SUMMARY: Bone Broth is a traditional food that has been on dinner tables for ages, and yet it has nearly disappeared from the American table. I spent years researching what’s in Bone Broth, and why I should make it for my family. After all, it seemed to be loaded with hidden dangers like the potential for lead leaching into the Bone Broth from the slow cooker vessel and the animal bones themselves, histamine reactions due to its long cook, and even contrary to what other bloggers write, the TRUTH is that the evidence finds there’s NOT a huge mineral load in Bone Broth. After reading loads of studies, I decided to post this BRIEF FREE summary of what I found because the evidence proved to me that there are many components in Bone Broth that makes it worthwhile to make. I now do so as do leading functional medicine doctors like Cleveland Clinic Health Essentials, Dr. Mark Hyman, and Dr. Kara Fitzgerald. You can also read here how bone broth is being used during fast just prior to cancer immunotherapy to improve outcomes for insulin resistant related type cancers (breast, colorectal cancer, endometrial cancer, pancreatic cancer, glioblastoma multiforme).
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, A Sand County Almanac
SCD Chicken Tortilla Soup and healing diet compliance:
This recipe is PALEO, Mediterranean, SCD, GAPS, UMass-IBD-AID compliant. It is not AIP nor WAHLs compliant unless you’ve successfully reintroducedthe spices and tomatoes.
A Substitution for Tortilla Chips (often an ingredient in traditional versions of this recipe):
Healing dietsdo not permit grains (except for Mediterranean) so tortilla chips are not a part of this recipe. No matter though as this soup is so rich in depth, you don’t need the grains. Once your palette changes you don’t even notice the ‘no tortilla’ aspect of this recipe.
If you still want a tortilla substitute, Cheese Crisps can be made using shredded Monterrey Jack, Parmesan, or cheddar cheese. These cheeses are lactose free and therefore legal for SCD, GAPS, PALEO camps, and Mediterranean. Cheese Crispsare easy to make: Shape shredded cheese into circles on unbleached parchment paper. Bake in a 350F oven for 5 to 6 minutes until they are a light golden brown. They will be a little darker at the edges. It happens fast, so watch carefully. It is totally neat that Crisps are moldable while still warm. Drape them over the handle of a wooden spoon to form hard tortilla like shells, or an upturned glass to form a cup, that you can fill with anything you like. It makes a really nice presentation for a party. Totally your call if you want to sub Cheese Crisps for tortillas!
This is a family favorite that my kidos ask me to make! It is a great way to increase your children's vegetable and bone broth consumption, and it makes great use of leftover cooked chicken or turkey. I always double, if not quadruple, this recipe and freeze portions. It is great to send with the college kidos, and often, I use frozen soups as my "ice" for travel! Adjust "hot" seasonings to your preference. The recipe is PALEO, SCD, GAPS, and Mediterranean compliant but not AIP or WAHLs (due to spices and tomatoes).
When beginning healing diets, such as SCD or GAPS, it is recommended to peel and de-seed tomatoes.
I no longer peel tomatoes, but I did at the start of SCD. An added bonus of peeling tomatoes is that you won’t end up with pieces of tomato skin in the soup if that concerns you.
An easy way to “peel the tomatoes for this soup – or for any other recipe where you need peeled tomatoes – is tomake a cross cut on the top the tomato. Bring a pot of water to boil, add the tomatoes to the boiling water, remove them from the hot water as soon as you see the skin start to peel off where you made the cut, and put them in cold water. Then you can easily peel the tomato skin off. Riper tomatoes will peel very quickly, while the firmer ones might take up to a minute or two in the boiling water before they start peeling.” —
Summary: Most everyone wonders what are the ingredients that make up healing diet holiday recipesand 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 absolutelypossible. I do it all of the time; guests are amazed and hosts welcome such! For predinner delights, check out these appetizers! Otherwise, lets dive into our soup, tenderloin and sauce recipes, as well as many AIP blogger all time holiday favorites! Happy Holidays!
I’m sharing four of my family’s and guests favorite holiday recipes (and my Pinterest Holiday board shares more) for ourButternut Squash Soup opener and incredible Whole Beef Tenderloinrecipe 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!
I’m also sharing an incredible roundup of AIP blogger all time favorite and most popular holiday recipes. Check out the AIP ingredients listed below for several of those recipes for clues as to what are less gut irritating recipe ingredients and to learn more about this healing diet.
My Butternut Squash Soup Recipe has evolved over the years and is a combination of the best of many recipes including Epicurous. Usually for the holidays we serve this plain; you can add ingredients (lentils or berries) for a complete meal after the holiday blitz. For easy “How-to” instructions for making calcium rich nutrient dense bone broth for use in recipes see therecipe in this post. Another insider tip: This soup stays frozen for all day travel replacing ice packs nicely and moving through TSA without incident!
Whole Beef Tenderloin (AIP, PALEO, SCD, GAPS) — at every Christmas meal for as long as I can recall:
Source: biomeonboardawareness.ccom
MANY MORE AIP Healing diet holiday recipes
Actually, there are a wealth of AIP compliant recipes online from amazing bloggers. This download, “Holidays on the Autoimmune Protocol, a recipe guide by the AIP blogging community”gathers together over 80 AIP compliant holiday recipes by the top AIP bloggers. The free pdf link is here. The document is interactive meaning you’ll need to click on the links to go to the recipe page on the original author’s website.
AIP is arguably one of the strictest of the healing diet protocols. AIP is used to induce remission in autoimmune diseases eliminating most all gut irritants. An AIP compliant recipe eliminates grains, beans, dairy, eggs, nuts, seeds (this includes spices such as nutmeg, fennel, coriander, cumin, dill, and poppy and sesame seed — cautious use is recommended for pepper, vanilla bean, cardamom, juniper, and allspice), and nightshades (these are potatoes, tomatoes, peppers, and spices such as cayenne, chili powder, chili pepper flakes, curry, paprika and red pepper)! Don’t panic here… AIP is successfully used by many and although it is not a forever diet, you are never meant to return to the Standard American Diet. Following gut healing AIP, you reintroduce foods; most can successfully reintroduce nuts, seeds, dairy, eggs, rice, buckwheat, and quinoa (properly prepared in most cases).
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 calledMIND, 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 includingbalance, 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!
