Summertime Parsley & Blood Orange Pasta (AIP)

Power Pesto w spaghetti squash 3One of the beautiful things about living a long way from the equator is the long sunny summer evenings, when there’s still hours of day after suppertime.

We’re in that season now in the Northern hemisphere, and it’s a bright and beautiful thing.

Brilliant summer evenings call for light, fun and festive food. Easy to prepare and easy to share. Read More

Moules-frites (AIP)

MoulesFrites2In our old life, we had a restaurant habit.

A favourite was a neighbourhood brew pub that featured locally-sourced food, and my top-pick from that menu was always the Moules-frites.

Moules-frites

Mussels and fries.

The Mussels were cooked in a gorgeous broth and the dish came with a glorious dollop of aioli, for dipping.

Really elegant comfort food. Read More

The Ultimate Turmeric ~AIP~ Recipe Roundup

TurmericTurmeric.

So easy to include in your healing protocol.

And so valuable.

Turmeric, and it’s active ingredient curcumin, is known to alleviate systemic inflammation.  That’s how it supports the reversal of autoimmune diseases and counteracts neurodegeneration, including conditions like Alzheimer’s. To find out more about the common link between these diseases, read The Origin of Illness.

It’s not surprising that most AIP bloggers include it in their recipes on a regular basis.

To spread the golden love (and help counteract the effects of all the baking that’s floating around at this time of year), I’ve gathered together 60 AIP-compliant recipes, to make it easy to include turmeric in your healing protocol.

Read More

Crispy Kale with Olives (AIP~)

Kale & Olives 4 right side up~Being citizens of n=1 nation means that we are free to adopt whatever pattern of living enables us to achieve our health and wellness goals.

Though we share our innovations and adaptations with each other, each of us needs to find & refine our own protocol.

Having said that, there are 4 things I recommend for everyone:

  1. Sleep
  2. Nature
  3. Greens &
  4. Bone broth.

This recipe covers 50% of those things~.

Greens & Bone Broth

Eat them.

Most definitely eat them together. Like this.

So yummy, crispy & umami~.

This recipe is all you need.

Kale & Olives 3

Crispy Kale with Olives

 from petra8paleoKale & Olives

  • 3/4 cup Bone Broth
  • 3 tablespoons tallow or coconut oil (if the broth is shy on fat)
  • 1 teaspoon Himalayan Salt
  • 1 heaping teaspoon dried Marjoram
  • 2 tablespoons Coconut Aminos
  • 1 large or 2 small bunches curly Kale
  • 1/3 cup Olives

Preheat oven to 400.

Put everything but the Kale in a large oven-proof skillet.

Using scissors, cut the Kale into bite-sized pieces, removing any tough stems.

Add the Kale to the skillet. Stir and cook on the stovetop over medium heat until the Kale is wilted. Add the Olives.

Slide the skillet into the oven and bake for 20 minutes, until the top of the Kale is crispy.

If you pop some salmon in there too, supper will be ready in no time.

Serve immediately.

Mustard Greens Variation

Use Mustard Greens~

 

Peach-Glazed Beef & Broccoli (AIP)

Beef & Broccoli 3When I was a vegetarian, I read a cookbook by Nigella Lawson & was perplexed by her admission that sometimes she just needed to curl up & eat a big comforting bowl of ground meat.

Ground meat as comfort food.

I didn’t get it back then, as my comfort foods were all conveniently-packaged starches. They went straight from the grocery store shelf & into my mouth.

BeefWrecking my microbiome as they moved through my digestive system, causing depression & anxiety (which then provoked more starches).

Ground meat as comfort food.

Now I get it~.

But this recipe isn’t just a bowl full of meat.

It’s a bowl full of meat with flair.

But it’s still comforting in exactly the way Nigella described.

One of the hallmarks of comfort food (at least if you have to make it for yourself) is ease. Rapidity is another.

Beef & BroccoliFrom ingredients to fragrant steaming bowl of comfort, it needs to happen quick.

And it needs to be familiar.

Comfort-food-time is not the moment to start sourcing ground wild water buffalo or cricket flour.

Just some happily pastured ground beef. Classically presented. With broccoli.

And one homey-exotic twist: a peach.

So your comfort isn’t mundane.

It’s elevated. A bowl full of meat that’s full of comfort, exultation and well-being~.

Peach-Glazed Beef & Broccoli

 from petra8paleoBeef & Broccoli 2

  • 1 lb ground beef
  • 2 tablespoons lard, tallow or coconut oil
  • 1 teaspoon Himalyan Salt (or similar)
  • 1 heaping teaspoon dried Basil
  • 4 heaping cups broccoli, chopped
  • 1 ripe Peach
  • 2 tablespoons Coconut Aminos
  • 1 cup Water (or warm bone broth)

Cut the Broccoli into bite-sized pieces. Trim the stalks before chopping them, if they’re tough.

Melt the fat and fry the Beef in a skillet on medium heat, stirring occasionally.

Meanwhile, halve the Peach, and puree one half with the Coconut Aminos and Water (or substitute warm bone broth) in a food processor.

When the Beef is no longer pink, turn the heat up slightly, add the chopped Broccoli and pour the Peach puree over top. Stir to combine.

Don’t be alarmed if it looks like you might be making hamburger soup. You aren’t.

Leave the skillet uncovered and stir occasionally as the liquid reduces.

Meanwhile, dice the remaining half Peach.

When the Broccoli is al dente,  serve in bowls, garnished with diced Peaches.

Broccoli & Peach 3

 

 

An Autoimmune Protocol Meal Plan~

Let’s celebrate the NEW new year: September 1st~!

…with a free Autoimmune Protocol (AIP) meal plan from the AIP Bloggers Community.

Autoimmune Bloggers Community Menu Plan 2This free download contains 92 easy fall & winter recipes from 18 AIP bloggers.

Free. For you~.

The plan contains:

  • 2 full weeks of nutrient-dense breakfasts, lunches & dinners with links to 92 AIP recipes; plus
  • A bonus 3-week version that includes the secret superhero strategy of all successful AIPers: planned leftovers; &
  • A blank template for creating your own customized 2-week plan.

Download it here:

AIP Community Meal Plan~Autumn 2015

Autoimmune Bloggers Community Menu Plan 3

I put this menu plan together, with recipe contributions from 17 other bloggers who are taking their health into their own hands in their own kitchens.

Autoimmune Bloggers Community Menu Plan 7Because we know that reversing autoimmune disease through diet and lifestyle is a big commitment. And a supportive community makes all the difference.

Contributors:

Let the healing begin~!

Find our first free AIP Bloggers Community offering Holidays on the Autoimmune Protocol at Autoimmune Paleo.

Please note: when downloading a pdf document to a device, use an e-reader app (like iBooks), not the browser, to activate the links.

Planned Leftovers~!
The secret superhero strategy of all successful AIPers: Planned Leftovers~!

sadtoaip_large copy

SAD to AIP in 6

Ready to start (or re-commit to) the Autoimmune Protocol?

The NEW new year is a perfect time for that~.

Angie Alt’s SAD to AIP to 6 program starts September 7th!

Click here to view more details

Pot Roast with Bone Marrow Au Jus

Pot Roast Au Jus 2

I’m a recovering vegetarian.

I’ve been paleo for 3½ years, but I was vegetarian for 3½ decades before that.

So for the past 3½ years I’ve been easing in.

  • For the first year I ate only poultry and fish.
  • On my first paleoiversary I took the leap and incorporated mammals into my diet.
  • On my second paleoiversary I embarked into the realm of organ meats.
  • On my third, it was bone marrow.

Bone MarrowI had read Sally Fallon Morell’s Nourishing Broth, and I was convinced about the benefits of marrow.

Deep in the centre of bones is marrow, a creamy substance valued by our ancestors for it’s life-giving, reproduction-enhancing, and brain-building fat and cholesterol. As the seedbed of blood and stem cells, it’s prized as a sacred, energizing and regenerative food in native cultures all over the world.” Sally Fallon Morell~

My #1 kid loves marrow. She eats it with a spoon.

Matthew adores it, too.

Bone broth & bone marrow 2After we make a batch of bone broth (which is every couple of days, thank you Instant Pot!) he slurps the marrow right out of the bones.

But I just wasn’t loving it.

Or liking it.

At all.

Until now~.

I just had to find the right strategy…

For liver, the strategy was Victorious Offal Muffins, and for heart, Sunday Stew.

I still haven’t found the strategy for kidney, I admit.

My Bone Marrow Strategy

My first attempt at eating marrow was to scoop it into the container of bone broth. That way I’d consume it by default.

Bone broth & bone marrowBut I was still feeling squeamy about it, so I knew my strategy needed work.

I started to blend it with the bone broth before storing it in the fridge.

And then I began to use that rich gravy-like broth, hot, for dipping, au jus style.

From the first bite,  I knew I’d found my bone marrow sweet spot.

Au Jus & Pot Roast

(Au jus, by the way, is pronounced Oh-zhoo~).

For the pot roast, you can use a tough cut from any ruminant: beef, lamb, bison, vension or elk.

The tougher the better.

For a cow, that’d be a chuck, brisket or bottom round roast.

But here’s the roast selection strategy I use: when I’m at my butcher (which only sources pastured meat, so I don’t need to worry about that criteria), I just pick the cheapest one.

And the last time we got half a cow from Ruby Slipper Ranch (which was just this week, thank you Tracy & Shayne!) we asked for more roasts and less ground beef. So we can eat Pot Roast with Bone Marrow Au Jus all fall…

Pot Roast with Bone Marrow Au Jus

 from petra8paleo

Pot Roast Au JusThis recipe takes almost no time at all over 2-3 days. You can do it in one day if you are one of those crazy cats who has an Instant Pot and a slow cooker (and you already have some bone broth ready~).

If you are starting from scratch, you first need to make some bone broth. I’m including a slow cooker recipe here (you can find Matthew’s Instant Pot Bone Broth recipe below and Eileen’s Instant Pot recipe here).

Then you need to cook your pot roast, which takes a day (or a night) in a slow cooker.

Slow Cooker Bone Broth

  • 5 lbs marrow bones, ideally with some meat still on them
  • 1/4 cup Apple Cider Vinegar
  • Filtered Water
  • 2 Bay Leaves, optional

Brown the bones in a 350 degree oven for 30 minutes, turning them once or twice.

Place them in the slow cooker, cover with filtered Water, add the Vinegar and the Bay Leaves (if using).

Cook on low for 24 hours.

The stock should barely simmer. If it’s too hot, adjust the lid to cool everything down until the bubbles are just barely breaking the surface. Replace the water that evaporates, as required.

Remove the marrow bones with a slotted spoon. Once cool, scoop out the marrow from each bone with a knife and put it in a glass container. Cover with 1 cup of bone broth and refrigerate.

Refrigerate the rest of the bone broth in a separate glass container.

Pot Roast

  • 1 4-5 lb pot roast
  • Himalayan Salt (or similar)
  • 2 tablespoons tallow or lard
  • 3 cups bone broth

Generously Salt the Roast.

Heat the fat in a skillet on medium-high heat and brown the roast on all sides.

Place the roast in the slow cooker.

Deglaze the pan with the bone broth, scraping any meaty bits up and pour it over the waiting Roast.

Turn it to low and walk away fro 7-8 hours (if it’s a little longer: no harm done).

Au Jus

  • Refrigerated bone marrow in bone broth
  • Bone broth from cooking the Pot Roast
  • 1 teaspoon Savory
  • 1 teaspoon Marjarom

Once cooked, let the Pot Roast rest while you heat the chilled bone marrow in bone broth with the extra-meaty broth from the slow cooker. Add the Herbs.

When piping hot, puree in a food processor. Serve immediately as a dipping sauce for the Pot Roast.

Feel bliss~.

Matthew's Instant Pot Bone Broth

 from petra8paleo

Matthew makes Bone Broth every 3-4 days, as he consumes 2-3 cups a day as part of his gut healing protocol. Here’s his recipe:

  • 5 lbs marrow & cartilage-rich bones, ideally with some meat still on them
  • 1/4 cup Apple Cider Vinegar
  • Filtered Water

Preheat the oven to 350.

Brown the bones for 20 minutes, before turning them, switching on the broiler to 400 and broiling for an additional 10 minutes.

Place the bones in the Instant Pot.

Add water to 1/4″ below the maximum capacity line.

Add 1/4 cup of Apple Cider Vinegar.

Secure Cover.

Press ‘SOUP’ and adjust the timer to 120 minutes.

Allow 40-60 Minutes to pass after that session expires, to depressurize the pot.

Press ‘SOUP’ again and adjust the timer to 90-120 minutes.

Allow at least 20 minutes to pass to partially depressurize the pot.

Turn the pressure switch to ‘VENTING’ and allow all the steam to escape.

Optional: Press ‘SLOW COOK’ and set timer for an additional 4-5 hours.

Strain broth through a colander. Remove & consume all the marrow from the bones.

Slowly, I’m recovering for my decades of vegetarianism.

Nowadays I can have a venison pot roast cooking inside, while contemplating the possibility of future venison pot roasts outside~.

Venison pot roast, present & future 2

Guacamole with Blueberries & Cucumber Chips (AIP)

Guacamole with Blueberries & Cucumber 10

I have a challenge for you.

Here it is.

The petra8paleo summer of 2015 challenge:

Find a side that’s quicker & better than this one~.

This is the quickest & best side that I know of.

And while I’m making grand, sweeping statements, here’s a another one:

It’s scientific fact that eating Avocado, Cucumber & Blueberries this way is 180% more satisfying than consuming these 3 ingredients alone.

In 5 minutes, you can be eating something truly delicious and satiating.

Add protein, perhaps some omega-3 rich salmon or a meat muffin made with liver,  some greens cooked in bone broth and a fermented vegetable and you have a perfect healing protocol meal~.

Or just have your guacamole & chips gloriously all by themselves.

Guacamole with Blueberries and Cucumber Chips

 from petra8paleoGuacamole with Blueberries & Cucumber 5

  •  2 ripe Avocados
  • 2 tablespoons Lemon Juice
  • 1/3 cup Blueberries
  • 1/4 cup finely chopped Onion
  • 1 teaspoon Himalayan Salt (or similar)
  • 2 medium-sized Cucumbers

Cut & peel the Avocados. Mash the Avocado slices roughly with the tines of a fork in a bowl .

Add the Lemon Juice, Blueberries, Onion and Salt and mash & stir everything a little more.

Chunky is good.

Slice the cucumber into crunchy round ‘chips’ & serve immediately~.

Guacamole with Blueberries & Cucumber 3

 

Heavenly Slow-Cooker Pork Belly with Radish Hash

Pork Belly & Radish HashWaking up in the morning to the heavenly smell of bacon.

That you didn’t have to cook.

It’s almost like having one of those mythological ever-happy 1950’s housewives doing magical things in your kitchen while you sleep.

1950s-housewife 3But way less weird.

In the morning, you just throw a handful or two of radishes into the slow cooker while you putter about getting ready. And then sit down for a weekday breakfast that will make every single person you know drool.

Even the vegetarians~.

Preparing this breakfast takes 5 minutes the night before.

Slice the pork belly (re-purpose your old bread knife to slice it up quick).  Top & tail the radishes & pop them in a container in the fridge. Then go to sleep.

In the morning, all you have to do is dump the radishes in the slow cooker & turn the heat to high.

Keep in mind, this here is rich. Adding a side of sauerkraut or another fermented vegetable is a nice way to balance out the glorious full-fat intensity.

Heavenly Slow-Cooker Pork Belly with Radish Hash (AIP)

 from petra8paleoPork Belly & Radish Hash 3

  •  1 lb Pork Belly
  • 1 teaspoon Himalayan Salt (or similar)
  • 2 bunches radishes

Slice the Pork Belly into thicker-than-bacon strips and lay them in the bottom of a slow cooker.

Sprinkle the salt over top.

Put to the lid, set on low and cook for 8-9 hours.

Turn the slow cooker on high while you trim the radishes and cut them in halves & quarters (unless they are very small) and add to the slow cooker.

Give the contents a little stir to coat the radishes in the liquid fat. Replace the lid and cook for another 40 minutes.

Serve with cold raw sauerkraut or sliced cucumber.

Note: You’ll have a lovely bit of rendered lard left in the pot. Pour it in a small glass container and pop it in the fridge~.

 

 

The Ultimate AIP Zucchini Recipe Round~Up

Spaghetti Bolognese by Healing Family Eats
Spaghetti Bolognese by Healing Family Eats

It’s zucchini time in the Northern hemisphere~.

Zucchini is a thoroughly versatile vegetable. And one of the easiest to digest, making it an excellent choice for a gut-healing protocol.

So I asked AIP bloggers to send me their best AIP-friendly Zucchini (& summer squash) recipes.

Hot & Cold: From 12 different ways to eat ‘Zoodles’ to Zucchini Cheese with Zucchini Crackers, it’s the ultimate summer squash round~up!

Zucchini Noodles

Mason Jar Instant Ramen Zoodles by Strictly Delicious
Mason Jar Instant Ramen Zoodles by Strictly Delicious

Zucchini Stovetop

Breakfast Hash Casserole by A Squirrel in the Kitchen
Breakfast Hash Casserole by A Squirrel in the Kitchen

Zucchini Oven

Spanakopita Pie by petra8paleo
Spanakopita Pie by petra8paleo

Zucchini Grill

Zucchini Cheese by I Eat Real Food
Zucchini Cheese by I Eat Real Food

Zucchini Cheese & Crackers

A category unto itself~!

Zucchini Ferment

Include Zucchini in your next ferment~

Summer Squash
Summer Squash at dusk~