Shift // Cooking for Hashimoto's Thyroiditis

COOKING FOR HASHIMOTO’S THYROIDITIS

KRIS-ANNA MACK

–JULIA CHILDS

COOKING FOR HASHIMOTO’S THYROIDITIS

with KRIS -ANNA MACK

Academy of Art University Kris-Anna Mack GR 850 | Spring, 2016 MFA Department Graphic Design

Instructors: Anitra Nottingham William Culpepper Anne Cobbenhagen Printed on #100 eggshell texture

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Printed by BLURB.com Designed using INDesign Nothing 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.

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INTRODUCTION 12

BREAKFASTS 16

LUNCHES 38

DINNERS 62

DESSERTS 84

APPETIZERS 108

KITCHEN STAPLES 130

REFERENCES 136

RESOURCES

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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 disorders–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

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‘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 regulates 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 million 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,

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WHY AIP, FODMAPS OR GAPS? AIP

The 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 overlook 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 healing 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.

FODMAPS

Fodmaps 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 inflammation 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.

GAPS

The 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 elimination 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.

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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 connect the dots on a few of my favorite recipes. Each section follows this format:

AIP

FODMAP

GAPS

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. Additionally, 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 managing 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!

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BREAKFAST

AIP

Super Smoothie Plantain Wraps Banana Zuch Bread Acorn Oatmeal

FODMAPS

Hot Oat Bran Pumpkin Pancakes Egg Burrito Avocado Bacon Cup

GAPS

Blueberry Crepes Potato Egg Bake Crock Pot Breakfast Pumpkin Biscuits

SUPER SMOOTHIE SERVES 1

This is my go to breakfast when I’m in a hurry and need a boost. The flavor is nutty and tropical 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.

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

1 cup spinach 1/2 cup Pineapple 1/2 cup coconut milk Turmeric to taste Honey to taste

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

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PLANTAIN WRAPS SERVES 1

The plantain is a gorgeous fruit that can be transformed into a delicious wrap that can accommodate 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.

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.

3 green plantains 1 cup of water 1/3 cup of extra virgin olive oil 1 tsp. sea salt 1/2 cup shredded beef 1/2 avocado, sliced 1/3 cup spinach Your favorite salsa

Tip: I like shredded beef, avocado and spinach with mine but you can try any combination of ingredients.

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BANANA ZUCH BREAD SERVES 8+

A vegan banana bread? It’s true! There is no dairy, no eggs, no nada–nothing except nourishing 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 1/2 cup mashed, ripe bananas 1/4 cup coconut oil, not melted 1 tsp. orange zest 2 tsp. vanilla extract 1/2 tsp. sea salt 1 1/2 tsp. baking soda 1 cup grated zucchini 1/2 cup coconut flour 1 cup gluten free pancake mix

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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.

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ACORN OATMEAL SERVES 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 medium acorn squash or butternut 1/3 can coconut milk 1/3 cup of shredded coconut flakes 1 tbsp. cinnamon 1 tsp. ground ginger 2 tsp. honey (optional)

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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!

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HOT OAT BRAN SERVES 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.

1/2 cup blueberries 1/3 cup of gluten free oat bran 1/3 cup water Pat of coconut butter Cinnamon to taste

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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.

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PUMPKIN PANCAKES SERVES 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 premade flour.

2 cups gluten free all-purpose flour 2 tsp xantham gum 2 tbsp. packed brown sugar 1 tbsp. baking powder 1 tsp. salt 1 tsp. ground cinnamon 1/4 tsp. ground nutmeg 1/4 tsp. ground ginger 1 3/4 cups lactose free whole milk 1/2 cup canned pumpkin 2 eggs* if you can tolerate them.

2 tbsp. vegetable oil Fruit, maple syrup and/or chopped nuts (optional) * Use 1 cup natural applesauce as an alternative to eggs.

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In a large bowl combine the flour, xantham gum, brown sugar, baking powder, salt, cinnamon, 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.

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EGG BURRITO SERVES 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 cup green onion, chopped 1 red bell pepper, seeded and diced 1/2 pound bulk sausage 1/4 tsp. red pepper flakes Salt and freshly ground black pepper 7 eggs 1/2 cup grated extra sharp cheddar 1 tsp. dry mustard 4 10-inch corn tortillas 1/4 cup non dairy sour cream 1/4 cup free salsa 1 large diced tomato Grated extra sharp cheddar cheese Your favorite hot sauce

Heat a large nonstick skillet over a mediumhigh 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 peppers 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.

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AVOCADO BACON CUPS SERVING 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 avocado 2 eggs 1/3 cup of bacon crumbles (nitrate free) or make your own by chopping up lightly cooked bacon.

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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.

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PUMPKIN BISCUITS SERVING 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.

1/2 cup butter or ghee, melted 2 individual applesauce cups 1 tsp. vanilla 1/2 cup honey 1/2 cup pumpkin puree 1 tsp. cinnamon 1/4 tsp. cloves 1/4 tsp. allspice 1/4 tsp. nutmeg 1/4 tsp. ginger 1/4 tsp. sea salt 1/2 tsp. baking soda 1/2 cup coconut flour

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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.

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BLUEBERRY CREPES SERVING SIZE 1 CREPE

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

5 pastured eggs 1/2 cup blanched almond flour 2 tbsp. arrowroot flour* 2 tbsp. water 2 tsp. honey* 1 tsp. pure vanilla extract Pinch of sea salt Coconut oil 1/2 cup fresh blueberries * (Optional NOT GAPS legal.

Omit for GAPS and low-carb)

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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.

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POTATO EGG BAKE SERVES 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.

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 onion 1 (28-ounce) can diced tomatoes 4 cups cheddar cheese 4 chopped, green onions 1 3/4 cups chicken stock Sea salt 6 large eggs

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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 caramelized. 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 parchment paper and then with foil. Bake for 30 minutes and then remove the foil and parchment. 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.

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CROCK POT BREAKFAST SERVES 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!

6 large, shredded russet potatoes 4 tbsp. melted, unsalted butter 2 tsp. sea salt 1 pound spicy raw breakfast sausage 12 large, whisked eggs 12 ounces shredded cheddar cheese 6 chopped green onions

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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.

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LUNCHES

AIP

Burrito Bowl Turkey Plantain Wraps Buffalo Burgers Grilled Artichoke Chicken

FODMAPS

Fish Tacos Toasted Cheese Spinach Beet Salad Fish Boats

GAPS

Zucchini Lasagna Honey Meatballs Sweet Shrimp Salad Grilled Cheesacados

BURRITO BOWL SERVES 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!

CAULIFLOWER RICE 1/2 of a large head of cauliflower or a full one if it’s on the small side 1/2 diced, yellow onion 2 cloves minced garlic 1/2 cup chopped cilantro Zest of one large lime Juice from half a lime 2 tbsp. coconut oil Salt to taste BURRITO BOWL 1/4 cup of meat- I use shredded beef or cubed turkey 1 cup of baby spinach 1 avocado sliced medium 1/2 cubed mango 1/2 a lime Cilantro to taste

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Shred the cauliflower or use a food processor 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!

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TURKEY PLANTAIN WRAPS SERVES 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!

WRAPS 1 large green plantain 1/2 cup water 1 tbsp. coconut oil or ghee 1/2-1 tsp. sea salt (depends on how salty you like things)

FILLING 2 turkey breasts, grilled and diced 1 avocado sliced medium Tomatillo salsa* see recipe Handful of baby spinach Sea salt to taste Cilantro to taste Mix filling ingredients into a coarsely chopped salad

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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!

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BUFFALO BURGERS SERVES 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.

BURGERS 1 tbsp. coconut oil 1/2 tsp. sea salt 1-2 pounds ground buffalo (I like Wild Idea out of South Dakota) 2/3 tsp. garlic powder 1/4 tsp. ground turmeric 1/4 tsp. sea salt 2 whole avocados sliced POTATOES 1/2 cup red onions sliced 3 medium sweet potatoes cut into wedges 1/2 tsp chili powder 1 tsp garlic powder 1/2 tsp ground coriander 1 tsp kosher salt 1/4 cup coconut oil Juice of half a lime

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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 occasionally.

Burgers: Preheat the oven to 450 degrees or fire up the grill! Rub the mushroom caps with coconut 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.

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GRILLED ARTICHOKE CHICKEN SERVES 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.

1 head roasted garlic 9-10 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 oil 6 boneless, skinless chicken breasts (or turkey) Handful of organic baby spinach Sea salt to taste

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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 additional 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.

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FISH TACOS SERVES 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 Wild Atlantic cod fillets 1 cup thinly sliced red cabbage 1/2 cup thinly sliced green cabbage 1 thinly sliced red onion 1 tbsp. coconut oil 1/4 cup lemon/lime juice 1 sliced avocado 4 corn taco shells 1/4 cup freshly chopped parsley 1 pinch of cayenne for kick Sea salt to taste

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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.

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TOASTED CHEESE SERVES 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!

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

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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!

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SPINACH BEET SALAD SERVES 2

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.

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.

1/2 chicken breast 1 cup baby spinach 4 small roasted beets 1/4 cup sliced fresh carrots 1/4 cup of sliced cucumber 5 sliced medium radishes *Mrs. Dash to taste for lower sodium option.

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FISH BOATS SERVES 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!

2 cans of tuna, drained 1 finely chopped green apple 1 chopped carrot 2 ribs celery, finely chopped 1/2 cucumber, finely chopped 2 tbsp. red onion, finely chopped 1 tbsp. fresh dill 1 clove garlic, minced 1/2 cup olive oil 1 tbsp. apple cider vinegar 1/2 endive heads PARMESAN CRACKERS 2 cups shredded Parmesan Pepper to taste

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Place the tuna, apple, carrot, celery, onion, dill, and garlic in a large bowl and stir to combine, 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!

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ZUCCHINI LASAGNA SERVES 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 spiralizer attachment to crank out curly zucchini noodles.

4 large zucchini for noodles (Use noodle spiral cutter) 2 tsp. toasted sesame oil or coconut 2 tbsp. all natural almond butter 1 tbsp. gluten free low sodium soy sauce 1 tbsp. red Thai curry paste 1 tsp. brown sugar 1 tsp. rice wine vinegar 8 ounces skinless boneless chicken breast or turkey, cut in bite size pieces 2 tbsp. garlic infused oil 1 tbsp. minced ginger 3 large julienned carrots 2 tbsp. fresh cilantro or basil finely chopped

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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 platter. Garnish with fresh cilantro or basil and optional nuts. Squeeze 2 of the lime quarters over dish and garnish with lime wedges.

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HONEY MEATBALLS SERVES 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.

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 meatballs 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 skillet to coat; bake until liquid is reduced and meatballs are glazed, 5 minutes, swirling halfway through. Can be served on a wilted bed of baby spinach.

1 1/2 pounds ground turkey 1/2 yellow onion, diced small 2 garlic cloves, minced 1/2 tsp. fine salt 1/4 tsp. ground pepper 2 tbsp. maple syrup Grade B 2 tsp. cider vinegar 1 cup baby spinach

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SWEET SHRIMP SALAD SERVES 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.

3 tbsp. fresh lime juice 2 tbsp. coconut oil 1 tbsp. raw sugar 1 tbsp. minced jalapeno, remove seeds 1/4 tsp. crushed red pepper 1 tsp. kosher salt 2 large mangoes 2 medium avocados 2/3 cup thinly sliced green onions 2/3 cup cilantro, chopped 1 lb. salad shrimp peeled and cooked 10 gluten free crackers optional for serving salad on

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.

PARMESAN CRACKERS 2 cups shredded parmesan Pepper to taste

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GRILLED CHEESACADOS SERVES 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!

1 avocado 1 tbsp. hot sauce- Tapatio or Cholula* 1 tbsp. lime juice 1/4 cup parmesan cheese Sea salt to taste ENER-G brown rice bread *unless you have nightshade sensitivity then skip this.

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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 remaining 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!

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DINNERS

AIP

Dirty Turkey Rice Fauxmato Chili Pigs in a Blanket Turkey Stew

FODMAPS

Turkey Rice Bake Mexican Crockpot Meatball Cabbage Soup Mack & Cheese

GAPS

Mackerole Turkey Sausage Bread Chicken Lettuce Wraps Plantain Pizza

BUTTERBALL SQUASH SOUP SERVES 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.

1 tbsp. coconut oil 1 yellow onion, chopped 3 cloves garlic, crushed 4 large carrots, peeled and diced 1 butternut squash, peeled, seeded and diced 3/4 cups bone broth or organic veggie broth 1 tsp dried thyme 1/2 tsp. ginger 1/4 tsp. cinnamon 1/4 tsp. turmeric Sea salt to taste 3 cups leftover turkey or diced turkey sausage without casing

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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.

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FAUXMATO CHILI SERVES 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 medium onions, chopped 4 cloves of garlic, crushed 2 lb. ground beef or turkey, preferably grass fed 3 cups bone broth 3 large carrots, peeled and diced 4 large beets 1 tbsp dried oregano 1 tsp dried thyme 1 tsp. onion powder 1/2 tsp. ground ginger 1/2 tsp. garlic powder 1/4 tsp. cinnamon 1/4 tsp. ground cloves

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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.

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PIGS IN A BLANKET SERVES 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.

2 cups “Fauxmato” Marinara Sauce 8 large sour cabbage leaves, blanched 1 lb. ground beef (preferably grass-fed) 1 small onion peeled and chopped 2 cloves chopped garlic 8 finely chopped mushrooms 1 cup chopped fresh spinach, packed 1/4 cup bone broth 1 tbsp. fresh basil, chopped 1 tbsp. fresh thyme, chopped 2 tbsp. fresh parsley, chopped Sea 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.

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TURKEY STEW SERVES 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.

1 tbsp coconut oil 1 chopped, yellow onion 3 cloves crushed garlic 4 large peeled and diced carrots 2 cups of mushrooms 4 cups bone broth or organic veggie broth 1 tsp. dried rosemary 3 tsp. fresh flat leaf parsley 1 1/2 tbsp. fresh veggie bouillon 1/4 tsp. turmeric Sea salt to taste

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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 simmering, 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.

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TURKEY RICE BAKE SERVES 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.

8 pieces of nitrate free bacon 8 skinless turkey breasts cut in half 2 tablespoons olive oil 1 cup cooked white rice (jasmine or basmati) 6 crushed garlic cloves 1 tsp. ground turmeric 1 small lemon, rind grated, juiced 2 cups organic veggie or turkey bone broth 1/4 cup coriander leaves RICE Cooked rice 1/2 cup of turkey broth 1 cup Finely chopped zucchini 1/2 cup finely chopped yellow onion 1/2 tsp. turmeric Sea salt to taste

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Preheat oven to 375 degrees. Lay bacon flat on a board and cut in half, lengthwise. Wrap 1 length of round each turkey breast. Secure with 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 an ovenproof 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.

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MACK & CHEESE SERVES 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 cup gluten free Ziti pasta 3/4 cup plain rice milk 1 tbsp. Challenge/Lactose free butter 1 cup shredded cheese- I like to use Gruyère, Parmesan and and old white cheddar 1 tbsp. gluten free flour 1 tsp. salt 1 tsp. pepper 1/2 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.

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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 gluten 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 veggies–it’s a highly customizable dish.

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MEXICAN CROCKPOT SERVES 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!

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

1/2 cup olive oil (try garlic infused for flavor) 1/2 cup black olives 1 red bell pepper (red- omit if you have issues with nightshades) 2 cups shredded cheese 1/4 cup fresh cilantro 1/4 cup fresh chives 1 tsp. salt 1/2 tsp. pepper 1/2 tsp. cumin 1/2 tsp. paprika 1/2 tsp. oregano 1/2 tsp. dried parsley 1/4 tsp. cayenne pepper

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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 cilantro, 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.

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MEATBALL CABBAGE SOUP SERVES 4

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

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, cilantro, 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.

MEATBALLS 3 lbs. ground beef 3 cloves minced garlic 2 tbsp. dried oregano 2 tbsp. ground cumin 1 pinch cayenne pepper 1 tsp. sea salt 1 tsp. black pepper SOUP 2 chopped red onions 5 cloves minced garlic 1 small, minced jalapeno 1/4 cup bacon grease 7 sliced carrots 1/2 head cabbage, shredded 2 cans diced tomatoes 1/2 cup cilantro, chopped 10 cup chicken broth 1 tbsp. dried oregano 1 tbsp. cumin 3 tsp. sea salt 1 cup sour cream, optional 1 diced avocado

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MACKEROLE SERVES 6–8

Mackerole is a joke my husband and I have. Brian is a great cook but for while he had a casserole 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!

4-6 medium, cubed sweet potatoes (leave skin on) 1 diced, yellow onion 2 cups baby spinach 2 bunches of asparagus 2 cubed zucchini 2 cubed yellow squash 1 lb. ground spicy turkey sausage (or other grain/grass fed meat you prefer) 1 tsp. turmeric 1 tsp. cayenne pepper 1 tsp. smoked paprika 1 tbsp. refined coconut oil 1 tub of greek yogurt 6 eggs Shredded cheese (sharp white cheddar)

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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. Preheat oven to 425 degrees. In a large glass casserole 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.

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TURKEY SAUSAGE BREAD SERVES 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.

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!

1 lb. turkey sausage 4 cups of turkey bone broth 2 cups cubed zucchini 1/2 dried cranberry* 1 sprig fresh rosemary 5 sprigs fresh sage 1 cup vintage cheddar or Gruyère BREAD 1 pkg. gluten free cornbread 1 tsp. crushed dried sage Pepper to taste *Use applesauce cups to sub for eggs

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CHICKEN LETTUCE WRAPS SERVES 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!

CHICKEN 1 pound ground chicken 1/4 cup fermented tamari sauce 1 tbsp. sherry cooking wine VEGETABLES 2 tbsp. coconut oil 6 chopped mushrooms 2 chopped carrots 6 chopped green onions 2 cloves minced garlic 1 tbsp. minced fresh ginger 2 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 lettuce 1/2 cup chopped cilantro (optional) 1/4 cup chopped cashews (optional)

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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. coconut 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.

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PLANTAIN PIZZA SERVES 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!

CRUST 1 large green plantain 1/2 cup water 1 tbsp. coconut oil or ghee 1/2-1 tsp. sea salt (depends on how salty you like things) SAUCE 1 can San Marzano 1 tsp. oregano 1 tsp. basil Sea salt to taste TOPPINGS Whatever 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 removing from the pan. *Use Fauxmato Recipe for sauce if you cannot 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 buffala mozzarella and thinly sliced ham- which is a cheat for me. Bake in oven until cheese and ham brown up slightly. Serve.

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DESSERTS

AIP

Marshmallows Blueberry Almond Cobbler Mack’s Dream Cookies NoBake Almond Bars

FODMAPS

Macaroons Cranberry Jellies Blueberry Muffins Lemon Curd

GAPS

Lemon Scones Pumpkin Pudding Coco Lemon Bites Blueberry Shortbread

MARSHMALLOWS SERVES 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!

1 cup water 3 tbsp. of gelatin 1 cup honey 1/2 tsp. sea salt 1/2 tsp. vanilla extract Confectioners sugar for dusting Alternative Coffee: 1 cup of coffee for water 1 cup corn syrup for honey Alternative Syrup: 1 cup of maple syrup or 1 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 confectioners 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.

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BLUEBERRY ALMOND COBBLER 1 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!

TOPPING 1/2 cup almond flour, extra fine 3 tbsp. of butter (dairy free) 1 tbsp. of grade B maple syrup 1/2 tsp. sea salt 1 tsp. vanilla extract FILLING 1/2 cup frozen blueberries (or whatever berry you prefer to eat.

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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 approximately ten minutes. Serve warm, top with more almonds or cream.

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MACK’S DREAM COOKIES SERVES 6–8

This one is near to my heart. My dear husband actually dreamed up this gluten free cookie in his 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!

2 cups gluten free Bisquick pancake mix 1/3 cup butter 1/2 cup raw sugar 1/2 small jar of marshmallow fluff1 applesauce cup or egg (I’m allergic to eggs so he dreams in applesauce substitutions it seems) 1 tsp. vanilla 1 tsp. salt 3/4 cup chocolate chips- husband uses Ghiradelli milk chocolate chips.

1/3 cup almond milk

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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.

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NO BAKE ALMOND BARS SERVES 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.

1 cup almond butter 1 cup coconut flour, sifted 1 cup gluten free oat flour 1/2 cup coconut sugar* 1/2 tsp. cinnamon 1/4-1/2 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.

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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 chocolate over it and refrigerate for at least 2 hours.

Remove from pan and cut into bars .

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MACAROONS SERVES 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.

INGREDIENTS 2 cups shredded coconut 4 tbsp. honey 5 tbsp. coconut oil 1 tsp. vanilla 4 ounces dark chocolate for melting (i.e. chocolate chips) I use Ghiradelli

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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 boiler until smooth. Using two spoons, for the coconut balls in the chocolate. Place chocolate covered balls on wax paper and place into the fridge until chilled. Store in fridge.

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LEMON CURD SERVES 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.

4 unwaxed lemons, zest and juice 1 cup unrefined caster sugar 1/2 cup dairy free unsalted butter, cut into cubes 3 free-range eggs, plus 1 free-range egg yolk

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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.

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CRANBERRY JELLIES SERVES 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.

1 small lemon, sliced with seeds removed 12 oz. fresh cranberries 1/4 cup water 2 1/2 cups sugar, plus more for rolling 6 oz. liquid or dry pectin

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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.

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BLUEBERRY MUFFINS SERVES 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.

2 large eggs 2 cups gluten free self raising flour 1 cup lactose free milk of your choice 1/2 cup caster sugar 2/3 cup butter or dairy free alternative 1/4 cup blueberries 1/3 cup shredded coconut

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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 creates 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.

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LEMON SCONES SERVES 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 cup rice flour 2 tbsp. tapioca flour 4 tsp. gluten free baking powder 2 tsp. xanthan gum 1 tsp. salt 4 tbsp. caster sugar 4 tbsp. lactose free butter 2 lemons, zested and then juiced 2 eggs, preferably free-range 1/2 cup natural lactose free yogurt 1 egg, beaten, for egg wash 1 cup icing sugar ICING Mix the lemon juice and icing sugar until it forms a pourable liquid.

Drizzle over the scones. * Can also be served with lemon curd.

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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.

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DAIRY FREE PUMPKIN PUDDING SERVES 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!

1 can full fat coconut milk 1/2 cup pumpkin puree 2-3 tbsp. honey or other sweetener of choice 2 tsp. pure vanilla extract 1 tsp. gelatin Pinch sea salt 2 tsp. pumpkin pie spice 2 egg yolks (save the whites for the vanilla marshmallow topping, if desired) MARSHMALLOW TOPPING 2 egg whites 1/4 cup honey or other liquid sweetener of choice 1 tsp. gelatin (I use THIS) 2 tsp. pure vanilla extract

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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.

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COCO LEMON BITES SERVES 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.

CRUST 1 cup raw shredded coconut 1/2 cup pitted Medjool dates 1 1/2 tsp vanilla extract 2 tbsp. coconut oil FILLING Zest of 2 lemons Juice of 1 lemon 1/2 cup coconut butter 1/2 cup coconut oil 1/2 cup coconut cream in can 1/4 cup pure grade B maple syrup

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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.

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BLUEBERRY SHORTBREAD SERVES 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.

1/2 cup softened butter 3 tbsp. raw honey 1 tsp. fresh minced rosemary 2 cups almond flour 1/2 tsp sea salt 1/4 cup fresh blueberries Lemon curd optional but tastes great

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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.

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APPETIZERS

AIP

Beefalo Meatballs Butternut Squash Fries Bacon Wrapped Asparagus Figs in a Blanket

FODMAPS

Lox and Cucumber Pizza Cups Blueberry Jello Cucumber Bites

GAPS

Bacon Pineapple Bites Buffalo Chicken Dip Shrimp and Melon Salad Kale Chips

BEEFALO MEATBALLS 3–5 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 lb. ground beef (grass fed beef preferred) 1 lb. ground buffalo 1/3 cup frozen, grated liver 1 finely chopped yellow onion 3 finely chopped garlic cloves 1 tbsp. Italian seasoning 1 tbsp. Worchestershire sauce, or gluten free soy sauce or coconut aminos 1 tsp. sea salt

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Pre-heat oven to 350 degrees. In a large mixing 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!

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BUTTERNUT SQUASH FRIES SERVES 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 medium butternut squash 1-2 tsp. ground cinnamon 1/4 tsp. ground nutmeg Pinch of ground cloves Pinch of ground ginger Pinch of sea salt 1 tbsp. coconut oil, melted Drizzle of hazelnut oil, for topping

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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.

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BACON WRAPPED ASPARAGUS SERVES 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.

1-2 bunches of asparagus 1 package of nitrate free uncured maple bacon Raw brown sugar Pinch of smoked paprika

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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.

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FIGS IN A BLANKET SERVES 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.

10 fresh Black Mission Figs - you can also use dried figs or even dried dates 1/3 pound fresh cut prosciutto Herbed goat cheese Drizzle of honey

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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.

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LOX AND CUCUMBER SERVES 8–10

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!

1 package of lox or smoked salmon 1-2 tbsp. of veganaise mayonnaise or regular mayo if you cannot use veganaise or goat cheese or herbed cream cheese 1/2 cucumber cut finely 10-12 gluten free crackers or use cucumbers for protocol.

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Slice cucumber into nice thin slices. Spread cream cheese or herbed goat cheese on top of the cucumber. Slice lox in half lengthwise. 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.

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PIZZA CUPS SERVES 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.

24 slices of good quality pepperoni or salami- nitrate free.

1/2 cup thinly sliced red pepper 1/2 cup chopped tomatoes–exclude this if you have nightshade sensitivity 1/2 cup pizza sauce or marinara sauce (look for a brand with natural ingredients only) or use Fauxmato sauce 2 tbsp. fresh basil, chopped 4 oz. almond cheese, sliced into cubes* *(Optional–Almond cheese is dairy-free and can be found in most grocery stores.)

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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.

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BLUEBERRY JELLO SERVES 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.

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.

2 cups coconut milk 1 cup of blueberries 3 tbsp. lemon juice 2 tbsp. gelatin 4 tbsp. raw honey

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CUCUMBER BITES SERVES 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 large English cucumber 3/4 cup cottage cheese 2 tsp. garlic infused oil 2 tsp. fresh dill, chopped or about 1 scallion, sliced, for garnish or use flat leaf parsley

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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.

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BACON PINEAPPLE BITES SERVES 6–8

This is a meat explosion. I love the sweet of the pineapple with the savory of the bacon. Sometimes 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.

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

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Preheat oven to 350 degrees. Cut fresh pineapple 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 pineapple. 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.

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BUFFALO CHICKEN DIP SERVES 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.

2 packages of cream cheese 1 lb. turkey, cooked and shredded 1 cup of blue cheese or feta 1/2 cup Frank’s Red Hot sauce

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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.

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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.

CRUST 1 lb. fresh, peeled shrimp, deveined 2 tbsp. olive oil 2 tsp. fresh thyme 4 cups spinach 2 roma tomatoes, sliced Sea salt to taste 1 small seedless watermelon, cubed Small limes for juice 1/2 cup feta cheese for topping

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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.

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KALE CHIPS SERVES 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 bunch green kale (or any variety) 2 tbsp. avocado or coconut oil 1 tsp. sea salt 2 tbsp. Bragg’s nutritional yeast Dash of apple cider vinegar

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Cut off stems and clean each leaf thoroughly Tear 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.

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SWEET POTATO SOUP SERVES 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 quart veggie or turkey broth 4 large sweet potatoes 1 small red pepper 1 leek chopped 3 stalks scallion chopped 1 tsp. salt 1 tsp. minced, fresh parsley for garnish 1/2 cup coconut milk 2 tbsp. brown sugar FOR BOWL 1 acorn squash, baked and seeded

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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.

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FAUXMATO SAUCE KITCHEN 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.

1 tbsp coconut oil (substitute olive oil if you cannot eat coconut) 1 large onion–peeled and chopped 4 cloves garlic–peeled and crushed 2 stalks celery–chopped 2 medium beets–peeled and diced 2 large carrots–peeled and diced 2 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 turmeric as a substitution) 1 cup bone broth 1 tbsp. balsamic vinegar Sea salt to taste

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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.

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GUACOMOLE KITCHEN 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!

6 avocados 1/2 yellow onion or red onion 1/4 cup chopped cilantro 4 garlic cloves (or more if you like it garlicky) Pinch of sea salt to taste 1 small orange habanero 2 large husked and cored tomatillo’s 1 tbsp. of veganaise to make creamier *Optional–for those that can eat nightshades or do not have sensitivities, you can add 1 small orange habanero without seeds and 2 large tomatillos, husked, washed and cored.

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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.

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CAULIFLOWER RICE KITCHEN 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.

1/2 of a large head of cauliflower 1/2 chopped yellow onion 2 cloves minced garlic 1/2 cup chopped cilantro Zest of one large lime Juice from half a lime 2 tbsp. coconut oil Salt to taste

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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.

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PLANTAIN WRAPS KITCHEN 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.

1 large green plantain 1/2 cup water 1 tbsp. coconut oil or ghee 1/2-1 tsp. sea salt (depends on how salty you like things)

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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.

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Ventura A, Neri E, Ughi C, et al. Gluten-dependent diabetes-related and thyroid-related autoantibodies 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.

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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-component/programs-services/clinical-nutrition-services/docs/pdf-lowfodmapdiet.pdf GAPS Diet http://www.gapsdiet.com AIP Diet, Chris Kresser, http://chriskresser.com

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INDEX A Acorn Oatmeal Breakfast AIP 23 Avocado Bacon Cups Breakfast FODMAP 29

B Bacon Pineapple Bites Appetizers FODMAPS 122 Bacon Wrapped Asparagus Appetizers AIP 112 Banana Zuch Bread Breakfast AIP 21 Beefalo Meatballs Appetizers AIP 110 Blueberry Almond Cobbler Desserts AIP 88 Blueberry Crepes Breakfast GAPS 32 Blueberry Jello Appetizers FODMAPS 119 Blueberry Muffins Dessert FODMAPS 98 Blueberry Shortbread Dessert GAPS 105 Buffalo Burgers Lunch AIP 43 Buffalo Chicken Dip

Appetizers GAPS 125 Burrito Bowl Lunch AIP 40 Butterball Squash Soup Dinner AIP 62 Butternut Squash Fries Appetizers AIP 111

C Cauliflower Rice Kitchen Staples 134 Chicken Lettuce Wraps Dinner GAPS 79 Coco Lemon Bites Dessert GAPS 104 Cranberry Jellies Dessert FODMAPS 97 Crock Pot Breakfast Breakfast GAPS 35 Cucumber Bites Appetizers FODMAPS 120

D Dairy Free Pumpkin Pudding Dessert GAPS 103

E Egg Burrito Breakfast FODMAPS 27

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F Fauxmato Chili Dinner AIP 63 Fauxmato Sauce Kitchen Staples 132 Figs in a Blanket Appetizers AIP 115 Fish Boats Lunch FODMAPS 51 Fish Tacos Lunch FODMAPS 46

G Grilled Artichoke Chicken Lunch AIP 45 Grilled Cheesacados Lunch GAPS 57 Guacomole Kitchen Staples 133

H Honey Meatballs Lunch GAPS 54 Hot Oat Bran Breakfast FODMAPS 24

K Kale Chips Appetizers GAPS 127

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L Lemon Curd Desserts FODMAP 95 Lemon Scones Dessert GAPS 100 Lox and Cucumber Appetizers FODMAPS 117

M Macaroons Desserts FODMAPS 94 Mack & Cheese Dinner FODMAPS 70 Mackerole Dinner GAPS 75 Mack’s Dream Cookies Dessert AIP 91 Marshmallows Desserts AIP 86 Meatball Cabbage Soup Dinner FODMAP 74 Mexican Crockpot Dinner FODMAPS 73

N No Bake Almond Bars Desserts AIP 93

P

Pigs in a Blanket Dinner AIP 65 Pizza Cups Appetizers FODMAPS 118 Plantain Pizza Dinner GAPS 80 Plantain Wrap Breakfast AIP 19 Plantain Wraps Kitchen Staples 135 Potato Egg Bake Breakfast GAPS 33 Pumpkin Biscuits Breakfast GAPS 31 Pumpkin Pancakes Breakfast FODMAPS 26

T Toasted Cheese Lunch FODMAPS 48 Turkey Plantain Wraps Lunch AIP 41 Turkey Rice Bake Dinner FODMAPS 68 Turkey Sausage Bread Dinner GAPS 77 Turkey Stew Dinner AIP 67

Z Zucchini Lasagna Lunch GAPS 53

S Shrimp and Melon Salad Appetizers GAPS 126 Spinach Beet Salad Lunch FODMAPS 49 Super Smoothie Breakfast AIP 18 Sweet Potato Soup Appetizers GAPS 129 Sweet Shrimp Salad Lunch GAPS 55

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–DOROTHY DAY