Lemons 'n Lyme

When life gives you lemons, use them to beat Lyme


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Beet & Cucumber Salad (Paleo, Low FODMAP, Nightshade Free)

Summer= Salads! But lettuce based salads can get boring. I love salads that are “different” or based not around lettuce. This one is super yummy, light yet filling.  The  beets are a great source of vitamin C and folate, they help with phase 2 detoxification and can help reduce inflammation. Cucumber is a great hydrator on these hot summer days and walnuts are a great source of healthy fat providing vitamin E and omega-3’s.

Cooking beets can be a real pain since they take a while to roast in the oven. Although I think they taste better freshly cooked, for convenience sake it’s been nice to buy pre-cooked beets in the store. Many stores, not just Whole Foods, are now selling packaged, pre-cooked and peeled organic beets with no additives!

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These make life easier, but feel free to roast your own beets to use in this recipe!

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Beet & Cucumber Salad

Serves 2-4

Ingredients

1 package of pre-cooked beets (or about 1/2 lbs. cooked, peeled, and cooled beets)

1 cucumber

2 tbs. balsamic vinegar

1 tsp. apple cider vinegar

1/8 tsp. salt

1/4 cup chopped walnuts

Chop the beets and cucumber into rounds then fourths (or whatever size chunks you want) and place in a bowl.

Mix the balsamic and apple cider vinegars together and pour over the veggies. Sprinkle in the salt and stir to combine.

Mix in the chopped walnuts. Serve or let marinate in the fridge.

Store leftovers in a sealed container in the fridge.

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Paleo Beef & Veggie Stir-Fry (AIP, Low-FODMAP reintro, Nightshade Free)

A couple weeks ago my chiropractor (who is also my applied kinesiologist) said I was clear of mold, heavy metals, and SIBO (woohoooooo!!!). For now, anyway. But I’ve been sticking to a paleo low-fodmap diet and it was getting boooorrring. I was excited to hear no SIBO because it meant I could start slowly trying to reintroduce higher FODMAP foods.

I started to crave a beef and broccoli stir fry but I didn’t want to eat just a bunch of broccoli given it’s FODMAP level so I incorporated it into a stir fry with lots of other veggies. This way I would be satisfied while only starting out with a little broccoli to test the waters. This recipe also has mushrooms which are considered medium FODMAP but I’ve handled them fine in the past, in moderation and on occasion. Just something to be aware of if you are following a low FODMAP diet.

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Beef & Veggie Stir-Fry

Serves 4

Ingredients:

2 tbs. toasted sesame oil

1 head of broccoli, chopped

3 cups of green beans, trimmed and cut in half

1 8-ounce can of water chestnuts

1 cup of sliced baby bella mushrooms

1/3 cup coconut aminos

1 heaping tbs. fresh grated ginger root

1 tsp. apple cider vinegar

1 lbs. stir-fry beef (I actually used stew meat and sliced it)

salt to taste

White sesame seeds (optional- omit if AIP)

Make sure your veggies are prepared before starting.

Heat the sesame oil in a large frying pan or wok over medium heat, stirring occasionally. Add your broccoli and green beans and let cook for 5-7 min, until they become more colorful and slightly softer.

While your broccoli and green beans are cooking, mix your coconut aminos, ginger, and apple cider vinegar together.

Add your aminos mixture to the pan then add in the water chestnuts and cook for 5 min. Next add your mushrooms and cook for another 3 minutes, stirring occasionally.

Add the beef and salt to taste and mix well. Turn the heat up to medium high and cook for 10-15 minutes, mixing occasionally, until beef is done.

Let rest for 5 minutes before serving. Serve and sprinkle with sesame seeds if desired.

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Low FODMAP Paleo Shepard’s Pie

How is everyone doing?! It’s been a hot minute, eh? I’m back with a new, easy, nutrient packed dish for ya.

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Low FODMAP Paleo Shepard’s Pie

Serves 4

Ingredients:

Topping-

1 large celeriac/celery root

1 large parsnip

1 tbs. coconut oil

2 tbs. full fat coconut milk

Salt to taste

Filling-

1 tbs. extra virgin olive oil

1 lbs. ground beef (or ground meat of choice)

1 bunch of green onion, chopped (green parts only for Low FODMAP)

1 bunch rainbow chard, chopped

1 cup frozen peas

1 tbs. rosemary

1 tbs. thyme

1/2 tsp salt (or to taste)

Preheat oven to 400 F.

Peel and chop the celeriac and parsnip into chunks. Steam (or boil) until soft, about 20 minutes.

While the topping veggies are steaming, heat your EVOO in a large skillet. Add the ground beef and cook until slightly brown but still pink on the inside. Add the green onion, peas, and rainbow chard. Cook until beef is browned and cooked through.

By this point your steamed veggies should be done. Put them in a food processor with the remaining topping ingredients and blend until smooth.

Pour the filling (ground beef and veggies) into a large glass dish (about 9×9). Pour the “topping” on top and spread evenly over the filling.

Bake for about 40 minutes, until top is just beginning to golden and has set.

Serve with a side salad and you are ready to go :). Makes great leftovers! Store in the fridge, covered.

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Cilantro Celeriac “Rice” (AIP/Vegan)

Here is a super simple side dish for any night of the week. You can sub this celeriac rice out for normal grain-filled rice in any of your favorite Mexican dishes (tacos, taco bowls, fragrant rice w/ fajitas anyone?) or any meal you love having with rice!

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Cilantro Celeriac “Rice”

Serves 2-4

Ingredients

1 large celeriac

1/4 cup chopped fresh cilantro

1 tbs. Extra virgin olive oil

salt to taste

Peel and chop the celeriac into large chunks. Place in the food processor and pulse until you get a rice-like consistency.

Heat the olive oil in a large saucepan over medium heat. Add the “rice” and cook 10-15 minutes, stirring occasionally until it begins to brown. Turn off the heat, stir in the cilantro and salt to taste.

Serve!

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Valentine’s Day Beet Fudge (AIP/Vegan)

img_8917Here’s a healthy alternative to the usual chocolate and sweets overload that many of us experience on Valentine’s Day. Whether you spending it stag, with friends, or with a significant other, this is an easy and and tummy-friendly recipe!

The recipe calls for a secret ingredient- beets! What, vegetables in my dessert?! Yes! Beets are naturally quite sweet so they play perfectly into many dessert recipes. Beets are loaded with vitamin C, folate, betaine for inflammation. They increase nitric oxide which can help with exercise and brain function (my senior thesis in college was actually all about beet juice and exercise!) and they also contain nutrients to help your heart, immune system, detox systems, and boost iron levels. Talk about a super food!

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Valentine’s Day Beet Fudge 

Ingredients:

1 medium-large beet, cooked* and chopped (about 3/4-1 cup)

1/2 cup fresh cut strawberries or raspberries

1/2 cup melted coconut butter

2 tbs. melted coconut oil

2 tbs. maple syrup (you can add more for increased sweetness)

1 tsp. vanilla extract

chocolate chips (optional)

shredded coconut (optional)

*Cook your beets however you like- boil, steam, bake. My favorite way is to wrap them in tinfoil (skin on), poke a few holes and cook at 450F for 1-1/5 hours, until soft when pierced with a fork. Let cool slightly and the skin should peel right off.

Blend all ingredients together in a blender or food processor, except the chocolate chips and coconut. If you have fudge molds, you can pour batter into there OR spread out on a parchment lined baking sheet or dish. Since it’s fudge, you can make it as thin or thick as you like, I suggest somewhere between 1/4-1 inch thick.

Sprinkle your toppings on, pressing them slightly into the fudge to make sure they stick.

Freeze for at least 2 hours before cutting or breaking up into desired shapes and sizes. Serve immediately (this melts fast) or keep stored in the freezer.

Alternatively, you can melt chocolate and drizzle it on top of fudge pieces when ready to serve.

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Oven Roasted Herbed Drumsticks and Veggies (AIP/Low-Fodmap/Nightshade Free)

This is about the easiest of easiest (non-crockpot ;)) dishes and still loaded with flavor. That’s all I’m going to say about this one. Go make it!

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Oven Roasted Herbed Drumsticks and Veggies

Serves 4

Ingredients:

1 large rutabaga, peeled and chopped

2 large parsnips, peeled and chopped into rounds

2-4 carrots (any variety), chopped into rounds

Any other veggies you want to throw into the mix (I added some leftover green beans)

8 drumsticks, skin on

2 tbs. olive oil

1 tbs each: oregano, thyme, basil, rosemary

1 tsp. sea salt

Preheat oven to 375 F.

Mix the drumsticks, 1 tbs. of olive oil, all the spices, and salt to taste in a plastic bag to marinate.

Chop up your veggies while the drumsticks marinate. Toss them with the other tbs. olive oil  and tsp. of se salt in the bottom of a glass baking dish.

Lay the drumsticks on top and bake for 45-60 minutes until veggies and drumsticks are ALMOST cooked.

Turn on the broiler and broil for 5-10 minutes, until chicken skin gets crispy. Flip drumsticks over and broil another 5-10 minutes until the other side gets crispy.

Enjoy!

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Crockpot Chicken & Parsnip Soup (AIP/Low Fodmap/Nightshade Free)

It’s finally getting cold and I’m sure you’re all stressed out with the holidays, so here is an easy and warming soup to make for while you are running around holiday shopping. The crockpot makes life so much easier and sometimes makes certain foods so much tastier…

This is a thick “soup”, so feel free to a add extra broth, especially if re-heating leftovers. I like to serve it over some greens, as well, because #micronutrients.

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Crockpot Chicken & Parsnip Soup

Serves 4-6

Ingredients:

4 chicken breasts (about 1 lbs)

4 celery sticks, chopped

4 small-medium parsnips, peeled and chopped into chunks

1.5 cups bone broth

1 cup full fat coconut milk (shake the can or melt it all together in a saucepan over low heat)

1 tsp. se salt

1 tsp. dried rosemary

Throw everything into the crockpot and cook on low for 4-6 hours, until chicken is done.

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