When Greg and I were following a low lectin, keto food plan, we had a morning drink, made with lots of raw greens. I'm a bit cautious about consistently consuming too many raw greens that are high in oxalates. So, we came up with this, and I feel like I've taken a "happy pill" after drinking it!
What you need:
1/4 to 1/3 head of celery, finely chopped
1/4 to 1/2 turnip or rutabaga, peeled
Large chunk of daikon radish, peeled
4 to 6 mushrooms
Handful of cilantro
Chunk of turmeric, peeled
Chunk of ginger, peeled and finely chopped
Pith, peel and juice of one lemon
Juice of one more lemon
High quality sea salt
Pepper
Filtered water
What you do:
Put all ingredients in VitaMix
Add the filtered water to almost the top of the VitaMix
Blend well (I scoop off the foam after blending)
Enjoy!
This makes enough for 4 to 6 12oz. servings.
I have refrigerated any leftovers for up to 24 hours.
If this is all I'm having for breakfast, I will add 1/4 to 1/2 avocado to my portion and blend.
Tuesday, February 19, 2019
Friday, November 30, 2018
Fermented Ketchup
I've tried many fermented ketchup recipes. So far, I'm the only one who is a fan of any of them. So, I've combined a few recipes. We'll see what the family thinks.
What you need:
2 7oz. Jars organic tomato paste
2 Tbs raw honey
3 Tbs raw apple cider vinegar
1/2 tsp sea salt
1/2 tsp garlic powder
1/4 tsp cayenne pepper
Pinch of cinnamon, nutmeg and cloves
2 Tbs whey
What you do:
Combine all ingredients in bowl
Mix well
Place in pint Mason jar
Close lid tightly
Place on counter for 2 to 3 days
Transfer to refrigerator
Enjoy!
What you need:
2 7oz. Jars organic tomato paste
2 Tbs raw honey
3 Tbs raw apple cider vinegar
1/2 tsp sea salt
1/2 tsp garlic powder
1/4 tsp cayenne pepper
Pinch of cinnamon, nutmeg and cloves
2 Tbs whey
What you do:
Combine all ingredients in bowl
Mix well
Place in pint Mason jar
Close lid tightly
Place on counter for 2 to 3 days
Transfer to refrigerator
Enjoy!
Friday, September 28, 2018
Lectin-Reduced, Fermented Salsa
1 7oz. Jar organic tomato paste
Filtered water 7 oz.
1/4 onion
4 cloves garlic
Large handful of cilantro
Juice from one lemon or lime
1 tsp. Sea salt
1/2 tsp. Cayenne
3 Tbs. whey
Blend all ingredients in VitaMix until smooth. Place in 24 oz. mason jar. Place lid on tightly. Leave on counter for up to 2 days, then refrigerate. Enjoy!
Filtered water 7 oz.
1/4 onion
4 cloves garlic
Large handful of cilantro
Juice from one lemon or lime
1 tsp. Sea salt
1/2 tsp. Cayenne
3 Tbs. whey
Blend all ingredients in VitaMix until smooth. Place in 24 oz. mason jar. Place lid on tightly. Leave on counter for up to 2 days, then refrigerate. Enjoy!
Thursday, June 21, 2018
Coconut Curry Cauliflower Soup
I've been trying to create simple recipes for people following the low lectin/ ketogenic eating plan. This soup has only a few ingredients, doesn't take long to make and tastes pretty darn good.
What you need:
1 large head of cauliflower cut into fourths
4 white onions peeled and cut into fourths
10 or more garlic cloves
5 to 6 cups bone broth
1 can coconut milk
Butter (I used 1/2 stick)
Curry powder
Cayenne Pepper
Sea salt and pepper
What you do:
In medium size stock pot, put cauliflower, onions, garlic and bone broth
Heat (covered) over medium heat until the veggies are tender
In several batches, blend this in VitaMix, using less liquid (you can always add more, but I like this soup very thick)
After all the veggies and broth have been blended, add coconut milk and butter
Season with curry, cayenne, salt and pepper
I topped our soup with fried sage. (I heated some coconut oil in a shallow pan, put sage leaves in in a single layer, let fry for a few minutes, used a spatula to remove from pan to a plate covered with a paper towel, then sprinkled chunky Celtic sea salt.) If we were not on this specific eating plan, I think a big dollop of creme freshe and some crispy bacon sprinkles would work! ;-)
What you need:
1 large head of cauliflower cut into fourths
4 white onions peeled and cut into fourths
10 or more garlic cloves
5 to 6 cups bone broth
1 can coconut milk
Butter (I used 1/2 stick)
Curry powder
Cayenne Pepper
Sea salt and pepper
What you do:
In medium size stock pot, put cauliflower, onions, garlic and bone broth
Heat (covered) over medium heat until the veggies are tender
In several batches, blend this in VitaMix, using less liquid (you can always add more, but I like this soup very thick)
After all the veggies and broth have been blended, add coconut milk and butter
Season with curry, cayenne, salt and pepper
I topped our soup with fried sage. (I heated some coconut oil in a shallow pan, put sage leaves in in a single layer, let fry for a few minutes, used a spatula to remove from pan to a plate covered with a paper towel, then sprinkled chunky Celtic sea salt.) If we were not on this specific eating plan, I think a big dollop of creme freshe and some crispy bacon sprinkles would work! ;-)
Monday, June 18, 2018
What We're Eating on a Low Lectin/ Ketogenic Plan
Being a Nutritional Therapy Practitioner, I know that our bodies are all different. An eating plan that works for one person, may not be healthy for another. (However, I know that ALL bodies benefit from greatly reducing processed foods, refined sugar and carbs and completely eliminating genetically modified corn and soy, processed seed oils, rancid fats and factory farms meats. Just sayin'.😁) The ketogenic diet has created quite a buzz recently, possibly with benefits for people with cancer. And...since my husband likes us to try the programs he recommends to his patients, we are in the midst of a lectin free (or at least greatly reduced), ketogenic plan. The following sample menu (what we are actually eating this very day😃) is for the first three days, so even more specific (a nice way of saying restrictive) than the regular keto-cancer protocol. By day four, we can add back eggs, some high quality dairy, some nuts, root veggies and a bit more meat.
Breakfast:
Bullet Proof Coffee (yummy and frothy and filling from all those healthy fats)
~Cold brew coffee, with hot water, coconut oil and butter blended for 20 seconds in the VitaMix
Green Shake (the avocado makes this creamy and delicious)
~In VitaMix add a handful of each: dandelion greens, mustard greens, bok choy, cilantro, parsley, basil, add a big chunk of fresh ginger (peeled) and a small chunk of fresh turmeric (peeled), fresh lemon juice, 1/2 avocado, sea salt and a bit of black pepper. Blend until smooth, about 30 seconds
Lunch:
Salad
~Mixed green leaf and red leaf lettuce, arugula, radicchio and celery. (I finely chop this salad base) Top with avocado, salmon/sardine salad (only made with out eggs) and fermented carrots or cauliflower. Drench (well, not exactly drench, but, you know...healthy fats!) in extra virgin olive oil and avocado oil with a little fresh squeezed lemon juice and Celtic sea salt
Dinner:
Chicken Pot Pie Soup (only made without root veggies or carrots)
Just a reminder...I use almost all organic ingredients (I'm a little lax on avocados), cultured butter from grass fed cows, pastured eggs and organic produce hopefully grown locally.
Breakfast:
Bullet Proof Coffee (yummy and frothy and filling from all those healthy fats)
~Cold brew coffee, with hot water, coconut oil and butter blended for 20 seconds in the VitaMix
Green Shake (the avocado makes this creamy and delicious)
~In VitaMix add a handful of each: dandelion greens, mustard greens, bok choy, cilantro, parsley, basil, add a big chunk of fresh ginger (peeled) and a small chunk of fresh turmeric (peeled), fresh lemon juice, 1/2 avocado, sea salt and a bit of black pepper. Blend until smooth, about 30 seconds
Lunch:
Salad
~Mixed green leaf and red leaf lettuce, arugula, radicchio and celery. (I finely chop this salad base) Top with avocado, salmon/sardine salad (only made with out eggs) and fermented carrots or cauliflower. Drench (well, not exactly drench, but, you know...healthy fats!) in extra virgin olive oil and avocado oil with a little fresh squeezed lemon juice and Celtic sea salt
Dinner:
Chicken Pot Pie Soup (only made without root veggies or carrots)
Just a reminder...I use almost all organic ingredients (I'm a little lax on avocados), cultured butter from grass fed cows, pastured eggs and organic produce hopefully grown locally.
Tuna Salad (only without tuna)
Instead of tuna, this salad calls for sardines and salmon. Like I've stated before, we eat very few foods that come from cans. However, the benefits of sardines and salmon make this recipe worth it every now and then.
What you need:
1 tin sardines, drained and finely chopped so the little spines aren't recognizable 😜
1 can wild caught salmon, drained
2 eggs (I boil mine for 6 to 8 minutes for a very runny yoke), chopped
2 stalks celery, finely chopped
1/4 to 1/2 onion, finely chopped
Homemade mayonnaise
Curry powder
Garlic powder
Sea salt and pepper
What you do:
Place the first five ingredients in a mixing bowl
Add mayonnaise to your liking
Season with curry powder, garlic powder, salt and pepper to your liking
Store in airtight container in refrigerator
Enjoy alone, on crackers, wrapped in a romaine lettuce leaf or coconut wrap or on a green salad!
What you need:
1 tin sardines, drained and finely chopped so the little spines aren't recognizable 😜
1 can wild caught salmon, drained
2 eggs (I boil mine for 6 to 8 minutes for a very runny yoke), chopped
2 stalks celery, finely chopped
1/4 to 1/2 onion, finely chopped
Homemade mayonnaise
Curry powder
Garlic powder
Sea salt and pepper
What you do:
Place the first five ingredients in a mixing bowl
Add mayonnaise to your liking
Season with curry powder, garlic powder, salt and pepper to your liking
Store in airtight container in refrigerator
Enjoy alone, on crackers, wrapped in a romaine lettuce leaf or coconut wrap or on a green salad!
Mayonnaise
Mayonnaise is usually made with soybean oil (which is most likely genetically modified if it isn't organic). I have avoided mayo for years, but am enjoying eating it now that I have found a healthy version!
From Tastes Lovely.
What you need:
1/2 cup avocado oil
From Tastes Lovely.
What you need:
1/2 cup avocado oil
1/2 cup EVOO
1 large egg
1 tsp lemon juice
1/2 tsp Dijon mustard
1/4 tsp sea salt
What you do:
In a pint size Mason jar, add all ingredients
With an immersion blender on high, start at the bottom and hold for 20-30 seconds
Slowly lift immersion blender as mayo emulsifies
Keeps in fridge for up to 4 weeks
1 large egg
1 tsp lemon juice
1/2 tsp Dijon mustard
1/4 tsp sea salt
What you do:
In a pint size Mason jar, add all ingredients
With an immersion blender on high, start at the bottom and hold for 20-30 seconds
Slowly lift immersion blender as mayo emulsifies
Keeps in fridge for up to 4 weeks
To ferment, I add 2 tablespoons whey or sauerkraut juice to the recipe and let sit on the counter for up to 6 hours (not longer because of the raw egg), then transfer to refrigerator.
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