Cinnamon Vanilla Egg Loaf

 

8 eggs

8 ounces cream cheese

4 tablespoons melted butter

1 teaspoon vanilla extract

2 teaspoons cinnamon

Blend together eggs, cream cheese, butter, vanilla, and cinnamon until smooth and well combined.

Pour the mixture into a greased baking dish and bake at 350°F (175°C) for 30 minutes, or until set and lightly golden on top.

Let it cool slightly before serving for a warm, custardy treat with rich cinnamon and vanilla flavors.

High Protein Zucchini Bread

1 small zucchini
1/2 cup cottage cheese
2 large eggs


1. Blend your zucchini and squeeze out the moisture.
2. Then mix with the rest of your ingredients and blend again until smooth.
3. Shape the mixture into circles on a greased, parchment-lined baking sheet.
4. Bake at 350°F for 25-30 minutes until golden, let sit for a few minutes and enjoy!

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Egg Salad

 

Egg Salad

Makes 2 servings

6 eggs, cooked the night before and chilled overnight

4 heaping Tbsp homemade mayo 

2 stalks celery, finely chopped

Customize your protein: 1 egg = 6 grams protein

Change Your Diet, Change Your Mind

Roast Chicken

 

1 whole chicken (4 lb)

Salt, to taste

½ cup bone broth

Serves 4 + Leftovers

 Preheat oven to 375°F.

2. Place the chicken, breast side down, in a baking tray. Season generously with salt.

3. Cover the tray with parchment paper or aluminum foil and roast for about 30 minutes, then remove the paper and reduce the temperature to 350°F.

4. Gently tilt the baking tray and drain the rendered chicken fat into a glass jar. Flip the chicken over and pour the bone broth around the chicken. Season again and cook for another 40 minutes.

5. Turn off the oven, open the door, and let the chicken rest for 10 minutes while covered with parchment paper or aluminum foil. The legs should move about freely and if you slice between the leg and the breast, the juices should run clear.

6. Carefully remove the two thighs (leave the skin on) and save for lunch on day 4. Carve the chicken breasts, remove the wings, and debone the rest of the meat (with the skin).

7. Serve a 4 oz-piece of chicken breast alongside one of the wings. Carve them into slices and serve in the broth with the rendered chicken fat.

Nutrition facts per one serving: 56g fat, 52g protein, 0g total carbs, 0g fiber, 710 calories, 70% fat, 30% protein, 0% carbs

Change Your Diet, Change Your Mind

Chicken Thighs

 

Chicken Thighs (carnivore)

Makes 1 serving

4 boneless chicken thighs (about 3oz each)

1 Tbsp duck fat

½ cup low-histamine chicken broth

Salt, to taste

DIRECTIONS:

1. Preheat oven to 350°F.

2. You’ll need a pot with a lid that you can transfer from the stove top to the oven. Brown the chicken thighs, skin side down, in the duck fat over medium-high heat.

3. Add the broth and bring to a simmer before transferring to the oven, lid on, for 40 minutes

Ribeye

 

Ribeye

Makes 1 serving

1 ribeye steak, 1" thick (about 10 oz)

2 tbsp tallow

1–2 tsp salt

DIRECTIONS:

1. Bring the meat to room temperature—this will make all the difference!

2. Pat dry and rub the steak generously with 1 tablespoon tallow—this will form the amazing crust that we’re looking for. You can also marinate the steak overnight. Season with salt.

3. Add the rest of the tallow to your skillet (a deep frying pan) and make sure it is smoking hot before putting in the steak. Stand back to avoid any splatter.

 For a medium-rare steak, sear the meat for about 12 minutes, turning about 1 minute before the halfway point. You can use a meat thermometer (see details below) to cook the steak to your preference. Pierce it into the side of the steak and monitor the temperature.

5. Take the steak off the stove before it reaches your desired internal temperature as it will continue to rise as it rests.

6. Rest your steak for 5 minutes before serving, covering lightly with parchment paper. This ensures the juices are reabsorbed back into the meat. This step is a “must” for any protein you cook hard and fast.

Nutrition facts per one serving: 75g fat, 50g protein, 0g total carbs, 0g fiber, 875 calories, 77% fat, 23% protein, 0% carbs

Doneness

Remove from heat at

After resting

Rare

118°F

120°F

Medium rare

125°F

130°F

Medium

136°F

140°F

Change Your Diet, Change Your Mind

Shredded Chicken

Shredded Chicken

Makes 1 serving

3 tbsp duck fat

2 boneless chicken thighs

Salt, to taste

DIRECTIONS:

1. Heat the duck fat in a frying pan. Use two forks or your hands to shred the leftover chicken from the bones. This will make it easier for the fat to be absorbed into the meat.

2. Reheat the meat while stirring for a few minutes, season with salt, and serve.

Change Your Diet, Change Your Mind

Nutrition facts per one serving: 60g fat, 53g protein, 0g total carbs, 0g fiber, 760 calories,  72% fat, 28% protein, 0% carbs

Simplest Meatballs

 

2 tbsp tallow

9 oz ground beef

Real Salt to taste

DIRECTIONS:

1. Shape 8 meatballs and fry them in the tallow over medium heat.

2. Cover, but turn them occasionally, for about 6 minutes until cooked through.

Nutrition facts per one serving: 53g fat, 52g protein, 0g total carbs, 0g fiber, 690 calories, 70% fat, 30% protein, 0% carbs

Customize your protein: 1 oz ground beef = 5 grams protein

Change Your Diet, Change Your Mind

Beefy Burgers

 

Beefy Lamb Burgers (carnivore)

Makes 1 serving (2 patties)

These burgers can be made with all beef, all lamb, or a mixture of the two for a more complex flavor. If both meats are used, increase the serving size to two and double the tallow.

10 oz ground beef (20 percent fat)

—or—

9 oz ground lamb, (15 percent fat)

Kosher salt, to taste

1 tbsp tallow

DIRECTIONS:

1. Gently form two patties, taking care not to overwork the meat, which can lead to a tougher burger. Season liberally with salt.

2. Heat a cast iron pan on high heat until it just starts to smoke; add the tallow and the patties. Reduce heat to medium-high and let a crust form on the burger (about 3 minutes). Flip and finish cooking to your preferred doneness (see here for temperature guidelines).

Nutrition facts per one serving: 69g fat, 49g protein, 0g total carbs, 0g fiber, 820 calories, 76% fat, 24% protein, 0% carbs

Change Your Diet, Change Your Mind

Ultramoist Salmon Parcels

 

2 medium salmon fillets, with skin (5 oz each)

2 Tbsp duck fat

1 tsp salt

DIRECTIONS:

1. Preheat oven to 375°F.

2. Put the salmon fillets onto a large rectangle of parchment paper. The salmon pieces should be long and skinny so you’re able to fold them over.

3. Mix the duck fat and salt—if the duck fat is too solid, gently melt it in a pan.

4. Spread the fat evenly onto the two fillets. Wrap them up in the parchment paper and secure loosely with string if needed.

5. Place the parcels in a roasting pan, sprinkle with some water (3–4 tablespoons), and bake for 10–15 minutes before serving.

Makes 1 serving

Change Your Diet, Change Your Mind

Keto Coconut Yogurt

 

• 14 ounces canned coconut milk full fat
• ▢2 capsules probiotics * See notes

• Vigorously shake coconut milk before pouring it into a glass bowl. Whisk it very well, until smooth.
• Open up probiotic capsules and pour contents into the coconut milk. Stir until smooth, before transferring to a glass jar. Cover with a cheesecloth, secured with a rubber band.
• Store the jar at room temperature, or an area of your home which is warm. Keep it there for at least 24 hours, or up to 72 hours. Taste the yogurt and if it isn't tart enough, leave it out for a further 24 hours.
• Once the yogurt is tart enough, place the jar in the refrigerator until chilled.

TO STORE: Yogurt should be stored in the refrigerator, covered, for up to 7 days. It could last longer (depending on the brand you use), but smell it beforehand to make sure it is still edible.

TO FREEZE: You can freeze the yogurt ONLY if it has been put through a fine mesh strain. Store it in a sealable container for up to 6 months. 

Nutrition

Makes 4 servings

Serving: 1servingCalories: 135kcalCarbohydrates: 2gProtein: 2gFat: 13gSodium: 1mgPotassium: 1mgFiber: 1gVitamin C: 1mgCalcium: 1mgIron: 1mgNET CARBS: 1g





Tips:

• Check the date on the probiotics. If your yogurt isn’t firming up or developing a tangy taste, it could be because your probiotics are expired. 
• Be patient. I’ve noticed the yogurt takes longer to ferment in colder weather, so if you’re making it during the winter, plan on needing an additional day or two. 
• Prefer thicker yogurt? Strain it through a fine mesh strainer over a large bowl and refrigerate overnight. The liquid will seep out, leaving you with super thick and creamy yogurt. 
• Make it sweeter. Add 1-2 drops of liquid stevia before refrigerating

https://thebigmansworld.com/keto-yogurt/#wprm-recipe-container-40866

Ghee

 

Ingredients

• 2 lbs (4 cups) unsalted butter

Instructions

Stove top method

1. Melt the butter in a saucepan over low heat. Don't stir.
2. Reduce heat and let the melted butter simmer for an hour or until a firm "foam" forms on the surface.
3. Remove the foam with a slotted spoon. On the bottom, you'll now see white milk protein, which you want to leave behind in the pan or filter out of your ghee.
4. Over a glass bowl, carefully pour the clarified butter through a filter; you can use cheesecloth or coffee filter. The white milk protein should remain in the filter, while the clear butterfat seeps through.
5. Repeat the filtering a couple of times for optimal results.
6. Transfer the ghee into airtight glass jars and allow to cool with the lid off. Once cool, store the ghee at room temperature or in the fridge.

Multi-cooker method

1. Place butter in multi-cooker, such as an Instant Pot or Ninja Foodi, and select the ’keep warm’ setting. Gently stir butter until it melts completely – approximately 10-12 minutes.
2. Once the butter has completely melted, switch to the ’sauté’ setting. The butter will begin to boil, stir with a flat-edged wooden spoon ensuring to scrape the bottom of the pot to prevent the milk solids from burning.
3. Boil until the butter turns a light golden brown, after approximately 12 minutes. Turn off the multi-cooker but allow the butter to continue to cook with the residual heat for 10 minutes. The milk solids at the bottom of the pot should be a medium brown color.
4. Over a glass bowl, carefully pour the ghee through a filter; you can use cheesecloth or coffee filter. The white milk protein should remain in the filter, while the clear butterfat seeps through.
5. Repeat the filtering a couple of times for optimal results.
6. Transfer the ghee into airtight glass jars and allow to cool with the lid off. Once cool, store the ghee at room temperature or in the fridge.

Slow cooker method

1. Place the butter in the slow cooker and set to low heat for 6-8 hours. Don't stir.
2. When the butter has turned a golden brown color, remove the foam with a slotted spoon. On the bottom, you'll now see white milk protein, which you want to leave behind in the pan or filter out of your ghee.
3. Over a glass bowl, carefully pour the clarified butter through a filter; you can use cheesecloth or coffee filter. The white milk protein should remain in the filter, while the clear butterfat seeps through.
4. Repeat the filtering a couple of times for optimal results.
5. Transfer the ghee into airtight glass jars and allow to cool with the lid off. Once cool, store the ghee at room temperature or in the fridge.

Tip!

The ghee will keep for up to 6 months. Feel free to go ahead and use your ghee (instead of butter) when you're making bearnaise or hollandaise sauce.

https://www.dietdoctor.com/recipes/ghee

Angela's Chia Pudding - *****

 2/17/2022

• 1/2 cup full fat coconut milk 
• 2 Tbsp chia seeds
• Splash of vanilla extract
• A few drops of stevia or monk fruit
• Blueberries or other seasonal fruit (avoid strawberries for low histamine diet)

• In a jar, stir together coconut milk, chia seeds, vanilla, and stevia. Cover and refrigerate overnight.  Shake the jar periodically.  
• In the morning, add blueberries on top.

Recipe from Angela Chapman

Dandy Blend Coconut Latte

 

• 8 oz filtered hot water
• 1 Tbsp of organic coconut oil
• 1 Tbsp Dandy Blend

Mix well. Let the oil melt and use a small hand blender to incorporate the oil into the drink. Has a nutty flavor just like a coffee house blend for a fraction of the cost!

https://dandyblend.com/dandy-blend-hot-lattes/

Iced Dandy Blend Latte *****

 

• 1 Tbsp Dandy Blend
• 1 cup ice cubes
• 6 drops monk fruit, or to taste
• 1/2 cup coconut milk

Add Dandy Blend and ice cubes to the Vitamix; blend on high until ice is crushed.

Add monk fruit, coconut milk, and Real salt; blend until mixed.  

This is a great cold drink for hot summer days.

https://dandyblend.com/dandy-blend-iced-lattes/

Low Histamine Iced Hibiscus Tea

 

Low Histamine Iced Hibiscus Tea for Mast Cell Activation Syndrome or Histamine Intolerance

Tools

1 2-QT glass pitcher

1 Extra Large Tea Strainer

Ingredients

2 quarts of filtered water

2 Tablespoons of Hibiscus flowers

2 Holy Basil Tea Bags

2 Dandelion Leaf Tea Bags

½” Fresh Ginger, sliced

Organic Liquid Stevia or Liquid Pure Monk Fruit Extract

Directions

1. Heat 2 quarts of water until just boiling. (If you boil it for more than a few seconds, let it cool down before pouring into glass.)
2. Set the glass pitcher in the sink (in case your water was too hot).
3. Place the tea bags in the pitcher and wrap the strings around the handle.
4. Add hibiscus and fresh ginger to tea strainer and place in the opening of the pitcher.
5. Pour hot water over the tea strainer.
6. Let steep for 20 minutes.
7. Remove the strainer and tea bags.
8. Stir in Organic Liquid Stevia or Liquid Pure Monk Fruit Extract to taste.
9. Put in the fridge to cool.
10. Drink in 24-48 hours.

https://mastcell360.com/low-histamine-iced-hibiscus-tea-for-those-with-mast-cell-activation-syndrome-or-histamine-intolerance/

Low Histamine Ground Chicken *****

2 chicken breasts with skin

4 chicken thighs with skin

Organic carrots, finely diced

Organic celery, finely diced

Zucchini

Garlic Powder

Real Salt

Cook carrots and celery in butter.  Season with Real Salt and garlic powder.  Cook until very tender.

Debone chicken thighs; cut into pieces.  Cut chicken breasts into pieces.  Grind together in the Kitchen Aid.

Mix carrots and celery into the ground chicken.  Cook in butter until just done.  Freeze.

Zucchini:  Cut zucchini into bite-sized pieces.  Season with Real Salt and garlic powder.  Saute in butter.  Pour leftover butter into cooked chicken mixture.  

When serving, add the zucchini to the chicken.    

Lower Histamine Instant Pot Chicken Broth

 

• 3 carrots
• 2 stalks celery
• 1 sweet onion
• Organic chicken bones
• 2 Tbsp raw apple cider vinegar
• 1 pinch Real Salt

Instructions

 

• Place the bones along with the veggies, apple cider vinegar, and salt into the base of the Instant Pot.
• Fill the instant pot to the max line with water.
• Push the soup button and manually change the time to 120 minutes.
• Allow the Instant Pot to depressurize naturally.
• Strain the broth and store in silicone molds in the freezer.  Freeze immediately.

Crustless Chicken (or Turkey) Pot Pie *****

 

Keto Crustless Chicken (or Turkey) Pot Pie 

Makes 6-8 servings

1 Tbsp butter

2 cups leftover cooked chicken or turkey, cut into bite-size pieces

½ cup onion, diced [I omitted because of parosmia]

2 small carrots, diced

3 stalks celery, diced

½ tsp dried thyme

1/4 tsp dried sage

1 Tbsp apple cider vinegar

1 cup chicken broth

1/4 cup peas, fresh or frozen (no need to defrost)

½ cup heavy cream [or sub coconut cream]

1/4 tsp sea salt

Heat a large skillet over medium high heat. Add butter, and when it has melted, add celery and carrots. Sprinkle with a little salt. Turn the heat to medium low. Cook, stirring occasionally, until the onions begin to brown at the edges. Stir in garlic and dried thyme. Cook one minute, stirring constantly.

Stir in vinegar, scraping up any brown bits. When vinegar has almost completely evaporated, stir in the chicken broth.

Turn the heat to medium-high. Simmer broth, stirring occasionally, until it thickens, about 10 minutes. The broth is thick enough when you can draw a line on the bottom of the pan with a spoon and the line does not immediately fill in. 

Once the broth has thickened slightly, add the heavy cream, cooked chicken or turkey and peas. Bring to a simmer. Turn the heat to low. Simmer until mixture is thick and gravy-like in consistency. Taste before adding additional salt and pepper. Season to taste with salt and pepper, if necessary.

https://diabeticsrejoice.blogspot.com/2023/