Low FODMAP Bolognese SauceRead More
I eat white rice, even though I know it doesn't have as much nutrients as other plants and meat, because I enjoy it, it is convenient to make in batches, and is another source of starches. I just don't eat it every day and have learned to eat a smaller portions that seems to work for my body.
At one point, I use to not be able to eat without feeling ill, so I understand if this recipe may not appeal to you. If you have blood sugar issues, please be mindful of your portion size and eat it with other foods that contain protein. And make sure to add vinegar to it.
For additional nutrients and flavor, I added bone broth. I also suggested using vinegar or lemon juice after cooking this rice dish so that your postprandial blood sugar levels will not rise as high.Read More
After studying how to support liver health, I thought to myself that I must share my favorite easy beet salad. I love the combination of roasted beets, oregano, and citrus dressing!
1 cup of chopped roasted beets - my favorite are golden beets!
1 teaspoon of oregano
1/8 cup of citrus dressing
Mix all of these ingredients together in a medium-size mixing bowl.
Serve and enjoy immediately!
Membrillo Without Added Sugars!
1/2 lemon juice
1/8 cup of collagen*
1/8 cup of agar agar
1/2 cup peeled apples (pink ladies are my favorite for this recipe)
zest from 4-5 kumquats (optional)
1/4 cup zest from Meyer lemons (regular lemons are fine, but I prefer the sweeter taste of meyer lemons)
*If you want a sweeter recipe, replace the collagen with agar; equal parts. You can also use the leftover apple juice; just add more agar accordingly.
- Pressure cook the peeled apples at high for 20 minutes. If possible, use a steamer to separate apples from liquid, so that the apples don’t absorb more liquid than necessary. Remove them from the heat.
- Pour juice in one container; place steamed apples in another.
- In a saucepan, add the lemon juice. Turn on the heat and allow the liquid to come to almost a boil.
- Add the collagen and agar to the saucepan; slowly to avoid making clumps. This part should take around 4-5 minutes.
- Once the entire amount of collagen peptides and agar has melted into the mixture, turn off the heat.
- Sieve the mixture to remove any clumps of collagen into another saucepan or mixing bowl.
- Add the pressured cooked apples to the mixture.
- Taste try the mixture. If it is not sweet enough, you can add the leftover apple juice you placed in the container from step 1 until it suits you.
- Add the zest from kumquats and lemons.
- Place the mixture into a mason jar. Allow to cool overnight.
I hate baking, because I hate measuring things and don’t like how most gluten-free baked goods taste. For my mindful dinner I wanted to offer a dessert as the fourth course, so I decided to work on synergizing the creamy textures from agar agar and gelatin with the sweet and sour flavors of citrus fruits. My first version worked well with folks who ate paleo, but folks who were use to eating added sugars thought it tasted strange. After a couple of iterations, I ended up with this current recipe. I normally serve this dish with my version of greek style coconut yogurt - what I now call 'coconut crush'.
Lemon: vitamin C, A, B1, P, potassium, magnesium, & folic acid, flavonids, phyotochemical (ex. limonene; lemon peels have high amounts of oxalates it is recommended that people with a history ofcalcium-oxalate kidney stonesshould limit their intake of them. Zest contains essential oils (ex. limonene, citral, citronellal, alphaterpineol, linalyl, geranyl acetate).
Apple: vitamin C, fiber (ex. pectin), potassium; when raw they contain measureable amounts of phytonutrients (ellagic acid, chlorogenic) & flavonoids (ex. quercetin).
Kumquat: vitamin C, calcium, potassium, vitamin A
Collagen peptides: glycine, may be beneficial for people with conditions affecting connective tissues and the skin.
Agar agar: used on a daily basis, appears to help obese people lose weight
Murray, M. Pizzorno, J. Pizzorno, L. (2005). The Encyclopedia Of Healing Foods. New York, New York: Atria Books.
Natural Medicines Comprehensive Database Consumer Version. (2009) Find a Vitamin Or Supplement. Retrieved from http://www.webmd.com/vitamins-supplements/ingredientmono-80-agar.aspx?activeingredientid=80&
My Favorite Liver Pate Recipe
2 tbsp of lard or duck fat
2 large yellow onion minced (if you have SIBO, feel free to eliminate or reduce this amount)
1 lb of liver cut into 1 inch pieces
4 tbsp of duck fat
2 tbsp of freshly cut rosemary leaves
1 tbsp of freshly cut thyme leaves
½ tsp of sea salt
Add lard or duck fat to the same skillet. I prefer using duck fat or rendered fat from pork belly for a richer flavor. Melt the fat in a skillet at low to medium. Add the onions and saute them until they become super soft; may take 8 - 12 minutes. Remove onions and place into another dish to cool down.
Melt 1 tbsp of duck fat on the same skillet you cooked the onions. Add the liver to the heated skillet. Cook the liver until no inner pink color is visible. The liver may take about 5 - 8 minutes to be fully cooked. Turn off the heat and allow the liver to cool down.
Place the onions and liver into a food processor or high powered blender (a normal blender could work but it may not come out as creamy) with duck fat (rendered pork fat is fine here too), herbs, and sea salt; blend until the mixture turns creamy.
Liver pâté dish was pivotable in helping me to start eating offal and to up my blood iron levels through nutrition. My first introduction to making liver pâté was through following the recipe from Mickey Trescott. Since then, I have played around with particular ingredients, techniques, and ratios. My favorite fat to use in this recipe is duck fat and the fat from pork belly dishes.
I decided to write my version of this delicious recipe because people kept asking me how I make my liver pâté. I normally create dishes by depending upon my eye sight, taste, and science background. I realized after measuring what I was doing, I was using different ratios than Mickey's recipe. After talking with folks who have used her recipe, I also realized that I was slow cooking the onions for a longer period. Furthermore, I didn’t add the herbs until the ingredients were all cooled down, which may allow for a stronger herb flavor. In addition, I used a 32 oz container on my Vitamix blender to get the creamiest texture possible (the normal container is a 64 oz container). I am guessing that the types of fats I used made a huge difference in taste and texture too. I typically buy grass-fed or pasture raised products. Lastly, I do spend a lot of attention on how I cook each ingredient; making sure I don’t burn or undercook for nutrition, texture, and taste.
Lard: Monosaturated fats, saturated fats, & polyunsaturated fats.
Duck fat: Monosaturated fats, long chain saturated fats, & polyunsaturated fats,
Onions: Biotin, chromium, manganese, copper, vitamin B6, B1, K, & C, dietary fiber, phosphorus, potassium, thiamin, folate; sulfur compounds (ex. allinase released when it is cut or crushed); flavonoids like quercetin; phenolic acids (ellagic, caffeic, sinapic, & p-coumaric); sterols; saponins; pectin; & volatile oils.
Thyme: Vitamin C, iron, manganese, fiber, copper; volatile oils, such as carvacol, borneol, geraniol, thymol, flavonoids (ex. apigenin, naringenin, luteolin, & thymonin).
Rosemary: Vitamin A, vitamin C, manganese, iron, fiber, copper, calcium, mangnesium, & B vitamins; contain powerful rosmarinic acid, flavonoids & volatile oil.
Liver: Phosphorus, magnesium, potassium, iron, zinc, copper, Retinol (preformed vitamin A - an easier digestible version of vitamin A), vitamin D, vitamin E, vitamin C, & B vitamins [thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, B9 (folate), biotin, & vitamin B12].
Murray, M. Pizzorno, J. Pizzorno, L. (2005). The Encyclopedia Of Healing Foods New York, New York: Atria Books.
Kresser, C. (2011, February). 9 Steps to Perfect Health - #2: Nourish Your Body. Retrieved from http://chriskresser.com/9-steps-to-perfect-health-2-nourish-your-body/
Kresser, C. (2011, February). 5 Fats You Should Be Cooking With But Not Be. Retrieved from https://chriskresser.com/5-fats-you-should-be-cooking-with-but-may-not-be/