Hot Cocoa ****

 Very good but thick.  Might need a little tweaking with the sweetener.

1 cup Coconut Milk

1 scoop Collagen

1 heaping Tbsp Cacao

1 Tbsp Chia Seeds

3 smidgen scoops Stevia, equivalent to 2 Tbsp sugar

1/2 tsp vanilla extract

Dash Himalayan Pink Salt

Place all ingredients in the Vitamix and run on the soup setting until chia seeds are mixed.  

Crispy Onion Chips - to try

In a oil sprayed muffin tin add about 1 Tbsp shredded sharp cheddar cheese

Peel and slice onions about 1/4 inch thick and place on top of cheese.

Add any seasoning you would like. I did a little garlic salt and chives

Sprinkle a little more cheese on top

Place in 375 degree oven for 10-15 min or until golden brown

Place in a paper towel to soak up any moisture

I dipped in some sour cream or ranch dressing. Soooooo yummy

TLO - Food and Recipes - Amy Jo

Low-Oxalate Beef Stroganoff - to try

Slow Cooker (and Keto friendly) Beef Stroganoff

SERVINGS: 6-8

21.2 mg total oxalate, 3.5 mg per serving, 4 net carbs (based on 6 servings), 2.6 mg per serving, 3 net carbs (based on 8 servings)

1 1/2 pounds boneless sirloin steak cut into thin (1/2-inch-thick) 2-inch x 1-inch strips (0)

1/2 tsp sea salt (0.2)

1 tbsp fresh dill (0.7)

1/2 tsp ground white pepper (0.3)

1/2 tsp garlic powder (0.1)

1/2 tsp onion powder (0.9)

10 button mushrooms, sliced (6.7)

1 1/2 cups beef broth (used Swanson 100% All Natural), divided (0)

3 Tbsp GF Worcestershire sauce (3.3)

1 Tbsp Dijon mustard (1)

1/2 tsp psyllium husk, ground (0.2)

*1 cup plain whole milk Greek yogurt (do not use nonfat or it will curdle) (4.8)

1 Tbsp Fresh parsley (optional) for garnish (3)

Grease the bottom of a 6-quart or larger slow cooker with nonstick spray. Add the sirloin and sprinkle with salt, dill, pepper, garlic powder, and onion powder. Stir to coat the meat.

Add the mushrooms, 1 cup beef broth, Worcestershire sauce, and Dijon mustard. Cover and cook on HIGH for 2 to 4 hours or on LOW for 6 to 8 hours, until the beef is cooked through and tender. (If you prefer firmer mushrooms, wait to add them until about halfway through the cooking time.)

Stir in the Greek yogurt, cover and cook on high for 5 min. Stir the psyllium together with the remaining 1/2 cup broth to create a slurry. Stir the mixture into the slow cooker. Cover and cook on high for 5 min. Serve over rice, cauliflower “rice” or GF egg noodles and top with fresh parsley as desired.

NOTES:

1. We do not have whole milk Greek yogurt tested, so I used the numbers for Yoso unsweetened Coconut milk Yogurt as coconut milk yogurt is higher in oxalate (just to be on the safe side).

2. I try to make my dishes lower carb friendly, so used psyllium husks and ground it to a powder. You can substitute that with 1/4 cup cornstarch (1 mg oxalate) but will need to increase the cooking time for the slurry an additional 15 min). The overall oxalate only increases to 22 mg, 3.6 mg per serving (based on 6 servings), 2.7 mg per serving (based on 8 servings)

Karla Wiersma TLO

Baked Cod with Butter ****

I made this without the olive oil, garlic, and Cajun seasoning.  It was good.  Next time, I'll try adding the garlic.

Ingredients

• 3 cod filets 
• Himalayan pink salt 

Cajun Garlic Butter Sauce:

• 1/4 cup butter melted
• 1 Tablespoon olive oil
• 3 garlic cloves minced
• 1 Tablespoon Cajun seasoning

Instructions

• Preheat oven to 400 degrees. In a 9x13 inch baking dish add the cod and sprinkle with salt
• To make the Cajun Garlic Butter Sauce: In a small bowl whisk together the melted butter, olive oil, garlic and cajun. Spread evenly over the fish.
• Bake for about 15 minutes or until the fish is opaque and flakes easily.

Nutrition

Calories: 463kcal | Carbohydrates: 1g | Protein: 80g | Fat: 13g | Saturated Fat: 6g | Cholesterol: 214mg | Sodium: 312mg | Potassium: 1891mg | Fiber: 1g | Sugar: 1g | Vitamin A: 991IU | Vitamin C: 5mg | Calcium: 80mg | Iron: 2mg

https://therecipecritic.com/baked-cod/#wprm-recipe-container-98888

Baked Cod ****

This was good but not excellent.  Maybe I just don't like cod.  I baked the fillets for 11 minutes and they were done perfectly.

 

1 lb. Alaskan cod fillets, rinsed and patted dry

1.5 Tbsp avocado oil

1 Tbsp lemon juice, freshly squeezed

1/4 tsp Himalayan pink salt

Smoked paprika

• Preheat oven to 400°F.
• Line a baking sheet with sides with aluminum foil topped with parchment paper.
• Arrange cod fillets on prepared baking sheet. 
• Drizzle avocado oil onto each fillet, followed by lemon juice, and Himalayan salt.
• Sprinkle fillets with smoked paprika.
• Bake for 10-12 minutes, depending on the thickness of the cod. Serve immediately.
• https://rasamalaysia.com/baked-cod/

 

• Adapted from https://rasamalaysia.com/baked-cod/
• 
  

Chicken Thighs in the Instant Pot *****

 Chicken Thighs

1 pkg frozen Chicken Thighs

Avocado Oil

Cumin

Garlic Powder

Onion Powder

Oregano

Smoked Paprika

Himalayan Pink Salt

Cook thighs in the Instant Pot with 1 cup of water for 8 minutes

Allow pressure to come down naturally

Cut chicken into bite-sized pieces

Heat a large skillet over medium heat.  Add oil and allow to get hot.

Add chicken thighs and season with herbs, spices, and sea salt.

Chicken Vegetable Soup - to try

 

https://www.instagram.com/p/CzT_sE3urZm/?fbclid=IwAR3OSabjLFnakVv1XxKNDjXN6Tzfwcnx8TE0m8XpWr9zG3d0nvoKLRaj1kY&img_index=1

Restaurant-Style Pan-Seared Salmon *****

Restaurant-quality pan seared salmon—crisp on top and just barely cooked in the center—is easy to make at home.

Servings: 4

Prep Time: 5 Minutes

Cook Time: 10 Minutes

Total Time: 15 Minutes

INGREDIENTS

• 1 Tbsp avocado oil
• ½ tsp Himalayan salt
• 4 (6-ounce) salmon fillets

INSTRUCTIONS

1. Season the salmon with the salt. 
2. Heat the oil in a 12-inch nonstick skillet over medium heat until hot and shimmering. 
3. Cook the salmon, without moving, skin side down, until golden and crisp, about 4 minutes. 
4. Carefully flip the fillets and reduce the heat to low. 
5. Continue cooking until done to your liking, about 2-3 minutes more. 
6. Transfer to a platter and serve.

https://www.onceuponachef.com/recipes/restaurant-style-pan-seared-salmon.html#tabrecipe

Salmon fillets are best cooked starting with the skin-side down. This prevents over-browning the meat, which can make it dry and pretty unappealing to look at on the plate. "When pan-frying or grilling, cook salmon fillets skin-side down for 5-7 minutes, flip and cook for another 2-3 minutes

Refried Adzuki Beans - *****

 I made this using 1 can of Eden Aduki Beans and it was delicious!

Refried Adzuki Beans

Adzuki beans are small, easy to digest, and you don't have to soak them before using them.  They are the only dry bean allowed on the diet because of how easy to digest they are.  They also have an odd flavor compared to my personal favorite, black beans.  Black beans are deep, rich and have a very full flavor all by themselves.  Adzuki beans have a higher flavor, not as rich or rounded, so they need some help when they are the main part of the dish, like in these refried beans.  So I've added onions, garlic and a bit of spice make the flavor richer and more well rounded.

Refried Adzuki Beans

1 Tbsp avocado oil
1/2 cup chopped onion
1 lge garlic clove, minced
1 tsp cumin
1/2 tsp Himalayan salt
1 1/2 cups cooked beans, drained

Add oil, onion and garlic to a 1-quart saucepan.  Cook the onions on medium-low heat until they're browning and translucent.  Add garlic and cook, stirring, until fragrant.  Add cumin and salt and cook for 30 seconds.  Add beans, stir to blend, and then use an immersion blender to blend them smooth.  Continue cooking over low heat stirring often until the beans are as thick as you'd like, then refrigerate. 

These beans are best the day after they have been made, to allow time for the flavors to blend.  
Yield: about 3-4 cups

Adapted from https://halfpaintedkitchen.blogspot.com/2016/01/refried-adzuki-beans.html

CREAMY COCONUT CHICKEN CURRY (AIP, PALEO, WHOLE30) - to try

 

• 1 boneless, skinless chicken breast
• ▢40 g (¼ cup) raisins
• ▢½ (⅓ cup) medium onion
• ▢1 teaspoon coconut oil or other oil of your choice)
• ▢125 ml (½ cup) coconut milk
• ▢½ teaspoon ground turmeric
• ▢Pinch of ground cinnamon
• ▢Pinch of ground ginger
• ▢Pinch of ground cloves
• ▢Pinch of sea salt

Optionnel :

• ▢1 tablespoon chopped cilantro or chopped parsley

INSTRUCTIONS

 

• Dice the onion. Heat 1 teaspoon coconut oil in a medium sized skillet over medium-high heat. Add the onion and saute for 3-5 minutes or until onions are beginning to get golden.
• In the meantime, cut the chicken breast into cubes and add it to the skillet. Cook, stirring often, for about 2-3 minutes. Then add the raisins, coconut milk, turmeric, cinnamon, ginger,cloves and salt. Let it cook for about 5 more minutes, stirring regularly.
• Right before serving, add the cilantro or parsley. And voilà! If you are on an AIP, paleo or whole30 diet you can serve this with cauliflower rice (regular rice if you’re not on one of these diets) or with sweet potatoes and/or spinach.

  Bon appétit !

https://gohealthywithbea.com/coconut-chicken-curry/

Chicken & Veggies - To try

9/21/20

4 oz pastured chicken breast, diced

2 oz broccolini or broccoli

2 oz baby bok choy

2 oz napa cabbage

2 oz onion

2 oz coconut milk

Freshly squeezed lime juice, if tolerated (histamine)

Garlic powder [sub fresh]

Ginger

Cilantro

Sea salt

6 oz cauliflower rice



Cook diced chicken in a skillet for about 5 to 10 minutes until cooked through.

Add veggies, seasoning. Cook 3 to 5 minutes. Add coconut milk. Simmer another 5 minutes.

Cook cauliflower rice in a separate pot for about 5 minutes. Serve chicken and veggies over
cauliflower rice.

Adapted from Crystal Billings - called for 2 oz tikki masala sauce.  find sub

Collard Greens - to try

 

Ingredients

• 2-3 tablespoons olive oil
• 1/2 yellow onion, diced
• 3 cloves garlic, minced
• 2 cups water
• 1 teaspoon smoked paprika
• 1 teaspoon salt, or more to taste
• 1/2 teaspoon red pepper flakes
• 2 pounds collard greens, cleaned and cut (2 large bunches)
• 1 tablespoon distilled white vinegar
• 1/4 cup sun dried tomatoes, chopped, optional
• hot sauce, optional

Instructions

• In a large deep pot, sauté the onion in the olive oil for 5-6 minutes over medium heat. Add the garlic and cook for 1 more minute until fragrant.
• To the pot, add the water, smoked paprika, salt and red pepper flakes. Stir and bring to a boil, then reduce heat so it's simmering gently.
• Add in the chopped greens. Cover the pot and simmer for about an hour. They shouldn't be boiling too hard, just gently simmering on low heat. Give the greens a stir every now and then.
• About halfway through cooking, add the vinegar and sun dried tomatoes, if using.
• After an hour, taste and add more salt, hot sauce or any other seasonings as desired. Enjoy!

Notes

1. Instant Pot Version: Use the sauté feature to cook the onion, then garlic. Add the ingredients for the broth and simmer, then turn off the Instant Pot for a moment. Add the greens, seal and cook at high pressure for 5 minutes. Let the pressure release naturally, then remove the lid. Stir in the vinegar, sun dried tomatoes and taste for salt. 
2. If you really dislike vinegar, you may omit it, but it adds a nice kick. 
3. Store in the refrigerator for 2-3 days. 

https://www.noracooks.com/vegan-collard-greens/