Friday, August 3, 2018

Refreshing Cucumber-Orange Salad

Too bad I couldn't have gotten a more artful photo of this delicious, light salad, but I was anxious to dive into it...and OOOOHHH that marinated and grilled flank steak from Moink Meats...and of course the autoimmune style broccoli salad (no mayo, no seeds, but delicious...)

Fresh Cucumber Orange Salad–REFRESHING

1-2 cucumbers, sliced (peeled if necessary)
1 orange
1-2 green onions or diced sweet onions
Splash of ACV, red wine vinegar or kraut juice
sea salt
Cut orange in half, juice half for dressing and add to cucumbers
Remove orange segments from the other half, cut bite size and add to bowl
Zest the fresh orange, add as much or little as you like
Add onions cut into small slices
Add ACV or kraut juice
Salt to taste
Chill and serve
Add a spoonful of local honey if you’re in reintroduction phase.
A great cooling side dish!

Turkey Dinner "meat muffins" (mini-meatloaves)

These little "turkey dinner" flavored meat muffins are great for road food, breakfasts, picnics, or freezing for a later quick and easy meal when you're too tired to cook!  We LOVE them...I've taken them to potlucks and they made a big hit there, too.  I plan to try some other variations, with chicken, pork or beef, but so far I can't stop making these!


1 lb ground turkey
1/2 sweet onion, diced
2 celery sticks, diced
1 large carrot, shredded
1/2 tart apple, diced
1 t. rubbed sage or more, to taste
1/2 t, dried thyme
1/2 t. garlic powder or to taste...I like garlic!
1/2 t. turmeric (optional)
1 t. sea salt, give or take
bacon grease or other oil

Preheat oven to 400 degrees, saute' vegetables in oil, let cool somewhat, mix well with other ingredients. Line a muffin tin with parchment cupcake papers, and bake 25 minutes.

I always saute' one tiny patty of whatever mix I'm making up to see if it's seasoned right--loved this! But of course you can vary to suite yourself...they'd fit the theme with dried cranberries, which aren't on my autoimmune protocol just now.

Yummy! (Joseph agreed...)

Thursday, July 12, 2018

German "Potato" Salad (yep, made with cauliflower)

We often substitute cauliflower for foodstuffs that are off limits for us, on the Paleo diet and now the autoimmune protocol.  (Even as a pizza crust!) As a nightshade, potatoes are definitely up there on the "I don't think so" list.  But this dish is so delicious you don't miss them for a moment!

SOOO delicious!  A great way to get lots of veggies, too...
Give it a try, for a summer potluck or picnic--since it has no mayonnaise it doesn't have to be refrigerated immediately, and in fact it's wonderful hot.  (It tastes hearty enough for winter fare, too...)


1/2 a large head of cauliflower, cut up into chunks (more if you want)
1/2 lb. bacon more or less--we get Pure, from Farmland, with no nitrates or nitrites, and delicous!
2 stalks of celery sliced thin
3-4 green onions or scallions
1/4c c. diced sweet onions if you need more
T. dried or fresh parsley
splash of red wine vinegar (or apple cider vinegar
1 t. coconut aminos or a bit more (can use honey or maple syrup)
sea salt to taste

Fry bacon till crispy, drain and reserve fat; slice scallions into small bits, green tops as well.  Don't ask me why, but I love the Zen of cutting vegetables with a good sharp knife.  Joseph made this one...

Steam cauliflower till tender


I like the celery cut this fine...

Saute celery and onion, if you've cut up more, in the leftover bacon grease till onions are translucent.
Crumble bacon and add it and everything else to a large bowl.  Dump the onions and celery in, splash with vinegar, add sea salt to taste, and the parsley for a bit of color.  Traditional German potato salad is slightly sweet...that's what the teaspoon of coconut aminos does.  Mix well and serve warm or cold.
I added a bit of my home made nettle salt because nettles are SO good for you, but I don't expect most people have that on hand!

And of course you CAN use potatoes if they're not a problem for you.

Wednesday, July 11, 2018

Baked Pita Chips--or Crackers, or whatever you want to call them! (AIP-style)

 If you're like me, at all, salty-crispy is a HUGE deal.  For a while there, I was eating WAY too many potato chips and such...I'd been diagnosed as low-sodium, so in order to boost that, I got a little silly.  At first I'd only eat potato chips when we went to a restaurant or shop that made their own, fresh--and them I discovered "healthy," organic ones in the health food store.  Oooops.  Hooked!

So now that I'm using the autoimmune protocol, nightshades--as in potatoes, tomatoes, peppers--are right out. I already don't eat wheat or other what to do?

Enter AIP recipes for just about anything you'd want, including crackers and chips, this one basically--before my changes!--from

Our biggest problem is staying OUT of them!  They're delicious.  Great with dips, great on their own.  Serious yums.'s my altered version of the recipe for all my salty-crispy-craving friends, suitable for Paleo, Primal, OR autoimmune protocol!


1/3 C. arrowroot flour*

1/3 C. tapioca or cassava flour*

3 T. extra virgin olive oil

4 T. cold water

1 T. or more nutritional yeast (we use Bragg's)---it adds a cheesy flavor

1 t. sea salt

Garlic, garlic powder, onions, onion powder, chives, herbs are optional and delicious...I used organic garlic powder.


Preheat oven to 400 degrees F. (our toaster oven works just fine.

Mix everything together well with a strong wooden spoon, then finish mixing well with your hands.  It's a bit crumbly, like pie crust.

Put the ball of dough on a sheet of parchment paper and press flat with your hands.  Put another piece on top and roll to about 2 mm thick. 

That's THIN, folks, but not too thin.  My second batch were too thick, like 2/8", and they got HARD.  We ate 'em anyway...

Score the dough into cracker-size squares...mine are about an inch.  Poke with a fork a couple of times on each one, and slide the parchment paper and all onto a baking sheet and into your oven.

I didn't bother poking the third batch, here.
 Bake 15 - 20 minutes, but check to make sure they don't burn, ovens vary!  You can turn the baking sheet a time or two if your oven has a hot spot.  I like them golden brown like this so I gave them closer to 20 minutes, watching closely.

Remove and cool before breaking apart the crackers...and store in an airtight container to keep them crispy.  A mason jar works fine!

Enjoy with dips, spreads, AIP cheese, or all by their cute, crispy little selves!

In theory, the recipe serves two, but we spread it out over several days...hard as it may be to control ourselves.  I mean, warm, salty, crispy, garlicky...where's that mason jar!?

This is pretty quick and easy...maybe I'll make another batch today, with herbs...

* Arrowroot, tapioca, and cassava flours can all be bought in your favorite health food store or online.

Monday, July 9, 2018

Chicken Stir-fry, AIP style!

I made this for dinner last night, just altering my usual approach a bit for the new protocol, and it was so good J. has requested I make it again tonight!

Stir fry's been a favorite of mine since I first visited San Francisco when I was 18 (dinosaurs roamed the earth then, so you can tell it's been a while!)--I'm delighted to say my husband shares my enthusiam, with this version.  It's not only autoimmune-protocol, but fits our Primal Blueprint/Paleo habit perfectly.

I'm not big on measurements so it varies a bit each time, and we use whatever vegetables we have on hand. we go!


Chicken--breasts or thighs

Vegetables--usually I use onion, carrots, cauliflower, broccoli, spinach or other greens, 2-4 garlic cloves, sliced, maybe celery--and in this case a few snow peas.  Experts don't entirely agree on those, since technically they ARE legumes and those can cause problems, but if you use the ones that are young and haven't developed the peas--crisp pods only--some sources say acceptable. (Same for green beans.)

Coconut aminos instead of soy-based products
Red wine vinegar
If you don't have garlic cloves, garlic powder will do
Olive oil


Cut the chicken into bite size peices, and marinate in coconut aminos, oil, and vinegar (more aminos than vinegar) for 2-4 hours in the refrigerator.  Overnight is fine, if you want.  I put the pieces in a bag or container and turn it this way and that to thoroughly coat everything.

Cut up the vegetables into bite size bits.  We thin-slice the carrots...and I like to keep all the vegetables separate and add them one at a time, slower cooking ones first.

Add oil to cover the bottom of a large skillet and dump in the chicken and marinade.  It will need to cook off and the marinade gets lovely and thick and browned a bit.

In a separate skillet, also oiled, add the vegetables in whatever order you want--spinach or other greens last.  When they're close to done (we like ours softer than some traditional stir fries, and browned a bit), then splash with more coconut aminos and if you like, salt and garlic powder.  (Coconut aminos aren't salty like soy or tamari sauce.)

Enjoy!  Just had cold stir-fry for breakfast again...

Wednesday, July 4, 2018


Yes, it IS greenish...but it doesn't have to be.  My choice, leaving the peel on.
Some years ago, a young friend said she was making zucchini “cheese” and shared the recipe. (As I recall, the name of her Instagram account is something like "whatintheworldis***eatingnow?"  She's a hoot!) I never got around to making it, though I’ve remained curious all these years.  I just needed the proper incentive, and the autoimmune protocol was it!  My friends on the plan mentioned this substitute for dairy cheese, and it rang that curiosity bell, again.  I’m off dairy for the interim, but I miss the many things I can do with cheese, including just sit and eat it!

So, yesterday was “cheesemaking” day...for convenience in the post I’m going to knock off the quote marks though.

Ingredients are simple but versatile–you can add whatever herbs or vegetables or spices you like.  You can even start with a different main ingredient, like cauliflower or carrots instead of zucchini, or a combination of them if you want.  (Carrots will give it that cheesy yellow color...or add more turmeric than I did.)

My initial attempt was from the Sophie Van Tiggelen’s Squirrel in the Kitchen blog, but as usual I tweaked it here and there...

So with thanks to Sophie as well as apologies for the tweaks, here’s my version:


2 cups zucchini, cut up into cubes (I left the peel on, which made a very green cheese.  Must be from the moon...and Sophie says to peel it, which would take care of that if you consider it a problem.)
½  cup water
2 T. coconut oil, melted
4 T. gelatin (we have been using Vital Proteins brand, it’s pasture-raised, grass-fed and non-GMO)
½ t. turmeric for color and nutritional value (my addition)   
2 t. lemon juice
1 t. fine sea salt (more or less to taste)
2 T. nutritional yeast (it’s optional, but I like the somewhat cheesy flavor it adds)
1/2 cup fresh parsley, chopped (can use a t. or so of dried, and I did.)
1 t. dried or fresh chives (my addition)


    Steam the zucchini for 5 minutes, until tender.  Drain.
    In a high speed blender, blend the zucchini with water, coconut oil, turmeric, lemon juice, and salt for 30 seconds or until smooth.  I suspect it's best to let it cool a little--some blenders don't like hot!
    Add the gelatin and the nutritional yeast. Blend for another 15 seconds.
    Pour in a bowl, add the parsley or other additives and mix well.
    Pour into a glass, plastic, or foil-lined loaf pan and refrigerate until set (at least 4 hours–YMMV).
We were amazed–it’s GOOD.  And it’s another way to get some veggies.

Slices like a dream, as you can see!

I used one of our old ubiquitous plastic storage containers we've had for ages...I suspect it would come out of about anything, though, with no problem.

Yes, it WILL melt or toast, and many people like the flavor better that way.

I discovered the original recipe didn’t have enough salt for me, so I added a bit, above.  The current batch I’m just sprinkling with sea salt as I use it.

And ooooh, sprinkled with a bit of AIP curry powder makes me want to make curry cheese!  Or sage. Or fresh chives, or roasted garlic.  Or maybe sun-dried tomato and fresh basil.  Or dill.  Lemon zest? Horseradish?  Bacon? Any combination of these?

In truth, I’m a particular fan of a good sharp cheddar, and I haven’t figured out how to make this have that lovely sharp bite...but if I do, I’ll let you know!

Tuesday, July 3, 2018

Autoimmune-style Broccoli Salad for Summer!

We've loved our friend Lola's broccoli salad and offered the recipe here:

But since starting autoimmune protocol*, for now dried fruits, sugar, and mayonnaise are off the plate until reintroduction, over 2 months from now.  I like to have a summer picnic-safe version anyway, and mayo-dressed salads aren't great for that! 

So I decided to experiment to see if at least SOME of the ingredients would make the transition...and boy was it a success!  Here it is served with grilled tenderloin kabobs, grilled zucchini, sauteed onions and mushrooms...what a meal.

1 head of organic broccoli chopped bite size
1 C. cauliflower florets, chopped
1/2 to 1 onion
1 large shredded carrot
1 pkg. of nitrite and nitrate-free bacon (that's 12 oz., these days)  (Or however much bacon you have...)

Dress with:
splash of extra virgin olive oil to moisten
2 T. liquid coconut aminos for a touch of sweetness and a hint of Asian flavor
1 T. red wine vinegar or apple cider
sea salt to taste

(I'm not using pepper or Pepperman for now, but I didn't seem to miss it...add it if it's not a problem!)

Add other vegetables if you like...or some home made herb salt...

Mix it all up and let it chill so the flavors mellow into eachother...we loved it!

If you'd like to know more about the autoimmune protocol, here's a good place to start: The Paleo Mom's basic starter guide.  
It's all over the 'net, though, just Google it and the literally thousands of amazing recipes...

Thursday, June 21, 2018

Crispy Garlic Parmesan Fish

This recipe originally called for an entire salmon filet - almost four pounds! So I scaled it back for the two of us. I usually make this with cod and prepare it in a shallow CorningWare casserole in our convection toaster oven.

Note: Kate has recently begun the Autoimmune Protocol (AIP), so to accommodate her, I eliminated the Parmesan cheese and used coconut oil instead of butter. It was still marvelous, and that variation, using mahi-mahi, is what's shown in the picture, along with cauliflower potato salad.

In the future I plan to eliminate the Italian herbs and use just fresh garlic and ginger, plus add some shredded coconut to the chicharrones for more of an Island flavor. We’ll see how that turns out.


    1 lb of fish fillets - cod, salmon, mahi-mahi, walleye, etc.
    1/3 cup crushed chicharrones (pork rinds)
    1/3 cup grated Parmesan cheese
    1 T finely chopped parsley
    1 T Italian herbs or Herbs de Provence
    1 clove garlic, minced
    2 T melted butter
    Salt and pepper, or preferably Pepperman
    Lemon wedges, to serve


    Preheat oven to 400°F. Place the fillet(s), skin side down, on a baking sheet or shallow casserole and set aside.

    Mix together the chicharrones, parmesan cheese, herbs, and garlic in a small bowl. Pour in the melted butter; season with salt and pepper/Pepperman to taste. Mix the ingredients together until the chicharrones absorb the butter (about 40 seconds).

    Spoon the mixture over the fish, pressing it into the top until the fillets are completely covered.

    Bake uncovered for 12-15 minutes (depending on the thickness of your fillets), until the crust is golden and the salmon is cooked and flakes easily with fork.

Thursday, January 4, 2018



It can be either one, but we usually use it as a side dish.  Using what sounds good and what's in the fridge, along with a couple of things J. picked up at the store for's how it's made, roughly!* Uncooked, it tastes great, baked with a nice brown top, EVEN BETTER!

3-4 cloves garlic, minced
3 green onions and tops, from the garden
1 can of quartered artichoke hearts, chopped
Double handful of baby spinach

What bit of cream cheese was left in the fridge--1/4 C. maybe?
A nice big blob of mayo--probably a half cup or more. Emptied the jar...
Same of organic greek yogurt (some recipes call for sour cream), probably a cup, emptied the carton
1- 1/2 packages grated Parmesan (fresh would be wonderful, but I'm lazy...)
Plenty of black pepper
A little home made nettle salt (that would be sea salt and dried nettles, before you ask!)

Mix together well

Saute the garlic, onions, artichokes, and spinach in ghee (butter's fine, olive oil's fine, just not corn or soy oil) till the onions were transparent and the spinach cooked down (I should have used more...)

Stir into sauce mixture, eat as is if you want it cold, bake at 375 for 40 minutes or till browned on top and cheese is melted. Give or take!

(Some versions call for bacon, yum, some for some cream or coconut milk, but this is JUST fine as it is...)

*I found so many different versions with so many different ingredients, I just picked the bits I liked best and winged it!
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