Category Archives: Dairy-Free

Explaining That Diet Does Help Severe “Stomach” Problems

baadsgaard-alfrida-ludovica-vi-opstilling-med-ananas-druer-ogImagine having diarrhea 15 times a day, every day. Add some blood to that. While you try to walk across a university campus. Or coach basketball.  Or serve on a Navy ship in the middle of the vast ocean. Or learn to add, subtract, and multiply.

This is life with Crohn’s disease or ulcerative colitis, collectively called inflammatory bowel disease (IBD). And when I was a medical student on general surgery, I swear it seems like we were digging around every day in some poor patient’s intestines due to his or her inflammatory bowel disease. Many emerged from surgery with bags to collect their liquid bowel movements.

I feel like I’ve heard it a thousand times. “My doctor says it doesn’t matter what I eat for my Crohn’s disease.” Have you heard that? Do you believe that? That’s 100% false. Research since the 1970s shows that patients can go into remission with special “nutritional shakes.” 

Patients are often convinced that food impacts their disease, but they can’t always pinpoint how or which foods. Medical studies weren’t very helpful in the past; they looked at things like fats, amino acids, and vitamin D, finding some correlations, but nothing to hang their hats on. So hard-working doctors just shrugged their shoulders and said, “It doesn’t really matter, dear patient. Just eat.” [Scram. I’ve got 8 patients waiting to see me. I don’t have time to listen to you speculate about whether or not milk gives you diarrhea.]

But fascinatingly, studies have shown for forty years now, plus or minus, that IBD can be controlled with nutrition! Well, more accurately put, researchers and patients controlled IBD with exclusive enteral nutrition. Exclusive enteral nutrition, EEN for short, is basically just a “nutrition” shake kind of like Ensure or PediaSure, only it tastes much worse. The ingredients in the shake have been pre-digested so they can be absorbed completely in the small intestine.

Studies have repeatedly and reproducibly shown great results for IBD patients and EEN, particularly Crohn’s disease. How great? Well how does upward of 100% sound to you for a remission rate? Would you even settle for a 70% rate? Yeah. That good. I’m cherry picking a little; some studies didn’t have such high success rates, but most did. And some studies that didn’t look all that good to begin with looked better after the study results were adjusted for patients who just couldn’t tolerate the special liquids (often quite a few). Also, results were consistently better for pediatric patients [who often heal more quickly and have to be compliant whether they like it or not—and sometimes choose to be compliant because they feel so much better!]. (Kansal, 2013)

But patients and doctors, I guess, weren’t having that. Too yucky. Too restrictive. (Just for interest, I notice that Nestle seems to make many of these nutritional EENs.)

What’s in that shake?

Great minds pontificated about what it was in the EEN drink which could cause these patients to do so well. They played around with the liquid formulas with good success, trying to make them less repulsive and less expensive. Then they pondered, “Well, can we let our patients eat [cake] and take some of this EEN stuff?”

So researchers let patients drink the liquid EEN formula and have free access to table food at the same time. Yum! With free access to table food, despite the nutritional “shake,” the remission rates weren’t as good as when a patient ate only EEN liquid—but they were better than the patients who received no EEN at all. Aha! So it’s starting to look like something in table food perpetuates increased inflammation in inflammatory bowel disease patients. (Triantafillidis, 2015)

Okay. All Mama’s good table food really threw a wrench in the great effects of the EEN shakes. What next?

Well, allowing table food was a step backward, and researchers thought, “We need another twist. What can we do? This is fun.”

So researchers gave patients nutritional “shakes” and they let them eat only certain allowed foods. (NO CAKE this time. Sorry.) Bingo. Success rates held at about 70% of patients showing improvement and or sustained remission. (I know a lot of doctors who made just 70% in class and are successfully practicing. Pass equals MD, baby. Seventy percent is pretty good.) That’s awesome. How happy would you be to be symptom-free and able to eat some real food?  (Sigall-Boneh, 2014)

It’s 2017. Can we ditch the EEN altogether and just eat real food?

Now, we have to cap it off. Could patients get off of the disgusting “shakes” altogether? (Good-bye, Nestle…) Well, the Journal of Clinical Gastroenterology is about to publish a study done by a Dr. Suskind (and his team, of course!) from Seattle Children’s Hospital. Ten pediatric patients followed a diet called the Specific Carbohydrate Diet for three months, and 80% of them had symptoms improve significantly and even resolve and lab markers normalize. Eighty-stinking-percent! Let me repeat: eighty percent success. WITH FOOD.

Way to go Dr. Suskind and team. Way to take medicine back to truly patient-centered, do-no-harm care! And most importantly: WAY TO GO PATIENTS AND PARENTS WHO PARTICIPATED IN THIS STUDY! Changing how you eat is hard work, and most people balk, standing in the corner cowering with too much fear to leave their pizza and bread behind. Not you. Not you. (Suskind, 2017)

[Click here for a readable summary of Suskind’s report and here for an abstract of it.]

Meh. Study needs to be bigger.

Now, I showed someone Suskind’s research summary, and she replied, “But there’s only ten patients. I wish it was bigger.”

Sigh. So do I. But it’s what we’ve got. And it’s so promising. I’m ebullient. Diet alone! Eighty percent remission! With real food. No diarrhea! No bleeding! No stomach cramps! Virtually 100% safe. No injections! No risk of white blood cell counts crashing. Why won’t people try this?

Reminds me of a verse I learned from a big book, although I’ve adapted it. “The fiddle plays and you won’t dance. The singer wails a mournful tune, and you will not cry.” We are hard to please. Impossible nearly. What do we want? A magic bullet pill with no side effects?

I must close now. But you will not want to miss my next post about the amazing stay-at-home mom who made it her life mission to show the world that inflammatory bowel disease can be controlled most of the times with real, whole food. And I’ll explain a little about the diet that saved her 8-year-old daughter’s life and which she spent her life studying and evangelizing.

Terri

Citations:

Kansal, S., et al. “Enteral nutrition in Crohn’s disease: an underused therapy.” Gastroenterology research and practice 2013 (2013).  https://www.hindawi.com/journals/grp/2013/482108/

Triantafillidis, John K., Costas Vagianos, and Apostolos E. Papalois. “The role of enteral nutrition in patients with inflammatory bowel disease: current aspects.” BioMed research international 2015 (2015). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4352452/

Sigall-Boneh, Rotem, et al. “Partial enteral nutrition with a Crohn’s disease exclusion diet is effective for induction of remission in children and young adults with Crohn’s disease.” Inflammatory bowel diseases 20.8 (2014): 1353-1360. https://www.researchgate.net/publication/263548102_Partial_Enteral_Nutrition_with_a_Crohn’s_Disease_Exclusion_Diet_Is_Effective_for_Induction_of_Remission_in_Children_and_Young_Adults_with_Crohn’s_Disease

Suskind, D. L., Cohen, S. A., Brittnacher, M. J., Wahbeh, G., Lee, D., Shaffer, M. L., … & Giefer, M. (2017). Clinical and Fecal Microbial Changes With Diet Therapy in Active Inflammatory Bowel Disease. Journal of Clinical Gastroenterology. Abstract only: http://journals.lww.com/jcge/Abstract/publishahead/Clinical_and_Fecal_Microbial_Changes_With_Diet.98120.aspx

Help Me Stop This Destructive Pattern

Okay, dear friend. You said you can’t stop eating. You asked me to set you straight. So here it is.

  • ONE) It is winter. The body is craving dense, high fat, high caloric foods. It wants food. The light is low. It’s freezing. The body knows what it has done for thousands of years. Thank it for doing a good job for you. Its job.
  • TWO) Eat your foods. Enjoy them. Eat them gone. Eat a little then toss them. However you want. Binge. Savor over days. Eat them plain. Make your favorite dish with them. However. Be happy that food tastes so good. That temporarily it makes you feel so good! What joy is there in eating cardboard?
  • THREE) Accept you will feel crumby for a few days. Accept it may even exacerbate things over the next month. Don’t fight it. Don’t beat yourself up. Just accept it. You did what you did. You had your reasons. And now, you’ll journey forward. Pointing fingers simply wastes time and emotional resources. Pointing fingers is not productive except to tell you that there is resentment, fear, and anger.
  • FOUR) Resolve, after the food is eaten, to move from this place. You know your safe diet. You know what you like to eat to feel your best. Reassure your body that the feasting and celebration was great, and you thoroughly enjoyed it. You have let guilt go in favor of true appreciation. But you will now move back to where it likes to live. Routines are nice. Routines are reassuring. Rigid schedules are not. You’ve proved you’re not rigid. Good. But get back to the routine if you know that is ideal for you.
  • FIVE) When you try to get back to your routine, and you keep falling off, explore that. Again, no pointing fingers. That’s wasteful. Look. Are you really hungry? Are you really bored? Are you really sad? Are you really just wanting a distraction from the kids or the housework? Are you feeling sorry for yourself because it takes more work for you to feel good compared to other people? Are you simply tired?Then, ask yourself, what can you do. What can you do to go back to your routine? Is that routine really best for you? Or is there something about your food routine you need to change that is keeping you from easily jumping back on board? Do you need to eat earlier? Do you need to include a food that you know is marginal in your tolerance? Do you need to deal with a relationship? Are you feeling trapped by your diet, lifestyle, life?

    A struggle with the routine says there’s something that needs communicated to yourself. Either about the routine itself or the person who wants to adhere to the routine. Maybe it’s not the right routine. Or maybe it is, but the acceptance isn’t there. Just the ten pointing fingers. (Pointing fingers. Again, I say. Bad.)

  • SIX) NOW, GET YOUR HEAD ON STRAIGHT AND DO WHAT NEEDS DONE!!!!!!! WITH LOVE AND COMPASSION! 🙂 And recognize, it may not be what you thought at the beginning needed done!
Merry Christmas time! What a wonderful time! If you’re feeling stressed and frazzled, regroup. Prioritize. Lower or change expectations. Accept. Offer love and compassion to others and yourself.
The Homeschooling Doctor logoTerri

Thanksgiving Recipe Adaptation Tips and Links

sweetcashewcream-1Are you struggling with any Thanksgiving recipe adaptations? Have an awesome adaptation discovery you’d love to share? Please stop by today’s post!

My greatest adaptation tip is that most of the time, I can substitute olive oil for butter—-in baked goods, for topping steamed vegetables, and in casseroles. Obviously this won’t work for something like caramel! Another tip I’d like to share is to not give up on a beloved recipe; there’s almost always a way to adapt it. I have kept all my old recipes and over the last few years, I’ve been slowly adapting them as I learn new cooking and baking techniques and supplies.

Okay. Let’s look at how to adapt most of those Thanksgiving favorites.

Mashed Potatoes: I use tons of good quality olive oil, some full-fat coconut milk, and salt and pepper.

Tips: Don’t use too much coconut milk or they’ll taste like coconut. I use about a 50/50 oil to coconut milk ratio (heavier on the olive oil, more scant on the coconut milk), and my family is good with that. If you do get more coconut flavor than you’d like, it can be countered by adding some garlic, rosemary, and/or chives.

Gravy: Arrowroot flour/powder is my go-to thickener now. It works but it is finicky like a princess’s cat. I suggest that you do NOT add it to boiling substances or you’ll get a snot consistency. And when you add it, whisk like your life depended on it. Tapioca starch/flour is similar in nature, and I treat it the same. I have noticed that performance does depend on the brand! My higher quality flours perform better.

Procedure: I use about 1 tablespoon of arrowroot for each cup of liquid. First, I make an arrowroot slurry by mixing the arrowroot in the smallest amount of lukewarm temperature water as possible (maybe a tablespoon for a tablespoon), and I set that aside. Next, I bring my gravy broth to a boil, shut off the heat, move the pan over off the burner, THEN add the arrowroot slurry, whisking like crazy.

Green Bean Casserole: For this one, I make my own onion rings, dipping onions in a gluten-free flour and then frying them, and I make a homemade mushroom soup. It’s a lengthy process but my family loves it so much. Here is my recipe. I like it better than other ones I’ve seen out there because the onion rings are closest to the ones I remember from the can.

Cranberry Gelatin Salad: In place of Jello, I use plain gelatin and juice to make my own gelatin. I use maple syrup or honey instead of sugar. Everything else is just the same as the recipe has been handed down through the generations. Here is my recipe.

Corn Casserole: I haven’t adapted this one to reach the near 100% whole food mark yet, but I’ve adapted it for gluten-free, dairy-free. Everyone’s favorite family recipe is a little different, but you can find gluten-free, dairy-free cornbread mixes at the store. There are gluten-free, dairy-free brands of canned cream corn you can use. Use olive oil in place of butter. If your recipe calls for sour cream, you could try making some cashew cream as a substitute. (But plan ahead, you have to find raw cashews and soak them for several hours.) Have you perfected this adaptation?

Pecan Pie: Easily adaptable. I use olive oil in place of butter, maple syrup in place of corn syrup and brown sugar, and arrowroot in place of flour for thickening. Here is my recipe.

Pumpkin Pie: Another easily adaptable pie. I use maple syrup in place of sugar and any dairy-free milk for the milk.

Coconut cream, banana cream, and peanut butter cream pies: I’ve had success with adapting these using alternative milks (coconut cream is best for the consistency as it has the most fat) and arrowroot in place of flour.

Pie Crust: There are very pleasant gluten-free, dairy-free pie crusts available frozen in the store. My daughter makes her own crust using Bob’s Red Mill (I believe any gluten-free flour combination will work. We have tried just using arrowroot for this recipe. But it got stringy, so best to make it with a “combination” gluten-free mix.) I believe I also featured this recipe in my pecan pie post.

Granny’s Adapted Pinch Pie Crust:

  • 1 cup of gluten-free flour (tested with Bob’s Red Mill)
  • 3 Tablespoons milk of choice
  • Olive oil
  • Salt

Follow these directions very closely. It’s not hard, but the wording is confusing!

In a 1/2 cup measuring cup, put in 3 tablespoons of milk and then fill, IN THE SAME 1/2 cup measuring cup with the milk still in it, up to the 1/2 cup mark with olive oil.

Transfer to a small mixing bowl. Add a pinch of salt. Whisk together to immerse. Add the flour and mix well. Use your hands to knead gently and briefly.

Push into the pie pan.  We do this by forming about 8 or so little balls and placing them around the pan. Then, we push them together, up the side of the pan, and a little bit over the lip of the pan Next, we use our fingers to flute the edge.

Use as directed in your recipe.

Sweet Potato Casserole: We make the kind with the pecans and glaze on top. It is so good. Here is my recipe. However, there are some marshmallows you can buy now that don’t use any food coloring, if you need to do the marshmallow topping.

Whipped cream: I make a sweetened cashew cream. I haven’t posted the recipe yet on the blog, so I can’t link to it. But it’s very similar to the ones that are out there on the internet if you care to Google it. Or ask below, and I’ll type it in the comments for you.

Stuffing/dressing: I don’t have this one adapted yet. My family doesn’t miss it too much. But there are some great recipes out there. Do you have one?

Need to be egg-free? Following an auto-immune diet? Lastly, I highly recommend The Curious Coconut and her autoimmune recipes for more rigid food restrictions. I don’t know her at all. But I have purchased her holiday e-cookbook and it is amazing! I recommend trying some of the recipes ahead of time because they’re a little tricky and can give unexpected results! We have made a couple of the dinner rolls, and they looked so cute in her photos…

What questions do you have about adapting recipes? Are you stuck on one? Are you scared to try? Do you have an AWESOME one you’d love to share?

Choose food that doesn’t make you sick and doesn’t make you overeat. Best wishes. Happy Thanksgiving!

Terri

 

 

Dairy-Free, Dye-Free Fall Frosting

91vwsqbattl-_sy679_A little natural Halloween pearl for the curious, adventurous baker.

If you need to color some frosting a rich yellow or orange without artificial food coloring, try a dab or two of red palm shortening–and you’ll also pack in a smidge of vitamin E.

You’ll have to be willing to play with it though. My family made some cut-out cookies for our pumpkin carving night last week. I mixed together for the frosting: Spectrum “All Vegetable” palm shortening at room temperature (this is white and is not truly “vegetable shortening,” but palm shortening), powdered sugar, vanilla, and a dab of Nutiva’s red palm oil (which is a solid at room temperature) for color.

The ratios depend on how thick you’d like your frosting, how sweet, and the color you’re aiming for. My ratio was approximately 1 cup of Spectrum’s (white) “all vegetable” palm shortening to 1 cup of powdered sugar to 1 teaspoon of vanilla to about 2 tablespoons of red palm oil. All estimates. It will need played with. Taste as you add more red palm oil so that you don’t pick up any unwanted off-flavors associated with unrefined red palm oil. Mix with an electric mixer. This could be thinned by adding your choice of alternative milk.

Please note that there is controversy regarding palm-derived oils and the destructive clearing of land for palm plantations and displacement and endangerment of native animals.

Sustainable palm products do not completely eliminate these issues, but it is an important step at preserving land and animals while continuing the livelihood of the local people who rely on production.

I hope you all have a great weekend.

Terri

 

Hypoallergenic Food

Listen, you’ve heard the term hypoallergenic as it relates to your jewelry, your skin care products, and your laundry detergent, but have you ever thought about the food you eat? Have you ever thought about if what you eat is hypoallergenic? No, no. NOT sterile. Hypoallergenic doesn’t mean sterile!

You don’t blink an eye when a friend says, “Oh, I can’t wear cheap earrings. My ears get sore.” You get that! We can all relate to people needing hypoallergenic jewelry or skin products. But have you ever thought about the food you eat and whether or not it’s hypoallergenic to your system?

Yes, indeed! Just like these external substances can lead to immune reactions, so can the food you eat! However, the food you eat leads to a chain reaction of internal immune system activation that doesn’t just sit right there at the gastrointestinal (GI) tract.

You have immune cells lining the intestines which sample the foods you eat and decide whether or not they like it. Whether you like the food doesn’t matter. Whether the food you eat is healthy or not doesn’t matter. If the immune cells sample it and don’t like it, they are going to send out signals (histamines, prostaglandins, interleukins, interferons, and other cytokine signals) in the blood stream which can affect any organ system in your body: you stomach, your brain, your skin, your reproductive system, your lungs, your connective tissue (joints, as an example), your thyroid.

My Oligoantigenic (What!?!?) Diet

When I first started down this fascinating nutrition avenue a little over four years ago (from a classic diet of cereal for breakfast, a sandwich for lunch, and pizza or pasta for supper), one of the first things I learned about and tried was an “oligoantigenic diet.” I had read that some people with the same gastrointestinal malady that I suffered from had been treated in a medical research study with an oligoantigenic diet!

What in tarnation is an oligoantigenic diet? I’d never heard of that! Basically, it is a strict, hypoallergenic diet that allows only foods which are accepted to be very mild on the body’s immune system. Once I figured out that I could think of an oligoantigenic diet as a type of “hypoallergenic” diet, I got it! Choose foods which cause the least known reactions! For those of you familiar with a strict elimination diet, you know what I’m talking about here too.

So I started on a (miserable) diet consisting of three foods which don’t seem to rile up people’s immune systems too much: lamb (I didn’t even like lamb), plain sweet potato (I had only ever eaten those as fries), and white rice (which I had never eaten plain). Did I mention it tasted miserable? But persistence led me on a food journey of a lifetime (for a lifetime).  And as I’ve heard it said, “I didn’t know I was feeling so bad till I started feeling so good!”

An oligoantigenic diet (or hypoallergenic diet) is NOT meant to be a long-term diet. A person starts with a small group of 3-5 foods and builds from there, learning to observe signs and symptoms that tell him or her that a particular food category raises immune reactions (by observing for headaches, GI changes, spikes in fatigue, skin rashes, and other clues).

The Pesky Foods

Never once going through pharmacy school, medical school, residency, and hundreds of hours of continuing education did I ever hear about a hypoallergenic, oligoantigenic diet or even an anti-inflammatory diet. (I was served plenty of donuts, bagels with cream cheese, and pizza, though.) It took me going after my own health to learn about nutrition.

Since my oligoantigenic diet, I’ve done a lot more reading. What I’ve found is that the same foods that doctors KNOW are immune provoking because they cause true, life- threatening food allergies, are the same foods that can be removed to lighten the load of a body stressed by health problems. By removing known immune-provoking, inflammmatory-producing foods, the body gets a rest from the prostaglandins, histamine, interleukins, interferons, and other cytokines that it makes in response to something it thinks is harmful.

Although any food can cause allergic and sensitivity issues, there are eight foods that are medically known to cause the majority of the reactions. Why? These foods have what I call “pesky proteins.” They have proteins in them that have very, very strong bonds, making them difficult for our digestive tracts to break down. The better food is broken down into its smallest parts in our intestinal tracts, the less inflammatory it is to us.

The pesky eight foods are:

Peanuts
Tree nuts
Milk products
Egg
Wheat
Soy
Fish
Shellfish

These are the common drop-dead if you eat them allergenic foods. But I’m not talking about drop-dead allergies here. I’m talking about you and me and Mr. Smith walking around with headaches, bloating, fussy guts, allergies, asthma, psoriasis, eczema, depression, fatigue, puffy eyelids, puffy faces, coronary artery disease, increasing forgetfulness, dry and itchy eyes, chronic sinus problems, joint pain–do I HAVE to keep going? I sure can. Sometimes by simply eliminating the above food categories (with NO cheating), a person can gauge how much food is affecting their health.

Enter Anti-Inflammatory Diets

Since trying my three ingredient, hypoallergenic diet, I’ve discovered a whole world of anti-inflammatory type diets, which aren’t as strict as an oligoantigenic (hypoallergenic) diet. I find it fascinating that these diets often eliminate the Pesky Eight foods, capitalizing on what we know about the immune system and health! However, anti-inflammatory type diets incorporate and expand further on the idea of the immune system and inflammation in the role of health problems.

Each named anti-inflammatory diet (sometimes called autoimmune diets) has its own unique quirks. In general, though, these diets do three things.

  1. Eliminate most of the Pesky Eight foods (although seafood is usually encouraged if a person knows they are not truly allergic) and a few other problematic foods which don’t make the top eight. (Things like corn, any gluten grains, beef, chocolate, citrus, tomato, and beans)
  2. Eliminate processed foods, refined foods, including sugars.
  3. Include abundant vegetables and fruits.

Anti-inflammatory diets (autoimmune diets) seek to eliminate the most common food problem causers and also try to bring in food problem solvers.

Conclusion

Diets in general can be overwhelming, and when they talk about restricting food groups, diets can be downright terror-provoking. As I’ve journeyed away from an oligoantigenic elimination diet, my own diet landed very similarly to many of these anti-inflammatory type diets. It wasn’t by choice and planning. That’s just how it fell. I can’t eat many of the Pesky Eight foods and feel good doing so. My body likes hypoallergenic food best.

I hear a lot of people say that no good diet restricts food groups. I really, really understand what they’re saying. However, LOOK AT THE PESKY EIGHT! They are good, healthy foods!!!!! But if the GI tract immune system triggers a cascade that sets the rest of the body on edge, you’re not going to feel good.

So please, when someone says they can’t eat dairy or wheat, give them a break. When they say they can’t eat eggs or beef, give them a nod. It’s just as frustrating for them as it is you. And if you have any nagging health problems, talk with your doctor about a dietary referral to see if an oligoantigenic food trial helps you gain control of any of your issues.

Don’t use anything on my site as medical guidance or instruction. I hope it sparks curiosity to help you want to learn more. And, oh yes, I like to think that for most people, autoimmune type diets can be expanded with a whole health approach.

Be well. Be curious.

Terri

Roasted Sweet Potatoes With Red Onion, Tahini, Pine Nuts, and Parsley

A good friend attended the birthday party of a centenarian who was asked, “How do you live to be 100 [and healthy]?”

Centenarian’s answer: “Eat only what you prepare.”

IMG_3132On that real food note, I have a delectable sweet potato recipe featuring tahini, pine nuts, and parsley. A real POP for the taste buds. The flavors seriously seem to come at you from all directions, first from one way and then another. It is soooooooo, sooooooo good! The ingredients sound exotic, but I can usually find them in most supermarkets.

My recipe is adapted from The Amateur Gourmet’s Roasted Butternut Squash and Red Onion with Tahini and Za’atar, and I’m pretty sure one of you made my life better by sharing the link with me! When I don’t have enough sweet potatoes on hand, I’ll mix in some humble potato. I’m pretty sure the recipe would be delicious substituted with potato entirely, too. (The original recipe used unpeeled butternut squash! Do check it out!) When I don’t have pine nuts, I’ll use blanched, sliced almonds. The original recipe also calls for za’atar, which is a Middle Eastern spice blend. If I have it, I use it.

Life is about adaptability.

 

Roasted Sweet Potatoes With Red Onion, Tahini, Pine Nuts, And Parsley

  • 3 pounds sweet potatoes (approximately 3-4 sweet potatoes, depending on the size), peeled and cut into 16ths or 18ths (or use potato or squash)
  • 2 red onions, cut into 1-2 inch wedges
  • 3 tablespoons plus 1/2 tablespoon olive oil (divided usage)
  • 2 teaspoons plus 1/2 teaspoon plus a sprinkle of salt (divided usage)
  • Ground black pepper to taste
  • 1/2 cup tahini (ground up sesame seeds, found in ethnic aisle–I used Krinos– or grind your own if you’re good)
  • Juice of 1 lemon (about 1/4 cup)
  • 1 small clove of garlic, minced
  • Water to thin tahini sauce (about 1/4 cup)
  • 1/3 cup of pine nuts (also called pignoli–or sustibute blanched, sliced almonds)
  • Flat leaf parsley (or curly will do), anywhere from 1/4 cup to over 1/2 cup, depending on preference
  1. Preheat the oven to 425 degrees F (218 C).
  2. In a large mixing bowl, toss the chopped sweet potatoes and onion wedges with 3 tablespoons olive oil and 2 teaspoons salt and some pepper to taste. Then spread on a large, rimmed cookie sheet (line with parchment paper for easier clean-up). Roast in oven, stirring once to prevent burning, until the sweet potatoes are very fork tender (approximately 30 minutes). Remove from oven and place in your desired serving dish.
  3. In a small bowl, make the tahini sauce by mixing the tahini, lemon juice, 1/2 teaspoon salt, and minced garlic. Add just enough water to thin to a pourable cream-like sauce. Set aside.
  4. Roast the pine nuts by placing the remaining 1/2 tablespoon of olive oil in a small frying pan and heat over medium heat. Add the pine nuts and a little sprinkle of salt. Watch closely, stirring frequently until lightly browned. (I burn the first batch nearly EVERY time.) Remove from pan and set aside.
  5. To assemble the dish, drizzle the tahini sauce over the top of the sweet potatoes. (You may not use all of the sauce, depending on if you were under 3 pounds or over 3 pounds of potatoes or if you just don’t like that much sauce! Save it to make a salad dressing or to serve on top of a baked potato like sour cream and top with parsley!) Sprinkle the pine nuts on, and lastly garnish with parsley. If you like parsley, use a lot. (I used 3/4 cup.) If you don’t, just use enough to make it pretty.

Family “gustar” report: The baby (2 y/o) likes the sweet potatoes with the tahini sauce fine enough, but she picks off everything else. The rest of the family really, really likes this dish, even the one who doesn’t like sweet potatoes. So I’m going to have to give it a 5.5/6. My husband always comes home from work the next day and says, “Where’s the leftover sweet potato dish?”  It’s always gone.

Please, enjoy! And strive to eat and serve real food. I know it’s not easy. What is?

Terri

Strawberry Spinach Salad With Maple Glazed Pecans

Adaptability.  It’s all about adaptability.  Take this sweet, crunchy and showy salad, perfect for any get-together, originally from my mother-in-law’s recipe book.  Awesome salad, but originally quite refined.   Substitute maple syrup for white sugar and olive oil for vegetable oil, and voila!  You’ve thrown refinement to the wind!  And retained good taste and stunning looks.  Lookin’ good, girl.  Lookin’ good.  Love the makeover.

The steps, when written out, look a little long, but I hate to leave anything to chance.  The salad is delicious, always goes over well at potlucks, and isn’t hard to make.

Don’t be afraid to adapt.  Don’t be afraid to adapt recipes.  Eat real.  Eat well.  Live well.

P.S.  Salad shown without the delicious poppy seed dressing.  Can’t remember why.

strawberry pecan salad 3

INGREDIENTS

For the salad:

1 pound of fresh baby spinach or spinach chopped into bite sized pieces

1 cup of celery, diced small

1 quart of fresh strawberries, sliced or quartered

For the glazed pecans:

½ cup maple syrup

1 ½ cup whole pecans

For the poppy seed dressing:

⅔ cup white apple cider vinegar

½ cup maple syrup (you may like a little more than I do)

3-4 green onions (with tops), chopped

2 teaspoons salt

2 teaspoons dry mustard

2 cups olive oil

3 tablespoons poppy seeds

INSTRUCTIONS

First, place the spinach, diced celery, and fresh-sliced strawberries in your prettiest glass serving bowl.  Set aside.  You can even do this the day before for convenience.

Second, glaze the pecans:

  1. Lay out a large sheet of waxed paper, about the size of a cookie sheet, and grease it well with a little coconut oil or olive oil.  Alternatively, you may use a silicone baking mat which will not need greased.
  2. Put the maple syrup and pecans in a large, heavy skillet. Cook over medium-high heat, stirring frequently, for about 7-8 minutes.  Time will vary, but cook the pecans until the syrup caramelizes and gets sticky and bubbly.  Err on the side of overcooking (but do not burn).
  3. Remove the pecans with a slotted spoon to the greased waxed paper or silicone sheet.
  4. Allow to cool.
  5. Break up into pieces to sprinkle onto the salad.  Set aside.  You may also do this the day before and store separately.

Third, make the poppy seed dressing:

  1. Combine the first 5 ingredients in a food processor or blender. (Do not yet add the olive oil or poppy seeds.)  Blend until smooth.
  2. With the food processor still running, add the 2 cups of oil in a slow, steady stream until smooth and thick. The dressing will be a light green color.
  3. Fold in the poppy seeds.
  4. Chill.  (You may have extra dressing.  The dressing will keep in the refrigerator for about ten days, although it will thicken due to the cold.  Allow it to come to room temperature for a thinner consistency.)

Finally, put the salad all together:

  1. Top the salad mix in the pretty bowl with the glazed pecans.
  2. Drizzle on the poppy seed dressing just before serving, using only as much dressing as you desire.
  3. Toss the salad to mix.  Serve.  (Alternatively, serve the dressing on the side, and any leftovers will keep better.)

Family “gustar” report:  The whole family votes thumbs up for this salad.

I hope you try this recipe and love it as much as we all do!  Please, give real food a try!

Terri