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paleorecipecookbook · 5 years

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Easy Meals I Make at Home in Under 30 Minutes

Last week a reader asked if I would put together another post about meals I make at home in under 30 minutes. So I looked back at when I wrote my last one and it was all the way back in July. Crazy how fast time goes by. So today I’m bringing it back with 12 meals I recently made at home that will hopefully give you some inspiration for easy meals for yourself and your family. Remember, this meals aren’t pretty, whatsoever. And some aren’t strict paleo. If you’re new here, I don’t eat strict paleo. I eat white rice and some gluten free items. If you don’t want that in your own diet, don’t eat it. Simple as that. And if you need even more inspiration, you can look back at my previous easy meals posts here, here and here!

Just a recap (I shared this in my previous posts) – with a little planning, multitasking and with the help of some special ingredients, there’s really NO EXCUSE to not eat a healthy meal on the table in no time flat. It’s really freaking easy, I promise you that. Stop making excuses for why you can’t get a healthy meal on the table certain nights. It just means you need to plan ahead. Maybe you even need to write out your meals to make sure nothing goes to waste and you’re sticking with your goals.

You’ll see many repeats in my own diet because I stick with foods that make me feel my best and that cook up quickly. Plus, I use whatever ingredients I have on hand in my freezer. So let’s get to it. Here’s a little breakdown of what I always have at home and/or purchase week to week:

ButcherBox – Every month I get my monthly supply of grass-fed, grass-finished, antibiotic and hormone-free, pasture-raised beef, chicken and pork. This way I always have meat on hand that I can pull out of the freezer the day beforehand to make for meals the next day. And since it’s delivered to my doorstep, I don’t have to think about it, which is the best part. In every box, I always get burgers and breakfast sausage, then whatever other meat is available that month!

Thrive Market – I try to get a Thrive Market box delivered to my doorstep every month or so. I love stocking up on coconut wraps, coconut aminos, Siete Foods sea salt grain free tortilla chips, and organic extra virgin olive oil. Be sure to follow me on instagram and my instagram stories/highlights because every time I get an order, I share those finds and goodies on my social media! Thrive also offer seafood now and it’s delicious so I will sometimes grab that from them.

Whole Foods or Natural Grocers or Trader Joe’s –

Freezer section – I always like to purchase cauliflower rice, sliced bell peppers, asparagus, cauliflower and kale so if I’m in a pinch and have no fresh produce around, I can quickly defrost any of these vegetable and whip up a meal quickly. I also recently picked up Trader Joe’s cauliflower gnocchi and love having that on hand.

Produce section – I almost always purchase arugula, kale, carrots, cherry tomatoes, ripe plantains, yukon gold potatoes, sweet baby peppers, butter lettuce, honey crisp apples, cilantro, green onions and whatever other vegetable looks good.

Pre-cut veggies – At Whole Foods (and many other grocery stores nowadays), they have pre-cut vegetables that have made a huge difference when it comes to how long it takes to make a meal. It costs a little more, but to me it’s worth it because it keeps me eating healthy. I’ll always buy pre-cut butternut squash fries, brussels sprouts, kale, beets (I buy the Love Beets brand), zucchini noodles, beet noodles, and carrot fries.

Butcher section – Since I get all my meat from ButcherBox, I usually only purchase wild-caught fish and seafood at Whole Foods. We try to eat salmon, scallops, sea bass and whatever other fish looks good. And we’ve been eating more fish and seafood recently because my husband is on a strict diet where he can’t have chicken or pork, which is why most of my dinners are beef or fish/seafood. I love getting fish/seafood for the nights that we have limited time since it cooks up so quickly.

Pantry Products – I keep these items on hand because they make prep incredibly easy and quick whenever I’m in a pinch!

Primal Palate Spices

Primal Kitchen Ranch, Ketchup and Mayo

Balanced Bites Spices

Sir Kensington Ranch, Mayo, Ketchup & Mustard

Mike’s Organic Curry Paste

Rao’s Marinara Sauce

Tolerant Foods Gluten Free Pasta

Latest Freezer Favorites –

Birch Benders Paleo Waffles

Brazi Bites

Trader Joe’s Cauliflower Gnocchi

Cauliflower Rice

Bonafide Bone Broth Soup

Now on to the meals we go!

For this breakfast, I preheated to oven to 400 degrees to cook up a Birch Benders Paleo Waffle for 10 minutes. While the oven heated up, I cooked ButcherBox breakfast sausage with diced red bell peppers and oinons, then I added in leftover air fryer potatoes. Then I topped the waffle with peanut butter and maple syrup. This meal took about 20 minutes.

This dinner took about 30 minutes. First I preheated the oven to 400 degrees, tossed zig-zag butternut squash in avocado oil, topped with salt and garlic powder, then roasted them for 25-30 minutes. Then I cooked up ButcherBox burgers in a cast iron skillet topped with Primal Palate Steak Seasonings and topped it off with Primal Kitchen Ketchup and Mustard. And to finish the meal, I made an easy salad of arugula, apples, orange bell pepper, Primal Kitchen Ranch, plus salt and pepper.

This hearty soup dinner took about 30 minutes. First I preheated the oven to 400 degrees, sliced carrots and tossed them in avocado oil and salt, then roasted them for 25-30 minutes. While the carrots cooked, I cooked chopped bacon in a large pot, set it aside, then sauteed red bell peppers and onions in the rendered fat. Then I added ButcherBox ground beef and once it was broken down and cooked through, I added the Bonafide Broccoli Cheddar Bone Broth Soup along with salt, garlic powder and pepper. When the oven has 10 minutes left, I added Brazi Bites to the baking sheet with carrots. To finish the soup, I added the carrots and Brazi Bites!

When I didn’t know what to make one night, I started with air fryer potatoes which take about 25 minutes. While the potatoes cooked, I topped ButcherBox steak with Primal Palate Steak Seasonings and cooked it in a cast iron skillet until medium rare then let it rest for 5 or more minutes. When the potatoes had about 5 minutes left, I made a quick salad of arugula and apple topped with Primal Kitchen Ranch, plus salt and pepper.

This lunch took about 25 minutes. I first boiled rice until light and fluffy, about 20 minutes. While the rice was cooking, I cooked up ButcherBox ground beef with red and yellow bell peppers. Once the ground beef was browned, then I added a packet of Mike’s Organic Yellow Curry Paste with a can of coconut milk then added a bit of salt and lime juice.

For this 30 minute dinner, I preheated an oven to 400 degrees. Then I tossed diced eggplant and carrots in avocado oil and salt and cooked the veggies for 25-30 minutes. While the veggies roasted, I cooked chopped bacon in a large pot, set it aside, then sauteed onions in the rendered fat. Then I added ButcherBox ground beef and once it was broken down and cooked through, I added Bonafide Creamy Mushroom Bone Broth Soup with salt and pepper. Once the veggies were done roasting, I added the veggies. Then I ate it with leftover carrot fritters (recipe coming soon!).

For this 30 minute dinner, I preheated an oven to 400 degrees, tossed halved brussels spouts in avocado oil and salt then cooked the brussels for 30 minutes. While the brussels roasted, I cooked up Trader Joe’s Cauliflower Gnocchi using my air fryer gnocchi recipe. Then I cooked up ButcherBox ground beef with sliced kale then added tomato sauce and salt. Then I ate it all with a little artichoke pesto.

This dinner only took about 25 minutes. I cooked ButcherBox ground beef with bell peppers then added Primal Palate Taco Seasonings, hot sauce, lime juice and salt. Then I cooked up cauliflower rice in a pan with some avocado oil, added salt, garlic powder and chopped cilantro. Then when the cauliflower rice was almost done, I pushed it to the side of the pan, added more fat and added sliced plantains to the pan to cook on both sides for 4-5 minutes.

For yet another soup night dinner, I cooked up bacon in a large pot, set it aside once crispy, then I added a whole sliced onion and cooked down for about 10-15 minutes. Then I added ButcherBox ground beef and cooked until brown. Lastly I added Bonafide French Onion Bone Broth Soup and sliced mushrooms and cooked for about 5 minutes. Lastly, I added the bacon back in with salt and pepper.

This dinner took me 30 minutes. I first made a Moroccan carrot salad (no measurements but the ingredient include grated carrots, red onion, raisins, lemon juice, oil, coriander, cumin, honey, salt and pepper) then set aside for later. Then I cooked up Trader Joe’s Cauliflower Gnocchi using my air fryer gnocchi recipe. And while the gnocchi cooked, I cooked a ButcherBox ribeye in a cast iron skillet with Primal Palate Steak Seasonings until medium rare. And I served it all with artichoke pesto that I found at Natural Grocers.

This 30 minute dinner included leftover carrot fritters that were made the night before. For the rest of the dinner, I steamed frozen cauliflower then I pureed it until smooth in a high speed blender with salt and garlic powder. While the cauliflower was cooking, I cooked ButcherBox ground beef in a pan with garlic, onion and bell peppers with salt and pepper then added Primal Palate Meat & Potatoes Seasonings. Then I made a quick tomato salad with cherry tomatoes, onion, cilantro, lime juice, olive oil, salt and pepper.

Last but not least, one last curry! I first made chicken thighs using my air fryer chicken thighs recipe. While the chicken cooked, I I first boiled rice until light and fluffy, about 20 minutes. While the rice cooked. I added oil and peppers to a pan. Once the peppers were soft, I added Mike’s Organic Green Curry Paste and a can of coconut milk, lime juice and salt, and reduced down for about 10 minutes. Then I just added it all together with some cilantro!

12 meals in under 30 minutes! Try these easy meals out and let me know what you think! Healthy doesn’t mean hard. All you need is something simple items around the house and you can have a healthy meal every single day!

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lazyfoodieskitchen · 4 years

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Bengalis Default Fish Curry

Bengalis and fish are almost synonyms. In Bengal we cook different types of fishes and every fish has its signature dish associated with. But what is different from other places is, the Bengali Fish curries are generally mild, it does not overpower the taste of the fish rather compliments or enhance the taste in a very subtle way. Today the recipe I will share is a modification of a very bare bone skeleton of the most common fish curry, which can be fish agnostic. That is why I call it Bengalis Default Fish Curry. Any fish can be cooked in this sauce and will taste good.

Fish Market! (Google photos) Like me most of the Bengalis grew up having fish at least twice a day for the two main meals lunch and dinner. I do not remember liking or not liking fish as that was never a question or choice. It was part of our life. I have seen my dad going to the market every day seven days a week to get fresh fishes and vegetables in the morning. That was part of his daily rituals. As a result, we will have every day different fishes, and sometimes multiple types in a single day as well. If you go to any fish market in Bengal you will get to see various kinds of fishes. There are various categories like some are freshwater fishes, some saltwater fishes. Freshwater fishes are more common in Bengal, because of the abundance of rivers, lakes, and ponds. Then we have small fishes like Mourola(Indian Carplet), Punti (Anchovy, Barb), Smelt, Kechki(Yellowtail Mullet) medium-sized fishes like Pabda(Butterfish), Perch, Koi (Climbing perch), Bata(Mullet), Tyangra, Parshe(Flathead grey mullet), some are larger fishes like Hilsa, Rohu, Grass Carp, Mrigal(White Carp), Bhetki (Barramundi, Sea Bass), Catfish, Tilapia, Boyal(Wallago). The big fishes can be bigger, by age and weight, also whether it has eggs or not. The interesting part is all these variations dictate their preparations. We have different types of preparations namely "Jhol" which is like Soup, mild in taste, and generally have vegetables in it. Again here most of the fishes have their paired vegetables, they are not usually random. Like for example Bhetki will pair well with Cauliflower but Hilsa pairs well with Eggplant and so on. Then we have "Jhal" which is a sauce based on mustard paste in most cases, along with onion and tomatoes. "Bhapa" which is generally baked with mustard sauce and coconut, "Paturi" which is a form of Grilled fish wrapped in some flavored leaves, "Kaliya" which is a rich curry made of onion-tomato-ginger-garlic paste and other spices, and many more.

Raw Trout

Lightly Fried Fish

Bengali Style Fish Curry The recipe I will share today is a very basic default sauce that can be made with any fish. It is easy to make and often comes handy. Later I will share each of the mentioned categories of sauces but let's start with the default one. You can use any white fishes, here I have used Trout. We can make it either with fish steaks or fillets. To keep the fish pieces shape and nice yellow color, I like to coat them with turmeric and salt, and lightly brown on high heat, before adding them into the sauce. Because the fishes were not exactly fresh, I added a little onion and garlic. Read the full article

#Allpurposefishcurry #Bengalifishcurry #Bengalimacherjhol #easyIndianfishsauce

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5minuteswithjoni · 4 years

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Do you find meal planning taxing? I know I do. Thinking up meals for the week ahead. Ensuring variety and to keep things interesting.

To give you some meal ideas I’ve come up with a six week meal plan. You can pick and choose what you fancy or follow the weeks that work for you. I’ll post links to good recipes on here too. Enjoy.

NB if you have kids who are fussy like mine, they may not eat everything on here. Just go with what works for you and don’t stress if the kids don’t like the food.

If you find these helpful I’ll be happy to send you these in note form for you to add to your phone, just send me a message on Facebook.

Here goes:

Week 1

Monday: Chicken fajitas with sour cream & guacamole 🌯🍗🥑

Tuesday: Cuban chorizo & prawn linguine 🍝

Wednesday: Swedish meatballs, mash & greens with creamy sauce and red jelly 🧆

Thursday: Lentil soup & sour dough. 🍲🍞

Friday: Salmon, greens & crushed new potatoes 🍣🥔

Saturday: Steaks, potato dauphinois & green beans (Macaroni cheese for kids) 🥩

Sunday: Mary Contini Lasagne. 🍲

Week 2

Monday: Chicken chasseur & red wine ju with mash & greens 🍗🧅🥬🍷

Tuesday: Prawn stir fry with prawn crackers

Wednesday: Slow cooked chilli con carne & wedges with sour cream & chive dip 🍲

Thursday: Chicken spinach & mushroom pesto spaghetti 🍝

Friday: Pitta Pizzas, salad & coleslaw 🍕

Saturday: Sausage ragu with rigatoni pasta

Sunday: Pork meatballs in sweet soy sauce with broccoli and rice 🧆

Week 3

Monday: Cajun chicken & mediterranean vegetables 🍗🍆🍅

Tuesday: Sea bass with watercress & crushed new potatoes. 🥔🍲

Wednesday: Beef and red wine casserole followed by watermelon. 🥩🍷🍉

Thursday: Sausages, mash & peas 🍲

Friday: Thai green curry and jasmine rice 🥘

Saturday: Beef mince tacos & salad 🌮

Sunday: Easy Spanish chicken & roast potatoes. 🍗🥔

Week 4

Monday: Sweet chilli pork stir fry & udon noodles 🥬🍜

Tuesday: Scrambled egg & bacon on toast.🥚🍞

Wednesday: Toad in the hole with cauliflower cheese and peas. 🧀

Thursday Tricolour taglielle with rocket, tomatoes, feta & capers 🍝

Friday: Chicken korma curry & poppadums.

Saturday: Burgers with cheese, tomato & lettuce 🍔

Sunday: Mexican grilled chicken & salad 🍗🥑🌽

Week 5

Monday: Fusilli carbonara with streaky bacon lardons 🍝🥓

Tuesday: Lemon chicken & green beans with coconut rice

Thursday: Piri piri chicken with broccoli & sweet potatoe wedges 🍗🌶🍠

Friday: Pulled pork burritos with gem lettuce, avocado & tomatoe 🌯🥗

Saturday: Tomato pasta bake 🥫

Sunday: Roast beef, cauliflower cheese, Yorkshire puddings, carrots, rosemary roast potatoes. Chocolate tart & creme fraiche. 🥩🥔🧄🥮

Week 6

Monday: Chimichurri chicken with broccoli & mash. 🍗🥦🥔

Tuesday: Steamed fish & pak choi parcels with sticky rice 🥬🍱

Wednesday: Chicken, spinach & mushroom pesto spaghetti 🍗🍝

Thursday: Thai beef stir fry 🥩 🍝

Friday: Steak, potato wedges & green beans 🥩🥔

Saturday: Crispy chicken burgers with coleslaw & french fries

Sunday: Roast garlic & herb chicken and roasted root veg. 🍗🧄🥕🍠🧅

Week 7

Monday: Tiger Prawn tagliatelle 🍝

Tuesday: Chicken breasts stuffed with green olives and goats cheese and roasted cubes

Wednesday: Oregano lamb steaks sand giant cous cous (Goujons for kids) 🥩

Thursday: Pea and sweet potatoe korma 🥘

Friday: Steak, wedges and chimichurri sauce

Saturday: Tomatoes pasta bake 🥫

Sunday: Roasted herb chicken with tomato & mozzerella & fusilli salad with honey dressing 🍗🥗

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clarencebfaber · 6 years

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The Ultimate Guide to the GAPS Diet

The GAPS Diet

When you hear the word “diet” what comes to mind?

If you’re like most people, you instantly think “weight loss.”

However, the word “diet” actually means “a way of life”—and diets simply entail the foods we eat on the daily for our best health.

For some, the “diet” they follow actually means eating foods that help heal their body, if they are coming from a place of illness, disease or digestive distress.

“Therapeutic diets” can help one do just that.

Ever heard of GAPS diet? If not…read on about how food can be your medicine—especially if you struggle with anxiety, depression or digestive woes.

GAPS Diet 101

Back in the day, “paleo” used to be the only “real food” nutrition philosophy out there.

Fast forward to today, and we’re bombarded with all sorts of diet philosophies about “keto,” and “AIP” and “specific carbohydrate diet” and “GAPS”…But what’s the difference?

More than a weight loss approach, the above mentioned protocols are actually “therapeutic” or “healing diets”—designed to help treat disease, restore gut health

There’s a ton of different “healthy” and “gut-healing” diet protocols.

The “GAPS” nutrition protocol—also known as “Gut & Psychology Syndrome” protocol is a dietary strategy developed by Dr. Natasha Campbell-McBride when she was trying to find a cure and treatment for her son with autism.

After running into wall after wall with doctors who told her that her son would always be “that way,” Campbell-McBride began to turn to “food as medicine.”

She studied and observed the impact of certain foods on her son’s behavior and symptoms, and unbeknownst to herself at the time, began to become a leader in the “gut-brain” connection school of thought.

GAPS has become a leading a dietary treatment, designed to help individuals heal from their own struggles with neurological conditions, anxiety, digestive pathologies, autoimmune disease and general inflammation.

And the philosophy is quite simple:

Eat real food: Especially meat, fish, vegetables and healthy fats.

The diet progresses in stages, and eliminates a greater amount of inflammatory-causing foods in the beginning in order to support gut restoration.

The ultimate goal?

Reintroduction of a wide variety of foods, a healthier brain and a happier gut.

Win. Win. Win.

THE GAPS PROTOCOL: HOW IT WORKS

GAPS diet begins with a 6-stage “Introductory” phase that generally takes people 3-6 weeks to complete.

Each stage lasts about 5 days, and helps a person remove many common “trigger” foods (associated with poor gut health or brain function) in order to allow their body to heal their gut and mind, then slowly help them expand and reintroduce foods back in.

At the end of the “introductory” phase, you finally arrive to the “full GAPS diet”—which includes all the foods found here.

The primary foods GAPS eliminates throughout the entire course include those with the highest connections to gut and brain inflammation, digestive difficulties and poor brain power, including:

Dairy

Potatoes/Sweet Potatoes

Legume

Grains (rice, breads, pasta)

Sugar

Cocoa/Carob

Corn, Corn Syrup, Corn Starch

Chewing Gum

Jams/Jellies

Other food additives (carageenan, cellulose gum, MSG)

Conventional, processed deli meats and smoked meats

Soy

Some fruits* (FOS fructooligosaccharides; Pectin—like citrus, grapes, apples, plums)—*Consume in small amounts and notice if they bother you

The diet is not meant to last “forever”, but it is a therapeutic diet with the end goal to eat “in abundance.”

(Download the GAPS food list here)

A supplemental approach is often also recommended, entailing probiotics, hydrochloric acid (stomach acid), digestive enzymes and/or anti-microbial herbs to support gut healing.

GAPS may be followed independently, but it is best guided by a skilled and knowledgeable nutrition or functional medicine practitioner, familiar with treating and supporting gut health and restoration.

Here’s an overview of what foods each of the three GAPS stages includes and eliminates:

THE GAPS DIET PROTOCOL: INTRODUCTION STAGES 1-6 PROGRESSION

Each stage is intended to last 3-5 days and allow gut and mind healing to take place.

STAGE 1: Keep it Simple

Progress to the next stage every 3-5 days, as long as your body tolerates it:

Eat in Abundance

Homemade meat stock (beef, lamb, bison, chicken, turkey, pheasant or fish)

Stew or soup made with well cooked meats or fish and well cooked vegetables and meat stock

Probiotic foods (homemade fermented vegetable juices and/or homemade fermented whey, yogurt or sour cream daily—1-2 tsp daily);

Fresh ginger tea, chamomile tea with raw honey, if desired (and not dealing with bacterial overgrowth)

Well boiled broccoli, cauliflower, carrots, onions, leeks

Baked squash, winter and summer

Boiled meats

Sea salt

Purified water*

*Start the day with a cup of still mineral or filtered water.

STAGE 2- Eggs & Fermented Foods

Eat in Abundance

Everything in Stage 1, plus:

Raw organic egg yolks & Soft boiled eggs if no allergy to the white is suspected

Stews and casseroles made with meats and vegetables.

Increase daily amount of homemade yogurt, kefir

Sauerkraut, fermented vegetables or vegetable medley if juice was initially introduced

Fermented fish

Ghee

STAGE 3-Pancakes

Eat in Abundance

Everything in Stages 1 & 2, plus:

Ripe avocado eaten with broth, starting with 1-3 teaspoons a day

Nutbutter* pancakes mixed with squash and eggs and cooked in fat or ghee — starting judiciously with one a day

Scrambled eggs

*Recipe below!

STAGE 4-“Bread” & Olive Oil

Eat in Abundance

All of the above and you may add:

Freshly made vegetable juices: start with a few tablespoons of carrot juice (made with a juicer — not pureed vegetables)

Bread* made with nut flour, eggs, squash, fat, salt

Cold pressed olive oil

*Recipe below!

STAGE 5-Raw Veggies + Grilled Meat

Eat in Abundance

All of the above, plus:

Raw legal vegetables, peeled and deseeded

Fresh applesauce from cooked and pureed apples

Raw honey, up to a couple tablespoons a day (that includes any that is in baked goods)

Boiled, roasted, or grilled meat

Juiced apple, pineapple, and mango (avoid citrus)

STAGE 6-Pumpkin Muffins + Fruits

All of the above and you may add:

Peeled, raw apple

Other raw fruits may be introduced slowly

Baked goods with dried fruit as a sweetener

GAPS PROTOCOL FOOD LIST

You’ve finally arrived!

Check out the GAPS Food download for all-you-can-eat foods, plus 3 bonus GAPS recipes .

SUPPLEMENT SUGGESTIONS

Probiotics

Prescript Assist

Primal Defense Ultra

Florasport by Thorne

Digestive Enzymes

Spectrazyme Complete

Transformation Enzymes

Fish Oil or Fermented Cod Liver Oil

Omega-genics

L-Glutamine Powder

Glutagenics

DISORDERED EATING?

When I first heard about the GAPS “diet,” the word “diet” had me completely turned off, with my fingers in my ears.

“La, la, la…I don’t want to hear it…”

However, as I have learned more about it, and implemented some of the principles myself for my own gut healing, I have discovered that the use of GAPS as “medicine” can be enormously impactful for some—especially those who have tried the whole “eating healthier” approach, only to still feel like their body is at war with them.

The thing is: GAPS diet is not intended to last a lifetime.

If you’re considering experimenting, it’s crucial to keep in mind that the ultimate goal of GAPS is not restriction, but abundance—first “wiping the slate clean” for optimal healing of the gut and mind, then, adding more nourishing foods that (hopefully) your body tolerates better than before.

Think: Growth and abundant mindset…Not restrictive.

HOW DO I KNOW WHERE TO START?

Your initial state of health will determine if the full-on 6-stage approach is warranted.

People who may benefit from the FULL GAPS include those with:

Moderate-high chronic anxiety

Autism spectrum disorder

Sensory processing disorder

SIBO (small intestinal bacterial overgrowth)

Parasites in stool

Dysbiosis (disrupted gut flora)

Repeat Candida overgrowth

Chron’s

Ulcerative Colitis

Chronic Diarrhea

IBS/IBD

Bi-polar

Depression

Those who have tried “gut healing” through supplements or “clean diet” changes with no luck

If you are generally healthy, but still experience some “digestive issues” (gas, bloating, constipation, allergies, low immunity), you can benefit from GAPS too, but you may not need to go through all 6 stages.

Instead of building up for 15-20 days to more solid foods and variety, consider a 24-hour broth and juice day, then hop into Stage 4 and finish it out from there. This will thoroughly rest a semi-functioning or lagging digestive tract.

THE BOTTOM LINE

5 Core GAPS Principles

GAPS is a therapeutic diet to heal the body and mind. Use wisely.

Meat broths, fermented foods, apple cider vinegar are your BFF’s

Don’t forget to take a probiotic

Keep it simple: Simple foods. End in mind. One day at a time.

Eat in “abundance” (not restriction). Aim to integrate and expand your diet as your body heals).

Download your WORKSHEET here for a full GAPS food list, daily sample meal plans and ideas, and 3 exclusive recipes.

WORKSHEET

GAPS FOOD LIST

Full GAPS Diet Food List

VEGETABLES

Artichoke

Arugula

Asparagus

Avocados

Beets

Bell Peppers

Bok Choy

Broccoli

Broccoli Rabe

Brussels Sprouts

Cabbage

Carrots

Cauliflower

Celery

Collards

Cucumbers

Eggplant

Fennel

Garlic

Green Beans

Jerusalem Artichoke

Kale

Mushrooms

Olives

Onions

Parsnip

Pumpkin

Radish

Romaine Lettuce

Seaweed

Spinach

Squash (summer and winter)

Tomatoes

Turnips

Watercress

FISH (Wild Caught only, NO Farm Raised)

Anchovies

Bass

Cod

Grouper

Haddock

Halibut

Herring

Mackerel

Mahi Mahi

Red Snapper

Salmon

Sardines

Seabass

Trout

Tuna

Walleye

NUTS AND LEGUMES (ideally sprouted or as nut butters)

Almonds (sprouted or as raw nut butter)

Brazil Nuts

Coconut (technically a drupe)

Hazelnuts

Lima Beans (soaked)

Macadamia

Navy Beans (soaked)

Pecans

Pine Nuts

Walnuts

Nut Butters

Nut flours (in moderate amounts – no more than 1/4 cup a day)

FATS / OILS

(Organic Unrefined)

Avocado Oil

Almond Oil

Butter (pastured)

Coconut Oil

Flaxseed Oil

Ghee

Hempseed Oil

Macadamia Oil

Olive Oil

Sesame Oil

Palm Oil (sustainable)

Walnut Oil

DAIRY (raw, aged and grass-fed)

Goat Cheese (aged 60+ days)

Kefir (Cultured Goat Milk) (fermented 24+ hours)

Raw Sheep Cheese (aged 60+ days)

Sheep Yogurt (fermented 24+ hours)

Raw Cows Cheese (aged 60+ days)

Raw Cows amasai, kefir and yogurt (fermented 24+ hours)

MEAT (Organic, Grass-fed)

Beef

Bison

Bone Broth

Chicken

Duck

Eggs (free-range)

Lamb

Turkey

Quail and other wild game

Venison and other wild game

FRUITS – in moderation

Apple

Apricot

Banana

Blackberries

Blueberries

Cantaloupe

Cherries

Coconuts

Figs

Grapefruit

Grapes

Kiwi

Lemon

Lime

Mango

Nectarine

Orange

Papaya

Peaches

Pears

Pineapple

Plums

Pomegranate

Raspberries

Rhubarb

Strawberries

Watermelon (no seeds)

SPICES AND HERBS

Basil

Black Pepper

Cilantro

Coriander Seeds

Cinnamon

Cumin

Dill

Fennel

Garlic

Ginger

Mint

Parsley

Peppermint

Rosemary

Sage

Sea Salt

Tarragon

Thyme

Turmeric

CONDIMENTS

Apple Cider Vinegar

Coconut Vinegar

Sea Salt

FLOURS

Coconut Flour

Almond Flour

BEVERAGES

Almond Milk

Coconut Kefir

Coconut Milk

Herbal Teas

Raw Vegetable Juices

Sparkling Water

Spring Water (or Filtered)

Wine, in moderation

SWEETENERS – in moderation

Raw Honey

Dates made into paste

SAMPLE GAPS MEAL PLAN

*After Introductory Phase

After you’ve walked through the basic protocol, here are some ideas to begin to eat “in abundance” (again).

Pre-Breakfast

12-16 oz. Filtered Water with sea salt and lemon

Breakfast

Nut butter Pancakes with 1 Tbsp. Pure Maple

Pork Sausage (nitrate free)

Sauerkraut

Lunch

Chicken Salad*

Nut-based Crackers (homemade, or store bought, like Simple Mills)

Cold Pressed Green Juice

Dinner

Herb Crusted Salmon

Roasted Rainbow Carrots

Pan-fried Greens

OTHER GAPS MEAL IDEAS: SIMPLIFIED

BREAKFASTS

Eggs Over Easy

Scrambled Eggs

Omelet

Coconut Yogurt with fruit

Coconut Flour Pancakes

Nutbutter Pancakes (with banana or squash)

“Hash”: Ground sausage, butternut squash, greens, mushrooms, ghee

Applegate Farms Breakfast Chicken Sausages or Turkey Sausages

Homemade Sausage Patties

Ham (sugar free, nitrate free)

Bacon (no nitrates, sugar)

Smoothies with coconut milk, vanilla beef isolate protein powder, greens, banana, nut butter

Pumpkin Muffins

Coconut Flour Muffins

Carrot Muffins

LUNCHES

Meat, Veggies, Avocado

Grownup Lunchable: Turkey/Ham Roll-ups, Cooked Steamed Carrots, Primal Kitchen Ranch Dressing

Lettuce Wraps with Ground Meat, Avocado, Tomatoes, Sprouts

Butternut Squash or Acorn Squash, Ground Turkey, Coconut Butter, Greens

Greens with Meat, Olives, Olive Oil + Apple Cider Vinegar

Burger Patties, Guacamole, Crispy Brussels Sprouts

Tuna, Chicken or Salmon Salad

Nut/seed-crackers, Turkey/Ham, Grassfed Cheddar Cheese (occasional)

Hot Dogs—no nitrates

Meatballs

Baked Chicken Thighs, Summer Squash-Roasted with Avocado Oil, Greens

Nutbutter with Celery, Fermented or Coconut Yogurt

DINNERS

Pot Roast, Veggies

Chicken Drumsticks

Homemade Meatballs with Spaghetti Squash

Cauliflower Shepherd’s Pie

Pulled pork with Sweet Onions & Meat Broth

Garlic Shrimp

Baked Salmon or Snapper with Veggies

Butternut or Acorn Squash Coconut Milk Soup

Chicken Curry over Zucchini Noodles

Roast Chicken with Roasted Beets & Asparagus

“Sloppy Joes” (meat and seasonings) over Spinach

Bacon & Eggs

Stir Fry with Coconut Aminos

Bison Beanless Chili with Coconut Flour “Cornbread”

Grass-fed Burger Patties with Carrot Fries

Fish with “Yogurt Sauce” on top (coconut yogurt) in Coconut Flour Tortillas

Grass-Fed Steak with Cauliflower Mash + Pan-fried Collard Greens

SNACKS

Beef Jerky

Hardboiled Eggs

Turkey/Ham Rollups

Pulled Chicken

Coconut Butter + Green Apple

Cucumber Tomato Salad

Raw Sprouted Nutbutter + 1/2 Banana

Carrots with Homemade Paleo Ranch or Hummus

Handful Raw, Sprouted Nuts & Seeds

Pumpkin Pancakes

Ingredients

1 cup cooked & pureed squash (like butternut, cut into chunks, & simmered in broth or water until soft)

1 cup nutbutter (such as almond)

5 eggs (yolks & whites divided)

½ tsp salt

Directions

Beat the egg whites until fluffy.

With either a food processor or an immersion blender & large bowl, blend the egg yolks, squash, nutbutter & salt until smooth.

Gently fold mixture into the egg whites until blended together.

Fry in a pan (preferably a well-seasoned cast iron griddle) over low heat. Don’t burn.

Chicken Salad

Ingredients

1 Rotisserie Chicken (or 1-2 lbs. Chicken)

1-2 Tbsp. Avocado Oil Mayo (Primal Kitchen)

Add-ins: Grapes, Celery, Cranberries, Cucumber (you choose)

Directions

Mix all ingredients until well combined.

Nut Crackers

Ingredients

2 cups blanched almond flour (not almond meal)

1 pastured-egg

1/2 tsp sea salt

1/2 tsp ground black pepper

Directions

Place almond flour, egg, salt, and pepper in a blender of food processor.

Pulse until dough forms

Place dough between 2 pieces of parchment paper

Roll out to 1/16 inch thick, then remove top piece of parchment paper

Transfer bottom piece of parchment paper with rolled out dough onto baking sheet

Cut into 2 inch squares using a pizza cutter or a knife

Sprinkle with extra salt and pepper if desired

Bake at 350° for 12-14 minutes

Herb-Crusted Salmon

Ingredients

3-4 wild caught salmon fillets (6oz each)

2 tbsp. coconut flour

2 tablespoons fresh parsley (or dried, if you have on hand)

1.5 tablespoon olive oil

1.5 tbsp. dijon mustard

sea salt and pepper, to taste

Directions

Preheat oven to 450 degrees.

Place salmon fillets on a parchment or foil lined baking sheet.

Top salmon with olive oil and dijon mustard and rub into your salmon.

In a small bowl, mix together your coconut flour, parsley, and salt and pepper.

Use a spoon to sprinkle on your toppings on your salmon and then your hand to pat into your salmon.

Place in oven for 10-15 minutes or until salmon is cooked to your preference. I cooked mine more on the medium rare side at 12 minutes.

The post The Ultimate Guide to the GAPS Diet appeared first on Meet Dr. Lauryn.

Source/Repost=> https://drlauryn.com/gut-health/the-ultimate-guide-to-the-gaps-diet/ ** Dr. Lauryn Lax __Nutrition. Therapy. Functional Medicine ** https://drlauryn.com/

The Ultimate Guide to the GAPS Diet via https://drlaurynlax.weebly.com/

#Clarence B. Faber #ClarenceFaber #Holistic #Nutrition #Therapy #Recovery #Functional #Medicine

0 notes

elizabethbgrimes · 6 years

Text

The Ultimate Guide to the GAPS Diet

The GAPS Diet

When you hear the word “diet” what comes to mind?

If you’re like most people, you instantly think “weight loss.”

However, the word “diet” actually means “a way of life”—and diets simply entail the foods we eat on the daily for our best health.

For some, the “diet” they follow actually means eating foods that help heal their body, if they are coming from a place of illness, disease or digestive distress.

“Therapeutic diets” can help one do just that.

Ever heard of GAPS diet? If not…read on about how food can be your medicine—especially if you struggle with anxiety, depression or digestive woes.

GAPS Diet 101

Back in the day, “paleo” used to be the only “real food” nutrition philosophy out there.

Fast forward to today, and we’re bombarded with all sorts of diet philosophies about “keto,” and “AIP” and “specific carbohydrate diet” and “GAPS”…But what’s the difference?

More than a weight loss approach, the above mentioned protocols are actually “therapeutic” or “healing diets”—designed to help treat disease, restore gut health

There’s a ton of different “healthy” and “gut-healing” diet protocols.

After running into wall after wall with doctors who told her that her son would always be “that way,” Campbell-McBride began to turn to “food as medicine.”

And the philosophy is quite simple:

Eat real food: Especially meat, fish, vegetables and healthy fats.

The diet progresses in stages, and eliminates a greater amount of inflammatory-causing foods in the beginning in order to support gut restoration.

The ultimate goal?

Reintroduction of a wide variety of foods, a healthier brain and a happier gut.

Win. Win. Win.

THE GAPS PROTOCOL: HOW IT WORKS

GAPS diet begins with a 6-stage “Introductory” phase that generally takes people 3-6 weeks to complete.

At the end of the “introductory” phase, you finally arrive to the “full GAPS diet”—which includes all the foods found here.

The primary foods GAPS eliminates throughout the entire course include those with the highest connections to gut and brain inflammation, digestive difficulties and poor brain power, including:

Dairy

Potatoes/Sweet Potatoes

Legume

Grains (rice, breads, pasta)

Sugar

Cocoa/Carob

Corn, Corn Syrup, Corn Starch

Chewing Gum

Jams/Jellies

Other food additives (carageenan, cellulose gum, MSG)

Conventional, processed deli meats and smoked meats

Soy

Some fruits* (FOS fructooligosaccharides; Pectin—like citrus, grapes, apples, plums)—*Consume in small amounts and notice if they bother you

The diet is not meant to last “forever”, but it is a therapeutic diet with the end goal to eat “in abundance.”

(Download the GAPS food list here)

A supplemental approach is often also recommended, entailing probiotics, hydrochloric acid (stomach acid), digestive enzymes and/or anti-microbial herbs to support gut healing.

Here’s an overview of what foods each of the three GAPS stages includes and eliminates:

THE GAPS DIET PROTOCOL: INTRODUCTION STAGES 1-6 PROGRESSION

Each stage is intended to last 3-5 days and allow gut and mind healing to take place.

STAGE 1: Keep it Simple

Progress to the next stage every 3-5 days, as long as your body tolerates it:

Eat in Abundance

Homemade meat stock (beef, lamb, bison, chicken, turkey, pheasant or fish)

Stew or soup made with well cooked meats or fish and well cooked vegetables and meat stock

Probiotic foods (homemade fermented vegetable juices and/or homemade fermented whey, yogurt or sour cream daily—1-2 tsp daily);

Fresh ginger tea, chamomile tea with raw honey, if desired (and not dealing with bacterial overgrowth)

Well boiled broccoli, cauliflower, carrots, onions, leeks

Baked squash, winter and summer

Boiled meats

Sea salt

Purified water*

*Start the day with a cup of still mineral or filtered water.

STAGE 2- Eggs & Fermented Foods

Eat in Abundance

Everything in Stage 1, plus:

Raw organic egg yolks & Soft boiled eggs if no allergy to the white is suspected

Stews and casseroles made with meats and vegetables.

Increase daily amount of homemade yogurt, kefir

Sauerkraut, fermented vegetables or vegetable medley if juice was initially introduced

Fermented fish

Ghee

STAGE 3-Pancakes

Eat in Abundance

Everything in Stages 1 & 2, plus:

Ripe avocado eaten with broth, starting with 1-3 teaspoons a day

Nutbutter* pancakes mixed with squash and eggs and cooked in fat or ghee — starting judiciously with one a day

Scrambled eggs

*Recipe below!

STAGE 4-“Bread” & Olive Oil

Eat in Abundance

All of the above and you may add:

Freshly made vegetable juices: start with a few tablespoons of carrot juice (made with a juicer — not pureed vegetables)

Bread* made with nut flour, eggs, squash, fat, salt

Cold pressed olive oil

*Recipe below!

STAGE 5-Raw Veggies + Grilled Meat

Eat in Abundance

All of the above, plus:

Raw legal vegetables, peeled and deseeded

Fresh applesauce from cooked and pureed apples

Raw honey, up to a couple tablespoons a day (that includes any that is in baked goods)

Boiled, roasted, or grilled meat

Juiced apple, pineapple, and mango (avoid citrus)

STAGE 6-Pumpkin Muffins + Fruits

All of the above and you may add:

Peeled, raw apple

Other raw fruits may be introduced slowly

Baked goods with dried fruit as a sweetener

GAPS PROTOCOL FOOD LIST

You’ve finally arrived!

Check out the GAPS Food download for all-you-can-eat foods, plus 3 bonus GAPS recipes .

SUPPLEMENT SUGGESTIONS

Probiotics

Prescript Assist

Primal Defense Ultra

Florasport by Thorne

Digestive Enzymes

Spectrazyme Complete

Transformation Enzymes

Fish Oil or Fermented Cod Liver Oil

Omega-genics

L-Glutamine Powder

Glutagenics

DISORDERED EATING?

When I first heard about the GAPS “diet,” the word “diet” had me completely turned off, with my fingers in my ears.

“La, la, la…I don’t want to hear it…”

The thing is: GAPS diet is not intended to last a lifetime.

Think: Growth and abundant mindset…Not restrictive.

HOW DO I KNOW WHERE TO START?

Your initial state of health will determine if the full-on 6-stage approach is warranted.

People who may benefit from the FULL GAPS include those with:

Moderate-high chronic anxiety

Autism spectrum disorder

Sensory processing disorder

SIBO (small intestinal bacterial overgrowth)

Parasites in stool

Dysbiosis (disrupted gut flora)

Repeat Candida overgrowth

Chron’s

Ulcerative Colitis

Chronic Diarrhea

IBS/IBD

Bi-polar

Depression

Those who have tried “gut healing” through supplements or “clean diet” changes with no luck

THE BOTTOM LINE

5 Core GAPS Principles

GAPS is a therapeutic diet to heal the body and mind. Use wisely.

Meat broths, fermented foods, apple cider vinegar are your BFF’s

Don’t forget to take a probiotic

Keep it simple: Simple foods. End in mind. One day at a time.

Eat in “abundance” (not restriction). Aim to integrate and expand your diet as your body heals).

Download your WORKSHEET here for a full GAPS food list, daily sample meal plans and ideas, and 3 exclusive recipes.

WORKSHEET

GAPS FOOD LIST

Full GAPS Diet Food List

VEGETABLES

Artichoke

Arugula

Asparagus

Avocados

Beets

Bell Peppers

Bok Choy

Broccoli

Broccoli Rabe

Brussels Sprouts

Cabbage

Carrots

Cauliflower

Celery

Collards

Cucumbers

Eggplant

Fennel

Garlic

Green Beans

Jerusalem Artichoke

Kale

Mushrooms

Olives

Onions

Parsnip

Pumpkin

Radish

Romaine Lettuce

Seaweed

Spinach

Squash (summer and winter)

Tomatoes

Turnips

Watercress

FISH (Wild Caught only, NO Farm Raised)

Anchovies

Bass

Cod

Grouper

Haddock

Halibut

Herring

Mackerel

Mahi Mahi

Red Snapper

Salmon

Sardines

Seabass

Trout

Tuna

Walleye

NUTS AND LEGUMES (ideally sprouted or as nut butters)

Almonds (sprouted or as raw nut butter)

Brazil Nuts

Coconut (technically a drupe)

Hazelnuts

Lima Beans (soaked)

Macadamia

Navy Beans (soaked)

Pecans

Pine Nuts

Walnuts

Nut Butters

Nut flours (in moderate amounts – no more than 1/4 cup a day)

FATS / OILS

(Organic Unrefined)

Avocado Oil

Almond Oil

Butter (pastured)

Coconut Oil

Flaxseed Oil

Ghee

Hempseed Oil

Macadamia Oil

Olive Oil

Sesame Oil

Palm Oil (sustainable)

Walnut Oil

DAIRY (raw, aged and grass-fed)

Goat Cheese (aged 60+ days)

Kefir (Cultured Goat Milk) (fermented 24+ hours)

Raw Sheep Cheese (aged 60+ days)

Sheep Yogurt (fermented 24+ hours)

Raw Cows Cheese (aged 60+ days)

Raw Cows amasai, kefir and yogurt (fermented 24+ hours)

MEAT (Organic, Grass-fed)

Beef

Bison

Bone Broth

Chicken

Duck

Eggs (free-range)

Lamb

Turkey

Quail and other wild game

Venison and other wild game

FRUITS – in moderation

Apple

Apricot

Banana

Blackberries

Blueberries

Cantaloupe

Cherries

Coconuts

Figs

Grapefruit

Grapes

Kiwi

Lemon

Lime

Mango

Nectarine

Orange

Papaya

Peaches

Pears

Pineapple

Plums

Pomegranate

Raspberries

Rhubarb

Strawberries

Watermelon (no seeds)

SPICES AND HERBS

Basil

Black Pepper

Cilantro

Coriander Seeds

Cinnamon

Cumin

Dill

Fennel

Garlic

Ginger

Mint

Parsley

Peppermint

Rosemary

Sage

Sea Salt

Tarragon

Thyme

Turmeric

CONDIMENTS

Apple Cider Vinegar

Coconut Vinegar

Sea Salt

FLOURS

Coconut Flour

Almond Flour

BEVERAGES

Almond Milk

Coconut Kefir

Coconut Milk

Herbal Teas

Raw Vegetable Juices

Sparkling Water

Spring Water (or Filtered)

Wine, in moderation

SWEETENERS – in moderation

Raw Honey

Dates made into paste

SAMPLE GAPS MEAL PLAN

*After Introductory Phase

After you’ve walked through the basic protocol, here are some ideas to begin to eat “in abundance” (again).

Pre-Breakfast

12-16 oz. Filtered Water with sea salt and lemon

Breakfast

Nut butter Pancakes with 1 Tbsp. Pure Maple

Pork Sausage (nitrate free)

Sauerkraut

Lunch

Chicken Salad*

Nut-based Crackers (homemade, or store bought, like Simple Mills)

Cold Pressed Green Juice

Dinner

Herb Crusted Salmon

Roasted Rainbow Carrots

Pan-fried Greens

OTHER GAPS MEAL IDEAS: SIMPLIFIED

BREAKFASTS

Eggs Over Easy

Scrambled Eggs

Omelet

Coconut Yogurt with fruit

Coconut Flour Pancakes

Nutbutter Pancakes (with banana or squash)

“Hash”: Ground sausage, butternut squash, greens, mushrooms, ghee

Applegate Farms Breakfast Chicken Sausages or Turkey Sausages

Homemade Sausage Patties

Ham (sugar free, nitrate free)

Bacon (no nitrates, sugar)

Smoothies with coconut milk, vanilla beef isolate protein powder, greens, banana, nut butter

Pumpkin Muffins

Coconut Flour Muffins

Carrot Muffins

LUNCHES

Meat, Veggies, Avocado

Grownup Lunchable: Turkey/Ham Roll-ups, Cooked Steamed Carrots, Primal Kitchen Ranch Dressing

Lettuce Wraps with Ground Meat, Avocado, Tomatoes, Sprouts

Butternut Squash or Acorn Squash, Ground Turkey, Coconut Butter, Greens

Greens with Meat, Olives, Olive Oil + Apple Cider Vinegar

Burger Patties, Guacamole, Crispy Brussels Sprouts

Tuna, Chicken or Salmon Salad

Nut/seed-crackers, Turkey/Ham, Grassfed Cheddar Cheese (occasional)

Hot Dogs—no nitrates

Meatballs

Baked Chicken Thighs, Summer Squash-Roasted with Avocado Oil, Greens

Nutbutter with Celery, Fermented or Coconut Yogurt

DINNERS

Pot Roast, Veggies

Chicken Drumsticks

Homemade Meatballs with Spaghetti Squash

Cauliflower Shepherd’s Pie

Pulled pork with Sweet Onions & Meat Broth

Garlic Shrimp

Baked Salmon or Snapper with Veggies

Butternut or Acorn Squash Coconut Milk Soup

Chicken Curry over Zucchini Noodles

Roast Chicken with Roasted Beets & Asparagus

“Sloppy Joes” (meat and seasonings) over Spinach

Bacon & Eggs

Stir Fry with Coconut Aminos

Bison Beanless Chili with Coconut Flour “Cornbread”

Grass-fed Burger Patties with Carrot Fries

Fish with “Yogurt Sauce” on top (coconut yogurt) in Coconut Flour Tortillas

Grass-Fed Steak with Cauliflower Mash + Pan-fried Collard Greens

SNACKS

Beef Jerky

Hardboiled Eggs

Turkey/Ham Rollups

Pulled Chicken

Coconut Butter + Green Apple

Cucumber Tomato Salad

Raw Sprouted Nutbutter + 1/2 Banana

Carrots with Homemade Paleo Ranch or Hummus

Handful Raw, Sprouted Nuts & Seeds

Pumpkin Pancakes

Ingredients

1 cup cooked & pureed squash (like butternut, cut into chunks, & simmered in broth or water until soft)

1 cup nutbutter (such as almond)

5 eggs (yolks & whites divided)

½ tsp salt

Directions

Beat the egg whites until fluffy.

With either a food processor or an immersion blender & large bowl, blend the egg yolks, squash, nutbutter & salt until smooth.

Gently fold mixture into the egg whites until blended together.

Fry in a pan (preferably a well-seasoned cast iron griddle) over low heat. Don’t burn.

Chicken Salad

Ingredients

1 Rotisserie Chicken (or 1-2 lbs. Chicken)

1-2 Tbsp. Avocado Oil Mayo (Primal Kitchen)

Add-ins: Grapes, Celery, Cranberries, Cucumber (you choose)

Directions

Mix all ingredients until well combined.

Nut Crackers

Ingredients

2 cups blanched almond flour (not almond meal)

1 pastured-egg

1/2 tsp sea salt

1/2 tsp ground black pepper

Directions

Place almond flour, egg, salt, and pepper in a blender of food processor.

Pulse until dough forms

Place dough between 2 pieces of parchment paper

Roll out to 1/16 inch thick, then remove top piece of parchment paper

Transfer bottom piece of parchment paper with rolled out dough onto baking sheet

Cut into 2 inch squares using a pizza cutter or a knife

Sprinkle with extra salt and pepper if desired

Bake at 350° for 12-14 minutes

Herb-Crusted Salmon

Ingredients

3-4 wild caught salmon fillets (6oz each)

2 tbsp. coconut flour

2 tablespoons fresh parsley (or dried, if you have on hand)

1.5 tablespoon olive oil

1.5 tbsp. dijon mustard

sea salt and pepper, to taste

Directions

Preheat oven to 450 degrees.

Place salmon fillets on a parchment or foil lined baking sheet.

Top salmon with olive oil and dijon mustard and rub into your salmon.

In a small bowl, mix together your coconut flour, parsley, and salt and pepper.

Use a spoon to sprinkle on your toppings on your salmon and then your hand to pat into your salmon.

Place in oven for 10-15 minutes or until salmon is cooked to your preference. I cooked mine more on the medium rare side at 12 minutes.

The post The Ultimate Guide to the GAPS Diet appeared first on Meet Dr. Lauryn.

Source/Repost=> https://drlauryn.com/gut-health/the-ultimate-guide-to-the-gaps-diet/ ** Dr. Lauryn Lax __Nutrition. Therapy. Functional Medicine ** https://drlauryn.com/ The Ultimate Guide to the GAPS Diet via https://drlaurynlax.blogspot.com/

#Elizabeth B. Grimes #ElizabethGrimes #Holistic #Nutrition #Therapy #Recovery #Functional #Medicine

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berkshirehhomes · 6 years

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11 New Restaurants To Check Out In Jacksonville

With all of the incredible dining options in Jacksonville, Florida, it comes as no surprise that locals have their preferred go-to-spots, places they eat at regularly and where they have come to know the staff and what dishes on the menu are their favorites. But there are also so many restaurants opening up in the city that are quickly becoming some of the best in the area. It’s always good to try something different and discover a new favorite place. Here are 11 new restaurants to check out in Jacksonville.

1. The Bread & Board

A post shared by Sydney (@lotuslly) on Jul 5, 2018 at 1:01pm PDT

//www.instagram.com/embed.js The fine folk at The Bread & Board are offering up stellar sandwiches made with fresh house-baked bread, artisan meats and cheeses, and seasonal and local produce. They also do unique entrees, utilizing recipes that are inspired by Southern cooking and international flavors. The Sunday brunch features all your favorite dishes, made with a modern twist.

2. River & Post

A post shared by River & Post (@riverandpostjax) on Jun 12, 2018 at 6:56pm PDT

//www.instagram.com/embed.js Restaurant and rooftop bar River & Post is upscale yet casual. Their menu features the likes of buttermilk fried chicken with a sage gravy, seared sea scallops with lemon arugula risotto, cola braised pork belly sliders with a watermelon cress salad and a sesame lime vinaigrette, truffle steak tartare with fried capers and a farm-fresh egg, and in true Florida fashion – a key lime cheesecake.

3. Cowford Chophouse

A post shared by Cowford Chophouse (@cowfordchophouse) on Jun 5, 2018 at 7:03am PDT

//www.instagram.com/embed.js Cowford Chophouse is much more than your regular steakhouse. The building itself is a historical landmark, from the rooftop lounge you can enjoy Southbank skyline views, and the food is some of the best in the area. Think duck fat cornbread with Maine lobster, caviar with tater tots, a chopped salad with avocado and a fried egg yolk, and of course all of the cuts of steak you could imagine.

4. Fogo de Chao

A post shared by Fogo de Chao (@fogo) on Jun 29, 2018 at 8:05am PDT

//www.instagram.com/embed.js Fogo de Chao is bringing Brazilian food and culture to the heart of Jacksonville. The Brazilian-trained chefs are making pan-seared salmon, mango Chilean sea bass, and cuts of steak, pork, chicken, and lamb. The open kitchen concept allows the chefs to demonstrate their creativity and skill. If you want to dine al fresco, the expansive patio is sure to please.

5. Bellwether

A post shared by Bellwether (@bellwetherjax) on May 7, 2018 at 9:02am PDT

//www.instagram.com/embed.js Trendy spot Bellwether is taking traditional American fare and making it their own by mixing in international cuisine. Their menu includes chicken and tarragon biscuit dumplings, a vegan green curry served with coconut jasmine rice, a classic potato roll burger, fried chicken and waffles with burnt honey and arbol chili butter, and short ribs with charred broccoli.

6. Firebirds

A post shared by Firebirds Wood Fired Grill (@firebirdsgrill) on Jul 9, 2018 at 12:49pm PDT

//www.instagram.com/embed.js Restaurant Firebirds reigns supreme when it comes to seafood and steak. The cozy lodge-like atmosphere is charming and comfortable. And aside from fresh seafood dishes and wood-fired steak, there’s grilled chicken with pineapple salsa and fresh vegetables, a honey and whiskey barbeque burger, and a portabella mushroom sandwich with goat cheese and a balsamic drizzle served on a toasted baguette.

7. Cheddar’s Scratch Kitchen

A post shared by Cheddar’s Scratch Kitchen (@cheddarskitchen) on Jul 16, 2018 at 10:01am PDT

//www.instagram.com/embed.js Cheddar’s Scratch Kitchen proudly makes all of their food from scratch, serving it up with great service in a relaxed, family-friendly environment. The menu features all of your favorites, like beer-battered fried shrimp, country fried steak, lemon pepper white fish, baked potato soup, a grilled chicken and pecan salad, and a hot fudge sundae.

8. Chuy’s

A post shared by Chuy’s Restaurant (@chuysrestaurant) on May 15, 2018 at 1:46pm PDT

//www.instagram.com/embed.js The burritos at Chuy’s are as big as your face. The popular Tex-Mex spot is known for their big burritos, but also for their famous tortilla soup, soft and crispy tacos, fresh guacamole, chile con queso, stacked enchiladas, and marinated fajitas. Everything at Chuy’s is authentic and delicious. The only problem you’ll have at this place is deciding what to order.

9. Town Hall

A post shared by Town Hall (@townhalljax) on Jul 8, 2018 at 8:57am PDT

//www.instagram.com/embed.js Tapas bar Town Hall is creating small plates using seasonal ingredients from local farms and artisans, with a focus on sharing good food with good company. The menu is fun and eclectic, offerings include seared octopus, grilled cheese, lamb chops with homemade ricotta, and their steamed mussels are made with Pabst Blue Ribbon beer, chorizo, and spicy tomatoes, served with garlic toast.

10. Doro

A post shared by Restaurant Doro (@restaurantdoro) on Jul 12, 2018 at 5:03am PDT

//www.instagram.com/embed.js The beachy vibes at Doro are reason enough to visit this hotspot, it fits right in its Jacksonville setting. But it’s not just the ambiance that sells this place, their ever-evolving menu hits all the right notes with dishes like roast pork tenderloin with an apple brown butter puree, sea scallops with creamy polenta and a roasted pepper vinaigrette, or the crudo of the day with avocado, citrus, ponzu, and salmon roe.

11. South

A post shared by South Kitchen And Spirits (@southkands) on Jun 21, 2018 at 9:14am PDT

//www.instagram.com/embed.js The delicious options are endless at South, especially with five different menus – dinner, weekday lunch, brunch, drinks, and desserts. Standout plates include crispy skin redfish from the Gulf of Mexico, eggs in purgatory, a black-eyed pea and quinoa veggie burger, bread pudding French toast, braised beef stroganoff, and a popcorn shrimp chopped salad.

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eathealthylivefree · 7 years

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4 Week Healthy Eating Meal Plan

Kick off the New Year with this 4-week Healthy Eating Meal Plan, featuring healthy clean-eating breakfast and dinner recipes. The key to a healthy diet is to eliminate processed foods, limit sugar, eat lean proteins and healthy fats, and include lots of fruits and vegetables in your diet.

The New Year is here and many of us are trying to get back on track to a healthy diet and lifestyle.

Eating healthy really isn’t very complicated. It’s basically about eating real food – not fast food or prepared food that comes in a box or package, eating a variety of fruits and vegetables, choosing lean proteins and healthy fats, and preparing them in a healthy manner (e.g., baking/roasting, steaming/boiling, stir-frying, braising).

Eating healthy also means paying attention to the proportion of fruits/vegetables (50%) to protein (25%) and grains (25%) on your plate. These proportions are according the Daniel Plan that I started following last year.

The keys to eating healthy are to:

eliminate processed foods

limit sugar

limit alcohol

limit high cholesterol animal products (e.g., fatty cuts of meat, shrimp, cream, butter, cheese)

avoid heavily salted foods

drink lots of water

eat lots of fruits and vegetables

eat healthy fats (e.g., olive oil, avocado, nuts/seeds)

eat more whole grains (e.g., oats, brown/black rice, quinoa, barley, farro)

eat lean proteins (e.g., skinless chicken breast, fish, beans)

eat organic foods (no pesticides, antibiotics)

use healthy cooking methods (e.g., roasting/baking, steaming, poaching/boiling, stir-frying)

To help you start or get back to a healthy eating plan this New Year, I’ve put together four weeks worth of breakfast and dinner recipes that meet these criteria.

Healthy Eating Meal Plan Week 1

Day 1:

Breakfast: Balancing Maca Green Smoothie

Dinner: Chinese Steamed Fish with Soy Sesame Sauce served with steamed brown rice and Stir-Fry Bok Choy

Day 2:

Breakfast: Banana Berry Flaxseed Smoothie Bowl

Dinner: Slow Cooker Black Bean Turkey Chili served with large green salad

Day 3:

Breakfast: Steamed Kale and Poached Egg with Sriracha Sauce

Dinner: Five Spice Braised Chicken served with steamed brown rice and Stir-Fry Green Beans

Day 4:

Breakfast: Miso Soup with Tofu, Wakame Seaweed, Rice and Egg

Dinner: Stir Fry Thai Chicken with Basil and Peppers served with steamed brown rice

Day 5:

Breakfast: Strawberry Almond Breakfast Quinoa

Dinner: 15 Minute Spice Rubbed Roasted Salmon served over large green salad

Healthy Eating Meal Plan Week 2

Day 1:

Breakfast: Overnight Oatmeal

Dinner: Slow Cooker Chicken Vegetable Stew served with Sauteed Kale

Day 2:

Breakfast: Mango Coconut Smoothie

Dinner: Lentil Chili served with large green salad

Day 3:

Breakfast: Overnight Oatmeal

Dinner: Chinese Five Spice Ground Turkey Zucchini Noodles

Day 4:

Breakfast: Kimchi Fried Rice

Dinner: Slow Cooker Jamaican Spiced Chicken Stew served with steamed brown rice and large green salad

Day 5:

Breakfast: Triple Berry Oatmeal Smoothie Bowl with Almonds and Chia Seeds

Dinner: Salmon Roasted Beet Feta Salad with Dill Dressing

Healthy Eating Meal Plan Week 3

Day 1:

Breakfast: Smashed Miso Avocado and Egg in a Cup

Dinner: Buffalo Chicken Burger Salad

Day 2:

Breakfast: Banana Oat Chocolate Peanut Butter Smoothie

Dinner: Kung Pao Chicken with Peanuts served with steamed brown rice

Day 3:

Breakfast: Asian Inspired Savory Oatmeal

Dinner: Vegetarian Chana Masala served with steamed brown rice or quinoa

Day 4:

Breakfast: Breakfast Coconut Milk Quinoa with Fresh Fruit

Dinner: Clean Eating Slow Cooker Pumpkin Chicken Curry served with steamed brown rice

Day 5:

Breakfast: Blueberry Banana Yogurt Smoothie

Dinner: Miso Glazed Chilean Sea Bass served with steamed brown rice and Stir-Fry Bok Choy

Healthy Eating Meal Plan Week 4

Day 1:

Breakfast: Breakfast Smashed Avocado Tomato Toast with Fried Egg

Dinner: Slow Cooker Turkey Bolognese Sauce with Spaghetti Squash served with green salad

Day 2:

Breakfast: Acai Banana Kale Smoothie

Dinner: Clean Eating Stuffed Peppers served with green salad

Day 3:

Breakfast: Breakfast Kale Quinoa “Fried Rice”

Dinner: Pan Roasted Chicken and Vegetables

Day 4:

Breakfast: Berry Yogurt Granola Parfait

Dinner: Three Bean Butternut Squash Vegetarian Chili served with green salad

Day 5:

Breakfast: Brazilian Acai Breakfast Bowl

Dinner: Slow Roasted Salmon served over large green salad

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