Arugula Pesto (Dairy-free, Nut-free, AIP, Paleo, Whole30)

Have I mentioned before that I don’t care for basil? There are only a handful of foods I truly do not like (olives are at the top of that list), but basil definitely makes the list. I’ve been ok with conventional (aka basil-based) pestos in the past, but only if they had copious amounts of garlic, cheese, nuts to mostly cover up the basil flavor. Since I’m not currently consuming dairy or nuts, basil pesto does not appeal to me. However, arugula pesto is a whole different story! 

My idea for arugula pesto came out of two circumstances. First, I had a container of arugula near the end of it’s life in my refrigerator. Secondly, I was looking for a way to “spice up” some otherwise slightly bland fish filets…. 

I experimented by throwing arugula, cilantro (parsley would also work), garlic, lemon & oil into one of my blender cups & blended everything together. The pesto turned our borderline-bland fish to something fantastic. Not to mention that the nutritional value was increased by the extra greens & herbs.

After that first meal, I also discovered the leftover pesto was delicious on all sorts of things….. Melted over a ground meat skillet meal.  Stirred into a bowl of steaming hot soup. Tossed with roasted potatoes (or other roasted veggies). Served alongside chicken as a dipping sauce.

Now I’m buying arugula specifically to make this pesto, instead of relying on leftovers. I foresee keeping a jar of this magical, nutritious sauce in our refrigerator at all times & continuing to add a dollop to all sorts of things… I’m thinking perhaps zucchini noodles/zoodles & shrimp next!

Arugula Pesto 

yields one small jar 

Note: I make single jars of this sauce by blitzing everything in my Ninja blender's smoothie cup. If you plan to make it in a larger blender vessel or in a large food processor, I’d recommend doubling the ingredient amounts. 

1 1/2 packed cups (approximately 54 g) Arugula

1/3 packed cup (approximately 10 g) Cilantro (leaves + stems is fine) 

1 peeled clove of garlic 

1/3 c (74 g) Olive Oil 

1 heaping tsp Lemon Zest

1 Tbl + 1 tsp Lemon Juice (fresh is best) 

1/4 tsp Kosher Salt 

1. Add all the ingredients to small blender vessel or food processor. 
2. Process until all the arugula & cilantro are well chopped & blended. 
3. Pour into a small glass jar (I used a Weck jar); the color will darken/turn a bit more olive-toned over time. Store in the refrigerator. Serve cold or bring to room temperature before serving. 

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Turmeric Pork Skillet (AIP, Paleo, Whole 30)

We’ve been eating mostly Thanksgiving leftovers the past week, which isn’t necessarily a bad thing...Especially since beginning AIP, I have developed a serious love for leftovers. But, after I’ve eaten the same leftovers for a couple of days, I usually crave something completely different. I like to think of this turmeric pork skillet as the opposite of Thanksgiving.

In the midst of busy life, where there’s always another meal to begin preparing, I like to have an arsenal of quick & easy meals. Since I’m not great at the whole concept of just eating for nutrition, I also like my quick & easy meals to be flavorful AND good for me.

As with the Beef Skillet Supper I shared a couple of months ago, skillet meals are one of my favorites to make and eat. Most often, they utilize ingredients that are “staples” in my fridge/freezer & pantry, like frozen ground meat, heartier veggies, and pantry staples. This dish really only takes around 30 minutes to go from freezer/fridge to table, and even less time if you’ve thawed your meat already.

I’m content eating this skillet meal on it’s own, but I often add white rice on the side for my husband. Sometimes I might supplement with some roasted sweet potatoes (I usually batch roast sweets & keep a container of them in the fridge) or with a few of my favorite plantain chips.

One other highlight of this meal is the leftovers. I think the dish only gets better as it sits. I drive several hours away to the city once a week or so for acupuncture appointments & I often pack my own lunch, especially while I was very strict elimination phase AIP + low FODMAP,  because there were virtually NO eating out options. Additionally, I lacked access to means for heating up food. I think this meal is also totally ok cold, straight from my lunch box ;) One word of caution though.... because of the turmeric content, this dish can really stain. I like to store it in a clear glass container & I’m careful not to splatter it on my clothing when I eat it.

I hope everyone is enjoying the beginning of this holiday season. Even in the busyness of the life during this season, remember to take good care of yourself. Eat good food at regular meal times, pack leftovers (or other AIP snacks) to take in a lunchbox (this one's my favorite) when you’re out-and-about in case you get hungry, reduce stress whenever possible, make sleep a priority. Happy eating!

Turmeric Pork Skillet (AIP, Paleo, Low FODMAP, Whole30) 
Yields 4 generous servings 

1-2 tablespoons Fat (I used duck fat, but lard, tallow, bacon drippings, avocado oil would also work)
1 lb Ground Pork
20 oz (approximately 8 cups) Sliced Cabbage
2 tablespoons Garlic Oil
2 teaspoons Sea Salt
1 tablespoon Turmeric 
10 oz (approximately 2 cups) Grated Carrot
2 oz (approximately 1 heaping cup) Sliced Scallion (green parts only, for low FODMAP)
4 oz (approximately 1/2 cup) Coconut Milk 
1 oz (approximately 1 cup) Chopped Cilantro (stems are OK to include)

additional scallion greens & cilantro for serving

1. In a large skillet, melt the fat over medium high heat. Add the ground pork & brown until nearly cooked through, approximately 4 minutes. 
2. While the meat is browning, use a food processor slicing blade to prepare the cabbage, or cut by hand. The food processor’s large grate blade can also be used to shred the carrots. 
3. Add the cabbage in two batches to the skillet. Cook until wilted down and all combined with the meat, approximately 6 to 8 minutes. 
4. Add the garlic oil, sea salt & turmeric. Stir to combine. Add the grated carrot & sliced scallion. Cook 2 to three additional minutes, or until the carrots begin to soften but have not become mushy. 
5. Add the coconut milk, reduce the heat to low and simmer for 2 minutes. 
6. Stir in the cilantro. Turn off the heat & cool slightly before serving. 
7. Serve with some additional scallion greens  & cilantro. If you have reintroduced white rice, it makes a lovely accompaniment to the dish. 

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Chicken Liver Pate (AIP, Paleo, Low FODMAP)

If someone had told me two years ago that I’d not only like liver pâté, but my body would crave it, I would have thought that person was crazy. But it’s true. Not only am I consuming chicken liver pâté, but I’m making it myself, which is true dedication for this former vegetarian.

I didn’t have a lot of trouble when it came to the concept of eating offal, especially something as mild as chicken liver pâté, but I did have a bit of a hang up on making it myself. Last November, I finally found the courage to consider making pâté. I bought a package of chicken livers, only to chicken out (ha!) & have them go bad in the fridge before I could make the pâté. The second time, I finally convinced myself to go ahead and make my friend Martine’s pâté recipe. While I didn’t love the process of working with raw liver, the results were delicious & I found my body craving the pâté on the days I wasn’t eating it. Perhaps the high nutrient density of the liver has something to do with that (read more about liver & organ meat here)

I have made pâté fairly regularly over the next few months, even traveling with it when I’d go on trips. But this summer, when I found myself needing to go low FODMAP for SIBO, I fell off the pâté bandwagon. I loved Martine’s pâté recipe, but it had all sorts of ingredients that I needed to eliminate, like onions, garlic & mushrooms and I was concerned I wouldn’t like pâté once I took out those key ingredients.

As I was grocery shopping a few weeks ago, I found a large display of organic chicken livers & my body immediately started craving pâté again! It seemed perhaps time to start experimenting on a low(er) FODMAP pâté recipe. I’ve been fortunate to begin adding back in some higher FODMAP foods, like the apples in some of these images, but I wanted to keep the pâté base on the lower FODMAP side. Three of my favorite ingredients came to the rescue: bacon, leek greens & garlic oil. My first attempt was much more delicious than I anticipated, and there were many people over on Instagram who also seemed interested in a low FODMAP pâté recipe, so I’m sharing it here.  

Spreading the pâté on cucumbers or plantain chips is my favorite low FODMAP methods of eating it. If you’ve reintroduced some FODMAPs, I also really like apple slices, celery sticks, & homemade herb crackers (you can find that recipe in my new e-book “AIP & Paleo Holiday Sweet Treats”).

Note on FODMAPs: FODMAPs are confusing things... Certain resources will say that one item is “ok” and other resources will list that item as “avoid.” I am choosing to get my information about FODMAPs from Monash University & their app. Monash is continually updating their information & they are great about listing what quantity of food (both by volume & by weight) keeps it within the low FODMAP guidelines. As always, though, you know your body best. Just because one list says a food is fine, doesn’t always mean your body will be fine with it. Or on the flip side, just because one list says a food is on the avoid list, doesn’t mean your body is automatically going to be bothered by it. Do what makes your body & mind feel the best. 

Chicken Liver Pâté

Yields 5-4oz jars

4 strips of Bacon

110 g (1 1/2 cup) Leek Greens

1 lb Organic Chicken Livers, rinsed 

1 tablespoon Garlic Olive Oil

1/2 cup Red Wine (I used Cabernet Sauvignon) 

1 teaspoon Thyme, dried

1/2 teaspoon Parsley, dried

1/2 teaspoon Sage, ground

1 each Bay Leaf

4 tablespoons Bone Broth

1 tablespoon fresh Parsley, chopped

1 tablespoon fresh rosemary, chopped

1/4 teaspoon Sea Salt 

1. In a large non-reactive skillet (i.e. stainless steel, not cast iron), brown the bacon over medium high heat. Once the bacon is cooked through, remove from the pan (reserving for later), but keep the grease in the skillet.
2. Add the leek greens to the hot pan & briefly sauté. Move the greens off to the side & add the chicken livers. Drizzle the garlic olive oil over the livers. Cook for 4 minutes, or until brown on one side. 
3. Flip the livers over, add the wine & dried herbs. Stir to combine. Cover the pan & reduce the heat to low. Simmer for 15 minutes. Remove the lid & cook an additional 3 minutes. The alcohol cooks off during this process, making it safe for AIP. 
4. Add the liver mixture to a large food processor, along with the cooked bacon, bone broth, fresh herbs & salt. Puree until smooth, scraping the sides of the food processor as needed. Taste & add additional salt, if needed. 
5. Portion into small cups (I like to use 4 oz mason jars). Chill in the refrigerator until cold. Consume within 4 days, or freeze for longevity. A word of caution, the pâté may become a bit more grainy & firm once frozen & thawed, but it still tastes great. 
6. Serve the pâté with veggies (I like cucumbers best) or fruit (I like apples, though they are a higher FODMAP food that I have successfully reintroduced) or homemade AIP crackers.

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Beef Stew (AIP, Paleo, Low FODMAP, Whole 30)

Traditionally, as summer moves to fall, many people’s preferences move from grilling to braising and roasting. I confess that even though it was considered seasonally inappropriate, I kept braising and roasting throughout the summer. I blame it on my new favorite kitchen appliance, my Instant Pot (or as my mom refers to it, a “turbo crock-pot”). 

With the help of my Instant Pot  I’ve been making this beef stew since July when I originally went back to strict AIP & added a low FODMAP component. I didn’t know if it was possible to make palatable beef stew without high FODMAP ingredients like onions, shallots, garlic & mushrooms. Brainstorming different vegetable options & changing my mindset of what were “necessary” stew ingredients allowed me to create this really phenomenal stew. 

My preference these days is to make as many things in my Instant Pot ,  as possible, but since I realize that not everyone may have this particular appliance, I’ve written out stovetop approximations too. One of the other things I appreciate about this recipe is that it is comprised of primarily “staple” ingredients, or ingredients that I generally have on hand all the time. Carrots, and rutabaga are really hearty veggies that keep in the refrigerator for a good amount of time. Leek greens, if stored properly, can also last a while. I keep meat, broth, and bacon in the freezer at all times. And in a pinch, dried herbs can be substituted for fresh ones. 

The stew is really great on its own, but if you want to bulk it up further or serve it for a celebratory meal, I also like to serve it over mashed (white) sweet potatoes or squash. And I’ve often added a few spoonfuls of braised greens (I love this recipe from the Paleo Cajun Lady, & usually make it with chopped swiss chard & bacon & omitting the garlic to make it Low FODMAP) to the stew to up the vegetable content. Additionally, the leftovers freeze beautifully & there’s nothing quite like finding a jar of delicious beef stew in your freezer on a day when you’re not in the mood to cook.  

Note on FODMAPs: FODMAPs are confusing things... Certain resources will say that one item is “ok” and other resources will list that item as “avoid.” I am choosing to get my information about FODMAPs from Monash University & their app. Monash is continually updating their information & they are great about listing what quantity of food (both by volume & by weight) keeps it within the low FODMAP guidelines. As always, though, you know your body best. Just because one list says a food is fine, doesn’t always mean your body will be fine with it. Or on the flip side, just because one list says a food is on the avoid list, doesn’t mean your body is automatically going to be bothered by it. Do what makes your body & mind feel the best.

Low FODMAP Beef Stew (AIP, Paleo, Whole 30)

Yield’s 6 to 8 servings 

2 Tbl solid fat (I used duck fat, but bacon drippings or lard could be substituted as well) 

2 lbs Grassfed Beef Stew Meat 

4 strips Bacon, cut into small pieces 

2 heaping cups (approximately 140 g) chopped leek greens and/or scallion greens (I used a mix of the two) 

2 heaping cups (approximately 425 g) chopped carrots 

2 heaping cups (approximately 365 g) cubed rutabaga 

1.5 c bone broth

1.5 c red wine (I’ve used both merlot and cabernet sauvignon) 

2 dried bay leaves

1 Tbl salt

Few sprigs of fresh thyme & parsley, plus additional for serving 

Instant Pot Instructions: my preferred method of cooking 

1.  Add the fat to the insert of an Instant Pot . Turn the pot onto “Sauté” & allow the fat to melt. 
2. Dry the meat very well. Brown the beef on all sides, in batches, in the sautéing Instant Pot --it usually takes me three batches to brown 2 lbs of stew meat. Remove the browned beef & set aside. 
3. Sauté the bacon & leek/scallion greens in the Instant Pot until the bacon begins to crisp & the leeks/scallions begin to wilt. Stir occasionally. 
4. Add the carrots & rutabaga, broth, wine, and browned beef. Stir to combine. Tuck the bay leaf & herbs into the mixture. 
5. Place the top on the Instant Pot & make sure the vent is closed . Pressure cook using the manual setting for 50 minutes at high heat. Note: the entire process will take longer than 50 minutes because it does take time for the pot to come up to pressure. 
6. Once the machine has beeped, allow it to switch to the “keep warm” function or turn completely off for 15 minutes to let the pressure come down a bit. Use a silicone oven mitt or heavy kitchen towel to move the vent from the “sealing” position to the “venting” position. Allow all the steam to escape then it is safe to open the lid.
7. Serve the stew on its own, or along side a starchy vegetable. Adding extra cooked greens is also a great option. Sprinkle with some extra chopped herbs just before serving. 
8. Store any leftovers in the refrigerator or freezer. 

Stovetop Instructions 

1. In a large dutch oven, melt the fat over medium high heat. 
2. Dry the meat very well. Brown the beef on all sides, in batches if necessary. Remove the browned beef & set aside.
3. Sauté the bacon & leek/scallion greens until the bacon begins to crisp & the leeks/scallions begin to wilt. Stir occasionally.
4. Add the carrots & rutabaga, broth, wine, and browned beef. Stir to combine. Tuck the bay leaf & herbs into the mixture.
5. Bring to a simmer, reduce the heat to low, cover & allow to gently cook for 2-4 hours, or until the beef is tender. 
6. Serve the stew on its own, or along side a starchy vegetable. Adding extra cooked greens is also a great option. Sprinkle with some extra chopped herbs just before serving. 
7. Store any leftovers in the refrigerator or freezer.

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Slow Roasted Salmon with Herbed Yogurt (AIP, Paleo, low FODMAP, Whole 30)

Wild-caught salmon is an ingredient I almost always keep stocked in our freezer. Not only is it a superfood protein, but salmon is also quick and easy to both thaw AND cook. Plus, it’s delicious :)

As much as I love to meal plan (really, I do love having a plan), I still find myself uninspired on occasion. There are times I find myself gazing into the refrigerator and freezer, wishing the illusive dinner faeries would show up & make a meal for me. Some days, I’m tired, or I’ve been working on other tasks & lost track of the time, or I’ve miscalculated the time it will take to thaw another protein, or I’m missing key ingredients. In those cases, salmon can come to the rescue!

Most salmon recipes I’ve seen call for the fish to be cooked at high temperatures. Sautéing at high heat. Broiling. Roasting. When I saw a recipe, via my Facebook newsfeed, for a slow roasted salmon, baked at a very low temperature, I was intrigued. The recipe required only a few very tiny tweaks to keep it completely AIP. I soon tried it out & was hooked!

The finished salmon is much more tender & almost creamy than if it was cooked at higher temperatures. We’ve enjoyed eating the salmon warm for dinner, like these pictures, often paired with an herbed yogurt & sauteed spinach. Or, I usually make an extra filet or two & eat the leftovers cold on salad the following day.

Note on FODMAPs: FODMAPs are confusing things... Certain resources will say that one item is “ok” and other resources will list that item as “avoid.” I am choosing to get my information about FODMAPs from Monash University & their app. Monash is continually updating their information & they are great about listing what quantity of food (both by volume & by weight) keeps it within the low FODMAP guidelines. As always, though, you know your body best. Just because one list says a food is fine, doesn’t always mean your body will be fine with it. Or on the flip side, just because one list says a food is on the avoid list, doesn’t mean your body is automatically going to be bothered by it. Do what makes your body & mind feel the best.

Slow Roasted Salmon with Herbed Yogurt (AIP, Paleo, low FODMAP, Whole 30)
Yields two servings, but can easily be scaled up for more servings

For the salmon
adapted from Sally Schneider via Food52

1 Tbl Olive Oil, divided
2 filets (approximately 12 to 16 oz) Wild-caught Salmon
1/2 tsp Sea Salt
bunch Fresh Thyme

sliced scallion & chopped dill, for serving
Herbed yogurt (recipe follows), for serving

1. Preheat the oven to 275 F (I usually use my toaster oven). Oil a small sheet pan with half the olive oil. 
2. Place the salmon filets skin side down on the prepared pan. Drizzle the remaining oil over the top of the fish & sprinkle with salt. Tuck several sprigs of fresh thyme underneath each salmon filet. 
3. Roast for 15 to 20 minutes, or until the salmon reaches an internal temperature of 120 F. 
4. Remove from the oven & sprinkle with sliced scallion & chopped dill. Serve with herbed yogurt (recipe follows), if desired. 

For the herbed yogurt
1/2 c Two-Ingredient Coconut Yogurt 
1 Tbl (approximately 3 g) chopped dill
1 Tbl (approximately 2 g) chopped parsley
1 Tbl (approximately 5 g) chopped scallion
1/4 tsp Sea Salt

1. Mix all the ingredients together. 
2. Store in the refrigerator until ready to serve.  

Sautéed Spinach 

Yields two servings 

4 Tbl Oil of choice (avocado, olive, melted duck fat or bacon drippings etc.) 

550 g fresh spinach

1. In a large pan, heat the oil over medium high heat. 
2. Add the fresh spinach (in batches, if necessary) to the hot pan, cover and turn off the burner. Allow the spinach to wilt down. 
3. Serve immediately. 

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