blend

  • In small bowl, stir together ½ teaspoon of each: dried ginger, onion powder and garlic powder. Add ¼ teaspoon turmeric and stir again.

Nightshade-free, Less-Spicy Spice Blend (VAD)

  • In small bowl, stir together ½ teaspoon of each: dried ginger, cumin, white or black pepper, onion powder and garlic powder.

Nutrition

Sodium: 230mg | Calcium: 16mg | Vitamin C: 2mg | Vitamin A: 118IU | Sugar: 1g | Fiber: 1g | Potassium: 318mg | Cholesterol: 148mg | Calories: 382kcal | Saturated Fat: 7g | Fat: 30g | Protein: 25g | Carbohydrates: 2g | Iron: 1mg

pin image of spicy lime chicken thighs in pan

What are your favorite go-to weekly dinner recipes? Here are some exciting, flavorful and easy dishes you may like:

  • Creamy Coconut Meatball Korma (Low Carb, Paleo, Whole30, GAPS)
  • Cauliflower-Chicken Au Gratin Casserole (Keto, Primal, GAPS)
  • Thai Beef and Pineapple Kabob Sheet Pan Dinner (Paleo, AIP, GAPS, VAD)

short pin of spicy honey lime chicken thighs with banner

Keto Tahini Brownies (Paleo & GF)

Updated May 1, 2020 · 18 Comments

side view of 3 stacked keto tahini brownies

Keto Tahini Brownies are moist and fudgy, but take very little work to make. With ingredients you probably have in your pantry, you can have a rich chocolatey treat in just 30 minutes! This recipe is also perfect for Paleo, Low Carb and Gluten-free.

side view of 3 stacked keto tahini brownies
Jump to Recipe

What makes a great brownie (fudgy!)?

How do you get the right fudgy texture in a brownie?

Unfortunately, in most brownie recipes, the answer is sugar, and LOTS of it. That’s why I seldom make brownies. Sugar is one ingredient we all need a lot less of.

However, all is not lost. By using tahini in this recipe, we’re adding a healthy food that is fudgy on its own — super gooey, rich and densely textured. (Tahini is a great ingredient for nut-free baking.)

The other trick to great brownies is combining a granulated sweetener with a liquid sweetener. Together, the right crystallization occurs during baking.

For the Keto and Low Carb version of this recipe, I designate below which two sweeteners to use. For Paleo, same thing: we combine a granulated and liquid sweetener to create the right crumb.

Do you frost these brownies?

It’s up to you! These brownies stand on their own perfectly: moist, fudgy and deliciously satisfying!

But brownies with frosting are super decadent and fun, so it’s up to you!

If you go with frosting, here’s my Chocolate Ganache recipe. It takes literally 10 minutes to make, or less, super fast. So if you want to add the extra indulgence, do. 😉

You can also sprinkle sea salt on top of the ganache.

Variation: Some brownie recipes rely on chocolate chips to make them good. This recipe does not need chocolate chips. But you can add them if you want to. Sprinkle the batter with chocolate chips, or fold them in, before baking.

the ingredients for keto tahini brownies spread out including ganache

What main ingredients do I need to make Keto Tahini Brownies?

You’ll need these:

  • Good quality cocoa powder: If you’re not already buying Fair Trade, here‘s a great one to start buying. I put ours on Subscribe and Save and get it every 1 to 2 months in the mail.
  • Tahini: Ideally look for one that says, “hulled”. This just means that the outer husk of each tiny seed is removed, which makes sesame seed butter easier to digest. 🙂 Here‘s a great one.
  • Eggs
  • For keto and low carb, use Monkfruit Sweetener: I like a new brand, called Besti. This product combines erythritol and pure monk fruit, so it’s as sweet as sugar. Get 10% off Besti HERE with my code BEAUTIFUL10.
  • For paleo and gluten-free, use maple sugar. I love this brand for affordability and flavor. (You can also use coconut sugar.)
  • Liquid sweetener: For keto and low carb, use a low carb maple syrup, like this one. (Fun Fact: Lakanto’s Maple Flavored Syrup no longer contains erythritol. So for those who get bloating from polyols, this syrup is now only sweetened with monk fruit.) For paleo and gluten-free, pure maple syrup.
  • A tiny bit of coconut flour: which helps to create the perfect texture in these Keto Tahini Brownies.

one keto tahini brownie with chocolate chips and ganache on top

How many brownies does this recipe make and what size?

This recipe makes 12 brownies.

I bake mine in a 6″ by 8″ baking dish (find it here), which makes mine a little taller than some brownies.

I designate in the recipe below to use an 8″ by 8″ pan, simply because that pan size is more common. The 8″ by 8″ pan will turn out a more traditional-height brownie, a little thinner than what you see in the photos.

If you want your brownies as tall as the ones in the photos, be sure to use the smaller pan size.

Either way, this recipe makes 12 brownies, and size will vary depending on your pan.

Baking time will vary by just a few minutes, depending on what pan size you choose.

overhead look at keto tahini brownies cut into 12 pieces

side view of 3 stacked keto tahini brownies
Print Recipe
4.89 from 9 votes

Keto Tahini Brownies (Moist and Fudgy, Paleo)

Keto and Paleo Tahini Brownies are moist and fudgy, but take very little work to make. With ingredients you probably already have in your pantry, you can have a chocolately treat in just 30 minutes!
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Dessert
Cuisine: American
Keyword: brownies, keto, low carb, paleo, tahini
Servings: 12 servings
Calories: 138kcal
Author: Megan
Cost: $5

Equipment

  • 8" square cake pan or 6" by 8" baking dish for taller brownies
  • oven

Ingredients

  • 1 cup tahini (hulled)
  • ½ cup Besti Monk Fruit Sweetener (granulated) OR maple sugar/coconut sugar for Paleo
  • ⅓ cup unsweetened cocoa powder Fair Trade
  • ¼ cup liquid low carb sweetener OR maple syrup for Paleo
  • 2 eggs
  • 1 tablespoon coconut flour
  • 1 teaspoon vanilla extract
  • ½ teaspoon baking soda
  • ¼ teaspoon sea salt

Instructions

  • Preheat oven to 325° Fahrenheit.
  • Grease and then line an 8" inch square baking pan with parchment paper. Set aside.
  • Add the wet ingredients to a large bowl: tahini, eggs, liquid low carb sweetener OR maple syrup and vanilla extract. Whisk to combine (they don't need to be mixed super well).
  • In a separate bowl, stir together granulated sweetener, cacao powder, coconut flour, baking soda and sea salt. Add dry ingredients to wet ingredients and fold together until fully combined, about 40 strokes with a spatula, or use an electric beater on its lowest speed.
  • Pour the batter into prepared pan and smooth the top with a spatula.
  • Bake in preheated oven for about 25 minutes or until fully puffed, with a cracked surface in some places and around the edges (edges just beginning to get darker than the middle).
  • Cool fully if you intend to frost. Cut into 12 equal pieces.

Notes

Find Chocolate Ganache Frosting recipe HERE.

two stacked keto tahini brownies with ganache and sea salt

Nutrition

Sodium: 113mg | Calcium: 35mg | Vitamin C: 1mg | Vitamin A: 53IU | Sugar: 1g | Fiber: 2g | Potassium: 138mg | Cholesterol: 27mg | Calories: 138kcal | Saturated Fat: 2g | Fat: 12g | Protein: 5g | Carbohydrates: 4g | Iron: 1mg

Can substitutions be made in this recipe?

In addition to using your choice of sweetener in this recipe, you can also sub cocoa with carob, a 1:1 replacement.

Carob is not a low carb ingredient, but may be ideal for paleo or gluten-free diets when cocoa causes an undesirable response in the body.

Lightly roasted carob has the best flavor. (Here‘s a good organic product.)

How to store leftovers?

Store brownies in an airtight container at room temperature.

In you live in a warm weather area, store your brownies in the fridge for 2 to 3 days (for best texture). Use parchment paper directly on the brownies to reduce their exposure to air and keep them extra-fresh.

Tahini Brownies also freeze really well. Simply cover and seal brownies. Defrost by leaving out at room temperature for 3 to 4 hours.

overhead view of keto tahini brownies and a dish of ganache

Looking for more great Keto, Low Carb and Paleo chocolate desserts? Try these favorites:

  • No-Bake Chocolate Chip Cheesecake
  • Chocolate Mint Cupcakes with Swirl Frosting (moist cake!!)
  • Chocolate Ganache

stacked keto tahini brownies with name on banner

one tahini brownie with ganache and chocolate chips

Keto Orange Creamsicle Cake (nut-free, dairy-free option)

Jan 11, 2020 · 22 Comments

a piece of keto orange creamsicle cake with a fork

Tender, citrusy cake topped with creamy, tangy cream cheese frosting is a simple, decadent pleasure. This soft, tender-crumbed Keto Orange Creamsicle Cake will take you back with the nostalgic flavors of orange and vanilla. Made with just coconut flour (no almond flour), this easy to assemble cake is perfect for everyday or casual celebrations. You can also make a large cake or layer cake by doubling the recipe. Low Carb, Paleo, Gluten-free and GAPS, as well as Keto.

a piece of keto orange creamsicle cake with a fork

Orange Creamsicle

The Orange Creamsicle flavor goes back to 1905 when an 11-year-old boy tried to dip vanilla ice cream into fruit juice, and it worked! He named his success an “Epsicle” because his name was Frank Epperson. “Epsicle” later became “popsicle” and eventually “creamsicle”!

The Orange Creamsicle flavor was introduced to crowds 18 years later when Frank, as an entrepreneur, started selling creamsicles at a California amusement park.

Today, this flavor brings back the good feelings of olden days. Orange Creamsicle stirs up feelings of sweet, happy, old-fashioned comfort food that’s still just as relevant to modern taste buds.

The Orange Creamsicle flavor uses two key ingredients: vanilla and orange. The tender cake setting and cream cheese frosting in this Orange Creamsicle Cake are perfectly suited to such well-loved and familiar flavors.

You’ll love the golden vanilla smell when it comes out of your oven.

Coconut Flour

Lots of Keto, Low Carb, Paleo, Gluten-free and GAPS recipes use almond flour. Almond flour is high in omega-6s, super high in glyphosate residue (because very few consumers buy organic almond flour), and it’s a crop that drains California’s desert of water. 🙁

Coconut flour has no drawbacks. This keto and low carb flour is healthy, fiber-rich and nut-free (low allergy). When used well in recipes, it adds a nice crumb without the carbs. Coconut flour is a grain-free ingredient well-suited to most wellness diets.

aerial view of keto orange creamsicle cake

Keto & Low Carb or Paleo & GAPS Sweeteners + GF

If you’re Keto or Low Carb, I designate Monk Fruit Sweetener to be used in this recipe.

I am on to a new brand called Besti that’s small and family-owned. If you know Maya of Wholesome Yum, this is her new product! I love supporting a non-GMO, U.S.-based company that cares about low carb quality foods. If you try Besti, be sure to use my discount code: BEAUTIFUL10, to get 10% off your order! (Shop all Besti Keto and Low Carb sweeteners HERE.)

Monk Fruit Sweetener is a blend of two ingredients (the very sweet and concentrated monk fruit and a less-sweet low carb sweetener of choice that takes up more bulk, like erythritol or allulose), which creates a Keto granulated or powdered sweetener to replace sugar, honey or maple syrup 1-to-1 in recipes.

For the Paleo and GAPS version of this recipe, use honey, as designated below in the recipe. Both sweetener options are gluten-free.

And both sweeteners help to create the tender, moist crumb we all love and look for in good cake.

Frosting and Dairy-free Options

This cake has a lovely classic Orange Creamsicle Cream Cheese Frosting.

If you’re dairy-free, you can make the cake with coconut oil instead of butter, so the cake itself is dairy-free. Then leave off the frosting: Instead just dust the cake with Powdered Monk Fruit Sweetener, or use this Dairy-free Keto Icing, adding a tiny bit of orange zest or orange oil.

For Paleo and GAPS, use this AIP “Buttercream” Frosting. Omit the cinnamon, and sub in a tiny bit of orange zest or orange oil.

For gluten-free and dairy-free needs, Simple Mills also has a dairy-free frosting that’s good, if you’re in a pinch and can tolerate a bit of organic sugar. (Find it here.)

Orange

The orange flavor in this recipe comes from freshly squeezed orange juice and your choice of either orange oil (find it here) or orange essential oil (find it here).

If you choose to use orange oil, we use about 1/8 of a teaspoon for the cake. This is a great pantry staple that can also be used in homemade ice cream, chocolate sauce, mochas or even in salad dressings.

If you keep organic orange essential oil on hand, you’ll only need 2 drops of it for the cake and 1 drop of it for the frosting.

For Keto and Low Carb: Regarding the orange juice in this recipe, only 2 tablespoons of juice are used, alongside 2 tablespoons of lemon juice. To make this cake extra-low carb (currently 7 grams net carbs per serving), you can sub the orange juice and use all lemon juice, which brings the carb count of the cake + frosting down to 6 grams net carbs per serving. The orange oil will still infuse the orange flavor throughout the cake.

How to store leftovers

If you plan to eat leftovers within 1 to 2 days, you can cover the cake and leave it out on the counter.

Otherwise, simply refrigerate for up to 5 days.

keto orange creamsicle cake cooling on rack

How big is the cake?

The cake is relatively small. It serves 6 people or makes 4 extra large pieces. I personally like how fast and easy it is to make a little cake for an impromptu treat or small occasion.

But when it comes to cake, everyone loves leftovers, so … be sure to double the recipe if you want a big cake.

a piece of keto orange creamsicle cake with a fork
Print Recipe
5 from 15 votes

Orange Creamsicle Cake (Keto, Low Carb, Paleo, GF, GAPS)

This citrusy tender cake has a creamy frosting and the perfect tang. You'll love making this cake on the regular for loved ones and gatherings.
Prep Time20 mins
Cook Time40 mins
Total Time1 hr
Course: Breakfast, Dessert, Snack
Cuisine: American
Keyword: cake, keto, low carb, orange, orange creamsicle
Servings: 6 people
Calories: 312kcal
Author: Megan
Cost: $8

Equipment

  • 8" cake pan (round or square)
  • hand held mixer
  • mixing bowls

Ingredients

  • ½ cup coconut flour
  • 4 eggs
  • ⅓ cup Besti Monk Fruit Sweetener (granulated) or honey for GAPS and Paleo (If you order Besti, be sure to use my discount code: BEAUTIFUL10, to get 10% off your order.)
  • ⅓ cup butter or coconut oil: melt over low heat, then measure
  • 2 Tablespoons orange juice fresh, squeezed from 1 orange
  • 2 Tablespoons lemon juice fresh, squeezed from 1 lemon
  • 1-½ teaspoons vanilla extract
  • ½ teaspoon baking soda sifted
  • ½ teaspoon sea salt
  • ⅛ teaspoon orange oil or 2 drops orange essential oil

Orange Creamsicle Frosting

  • ½ cup butter room temperature
  • 8 ounces cream cheese room temperature
  • 2 tablespoons Besti Monk Fruit Sweetener (powdered) OR honey for GAPS and Paleo (If you order Besti, be sure to use my discount code: BEAUTIFUL10, to get 10% off your order.)
  • ½ teaspoon vanilla extract
  • 1/16 teaspoon orange oil OR 1 drop orange essential oil
  • pure monk fruit extract or stevia, to taste (optional: add a bit if you like your frosting sweeter)

Instructions

  • Grease one 8" baking pan (round or square). (Line the pan with parchment paper if you want to remove it before frosting. If doubling the recipe, use two pans or one larger pan.) Preheat oven to 350 degrees Fahrenheit.
  • Stir together dry ingredients in large mixing bowl: coconut flour, sweetener (if using Keto/Low Carb granulated option), baking soda and sea salt.
  • In separate bowl, whisk together wet ingredients: eggs, honey (if making GAPS or Paleo version), fat of choice, orange juice, lemon juice, vanilla and orange oil.
  • Pour wet ingredients into dry ingredients. Stir together until fully combined, without over-mixing. (The baking soda and citrus juice will react and create large air pockets and the batter will subtly volumize.)
  • Pour batter into prepared pan(s). Bake in preheated oven until toothpick inserted in the center comes out clean and edges are brown, about 20 to 25 minutes. Cool completely before frosting.

Orange Creamsicle Frosting

  • In a medium bowl, use a mixer to cream the butter and cream cheese together until fully combined.
  • Add the sweetener, vanilla extract and orange oil. Beat slowly until the sweetener is fully incorporated. (Taste for sweetness. If you like your frosting sweeter, add the optional stevia or pure monk fruit, to taste.)
  • Beat on high for about 2 minutes, until frosting is fluffy. When the cake is fully cooled, frost. (This is enough frosting for you to double the cake recipe, so if you make a single cake recipe, you will have frosting left over.)

Assembly

  • Frost cake. Enjoy! You may also refrigerate the cake before serving. (Note: If you make the Paleo/GAPS version with honey, your frosting will be runnier, so it's easier to frost the cake in the pan with that version as opposed to a layer cake. But a layer cake will work, just refrigerate it after frosting.)

Notes

Find Orange Oil HERE.

Find Besti granulated Monk Fruit Sweetener HERE. (1 : 1 sweetness with sugar. If you order, be sure to use my discount code: BEAUTIFUL10, to get 10% off your order.)

Find Besti powdered Monk Fruit Sweetener HERE. (1 : 1 sweetness with sugar. If you order, be sure to use my discount code: BEAUTIFUL10, to get 10% off your order.)

Find pure Monk Fruit Extract HERE.

Nutrition

Sodium: 573mg | Calcium: 24mg | Vitamin C: 1.9mg | Vitamin A: 945IU | Sugar: 1g | Fiber: 4g | Potassium: 40mg | Cholesterol: 177mg | Calories: 312kcal | Saturated Fat: 19g | Fat: 30g | Protein: 5g | Carbohydrates: 7g | Iron: 0.8mg

slice of keto orange creamsicle cake on white plate with fork

How to garnish this cake?

  • Garnish with fresh berries, (or you can even add cranberries to the batter before baking during the winter holiday season).
  • Garnish with shaved dark chocolate, like these bars: Keto bar or Paleo bar. Use a knife or veggie peeler to get shaved curls.

Do you make cakes often or for special occasions?

Here are a few more you might enjoy!:

  • Keto No-Bake Chocolate Chip Cheesecake (also Paleo)
  • Chocolate Mint Cupcakes with Swirl Frosting (Keto, Paleo, GAPS)
  • Crock Pot Cinnamon Roll Coffeecake (Keto, Paleo and GAPS)
  • Chocolate Cream Cheese-Filled Cake (Primal, Gluten-free, Instant Pot option)

two slices of keto orange creamsicle cake with fork on white plate

soups and stews cookbook information with text and link to more information

a slice of keto orange creamsicle cake with fork and orange slices

Chinese Chicken and Wild Mushroom Stew

Updated Feb 14, 2021 · 16 Comments

chinese chicken and mushroom stew on a white plate with fresh rosemary

Chinese Chicken and Wild Mushroom Stew bakes in a thick gravy that, despite being dairy-free, is addictively creamy … and slightly ginger-spicy. Mostly hands-off, this easy nourishing meal is perfect for Paleo, Keto, AIP, GAPS and Whole30.

chinese chicken and mushroom stew on a white plate with fresh rosemary

Stew

My favorite dinners are cozy stews. Stew encourages a rich sauce or gravy and the healthy use of bone broth. Stews are also satisfying, and they digest well. Regarding this stew base, I can’t help standing over the stove top, eating it spoonful after spoonful!

Serve stew with a green salad and spooned over cauliflower rice, basmati rice (for gluten-free and VAD), mashed potatoes or mashed cauli. It feels like a feast — rich, saucy and flavorful with refreshing, colorful sides.

Add a crackling fire and the cold weather outside, and feel right jolly. 😉

Mushrooms

Mushrooms are the crowning glory of this dish. Scroll down to the bottom of the post to see all the wild mushrooms I get to choose from, the local ones available in Oregon right now. What treasures!

Use wild mushrooms in moderation in this recipe so it remains affordable. Or, exclude the wild mushrooms, and just use what works best for your lifestyle, more common mushrooms.

white dish with chinese chicken and mushrooms with rosemary and potatoes

Dried mushrooms are also used in this sauce — they add a rich concentrated flavor and silky texture.

If you haven’t used dried mushrooms before, they’re easy to use! You can order them here; they simmer a bit, and then they’re ready to slice and use. (Easy.)

Plain crimini or button mushrooms are used, too, in this recipe, sautéed with ginger and garlic.

This recipe is mostly hands-off and easy, a relaxed recipe that my kids like me to double.

aerial view of chinese chicken and mushroom stew in casserole dish

Sauce or Casserole

This stew can be made in one of two ways, whichever suits you best:

  1. Choose Option 1 in the recipe below if you want to make your mushroom sauce on the stove top. With this method, the chicken roasts separately. To serve, plate your favorite rice, cauli rice, mashed potatoes or mashed cauli. Top with mushroom gravy and roasted chicken. (The components are kept separate during cooking.)
  2. Choose Option 2 below if you want the saucy stew base to bake with the chicken in a casserole dish (as pictured). After the chicken and sauce are done baking, simply top your starch or cauliflower with the stew.
  3. Below the recipe in the Recipe Notes section, you’ll find a third option which is for those on the GAPS Diet, an extra gentle and high-fat way of cooking and serving the dish.

If you love nourishing stews like this one in general, I recommend you look into my newest cookbook, which shares 80 stews and soups — as well as seven secrets for making easy nourishing stews extra delicious and satisfying. Find the eCookbook + 5 bonus videos HERE, or find the paperback version on Amazon HERE.

aerial view of chinese chicken and mushroom stew in casserole dish
Print Recipe
5 from 5 votes

Chinese Chicken & Wild Mushroom Stew

Chinese Chicken and Mushroom Stew is served with a thick gravy that's addictively creamy and slightly ginger-spicy. Bake this stew all together in a casserole dish, or roast the chicken, and cook the gravy on the stove top. (Paleo, AIP, Keto, Whole30, GAPS, VAD)
Prep Time15 mins
Cook Time1 hr 5 mins
Total Time1 hr 20 mins
Course: DInner
Cuisine: American, Chinese
Keyword: aip, chicken, chinese, keto, mushroom, paleo, stew
Servings: 5 servings (or more)
Calories: 303kcal
Author: Megan
Cost: $15

Equipment

  • colander
  • skillet
  • oven
  • casserole dish (optional)

Ingredients

  • 2 to 4 pounds chicken , depending on how many you're feeding, whole legs or thighs preferred, bone in, skin on
  • 4 cups crimini mushrooms , fresh, or shitake mushrooms, sliced (or a combination of both)
  • 1-⅔ cups bone broth
  • 1 cup wild mushrooms — oyster are nice (optional)
  • ¾ cup dried shitake mushrooms or one 1 oz. package
  • ½ cup green onions thinly sliced, optional (omit for VAD)
  • ¼ cup duck fat separated into two 2 portions (or rendered tallow, lard, duck fat, sesame oil [not for AIP] or ghee [not for AIP])
  • 4 cloves fresh garlic , crushed or minced
  • 2 inch nub fresh ginger , grated or minced (about 2 Tablespoons)
  • 2 Tablespoons coconut aminos (or 1 Tablespoon real fermented soy sauce for Keto/VAD)
  • 1 teaspoon apple cider vinegar
  • 1 teaspoon honey (omit for Whole30; use liquid low carb sweetener for Keto/Low Carb)
  • ½ teaspoon sea salt + more salt and pepper (omit pepper for AIP)

Instructions

  • Preheat the oven to 375 degrees Fahrenheit.
  • Place the dried mushrooms into a little pot. Add 1-½ cups water. Simmer 15 to 20 minutes, covered. Watch them to prevent the liquid from evaporating during the last few minutes of cooking. Pour the mushrooms into a colander and rinse them well. When they are cool enough to handle, slice them and set aside.
  • Meanwhile place 2 Tablespoons fat of choice in a large cast iron skillet or Dutch oven, over medium heat.
  • Add the chicken legs, rolling them over in the fat to coat. Turn off the flame beneath the pan. Salt and pepper them to taste and roll them over again so they are well coated in fat, salt and pepper. (Alternately, cook the chicken in a casserole dish by heating dish and melting fat in preheating oven. Roll chicken in melted fat, then bake [as per directions below] in casserole dish.)
  • Option 1 (stove top sauce): Place the pan in the preheated oven and roast the chicken until the chicken is cooked through, about 60 minutes, until juices run clear when meat is poked deeply to the bone with a knife.
    *Option 2 (casserole dish baked chicken with sauce included): Place the pan in the preheated oven and roast the chicken until the chicken is almost (not quite) cooked through, about 45 minutes. *If using Option 2 below (baking the chicken and sauce together in your casserole dish), use tongs to set chicken temporarily aside on a large plate after the 45 minutes.
  • (For both options): While the chicken bakes, in a second medium size cast iron skillet or Dutch oven, melt the remaining 2 tablespoons fat.
  • Add the rehydrated sliced mushrooms, fresh mushrooms, ginger, garlic and ½ teaspoon sea salt. Sauté 5 minutes. Then cover. Simmer over low heat for 5 additional minutes.
  • Option 1 (stove top sauce): Add bone broth, coconut aminos, honey and apple cider vinegar to sautéed mushrooms. Stir to mix. Replace the lid and simmer over low heat for 35 minutes, stirring every 10 minutes or so. After the cooking time has elapsed, spoon out about half the sauté mixture into a bowl. Allow it to cool slightly, while you keep the remainder warm in the covered pan. When it’s cooled to warm or medium-hot, place the mushrooms in your blender and purée on medium speed until smooth, about 50 seconds. Stir purée back into the sauté. Keep warm until the chicken is cooked through. Serve the roasted chicken on top of rice or potatoes or the cauli (low carb, grain-free) versions, depending on your diet or preference, smothered in sauce and garnished with optional green onions (not for VAD).
  • *Option 2 (casserole dish baked chicken with sauce included): Pour any acumulated cooking juices and melted fats from baked chicken (casserole dish) into a 2-cup measuring cup. Add bone broth to the 1-⅔ cup line. (You won't use all of the bone broth called for in the Ingredients with this option.) Scoop about ½ of the sautéed mushroom mixture into blender. Add broth, coconut amino acids, apple cider vinegar and honey. Purée 30 seconds. Pour sauce back into sautéed mushroom pan, stirring to mix. Pour sauce into empty chicken baking dish. Add chicken thighs on top. Bake 25 to 30 additional minutes, until juices run clear when chicken is poked deeply with a knife. Serve chicken on top of sauce and rice or mashed potatoes or the cauli (low carb, grain-free) versions, depending on your diet or preference.

Notes

Gentle GAPS Variation

  1. Cook both the mushrooms and the chicken legs in the same covered pan on the stovetop, allowing the chicken to poach and the skin to stay soft.  You may need two covered pans to allow enough room, placing the legs around the perimeter of the pan and the sautéeing mushrooms in the center where they can bubble away and be moved around from time to time.
  2. When the chicken is cooked through, about 45 minutes total over low heat, use a fork and knife to remove the soft skin, reserving it.
  3. Allow the skin to cool with ½ the mushroom mixture.
  4. When the mushrooms are puréed (step 8 above), add the skin to the blender as well, puréeing it in. (This technique is not only very GAPS-friendly, it also lends a gourmet creaminess to the sauce. No one will ever know it’s there, but it will add a delicious rich note to the dish. The photographs I’ve shown here of the recipe are the GAPS version of the sauce.)
  5. Continue with the recipe as it proceeds above.

Nutrition

Sodium: 440mg | Calcium: 27mg | Vitamin C: 3.3mg | Vitamin A: 220IU | Sugar: 1g | Fiber: 1g | Potassium: 450mg | Cholesterol: 76mg | Calories: 303kcal | Saturated Fat: 7g | Fat: 23g | Protein: 18g | Carbohydrates: 5g | Iron: 1.2mg

How to reheat leftovers?

Like most stews, Chinese Chicken and Mushroom Stew reheats beautifully.

Preheat oven to 300 degrees Fahrenheit.

Place leftovers in a casserole dish. Cover loosely with a piece of parchment paper or fitted lid. Reheat in oven for 25 minutes.

Leftovers keep well in the fridge, covered, for up to 5 days.

two images of chicken and mushroom stew on white plate

Wild Mushrooms

Wild mushrooms are expensive. You want them to stand out and be special.

Pro tip: To accentuate their unique shapes and flavors, sauté wild mushrooms separately, in a generous amount of fat with sea salt, using a lid to create steam, if you don’t want to purée them with the sauce. Top each portion of stew with the funky-shaped beauties.

Here are the local, wild mushrooms that my favorite locally owned market is selling right now. All Oregon grown.

chanterelle mushrooms maitake mushroom oyster mushroom yellow footed wild mushrooms hedgehog mushrooms

Looking for more soups and stews to fit your diet?
My husband and I owned a bone broth, soup and stew café for several years. Enjoy my cookbook (eBook or Paperback), which shares customer favorites for Paleo, AIP, Keto, GAPS, Whole30 and VAD soups and stews.

soups and stews cookbook information with text and link to more information

AIP Healthy “Chocolate” Banana Cookies with Glaze

Dec 28, 2019 · 21 Comments

aip chocolate banana cookies stacked in a mason jar for storage

These AIP treats have no added sweetener, but you’d never know it (my kids didn’t!). Even if you’re not AIP, you’ll love these egg-free, nut-free, dairy-free, grain-free Paleo cookies — whether for a holiday cookie party, snacks or throwing into lunches.

You’ll love how fast and easily this batter comes together — and then you’ll have cookies!

Jump to Recipe

mason jar filled with stacked aip chocolate banana cookies for storage

Healthy enough to eat anytime of day, AIP Chocolate Banana Cookies can be made with or without the glaze. AND, to top it all off, these brownie-banana gems contain resistant starch.

We like these autoimmune protocol cookies throughout the day, for a healthy snack, a quick breakfast, with lunch or after dinner.

Coconut Butter & Tiger Nut Flour

AIP “Chocolate” Banana Cookies contain a couple very healthy ingredients: coconut butter and tiger nut flour.

Coconut butter can be made homemade to save money (find Coconut Butter recipe here), or purchased if you want a really smoothly textured butter (here).

Coconut butter is full of good fats and provides great energy.

To make homemade coconut butter, you simply process unsweetened dried coconut in your food processor until it’s runny, about eight minutes for most machines. I use five cups shredded coconut for the best outcome. A high-speed blender also works great for this job; just be sure to use the low speed, and you may need the tamper.

Tiger nut flour is this cookie’s source of resistant starch.

If you eat tiger nut flour regularly you’ll love how it blesses your digestion and colon health. If you’ve never had it before, it’s best to start slowly, with just a bit (maybe half a cookie? 🙂 ) to see how you do. While everyone needs resistant starch in their diet (read more about what it is and how it works here), it may cause gas if your gut isn’t fully thriving. Starting slowly is the way to introduce it, as opposed to avoiding it altogether.

Tiger nut flour is AIP-friendly, offers terrific prebiotics, and it tastes like graham cracker crumbs if you get this brand.

(Another way to get great prebiotics in cookie form, especially if you can’t eat tiger nuts, is with these green plantain Carob Brownie Bites, totally AIP and super delicious!!)

Tiger nuts also offer magnesium, iron, tons of other vitamins and minerals and oleic acid, a monounsaturated fat. (source)

plate of aip chocolate banana cookies

Fat & Sweetener

Two more reasons this recipe is wonderfully easy: It has no added fat OR sweetener. This makes the dough fast to assemble!

This unique cookie contains only nutrient-dense bananas, roasted carob, coconut butter, tiger nuts, sea salt (and baking soda)! That’s it! How sweet to get dessert type coziness from foods that provide energy and fiber. Kind of like a health food bar, but in cookie form.

Therefore, grab these on the go! If you can swing a sausage and a cookie, you’re set with your macronutrients even when you don’t have long for a meal.

Alternately, sit down with a glass of non-dairy milk or a hot cup of tea or herbal coffee, and savor your cookies.

These AIP cookies also make a healthy snack! Maybe have a beef jerky stick in one hand and a cookie in the other? 🙂 (Plus, I’m really enjoying celery lately LOL! 😉 Grab a stalk of celery too, seriously: so good!)

Glaze

The carob glaze is optional! The carob glaze if fun, pretty, easy and fast to assemble, delicious — but definitely optional. 🙂

Either way, once your cookies are cooked and cooled, you can store them stacked in a mason jar in the fridge. Wide mouth jars (like these) are the perfect size to allow in these cookies if you use this two-ounce scoop to make the cookies.

I put a small piece of parchment between each cookie, but if you stack them when they’re already chilled this may not be necessary.

stack of aip chocolate banana cookies

aip chocolate banana cookies stacked in a mason jar for storage
Print Recipe
5 from 20 votes

AIP "Chocolate" Banana Cookies with Glaze (Fast & Easy Prep!, No Added Sweetener)

15 minute prep time and no added sweetener, these delicious and pretty Paleo cookies are egg-free, nut-free and great for snacks or treats!
Prep Time15 mins
Cook Time20 mins
Total Time35 mins
Course: Breakfast, Dessert, Side Dish, Snack
Cuisine: American
Keyword: aip, chocolate, cookies, egg-free, nut free, paleo
Servings: 8 large cookies (or more if smaller)
Calories: 181kcal
Author: Megan
Cost: $3

Equipment

  • cookie sheet
  • blender

Ingredients

  • 3 bananas , ripe
  • ½ cup coconut butter
  • ½ cup carob powder , roasted , sifted
  • ⅓ cup tiger nut flour
  • ¼ cup water , warm or room temperature, not cold
  • ½ teaspoon baking soda , sifted
  • ¼ teaspoon sea salt

Optional Glaze

  • ¼ cup coconut oil melted
  • 2 Tablespoons carob powder roasted
  • 1 Tablespoon maple syrup
  • 1-2 pinches sea salt

Instructions

  • Preheat oven to 350 degrees Fahrenheit. Grease a large cookie sheet, or line it with parchment paper.
  • In large bowl combine dry ingredients: carob powder, tiger nut flour, baking soda and sea salt.
  • In blender combine banana, coconut butter and warm water. Start motor with lowest speed for 15 seconds and increase to medium low speed for 15 more seconds, scraping down the sides once.
  • Pour wet ingredients into dry ingredients. Combine with handheld mixer at medium speed.
  • Use large cookie scoop to portion cookie batter onto prepared cookie sheet. Wet three fingers to slightly flatten each cookie: Dip three fingers into warm water. Press down mounded top of each cookie (about halfway). Dip fingers in water again and smooth tops.
  • Bake in preheated oven about 20 minutes, until tops and sides are cracked in places, slightly firm but still a little soft in the center when touched gently.
  • Remove from oven and cool completely. Chill cookies in fridge or freezer if you plan to glaze them.

Glaze

  • In small bowl combine all ingredients: coconut oil, carob, maple syrup and sea salt. Whisk together until smooth.
  • Pour 1-2 teaspoons glaze in the center of each cookie. Use the back of a spoon or your finger tip to spread the glaze out over the circumference of each cookie. Chilled cookie will quickly "dry" and set up glaze. Put a second layer of glaze once the first one has solidified if you want the glaze thicker. Serve or store for later.

Notes

Find Coconut Butter HERE.

Find Roasted Carob Powder HERE.

Find the best Tiger Nut Flour HERE.

Nutrition

Sodium: 196mg | Calcium: 36mg | Vitamin C: 4mg | Vitamin A: 30IU | Sugar: 11g | Fiber: 6g | Potassium: 230mg | Calories: 181kcal | Saturated Fat: 8g | Fat: 12g | Protein: 1g | Carbohydrates: 21g | Iron: 0.6mg

a plate of healthy aip chocolate banana cookies with carob glaze

Do you love the fast and easy prep, and the no added sweetener? I love the convenience of healthy AIP cookies! … and providing treats for my family! 🙂

If you love tiger nuts and AIP recipes that use them, I also highly recommend this Tiger Nut Tortillas recipe. We make them weekly, there’s no rolling them out, and they taste terrific.

We also love this AIP Copycat Cream of Wheat Porridge that utilizes tiger nut flour. (Find the best tiger nut flour here.)

stacks of aip chocolate banana cookies

10 NEW Tips for How to Succeed on the GAPS Diet

Updated Feb 2, 2020 · 4 Comments

10 NEW TIPS TO SUCCEED ON GAPS DIET BANNER

This post shares 10 tips for how to succeed with your wellness goals on the GAPS Diet.

My three children and I adhered to the GAPS Diet for over six years. We were among the first patients to follow the diet. We started the diet at a time when there were very few resources or recipes available to support our process. So we created recipes ourselves (see my cookbook here) and learned and researched along the way.

10 NEW TIPS TO SUCCEED ON GAPS DIET BANNER

That segment of time was filled with healing, learning, yearning, rebelling, quelling and, thankfully, no yelling. 😉 Humor, deprivation, mistakes, successes, lots of family … and few regrets. What a bonding experience!

I cooked (and still cook most days) like a pioneer woman — making homemade meat patties for breakfast, roasted chicken for lunch and beef stew for dinner, with homemade, grain-free, gentle baked goods on the side … and usually a mug of bone broth.

We ate a lot of soup. We still eat a lot of soups and stews. (See my newly published cookbook of soup and stews here.)

Plus lots of cucumbers, sauerkraut, homemade yogurt, sprouted nut butter or grain-free granola at times and gummies.

We reached most of our goals, and as we still do a partial GAPS Diet and I meet with GAPS clients weekly, I am in a wonderful position to share with you some of the tips and insights I continue to learn about How to Succeed on the GAPS Diet. Here we go!

A little bit about me (and why I’m qualified to write this post)

Regarding my own credentials, I am quite openly self educated. 🙂 While I recommend you consider a functional medical doctor or a naturopathic physician, I am recommended by doctors to their patients and sought out by clients because of my breadth of experience with food, diet and cooking, as well as my own wellness journey, my devotion to research and my open-mindedness. I owned and ran a bone broth GAPS Diet café for many years, have authored two GAPS cookbooks and have taught ancestral cooking classes for several years. I do not claim to be a medical authority or have all the answers. 🙂 But I hope this post is helpful to you.

Tip 1. Read the book. But also look beyond the book.

The task of creating a healing diet that encompasses all obstacles and all nutritional insights is impossible. Since Dr. Natasha Campbell-McBride first wrote her book (find it here) eight years ago, she has increased her clinical experience. Ten years of seeing new patients and training new practitioners to help patients around the world have deepened her knowledge.

I hope Gut and Psychology Syndrome will be updated and edited at some point. While the book contains most of what you need to begin, there is so much more to know, especially for those of us with complex healing journeys.

If you work with a GAPS-trained practitioner (find one here), they will have considerable knowledge beyond the book. If you don’t, just remember to reread the book and have a network to further your research: friends, blogs, Facebook groups (here’s one for Full GAPS, and here’s one for Intro.) and the willingness to research, ask questions and try new things. Healing not only our own bodies, but often our children’s at the same time, rivals the work of a detective. 😉 We need updated and expanded resources.

Tip 2. Know about lectins, and consider eliminating them.

Tip 1 points to this tip, which is: There is nutritional information you may need that is NOT contained in the GAPS book. Many of us need new and additional nutritional and physiological insights for leaky gut to be healed.

Recently made famous by Dr. Steven Gundry, lectins, not too dissimilar from other anti-nutrients you may have learned about, are plant compounds that cause leaky gut and prevent it from healing. While many of us are educated about phytic acid and how to reduce it in nuts and seeds, very few people, relatively speaking, have heard about lectins.

Lectins could literally be one main thing standing in the way of healing. That’s because lectins are in many GAPS Diet staples: winter squash, zucchini, cucumbers, bell peppers and beans. The easy way to recognize a lectin-containing food? Is it a seed, nut or does it contain a seed? (There are some exceptions.)

While I embrace most truths that will get me well, I must admit, even I closed my eyes to lectins when I first learned about them. As in: Not another thing, please! I know you can relate. But if you get or have symptoms that won’t disappear, it may be time for you, too, to eliminate or significantly reduce lectins, to see what kind of progress you can make through their elimination.

Personally, I had stomach aches I couldn’t account for and a rash — until I eliminated most lectins. Removing those seedy foods finally allowed a new stage of my healing to happen. Here’s a good place to start learning more about lectins and how to remove them from your diet. To be clear, foods with lectins include most nuts, seeds and peanut butter! (Sorry!)

I also lost (and have kept off) eight pounds when I eliminated foods high in lectins.

For a low-lectin grocery list combined with a low histamine diet, see this article … which includes the nuts and seeds that you can still eat on a low-lectin diet. 🙂

Tip 3. Be willing to give up nightshades.

Nightshades cause inflammation (often in the form of joint pain, bloating, puffiness and rashes) for many patients. Nightshades include not only the most well known produce items, tomatoes, eggplant, potatoes and peppers, but also goji berries, herbs like ashwagandha and well loved spices like paprika and cayenne.

Find a full list of nightshades here, and consider alternatives to these favorites. (For example, try delicious and healthy Nomato Sauce.)

Tip 4. Be willing to give up GAPS Diet foods, while on the GAPS Diet!

Just when you think your diet can’t be any more restrictive, it can. Of course, if you’re not ready emotionally, then wait. It’s okay to wait.

Alternately, if you’re READY to be well and beyond your symptoms or to really help your child, then focus on the good things you CAN eat to get you through this period of deprivation.

I was down to just three foods for one stage of my healing process, but it was helpful and worth it. I ate just homemade pork sausages, carrots and zucchini for about a year. (I’m not suggesting you do this.) All other foods caused horrible rashes and stomach aches! By removing chicken, beef, lamb and all other veggies, I gave my body a break and was able to find healing modalities that set me back on the path to healing.

Ultra-restricted diets can reduce inflammation and give us time to research or gain new insights. They don’t last forever. Breaks from aggravating foods offer a potential path for new progress and breakthroughs.

the GAPS book and banner of 10 New Tips for How to Succeed on the GAPS Diet

Tip 5. Be aware of too much vitamin A.

This insight is the most important one I’ve learned since graduating from GAPS to wellness. While a profoundly surprising concept when I first read about it, too much Vitamin A is potentially toxic and can actually exacerbate and prolong leaky gut conditions, including eczema, low stomach acid, an imbalance of gut flora and mental health issues — especially for those of us with compromised detoxification pathways.

You can read more about the Vitamin A Detox diet here. The VAD diet can be combined with GAPS, and I have multiple clients combining VAD with GAPS or AIP, seeing encouraging progress for skin and gut conditions as well as mental health issues and more. Personally, the first benefits I saw were mental health related and then skin and gut.

Tip 6. Consider castor oil packs for liver cleansing and reducing inflammation.

Some of you know this tip already. But it took me YEARS to finally use this protocol. I did it toward the end of our GAPS journey when one of my older kids and I had some symptoms that signaled liver congestion. Because reducing inflammation is always a good idea, I started castor oil packs for both of us (source).

Like most moms and kids, we like watching movies and reading books, and that’s the fun part of castor oil packs. They provide a time of true rest, during which the body does some dramatic healing.

In The Oil That Heals, Dr. William McGarey (find it here) describes two studies wherein patients had increased lymphatic activity from the regular use of castor oil packs. Our lymphatic system is the roadway on which toxins are ushered from the body. So increased lympthatic activity means detoxification. Added to all this, castor oil packs are gentle for most people.

Ask your practitioner if you’re not sure if castor oil packs are right for you. Read here about how to use castor oil packs.

Tip 7. Make sure you’re supporting your detox pathways in other ways too.

My favorite way to detox is through use of our near infrared sauna. We have a two person sauna in our bedroom. What I wouldn’t sell to hold on to this one possession! 😉 The sauna has done wonders for my health and my teenage daughter’s! We bought a scratch and dent/floor model to save money. If your budget is tight, I personally believe they’re worth saving up for. Here is my favorite near infrared sauna site; they offer different models for different budgets.

My other favorite way to detox is through grounding, or earthing. What finally allowed me to move past the three foods I was stuck with was a vacation to Southern California. The beach and sun allowed my body to detox in ways that the Pacific Northwest did not. Read more about this miracle here. I continue to ground regularly even here in Oregon.

Be sure to integrate or consider dry brushing. This ritual takes just five minutes and can be practiced three to four times a week before your detox bath.

Also, consider supplements that aid in detoxing.

Tip 8. Include a few supplements.

While supplements aren’t encouraged initially on GAPS, here are a few to consider and from which to benefit:

  • Magnesium plays a role in over 300 biochemical reactions in the body, including regularity (regular bowel movements are a key to detoxing). (My family takes these tablets, and I take this powder because it’s not synthetic and means fewer pills to swallow.)
  • A good B complex, without synthetic vitamin A, facilitates detoxification. (I like and use this one.)
  • Gentle ferments and prebiotics from food (the best source for both are fermented asparagus, fermented onions or fermented garlic).
  • Supplements to treat specific conditions: for example, diatomaceous earth for pathogen overgrowth and/or worms (read about using it here) or herbal antibiotics for pathogen overgrowth (read more about how-to here).
  • Add minerals to your diet with fulvic acid.
  • Using apple cider vinegar (or lemon juice or gentian tincture) alongside activated charcoal helps to cleanse the liver and pull internal toxins out through the alimentary canal. I’ll write more on this soon, but I love the results I’ve seen from this daily ritual.

Feel free to ask in the Comments section below if you have any questions. Work with a good holistic practitioner (naturopathic or functional) to find the right supplements, but also do your own research. While we started the GAPS diet without any supplements, adding several in was a key step to improving our health.

Tip 9. What are other dietary limitations that may be helpful?

Low-oxalate (learn more here), low salicylate, low-FODMAP (insights here), low-histamine (combined with lectin-free here, because they’re linked), anti-candida (how-to here) and, as mentioned, the Vitamin A Detox diet. I’m currently of the opinion that most sensitivities can be overcome through a low Vitamin A diet combined with a grain-free, sugar-free protocol and a few well-chosen supplements.

Also learn about food intolerances here. The difference between a food sensitivity, a food allergy and a food intolerance is the difference between being stuck and overcoming major health challenges. My daughter put her asthma into remission when we learned her food intolerance was dairy, and I put my incurable bladder disease into remission when I learned my food intolerance was all fruit (and eliminated it from my diet). I was completely lethargic after every meal I ate on GAPS that included fruit, but didn’t know why. Pulled fruit, got well.

Tip 10. Don’t hurry through Intro, even with the little things.

Don’t hurry means:

  • Drink meat stock instead of bone broth. Here is how to make both and the differences.
  • Use lots of fresh ginger.
  • Wait to sauté.
  • Use an Instant Pot (HERE).
  • Make great soups.
  • Use a steam basket (here or the Instant Pot steam basket here).
  • Wait on nuts and seeds, even the pancakes with nut butter and squash described in the book.
  • Restart Intro if needed; plan on it! Read more about how to go slowly on Intro here.
  • Combine Intro with the Vitamin A Detox diet for faster and truer benefits.

soups and stews cookbook information with text and link to more information

Where are you struggling? What’s your biggest challenge on the GAPS diet? What has helped you to succeed the most?

Real Food Eggnog Recipe {dairy-free option, Paleo, Low Carb}

Updated Dec 12, 2020 · 11 Comments

glass of holiday paleo eggnog

This traditional Real Food Eggnog recipe gives you a thick eggnog (the best texture) — without the unnatural thickeners so common in commercial recipes. Use your favorite non-dairy or raw milk. Suitable for ancestral real food diets: Paleo, Gluten-free and Low Carb, this holiday favorite is at its best without refined sweeteners or additives.

Jump to Recipe

glass of holiday paleo eggnog

What’s the best eggnog texture? How to make it thick …

Commercial brands of eggnog use thickeners such as carrageenan and guar gum, some of which have been linked with inflammation — undesirable for a pure, whole food diet.

Truth be told, I like a thick eggnog, one that is almost custard-like. So I have added what I consider the gentlest and healthiest real food thickener — sustainably-sourced gelatin, to my recipe.

The added step is worth the mouth-feel reward you get from the finished recipe!

Gelatin is optional. If you want a simpler, quicker version of the recipe, just omit the gelatin, and purée all the other ingredients in a blender briefly. Chill, garnish and serve.

What’s the history of Real Food Eggnog

This high fat, high cholesterol, sweet treat nourishes us and connects us with history.

Although eggnog originated among the English aristocracy, it quickly became popular on American farms of the 18th and 19th centuries — rich with farm eggs, jersey cow milk and cream, and the nutmeg and cheap rum from the Caribbean.

For the historic dairy-free version of Real Food Eggnog, see the recipe Notes version below, that derives from Puerto Rico!

raw-eggnog-landscape-2

How to use the leftover egg whites

Real Food Eggnog uses eight raw egg yolks … But, don’t throw away the whites!  There are three easy options I’d like to share with you:

1) Beat the egg whites until stiff and then fold them into the finished eggnog. This is the traditional use for the whites, as recorded by George Washington!

2) Those protein powerhouses can be used in any bread or waffle recipe in place of whole eggs! The effect will be slightly different, but frugal and good!

3) You can also make an egg-white omelette adding back in the missing fat and cholesterol by cooking it in lots of butter, lard or bacon grease, and filling it with aged cheese (if you eat dairy) and high-fat meat. Yummy.

To use alcohol or not? Which alcohols are grain-free

I don’t drink alcohol, but if you do (and it is indeed traditional for eggnog), I discuss below the Paleo options and how much to use.

Here are three grain-free alcohol choices that go well with eggnog:

  • Tequila
  • Vodka
  • Gin

Choose your brand of alcohol according to its purity and quality. If you choose the highest ratio of alcohol for this recipe (1 ½ cups = 20% of the recipe), your hooch can actually stay in the fridge for an extended period. The alcohol keeps it preserved! The larger ratio of alcohol is ideal when the nog is sipped and savored in smaller portions.

The smaller amount of alcohol indicated in the recipe (¼ cup) is recommended for larger servings, or gatherings where kids will be served.

What sweetener to use in Real Food Eggnog

I use a combination of sweeteners in this recipe: either honey, maple syrup, coconut sugar, maple sugar or a low carb sweetener (for the low carb version) … PLUS stevia or pure monk fruit sweetener — based on your diet and preference.

Occasionally I am asked why I use stevia in recipes when I have already used another sweetener, such as honey. The answer is two-fold:

1) Many natural sweeteners, such as honey or pure maple syrup, have a very strong and distinct flavor, one that might be distracting from the recipe itself. Stevia adds additional sweetness as a silent partner. With the amount I use, you don’t know it’s there, but its addition accomplishes just the right amount of sweetness.

2) Because of our health history, we like to keep our “sugars” to a minimum. Even too much honey can upset one’s flora balance or blood sugar levels. By using part stevia we cut down on the overall amount of “sugar” in a recipe and decrease the risk of consuming too much sweetener. Stevia, made without dextrose, in our experience, is harmless and helpful with no side effects.

For those who feel stevia does indeed cause an imbalance, pure monk fruit sweetener (find it here) is a good alternative. Or just add  more of your favorite sweetener, to taste, if you prefer.

glass of homemade eggnog
Print Recipe
5 from 10 votes

Real Food Eggnog (Ancestral, Paleo, Gluten-free, Low Carb)

Real Food Eggnog gives you a thick eggnog (the best texture) but without the unnatural thickeners or refined sugars so common these days. Use your favorite non-dairy or raw milk.
Prep Time5 mins
Cook Time10 mins
Total Time15 mins
Course: Appetizer, Beverage, Dessert
Cuisine: American, Caribbean
Keyword: eggnog, low carb, paleo, raw
Servings: 4 servings
Calories: 480kcal
Author: Megan
Cost: $5

Equipment

  • blender or hand blender (or frother)
  • saucepan

Ingredients

  • 4 cups milk (raw) or non-dairy milk of choice (such as coconut milk or homemade cashew milk for Paleo, or homemade macadamia nut milk for low carb)
  • 1 cup cream or non-dairy high fat milk, such as cashew milk or macadamia nut milk made with less water so it's richer
  • ½ cup honey , pure maple syrup, coconut sugar — or low carb sweetener for low carb (The Keto version of this recipe has 2 grams net carbs per serving.)
  • 8 egg yolks (raw)
  • ¼-1 ½ cups rum brandy or cognac (optional, fine to omit)
  • 1 tsp. gelatin
  • 1 tsp. cinnamon
  • ½ tsp. nutmeg
  • ⅛ tsp. stevia NuNaturals brand or to taste (depending on the potency you buy); this ingredient is optional (pure monkfruit, to taste, may also be used)

Instructions

  • Place the heavy cream in a small saucepan.
  • Whisk together the gelatin, cinnamon, nutmeg and stevia.
  • Sprinkle the gelatin and spices over the cream’s surface, whisking to incorporate, allowing one minute for the gelatin to dissolve.
  • Heat the cream over medium heat, stirring, for 2 to 3 minutes, until the cream is steamy, but not yet simmering.
  • Remove the pot from the heat and add your sweetener of choice. Stir to dissolve.
  • Allow the cream to cool for 5 minutes.
  • Add all the components to a blender: raw milk or non-dairy milk, egg yolks, optional alcohol, and cream mixture.
  • Blend briefly on low speed, 10 to 15 seconds, until the ingredients are well mixed.
  • Chill and serve, sprinkled with more freshly grated nutmeg as a garnish.

Notes

Variation

In Puerto Rico, eggnog is made with coconut milk and is called coquito. To make this non-dairy version, simply substitute in 5 cups homemade or canned coconut milk for the milk and cream.

Nutrition

Sodium: 147mg | Calcium: 373mg | Vitamin C: 0.3mg | Vitamin A: 1790IU | Sugar: 13g | Fiber: 1g | Potassium: 406mg | Cholesterol: 497mg | Calories: 480kcal | Saturated Fat: 22g | Fat: 40g | Protein: 16g | Carbohydrates: 16g | Iron: 1.2mg

a glass of traditional eggnog

Did you grow up enjoying eggnog during the holiday season? Did you buy it or make it homemade?

You’ll also love this Eggnog Cheesecake recipe! It’s one of my all-time favorite desserts.

Keto Holiday Breakfast Casseroles

Updated Dec 17, 2019 · 11 Comments

collage of several keto breakfast casseroles

Who doesn’t love a rich and indulgent — yet nutrient dense and healthy — breakfast casserole for a special gathering or holiday?! Our family LOVES this brunch tradition! Enjoy this collection of the best Keto and Low Carb breakfast casseroles from which to choose.

collage of several keto breakfast casseroles

Whether you’re preparing for a holiday morning, a big breakfast gathering or you need great food to get you through the week, this collection of casseroles and casserole-muffins is a helpful list to which to turn.

Cheesy Vegetarian Casseroles

Artichoke Feta Breakfast Casserole (1g net carbs per serving) — Rich and delicious, easy to assemble and a crowd pleaser! Makes a big portion for holiday gatherings.
Artichoke Feta Breakfast Casserole is Keto, Paleo/Primal and GAPS. It's rich and super satisfying. You'll love the quick prep and happy eaters! Make it for a crowd; it's a nice big recipe with leftovers. #keto #primal #gapsdiet #breakfast #casserole

Skillet Crustless Quiche with Kale, Zucchini and Garlic — You’ll love this Crustless Quiche with Kale, Zucchini and Garlic, baked in a large skillet! There’s no bottom crust, but the top cooks up crusty, and the center puffs up light and creamy, with cream, eggs, veggies and a couple of great cheeses. This recipe makes a big portion so it’s perfect for a crowd or leftovers. It’s easy to assemble and super delicious.

Easy Asparagus Camembert Quiche with Fathead Dough — This healthy, simple and easy to make Easy Asparagus Keto Quiche with Fathead Dough and Camembert is a great casserole dish, that can be made well in advance.

More, With Seafood: Easy Keto Breakfast Casserole with Smoked Salmon and Asparagus — Made with healthy, unprocessed ingredients and beautiful salmon and asparagus, this casserole is a nice change from the usual meat and cheese combos we all love.

Cheesy Casseroles with Meat

Low Carb Breakfast Casserole with Sausage and Cheese — Just 6 ingredients! This Keto sausage, egg and cheese casserole without bread is easy to customize with vegetables, too.

Low Carb Breakfast Casserole with Bacon, Mushrooms and Spinach — A delicious low carb breakfast casserole filled with cheese, bacon, mushrooms and spinach. Can be made ahead and reheated.

Healthy Breakfast Casserole — This easy and healthy breakfast casserole is filled with turkey, spinach and artichoke. It’s perfect for holidays, family gatherings and large groups of people.

Bacon, Spinach, Tomato, Ricotta Frittata — Bacon Spinach Tomato Ricotta Frittata is extra creamy & fluffy and easy to prepare. It’s also crust free, gluten-free, primal, and grain-free, yet simple to make ahead and reheat during the week for breakfast or brunch.

Keto Monte Cristo Breakfast Sandwich Casserole — If you’re looking for an easy breakfast casserole for Christmas morning, try this Monte Cristo Breakfast Casserole. All the yummy flavors of a Monte Cristo sandwich for breakfast!

Keto Ground Beef Casserole — This Keto ground beef casserole recipe is a tasty one-dish low carb brunch recipe for the whole family. The easy recipe comes together quickly and is perfect to feed a crowd, for meal prep or a potluck. A nice egg-free option.

Italian Breakfast Casserole — Make this casserole the night before to bake first thing in the morning. The ham, salami and prosciutto flavors work so well with the eggs and cheese. Your family will never know it’s Keto!

Veggie-Packed Bacon and Cheese Breakfast Casserole — An easy and delicious Keto breakfast casserole. Egg, bacon, cheese casserole that will please any crowd.

More: Eggs Benedict Casserole — Looks amazing!

Savory Breakfast Casserole Muffins

Zucchini Prosciutto Egg Muffins — {Dairy-free} One of my favorite combinations is this one – egg muffins packed with zucchini and wrapped in prosciutto. The perfect “grab and snack” healthy breakfast recipe during the holidays!

Bacon, Basil, Sun-dried Tomato Egg Muffins — Bacon, Basil, Sun-Dried Tomato Egg Muffins are a super quick, tasty and easy way to make breakfast healthy. They are low carb, great for meal prep and high in protein.

Black Forest Ham, Egg and Cheese Cups — These individual egg cups are fun for entertaining, but they are also easy to freeze, a great way to save any leftovers after a holiday meal.

Sweet Breakfast Casseroles

Low Carb Blintz Soufflé — This low carb Blintz Soufflé Breakfast Casserole is perfect for a holiday breakfast or brunch. Make it the night ahead, and pop it in in the morning while you’re setting the table!

Keto French Toast Casserole — This Keto French Toast Casserole is a quick breakfast bake made with Low Carb Fathead Dough, eggs and cinnamon. It’s the perfect easy Keto breakfast or brunch for the holidays.

Keto Sheet Pan Pancakes — Cooking pancakes for a crowd has never been easier with these baked Paleo & Keto Sheet Pan Pancakes. They are fluffy and delicious, with only 5 grams of net carbs!

More: Keto Dutch Baby — More special than pancakes, perfect for brunch and with dairy-free, nut-free option!

Which casserole will you make?

2021 HOLIDAY GIFT GUIDE {eco-friendly & health-conscious}

Updated Jan 29, 2022 · 12 Comments

HOLIDAY GIFT GUIDE 2021 wording with several photos of potential gifts

This 2021 HOLIDAY GIFT GUIDE shares 25 of my favorite gift ideas — for 2021 — most are eco-friendly and/or health conscious. These gifts are designed to restore, bring joy and make someone happy.

The gift ideas below are categorized by functionality: Wellness & Home, Food and Kitchen-Related, Natural Clothing & Travel, Sports-Related and Kids’ Gifts. Enjoy!

2021 online shopping

I’m sharing with you items that I’ve given or received and loved in the last couple of years. I hope you enjoy these choices, and that some of them are helpful as you shop for loved ones, or add to your own wish list!

Most of the items I share in this collection are sustainable in one way or another — either healthier for your body than similar products, made from eco-friendly materials, or both.

HOLIDAY GIFT GUIDE 2021 wording with several photos of potential gifts

2021 HOLIDAY GIFT GUIDE: Wellness Gifts & Home

  1. You can’t go wrong with this gift: a Hydro Flask Water Bottle. Choose the best color for your loved one. Great price. Everyone needs one, and it’s nice to have two. Better to drink out of stainless steel than plastic. And it’s insulated.
  2. How does a small backyard fire pit sound?!, that’s smoke-free and portable? Plus, it’s classy and comes in 3 sizes. I find it’s so hard to find great gifts for the men in my life, but this item just *might* 😉 already be on its way in the mail this year! 🙂 My husband and boys love time in our backyard around a fire pit, but I’m super sensitive to smoke. I love the way this gift gathers family together for great times outdoors. Set it up in your backyard, take it camping, enjoy it with friends, and it’s safe, too. Find Solo Stoves here. Let me know if you get one, too! 🙂
  3. zz plantA ZZ plant! — I bought myself this gift this year. If you don’t already know, ZZ plants are the best because they’re happy anywhere! In low light, with low water … you can neglect them or not be great with plants, and still have a happy green plant in your life! A great gift for anyone. I can never have enough plants. Choose this one without a decorative pot for a small affordable gift that will grow with time, or this bigger one with a recycled material pot included.
  4. My non-Bluetooth ear buds are something I use and appreciate every day! This way, I can go for walks with my phone on my arm and have zero radiation! (Health tip: Don’t hold your phone close to your face, not safe!) The items I have are the DefenderShield 2 ear buds that aren't wirelessEMF Radiation Protection Running Armband and Radiation-Free Air Tube Earbud Headphones. Find all of Defender Shield’s products HERE. (Note, iPhone 7 models and newer require a lightning cord adapter for compatibility with the DefenderShield Earbuds. I found mine on Amazon here. It’s so nice to get it all at once, so the pieces are ready to use when they arrive.) If you want the duo I love, get the Armband + the AirTube Earbud Headphones.

2021 HOLIDAY GIFT GUIDE: Food & Kitchen-Related Gifts

  1. Ya’all know I believe in ice cream. 🙂 Haha (I have SO many ice cream recipes on the website, and we owned an ice cream shop for many years!) So… of course, a brand new shiny ice cream maker would make a really fun holiday gift. I’m always amazed by how many people don’t own an ice cream machine! And, ice cream makes us happy. Plus, homemade means much better ingredients. Find a good basic machine here.
  2. A sampler of great sustainably-sourced dark chocolate is the new (better) approach to buying someone a box of Sees candies 😉 , or you can choose single flavor 4-packs here. Hu chocolate bars are fantastic quality chocolate. Our friends we gifted the sampler to loved the Crunchy Mint one most.
  3. Buy a loved one a beef jerky subscription or bulk beef jerky. Or, make a health food basket with pastured beef jerky, bone broth protein powder and more from Paleo Valley here. From November 26th to December 3rd, use this link for their Black Friday deal. 20% off your purchase or 30% off subscriptions.
  4. For the tea lover in your life, the best quality is Pique Tea. Each serving comes in fun sachet pouch that adds to the magic of the tea making experience. Pique Tea quality is THE highest for great taste and actual health benefits (high polyphenols). Choose one box, or do a sampler, which is how we enjoy sharing tea in our family — talking about each one as we sit around the table on weekends. Find Pique’s teas HERE. (These make great stocking stuffers, too. I like to buy enough to get free shipping.)
  5. The Ultimate Guide to Keto Baking is the cookbook I bought my nephew last year. It’s an incredibly beautiful classic Keto baking cookbook with wonderful basic recipes, photography and inspiration. An affordable, lovely gift for your favorite low carb person.
  6. See both of my cookbooks here and here. ♥
  7. Yes, an Instant Pot. Who in your life doesn’t have one yet? I use mine every.single.day. 🙂 If you have a loved one who uses theirs a lot, too, another great gift that’s less expensive is a second insert! I would love a second insert. This allows you to keep leftovers or something you’ve just cooked in the first, but move on to a second recipe in the second insert. Like: make stew, then make bread, applesauce or yogurt!
  8. All other Instant Pot accessories also make a GREAT gift that’s super affordable! Last year, I got my mom the clear lid for hers, because I use mine all the time. Find a bunch of IP accessories HERE, and the clear Glass Lid HERE.
  9. Items readers have loved in past years from this list: the Paderno brand spiralizer! I’ve personally purchased and tried out the three leading brands of spiralizer, and this one wins.

Sports-related gifts

  1. Double Action Pen Knife! This is a GREAT gift for most men and older boys, and some women and older girls. Everyone in our home would like one of these. Amazing for self-defense and super well made. This is a neat company! If you’re looking for a more affordable “disguised weapon” (as my son calls it), see this one.
  2. If someone you love loves golf, this is THE book to have. I grew up with golfers in my family, and this little book doesn’t bog the reader down with dozen of technical tips. Instead, this book is a must-have for every level of golfer, for the average person, and contains simple logic and true tips that will help anyone improve and understand their approach better. Also a great choice for anyone interested in the history of golf and its Scottish roots.
  3. This cork and natural rubber yoga mat is the one we have. It’s the very best in yoga mats! Non-slip, made from only natural materials, tested and loved by pros. This mat is a generous, thoughtful gift for someone who loves to stretch or work out on the floor. And, is long enough for tall people to stretch out.

2021 HOLIDAY GIFT GUIDE: Natural Clothing & Travel

I’m not a fan of recycled plastic products. This method of clothes manufacturing adds new micro plastic particles to our water systems. It’s better for the environment to purchase sustainable crops like organic cotton, recycled wool or bamboo! 🙂

In that spirit, I continue to support and love Pact clothing, almost 100% of which is made with organic cotton, and they offer good prices:

  1. Enjoy a nice selection of classic fashionable 🙂 100% organic cotton clothing from PACT. If you shop through this link you will get 20% off your first order! 🙂 The last few years I’ve purchased several gifts for loved ones: sweatshirts, cozy shorts, sweaters, long-sleeve t-shirts and pants. I’ve gotten my sister both a sweater and a sweatshirt, both of which she’s loved. Many of you used this link the last two years and loved these products! 🙂 I’m so glad, so I’ve included the link again for you this year. It’s just so hard to find truly eco-friendly clothes.
  2. The men in our family CAN NOT get enough socks, it seems. They love new socks and are even a little greedy about whose socks are whose! Oh my. Maybe it’s how athletic my boys are, but they go through them quickly and love their socks. Find: Wool socks for men here, and women here. Or, find organic cotton socks at Pact here.
  3. Men’s and Women’s Wool Slippers with free shipping. Excellent quality.
  4. Leather Dopp Kits with optional personalization are surprisingly affordable and make a loving gift that will last a lifetime. Great for kids and adults.

2021 HOLIDAY GIFT GUIDE: Kids’ Gifts

  1. Paint by Sticker Kids art book! — These super popular books allow kids to use their love of stickers to create beautiful mosaic animal art. This is good independent play for busy moms, road trips and kids who love easy independent art projects that still feel creative and build skills.
  2. Basic Sketch and Drawing Art Pencil Kit for kids and older kids (or adults). Pair it with a Strathmore Sketch Pad (also on Amazon). My sons go through these every year with all of their drawings. A nice way to support ongoing artwork for kids or grown-ups.
  3. Sun Art — Perhaps you remember doing this when you were young? I used to love it! Now kids and grandkids can do it, too! Old-fashioned nature fun.
  4. The best SCOOTER for your big kid, ages 5-12. It’s got a 2-year warranty, is super smooth, stable and can get going fast. I love this option to help keep kids active in the fresh air. Super safe, great customer service and amazing all 5-star reviews. You can also find the Micro-Mini version for kids ages 2-5! HERE.
  5. KiwiCo has great subscriptions or single box sets for kids to build and learn, in the areas of science, engineering and more. My 12-year-old loves receiving his kits in the mail, the items are genuinely cool, and the company has products for a variety of ages.

You can Pin 2021 HOLIDAY GIFT GUIDE here:

2021 holiday gift guide words with images of gifts surrounding

May you share some fun, joyful gift giving, and happy holidays! 🙂 

Lemon Roasted Green Beans (Paleo, AIP, Keto, Whole30, Low Carb)

Updated Oct 30, 2020 · 5 Comments

white dish of roasted green beans with lemon slices

Perfectly textured greens beans, wrinkled and roasted in a high heat oven are the most delicious way to enjoy this side dish! If you haven’t enjoyed roasted green beans before, you’re in for a treat with this delicious lemony favorite. Perfect for Paleo, GAPS, Keto, Whole30, Low Carb and reintroduction AIP.

Jump to Recipe

Lemon Roasted Green Beans as a side dish

Green beans are available most of the year, but especially each summer and through the fall. This vegetable is a well-loved favorite for holiday tables year round! — from summer BBQs to festive winter gatherings.

I love this healthy version. I didn’t grow up eating any kind of green bean casserole and prefer the green beans to speak for themselves.

When it comes to green beans, the best flavor is coaxed out through roasting. 🙂

Roasted green beans!

If you’ve never had high heat roasted green beans before, you’re in for a treat!

We roast at 450 degrees Fahrenheit for about 20 minutes — until you get the wrinkled skins and dark roasted spots that give you the best flavor and texture (not mushy) — but tender and actually crispy!

Lemon … and Asian flavors

Lemon is the perfect zing to accompany the rich depth of roasting, keeping the dish lively and fresh. Roasting lemons themselves is extra special — a mouth masterpiece worth savoring.

This dish also gets the smallest splash of fish sauce or coconut aminos, which adds a rich umami quality (not fishy). Please include!

For Vegan, use the coconut aminos option (and avocado oil).

Dietary info on Lemon Roasted Green Beans

As mentioned, this recipe is a good fit for Paleo, AIP, GAPS, Keto and Low Carb, Whole30, Vegan and reintroduction AIP.

For Keto, one cup of green beans has 4 net carbs. Green beans are considered a great Keto veggie, rich in dietary fiber.

For AIP, green beans are allowed after the original elimination. Fresh greens beans are low in lectins, and those that are there are instable enough to be deactivated through cooking.

Easy! Lemon Roasted Green Beans

Lastly, I appreciate this dish because it includes just a few ingredients and comes together super fast.

When I’m making other (more time intensive) dishes for dinner or a holiday meal, I so appreciate having some flavorful recipes that are executed simply. This dish does not disappoint!

white dish of roasted green beans with lemon slices
Print Recipe
5 from 3 votes

Lemon Roasted Green Beans

Lemon Roasted Green Beans are simple to make, but SO big on flavor. With the perfect roasting technique and a few other special ingredients, this side dish favorite is memorable.
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Side Dish
Cuisine: American
Keyword: aip, gaps diet, green beans, holiday, keto, lemon, paleo, roasted, side dish
Servings: 6
Calories: 40kcal
Author: Megan
Cost: $4

Equipment

  • oven

Ingredients

  • 1 pound green beans , stem ends removed (or keep them on if you use baby green beans)
  • 2 tablespoons avocado oil , extra virgin olive oil, melted coconut oil, bacon fat or preferred fat
  • 1 teaspoon Red Boat Fish Sauce or coconut aminos (for Vegan)
  • juice from half a lemon
  • lemon slices from remaining half a lemon
  • ½ teaspoon sea salt

Instructions

  • Preheat the oven to 450 degrees Fahrenheit with the rack in the middle of the oven. Line a baking sheet with parchment paper.
  • Thoroughly towel dry the green beans. (No water ensures the best roasting.)
  • Place green beans on prepared baking sheet. Add fat of choice, fish sauce or coconut aminos and sea salt. Stir together well. Spread beans out to a single layer. Add lemon slices in any open spots.
  • Bake 20 minutes, or until green bean skins are wrinkled and brown in places. Remove from oven.
  • Sprinkle lemon juice over beans. Serve.

Nutrition

Serving: 1cup | Calcium: 168mg | Vitamin C: 55.4mg | Vitamin A: 3130IU | Sugar: 1.5g | Fiber: 3.7g | Calories: 40kcal | Saturated Fat: 2g | Fat: 3g | Protein: 2g | Carbohydrates: 4g | Iron: 4.7mg

Looking for other favorite dishes to go with Lemon Roasted Green Beans? Here are some summer favorites for outdoor gatherings:

  • Ginger-Lime Salmon (great dinner recipe!)
  • Roasted Broccoli Salad
  • Paleo Strawberry Shortcake
  • Keto & Primal Strawberry Cream Pie (incredibly delicious!)

Here are a few fall and winter holiday favorites of mine:

  • AIP Stuffing (best AIP stuffing anywhere!)
  • Keto, Paleo and GAPS Stuffing (favorite holiday stuffing!)
  • Paleo and AIP Biscuits (tried and true!)
  • Fermented Cranberry Sauce (Paleo, AIP, GAPS, Keto) (so special!)

AIP Stuffing (autoimmune protocol and Paleo)

Updated Dec 17, 2019 · 33 Comments

a spoon in the dish of aip paleo stuffing

I’m so happy you’re here, because I think I’ve created the best AIP Stuffing for your holiday feasts! This recipe comes complete with everything we love about stuffings: tender rich bread cubes (from great and easy AIP and Paleo Biscuits!), sausage (for that perfect umami appeal and texture), sautéed onions and celery, fresh and dried fruit, and just the right fall herbs and AIP spices. Enjoy and happy holidays!

Jump to Recipe

casserole dish of aip paleo stuffing

Bread in stuffing

I’ve seen several AIP stuffings over the years. I wanted to make one with bread! I decided to use my AIP and Paleo Biscuit recipe! I’m SO glad I did. This recipe tastes just like your favorite stuffing recipe, but so much healthier.

Biscuits work great in this recipe. Even I was eager to see the results the first time I made this casserole … and was just so so happy with the results. It’s amazing how similar to “normal” stuffing this recipe tastes. AIP biscuits turn out the perfect bread texture for stuffing.

Mixing up a batch of AIP Biscuits is pretty fast, or you can also make them ahead of time, to save time during the busy holidays.

What veggies and fruits are used in this stuffing recipe?

This recipe uses traditional veggies: onions and celery. They get sautéed for extra caramelized flavor.

For fruit, we use apples, perfect in fall and winter, and they go great with onions and the other holiday ingredients. I also use cranberries which are so pretty and give a rich, berry bite.

Definitely I use dried fruit in this recipe, because we love it in stuffing! I use dates, which have a sweet-umami appeal, great with sausage, apples and herbs.

close-up view of aip paleo stuffing

Which herbs and spices are used?

Classic stuffing herbs are used: sage, thyme and rosemary. I also use dried ginger which is great in place of pepper! I love ginger and think it’s extra-great in place of sometimes irritating spices.

What AIP sausage is used?

We make our own sausage in this recipe: Choose either ground pork or ground turkey thigh. We add the right AIP herbs and spices + sea salt.

Sausage in stuffing makes something good even better. Double bonus? You can even eat this stuffing for a meal: full of all the macronutrients and super satisfying.

The first time I made this recipe we had it as our main course for dinner, with a side of salad. Everyone said, “Why do we only eat stuffing twice a year?”

Combined with all the other ingredients, including good fat and bone broth or meat stock, sausage is the final and important ingredient to make this stuffing recipe memorable.

Can you make it ahead of time?

Yes! You can make this stuffing ahead of time one of two ways:

  1. If you want to assemble the whole casserole, you can make the whole thing; then wrap it well, and freeze until ready to bake. Defrost overnight in the fridge, then bake. If your baking dish is deep, you may need to leave the casserole dish on the counter for up to four hours before baking to fully defrost the middle.
  2. You can also make this dish the day before your gathering and bake it for just 30 minutes. It can then be cooled, wrapped well and refrigerated. To reheat and finish the cooking process, place stuffing in 325 degrees Fahrenheit oven, and cook 25 to 30 minutes until heated through and sizzling around the edges.

How to reheat leftovers?

To reheat leftovers, simply place in a warm (300 degree Fahrenheit) oven until heated through.

Do you love it?

We love this recipe so much … I’d love to hear how you like it too! If you make it, please comment below so others know they’ve found a great and reliable holiday recipe!

Happy holidays everyone! I’m thankful you’re here!

aerial view of aip paleo casserole dish of stuffing

a spoon in the dish of aip paleo stuffing
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4.85 from 20 votes

AIP and Paleo Stuffing (the best recipe!)

This is it: THE best AIP and Paleo Stuffing recipe for your holiday celebration. Complete with AIP biscuits (easy and great recipe), sausage, onions, celery, fresh and dried fruit and just the right herbs and AIP spices. Egg-free, nut-free, dairy-free, grain-free.
Prep Time30 mins
Cook Time40 mins
Total Time1 hr 10 mins
Course: Side Dish
Cuisine: American
Keyword: aip, autoimmune protocol, holiday, paleo, side dish, stuffing
Servings: 8 people
Calories: 406kcal
Author: Megan
Cost: $10

Equipment

  • large skillet
  • large mixing bowl
  • oven

Ingredients

  • 1 recipe of AIP Biscuits baked
  • 1 pound ground pork or turkey thigh
  • 2 cups broth , warm
  • 1 large onion peeled and diced
  • 1 large apple peeled and diced
  • 5 stalks celery diced
  • 1 cup cranberries roughly chopped
  • ½ cup dates pits removed and diced
  • ½ cup bacon fat melted (or coconut oil, duck fat or avocado oil)
  • 1-½ teaspoons sea salt
  • 1 teaspoon dried ginger
  • ½ teaspoon dried sage
  • ½ teaspoon dried thyme
  • ½ teaspoon dried rosemary or powdered dried rosemary

Instructions

  • Preheat the oven to 350 degrees Fahrenheit. Grease a 9" by 13" casserole dish, or similar size. Set aside.
  • Heat 2 tablespoons of the bacon grease (or preferred fat) in large skillet. Add onions, celery and ½ teaspoon sea salt. Cook over medium heat until softened and slightly browned, about 10 minutes. Stir in apples. Remove to extra large mixing bowl with slotted spoon, and set aside.
  • While onions sauté, place baked biscuits on a large cutting board. Use a sharp knife to cut each biscuit into 6 pieces. Set aside.
  • Add ground meat to the same pan (as the onions were cooked in) with the remaining 1 teaspoon sea salt. Cook over medium heat, breaking up meat in pan. After most of the meat is broken up, add herbs and spices: ginger, sage, thyme and rosemary. Cook meat until the pink is just gone, about 8 to 10 minutes. Turn off heat.
  • Transfer cooked meat to extra large mixing bowl with onion mixture. Add the remaining ingredients in the following order: remaining bacon fat, warm broth, biscuit pieces, cranberries and dried fruit. Stir together gently but thoroughly.
  • Pour stuffing into greased casserole dish. Spread out and smooth top. Bake in preheated oven about 35 to 40 minutes, until golden brown and toasty all over. Remove from oven, and serve.

Nutrition

Sodium: 448mg | Calcium: 32mg | Vitamin C: 6.6mg | Vitamin A: 180IU | Sugar: 25g | Fiber: 5g | Potassium: 443mg | Cholesterol: 55mg | Calories: 406kcal | Saturated Fat: 10g | Fat: 27g | Protein: 11g | Carbohydrates: 33g | Iron: 1.3mg

LOVE stuffing? Enjoy these other AIP holiday side dishes too:

  • Fermented Cranberry Sauce with maple, figs, citrus and cloves (delicious!!)
  • Instant Pot Gravy — Omit the pepper (the last ingredient listed). This gravy is wonderful, rich and a sure-to-please recipe. (Here’s the Instant Pot if you still don’t have one.)
  • Mashed Cauliflower with Garlic and Herbs —Lovely! She gives some great tips on how to make this classic successfully.
  • Pumpkin Cake! — A super good layer cake.

Strawberry-Beet Kvass (Paleo, AIP, GAPS, probiotics)

Updated Feb 29, 2020 · 22 Comments

This beautiful Strawberry-Beet Kvass is super easy to make and FULL of probiotics! Kvass is one of my favorite ferments for so many reasons: Beets are high in minerals, B vitamins and energy-yielding carbohydrates. These qualities are magnified through fermentation. The fermentation makes this a rehydrating beverage, full of electrolytes and beneficial sodium, (which I talk more about in this post [why we NEED sodium in our diets]). Strawberries sweeten the whole thing, making this beverage fruity and more loved by kids and more popular with everyone!

Jump to Recipe

Plus, Strawberry-Beet Kvass is pretty and while lovely in spring and summer, can be made year round. Grab a mason jar and just one beet — and we’ll get started! (Suitable and desirable for Paleo, GAPS, and AIP diets!)

If you want extra fiber, also see my Beet-Ginger smoothie here.

Strawberry-Beet Kvass {Paleo, AIP, GAPS, probiotics!} #kvass #probiotics #drinks #aip #paleo #gapsdiet

Whether or not to add ginger to kvass

Ginger is an optional ingredient in this Strawberry-Beet Kvass recipe. I do love the spicy, rich flavor it adds to earthy beets. It also goes beautifully with strawberries, although it is subtle in this recipe, not overly spicy.

Like beets, ginger aids the body in detoxification. Strawberry-Beet Kvass with ginger an amazing super food. Ginger fights inflammation, it aids digestion and assists the immune system!

The strawberries in Strawberry-Beet Kvass

Although strawberries are naturally sweet and delicious, their nutritional profile is also excellent. What’s cool about fermentation is that those nutrients multiply!

We don’t add the strawberries until the beets have already fermented. But if you leave your Strawberry-Beet Kvass in the fridge for a few days, they’ll slowly become healthier: more vitamin C, more vitamin K, more manganese and potassium.

Plus strawberries are high in fiber that becomes more digestible, gentle and beneficial through fermentation. (source)

Strawberry-Beet Kvass {Paleo, AIP, GAPS, probiotics!} #kvass #probiotics #drinks #aip #paleo #gapsdiet

Are there more vitamins in fermented foods?

How is it possible that fermented foods gain nutrition?

The beneficial bacteria that develop during fermentation produce enzymes and additional vitamins! What many of us fail to realize is that homemade probiotic foods are MORE beneficial than eating raw veggies + a probiotic supplement!

Fermentation predigests the nutrients in foods making them more bioavailable! (source and source)

Are you fermenting yet? It’s easy and magical! 🙂

In addition to Strawberry-Beet Kvass, try these recipes: Cauliflower Pickles, Brussels Sprouts Pickles, Strawberry-Basil Switchel, Blueberry-Lavender Switchel, and if you enjoy dairy, Bonny Clabber Panna Cotta, which is wild fermentation. All of these take almost no work and are such fun. 😉

Some say we can get away with a lot fewer supplements in general if we eat more probiotic foods.

Lastly, remember: Probiotics create an inhospitable environment for pathogens within our guts! So Many Wins.

Grab your beet. Here’s the recipe:

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4.67 from 3 votes

Strawberry-Beet Kvass {Paleo, AIP, GAPS}

Prep Time15 mins
Course: Beverage
Cuisine: American, Russian
Keyword: aip, beet kvass, gaps diet, paleo, strawberry
Servings: 5 cups
Calories: 17kcal
Author: Megan

Equipment

  • mason jar
  • airlock lids (optional)
  • blender

Ingredients

  • 4 cups water filtered
  • 8 ounces strawberries fresh or frozen when fresh are not available
  • 1 medium-large beet 1 ½-2 cups, chopped into about 1” cubes (or larger), not grated or diced
  • 2-4 Tablespoons fresh ginger root chopped (optional)
  • 1 Tablespoon probiotic liquid whey or sauerkraut juice for AIP (not one that tastes of garlic or other strong flavors)
  • ½ teaspoon sea salt
  • ⅛ teaspoon stevia (not for AIP) , or less, to taste, depending on brand; or use maple syrup (not GAPS), if preferred and for AIP (2 Tablespoons, or to taste); use honey for GAPS

Instructions

  • Place the beet pieces into a one-quart mason jar. Add the optional ginger.
  • Add the whey or kraut juice.
  • Fill the jar to within one inch of the neck with filtered water. Add the sea salt and stir well, to dissolve.
  • Cover, screwing the lid on loosely to allow gasses to escape. Or use airlock lids to ensure success (and prevent kahm yeast [see notes below in post]; see link below in Recipe Notes). Keep at room temperature and out of direct sunlight for two days in warm weather, or up to 8 days or longer in colder weather. (You may also use a warming mat or yogurt maker to maintain a steady warm temperature.)

  • After the kvass has deepened in color, has a pleasantly sour flavor, and shows signs of bubbles near the surface, or active effervescence, strain all but ¼ cup from the mason jar into a blender.
  • Add strawberries and optional stevia/maple syrup or honey. Blend 30 seconds.
  • You can serve the kvass now, but preferably continue a slow, gentle fermentation in the fridge. Transfer Strawberry Beet Kvass into a 4-cup mason jar and a 2-cup mason jar. Chill and store kvass in fridge, allowing it to continue to ferment, for up to 7 days. Serve.
  • If you'd like to make another batch of kvass, the same beets can do one more round (with the reserved ¼ cup kvass): Simply add water to the fill line again. Add ¼ teaspoon sea salt. Stir to dissolve.
  • Again, keep the mixture at room temperature for 2-8 days minimum. After the second batch, the beets are now “exhausted” and can be composted; but ¼ cup of the strained kvass may again be used for another batch in place of whey.

Notes

Use airlock lids to ensure pickling success. (Find them here.)

Nutrition

Sodium: 244mg | Calcium: 13mg | Vitamin C: 27mg | Sugar: 2g | Fiber: 1g | Potassium: 81mg | Calories: 17kcal | Saturated Fat: 1g | Fat: 1g | Protein: 1g | Carbohydrates: 4g | Iron: 1mg

Troubleshooting tip: what’s kahm yeast?

Kahm yeast is a thin, harmless film that can form on the top surface of ferments. Kahm yeast (read more about it here) is best avoided by reducing oxygen in a ferment, which is why it’s best to use airlock lids. Airlock lids aren’t necessary, but they do ensure success by helping to develop a layer of CO2 over the ferment’s surface. (Find airlock lids here.)

If you make kvass and the kahm yeast film develops, just use a paper towel to absorb the yeast islands off the surface. While they are edible and harmless, they do add an off-flavor. Simply remove them, then refrigerate your ferment, or proceed with the recipe by pureeing in the strawberries. (Once a ferment has kahm yeast, it’s best not to keep it at room temperature, as it will just keep returning, and we don’t want that flavor to develop.)

Kahm yeast is about the only thing that can cause you trouble when making beet kvass. So grab your airlock lids here, to avoid that, and enjoy the process.

Below, you see the beautiful surface of Strawberry-Beet Kvass! Tempting, fresh, alive and healthy!

Strawberry-Beet Kvass {Paleo, AIP, GAPS, probiotics!} #kvass #probiotics #drinks #aip #paleo #gapsdiet

If it’s summer where you are, the initial ferment can be ready in two days! Grab your beet and let’s go! 🙂

INSOMNIA? Ashwagandha: A SLEEP AID You May Not Have Tried

Updated Nov 23, 2019 · 33 Comments

ashwagandha roots and capsules for insomnia

Hormone pills like melatonin may help to “knock us out”. But a gently supporting and balancing herb may actually be more powerful. Why? Instead of increasing the sleep hormone, it helps to reduce the hormone that wakes us up: cortisol. Learn more about how to use the adaptogenic herb ashwagandha.

ashwagandha roots and capsules for insomnia

Ashwagandha

We live in a time when adrenal glands are stressed and insomnia is common. Since the body can’t thrive without sleep, many reach for over-the-counter drugs. But sleep aid medicines have side effects.

Is there a better way? I have discussed in the past three choices that helped my insomnia. Success was hard-won, after much research and years of sleepless nights.

The remedies that have brought me peaceful sleep don’t work for everyone. Another herbal approach is ashwagandha.

Let’s discuss ashwagandha’s properties and the potential benefits it may produce when used on its own.

Adaptogenic

Because it’s an adaptogen, ashwagandha (find it here) balances the body. Ashwagandha can slowly rebuild the adrenals and thyroid, hormone-producing organs that so many Americans find deficient.

If taken in the morning this herb can calm and relax, easing anxiety. If taken in the evening, many report amazing breakthroughs with long, restful nights of sleep.

Used for centuries in India, this herb has also been used to treat chronic pain (including rheumatoid arthritis), tumors, skin diseases, and male virility. It is known to protect brain cells from decay as well as balancing blood sugar levels and high blood pressure.

In Sanskrit, the name ashwagandha means literally “smell of horse”. Indeed, it is the strength of a horse that ashwagandha is purported to give.

This yellow root also has anti-microbial and anti-oxidant effects.

Cortisol

Ashwagandha works against insomnia by reducing cortisol in the body.

Cortisol is the hormone that should peak when we wake each morning. For some who suffer from insomnia, cortisol peaks in the middle of the night.

Like other adaptogens, ashwagandha naturally, but chemically, blocks stress receptors. GABA receptors are signaled instead by the herb’s properties, promoting a relaxed mind.

If you’ve tried other sleep aids, or ways to reduce anxiety,  but haven’t yet tried ashwagandha, it may be worth trying.

Dosage

Some sources recommend taking 300 mg before bed, to prevent insomnia. With this brand, wherein the whole root is ground up, 800 mg, or 2 pills, can be taken before bed, depending on the individual.

Please consult your healthcare provider for dosage and before taking this or any other remedy.

Nightshades

One surprising and noteworthy fact about the herb? Ashwagandha is in the nightshade family. If you have an inflammatory response from other nightshades (such as peppers, tomatoes and potatoes), ashwagandha may not be the best choice for you.

woman wide awake in the middle of the night and ashwagandha root and capsules

What about you? Have you used ashwagandha successfully? I’d love to hear your story with this ancient herbal remedy.

SOURCES:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573577/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/
https://www.mindbodygreen.com/0-10589/adaptogens-101-what-they-are-how-they-can-help-with-your-stress-fatigue.html
https://www.webmd.com/vitamins/ai/ingredientmono-953/ashwagandha
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4790408/

Strawberry “Pico de Gallo” Salsa (AIP, Nightshade-free)

May 18, 2022 · Leave a Comment

up close photo of strawberry nightshade-free salsa

Strawberry “Pico de Gallo” Salsa is an unbelievably wonderful condiment that’s tomato-free!, nightshade-free and great for wellness diets that seek to reduce inflammation. Yet this favorite Mexican topping is incredibly gourmet and special.

Perfect for Paleo, AIP, Whole30, VAD, GAPS and Keto diets, this savory treat is lovely each spring and summer when strawberries are fresh, but amazingly, can even be made in the fall and winter months with good frozen strawberries.

If you follow a Keto or VAD diet, see the text below for small changes you’ll make to the recipe so it’s compliant for your needs.

strawberry salsa on tacos with bowl of salsa to one side

Ingredients in Strawberry “Pico de Gallo” Salsa

  • strawberries
  • cucumber
  • onion
  • radishes
  • cilantro
  • fresh limes, juiced
  • sea salt

Variations

  • For Paleo, AIP and Whole30, you may also you jicama if you like. It’s sweet and crunchy, and could be subbed in for the radish or cucumber.
  • If you can’t eat strawberries, sub diced watermelon in its place.

bowl of nightshade free salsa with spoon

Special dietary changes to the recipe

If you’re Keto or VAD, make a few changes to the recipe so it’s compliant with your diet:

  • Keto: Use 1-1/2 cups strawberries (instead of 3 cups). Reduce the white onion to 1/4 of an onion. Sub the omitted strawberries and onions with 2 cups additional diced cucumber and/or radishes. This change has 3g net carbs per serving.
  • VAD: Omit the white onion, radish and cilantro. Increase the lime juice, cucumber and sea salt, to taste.

tacos topped with strawberry pico de gallo salsa

How to make Strawberry Pico de Gallo Salsa

  1. Most of the ingredients get diced into small squares. (See photo just below and process photos in the recipe Instructions.)
  2. Combine all of the ingredients in a medium size mixing bowl.
  3. Serve!

up close photo of strawberry nightshade-free salsa

How to serve Strawberry Salsa

Serve nightshade-free salsa the same way you would a tomato salsa. It’s good in all the same places and ways:

  • on tacos
  • with burritos
  • on salads or bowls
  • with chips
  • in wraps
  • as a condiment to brighten up or add a splash of flavor/texture to any complimentary meat meal: with chicken, fresh fish or shellfish, with steak or pork
  • in homemade ceviche with added avocado
  • by the spoonful on its own

up close photo of nightshade free salsa on tacos

up close photo of strawberry nightshade-free salsa
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5 from 1 vote

Strawberry "Pico de Gallo" Salsa (AIP, nightshade-free)

Strawberry "Pico de Gallo" Salsa is an unbelievably wonderful condiment that's tomato-free!, nightshade-free and great for wellness diets that seek to reduce inflammation. Yet this favorite Mexican topping is incredibly gourmet and special.
Perfect for Paleo, AIP, Whole30, VAD, GAPS and Keto diets, this savory treat is lovely each spring and summer when strawberries are fresh, but amazingly, can even be made in the fall and winter months with good frozen strawberries.
Prep Time25 mins
Total Time25 mins
Course: condiment, Side Dish
Cuisine: American, Mexican
Keyword: aip, keto, nightshade-free, paleo, pico de gallo, salsa, strawberry, whole30
Servings: 10 servings
Calories: 17kcal
Author: Megan
Cost: $7

Equipment

  • knife
  • cutting board
  • mixing bowl

Ingredients

  • 3 cups strawberries fresh, diced into small squares, 16 ounces (For Keto, use only 1½ cups; sub the rest with more cucumber and radish.)
  • ¾ cucumber peeled and de-seeded, diced into small squares
  • ¾ large onion diced into small squares (For Keto: use only ¼ onion.)
  • ½ cup radishes diced into small squares, about 4 large radishes
  • ½ cup cilantro fresh, chopped small
  • 2 limes juiced: about ¼ cup fresh lime juice
  • ¼ teaspoon sea salt
  • 1 clove garlic optional

Instructions

  • Dice and prepare all of the ingredients, as described in the Notes for each ingredient.
    6 photos of how to prep each salsa ingredient
  • Combine all of the ingredients in a medium size mixing bowl.
    strawberry salsa in mixing bowl
  • Serve.

Notes

The following nutritional data is for the Keto version of this recipe.

Nutrition

Sodium: 4mg | Calcium: 14mg | Vitamin C: 19mg | Vitamin A: 80IU | Sugar: 2g | Fiber: 1g | Potassium: 102mg | Calories: 17kcal | Saturated Fat: 1g | Fat: 1g | Protein: 1g | Carbohydrates: 3g | Iron: 1mg

You can Pin this recipe here:

2 photos of strawberry nightshade-free salsa

Leftovers and how to store

Strawberry Salsa keeps fine in the fridge for a couple of days, but it’s definitely best fresh, the day you make it.

I store mine in a mason jar. This recipe makes about 4 cups of salsa.

Related recipes you’ll enjoy

  • Plantain Tortillas (Paleo & AIP)
  • Tiger Nut Tortillas (Paleo & AIP)
  • Chia Flax Tortillas (Paleo, Keto, GAPS)
  • AIP Mexican Ground Beef (Nightshade-free, Paleo, Keto, Whole30)
  • Mexican Stew (AIP, Low Oxalate, Low Histamine, Low Lectin)
  • Pico de Gallo Salsa with Avocado

AIP Mexican Ground Beef (Meal Prep option, Paleo, Nightshade-free)

May 12, 2022 · 2 Comments

up close photo of one taco with AIP Mexican ground beef inside

AIP Mexican Ground Beef is a wonderfully flavored meat dish that quickly creates several easy Paleo AIP Mexican meals! You can cook up this protein, and then make salads, bowls, tacos and more. Just add some avocado, fresh cilantro and a wedge of lime for a fresh easy dinner!

You may also use AIP Mexican Ground Beef as a Meal Prep option: This means, you can make it ahead of time, put it in the fridge or freezer, and pull it out when you need a really nourishing dinner with almost no work. Just heat and serve.

AIP Mexican Ground Beef is a nightshade-free recipe that’s also Paleo, Whole30, Keto (depending on what it’s served with) and Gluten-free.

overhead view of AIP Mexican Ground Beef in taco shells
AIP Mexican Ground Beef is pictured here in homemade Plantain Taco Shells.
Jump to Recipe

What to serve with AIP Mexican Ground Beef

Here are some great AIP meal ideas for how to serve nightshade-free Mexican Ground Beef:

  • Make a great Mexican salad: Use lettuce, favorite veggies like cucumbers, carrots and radishes. Top with meat. Garnish with plantain chips, fried plantains or tostones + avocado slices or guacamole. Use an AIP fruit pico de gallo, if you’d like. Add fresh cilantro and fresh lime juice.
  • Build a bowl: Fill it with cauliflower rice. Top with AIP Mexican Ground Beef, avocado or guacamole, diced cucumbers, onions, radishes, cherries, strawberries and/or peaches, fresh cilantro, fresh lime juice and if you wish, fried plantains.
  • Fill tortillas for soft tacos!: Add guacamole, shredded lettuce, optional AIP salsa and optional other toppings like diced onions and radishes. Use an AIP crema if you like: coconut milk, fresh cilantro and fresh lime juice. Try these AIP tortilla recipes:
    • Paleo & AIP Plantain Taco Shells
    • Tiger Nut Flour Tortillas
    • Cassava Flour Tortillas
    • For Paleo, Keto, Gluten-free and GAPS, try Chia-Flax Tortillas.
  • After cooking up the beef in the pan most of the way, make a Mexican hash, by adding in a few diced veggies: sautéed onions, cooked butternut squash, radishes etc. Top with slices of avocado and chopped fresh cilantro.
  • Make a simple Mexican soup by adding AIP broth, leftover cooked veggies including lots of sautéed onions and cauli rice. Garnish with chopped fresh cilantro, avocado and lime wedges.

spoon scooping up nightshade-free seasoned beef to serve

Ingredients in AIP Mexican Ground Beef

This recipe is just ground beef, sea salt, optional tamarind paste … plus a handful of herbs and spices:

  • dried oregano
  • dried ginger powder
  • dried cilantro
  • dried garlic
  • onion powder
  • Ceylon cinnamon
  • mace

Nicely, a couple of these herbs and spices are optional. So you don’t need to “make yourself crazy”, as my mom says, and use them all. If you have them all or want to source them, great! If not, the oregano, ginger and garlic + a couple of others do a lot of the heavy lifting as far as conveying Mexican flavors.

overhead view of AIP Mexican Ground Beef

Tamarind and fresh cilantro

That being said, it’s best to include at least one of the following: the tamarind paste or fresh cilantro.

Garnishing your finished meat and overall meal with fresh cilantro really helps to create the right flavor profile! So definitely grab that fresh cilantro if you can.

Tamarind paste (find it here) is really easy to buy once and then just keep in your fridge for this recipe and AIP Mexican Soups like this one. Tamarind adds a rich citrus flavor, plus the depth of tomatoes (without the nightshades or histamines).

3 tacos lined up with mexican ground beef inside

How to store AIP Mexican Ground Beef and Meal Prep

To refrigerate fresh or leftover cooked ground beef: Place in storage container. Refrigerate for up to 4 days.

To reheat, place in a skillet over medium-low heat. Sauté about 5 minutes; then cover, and remove from the heat. (Add one or more tablespoons of water during the sauté stage, if the pan is very dry.)  Allow to gently steam for 5 additional minutes, covered. Then serve.

To freeze AIP Mexican Ground Beef, place in storage container, top with a piece of parchment or wax paper before adding the lid. Freeze for up to 3 months. Defrost in the fridge overnight, or on the counter for 4 hours.

up close photo of one taco with AIP Mexican ground beef inside

up close photo of one taco with AIP Mexican ground beef inside
Print Recipe
5 from 2 votes

AIP Mexican Ground Beef (Paleo, Meal Prep option)

AIP Mexican Ground Beef is a great way to enjoy a variety of nightshade-free easy Mexican dinners! Use on salads, in tortillas, to make quick soup and for bowls. Also Paleo, Whole30, Gluten-free and Keto.
Prep Time10 mins
Cook Time15 mins
Total Time25 mins
Course: DInner, lunch, Main Course, Meat
Cuisine: American, Mexican
Keyword: aip, ground beef, mexican, nightshade-free, paleo
Servings: 4 servings
Calories: 299kcal
Author: Megan
Cost: $6

Equipment

  • skillet

Ingredients

  • 1 pound ground beef
  • 2 Tablespoons water or broth
  • 1 teaspoon sea salt
  • optional: 1 teaspoon tamarind paste A great fridge staple for AIP (and all) cooking, with a rich citrus flavor.

AIP Mexican Herb and Spice Mixture (You will only use HALF of this recipe, so save half for next time.)

  • 1 Tablespoon dried oregano
  • 1-½ teaspoons dried ginger powder
  • 1-½ teaspoons dried cilantro
  • 1-½ teaspoons dried garlic
  • 1-½ teaspoons onion powder
  • ½ teaspoon Ceylon cinnamon
  • ¼ teaspoon mace optional

Instructions

  • In a small bowl, stir together all of the Mexican herbs and spices. Divide the mixture into 2 portions, or measure out about 1-½ Tablespoons. Set one portion to the side, which you'll use in this recipe. (Store and label the second portion in a small jar with lid for next time.)
  • Add meat and sea salt to large sauté pan. Cook over medium-high heat, breaking up meat with a spatula. After a 2 to 3 minutes, reduce heat to medium and continue cooking until most of the pink is gone, about 5 more minutes.
  • Add herbs and spices, except tamarind paste. Cook another 2 minutes, until herbs and spices are fragrant and all pink is gone.
  • Add tamarind and 2 Tablespoons water (or broth), moving meat around in the pan until they're fully incorporated.
  • Turn off heat, and serve. Use for salads, bowls, tacos and soups. Garnish with fresh cilantro, avocado and lime.

Notes

Paleo AIP Tortilla recipes:

  • Paleo & AIP Plantain Taco Shells (soft tortillas or folded shells)
  • Tiger Nut Flour Tortillas
  • Cassava Flour Tortillas

Homemade Bone Broth to make soup

  • How to Make Bone Broth or Meat Stock
  • Best Bone Broths to Buy

Nutrition

Sodium: 134mg | Calcium: 44mg | Vitamin C: 1mg | Vitamin A: 24IU | Sugar: 1g | Fiber: 1g | Potassium: 344mg | Cholesterol: 81mg | Calories: 299kcal | Trans Fat: 1g | Saturated Fat: 9g | Fat: 23g | Protein: 20g | Carbohydrates: 3g | Iron: 3mg

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2 photos of AIP mexican ground beef, one with a spoon and one in tortillas

Similar recipes you’ll love:

  • AIP Mexican Stew
  • Paleo AIP Hamburger Macaroni Pasta
  • Coconut Ground Beef Curry with Turmeric
  • Low-FODMAP Beef Curry
  • AIP and Paleo Asian Meatballs Sheet Pan Dinner

My Exact Diet & Supplements for Vitamin A Detox (and my progress so far)

May 7, 2022 · 11 Comments

Diet & Supplements for Vitamin A Detox written on pink and yellow

My Exact Diet & Supplements for Vitamin A Detox shares with you what I did first and what I do now for a low vitamin A diet. I share my own progress and what other members of my family experienced. And, most importantly, I tell you exactly what I eat each day, which many of you have said would be helpful.

This diet likely takes about 3 years to allow the body to detox vitamin A, and the process has been streamlined a lot since I began.

As always, please see Dr. Smith’s forum for deeper research and insights, or to have a doctor’s help with mineral analysis and blood testing. Or, tap into Grant Genereux’s blog to read his latest insights and observations. Both forums offer community support where you can ask questions and read dialogue on topics.

Diet & Supplements for Vitamin A Detox: The first thing I did

When I started the vitamin A detox diet, I had to first remove all the supplements I was taking that contained Vitamin A. I also looked for and removed my supplements that contained precursors to Vitamin A or compounds in the same family, such as carotenoids and retinyl esters — from whole food vitamins and organ meats.

With taking out unsuitable supplements, I needed to make sure my body still had what it needed, certain B vitamins, for example, and minerals.

This article outlines which supplements I now take to support my body and the detoxification of Vitamin A.

Supplements I stopped taking

Essential oils: For the first six weeks of the diet, I was working to overcome a histamine intolerance. I had done a lot of a brown bottle of tea tree oil and words across the middle of the photo saying how and why to use TTO safely internally as a natural remedy alternative to antibiotics and for other usesresearch to decide my strategy. In addition to doing the low A diet, I took tea tree oil internally with a carrier oil. (This is not generally allowed on the diet. It was something I decided to do on my own.)

When that process was over, and indeed I had overcome MCAS and my histamine intolerance, I stopped using all essential oils, due to their carotenoid content, except the 3 herbs allowed on the diet that have corresponding EOs: rosemary, cloves and mint. Now, I no longer use any essential oils.

I also stopped taking liver pills, multi-organ pills, vitamin D, glutathione, a B complex, a mineral complex (more recently), iodine, a variety of supplements I used for my histamine intolerance, alpha lipoic acid, a variety of amino acids, probiotics — and B12 shots about 2 years into the diet, when I no longer needed them.

My supplements now for vitamin A detox

As each body is unique, the supplements I list here are definitely not all ones you should consider for yourself. These are the supplements that I personally have found helpful for my body:

  • Vitamins B1 and B3 — I buy the NOW brand of both of these, because they’re clean and inexpensive. But recently, I started taking the TTFD form of B1 (here) to see how it might benefit my digestion. I do think it’s worth considering for anyone taking B1. (Some on the diet also take B2, and others may include more based on testing.)
  • Zinc — I have recently increased my dosage on this, with seemingly great benefit. It’s helping me to sleep better and have better digestion. (I do not take more all at once, but the same dosage more often.)
  • Selenium
  • Magnesium
  • Activated Charcoal
  • Lactoferrin from Dr. Smith for liver health: helps repair bile ducts and liver injury, and encourages epithelial cell growth. Start at a very low dose, as it can flare up old symptoms. (When you buy it, look for the more detailed information on how to take it.)
  • SunFiber — For best regularity.
  • TRS — This nano-particle zeolite spray helped me detox so much excess estrogen that I was finally able to get off of Calcium d-Glucarate (needed for excess estrogen issues). TRS has also been amazing for detoxing my brain. I won’t go into all of the details here because there isn’t room, but I’ll write more on it at some point. TRS detoxes heavy metals, plastics and all kinds of toxins, super gently but noticeably! (You have to buy it through a distributor, so I became one. You can get it here. You’ll need to click the Shop Now button. I buy the three-pack to save money, and the company recommends doing the spray for 6 months minimum to see various effects from the beginning and then as you continue. Start with 1 spray daily, and work up to 2 in the morning and 3 at night.)
  • Vitamin D from my sun lamp (I have the Fiji model from this site.)
  • K2
  • To support digestion: Serrapeptase (this is taken on an empty stomach or 2 hours after a meal and 1 hour before eating) and/or digestive bitters. Serrapeptase really helps to digest beans, if that’s a struggle for you. But, it must be taken as directed above.
  • Unique to me for hormone balancing pre-menopause — DIM and Black Cohosh. I got off of Calcium d-Glucarate as soon as I could due to Dr. Smith’s recommendation to not take any calcium-based supplements.

Most people starting out on the diet are recommended to also consider taking molybdenum. It seems to mess with my mental health, so I stay away from it, at least for now and until I do testing. Best choice is to do testing with Dr. Smith to see what your body needs.

Gentian

homemade and store bought gentian bottles for detoxPerhaps the only supplement our family used that is unique for this diet was our digestive aid, which is homemade Gentian Bitters. This tincture is a deep yellow color, which should make any of us hesitate to take it. And yet, it seems to have helped me more than most other supplements over the years.

Not only does gentian root tincture aid digestion, one study shows its ability to repair the body on a cellular level. I can only attest to my own personal experience with this bitter herb.

Dr. Smith introduced lactoferrin this last year, and I was able to increase my dosage pretty quickly to a full capsule I think because of the liver benefits of taking gentian all these years.

I don’t need Gentian very often anymore, partially because I now take Serrapeptase. But, of course, my long term goal is to not need any digestive aid.

I get a rash within one day when I eat any foods with vitamin A or precursors of it, and gentian has never caused this reaction, so it may be fine.

Two stages of our diet

Below, as I outline what we eat on this diet, you’ll see we’ve done two stages of the diet:

  1. A low vitamin A and low aldehyde diet
  2. We added in medium oxalate and low salicylate, to see what added benefits it would have. This is the diet we’re doing right now.

Once I considered oxalates that still existed in our low A diet, I felt it would be good to reduce them to watch for the benefits. I believe more humans should seriously consider the toll oxalates are taking on their health, whatever their diet.

How my family reacted to a low vitamin A diet

I have outlined my symptoms, but also my family members’, because each of us has had such striking reactions to detoxing Vitamin A. About six weeks into the diet so much had happened that I found this article was the best way to keep track.

My own reactions and improvements

  • Within the first two weeks of going low vitamin A, I saw dramatic improvements: better mental health and the chronic skin rash on my face went away.
  • Had nausea daily for at least a week and then off and on in the weeks that followed.
  • I started the diet with chronic intermittent blurred vision in my left eye (like a cloud that came and went). This continued to come and go until week 6; then it was gone until I added more oxalates into my diet, without meaning to.
  • Shortly after week 2, cystic acne and bladder urgency (I have a history of IC) developed.
  • At about 6 weeks, I got a serious kidney infection. I was able to avoid antibiotics my using Allimed and tea tree oil (here’s how). This was a painful experience.
    • Interestingly, my kidney infection was a staph infection, not e-coli, which it usually is. The count was >100K. So a major staph infection in my kidneys, bladder and urethra. I find this interesting because staph infections are usually on the skin. Another skin link to Vitamin A detoxification. (Oxalates may also play a role in this infection, as I believe I initially went pretty low oxalate all at once on the diet, without realizing it, which can cause kidney problems).
    • Other symptoms included painful urination and blood in the urine.
    • Allimed is garlic-based, so not allowed on the diet, and it was only preventing the infection from getting worse, not resolving it.
    • My doctor had me take 2 rounds of different antibiotics, which I hadn’t done in about 30 years. I accepted her suggestion because the infection was dangerous. Neither antibiotic helped as much as the Allimed.
    • So then I put myself on high dose colloidal silver (here’s how). That worked! By three weeks in, the issue was completely resolved. Colloidal silver is our go-to remedy for many applicable conditions.

Kid 1

  • Skin breaking out within the first week, followed by depression week 2. Both of these normalized, but this child stopped being on the diet because she lives abroad in a situation where she can’t control her diet, for now.

Kid 2

  • History of yellow skin on head and flaky behind the ears: Both got worse week 2. Then all got better! (Later, probably my fault in reintroducing certain foods (?), his flaky behind one ear got worse again.)
  • Nausea and vomiting at breakfast time during the first week of the diet. (History of appendicitis and gall bladder/liver issues.) Took gentian for liver, gall bladder and digestion support and ginger tincture.

Kid 3

  • History of hyperactivity and pessimism: Both of these symptoms worsened intermittently. Then, as I’ll talk more about below, we saw major improvements in both of these areas!

Husband

  • Boils, one on his bum and one as a stye on his eye that lasted at least 3 weeks. Our ND said this was likely vitamin A detoxing. Amazing. I used homeopathics to help them rupture and resolve as quickly as possible. The one on the bum responded really well to homeopathics. The one on the eye just needed longer and took a full 3 weeks to run its course.

Boils

Actually, most of us got boils!

  • 4 out of the 5 of us got some kind of a boil! Very strange and surprising to us. I also got one on my inner eye lid like my husband. One of our kids got one on his bum, and one on a leg. Our N.D. told us this was vitamin A pushing itself out. I haven’t met anyone else on the diet who’s had this happen, so it’s hard to say. Amazing that we all got this symptom.
  • Have any of you had this symptom on the diet?? Please comment below, if so.

Our current diet after over 2-1/2 to 3 years on the diet

Our setback — aldehydes

My one BIG mistake on this diet was reintroducing aldehydes, without meaning to. I totally forgot about them in the midst of having a super busy life.

Basically, we were feeling so well that I added in kombucha, then a little more kombucha, then chocolate chips on our overnight oats. We were also eating oat yogurt and other fermented foods and sourdough bread. We seemed fine, but then gradually rashes started developing. This oversight was a big mistake that slowed our progress and increased mild symptoms, mostly skin related.

I started having a red scaly rash around my eyes. My youngest son got a red blistery rash around his nose. And our oldest son had a rash behind his ears.

I went back to the basics of the diet to see what I was doing wrong and realized my mistake.

So the big change we made after 2 years on the diet was to “go back to the beginning”, and make our diet simpler again.

I removed all fermented foods, chocolate and most lectins from our diet. And, BINGO, they were the problem.

Our properly fixed diet

After re-removing aldehydes, this was a snapshot of our daily diet (and this would be a fine example to follow):

  • Breakfast: Parsnip Waffles and a big serving of meat, usually grass-finished burgers (oftentimes 1/2 pound burgers for side angle view of 3 gluten free egg free waffles on a plate with fresh strawberriesmy sons and husband), but sometimes other meats like organic turkey thigh, wild red meat (my husband hunts) or occasionally clean chicken and apple sausages or Applegate Farms’ turkey breakfast sausages. We also ate oatmeal for breakfast, sometimes Buckwheat Porridge, and ate a lot of my other waffle recipes as well: Rice and Beans Waffles and Oatmeal and Beans Waffles.
  • Lunch: Usually leftovers from dinners or breakfasts. Sometimes I bought Niman Ranch deli meats, like Corned Beef, and it didn’t seem to be a problem. We also ate a lot of peeled cucumbers, peeled apples and berries with lunch and for snacks.
  • Dinner: All different cuts of beef: stew meat, short ribs, steaks, ground beef, prepared in various ways. Chicken thighs and whole chickens. Once a week, white fish that’s low in fat and very cleanly sourced: Petrale sole or cod, and occasionally wild sea scallops. Veggies: We ate a lot of parsnips, asparagus, cucumbers and green beans. Some romaine lettuce and peeled zucchini. White rice, white rice noodles, Jovial brand rice pastas, sprouted brown rice, baked potatoes, boiled and fried cassava root.

An outline and list of our diet for vitamin A detox

These are the options (in list form) from which we eat in an average day:

BREAKFAST

We always eat a big breakfast. We eat a big portion of meat first and follow it with a delicious carb dish:

  • big thick juicy grass-finished ground beef patties or organic turkey thigh patties
  • soaked oatmeal or hulled barley porridge — toppings: berries, maple sugar, oat milk, small amount of heavy cream or butter for the boys; I now eat my oatmeal and barley savory, with no sweetener. I use a little cream, a little oat milk and good salt. It’s actually wonderful, and I enjoy it more than when I used to use sweetener on it. I find it more satisfying! A great lesson.
  • Bean and Oat Waffles or Rice and Beans Waffles — toppings: berries, maple syrup, butter for the boys. I put on only scant butter and sea salt. Some days I use 1 to 2 teaspoons of maple syrup or a little sprouted pumpkin seed butter. To go without syrup, I cut my waffle into sections and eat it like toast.

LUNCH

We keep lunches really simple, so I only cook 2 meals a day, and the kids learn to fend for themselves some of the time.

  • leftovers
  • more fresh meat patties
  • lettuce, cucumbers, peeled apples
  • baked goods, leftover rice or hulled barley

Lately, I cook a big pot of hulled barley each morning. The boys can have a waffle or barley for breakfast and the other at lunch time. I leave the waffle batter out for them. They need lots of carbs.

DINNER

I usually make a nice dinner, but sometimes it’s also pretty simple, depending on how much time and energy I have. For example, my family loves green salads, but sometimes I just peel and slice cucumbers to provide a fresh veggie. I never let making meals increase my stress levels.

easiest paleo beef short ribs served on polenta with pan juicesThat priority comes first: Low stress cooking and eating is an important key to wellness.

— MEAT OPTIONS

  • beef or wild red meat/game — I make short ribs, stew, soup, pasta with ground meat, stir fries, tamales (recipe coming) and more
  • chicken thighs or whole roasted chicken
  • ground turkey thigh made into meatballs or hash (like this one but without the onions and sage; you could sub in mushrooms or another VAD diet veggie, plus rosemary)
  • white fish, sauteed or baked

— CARB OPTIONS

  • beans — types of beans according to the Eat Right for Your Blood Type insights to reduce gas (This and many other tips come from Dr. Smith. If you support his work by becoming a member, he also has more information on which probiotics to use for your unique body that might help to reduce gas, bloating and digest beans better.)
  • white rice, rice noodles and white rice flour (ideally in lesser ratio to beans to protect B1 stores)
  • Millet and Brown Rice Ramen by Lotus Foods — These are good if you can tolerate millet. I make a rich meat stock and serve the noodles in the stock with various meats on top, mung bean sprouts and sometimes cooked veggies in the stock.
  • sprouted brown rice, Jovial rice pastas
  • oats
  • hulled barley — I cook it in the Instant Pot on the Manual setting for 23 minutes. Ratio is 1:3, grain to water. We all love it and digest it well.
  • masa and hominy — This is our latest discovery, and we just love it. Here’s a recipe for Chickpea Polenta with Masa that tells more about what masa is and why it’s so much gentler than corn.
  • Oat Bread
  • Rice Bread

— VEGGIE OPTIONS

You may or may not tolerate all of these:

  • parsnips (lots of fiber)
  • peeled potatoes
  • peeled zucchini
  • artichokes, if not fresh, then frozen or canned, well rinsed of citric acid
  • mushrooms (not shiitake)
  • green lettuces (We eat romaine, butter and iceberg, all organic of course.)
  • peeled cucumbers
  • green beans
  • asparagus
  • water chestnuts
  • celery
  • mung bean sprouts

— SNACKS AND CONDIMENTS

  • berries
  • peeled apples
  • grapes
  • raw cream — We limit this to 2 tablespoons daily per person, or close to this. Sometimes I cheat, but I do think it makes a difference. Too much fat complicates the detox of vitamin A.
  • Bean Milk
  • oat milk (Malk brand)
  • occasional nut milk, but not often due to PUFAs
  • odds and ends baking/cooking ingredients: psyllium husk powder, salt, baking soda, coconut sugar, honey, maple syrup, refined coconut oil, Kerrygold butter, refined avocado oil, apple cider vinegar, tapioca flour, occasional egg whites, balsamic or rice vinegar, very occasional Dijon mustard, coconut aminos, black pepper, ginger root and ginger powder, dried rosemary, dried dill, dried mint, certain nut and seeds, including chestnuts

— DESSERTS AND TREATS

Too much sweetener or fat isn’t recommended, but I do love to bake and feed my boys treats, snacks and plenty of carbs.

This muffin recipe is a great one for occasional treats. This is a great cake recipe.

HERE are all the vitamin A detox diet recipes I’ve created and published so far.

The emotional side of being on this restricted diet

My husband and the boys will hit 3 years on the diet in September. I hit 3 years in April.

My goal with this section is to be really honest. While there are some admirable souls who can eat REALLY SIMPLY on this diet and be content, I know a lot of you want to know what it’s like to be on this diet with kids who are little picky … or with your own personal limitations.

Compromises

For the first 2+ years on the diet, the compromises I made were so my boys would be happy but still make progress. They definitely have pushed back and “fought” me at multiple junctures, wanting more foods or wanting to be done with restricted diets in general.

As a mom, I don’t actually like restricting their diet. But I also see that while I have them in our home (my 18 year old will be off to college soon), this is my one/last chance to get them as healthy as possible. So, I give them pep talks as often as is needed and remind them of the progress we have made, and the progress we have yet to make — symptoms I’d like for them to no longer have.

No diet can be completely free of vitamin A or the compounds that limit its detoxification. So our goal is to minimize these foods as much as possible while still enjoying life and food.

If you are that rare person that can do a super restricted diet without any compromises, that’s better.

Which foods

Our compromises the first 2 years on the diet were simply: Applegate Farms hot dogs, Niman Ranch deli meat (certain ones), lots of berries, dates and raisins, generous amounts of maple sugar on their oatmeal, tapioca or rice puddings, and a decent amount of butter or cream on occasions — like homemade ice cream occasionally.

None of these compromises seemed to make any difference at all to their bodies. I personally am more sensitive. I did and do include very little sweetener in my diet, if any. I eat no fruit and limit carbs like tapioca. And I limit my butter and cream.

As I’ll discuss now, we no longer eat hot dogs or any deli meat, but they also didn’t seem to bother us. And we pulled out other foods as well if they were high in oxalates or salicylates.

Low oxalate and low salicylate

Recently, we also decided to go medium-low oxalate and low salicylate to see how the combined diet would help some of our remaining symptoms. And we’ve seen results within the first weeks: skin, mood, lungs and joints.

  • Re my lungs, I’ve had a pre-existing condition there since I was 18. Within the first few days on this diet, I saw healing in my lungs…!
  • Joints: Some improvement in my big toe, that’s swollen and a little painful (low key gout). Big improvement in my wrist and right hand/arm where the radiation from my old lap top caused some problems.
  • Son 2: Still no improvement in the stubborn rash behind his ear. This rash seems to be affected by lectins, but it’s only gone away once, and that was when we first went on the strictest low A diet, and I can’t now seem to replicate that healing for him. Nor does he like my experiments, or I’d do more! 😉 This son’s skin has improved in other ways, though, on low ox and low sal — a better complexion with less acne. (I think he’s going to let me go back one more time to our initial low A diet, very low lectin, to see if it helps his ear.)
  • Son 3: Long term (many months) face rash better in a few days and gone within a week! Less moody, kinder, better balanced energy (less ADHD type behavior).

In short, we have seen major benefits from this diet. We plan to stay medium-low oxalate for longer than low salicylate because oxalates take longer to detox.

How I do this diet emotionally (pep talk)

Yes, it’s no fun to eliminate foods high in oxalates, but we each must weigh our health goals and remaining symptoms to see if it’s worth it. For me, it’s worth the sacrifices. I love being “weller and weller”!

Contentment

And, my daughter told me this week that she thinks I have the gift of contentment. I am very grateful for her sweet observation. And think she must be right.

I am blessed to be able to be very grateful for whatever I’m eating. A big juicy burger from local pasture-raised beef cooked over medium high heat with good salt is always delicious for me, even if I eat 2 a day, 7 days a week.

I have observed MANY of my clients switch to this mindset as well. We simply focus on enjoying what we can have, and don’t live in a place of focusing on what we can no longer have.

Brief grieving for foods we miss, yes, but we don’t stay there.

There is too much to be grateful for … and all good quality foods can be savored and loved.

Food addictions

Frankly, what’s really happening is that most of us are addicted to foods and hedonism.

I certainly was, about 20 years ago, and up until 15 years ago. It took me 3 years to overcome my addiction to sugar; even when I wasn’t eating it, I craved it. But eventually that day came! And I no longer love sweets.

If you care enough about getting well, you will be willing to make this transition, too.

Determination to pursue what’s true

Take one day at a time, look for community support, find alternatives to old favorites, have a plan when you’re in social settings that set you up to succeed, and be determined to get well.

Pursue truth: Is this diet what your body needs? Then do it. Is vitamin A a toxin? Then eliminate it.

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my exact diet and supplements for vitamin A detox written on pink and yellow

90-Second Keto White Bread (Small loaf for sandwich or toast! Paleo, GF)

May 5, 2022 · 24 Comments

2 slices of 90 second keto white bread on a plate

90-Second Keto White Bread makes one small loaf of white sandwich bread, and it’s perfect for toast! This recipe is also Paleo and Gluten-free.

I bake mine in a little loaf pan, but you can also use a ramekin OR mug in the microwave, or oven — whichever you prefer!

Keto and Low Carb, this recipe has just 1.1g net carbs!

2 slices of keto 90-second bread, topped with butter on a white plate

Jump to Recipe

Ingredients in 90-Second Keto White Bread

Standard Keto, Paleo and Gluten-free ingredients are used in this recipe:

  • almond flour (blanched — This is the best one.)
  • golden flax seed meal — Or, golden flax seeds, to make your own flax seed meal.
  • egg
  • butter (or coconut oil, for dairy-free)
  • baking powder
  • sea salt

How to Make 90-Second Keto White Bread

Whip up the quick batter, and then bake or microwave this easy homemade bread recipe, whichever you prefer.

Make and bake how it sounds easiest and best for you, one of 3 ways:

  1. like a mug bread in the microwave
  2. in a ramekin in the microwave
  3. or in the oven — in an oven-safe ramekin, or how I’ve done it, in a mini loaf pan (Here’s the one I have and love; this is an awesome pan btw!) I love this method best because you get a little loaf of bread, square toast — and using my oven feels really easy. (It bakes for just 12 minutes!) The pan I use does not need to be greased either; the loaf just pops right out after baking.

If you use your microwave, it takes just 90 seconds to bake your bread, thus the name!

sliced open keto white bread before toasting it

Here’s how:

  1. In a small bowl or saucepan, melt the butter.
  2. Add all of the remaining ingredients. Mix with a fork until evenly combined, about 60 seconds.
  3. Scrape batter into prepared mug, ramekin or little pan. If you wish, smooth the top flat, or as I did, allow it to bake up mounded like a loaf of bread by not flattening the batter on top as much.
  4. Microwave for 90 seconds, or bake for about 12 minutes.
  5. Allow to cool slightly, unmold, and then it tastes best to slice and TOAST it! 🙂

It’s the easiest Keto, Paleo, Gluten-free white bread to make!

2 slices of toasted keto white bread

Where this recipe came from

This recipe is actually from my friend Maya Krampf’s new cookbook, Easy Keto Carboholics’ Cookbook! She calls it 90-Second Flax Bread.

As Maya says in her intro to the recipe, it “… takes just 90 seconds to bake in the microwave — or a bit longer if you prefer the oven”. Maya’s photo shows the microwave ramekin version, and my photos show the oven-baked version. Both bake up golden brown.

This recipe tastes best toasted, although it’s delicious both ways. But toasted, the texture and flavor are like perfect white toast with butter.

I’m sharing Maya’s recipe with her permission as she launches this new recipe book. ALL of Maya’s recipes turn out! That’s one reason it’s fun to share her new cookbook. If you need great reliable Keto recipes, I’m sure you’ll love her new publication, or it would make a lovely gift. Find it here.

sliced open loaf of 90 second keto white bread

2 slices of 90 second keto white bread on a plate
Print Recipe
5 from 8 votes

90 Second Keto White Bread (Small loaf for sandwich or toast! Paleo, GF)

90-Second Keto White Bread makes one small loaf of white sandwich bread, and it's perfect for toast! Also Paleo and Gluten-free.
Prep Time5 mins
Cook Time2 mins
Total Time10 mins
Course: Bread, Breakfast, DInner, lunch, Side Dish, Snack
Cuisine: American, French
Keyword: 90 second, bread, bread loaf, flax bread, gluten free bread, gluten-free, keto, paleo, sandwich bread, toast, white bread
Servings: 1 serving, 2 pieces of toast
Calories: 151kcal
Author: Megan
Cost: $1 or less

Equipment

  • microwave or oven

Ingredients

  • 3 Tablespoons almond flour super fine, blanched
  • 1 large egg
  • 1 Tablespoon butter
  • 1 teaspoon flaxseed meal golden
  • ½ teaspoon baking powder
  • 1 pinch sea salt

Instructions

  • Melt the butter in a small saucepan on the stove, or in a small bowl in the microwave.
  • Stir in almond flour, flaxseed meal, baking powder, salt and egg. Mix well until smooth and uniform.
    1st process photo of stirring together the batter of 90 second keto white bread
  • If using ramekins or mugs: Divide batter into two ramekins, 3-½ to 4 inches in diameter. Level the tops with the back of a spoon. If using mini loaf pan, (measures 2.25 x 3.88 x 1.25 inches in each well) use all of the batter for one mini loaf, allowing batter to remain slightly mounded on top.
    overhead view of batter in pan
  • Microwave method: Microwave for about 90 seconds, until firm. Oven method: Preheat oven to 350° F. Bake for 10 to 15 minutes, until firm (mine takes 12 minutes).
  • Run a knife around the inside of the ramekins and then flip onto a plate or paper towel to release. Slice in half. For oven-baked loaf, just flip upside down, and the loaf will pop right out. Cool for a few minutes if you wish, slice and toast.

Notes

This recipe has 1.1g Net Carbs.

Nutrition

Sodium: 254mg | Calcium: 198mg | Vitamin C: 1mg | Vitamin A: 620IU | Sugar: 1g | Fiber: 1.5g | Potassium: 89mg | Cholesterol: 216mg | Calories: 151kcal | Trans Fat: 1g | Saturated Fat: 10g | Fat: 13.8g | Protein: 5.5g | Carbohydrates: 2.6g | Iron: 2mg

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2 slices of 90 second keto white bread on a plate and the whole loaf in a second photo

More Keto, Paleo, Gluten-free bread recipes

  • Coconut Flour Bread Loaf
  • Keto Low Carb Sourdough Bread
  • Sausage Biscuits
  • Best Keto Zucchini Bread
  • Keto Strawberry Bread
  • Cloud Bread
  • Keto Vegan Rolls
  • Mexican Pan Pizza with Cheddar Cornbread Crust (Primal)

How I Reversed My Hashimoto’s

Apr 30, 2022 · 6 Comments

a woman's throad and thyroid area with wording, How I Reversed my Hashimoto's

How I Reversed My Hashimoto’s is my story of the steps I took to regain my energy, put my autoimmune disease into remission and get my lab results back into the normal range.

I do not assume that everyone will be able to remove thyroid hormone medication on a permanent basis. But ultimately, I believe the causes of Hashimoto’s and hypothyroid (as well as most thyroid conditions) can be addressed and affected, often times significantly.

We have options beyond medication, and they include lifestyle and dietary choices.

Even with medication, thyroid conditions may worsen if the causes are not addressed. And oftentimes, new autoimmune diseases will develop. That’s why it’s important we look at the cause of our conditions and try to change what we can.

a woman's throad and thyroid area with wording, How I Reversed my Hashimoto's

What are Hashimoto’s and hypothyroidism

They’re different but related.

Let’s just quickly set the stage:

  1. In the brain, under normal circumstances, the hypothalamus gland produces a hormone (TRH) that tells the pituitary gland to make Thyroid-Stimulating Hormone (TSH).
  2. TSH tells the thyroid to produce hormones: about 80% T4 and 20% T3. T3 is actually the more powerful and active form of thyroid hormone in the body. It is primarily produced in the liver where it is converted from T4. (We’ll talk more about this later in terms of liver detox.) These hormones affect many body systems.
  3. With hypothyroidism, the thyroid is unable to produce enough hormones, so the hypothalamus and pituitary glands, sensing low levels of these hormones produce more TRH and TSH, to signal the thyroid. High TRH and TSH but low T3 or T4 indicate hypothyroid.

As relates to point #2 above, some doctors miss the hypothyroid diagnosis because they only test for TSH and T4. But many people do not convert T4 to T3 well, and that is a common and problematic form of hypothyroid that requires a different form of intervention. (source)

Doctors also need to test Free T3, Total T3 and Reverse T3.

Hashimoto’s

A diagnosis of Hashimoto’s means another level of dysfunction: and that’s antibodies.

Antibodies are usually produced by the body to fight off invaders, viruses or bacteria, for example.

In the case of autoimmune diseases, the theory is that antibodies attack one’s own systems and organs. With Hashimoto’s, antibodies attack the thyroid and decrease thyroid function as a result.

Therefore, sometimes Hashimoto’s causes hypothyroid.

Because Hashi’s is considered an autoimmune disease, when we try to put it into remission, it’s important to have a 3-pronged approach:

  1. As with any autoimmune disease, take extreme measures to reduce stress and inflammation.
  2. Remove factors that reduce thyroid function.
  3. Add elements that support thyroid function.

Let’s look together at how I reversed my Hashimoto’s in this way.

My Hashimoto’s story

Similar to many who develop autoimmune diseases, I was on heavy antibiotics as a child, I wasn’t breastfed, and my family already had a history of digestive issues. As a teenager, I got Epstein-Barr Virus.

Before having children, I had one autoimmune disease. After having my first child, a hormonal imbalance settled in, as did chronic stress and insomnia. After my second child, my digestion became impaired, and nutrient deficiencies started affecting me.

And after my third child, I became very sensitive to chemicals and environmental toxins.

Having children is one of the greatest blessings in my life (and well worth it), but has been very hard on my body.

Fatigue, lack of physical strength and energy, feeling cold, heavy irregular periods, and brain fog were my primary hypothyroid symptoms. I also felt moody, occasional depression and had dry hair and skin.

When my doctor told me I had Hashimoto’s, I started crying. That makes me laugh a little now, but I remember feeling so discouraged and overwhelmed at the time. And I was very sorry to have one more autoimmune disease.

I started Nature Throid, which worked well for me. I took 1 grain. This prescription doesn’t work for everyone. Read more here about the different thyroid medications commonly prescribed and the various thyroid disorders.

As with all of my autoimmune diseases (all 5 are in remission), I wanted to get to the root cause, and I wanted to feel better, if possible, without medication. I wanted to restore the natural function of my thyroid, the conversion in my liver of T4 to T3 and protect my thyroid from attack.

My timeline:

  • Started Nature Throid in 2014.
  • Worked hard on low stress and recovery, especially after the publication of my first cookbook, and in February of 2019, my doctor reduced my prescription to 30 mg (about half a grain) based on lab work.
  • April of 2019 started the low vitamin A diet (just in time to include VAD recipes in my second cookbook, which I wrote devoted to a low-stress process).
  • July of 2019, I went off of all thyroid medication, and never went back on, based on lab work and how I was feeling.

Here’s how I did it.

1. Low stress … this is a must!

So much stress had crept into my life, not just from having babies, but from owning two separate businesses with my husband over the years. This meant financial challenges and working really long hours, not to mention many problems that arose with staff, machines breaking etc.

Importantly, stress is not so much external events, but how our bodies interpret what’s going on around us. If we interpret an event as stressful, it’s stress — even if it’s not stressful to someone else!

Fight or flight

While taking adrenal supplements helped me feel better short term, I needed to exist in a “rest and digest” mode, instead of the “fight or flight” mode that so many of us adopt.

How many millions of Americans use beer, wine, chocolate, coffee or other “drugs” to finally relax or feel better each day? Tooo many! We need to exist in a place of rest without drugs.

MAKE CHANGES

When I realized this, I changed the way I worked significantly — how many hours I worked, how much time I spent at home (on purpose), how many errands I ran — everything.

I also ended a couple of relationships that weren’t healthy — and allowed myself to heal from the stress those toxic friendships had caused. Forgiveness played a role here, too.

We truly do not take stress seriously enough. I believe that if you want to put Hashimoto’s into remission, you must reduce stress dramatically all day everyday. Stressful “fight or flight” moments should be very rare.

Yes, this can be hard to navigate. So prayerfully proceed …

Otherwise, chronic stress causes an overactive hypothalamus gland, too much cortisol output and a weakened endocrine system — thus a slowed down thyroid, weight gain, poor sleep and more. (source)

LISTEN TO YOUR BODY AND NAPS

Many of us DO NOT listen to our bodies.

So, part of reducing stress is beginning to listen to our bodies better.

This means creating a lifestyle that allows naps, as needed, instead of perking up the body with caffeine.

I still take naps, usually about one every other day, oftentimes only for 10 to 20 minutes. But, they make a BIG difference. Naps reduce stress and fatigue, whenever it sets in — late morning, afternoon or evening.

I can now really FEEL stress when it begins to come on — so I can respond intentionally with what my body needs to reduce it: a walk, a bath, a nap, special breathing, a hug, prayer, stop working, laughter etc.

a man stressed out with life's pressures

2. Leaky gut protocol

Intestinal permeability, or leaky gut, is now a common diagnosis. Due to various causes, the tight junctions of the gut are compromised, allowing proteins and other large molecules to leak into the bloodstream. These, in turn, are attacked by the immune system, as they’re seen as invaders (not where they’re supposed to be).

This immune system response is often a precursor to autoimmunity, a heightened and over-active immune response.

Overall, healing one’s leaky gut is necessary.

I do not think people need to go on a strictly defined wellness diet to do this. But specific diets can be helpful in defining parameters.

In recent years, traditional approaches include these diets: Ancestral, Gluten-free, Low-FODMAP, AIP, GAPS, Keto and Paleo.

The goal is to reduce inflammation and allow healing to happen.

Personally, I did all of these diets at different times, and I also eliminated my food intolerance, which was very important to my process. (You can read more about that here.)

Diet

Choosing a diet to support thyroid health means cutting out inflammatory foods:

  • vegetable oils
  • sugar and extra sweetener
  • all processed foods
  • hard to digest grains — This will be different for different people. Some do well eliminating grains completely for a time. Consider hard to digest grain compounds that may prevent the gut from healing: oxalates, lectins and gluten.
  • nightshades — Foods in this family are notorious for causing inflammation.

Some people also benefit from eliminating one or more of these foods: nuts, seeds, eggs, dairy, citrus, chocolate, coffee, mined salt, all fruit and legumes.

Choose your diet by working with a doctor you trust. At this point in my journey, I suggest what I consider the best route, which is a low vitamin A and medium oxalate diet. You can reach out to Dr. Smith for lab work and to have a doctor on board with your process. Or, I take a limited number of clients for dietary consulting.

Adrenal precautions, carbs and the HPA axis

I think one contributing factor to developing Hashimoto’s for me was a diet too low in complex carbohydrates. The first thing I did when going off of the GAPS diet was to introduce cassava flour … and I felt so much better. (source)

To support the hypothalamus, pituitary and adrenal axis (a trio of glands that help to regulate the thyroid), choose a diet that supports stable blood sugar levels and includes the right amount of carbs for your body.

Limit or avoid simple carbs, though, again, to keep stable blood sugar levels.

3. Supplements that support digestion and thyroid

Before going on a low vitamin A diet, I eliminated many of the above foods and took a few important supplements:

  1. Gentian Root digestive bitters tincture — Low thyroid often means low stomach acid … and decreased absorption of nutrients. This unique 2-ingredient digestive bitters works better than most digestive aids. It stimulates the production of bile, helping to cleanse the liver and GI tract of toxins, improves the pH of the stomach for digestion and helps to shut necessary valves for proper GI function. (Find it here, or make your own here.)
  2. Selenium — Required for proper thyroid function, “The literature suggests that selenium supplementation of patients with autoimmune thyroiditis is associated with a reduction in antithyroperoxidase antibody levels, improved thyroid ultrasound features, and improved quality of life.” (source) I consider selenium a key mineral to supplement and still take it.
  3. Magnesium — Mg helps to combat and prevent constipation, improves thyroid hormone production and improves circulation. (Find it here.)
  4. Potassium — Hypothyroidism causes the body to lose potassium. When thyroid function is restored, potassium levels return. (Having both the serum and RBC lab tests done with your doctor may help you know your levels.) Not necessary for all Hashimoto’s patients. (Find it here.) (source)
  5. Zinc — Aids in the conversion of T4 to T3, and its absence has been linked with poor T3 conversion. Zinc is anti-inflammatory, reduces antibodies and boosts the immune system. It may also indirectly decrease reverse T3. A hair mineral analysis may help you to establish dosage. (source) (I use this one.)
  6. B vitamins — Work with a doctor to find which B vitamins you need. Personally, I take B1, B3, and I formerly gave myself B12 injections, but I no longer need them.
  7. Vitamin K2 — It may or may not be necessary, but K2 was and is something I take to balance vitamin D, Magnesium and Calcium levels.
  8. In terms of probiotics, I took Saccharomyces Boulardii. It has been linked to these benefits:
    • improves thyroid function
    • directs T cells to support thyroid function
    • reduces inflammation
    • aids gut conversion of T4 to T3

4. Low vitamin A diet

Many practitioners tell us that vitamin A is needed for proper thyroid function. Here I’ll cite several studies, and use myself as an example as well, to show you this isn’t true.

These studies show patients who have low vitamin A levels and high thyroid hormone levels:

  • Patients with vitamin A deficiency, ” … had significantly lower vitamin A intake … and higher … FT4, FT3, and TSH than patients with normal vitamin A status.” (source)
  • In a study from 1941, Dr. Garret Smith shares that rats fed cod liver oil had a significant depletion of thyroid cellular fluids.
  • This study found, “In the thyroid, retinoids interfere with iodine metabolism …” whereas, ” … an increased concentration of retinol was seen in hypothyroidism.”
  • Here we see lower blood levels of vitamin A (and higher zinc, which is protective) associated with better thyroid function in Italians who lived extra long lives.
  • And, more studies here.

Personally, I have been on a low vitamin A diet since April of 2019. After several months on the diet, my doctor did lab work and took me off of my thyroid medication. She expected to put me back on it when the weather turned colder again, as my thyroid function usually dips too low when the weather is cold, but instead, I never needed to resume medication.

LIVER DETOX

Many people talk about liver detox and present many different ways to do it. A low vitamin A diet is a different approach to liver detoxification, but I believe more fact-based. (Read more about how and why here.)

Detoxing the liver of vitamin A better allows — frees up — the liver to convert T4 to T3.

And this!, I believe, is why going on the diet allowed me to go off of all thyroid medication and have renewed wellness.

LOW OXALATE

When I started the low vitamin A diet, I also started a diet lower in oxalates than I realized at the time. I do this intentionally now, but I did it unintentionally in the beginning.

The thyroid can be a repository for oxalate crystals. Autopsies in the 1970s and 80s show people who died with Hashimoto’s, and their thyroids were full of oxalate crystals. Embedded in the organ, oxalates cause inflammation and dysregulate systems. (source, begin at 23:30)

Consider starting a medium oxalate diet for the long term to gently detox these compounds — and free up your thyroid to function better.

Oxalate crystals in the thyroid may be a much bigger causal factor in Hashimoto’s than is yet realized.

5. Reducing estrogen

Estrogen surges have been linked to an autoimmune attack on the thyroid. (source)

I used DIM and Calcium D-Glucarate for years to keep my estrogen levels down, as I had other painful symptoms as well from too high of estrogen.

On the low A diet, I was finally able to go off of Calcium D-Glucarate. I still take DIM.

Estrogen fluctuations are one more trigger to consider, and balance if they’re a problem for you.

6. Detoxing environmental toxins

Certain toxins like mercury can bypass our barrier system and cause an immune response — which then becomes chronic and overactive.

One of my favorite supplements that I started after beginning the low vitamin A diet is TRS. I still take it and plan to continue.

This nano-particle zeolite spray crosses the blood-brain barrier to detox heavy metals, plastics, estrogens and more.

You have to buy through a distributor, so I became one. You can use my link here if you’d like.

(I buy the three-pack to save money, and the company recommends doing the spray for 6 months minimum to see various effects. It’s best to start the first day with 1 spray, then increase each day, assuming no major detox symptoms, gradually by 1 spray each day until you reach 5 sprays daily, 2 in the morning, 3 at night.)

7. Vitamin D from the sun or similar

Vitamin D has been shown to improve T cell function and reduce autoimmunity. (source)

Getting on the low vitamin A diet and learning from Dr. Garrett Smith, as well as Grant Genereux, helped me to finally have the courage to go off of vitamin D pills.

Vitamin D is a hormone, and taken orally raises serum levels, but does not get utilized properly by the body. It may even be toxic taken orally.

I started by using a good tanning bed with UVB rays responsibly, and then recently, I purchased a sun lamp (I chose the Fiji model here).

Conclusion — How I Reversed My Hashimoto’s

As you go through the process of trying to reverse Hashimoto’s or other thyroid issues, it’s important to find the underlying issue(s) — because part of your approach needs to be focused on that particular cause.

Look into resolving things like SIBO, hormone imbalances, food sensitivities or intolerances, vitamin A toxicity, an overabundance of oxalates, vitamin or mineral deficiencies, pre-existing infections/illnesses, stress factors, leaky gut, environmental toxins and estrogen levels.

Regarding mindset, a couple of years ago, I was gifted with a phrase I remind myself of daily, as needed: Choose joy.

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How I Reversed My Hashimoto's over a woman's throat

Additional Sources 1, 2, 3

Why to NOT Eat ORGAN Meats: Purines, Uric Acid, Copper & Vitamin A Toxicity

Updated Apr 25, 2022 · 46 Comments

organ pills in palm of hand

Why to Not Eat Organ Meats is also an article about why I personally stopped eating organ meats after many years, and how my health was affected by organ meats.

Because different organs have different nutrients, this article does not assume that all organ meats are unhealthy in the same ways. While one organ may be quite high in vitamin A, another one isn’t; but it may be high in copper.

Overall, this article espouses that most organ meats are not healthy, and looks at why.

organ meat pills and thymus bottle

Why organ meat is recommended

Organ meat is recommended by many health gurus because it is nutrient-dense in certain respects: iron, B vitamins as well as other vitamins, minerals and omega-3 fats (brain meat).

If some researchers have misunderstood the components in organ meats, they are also full of vitamins and compounds that are dangerous when eaten in large amounts: vitamins A, D, E, the mineral copper and purines.

Organ meats eaten in other countries

Which countries have the longest life spans in recent history? Hong Kong. Japan. Macao. Switzerland. Singapore. Italy. Some individuals in these cultures occasionally eat organ meats, but they are not staples of the diet.

What these countries’ diets have in common are actually restful mealtimes, plenty of clean protein, especially fish, refined grains (white rice and bread made without processed ingredients) and zero emphasis on “super-foods”. (These countries also have many lifestyle choices in common.)

Native cultures are often cited as being a good model for eating organ meats, but there is no evidence that they ate a lot of organ meat — that helped them live longer or without disease.

American doctors are not authorities on the subject of nutrition

The fact is: Americans are not healthy. (We rank 46th for life span.)

U.S. doctors should not be defining what is healthy, partially because we are too arrogant. We create diets for healing, and instead of calling them theories, we call them fact. The people who follow these diets are guinea pigs in an experiment that isn’t rightly defined as such.

There is no scientific data for “eating the rainbow” and lots of organ meat, how this affects patients long term … except for the fact that low oxalate and low vitamin A groups are full of people who became toxic eating this kind of “traditional” diet.

Countries like Finland, in contrast, have recommended their citizens avoid eating liver and other high sources of vitamin A to avoid the related health risks.

Most organ meats do not taste good

If most of these body parts do not taste like delicious food to most people, perhaps we have one more clue that most organ meats aren’t food.

Organs are now marketed to us in capsules, not only for convenience, but also because they are unpalatable for most people.

Why to Not Eat Organ Meats: My story

As someone who enjoys a mostly Ancestral diet — meaning no processed foods or refined sugars, whole foods grown without

Tim holding a heart
This was back in 2015 when we started eating a lot more organ meat. My shaggy hubby is butchering an animal, and here he proudly displays the heart. I made a little image out of it proclaiming, “We ‘heart’ organ meat”!

pesticides, pastured meats, raw dairy and predigestion of certain ingredients — I started out eating organ meats and saw some energy benefits from the high dose of B vitamins.

But overtime, symptoms developed that I realized traced back to the organ meats I’d been eating for years: depression, kidney and thyroid problems, skin issues and newly developed autoimmunity.

Dangers of eating liver

Some of the symptoms I experienced are common side effects of organ meat toxicity.

Other dangers include liver damage, diarrhea, mental confusion, irritability, nausea, vomiting, inflammation, leg pain, blisters, hair and weight loss, skin peeling, reduced semen quality, headaches, obesity, growth retardation and orange tint to the skin. (sources 1, 2, 3, 4, 5)

My main source of organ meats was liver pills. I took 3 to 6 pills a day for years. I stopped noticing any benefit from them energy-wise, but I continued because we’re told they’re: a great source of vitamins, minerals, amino acids — essentially the food form of a multivitamin.

Let’s look at dosage recommendations and what levels cause toxicity!

What dose of organ meat causes toxicity

As a study of 41 cases of vitamin A toxicity concluded, “The data also indicate that prolonged and continuous consumption of doses in the low ‘therapeutic’ range can result in life-threatening liver damage.”

Many wellness diets espouse eating large amounts of regular organ meat. What do we mean when we say large amounts? The surprising fact here is that individuals have varying tolerances. But certainly repeated doses over the course of weeks and years is toxic.

Standard recommendations have patients eating 3 grams of desiccated liver daily, which contains just under 1000 IUs of vitamin A, or 1 ounce of fresh liver.

Some sources recommend 20 grams of fresh organ meat daily.

Organ meat math

At the recommended dose, it only takes 22 days to eat a pound of liver. That means it only takes about 1/3 of a year to eat an entire 5 pound liver — the size of a small moose liver, which is known to be highly toxic.

The liver can not detox excess vitamin A fast enough to prevent toxicity — whether eaten all at once or taken in high supplemental doses over time.

Eating an entire liver causes acute vitamin A toxicity, can cause death, or require years of recovery.

Therefore, organ meat math says: it only takes about 4 months to consume toxic amounts of vitamin A as a regular daily supplement.

If you’ve eaten organ meat or supplemented for 4 months, it sounds to me like your liver is full of it and needs to detox. What happens if you don’t? The body continues to store vitamin A, but in new and surrounding tissues to protect you from it.

But eventually this consumption catches up with us.

a dinner of rabbit organs prepared with cream

Vitamin A toxicity

Let’s look more closely at the concept of chronic vitamin A toxicity.

I was taking the best organ meat supplements — not just liver, but also kidney, marrow and brain, to name a few. All from two great companies who source their animals well.

What I didn’t put together at the time is that just like someone can suffer from acute vitamin A toxicity, from eating too much liver all at once, a well-documented occurrence, chronic vitamin A toxicity is also a real and common danger. That might sound dramatic, but our liver is only so big, and it stores vitamin A. Once it’s full, the toxicity spills over to our other tissues.

Similarly, in order for the liver to “process” vitamin A, it actually detoxes it through the same means it detoxes glyphosate and other poisons. But it can only process it so quickly. If more is coming in than what’s able to be ushered out, you have toxicity.

As WebMD says,

It is possible, and even dangerous, to consume too much vitamin A. Eating large amounts of liver can lead to symptoms of vitamin A toxicity. Your own liver cannot process the excess vitamin A quickly enough, so eating a significant amount of liver regularly might lead to hypervitaminosis A.

The original rat studies on vitamin A showing it was important for wellness were based on one test poorly designed by scientists who didn’t understand the precursors of vitamin A. The rats were poisoned with high doses of vitamin A through precursors of it, and it was concluded they died from a lack of the vitamin instead of toxicity.

What happens to the body on the a low vitamin A diet

You can read more about the Vitamin A detox diet and the concept in general here.

I have spent the last three years detoxing vitamin A, and far from being dead like the rats, I am in my best health since having children — with renewed strength and all of my autoimmune diseases in remission (I’ve had 5, not to mention an incurable bladder disease, also in remission).

Interestingly, there are hundreds like me in low vitamin A support groups. These groups are full of people who became toxic from vitamin A while doing the Wahls Protocol, a Weston A. Price style traditional diet, the Carnivore diet with organ meats included, the GAPS diet, while taking Accutane (topical vitamin A medication for acne) or otherwise “eating the rainbow“.

fried up liver on a plate with greens

Reduced thyroid function with long term organ meat intake

For me, one of the wonders of going on a low vitamin A diet was no longer needing thyroid medication.

Due to reduced stress and intentional living, I had already been in the process of putting Hashimoto’s into remission. But my doctor wanted me on small amounts of thyroid intermittently, especially during winter months. After starting the low A diet, my energy and mood increased, and I no longer needed the supplement at all.

Of course, this is in contrast to most people’s thinking, that vitamin A boosts the thyroid.

While organ meats may provide a temporary boost in energy, due to their high levels of B vitamins, minerals and/or iron, I would observe that vitamin A catches up with those strides — and ends up dragging energy levels back down.

Read more here about how and why vitamin A reduces thyroid function — and thus: organ meat reduces thyroid function.

Purines and uric acid from organ meats

It’s no longer popular in wellness circles to oppose the consumption of organ meats. They’re just so highly esteemed in the current paradigm for what are considered nutrient-dense foods.

That’s why when a functional medical doctor reluctantly advises cutting out organ meats, we ought to hear why.

Dr. David Perlmutter is a neurologist who now specializes in uric acid and its negative effects on the body. He zeroes in on alcohol, fructose and purines as the culprits. Purines are a food compound that raise uric acid in the body. His suggestion is to isolate foods that deliver a lot of purines and limit these foods:

… organ foods, organ meats like liver and kidney … (source)

Wellness advisors are very good at focussing on the benefits of organ meats, but they do not honestly look at the other compounds found in these tissues. So here we have one: purines, which can lead to high levels of uric acid.

Not enough wellness practitioners have yet admitted this controversy: their recommendation to increase organ meats contradicts the existence of purines and the damage they cause. Purines from organ meat can’t be disputed, so no one should eat them regularly.

Gout

How I discovered this concept was through a swollen, painful toe joint. I researched the cause of what some call arthritis and others call gout, and found that elevated uric acid is one culprit.

Elevated uric acid is now linked to these conditions: PCOS, blood sugar problems and diabetes, cardiovascular disease and Alzheimer’s.

So then, why would we knowingly eat a food rich in purines, organ meat, when we can find plenty of B vitamins, minerals and other nutrients in good tasting, definitely safe foods? We do not need organ meats to get well, and in fact, I believe they are making us sicker.

Purines are one more reason why.

Copper toxicity

Liver, heart, kidney and brains are high in copper.

Copper is one controversial mineral. I won’t get into arguing with certain wellness practitioners who claim copper is needed for optimum health.

a bottle of zincI will say that zinc is a copper antagonist: zinc balances copper. But when you have too much copper, it can undermine your zinc levels:

Unlike zinc, copper can readily accumulate in the body into toxic concentrations. In order to maintain adequate zinc levels, a higher dose of zinc compared to copper is required daily … proper intake of copper to zinc should be a 1:8 ratio. When properly concentrated in the right balance, zinc behaves like the bigger brother blocking copper in food and in the body from being absorbed. (source)

Zinc is incredibly important to the body, much like Magnesium. No one’s going to argue about taking these two minerals; they’re essential and for many people should be supplemented. (source)

So to keep the point simple: too much copper throws off one’s zinc levels = not good.

Eating a lot of organ meat — liver, heart or kidney — will raise copper levels in the body and throw off that 1:8 ratio.

Vitamins D and E in organ meats

Organ meats are high in vitamin D

The best way to get vitamin D is from the sun. The body knows how to convert sunlight into this nutrient so it is usable by the bottle of vitamin dbody.

When consumed through food or supplement, it raises levels of vitamin D in the blood. This signals the body to balance vitamin D levels with calcium. So calcium is pulled from bones to compensate. Foods high in vitamin D do not necessarily allow the body to assimilate the vitamin. (source)

While small amounts of vitamin D from foods is normal and fine, organ meats high in vitamin D may create weaker bones and an imbalance of vitamins and minerals in the body over time.

Organ meats are high in vitamin E

Regarding vitamin E, I am completely sharing the work and insights of Dr. Garrett Smith on this topic. His observations include:

  • Vitamin E may protect the body from vitamin A toxicity by causing its storage in the liver (and so reducing its blood levels and symptoms temporarily).
  • The body produces antibodies (a toxin response) to vitamin E used in shots. (source)
  • Vitamin E depletes vitamin K. (source)
  • This so called vitamin is detoxed and excreted through the same pathways as chemical toxins. It is treated as a toxin by the body. (source)
  • Pectin, a known binder of toxins, grabs onto not only vitamin A, but also vitamin E, reducing levels in the body. (source)

Supplementing with vitamin E is much more serious, but eating regular amounts of foods that are high in vitamin E doesn’t seem advisable. Organ meats are touted as being an excellent source of vitamin E.

Eating a lot of organ meats = high vitamin E intake.

Why are organ meats bad for you

In conclusion, while organ meats do offer a concentrated source of vitamins, minerals and protein, they also contain concentrated amounts of compounds that are dangerous when eaten in large volumes:

  • purines — Known to cause gout, purines in organ meats increase uric acid, endangering blood sugar levels, neurological and cardiovascular health and causing inflammation.
  • vitamin A — Pulling out this one food compound from my diet allowed me to overcome depression, MCAS (extreme histamine intolerance), endometriosis and to fully put my Hashimoto’s into remission. Since going on a low vitamin A diet, my body has been able to restore itself. Excess vitamin A causes problems with skin, kidney, thyroid, mental health and more.
  • copper — Too much copper is toxic to the body and reduces zinc levels. Zinc is needed for over 300 functions in the body.
  • vitamins D and E — Consuming vitamin D hormone throws off calcium levels in the bones and may also cause potassium wasting. It is possible that vitamin E is a toxin, and the body treats it as such. Eating foods high in vitamin E may not be advisable.

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a plate full of organ meats and pills of dried thymus gland

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Paleo AIP Thai Beef Drunken Noodles (Keto, Gluten-free)

Updated Apr 18, 2022 · 2 Comments

up close photo of paleo thai beef drunken noodles

Paleo AIP Thai Beef Drunken Noodles are total Asian noodle comfort food! Get that amazing soft noodle fix, the perfect perfume of Thai ingredients and rich tender beef all in this one-pan delicious dinner — that’s also perfect for Keto and Gluten-free.

What are Thai Drunken Noodles

Despite the sound of the name, there is no alcohol in this dish. Actually, the source of the name is unknown.

What makes this dish irresistible is the confluence of classic Thai ingredients with soft, flat noodles and thinly sliced steak, both of which soak up the  gravy-like umami sauce.

Garnish with fresh basil for the perfect balance of fresh and comforting flavors.

two dishes of paleo thai drunken noodles

Jump to Recipe

Ingredients in Paleo Thai Drunken Noodles

The flavorful sauce includes: coconut aminos, fish sauce, ginger, garlic, a little tapioca flour to thicken (with Keto/GF alternatives) … and two key ingredients: shiitake mushrooms and coconut sugar (with Keto alternative).

Plus:

  • thinly sliced steak — sirloin, flank or skirt
  • green beans — or asparagus if preferred and for AIP (green beans are re-intro only)
  • noodles — traditionally flat, but I share in some detail below several noodle options for your diet

This dish is umami, meaty, rich, not quite sweet and earthy, with notes of garlic and ginger. You can perhaps imagine the depth of flavor in the Asian gravy.

And then, the plate is finished with fresh basil — a classic Thai stroke of genius, that keeps the whole dish fresh, exotic and exciting.

up close photo of paleo thai beef drunken noodles

How to make Paleo AIP Thai Beef Drunken Noodles

Four easy steps create this dish:

  1. Sauté the mushrooms. Purée the sauce ingredients, including cooked mushrooms, together in the blender.
  2. Stir fry the meat and veggies.
  3. Boil the noodles until al dente, just slightly under-cooked. Drain.
  4. In large pot, toss together noodles and sauce over medium heat until the sauce thickens slightly, about 2 minutes. Add steak and veggies, and toss again until well mixed.

Serve, garnished with optional fresh basil.

overhead view of cooking process for thai drunken noodles

Noodle options

Depending on your diet, many different noodles may be used in this dish! Choose whichever you love best. Here are some great options:

  • For Paleo and AIP: Jovial’s Cassava Noodles (Find them here.)
  • Keto, Paleo, AIP, Gluten-free: Daikon Noodles OR Cabbage Noodles (I love both of these.)
  • For Keto and Paleo: Hearts of Palm (“Palmini”) Linguini (Find them here.) — These will not need to be boiled (so skip Step 3); they’re simply rinsed and then incorporated into Step 4 when the sauce is heated.
  • Gluten-free: Jovial’s Brown Rice Fettucine (find it here) OR Organic Pad Thai Rice Noodles (Find them here.) — These two options look the most traditional.

overhead view of paleo thai beef drunken noodles

up close photo of paleo thai beef drunken noodles
Print Recipe
5 from 2 votes

Paleo AIP Thai Beef Drunken Noodles (Keto, Gluten-free)

Paleo AIP Thai Beef Drunken Noodles are a quick 4-step recipe: noodles, an umami Asian gravy-like sauce, thinly sliced steak and green beans (or asparagus). You'll love this beefy, satisfying dinner with awesome Thai ingredients and flavors. Garnish with fresh basil.
Prep Time20 mins
Cook Time15 mins
Total Time35 mins
Course: DInner, Main Course
Cuisine: American, Thai
Keyword: aip, beef, drunken noodles, gluten-free, keto, paleo, thai
Servings: 4 servings
Calories: 279kcal
Author: Megan
Cost: $15

Equipment

  • large pot to cook pasta in (unless using Palmini) It's nice if this pot can be low and broad for later mixing together all of the ingredients. But it's also okay to use your large pan for this.
  • large wok or skillet deep and wide

Ingredients

  • 1-½ pounds steak skirt, flank or sirloin: thinly sliced against the grain
  • 1-½ cups broth chicken, pork or beef
  • 1 8-ounce package noodles: For Paleo and AIP use Jovial's cassava pasta; for Keto, use 2 cans Palmini linguine (rinsed) or favorite low carb noodles; for Gluten-free, I like to use Jovial's rice fettucine or Pad Thai white rice noodles
  • ½ pound green beans cut into 2" lengths, or asparagus for AIP or if preferred (for AIP, green beans are reintro only)
  • ½ bunch green onions cut into 2" lengths, omit whites so use full bunch for Keto
  • 10 shiitake mushrooms fresh and sliced
  • ¼ cup coconut aminos OR real fermented soy sauce for Keto/ Gluten-free is also fine, including tamari
  • 3 Tablespoons fat of choice divided (I use butter, but for AIP and dairy-free, use lard, coconut oil etc.)
  • 3 Tablespoons coconut sugar OR for Keto: use brown sugar substitute like this
  • 2 Tablespoons ginger fresh and finely grated or minced
  • 2 teaspoons fish sauce
  • 2 teaspoons tapioca flour or rice flour is also fine for Gluten-free; for Keto: use ¼ teaspoon xanthan gum
  • 2 cloves garlic fresh and crushed or minced
  • 1 teaspoon sea salt

Instructions

  • Bring large pot of water to a boil over high heat, if cooking pasta. (Skip this step if using Palmini.)
  • Meanwhile: Heat small skillet over medium-high heat. When hot, add 1 tablespoon fat. Add sliced shiitake mushrooms, and reduce heat to medium. Sauté, stirring and tossing, until lightly cooked through, about 6 to 8 minutes.
  • Purée the sauce ingredients, including cooked mushrooms, together in the blender until smooth, about 30 seconds on medium-high speed: Broth, mushrooms, coconut aminos, coconut sugar, ginger, fish sauce, tapioca flour (or rice or xanthan) and garlic.
  • Boil the noodles until al dente, just slightly under-cooked. Drain.
  • Assemble sliced steak, cut green beans and green onions.
    sliced steak, green beans and green onions prepared on cutting board
  • Heat large skillet over high heat. Add final 2 Tablespoons fat. Add green beans, reduce heat to medium-high, and sauté/toss to cook constantly for 2 minutes. I like to use two spatulas for quick wok frying of ingredients. Add steak and sprinkle 1 teaspoon salt over all. Continue to toss and cook over medium-high heat until pink is just gone from the meat, about 5 minutes.
    cooking process of steak and green beans over high heat
  • In large pasta pot, toss together noodles and sauce over medium heat until the sauce thickens slightly, about 2 minutes. Add steak and veggies, and toss again until well mixed.
  • Serve, garnished with optional fresh basil.
    overhead view of paleo thai beef drunken noodles

Nutrition

Sodium: 815mg | Calcium: 33mg | Vitamin C: 8mg | Vitamin A: 725IU | Sugar: 9g | Fiber: 3g | Potassium: 410mg | Cholesterol: 57mg | Calories: 279kcal | Trans Fat: 1g | Saturated Fat: 9g | Fat: 17g | Protein: 14g | Carbohydrates: 9g | Iron: 2mg

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2 photos of thai beef drunken noodles

More noodle recipes you’ll enjoy:

  • Scallop Scampi with Zucchini Noodles
  • Bun Bo Hue (Vietnamese Beef Noodle Soup)
  • Chinese Noodle Salad with Palmini
  • Pad Thai with Zoodles

 

How to Use Colloidal Silver for Kidney Infections & UTIs

Updated Apr 11, 2022 · 22 Comments

pink silver and white lettering spell out colloidal silver in the full title of how to take it for kidney infections and UTIs