Category Archives: Recipes: Vegetables

My Healing Diet Holiday Appetizers, a Roundup!

SUMMARY:   Openers Thanksgiving Day are actually all day long in our home.  Friends and family stop in knowing a culinary taste dream awaits them.  Incredibly though, my openers are simple with many made way ahead of time and pulled from the freezer a day or two ahead.   That is the only way to go because, well… it is too much fun celebrating with my guests then being creative in the kitchen!  Here’s my roundup!  You will find the recipe links below, or if the recipes have not yet posted, I printed the instructions below.  The Holiday Board on my Pinterest has these plus even more greats if you want other variety!  Hoping you enjoy My Healing Diet Holiday Appetizers Roundup!   Happy holidays!

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Get SCD Cheese Right. It is Loaded with Nutrients & Bacteria!

SUMMARY:  Hey… listen up! You want to get SCD Cheese right because it is loaded with Nutrients & Beneficial Bacteria!  Even veteran SCD consumers can get SCD cheese wrong, and that is what this post discusses — how to make certain your cheese is SCD legal!  For an example of how easy it is to screw up cheese ingredients, I revised my last post  SCD Broccoli, Cauliflower, Cheese, Seasoned Bread Crumbs recipe because the cheese I called out wasn’t SCD legal!  At the time, I recommended Organic Valley Unprocessed American Singles Colby-Style Cheese slices  with caution since I did not have a letter from  Organic Valley explaining processing.  WELL… I do now and it isn’t good!!!  Ends up, that cheese is not SCD legal after-all because it is “not aged at all and is packaged soon after production (Organic Valley, dated Nov. 7, 2016).  So while the ingredients listed are SCD legal, the deal breaker is in the processing.  The lack of aging makes it not SCD legal because lactose (milk sugar) is not broken down in its cheese fermentation process.  That’s a big deal for lots of folks.  ALL healing diets (SCD, GAPS, PALEO,  AIP, FODMAP…) initially eliminate lactose because most inflamed guts can not digest lactose!   Actually, the lactase enzyme in our gut (which breaks down lactose) is the last to return to normal after the gut has healed (page 25, Breaking the Vicious Cycle (BTVC), Edition 13, 2010).  This post also explains why eating lactose-free cheese is important (if you tolerate the casein protein).  Cheese contains a whopping 10,000,000,000 or 10 billion MICROBES,  and it seems they survive the gut transit ride and beneficially impact your microbiome diversity + richness… all good immune boosting stuff!  

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SCD Seasoned Almond Flour ‘Bread’ Crumbs and Veg Recipe

Summary:  Seems everyone enjoys this staple gracing holiday tables going back generations!  It was my Dad’s favorite and for good reason.  Broccoli smothered in butter, cheese, and breadcrumbs.  What’s not to LOVE about that?  Wait tho — What to do if gluten-free?  Toss the tenets of healing diets to the holiday wind?  NO!  Here’s my holiday gift to you — use SCD Seasoned Almond Flour ‘Bread’ Crumbs!  Find the How-to in this post’s recipe: Broccoli, Cauliflower, and Cheddar Cheese, with Seasoned Almond Flour ‘Bread’ Crumbs.  Don’t know how it never made it on my Holiday Pinterest Board, but it’s there now!  HAPPY THANKSGIVING and early MERRY CHRISTMAS!  Last, read my special note for thyroid patients.  It’s crazy how so many of you don’t know this but, the cruciferous vegetables are on the goitrogenic foods list. That doesn’t mean they are off limits.  What that means is they need steamed or cooked and that is what this recipe requires.  You should be free to enjoy this recipe without worry of kicking up thyroid antibodies, but always check with your doctor!  This recipe meets PALEO/SCD/GAPS/UMASS IBD-AID/Mediterranean too!

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Cabbage Radish Slaw, SCD/GAPS/UMassIBD-AID/PALEO

SUMMARY:  Cabbage Radish Slaw uses a pre-shredded cabbage — kale — carrot — radish — etc  mix from your grocers (or DIY) and coats all with an EASY to prepare vinaigrette dressing. The beauty of this recipe is it makes readily available, for easy frequent consumption, many differing vegetables that are not ordinarily consumed often a total breeze.  Consuming increased variety of vegetables (target 30 a week!) is the cornerstone of how diet can increase both the diversity and richness of the microbiome, both ecological parameters that promote optimal conditions for the microbiome. This translates to the host (that would be you) benefits with both increased immune status and health In addition, the vinaigrette also uses the healthy fat, extra virgin olive oil   (EVOO) to ensure absorption of fat-soluble  vitamins and carotenoids. Because there are so many newcomers, under the recipe find  Microbiome →  disease → Crib Notes For Dummies, and a summary of the interesting patterns emerging from the American Gut data 

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Why eat the beets, cabbage, red colors

Summary:  This post nails the need for increased variety of vegetables for chronic disease prevention and management and addresses quantities.  It includes a delicious, phytonutrient rich, and quick recipe for eating the beets, cabbage, red colors; this subcategory of vegetables can be a hard sale to your family but you’ll learn in this post why you want to include such.  It is especially timely given the fall seasonal foods now available and your requests for more vegetable recipes.

This recipe is PALEO, SCD, GAPS, AIP, and NIGHTSHADE friendly fare, but not FODMAP friendly unless within your unique re-intro tolerance limits.  Cabbage, beets and onions are fructans, one food compound eliminated on FODMAP unless you’ve reintroduced these vegetables and you know your tolerance quantities.  Keep in mind that FODMAP loads are cumulative, and this recipe contains three fructan foods which bumps up it’s fructan total load.  One family’s tip for integrating cabbage back into their low FODMAP   lifestyle is detailed immediately below the recipe, and perhaps this preparation technique can work for you too.

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Vegetable Spiralizer Noodles. No gluten & arsenic grains!

Many need a spaghetti substitute especially when first decreasing gluten and grain consumption, and instead are increasing vegetable consumption.  A Paderno Spiralizer (this Williams-Sonoma website has a nice How-To use video) is what I use to make vegetable spiralizer noodles.  There are other spiralizer brands but I find the three blade Paderno to not be cost prohibitive (shop online), and it has lasted through many uses.

Vegetable noodles is a neat trick for spaghetti sides, be it scampi or marinara sauce based.  Recipes abound on the internet using spiralizer vegetable noodles, but a few of my favorites are:

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