Halupki (Unstuffed Cabbage Rolls) PALEO, SCD, UMass IBD-AID is a family favorite comfort food recipe. Interestingly, it is also one of the recipes I provided last year to our Ukrainian nutrition support effort. We were providing recipes in war torn regions having limited ingredients that resembled traditional foods and which would help with digestion. In the Ukraine, nutritionists/dieticians must be MDs thus all were no longer available to the public as they were involved with the war effort. I mention that and note the contrast to U.S. MDs, who have negligble nutrition education.
This recipe has been in my mother’s family forever. Her roots were nearby with a birth certificate reading Austria-Hungary, though she always mentioned Czechoslovakia.
My mother would place a whole head of cabbage for a few minutes in simmering water to soften its outer leaves. Those were used to roll up the meat mixture. This recipe greatly modifies this tedious step and uses an oven, crockpot, OR Instant pot for baking. It is so dang simple to make and it is loaded with incredible nutrition including the spice load, antioxidant rich vegetables used, and lean protein.
Tag Archives: SCD Recipes
BONE BROTH Recipe AND Collagen HYDROLYSATE SCIENCE
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).
Luke’s Healthy Poptart PALEO, SCD (and its versions PRODUCE, UMass IBD-AID)
SUMMARY: This recipe, Luke’s Healthy Poptart, is particularly healthy because it uses blueberries, nuts, flaxseed, and Ceylon cinnamon. We’re talking brain health, microbiome supportive fiber, phytochemicals, and blood sugar regulating spices! The recipe is so satiating that nugget sizes are the serving size! This recipe came about because Luke was reminiscing and belly aching about not having the snack bag which included Poptarts, that we use to pack for the long 11 hour trip to the beach. It was easy to redo that food into a whole clean food, bursting with gut microbiome supportive ingredients and minus those that evidence shows can cause harm. Enjoy this recipe with redic delic pleasure! Happy New Year, Happy New Decade!
SCD French toast Using Lois Lang Bread. Gluten-free, Grain-free, SCD, UMassIBD-AID, PRODUCE, and some PALEO camps
SUMMARY. It took over a decade, but today I finally can scratch off my recipe bucket list, making Lois Lang’s Luscious Breadfrom the BTVC book. This bread is as very near to conventional wheat breads as it gets. It can be sliced and used for sandwiches, and of course here, we make it into redic delic EASY SCD French Toast. I freeze this bread in slices, separated with unbleached parchment paper. It makes for quick breakfasts AND fabulous travel food! Enjoy French Toast alone, with a shake of cinnamon, or a slug of honey. Maple syrup is also perfect if eating PRODUCE version of SCD, (now in study at 12 facilities across the U.S.) or PALEO. This recipe is GLUTEN-FREE, GRAIN-FREE, SCD, UMass IBD-AID, PRODUCE, and it is permitted in PALEO CAMPS that allow lactose-free aged cheeses. There is nothing not to luv about this recipe. Give it a try and let me know what ingredient additions you make using the basic Lois Lang Bread recipe!
Guacamole Avocado Mash, PALEO, SCD GAPS
Summary: This is the third of five family favorite VEGETABLE redic delic recipes I’m posting –> Guacamole Avocado Mash, PALEO, SCD GAPS! The other two recipes posted at SCD PALEO Cucumber Salad and SCD PALEO Cauliflower Mock Potato Salad! These salads meet all healing diet tenets be it: Mediterranean Diet, Whole Foods, SCD, GAPS, PALEO, AIP… I’m posting these recipes because so many stumble over how to make vegetables taste fabulous! I was there too ⇒ These recipes evolved over a decade of trialing what our friends and kidos loved vegetable-wise! Increasing consumption of many different colorful vegs is vitally important to your health ⇒ The American Gut Data finds that a target of 30 different vegetables each week increases microbiome diversity, and that is thought to be correlated to improved health because most all chronic diseases have reduced microbiome diversity! The beauty of all of these recipes are that they top leafy greens deliciously which further increases vegetable diversity, and this Guacamole Avocado Mash ALSO is a great topper on salmon or chicken! ♥ Four take-aways from this recipe include use of fermented apple cider vinegar for probiotics, use of garlic and onion for prebiotics (or FODMAPs) to feed the microbiome (and hacks to those if intolerant), and the benefits of avocado which includes its fiber and high monounsaturated fat content for heart and brain health! Here’s my Instagram recipe card:
6 Healthy Halloween Trays, Avocado Ranch Dressing Dip, PALEO, SCD
SUMMARY: Candy corn is a vegetable! And its all about the candy, right!?! With parents AND schools increasingly saying NO, instead, serve up these 6 Healthy Halloween Trays with Avocado Ranch Dressing Dip ⇒ your kidos (and adults) will ♥ them! You also do your gut, brain, and heart good because all those colorful eat—the—rainbow vegs boost the beasties in your gut that bloom the health promoting short chain fatty acids! And nothing makes better great big green eyeballs than the Avocado Ranch Dressing Dip on these 6 Healthy Halloween Trays ⇒ That recipe is redic delic (a staple in healing fridges), and it’s really healthy (unlike that crap Ranch dressing you buy at your market) since my recipe uses avocados, a brain and heart healthy monounsaturated fat! So instead of candy, processed foods and chips, serve these veg tray gems (anytime of the year really) to draw your children to chomp more microbiome supporting, less toxin loaded, foods. Be sure to use EWG Dirty Dozen lists for guidelines on buying organic! And wash them with a 15 minute soak in water having a small handful of baking soda for 15 min followed by a rub and rinse! Wishing you a night full of frights and a bag full of delights that is buffered by these vegs! In the spirit, “Shadows of a thousand years rise again unseen. Voices whisper in the trees, ‘Tonight is Halloween!'”— Dexter Kozen. If you’re thinking ahead to Christmas, here is my Roundup of Healthy Holiday Trays! Happiest of Holiday all ⇒ PLEASE share, especially with teachers ♥ SUPPORT BRAINS FROM ALL ANGLES!
SCD PALEO Cucumber Salad (Mediterranean, Whole Foods, SCD, GAPS, PALEO, AIP)
Summary: This is the second of five family fav vegetable redic delic recipes I’m posting –> SCD PALEO Cucumber Salad. The first posted at SCD PALEO Cauliflower Mock Potato Salad! These salads meet all healing diet tenets be it: Mediterranean Diet, Whole Foods, SCD, GAPS, PALEO, AIP… You can add whatever vegetables you want to help meet the target of 30 different vegetables each week to increase microbiome diversity! These salads are also great topped on leafy greens! ♥ The BIG thing to learn in this post is that cucumbers are high on the EWG Dirty Dozen pesticide residue list (they are listed fifteen) so buy them organic if possible. Regarding the green peel, I recommend you peel cucumbers unless you can confirm there is NO coating, even if the cucumber is organic. I don’t want your gut seeing coatings! To avoid coatings, try growing cucumbers in your garden ⇒ they grow insane in ours! Or source from a farmer you trust! Of course this recipe usesunadulterated EVOO ⇒ those are listed on this UC Davis PDF report. Costco Kirkland Organic or California Ranch are listed as unadulterated on this report. Unadulterated EVOO is a heart AND brain healthy monounsaturated fat. This oil is a predominant ingredient on the Mediterranean Diet and MIND diet! The MIND diet stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. It combines Mediterranean, DASH, AND aging brain literature. Learn a bit more about it here! ♥ It’s the first time I’m posting about it, but contact me to learn How-Tos, Workshops, or for CME! XO
SIX Family Fav SCD PALEO Salad Dressings
SUMMARY: Sharing SIX of my ridic delic family and friend approved SCD PALEO Salad Dressings along with my homemade fermented Dijon mustard recipe (because some recipes have this as an ingredient)! I want followers here to have these recipes since they just posted on my Instagram, patty.carter, and this is a work around to Pinterest truncating image descriptions (which meant that you couldn’t see all the description, and thus ingredients, for some of these recipes)! Of course, continue contacting me direct for those Pinterest recipes, all of which focus on the healing diet tenets from SCD, PALEO, Mediterranean Diet, and others! ♡ These dressings are what got my kiddos eating massive amounts of colorful microbiome boosting salads! They are that redic delic!!! We even take these salad dressings to the beach! 👙 I double these recipes making them in bulk to always have them on hand and to make light the work prep! Also learn in this post that there’s good reason these dressings are always in healing fridges 👉
SCD PALEO Cauliflower Mock Potato Salad, 1st of 5 fav veg recipes
SUMMARY: This post shares the first of five of our SCD PALEO fav veg recipes, SCD PALEO CAULIFLOWER MOCK POTATO SALAD ⇒ so redic delic, we even make it at the beach! They eat it so fast, I cannot keep it stocked in the fridge (and my clan knows it is cauliflower they are eating!!!) I want you to eat cruciferous vegs because they help with detox. That is not snake oil salesmanship ⇒ the Dana Farber Cancer Institute_Phytonutrient Rich Foods Add Color to Your Plate chart, explains: ” cruciferous vegetables are packed with dietary benefits and contain detoxifying enzymes. Aim for 1-2 servings of these vegetables every day.” Read more on that below. I also want you to eat 30 different vegs each week as that was found best for the microbiome from the American Gut data. An update on that data just published [McDonald et al 2018], and it still says to eat your 30! I am however noting a word of caution for crucifer consumption because crucifers can be problematic for those iodine deficient or with thyroid concerns, BUT cooking crucifers reduces goitrogen levels. That needs weighed against their health benefits, and all that is discussed below. The other mega health whammy of this recipe is that the fats usually used in these sorts of salads is changed up to be HEALTHY!!! This recipe uses mayo (Primal Kitchens) that replaces unhealthy industrial seed based oils with heart healthy monounsaturated fat (avocado oil) but you can make your own mayo, sub SCD yogurt, or if not strict SCD, use a quality plain Greek yogurt). To make it even easier to make this recipe when vacationing, prior to departure ⇒ Combine in a small bottle the base dressing ingredients: Dijon mustard, honey, EVOO, dill, and mayo if not already bringing that down! Put the bottle into your cooler. This makes it so easy to then make this salad because the rest of the salad ingredients you likely are already buying down at the beach! Happy summer!!!
See My Microbiome Recipes on Instagram with practical insights
SUMMARY: GREAT NEWS: My Instagram @patty.carter is posting some of my gut flora supporting microbiome recipes!I will still continue to post recipes on this website (and other posts with direct links to the science) ⇔ I’m adding Instagram because it is a great work around for the Pinterest failure to post the entire description on images posted (at this time, they truncate descriptions when you view them)! Of course, continue contacting me direct for those Pinterest recipes, all of which focus on the healing diet tenets from SCD, PALEO, Mediterranean Diet, and others! The second reason for adding Instagram is that I will post practical insights for integrating microbiome support into your lifestyle effortlessly and seamlessly ⇒ like today’s Instagram post showed my Whole Foods Market food haul, and it linked to the newly published May, 2018 American Gut new findings ♥♥♥ The bottom line, for my Instagram…it is best if you follow me to get the full recipe and practical integration insights, (but you don’t need to) –> just link here @patty.carter! The balance of this website post shares what posted in my Instagram today which included my Whole Foods Market food haul, and the link to the newly published May, 2018 American Gut new findings (which continues to confirm that 30 different vegetables consumed each week is best for microbiome diversity and health) ♥♥♥