Thai style coconut curry bone broth soup – grain free – gluten free – gut healing

Thai style coconut curry bone broth soup – grain free – gluten free – gut healing

It has been colder than a mofo up here in Alberta these past couple of weeks so I’ve been making soup on the regular.

There is something so comforting about a steaming bowl of soup on a cold winter day.  I love to listen to it simmer away on the stove as smells of warmth and comfort engulf my home.  I also love to use up every last bit of leftover roast chickens I make frequently and find that a good soup is the best way to do this.

Soup makes winter just slightly more bearable.

And according to my guy, this is the best soup I have EVER made.  My kids are always less enthusiastic but still happily cleaned their bowls(I served theirs over rice stick noodles) and if you know my kids, you’d know eating without complaint is basically a win for mom.

The broth is a perfectly balanced mix of fat, sweet, sour and spice.  I find Thai Kitchen curry paste to be incredibly mild so if you are cooking for a more adult palette I would suggest obtaining a more authentic curry paste or add a few extra chilis to your broth.  Thai kitchen seems to be the easiest to find around here and does the trick in this recipe.

We all know bone broth is a gut healing super hero but most people don’t realise it should be a near daily part of any autoimmune healing diet.

I usually have a slow cooker full of bone broth on the go as well as a few mason jars of prepared broth in my fridge.  You can also freeze it in popsicle molds or ice cube trays so you always have it on hand.

I’ll often drink bone broth like a cup of tea or cook my veggies in it as an alternative to oil. But after making countless pots of the nourishing liquid I began to tire of the typical, carrots, celery, onion, garlic bay leaf flavour.

If you’re getting bored with plain old bone broth try some different variations. With herbs, spices and veggies, there is a world of taste possibility out there.

The key to making this soup super good is making a super good broth as the base.  I make mine with some key Thai ingredients so when it comes time to assemble the soup you are already half way there.

It just takes a few simple add ins to transform the broth from something typical to something spectacular.  And if making broth seems like more trouble than its worth don’t fret, its actually just a few minutes of prep time.  Your stove will do the rest and your house will smell amazing.

The broth is the most daunting part of this recipe as it comes with a fairly long ingredient list.  Feel free to leave out any ingredients you can’t find as long as you include the curry paste and lime leaves, it turns out.

This recipe yields extra broth that freezes super well so you can make future batches of this soup quickly whenever the craving strikes. Once you have the broth made, the rest is easy.

 

Thai coconut curry soup 

 

Broth ingredients:

1 tbsp. coconut oil

1 tbsp. red curry paste

1 organic chicken carcass stripped of meat (set meat aside for the soup)

1 onion or 2 shallots chopped

1 stalk of celery chopped

1 carrot chopped

1 roma tomato chopped

3-4 cloves of smashed garlic

3 litres filtered water

a few thin slices of fresh ginger root

2-3 lime leaves

a bunch of cilantro stems

1 smashed stalk of lemongrass

1-3 thai chillies (whole for milder broth chopped for more heat)

1 tsp fish sauce

Salt and pepper to taste

 

Soup ingredients:

1 tsp coconut oil

1 tbsp. curry paste

1 can coconut milk

6 cups prepared broth

1 lime juiced

1 tsp coconut sugar

1 tsp fish sauce

2 cups chopped cauliflower (or cauliflower rice)

1 chopped red pepper

Shredded left over chicken

Handful of chopped cilantro leaves

 

Directions for broth: 

Heat your oil in a Dutch oven and add the curry paste, cook a minute until it becomes fragrant

Add the onion, celery, carrot, tomato, and garlic, cook a couple minutes more

Add water and scrape any browned bits to incorporate

Toss in chicken carcass and remaining ingredients

Bring up to a low simmer and allow to cook for a minimum of 14 hours or up to 48 hours

If you would like to you can transfer it to a slow cooker or leave it to simmer on your stove top (not recommended for gas ovens)

 

Directions for soup:

Heat the oil in a soup pot

Stir in curry paste and cook until fragrant

Add prepared broth and bring up to a simmer

Toss in peppers and cauliflower, cook about 10 minutes

Add a full can of coconut milk (the light variety works fine too)

Add chicken, fish sauce, coconut sugar and salt and pepper to taste

Simmer another 5 minutes

Finish with lime juice, cilantro and coconut sugar to taste

Serve with a lime wedge.

Serves 3

 

Feel free to adjust to your tastes, if you are watching those cals go lighter on the coconut milk and supplement with more broth.  If you are still on the grain train serve it over rice stick noodles or basmati rice.  Be sure to taste it as you go, and you’ll know when its perfect.

If you make your own version please tag me on IG @tha_wild_sage or go ahead and pin it.  Getting good feedback on my healthy recipes is all the motivation I need to keep making more.

Happy healing.

 

 

 

 

 

 

 

 

 

 

 

Lemon black berry cheesecake – raw- vegan – gluten free – grain free – kid friendly.

Lemon black berry cheesecake – raw- vegan – gluten free – grain free – kid friendly.

 

Cheesecake was one of those things that never really appealed to me before my autoimmune diagnosis.  I’ve always been more of a savory girl and somehow the words ‘cheese’ and ‘cake’ just didn’t belong together in my mind.

I’ve also always been a proud member of ‘all desserts should be chocolate’ camp, but something interesting happened to my palette as I began making more consistently healthy choices.  It was like my taste buds reinvented themselves.

I first encountered a similar cheesecake on a trip to Montreal.  This was in the peak of my vegan days and  was beyond thrilled to discover a small raw vegan kitchen not too far from where I was staying.  I went back everyday for the entire week to grab a slice of blueberry cheesecake and a double chocolate brownie.  (Maybe this lack of self control is part of the reason why I was never thin as a vegan.)

And it was in Montreal that I also observed a strange phenomenon, I would always finish the cheesecake first.  I would practically inhale it.  The balance of sour, sweet and fat flavours was perfection, while the brownie in comparison seemed almost too sweet, too rich.   It was  here that I first observed my taste buds were changing.

Don’t get me wrong though, that brownie would get eaten.

And I’ve since gone on to develop a few of my own variations of that raw vegan brownie recipe that I’m super excited to share here in the near future.

Today though, it’s all about the cheesecake. 

If you make just one recipe this weekend, this should be it.

Because blackberries are easy to find and I absolutely adore them, I chose them to top of my creamy cake.  I have also used; pomegranate seeds, blueberries, strawberries, cherries, and sometimes, I just keep it real with plain lemon.  It’s all good.

I think we can agree, lemon and fruit, particularly berries, love each other, so just have fun with it and use what you have on hand!

This cheesecake comes together so easily, it sets up in the freezer, is fully plant based and completely void of processed sugar.  In fact the only sugar in the whole pie is a handful of dates and a couple tablespoons of maple syrup.   It’s also a major crowd pleaser, whip one up for your next dinner party and your guests will beg you for the recipe

(Send them my way!)

You will need a food processor and a good quality blender, but if you don’t already have these tools, and are serious about living a healthy lifestyle I highly recommend you get out there and obtain them asap.  Mine get used nearly everyday and have been worth every penny.

This is coming from a girl who purchased her $1200 Vitamix blender in installments. #worthit

 

Crust ingredients:

6-8 menjool dates (use 8 small or 6 large)

1 tbsp. coconut butter (you can use oil but it will produce a different texture and not be as light and crust like)

1 cup walnuts or pecans pieces

1 tsp good vanilla

A good pinch of salt

 

Filling ingredients:

Roughly 3/4 cup coconut cream (this is the thick white part on the top when you open a can of milk)

3 tbsp. melted coconut oil

Juice of 2 lemons (should be close to 1/4 cup)

Zest of 1 lemon

3/4 cups cashews soaked for a minimum of 4 hours

2-3 tbsp. maple syrup to taste

1 tsp vanilla

A good pinch of salt

 

Directions:

Rinse your cashews and soak for at least 4 and up to 24 hours.  Rinse again well before using.

Remove the pits from the dates and using a food processor, process into rough pea size pieces

Add the coconut butter, walnuts, salt and vanilla and process to the texture of breadcrumbs

Press the crust mixture into the bottom of a small pie pan and place in the freezer to chill

In a high powered blender add all of the filling ingredients

Blend into a smooth cream scraping down the sides as needed

Pour over the chilled crust and return to the freezer for an additional 30 – 60 minutes

Remove from freezer and allow to soften a bit before slicing

Top with your choice of berries/fruit – be creative

Serves 12

Lasts about 3 days in the fridge and 3 weeks in the freezer ( I recommend storing it in the freezer and letting it thaw a bit in the fridge prior to serving)

If you recreate your own version of this recipe tag me with your creation @tha_wild_sage on Instagram.  I love to get feedback, it keeps me motivated to keep creating healing recipes for you guys!

 

 

 

 

Plantain cups – tostones – patacones – grain free – dairy free – vegan – appetizer

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Well, this is my new favorite thing.

Honestly. These are such a treat, and also how cute are they?!

They make perfect appetizers for a dinner party or vegan meet up. Or just do what I did  and make them all for yourself.

I usually bring things I’ve cooked into work to share and get feedback on recipes I’ve created, but I brought these in yesterday and didn’t share a single one.

I kept popping into the break room between clients to sneak bites of these and it somehow made my super busy day so much more bearable.

Today I am making them again, because they are just, that, good.

I really don’t know what to call these.  Tostones are actually a simple dish of crispy, twice fried plantains.  But I wanted to spice them up a bit.

These are made from a base of tostones molded into a mini muffin tin while still hot, stuffed with refried beans, and topped with salsa verde and cashew cheese. Holy yum.

Honestly I would order these in a restaurant.

Use whichever beans you prefer, red beans don’t bother my stomach like black beans do, but I’m sure black beans would be amazing if that’s what you have on hand.

If you still eat dairy you could top these with some crumbled queso fresco, but I love having some fully plant based meals in my arsenal and think cashew cheese works beautifully in this recipe.

If you like plantains, give these a try, this is just one of many ways to enjoy the super versatile ingredient.

 

Ingredients

Spice mix – zest of 1 lime, 1 tsp salt, 1/2 tsp pepper, 1 tsp cumin, 1 tsp chili powder, 1/2 tsp garlic powder

1 large plantain – more on the green side

4 tbsp. coconut oil divided

1/2 cup beans (I prefer kidney)

4 tbsp. salsa verde divided (I prefer herdez brand)

1 clove garlic

3 tbsp. water

 

Directions

Heat 2 tbsps. oil in a skillet on medium low

Cut the plantains into 1″ pieces and fry on all sided until golden (don’t let them get dark brown turn the oil temp down if needed)

Remove from heat, drain on a paper towel a few minutes and then smash to about 1/4 inch flat with the back of a heavy glass

Add the remaining oil and fry again until golden and crispy

Sprinkle with 1/2 of the spice mix

While still warm use the back of a metal tablespoon to press the plantains into a mini muffin tin, let cool

Add the beans to the pan the plantains were fried in, pour in the spice mix, half of the salsa verde, and the water, fry and mash into a paste

Fill the plantain cups with the refried beans

Drizzle with remaining salsa, sprinkle with chopped cilantro and top with cashew cheese

 

If you try this recipe and like it please pin it or Instagram it and tag me @tha_wild_sage

 

 

 

Pad Thai – Grain free – Low Carb -Delicious

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I love Pad Thai, but not just any version, it has to be the authentic flavor created with a base of Tamarind paste.  Ketchup on rice noodles?  NO THANK YOU.

When people suggest the taste difference between the two methods is barely discernable I scoff.  As someone who doesn’t even really like ketchup on fries there is no way a plate of ketchup-y noodles is going to suffice for the real thing.

The best Pad Thai looks like it barely even has any sauce on it.  The rice sticks are soaked in warm water (never boiled) so they don’t get over cooked and the balance of flavours is so perfect I can polish of a plate without even stopping to realise I have just ingested a full days worth of calories.

I believe it is super important to eat healthy food ninety percent of the time, especially when healing from an autoimmune disease, but I also feel it is important to treat yo self! Subscribing rigidly to diet labels can ultimately set us up for failure and on the rare occasions I find myself eating out in a Thai restaurant, I order the Pad Thai. As long as they can make it gluten free I do the dang thing, no guilt, no shame.

However, when cooking at home I’m pretty serious about avoiding grains and dairy, (aside from the occasional gluten free tortilla chip)  Since ditching most grains my thyroid antibodies have improved, my body composition has improved, I’ve had more energy and I’ve noticed hair regrowth.  Why mess with a good thing?

Yesterday I had a craving for some Pad Thai and decided I would create a version I can eat as often as I like, one that would nourish my body and keep those insulin levels stable.  What I came up with did not taste exactly the same as the noodles from an actual Thai restaurant, but it was very similar, and completely satisfying.  Craving crushed!

Using a combination of zucchini and carrots for the ‘noodles’ kept my palate interested and made the dish look super pretty and colorful.

 

Ingredients:

Sauce – 1 tbsp. coconut aminos, 1 tsp tamarind paste, 1 tsp coconut sugar, 1 tsp fish sauce, 1 clove grated garlic, salt and pepper.

1 small organic chicken breast

2 carrots

1 zucchini

1 small shallot finely diced

1 egg

3 tbsp. chopped peanuts

1 chopped scallion or garlic chives (green parts)

A few sprigs of cilantro

A lime wedge

Red chilis to taste

2- 3 tbsp. cooking oil

 

Directions:

Make the zucchini/ carrot noodles with a spiralizer or vegetable peeler

Make the sauce in a mason jar, shake vigorously to combine

*Tip* Make extra and save the excess for future preparations, it lasts about 2 weeks in the fridge

Slice chicken breast into long thin strips, lightly season with salt and pepper

Heat oil in a skillet and sauté shallot

Toss chicken in and cook for 5 – 6 minutes until light brown

Push the chicken to one side and crack the egg into the skillet, stir it around to scramble for about a minute

Add the zucchini and carrot ‘noodles’ to the pan pour the sauce overtop and stir everything to combine

Let it simmer another 1-2 minutes, allow most of the liquid to evaporate but don’t overcook

Drizzle with lime juice, and top with fresh herbs and peanuts

Plate with an additional lime wedge and optional red chilis

Serves 2

 

 

 

 

 

Braised beef tacos – gluten free – grain free – dairy free – kid friendly

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It sounds a bit gruesome but I love to split a whole cow from a local farm with friends and family.  Other than hunting wild game (which, there is just no way) this is probably the most economical, humane and sustainable way to eat meat.  You know exactly ‘who’ you are eating and how they lived.  Its easier to meal plan when you have a couple months supply of beef in the freezer, there are less trips to the grocery store and less food waste overall.

Throwing out meat is something that just does not happen around my house.

For a long time I was vegan, and for an ever longer time I completely abstained from red meat, opting instead for poultry or fish.  In turn, for a long time, my blood tests have revealed super low ferritin levels (ferritin is just a fancy word for a body’s total iron stores.)

As it turns out, having low ferritin is often associated with hashimotos, and low ferritin can even end up being the true culprit behind many hashimotos symptoms (specifically, hair loss, cold sensitivity, fatigue and even heart palpitations!)

No amount of Spinach, molasses, lentils or supplementation could ever seem to do much for raising those stubborn ferritin levels.  For years, they consistently hovered between 4 and 17, but when I finally added red meat back into my diet (and cut out those grains) all of my symptoms slowly began to improve.

My ferritin levels finally crept above 20, and best of all, my hair shedding slowed dramatically.

I still love a good plant based meal, but I no longer believe that eating meat is ethically wrong.  I feel it is my first priority to be a good mom to my kids and being a suffering wreck riddled with autoimmune disease and anxiety was truly effecting my ability to parent and just exist in the world.

Anyone who has experienced either can attest, hashimotos (and PCOS) can be downright painful.

I now believe eating ethically is all about making better choices about the meat we do eat and eating less of it overall.  The most important thing we can do is listen to our bodies.  If something in our health is amiss, chances are high that something in our diet is amiss too.

I love Mexican flavors and find that this braised beef is a foolproof yet super flavorful way to cook almost any cut of beef. I have tried this with chuck, sirloin and tip roasts, it always turns out.  When in doubt, ask your butcher to recommend a roast that braises well.  The key to this beef is in the long game.  You have to make the time to cook it super low and slow, and if your cut of beef is particularly large and lean, cut it into smaller chunks before searing and braising.

My husband begs me to make this at least once a week and thinks I’m an absolute superstar every time I pull it from the oven.  My picky kids like it too.

I love this beef on grain free tortillas, but it is also a treat served over mashed potatoes or cauliflower rice.  Pair it with a side of guacamole, pico de gallo, and slaw and you’ve got dinner.

Tip * Feel free to sub the beef for chicken, just reduce the cooking time by half.

 

Ingredients:

3-4 pound beef roast

Spice rub ; 2 tsp salt, 1 tsp pepper, 1 tsp cumin, 1 tsp coriander, 1 tsp oregano, 1 tsp chili powder, 1 tsp garlic powder, 1 tsp onion powder

4 tbsp olive oil

2 cups beef stock

1 diced jalapeno

3-4 whole garlic cloves peeled

2 diced roma tomatoes

1 cup salsa verde ( I highly recommend the Herdez brand)

1 lime

1 bunch chopped cilantro (include the stems)

 

Directions :

Preheat oven to 300 degrees

Let the beef sit at room temperature for about a half hour prior to cooking

Prepare the spice rub

Cut the roast into smaller roughly 1 pound pieces

Drizzle the beef with 2 tbsp olive oil and roll in the spice rub to coat

In a dutch oven or heavy pot with a lid heat the remaining oil and sear the beef on all sides to a light brown color

Pour in the beef stock and scrape up the bits on the bottom of the pot into the liquid

Toss in the salsa verde, tomatoes, jalapenos, garlic cloves and a handful of chopped cilantro.

The liquid should come no more than 1/2 way up the beef

Bring up to a low simmer, cover with a lid and put into the preheated oven

Try to forget about it for 2.5 -3 hours

Tip * If you are using a super lean cut flip the beef halfway through cooking so both sides spend some time immersed in the cooking liquid.

Assemble your tortillas, slaw and guacamole

After three hours turn off the oven and let it sit in the oven another hour

Pull out the beef and shred with forks

Optionally you can use an immersion blender to turn the liquids in the pot into a smooth gravy.  If you are feeding kids you might want to pull out some, or all, of the jalapenos before pureeing.

Mix the shredded beef back into the sauce and enjoy!

 

 

 

 

Swimming rama – Thai style beef peanut curry with cauliflower rice – low carb – paleo – grain free – gluten free

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Swimming Rama is my favorite of the Thai curries.  Maybe because I have such a soft spot for the ever controversial peanut butter.  But yum.

It is so rich, flavourful and satisfying.  If you can’t do peanuts you can substitute for cashew or almond butter, it will taste slightly different but will still provide that rich creaminess we are all chasing.

This curry can be made vegan by subbing the meat for tofu, it also is great with chicken, prawns or whatever protein you have on hand.

The magic is in the sauce.

Traditionally, swimming rama is poured over a bed of wilted greens, and served with rice.  I like broccolini, spinach or bok choy, but again, just use what you have on hand.

Because I’m feeling so good eating grain free, I obviously recommend subbing out those grains for a fluffy, steaming bowl of cauliflower rice, but that’s your call.

Meat or vegan, rice or cauliflower this is a perfect meal any day of the week that comes together quickly and pleases even picky family members.

 

Ingredients :

1 shallot

1-2 tbsp. red curry paste (adjust to personal spice preferences)

1 tbsp. coconut oil

1 can coconut milk

1-2 limes

chopped cilantro

3 tbsp. peanut butter

1 tsp fish sauce

2 cups protein of choice

As much steamed or sautéed greens as you like

As much cauliflower rice as you like

 

Directions :

Finely chop shallot and lightly saute in oil about 30 seconds

Add curry paste and continue to saute until the paste becomes fragrant

Toss in protein and roll around in the curry sauce and shallots

Slowly add coconut milk and allow to lightly simmer (don’t boil)

When the protein has cooked through (about 10 minutes) turn off heat

Add fish sauce, lime juice, peanut butter and cilantro

Stir to combine and salt and pepper to taste if needed

*Tip* Serve with an extra lime wedge and let everyone add their own chopped red chilis at the end to individually customize the heat and acid.

If you try this recipe and like it tag me @tha_wild_sage and give it a pin!

 

 

Healthy Creamy Spinach Artichoke Dip – Dairy free – Gluten free – Vegan

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Please disregard the photo that looks like weird scrambled eggs (new photos are coming!). This dip is the business.  For real.  I wasn’t even prepared for how much I was going to like it.  Usually I tweak a recipe multiple times before I even consider blogging it but this was a winner on the first try.  This is the one.

The best part?

It is actually healthy.  Not just healthier than its alternatives.  It is creamy, satisfying, crowd pleasing, and also completely nutritionally sound.  Serve it with sliced veggies or some grain free tortillas and you have magic in your hands.

It also comes together in less than 5 minutes.  You get all the flavor of a traditional spinach artichoke dip for a fraction of the time and calories.

I’m still trying to figure out all of this blogging business.  Anyone who has read my post on ‘three ways to know when it’s time to quit’ know that I dropped out of my college tech program.  The tech world is simply not for me.  But I am PASSIONATE about helping others with autoimmune diseases heal without giving up all the glories of food.

What would life even be without deliciousness?!

So, if you make this and like it, share it on your social media accounts.  I really want to get recipes like this out there so all my autoimmune warrior friends will know that I’m here putting out regular delicious content and can add options like this to their snacking arsenal.

Ingredients:

2 cloves of garlic

2 tbsp. olive oil

1 cup chopped artichoke hearts

4 cups chopped spinach

1/2 cup cashew cheese (can be found at any health focused grocery store)

1/2 cup PLAIN vegan yogurt (can substitute for vegan mayo but it will be higher calorie)

1 tbsp. nutritional yeast

salt and pepper to taste

1 tsp chopped fresh dill (optional)

 

Directions :

Sauté the garlic until fragrant

Add the spinach and let wilt

Toss in chopped artichoke hearts

Stir in the cashew cheese and allow to ‘melt’

Turn off the heat and add the yogurt, nutritional yeast and dill

Stir just until it comes together, should be hot but not boiling

Serve immediately

If you made this and love it tag me @tha_wild_sage and/ or pin it.  I wish you all happy snacking and rapid healing!