Dinner Recipes for Next Week -- 5/16/21

Dinner Recipes for Next Week -- 5/16/21
If you’re struggling with what to cook for dinner next week, you’ve come to the right place! Here’s what I’m having this week. If I can't find the recipe online, I'll link to the cookbook I found it in.

Piri Piri Chicken
Gluten Free, Grain Free, Dairy Free, Sugar Free
This one is so easy, you just dump a bunch of stuff in the blender and rub it on the chicken.
There will be enough for leftovers.

Stuffed Peppers from The Whole30, page 222
Gluten Free, Grain Free, Dairy Free, Sugar Free
Since Chuck is allergic to beef and sensitive to tomatoes, I edited this recipe for us by using ground turkey and roasted red peppers to sub for tomatoes. It’s still amazing! Oh, and this time, I popped some Almond Mozzarella on top!

Salmon and Fennel With Roasted Lemon Vinaigrette
Gluten Free, Grain Free, Dairy Free
This is a new recipe I’m trying out for the first time this week. If you want to hear about what I think of it, please hop in my Thriving with Food Sensitivities group.

Ribs oh Ribs from The Paleo Kitchen, Page 154
Gluten Free, Grain Free, Dairy Free, Sugar Free
These ribs have never failed me, and I started cooking them in the Instant Pot for 25 minutes. Then I put it in the air fryer (I’m seriously addicted to this one, and so is Chuck--he's cooking all the time now!) for a bit to crisp up. Ah-mazing.

Coleslaw with ribs is so good. All I do is put a package of shredded cabbage, sliced almonds, and raisins in a big bowl, add some apple cider vinegar, and call it a day! One of our favorite meals.

There will be enough for leftovers.

Healing Instant Pot Chicken Soup
Gluten Free, Grain Free, Dairy Free, Sugar Free
I love how easy it is to put this meal together. And Chuck and I both love it so much!

If you want to learn how to plan your own menu, click here.

Beans Bothering Your Belly? Here’s a Lectin Lingo Lesson

Beans Bothering Your Belly? Here’s a Lectin Lingo Lesson
Watch this post instead of reading it 

I’ve always felt a little overstuffed after eating chili or split pea soup. What about you? Some people have terrible bloating, gas, and even worse, vomiting and diarrhea! Have you ever made the lectin connection?

Animals have claws and teeth to protect themselves from predators. Plants… not so much. Instead, they have lectins to repel pests. Seeds are able to remain whole in animal and human bodies because of lectins. Humans can not digest lectins, so the seeds typically pass right through our systems. 

However, if you already have some issue in your gut (do you know anyone who doesn’t?), lectins can move through your system, causing a host of inflammatory issues. Our bodies will produce antibodies to lectins that pass into our bloodstream, and then we produce an inflammatory response.

Lectins are proteins that keep two carbohydrate molecules together. Soooo…. Lectins are in many carbs, like beans, grains, and some veggies. Sometimes, they affect people poorly! Who? People with auto immune issues. People who have celiac or Chron’s, or other digestive issues. People who are sensitive to gluten.

What are lectins in:

    Beans
    Most grains
    Peanuts
    Soy
    Corn
    Tomatoes, Cucumbers, Peppers
    Seeds

The good news is that most foods can be (and are) prepared in a way to reduce the lectin content to a level that is manageable by many people. And if your foods have seeds, your best bet is to take the seeds out and peel them before use. Have you ever noticed that if the beans you eat aren’t cooked enough, your belly bloats? That’s improper handling of the lectins, or a lectin sensitivity. So, cook at least 30 minutes to banish the bloat!

If this doesn’t fix the issues, try an elimination diet and reduce the lectin rich foods in your diet. See how you feel!

Here's my guide to an effective elimination diet.


Resources:

Weekly Menu--May 7, 2021

So I decided to share with you what I'm having for dinner this week! Our family eats grain and dairy free, so there's that, but all these recipes are great, and I'll let you know the ones I'm trying for the first time.

I usually pick 4-5 recipes for dinner for the week and cook what I feel like when I feel like it. Some of these recipes may have cheese or milk in them. I replace the milk with almond milk. Typically, I just leave out the cheese.

Here goes!

This recipe throws together amazingly well. I put it in my Instant Pot, and let it run for 12 minutes, 15 if I've forgotten to thaw my chicken pieces (always). I never put hominy in it (that's corn), though I imagine it's amazing in there! This recipe never fails, and I have to thank my niece, ELLA, for sharing it with me!

Pesto Stuffed Prosciutto Chicken
I'm trying this out for the first time this week, and it's from Danielle Walker's Meals Made Simple. Yes, pesto has cheese in it, but Trader Joe's has one that I really love, but it sounds terrible: Vegan Kale, Cashew & Basil Pesto. I'll let you know how it turns out. Trader Joe's also has proscuitto that only has pork and salt in it. YES!

Poached Cod w/Butternut Carrot Purée
Another recipe I'm testing this week from Danielle Walker's Meals Made Simple. She hasn't failed me yet, and every recipe surprises! I cooked this in the Instant Pot and it turned out fantastic. One MINUTE!

Check the link to a prior post for this yummy delight! Grain, tomato, dairy free pizza that tastes good? How in the world is THAT possible! Yep let's go back to the pesto!

Roast Chicken
You can probably tell by now that I live pretty close to Trader Joe's! They have something I absolutely love that I rub all over my chicken.... actually two things. 
1. Chili Onion Crunch
2. Chili Lime Seasoning blend

I either rub the Chili Onion Crunch all over the chicken (without any oil) or rub in some olive oil and sprinkle the Chili Lime Seasoning. I butterfly the chicken and put it in a 400 degree oven with a thermometer set to 185. YUMMMM! 

The other thing I did yesterday is make a Strawberry Compote. Chuck likes waffles and he didn't finish up the organic strawberries I got so I quartered them and threw them in a pot with some maple syrup, honey and lemon zest (along with a few drops of lemon oil!) 

Anyway, I'll let you know how the test recipes go!

Hives, Stuffy Nose, Low Blood Pressure? Could be Sulfite Sensitivity...

Hives, Stuffy Nose, Low Blood Pressure? Could be Sulfite Sensitivity...
I know I've been bombarding you with symptoms and chemicals you may be sensitive to, but I made a handy dandy chart so you can look up your symptom and check out which things could cause it!! Click on the pic below to get your guide.


Let's dig into sulfite sensitivity.

Sulfites are used as preservatives in food, drink and some meds. They are also found naturally in 😤 GRAPES. It's hard to find wine 🍷 without sulfites!

Food manufacturers add sulfites to delay browning and preserve the food or drink. 

Most people tolerate sulfites well, but some of us.... yep we are sensitive, especially susceptible to sulfite sensitivity are folks with asthma.

Here's some symptoms:
  • low blood pressure
  • hives
  • vomiting/diarrhea
  • dizziness
  • flushing
  • hives
Look out for these ingredients:
  • Sulfur dioxide
  • Potassium bisulfite
  • Potassium metabisulfite
  • Sodium bisulfite
  • Sodium metabisulfite
  • Sodium sulfite
Foods to avoid:
  • Anything with the above ingredients
  • Dried fruit
  • Wine (sorry)
  • Apple cider
  • Beer
  • Tea
  • Pickled foods
  • Canned veggies
  • Baked goods
Next week we are talking lectins! What in the world are they? What happens when you eat them? What foods have them?

70% of People with IBS Respond to THIS!

70% of People with IBS Respond to THIS!
Do you have IBS? Studies show up to 70% of those with IBS respond well to a low-FODMAP diet.

Yeah, weird word, but it means fermentable oligo-, di-, mono-, saccharides and polyols. 

FODMAP’s are sugars and fibers that are in a ton of foods and cause digestive distress in many people. The reaction is, not to the proteins, but the carbs in grains and other foods. The body of many people has difficulty absorbing those carbs, so there is bloating, diarrhea, constipation, gas, pain and IBS.

If you have IBS, why not try a low-FODMAP diet. Don’t worry! It’s designed to be a 2-6 week program where you eliminate high FODMAP foods from your diet to see if your GI symptoms improve. You’ll need a food journal to help you. Many people seek the help of a dietician, but if you’re adventurous, you can try it at home. Here’s a great book to start with.

Here are some foods that are low in FODMAP’s:
  • Fruits: banana, blueberry, cantaloupe & honeydew, cranberry, grape, grapefruit, kiwi, lemon, lime, orange, raspberry, strawberry
  • Veggies: artichoke, bok choy, carrot, celery, ginger, green beans, lettuce, olives, potatoes, pumpkin, red bell pepper, spinach, yellow squash, sweet potato, tomato, zucchini
  • Grains: gluten free products, oats, rice, corn flour
  • Dairy: lactose free milk, oat milk, soy milk, hard cheeses, brie, lactose free yogurt
  • Meats: beef, pork, chicken, fish, eggs

Some things to avoid:
  • Fruits (fructose): apple, mango, pear, canned fruits
  • Veggies (fructans): asparagus, broccoli, brussels sprouts, cabbage, eggplant, garlic, okra, onion, shallot
  • Other (galactans): legumes
  • Sweeteners: fructose, high fructose corn syrup, honey, fruit juices, dried fruit

I’m not a doctor, and I’m not recommending anything for you personally. If this info resonates with you, check with your health care provider to see if it’s a viable option for your needs.


Resources:
FODMAP
 
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