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!
SUMMARY: Hey… listen up! I last posted here, my SCD Broccoli, Cauliflower, Cheese, Seasoned Bread Crumbs recipe because it is amazing, THANKSGIVING and CHRISTMAS is around the corner, and you are always looking for ways to eat more vegs! Make it, but do NOT use the Organic Valley Unprocessed American Singles Colby-Style Cheese slices that I recommended ⇒ NOTE: the recipe has been revised accordingly!!! At the time, I recommended the Organic Valley product 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!
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!
Summary: SCD Chicken Tortilla Soup is an EASY and nutritious family favorite that my kidos ask me to make! We have this soup year round, not just on cold Fall and winter nights. It’s a great way to increase your children’s vegetable and bone broth consumption, And if you must have ‘tortilla chips’, try the below substitute! Tip: Grill twice as many chicken breasts as you need for the week and make this soup in bulk. Often I quadruple this recipe and freeze portions. My kidos always take it back to college, and often, I use frozen soups as my “ice” for travel! If you happen to have a lot of leftover chicken or turkey (think Thanksgiving), this recipe makes great use of it! The “hot” seasonings — simply adjust to your family’s preference. Last, I’m sharing for the first time, my real thoughts on our pre-SCD meals (in hindsight) along with where the healing recipes that I post are really rooted. Clue: “There are two spiritual dangers in not owning a farm. One is the danger of supposing that breakfast comes from the grocery, and the other that heat comes from the furnace.” ― Aldo Leopold,
SUMMARY: Plenty of studies find anti-inflammatory effects of dietary antioxidants such as green tea for chronic disease. Even in IBD patients, who have a very messed up microbiome (a finding of the American Gut data), the benefits of antioxidant therapy is well documented (see below studies). Read here about a simple EASY N=1 hack for one IBD patient that shut down a mild psoriasis skin flare that began two years ago. They flared psoriasis, but not the autoimmune IBD, eating strict healing diet Specific Carbohydrate Diet (SCD) probably due to a gluten/sugar airborne exposure. The hack that worked for stopping psoriasis: Green Tea, Black Tea with Lemon Juice antioxidant blend! I share their recipe here! It is simple enough that you may want to add it to your immune calming anti-inflammatory arsenal too! Make sure to see below for why it is important to NOT drink Green Tea for antioxidant benefit along with Iron.
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.
SUMMARY: In August, 2015, RUSH University published their study of 50 IBD Specific Carbohydrate Diet (SCD) remission patients: The Specific Carbohydrate Diet for Inflammatory Bowel Disease: A Case Series. This is the largest report on a series of patients with IBD following the SCD to date and describes their clinical characteristics. 50 patients in remission eating SCD case series are reported which comprise: 36 subjects had Crohn’s Disease, 9 subjects had Ulcerative Colitis, and 5 subjects had in-determinant IBD.
SUMMARY: What is in a practical whole foods PALEO, SCD, GAPS healing, anti-inflammatory, nutrient dense fridge, that also happens to be sustainable and family and friends friendly? Practical tips for transitioning & quality food sourcing links are provided also.
As requested, here is the breakdown of the food shown in the featured photo on the Testimonial page.
At the bottom of this post you’ll find Practical tips for transitioning to a more healing nutrient dense refrigerator, and quality food sourcing links.
A whole foods eating plan isn’t a diet per se, but a lifetime lifestyle change.
One of the most difficult parts of switching up your eating is ⇒
No worries though as this happens naturally as you learn whole food preparation and the organization involved.
Quitting things cold turkey can be hard; I do not recommend such.
Try eliminating the bad by crowding it out with better alternatives. Use the lessons learned in this healing refrigerator for what you can change up in yours. You can not stop everything you’re doing if you are not prepared to replace it with healthier alternatives. And most important, you can not make the transition over night. Be kind to yourself learning what is anti-inflammatory, nutrient dense food and how to practically prepare such.
SUMMARY: Specific Carbohydrate Diet (SCD) increased microbiome diversity in Crohn’s patients. The pediatric and adult IBD clinics at UC Davis Medical Center (Sacramento, CA) conducted the study, Analysis of Gut Microbiome and Diet Modification in Patients with Crohn’s Disease, and here, found:
- SCD increased microbiome diversity whereas the low residual diet (LRD) decreased microbiome diversity. Interestingly, the SCD diet included an increased microbiota representation of F. prausnitzii, an anti-inflammatory commensal.
- Patient diet COMPLIANCE was about 80%, and
- The SCD MICROBIOME DIVERSITY REMAINED despite a 30 day washout between diets.
Given that it is now understood that IBD is associated with reduced microbiome diversity, perhaps this aspect of SCD (increasing microbiome diversity) explains the success many find using SCD to manage IBD as well as heal other illnesses. The followup post, NICE, EATING SCD INCREASED F. PRAUSNITZII… HUGH?!? explains the significance of F. prausnitzii in the microbiome.
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: