Food to Heal Ourselves http://www.foodtohealourselves.com Autoimmune paleo recipes: quick, easy and budget friendly Sun, 30 Apr 2017 17:55:25 +0000 en-US hourly 1 Yummy garlic rosemary liver pate AIP/Paleo http://www.foodtohealourselves.com/yummy-garlic-rosemary-liver-pate-aip-paleo/ http://www.foodtohealourselves.com/yummy-garlic-rosemary-liver-pate-aip-paleo/#respond Fri, 03 Mar 2017 00:56:47 +0000 http://www.foodtohealourselves.com/?p=3813 Do you hate liver?  I do too but I am lovin’ this garlic rosemary liver pate.  Layer it on thinly sliced carrots or celery sticks for a delicious, nutrient dense appetizer or side dish. Are you wondering what I’ve used to make this garlic rosemary liver pate taste extra especially scrumptious?  Read on. Who would...

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Do you hate liver?  I do too but I am lovin’ this garlic rosemary liver pate.  Layer it on thinly sliced carrots or celery sticks for a delicious, nutrient dense appetizer or side dish.

Yummy garlic rosemary liver pate aip/paleo

Are you wondering what I’ve used to make this garlic rosemary liver pate taste extra especially scrumptious?  Read on. Who would have thought that you could use the word scrumptious when talking about liver pate?  Not me.

Up to this point, I have had a hate-hate relationship with liver.

I have experimented with other ways to get liver into my diet:  see my bacon liver mini-meatloaves and my liver in my meatloaf.

Yummy garlic rosemary liver pate aip/paleo

The key ingredients which make this garlic rosemary liver pate taste sooo good are caramelized onions, balsamic vinegar, and anchovies.  You heard me right … anchovies! More nutrient density and deliciousness.

Yields 1 cup

Yummy garlic rosemary liver pate AIP/Paleo

Delicious way to eat liver.

10 minPrep Time

30 minCook Time

40 minTotal Time

Save RecipeSave Recipe

Ingredients

1 large onion thinly sliced

3 tablespoons olive oil

1/2 tin anchovies

1 large clove garlic minced

1 teaspoon dried rosemary (ground)

1/3 cup thick coconut milk

2 tablespoons balsamic vinegar

pinch mace

1 teaspoon salt

3/4 pound chicken livers (preferably from pasture raised chickens)

Method

Heat the olive oil in a skillet and caramelize the thinly sliced onions for approximately 25-30 minutes.

Remove the onions and gently saute the chicken livers for 4-5 minutes each side until slightly pink inside.

Put all the ingredients in a food processor.

Process until the mixture forms a smooth pate.

Cuisine: AIP/Paleo | Recipe Type: Snacks
7.6.2
76
http://www.foodtohealourselves.com/yummy-garlic-rosemary-liver-pate-aip-paleo/

As seen on Phoenix Helix Recipe Roundtable #158

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Lemon cherry balsamic reduction AIP/Paleo http://www.foodtohealourselves.com/lemon-cherry-balsamic-reduction-aip-paleo/ http://www.foodtohealourselves.com/lemon-cherry-balsamic-reduction-aip-paleo/#comments Fri, 24 Feb 2017 01:00:33 +0000 http://www.foodtohealourselves.com/?p=3764 We are all looking for that simple recipe that wows, right?  This lemon cherry balsamic reduction served over chicken looks beautiful, tastes amazing and … it is super easy! We will get back to the kitchen in a minute but I thought that you might be interested in how I’ve been doing over the last...

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We are all looking for that simple recipe that wows, right?  This lemon cherry balsamic reduction served over chicken looks beautiful, tastes amazing and … it is super easy!

Lemon cherry balsamic reduction over chicken

We will get back to the kitchen in a minute but I thought that you might be interested in how I’ve been doing over the last six months or so.

My recent health journey:

In August 2016 I started to take kelp capsules because I thought that maybe adding a bit of iodine to my diet might perk me up a bit.  I have struggled with lowish to debilitating energy ever since I had mono at the age of 22.  In recent years, my energy hasn’t been terrible but neither have I had the kind of energy that I had before my encounter with mono.

Apparently, adding iodine to your diet if you are selenium deficient (and I must have been selenium deficient) can trigger latent Hashimoto’s thyroiditis and that is what happened to me.  Over two months I began to feel increasingly unwell.  I finally stopped taking the kelp and added selenium 200 mcg daily and then bounced back a bit.  In the meantime, I had made an appointment to see my physician.  In October of 2016, she ordered blood work, including thyroid peroxidase antibodies (at my request) and a TSH and tested for Lyme’s disease.  She also sent me to a clinic to be tested for sleep apnea.

  • The results came back: TPO > 1300 (normal <50)
  • TSH 3.07 (0.1-5)
  • moderate sleep apnea
  • negative for Lyme disease

So … my taking iodine had pitched me into full blown Hashimoto’s thyroiditis.  My doc then started me on natural desiccated thyroid 30 mg daily but I still didn’t feel well.  In December I had more blood work done:

  • TSH 1.07 (from 3.07)
  • free T3 4.6 (3.5-6.5)
  • free T4 14.5 (11-23)

My energy levels hadn’t improved much and my motivation had tanked.

Fast forward to January of 2017 when I saw my naturopath who switched me to Synthroid 25 mcg daily, adding in phosphatidylserine to enhance my mood.  My motivation improved but my energy levels remained the same.

More blood work in February:

  • free T4 17.7 (up from 14.5)
  • free T3 3.6 (down from 4.6; should be in the upper quarter of the normal range)
  • TSH 1.23

My naturopath then added Cytomel 2.5 mcg daily to my regimen as it looks like I am not converting T4 to the active T3. Reverse T3 is something that should also be tested but it isn’t available where I live.  I may pay for this to be done if I don’t improve.

I also have an amoeba/parasite infestation of some kind so I’ve been put on black walnut drops twice a day.

Cross your fingers that these changes will result in increased energy.  My naturopath is confident that I will be able to back off my thyroid meds as my system returns to normal.  I am still pretty hard-core AIP with the addition of black pepper and the odd glass of white wine but not many other reintroductions.  I credit the AIP with keeping me on a healthy path because I believe that, without this way of eating, I would have felt extremely unwell.

Back to this delicious lemon cherry balsamic reduction!

Cherry balsamic reduction over chicken

Make the lemon cherry balsamic reduction the day before your dinner if you know that on the day you will be short on time. The day of your dinner prep the chicken and pop it in the oven for 30-45 minutes. Make a coleslaw or green salad or saute some kale while the chicken cooks, top with the lemon cherry balsamic reduction and … voila.  A gourmet dinner in less time than it takes to turn around.

Serves 2 tablespoons

Cherry balsamic reduction AIP/Paleo

Beautiful reduction great on salmon, tilapia and chicken.

5 minPrep Time

30 minCook Time

35 minTotal Time

Save RecipeSave Recipe

Ingredients

Sauce:

2 to 2 1/2 cups frozen dark cherries*

juice of one lemon

2 tablespoons balsamic vinegar

2 tablespoons honey (or more to taste)

1/8 teaspoon salt

Chicken:

4 chicken breast halves bone in**

3 tablespoons good quality olive oil

1 teaspoon salt

1/2 teaspoon powdered ginger

4-6 ounces full fat coconut milk (this is a good one from amazon.com)

Method

Sauce:

Thaw pitted dark cherries and add to a small saucepan with the rest of the sauce ingredients.

Simmer gently for approximately 30 minutes until the volume has been reduced by half.

While the cherries simmer, use a potato masher now and then to break up the cherries.

Cool to room temperature.

Chicken:

Coat the bottom of a skillet with a good quality olive oil (this one from amazon.com has a good reputation)

Place the chicken breasts in the skillet skin side up and sprinkle with the salt and ginger.

Pour the coconut milk over the chicken.

Place in a preheated 350 degree F oven for 30-45 minutes depending on the thickness of the chicken breasts.

Cuisine: AIP/Paleo | Recipe Type: Sauces

Notes

*if you use fresh cherries they will need to be chopped first
** if you choose boneless chicken breasts reduce the baking time to 20-30 minutes

7.6.2
75
http://www.foodtohealourselves.com/lemon-cherry-balsamic-reduction-aip-paleo/

As seen on Phoenix Helix Recipe Roundtable #157

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Thai inspired salmon asparagus bowl AIP/Paleo http://www.foodtohealourselves.com/thai-inspired-salmon-asparagus-bowl-aippaleo/ http://www.foodtohealourselves.com/thai-inspired-salmon-asparagus-bowl-aippaleo/#comments Thu, 16 Feb 2017 01:10:21 +0000 http://www.foodtohealourselves.com/?p=3709 Are you craving an authentic tasting Thai soup that is AIP compliant?  This Thai inspired salmon asparagus bowl has a traditional Thai flavor without the heat. Flavorful, nutritious and delicious … this soup hits the spot on a cold winter’s day. I used coconut oil to saute the carrots and onions for my Thai inspired...

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Are you craving an authentic tasting Thai soup that is AIP compliant?  This Thai inspired salmon asparagus bowl has a traditional Thai flavor without the heat.

Thai inspired salmon asparagus bowl

Flavorful, nutritious and delicious … this soup hits the spot on a cold winter’s day.

Thai inspired salmon asparagus bowl

I used coconut oil to saute the carrots and onions for my Thai inspired salmon asparagus bowl.

It is time to have a discussion about good fats and bad fats.

If you value your health do not consume these fats:

  • corn oil
  • soybean oil
  • safflower oil
  • sunflower oil
  • canola oil
  • cottonseed oil

These industrial seed oils are detrimental to our health.  On this podcast, Dr. Cate Shanahan, who is a nutritional adviser for the LA Lakers, states that it is better to smoke a cigarette a day or eat sugar than to consume these man-made oils.  These fats are primarily Omega 6 oils that are easily oxidized.  The oxidized oils are highly inflammatory and contribute to the following:

  • Cognitive decline including Alzheimer’s
  • Breast cancer
  • Cardiovascular disease
  • Depression
  • Gut problems
  • Insulin resistance and diabetes
  • Obesity
  • Arthritis

When eating out it is recommended that you find out if the olive oil that a kitchen is using has been cut with another oil.  Apparently, many restaurants claim that they use olive oil but they actually use an oil that is 75% olive oil and 25% canola.  This is done for reasons of cost and to increase the smoking point of the oil.  Try to steer clear of anything deep-fried and bring your own condiments such as salad dressing and ask, ask, ask.

Great fats to consume:

  • olive oil
  • duck fat
  • coconut oil
  • avocado oil
  • lard
  • tallow
  • palm oil

It is important to ensure that the olive oil that you use is not adulterated with one of the unacceptable oils and also to ensure that the olive oil is extra virgin.  These oils were reported by Real Food for Life as acceptable:

Did you know that you can cook with extra virgin olive oil to a temperature of 410 degrees?  This means that you can saute veggies and meats in a good quality olive oil.  See The Paleo Mom for the science behind using extra virgin olive oil for cooking.

Serves 1 1/2 cups

Thai inspired salmon asparagus bowl

Delicious and nutritious.

20 minPrep Time

30 minCook Time

50 minTotal Time

Save RecipeSave Recipe

Ingredients

Broth

3 cups chicken broth

1 tablespoon fresh ginger, minced

3 dried lime leaves

1 stalk lemon grass crushed

Add

1 13 ounce can full fat coconut milk

1 tablespoon fish sauce (I use Red Boat from amazon.com)

salt to taste

Veggies:

2 tablespoons coconut oil

5 asparagus stalks sliced in 1 1/2 inch pieces

2 large carrots peeled and sliced thinly on the diagonal

6 green onions sliced diagonally in 1 inch pieces

1 medium yellow onion sliced lengthwise in 1/2 inch slices

Salmon

3 slow cooked salmon fillets

Method

Simmer chicken broth:

Simmer chicken broth with ginger, lime leaves and lemongrass for a minimum of 10-15 minutes until the flavors have infused the broth.

Strain and reserve the broth.

Saute veggies:

Heat coconut oil in a skillet over medium/low heat.

Add onions and carrots and saute for 5 minutes. Cover and simmer until the carrots are not quite fork tender. Add the asparagus and simmer for 2 more minutes.

Add the green onions.

Remove from the heat.

Add everything to the broth:

Cut the salmon into chunks and add to the broth along with the coconut milk, salt, veggies and fish sauce.

Cuisine: AIP/Paleo | Recipe Type: Soups
7.6.2
74
http://www.foodtohealourselves.com/thai-inspired-salmon-asparagus-bowl-aippaleo/

As seen on Phoenix Helix Recipe Roundtable #156
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Easy bacon parsnip breakfast hash AIP/Paleo http://www.foodtohealourselves.com/bacon-parsnip-breakfast-hash-aippaleo/ http://www.foodtohealourselves.com/bacon-parsnip-breakfast-hash-aippaleo/#comments Fri, 10 Feb 2017 01:13:32 +0000 http://www.foodtohealourselves.com/?p=3665 Are you searching for breakfast options?  This bacon parsnip breakfast hash is a great addition to your breakfast recipe collection, but also makes a good “anytime” meal. The inspiration for this breakfast hash came from a traditional British dish called “Bubble and Squeak” which is prepared using vegetable leftovers from a Sunday or holiday meal of...

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Are you searching for breakfast options?  This bacon parsnip breakfast hash is a great addition to your breakfast recipe collection, but also makes a good “anytime” meal.

Versatile bacon parsnip breakfast hash

The inspiration for this breakfast hash came from a traditional British dish called “Bubble and Squeak” which is prepared using vegetable leftovers from a Sunday or holiday meal of roast and vegetable side dishes.

You might ask “What the heck is Bubble and Squeak”? It sounds like a dog’s chew toy but it is actually a British dish made up of leftover cooked vegetables, usually including cabbage and mashed potatoes,  all mushed up together and fried to a golden brown on both sides.

I tried to mash everything and brown the bottom but I couldn’t get it to stay in one piece or brown like it should so … hash it became.

Versatile bacon parsnip breakfast hash

Bacon Parsnip breakfast hash (instead of Bubble and Squeak)

In my version, everything is sauteed except for the parsnips and cabbage which are boiled. Then everything is thrown together and all the bits are browned to make a yummy breakfast hash.

What is AIP compliant bacon?

If you are following the autoimmune protocol you will want to source compliant bacon. This excerpt comes from Phoenix Helix.  Eileen says it all:

“Is sugar-cured bacon allowed on the AIP? Yes, provided that it was cured naturally, contains no artificial ingredients and no spices beyond salt.  Sugar’s role in the bacon curing process is to feed beneficial bacteria. There’s usually no sugar left by the time it hits your plate. That’s why if you look at the nutrition panel on a brand of natural bacon, it should say 0 grams of sugar, even though sugar is listed in the ingredient list. One more tip: uncured bacon is actually cured, but it’s cured naturally instead of with chemicals.”

Why parsnips are good for you.

Parsnips are nutrition powerhouses and are high especially in nutrients like vitamin C, folate, phosphorus, and thiamine.

Fun Fact:  At one time people believed that eating parsnips could cure a toothache or tired feet.

You can find more information about parsnips at Organic Facts.

Yields 8

Easy bacon parsnip breakfast hash AIP/Paleo

A great breakfast option.

20 minPrep Time

20 minCook Time

40 minTotal Time

Save RecipeSave Recipe

Ingredients

1/2 pound bacon (source compliant bacon) chopped in 1/2 inch pieces*

1 large onion diced

2 cloves garlic minced

1/2 small green cabbage sliced finely and then chopped and boiled

3 cups boiled and mashed parsnips (2 large parsnips)

8-10 mushrooms (chopped in eighths)

salt to taste

Method

In a large cast iron skillet like this one from amazon.com or from amazon.ca, fry the bacon pieces over medium heat until the bacon is crisp.

Remove the bacon pieces.

Add the diced onion and chopped mushrooms to the bacon fat in the skillet and saute until the onions are translucent and the mushrooms are browned.

Remove the pan from the heat and add the minced garlic sauteing just until cooked but not browned.

Divide the onion/mushroom mixture between two skillets.**

Add half the boiled cabbage and mashed parsnips, salt and bacon bits to each skillet. Stir to mix well.

Place both skillets over medium heat and brown on all sides.

Cuisine: AIP/Paleo | Recipe Type: Breakfast

Notes

* using scissors cut across the strips of bacon so that the pieces are about 1/2 inch wide
** halve the ingredients if you want to make one skillet of hash

7.6.2
73
http://www.foodtohealourselves.com/bacon-parsnip-breakfast-hash-aippaleo/

As seen on Phoenix Helix recipe roundtable #155.

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How to make easy and delicious ginger squash soup http://www.foodtohealourselves.com/ginger-chicken-squash-soup-aip-paleo/ http://www.foodtohealourselves.com/ginger-chicken-squash-soup-aip-paleo/#comments Thu, 02 Feb 2017 22:50:28 +0000 http://www.foodtohealourselves.com/?p=3635 Do you crave warm nutritious soups in the wintertime?  This ginger chicken squash soup fits the bill. Preparing squash to use in soups or stews used to be cumbersome.  I would attack the tough outer shell of the squash with a sharp knife but all the while, secretly wishing for a chainsaw. This time I...

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Do you crave warm nutritious soups in the wintertime?  This ginger chicken squash soup fits the bill.

Easy and delicious ginger chicken squash soup

Preparing squash to use in soups or stews used to be cumbersome.  I would attack the tough outer shell of the squash with a sharp knife but all the while, secretly wishing for a chainsaw.

This time I washed the outside of the squash, pierced it in about 10 places with a sharp knife and microwaved it on high for 10 minutes.   I then let it cool down a bit before tackling it.  As I divided the squash in half across the middle the knife glided through the formerly tough shell as if it were butter.  I scooped out the seeds with a spoon and, using a small sharp knife, cut the skin away from the flesh.  I needed to microwave for another 5 minutes to ensure that the flesh was soft and cooked through.

There is controversy surrounding the use of microwaves.  The Paleo Mom relieved my mind when she posted about the safety of microwaves.

This recipe calls for any kind of winter squash … I used a Kuri squash but a butternut, delicata, Hubbard or acorn would work just as well.

Winter squashes are nutrition powerhouses … especially high in vitamin A and C.

Serves 1 1/2 cups

Easy and delicious chicken ginger squash soup

Perfect soup for a cold winter's day.

30 minPrep Time

15 minCook Time

45 minTotal Time

Save RecipeSave Recipe

Ingredients

one large yellow onion diced

1 tablespoon minced fresh ginger

1 apple diced (1/2 inch)

1 large clove garlic minced

1-2 tablespoons coconut oil

3 1/2 cups chicken broth

winter squash to yield 4-5 cups when cooked

1 1/2 teaspoons cinnamon

one 13 ounce (400 mL) tin full fat coconut milk

2-4 boneless, skinless chicken breasts cubed (3/4 inch or so)

Method

In a large pot like this one from amazon.com saute the onion in coconut oil until golden and transparent.

Add the ginger and garlic and apple and saute just until lightly cooked.

Add the chicken broth and squash and simmer lightly until the apple is softened.

Add the coconut milk (I use this kind from amazon.com), and seasonings.

Use an immersion blender to puree the soup. Buy one like this from amazon.com or from amazon.ca

Add the chicken and simmer lightly just until the chicken is cooked through.

Adjust seasonings if necessary.

Enjoy!

Cuisine: AIP/Paleo | Recipe Type: Soups

Notes

1. The flavor in this soup depends partly on the chicken broth so don't substitute more than half the broth with water.
2. Use any solid compliant fat to saute the onions.
3. A regular blender can be used to puree the soup but caution should be used if the soup is still hot.

7.6.2
71
http://www.foodtohealourselves.com/ginger-chicken-squash-soup-aip-paleo/

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How to make eco-friendly food wraps http://www.foodtohealourselves.com/how-to-make-beeswax-food-wraps/ http://www.foodtohealourselves.com/how-to-make-beeswax-food-wraps/#comments Tue, 24 Jan 2017 23:54:26 +0000 http://www.foodtohealourselves.com/?p=3570 Do you cringe every time you use plastic wrap?  Making eco-friendly beeswax food wraps and bowl covers is a great way to reduce or eliminate the need for plastic wrap and if you make your own wraps you can customize them to fit your containers. Why should we use beeswax food wraps? According to the...

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Do you cringe every time you use plastic wrap?  Making eco-friendly beeswax food wraps and bowl covers is a great way to reduce or eliminate the need for plastic wrap and if you make your own wraps you can customize them to fit your containers.

Environmentally friendly beeswax food wraps

Why should we use beeswax food wraps?

According to the National Center for Health Research,  plastic or cling wrap is made utilizing a plasticizer containing DEHA,  which can leach into high-fat foods like cheeses and meats.

Studies in the 1990s showed that DEHA can cause liver tumors in mice, and other studies showed that DEHA migrates from plastic wrap into food—particularly high-fat foods such as cheese.”

Environmentally friendly beeswax food wraps

Different methods to make beeswax food wraps:

I tried different methods to make these beeswax food wraps and found that only one worked well:

  • method one: melt beeswax on a baking sheet; dip the material into the melted beeswax, hang to dry.  I found that the beeswax was solidifying before I had the material coated and it was messy to hang the drying wraps.   sophieuliano.com
  • method two: place your material on a sheet of aluminum foil; sprinkle grated beeswax or pellets evenly over the material; cover with another sheet of aluminum foil and use an iron to melt the beeswax into the material.  This worked much better than the dipping method but you can’t see through the foil to find out if the  beeswax has melted and spread to all parts of the material unless you peel back the foil.
  • method three: same as above but using parchment paper in place of the foil.  You can see through the parchment paper which allows you to assess whether or not the beeswax has melted right up to the edges of the material.  When you let the beeswax coated material dry on the parchment paper there is no need to hang it to dry. For a video demo, see the frugal frog.

Environmentally friendly beeswax food wraps

I used regular beeswax which darkened the fabric. I would suggest buying white beeswax pellets which will retain the beautiful colors in your fabrics and the pellets will also save you time and energy. The only time-consuming part of this process was grating the beeswax. You can purchase white pellets from amazon.com or amazon.ca. 

Beeswax food wraps
Save RecipeSave Recipe

Ingredients

cotton or linen material

white beeswax pellets from amazon.com or amazon.ca

parchment paper

iron

pinking shears

Method

Circle:

measure the diameter of the top of a round container and add 3-4 inches to that measurement

find a bowl or plate that approximates the total measurement

lay out your fabric and trace around the bowl or plate

cut out around the circle with pinking shears

Square or rectangle:

measure the width and length of a container and add 3-4 inches to each measurement

lay out your fabric

measure and mark the required dimensions using a ruler

cut out the square or rectangle with pinking shears

Procedure:

place one piece of material on a piece of parchment paper that is about twice the size of the fabric

sprinkle grated beeswax or beeswax pellets evenly over the material right up to the edges

place another piece of parchment paper on top

iron over-top the parchment paper ensuring that the melted beeswax spreads right out to the edges of the fabric

add more grated beeswax if necessary

peel the top parchment paper away from the beeswax coated material

when cool, peel the beeswax coated material away from the bottom layer of the parchment paper

Notes

1. I made a 12 inch circle, a 10 1/2 inch circle, a 7 1/2 inch circle and a 5 inch circle.
2. I also made a 12 1/2 inch square, a 10 inch square and a 7 inch square as well as an 11 X 18 inch rectangle
3. To use, lay the wrap over the container and press the wrap against the edges. The heat from your hands will warm the beeswax so that the wrap will mold to the container.
4. Square or rectangular wraps are perfect for packaging cheese, butter, sandwiches, etc.
5. To clean, wipe the wraps with a cool damp and/or soapy cloth.
6. Do not dip the wraps in hot water or wipe with a hot cloth as the beeswax could melt.

7.6.2
70
http://www.foodtohealourselves.com/how-to-make-beeswax-food-wraps/

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Orange Glazed Brussels Sprouts AIP/Paleo http://www.foodtohealourselves.com/orange-glazed-brussels-sprouts-aip-paleo/ http://www.foodtohealourselves.com/orange-glazed-brussels-sprouts-aip-paleo/#comments Tue, 13 Dec 2016 23:54:43 +0000 http://www.foodtohealourselves.com/?p=3523 Do you dislike the taste of Brussels sprouts?  I have the solution!  Make these simple orange glazed Brussels sprouts and you will fall in love. It has been too long since I posted a new recipe so this morning I decided to try an orange glaze drizzled over salmon fillets and then had the bright...

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Do you dislike the taste of Brussels sprouts?  I have the solution!  Make these simple orange glazed Brussels sprouts and you will fall in love.

Delicious orange glazed Brussels sprouts

It has been too long since I posted a new recipe so this morning I decided to try an orange glaze drizzled over salmon fillets and then had the bright idea to also drizzle it over Brussels sprouts.  The glaze is good over the salmon but needs … something.  The orange glazed Brussels sprouts, though, are amazing.

Do you remember Brussels sprouts tasting somewhat bitter?  This is a result of boiling and overcooking but if you roast them instead they taste entirely different. Kind of nutty, kind of fresh and kind of like they are good for you (which they are).

Delicious orange glazed Brussels sprouts

This recipe is perfect for Christmas.  Trim the sprouts and make the glaze the day before and then roast the sprouts after the turkey comes out.  Drizzle the heated orange glaze on top.  YUM.

The nutrient content of cruciferous vegetables like Brussels sprouts are second to none.  Think broccoli and cabbage on steroids.  All cruciferous veggies contain glucosinolates which are right up there when it comes to fighting cancer. Of all the cruciferous family Brussels sprouts contain the highest concentration of glucosinolates.

Serves 1 cup

Orange Glazed Brussels Sprouts AIP/Paleo

Orange honey glaze complements Brussels sprouts.

10 minPrep Time

25 minCook Time

35 minTotal Time

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Ingredients

Roasted Brussels sprouts

1-2 pounds Brussels sprouts trimmed

glug extra virgin olive oil which you can buy from amazon.com

pinch or two of salt

Orange glaze

juice from 2 large navel oranges (3/4 cup)

1 teaspoon orange zest (I use a zester like this from amazon.com or amazon.ca

2 tablespoons honey

2 tablespoons apple cider vinegar

pinch salt

Method

Roasted Brussels sprouts

Preheat the oven to 375 degrees F.

Ensure that the sprouts are not crowded. Use a skillet like this one from amazon.ca or amazon.com ) or a glass baking dish like this one from amazon.ca or amazon.com .

Pour 2-3 tablespoons of olive oil over the sprouts.

Sprinkle with a pinch or two of salt.

Toss to coat.

Roast for 15-25 minutes depending on the size of the sprouts (until easily pierced with a fork but not overcooked).

Glaze:

Put all the ingredients for the glaze in a small saucepan like this one from amazon.ca or amazon.com.

Simmer over low heat until reduced and somewhat thickened (about 1/4 - 1/3 cup).

Assembly:

Plate the sprouts and drizzle the glaze over the top.

Cuisine: AIP/Vegan | Recipe Type: Veggies

Notes

1. to trim the sprouts: slice across the stem and then carefully remove any brown leaves.

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Look at the nutrition content of these orange  glazed Brussels sprouts!

As seen on Phoenix Helix Recipe Roundtable #148.

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How to make the best borscht (AIP/Vegan) http://www.foodtohealourselves.com/quick-easy-aip-borscht-vegan-paleo/ http://www.foodtohealourselves.com/quick-easy-aip-borscht-vegan-paleo/#comments Fri, 25 Nov 2016 19:38:43 +0000 http://www.foodtohealourselves.com/?p=3461 I confess … for many years I was a vegan and then a raw foods vegan and then a vegan again and then a pescatarian and then a lactovegetarian. Borscht was one of my favorite soups throughout all those dietary experiments … partly due to the color, partly the taste, and partly nostalgia.  Here’s to...

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I confess … for many years I was a vegan and then a raw foods vegan and then a vegan again and then a pescatarian and then a lactovegetarian. Borscht was one of my favorite soups throughout all those dietary experiments … partly due to the color, partly the taste, and partly nostalgia.  Here’s to creating a quick and easy AIP borscht.

Quick and easy AIP borscht that is suitable for vegan and paleo diets.

After starting the paleo autoimmune protocol I made a borscht using the beets left over from making beet kvass. The kvass itself was tasty and nourishing but the beets weren’t the right choice for a borscht, at least not the one that I made.  It was wildly unsuccessful so I’ve been a bit reluctant to try again. Until now …

The color:

All the veggies that go towards making this hearty and nourishing soup are colorful (except for the parsnips) but the prize for rich beauty must go to the beets.  The deep wine color imparted by the beets makes this soup not only delicious but gorgeous.

The taste:

Having made borscht in my pre-AIP days using potatoes and green peppers I was concerned that my quick and easy AIP borscht might not live up to expectations but, this borscht is absolutely delicious and leaves nothing to be desired.

The nostalgia:

Growing up in a teensy community known as Hatzic, without relatives living nearby I yearned for that close connection fostered by a shared history.  Every summer my Mom and Dad would squeeze themselves, my sister and I and our belongings into a little Vauxhall to make the day long trip to Rossland, BC where twelve cousins lived.  This historic and incredibly beautiful small town is high up in the mountains in an area of British Columbia known as the Kootenays.

My sister and I always rode in the back where we would fight.

“Mommmm … she touched me.” or “Mommmm … she’s on my side.” Remember those days?  Or … maybe you are now the parent who has to listen to this.

We would stay most of the summer in Rossland and play with our cousins closest in age to us.  Such fun! Such wonderful memories. Poking along on the railroad tracks, exploring back roads with my sister and cousin in a 1928 Model A Ford driven by my uncle. Even now I get choked up if I think about cresting the hill that starts down into Rossland.

Photo of Rossland in the winter courtesy of Red Mountain Ski Resort.

rossland-in-the-winter and quick and easy AIP borscht

The journey to Rossland passed through an area settled by Russian Doukhobors, a peace loving people who were famous for their lactovegetarian borscht.  As adults, we would stop in Grand Forks and have a bowl of traditional borscht.   In my mind, the two are connected:  exploring with cousins and a bowl of Doukhobor borscht.

Traditional Doukhobor borscht uses cabbage, tomatoes, and heavy cream. My quick and easy AIP borscht is not remotely traditional but it is yummy.

Quick and easy AIP borscht:

The vegan borscht recipe that I originally used is from Ron Pickarksi’s cookbook “Friendly Foods” and is the inspiration for this recipe.  His instructions called for julienning all the veggies so the first time that I made this I conscientiously julienned everything.  Unfortunately, I had quadrupled the recipe so it was close to two hours before all the vegetables were cut into neat little matchsticks. Arghhh.

I know that all of us are short on time so I am not asking you to julienne anything. For this recipe, I chopped everything with a food processor using the S blade. Everything that is, except for the onion which I diced.  This is the food processor that I own and it does a great job but it is more expensive than some others. See it at amazon.ca or amazon.com.  If you are only using the S blade I think that this less expensive food processor from amazon.ca or amazon.com would meet your needs.

The original recipe called for potatoes which I subbed with parsnips.  I know what you’re thinking … oh my goodness that will be too sweet.  I added one tablespoon of apple cider vinegar and it cut the sweet taste.  Pumpkin replaces tomato paste. The taste … amazing.

As seen on Phoenix Helix Recipe Roundtable #146

The best borscht (AIP/Vegan)

Delicious and nourishing borscht.

30 minPrep Time

30 minCook Time

1 hrTotal Time

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Ingredients

4 medium beets (1 lb 4 ounces)

2 medium parsnips (1 pound)

2 medium carrots (1/2 pound)

1 large yellow onion

green cabbage (1/2 pound)

2/3 cup canned pumpkin

4 cups filtered water (or turkey/chicken broth)

2 teaspoons dried dill weed

2 large cloves garlic (minced)

2-3 teaspoons salt (to taste)

1 tablespoon apple cider vinegar

1/4 cup plus one tablespoon solid fat (I used coconut oil)

Method

1. Process the beets, parsnips, carrots, and cabbage one at a time in a food processor which you can buy from amazon.ca or amazon.com.

2. Dice the onion (1/4 inch or so).

3. Saute each veggie in a skillet in 1 tablespoon of the solid fat.

4. Remove the sauteed veg to a large soup pot like this one amazon.ca or amazon.com.

5. Add the minced garlic to the skillet and saute lightly until translucent but not browned.

6. Add the rest of the ingredients to the soup pot and simmer until fork tender (about 30 minutes).

Notes

1. weigh the veggies after the tops and tips have been removed.
2. Chop the veggies until they are about 1/4 inch in diameter but not yet turned to mush.
3. Any compliant solid fat will do: coconut oil, tallow, lard.

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How to make easy daikon pickle http://www.foodtohealourselves.com/easy-daikon-pickle-aip-vegan/ http://www.foodtohealourselves.com/easy-daikon-pickle-aip-vegan/#comments Thu, 17 Nov 2016 22:53:52 +0000 http://www.foodtohealourselves.com/?p=3420 If you know anything about traditional Japanese daikon pickle, you will know that it is made in rice bran mash and is STINKY.  This easy daikon pickle is simple, delicious and … sweet smelling! Traditional Japanese pickled daikon: Mieko, my first mother-in-law, is a wonderful Japanese Canadian woman who has reached the ripe old age of...

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If you know anything about traditional Japanese daikon pickle, you will know that it is made in rice bran mash and is STINKY.  This easy daikon pickle is simple, delicious and … sweet smelling!

make an easy daikon pickle that is crunchy and delish

Traditional Japanese pickled daikon:

Mieko, my first mother-in-law, is a wonderful Japanese Canadian woman who has reached the ripe old age of 93. A couple of weeks ago when she was over for lunch, she mentioned that she had made a daikon pickle that tasted great and wasn’t stinky.  “Years ago,” she chuckled, “I can remember opening the cupboard where I had daikon pickle brewing and pee eww … the smell was awful.”

“Takuan” is the Japanese name for this “stinky pickle” which incubates in a pickling crock for several months. If you REALLY want to know how to make this stinky pickle, have a look here.

Make it … I dare ya.

make an easy daikon pickle that is crunchy and delish

Other uses for daikon radish:

Daikon is a versatile vegetable … see MIGHTY Daikon Radish Salad from Joanna Frankham .

You can also roast it, slow cook it or use it in coleslaws and other salads.

Make sweet smelling easy daikon pickle in just three days:

  • slice the daikon with a mandoline
  • put in a glass storage container and salt each layer
  • wait one day
  • press the liquid out of the salted radish
  • cover with a honey vinegar solution
  • wait two more days

Mmmm … easy daikon pickle that is pliable, crunchy and … slightly sweet and sour.

I have to confess that I didn’t have high hopes for this pickle but it is DELISH.

How to make easy daikon pickle

Easy sweet smelling daikon pickle.

15 minPrep Time

15 minTotal Time

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Ingredients

A large daikon radish, peeled and cut in 1/8 inch slices using a mandoline: buy at amazon.com or at amazon.ca, or a food processor: at amazon.com or amazon.ca

one tablespoon Himalayan sea salt

1/2 cup filtered water

1/4 cup honey

1/2 cup plus one tablespoon white wine vinegar: buy at amazon.com or amazon.ca

Method

Layer sliced radish in a glass storage container, sprinkling salt in between each layer.

Store in the fridge for 24 hours.

Squeeze out any excess salt water from the daikon slices and put the slices in back in the glass container.

Combine honey, filtered water and white wine vinegar in a saucepan and heat gently.

Pour the warmed vinegar and honey solution over the sliced daikon until just covered.

Refrigerate for two days, gently rotating the storage container every once in awhile.

Cuisine: AIP/Vegan | Recipe Type: Veggies

Notes

1. Slice the radish using the "thick"attachment for a mandoline or use the slicing attachment on a food processor.
2. the total time to make this pickle is 36 hours.

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How to make an easy cauliflower chicken soup http://www.foodtohealourselves.com/easy-creamy-cauliflower-chicken-soup/ http://www.foodtohealourselves.com/easy-creamy-cauliflower-chicken-soup/#respond Sat, 12 Nov 2016 22:01:25 +0000 http://www.foodtohealourselves.com/?p=3365 It is cold outside, the trees are bare and you want a pick me up. Imagine sitting before the fire with a bowl of creamy cauliflower chicken soup … warm … cozy … yessss. This morning when I set out on a hike with the dog it was chilly and foggy but not raining.  Later...

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It is cold outside, the trees are bare and you want a pick me up. Imagine sitting before the fire with a bowl of creamy cauliflower chicken soup … warm … cozy … yessss.

easy Italian creamy cauliflower chicken soup

This morning when I set out on a hike with the dog it was chilly and foggy but not raining.  Later on … raindrops falling on my head, streaming down my glasses and dripping off the end of my nose.  Hot creamy soup sounds even more appealing now!

Guilty secret … I had two bowls of this soup today … breakfast AND lunch.

Googling “easy cream of chicken soup” found Pinch of Yum’s recipe for crockpot chicken gnocchi soup.  This is a VERY popular site. To put this in perspective, my blog has 10,000 page views a month and they have 4 million … yes, million.

Pinch of Yum has been around for 6 years and I’ve been here for  7 months.  They are making a LOT of money from their blog and I am spending a LOT of money on my blog.  Truthfully, some money, not a LOT.

Enough whining … back to the soup.

easy Italian creamy cauliflower chicken soup

At the very back of a shelf in my kitchen sits my crockpot. It rarely makes an appearance because I find it easier to saute a few veggies, brown diced chicken … throw everything in a big pot like a Dutch oven (which you can find at amazon.com or amazon.ca) and stick it on the stove for 20 minutes or so.

Yes … that’s how easy this is!

Also nutritious, delicious and Italian.  What?  One of the herb blends used in this recipe  is Italian seasoning, which I included in a post with 5 other AIP spice blends .

Back to that bowl of creamy cauliflower chicken soup and that lovely fire.  Ahhhh.

As seen on Phoenix Helix Recipe Roundtable #145.

Serves 1 1/2 cups

Easy creamy cauliflower chicken soup

Quick and easy Italian creamy chicken soup.

15 minPrep Time

30 minCook Time

45 minTotal Time

Save RecipeSave Recipe

Ingredients

2 tablespoons coconut oil from amazon.com or from amazon.ca

1 pound boneless, skinless chicken breasts chopped in 3/4 inch pieces

2/3 cup diced carrots

2/3 cups diced celery

2/3 cups diced onions

4-5 cups cauliflower (small head) broken into small florets

3 large cloves garlic minced

1/4 cup Italian seasoning

1 tablespoon poultry seasoning

2 teaspoons basil

2 teaspoons salt (or to taste): I buy Himalayan sea salt from amazon.com or amazon.ca

4 cups chicken broth

2 cans full fat coconut milk: I use Aroy-d which you can buy from amazon.com

6 level tablespoons arrowroot powder

Method

Melt the coconut oil in a skillet over medium heat. I use this one from amazon.com or from amazon.ca

Brown the chopped chicken for 1-2 minutes each side.

Remove from the skillet to a large dutch oven. You can buy this one that I would LOVE to have from amazon.com or from amazon.ca

Add more fat to the skillet if needed and saute the onions, carrots and celery until translucent.

Turn the heat down and add the garlic, saute briefly but do not let it brown.

Remove from the skillet and add to the chicken in the larger pot.

Add the cauliflower to the skillet and saute until somewhat browned and almost fork tender.

Add to the dutch oven along with the seasonings, the coconut milk and the chicken broth.

Simmer for 20 minutes or so.

While still simmering whisk in the arrowroot powder one tablespoonful at a time until thickened to the desired consistency.

Stir and cook for 5 minutes or so until arrowroot powder is cooked.

Cuisine: AIP/Paleo | Recipe Type: Soups

Notes

1. whenever a recipe calls for coconut oil you can substitute any solid fat such as tallow, lard or duck fat.
2. seasonings in my recipes are measured in LEVEL teaspoons and tablespoons
3. weird those this sounds, this soup is great with cooked salmon crumbled into it.

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