Swede Potato Bread

 

Swede Potato Bread…
Sweet potatoes are naturally rich in fiber, potassium, and beta-carotene (which your body converts to vitamin A—great for skin, eyes, and immune support). They also have a lower glycemic impact than many refined flours/sugars when paired with fats and protein (like eggs + olive oil).

And the best part: their natural sweetness comes from their starches converting into sugars as they cook—especially when baked—so you get a cozy, caramel-like flavor without needing refined sugar - which is a no, no here @scrumpshes.granola 😉

Ingredients
• 1 cup mashed sweet potato (bake at 400°F until soft and easily pierced with a fork)
• 1/2 cup quality olive oil or avocado oil
• 1/2 cup raw honey
• 2 large eggs
• 1 tablespoon vanilla extract
• 1 cup oat flour (blend sprouted oats in a food processor)
• 1/2 cup almond flour
• If you’d rather skip making oat flour, use 1 1/2 cups almond flour total instead.
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• 1/2 teaspoon Himalayan pink salt
• Serve it with vanilla ice cream, Scrumpshes granola, or both

Instructions
1. Preheat the oven to 375°F. Line a baking tray or cake pan with parchment paper.
2. In a large mixing bowl, whisk together the mashed sweet potato, olive oil, eggs, vanilla extract, and honey until smooth.
3. Add the flours, baking soda, baking powder, and salt. Stir until fully combined.
4. Pour the batter into the prepared pan and spread evenly.
5. Bake for about 45 minutes, or until the center is set and a toothpick comes out mostly clean.
6. Let cool slightly before serving.

Serve warm as-is, or top with vanilla ice cream (@icecreamforbears) and @scrumpshes.granola—because obviously 🤭

Air Fryer Frozen Green Beans

 

1 lb frozen Nature's Promise Whole String Beans

2 Tbsp Avocado Oil

Garlic Powder

Sea Salt

In a mixing bowl, stir together oil, garlic powder, and sea salt.  Add frozen string beans and mix well.

Spread evenly on the air fryer basket with a pan underneath.

Air fry at 400 degrees F for 10 minutes.

Stir the beans and air fry for another 12-14 minutes until done.  Watch carefully at the end to make sure the beans around the edges of the pan aren't burning.

Creamy Protein Oatmeal ****

Made it with 2 eggs, but I think it will be better with just one egg, so I'll try that next time. After making it, I found the recipe below, so I'll also try chia seeds if I make it again.  

1/2 cup rolled oats

1 cup water (or 1/2 cup water + 1/2 cup milk)

1 egg, beaten

Sea salt

Add oats and water to a saucepan, stir, and cook over medium heat until it reaches a boil.  Reduce heat and cook for 3-5 minutes, stirring occasionally.  Reduce heat to low and stir in the beaten egg.  Cook, stirring constantly, for 2-3 minutes.  Add sea salt to taste.

https://www.daisybeet.com/quick-easy-stovetop-protein-oatmeal-with-eggs/

Spices & Herbs: Lower Histamine and Higher Histamine Foods

 

Lower Histamine 

Focus on fresh, low histamine spices and herbs like:

• Basil
• Bay Leaves
• Cardamom
• Caraway
• Chives
• Cilantro
• Coriander
• Cumin – O
• Curcumin Powder (can replace turmeric if oxalates are a concern)
• Curry Leaves
• Dill
• Fennel
• Fenugreek
• Garlic
• Ginger
• Lemongrass
• Mint
• Oregano
• Parsley – flat leaf (curly is high oxalate)
• Peppermint
• Rosemary
• Saffron
• Sage
• Salt – only unrefined like Real Salt, Celtic Sea Salt, Himalayan Sea Salt
• Shallots
• Tarragon
• Thyme
• Turmeric – O

Higher Histamine - Limit These!

Remember it’s important to swap instead of drop whenever possible. Work with your practitioner to decide what is right for you.

• Allspice
• Anise
• Cinnamon
• Chili Powder
• Cloves
• Curry Powder
• Cayenne
• Foods with "natural flavors” or “artificial flavors”
• Mace
• MSG
• Mustard
• Nutmeg
• Paprika
• Peppercorns – black, green, white – O

Air Fryer Zucchini *****

 

2 small zucchini, cut in small triangles

2 Tbsp avocado oil

Garlic powder

Sea salt

In a small bowl, mix together avocado oil, garlic powder, and sea salt.  Add prepared zucchini and toss until evenly coated.

Spread out evenly on the air fryer basket.

Air fry at 400 degrees F for a total of 20 minutes, stirring or shaking the basket halfway through.  I cooked it for a total of 22 minutes.

Blueberry Oats

 

INGREDIENTS

▪️1/3 cup maple syrup
▪️2 tbsp coconut oil
▪️1/3 cup peanut butter [Sub almond butter]
▪️1 cup oats
▪️1 cup oat flour
▪️1 cup blueberries
▪️1/4 cup water

METHOD

▪️Grease or line a loaf tin
▪️Over medium heat, add the blueberries and water to the pan.
▪️Bring to boil on medium high and then turn down heat to medium low to allow to simmer for 5-7 minutes. Stir every few minutes and slightly mash the berries.
▪️In a bowl mix all the remaining ingredients together. The mixture should hold together. If too dry slowly add more peanut butter. If too wet, add more oat flour slowly.
▪️Reserve about a 1/4 cup of the mixture (for the topping)
▪️Pour the remaining mixture into a loaf tin and use your fingers to really press it together.
▪️Pour over the raspberry mixture, spread evenly.
▪️Crumble on the remaining oat mixture
▪️Refrigerate until set

DoctorBowl on Instagram

Cleaning Produce with Baking Soda

 

• Maximum Clean: Baking soda has been shown to remove up to 99% of pesticide residue.

• Superior Science: This simple pantry staple is significantly more effective at removing chemicals compared to using just vinegar or water.

• Easy Application: A quick soak can transform your “healthy” snack into a truly clean one.

How to do it at home:

1. Fill a large bowl with cool water.

2. Add about 1 teaspoon of baking soda for every 2 cups of water.

3. Let your fruit soak for 12 to 15 minutes.

4. Rinse thoroughly under tap water and enjoy!