shift // cooking for hashimoto's thyroiditis

KRIS-ANNA MACK

COOKING FOR HASHIMOTO’S THYROIDITIS

–JULIA CHILDS

with KRIS-ANNA MACK

COOKING FOR HASHIMOTO’S THYROIDITIS

Shift COOKING FOR HASHIMOTO’S | 6

Academy of Art UniversityKris-Anna MackGR 850 | Spring, 2016 MFADepartment Graphic Design

Instructors: Anitra NottinghamWilliam Culpepper Anne CobbenhagenPrinted on #100 eggshell texture

Printed by BLURB.comDesigned using INDesignNothing is new under the sun,please feel free to steal my mistakes.


DEDICATED TO– MY HASHI BROTHERS AND SISTERS

This book is dedicated to all my brothers and sisters who suffer from autoimmune diseases . I remember when I was first diagnosed with three diseases, food became an adversary of sorts. With all of the literature out there, it was confusing understanding what to eat. 10 years on in my journey, I’ve come to love all whole foods in moderation and barring any allergies, I’ve learned to try and include them all into my diet. It’s been a tough journey but on the other side of victory, I’m healthier and have healed my body and my outlook on food. It doesn’t have to be endless juicing, salads and rabbit food. I hope you’ll enjoy these meals and that they will push you to pursue your own culinary experiments.

MARINA & PENNY

To my culinary inspirations, my mother and my mother in law. One taught me reckless abandon in the kitchen, the other calm measure and tradition. I love you both.

BRIAN & PUPS

Guinea pigging, spoon licking and unwavering patience, love, and support. You’re the man. Thanks to you and the pups for being my constant kitchen companions. A special dedication to my sweet baby, Pinecone Mack, 2008-2016, who never met a vegetable she didn’t adore.


INTRODUCTION 12

BREAKFASTS 16

LUNCHES 38

DINNERS 62

DESSERTS 84

APPETIZERS 108

KITCHEN STAPLES 130

REFERENCES 136

RESOURCES


My story begins eighteen years ago during my freshmen year in college. One night, I ended up sick in hospital with serious cardiac arrhythmia. I had gotten up to shower and began sweating, became light headed and my heart started racing. I couldn’t breathe and I couldn’t control my heart rate. I had no idea what was going on and was rushed away by ambulance. It was one of the most frightening moments of my life but it was only the

beginning of what was to come for me. For the next 12 years, I would battle strange illness that for someone as young, athletic and seemingly healthy as I was baffled my doctors. They tested me for heart disease, sent me to psychologists for anxiety disor-ders–even diagnosing me with a pituitary brain tumor at one point! It wasn’t until I lived overseas in the United Kingdom during an opportunity to live and work abroad, did I encounter a local physician that diagnosed me with my first autoimmune disease–celiac sprue, an inflammatory reaction of the small intestine in the presence of gluten. Eureka! Finally, I had an answer and just knew I would start feeling better again once I eliminated wheat from my diet. However, real, robust health was still elusive to me and I continued having strange cardiac episodes. At one point a cardiologist wanted to do a catheter ablation as he was convinced I had an errant heart cell causing all the arrhythmias. The third year I lived abroad I started having a hard time breathing and felt breathless all the time. I was a runner and cyclist and couldn’t figure out why I was so breathless all the time. My blood pressure was also running high, my periods were unbearable and my hair started falling out. My doctors reassured me I was fine and likely had asthma and premenstrual dysphoria. They ran the gamut of tests showing me how excellent my bloodwork was. Reluctantly I started taking an asthma medication and zoloft for the PMD but the breathlessness and pain persisted. It wasn’t until I moved back to the states that I decided I would get serious about healing myself. Clearly, I had a psychiatric disorder and an unhealthy obsession with my health. During a check up with my doctor, I broke down and told him that I felt like my body was attacking itself and that I needed to see a psychiatrist. Without missing a beat, my words triggered something in my doctor and he told me, “I know exactly what is wrong with you, let me run some bloodwork to confirm. You are not crazy and do not need a psychiatrist.” No doctor had ever so convincingly told me


‘I know what is wrong with you and you are not crazy.’ That physician is my hero. Three days later he called to tell me, Kris, you have Hashimoto’s Thyroiditis, an autoimmune disease that destroys a very crucial gland called the thyroid. It is found at the base of the neck and is responsible for all metabolic activity in the body. It regu-lates metabolism, heart rate, breathing, central and peripheral nervous systems, body weight, muscle strength, menstrual cycles, body temperature, cholesterol levels and much more–all the things I had been struggling with for the last 18 years! While it was a relief, the struggle to normalize would take three more years. I threw myself into researching natural methods of healing, nutrition, and a mil-lion diets. I ate the strangest foods, avoided entire groups of food and started down a slippery path of labeling foods either bad or good based on things I would read. Then, not even two years after Hashimoto’s, I got my third autoimmune diagnosis after my dermatologist refused to treat my “rosacea” until I saw a rheumatologist. Well, it wasn’t rosacea I had but the classic butterfly mask of lupus. Bam! It hit me like a truck–I have SLE–the queen of awful autoimmune diseases. Was I going to die soon? It was that last diagnosis that I decided, to hell with kale, to hell with rabbit food. I am not squeezing, juicing or cramming one more smoothie down my throat because I feel like I have to–only if I want to. Not one more raw everything meal. I hadn’t enjoyed food in years. Going out to eat? Forget about it. Eat a casserole? No way. Don’t even ask me do I want a cookie. It was during this time that I started exploring all the foods that I used to love and paying attention only to practitioners that advocated whole food and sensible eating–even with autoimmune dietary restrictions. I wanted to find recipes that were comforting, delicious and nutritious and that had common food items and not things that I would have to hunt for which can be exhausting. I wanted to fall in love with food again and the joy of making it–instead of dreading it. That is what this book is. It is an exploration, a reacquainting and falling in love again. These are some of my favorite meals that satisfy either AIP, FODMAPS or GAPS dietary principles but don’t taste like it. Some of them cheat a little because life is short, some of them are hard-core and all of them are tasty. So, I hope wherever you find yourself on your own journey, that sharing a little bit of my story might inspire the same in you. Barring any allergies, if you can eat a pepper do it! Pizza? It can be done! A comforting casserole? Dig in and have left overs all week! Rabbit food my friends... is for rabbits! Wishing you health and the highest joy,


WHY AIP, FODMAPS OR GAPS?

AIPThe Autoimmune Protocol (AIP) diet works to reduce inflammation in the gastrointestinal tract, stomach and as a result the entire body. This is an elimination diet that is often confused with Paleo and it is in essence a version of that but it is a complete diet. A lot of these diets that require elimination of whole food groups are not complete enough in nutrients and often over-look foods that may trigger inflammation in the gut. Autoimmune disease is something that cannot at this time be cured, but it can be put into remission through proper diet and heal-ing the gut through the elimination of inflammation. This protocol is designed to reduce the inflammation by healing the lining of the gut. AIP is a permanent lifestyle adaptation geared to support the immune system by calming it down–think putting out a match. The foods and recipes here are geared to support this protocol through the primary elimination of grains.

FODMAPSFodmaps stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are the scientific names for a group of molecules found in food or created by the digestion of food, that may be poorly absorbed by some people or may directly lead to inflam-mation in the body. FODMAPS seeks to eliminate these foods and theoretically minimize the inflammation in the gastrointestinal tracts of people that struggle to utilize, absorb or process these products. The foods to be avoided that are considered FODMAPS are:

Fructose–including honey, fruits and high fructose corn syrups.Lactose–dairy and all dairy products including cheese, milk, yogurt.Fructans–from wheat (grains), garlic and inulin.Galactans–which include all the legumes including peanuts. Polyols–all of the man made sweeteners like mannitol, sorbitol, xylitol, etc; and those found in stone fruits like avocados, peaches, cherries, apricots, nectarines, peaches and plums and other fruit like them.

GAPSThe GAPS Protocol or Gastrointestinal and Psychology Syndrome is a three part protocol that aims to heal the lining of the gut, calm the immune system and restore gut bacteria by the elim-ination of certain foods. The premise is to avoid all grains, commercial dairy, starchy vegetables and all processed/refined carbohydrates. The use of a probiotic supplement during this time is often advised by clinicians to aid in the regeneration of natural gut bacteria colonies.


HOW TO USE THIS COOKBOOK?It’s simple really. This is not a tool for diagnostics or to advise you of your medical condition. It is simply a cookbook that has 4 recipes in each section that adhere to the principles of AIP, FODMAPS and GAPS. Since there is a lot of overlap in these diets, research was done to con-nect the dots on a few of my favorite recipes. Each section follows this format:

Each chapter begins with 4 AIP recipes followed by 4 FODMAPS recipes followed by 4 GAPS recipes. There is a small colored bar in the lower left or right hand corner of each page that denotes the beginning of each section. AIP is red, FODMAPS is green and GAPS is yellow. Ad-ditionally, you can use the spaces provided at the end of the recipe to add in your own notes and personal taste preferences.

The tiny beets found at the bottom of a handful of the recipes denote a favorite recipe. More information regarding the diets can be found in the back of the book in the reference section. This area includes a list of resources, professional journals and social forums that may aid you in your culinary journey towards improved health. This coobook is based off of the dietary principles found in the research and in many online forums and websites. This is based on scientific research but is in no way meant to treat your disease. I emphasize this because it can be easy to be mislead that information we find online as being the holy grail to manag-ing our conditions and that is the last thing this book attempts to do. As someone with several autoimmune diseases, I have started out on GAPS, gone through FODMAPS and now I am using AIP and the strict avoidance of grains as my maintenance plan. You really must do your homework and work closely with your medical team.

I hope you find these quick and easy recipes easy to make and as delicious as me and my family. Wishing you the highest joy and good health!

AIP FODMAP GAPS

AIPSuper SmoothiePlantain WrapsBanana Zuch BreadAcorn Oatmeal

FODMAPSHot Oat BranPumpkin PancakesEgg BurritoAvocado Bacon Cup

GAPSBlueberry CrepesPotato Egg BakeCrock Pot BreakfastPumpkin Biscuits

BREAKFAST


1 cup spinach1/2 cup Pineapple1/2 cup coconut milkTurmeric to tasteHoney to taste

Combine all ingredients in a blender. Blend together on high. Serve chilled.

Tip: Make sure ingredients have been refriger-ated to make cold drink. You can even freeze the pineapple to get it super chilled.

SUPER SMOOTHIESERVES 1

This is my go to breakfast when I’m in a hurry and need a boost. The flavor is nutty and tropi-cal and gives me the instant energy I need. If I’m feeling particularly sore or inflamed, I will add in some turmeric and Manuka honey for some instant soothe. Make notes in the space below to add in your favorite recipes and ingredients.


3 green plantains1 cup of water1/3 cup of extra virgin olive oil1 tsp. sea salt1/2 cup shredded beef1/2 avocado, sliced1/3 cup spinachYour favorite salsa

Heat oven to 375 degrees. Peel and chop up the ingredients. Spread on parchment lined 17x13 cookie sheet. Bake for 25-30 minutes. Cut into six squares and serve with your favorite meat. Tip: I like shredded beef, avocado and spin-ach with mine but you can try any combina-tion of ingredients.

PLANTAIN WRAPSSERVES 1

The plantain is a gorgeous fruit that can be transformed into a delicious wrap that can accom-modate either sweet or savory. I use these wraps in a variety of ways; either as a wrap or molded into a cookie or pizza dough base. It’s versatile and adheres to autoimmune dietary protocols.


1 1/2 cup mashed, ripe bananas1/4 cup coconut oil, not melted1 tsp. orange zest2 tsp. vanilla extract1/2 tsp. sea salt1 1/2 tsp. baking soda1 cup grated zucchini1/2 cup coconut flour1 cup gluten free pancake mix

Preheat oven to 350 degrees. In a large bowl, mix the bananas, coconut oil, orange zest, vanilla extract, and cardamom. With a hand beater, beat until smooth and fluffy. Add the sea salt and baking soda and incorporate well. Add the coconut flour and mix well. Fold in the zucchini. Pour into a loaf pan (mine is about 6×3 inches) and bake for 40-45 minutes. Make sure to allow the pan to cool completely before taking it out of loaf pan and before slicing.

BANANA ZUCH BREADSERVES 8+

A vegan banana bread? It’s true! There is no dairy, no eggs, no nada–nothing except nourish-ing whole foods and gluten free flours. The pancake mix might seem odd, but I’ve found that instead of laboring over creating the perfect flour, this one is already made for me. It won’t taste pancakey I promise! Perfect for breakfast or a snack.


1 medium acorn squash or butternut1/3 can coconut milk 1/3 cup of shredded coconut flakes1 tbsp. cinnamon1 tsp. ground ginger2 tsp. honey (optional)

Pre-heat oven to 400 degrees. Slice acorn squash in half and scrape out seeds. Fill a roasting pan about 1” deep with water, then place the squash halves flesh-side down into water and roast for about 45 minutes to an hour, or until flesh is very soft. Spoon out the squash into a pan and add coconut milk, coconut flakes, and seasonings. Cook over medium heat until well incorporated. Use a potato masher or hand blender, puree squash slightly so there are no large chunks–do not puree. It should be relatively thick, so if it’s not, try adding more shredded coconut and coconut milk. Top with nuts, flakes, coconut milk, or berries. Serve hot!

ACORN OATMEALSERVES 1

This is a great alternative to oatmeal or oat bran if you are being strict with AIP. It still has the nutty flavor of oatbran but doesn’t contain gluten or pose a problem for those sensitive to oats. Add a little coconut milk, cinnamon and voila! You have a warm, delicious breakfast or snack.


1/2 cup blueberries1/3 cup of gluten free oat bran1/3 cup waterPat of coconut butterCinnamon to taste

Heat up oat bran and water until oat bran is cooked. Toss in blueberries. Serve warm with a pat of coconut butter and sprinkle a little cinnamon to taste.

HOT OAT BRANSERVES 1

For those without an oat sensitivity, this is the alternative to acorn oatmeal. Try with berries, nuts, brown sugar, agave, syrup or whatever topping you prefer.


2 cups gluten free all-purpose flour2 tsp xantham gum2 tbsp. packed brown sugar 1 tbsp. baking powder1 tsp. salt1 tsp. ground cinnamon1/4 tsp. ground nutmeg1/4 tsp. ground ginger1 3/4 cups lactose free whole milk1/2 cup canned pumpkin2 eggs* if you can tolerate them. 2 tbsp. vegetable oilFruit, maple syrup and/or chopped nuts (optional)

* Use 1 cup natural applesauce as an alternative to eggs.

In a large bowl combine the flour, xantham gum, brown sugar, baking powder, salt, cin-namon, nutmeg, and ginger. *Alternatively, you could use premade gluten free pancake mix–my go to is Bisquick. In a small bowl whisk together milk, pumpkin, eggs, and oil. Add pumpkin mixture all at once to flour mixture and stir just until moistened (batter should be slightly lumpy) and may be a little sticky. Let batter rest for 5 minutes. For each pancake, pour about 1/4 cup of the batter onto a hot, lightly greased griddle or heavy skillet. Cook over medium heat for 1 to 2 minutes on each side or until pancakes are golden brown. When the top starts to bubble, it is time to flip the pancakes.

PUMPKIN PANCAKESSERVES 6–8

For the pumpkin lover. These pancakes are seriously delicious, nutritious and most important, gluten free. If I have the luxury of time, I like to make these from scratch. Alternatively, you can use Bisquick gluten free pancake mix for a quicker fix and I’ve found it to be the best pre-made flour.


1 cup green onion, chopped1 red bell pepper, seeded and diced1/2 pound bulk sausage 1/4 tsp. red pepper flakesSalt and freshly ground black pepper7 eggs1/2 cup grated extra sharp cheddar 1 tsp. dry mustard4 10-inch corn tortillas 1/4 cup non dairy sour cream1/4 cup free salsa1 large diced tomatoGrated extra sharp cheddar cheese Your favorite hot sauce

Heat a large nonstick skillet over a medium-high heat. Chunk up the sausage and cook thoroughly. If using sausage in casing, remove the casing. Keep the juice and fat for flavor. In the same skillet, with the residual fat, cook the green onions and peppers until the pep-pers are slightly charred- alternatively roast the peppers before cooking in skillet. Add the red pepper flakes, salt, pepper, and cooked sausage. Remove from skillet and set aside. Whisk together the eggs and dry mustard, then stir in the cheese. Add egg mixture to skillet and reduce heat to low. Add the eggs and scramble. Top each tortilla with a sour cream, salsa, then layer with the sausage mixture and scrambled eggs. Roll tortilla, burrito style, top with some diced tomato and a sprinkling of grated extra sharp cheddar cheese, for garnish. Season to taste with hot sauce–or drown it in hot sauce as I like to do!

Tip: There are FODMAP free brands of sour cream, salsa and hot sauce.

EGG BURRITOSERVES 6–8

This egg burrito is one of my families favorites. It can be made the morning of or alternatively you can make this ahead of time in a crockpot! Mix it up with toppings and salsa of your choosing–it’s a customizable breakfast!


1 avocado2 eggs1/3 cup of bacon crumbles (nitrate free) or

make your own by chopping up lightlycooked bacon.

Cut the avocado in half. Scoop out halves and save avocado in separate dish. Crack and egg into each half. Sprinkle crumbled bacon on top. Bake at 425 degrees for 15 minutes. Salt and pepper to taste. Use the scooped out avocado as a chilled topping.

AVOCADO BACON CUPSSERVING SIZE 1 CUP

This is a fast and easy breakfast that is loaded with the best essential fatty acids and protein that will leave you satisfied and not sleepy. I love this breakfast when I need something fast or I need a pick me up for a long day ahead.


1/2 cup butter or ghee, melted2 individual applesauce cups 1 tsp. vanilla1/2 cup honey1/2 cup pumpkin puree1 tsp. cinnamon1/4 tsp. cloves1/4 tsp. allspice1/4 tsp. nutmeg1/4 tsp. ginger1/4 tsp. sea salt1/2 tsp. baking soda1/2 cup coconut flour

Preheat oven to 400 degrees. Melt the butter in a small saucepan and set aside. Put muffin liners into 12 muffin cups or into a greased muffin tin. Add eggs into a large mixing bowl. Beat with your mixer or a wire whisk. Add in vanilla, honey, pumpkin, spices, salt, and baking soda. Mix and slowly add in the coconut flour and the butter. Pour batter evenly into muffin tin and bake for 15 to 19 minutes, or until the middle is longer wet. Use a long toothpick to test. If it comes out dry, the biscuits are ready.

PUMPKIN BISCUITSSERVING SIZE 1 BISCUIT

These biscuits are an impossible combination of dense, fluffy and pumpkin without being sweet. I have no idea how this happens, but I’ll take them any day! Serve these warm with a little butter or proper English clotted cream for a real treat.


5 pastured eggs1/2 cup blanched almond flour2 tbsp. arrowroot flour*2 tbsp. water2 tsp. honey*1 tsp. pure vanilla extractPinch of sea saltCoconut oil1/2 cup fresh blueberries

* (Optional NOT GAPS legal. Omit for GAPS and low-carb)

Beat the eggs and salt in a bowl. Add honey and vanilla. Break up any lumps in the almond flour with a fork and slowly add to egg mixture. Try to get all the lumps out. Whisk in water enough to make heavy cream consistency. Chill batter in fridge for about 15 minutes to allow the batter to thicken. Add in the almond flour and mix. Using a low heat skillet, pour the mixture just like you are making pancakes. For the blueberries, you can either cook them down in a saucepan until they form a jam spread or you can add them in fresh on top of the crepe. Top with fresh whipped cream or butter and serve.

BLUEBERRY CREPESSERVING SIZE 1 CREPE

I love these for breakfast or even as a dessert option. I like to make mine by cooking my blue-berries in a saucepan until they turn into a jam. I spread that on my crepe and voila! Paris, eat your heart out!


1 pound gluten free sourdough(cut into 1” chunks)4 tbsp. unsalted butter, melted 12 slices smoked bacon (nitrate-free preferred)1 large, thinly sliced yellow onion1 (28-ounce) can diced tomatoes4 cups cheddar cheese 4 chopped, green onions1 3/4 cups chicken stockSea salt6 large eggs

Preheat oven to 350 degrees. In a large bowl, lightly toss the sourdough and butter and spread out on a large baking sheet. Bake for about 20-25 minutes until bread is golden. Cook the bacon in a large skillet or microwave until crisp. Transfer bacon to a plate lined with paper towels and blot all excess fat. Add the onion to the skillet and cook until cara-melized. Add the tomatoes and cook until almost all the liquid has evaporated. Pour the onion mixture into a large bowl along with the bread, bacon, cheese, green onion, and stock. Stir until well mixed and season with sea salt to taste. Spread the mixture in a an 11 x 7 inch baking dish and cover with parch-ment paper and then with foil. Bake for 30 minutes and then remove the foil and parch-ment. Bake an additional 15 minutes until the top is crispy. Remove the baking dish. Create six craters in the bread in equal spacing and crack an egg into each indentation. Return the dish to the oven and bake for about 15 minutes until eggs are set. Runny yolks are optional. Serve warm.

POTATO EGG BAKESERVES 6–8

Potato Egg Bake is about the heartiest breakfast. For days when I know I am going to need a little extra speed, I make this the night before in my crockpot. You can also make the morning of if you have the time.


6 large, shredded russet potatoes4 tbsp. melted, unsalted butter2 tsp. sea salt1 pound spicy raw breakfast sausage12 large, whisked eggs12 ounces shredded cheddar cheese6 chopped green onions

Prepare crockpot. Place shredded potatoes in the bowl of the slow cooker. Pour butter on top and season with sea salt. Toss to combine. Using your hands, layer sausage over the top of the potato mixture. Pour whisked eggs over top. Sprinkle evenly with cheese. Cook on low for 8 hours. Garnish with green onion and serve with your favorite salsas.

CROCK POT BREAKFASTSERVES 8–10

When I know we have a busy week or even weekend, my crockpot is my best friend. The really challenging part of this is placing it far enough back on the counter so that my hungry dogs don’t try to pull it down! Make the night before and wake up to breakfast in bed!

LUNCHES

AIPBurrito BowlTurkey Plantain WrapsBuffalo BurgersGrilled Artichoke Chicken

FODMAPSFish TacosToasted CheeseSpinach Beet SaladFish Boats

GAPSZucchini LasagnaHoney MeatballsSweet Shrimp SaladGrilled Cheesacados


CAULIFLOWER RICE1/2 of a large head of cauliflower or a

full one if it’s on the small side1/2 diced, yellow onion2 cloves minced garlic1/2 cup chopped cilantroZest of one large limeJuice from half a lime2 tbsp. coconut oilSalt to taste

BURRITO BOWL1/4 cup of meat- I use shredded beef

or cubed turkey1 cup of baby spinach1 avocado sliced medium1/2 cubed mango1/2 a limeCilantro to taste

Shred the cauliflower or use a food proces-sor to pulse into the right texture. Heads up–if you use the food processor, work in batches. If the processor is overloaded, the cauliflower won’t chop up evenly. Heat a large pan to medium-high and add the coconut oil. When the oil is melted, add the onions and garlic. Cook until just translucent, then add the rice cauliflower. This is one time when overcrowding a pan and creating steam works to your advantage. For this recipe, we don’t want browned cauliflower–just gently cooked through. Then add in the lime zest and fresh cilantro. You may also want to add a bit of salt and pepper too; season to your preference. Mix together in the pan and transfer to a serving dish. Squeeze the fresh lime juice over the rice and serve. Place spinach on bottom of bowl and layer in the spinach, meat, avocado. The cilantro gives a very fragrant scent to the rice if you cook them together–I do!

BURRITO BOWLSERVES 2

You probably have noticed that a lot of the recipes serve 6-8. The reason for this is that I like leftovers for lunch! It is one tip I learned in managing stress and a busy life. It has helped me cut out a few steps, save time and some of that precious energy that many of us must balance. Another great dinner dish that can be served up the next day!


WRAPS1 large green plantain1/2 cup water1 tbsp. coconut oil or ghee 1/2-1 tsp. sea salt (depends on

how salty you like things) FILLING2 turkey breasts, grilled and diced1 avocado sliced mediumTomatillo salsa* see recipeHandful of baby spinachSea salt to tasteCilantro to tasteMix filling ingredients into a

coarsely chopped salad

Pre-heat your oven to 375 degrees. Get a 8 or 10 inch pan. Place 1 tbsp. coconut oil in pan. Peel your green plantain and cut into slices. Blend in your blender and add the water and sea salt and continue blending until smooth. Place your oiled pan into the oven for a few minutes until warm. Remove pan from oven and pour in your plantain batter. Place pan back into oven and bake for about 20-25 minutes. Let cool a little before removing from pan. Slice and fill plantain wraps with turkey filling. Enjoy!

TURKEY PLANTAIN WRAPSSERVES 6

I try to limit my corn intake but if I’m tired or busy, corn tortillas will do in a pinch. If I have that luxury of time and zen, then I’ll go all out and whip up a batch of plantain wraps. These guys are my workhorses and can accommodate any filling from savory to sweet and in between!


BURGERS1 tbsp. coconut oil1/2 tsp. sea salt1-2 pounds ground buffalo (I like Wild Idea out of South Dakota)2/3 tsp. garlic powder1/4 tsp. ground turmeric1/4 tsp. sea salt2 whole avocados sliced

POTATOES1/2 cup red onions sliced 3 medium

sweet potatoes cut into wedges1/2 tsp chili powder1 tsp garlic powder1/2 tsp ground coriander1 tsp kosher salt1/4 cup coconut oilJuice of half a lime

Preheat the oven to 400 degrees. Peel and slice the sweet potatoes. Bring together the spice blend in a small bowl. This would be the chili powder, garlic powder, ground coriander and salt. Melt 1/4 cup of coconut oil and pour over the fries. Toss to coat. Once the sweet potatoes are covered in the melted coconut oil, start tossing in the spice blend. Place the seasoned fries in your favorite roasting pan or cookie sheet and roast at 400 degrees for roughly 25 to 30 minutes and turning occa-sionally.

Burgers:Preheat the oven to 450 degrees or fire up the grill! Rub the mushroom caps with coco-nut oil and season each with a pinch of salt. Place on a baking sheet with the bottom up and roast for 10-12 minutes or until lightly browned. Combine the meat and seasonings and mix well. Shape into patties and cook in a large, oiled skillet over medium heat for 3-5 minutes until no longer pink in the middle. Serve the patties in a Portobelo bun with pineapple, avocado, and onion rings. Shown here is a gluten free sourdough roll.

BUFFALO BURGERSSERVES 6

These are my favorite burgers and they will turn you into a believer of buffalo meat. It’s lean and has a lightly peppery flavor. One of the best places to buy buffalo burgers is from a ranch called Wild Idea out in South Dakota. These farmers raise sustainable buffalo and have an awesome story behind their practice. You can find them referenced in the back of this book.


1 head roasted garlic9-10 artichoke hearts (about 2

cups worth)1 tsp. coarse grain sea salt 1 cup flat-leaf parsley (folded

and packed)1/4 cup extra virgin olive or refined

coconut oil6 boneless, skinless chicken breasts

(or turkey)Handful of organic baby spinachSea salt to taste

Preheat oven to 400 degrees. Soak skewers in water for at least an hour. Roast one large head of garlic and mix with the artichoke hearts, sea salt and flat-leaf parsley into a food processor. Add in olive oil. Butterfly six boneless, skinless chicken breasts. Scoop equal amounts of the artichoke mixture and spread into the pocket on the butterflied chicken breast. Tie off with cooking twine if you want to ensure breasts stay together. Top the mixture with a small handful of raw baby spinach. Carefully fold the chicken breast back together and secure the open side with the soaked skewers. Add a sprinkle of addi-tional sea salt to the top of the chicken. Place the chicken down in a single layer side by side. Grill each side until chicken is cooked thoroughly. Serve warm and garnish with parsley. Serve warm.

GRILLED ARTICHOKE CHICKENSERVES 2

I don’t like the taste of chicken personally, so I’ll substitute turkey wherever I can. But for you chicken lovers, this is a great, fast recipe that only requires you to find a can or jar of artichokes if you don’t feel like steaming fresh ones. Makes great leftovers for lunch! You can make this on the grill or in the oven.


2 Wild Atlantic cod fillets1 cup thinly sliced red cabbage1/2 cup thinly sliced green cabbage1 thinly sliced red onion1 tbsp. coconut oil1/4 cup lemon/lime juice1 sliced avocado4 corn taco shells1/4 cup freshly chopped parsley1 pinch of cayenne for kickSea salt to taste

Cook fish on medium low heat in a pan with coconut oil, lime and lemon juice. Season with your favorite herbs. I use Mrs. Dash’s. When fish is translucent, remove from heat. Scoop 1/4 of the fillet into a taco shell stuffed with fresh cabbage and red onion. Add avocado slice, cilantro to taste and your favorite salsa or hot sauce. Sprinkle a little more lime juice over the top. Refrigerates well and can be taken for lunch! Serve warm over cool cabbage.

FISH TACOSSERVES 4

Fish oils are touted as the holy grail of health so I try to sneak in a few fish dinners here and there. These tacos are a great option for lunch, breakfast or dinner!


2 slices Udi’s Bread2 slices Turkey (BHT free)1 slice of sharp cheddar cheese1/2 tbsp. butter

Butter bread. Layout open face butter side out in toaster pan or cookie sheet. Lay out turkey and layer cheese over top. Melt in toaster or oven and enjoy warm!

TOASTED CHEESESERVES 1

A classic that never gets old. Dip it in your favorite soup–mine is butternut! You can try this and explore with a variety of different soups. I usually pair mine with tomato and I love to stuff jalapeno’s in them too. Great recipe for when you just need a quick go to recipe to save the day!


Less is more with this salad. This salad can be served cold in the hot months or warm as a stand alone meal or appetizer. Full of nutrients and tastes awesome. Sub in turkey if you want something other than chicken.

1/2 chicken breast1 cup baby spinach4 small roasted beets1/4 cup sliced fresh carrots1/4 cup of sliced cucumber5 sliced medium radishes

*Mrs. Dash to taste for lower sodium option.

Grill chicken in pan. Season with salt free Mrs. Dash original. Roast beets night before. Toss all ingredients into a salad. Serve with olive oil, lemon and sea salt.

SPINACH BEET SALADSERVES 2


2 cans of tuna, drained1 finely chopped green apple1 chopped carrot2 ribs celery, finely chopped1/2 cucumber, finely chopped2 tbsp. red onion, finely chopped1 tbsp. fresh dill1 clove garlic, minced1/2 cup olive oil1 tbsp. apple cider vinegar1/2 endive heads

PARMESAN CRACKERS2 cups shredded ParmesanPepper to taste

Place the tuna, apple, carrot, celery, onion, dill, and garlic in a large bowl and stir to com-bine, breaking up the clumps of tuna. Add the olive oil, apple cider vinegar, lemon, and sea salt and stir well to combine, until the tuna has absorbed all of the oil. Trim the ends off the endive, and separate the leaves. Serve each leaf with a scoop of tuna salad.

To make the crackers, I simply warm up a pan on high, drop the Parmesan cheese directly on to it. I cook the cheese until it becomes hard and light brown. Freshly cracked pepper on top for taste. Makes a great cracker!

FISH BOATSSERVES 8–10

This very versatile dish can also be made using salmon or smoked salmon (lox). Instead of mixing the apple, carrot, celery, onion into the tuna, I mix in sour cream and roll the salmon around the firm cream and mince ball. That’s the beauty of this–it’s customizable!


4 large zucchini for noodles(Use noodle spiral cutter)

2 tsp. toasted sesame oil or coconut2 tbsp. all natural almond butter1 tbsp. gluten free low sodium

soy sauce1 tbsp. red Thai curry paste1 tsp. brown sugar1 tsp. rice wine vinegar8 ounces skinless boneless

chicken breast or turkey, cut in bite size pieces

2 tbsp. garlic infused oil1 tbsp. minced ginger3 large julienned carrots2 tbsp. fresh cilantro or basil

finely chopped

Cook zucchini noodles quickly in lightly oiled pan until al dente. Add 1 tsp. refined coconut oil and chicken/turkey to large non-stick skillet and cook over medium heat. When chicken/turkey is almost cooked through, add garlic oil, ginger, carrots and until veggies are al dente. While noodles and chicken or turkey are cooking, prepare sauce by combining the remaining sesame oil, almond butter, soy sauce, red curry paste, brown sugar and vinegar. Add cooked zucchini noodles to chicken or turkey and vegetables. Turn off heat. Drizzle sauce over and gently mix. Transfer mixture to a plat-ter. Garnish with fresh cilantro or basil and optional nuts. Squeeze 2 of the lime quarters over dish and garnish with lime wedges.

ZUCCHINI LASAGNASERVES 4–6

If you have a Kitchenaid and spiralizer, this is the best recipe for you! I have my mothers 30 year old Kitchenaid (it’s a workhorse) and it is still going all these years later. I use the spiral-izer attachment to crank out curly zucchini noodles.


1 1/2 pounds ground turkey1/2 yellow onion, diced small2 garlic cloves, minced1/2 tsp. fine salt1/4 tsp. ground pepper2 tbsp. maple syrup Grade B2 tsp. cider vinegar1 cup baby spinach

Preheat oven to 375 degrees. In a medium bowl, mix together turkey, onion, garlic, maple syrup and vinegar. In a large skillet, heat olive oil over medium-high. Add meat-balls and cook until browned on all sides, 10 to 12 minutes. Transfer skillet to oven pan and bake 5 minutes. Remove from oven, pour honey mixture over meatballs, and swirl skil-let to coat; bake until liquid is reduced andmeatballs are glazed, 5 minutes, swirling halfway through. Can be served on a wilted bed of baby spinach.

HONEY MEATBALLSSERVES 1

I cheat a lot. You can use cased sausage, remove casing and make your meatballs that way. Sneaky, right? It’s already mixed and ready to go–saves a lot of time for busy weeks. These meatballs are great alone as part of your favorite gluten free Italian dish.


3 tbsp. fresh lime juice2 tbsp. coconut oil1 tbsp. raw sugar1 tbsp. minced jalapeno,

remove seeds1/4 tsp. crushed red pepper1 tsp. kosher salt2 large mangoes2 medium avocados2/3 cup thinly sliced green onions2/3 cup cilantro, chopped1 lb. salad shrimp peeled and cooked10 gluten free crackers optional for serving salad on

PARMESAN CRACKERS2 cups shredded parmesanPepper to taste

In a large bowl, whisk together lime juice, oil, sugar, jalapeno, crushed pepper and salt until the sugar and salt dissolve. Dice mangoes and avocados into 3/4-inch cubes; add to bowl. Toss in cooked salad shrimp. Serve over salad greens or eat with your favorite gluten free crackers–or our Parmesan crackers from our Tuna Boats recipe.

SWEET SHRIMP SALADSERVES 2

A great dish for hot summer days or anytime you’re feeling like a little shrimp. Also can be a great cocktail appetizer! If you don’t like sweet baby shrimp, grill or bake up some jumbo ones. This can also be served with rice as a main or side salad.


1 avocado1 tbsp. hot sauce- Tapatio or Cholula*1 tbsp. lime juice1/4 cup parmesan cheeseSea salt to tasteENER-G brown rice bread*unless you have nightshade sensitivity then skip this.

Cook either on grill or heat oven to 425. Slice the avocado in half and remove the stone. Cuts slices into avocado but do not scoop fruit out. This helps the cheese and hot sauce soak into avocado. Pour the sauce over each half, then top with lime juice and sea salt. In the stone hollow of the avocado, put a fourth of the cheese on each avocado half. Place under the hot grill for 2 minutes. Top with remain-ing cheese and bake in oven for another 2 minutes until completely melted and warm. Sprinkle fresh lime on top and enjoy! I soak my toasted bread tops in fresh lime juice–this might seem weird, but it tastes amazing!

GRILLED CHEESACADOSSERVES 2–3

A slight variation on the grilled cheese that adds in those beneficial fatty acids that only those avocado can do. Feel free to throw in a dash of hot sauce to kick this sandwich up a notch!

DINNERS

AIPDirty Turkey RiceFauxmato ChiliPigs in a BlanketTurkey Stew

FODMAPSTurkey Rice BakeMexican CrockpotMeatball Cabbage SoupMack & Cheese

GAPSMackeroleTurkey Sausage BreadChicken Lettuce WrapsPlantain Pizza


1 tbsp. coconut oil1 yellow onion, chopped3 cloves garlic, crushed4 large carrots, peeled and diced1 butternut squash, peeled,

seeded and diced3/4 cups bone broth or

organic veggie broth1 tsp dried thyme1/2 tsp. ginger1/4 tsp. cinnamon1/4 tsp. turmericSea salt to taste3 cups leftover turkey or

diced turkey sausage without casing

Melt the coconut oil in a large pan over high heat. Add all the vegetables and cook gently until they soften. Pour in the broth and add the remaining ingredients. Simmer gently for 20 minutes. While the soup is simmering, chop or shred the turkey into bite-size pieces. Once the vegetables are tender, puree with a stick blender until smooth. Add the turkey (or chicken) and allow to heat through. Taste and adjust the seasonings. Serve warm.

BUTTERBALL SQUASH SOUPSERVES 6–8

This is my favorite soup for a cold winter or whenever I feel the need to infuse my body with a warm, anti-inflammatory soup. Full of warming spices and creamy butternut, I love to add turkey for a little extra protein.


2 medium onions, chopped4 cloves of garlic, crushed2 lb. ground beef or turkey, preferably grass fed3 cups bone broth3 large carrots, peeled and diced4 large beets1 tbsp dried oregano1 tsp dried thyme1 tsp. onion powder1/2 tsp. ground ginger1/2 tsp. garlic powder1/4 tsp. cinnamon1/4 tsp. ground cloves

Place all ingredients into slow cooker on low for 8 hours or for a fast cook in a large stove top soup pot. Taste and adjust seasonings as necessary. Serve topped with a spoonful of guacamole, sharp white vintage cheddar and greek yogurt. * Cheat and use McCormick’s Gluten Free Chili Seasoning!

Guacamole recipe is on page 137.

FAUXMATO CHILISERVES 6–8

Many sufferers of autoimmune disease struggle with nightshade vegetables. This recipe allows you to eat chili without the stress of tomatoes. Beets are a wonderful substitute for any meal that asks you to use tomato.


2 cups “Fauxmato” Marinara Sauce8 large sour cabbage leaves, blanched1 lb. ground beef (preferably grass-fed)1 small onion peeled and chopped2 cloves chopped garlic8 finely chopped mushrooms1 cup chopped fresh spinach, packed1/4 cup bone broth1 tbsp. fresh basil, chopped1 tbsp. fresh thyme, chopped2 tbsp. fresh parsley, choppedSea salt to taste 2 tsp. nutritional yeast “Nooch”

(optional Bragg’s product)Sea salt to taste

Preheat the oven to 350 degrees. Heat a skillet over a medium,high heat. Add the ground beef to skillet and brown for approximately 5 minutes. Add in the onions, garlic and mushrooms, and cook until tender. Add the spinach, broth, herbs and sea salt to taste. Simmer gently until the spinach is wilted and most of the liquid has evaporated. Take the cabbage leaves, and fill each with 1/8 of the meat mixture. Roll the cabbage leaf around the filling, tucking in the ends to make 8 neat parcels. Put Fauxmato sauce in bottom of dish. Place cabbage rolls into dish, cover with remaining Fauxmato sauce. Sprinkle Nooch on top for cheesy taste.

Fauxmato Sauce recipe, see page 134.

PIGS IN A BLANKETSERVES 6–8

Everyday is a celebration and these little cabbage meat dumplings are the perfect everyday dinner option. My mother used to make them for me, not only are they delicious but nostalgic of her cooking as well.


1 tbsp coconut oil1 chopped, yellow onion3 cloves crushed garlic4 large peeled and diced carrots 2 cups of mushrooms4 cups bone broth or organic

veggie broth1 tsp. dried rosemary3 tsp. fresh flat leaf parsley1 1/2 tbsp. fresh

veggie bouillon 1/4 tsp. turmericSea salt to taste

Melt the coconut oil in a large, heavy based pan over a low heat. Add all the vegetables and cook in stock until they soften–about 10 minutes. Add herbs. Simmer gently for 20 minutes. While the soup is simmer-ing, chop or shred the turkey into bite size pieces. Once the vegetables are tender, add in chunks of turkey and allow to heat through. Add sea salt and Nooch to taste.

TURKEY STEWSERVES 8–10

This stew is just what a cold day or a need for comfort calls for. I like to keep my turkey and vegetables chunky and simmer them a little longer to make them soft. If you have leftover turkey bones from another meal or a good bone broth, use that as the base stock of this soup.


8 pieces of nitrate free bacon8 skinless turkey breasts cut in half2 tablespoons olive oil1 cup cooked white rice (jasmine

or basmati)6 crushed garlic cloves1 tsp. ground turmeric1 small lemon, rind grated, juiced2 cups organic veggie or

turkey bone broth1/4 cup coriander leaves

RICECooked rice1/2 cup of turkey broth1 cup Finely chopped zucchini1/2 cup finely chopped yellow onion1/2 tsp. turmericSea salt to taste

Preheat oven to 375 degrees. Lay bacon flat on a board and cut in half, lengthwise. Wrap 1 length of round each turkey breast. Securewith toothpicks. Heat oil in a frying pan over medium-high heat. Cook turkey, in batches, on each side until bacon is light golden and turkey is cooked. Remove to a plate. Add cooked rice to pan. Reduce heat to low. Add onions, garlic, turmeric, lemon rind, stock, and salt and pepper to pan. Cook, stirring, until well combined. Transfer mixture to anovenproof casserole dish. Arrange turkey breasts over rice, pressing down gently. Cover with a tight-fitting lid or foil. Bake for 50 minutes or until rice is tender and turkey is cooked through. Remove from oven. Drizzle with lemon juice. Sprinkle with coriander. Remove toothpicks. Serve warm.

TURKEY RICE BAKESERVES 6–8

This is a hearty dish. Turkey, bacon, dirty rice–it’s complete mashup of protein and carbs! I like to lay thin slices of lemon underneath the turkey bacon wraps. The lemon opens up the flavor of both the meat and rice. Garnish with cilantro and enjoy warm.


1 cup gluten free Ziti pasta3/4 cup plain rice milk1 tbsp. Challenge/Lactose free butter 1 cup shredded cheese- I like to use

Gruyère, Parmesan and and old white cheddar

1 tbsp. gluten free flour1 tsp. salt1 tsp. pepper1/2 tsp. gluten free Asafoetida Powder (Garlic & Onion Replacement) or just skip this. If you can have onion and garlic then I recommend fresh.

*Optional dash of paprika at end for flavor.

In a large saucepan, cook pasta over high heat. While the pasta is cooking, heat milk in a small saucepan set over medium heat. Add butter to the warm milk. Once the butter is melted, remove from heat and stir in the glu-ten free flour, salt and pepper to the mixture. Once mixed, stir in the cheese. When pasta is finished cooking, drain (do not rinse in cold water it may fall apart). Combine the pasta and cheese mixture. * I like to add steamed asparagus and baby spinach to mine. You can add whatever you want to this- meat and veg-gies–it’s a highly customizable dish.

MACK & CHEESESERVES 6–8

This hearty and creamy dinner will fill you up, guaranteed. When I’m feeling like a warm, comforting meal, I go right for this one. The fun part is that if you can have dairy, you can experiment with various cheeses. If not, dairy free cheese is certainly an option. Paprika or spice to taste and your ability to handle peppers or spice. Keeps well as leftovers so you might even have lunch ready for the next day.


1 lb. ground turkey (any ground meat can be substituted.

1/2 cup olive oil (try garlic infused for flavor)

1/2 cup black olives1 red bell pepper (red- omit if you have

issues with nightshades)2 cups shredded cheese1/4 cup fresh cilantro1/4 cup fresh chives1 tsp. salt1/2 tsp. pepper1/2 tsp. cumin1/2 tsp. paprika1/2 tsp. oregano1/2 tsp. dried parsley1/4 tsp. cayenne pepper

Dice red bell pepper into small pieces. On stove top, grill ground turkey and diced red bell pepper in olive oil in a pan. Add spices and chop cilantro, black olives and chives and set aside. When turkey is cooked, move turkey, peppers and spices to a crock pot and turn on high. Add in the diced cilan-tro, chives, black olives and cheese. When finished cooking, transfer to the center of a lettuce bowl. Serve warm and top with green onions and more cheese.

MEXICAN CROCKPOTSERVES 6–8

One of my favorites as a dinner or as a dip to bring to a friends house. This crockpot is great on a tortilla or served in a hard taco shell or with corn chips. I like to serve mine in a hydroponic grown head of lettuce that I core out into a bowl–it’s not just pretty but keeps your corn chips from going soggy!


MEATBALLS3 lbs. ground beef3 cloves minced garlic2 tbsp. dried oregano2 tbsp. ground cumin1 pinch cayenne pepper1 tsp. sea salt1 tsp. black pepper

SOUP2 chopped red onions5 cloves minced garlic1 small, minced jalapeno1/4 cup bacon grease7 sliced carrots1/2 head cabbage, shredded2 cans diced tomatoes1/2 cup cilantro, chopped10 cup chicken broth1 tbsp. dried oregano1 tbsp. cumin3 tsp. sea salt1 cup sour cream, optional1 diced avocado

Preheat the oven to 425 degrees. Combine the meatball ingredients with your hands in a large bowl. Shape the meat mixture into small/medium balls and set on a metal baking sheet. Bake for 35 minutes. In a large stock pot saute the onion, garlic and jalapeno in butter or ghee until the onion is translucent. Add in the carrots, cabbage, tomatoes, cilan-tro, broth, oregano, cumin and salt. Bring to a boil, then reduce heat and simmer for 25 to 30 minutes, stirring occasionally. Add in the cooked meatballs. Top with sour cream and diced avocado. Serve warm.

MEATBALL CABBAGE SOUPSERVES 4

Don’t feel like making meatballs from scratch? Try my meatball cheat. Using your favorite sau-sage, remove casing and cut into equal chunks. Form into meatballs. I am a big fan of this soup and this timesaver.


4-6 medium, cubed sweet potatoes (leave skin on)

1 diced, yellow onion2 cups baby spinach2 bunches of asparagus2 cubed zucchini2 cubed yellow squash1 lb. ground spicy turkey sausage

(or other grain/grass fed meat you prefer)

1 tsp. turmeric1 tsp. cayenne pepper1 tsp. smoked paprika1 tbsp. refined coconut oil1 tub of greek yogurt6 eggsShredded cheese (sharp white cheddar)

In a large dutch oven or equivalent, brown onions and turkey sausage in coconut oil. Add all the rest of vegetables, spices and veggie stock until sweet potatoes are softened. Pre-heat oven to 425 degrees. In a large glass cas-serole dish place fresh baby spinach on bottom Place all of the cooked vegetable and meat mixture over the top of spinach. In a separate bowl mix eggs and greek yogurt together until a creamy mix is made. Pour yogurt and egg mix over veggies and meat. Sprinkle cheese on top of this. Cover with tin foil and bake for 25 minutes. Take off cover and bake for 20 more minutes until cheese has browned and casserole has bubbled up. Serve warm.

MACKEROLESERVES 6–8

Mackerole is a joke my husband and I have. Brian is a great cook but for while he had a casse-role obsession–we ate casseroles for what felt like a year straight! This is one of our favorites that we cooked up together. It is versatile enough to go into a burrito or eat out of a bowl. Full of fresh veggie goodness!


1 lb. turkey sausage4 cups of turkey bone broth2 cups cubed zucchini1/2 dried cranberry*1 sprig fresh rosemary5 sprigs fresh sage1 cup vintage cheddar or Gruyère

BREAD1 pkg. gluten free cornbread1 tsp. crushed dried sagePepper to taste

*Use applesauce cups to sub for eggs

Make cornbread the night before so it can dry out overnight. Preheat oven to 425 degrees. In a large, deep pan, cook the sausage, broth, zucchini, cranberry and herbs until cooked through. Add in the dried out cornbread, mix and transfer to a baking dish. Top with grated cheese and bake for 25 minutes until the cheese is brown. Serve warm and enjoy!

TURKEY SAUSAGE BREADSERVES 4–6

A true hybrid–not quite a casserole and not quite a bread. This delicious dish combines sweet and savory. I use this in place of stuffing around the holidays and I use it as a meal as well. I like to add in the dried cranberries at the beginning to soften them.


CHICKEN1 pound ground chicken1/4 cup fermented tamari sauce 1 tbsp. sherry cooking wine

VEGETABLES2 tbsp. coconut oil 6 chopped mushrooms2 chopped carrots6 chopped green onions 2 cloves minced garlic 1 tbsp. minced fresh ginger2 tbsp. fermented tamari sauce or coconut aminos (Bragg’s)2 tsp. sesame or coconut oil

For the Wrap and Toppings:1 head leaf lettuce or Bibb lettuce1/2 cup chopped cilantro (optional)1/4 cup chopped cashews (optional)

Marinate chicken overnight in tamari and sherry in a medium bowl. Heat 1 tbsp. of coconut oil in a large sauté pan over medium heat. Add the chicken and cook, stirring occasionally until the meat starts to turn golden brown. Place the chicken into a bowl and set aside. Add remaining 1 tbsp. coco-nut oil to the pan and swirl to coat. Add the mushrooms and cook until the edges are just becoming golden brown. Add the carrots and cook until the carrots are cooked. Add in the green onions and sauté for 3 minutes. Make a well in the center of the pan and add the garlic and ginger. Cook the garlic mixture in the middle of the pan until you can smell the garlic and then stir the garlic mixture into the rest of the vegetables. Place the chicken back into the pan and stir in the tamari and sesame oil. Place a lettuce leaf on a plate and spoon a few tbsp. of the mixture onto the lettuce. Top with cilantro, scallions, red chili sauce or cashews. Serve immediately.

CHICKEN LETTUCE WRAPSSERVES 6–8

Use any kind of meat that you like. I’ve made these using ground beef, buffalo and turkey. You really can’t go wrong. Add crispy rice noodles for a little crunch. I also like to serve mine with rice–it makes a great rice bowl for the next day!


CRUST1 large green plantain1/2 cup water1 tbsp. coconut oil or ghee1/2-1 tsp. sea salt (depends on

how salty you like things)

SAUCE1 can San Marzano1 tsp. oregano1 tsp. basilSea salt to taste

TOPPINGSWhatever you like!

Pre-heat your oven to 375 degrees. Get a 8 or 10 inch pan. Place 1 tbsp. coconut oil in pan. Peel your green plantain and cut into slices. Blend in your blender and add the water and sea salt and continue blending until smooth.

Place your oiled pan into the oven for a few minutes until warm. Remove pan from oven and pour in your plantain batter. Place pan back into oven and bake for about 20-25 minutes. Let crust cool a little before remov-ing from the pan.

*Use Fauxmato Recipe for sauce if you can-not have nightshades.

Once crust and sauce are made, you can add whatever toppings you like. For this recipe, I like to add baby spinach, arugula, fresh buf-fala mozzarella and thinly sliced ham- which is a cheat for me. Bake in oven until cheese and ham brown up slightly. Serve.

PLANTAIN PIZZASERVES 3–4

This is another family favorite. We love to make the crust and try out different toppings. My personal favorite is pineapple, jalapenos, mushrooms and a nitrate free salami, thinly sliced with fresh buffala mozzarella melted on top. Fun family recipe to make!

DESSERTS

AIPMarshmallowsBlueberry Almond CobblerMack’s Dream CookiesNoBake Almond Bars

FODMAPSMacaroonsCranberry JelliesBlueberry MuffinsLemon Curd

GAPSLemon SconesPumpkin PuddingCoco Lemon BitesBlueberry Shortbread


1 cup water3 tbsp. of gelatin1 cup honey1/2 tsp. sea salt1/2 tsp. vanilla extractConfectioners sugar for dusting

Alternative Coffee:1 cup of coffee for water1 cup corn syrup for honey

Alternative Syrup:1 cup of maple syrup or1 cup of Karo corn syrup

Line an 8 x 8 baking dish with parchment paper. In a large mixing bowl, place 1/2 cup of water and the gelatin. In another large pot add the water, vanilla, sea salt and honey (or whatever syrup you choose). Bring this mixture to a boil for a few minutes. Slowly, add this hot mixture to the bowl of water and gelatin. Using a hand held beater on high, blend the mixture for approximately 10-12 minutes until it become light and fluffy and lightens in color. Pour the mixture into parchment paper lined pan and place in your fridge to firm up for 2 to 3 hours–it may take longer to firm up. Dust lightly with confec-tioners sugar and cut up into cubes.

Alternatively, you can substitute in 1 cup of coffee and corn syrup or honey to make a mocha flavored marshmallow.

MARSHMALLOWSSERVES 12+

These are just plain fun to make and your imagination can lead you down many paths to create your own unique brand of marshmallow. Don’t fear corn syrup if you want to create a more traditional marshmallow either. Their square shape is fun too!


TOPPING1/2 cup almond flour, extra fine3 tbsp. of butter (dairy free)1 tbsp. of grade B maple syrup1/2 tsp. sea salt1 tsp. vanilla extract

FILLING1/2 cup frozen blueberries(or whatever berry you prefer to eat.

Heat oven to 350 degrees. Place the berries on the bottom of a ramekin. In a small bowl add the topping ingredients and mix until you have a dough. The dough will not be thick. Place the topping on the frozen berries. Place mixture in oven at 350 degrees for approxi-mately ten minutes. Serve warm, top with more almonds or cream.

BLUEBERRY ALMOND COBBLER1 RAMEKIN PER PERSON

This is a fast and easy dessert that you can either whip up on a weeknight or make to bring to a party. It’s fast, easy, dairy, gluten and egg free! Who says being gluten free means suffering? I love trying this with various seasonal berries; strawberry in summer, huckleberry in fall and blueberry year round. Try any kind of fruit you like!


2 cups gluten free Bisquick pancake mix

1/3 cup butter1/2 cup raw sugar1/2 small jar of marshmallow fluff- 1 applesauce cup or egg (I’m allergic to

eggs so he dreams in applesauce substitutions it seems)

1 tsp. vanilla1 tsp. salt3/4 cup chocolate chips- husband uses

Ghiradelli milk chocolate chips.1/3 cup almond milk

Mix the butter, vanilla, applesauce, sugar and marshmallow fluff first. Then, add in salt, Bisquick, chocolate chips. Add in the milk last. You might not need the full 1/3 cup. The dough should be a somewhat thinner but still formable consistency. Bake for approximately 11 minutes at 375 degrees or until the cookies turn light brown. This is a cakier cookie–and it doesn’t suck.

MACK’S DREAM COOKIESSERVES 6–8

This one is near to my heart. My dear husband actually dreamed up this gluten free cookie inhis sleep. Now, if that isn’t love in the subconscious, I don’t know what is. It is a cakier cookie due to the Bisquick but this is not a cookie to put your nose up at. It tastes awesome!


1 cup almond butter1 cup coconut flour, sifted1 cup gluten free oat flour1/2 cup coconut sugar*1/2 tsp. cinnamon1/4-1/2 cup almond milk ((NOTE- For a

completely allergy free bar, substitute for non dairy non-nut milk)

1 cup melted Ghiradelli milk chocolate or paleo chocolate- your choice.

In a large mixing bowl, combine the coconut flour, oat flour, coconut sugar, sea salt and cinnamon. Mix until combined. Stir through the almond butter until fully mixed. Batter should be crumbly. Add the almond milk, one tbsp. at a time, until a very dense batter is formed. Press into a lined 9 x 9 inch baking dish and press firmly. Add the melted choco-late over it and refrigerate for at least 2 hours. Remove from pan and cut into bars.

NO BAKE ALMOND BARSSERVES 8–10

This is a great snack for days you just need a little sweet pick me up. I keep these in the fridge because they do taste great chilled. I’ve also made these adding in dates and dried cranberries. You could try whole almonds as well.


INGREDIENTS2 cups shredded coconut4 tbsp. honey5 tbsp. coconut oil1 tsp. vanilla4 ounces dark chocolate for melting

(i.e. chocolate chips) I use Ghiradelli

In a food processor, blend the coconut flakes until the texture becomes like a thick flour.Place into a bowl and add the honey, coconut oil and vanilla. Stir until it becomes a thick paste. Using your hands, form the mixture into 15 small balls. You might have to squeeze and work them to get them to stick. Place the balls into the fridge for 30 minutes until firm. Melt the chocolate slowly or in a double boil-er until smooth. Using two spoons, for the coconut balls in the chocolate. Place choco-late covered balls on wax paper and place into the fridge until chilled. Store in fridge.

MACAROONSSERVES 6–8

A true treat from my childhood. I can remember my mother opening up a tin of macaroons and letting us each have a few. The chocolate coconut flavored ones were my favorite. Now I make my own and they are a tasty trip down memory lane.


4 unwaxed lemons, zest and juice1 cup unrefined caster sugar1/2 cup dairy free unsalted butter,

cut into cubes3 free-range eggs, plus 1 free-range egg yolk

Place lemon zest and lemon juice, sugar and butter into a bowl. Place the bowl over a pot of simmering water- but the bowl should not touch the water. Stir the mixture frequently until the butter has melted. Lightly whisk the egg and yolk and fold them into the lemon mixture. Whisk all the ingredients and cook for 10-13 minutes until creamy and sticks to spoon. Remove the lemon curd from the heat and allow to cool. Stir occasionally. Store in fridge. I like to serve with blueberries.

LEMON CURDSERVES 6–8

Served alone or as a topping for scones, this lemon curd is a delicious dessert that is easy to make and tastes great served with berries.


1 small lemon, sliced with seeds removed12 oz. fresh cranberries1/4 cup water2 1/2 cups sugar, plus more for rolling6 oz. liquid or dry pectin

Line an 8x8 pan with two 8x13 sheets of parchment paper so that the bases and sides are lined. Place the lemon slices, cranberries and water in the food processor and puree until smooth. Add the cranberry puree and sugar into a medium pan over medium heat and stir to prevent sticking. Let mixture come to a boil, stirring frequently. This should take around 20 minutes. Stir in the pectin and bring to a boil for one minute, constantly stirring. Pour the fruit into the prepared pan and let cool to room temperature. Cover and refrigerate until cool. Once cool, pull paper onto cutting board, pat dry any moisture or condensation and cut into 1” squares. Roll in sugar before serving.

CRANBERRY JELLIESSERVES 10-12

This is a holiday favorite or anytime you feel like a little sweet and tart. These little cranberry pate drops are easy and fun to make. They refrigerate well and can be kept for upto two weeks. I serve these with a little fresh cream but they are great on their own.


2 large eggs2 cups gluten free self raising flour1 cup lactose free milk of your choice1/2 cup caster sugar2/3 cup butter or dairy free alternative1/4 cup blueberries1/3 cup shredded coconut

Pre-heat oven to 375 degrees. Mix the butter and caster sugar together until it forms a paste.Add the eggs and whisk until it cre-ates a light fluffy mixture. Using a wooden spoon or spatula fold in the mixture and then add in the blueberries and coconut. Add milk in slowly. Spoon the mixture into a greased muffin tin or paper muffin cups. Optional-sprinkle the remaining coconut on top of your muffins and place in the oven for approximately 20 minutes. The muffins are done once they are springy to touch.

BLUEBERRY MUFFINSSERVES 6–8

These muffins are great out of the oven and topped with a little cream or butter. I love making them ahead of time for a breakfast or dessert option. These freeze well.


1 cup rice flour2 tbsp. tapioca flour4 tsp. gluten free baking powder2 tsp. xanthan gum1 tsp. salt4 tbsp. caster sugar4 tbsp. lactose free butter2 lemons, zested and then juiced2 eggs, preferably free-range1/2 cup natural lactose free yogurt1 egg, beaten, for egg wash1 cup icing sugar

ICINGMix the lemon juice and icing sugar until it forms a pourable liquid.Drizzle over the scones.* Can also be served with lemon curd.

Preheat the oven to 475 degrees. Sift all the dry ingredients into a large bowl and mix. Add in the butter and zest and mix. Whisk the eggs and yogurt together. Make a well in the center of the dry ingredients and add in the egg and yogurt. Mix into a soft dough. More yogurt can be added if needed. Place on a rice-floured board and knead into a Round. Roll out the round into 1” thick and cut out rounds using a 2” cookie cutter. Place on baking sheet and add egg wash. Bake muffins for approximately 10 minutes until golden brown. Cool on wire rack.

LEMON SCONESSERVES 4

You can make these dense scones sweet or savory–that’s the beauty of the scone. Ice with sugar icing or keep sugar free to allow for a more savory flavor. Great with a dollop of butter. My cheat for these is to substitute in gluten free Bisquick flour in lieu of scratch.


1 can full fat coconut milk1/2 cup pumpkin puree2-3 tbsp. honey or other

sweetener of choice2 tsp. pure vanilla extract1 tsp. gelatinPinch sea salt2 tsp. pumpkin pie spice2 egg yolks (save the whites for the vanilla

marshmallow topping, if desired)

MARSHMALLOW TOPPING2 egg whites1/4 cup honey or other liquid

sweetener of choice1 tsp. gelatin (I use THIS)2 tsp. pure vanilla extract

Add all the ingredients except the yolks to a medium saucepan and let sit. Turn heat on to medium and whisk in the yolks. Stir constantly until the mixture is heated evenly. Do not let boil. Pour the mixture into serving cups and place in fridge for approximately 4-6 hours. For the marshmallow topping, place honey and gelatin in sauce pan and let sit. Whip egg whites with hand mixer until peaks form. Turn stove top onto medium heat and bring honey/gelatin mix to a low simmer. Take off heat and add in vanila. Slowly mix honey into egg whites. Whip until mixed. Refrigerate until used.

DAIRY FREE PUMPKIN PUDDINGSERVES 6–8

One of my favorite all time puddings, notice the pumpkin theme? I just love pumpkin and missed pumpkin desserts for so long after my diagnosis–not anymore!


CRUST1 cup raw shredded coconut1/2 cup pitted Medjool dates1 1/2 tsp vanilla extract2 tbsp. coconut oil

FILLINGZest of 2 lemonsJuice of 1 lemon1/2 cup coconut butter1/2 cup coconut oil1/2 cup coconut cream in can1/4 cup pure grade B maple syrup

Line an 8x8 baking tray with parchment. In a food processor, combine the crust ingredients and mix until it forms a ball. Remove from food processor and press the mixture into the baking tray–pressing it down firmly. Place tray in fridge. Place all the filling ingredients into a small saucepan over medium heat. Whisk the mixture constantly until it all melts into a smooth mixture. Remove from the heat and let cool. If it isn’t sweet enough, add more syrup. Place in fridge for a few hours until set. Once set, you can pour the filling on top of the crust. Let set in the fridge until it firms up. Cut into 1” squares, serve chilled or topped with a dollop of lemon curd.

COCO LEMON BITESSERVES 10–12

Kind of a like a macaroon! These are delicious and dense treats packed full of good energy. I like to serve mine with a little dollop of the lemon curd recipe.


1/2 cup softened butter3 tbsp. raw honey1 tsp. fresh minced rosemary2 cups almond flour1/2 tsp sea salt1/4 cup fresh blueberriesLemon curd optional but tastes great

Mix butter and honey in food processor. Add in rosemary, flour and salt and mix. Remove from food processor and shape into an 8” roll and wrap in plastic wrap. Place in fridge for at least an hour. Preheat oven to 325 degrees. Remove the dough roll and cut into 1/4” thick slices. Place slices on a baking sheet. Bake for 15 minutes or until the edges brown. Cool on wire rack. Top with fresh blueberries and drizzle on some lemon curd.

BLUEBERRY SHORTBREADSERVES 6–8

Kind of like a more buttery version of the scone. The fragrance of the rosemary and blueberry mixed with the butter makes this a melt in your mouth treat. This is another treat I like to top off with a dollop of lemon curd.

APPETIZERS

AIPBeefalo MeatballsButternut Squash FriesBacon Wrapped AsparagusFigs in a Blanket

FODMAPSLox and CucumberPizza CupsBlueberry JelloCucumber Bites

GAPSBacon Pineapple BitesBuffalo Chicken DipShrimp and Melon SaladKale Chips


1 lb. ground beef (grass fedbeef preferred)

1 lb. ground buffalo1/3 cup frozen, grated liver1 finely chopped yellow onion3 finely chopped garlic cloves1 tbsp. Italian seasoning1 tbsp. Worchestershire sauce, or

gluten free soy sauce or coconut aminos

1 tsp. sea salt

Pre-heat oven to 350 degrees. In a large mix-ing bowl, mix in all ingredients. *Note that the frozen, grated organ meat is optional–you can use less if desired, or none at all. Roll into balls of about 1” in diameter. Place on a large non-stick baking sheet and bake for 25-30 minutes. You can add any kind of barbecue, maple or honey glaze with these. Serve warm and enjoy!

BEEFALO MEATBALLS3–5 PER PERSON

Another cheat meatball dish. I can’t help it, these little guys make great appetizers. I like to put toothpicks in them and serve with a variety of dipping sauces. My favorite sauces are homemade barbecue sauces using fresh molasses and tomato.


1 medium butternut squash1-2 tsp. ground cinnamon1/4 tsp. ground nutmegPinch of ground clovesPinch of ground gingerPinch of sea salt1 tbsp. coconut oil, meltedDrizzle of hazelnut oil, for topping

Preheat oven to 425 degrees and line a baking sheet with some parchment paper. To cut the butternut squash, take a slice off the bottom so it stands flat on your cutting board, then take a slice off the top. Lay the squash on its side then cut it in half in the middle so you now have two pieces, the top and the bottom. Cut each of these pieces in half length ways so now you have 4 pieces and scoop out the seeds from the bottom part of the squash. I leave the skin on mine. Place the fries into a mixing bowl and add in your seasonings. Rub the seasoning mix all over the butternut squash pieces. Place onto your lined baking tray and pour over the melted coconut oil. Bake for 20 minutes then remove from the oven, flip the fries over and bake for another 20 minutes. Serve warm with garlic olive oil drizzled over the top.

BUTTERNUT SQUASH FRIESSERVES 6–8

These are great with a variety of seasonings. I use this recipe if I want a little sweet and if I want a little savory, I substitute in rosemary and sage. Serve with your favorite condiment. You can also turn these into cheesy fries by melting shredded cheese over the top (or sub in almond cheese if you cannot have dairy).


1-2 bunches of asparagus1 package of nitrate free uncured

maple baconRaw brown sugarPinch of smoked paprika

Heat oven to 425 degrees. Cut off woody stems of asparagus. Cut bacon in half. Take 4-5 asparagus stems and wrap bacon tightly around the middle. Use a toothpick if desired to secure it. Place asparagus bacon wraps on nonstick cookie sheet. Drizzle raw brown sugar over top. You can use honey or whatever sweet works for you- agave, etc. Serve warm.

BACON WRAPPED ASPARAGUSSERVES 6–8

Just like Figs in a Blanket, this can be customized to any preference. Stuff it with cheese, drizzle with honey, syrup or brown sugar. Serve this warm as an appetizer or pair with a main dish.


10 fresh Black Mission Figs - you can alsouse dried figs or even dried dates

1/3 pound fresh cut prosciuttoHerbed goat cheeseDrizzle of honey

Preheat oven to 425 degrees. Wash, dry, trim off the stem, remove extra pits and slice the figs in half. Stuff figs with goat cheese if you like. Then, remove the prosciutto from the fridge and cut down the middle to make two thin rows of prosciutto. Begin rolling up the stuffed figs in the the meat. Bake until brown or cheese melts. Allow the figs to cool for about 10 minutes, then lightly drizzle with honey or maple syrup. Makes about 20 little individual servings and are best served at room temperature.

FIGS IN A BLANKETSERVES 6–8

One of my very favorite appetizers to take to a party. These simple to make mini bites never disappoint. They can be served warm out of the oven or chilled. If honey isn’t your jam, you can use any flavored berry jelly, marmalade or syrup such as agave or maple. Easy to make, easy to take, delicious and healthy. This is my most requested party dish.


1 package of lox or smoked salmon1-2 tbsp. of veganaise mayonnaise

or regular mayo if you cannot use veganaise or goat cheese or herbed cream cheese

1/2 cucumber cut finely10-12 gluten free crackers or use

cucumbers for protocol.

Slice cucumber into nice thin slices. Spread cream cheese or herbed goat cheese on top of the cucumber. Slice lox in half length-wise. If you don’t do this, the roll will be too long and thick. Embed the lox roll on top of the spread and garnish with a small slice of lemon. Chill in fridge and serve cold.

This is a fast, easy and tasty appetizer to bring to any party. I personally like to use goat cheese instead of an herbed cream cheese because goat cheese tends to be easier on the stomach for most poeple who suffer from autoimmunity or lactose intolerances. This appetizer can be served up any season!

LOX AND CUCUMBERSERVES 8–10


24 slices of good quality pepperonior salami- nitrate free.

1/2 cup thinly sliced red pepper1/2 cup chopped tomatoes–exclude this if you have nightshade sensitivity1/2 cup pizza sauce or marinara sauce

(look for a brand with natural ingredients only) or use Fauxmato sauce

2 tbsp. fresh basil, chopped4 oz. almond cheese, sliced into cubes*

*(Optional–Almond cheese is dairy-free and can be found in most grocery stores.)

Preheat your oven to 400 degrees. Press one slice of salami, prosciutto or pepperoni into each muffin cup. Fill each pepperoni cup with sweet peppers and fauxmato. Add about 1 tsp. of sauce to each cup. Add the almond cheese on top of the sauce, and sprinkle some fresh basil on top of each mini pizza. Place in the preheated oven and bake for 7-10 minutes or until salami is crisp. Remove from the oven and serve warm.

PIZZA CUPSSERVES 4

Use fauxmato sauce if you want. These are great for a party or for a meal. I like to make these ahead of time, freeze and reheat if I need a snack in a pinch.


2 cups coconut milk1 cup of blueberries3 tbsp. lemon juice2 tbsp. gelatin4 tbsp. raw honey

Blend all ingredients in blender. Transfer the mixture to a medium pot and cook over low heat. Stir gently until gelatin is dissolved. Pour into individual serving ramekins or dish of choice and refrigerate for a few hours until the gelatin springs back to the touch.

BLUEBERRY JELLOSERVES 6–8

Nothing more refreshing on a hot day than a little jello! This homemade recipe is chock full of blueberry goodness and tastes like a blueberry creamsicle.


1 large English cucumber3/4 cup cottage cheese2 tsp. garlic infused oil2 tsp. fresh dill, chopped or about1 scallion, sliced, for garnish or use

flat leaf parsley

Wash cucumber, trim ends and cut into 1 1/2 inch slices. In small bowl, season cottage cheese with garlic infused oil and dill. Place 1 tbsp. of cheese mixture over each prepared cucumber slice. Garnish with scallion slices or flat leaf parsley and lemon.

CUCUMBER BITESSERVES 6–8

The cucumber bite is another imagination station. If cottage cheese isn’t your thing, you can top this versatile veggie with just about any kind of dip or mixture you like!


1 package of smoked maple bacon (nitrate free, uncured)

20-30 bite size pieces of pineapple(adapt to your party size)

1 tbsp. pure maple syrup

Preheat oven to 350 degrees. Cut fresh pine-apple in 2/3. Leave 1/3 of the bottom half for serving dish. Dice up top 2/3 into bit sized chunks. Cook bacon in microwave- but don’t crisp. It still needs to wrap around the pine-apple. Wrap pineapple pieces with bacon and secure with toothpick and place on cookie sheet. Drizzle pineapple pieces evenly with pure maple syrup. Bake for 5-10 minutes just to warm. Stick the toothpicks into the bottom part of the pineapple for a fun serving idea.

BACON PINEAPPLE BITESSERVES 6–8

This is a meat explosion. I love the sweet of the pineapple with the savory of the bacon. Some-times I will drizzle a little brown sugar or maple syrup over the top. Use a toothpick for easy pick up. Dust with brown sugar and cinnamon.


2 packages of cream cheese1 lb. turkey, cooked and shredded1 cup of blue cheese or feta1/2 cup Frank’s Red Hot sauce

Preheat oven to 350 degrees. In a saucepan on the stove, place the cream cheese and turkey or chicken and melt together, stirring often. Add in the hot sauce and keep stirring. Add in the blue cheese or feta at the end. Transfer to a baking dish and bake in oven for about 10 minutes or until there is a light brown. Serve warm and enjoy.

BUFFALO CHICKEN DIPSERVES 6–8

This is a crowd favorite. I use turkey for mine but chicken seems to be the crowd favorite. I like to top mine with just a dash or two of smokey paprika. Serve with your favorite chips or gluten free crackers.


CRUST1 lb. fresh, peeled shrimp, deveined2 tbsp. olive oil2 tsp. fresh thyme4 cups spinach2 roma tomatoes, slicedSea salt to taste1 small seedless watermelon, cubedSmall limes for juice1/2 cup feta cheese for topping

Cook shrimp on barbecue or in skillet with 1 tbsp. of olive oil over high heat. Add in thyme. Add remaining oil, romas, and sea salt to taste. Return the shrimp and romas to the pan for another minute. Put cubed melon on plate and pour shrimp mix over top. Drizzle with fresh squeezed lime and sprinkle top with feta cheese.

SHRIMP AND MELON SALAD SERVES 3–4

This is a fast and gluten free salad. It can be served as an appetizer, side, or meal. It’s very versatile and works great for any season. I’ve even warmed up the shrimp and served it over chilled watermelon. Serve with a melon of your choice.


1 bunch green kale (or any variety)2 tbsp. avocado or coconut oil 1 tsp. sea salt2 tbsp. Bragg’s nutritional yeastDash of apple cider vinegar

Cut off stems and clean each leaf thoroughlyTear leafy portion off the thick center stem and into the size you want your chips. Place in a salad spinner and spin thoroughly. Spread out of paper towels to air dry for at least one hour. Place in the bowl and add the coconut oil, vinegar, nutritional yeast and salt. Coat the leaves with your hands–you may want to do this in 2 batches or more. Place the leaves in your food dehydrator and fully dehydrate. Bake them at 350 degrees for 10–12 minutes. Don’t let the kale burn or it will taste awful. Enjoy and serve warm.

KALE CHIPSSERVES 2

If you have a food dehydrator, this is a fun recipe to make. You can also make it by baking it in the oven. One tip to share is the use of Bragg’s nutritional yeast. I love the stuff. It gives the kale a cheesy flavor without the cheese!


1 quart veggie or turkey broth4 large sweet potatoes1 small red pepper1 leek chopped3 stalks scallion chopped1 tsp. salt1 tsp. minced, fresh parsley for garnish1/2 cup coconut milk 2 tbsp. brown sugar

FOR BOWL1 acorn squash, baked and seeded

Wrap sweet potatoes in foil and roast in oven at 425 degrees. After they have roasted and cooled, peel the skin of the potatoes and place in pot. Dice the red pepper. Add in broth, chopped up scallion, pepper, salt and coconut. Cook on medium heat. Using stirring wand, blend the soup until creamy. Serve warm and top with a little coconut cream and parsley for the garnish. For the bowl, cut the bottom of the squash just slightly so it sits flat. If you cut too much, you will cut a hole in your bowl. Bake the squash in the oven at 425 degrees until it softens. Cut off top and core out the seeds. Pour soup into the squash and top with chopped scallions and a dollop of coconut cream. Serve warm.

SWEET POTATO SOUPSERVES 6–8

This savory soup is a great appetizer or soup to have as a meal. I will make small ramekins if I’m serving it for a dinner party or I will serve it as a main in a tureen. A fun twist is to use an acorn squash as the bowl with the seeds removed.


1 tbsp coconut oil (substitute olive oil if you cannot eat coconut)1 large onion–peeled and chopped4 cloves garlic–peeled and crushed2 stalks celery–chopped2 medium beets–peeled and diced2 large carrots–peeled and diced2 tbsp. fresh basil 1 tbsp. fresh thyme 1 tbsp. fresh oregano 1 tsp. fresh rosemary 1 tbsp. grated fresh turmeric root

(use 1 tsp. ground turmericas a substitution)

1 cup bone broth1 tbsp. balsamic vinegarSea salt to taste

In a food processor, chop up the beets, carrots and onion until finely diced. Add in garlic, celery (optional) and herbs. Continue pulsing in food processor. Place coconut oil in bottom of a large and deep sauce pan. Add in bone broth or veggie stock. Add balsamic vinegar and sea salt to taste. Cook over low/medium heat until the mixture is bubbly.

FAUXMATO SAUCEKITCHEN STAPLE

The tomato sauce, pizza sauce and chili sauce substitute extraordinaire! One of the mainstays of my kitchen. When I first reacted to tomatoes, I was devastated–it was in all my favorite foods that were also gone now. A little kitchen ingenuity and voila! No ‘mato Fauxmato Sauce.


6 avocados1/2 yellow onion or red onion1/4 cup chopped cilantro4 garlic cloves (or more if you like

it garlicky)Pinch of sea salt to taste1 small orange habanero2 large husked and cored tomatillo’s1 tbsp. of veganaise to make creamier*Optional–for those that can eat night-shades or do not have sensitivities, you can add 1 small orange habanero without seeds and 2 large tomatillos, husked, washed and cored.

In a food processor, place all ingredients. Blend until smooth. You can add a tbsp. of vegan mayonnaise for a creamier texture. I like mine whipped up a little bit as well. You can just pulse all the ingredients a little longer for that effect.

GUACOMOLEKITCHEN STAPLE

I use this alone as a dip or with dishes that need a little kick. My mother taught me to make guacamole. She liked to experiment with other fruits and vegetables that compliment the flavor of the avocado–such as mangos! I urge you to do the same!


1/2 of a large head of cauliflower1/2 chopped yellow onion2 cloves minced garlic1/2 cup chopped cilantroZest of one large limeJuice from half a lime2 tbsp. coconut oilSalt to taste

If you have it, use a food processor to chop up the cauliflower into a rice like texture. If not, just finely chop the cauliflower. Heat a large pan to medium-high and add the coconut oil. When the oil is melted, add the onions and garlic. Cook until just translucent, then add the rice cauliflower. Cover the pan and let the steam soften the cauliflower. Add in the lime zest and fresh cilantro and salt and pepper to taste. Mix together in the pan and transfer to a serving dish. Squeeze the fresh lime juice over the rice and serve. Again, fresh lime over bread or rice really enhances the fragrance of the cilantro and dish.

CAULIFLOWER RICEKITCHEN STAPLE

Cauliflower rice is a great base for any recipe that you are thinking about having a side. I use it often in place of potatoes or corn chips. It really goes well with almost all of the casserole like recipes in the book. I keep some in my fridge for quick snacks.


1 large green plantain1/2 cup water1 tbsp. coconut oil or ghee1/2-1 tsp. sea salt (depends on

how salty you like things)

Pre-heat your oven to 375 degrees. Get a 8 or 10 inch pan. Place 1 tbsp. coconut oil in pan. Peel your green plantain and cut into slices. Blend in your blender and add the water and sea salt and continue blending until smooth. Place your oiled pan into the oven for a few minutes until warm. Remove pan from oven and pour in your plantain batter. Place pan back into oven and bake for about 20-25 minutes. Let cool a little before removing from the pan.

PLANTAIN WRAPSKITCHEN STAPLE

The plantain wrap is always in my fridge for lunches, dinners or desserts. This versatile wrap can be used as teh base for many meals found in this book. From cottage cheese and berries for breakfasts or for savory meats and vegetables for burritos.


Joao Pedro Werneck de Castro, Tatiana L. Fonseca, Cintia B. Ueta, Elizabeth A. McAninch, Sherine Abdalla, Gabor Wittmann, Ronald M. Lechan, Balazs Gereben, Antonio C. Bianco. Differenc-es in hypothalamic type 2 deiodinase ubiquitination explain localized sensitivity to thyroxine. Journal of Clinical Investigation, 2015; DOI: 10.1172/JCI77588 Elizabeth A. McAninch, Sungro Jo, Nailliw Z. Preite, Erzsébet Farkas, Petra Mohácsik, Csaba Fekete, Péter Egri, Balázs Gereben, Yan Li, Youping Deng, Mary Elizabeth Patti, Chantal Zevenber-gen, Robin P. Peeters, Deborah C. Mash, Antonio C. Bianco. Prevalent Polymorphism in Thyroid Hor-mone-Activating Enzyme Leaves a Genetic Fingerprint that Underlies Associated Clinical Syndromes. The Journal of Clinical Endocrinology & Metabolism, 2015; jc.2014-4092 DOI: 10.1210/jc.2014-4092 Rush University Medical Center. (2015, January 13). New insights into treatment of hy-pothyroidism. ScienceDaily. Retrieved February 8, 2015 from www.sciencedaily.com/releas-es/2015/01/150113153952.htmnaecologist, January 2015 DOI: 10.1111/tog.12161 A Jefferys, M Vanderpump, E Yasmin. Thyroid dysfunction and reproductive health. The Obstetri-cian & Gynaecologist, January 2015 DOI: 10.1111/tog.12161Wiley. (2015, January 23). Effect of thyroid disorders on reproductive health. ScienceDaily. Retrieved February 8, 2015 from www.sciencedaily.com/releases/2015/01/150123081929.htm European Society of Endocrinology. (2014, May 4). Thyroid medication has no effect on death rates in patients with subclinical hypothyroidism. ScienceDaily. Retrieved February 8, 2015 from www.sciencedaily.com/releases/2014/05/140504095318.htm Donald S. A. McLeod, Patrizio Caturegli, David S. Cooper, Peter G. Matos, Susan Hutfless. Varia-tion in Rates of Autoimmune Thyroid Disease by Race/Ethnicity in US Military Personnel. JAMA, 2014; 311 (15): 1563 DOI: 10.1001/jama.2013.285606 J. Bruin Rugge, Christina Bougatsos, Roger Chou. Screening and Treatment of Thyroid Dysfunc-tion: An Evidence Review for the U.S. Preventive Services Task Force. Annals of Internal Medicine, 2014; DOI: 10.7326/M14-1456 Jacqueline Jonklaas, Antonio Carlos Bianco, Andrew J Bauer, Kenneth D Burman, Anne R. Cappola, Francesco S Celi, David S. Cooper, Brian Kim, Robin Peeters, M. Sara Rosenthal, Anna Sawka. GUIDELINES FOR THE TREATMENT OF HYPOTHYROIDISM. Thyroid, 2014; 140929185337002 DOI: 10.1089/thy.2014.0028 M. Sara Rosenthal, Peter Angelos, David S. Cooper, Cheryl Fassler, Stuart G. Finder, Marguerite T. Hays, Beatriz Tendler, Glenn D. Braunstein. Clinical and Professional Ethics Guidelines for the Practice of Thyroidology for the American Thyroid Association Ethics Advisory Committee (Chair) Thyroid. October 2013: 1203-1210. Syrenicz: Hashimoto’s disease - from theory to practice. Thyroid Research 2013 6 (Suppl 2):A60. Brent GA, Davies TF. Hypothyroidism and thyroiditis. In: Melmed S, Polonsky KS, Larsen PR, Kronenberg HM, et al. Williams Textbook of Endocrinology. 11th ed. Philadelphia, PA: Elsevier Saun-ders; 2011:chap 13.

REFERENCES


Garberg JR, Cobin RH, Gharib H, et al. Clinical practice guidelines for hypothyroidism in adults: cosponsored by the American Association of Clinical Endocrinologists and the American Thyroid As-sociation. Thyroid. 22;12:1200-1235. Kim M, Ladenson P. Thyroid. In: Goldman L, Schafer AI, eds. Goldman’s Cecil Medicine. 24th ed. Philadelphia, PA: Elsevier Saunders; 2011:chap 233. Canaris GJ, Manowitz NR, Mayor G, Ridgway EC. The Colorado thyroid disease prevalence study. Arch Intern Med. 2000;160(4):526-534. University of Chicago Celiac Disease Center. Celiac disease facts and figures. Available at: http://www.celiacdisease.net/assets/pdf/CDCFactSheets FactsFigures v3.pdf Alexander EK, Marqusee E, Lawrence J, et al. Timing and magnitude of increases in levothyroxine requirements during pregnancy in women with hypothyroidism. N Eng J Med. 2004;351(3):241-249. Elfström P, Montgomery SM, Kämpe O, Ekbom A, Ludvigsson JF. Risk of thyroid disease in indi-viduals with celiac disease. J Clin Endocrinol Metab. 2008;93(10):3915-3921. Fasano A, Berti I, Gerarduzzi T, et al. Prevalence of celiac disease in at-risk and not-at-risk groups in the United States. Arch Intern Med. 2003;163(3):286-292. Ch’ng CL, Jones MK, Kingham JGC. Celiac disease and autoimmune thyroid disease. Clin Med Res. 2007;5(3):184-192. Duntas L. Does celiac disease trigger autoimmune thyroiditis? Nat Rev Endocrinol. 2009;5(4): 190-191. Ventura A, Neri E, Ughi C, et al. Gluten-dependent diabetes-related and thyroid-related autoanti-bodies in patients with celiac disease. J Pediat. 2000;137(2):263-265. Cassio A, Ricci G, Baronio F, et al. Long-term clinical significance of thyroid autoimmunity in children with celiac disease. J Pediat. 2010;156(2):292-295. Roneé E. Wilson, Hamisu M. Salihu, Maureen W. Groer, Getachew Dagne, Kathleen O’Rourke, and Alfred K. Mbah, “Impact of Maternal Thyroperoxidase Status on Fetal Body and Brain Size,” Journal of Thyroid Research, vol. 2014, Article ID 872410, 8 pages, 2014. doi:10.1155/2014/872410.


RESOURCES

AIP LIFESTYLE http://aiplifestyle.com

Know Your Environment http://www.ewg.org/research/propyl-paraben

The Foodie Teen http://thefoodieteen.com

NOURISHED http://nourishedapp.com

Food Facts, Find Out What’s In Your Food http://www.foodfacts.com

Phoenix Helix http://www.phoenixhelix.com

Clean Cooking http://terrywalters.net

Shift Diet http://shift-diet.com

Eat Your Beets with Trisha Hughes http://www.eatyourbeets.com

Dr. K News https://drknews.com/autoimmune-gut-repair-diet/

Dr. Sandra Blum, M.D. http://blumcenterforhealth.com/the-immune-system-recovery-plan/

Dr. Amy Myers, M.D. http://www.amymyersmd.com/autoimmunesolutionbook/

Dr. Mark Hyman, M.D. http://drhyman.com

Dr. Mark Fuhrman, M.D. http://www.drfuhrman.com/ask/default.aspx

Stanford Healthcare https://stanfordhealthcare.org/content/dam/SHC/for-patients-compo-nent/programs-services/clinical-nutrition-services/docs/pdf-lowfodmapdiet.pdf

GAPS Diet http://www.gapsdiet.com

AIP Diet, Chris Kresser, http://chriskresser.com


INDEXA

Acorn OatmealBreakfast

AIP 23Avocado Bacon Cups

BreakfastFODMAP 29

B

Bacon Pineapple BitesAppetizers

FODMAPS 122Bacon Wrapped Asparagus

AppetizersAIP 112

Banana Zuch BreadBreakfast

AIP 21Beefalo Meatballs

AppetizersAIP 110

Blueberry Almond CobblerDesserts

AIP 88Blueberry Crepes

BreakfastGAPS 32

Blueberry JelloAppetizers

FODMAPS 119Blueberry Muffins

DessertFODMAPS 98

Blueberry ShortbreadDessert

GAPS 105Buffalo Burgers

LunchAIP 43

Buffalo Chicken Dip

AppetizersGAPS 125

Burrito BowlLunch

AIP 40Butterball Squash Soup

DinnerAIP 62

Butternut Squash FriesAppetizers

AIP 111

C

Cauliflower RiceKitchen Staples 134

Chicken Lettuce WrapsDinner

GAPS 79Coco Lemon Bites

DessertGAPS 104

Cranberry JelliesDessert

FODMAPS 97Crock Pot Breakfast

BreakfastGAPS 35

Cucumber BitesAppetizers

FODMAPS 120

D

Dairy Free Pumpkin PuddingDessert

GAPS 103

E

Egg BurritoBreakfast

FODMAPS 27

F

Fauxmato ChiliDinner

AIP 63Fauxmato Sauce

Kitchen Staples 132Figs in a Blanket

AppetizersAIP 115

Fish BoatsLunch

FODMAPS 51Fish Tacos

LunchFODMAPS 46

G

Grilled Artichoke ChickenLunch

AIP 45Grilled Cheesacados

LunchGAPS 57

GuacomoleKitchen Staples 133

H

Honey MeatballsLunch

GAPS 54Hot Oat Bran

BreakfastFODMAPS 24

K

Kale ChipsAppetizers

GAPS 127


L

Lemon CurdDesserts

FODMAP 95Lemon Scones

DessertGAPS 100

Lox and CucumberAppetizers

FODMAPS 117

M

MacaroonsDesserts

FODMAPS 94Mack & Cheese

DinnerFODMAPS 70

MackeroleDinner

GAPS 75Mack’s Dream Cookies

DessertAIP 91

MarshmallowsDesserts

AIP 86Meatball Cabbage Soup

DinnerFODMAP 74

Mexican CrockpotDinner

FODMAPS 73

N

No Bake Almond BarsDesserts

AIP 93

P

Pigs in a BlanketDinner

AIP 65Pizza Cups

AppetizersFODMAPS 118

Plantain PizzaDinner

GAPS 80Plantain Wrap

BreakfastAIP 19

Plantain WrapsKitchen Staples 135

Potato Egg BakeBreakfast

GAPS 33Pumpkin Biscuits

BreakfastGAPS 31

Pumpkin PancakesBreakfast

FODMAPS 26

S

Shrimp and Melon SaladAppetizers

GAPS 126Spinach Beet Salad

LunchFODMAPS 49

Super SmoothieBreakfast

AIP 18Sweet Potato Soup

AppetizersGAPS 129

Sweet Shrimp SaladLunch

GAPS 55

T

Toasted CheeseLunch

FODMAPS 48Turkey Plantain Wraps

LunchAIP 41

Turkey Rice BakeDinner

FODMAPS 68Turkey Sausage Bread

DinnerGAPS 77

Turkey StewDinner

AIP 67

Z

Zucchini LasagnaLunch

GAPS 53

–DOROTHY DAY

shift // cooking for hashimoto's thyroiditis

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