Low FODMAP Bolognese SauceRead More
- 8 ounces of wild caught roasted salmon, canned salmon, or sushi grade salmon.
- 1 cup of shredded carrots (lightly steamed them for easier digestion) or pickled diced carrots
- 1 cup of diced cucumbers
- 8-10 Green olives sliced in quarters
- 2 stalks of green onion (only the green part)
- 4 romaine lettuce
- ½ of avocado, sliced
- 2 T extra virgin olive oil (EVOO) or avocado oil (avocado oil is less favorable than EVOO and goes better with seasoned rice vinegar)
- 1 T lemon juice or seasoned rice vinegar
- A dash to 1/8 t sea salt (canned salmon may already be salted enough, so adjust accordingly - meaning add the minimum amount).
Additional stuffing or side entree for wraps
1 Cup of vermicelli noodles, cooked and drained
1 cup of sushi rice
Roasted potatoes with vinaigrette
- In a medium size bowl, place salmon in it
- With a fork smash your canned salmon so that it pulls apart (with sushi grade salmon or roasted salmon, you may want to use a sharp knife to dice it into 1/4 inch pieces).
- Add carrots, cucumbers, olives to salmon to mix together.
- In a small bowl, mixed dressing ingredients together.
- Pour dressing over mixed ingredients and mixed together.
- If you would like to add vermicelli noodles or sushi to this dish, you can add ¼ cup of noodles onto each lettuce wrap or leave it as side dish.
- Divide mixed ingredients into four parts and place each part into a lettuce.
- Top each lettuce wrap with green onions and two slices of avocado.
As an appetizer, this recipe serves 4 people. As a main dish, this recipe serves 1-2.
No diet will remove all the fat from your body because the brain is entirely fat. Without a brain, you might look good, but all you could do is run for public office. - George Bernard Shaw
Okay, your brain is not exactly all fat, but did you know that your brain is 60% fat and that every cell in your body needs fat, including the membrane (the fatty layer that surrounds each cell)? Currently, only two fatty acids (if you don't know what this means just know it is fat that comes from fatty fishes, egg yolks, and more) are essential for humans...Read More
3 lbs of chicken thighs
5-6 cups of bone broth or water
2 medium sized carrots or 1.5 cups of it, chopped
2 celery sticks or 2 cups of it, chopped
1/4 cup onions, chopped*
1/4lb or 1 cup of green beans, chopped
3 crushed and peeled cloves of garlic*
2 bay leaves
A bush of parsley
3 t of sea salt
apple cider vinegar (ACV) or lemon juice
- Salt the chicken and place on pan in low medium heat. Braised Chicken until skin is golden.
- Add bone broth or water until chicken is covered in it. Then add bay leaves, bouquet garni, parsley, and garlic.
- Pressure cook chicken at high for about 8-10 minutes. Then turn off the heat and allow to cool so that you can remove the cover.
- After removing the cover, remove meat from pot to cool down. Remove bouquet garni and parsley or sieve it out.
- Add the carrots, green beans, onions to liquid soup.
- Pull chicken apart and add back to the liquid in the pot.
- Recover the pressure cooker.
- Cook the mixture at medium heat at low pressure for another 1 minutes . Allow to cool if you like vegetables with a soft texture or immediately cool the pressure cooker by pouring water on your pressure cooker or use the pressure release valve on your instant pot - depending on the type of pressure cooker you use, and uncover ASAP for crunchy vegetables.
- I like to add lemon juice or ACV to each serving size of this dish. Normally I use a 1/2 lemon or a teaspoon of ACV for each serving of 4 ounces of meat in each soup.
This dish will make about 6 serving sizes as a main course.
*If you are on a low FODMAP diet, take this ingredient out of the recipe or remove it after cooking. You can used infused olive oil with garlic or onion for flavoring as well.
After diving deep into using food for healing and joining a lot of online support groups, I have noticed a lot of people practicing the Autoimmune Protocol, Whole 30, and other forms of restrictive diets to scapegoat their food choices for all of their negative health symptoms. I see this happening when people are using food as their only tool for self-care and not viewing their health and wellbeing as a holistic lifelong journey.Read More
A couple of days ago, I posted on my Facebook account a picture of a lot of egg yolks for breakfast. A lot of people were curious on how I prepared them. Since I am not a cook by training and couldn't technically describe how I do it, I decided to create a video to show how I boil my egg yolks. It was an impromptu approach, using my iPhone set up on a Tupperware device - yes I can jury rig a high-tech set-up (hopefully, you hear my deadpan humor). I hope my video helps you figure out how you can also make delicious egg yolks too.Read More
Knowing how important vegetables and herbs are for adding nutrition to meals and wellbeing, I wanted to share some ways I add them to my meals.Read More
1 tbsp sliced green onions
2 tbsp of wakame
1.5 tbsp of duck fat, tallow, or whatever one you prefer.
1/2 lb of sliced beef heart
Dash of sea salt
Allow fat to melt evenly over medium sized saucepan
Place the slices on saucepan for 1-2 minutes on each side. Beef heart steak is pretty lean, so full attention while cooking them is need, since this type of meat cooks fast.
Remove the steaks from the pan.
Add the green onions to the leftover fat juice; sautéing them for less than 10 seconds. Turn the heat off and pour the green onions over the steak.
Add the wakame to the dish, which will slowly absorb the juices and expand. If you would like them less crunchy, add them to the green onions when you add them to the pan.