Yields 12 muffins.

Recipe:

Muffins

• 1/4 cup butter
• 2 bananas, very ripe
• 1/2 cup sugar
• 1 Tbsp honey
• 3/4 cup canned pumpkin
• 1 egg
• 1 tsp vanilla extract
• 1 tsp pumpkin spice
• 1-2 tsp ground cinnamon
• 1 1/2 cup Bob’s Red Mill gluten free 1 to 1 flour
• 1/2 tsp salt
• 1 tsp baking soda

Topping

• 1/3 cup pistachios, smashed
• 1 tsp cinnamon
• 1 tsp sugar

Instructions

1. Preheat oven to 425 degrees.
2. Line muffin pan with cupcake liners.
3. In large bowl, melt butter and honey, then add bananas and mash well.
4. Add sugar and pumpkin, mix well.
5. Stir in egg, vanilla and finally dry ingredients.
6. Make sure batter is mixed well, then spoon evenly into liners.
7. Mix smashed pistachios, cinnamon and sugar in a bowl or ziplock bag, then sprinkle on top of batter.
8. Bake for 5 minutes, then reduce heat to 350 degrees.
9. Continue baking for 16 more minutes, or until toothpick comes out clean.
10. Enjoy!

Since I eat this concoction almost daily, I had to come up with a recipe that was both healthy AND simple. Oh yeah, and delicious. After a bit of trial and error, I finally came up with the perfect recipe. Here it is!

Ingredients:

2 cooked skinless, boneless chicken breasts
2 celery stalks, chopped
1/4 cup red onion, chopped
1/2 cup seedless grapes (halved or quartered)
1/4 slivered almonds
1/2 cup non-fat Greek yogurt
1 tsp garlic powder
1 tsp ground black pepper
Sea Salt & Hot Sauce to taste (yes, hot sauce is good in everything!)

Instructions: 

I start with about a pound of skinless, boneless chicken breasts. I typically buy my  organic, free range chicken which you can find at a reasonable price at Trader Joe’s. But whatever chicken floats your boat is fine. Boil the chicken until fully cooked. Allow it to cool, then shred or cube (depending on your preference). Throw into a medium size bowl.

From there, I grab the vegetables and start chopping (you can food process the veggies as well, which I do on days that I feel lazy). Once they’re chopped, toss them into the bowl with the chicken. Half or quarter the grapes, depending on their size. Add them to the bowl of awesomeness.

Sidenote: I’ve been getting some ginormous grapes lately, so I’ve had to quarter them. Regular size grapes can simply be halved.

Throw in the remaining ingredients and mix well! You can stop here and just start eating this stuff with a spoon (It’s THAT good). Or you can create the perfect sandwich by spreading this magical, chicken bliss onto a slice of toasted quinoa bread, then top it with romaine lettuce and a fresh slice of tomato! Want to keep this recipe Paleo or Gluten Free? Just grab some fresh greens and make lettuce wraps.

Enjoy!

Fritters. They’re what’s for dinner. So let’s get started.

I’m not a veggie lover. BUT, with fritters I figured the more the merrier. This recipe is jam-packed with veggies. You could always substitute, add or leave out some of the veggies based on what you have or any food aversions. But I pretty much threw the kitchen sink into these.

Ingredients:

About 3 cups broccoli, cauliflower & carrot mixture, chopped
2/3 cup fresh spinach, chopped (before cooked)
1/3 cup onion, finely chopped
1-2 garlic cloves, minced
1/2 cup whole wheat flour (or flour of choice)
1/3 cup grated Parmesan cheese
1 large egg
Salt & Pepper to taste
EVOO for frying
Water for boiling

Yields about 8 fritters.

Instructions:

I started out by boiling the carrots, broccoli & cauliflower for about 4-5 minutes to soften. DO NOT OVERCOOK or they will be hard to work with.

While you wait for those to soften, chop the onion, garlic & spinach and sauté in a tiny amount of EVOO until the spinach is cooked. If you use too much oil, the fritters will not stay together as well, so take it easy!

Place the broccoli, cauliflower & carrot mixture into a strainer and allow to drain thoroughly. Then gently pat dry to remove excess water. Chop the broccoli and cauliflower into small florets and place them in a bowl. Sidenote: I food-processed the carrots, only because my son has a weird thing about carrots and I didn’t have shredded since I used the organic veggie trio above. If you have shredded carrots, there’s no need to food-process them. Just chop along with the broccoli & cauliflower. Throw in the sautéd veggies as well.

At this point, all veggies should be in the bowl.

Next, add the Parmesan, flour and seasons.

Whisk the egg and toss that into the bowl. Mix all ingredients until thoroughly combined.

Heat oil in a non-stick pan over medium heat until it sputters when you flick some water into it (from a distance!!!) Once it’s hot, spoon approximately 1/4 cup of mixture into pan for each fritter. Press lightly to flatten to about 2-2.5 inch wide fritters and cook for about 4 minutes, then flip and cook another 4 minutes (or until golden brown). Then, just serve and enjoy the veggies of your labor!

Recommended Pairing: Grilled White Fish or Salmon, Grilled Chicken.

Right from the start, I had to find a way to satisfy those cravings and trick my mind into thinking it was eating grains. So I started to get creative with my veggies and I’ve found some great ways to get that “grain” sensation. For anyone who is considering making the transition to AIP, I wanted to share my list of go-to grain substitutes. I know how hard it can be to make this change and I want you to succeed with it. So check these out!

Cauliflower Mash: If you’re craving mashed potatoes, try mashed cauliflower! It’s a great side with any meat and very easy to make. Just steam until very soft, then food process! I make mine with ghee and fresh rosemary. If you like sweet potatoes, try this Roasted Sweet Potato & Cauliflower Mash

Cauliflower Rice: This is great for a side or with any dish that would normally call for rice. I use it with Asian dishes all the time! You can use fresh cauliflower and food process to rice-sized pieces or, a lot of grocery stores carry fresh or frozen riced cauliflower in a bag! Just sauté in coconut oil or EVOO. Flavor with ginger, lemon and fresh herbs or just a little salt and garlic! Perfect pairing for any Asian dish or as a side to pretty much anything!

Zucchini Noodles: These are a great substitute for pasta dishes! Use a veggetti or mandolin to slice the zucchini into noodles and sauté in EVOO. These go great with just some EVOO and fresh herbs if you aren’t able to eat nightshades! Or check out this delicious Butternut Squash & Rosemary Cream Sauce. You can also eat these uncooked in a cold “pasta” salad.

Spaghetti Squash: These are so easy to make! When they’re in season, I make them once a week. Just cut in half, bake and shred the flesh! It shreds easily with a fork!

Faux Mein: I buy bags of organic broccoli slaw at Trader Joe’s and they make the perfect Asian noodles. Just sauté in coconut oil until soft. Top with any AIP friendly Asian meat dish! Here’s one of my favorites, Ginger Orange Chicken

Gingerbread Cookies: Treats have to be kept to a minimum on AIP, but we all deserve a cookie once in awhile! These Gingerbread Cookies aren’t exactly AIP, but you can omit the vanilla & cloves and the flavor is still great!

For 25 days now, I have been adhering to a very strict diet known as the AutoImmune Protocol, which is a variation of the Paleo Diet. This diet, along with a number of supplements, has been prescribed to me for an indefinite period of time until my gut heals, my liver detoxes and my blood begins to accept nutrients again on it’s own. This diet excludes ALL grains, dairy (including eggs), nightshades, legumes, nuts, seeds, sugar and alcohol. And let me just say, the struggle has been real.

Once I made it past the initial shock and depression of such a drastic change to my lifestyle (not that I was an unhealthy eater), I started searching for ways to make my food more interesting. Watching other people consume delicious, poisonous foods with no repercussions whatsoever can get a bit overwhelming. I had to overcome my feelings of jealousy and loss somehow, and I knew that experimenting just HAD to lead to some food I could really enjoy.

When I began to plan my first AIP Thanksgiving menu, I was looking for some sides that wouldn’t leave me drooling over everyone else’s plates. I am not a huge fan of sweet potatoes, but in the spirit of tradition, I wanted to incorporate them into the meal. I’m also constantly seeking ways to get my full 9 cups of veggies in daily. And then the idea light bulb went off in my head! What if I added some sweet potato to my cauliflower mash???

I know I’m not the first person to realize this might be a good combination, but I was really excited about how it would turn out. Once it was finished, I was licking the spatula and scraping the sides of my food processor to make sure I got every last drop. It was THAT GOOD.

So, without further ado, here is my recipe!

Ingredients:

1 Head of Organic Cauliflower (Chopped & Steamed)
2 Medium-Sized Sweet Potatoes (Roasted, but microwaved is fine if you’re short on time)
2 Tablespoons Organic Ghee (Or Butter)
Fresh Rosemary & Basil to taste (I use it generously because the flavor is divine!)

Just food process all ingredients until you get the desired texture.
Note: This is a matter of personal preference. The flavor is great whether you prefer lumps or super creamy.

Place in serving bowl and warm in oven until ready to serve (If you can avoid eating it all!)

Enjoy!

Now that we’ve gotten that love fest out of the way, let’s talk cake. Not THAT kind of cake. I’m talking about the kind of cake that honors the perfect union between pig and fermented cabbage. Okay, that doesn’t sound very appetizing, but trust me, IT IS!! It’s like wedding cake, only better. Because these are AIP & Paleo friendly, and healthy enough that you can eat them all!! Or save some for later. Your choice.

Okay, I’m really done this time. On to the cakes.

I have to eat fermented foods daily as a part of my gut healing treatment. I haven’t always been the biggest fan of sauerkraut. But… it’s a superfood with super powers (that’s another story) so I eat it alot. And it really is growing on me. Now that I’ve created THESE, I might even say that I love it. (But not in the same way that pork loves it. I’m not a homewrecker.)

Okay, ok. I now pronounce….Sorry. Here’s the recipe.

Fried Pork & ‘Kraut Cakes
Serves 3-4

Ingredients:

1 lb. High Quality Ground Pork
2 Cups Sauerkraut (drained and patted dry)
1/4 Onion, finely chopped
1 Small Sweet Potato, steamed and mashed
1 tsp Fresh Rosemary, finely chopped
1 tsp Fresh Basic, finely chopped
1 tsp Salt
1/2 cup Coconut Oil for frying.

Directions:

1. Mix all ingredients (except coconut oil) in large bowl until well-mixed.
2. Heat oil in skillet until it sizzles with a sprinkle of water.
3. Form 1 1/2 to 2 inch round balls and flatten.
4. Cook on medium heat for 7-10 minutes per side, or until fully cooked.

Once they’re cooked through, serve hot and crispy! I like to pair these with applesauce and some Roasted Sweet Potato & Cauliflower Mash.

So once I finally figured out how to create a worthwhile Paleo base for a gyro, I had to figure out the rest. Overall, this recipe is a bit involved because it has 3 parts; the wrap, the meat and the tzatziki sauce. But, each part is pretty simple and if you can spare a little time, these are totally worth it! I like to serve these with a side of homemade sweet potato fries for the full experience. I hope you love them!

The Meat.

Ingredients:

1 Lb Organic Ground Lamb
1 Small-Medium Onion, Finely Chopped
2 Cloves Garlic, Finely Chopped
2 Tbsp Fresh Rosemary, Finely Chopped
1 tsp Sea Salt
1/2 tsp Ground Black Pepper (if tolerated(

Instructions:

1. Brown meat, onion and garlic in skillet over medium heat.
2. Drain excess fat.
3. Add herbs and seasons.
4. Serve!

**If you prefer to make a loaf and bake, place raw mixture into oven and bake on 325 for 60-75 minutes.

The Tzatziki Sauce.

Ingredients:

1 Cup Shredded Cucumber
1/2 Cup Coconut Milk (Organic, Full Fat and Chilled in Refrigerator for 24 hours)
2 Cloves Garlic, Finely Chopped
2 Tbsp Lemon Juice
1 Tbsp Fresh Dill, Finely Chopped
Sea Salt to taste
Freshly Ground Black Pepper to taste (if tolerated)

Instructions:

1. Peel, seed and shred cucumber until you have roughly 1 cup.
2. Open chilled coconut milk and scoop out thick cream on top, it should be roughly 1/2 cup. (Keep remaining liquid to add later if sauce is too thick for your liking. Or pour remaining liquid into a mason jar for later use if you want.)
3. Combine all ingredients in medium-sized bowl and mix well until thoroughly combined.
4. Chill until ready to serve.

The Wrap.

I use this amazing Paleo Wrap Recipe for the wraps. Make sure to use 1/2 the mixture to make them a little thicker than a tortilla. They are a little spungier than a pita, but very light and delicious!

**If you’re AIP and have tolerance issues with Arrowroot, you’re gonna want to use a different wrap than what I used. I recommend Paleo Wraps Gluten Free Coconut Wraps. 

I have been able to reintroduce ghee and eggs successfully, which has broadened my baking horizons tremendously. So I started playing around in the kitchen in search of a tortilla/pita substitute. I wanted to be able to make tacos without using lettuce as the shell. And I wanted to eat a gyro. I figured the two would be possible with two separate recipes, but I ended up discovering the perfect solution to both with these wraps. And you will not believe how easy they are!

Sidenote: I have tried some other Paleo tortilla recipes, including those that use cauliflower or plantains as the base. But, in my experience, they are far more complicated and not nearly as good!

So, let’s get to it. There are gyros to be made!

Paleo Tortillas
Prep Time: 10 minutes Cook Time: 5 minutes

Ingredients:
2 Free Range Eggs
1 tsp Melted Ghee or Coconut Oil
1 tbsp Water
1/4 cup Arrowroot Powder
1 tsp Coconut Flour
a Pinch of Sea Salt

Instructions:
1. Heat 8″ skillet over medium heat.
2. Whisk eggs, ghee (or coconut oil) and water in medium-sized bowl.
3. Add in dry ingredients and mix well until fully combined.
4. Pour in batter and roll around until evenly coated. Tortilla will start to lift around edges.
5. Cook for one minute on each side.

Enjoy!

**Makes 2-3 tortillas, depending on thickness. Use 1/3 batter per tortilla or 1/2 batter for thicker wraps such as gyros.

Bacon, Egg & Veggie Wrap.

I spent the majority of my adulthood, and part of my adolescence, dealing with unexplained and undiagnosed health issues. I spent countless hours googling, researching and attempting to diagnose myself. I was bounced from doctor to doctor, underwent unending diagnostics, blood work and even surgeries. I never got answers. And I never got better.

I did begin to learn a lot about my body and the likelihood that I was probably suffering from an autoimmune disease. My primary care doctor and two rheumatologists told me that they suspected Lupus, but no one was ready to make a diagnosis. I had symptoms that were atypical to Lupus and more in line with other autoimmune diseases, only those antibodies were not present. Only the Lupus antibodies were present. But I did not receive a diagnosis of Lupus. Only a reassurance that it was possible, even likely, but not certain. Just this scary word, this scary future, being thrown at me. So still, no answers. And without answers, no treatment. Actually, that’s not entirely true. I had an arsenal of meds that only made me feel worse. But there was no clear treatment PLAN. Just a continuously growing list of prescription medications and unexplained symtpoms.

The more I suffered, the more I was forced to become my own advocate. I sought out to learn about autoimmune disease, what causes it and how to treat it. I started to read about the Autoimmune Protocol and it’s ability to reverse these diseases and put symptoms into remission. It seemed far better to me than a life sentence to steroids and poor quality of life. But, it was a drastic change. And without that coveted diagnosis, I wasn’t sure it would be worth it. I didn’t even really know WHAT was wrong with me, so why undertake something that BIG if it may not even work?

I tried to eat healthy, clean food most of the time. It helped, to some degree. But I didn’t understand the scope of what was happening inside my body. I was working out really hard. I was drinking wine regularly. I was staying up way too late. I was putting my child’s needs before my own. I was dealing with ongoing stress triggers. I was spending hours in the sun. I now know that ALL of those things can send autoimmune disease into an out-of-control flare. But I didn’t know that then.

This past year, it all caught up with me and I became sick. Sick is a word I despise. My son walks around pretending to be “sick” and it’s gut-wrenching. Sick is a word that’s used far too often in my home, and it’s a part of our daily lives. I hate that with every ounce of my being.

My body shut down in August. It started to reject everything I put into it, and onto it. It just wouldn’t function. I was lost and desperate. I needed to find answers and, more than that, I needed to find help. I had exhausted all of my options in mainstream medicine, and lost all of my faith that my help would come from there. I prayed for direction. And in the midst of an episode of acute nausea, vomiting, insomnia and incessant googling for answers, I found it.

I filled out an inquiry in hopes that Dr. Cole would see me. Dr. Cole is a Functional Medicine Doctor who specializes in treating unexplained conditions on the autoimmune spectrum. He sees patients across the globe via Skype, but his office happens to be 10 minutes from my house. He takes on only serious cases and only cases that he believes he can treat successfully. I had grown accustomed to being told “I can’t help you” so my expectations were low, but still I had hope.

I got the call back for an evaluation and met Dr. Cole a week later. He was kind and knowledgable. And he LISTENED. He listened to my concerns, he believed them and he understood what they were. He was able to tell me what was happening with my body right away. It was a tremendous relief, until he went over the treatment plan with us and, ultimately, what it would cost. I broke down right there. How could God drag me through all of this, and finally lead me to an answer just to tell me that I couldn’t have it? I wasn’t going to get better, ever.

My husband and I left the office without speaking. I just prayed. I prayed with everything in me that God would provide a way. And He did. After sitting down and looking at our options, we were able to make it happen and I began treatment a few weeks later. I knew that the biggest part of my treatment would be adopting the Autoimmune Protocol (AIP), in addition to herbal supplements, vitamin supplements, natural medicines, fasts, and the like. I was ready, though. I didn’t have a choice.

AIP stands for the Autoimmune Protocol. It’s a variation of the Paleo diet and it’s used to treat Autoimmune disease and conditions on the Autoimmune spectrum. AIP is an elimination diet that excludes any and all foods that cause irritation to the gut. The diet does not allow ANY ALCOHOL, GRAINS, DAIRY, NUTS, SEEDS, LEGUMES, NIGHTSHADES or spices/seasons containing any of the previous. It is not for the faint of heart. But, since nearly all of your immune system lies within the gut, almost all autoimmune response begins their as well. This diet is the only way to HEAL the body rather than masking the symptoms of autoimmune disease, but it can take years to put the body into full remission.

In my case, my gut was so severely permeated that everything I ate caused further irritation and allowed undigested food to leak into the bloodstream. Undigested food is TOXIC to the blood. Blood cells have to work overtime to break those toxins down. This is where my body learned to attack itself. My blood cells were working so hard to combat the constant flow of toxins into the bloodstream that they could no longer distinguish what was healthy and what was unhealthy. They started to attack everything, including other blood cells. Once that faulty process began, it became impossible for my blood cells to properly absorb and transport vitamins, nutrients, hormones, etc. So now I’m left with a number of chronic deficiencies that play out in a number of different ways. In addition, that learned autoimmune response has spread to my stomach, skin cells and possibly other organs as well. The extent of the AI response in my body is unknown.

The AIP diet essentially allows the gut to heal by eliminating irritants and gives the immune system an opportunity to calm down. The hope, of course, is that some foods will ultimately be reintroduced successfully. But there is no guarantee of that and each case is different. As I stated above, the healing process can take years. I am working with Dr. Cole toward a one-year goal of remission. I am doing everything in my power to reach that goal. I began treatment on November 4th and I’m 3 months in. I’ve had quite a few setbacks, and also a few victories. I am making progress, slowly but surely. And I have my eye on the prize. I know that this is the only option for me if I want to be healthy. I know that this is the only path to a happy, fulfilling life. I’m far too young to throw in the towel on health. My husband and son deserve the best version of me and that is what I’m fighting for.

I know that medical science is the prominent source of treatment in today’s world. But medical science failed me. And it’s failing others just like me everyday. Modern medicine is decades behind when it comes to diagnosing and treating autoimmune disease and unidentified AI spectrum conditions. The reason for that is because of it’s model of care. Did you know that much of what is learned in medical school is pharmaceuticals and that pharmaceutical companies actually support a large number of medical schools financially? What are the implications of that? Medical doctors are trained to diagnose a condition based on a clearly indicated list of symptoms, and then match that diagnosis with a corresponding medication. That means that if a person’s symptoms do not fit perfectly into a diagnostic box, they will likely not be diagnosed. At least not easily. Even if said person does happen to receive a diagnosis, it’s likely to be as simplistic and inadequate as the corresponding Rx used to treat it. Medicine should not be aimed at disguising illness, but rather at finding the root cause of the problem and working to heal the body. And medicine should not be one-size-fits-all. Every person, every body is unique. That has never been truer than in dealing with the AI spectrum.

Now that I’ve bored you with that, let’s just bring it back around to WHY I am sharing this. I DID find answers. I found them by going outside of mainstream medicine and seeking a doctor who truly understands the way all bodily systems work in conjunction with one another and how to treat chronic illness as a whole. Not everyone will be able to afford to see a functional med doc, and that’s unfortunate. But there is a movement building and perhaps the American model of care will begin to shift. Until then, there is the Autoimmune Protocol.

AIP can be adopted by anyone at anytime. There is a wealth of knowledge, evidence, insight and resources available on the internet about AIP, how to begin and why. I won’t lie to you and say that it’s an easy change to make. It’s not. It comes with an off-and-on sense of deprivation and isolation. But it carries the promise of a better future, and that makes it worth it.

If you’ve been diagnosed with an autoimmune disease, or if you’re dealing with undiagnosed chronic illness or suspect you may fall somewhere on the AI spectrum and are interested in learning more about AIP and how you can fit it into your life, please feel free to contact me.

Many prayers and blessing for health & happiness.

I’ve been making a ton of Zoodles lately, just because it’s so easy to grill some chicken or shrimp in the summer months and just toss it in with the zucchini noodles. But it’s a bit cold for grilling and I felt like switching things up, and since the only veggies I had on-hand were zucchini (of course), tomato and onion….I decided to toss them together in a casserole. The result was ahhh-mazing. So good, in fact, that my veggie-hating 2 year-old had 3 big helpings. Must’ve been all the butter. But butter is a clean food, my friends. Do NOT fear the butter!!

Okay, here’s the recipe.

Ingredients
Prep Time: 20 Minutes. Cook Time: 55 Minutes.
Serves 4.

2 Medium-Sized Zucchini, Sliced into rounds.
2 Large Tomatoes, Sliced (I just pulled some from the garden)
1/8 Cup Onion, Finely Chopped
2 Cloves Garlic, Minced
1 Teaspoon Fresh Oregano, Finely Chopped
1 Teaspoon Fresh Basil, Finely Chopped
1 1/2 Cups Cheddar Cheese, Shredded or Grated
1/3 Cup Parmesan Cheese, Grated
3/4 Cup Gluten Free Bread Crumbs (I used Gutino, which you can find at Whole Foods, Target or even Big Lots)
Salt & Pepper to Taste

Instructions

1. Preheat oven to 375 degrees F (190 degrees C). Lightly butter a 9×9-inch pan.
2. In a large bowl, combine Cheddar, Parmesan, oregano, basil, and garlic. Season with salt and pepper, and set aside.
3. Arrange half of the zucchini slices in the pan. Sprinkle 1/4 of the cheese and herb mixture on top. Arrange half of the tomatoes, and top with another 1/4 of the cheese mixture. Repeat layers.
4. Melt butter in a skillet over medium heat. Stir in onions, and cook until soft and translucent. Stir in breadcrumbs; cook until they have absorbed the butter. Sprinkle on top of casserole.
5. Cover loosely with foil, and bake in a preheated oven for 25 minutes. Remove foil, and bake until the top is crusty and the vegetables are tender, about 20 minutes.

Enjoy!