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:
SUMMARY: The recipe, Date Nut Bread, PALEO SCD GAPS, UMass IBD-AID is a favorite of family and friends. This is NOT a sweet bread per se although the dates do provide a tinge of sweetness. Some enjoy this bread with a swirl of butter on top. Double, if not triple, the recipe; it is that good. No matter what diet you are targeting, this is a healing nutrient dense recipe if you tolerate nuts, and for AIP — nuts have been successfully reintroduced, and for low FODMAPs — substitute maple syrup for the dates and consume small portions due to almond restrictions. Tip: Freeze extra mini loaves to always have this on hand.
The recipe is interesting since it uses several ingredients you may never have baked with — both almond and coconut flours, dates, and apple cider vinegar. Just the combination sounds peculiar; but it is a winner! The recipe also uses a food processor; I have had mine for 30 plus years — a bridal shower gift from my sister — though I honestly never really used it until beginning to eat SCD.
Some thoughts on serving size: One slice is actually enough even though it isn’t near the size you are use to, bread-wise. Remember, with nutrient dense foods, you honestly eat less due to satiety.
We have habits of eating a lot of something mainly because our body seeks nutrition, which the Standard American Diet is sorely lacking. This recipe is nutrient dense thus you eat less to nourish your body.
SUMMARY: Check out this healing, anti-inflammatory, nutrient dense fridge, and learn what is in a practical whole foods PALEO, SCD, GAPS Mediterranean diet type fridge, that also happens to be sustainable and family and friends friendly! Also learn practical tips for transitioning (with recipe links) & quality food sourcing links. Each of our microbiomes differ by over 99% and that means, there is no one right diet for all due to each of our unique physiologic and genetic (human and microbial) variability. This includes the trendy diets, like Ketogenic, PALEO, Atkins, Zone, as well as the popular, government-sponsored diets such as DASH (revised 2015) and TLC (2005, still needs updated). The Mediterranean Diet continues to have evidence based benefit. In fact, a diet called MIND, which combines Mediterranean, DASH, and aging brain literature, showed for strict follow, that brains functioned as if 7 years younger AND there was a 53% reduction of Alzheimer’s risk. Moderate follow reduced Alzheimer’s risk by 35%! MIND is currently recruiting 600 with a family history of dementia or Alzheimer’s, and a BMI 25 or over, for clinical trial at Harvard T. H. Chan School of Public Health and RUSH University Medical Center! The top diets in each category share similar attributes including balance, higher vegetable and some fruit (especially low sugar like berries, avocados), wild caught fish, fermented food (see the 2017 D. D. Rosa et al for the benefits of kefir which are also listed below), awareness of EWG toxin recommendations, along with self awareness, finding a like minded tribe of experienced healing diet eaters able to support your learning thereby establishing Blue Zones within families, to friends, to communities (Dr. David Katz, Episode 11 of Awakening From Alzheimer’s, and monitoring of what you eat through journaling. An emphasis on frequent, structured exercise and physical activity are also common themes. With awareness of the many tenets of healing type diets and lifestyle impact on the microbiome, small diet and lifestyle changes result in big health improvement without the perceived rigidity of following a traditional diet plan, and these changes motivate you to your NEXT. Eating microbiome gut supporting foods works. Just check out my Testimonial page!
WHY YOU WANT TO SOAK AND DEHYDRATE NUTS:
Soaking and dehydrating nuts is EASY and it makes them more digestible since anti-nutrients are neutralized and enzyme inhibitors are eliminated. If you are like many of my clients, you have no clue what the significance is of what I just said. So another way of saying this is, unless you soak nuts, you will block mineral uptake, and this totally defeats the purpose of trying to eat nuts for nutrient density.
A surprising plus of proper nut preparation is that the process takes out the bitterness in taste making nuts taste incredibly sweet and delicious, which is what they are supposed to taste like. I’d soak and dehydrate nuts solely for this culinary taste improvement truth be told. Clients do too after they sample them. I am always amazed to see what the filtered water looks like after a soak. Someday I’ll do a lab analysis, and we’ll learn what actually is in that yuck. One thing I do know, nuts blow up in size by the end of the soaking period leaving no doubt that they have absorbed the salt soaking medium:
SUMMARY: Learn Why and HOW to dehydrate apples & preserve the enzymes: Properly dehydrating apples at low temperature preserves maximum nutritional density and natural live enzymes since you can use apples picked seasonally and locally at their peak of ripeness.
Dehydrate Apples and Preserving Live Enzymes
My directions incorporate the Excalibur-9-Tray-Digital-Controller-Dehydrator-76970-User-Manual.pdf, Raw and Living Food Guidelines, Excalibur Dehydration Guide, which explains how to dehydrate apples & preserve the enzymes:
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:
SUMMARY: Learn what whole food looks like. Such are anti-inflammatory and nutrient dense; the key to reducing, managing and even reversing chronic disease.
Seems in today’s lifestyle, what whole food looks like is confusing. Is it the steaming hot prepared buffet luring you with it’s smells and convenience such even appearing at Whole Foods grocery stores?
A check of ingredients will show if it is pure, clean, delicious, and properly prepared real nourishing whole food. Such is anti-inflammatory and nutrient dense. I am excited that you are learning this concept!
Adhering to an anti-inflammatory diet is the answer to reducing, managing, and even reversing chronic disease.
Through diet we increase anti-inflammatory Omega-3 fatty acids, decrease inflammatory (Omega-6 fatty acids, and food intolerances), and increase fruits and vegetables to increase antioxidants, vitamins and minerals. High quality meat, grains, and diary have a place in a nutrient dense diet but learning food quality and individual tolerance is critical for optimizing health.
Summary: This post give A FEW INDEX CARD RECIPES FOR WHOLE FOODS. Snip and save! I get it. You don’t know how to cook or bake, but you know you have to figure this out. Or maybe you are a genius in the kitchen, but… Whoever heard of coconut flour, rancid industrial seed oils, grass-fed or pastured animals and animal by-products, or of soaking, sprouting, and dehydrating grains, nuts, seeds, and legumes for proper preparation to neutralize the inflammatory compounds inherent within these foods that is so disease promoting? And… that listing is just a few incidentals of Whole Food preparation! Don’t despair. Most “Whole Food” foodies did not know how to cook using such ingredients and techniques at the beginning either as ALL of us were unfamiliar with such! To help get you started, here are some index cards, but there’s more posted on the website (see below for how to locate those), and on my Pinterest!