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Paleo and AIP Sausage Biscuits

Updated Sep 27, 2020 · 46 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 13 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

Calories: 329kcal | Carbohydrates: 27g | Protein: 16g | Fat: 27g | Saturated Fat: 19g | Cholesterol: 27mg | Sodium: 241mg | Potassium: 213mg | Fiber: 2g | Sugar: 2g | Vitamin C: 1mg | Calcium: 18mg | 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 Mar 31, 2020 · 13 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) in place of honey.
  • 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
4.8 from 15 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 low carb liquid sweetener for keto OR honey for Paleo, AIP, GAPS and VAD (maple syrup may also be used if preferred)
  • 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

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

Calories: 138kcal | Carbohydrates: 4g | Protein: 5g | Fat: 12g | Saturated Fat: 2g | Cholesterol: 27mg | Sodium: 113mg | Potassium: 138mg | Fiber: 2g | Sugar: 1g | Vitamin A: 53IU | Vitamin C: 1mg | Calcium: 35mg | 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 · 20 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

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

Calories: 303kcal | Carbohydrates: 5g | Protein: 18g | Fat: 23g | Saturated Fat: 7g | Cholesterol: 76mg | Sodium: 440mg | Potassium: 450mg | Fiber: 1g | Sugar: 1g | Vitamin A: 220IU | Vitamin C: 3.3mg | Calcium: 27mg | 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 6 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

Calories: 181kcal | Carbohydrates: 21g | Protein: 1g | Fat: 12g | Saturated Fat: 8g | Sodium: 196mg | Potassium: 230mg | Fiber: 6g | Sugar: 11g | Vitamin A: 30IU | Vitamin C: 4mg | Calcium: 36mg | 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 9 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

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

HOLIDAY GIFT GUIDE 2020 {eco-friendly & health-conscious}

Updated Dec 6, 2020 · 12 Comments

holiday gift guide 2020 words with images of all the gifts

Enjoy twenty of my favorite gift ideas — for 2020 — most are eco-friendly and/or health conscious. These gifts are designed to restore, bring joy or make someone happy. The gift ideas below are categorized by functionality: Wellness, Food and Kitchen-Related, Natural Apparel and Kids’ Gifts. Enjoy!

holiday gift guide 2020 words with images of all the gifts

 

Online shopping in 2020

With Covid restrictions, many more of us are buying our gifts online this year. I am dividing my purchases between small shops owned locally, here in Eugene, OR, and other vendors when I need or want a specific item. My guide for you includes the “other vendors” category, which includes Amazon for the items they’re the best at providing and smaller companies that sell specialty items.

For 2020, I’m sharing with you items that I’ve received and loved in the last year. I also include some gifts I’ve purchased for loved ones recently. 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.

Wellness Gifts

  1. DefenderShields are something I use and appreciate every day! This last year, I have LOVED the portable exercise shield I bought for my phone. I chose the one I wear on my arm (the DefenderShield 2 ear buds that aren't wirelessEMF Radiation Protection Running Armband), and it goes with my favorite Radiation-Free Air Tube Earbud Headphones! — to go for walks or runs with! I listen to podcasts, talk to a dear friend on a weekly basis and occasionally enjoy music — all on my walks and all without EMFs affecting me. I bought mine for full price, but right now these items are 20% off. I also have the DefenderShield Laptop EMF Radiation Protection & Safety Sleeve. Find all of Defender Shield’s products HERE. (Note, I was very glad the website alerted me ahead of time: 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’re not familiar with these concepts and technology, the DefenderShields protect our bodies from harmful EMFs — about which most people are unaware when they use Bluetooth devices or wear/constantly hold their phones or other devices. I can actually feel the EMFs from by phone and can’t hold mine, so this solution has been incredible for me. If you want the duo I love, get the Armband + the AirTube Earbud Headphones.
  2. Portable Red Light — Red light therapy is a big gift to get for yourself or someone else. We finally budgeted the purchase of ours, and it’s just the right time of year to start using it. In addition to stimulating the production of the happy hormones that real sunlight provides, SaunaSpace (the best red light sauna company, I’ve concluded, after much research) red lights encourage collagen production, cellular regeneration, wound healing (including internal!) and energy production. Find all of Sauna Space’s sauna’s HERE, but look at the Photon model, specifically, if you want a portable and affordable option.
  3. Have a friend or loved one who’s on the fence about eating meat and still wanting to learn more? The book on this topic I’m the most excited about this year is: Sacred Cow : The Case for (Better) Meat: Why Well-Raised Meat Is Good for You and Good for the Planet. From the authors, “We’re told that if we care about our health—or our planet—eliminating red meat from our diets is crucial. That beef is bad for us and cattle farming is horrible for the environment. But science says otherwise.” Here’s a gentle, direct way to share the truth about sustainable farming, ruminant animals and the risks of long-term vegan eating.
  4. 100% Mulberry Silk Pillowcases contain 18 amino acids which have the ability to fire fine molecules, also known as “Sleep Factors”— touted to improve sleep quality and slow aging. Silk pillowcases are as lovely as they are healthful. We gave these to my in-laws last year for Christmas, and it was fun to see how much they loved them and how touched they were to receive such a special, nice and useful gift. Classy but affordable!
  5. This cork and natural rubber yoga mat is the very best of yoga mats. Non-slip, made from only natural materials!, tested and loved by pros!, what an amazing gift for someone who loves to stretch and work out on the floor. Much nicer than most yoga mats.

Food & Kitchen-Related Gifts

  1. This year, we sent some friends Fair Trade chocolate in the mail, as a thank you gift — because it’s a “safe” gift for anyone you love: Who doesn’t love chocolate? — especially a variety pack, so you can try lots of different flavors of great quality, sustainable chocolate? The sampler we sent is now unavailable, but you can choose single flavor 4-packs here, which are more affordable too. Hu chocolate bars are fantastic quality chocolate. Our friends loved the Crunchy Mint one most!
  2. The prettiest and most fun tea to make and enjoy with loved ones is Pique’s. Each little pouch is uniquely magical to stir into hot water. And their quality is THE highest for great taste and actual health benefits (high polyphenols!). For the tea lover in your life, choose one box, or the most fun is to 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. By using this link, you’ll automatically get 5% off at checkout. (These make great stocking stuffers, too! I like to buy enough to get free shipping.)
  3. There is nothing like holding a real cookbook in your hands! I still love giving really useful, fun, pretty cookbooks — ones that will get used over and over again and create good memories. This year, I’m recommending Sweet and Savory Fat Bombs because it not only shares fun, reliable recipes, but these healthy treats can be made so fast and then nourish everyone over the coming week — perfect for all of us with busy lifestyles who still want to make goodies. A loved one who receives this book can try so many different fat bombs never considered before (I highly recommend the savory fat bombs!). These recipes are Keto, Paleo and Gluten-free.
  4. Anyone in your life without a spiralizer yet? This is the one to get, and I’ve purchased and tried out the three leading brands! Paderno brand wins. We love noodles for dinner, and our digestion after eating veggie noodles!
  5. For a really special big gift, who doesn’t want a stainless steel dehydrator? This is the one I ended up getting last Christmas. We use it weekly for homemade beef jerky, granola and sprouted nuts, as well as dehydrating bone broth. This model offers 1000W of power (or see the 600W for less money). An amazing gift.
  6. For the frugal beef jerky lover in your life, I LOVE this little gadget for making my homemade beef jerky! I researched so many beef jerky guns before choosing this one — all metal parts, no plastic touches the meat, and it works great!
  7. Been longing for a cheesecake pan that isn’t non-stick? I’ve been waiting YEARS for this product to be developed: a stainless steel cheesecake pan with no coating! This one also fits in the Instant Pot, so it’s a fun accessory gift for someone who loves using their IP.
  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.

Natural Apparel

  1. Enjoy a huge selection of 100% organic cotton clothing from PACT. If you shop through this link you will get 20% off your first order. Last year I bought several gifts for loved ones: sweatshirts, cozy shorts, a sweater, a long-sleeve t-shirt and pants. My sister loved the sweater I bought her! Many of you used this link last year 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! (Most are made from recycled polyesters, which are terrible for our waterways and possibly our skin. Yay for organic cotton!)

Kids’ Gifts

One of my favorite things about parenting is books! Through them, children learn empathy. They learn about the world, and its people. They learn vocabulary. They dream and imagine. And, kids bond with the person reading to them. I share with you here not only some of my favorites but ones that kids love to receive. The first two items below are books.

  1. If you’re a parent, you know the value of books on audio. Such a calming way to break up a day, give down time, improve reading skills (by listening to books read aloud) and instill beautiful values. One of our favorite book series has been made into a great radio theatre: The Chronicles of Narnia Collector’s Edition. Your kids, grandkids or other loved ones may love this gift for years and years. Great for littles but also the whole family.
  2. For books with a dragon-based magical theme, my son LOVES the Wings of Fire series. I had no idea they’re even “Teacher Recommended”, but I can assure you they’re captivating. My youngest can’t wait to start the next book whenever he finishes one. Now he’s waiting for the author to write more.
  3. I bought this canvas bag with pockets for one of my sons years ago, and as a teenager, he still uses and loves it. GREAT for art supplies or any kind of tools, depending on a person’s interests. My younger son is hoping for one too. 
  4. With so many of us homeschooling these days, one of the most exciting educational tools is an affordable microscope kit. I couldn’t believe how much my 11-year-old son loved this gift. I bought it for him at the beginning of the school year, and it’s been so much fun for us to share. He loves going outside to find petals and leaves and preparing his own slides.
  5. Looking for a fun and exciting gift? Especially during the quarantine, nerf guns are great for inexpensive and exciting family bonding! This nerf gun is the only plastic gift I recommend. We purchased these a few years ago and have hours of family fun chasing each other around our house and outside too. These guns are affordable enough to buy for more than one person, for family bonding! SUPER fun for all ages, these are the best nerf guns out there.
  6. For ages 5-12, you can’t find a better or more fun SCOOTER than this one! 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, especially during the quarantine. Super safe, great customer service and amazing all 5-star reviews, what a perfect Christmas present for most kids. You can also find the Micro-Mini version for kids ages 2-5! HERE.

Tell me what you love below, 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
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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 | Calories: 40kcal | Carbohydrates: 4g | Protein: 2g | Fat: 3g | Saturated Fat: 2g | Fiber: 3.7g | Sugar: 1.5g | Vitamin A: 3130IU | Vitamin C: 55.4mg | Calcium: 168mg | 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 · 31 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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4.87 from 15 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

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

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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

Calories: 17kcal | Carbohydrates: 4g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 244mg | Potassium: 81mg | Fiber: 1g | Sugar: 2g | Vitamin C: 27mg | Calcium: 13mg | 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 · 32 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 Topping (Paleo, AIP, Keto, Vegan, Gluten-free)

Apr 17, 2021 · 2 Comments

side angle photo of strawberry topping in serving dish with spoon

Strawberry Topping has 4 easy ingredients and can be made with either frozen strawberries or fresh strawberries. Strawberry lovers, spoon this strawberry sauce over waffles, ice cream, cheesecake, pancakes, yogurt and so much more.

This recipe is Paleo, AIP, Keto, Low Carb, Vegan and Gluten-free, as well as VAD.

two close-up photos of strawberry topping being spooned up to serve

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Ingredients in Strawberry Topping

The four simple ingredients in Strawberry Topping are:

  • strawberries — Fresh or frozen may be used, and then, if you can access them, add chopped fresh strawberries at the end of the cooking process, for their fresh flavor and bright color. (However, all winter long I make this recipe without the fresh strawberries added at the end, and it’s great with just frozen.)
  • sweetener — Brown unrefined “sugars” taste best and bring out the rich flavor of strawberries. Use coconut sugar for Paleo, AIP, Vegan etc, and use low carb granulated brown “sugar” for Keto.
  • thickener — Tapioca flour is used for most diets, and xanthan gum for Keto or Low Carb. (If you need another thickener due to dietary limitations, comment in the Comments section below.)
  • vanilla extract and/or lemon juice (optional) — Lemon juice dials up the tart flavors, which contrast with the sweet, but it’s definitely optional. Vanilla deepens the rich flavors, like the brown unrefined sugar. While both of these ingredients add wonderful nuances, I do often make this recipe with just strawberries, sweetener and thickener + the water, and it’s delicious.

A little water is used, which just creates more flavorful sauce.

side angle view of strawberry sauce in clear serving dish

How to make Strawberry Topping

  1. If your strawberries are fresh, rinse them briefly to wash. If your strawberries are frozen, allow to defrost at room temperature for about 20 minutes, so they’re easy to cut. Cut each strawberry into quarters, unless they’re small.
  2. Place fresh or frozen strawberries in a medium-small size saucepan (mine has a 4-cup capacity). Add 6 Tablespoons water and sweetener, and bring to a simmer.
  3. Lower the heat so the strawberries slow-simmer. Cook for 2 minutes, stirring occasionally.
  4. While strawberries cook, stir together remaining 2 Tablespoons water and tapioca flour (or xanthan gum directions for Keto are below).
  5. Add the tapioca slurry to the strawberries. Stir for 1 additional minute until mixture looks thickened and saucy.
  6. Remove from heat, and add the vanilla. (You may also add fresh lemon juice, if desired.)
  7. Add optional 1 additional cup of fresh strawberries, chopped, and stir in.

overhead view of pot after cooking strawberry topping

How big of a batch does this recipe make

This recipe yields 2 cups of Strawberry compote. 

You may certainly double the recipe, with good results, if you want more.

Can you freeze Strawberry Topping

Yes! This sauce freezes well, because of the sweetener and thickener, which help to lock out air and seal in moisture.

Because this recipe makes 2 cups, it’s best to freeze it in a larger jar so it has room to expand, or you may use a plastic bag that seals, if you prefer.

Freeze for up to 3 months, and defrost in a warm water bath (still sealed) or overnight in the fridge).

spooning up strawberry topping to serve

What to serve with Strawberry sauce

Strawberry Topping is the perfect condiment for:

  • waffles (Paleo, AIP Waffles recipe OR Keto, GAPS Waffles recipe; Vegan & VAD Waffle coming this week!)
  • ice cream (Vanilla and Chocolate)
  • cheesecake
  • pancakes
  • yogurt
  • and so much more …

strawberry compote on bean and oat waffles

How to store Strawberry Topping

If you don’t plan to freeze Strawberry Topping, you can refrigerate it up to 4 days, and maybe longer.

This recipe is plenty sweet, but actually has a lot less sweetener than most strawberry sauce recipes, which can stay in the fridge for months due to their high sugar content.

strawberry topping in serving dish with spoon

side angle photo of strawberry topping in serving dish with spoon
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5 from 1 vote

Strawberry Topping (Paleo, AIP, Keto, Vegan, Gluten-free)

Strawberry Topping is the perfect condiment for waffles, ice cream, cheesecake, pancakes, yogurt and so much more. This recipe is compatible with Paleo, AIP, Keto, Low Carb, Vegan and Gluten-free diets.
Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Course: Breakfast, condiment, Dessert
Cuisine: American
Keyword: aip, compote, dessert, gluten-free, keto, low carb, paleo, sauce, strawberry, topping, vegan
Servings: 4 servings
Calories: 26kcal
Author: Megan
Cost: $4

Equipment

  • saucepan

Ingredients

  • 10 ounces strawberries or 2 heaping cups; if frozen, partially thawed (set out on a cutting board at room temperature for about 20 minutes)
  • ½ cup water
  • 3 Tablespoons granulated sweetener coconut sugar for Paleo, AIP, Gluten-free and Vegan (or maple sugar); low carb granulated sweetener for Keto (You can also add about 5 drops stevia for the Keto version if you'd like it sweeter.)
  • 2 teaspoons tapioca starch for Paleo, AIP, Gluten-free, VAD and Vegan; for Keto, use ½ teaspoon xanthan gum (If you can't use one of these two thickeners, please Comment in the space provided below the post, and I can provide a couple more options that also work.)
  • 1 teaspoon vanilla extract optional, OR, 1 Tablespoon fresh lemon or lime juice

Instructions

  • If your strawberries are fresh, rinse them briefly to wash. If your strawberries are frozen, allow to defrost at room temperature for about 20 minutes, so they're easy to cut. Cut each strawberry into quarters, unless they're small.
  • Place fresh or frozen strawberries in a medium-small size saucepan (mine has a 4-cup capacity). Add 6 Tablespoons water and sweetener, and bring to a simmer.
  • Lower heat so the strawberries slow-simmer. Cook for 2 minutes, stirring occasionally.
  • While strawberries cook, stir together remaining 2 Tablespoons water and tapioca flour (or with xanthan gum for Keto: sprinkle the xanthan gum on top of the sauce and stir it in. Do not dump the xanthan gum, or it will clump). For non-Keto, add tapioca slurry to the strawberries.
  • Stir and simmer for 1 additional minute until mixture looks thickened and saucy.
  • Remove from heat, and add the vanilla. (You may also add fresh lemon juice, if desired.)
  • Add optional 1 additional cup of fresh strawberries, chopped, and stir in. Serve warm or chilled.

Nutrition

Calories: 26kcal | Carbohydrates: 6g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 2mg | Potassium: 110mg | Fiber: 1g | Sugar: 4g | Vitamin A: 9IU | Vitamin C: 42mg | Calcium: 12mg | Iron: 1mg

side angle photo of strawberry topping in serving dish with spoon

Paleo & AIP Sheet Pan Pizza (one-pan, dairy-free)

Apr 10, 2021 · 1 Comment

one piece of aip pizza being served from the pan

Paleo & AIP Sheet Pan Pizza is a fun and delicious dinner with an easy one-pan crust and lovely classic toppings — but without the dairy. This recipe is naturally gluten and grain-free.

2 PHOTOS of Paleo & AIP Sheet Pan Pizza with a banner in the middle with words

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Ingredients in Paleo & AIP Sheet Pan Pizza

Two components make pizza: the crust and the toppings.

The crust’s dry ingredients are:

  • cassava flour
  • tapioca flour
  • coconut flour
  • gelatin
  • coconut sugar
  • baking soda and sea salt

Wet ingredients are:

  • water
  • olive oil
  • apple cider vinegar

What I love about this crust is that it lets the toppings shine. It’s just a basic, great cassava flour pizza crust.

The toppings I’ve chosen for this classic pizza are:

  • No-Tomato Sauce for AIP; or for Paleo, you can use traditional tomato sauce.
  • cooked up bulk pork sausage (or you can use another meat, even bulk turkey cooked with a few Italian herbs, if you prefer)
  • Paleo & AIP Cheese: I provide a link (in the recipe below) to a few classic mozzarella-style cheeses you can choose from, all dairy-free.
  • Pesto: For AIP, there’s a link (in the recipe below) for seed and dairy-free AIP pestos, or use your favorite Paleo pesto.
  • Olives, sliced.

This classic simple pizza combination of sauce, meat, cheese, pesto and olives is hard to beat.

If you wish, you can certainly add other favorites, like: bacon, cooked spinach, sliced onions, sautéed mushrooms etc.

overhead view of entire AIP pizza with toppings, cut into sections

How to make Paleo & AIP Sheet Pan Pizza

To make Paleo & AIP Sheet Pan Pizza:

  1. Add dry ingredients of Crust recipe to medium size mixing bowl, and stir together. Add wet ingredients and combine well.
  2. Press into sheet pan, and bake for 10 minutes.
  3. Top with toppings (except pesto, which is best not baked), and return to oven for 15 minutes.
  4. Add pesto, slice and serve.

You may also garnish the pizza with fresh basil.

a slice of paleo and AIP pizza served on a white plate with asparagus

How to store and reheat leftover pizza

Store leftover pizza in the fridge for up to 4 days, in a sealed container.

To reheat, warm in a preheated 325 degree oven for 15 minutes.

a piece of paleo & aip pizza on a spatula

one piece of aip pizza being served from the pan
Print Recipe
5 from 3 votes

Paleo & AIP Sheet Pan Pizza (one-pan, dairy-free)

Paleo & AIP Sheet Pan Pizza is a fun and delicious dinner with an easy one-pan crust and lovely classic toppings — but without the dairy. This recipe is naturally gluten and grain-free.
Prep Time20 mins
Cook Time25 mins
Total Time45 mins
Course: DInner
Cuisine: American, Italian
Keyword: aip, paleo, pizza, sheet pan
Servings: 6 servings
Calories: 334kcal
Author: Megan
Cost: $6

Equipment

  • sheet pan (or other pan)
  • oven

Ingredients

Paleo & AIP Pizza Crust

  • 1 cup cassava flour
  • ½ cup + 3 Tablespoons water
  • 5 Tablespoons tapioca flour
  • ¼ cup olive oil
  • 1 Tablespoon coconut flour
  • 1 Tablespoon gelatin
  • 1 Tablespoon coconut sugar
  • 2 teaspoons apple cider vinegar
  • ½ teaspoon baking soda
  • ½ teaspoon sea salt

Toppings

  • ½ pound pork sausage bulk, broken up and cooked in a pan
  • ½ cup No-Tomato Sauce
  • ½ cup olives sliced
  • ½ cup AIP pesto various AIP Pesto recipe options
  • optional AIP Cheese various AIP Cheese recipe options

Instructions

  • Grease a small sheet pan, cast iron skillet or casserole dish. Set aside. Preheat oven to 350°F.
  • In medium size bowl, combine Crust's dry ingredients: cassava flour, tapioca flour, coconut flour, coconut sugar, gelatin, baking soda and sea salt. Add wet ingredients: water, olive oil and apple cider vinegar. Use a hand mixer to combine ingredients (or use a food processor to mix).
  • Press dough into prepared dish. Bake 10 minutes, then remove from oven briefly to put on toppings.
  • Spread with No-Tomato Sauce. Add optional AIP Cheese (spread or dollop). Top both with cooked sausage, sliced olives and any other favorite pizza toppings (wait to add pesto). Bake an additional 15 minutes, until bubbly all over.
  • Garnish with pesto, fresh chopped basil and/or course sea salt. Cut into 6 or 8 equal portions. And serve.
    overhead view of entire AIP pizza with toppings, cut into sections

Nutrition

Calories: 334kcal | Carbohydrates: 27g | Protein: 8g | Fat: 21g | Saturated Fat: 5g | Trans Fat: 1g | Cholesterol: 27mg | Sodium: 518mg | Potassium: 172mg | Fiber: 2g | Sugar: 2g | Vitamin A: 73IU | Vitamin C: 2mg | Calcium: 41mg | Iron: 2mg

one piece of aip pizza being served from the pan

Similar Paleo & AIP recipes I think you’ll like:

  • Penne with Italian Sausage Casserole
  • Scallop Scampi with Zucchini Noodles
  • BBQ Chicken (Nightshade-free)

Keto Mexican Pan Pizza with Cheddar Cornbread Crust

Apr 7, 2021 · 9 Comments

2 photos of keto mexican pan pizza

Keto Mexican Pan Pizza is a SUPER delicious dinner that’s easy to assemble and fun to eat! You’ll love the Cheddar Cornbread Crust and serving it to family, friends — or having more leftovers for yourself!

Primal, Low Carb and Gluten-free, this recipe is also great for the GAPS diet.

2 images of keto mexican pan pizza with words on a banner in the middle

Jump to Recipe

Ingredients in Mexican Pan Pizza

Two components create pizza: the crust and the toppings!

Cheddar Cornbread Crust does not taste like “normal” pizza crust. It is truly a lovely gluten-free, grain-free, low carb cornbread! It tastes amazing under pizza toppings, tender, a little sweet and great with cheese and spicy toppings!

Keto Mexican Pan Pizza’s crust is made with:

  • blanched almond flour
  • eggs
  • cheddar cheese
  • butter
  • sour cream
  • a little sweetener
  • baking soda and sea salt

Cheddar Cornbread Crust is a one-bowl batter (not a thick dough) — super fast and easy to mix together.

The pizza toppings are delectably-Mexican!:

  • Salsa stirred together with tomato paste creates spiked delicious Mexican Pizza Sauce that’s also fast and easy to make!
  • Cups of cheddar cheese come next, instead of the mozzarella usually used for Italian pizza.
  • Meats: I’ve used both bulk chorizo sausage and pepperoni in this recipe. Both are mildly spicy, traditional for pizza and fabulous for the Mexican flavors.
  • Sliced olives, optional jalapeños and optional cilantro finish off the toppings.

I thought the jalapeños might be too spicy for my family, but they wished I’d added more and loved them! Slicing them thinly works great to give all the flavor without too much spiciness.

up close view of pan pizza

What to serve with Mexican Pan Pizza

The pizza needs nothing else. But, if you want to garnish it or your plate with sour cream, avocado or guacamole, you certainly may. You could also drizzle Mexican Pan Pizza with a Cilantro Crema if you want to get fancy.

To make Cilantro Crema, blend together:

  • 1-1/4 cups sour cream
  • 2 tablespoons lime juice + the zest of 1/2 a lime
  • 1/4 cup loosely packed cilantro
  • 1/4 teaspoon each: garlic powder and sea salt

Cilantro Crema would also be lovely to dip or pour over lettuces, cucumbers and radishes, as a side dish salad — other low carb Mexican veggies you might like with your pizza!

And, you may wish to garnish your pizza with hot sauce.

serving a piece of keto mexican pan pizza

How to make Mexican Pan Pizza

To make the Cheddar Cornbread Crust:

  1. Assemble the dry ingredients in a medium size bowl. Add the wet ingredients and stir well.
  2. Grease a quarter-size baking sheet, or 9″ x 13″ casserole dish. Spread Crust batter into the dish, and bake for 10 minutes. Pro tip: If you don’t yet have a Quarter Size Sheet Pan, they’re wonderful to have for so many uses! (I have this one.) Highly recommended for sheet pan dinners, roasted veggies, pizzas, coffeecakes, bars, buns/rolls, dehydrating and more.
  3. Remove from the oven. Slather with Salsa-Pizza Sauce. Top with cheese and other toppings.
  4. Return to the oven for 15 minutes, until cheese is all bubbly.

Allow your fresh, hot pizza to cool for about 5 minutes so the Cornbread Crust sets a bit after baking. And serve!

overhead view of whole pizza

How to store and reheat leftovers

Store leftover Mexican Pizza in the fridge for up to 4 days, in a sealed container.

To reheat, warm in a preheated 325 degree oven for 15 minutes.

side angle of one piece of mexican pan pizza showing all the toppings

serving one slice of pizza with spatula
Print Recipe
5 from 8 votes

Keto Mexican Pan Pizza with Cheddar Cornbread Crust

Keto Mexican Pan Pizza is a SUPER delicious dinner that's easy to assemble and fun to eat! You'll love the Cheddar Cornbread Crust and serving it to family, friends — or having more leftovers for yourself!
Prep Time20 mins
Cook Time25 mins
Total Time45 mins
Course: DInner
Cuisine: American, Mexican
Keyword: keto, low carb, mexican, pizza
Servings: 6 servings
Calories: 543kcal
Author: Megan
Cost: $8

Equipment

  • oven

Ingredients

Cheddar Cornbread Crust

  • 1-½ cups almond flour blanched
  • 3 eggs
  • ½ cup cheddar cheese shredded
  • ¼ cup butter melted
  • 2 Tablespoons sour cream
  • 2 Tablespoons keto granulated sweetener (or Paleo sweetener if not low carb, such as coconut sugar; for GAPS, use honey and add it with the wet ingredients)
  • ½ teaspoon baking soda
  • ½ teaspoon sea salt

Keto Mexican Pizza Toppings

  • 2 cups cheddar cheese 7 to 8 ounces, grated
  • ½ pound chorizo bulk seasoned pork sausage, broken up and cooked in a pan
  • ½ cup pepperoni slices
  • ½ cup black olives sliced
  • ½ cup red salsa like store-bought pico de gallo or similar
  • 2 Tablespoons tomato paste
  • 1 jalapeño sliced (optional)
  • fresh cilantro, sour cream, Cilantro Crema (see post for recipe) and avocado to garnish (optional)

Instructions

  • Preheat oven to 375°. Grease a 1/4-size sheet pan (or a 9x13" casserole dish may work fine). Set aside.
  • Make Crust: In a medium bowl, mix together almond flour, sweetener, baking soda and sea salt. Add eggs, cheese, sour cream and melted butter. Stir together well.
  • Cheddar Cornbread Crust is a batter, not a dough, so it's easy to pour it right into your prepared pan. Spread batter out to cover the full surface of the pan.
  • Bake in preheated oven for 10 minutes.
  • While crust pre-bakes, stir together salsa and tomato paste in small bowl.
  • After the 10 minutes, remove crust from oven. Spread Salsa-Pizza Sauce over the surface. Top with cheese. Top with chorizo, sliced olives, pepperoni slices and optional jalapeño slices.
  • Return pizza to oven, and bake an additional 15 minutes, until cheese is bubbly all over.
  • Remove from oven, allow to rest for 5 minutes, cut into 6 or 8 equal pieces, and serve. May be garnished with fresh cilantro, sour cream, Cilantro Crema or avocado.

Nutrition

Calories: 543kcal | Carbohydrates: 4g | Protein: 25g | Fat: 46g | Saturated Fat: 22g | Trans Fat: 1g | Cholesterol: 190mg | Sodium: 1366mg | Potassium: 129mg | Fiber: 4g | Sugar: 1g | Vitamin A: 1087IU | Vitamin C: 3mg | Calcium: 402mg | Iron: 2mg

serving one slice of pizza with spatula

You may also enjoy these reader favorites:

  • Keto Chile Relleno Casserole (also Primal, GF, GAPS)
  • Pizza Bake Casserole (Keto, Primal, GF, GAPS)
  • Instant Pot Buffalo Chicken Soup (Keto, Primal)

How and Why to Use L-Arginine for Insomnia

Updated Mar 27, 2021 · 4 Comments

an image of a woman with her eyes wide open with words over the image

How and Why to Use L-arginine for Insomnia shares how L-arginine works in the body to restore a good night’s sleep. Tried other methods and need a better solution for insomnia? This supplement may address the cause of your affected sleep better than other remedies.

an image of a woman with her eyes wide open with words over the image

Does l-arginine affect sleep

In a word, yes.

L-arginine affects sleep because it’s a nitric oxide precursor. When nitric oxide is released in the blood, it relaxes blood vessels.

This helps to relax the endothelium cells and neural firing. Induced sleep is a positive side effect.

Arginine also increases Human Growth Hormone and reduces ammonia in the brain. I’ll discuss these two factors more below.

L-arginine before bed and growth hormone

Both L-arginine and ornithine are amino acids that help the body eliminate ammonia from the gut. Too much ammonia causes the brain to experience stress and anxiety.

Additionally, these amino acids improve growth hormone levels.

Human Growth Hormone (HGH) is produced by the pituitary gland. 

HGH is responsible for growth in children and adolescents. It also helps to regulate body fluids, muscle and bone growth, sugar and fat metabolism and heart function. HGH maintains tissue and organ health.

Most importantly in regard to sleep, HGH decreases cortisol. Typically as we age, we tend to have reduced growth hormone and increased cortisol levels.

Human Growth Hormone gets released during stage 3 sleep. This is the stage of deep sleep which occurs about an hour after you fall asleep.

No wonder so many wake up feeling rested after taking L-arginine.

Some sources say L-arginine helps insomnia because of its effect on the heart. If the heart is functioning properly, we are able to breathe deeply and sleep better.

Some people combine arginine and ornithine before bed for HGH release while they sleep.

L-arginine dosage before bed

Not everyone should take L-arginine before bed. For some it’s stimulating first, before bringing on a sensation of rest and calm.

This is why many body builders use it before a workout.

Personally, I prefer to take L-arginine in the morning. I get energy all day, sometimes take an afternoon nap, and then feel ready to sleep at bedtime.

It may also work well to take L-arginine in the afternoon. This provides a good dose of energy for that stage of the day, while still allowing the body to let down and relax at night.

Some people do successfully take arginine before bed for insomnia, or about 30 minutes before bedtime.

How to take L-arginine for insomnia: dosage

The suggested dosage of L-arginine is between 2 and 8, or even up to 18, grams a day. However, I take just 250-500 mg — a lot less! I find it increases my heart rate, and that’s as much as I need.

Start with less, and ask your doctor to help you find the right dose for your body.

Negative side effects from too high of a dose may include nausea, diarrhea or a recurrence of gout symptoms.

Please read about the dangers of L-arginine here.

How and why to use L-arginine for insomnia in regard to ammonia

Ammonia is a cellular toxin created from the building of protein. If there is too much ammonia in the body, ammonia can reach the brain. There, it interferes with important functions that affect sleep.

Taking supplements like arginine, ornithine (more on this below) and glutathione (specifically this one) can promote sleep. These amino acids detoxify ammonia as part of the urea cycle. 

(Ammonia is derived from digested proteins. The liver converts ammonia to urea, which is non-toxic and excreted by the kidneys. Liver dysfunctions can lead to an inability to convert ammonia, which then builds up in the blood. Very high protein intake can also cause too much ammonia in the body.)

Glutathione, L-arginine and GABA

GABA is one of the inhibitors in our central nervous system that helps us to relax and sleep.

GABA improves sleep and increases the release of Human Growth Hormone. But the effect of direct supplementation is often underwhelming. This is mainly because it is difficult for GABA to pass the blood brain barrier.

Studies show that glutathione directly stimulates GABA release, and L-arginine increases GABA uptake by the brain.

Personally, I take both amino acids for this reason (and other gut wellness benefits).

Ornithine and Citrulline

Who should take arginine, and who should take ornithine or citrulline?

Instead of taking a higher dose of L-arginine, one strategy when taking arginine is to take L-ornithine or L-citrulline as well. Some people take only ornithine or citrulline.

L-citrulline is converted into L-arginine. Therefore, L-citrulline is sometimes supplemented to increase levels of L-arginine.

Ornithine is more commonly used for bodybuilding, due to its potential for boosting athletic performance. But it’s also growing in popularity as a sleep aid. Ornithine seems to enhance sleep quality by reducing stress and anxiety.

Taking L-arginine with L-ornithine can make a smaller dose of arginine more available to the blood vessels. The kidneys convert arginine to ornithine.

However, if ornithine is provided from a supplement, the kidneys are more likely not to convert arginine to ornithine. This leaves more arginine in circulation.

The result for some is improved sleep (even more so than with arginine alone).

Support for liver function, accelerated healing of wounds and detoxification may be additional benefits.

CONCLUSION on which supplement to choose

Some bodies seem to use up L-arginine in the urea process. Taking ornithine or citrulline additionally or instead can be more effective, for those people (not everyone).

Taking L-citrulline increases plasma levels of ornithine and arginine. This improves the ammonia recycling process and nitric oxide metabolism.

Ask your doctor, or start with L-arginine. Try adding in ornithine or citrulline if needed.

Dosage for L-citrulline usually ranges from 6 and 18 grams per day.

The most common dosage for L-ornithine is 500 mg. When stacked with L-arginine, dosage is typically 250 mg.

Find these supplements here:

  • L-arginine
  • L-ornithine
  • L-citrulline

More about ammonia as a cause for insomnia

The brain is usually protected from the low levels of ammonia in the body by the blood-brain barrier (BBB).

But sometimes ammonia levels reach such heights that it crosses over.

Ammonia disrupts communication between neurons. This damage, in part, can manifest as sleep disturbances. Also: moodiness, poor cognition, anxiety and depression.

There are many causes of high ammonia in the brain, including:

  • genetic deficiencies
  • extra large amounts of protein at every meal
  • alcohol-related liver disease

How long does it take for L-arginine to work

Personally, I get energy right away from L-arginine.

So, when should you take L-arginine morning or night? You may need to experiment to see what timing is best for your body.

For those who take theirs at night, about 30 minutes before bedtime is suggested.

a color image of l-arginine's chemical structure

L-arginine’s other benefits

ScienceDirect praises L-arginine’s anti-aging benefits:

… reduction in the risk of vascular and heart diseases, reduction in erectile dysfunction, improvement in immune response and inhibition of gastric hyperacidity … The demonstrated anti-aging benefits of l-arginine show greater potential than any pharmaceutical or nutraceutical agent ever previously discovered. 

These benefits are attributed to arginine when taken in doses larger than normal dietary consumption.

Why to use L-Arginine for insomnia and more? It:

  • produces nitric oxide, which is critical in several physiological processes including neurotransmission, vasorelaxation and immunity.
  • is an essential component of the urea cycle, the pathway in mammals that allows the elimination of toxic ammonia from the body.
  • is required for the synthesis of creatine, a necessary energy source for muscle contraction.
  • has a protective role against NSAIDS, ulcers and has been repeatedly shown to protect gastric mucosa against damage. L-a. has also been shown to speed healing of ulcers and gastric surfaces from various causes.
  • is credited with wound healing and reducing inflammation. It is often used after surgery to assist recovery.
  • is suspected to play an important role in protection from age-related degenerative diseases and benefit brain function.
  • promotes hair growth. The nitrogen oxide generated from arginine opens the potassium channels of the cells. The blood supply to the hair root then improves, which in turn stimulates hair growth.
  • stimulates the release of insulin and is sometimes used to treat diabetes.
  • can help increase muscle growth, burn fat and support the metabolism.
  • with L-lysine has been documented to normalize hormonal stress for those who have anxiety.
  • may be effective for angina and keeping someone off statins.
  • increases sexual performance for some men. 
  • reduces aging spots from the face and may help with other skin conditions as well.
  • provides relief from headaches.

L-arginine requirements in humans

Arginine requirements in humans vary, depending on age, one’s dietary arginine intake, protein turnover, arginine synthesis and metabolism.

Normal dietary intake of L-arginine only meets the body’s minimal requirements for tissue repair, protein synthesis and immune cell maintenance.

L-arginine for bodybuilding

Recommended 45 minutes before bed for bodybuilders, L-arginine’s dilating effect on blood vessels may help to repair damaged muscle tissue and restore enzymes. 

Under these resting conditions, L-arginine has been shown to increase growth hormone levels.

Many bodybuilders use arginine before workouts for the increased oxygen to muscles it provides. Thus more powerful and effective sessions. (source)

By dosing before bed at night, the body experiences an increase in growth hormone production, which can boost workouts.

Where does L-arginine come from

Our bodies naturally produce L-arginine. We also get L-arginine through our diet.

I first noticed arginine’s effect on my body from eating hazelnuts. I noticed I slept better, but I also got a canker sore — both results of L-arginine!

Other foods that are high in L-arginine are sources of protein: red meat, chicken, fish, dairy, eggs, certain beans and nuts.

Humans produce less arginine as we age, so supplementing is an option when we find we’re deficient. Certain illnesses can also deplete supplies more quickly.

Looking for more causes of insomnia? Read related articles here:

  • How to Use DIM for Insomnia (from high estrogen)
  • Why Oral Magnesium is Effective for Insomnia
  • Ashwaghandha as a Sleep Aid
  • 9 Natural Supplements for Insomnia (+2 modalities) 

If you’d like to use L-arginine for insomnia, or another amino acid, here are links to the products you may consider:

  • L-arginine
  • L-ornithine
  • L-citrulline
  • Glutathione
SOURCES
https://pubmed.ncbi.nlm.nih.gov/15312747/
https://www.medicalnewstoday.com/articles/318174#Benefits-of-L-arginine
https://pubmed.ncbi.nlm.nih.gov/15575797/
https://www.med.upenn.edu/cbti/assets/user-content/documents/NeurobioinChronicInsomniaInvitedArticle-LichstienEditor.pdf
https://www.sciencedirect.com/science/article/abs/pii/S0361923001007559?via%3Dihub
https://www.researchgate.net/publication/302115118_Arginine_Derived_Nitric_Oxide_Key_to_Healthy_Skin
https://pubmed.ncbi.nlm.nih.gov/28564628/
https://www.livestrong.com/article/526970-l-arginine-and-anxiety/
https://www.researchgate.net/publication/6322970_Oral_treatment_with_L-lysine_and_L-arginine_reduces_anxiety_and_basal_cortisol_levels_in_healthy_humans
https://www.webmd.com/fitness-exercise/human-growth-hormone-hgh#1
http://www.hepctrust.org.uk/information/liver/protein-synthesis
https://www.sciencedirect.com/topics/pharmacology-toxicology-and-pharmaceutical-science/ammonium
https://healthfully.com/protein-ammonia-brain-damage-6921862.html
https://www.deepdyve.com/lp/springer-journals/plasma-levels-of-nitric-oxide-and-l-arginine-in-sleep-apnea-patients-rVZh3qHLk6
https://www.aminoacid-studies.com/areas-of-use/sleep-mood-and-performance.html
https://www.ergo-log.com/arginine-enhances-effect-gaba.html
https://healthifybody.com/arginine-and-ornithine.html
https://www.sciencedirect.com/science/article/pii/B9780123964540000436
https://www.livestrong.com/article/491796-benefits-of-l-arginine-and-l-citrulline/
https://pubmed.ncbi.nlm.nih.gov/22133808/
https://supplementsinreview.com/sleep/ornithine-sleep/

How to Soak Beans for 4 DAYS To Prevent Gas and WHICH Beans Digest Best?

Updated Mar 22, 2021 · 7 Comments

several images of beans and soaking beans for 4 days + words over the surface of the photo

How & Why to Soak Beans for 4 Days To Prevent Gas AND WHICH beans do YOU digest best looks at what actually happens when you eat beans that have been soaked for 4 to 6 days (nothing, no gas!) AND, just as importantly, which beans does YOUR body digest best!

Which beans you choose has a direct bearing on their digestibility. So we look at both issues.

several images of beans and one of beans being soaked with gas bubbles on top

How long to soak your beans

This, my friends, is the MOST important question of all! 

As one expert says, “… you’d have to soak beans for up to 3 days for any of the flatulence-causing sugars to start to leech into the water, by which point the beans would be close to germinating”. Yes, exactly! 

And yet most sources recommend either no soaking, a quick soak or only soaking overnight. As many of us know from personal experience, an overnight soaking does NOT reduce gas.

The height of flatulence-causing sugars (called oligosaccharides) release on Day 3. More of these sugars continue to release through Day 6 of soaking, depending on the warmth of the room.

I always soak my beans a minimum of 4 days, and sometimes up to 6.

overhead view of soaked beans on day 3
Look at all those gas bubbles!

Do soaked beans have a good flavor and texture

I’ve read some sources that say long-soaked beans do not maintain as good of flavor or texture.

Firstly, this just isn’t true. And secondly, digestion is more important than a subtle nuance in flavor or texture.

But even after a 6-day soak, I get a great flavored and textured bean.

Are soaked beans less nutritious

Definitely not. Beans’ nutrition increases through soaking.

Otherwise, a bean is a dormant seed, and its nutrition is inaccessible. By soaking, that seed (bean) starts to germinate, which allows two things to happen:

  1. Phytic acid is reduced, which otherwise binds with minerals in the gut to reduce nutrition in meals. (source) (Phytic acid is the storage form of phosphorus, a natural substance found in seeds.)
  2. The bean’s own nutrition can now be digested and assimilated by our bodies.

Soaked beans are not only more nutritious, they are also lower in lectins. (source) Lectins can be harsh to the gut lining and even cause leaky gut. (source)

a dish of dry white beans

Do you soak beans in the fridge or on the counter

You can do either, but on the counter is much better.

A warm environment speeds up and encourages fermentation or germination of any kind. Again, think of a seed and that it germinates in the spring, as the weather warms.

WHEN TO SOAK IN THE FRIDGE

If you ever need to leave on a short vacation while your beans are soaking, you can move them into the fridge for a couple of days to slow down the process.

Then, when you return home, just rinse and replace the water, and keep soaking on the counter.

What is the best way to soak beans

Beans MUST soak for about 4 days minimum to significantly reduce gas. Here’s how to soak beans for 4 days:

  1. Place beans in large bowl. Cover by about 2 inches with room temperature water.
  2. Soak for 24 hours. 
  3. Pour beans into a colander, and rinse them well. Wash the bowl. Place beans back into bowl, and again, cover by 2 inches with water.
  4. Repeat this process for a minimum of 4 days, or up to 6 days.
  5. Watch the amount of white bubbles and foam on the surface of the water. It will reach its height on Day 3, and then gradually decrease. Cook your beans when all or most of the bubbles have ceased.

side view of beans soaking in bowl

Is a quick soak just as beneficial

No, definitely not. 

Do you soak beans in hot or cold water

Room temperature to warm water is the best for soaking beans.

Soaking beans is indeed a pre-digestion of the food.

This means we’re actually pre-germinating, pre-sprouting and even pre-fermenting the beans.

As you know, the best temperature for seeds to germinate — or food to ferment — is warm or room temperature.

Why do you discard bean soaking water

Bean soaking water is full of the gas-producing sugars that we want to avoid.

Although some sources claim that the beans’ nutrition leaches into the water, this is not true. 

Most of the nutrition is in the bean itself, in the form of B vitamins and fiber.

a collage of 6 kinds of beans

Can beans soak too long and what to watch for

Yes. I have never soaked my beans beyond Day 6, but beans can go bad.

What’s interesting is that most of us are super worried about getting sick from beans soaked for too long, so we never realize or get the opportunity to soak them long enough.

On Day 6, or on Day 4 in warm weather, your beans may start to smell fishy or like bad flatulence! This might sound dangerous, but this is just a sign of “hardcore” fermentation. If you’ve ever eaten natto (fermented soybeans), you know what I mean. Natto is super nutritious, but it’s fishy smelling.

A fishy or sulphuric smell is different from the smell of spoilage. Even beans that start to feel a little slimy within the 4 to 6 day window (depending on the temperature of the room) just need a good several rinses. These beans, in my experience, taste exactly the same after being cooked but produce zero gas!

What do spoiled soaked beans smell and look like? I haven’t ever gone that long. But just be aware that spoilage and the fishy fermenting smell are different. Most fermenting sites say that when something spoils, you can’t miss it.

Interestingly, each batch of beans I soak varies quite a bit. Temperature really affects their soaking time and how smelly they get. Some soaked beans stink quite a bit (like human gas!) while you’re rinsing them.

(Several times, I’ve been accused by my kids of “tooting” while rinsing beans —LOL. Other times, the beans don’t smell much while changing the water. I find that the more beans smell during the soaking and rinsing stage, the less gas they’ll produce in your gut after cooking.)

What to put in beans to prevent gas

During the soaking stage, nothing. You do not need to add baking soda, salt or vinegar to your soaking water.

Just water.

Optional: To the cooking water, you may add a 6″ (or greater) piece of kombu seaweed. It will not add a fishy flavor but helps to alkalinize the water, breaking down oligosaccharides; and it adds minerals and B vitamins. (However, kombu is high in iodine, so not ideal for every body.) 

Which beans are the most digestible

This section is VERY exciting. I only learned myself this year that my body digests certain beans MUCH better than other beans.

While I don’t agree with everything in the Eat Right for Your Blood Type book by Paul J. D’Adamo, there are a few nuggets that I’ve found to be very helpful. One is THIS CHART, which shares which beans we can digest best based on blood type. For me, and everyone I’ve shared this chart with so far (family and friends), it holds true!

I hope you find it as helpful as I have. (I learned of this chart from Dr. Garrett Smith.)

Before using that chart’s insights and learning to soak beans for 4 to 6 days, I couldn’t eat beans without gas, so I just avoided them.

4 kinds of beans collaged

What’s the best way to cook beans to reduce gas

There are two ways to cook beans that may further reduce gas:

  1. a long slow cook in the slow-cooker: The Weston A. Price Foundation says, ““It is important to avoid boiling beans since this will coagulate their vegetable protein and result in permanently hard, unpalatable beans.”
  2. use a pressure cooker

How to further reduce gas-producing sugars in beans

If you still experience a small amount of gas from long-soaked beans of the right variety for your body, there is one more thing you can do!

And that’s to ferment your cooked beans. This study (and others) show that lactic acid bacteria significantly reduces flatulence-causing sugars in beans. 

How to ferment beans? I know it sounds hard, but you simply make fermented hummus! You can make hummus with any bean.

The probiotics proven to work in the above linked to study are L. plantarum, L. fermentum and P. acidilactici.

But you may use any probiotic you use to make yogurt. I recommend this one. You may also use 1/4 cup probiotic whey per batch, drained from dairy or dairy-free yogurt.

two photos of making hummus to ferment

Fermented Hummus Recipe

Here’s how to make homemade hummus with your soaked and cooked beans:

  1. Purée the usual ingredients together (cooked beans [any variety you digest well], tahini, olive oil, optional lemon juice, garlic, sea salt and water).
  2. Add 3 probiotic capsules or 1/4 cup probiotic whey, and blend again briefly.
  3. Transfer to an air-tight container, and leave out at room temperature overnight, or 8 to 12 hours.
  4. Move to the fridge, or enjoy immediately.

As you may have gleaned, this hummus is also rich in probiotics.

What are more bean recipes that use soaked beans? Enjoy this Easy White Chicken Chili, for the slow cooker or Instant Pot.

2 images of white navy beans, one cooked and one dry

How to re-introduce beans to your diet

Lastly, if you’re re-introducing beans in the hopes of having less gas, consider these additional tips:

  • Do so slowly. Start with just 2 tablespoons to a quarter cup the first day, and increase gradually, so your body can get used to the increased fiber.
  • During digestion, the soluble fiber in beans clings to toxic bile. (Beans help to excrete toxins from the body!) But if eaten with fat, the fiber will cling to that instead. Do not add a lot of fat to your beans, and you will have less gas. When the fiber clings to the bile, less gas results. (This observation comes from Dr. Garrett Smith, who helps patients recover from vitamin A toxicity by implementing aspects of Karen Hurd’s Bean Protocol.)
  • Use a digestive aid: a splash of apple cider vinegar with your beans, digestive bitters with your meal or digestive enzymes that contain alpha-galactosidase.
cooked and soaked navy beans
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4.5 from 4 votes

How to Soak Beans for 4 to 6 Days for NO GAS

How and why to soak beans for 4 to 6 days before cooking to reduce flatulence-causing sugars, and then how to cook them in the slow cooker or pressure cooker.
Prep Time10 mins
Cook Time40 mins
4 d
Course: DInner, lunch, Salad, Side Dish
Cuisine: African, American, Asian, European
Keyword: how to cook beans, how to soak beans, soaked beans
Servings: 4 or more servings, depending on how many beans you choose to soak and cook
Calories: 220kcal
Author: Megan
Cost: $2

Equipment

  • bowl and colander
  • slow cooker or Instant Pot (or other brand of pressure cooker)

Ingredients

  • any amount desired! dry beans see this chart for which beans to use for your blood type
  • enough to cover by 2 inches water preferably clean well water or filtered water

Instructions

  • Place beans in large bowl. Cover by about 2 inches with room temperature water.
  • Soak for 24 hours (on the counter).
  • Pour beans into a colander, and rinse them well. Wash the bowl. Place beans back into bowl, and again, cover by 2 inches with water.
  • Repeat this process for a minimum of 4 days, or up to 6 days, rinsing, changing the water and washing the bowl every 24 hours.
  • Watch the amount of white bubbles and foam on the surface of the water. It will reach its height on Day 3, and then gradually decrease.
  • Cook your beans when all or most of the bubbles have ceased, on Day 4, 5 or 6.
  • NOTE: Warm weather allows for a 4-day soak. In cooler weather, up to 6 days may be needed.
  • To cook, cover soaked beans by 2 inches with fresh water. Add sea salt, to taste.
    Slow-cooker: Cook on lowest heat for about 6 to 10 hours. (Safety note: If you are cooking kidney beans, cannellini beans or butter beans, boil them for 10 minutes before slow-cooking. This neutralizes a toxin called phytohemagglutinin which can cause digestive discomfort.)
    OR — For Instant Pot, use the Manual button, and cook on High heat for just 10 to 15 minutes for smaller beans, like lentils, or up to 45 minutes for larger beans, like kidney beans. Experiment to find the cooking time and amount of salt you like best.

Notes

The following nutritional data represents 1 cup of cooked dried beans. The net carbs for those on Keto or Low Carb diets varies with the type of bean, ranging between 11 and 22 grams for ½ cup. The high fiber in beans still makes them a good choice for low carb diets.

Nutrition

Serving: 1cup cooked dry beans | Calories: 220kcal | Carbohydrates: 40g | Protein: 15.2g | Fat: 68g | Sodium: 1mg | Potassium: 884mg | Fiber: 12g | Sugar: 2.3g | Calcium: 1mg | Iron: 5.2mg

cooked and soaked navy beans

Further reading

In addition to How to Soak Beans for 4 Days, learn about how to soak different seeds for eating HERE, or how to soak nuts to reduce phytic acid HERE.

Paleo & AIP Antipasto Pasta Salad (with cassava pasta)

Updated Mar 23, 2021 · 4 Comments

side view of antipasto pasta salad

Paleo & AIP Antipasto Pasta Salad is a classic pasta, meat and veggie favorite! with a delicious creamy dairy-free homemade dressing. It makes a great casual meal, lunch or dinner, can even serve guests without stress and is great for a picnic. Gluten-free & Grain-free.

two images of antipasto pasta salad, the top one with dressing being poured on the ingredients

Jump to Recipe

Ingredients in Paleo & AIP Antipasto Pasta Salad

WHICH PASTA TO USE

This grain-free and gluten-free recipe features cassava pasta, which is just excellent, every bit as good as white flour pasta, but healthier.

For this recipe, I’ve chosen to use the classic fusilli pasta.

But pasta salad is versatile; if you want to use another variety, that’s fine too. Orzo, penne and macaroni noodles would also be classic choices.

Find all of Jovial’s cassava pasta varieties here.

THE USUALS

What else goes into antipasto pasta salads? The usual ingredients are salami, tomatoes, mozzarella cheese, bell peppers, olives and an herbal vinaigrette.

But, I made this version without nightshades or other inflammatory ingredients for AIP.

For Paleo, if desired, you can certainly add in ingredients like tomatoes.

overhead view of the ingredients in paleo & aip antipasto pasta salad before being stirred

MEAT

So this Paleo & AIP Antipasto Pasta Salad features prosciutto in place of salami. Unlike salami, prosciutto contains only two ingredients: pork and salt.

Be sure to check the label of the brand(s) offered at your market to be sure. Personally, I try to buy Applegate’s, because they even pasture-raise their pigs. (You can’t beat Applegate for great, clean deli meat!)

VEGGIES

Veggie-wise, I had fun figuring out which classic antipasto ingredients would work in this healthier version. Of course, there are lots of antipasto salads out there that use broccoli, green onions, celery and cucumbers. So that’s what I did.

Classic olives are included.

I also wanted to replace the pepperoncini peppers that are often seen in antipastos. So I added awesome, tart dill pickles, sliced and then sliced again, into strips.

For dill pickles, look for natural, probiotic brands in the refrigerator section, or make your own.

aerial view of paleo & aip antipasto pasta salad ingredients in glass bowl

ITALIAN HERB DRESSING

And that’s what also inspired our new favorite Pickle Juice Creamy Herb Dressing!

You’ll love this dill pickle meets Green Goddess/avocado-ranch dressing — that’s dairy-free.

overhead view of pickle juice salad dressing

OPTIONAL ADDITIONS

For the Paleo version of this salad, if not sensitive to nightshades, add tomatoes, peppers or even salami. The red color is a beautiful addition to this salad — and homegrown produce will always elevate the fun and delectability of a good salad.

Optionally, if you’d like to add dairy-free mozzarella, you certainly can! I’ve made a new version of herbed white cheese, using white sweet potatoes, that we really enjoy. It can be chilled and cubed. The recipe takes a total of 10 minutes to make.

I include that recipe in the Notes section below, as it’s optional. If you decide to make it, allow time for it to chill after cooking (a few hours minimum to set up).

For Primal, use pasture-raised jack or mozzarella.

Lastly, feel free to garnish the other Italian flavors in this salad with fresh basil! And, artichoke hearts! (Most artichoke hearts are packed in citric acid, so they don’t work for AIP.)

How to make Paleo & AIP Antipasto Pasta Salad

The most fun steps in this salad recipe are cooking the pasta and making the dressing.

  1. Jovial’s cassava pasta is fun to cook because I figured out how to cook it in the Instant Pot, and it is seriously less than zero work — that fun! For perfectly cooked cassava pasta every time, that’s totally hands-off, see: How to Cook Cassava Pasta in Instant Pot. Rinse the cooked pasta with cool water in a strainer, and set aside.
  2. Next up, make the dressing using a blender or hand blender, in order to purée the avocado and nicely emulsify the ingredients. To make Pickle Juice Creamy Herb Dressing, assemble in the blender: egg-free mayo (like this or similar), avocado, pickle juice, coconut milk, dried oregano and a few other herbs/spices with sea salt. Purée, and it’s ready.
  3. Lastly, chop your veggies, and toss all the ingredients together in a large mixing bowl!
  4. Serve, garnished with fresh basil and extra dressing for passing, if you wish.

creamy pickle juice dressing being poured onto pasta salad

How many it serves and leftovers

Paleo & AIP Antipasto Pasta Salad serves 4 people as a main dish, or 8 people as a side salad.

Leftovers of pasta salad are always welcome, because they keep great in the fridge for a few days. Pack leftovers for lunch at work or a healthy snack on the go.

To store, simply seal, and refrigerate for up to 4 days. Garnish leftovers with other leftovers!, like leftover cooked chicken, sausages or even seafood.

What to serve with Pasta Salad

If you make Paleo & AIP Pasta Salad for a main dish dinner, you can keep the meal as simple as you like. It makes a great meal. My family told me they loved it and that it was amazing. 🙂 I served it with romaine lettuce, sliced, cold sausages (for extra meat) and avocado.

For a picnic, potluck or to make the meal extra special, serve with AIP BBQ Chicken, an easy and delicious recipe!

Accompany with:

  • extra dill pickles
  • chips (like pork rinds, cassava chips or plantain chips)
  • a romaine or butter lettuce salad
  • fresh watermelon or strawberries (if they’re in season)
  • and maybe even cupcakes.

side view of antipasto pasta salad

side view of antipasto pasta salad
Print Recipe
5 from 3 votes

Paleo & AIP Antipasto Pasta Salad

Paleo & AIP Antipasto Pasta Salad is a delicious pasta, meat and veggie combination with a creamy dairy-free homemade dressing. It makes a great casual meal, lunch or dinner, can serve guests without stress and is great for a picnic.
Prep Time25 mins
Total Time25 mins
Course: DInner, lunch, picnic, Salad, Side Dish, Snack
Cuisine: American, Italian
Keyword: aip, antipasto, cassava, gluten-free, grain-free, Jovial, paleo, pasta, salad
Servings: 4 main servings (or 6-8 side salads)
Calories: 195kcal
Author: Megan
Cost: $8

Equipment

  • pot or Instant Pot to cook pasta
  • salad bowl
  • blender or immersion blender to make dressing

Ingredients

  • 1 8-ounce package cassava pasta
  • 1 to 2 packages prosciutto 3 to 6 ounces, sliced or torn into bite-size pieces
  • ½ lb broccoli blanched or steamed
  • 1 cup cucumbers peeled, sliced and cut in halves or quarters
  • ½ cup celery sliced
  • ½ cup black olives sliced
  • ½ cup dill pickles (all natural and probiotic) sliced and then sliced into strips
  • 3 green onions sliced
  • optional: Paleo & AIP Sweet Herb White Cheese and fresh basil see Notes below for dairy-free cheese recipe (This needs to be made 2 to 3 hours ahead of time, minimum, so it has time to chill and set.)

Pickle Juice Creamy Herb Dressing

  • ½ avocado
  • ⅓ cup Paleo mayo (egg-free like this for AIP or similar); or for Primal, you may also use probiotic sour cream
  • ⅓ cup coconut milk
  • ⅓ cup pickle juice
  • 1 Tablespoon oregano dried
  • 1 teaspoon parsley or mint, dried
  • 1 teaspoon onion powder
  • ½ teaspoon garlic powder
  • ½ teaspoon sea salt
  • ¼ teaspoon dried ginger powder

Instructions

  • Cook cassava pasta according to package instructions, OR, use your Instant Pot for best results (instructions here). When pasta is done cooking, pour into colander, and rinse with cool water. Transfer strained pasta to large salad bowl.
    cooked cassava fusilli pasta
  • While pasta is cooking, chop the salad veggies and prosciutto.
    close-up view of salad ingredients
  • To make dressing, combine in blender all ingredients: avocado, Paleo mayo, coconut milk, pickle juice, oregano, parsley or mint, onion powder, garlic powder, sea salt and dried ginger powder. Purée on lowest speed until smooth, about 20 seconds. Set aside.
    jar with pickle juice dressing
  • Add veggies and dressing to salad bowl with pasta. Toss together, using as much salad dressing as you like. I use about 1 cup of dressing and then have it on hand if anyone wants extra.
    dressing being poured onto pasta salad
  • Serve as a main dish or a side dish. If you wish, garnish salad with cubes of Paleo or Primal cheese and fresh basil. May also serve with fresh lettuce leaves, extra pickles, barbecued chicken, chips and other fun picnic foods.
    tossed pasta salad in glass bowl

Notes

Paleo & AIP Sweet Herb White Cheese

INGREDIENTS
  • 1 medium-large white sweet potato (8 to 12 ounces), cooked and peeled
  • water (see Step 2 below for how much)
  • ⅓ cup coconut milk
  • ¼ cup cassava flour
  • 2 Tablespoons tapioca flour
  • 1 Tablespoon gelatin 
  • 2 teaspoons apple cider vinegar
  • 1 teaspoon each: onion powder and garlic powder
  • 1 teaspoon dried oregano
  • ½ teaspoon sea salt
  • Optional: non-fortified nutritional yeast, to taste (if no food sensitivity to it and you want the cheese to taste cheesier)
INSTRUCTIONS
  1. Place pieces of cooked white sweet potato into 2-cup or larger measuring cup. Add coconut milk.
  2. Add enough water to bring the level to 1-⅔ cup. Add this to the blender.
  3. Add the remaining ingredients. Blend on lowest speed until smooth, about 20 seconds.
  4. Transfer to small saucepan.
  5. Over medium-high heat, cook and whisk constantly until mixture starts to simmer and thicken. Turn heat down to medium. Continue to cook until the cheese starts to come away from the sides occasionally while whisking.
  6. Pour into parchment lined square dish. Chill 2 to 3 hours minimum, depending on thickness, before slicing or cutting into cubes.

Nutrition

Calories: 195kcal | Carbohydrates: 24g | Protein: 4g | Fat: 11g | Saturated Fat: 5g | Cholesterol: 1mg | Sodium: 877mg | Potassium: 495mg | Fiber: 6g | Sugar: 3g | Vitamin A: 683IU | Vitamin C: 57mg | Calcium: 96mg | Iron: 3mg

overhead view of tossed pasta salad in bowl

How to Cook Cassava Pasta in Instant Pot (Jovial brand, Paleo, AIP)

Mar 13, 2021 · 7 Comments

close up view of bowl full of cassava pasta

Jovial’s wonderful Paleo, AIP, Gluten-free and Vegan cassava pasta is extra easy to cook in the Instant Pot! With no stirring or monitoring, it’s now my favorite way to cook Grain-free pasta.

As cassava pasta is made with different ingredients than regular pasta, the cooking times, instructions and liquid requirements vary from traditional pasta cooked in the IP, so this recipe shows you how!

2 images of cooked cassava pasta with banner and words

Jump to Recipe

How to Cook Cassava Pasta in Instant Pot

If you haven’t already had it, Jovial’s cassava pastas (here) taste every bit as good as regular pasta.

But because they’re made with a starchy root, the starch can cause undesirable and different results in the Instant Pot than traditional pasta. A different cooking method is needed!

Obviously, we don’t want mushy-overcooked or hard-undercooked noodles.

The perfect texture can be achieved easily, though — and with SUCH a short cooking time! 

instant pot lid and cassava pasta box

How to make perfectly cooked cassava pasta in the Instant Pot

There are two keys to cooking cassava pasta in the Instant Pot:

  1. a shorter cooking time at HIGH pressure
  2. and a longer natural release.

perfectly cooked cassava pasta inside the Instant Pot insert

CASSAVA PASTA COOKING TIMES IN INSTANT POT

Below, I’ve outlined the cooking times for different pasta varieties:

  • Macaroni Elbows, Farfalle, Fussilli and Penne: 1 Minute at HIGH + 10 Minutes Natural Release
  • Orzo: 0 Minutes at HIGH + 10 Minutes Natural Release

If you haven’t seen it used before, “0 Minutes” is actually a time setting on the Instant Pot. This cooking time means that all of the cooking happens while the machine heat ups and comes to pressure.

More cooking continues as the Instant Pot releases that pressure. That’s why the “10 Minutes Natural Release” is just as important for proper cooking of pasta as the cooking time itself.

I haven’t tried Jovials’ Spaghetti yet in the IP, so let us know in the Comments section below if you do. And I’ll update the post when I do.

sea salt in water in Instant Pot and then cassava pasta to one side still uncooked

WATER TO PASTA RATIO

The amount of water to pasta for cassava noodles is around 1.5 cups for every 4 ounces of noodles + 1/2 teaspoon sea salt.

I add an extra half cup water to give the pasta plenty of room to cook and get perfect results: So, 3.5 cups water for one 8 ounce box of pasta + 1 teaspoon sea salt.

If you have more water, it’s probably not an issue, as it can always be drained off. But you definitely need enough: the pasta absorbs liquid as it expands during cooking, so you need enough liquid for it to cook through. 

I don’t add extra water, though, because this increases the time the Instant Pot needs to come to pressure and release pressure.

a bowl full of instant pot cooked cassava macaroni with Jovial box and Instant Pot lid in the background

close up view of bowl full of cassava pasta
Print Recipe
5 from 7 votes

How to Cook Cassava Pasta in Instant Pot (Jovial brand, Paleo, AIP, Gluten-free)

Jovial's wonderful Paleo, AIP and Gluten-free pasta is extra easy to cook in the Instant Pot. With no stirring or monitoring, it's now my favorite way to cook grain-free pasta. As cassava pasta is made with different ingredients than regular pasta, the cooking times, instructions and liquid requirements vary from traditional pasta cooked in the IP.
Prep Time3 mins
Cook Time16 mins
Total Time29 mins
Course: DInner, lunch, Pasta, Side Dish
Cuisine: American, Italian
Keyword: aip, cassava, gluten-free, grain-free, instant pot, Jovial, paleo, pasta
Servings: 4 servings
Calories: 200kcal
Author: Megan
Cost: 5.00

Equipment

  • Instant Pot

Ingredients

  • 3-½ cups water 800 ml
  • 0.5 lb cassava pasta 1 small box (250 g)
  • 1 teaspoon sea salt

Instructions

  • Add water and sea salt to the Instant Pot's inner pot. Add pasta. (No need to stir.)
    raw noodles in insert
  • Put the lid on, lock and seal. Press the "Manual/Pressure" button, and cook at HIGH pressure.
  • Using the "-" button, adjust the time to 1 minute (or 0 minutes for orzo).
  • The Instant Pot will take 5 to 7 minutes to come to pressure.
  • Once the timer sounds, natural release of steam will begin. Allow 10 minutes for this natural release. (Set a timer so you don't forget.) During this time the pasta will continue to cook.
  • After 10 minutes, use the Quick Release Method to open the seal and carefully release the remaining pressure. Open the lid, stir the pasta and strain. (Recipes often recommend you reserve ¼ to ½ cup of the starchy cooking liquid to add to your pasta sauce/mix-ins. Accordingly, pour some of the liquid into a small dish or retain [eyeball it] some with the noodles. Do not fully strain and rinse pasta unless you're planning to make a cold pasta salad.) The photo below shows pasta right after removing the lid, before straining.
    cooked macaroni undrained in Instant Pot
  • Don’t leave the pressure to release for too much longer than 10 minutes, as the pasta will keep cooking.
  • Serve, topped with sauce or favorite pasta toppings. If you wish, first stir in a couple tablespoons of olive oil or other ancestral fat of choice.
    a simple bowl of pasta with a fork

Nutrition

Serving: 1serving | Calories: 200kcal | Carbohydrates: 49g | Protein: 1g | Sodium: 10mg | Potassium: 240mg | Fiber: 4g | Sugar: 2g | Calcium: 41mg | Iron: 2mg

a simple bowl full of cassava pasta cooked in the instant pot, with fork

Find a variety of Jovial’s Cassava Pastas HERE.

Try cassava pasta with one of these Paleo and Gluten-free dishes or sauces:

  • Italian Cassava Penne with Sausage, Artichokes and Olives (This dish can be made with or without the “cheese” topping, as a casserole, or just as a simple Italian one pot pasta dish. — Paleo, AIP, Gluten-free
  • No-Tomato Sauce (“NoMato”) — Paleo, AIP, Nightshade-free, Instant Pot
  • Quick and Easy Blender Cheese Sauce — Primal, Gluten-free

Low Histamine AND Low Oxalate FOOD LIST with Printable

Mar 6, 2021 · Leave a Comment

LIST of foods that are low in histamines and oxalates

This post provides a combined Low Histamine AND Low Oxalate food list, with a printable — for easy cooking and grocery shopping.

I created this list in part for myself, because it makes recipe creating so much easier — to have low histamine AND low oxalate foods listed in the same place.

Additionally, I have used the (L) sign to indicate which foods may be high in lectins.

Whether you use this list to cook or grocery shop, find the printable for your reference here. Or pin the image below.

You can find a Low-Histamine and Lectin-free Combined Food List and printable here.