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.
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.
Summary: Most everyone wonders what are the ingredients that make up healing diet holiday recipes and that create nutrient dense, anti-inflammatory, low toxin great tasting traditional food that even folks not on any dietary restrictions will enjoy. Seems impossible, but it is absolutely possible. I do it all of the time; guests are amazed and hosts welcome such!
I’m sharing four of my family’s and guests favorite holiday recipes (and my Pinterest Holiday board shares more) for our Butternut Squash Soup opener and incredible Whole Beef Tenderloin recipe which literally melts in your mouth and is great topped with Alton Brown’s Horseradish Cream Sauce or our fav Mushroom Sauce. The Horseradish Cream Sauce uses SCD 24 hour dripped yogurt (or Greek yogurt), and it is also a great salad dressing! We’ve tested lots of recipes but these stand the test of time and remain our holiday tradition first course and main entree. It is interesting that long before I even knew what a healing diet truly was, the soup, tenderoin, and mushroom sauce recipes are coincidentally also autoimmune-protocol (AIP) compliant as well as PALEO, SCD, AND GAPS compliant. The Horseradish Cream Sauce is PALEO, SCD, AND GAPS compliant, but not AIP compliant due to the dairy. AIP is explained further below, but suffice it to say AIP is perhaps the most challenging of the healing diets due to the vast amount of foods eliminated, albeit this is temporary. I bet some of your own family favorites are AIP compliant!
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.
SUMMARY: I hear you… school lunch bags and dessert. Well… here is what I pack; it is the very same chocolate chip cookie recipe that you sampled. Actually, I always double this recipe making it in bulk using a very large stainless steel mixing bowl that I happened upon at Marshall’s. I freeze all these cookies, and we just eat them straight out of the freezer! They make great packable school lunch bag chocolate chip cookies! Substitutions for healing diets SCD, GAPS, and UMass IBD-AID are noted.
Summary: Learn the association between Soybean oil, Corn oil, Diabetes, Metabolic Syndrome & P-450 inhibition, the main liver detox enzyme, having significant affects on expression of genes that metabolize drugs & toxicants. Now is the time to be wary of and consider eliminating polyunsaturated fatty acids soybean oil and corn oil (as well as vegetable oil —since this typically contains soybean oil) as they were found to:
- Link to diabetes and metabolic syndrome. In the US, metabolic syndrome is estimated to be present in 20–30% of adults and 3–10% of children [100,101].
- Significantly affect the expression of many genes that metabolize drugs and other foreign compounds that enter the body, suggesting that a soybean oil-enriched diet could affect one’s response to drugs and environmental toxicants. The single most highly represented family of dysregulated genes was that of the [key liver detox] cytochrome P450 (Cyp) genes (30 genes total).
Also worth noting: the soybean plus fructose diet had less severe metabolic effects compared to the soybean oil diet, but it did cause more negative effects in the kidney and a marked increase in prolapsed rectums, a symptom of inflammatory bowel disease (IBD), which like obesity is on the rise.
SUMMARY: The focus of this post is to better your understanding of vegetable oils and unsaturated fats. Raw vegetable salads are chock-full of important vitamins and nutrients, but the latest science says you won’t get much benefit without eating them along with both the right type & amount of fat. In fact, essentially no or very low absorption of carotenoids was observed when salads with fat-free salad dressing were consumed (see this study or this study, Table 3.)
In this post learn: the preferred fat/oil for best carotenoid absorption (spoiler alert: that would be unadulterated, organic, and cold pressed EVOO brands which are listed in the UC Davis pdf report here — scroll down to the lightbulb for more details), that you can actually ditch dressing and instead add half an avocado, or you can add cooked eggs to an incredibly small amount of dressing to even further boost carotenoid absorption. Make certain you consider the sections entitled What inhibits Carotenoid Absorption for possible impact due to your particular health status, and the tips for Decoding Labels.
Sharing an EASY 4th of July Fruit Roundup, and a Grassfed Burger recipe, for party & picnic ideas, although honestly, these are fun & fabulous anytime!
And the best part… absolutely NO artificial colorings, artificial flavorings, or additives! Nature is providing all!
Tip: Just dip banana slices in lemon juice to prevent discoloration.
Berries… please buy organic as they are on EWG’s Dirty List:
For the pie recipe… please don’t use canola oil… just use coconut oil!!! You will soon see the post detailing transfat (and other) problems with canola oil — all industrial seed oils for that matter!
For mouthwatering burgers:
Summary: This is a great 4th of July dessert, and it is just in time for the holiday! But honestly, we always have this Cashew Cheesecake with Nut Crust in our freezer for snacking! Some add peanut butter into the filling, or blueberries swirled atop the cheesecakes, and others top with coconut milk whip cream. I suppose that is what makes this recipe so fun… you can dress it up but you certainly don’t need to! It is equally delicious as is! Credit for this recipe goes to Minimalist Baker, although I’ve modified it to include proper nut preparation as well as to proportionately increase the filling ingredients to reflect 15 full sized muffing tins instead of one dozen, since I always get 15 nut crusts!
SUMMARY: This is a favorite SCD protein bar that we actually cut into bite sized nugget pieces which are then frozen. It is perfect for snacking. The recipe uses a food processor and no baking is required! The ingredients are pressed into a parchment lined dish, frozen, and then cut into the desired nugget sizes. I always double this recipe since it is a freezer stored food.
Ingredients I Prefer to Use
The ingredients in this recipe make these bars an advanced food for those on healing diets such as SCD, GAPS, or PALEO. For this very reason, I recommend properly preparing nut and seed ingredients whenever possible to make such more easily digestible. I use the following ingredients for this very reason although I am not aware of “SCD legal” letters for them. Be cautious if you are SCD or GAPS and use these brands, but many use them without problem. You can be creative and use your favorite nuts, seeds, and nut butters, but I prefer: