Paleo

Guacamole Recipe – Elimination Diet Friendly

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This guacamole recipe is elimination diet friendly, and makes a great addition to other recipes to help increase flavour.  It also makes a great dip for rice crackers and rice cakes. I adapted it from a recipe I found in “Paleo takes 5 or fewer” by Cindy Sexton.

Ingredients:

  • 5 Ripe avocados
  • 1-2 cloves of garlic
  • 1 lime
  • 2 cilantro sticks with leaves – fresh

Directions:

  1. Empty avocado shell contents into a bowl, while discarding the pit.
  2. Cut the lime into quarters and squeeze juice into bowl with avocados.
  3. Mince clove (s) of garlic into the same bowl.
  4. Combine ingredients well until mixture is smooth.
  5. Cut cilantro into small pieces and add to mixture.
  6. Mix well. Let sit in refrigerator for 30 minutes.
  7. Serve and enjoy!

Have you benefited from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, contact Dr. Elisha Cook ND by calling 519-537-7058 and book your appointment today!

Double – Stuffed Sweet Potato Recipe – Elimination Diet Friendly

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Double stuffed sweet potatoeThis recipe is great for those trying to mix it up with the elimination diet, or those just wanting to try something different. This recipe was adapted from a recipe I found in the cook book “Paleo takes 5 or fewer” by Cindy Sexton, but modified to be elimination diet – friendly. Let me know what you think!

Ingredients:

  • 6 Large Sweet Potatoes
  • ½ Large Red Onion cut into small pieces
  • Approximately 100g of finely cut mushrooms (if your elimination diet is able to have this)
  • 2-3 cloves of garlic
  • Olive oil
  • Sea salt to taste
  • Pepper to taste
  • 3 green onions finely chopped
  • 1 tbsp Parsley
  • 1 tsp Basil
  • 1 tsp Oregano

Directions:

  1. Preheat oven to 375F.
  2. Cut sweet potatoes in half length – wise and place face down on a baking sheet that is lined with aluminum foil.
  3. Take some olive oil and lightly brush the flesh side of the potatoes. Sprinkle some sea salt on eat potato and puncture the flesh side of the potatoes in multiple places along the surface (i.e. stab the potato with a knife in multiple places – just a small depth).
  4. Bake in oven for 35-45 minutes.
  5. Add the red onion and mushrooms to a frying pan, starting it on low heat and gradually increasing to medium heat. Cook for approximately 10 minutes or until softened. Mince the garlic and add to the mixture, stirring for another 3-5 minutes, then remove from heat.
  6. Once the potatoes are baked, gently scoop the insides of the potato and add it to a bowl with the red onion mixture. Combine the ingredients, and add the green onion, parsley, oregano, and basil. Mix well.
  7. Add the final mixture to the sweet potatoes skins and place back on the baking sheet. Broil for 5 minutes on low. Sprinkle with salt and pepper to taste.

Have you benefited from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, contact Dr. Elisha Cook ND by calling 519-537-7058 and book your appointment today!

Chocolate Chickpea Cupcakes

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This recipe was created by Janice Chan, and was originally gluten and grain free only. I made several modifications, and now it is both gluten and dairy – free. These cupcakes are very moist and are a great alternative to the gluten and dairy loaded cupcakes. Enjoy!

Ingredients:

  • 1 Can of Chickpeas
  • 4 Eggs
  • 1 Teaspoon of Vanilla Extract
  • ¾ – 1 ½ Cup of Sugar
  • 1 ½ Teaspoon baking powder
  • 5 Tablespoons coconut oil
  • 2-3 Tablespoons of Cocoa Powder

Directions:

  1. Preheat the oven to 350 degrees F and line a muffin pan for 15-16 cupcakes.
  2. Rinse and drain the chickpeas.
  3. Combine the chickpeas, eggs and vanilla extract in a food processor until smooth.
  4. Add 3/4 cup of sugar and baking powder, and pulse to blend.
  5. Place the coconut oil in a microwave safe bowl. Heat until all the oil is melted, pausing to stir every 20 seconds. Add the cocoa powder to the melted oil and combine well.
  6. Add the melted coconut oil and chocolate mixture into the food processor, and blend until smooth. Scrape down the sides with a spatula to make sure all the chocolate is completely mixed with the chickpeas. You may need to add more sugar at this point to make the mixture slightly sweeter depending on your preference (approximately 1/4 cup to 3/4 cup).
  7. Pour the batter into the cupcake liners, filling them almost to the top.
  8. Bake for 22 minutes, or until a toothpick inserted into the centre of the cupcake comes out clean.
  9. Cool the cupcakes in the pan for a couple of minutes before transferring them to a wire rack.

Have you benefitted from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, please contact Elisha Cook for more information.

How to Paleo the Right Way – A Guest Blog By Katelyn Butler Birmingham

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Paleolithic Diet Food ListThe Paleo diet has been on the market awhile now…people have had time to ‘digest it’ so to speak, but its more than just eating bacon and sausages every day. If you’re going to go Paleo, here are some important things to remember:

1)      Eat Whole Foods. This means if it comes in a can, a box, vacuum sealed or says ‘just add water’ it should be avoided.

2)      Fruit and Veggies are your friends: berries, apples, bananas, sweet potato, rutabaga, carrots etc

3)      Drink water! Add citrus, cucumber or berries to make it more exciting.

4)      Nuts and seeds are a great source of protein: Almonds, macadamia nuts, brazil nuts, pumpkin seeds, sunflower seeds…Go nuts!

5)      Meat, seafood and eggs are encouraged – but be mindful of portion size – no bigger than the palm of your hand.

6)      No Dairy!

7)      No Grains – no breads, pasta, cereals or rice

8)      Think of yourself as a Hunter/Gatherer – If you can’t hunt it or pick it from a tree/bush or from the ground, you probably can’t eat it.

9)      Spice things up – all of the spices under the sun are allowed.

10)   Have fun with food – create new recipe ideas!

Here is a Sample Day to get you started:

Breakfast:

  • One soft boiled egg
  • Two cups of combined steamed asparagus and red peppers
  • One cup of mixed berries
  • Herbal tea

Snack:

  • Handful of mixed pine nuts, walnuts and sunflower seeds
  • Water

Lunch:

  • Salmon salad with Apple slices.
  • Salad: lettuce, spinach, red onions, tomatoes, cucumber. Top with salmon and thinly sliced apple.
  • Dressing: Combine 2 Tbsp olive oil, black pepper and balsamic vinegar
  • Water with raspberries

Snack:

  • Piece of fruit of your choice
  • Water

Dinner:

  • Chicken breast with sautéed mushrooms, onions and bok choy
  • Side of mashed yams with cranberries and black pepper
  • Coconut milk to drink

The Paleo Diet has a lot to offer as far as eating well and feeling great – just remember the above and you’ll be well on your way!

Thank you to Elisha for allowing me to guest blog while she is away 🙂

Katelyn Butler-Birmingham, CCNM Naturopathic Medical Intern

@KTBB_ND