Turmeric and Sesame Chicken Tenders

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It’s all about the crisp when it comes to perfect chicken tenders, which these deliver on. Coconut flour lends a nuttiness and the sesame seeds an additional crunch. Serve these with your favorite dipping sauce, atop fresh mixed greens, or next to our Green Lentil and Squash Salad. They’ll please the kids and adults in your household. 

This recipe yields 6 chicken strips

INGREDIENTS

  • 1 ½ pounds boneless, skinless chicken thighs, cut into strips
  • ¼ cup coconut flour
  • ¼ cup olive oil
  • 6 tablespoons white sesame seeds
  • 1 tablespoon turmeric
  • ½ teaspoon cayenne
  • ½ teaspoon sea salt
  • ½ teaspoon ground black pepper
  • 680 g boneless, skinless chicken thighs, cut into strips
  • 32 g coconut flour
  • 60 ml olive oil
  • 6 tablespoons white sesame seeds
  • 1 tablespoon turmeric
  • ½ teaspoon cayenne
  • ½ teaspoon sea salt
  • ½ teaspoon ground black pepper

DIRECTIONS

  1. Preheat the oven to 375 degrees Fahrenheit / 190 degrees Celsius.

  2. Place three flat glass baking dishes on the counter. In the first dish, spread the coconut flour. In the second, pour the olive oil. In the third dish, mix sesame seeds, turmeric, cayenne, sea salt and black pepper.

  3. Slice chicken thighs into long strips, about 3 per thigh. Take each strip and dip it in the coconut flour (shaking off excess), then in the olive oil, then in the sesame mixture, and place them evenly spaced on a baking tray lined with parchment paper.

  4. Bake at 375 degrees Fahrenheit / 190 degrees Celsius on convection for fifteen minutes, then flip and bake for another 10-15 minutes or until chicken is crispy and cooked through.

  5. Serve with your choice of dipping sauce.

TIPS

**For dipping sauce, I recommend my tahini dressing. For a sweeter option, mix 1 part stone ground mustard with 1 part honey. 

 
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Maple Glazed Salmon

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Sweet and savory, this salmon dish is reminiscent of traditional teriyaki recipes (but without the added sugar and salt). Maple syrup is one of nature’s healthiest sweeteners, and gluten-free Tamari soy sauce brings the zing. I serve this dish on busy weeknights to elevate dinnertime without spending a ton of time in the kitchen. 

This recipe yields 2 servings

INGREDIENTS

  • 2 tablespoons maple syrup
  • 2 cloves of garlic
  • 1 tablespoon gluten-free Tamari soy sauce
  • 1 teaspoon sea salt
  • 1 teaspoon freshly ground black pepper
  • 1 pound wild caught salmon filet
  • 1 teaspoon fresh sesame seeds
  • 2 tablespoons maple syrup
  • 2 cloves of garlic
  • 1 tablespoon gluten-free Tamari soy sauce
  • 1 teaspoon sea salt
  • 1 teaspoon freshly ground black pepper
  • 1 pound wild caught salmon filet
  • 1 teaspoon fresh sesame seeds

Directions

  1. Mix maple syrup, garlic (or garlic-infused olive oil), soy sauce, sea salt, and pepper in a small bowl.

  2. In a small glass baking dish, place salmon and pour syrup mixture on top. Cover and allow to marinate in the refrigerator for at least 20 minutes.

  3. Preheat the oven to 400 degrees Fahrenheit / 200 degrees Celsius.

  4. Remove fish from the refrigerator and sprinkle with sesame seeds.

  5. Bake for 8-10 minutes or until desired doneness. 

TIP

**For SIBO and low-FODMAP protocols, replace: maple syrup with honey, garlic with 1 tablespoon garlic-infused olive oil, and tamari with coconut aminos

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Creamy Parsnip Purée

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Ghee and coconut milk complement the natural creamy flavor of the parsnips, which is one of our favorite root vegetables. As indulgent tasting as it is, this dish is much lighter than traditional potato purée while also being SIBO-friendly and low FODMAP. A comforting side that goes well with slow-cooked meats and vegetables, as well as juicy roast chicken.

This recipe yields 6 servings

INGREDIENTS

  • 1 pound parsnips
  • 10 ounces coconut milk
  • 2 teaspoons garlic or 2 large garlic cloves, minced
  • 1 tablespoon sea salt
  • 1 tablespoon ghee
  • 0.5 kilograms parsnips
  • 15 ml coconut milk
  • 2 teaspoons garlic or 2 large garlic cloves, minced
  • 1 tablespoon sea salt
  • 1 tablespoon ghee

Directions

  1. Peel parsnips and cut them in thirds. 

  2. Add a small amount of water to the bottom of a pot and bring to a boil. Add parsnips to a steamer basket above the boiling water and allow them to soften until they can be easily pierced with a fork.

  3. When cooked, remove steamer basket from pot and drain water. Add parsnips into the pot.

  4. Add coconut milk, garlic, sea salt, and ghee. Using an immersion blender, mix all the ingredients until the consistency is creamy and smooth.

  5. Serve as a side dish or as a spread under a braised meat dish, such as beef brisket.

Tips

**For those following a SIBO diet, omit the garlic and instead add fresh herbs such as rosemary and thyme.

**Depending on the size of parsnip, you may need to add more coconut milk to get a creamier consistency. 

**A food processor or a high-powered blender like a Vitamix can be used instead of an immersion blender.

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Heirloom Cherry Tomato Tarte with Nettle Basil Pesto

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This flaky, crumbly crust filled with juicy peak-season tomatoes and pesto sauce make this tarte substantial enough for a full meal. We love ours sprinkled with fresh basil.

INGREDIENTS


  • For Dough:
  • 1 cup almond flour + ½ cup arrowroot or tapioca flour, sieved together
  • Large pinch salt
  • ½ teaspoon lemon zest
  • 6 tablespoons coconut oil, softened but not melted
  • 1 egg
  • 2 tablespoons clover honey

  • For Pesto:
  • 1 bunch stinging nettle
  • ¼ cup pine nuts
  • 1 bunch basil (plus additional torn pieces for topping)
  • ½ cup olive oil
  • 5 cloves roasted garlic
  • Squeeze fresh lemon juice
  • Lemon zest to taste
  • Salt to taste

  • For Tarte:
  • 1 cup heirloom cherry tomatoes

  • For Dough:
  • 128 g almond flour + 64 g arrowroot or tapioca flour, sieved together
  • Large pinch salt
  • ½ teaspoon lemon zest
  • 6 tablespoons coconut oil, softened but not melted
  • 1 egg
  • 2 tablespoons clover honey

  • For Pesto:
  • 1 bunch stinging nettle
  • 32 g pine nuts
  • 1 bunch basil (plus additional torn pieces for topping)
  • 120 ml olive oil
  • 5 cloves roasted garlic
  • Squeeze fresh lemon juice
  • Lemon zest to taste
  • Salt to taste

  • For Tarte:
  • 128 g heirloom cherry tomatoes

Directions

For Dough:

  1. Place sieved flour in a mixing bowl and whisk in salt and lemon zest.

  2. Using your hands or a pastry cutter, mix in coconut oil until it reaches the texture of sand.

  3. In a small bowl, whisk egg with honey (it helps if honey is warm) until mostly combined.

  4. Pour wet mixture into dry mix and stir with a wooden spoon until combined. It should be thick but not too sticky to handle. Add a tablespoon of water if too dry.

  5. Wrap tightly and refrigerate while you prep the pesto. (You can also make the dough in advance and freeze.)

For Pesto: 

  1. Blanch stinging nettle for 20-30 seconds, drain and, when cool, gently squeeze water out and remove stems. Freeze stems for future use (they’re great to use in smoothies).

  2. Toast pine nuts in a dry skillet over medium-low heat until golden (approximately 3-5 minutes). 

  3. Add nettle and basil into a blender or food processor and pulse until well combined. 

  4. Add olive oil, garlic, lemon juice, lemon zest, and salt and continue to pulse until combined. Add more olive oil as desired; I made this recipe thicker with less oil, so it would be a sturdier base for the tomatoes.

  5. Add pine nuts to food processor and pulse until fine. Add additional salt to taste. 

For Tarte: 

  1. Slice cherry tomatoes in half, sprinkle with a bit of salt, and place on a clean dish towel cut side down to draw out some of the moisture.

  2. Roll out dough between parchment paper until roughly ⅓-inch thick. 

  3. Spread pesto around the middle of the dough (approximately ¼-inch thickness), leaving roughly 2 inches of perimeter without pesto. 

  4. Add tomatoes, cut sides up, on top of pesto. 

  5. Heat oven to 375 degrees Fahrenheit / 190 degrees Celsius.

  6. Using the underside of the parchment to help, fold the edges of the tarte up until it touches the layer of pesto and tomatoes. 

  7. Place on baking sheet and pop in the refrigerator until oven is preheated (this step is optional).

  8. Place in the middle rack of the oven and cook for 20-25 minutes.

  9. Allow tarte to cool on the pan, add torn basil to top, and serve warm or at room temperature. 

    Original recipe by The Compliant Cook.

 
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Breakfast Hash

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Some mornings call for something hearty and satisfying for breakfast — this hash is just that dish. This lineup lends itself well to a variety of vegetables, and the addition of bacon and eggs rounds out the recipe to create a tried-and-true crowd-pleaser to start the day. 

This recipe yields 4 servings

INGREDIENTS

  • 5 strips bacon, finely chopped
  • 3 leeks (green part of leaf sheaths), diced
  • 1 red or orange bell pepper, diced
  • 1 tablespoon high heat olive oil or bacon grease for sautéing
  • 1 potato, diced
  • 4 eggs
  • 5 strips bacon, finely chopped
  • 3 leeks (green part of leaf sheaths), diced
  • 1 red or orange bell pepper, diced
  • 1 tablespoon high heat olive oil or bacon grease for sautéing
  • 1 potato, diced
  • 4 eggs

Directions

  1. Cook bacon at 400 degrees Fahrenheit / 200 degrees Celsius for 15 minutes. Let cool, then chop into bits.

  2. Sauté leeks and red peppers with olive oil on high heat.

  3. When the leeks begin to soften, add potato to the pan and cook until done.

  4. Sprinkle bacon bits on top of mixture.

  5. Serve with a poached or sunny-side-up egg on top. 

Tips

**You can use any vegetables you may have on hand; experiment to find your family’s favorite.
**Please note that potatoes are not SIBO-compliant. If you’re following this protocol, you can still  make this recipe without them.

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Tahini Dressing

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Tahini — a condiment made from toasted hulled sesame seeds — is popular throughout the Mediterranean and North Africa thanks to its distinctive nutty flavor and versatility. You may only know tahini as an ingredient in hummus, but it’s equally worthy as a dressing or vegetable dip by combining the paste with the sweetness of honey and the piquant flavor of Dijon mustard and garlic.

This recipe yields 16 ounces

INGREDIENTS

  • ¼ cup tahini
  • ¼ cup olive oil
  • Juice of 1 lemon
  • 2 tablespoons Dijon mustard
  • 1-½ tablespoons honey
  • 4 tablespoons water
  • ¼ teaspoon garlic
  • 2 teaspoons salt
  • 60 ml tahini
  • 60 ml olive oil
  • Juice of 1 lemon
  • 2 tablespoons Dijon mustard
  • 1-½ tablespoons honey
  • 4 tablespoons water
  • ¼ teaspoon garlic
  • 2 teaspoons salt

Directions

Whisk all ingredients together in a large bowl for a creamy salad dressing. When making a dip, less water creates a thicker consistency. 

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Tzatziki

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I love traditional tzatziki for its creamy-yet-light texture that is as tasty as it is versatile. I have been dairy-free for a long time, so I use coconut yogurt for a non-dairy version, but it can easily be swapped out with greek yogurt. When a summer trip to Greece isn’t in the cards, at least I can take my taste buds there.

This recipe yields 2 1/2 cups

INGREDIENTS

  • 1 cucumber
  • 1-1/4 teaspoon sea salt
  • 1 cup dairy-free coconut yogurt
  • ½ teaspoon lemon zest
  • 1 tablespoon dill
  • 1-½ tablespoon lemon juice
  • 1 tablespoon olive oil
  • 1 tablespoon mint
  • 1 cucumber
  • 1-1/4 teaspoon sea salt
  • 130 g dairy-free coconut yogurt
  • ½ teaspoon lemon zest
  • 1 tablespoon dill
  • 1-½ tablespoon lemon juice
  • 1 tablespoon olive oil
  • 1 tablespoon mint

Directions

  1. Grate cucumber using a large-toothed grater. Once grated, place cucumber in a bowl with 1 teaspoon sea salt. Over time, the cucumber will release its water. 

  2. After at least 30 minutes, strain the cucumber and place on a paper towel. 

  3. Combine yogurt, lemon zest, dill, remaining salt, lemon juice, olive oil, and mint in a bowl and stir.

  4. When cucumber is dry, add it to the yogurt mixture. 

  5. Serve with chips or drizzle over Moroccan Vegetable Kabobs.

Tips

**The cucumber should be as dry as possible to keep your sauce from being runny.

 
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Moroccan Kabobs

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A Moroccan-inspired spice blend, chermoula, lends these easy veggie kabobs an exotic kick. They’re a great summer barbecue side dish but we grill them year-round. Top them with this light and tangy Tzatziki Sauce for a colorful meal reminiscent of the Mediterranean.

This recipe yields 5 kabobs

INGREDIENTS


  • For Chermoula Marinade:
  • ½ cup cilantro
  • ½ cup parsley
  • 2 tablespoons fresh lemon juice
  • 5 tablespoons olive oil
  • 2 teaspoons paprika
  • 2 teaspoons cumin
  • 2 teaspoons ginger
  • 1-1/2 teaspoons sea salt

  •  For Kabobs:
  • ½ red pepper
  • ½ yellow pepper
  • ½ orange pepper
  • ½ red onion
  • 2 zucchinis
  • Cherry tomatoes

  • For Chermoula Marinade:
  • 64 g cilantro
  • 64 g parsley
  • 2 tablespoons fresh lemon juice
  • 5 tablespoons olive oil
  • 2 teaspoons paprika
  • 2 teaspoons cumin
  • 2 teaspoons ginger
  • 1-1/2 teaspoons sea salt

  •  For Kabobs:
  • ½ red pepper
  • ½ yellow pepper
  • ½ orange pepper
  • ½ red onion
  • 2 zucchinis
  • Cherry tomatoes

 Directions

  1. Put all marinade ingredients into a small food processor bowl and use the small chop blade to blend. Process for about 30 seconds or until ingredients become runny.

  2. Cut peppers and onions into square shapes and zucchinis into rounds.

  3. Place all veggies in a bowl with marinade. Incorporate well and then let sit. 

  4. Arrange vegetables to assemble the kabobs on a tray.

  5. Feed the kabob through each vegetable.

  6. Turn grill on medium heat.

  7. Grill kabobs for 10 minutes, slightly turning them every few minutes.

Tips

**Divide up vegetable pieces for each skewer ahead of time to ensure equal numbers and sizes. 
**If you are using wooden skewers make sure to soak them in water for 30 minutes before grilling so they don’t burn off.
**If you use metal skewers make sure you have an oven or grill mitt handy to help you rotate the vegetables because they will get very hot.

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Jalapeño Salmon Cakes

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It’s the peak of wild caught salmon season and I’m continually looking for new ways to prepare it. These cakes feature the herbaceous flavor of fresh dill plus the punch from a bit of jalapeño pepper. An easy-to-make and easier-to-enjoy weeknight meal.

This recipe yields about 10 rounds

INGREDIENTS

  • 1 pound salmon
  • 1 tablespoon olive oil
  • 1 teaspoon sea salt + ½ teaspoon
  • ¼ teaspoon freshly ground black pepper
  • ¼ cup parsley
  • 1 tablespoon fresh dill
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 1 tablespoon lemon juice
  • 2 tablespoons jalapeño, chopped
  • ¼ cup red onion, chopped
  • 2 eggs
  • ⅔ cup almond flour + 2 tablespoons
  • 1 tablespoon ghee
  • .5 kilogram salmon
  • 1 tablespoon olive oil
  • 1 teaspoon sea salt + ½ teaspoon
  • ¼ teaspoon freshly ground black pepper
  • 32 g parsley
  • 1 tablespoon fresh dill
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 1 tablespoon lemon juice
  • 2 tablespoons jalapeño, chopped
  • 32 g red onion, chopped
  • 2 eggs
  • 85 g almond flour + 2 tablespoons
  • 1 tablespoon ghee

Directions

  1. Preheat oven to 400 degrees Fahrenheit / 200 degrees Celsius. 

  2. Season salmon with olive oil, ½ teaspoon sea salt, and black pepper. Cook for 8-10 minutes.

  3. While the fish is cooking, mix remaining sea salt with parsley, dill, cumin, paprika, lemon juice, jalapeño, red onion, and eggs in a bowl.

  4. Remove fish from the oven and allow it to cool.

  5. When fish comes to room temperature, break it apart with your hands into small pieces.

  6. Mix the fish with the spice mixture until everything is well incorporated. 

  7. Add almond flour to the mixture.

  8. Using your hands, scoop a small amount of fish mixture into your hands and form into a patty. Place on a tray with parchment paper. 

  9. Place in the refrigerator for 30 minutes so that the cakes can condense.

  10. After 30 minutes, remove cakes from the refrigerator.

  11. Heat a large pan on medium-high heat with ghee. 

  12. Gently lower the salmon cakes into the pan and allow to cook for about 2 minutes on each side or until golden. 

  13. Remove from pan and serve with Primal Kitchen Tartar Sauce.

Tips

**As always, feel free to experiment with the spice level for your palate.

**As with most dishes, these are best served fresh from the frying pan. They do freeze well so if you are not ready to cook them immediately, you can freeze the rounds for a future meal.

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Celeriac Noodles

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Celeriac (a.k.a. celery root) is an under-celebrated root vegetable that has a distinctive herbaceous flavor. Its hearty texture makes for a satisfying pasta substitute and provides a nice comforting starch to any meal. 

This recipe yields 4 servings.

INGREDIENTS

  • 4 bulbs celeriac root
  • 2 tablespoons bacon grease
  • ½ teaspoon sea salt
  • 4 bulbs celeriac root
  • 2 tablespoons bacon grease
  • ½ teaspoon sea salt

Directions

  1. To prepare the celeriac, cut off both ends of the bulb with a chef’s or utility knife. Continue to shallowly slice the tough, bumpy skin around the bulb until you get to the white part. At this point, you can continue to cut with the knife or finish with a vegetable peeler until you get down to the white flesh.

  2. Using a spiralizer, spiralize the celeriac bulb to create spaghetti-like strands.

  3. Heat up a large skillet on medium-high heat with bacon grease.

  4. Add celeriac noodles and allow them to cook for 10 minutes or until soft.

  5. Remove from heat and toss with sea salt. 

  6. Serve as a side dish or top with pesto for a main entree.

Tips

*If you don’t keep bacon grease in your fridge, any high smoke point fat will work. This includes animal fats such as duck or chicken or coconut oil.

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Roasted Broccoli

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Broccoli’s reputation as a superfood is well-merited; its satisfying crunch packs a healthy punch with a wealth of antioxidants, fiber, and vitamin C. It also makes for a flavorful side dish. Roasting broccoli enhances its crisp texture as opposed to steaming it. If you add a mixture of extra virgin oil and duck fat, it will caramelize and become sweet. 

This recipe yields 6 servings.

INGREDIENTS

  • 4 broccoli stalks
  • 1 tablespoon olive oil
  • 1 tablespoon duck fat
  • 1 teaspoon sea salt
  • 4 broccoli stalks
  • 1 tablespoon olive oil
  • 1 tablespoon duck fat
  • 1 teaspoon sea salt

Directions

  1. Preheat oven to 350 degrees Fahrenheit / 175 degrees Celsius.

  2. Cut off broccoli stems to create small florets.

  3. Put florets in a bowl and pour olive oil on top.

  4. Evenly sprinkle salt over broccoli.

  5. Heat duck fat in a mini sauce pan or melt the duck fat down by rubbing it together in your hands.

  6. With duck fat still on hands, toss the broccoli, olive oil and sea salt until coated evenly.

  7. Place florets on a baking tray, leaving space between each floret so they roast rather than steam.

  8. Roast for 30 minutes. To ensure a more even roasting, flip broccoli halfway through. Remove from the oven and serve.

Tips

*I use duck fat to stabilize the olive oil because of olive oil’s low smoke point.
**Broccoli stems are high FODMAP, which is why I only use the florets, but the stems are nutritious and can be delicious, as well. 

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Brazil Nut Milk

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I love homemade nut milk. It makes coffee, smoothies and even SIBO-approved pancakes better. My SIBO diet allows for all nuts except cashews and pistachios. Further, I am always mindful of rotating what goes into (and on) my body. This is so I don’t end up creating new food sensitivities and also to spread out and maximize the nutrients my body is getting. In my search for alternatives to almonds, which are all too easy to eat in excess if you’re gluten or especially grain-free, I discovered brazil nuts.

Turns out, brazil nut milk is creamier and more satisfying than regular almond milk. My secret is doubling the amount of nuts, adding a pinch of Himalayan pink salt and vanilla bean.

This recipe will yield about 40 ounces (over a liter) of milk, equaling eight 5-ounce servings.

INGREDIENTS

  • 2 cups raw organic brazil nuts
  • 5 cups water
  • ¼ teaspoon Himalayan pink salt
  • 1-2 vanilla beans
  • 475 g raw organic brazil nuts
  • 1 liter water
  • ¼ teaspoon Himalayan pink salt
  • 1-2 vanilla beans

Directions

  1. Soak Brazil nuts in water for 8 hours, at room temperature, covered with a flour sack towel or cheese cloth. (3-4 hours is fine - add a pinch of sea salt and a splash of lemon juice or apple cider vinegar to help activate faster). I use this glass pitcher because my nut bag fits over the sides and it’s easy to pour into the blender.

  2. Drain and rinse the nuts and add them to a 64 oz Vitamix or other blender, along with 5 cups / 1 liter of water.

  3. Arrange your nut milk bag in the glass pitcher you used to soak your nuts, trying to get the edges of the bag over the rim. I stick to organic cloth nut bags like this one.

  4. Blend nuts on medium working up to high until smooth and creamy, about 45-60 seconds.

  5. Pour liquid through nut bag back into glass pitcher and strain out the pulp. The pulp can be saved, even frozen, for baking and other uses that call for almond or other nut meal.

  6. Pour nut milk back into Vitamix and add salt and vanilla. Blend until smooth and well-mixed, about 10-15 seconds.

TIPS

**For a sweet nut milk, add maple syrup or chopped dates.
**Save in an airtight container in the refrigerator for 3-5 days.
**A note about water quality. I have a whole house water filter, so even my soaking water is filtered. I also have an alkaline water maker built in under my sink and I use that one for the nut milk. Whatever your setup is, use as clean a water source as you can. If you live in the mountains and have delicious unpolluted alpine water, even better!
**Benefits of brazil nuts include this, as well as the trace mineral selenium, which also counteracts mercury toxicity.
**If your vanilla bean pods are grade B or dried out, soak them along with the nuts to soften them to more easily scrape out the paste.
**Vanilla beans can be replaced with vanilla bean paste or vanilla extract.
**If you don’t want to blend twice, you can skip the extra step and add your flavor ingredients before blending the nuts. It just seems wasteful to me to lose any of the precious vanilla beans to the filtering process so this is how I always do it.

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