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
Tag Archives: SCD Recipes
Defy Autoimmune Psoriasis: Green Tea, Black Tea, Lemon Juice Antioxidant
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.
Salad and Dressings WorkShop, microbiome focused
SUMMARY: Following the May 26 Treesdale seminar, you wanted to know practically how to improve microbiome health. You now understand it exists, it is changeable, and it is behind 70% of immunity. So here it is: attend the Salad and Dressings WorkShop in Wexford, PA! You know you have got to nourish your trillions of microbiome beasties and that certain fats are best till the dust settles on the other oils and their associations to disease. For those unable to attend, read the prebiotic and probiotic discussion in this post for tips for those two true microbiome supporting salad components. If you are local, come learn how to put it all together!
Cabbage Radish Slaw, SCD/GAPS/UMassIBD-AID/PALEO
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.
Mini Loaf Pancakes: SCD/GAPS/UMass IBD-AID
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.
Healing diet holiday recipes (AIP, PALEO, SCD, GAPS)
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! 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!
Why eat the beets, cabbage, red colors
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.
school lunch bag chocolate chip cookies
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.
Soybean oil, corn oil, diabetes, metabolic syndrome & P-450
Summary: Learn the association between Soybean oil, Corn oil, Diabetes, Metabolic Syndrome & P-450 inhibition, the main liver detox enzyme, having significant effects 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.
Meet the FATS & Best Salad Dressing Oil, Part1
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.