Crunchy clustery paleo granola

Crunchy clustery paleo granola
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grain free dairy free granola

Anyone who has ever read my blog posts has probably reached the conclusion that I’m a bit of a granola cruncher and true to that premise I make a mean grain free granola.  It is honestly better than any oat based granola I have ever had, perfect for topping coconut yogurt, smoothie bowls or just eating it by the handful.

Be warned.  You will not be able to stop munching once you make this, so if you are trying to lose some lbs and have very little self control, (me), you might want to save this for a special occasion.  It also makes a lovely gift packed in mason jars.

Everyone I know who has tried this has loved it, and I’m sure you will too.  It is very forgiving so feel free to make substitutions as you like, just keep the ratios of wet to dry relatively the same and make sure you wait to add those cranberries at the end (that was a lesson I learned the hard way).

Crunchy clustery grain free granola

Ingredients:

1 cup coconut flakes (the bigger ones work better here but shredded coconut is ok too)

3/4 cup slivered almonds

3/4 cup chopped pecans or walnuts

1/4 cup hemp hearts

1 tsp pumpkin pie spice

generous pinch of salt

1 tbsp. melted coconut oil

3-4 tbsp. maple syrup

1 tsp vanilla

1/2 cup dried cranberries

Directions:

Pre-heat oven to 300 degrees

Crumble or chop the nuts, seeds and coconut into oat size pieces and toss with the salt and spices.

Melt the coconut oil over low heat and stir in maple syrup, and vanilla.

Pour the wet over the dry and spread out on a parchment covered sheet pan, bake at 300 for 25 minutes flipping halfway through cooking.

Remove from the oven and stir in the cranberries.

The granola will crisp up as it cools so let it cool completely before serving.

Enjoy!

Mashed sweet potatoes two ways – gnocchi and roti – gluten free, grain free, plant based, paleo

Mashed sweet potatoes two ways – gnocchi and roti  – gluten free, grain free, plant based, paleo

This is such an easy recipe and calls for the EXACT same dough to create two entirely different edibles.  They best part? It only takes four ingredients (and salt is one of those).

This recipe is gluten free, grain free, vegan, and paleo.  You can make the gnocchi a day or two ahead and store in the fridge for later.  The roti keeps in the fridge for a week (just heat in the oven to soften) and it freezes well too.

I like gnocchi a lot but a typical gnocchi recipe calls for flour and white mashed potatoes.  These are two big no no’s on an insulin regulated diet.

I have made this roti before, inspired from another recipe that calls for white flour, but the inspiration to attempt gnocchi struck completely randomly, and it paid off!

I pan fried the gnocchi with some shaved zucchini, mushrooms, artichokes, garlic and cashew cheese, topped it with fresh parsley and walnuts and nearly blew my socks off. It was so good.  Truly, this was one of those special recipes that makes you completely forget you are eating a restricted diet.

The Roti is the perfect vessel for falafel, veggie burgers, normal burger, curry or whatever else you fancy in a flat bread.

Initially, I was just going to post the roti recipe, but because the gnocchi was also such a great success we’ve now got an official two for one!

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Sweet potato gnocchi and/or roti 

Ingredients:

1 large or 2-3 small sweet potatoes (a cup mashed)

1 cup cassava flour

2 tbsp. olive oil

a good pinch of salt

Directions :

Preheat oven to 350

Roast sweet potato(s) with skin on until fork tender

Allow to cool until touchable and peel skins from the potatoes

Mash with a fork or process in a food processor to a fairly smooth mash (some larger pieces can remain)

Transfer the mash into a bowl

Stir in salt, oil and cassava flour

Form a soft dough

Use extra cassava flour as needed

For the gnocchi:

Gently form the dough into long cylinders about the width of a hot dog

Cut into 0.5″ pieces and very gently press with a fork

Pan fry immediately or store in the fridge between parchment for later use

Use within two days

For the roti:

Heat a dry skillet over medium low heat (if its a sticky one, lightly brush with oil)

Divide the dough into ping pong sized balls

Gently flatten with your palm and then roll between two pieces of parchment to just under a quarter inch thick

Transfer to the skillet and cook 30 seconds to 1 minute per side

You should see it puff up a bit as air bubbles form, this is how you know its time to flip

If you make this, tag me on Instagram @tha_wild_sage and let me know how you like to eat your Roti / Gnocchi.

Thai style coconut curry bone broth soup – grain free – gluten free – gut healing

Thai style coconut curry bone broth soup – grain free – gluten free – gut healing

It has been colder than a mofo up here in Alberta these past couple of weeks so I’ve been making soup on the regular.

There is something so comforting about a steaming bowl of soup on a cold winter day.  I love to listen to it simmer away on the stove as smells of warmth and comfort engulf my home.  I also love to use up every last bit of leftover roast chickens I make frequently and find that a good soup is the best way to do this.

Soup makes winter just slightly more bearable.

And according to my guy, this is the best soup I have EVER made.  My kids are always less enthusiastic but still happily cleaned their bowls(I served theirs over rice stick noodles) and if you know my kids, you’d know eating without complaint is basically a win for mom.

The broth is a perfectly balanced mix of fat, sweet, sour and spice.  I find Thai Kitchen curry paste to be incredibly mild so if you are cooking for a more adult palette I would suggest obtaining a more authentic curry paste or add a few extra chilis to your broth.  Thai kitchen seems to be the easiest to find around here and does the trick in this recipe.

We all know bone broth is a gut healing super hero but most people don’t realise it should be a near daily part of any autoimmune healing diet.

I usually have a slow cooker full of bone broth on the go as well as a few mason jars of prepared broth in my fridge.  You can also freeze it in popsicle molds or ice cube trays so you always have it on hand.

I’ll often drink bone broth like a cup of tea or cook my veggies in it as an alternative to oil. But after making countless pots of the nourishing liquid I began to tire of the typical, carrots, celery, onion, garlic bay leaf flavour.

If you’re getting bored with plain old bone broth try some different variations. With herbs, spices and veggies, there is a world of taste possibility out there.

The key to making this soup super good is making a super good broth as the base.  I make mine with some key Thai ingredients so when it comes time to assemble the soup you are already half way there.

It just takes a few simple add ins to transform the broth from something typical to something spectacular.  And if making broth seems like more trouble than its worth don’t fret, its actually just a few minutes of prep time.  Your stove will do the rest and your house will smell amazing.

The broth is the most daunting part of this recipe as it comes with a fairly long ingredient list.  Feel free to leave out any ingredients you can’t find as long as you include the curry paste and lime leaves, it turns out.

This recipe yields extra broth that freezes super well so you can make future batches of this soup quickly whenever the craving strikes. Once you have the broth made, the rest is easy.

Thai coconut curry soup 

Broth ingredients:

1 tbsp. coconut oil

1 tbsp. red curry paste

1 organic chicken carcass stripped of meat (set meat aside for the soup)

1 onion or 2 shallots chopped

1 stalk of celery chopped

1 carrot chopped

1 roma tomato chopped

3-4 cloves of smashed garlic

3 litres filtered water

a few thin slices of fresh ginger root

2-3 lime leaves

a bunch of cilantro stems

1 smashed stalk of lemongrass

1-3 thai chillies (whole for milder broth chopped for more heat)

1 tsp fish sauce

Salt and pepper to taste

Soup ingredients:

1 tsp coconut oil

1 tbsp. curry paste

1 can coconut milk

6 cups prepared broth

1 lime juiced

1 tsp coconut sugar

1 tsp fish sauce

2 cups chopped cauliflower (or cauliflower rice)

1 chopped red pepper

Shredded left over chicken

Handful of chopped cilantro leaves

Directions for broth: 

Heat your oil in a Dutch oven and add the curry paste, cook a minute until it becomes fragrant

Add the onion, celery, carrot, tomato, and garlic, cook a couple minutes more

Add water and scrape any browned bits to incorporate

Toss in chicken carcass and remaining ingredients

Bring up to a low simmer and allow to cook for a minimum of 14 hours or up to 48 hours

If you would like to you can transfer it to a slow cooker or leave it to simmer on your stove top (not recommended for gas ovens)

Directions for soup:

Heat the oil in a soup pot

Stir in curry paste and cook until fragrant

Add prepared broth and bring up to a simmer

Toss in peppers and cauliflower, cook about 10 minutes

Add a full can of coconut milk (the light variety works fine too)

Add chicken, fish sauce, coconut sugar and salt and pepper to taste

Simmer another 5 minutes

Finish with lime juice, cilantro and coconut sugar to taste

Serve with a lime wedge.

Serves 3

Feel free to adjust to your tastes, if you are watching those cals go lighter on the coconut milk and supplement with more broth.  If you are still on the grain train serve it over rice stick noodles or basmati rice.  Be sure to taste it as you go, and you’ll know when its perfect.

If you make your own version please tag me on IG @tha_wild_sage or go ahead and pin it.  Getting good feedback on my healthy recipes is all the motivation I need to keep making more.

Happy healing.

Plantain cups – tostones – patacones – grain free – dairy free – vegan – appetizer

Plantain cups – tostones – patacones – grain free – dairy free – vegan – appetizer
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Well, this is my new favorite thing.

Honestly. These are such a treat, and also how cute are they?!

They make perfect appetizers for a dinner party or vegan meet up. Or just do what I did  and make them all for yourself.

I usually bring things I’ve cooked into work to share and get feedback on recipes I’ve created, but I brought these in yesterday and didn’t share a single one.

I kept popping into the break room between clients to sneak bites of these and it somehow made my super busy day so much more bearable.

Today I am making them again, because they are just, that, good.

I really don’t know what to call these.  Tostones are actually a simple dish of crispy, twice fried plantains.  But I wanted to spice them up a bit.

These are made from a base of tostones molded into a mini muffin tin while still hot, stuffed with refried beans, and topped with salsa verde and cashew cheese. Holy yum.

Honestly I would order these in a restaurant.

Use whichever beans you prefer, red beans don’t bother my stomach like black beans do, but I’m sure black beans would be amazing if that’s what you have on hand.

If you still eat dairy you could top these with some crumbled queso fresco, but I love having some fully plant based meals in my arsenal and think cashew cheese works beautifully in this recipe.

If you like plantains, give these a try, this is just one of many ways to enjoy the super versatile ingredient.

Ingredients

Spice mix – zest of 1 lime, 1 tsp salt, 1/2 tsp pepper, 1 tsp cumin, 1 tsp chili powder, 1/2 tsp garlic powder

1 large plantain – more on the green side

4 tbsp. coconut oil divided

1/2 cup beans (I prefer kidney)

4 tbsp. salsa verde divided (I prefer herdez brand)

1 clove garlic

3 tbsp. water

Directions

Heat 2 tbsps. oil in a skillet on medium low

Cut the plantains into 1″ pieces and fry on all sided until golden (don’t let them get dark brown turn the oil temp down if needed)

Remove from heat, drain on a paper towel a few minutes and then smash to about 1/4 inch flat with the back of a heavy glass

Add the remaining oil and fry again until golden and crispy

Sprinkle with 1/2 of the spice mix

While still warm use the back of a metal tablespoon to press the plantains into a mini muffin tin, let cool

Add the beans to the pan the plantains were fried in, pour in the spice mix, half of the salsa verde, and the water, fry and mash into a paste

Fill the plantain cups with the refried beans

Drizzle with remaining salsa, sprinkle with chopped cilantro and top with cashew cheese

If you try this recipe and like it please pin it or Instagram it and tag me @tha_wild_sage

Pad Thai – Grain free – Low Carb -Delicious

Pad Thai – Grain free – Low Carb -Delicious
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I love Pad Thai, but not just any version, it has to be the authentic flavor created with a base of Tamarind paste.  Ketchup on rice noodles?  NO THANK YOU.

When people suggest the taste difference between the two methods is barely discernable I scoff.  As someone who doesn’t even really like ketchup on fries there is no way a plate of ketchup-y noodles is going to suffice for the real thing.

The best Pad Thai looks like it barely even has any sauce on it.  The rice sticks are soaked in warm water (never boiled) so they don’t get over cooked and the balance of flavours is so perfect I can polish of a plate without even stopping to realise I have just ingested a full days worth of calories.

I believe it is super important to eat healthy food ninety percent of the time, especially when healing from an autoimmune disease, but I also feel it is important to treat yo self! Subscribing rigidly to diet labels can ultimately set us up for failure and on the rare occasions I find myself eating out in a Thai restaurant, I order the Pad Thai. As long as they can make it gluten free I do the dang thing, no guilt, no shame.

However, when cooking at home I’m pretty serious about avoiding grains and dairy, (aside from the occasional gluten free tortilla chip)  Since ditching most grains my thyroid antibodies have improved, my body composition has improved, I’ve had more energy and I’ve noticed hair regrowth.  Why mess with a good thing?

Yesterday I had a craving for some Pad Thai and decided I would create a version I can eat as often as I like, one that would nourish my body and keep those insulin levels stable.  What I came up with did not taste exactly the same as the noodles from an actual Thai restaurant, but it was very similar, and completely satisfying.  Craving crushed!

Using a combination of zucchini and carrots for the ‘noodles’ kept my palate interested and made the dish look super pretty and colorful.

Ingredients:

Sauce – 1 tbsp. coconut aminos, 1 tsp tamarind paste, 1 tsp coconut sugar, 1 tsp fish sauce, 1 clove grated garlic, salt and pepper.

1 small organic chicken breast

2 carrots

1 zucchini

1 small shallot finely diced

1 egg

3 tbsp. chopped peanuts

1 chopped scallion or garlic chives (green parts)

A few sprigs of cilantro

A lime wedge

Red chilis to taste

2- 3 tbsp. cooking oil

Directions:

Make the zucchini/ carrot noodles with a spiralizer or vegetable peeler

Make the sauce in a mason jar, shake vigorously to combine

*Tip* Make extra and save the excess for future preparations, it lasts about 2 weeks in the fridge

Slice chicken breast into long thin strips, lightly season with salt and pepper

Heat oil in a skillet and sauté shallot

Toss chicken in and cook for 5 – 6 minutes until light brown

Push the chicken to one side and crack the egg into the skillet, stir it around to scramble for about a minute

Add the zucchini and carrot ‘noodles’ to the pan pour the sauce overtop and stir everything to combine

Let it simmer another 1-2 minutes, allow most of the liquid to evaporate but don’t overcook

Drizzle with lime juice, and top with fresh herbs and peanuts

Plate with an additional lime wedge and optional red chilis

Serves 2