Recipes

Low sugar pear and blueberry crumble

pear-and-blueberry-crumble

 

Sugar is just no good for the human body. It makes us store fat, it encourages bad gut microbes, and it causes inflammation. Because of all that, I limit my intake pretty radically compared to the average American. I do have my times of the year when I let myself indulge a bit, and that usually works like a charm. However, the Thanksgiving to New Year period is a little hard on my sugar rule. I do well, but having the random fancy chocolate, piece of pie, or fabulous mimosa makes it hard to go back to my less sweet ways. The cravings are strong, my friend.

So I have two choices: give up the cause or find a way back. I always want to find my way back because giving up the cause is giving into feeling like crap. Enter my bridge dessert, a dessert I make to help me bridge the cravings while getting back on the wagon. And this year’s dessert is perfect; it’s full of healthy fats and has only the natural sugars of the fruit. The key is to sauté the fruit to bring out the sugars and make them all pie-like.

Give it a try and let me know how you like it!

Low-Sugar Fruit Crumble

  • Servings: 6
  • Difficulty: easy
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Crumble Ingredients 

  • 1  1/2 cups walnuts
  • 1/2 cups rolled oats (optional: leave out to make it grain free)
  • 1 tsp cinnamon
  • 1 tsp vanilla
  • 2 TBS coconut oil

Filling Ingredients 

  • 4-6 Bosc Pears cored and chopped
  • 1/2 cups of blueberries
  • 1 cinnamon stick (optional)
  • 1/4 tsp sea salt
  • 1 TBS coconut oil

Tools

  • Food processor
  • Cast iron skillet (You can use a pie plate if you haven’t gotten your cast iron yet.)

Method

  1. Pre-heat the oven to 350.
  2. Place all crumble ingredients into food processor and process until well incorporated. I like mine to be almost dough-like with some texture.
  3. Heat 1TBS of coconut oil in cast iron skillet over medium heat. Add pears and cinnamon stick. Sauté until the pears start to release their juices.
  4. Add blueberries. Continue to sautéing for 5 minutes.
  5. Remove cinnamon stick.
  6. Cover fruit mixture with crumble mixture.
  7. Bake at 350 for 10 minutes or golden brown.
  8. Enjoy!

 

Recipes

Easy, quick, and yummy salmon salad

salmon

As I’ve stated before, I like to eat and I like to eat well. Somedays it’s easier than others to make that happen. If I’m on my game, I have lovely leftovers waiting in the fridge. But occasionally I don’t, and last week I had one of those days. Instead of opting for eating out, I decided to see what I could concoct in a matter of a few minutes using what I had on hand. As we know, necessity is the mother of all invention, and this time was no different. Enter the salmon salad. This delicious meal is chock-full of omega 3 and probiotics while being rich in flavor.

Salmon salad with dill and capers

  • Servings: 1
  • Difficulty: easy
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Ingredients

  • 1 can or 6 oz of wild Alaskan salmon*
  • 1/4 cup of full-fat greek yogurt
  • 2 tbs + chopped fresh dill
  • 2 tbs + capers
  • 1 tbs + lemon juice
  • pinch of salt

Directions

mix all ingredients, tasting and adding as you go to get the exact flavor you desire. Once the salad is to your liking you can serve it on anything that fits your individual dietary needs. I served mine on top of  zucchini noodles I had left over, but you could also serve it with leftover pasta or quinoa. If you don’t have leftovers, throw it on a green salad or pull out some hearty crackers. Just use what you have on hand, and I’m sure it will be perfect.

I hope this recipe inspires you to get in the kitchen and create some lovely and nutritious meals for you and your loved ones. Let me know how it goes!

Recipes

Cauliflower Rice

mixmix

I have been having a hankering for Bibimbap, a Korean rice-based dish with vegetables and protein. Unfortunately, I don’t have stone bowls needed to make authentic bibimbap, but I’ve created something that is close enough to satisfy my cravings.  It’s a great meal for my family because it allows for so much flexibility. I prepare the vegetables and protein I want to get out of the fridge, and everyone tops their rice with their choices. Last night I sauteed shiitake mushrooms, bok choi, homemade kimchi (look for a post on fermented food soon); cut up some carrots; and washed a handful of mixed lettuce. The only  problem is that I wasn’t feeling like rice. In fact, over the last few weeks, I’ve been feeling that I’ve been eating a few too many grains. I do not think there is anything wrong with grains, I just know that from time to time I need a grain break. Enter cauliflower rice.

Cauliflower rice is exactly what it sounds like: cauliflower cut up into rice size pieces. Cauliflower is a cruciferous vegetable* which means it supports our body’s detox process, provides antioxidants, and fights inflammation. It is also loaded with fiber that feeds all the healthy microbes in our guts, which is so important for our overall health.

To make your own cauliflower rice:

  • cauliflowerFirst, Cut the desired amount of cauliflower into smaller pieces. On this night, I used about a fourth of a large head of cauliflower, which produced roughly 1 1/2 cups worth of rice. That was enough for my meal and one serving for the next day.

 

 

 

 

  • Next, place florcauliflower riceets in a food processor and pulse until you get a rice-like consistency. At this point, your rice is done or you can add a little heat.  Those of us with thyroid disease or that just prefer warm rice proceed to the last step.

 

  • Finally, mix the cauliflower with about 1/2 to 1 TBS fat of your choice (ghee or coconut oil are my go-tos) and toss it in a pot with a little less than 1 TBS water. Lightly steam the rice for 5 to 10 minutes. Season and serve in place of  rice  in any dish your heart desires.

I really enjoyed my cauliflower rice. I won’t be having it all the time because I try to limit the number of cruciferous vegetables I eat in a week, but it’s a nice alternative when I’m feeling the need to de-grain.  I would love to hear this recipe worked out for you in the comments below.

*For those of us with thyroid disease, whether or not you should eat cruciferous vegetables can be a difficult choice. Some argue that, as a goitrogenic food, it should be completely removed from the diet as it inhibits iodine from being properly utilized by the thyroid. Others argue that consuming a normal amount of cooked cruciferous vegetables will not have a negative impact. Do your own research, speak to a trusted professional, and, as always, listen to your body and do what feels right for you.