Pumpkin tahini (nut-free)

1 tablespoon tahini
(raw or roasted)

1/2 cup canned pumpkin

1/4 cup warm water

1/4 teaspoon vanilla extract

1/4 teaspoon cinnamon

1 tablespoon shredded coconut

1 tablespoon raisins

1 teaspoon raw honey or maple

SIDE NOTE

Play with combining different types of nut butter in this recipe!

NUTS

EGGS

NIGHTSHADES

FODMAPS

Combine all ingredients in a small mixing bowl.

Transfer to a sauce pan, and heat over a low flame until it reaches your desired temperature.

pesto scrambled eggs

Spruce up your basic scrambled eggs with some pesto (recipe here).

PREP TIME

5 minutes

COOKING TIME

3 minutes

YIELD

4 scrambled eggs

1 tablespoon of butter
or coconut oil

4 eggs

1-2 tablespoons of pesto
(recipe here)

SIDE NOTE

You can also top fried or hard boiled eggs with pesto—yum!

NUTS

EGGS

NIGHTSHADES

FODMAPS

Melt the butter in a skillet over medium heat.

Crack the eggs directly into the pan, then scramble them slowly—combining the yolks and white loosely so that the color variation is still visible between the two. I recommend a heat-resistant silicone spatula for this process.

About one minute into cooking, add the pesto to the pan and continue to scramble the eggs, mixing the pesto in gently.

Once the eggs are no longer runny, they are done.

Serve with extra pesto and a side of Perfectly Baked Bacon (recipe here).

apple streusel egg muffins

I wanted a breakfast made only from whole ingredients, yet still felt like a treat—the result was Apple Streusel Egg Muffins. You can easily make a savory version of egg muffins by using the recipe and ingredients for my Swirly Crustless Quiche (recipe here) and baking them as noted here.

PREP TIME

15 minutes

COOKING TIME

40 minutes

YIELD

12 muffins

3 large green apples,
chopped into 1/2 inch pieces
(approximately 2 cups)

3 tablespoons warm water

2 teaspoons cinnamon, divided

1 1/2 tablespoon butter or coconut oil

9 eggs

3 tablespoons coconut milk

1 1/2 tablespoons coconut flour

1/4 teaspoon baking soda

Pinch of sea salt

SIDE NOTE

For more sweetness, add a couple of chopped, dried medjool dates to the apples as they cook.

FODMAP FREE?

Make this recipe with 2 chopped bananas instead of apples!

CHANGE IT UP

Substitute lightly cooked pears or bananas instead of apples.

Add 1/4 cup of chopped nuts or coconut for texture and healthy fats.

NUTS

EGGS

NIGHTSHADES

FODMAPS

Preheat oven to 350^°F.

In a medium skillet, sauté the apples, water, and 1 1/2 teaspoon of the cinnamon until the apples are the consistency of chunky applesauce or apple pie filling. Allow the mixture to cool before combining with the egg mixture.

In a medium-sized mixing bowl, whisk the eggs, coconut milk, coconut flour, 1/2 teaspoon of cinnamon, baking soda, and salt until well combined. Add the cooled apples, reserving 1/4 cup for a garnish.

Spoon egg and apple mixture into lined muffin tins—1/4 cup each. Gently spoon about one teaspoon of the remaining apple mixture onto the top of each muffin.

Bake for 40 minutes.

citrus & herb
whole roasted chicken

One of the easiest ways to save money on protein is to buy whole animals, and chickens are no exception. Several people can eat a whole chicken for dinner, and the carcass can be used to make bone broth.

PREP TIME

10 minutes

COOKING TIME

60-120 minutes

YIELD

4-6 servings depending
on portion sizes

1/4 cup melted butter, coconut oil, bacon grease, or duck fat

1 whole chicken

1 onion, cut into large chunks

4-6 cloves of garlic, smashed

1 orange or lemon, cut into 6 pieces

2-4 large carrots, cut into large chunks

1 tablespoon Herb Salt Blend (recipe here)

Black pepper to taste

CHANGE IT UP

Use any of the spice blends on pages 232-233 to make a totally new kind of bird.

FODMAP FREE?

Leave out the garlic
and onion.

NUTS

EGGS

NIGHTSHADES

FODMAPS

Preheat the oven to 375^°F.

Brush the bottom of a large roasting pan with some of the melted butter.

Remove any gizzards or organs (sometimes in a paper or plastic wrapping) from the inside of the chicken. Stuff the chicken with the onions, garlic, and some of the citrus. Place the carrots around the chicken in the roasting pan. Brush the chicken with melted butter, and sprinkle it with the Herb Salt Blend and black pepper.

Roast until the chicken reaches 165^°F when a thermometer is placed between the leg and breast.

Cooking time depends on the size of the bird but is approximately 20 minutes per pound.

Chicken wings, two-ways

You can still have perfect party foods without rolling them in flour and frying them. Instead, bake your chicken wings! You can even make them just one at a time. They’re great on their own, but even better with dipping sauces.

PREP TIME

10 minutes

COOKING TIME

30 minutes

YIELD

2 dozen wings

SMOKY WINGS

1 dozen chicken wings

2 tablespoons melted coconut oil, bacon fat, or palm oil

2 tablespoons Smoky Spice Blend (recipe here)

FOR DIPPING

1/4 cup Roasted Garlic Aioli
(recipe below)

Дата добавления: 2015-11-14