Chili Fritos

I found this recipe at the Minimalist Baker’s blog. It is definitely a good alternative to those brand name chips. (Hey, I hear ya….I was addicted to those chili Fritos too, but….hear me out.) Here is my personal review:

I give these 3.5 out of 5 stars. Knowing that the reason they didn’t score higher is likely because this was the first time I tried making these. The seasoning was SPOT ON! (Confirmed by another family member.) Yet, the texture or crunch was not quite right. I intend to try various tortillas to get the desired outcome I’m looking for.

Ingredients:

  • 6 yellow corn tortillas (I used Trader Joe’s corn tortillas)
  • 2-3 Tbsp olive or avocado oil (I used a blend of these)
  • 1.5 tsp sea salt
  • 1.5 tsp chili powder (I used taco seasoning instead, didn’t have any chili powder)
  • 1 tsp each cumin, onion powder, garlic powder*
  • 1/2 tsp nutritional yeast (optional, for a chili-cheese flavor)
 
Directions:
  1. Preheat oven to 375 degrees. Use convection setting if available.
  2. Add all seasonings to a large bowl and mix/whisk well. Set aside.
  3. Use a pizza cutter or kitchen scissors to cut the tortillas into Frito-sized strips. To accomplish this I cut the tortillas first into three parts using two horizontal cuts. Then I made the vertical cuts which resulted into the perfectly sized strips.
  4. Place corn strips onto a baking sheet. I covered the baking sheet with parchment paper. Add oil and toss the strips around to get them thoroughly coated in oil.
  5. Bake for 12 – 15 minutes until crispy and be careful not to burn during the last couple of baking minutes.
  6. Remove from oven and immediately toss the tortilla strips into the bowl with seasonings.
Something to consider: I think the next time I make these I will toss in the seasonings before baking. I season my sweet potato bites prior to baking and I think these will turn out just fine too. This way, I believe the seasonings will stick to the chips much better (without the need to add any additional oil). I will report back to you on this in the near future.
If you try it, let me know what tortillas you used for this recipe. Happy crunching!

Apples and Dip Party Platter

I’ve had the opportunity to share this recipe at quite a few parties this Christmas season and it has received great reviews. Most are very surprised when they discover that the ‘caramel’ dip doesn’t contain any sugar or dairy. (Surprise…it’s made using dates!)
Ingredients:
  • 4 large Fuji or Gala Apples (I think I would even enjoy Granny Smith)

Date ‘caramel’ sauce:
  • 8 Medjool dates
  • 1/4 cup unsweetened almond (recipe says that coconut milk is also an option)
  • 1/2 cup water
  • 1 tsp cinnamon
  • 1/2 tsp vanilla powder (alcohol free vanilla extract is also an option)
  • dash of sea salt

Other toppings:
  • Walnuts and/or pecans
  • Raisins and/or dried cranberries
  • 2 tsp tahini or almond butter

Directions:
  1. Blend together all the ingredients for the caramel sauce until smooth. If not using a high-speed blender, it would be best to soak the dates in the water prior to blending
  2. Cut the apples into thin wedges, arrange on a platter, pour on sauce and add toppings.

Note: This was adapted from the  ‘Apple Nachos’ recipe from the Medical Medium’s website. 

Popcorn

Popcorn is an easy, quick and satisfying REAL snack food.

I use a POPCO Popcorn Popper to make popcorn. I am not normally an advocate of the microwave, but when it comes to making popcorn I am. I can make oil-free popcorn easily using this popper.

Feel free to use oil, but be careful if you are having IBS symptoms because oils can cause adverse reactions.  I don’t recommend that you eat popcorn while  experiencing painful IBS symptoms, but once you get your symptoms under control, popcorn makes a good snack. Most can have up to 7 cups popped.

Ingredients

  • POPCO Popcorn Popper (or similar)
  • 1/4 cup of un-popped kernels.
  • oil is optional
  • salt (or other seasoning) to taste, if desired

Directions: (Using Microwave Popper)

  1. Add kernels to popper (and any other desired ingredients)
  2. Cover with lid
  3. Put in microwave and press the ‘popcorn’ button (about 2/15 minutes?)
  4. Eat directly from the bowl or transfer to another heat safe bowl.

Note: Since popcorn is a grain it should be avoided while on all healing diets. Yet, popcorn is a great REAL FOOD snack . Try using NON-GMO and organic ingredients when possible

Every thought of crumbling your favorite Low FODMAP Kale Chips over poporn? YUMMY!

Popcorn and Kale

PB Quinoa and Oat Bars (Low FODMAP)

Ingredients:

  • 1/4 cup peanut butter (peanut butter smooth style without salt)
  • 1/8 cup brown rice syrup (maple syrup or other sweetener)
  • 1/4 cup coconut sugar (coconut palm sugar)
  • ¾ cup, 20 grams rice cakes, crushed
  • 1 cup (90 g) oats (soaked would be best)
  • 2/3 cup (100 g) quinoa, soaked (quinoa uncooked)
  • 1 TBS chocolate chips
  • 1/2 tsp cinnamon
  • 1 TBS ground flax seeds
  • 3 TBS water
  • 1/3 cup (30 g) walnuts
  • 1 TBS sunflower seeds (or pumpkin seed
  • 1 TBS coconut oil (or similar oil)

Directions:

  1. Preheat oven to 350 degrees F and oil baking (6 in x 8 in) dish with coconut oil.
  2. Mix ground flax seeds with the water and set aside.
  3. Melt first three ingredients together, add flax seed mixture.
  4. Add remaining ingredients and stir well.
  5. Press mixture into pan.
  6. Bake about 12 – 15 minutes.

NOTE: This bars contain oats and sugar, so my recommendation is – do not eat more than 2 at a time.

My “Go To” Get Going Green Smoothie

Lately, this has been my “go to” morning smoothie to “get going”.

Ingredients:
2 cups water
1/2 avocado
1 stalk celery
2 TBS nut butter
2 Medjool dates
1 TBS hemp protein
1/2 frozen banana (or add a couple of ice cubes)
1 scoop green “super food” powder

Directions:
Add all ingredients to a high speed blender. I use a Vitamix – it’s my favorite.

Options:
1. Use fresh vegetable/fruit juice or coconut water in place of water
2. I’ve been using organic cashew butter, but I also like almond butter. Almonds are the only alkaline nut and, by the way, cashews aren’t actually nuts.
3. Use different fruits such as blueberries, mangos, pineapple in place of a banana
4. Add even more “green power” by adding fresh leafy greens (spinach, kale, salad mixes)  – you might want to add a a little more liquid if you do.

Below are the results from a calorie counting program.

Calories: The calculations show 574 Calories. I need all the “healthy” calories I can get. But, if you want less calories, start my removing the nut butter before any avocado.

Orange You Happy Smoothie

This morning it took me a while to get around to preparing my first meal around 11 am. I had already had 32 ounces of water (mixed with barley green powder and 1/2 of a lemon which has now become my regular morning routine.) But at this hour of the morning,  I felt like I wanted more than just juice. So I mixed together this quick smoothie.

You can use frozen pineapple, mango* and/or blueberries which are easy to find in the frozen food section of the grocery store these days. Actually, I purchase most of my blueberries frozen because that’s almost the only way I find organic berries. But I prefer fresh pineapple and fresh mango, especially the Ataulfo mangos that are plentiful in the beginning of summer time.

This recipe will make 28 – 32 ounces and can easily be doubled.

Ingredients:
3 oranges
1 – 2 cups of pineapple (slices or chunks, and any of its juices)
1 mango*
5 mint leaves
1 cup blueberries

*High FODMAP food – remove from ingredients to achieve a Low FODMAP recipe.

Directions:

  1. Juice oranges (I used a manual juice press)
  2. Peel and remove seed from mango
  3. Toss all ingredients into a high speed blender (I use my all-time favorite, the Vitamix)
Optional Add-ins:
I added a handful of greens (kale & spinach are my favorite).

Carrot and Flax Seed Crackers

I’m going to give you the basic recipe…then some ideas on the add-ins to achieve different flavors

Ingredients:

Dehydrator – Before


1/4 cup flax seeds
1/4 cup psyllium husks
2 carrots
3/4 cup water
1/8 tsp salt
Directions:
  1. Place all ingredients into a high speed blender such as a Vitamix and blend until smooth.
  2. Spread onto teflon sheets of a dehydrator and follow dehydrator’s instructions. I set my Nesco dehydrator at 135 degrees F. 
Note: Sometimes I set higher … depending on how quickly I want to eat these. These can be dehydrated at a temperature lower than 115 degrees F to preserve enzymes and if you still want to consider the crackers to be RAW.
Add-ins for flavoring:
  • ginger and turmeric about (1/8 – 1/4 tsp each)
  • stevia (1/4 tsp), agave*, coconut sugar* or honey* for sweetness (1 tsp)
  • garlic powder and Italian seasonings (1/8 – 1/4 tsp each)*
  • curry and ginger spices (about 1/8 – 1/4 each)
  • taco seasonings (1/4 to 1/2 total in spices) – use a mix or cumin, garlic, chili powder, etc *
  • whole seeds sprinkled o: sesame, chia, sunflower, flax & pumpkin (shown in photos)
*High FODMAP food – remove from ingredients to achieve a Low FODMAP recipe.
Crispy Carrot and Flax Seed Crackers

Spicy Tropical Salad

Ingredients:
2 Altufo mangos
2 peaches, nectarines and/or apricots
1/2 cup strawberries
1 – 2 TBS green onions (or red onions)
3 leaves of fresh basil
green salad mixture as desired
Dash of Cayenne Pepper (to taste)

Oh, and I added a few bits of grapefruit today…

Directions: (Simply add every to a bowl and toss together)

  • Peeled and sliced mangos
  • Chopped peaches, nectarines and/or apricots after removing pits
  • Chopped strawberries
  • Clip salad and basil with scissors into smaller parts
This recipe was inspired by Fully Raw Kristina’s ‘Spicy Mango Basil Salad’ from the Fully Raw Diet book.

Popcorn (Stovetop)

Ingredients:
1/2       cup popcorn kernels
Possible toppings:
sea salt
turmeric
nutritional yeast
cinnamon
Directions (air popped):
1.    Pop the kernels in your air-popper, following directions for use.
2.    Melt coconut oil & drizzle it on the popped corn.
3.    Sprinkle with turmeric & salt. Enjoy!
I use a POPCO Popcorn Popper to make popcorn. I am not normally an advocate of the microwave, but when it comes to making popcorn I am. I can make oil-free popcorn easily using this popper.

Important note: I only recommend air popped or a microwave popper so that your popcorn can be prepared without oil. Oils add calories and extra fats of a type that works against the liver.

Directions (microwave popper): 

1.    Add kernels to popper (and any other desired ingredients)
2.    Cover with lid
3.    Put in microwave and press the ‘popcorn’ button (about 2 and 1/2 minutes)
4.  Eat directly from the bowl or transfer to another heat safe bowl.
    NOTES: Oil-free popcorn is ideal because oils can cause adverse reactions for those with IBS.  In fact, it’s not recommended that you eat popcorn while experiencing painful IBS symptoms, but once you get your symptoms under control, popcorn makes a good snack. Most can have up to 7 cups popped.


    Since popcorn is a grain it should be avoided while on all healing diets. Yet, popcorn is a great REAL FOOD snack when prepared at home using fresh, NON-GMO, and organic ingredients. It was the most difficult grain for me to “give up” while healing, but it was definitely worth the wait.

    3.2.2708

    Kale Chips “Your Way”

    Potato chips are not currently in my diet because potatoes should be avoided on the GAPS, SCD and Candida Free Diets. So, when I want something crunchy other than my homemade crackers, I make kale chips. I’m saving so much money by making them on my own also.

    Additionally, I prefer to make them myself because I know exactly what I’ve put into them and I can “mix it up” based on my own preference. Ideally for best results, you should use a dehydrator – but an oven will work too.

    These are YOUR home-made Kale Chips. So many of the ingredients listed below are optional including the nuts, but they do add a special crunch when used in a recipe. Add seasonings/spices to taste and any combination that you like (keep them light, will be stronger once dehydrated) Listed below are some that I use often.

    Ingredients:
    • Dehydrator (or Oven set to it’s lowest setting. 200 degrees Celsius is the max temperature)
    • 1 bunch of washed kale, not necessary to fully dry the leaves
    • (I’ve used both “common” kale and “lacinato” kale)
    • 1/4 – 1/2 cup nuts or seeds (Most commonly used ones: Walnuts, almonds, cashews, sunflower seeds. Nuts are optional, but most commercial recipes use them to create a denser crunchiness.)
    • garlic powder to taste
    • turmeric
    • cayenne pepper
    • onion powder
    • curry powder
    • 1/4 cup (yellow, orange or red) bell peppers or tomato (these add liquid to the mixture in addition to the oil)
    • salt to taste
    • nutritional yeast will give it a cheesy flavor – use about 2 TBS or even more 

    Instructions:
    1. Add everything except for kale to a blender or food processor.
    2. Taste your recipe. Remember the flavor will be a bit stronger when dehydrated.
    3. Add just enough water, if needed, to enable you to pour your flavor mixture over the washed kale – kale does not need to be dried. The water will evaporate.
    4. Massage the mixture into the kale. They might begin to look a bit wilted, but that’s OK.
    5. Spread the kale onto the dehydrator and dehydrate between 105 and 135 degrees Celsius.
    6. (At 135 degrees Celsius, the kale will be ready in 2 – 3 hours. Yet, many raw food proponents suggest keeping temperature under 115 degrees Celsius.)

    Notes:

    Here is one specific flavor combination that I enjoyed recently:
    1/4 cup walnuts + 3 TBS almond meal (mix with water to form nut butter/paste)

    Other recipe ideas:1. Nutritional yeast is really tasty with cashew nuts plus other seasonings
    2. Sunflower seeds and sesame seeds (keep whole) with coconut oil (no olive oil) plus other seasonings 3. Add Stevia for sweetness (perhaps if you are going for a B-B-Q flavor combination)

     
    ANOTHER OPTION: You can add some Kale to one of the flavor mixtures which includes nuts and spread the paste onto a baking sheet to make homemade crunchy crackers. By adding nutritional yeast and a little cayenne, you just might end up with some "Cheez-It" type snacks.

    My dehydrator is by Nesco. I purchased it from Kohl’s for about $35 (year 2012) or less when I used my Kohl’s coupon. I haven’t had the privilege of trying an Excalibur dehydrator. But this one does just fine.