Two-Ingredient Instant Pot Coconut Milk Yogurt (AIP, Paleo, Low FODMAP)

Ah, the amazing Instant Pot  When my slow-cooker/crockpot broke, I switched to “Team Instant Pot" & have not looked back or second guessed my decision. Instead, I’ve wondered how I have survived so long on AIP without this indispensable appliance!

My latest obsession is Instant Pot oconut milk yogurt. My next two posts will utilize coconut yogurt in both a savory & sweet applications, so it only made sense to give coconut milk yogurt it’s own post :)

Homemade coconut milk yogurt is completely different than any other yogurt I’ve ever tasted. I use to occasionally splurge on commercially made coconut milk yogurt, but most brands have some not-so-great additives, and I didn’t really love the flavor or texture. My homemade version has just enough tang without being exceptionally sour & a slight coconut-y essence without being super sweet coconut. The yogurt separates very easily, making it is very easy just scoop off the thickened top portion, almost like sour cream. Or for more of a yogurt “sauce” consistency, vigorously shaking the jar works well.

I did not realize how much I was missing cultured dairy products, like sour cream, creme fraiche, and yogurt, until I began making this completely AIP coconut milk yogurt. I can see a whole world of applications, from sweet uses, to savory uses, to dressings & sauces and so much more!  The possibilities are endless.  

PS, if anyone else is looking for great Instant Pot recipes, check out this round up from Phoenix Helix.

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.

Two-Ingredient Instant Pot Coconut Milk Yogurt (AIP, Paleo, Low FODMAP) 

Inspired by Flame to Fork and Foods for Long Life 

2 caps Xymogen Probiomax DF Probiotic (or other comparable multi-strain probiotic; this one has 100 billion CFUs)

1 33.8 fl oz carton AROY-D Coconut Cream

2 sterile quart-sized mason jars + sterile lids

1.  Empty one probiotic cap into each jar. Divide the AROY-D Coconut Cream evenly between the two quart-sized mason jars  Cap the jar with a sterile lids & shake well to combine. Remove the lids.  
2. Place both jars, without their lids, into the stainless steel insert of an Instant Pot 7-in-1 Pressure Cooker. Seal the top. Set the vent to “sealing” 
3. Press the “yogurt” button & set the time to 12 hours. 
4. After 12 hours, remove the jars from the Instant Pot  Refrigerate, uncovered for at least 12 additional hours before consuming. Top with a lids & continue storing in the refrigerator. 

Notes: 

• The yogurt may separate unto more solid yogurt at the top & what looks like water at the bottom. I mix the two together, producing a more liquid-y yogurt. If you prefer, just take the top layer for a thicker product. 
• I have not tried this yogurt with any other brand of probiotics, but I believe other mulit strain protiotics should work. 
• I do not recommend using a soil-based probiotic like Prescript-Assist for this application. 
• I have not tried any other brand of coconut cream other than AROY-D Coconut Cream  nor have I substituted coconut milk instead of cream.  

This post contains affiliate links. Thanks for supporting Sweet Treats. 

reade more... Résuméabuiyad

Arnold Palmer Gummies (AIP, Low FODMAP, Paleo)

This weekend--Labor Day weekend in the US--might signal the unofficial end of summer, but the flavors of summer can continue year round with these Arnold Palmer-inspired gummies. 

While lemonade & sweet tea can be consumed any time of the year, I find myself indulging in them more in the summer time than in the winter. Of course my methods for making said lemonade & tea have changed pretty drastically since I went AIP/Paleo--I’ve taught myself to drink “lemonade” with just filtered water + a generous splash of lemon juice, no sweetener, including the “allowed” ones like maple syrup and honey (high FODMAP alert). But when it comes to gummies, a little bit of sweetness is necessary to counteract the slight gelatin flavor. 

I’ve been very intentional in my gelatin & collagen consumption since going low FODMAP in July to combat my stubborn case of SIBO. Collagen goes in my tea every morning. There’s almost always a batch of gelatin-rich gummies in the refrigerator, like my various test batches of this Arnold Palmer-inspired recipe. Barely sweetened panna cotta with low FODMAP berries (strawberries, raspberries, blueberries) is a regular occurrence.

 While it is sort of difficult to report on how the gelatin/collagen is improving my digestive system & helping to heal my gut, I can most definitely notice an improvement in my skin, hair, & nails. Plus, a couple weeks ago, my new holistic dentist’s ultrasound scan of my jaw revealed some pretty extreme jaw cavitations (i.e. holes in my jaw) leftover from when I had my wisdom teeth extracted over a decade ago (I’ve posted more about this over on Instagram). I’m hoping that the gelatin/collagen will also aid in my (and my dentist’s) goals of stimulating my body to re-grow that bone & heal itself. When healing tastes as great as these gummies, I’ll totally take it ;)

Arnold Palmer Gummies

For the Tea...

1 large sachet of Rishi Tea Summer Lemon blend (each bag weighs around 8 g)

16 fl oz / 2 c Filtered Water

1. Bring the water to a boil over high heat. Place the tea sachet into a large liquid measuring cup. 
2. Pour the boiling water over the tea sachet & allow to steep for 8 hours, first by cooling to room temperature & then placing the measuring cup in to the refrigerator. 

Note: if you can’t find Rishi Lemon Ice Tea blend, peel a couple thin strips of peel only (no white pith) from a washed lemon & steep it with a couple black tea sachets & the hot water. 

For the gummies 

1 3/4 c Steeped Tea (see above) 

1/4 c Lemon Juice

39 g / 2 Tbl Grade B Maple Syrup

28 g / 4 Tbl Pasture-Raised Gelatin (NOT collagen--collagen will not gel!) 

a few drops of organic lemon essential oil, optional, or a couple strips of lemon peel (no pith) 

1. Mix the tea & lemon juice in a medium sauce pan. Whisk in the maple syrup. Sprinkle the gelatin over the liquid & allow to bloom for 5 minutes.
2. Heat the pan over medium heat, whisking gently, until the gelatin completely melts. 
3. Remove from the heat & add the optional lemon oil, if desired. 
4. Pour the liquid into silicone molds (I used this silicone mold or into a large baking dish. (I usually transfer the mixture to a liquid measuring cup for ease of pouring). 
5. Refrigerate the molds for 2 hours, or until set. Gently pop the gummies out of the mold or cut them into squares.
6. Store the gummies in the refrigerator. 

This post contains affiliate links. Thanks for supporting Sweet Treats. 

reade more... Résuméabuiyad

Refrigerator Pickles (AIP, Low FODMAP, Paleo, Whole 30)

Dill pickles have been one of my favorite foods since I was a small child. Finding commercially made pickles that fit within AIP guidelines (i.e no nightshades, or sugar/corn syrup, or questionable vinegars etc.) was a challenge; however, finding low FODMAP pickles in a store is pretty much impossible. 

As I navigate this unique health journey, I continually come back to the quote “Necessity is the mother of invention.” Thankfully, pre-low FODMAP, I had found a recipe from Charlotte, a fellow AIP blogger over at “It’s me, Charlotte,” for refrigerator pickles that were totally AIP & super easy to make.

I have made Charlotte’s original recipe a number of times, however her pickles do rely on delicious, delicious garlic cloves to flavor the brine/pickles. Once I went low FODMAP back in July, I knew I wanted to continue making pickles, but doing so would require a garlic clove substitution. Enter one of my current favorite pantry ingredients: garlic-infused olive oil. FODMAPs are NOT oil soluble, meaning that a garlic infused oil will not contain any FODMAPs, but will have some of that garlic flavor that I’ve been unable to replicate with any other ingredient.

As with many AIP / Low FODMAP recipes, I didn’t know how my substitutions would work until I tried it.... Mixing garlic oil & vinegar is a bit like making salad dressing, but it actually works in this situation! I still prefer Charlotte’s original recipe, but this low FODMAP version allows me to continue eating a variation on one of my favorite foods. That, most definitely, is a win in my opinion.

Low FODMAP refrigerator pickles
yield’s 1 Half Pint Canning Jar | Inspired by “It’s Me, Charlotte”

1/2 tsp + 1/4 tsp Sea Salt (I use Real Salt Kosher Salt)
3 generous sprigs Fresh Dill
1 Kirby Cucumber, if possible, otherwise english/persian cucumber can work too
1 1/2 tsp Garlic-infused Olive Oil (Trader Joe's Garlic Flavored Olive Oil is my preference), divided into 1/2 tsp amounts
White Wine Vinegar
Filtered Water

1. Wash & very thinly slice the cucumber. I prefer to carefully use my small mandolin (similar to this one  set to the middle thickness, but you can also use a knife. The thinner the slices are, the better the brine can flavor the cucumber. Discard the ends of the cucumbers, as they can disrupt the pickling process. 
2. Add 1/2 tsp salt to the bottom of half pint canning jar . Top with a sprig of dill. 
3. Fill the jar approximately 1/3 of the way with cucumber slices. Drizzle over 1/2 tsp garlic oil. Add more dill. Repeat the process twice more until the jar is full of cucumber slices--there should be three cucumber layers at that point. 
4. Top off the cucumber slices with 1/4 tsp sea salt, fresh dill & the remaining 1/2 tsp of garlic oil.
5. Fill the jar 2/3 to 3/4 full of white wine vinegar, depending on how sour you prefer your pickles. Fill the remainder of the jar with filtered water.
6. Screw on the lid (I prefer the plastic storage caps for vinegar-y things like pickles, salad dressings & bbq sauces) & give it a couple gentle shakes. Let rest in the refrigerator over night before tasting. 
7. Jar will keep in the refrigerator for several weeks. Note that the garlic oil does solidify a bit in the refrigerator, which is completely normal. 

This post contains affiliate links. Thanks for supporting Sweet Treats. 

reade more... Résuméabuiyad

Marinated Flank Steak (AIP, Paleo, Low FODMAP)

While I have very limited photographic evidence of this marinated flank steak, I simply couldn’t let that small hiccup keep me from sharing this amazing recipe.

I’ve been making marinated steak for a couple years, helped in part by a childhood memory of my uncle’s recipe, though my recipe has undergone many changes to accommodate different dietary needs. This latest batch was meant to be a test for a future blog post. I had developed a habit of not measuring the marinade components, so each batch turned out a little different... But this time, I wrote down the ingredients & amounts in my recipe journal intending to make the recipe at least one more time before posting it. Fun fact: did you know that for most recipes I post on this site, I’ve tested them at least 2 to 3 times (sometimes as many as 5 times) before posting them? I just want to ensure that the results are consistent & that I can craft beautiful images.

Ok, back to steak.... After 7ish hours, the meat was all marinated & ready to be cooked. Unfortunately, the remaining daylight was disappearing quickly & I worked as fast as I could to get the steak finished + styled for a “just in case” photo. Husband and I both couldn’t stop sneaking little pieces of cooked steak off the cutting board as I styled the shot. We both realized that this marinade version was completely spot on! I quickly grabbed a photo of the steak in what remained of the daylight & we ate it with sautéed spinach & a little squash puree. Ohmygoodness, so tasty!

Immediately, I mentally added the recipe to the upcoming week’s meal plan, planning to do a more “proper” photo shoot. But when we headed to the city for a day of appointments, errands & grocery shopping, the stores we visited were out of flank steak! Bummer! But at least I grabbed those quick shots when I had a chance :)

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.

Marinated Flank Steak (AIP, Paleo, Low FODMAP) 
yield’s 3ish servings, depending on appetite 

1/4 c Olive Oil
2 Tbl Garlic Oil (My favorite brand is from Trade Joe's)
2 Tbl Red Wine Vinegar
2 Tbl Coconut Aminos
1/2 tsp Pink Sea Salt
2 tsp chopped fresh Rosemary
1.25 lb Flank Steak (grassfed, if possible)

Additional rosemary & Maldon Smoked Sea Saltfor serving

1. In a large ziplock bag, combine the olive oil, garlic oil, vinegar, aminos, pink salt & rosemary. Add the flank steak & seal. Squish everything around until the steak is well coated.
2. Marinate in the refrigerator for 6 to 8 hrs. Turn the bag over half-way through the marinating time, if you can (optional). 
3. Remove the bag from the refrigerator & allow the steak to sit at room temp, in the marinade, for an additional 30 to 40 minutes.  
4. Preheat a large cast iron skillet  lightly greased, over medium high heat. Pan fry the steak for 2 minutes per side for medium-rare. 
5. Remove from the pan & allow to rest on a cutting board for 10 minutes. Slice across the grain into thin slices. Garnish with additional rosemary & Maldon Smoked Sea Salt. 

Note: 

• You can marinate the steak in a large glass dish if you prefer not to use plastic. 
• If you’re not following low-FODMAP, the garlic oil can be replaced with 1-2 smashed garlic cloves.  
• The marinade can be boiled & used as a sauce, if desired. 

This post contains affiliate links. Thanks for supporting Sweet Treats. 

reade more... Résuméabuiyad

Beef Skillet Supper (Low FODMAP, AIP, Paleo, Whole 30)

Everyone needs staple meals. Easy dishes that can be made when time is short (and that dirty fewer dishes during preparation). Things that require regularly “on-hand” ingredients. Meals that remain economical (AIP/Paleo isn’t always cheap) without compromising on food standards. And things that are tasty, of course :)

We’ve eaten variations on this beef skillet supper on many occasions over the past year & it seemed only fair that I share it with you, my beloved readers. The last couple times I've made it, my husband has even licked his plate to ensure nothing is wasted! I would have shared the recipe sooner, but alas, I never took the time to write down exact measurements... But that is sort of the beauty of this recipe: it doesn’t require exact measurements & it adapts well to whatever veggies you might have on hand.

My husband and I concocted this meal last summer (2014) after desperately staring into our refrigerator, wondering what to make out of the random mix of ingredients we had on hand. The skillet has gone through several transformations, most recently when I went back to strict AIP + adding in a low FODMAP component. But it still remains as easy, economical, versatile & delicious as ever.

I haven't timed it out precisely, so don’t quote me, but I do believe this skillet supper could be made + on the table faster than if one was to order & pick up a pizza. Even if the ground beef is initially frozen (I’ve included some quick-thaw guidelines in the recipe below), this meal is still quite speedy. Often it is one I fall back on if I discover the protein I had planned to cook has not yet thawed & dinner time is looming! As a bonus, the leftovers travel well & we don’t mind eating them either cold or room temperature, though sometimes it is difficult to actually *have* any leftovers (just ask my husband!) ;)

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.

Beef Skillet Supper (Low FODMAP, AIP, Paleo, Whole 30) 
yields 3 low FODMAP servings for people with hearty appetites 

1lb grass-fed ground beef (my preference is 85/15, but more lean will work too, though more fat may be necessary)
1 tsp Solid fat (such as duck fat, bacon fat, lard...), plus additional if needed
300 g / 3 c / 1/2 a medium cabbage, sliced
210 g/ 1.5 c diced White Sweet Potato, (I used Japanese variety this time)
3 Tbl Coconut Aminos
1 tsp fresh Ginger, grated (optional, I’ve developed a sensitivity to ginger, so I often leave it out....)
100 g / 1 c / 1 large Carrot, very thinly sliced (I use a mandoline slicer set to the medium thickness, but a sharp knife could work too) 
140 g / 1.5 c / 1 medium-ish Zucchini, very thinly sliced (I use a mandoline slicer set to the medium thickness, but a sharp knife could work too)
Fresh herbs, such as cilantro or parsley, for serving
Scallion, green parts only, for serving
Sea Salt, for serving (Smoked Maldon is my favorite)

1. In a large skillet (I used my 12-in cast-iron skillet , melt the fat over medium high heat. Brown the ground beef in the melted fat. 
2. Once the beef is 2/3 of the way browned, add the cabbage, sweet potato, coconut aminos, and ginger. Cover the skillet & cook for 6-7 minutes, stirring occasionally, until the sweet potato is cooked through. Add additional fat if any of the ingredients begin to stick to the pan.
3. Once the sweet potato is cooked through, turn off the heat. Add the carrot & zucchini. Toss everything together, replace the cover & allow the carrot/zucchini to steam for 3ish minutes, or until they are done enough to your liking. Turn the heat back on low for a minute or two if you desire more “cooked” veggies, but I prefer them a little on the crunchy side. 
4. Portion the hash on to plates, making sure to divide it into no fewer than 3 servings if following a low FODMAP diet. Top with a sprinkle of fresh herbs, scallion, and sea salt. 
5. Store any leftovers in the refrigerator. 

FODMAPs in this recipe

• I find that I can tolerate cabbage just fine, though some FODMAP lists say to avoid it. Monash states that green cabbage (NOT savoy) in quantities of less than 150 g / 1.5 c fits within Low FODMAP guidelines. 
• Some sources recommend eliminating most starches while on Low FODMAP. I attempted removing most starches, but found that my body needs some starch for energy. I prefer to use small quantities of white sweet potatoes (they are less sweet), but in keeping with Monash guidelines, limiting my servings to 70 g / 1/2 c (pre-cooked) at most. 

To Quick-thaw frozen ground beef

• If the package of beef is wrapped in paper or on a plastic wrapped tray, place it in a ziplock bag. If the beef is in a fully sealed plastic package already, leave it as it is. 
• Fill a large bowl (or sink) with hot water. Immerse the package in the hot water & allow to sit until the edges are no longer frozen--it is ok if the middle is still frozen if the beef is to be sauteed. Sometimes, I’ll use a water-filled pan or dish on top of the beef to keep it fully submerged. 
• Cook the beef immediately. 
• This quick-thaw method is only safe if the meat is cooked immediately! Thawing the meat in cold water or in the refrigerator is a safer method if the meat is not going to be cooked immediately. 

If not following a low FODMAP diet, feel free to add in.... (you may need a bigger skillet!) 

• 1 onion, diced
• 1-2 cloves of garlic
• additional sweet potato (or even substituting regular potato, if not AIP) 

This post contains affiliate links. Thanks for supporting Sweet Treats. 

reade more... Résuméabuiyad