Though steeped in nutrition professionally and personally, I don't like to spend a lot of time in the kitchen. Most of what I prepare has very few ingredients, though the ingredients are whole (unprocessed). And most of my food preparation has very few steps. I'm hoping my culinary limitations, which I've honed over these past few years, will be useful to someone else.
Before getting into the below "recipes", I should add,
- Eating is personal. Food carries individual meanings for all of us. We need to move beyond "good" and "bad."
- Sharing solid information about the relationship between food, nutrients, the micro-biome, and their relationship to inflammation in the body (and brain) have more impact than telling someone what to do.
- There's not a perfect diet for everyone. We're all different. Some of us have difficulties regulating trace metals in food, some - methyl/folate imbalances, some (probably all of us) - imbalances in our gut flora, some - gastrointestinal candida/yeast overgrowth, some - histamine intolerance, some - food allergies or food sensitivities. Needless to say, the below recipes won't be for everyone.
- Too, when it come to ingredients, we're all at a different places - ie. conventional, organic, grass fed, etc. Start with what works for you at the moment. There's no perfection here...or anywhere else for that matter.
- Changing what we eat is a process, one that requires replacing food, not eliminating it.
- Celtic sea salt is magic. When asked, "What did you DO to this chicken" My answer, "Salt....celtic sea salt."
- a Nutribullet or similar for making nut butters, nut or non-gluten grain flours, avocado dip, plantain tortilla chips.
- a dehydrator for drying nuts (I soak them first - for how and why to prepare nuts, see my Dec. 8th Facebook post)
All of these recipes are gluten free, all but one (the ranch dip) are casein free. None of these recipes use grains (unless you replace nuts with gluten-free grains) and therefore would be relatively consistent with the GAPS (Gut and Psychology Syndrome) diet and the SCD (Specific Carbohydrate) diet - diets that avoid grains. Many of these recipes would also work with a Paleo Autoimmune Diet and most, (except those with banana, honey or yogurt) would work for a candida/yeast free diet.
Plantain "Tortilla Chips"
Chicken Soup/ Broth
Chicken "Noodle" Soup
Cubed Chicken for Dipping
After each of these, I would add..."or something like that." Use these as ideas, experiment and make them your own.