Category Archives: Recipes: Breakfast

Eat eggs. Help heart, brain.

SUMMARY:   Eat eggs. Help heart, brain! Learn about two January 2017 studies (Finland & UConn) that found a high-cholesterol egg diet did NOT increase risk of dementia or Alzheimer’s, and it improved the lipid profile!  Serum antioxidants increased as well!  Also learn about the benefits of eggs, egg quality, and pass the word to avoid BPA exposure (plastics used for food storage) especially for those pregnant and during lactation because low dose BPA exposure (below that which the FDA considers is safe) increased the risk of an egg white allergy for infants.  AIP folks literally separate the white from the yolk for re-introduction!  Last, think about eggs as a healthy fat boosting carotenoids as found in the salad — egg studies posted here.   

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How & Why Properly prepare SOAK Quinoa

SUMMARY:   Quinoa is a whole grain substitute that is gluten-free though it actually is a seed, commonly termed pseudograin.  Most simply rinse, drain, then toss quinoa into a pot and simmer for 12 minutes calling that cooked.  Though cooked, it may not be very digestible, and this method may be downright harmful to your gut.  So how do you properly prepare soak quinoa?  Learn here that quinoa is super easy to properly prepare although it does require, as a minimum to reduce anti-nutrients, a 12 to 24 hour acid soak prior to cooking.  I’d do the quinoa soak purely for the culinary taste improvement truth be known as it removes bitterness from quinoa’s anti-nutrients in addition to making it easier on your gut!

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Mini Loaf Pancakes: SCD/GAPS/UMass IBD-AID

Summary:   Serve these Mini Loaf Pancakes to your Valentine on Valentine’s Day, or anytime actually!  These pancakes use almond flour, SCD lactose free yogurt or coconut milk, eggs and honey.  When in a pinch for yogurt, I’ve even used thawed frozen SCD banana yogurt, and it worked great!  What I most like about this recipe is that you can bake these in bulk, even doubling the recipe.  They freeze well and make scrambling for breakfast a no brainer.  These pancakes are also great travel and on the run food.

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Homemade Chocolate Hazelnut Spread, PALEO/FODMAP/UMassIBD-AID

SUMMARY:  This… Thanksgiving morning! Homemade Chocolate Hazelnut Spread.  Actually, don’t save this for only one day; we certainly don’t!  Easily make this in bulk and freeze.

Ingredients and Processing I Prefer to Use


The nut ingredients in this recipe make these bars an advanced food for those on healing diets such as SCD, UMass IBD-AID, GAPS, or PALEO.  For this very reason, I recommend using these instructions to properly prepare nut and seed ingredients  whenever possible to make such more easily digestible.  But if you don’t do this step, no worries since the notes section of the recipe provides alternate instructions for toasting those nuts!  The recipe is not SCD/GAPS legal due to the cocoa, but it is in accordance with UMass version of SCD which is called IBD-AID, PALEO and also FODMAP friendly if maple syrup is substituted for the dates; details are broken out below the recipe for those interested.

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