Air Fryer Asparagus

 

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!

Granola

 

INGREDIENTS

▪️2 cups oats, GF if necessary
▪️1/2 cup nuts
▪️1/4 cup coconut oil, melted
▪️1/4 cup maple syrup
▪️1 tbsp chia seeds
▪️2 tbsp pumpkin seeds

METHOD

▪️Preheat 160c
▪️In a prepared baking tray, mix all the ingredients together
▪️Flatten to an even layer and press down so it sticks together
▪️Bake for 18-22 minutes until golden

DoctorBowl on Instagram 6/8/26

Homemade A2 Cream Cheese

 

- 4 cups Alexandre A2/A2 Organic 4% Whole Milk
- 2 Tbsp lemon juice
- 1/4 tsp sea salt
- Optional: 1 tablespoon Alexandre A2/A2 Organic 100% Grass-Fed Whole Probiotic Kefir (for a thinner texture)

1. Pour 4 cups of Alexandre A2/A2 Organic 4% Whole Milk into a medium saucepan. Heat over medium heat until the temperature reaches 185–195°F (just below boiling), stirring occasionally to prevent scorching.

2. Remove from heat and slowly stir in 2 tablespoons of lemon juice. Gently mix and let sit undisturbed for 10 minutes while the milk curdles.

3. Line a fine mesh strainer with cheesecloth or a thin dish towel and place it over a large bowl. Pour in the curdled mixture and let it drain for 1–2 hours, depending on your preferred thickness.

4 . Transfer the drained curds to a food processor or blender. Add 1/4 teaspoon of sea salt and blend until smooth and creamy. If needed, add a splash of the reserved whey or a bit of kefir to loosen the texture.

5. Scoop into an airtight container and refrigerate. The cream cheese will firm up slightly as it chills. Best used within 7 days.

https://alexandrefamilyfarm.com/blogs/recipes/homemade-cream-cheese-bagels?_pos=5&_sid=d0bd6cfc7&_ss=r

Savory Oats ****

 Made this on 7/20/14.  I can't have spinach right now so I tried it with swiss chard.  I just started adding fiber back into my diet, and this felt very heavy.  I used thick-cut rolled oats, and felt like they were too thick and stiff.  I added some water but lost some flavor in doing so.  I ate it, it was a filling meal, but I didn't love it the way I used to.  Maybe it's the chard or maybe my tastes have just changed.  I had another serving, and got a headache afterwards.  It also felt like a brick in my stomach, so heavy.  If I made it again, I would use regular oats instead of thick-cut, and I would use less oats and more greens.

2 cups water
1 cup rolled oats
1 cup baby spinach, packed [Sub with swiss chard?]
2 Tbsp nutritional yeast
Sea salt



In a medium saucepan, combine water and rolled oats.  Turn  heat to high and bring to a boil.  Reduce heat to low, and cook, stirring frequently, for about 5 minutes.

Turn off heat, stir in spinach, and stir until spinach has wilted.  Stir in nutritional yeast, and season to taste with sea salt.

Makes 2 servings

 

Savory Oats with Yogurt and Swiss Chard

 

Ingredients

• 1 C. Water
• ½ C. Quick-Cooking Steel Cut Oats
• 2 tsp. Nancy’s Organic Butter
• 2 Scallions, sliced
• ½ Bunch Swiss Chard, coarsely chopped
• Salt and Pepper, to taste
• ½ C. Nancy’s Organic Whole Milk Yogurt
• Gomasio (Sesame Salt) and Toasted Pumpkin Seeds, for garnish

 

Directions

1. 1. According to package directions, boil the water and stir in the oatmeal. Reduce the heat. Stir and cook for 2-3 minutes, until thickened.
   2. Meanwhile, melt the butter in a sauté pan over medium heat. Add the sliced green onion and sauté until vibrant.
   3. Add the swiss chard and sauté until just softened.
   4. Add the cooked oats into the sauté pan and toss to incorporate.
   5. Spoon the yogurt into the bottom of a serving bowl and spoon the cooked mixture on top.
   6. Garnish with gomasio and pumpkin seeds as desired.

Hibiscus Cooler

 I want to try this.  I'm going to mix everything in a bowl before pouring it into the silicone molds.  I'll probably try it without the lemon the first time and see how it goes.

Brew hibiscus tea with loose organic hibiscus

Take a few blackberries and smash them with the back of a fork.  (I would strain out the seeds.)

Add the hibiscus tea to large silicone ice cube molds

Add some honey to the molds.

Squeeze some fresh lemon juice in each mold, if tolerated.

Place in the freezer.

When the cubes are frozen, drop one into a glass or jar of water.  Salt the rim and enjoy.  

From the Long Covid Dietician on Instagram (5/26/26)

Baked Sweet Potato Slices *****

1 large sweet potato (orange or purple), peeled and sliced in 1/2" thick slices

Avocado Oil

Sea salt


Preheat oven to 350 degrees.

Cover a stoneware baking sheet (I use the Pampered Chef Large Bar Pan) with parchment paper or a silicone mat. 

In a small mixing bowl, place sweet potato slices, avocado oil, and sea salt.  Stir to mix.  Place in a single layer on the prepared pan.

Bake for 10 minutes at 350 degrees. Turn, and bake for 10 minutes more.

Increase oven temperature to 400 degrees and bake for 10 minutes more. Turn, and bake for an additional 10 minutes.

The sweet potato slices will be slightly crisp on the outside, and smooth and creamy on the inside.



From the edible perspective

How to Clean a Wooden Cutting Board

 

How to Clean a Wooden Cutting Board

1. Using a paper towel, wipe any food, grease, oils, etc. off of the board

2. Spray the board with white vinegar

3. Sprinkle kosher salt over the vinegar

4. Cut a lemon in half and use it to work the vinegar and salt into the board

5. Wipe the board with a clean cotton kitchen towel

6. Condition with wood conditioner

From JohnnyDrinks on Instagram

Chicken and Red Lentil Soup

 

New York Times Top 50 Recipes of 2025 | Chicken and Red Lentil Soup by @nytcooking @andybaraghani

Ingredients

- 3 tbsp olive oil
- 2 large onions, thinly sliced
- 6 garlic cloves, thinly sliced
- 1 lb boneless, skinless chicken thighs
- 1½ cups red lentils, rinsed
- 1 tsp ground turmeric
- Salt & black pepper
- 1 cup mixed herbs (parsley, dill, mint)
- 1 cup plain full-fat yogurt (regular or Greek)
- 2 tbsp lemon juice

Steps:

Heat oil in a large pot and cook the onions until deeply caramelized, then add the garlic and soften it. Add the chicken, lentils, turmeric, salt, and plenty of pepper, tossing to coat everything. Pour in 8 cups of water, bring to a boil, then simmer until the lentils break down and the chicken is cooked. Shred the chicken, return it to the pot, and stir in the herbs, seasoning to taste. Mix the yogurt with lemon juice and a bit of salt (thinning with water if using Greek yogurt), then serve the soup topped with a spoonful of the lemony yogurt

Foodiligence on Instagram

Broccoli-Quinoa Soup With Turmeric and Ginger

 

New York Times Top 50 Recipes of 2025 | Broccoli-Quinoa Soup With Turmeric and Ginger by @nytcooking @hettymckinnon

Ingredients:

- Extra-virgin olive oil
- 1 medium yellow onion, finely diced
- 2-inch piece fresh ginger, peeled and finely chopped
- 2 garlic cloves, finely chopped
- 1 cup white quinoa
- 1½ tsp ground turmeric
- Salt 
- 4 to 5 cups vegetable stock
- 1 head broccoli
- 14-ounce coconut milk
- Handful of cilantro, for serving
- Chile oil, for serving

Heat a large pot or Dutch oven over medium and cook the onion in olive oil until softened, then add the ginger and garlic and cook until fragrant.

 Stir in the quinoa, turmeric, and salt, then add the vegetable stock, bring to a simmer, cover, and cook until the quinoa is tender, about 15 minutes. 

Add the broccoli and coconut milk and simmer until the broccoli is just tender and bright green, thinning with more stock if needed, then season with salt and plenty of pepper and serve topped with cilantro and a drizzle of chile oil.

Foodiligence on Instagram

Fragrant Coconut Chicken and Sweet Potato

 

Fragrant Coconut Chicken and Sweet Potato @nytcooking @thisiskaychun

Ingredients

- 3 Tbsp oil (divided)
- 1 med sweet potato, diced (¼")
- ½ cup scallions + 3 cloves garlic + 1 Tbsp ginger (all minced)
- 1lb ground chicken (dark meat if possible)
- 1 cup full-fat coconut milk
- 4oz baby spinach
- 2 Tbsp lime juice + ¼c cilantro
- Salt to taste

Heat 1Tbsp oil in a skillet over medium; add sweet potato, season with salt, cover, and cook 8 minutes until tender, then set aside. 

Add remaining 2 Tbsp oil, scallions, garlic, and ginger to the pan, sautéing for 30 seconds before adding the chicken to brown (approx. 5 minutes). 

Stir in coconut milk and the cooked sweet potatoes, simmering 2–3 minutes until slightly thickened. Fold in spinach until wilted, remove from heat, and stir in lime juice, cilantro, and final seasonings. 

Serve over rice with extra garnish and hot sauce. 

Foodiligence on Instagram

Eggs and Peas with Onion Cream Sauce *****

1/13/21

 Eggs and Peas with Onion Cream Sauce  

1 medium onion, sliced (about 1/2 cup)

1 cup water

8 oz frozen green peas (about 1 cup)

8 hard-boiled eggs, cooled, shelled, and chopped

1/2 cup plain whole milk yogurt

1/4 cup coconut milk

4 oz cream cheese

1/2 tsp sea salt

Place the sliced onion in a small saucepan with the water, bring to a boil and boil for 5-10 minutes until onion is tender and most of the water has evaporated.  

Meanwhile, place peas in a 2-quart casserole.  

Place hard-boiled eggs over the peas.  

When the onion is tender, place it in a small food processor (with leftover water) and puree.  

In the warm saucepan, add the onion puree, yogurt, coconut milk, and cream cheese.  Whisk over low heat. and simmer gently for a minute or so. and Pour over eggs and peas.  

Bake at 350 degrees for 15 minutes.

Sauce will be somewhat thin but thickens the next day.

Adapted from: http://lowoxalateinfo.com/eggs-and-peas-with-onion-cream-sauce/

High Protein High Fibre Blueberry Chia Pudding

 

Dr. Karan Rajan's Instagram

High protein, high fibre blueberry chia pudding 🫐

1. Add 125g (3/4 cup) blueberries to a bowl/container
2. Squish them until jammy
3. Add 30g (2 Tbsp) chia seeds
4. Add 160g (2/3-3/4 cup) Greek yoghurt
5. Add 10g (1 1/2 tsp) honey
6. Add 90ml (1/3-1/2 cup) milk of choice
7. Mix it all up
8. Refrigerate until thickened
9. Devour

Total: ~25g protein, 13g fibre

Garlic Herb Chicken Bowl

 

Tex Mex Beef Bowl

 

Gut Healthy Stewed Apples and Blueberries

 

Chop some apples and add to a saucepan

Add frozen blueberries

Add liquid monk fruit or honey

Add cinnamon and vanilla extract

Stir, cover, and simmer for 15-20 minutes, stirring frequently

Cook until apples are tender

Eat as is or serve with plain yogurt or with overnight oats

From Thrive with Candicee on Instagram

Hard-Boiled Eggs and Peas Ideas

 

Boil three eggs, peel them and slice into tiny cubes or bigger pieces per taste. Warm up a tin of cooked green peas or cook fresh green peas if you want and pour into a serving dish. Add the chopped hard-boiled

eggs to the peas. Melt three-four tbsp of butter and pour over the peas and eggs and mix well and carefully so as not to squish the green peas. Add salt to taste and add parsley or dill. I don’t like parsley so I go with dill or nothing at all.

And enjoy!

Bulgarian Peas and Eggs (Topli Gradishe): Sauté 2 cups of green peas in 3–4 tbsp of butter until warm. Gently stir in 3–4 chopped hard-boiled eggs. Season with salt and fresh dill or parsley. Serve immediately.

Indian Green Peas and Eggs (Sukhi Matar Anda Sabzi): Sauté onions, garlic, and ginger with cumin, turmeric, and chili powder. Add frozen peas and cook until tender. Top with sliced hard-boiled eggs, garnish with cilantro, and serve.

[Creamy Pea & Egg Casserole](0.5.6, 0.5.7): Combine 2 cans of drained peas with 4–6 chopped hard-boiled eggs. Create a sauce using melted butter and flour (roux) topped with cheddar cheese, or use cream cheese/Cheese Whiz. Top with breadcrumbs or french-fried onions and bake at \(350^{\circ}F\) (\(175^{\circ}C\)) until bubbly

BLE Guidelines

BREAKFAST

1 Protein

1 Grain

1 Fruit

LUNCH

1 Protein

6oz vegetables 

1 Fruit

1 Fat

DINNER

1 Protein

14oz vegetables 

1 Fat

The 2Ooz daily vegetables can be split evenly to 10oz for lunch and 10oz for dinner