menu plan monday

breakfast, food, mains, recipes, salads

It has been awhile since I created a Meal Plan Monday post! 

I guess there are few reasons – while Ryan is away, I am only cooking for one,  and I have been doing a lot more experiential cooking with the things I have on hand or finding random inspiration on a Wednesday night via Pinterest. I am also getting through items in our freezer + pantry and picking up seasonal produce on my walks home from work. Although the actual planning process has been a little unpredictable, I have still been putting together delicious, healthy and affordable AIP meals.

This week will be slowing down a bit, which helps with planning and returning to my well-planned grocery shop haul. The plan… is to plan when I can, not stress when I can’t, and to be reminded of why I love to cook. Having any kind of chronic illness related to diet and nutrition has the potential of causing added stress in the kitchen. But this healing journey through AIP has truly made it more enjoyable.

BREAKFAST

Does anyone else feel like you might be breaking the law if you opt for vegetables for breakfast? It definitely feels like some rule is being broken if you get out of the sweet-baked-smoothie, egg-box, doesn’t it? Growing up, I would watch my granddad eat green peppers, tomatoes, sauerkraut and rye bread every morning. I though he was crazy and reached for my Cinnamon Toast Crunch.

Veggies are a great way to start the day. I have been experimenting with this and I actually feel fuller longer, and I have noticed that my body handles a warm savoury breakfast much better than a sweet or cold breakfast. Don’t know why but if anyone does… enlighten me! Although I do love a good pancake or creamy fruit smoothie bowl, I have enjoyed this new routine. For the recipes below, I will be adding shredded chicken or homemade turkey sausage,egg yolks and a heaping cup of probiotic-full sauerkraut (thanks Grandpa) to really maximise my first meal of the day with nutrient density.

AIP Veggie Hash

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AIP Spring Vegetable Breakfast Soup

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Fennel, Apple + Pomegranate Salad

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LUNCH + DINNERS

Interesting side note… this week I read that a third of office workers eat exactly the same lunch, every day, for an average of four and a half years! Whoa! I am definitely guilty of weeks like this, but I am learning that it is so SO important for our gut-health to provide variety and not rely too heavily on the same foods over and over. I typically bring huge amounts of dark leafy greens and lettuce and to put together a massive salad at work. The toppings depend on what I have on hand, but it’s usually shredded chicken, cucumbers, beets, avocados, celery, shredded carrot, … really any vegetable. If I have leftovers from dinner, I dollop that on top of my salad. These selections feature a recipes that would be easy to batch-cook for dinners at the beginning of the week and top up my lunch bowls.

AIP Turmeric Chicken Salad

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Cucumber, Carrot + Avocado Salad

Carrot Mash

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Mayo-free Chicken Salad

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Roasted Beet, Pear + Walnut Salad

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Roasted Spring Vegetables 

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Sweet Potato Picnic Salad

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Wha-la. Here is to a week of nutrient-dense and low stress cooking! 

I am really interested in seasonal eating and buy as much local/seasonal produce + meat/seafood as we can. There is a great website, Eat the Seasons, where you can look up what is in season every week of the year. The recipes that I will be trying out this week include many ‘July’ produce items – which keeps the diet varied, but also means you save a bit a money, invest in the local economy and eat fresh food. Win!

I would love to know how you prepare for the week and what meal planning tips you have. 

Have a delicious Monday.

x

coconut chicken + vegetable soup (AIP)

food, mains, recipes

Hands up if you think that coconut and curry are one of the most blissful combinations in THE world (🙌🏼).  I am obsessed with curry. Indian, Thai, African, you name it. Love it. Here is the problem though, AIP and those foods just do not go together very well and that has been a hard one for me to take.  Most dishes are full of nightshades or nightshade/seed based spices, peanuts, soy and . . . yadda yadda. 

My slow cooker is not something I use in the cold months, she is one of my bestie all year long. Honestly, the aroma when you walk in the door after a long day and dinner is done?.. Amazing. I decided to create a version of this soup that would meet AIP standards and still be very flavorful, despite missing that distinctive chili/curry/spice. This soup is super flavorful, and the closest thing to curry that you can have on the autoimmune protocol (AIP). This recipe is a weekly staple because it is quick to toss together in the crockpot, full of healing/nutritious/delicious ingredients and if there is enough for leftovers, the flavours become even more intense and is one of my favourite ways to start the day for breakfast.

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This loaded veg and chicken soup can be as light or hearty as you like – laddle over rice or gluten free noodles to bulk it up, or keep it light and pour over from freshly steamed broccoli and spinach. The vegetables that I use are AIP compliant but it is a versatile recipe that allows you to incorporate your favourite veggies.

Serves 4 

Ingredients

  • 3/4 slow cooker of water (based on 2.5L crock pot)
  • 4 chicken breasts
  • 2 yellow onion diced
  • 1 full celery stalk diced
  • 6-8 medium carrots
  • 2 heads of broccoli (steam and add just before serving)
  • 1 1/2 -2 tbs turmeric
  • 1 1/2 -2 tbs ginger
  • 1 1/2 tbs sea salt
  • 1 1/2 tbs mixed herbs
  • 2 tbs chopped garlic
  • 1 can full-fat coconut milk (see notes)

 

Method

It doesn’t get easier. Ready?…

  1. First, add celery, carrot, onions, all spices, salt
  2. Then fill crock-pot (slow cooker) with 3/4 water
  3. Place chicken breasts on top
  4. Set on medium heat and leave for 5-6 hours
  5. Before serving, remove chicken breasts from the top and place in large bowl. Shred the chicken completely and add back to the slow cooker.
  6. Add the can of coconut milk to the slow cooker just before serving, stir in completely
  7. Steam two heads of broccoli (boil for 7ish minutes) and add to the slow cooker or use as a base in your bowl before you pour your soup.
  8. Before serving, taste broth. If you prefer more seasoning, this is the stage to do it. I generally like to keep my salt, turmeric and ginger at the same ratio, but feel free to experiment (see notes)
  9. Share with your people, enjoy! x

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Notes

  • Coconut milk – Fragrant and creamy, coconut milk adds just the perfect touch of delicious comfort to this soup. I prefer regular coconut milk over light, for its added creaminess and flavor, but feel free to substitute with light.
  • Seasoning – I almost always use more seasoning that this recipe calls for. But I thought I would start mild because it seemed like the crowd friendly thing to do. Feel free to go a little crazy and taste as you go. Also be careful with your turmeric powder, it stains surfaces and cloth easily!
  • Water in the crock –  this recipe is based on 2.5L crock pot adjust your recipe accordingly
  • Chicken- if for some reason you don’t want to shred the chicken at the end you can dice the chicken before hand if you prefer
  • Makes for delicious leftovers. Will keep two to three days in the fridge

 

If you love ethnic foods and this recipe meets your need for something exotic on the AIP, tell me about!  I’d love to know what you think of it.

Have a delicious week!

x

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green coconut smoothie

breakfast, dessert, food, recipes, snacks

I think we can agree fruits and vegetables are good for you. But do you struggle to get all of your greens in for the day?

Maybe you are ready to mix up your morning routine. Want to feel like Superwoman (or man…) from all the greens you consume before your 9am start at work? Raise your hand if you want brighter skin, happy bowels and a slimmer waist?! Give green smoothies a go- they are super healthy, easy to make, and they just might turn you into a morning person.

This smoothie recipe uses fresh fruits and dark, leafy greens. Green smoothies are defined by their use of leafy greens like spinach, kale (most nutrition value per calorie out of any plant!), chard, collards, and even dandelion greens (so good for detoxing) to get tons of vitamins and minerals and give your body the plant-based nutrients it craves.

5 REASONS TO LOVE GREEN SMOOTHIES

  1. Easy way to get 5 servings of fruits and vegetables into your diet every single day. If you struggle with salads and eating green, you might find this doable.
  2. Natural weight loss can be an additional side effect of enjoying these in place of a typical breakfast. Be sure to include healthy fats and protein to make it a more complete and balanced meal.
  3. The immune-boosting benefits of green smoothies are a good preventative measure to keep the flu bugs away. And a simple way to boost your immune system when you are feeling under the weather.
  4. Green smoothies provide natural energy. I have cut back on my caffeine intake as a result because I feel a pep in my step and they help to keep the morning slump at bay.
  5. Quick, easy to make, and portable (if it even lasts long enough to make it out the door) and delicious! It is the best ‘fast food’ for the morning especially if you prep ahead.

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This book peaked my interest in a morning smoothie ritual. Eat. Nourish. Glow by Amelia Freer- the Queen of all things delicious and healthy. Check out her entire archive of juice and smoothie recipes and how we can use food as medicine. Full of practical advice, I find myself empowered to make healthy decisions about the food I buy and kick unhealthy habits that can make me feel sluggish and exhausted. Amelia makes it easy.

This green coconut smoothie recipe is full of fresh greens and fruit; avocado +coconut that provide healthy fats; banana that creates a creamy, sweet base; coconut milk adds creaminess and complements the flavours from fresh produce.

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Ingredients

  • 8oz/230ml coconut milk (or dairy-free alternative)
  • 8oz water
  • 1 kiwi fruit or granny smith apple
  • ½ banana (preferably ripe and frozen pieces)
  • 3 handfuls of kale or spinach
  • 2 celery sticks
  • ½ cucumber
  • ½ avocado
  • juice of 1 lemon
  • ground ginger
  • shredded unsweetened coconut

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Method

  1. Start with dairy-free milk and water, pour into blender.
  2. Add leafy greens, blend until smooth and leafy chunks are gone.
  3. Add remaining, diced fruit + veg, blend again until smooth.
  4. Pour into a large glass (or a mason jar, you hipster, you).
  5. Gulp, sip or pour into a bowl and add some delicious toppings (see below).

Notes

  • If your smoothie is too thick, add some extra liquid (water or dairy alternative) and blend for a few seconds to thin.
  • If your blender is struggling to make things smooth, try blending your greens and liquid together first, then add the fruit and blend a second time.
  • Enjoy getting creative with some nutritious toppings: a quality protein powder, dried coconut, fresh berries, cacao powder, cinnamon, maca powder, nuts, seeds or a spoonful of nut butter.

Use this helpful guide from simplegreensmoothies.com to get your creative juices flowing and try your own variation

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What are you favourite smoothie recipes? Looking for some additional smoothie or juicing inspiration? Here are my all time favourites:

  • Green Kitchen Stories  – an entire cookbook dedicated to smoothies. Yes, dreams do come true and the photography (if you’re into it) is top notch.
  • Minimalist Baker – lots of delicious smoothie bowl recipes. For those of us that prefer to shovel it in with a spoon and can’t be bothered with a straw.
  • Deliciously Ella  –  known for her nutritious and healing recipes, Ella has loads of quick smoothie and smoothie bowl recipes available for free on her website.

 

Enjoy! x

 

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menu plan monday

food, recipes

Happy Monday, y’all.

I hope your weeks are off to a great start. This week, I’m focusing on AIP recipes that I can batch cook for convenience and that bring more of a variety than justing relying on the paleo go-to of grilled chicken and vegetables. I love food and I am feeling encouraged by some of the improvements in my health and wellness over the past several weeks as I continue diving into the AIP community. Here’s to another week of and culinary adventure, may your days be delicious!

Breakfast Recipes 

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This N’oatmeal (not oatmeal) Breakfast Bowl from Grok Grub, seems like the perfect start to these winter mornings. I made a variation of this last week with pumpkin and coconut and it was surprisingly quick, filling, and sweetened with fruit. I am a huge fan of anything with coconut, and it’s perfect for anyone sensitive to grains, nuts, or eggs.

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This Banana Zucchini Bread from the Saffron Girl is a weekly staple. I have been playing around with so many bread recipes over the past couple of weeks. And this one is a winner! I used apple puree and banana which gave it a nice moist texture that can sometimes be difficult when baking with coconut flour.

 

Warm + Comforting Vegetarian Recipes 

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Carbs are so delicious, am I right? I am missing the ‘full’ factor of grains these days and looking forward to trying this Butternut Squash Risotto from the brilliant ladies over at Autoimmune-Paleo.com. This is a perfect dish for winter and butternut squash always on hand in our kitchen. I love the roasted, nutty and sweet flavour it has. I love incorporating it into lots of our meals- I will probably make this in bulk to have on hand during the week.

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This time of year, a warm bowl of spicy chili is such a comfort. Unfortunately, traditional chili is not very AIP friendly as it is full of nightshades, beans, and dairy. However, the ladies over at Autoimmune-Paleo.com have done it again, and mimicked the texture of tomatoes with carrots and sweet potatoes. Chili is a slow-cooker tradition of ours and I am really excited to try this Carrot + Sweet Potato Chili  recipe that fits the AIP bill.

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This recipe for Stuffed Acorn Squash from Deliciously Organic looks so yum. I anticipate this being an easy mid-week meal and I love that you can fill it with anything that is on hand. I plan on using some shredded carrot, celery, leeks and courgette. At this stage, I will omit the nuts and honey but I think the burst of sweetness from the raisins will be delicious with the savory baked vegetables. I would also consider adding some lean ground turkey with thyme + rosemary for extra protein.

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Have you heard of Buddha Bowls?! Well, they seem to be all the rage, and every recipe I come across looks a-mazing! There seems to be a formula to this delicousness: mixture of greens + grain + beans + seeds + any variety of vegetables + sauce/dressing = Buddha Bowl. I have been totally inspired by this post from the Roasted Root for a Roasted Root Vegetable Buddha Bowl.  The problem (reframe that… challenge…) is how to fit something like this into an AIP lifestyle, but I am convinced to make it happen for my lunches at work this week.

  • Greens: lettuce, spinach, kale, beet greens, chard, arugula, etc.
  • Starch: roasted sweet potato cubes, apple slices, cooked winter squash, zucchini noodles, butternut squash risotto, cauliflower rice, or sweet potato ‘rice’
  • Protein: garden peas, salmon, tuna, shredded chicken
  • Extra Veggies (cooked, or raw, or a combo of both): cauliflower, broccoli, cucumbers, mushrooms, carrots, zucchini, onions, avocado, beets
  • Toppings: toasted coconut, toasted sweet potato hash, plantain chips, olives, pickles, sauerkraut
  • Dressings/Sauce: AIP Kale PestoGreek Tzatziki , Green Curry SauceHummus , Olive Oil + Lemon Juice or Balsamic Vinegar

 

Enjoy your week! With love, from Scotland. x

 

 

 

 

 

 

menu plan monday

food, recipes

Change, cha-cha-changes….  Last month, I was diagnosed with an autoimmune disorder of the thyroid gland called Hashimoto’s Disease. I am four weeks into my treatment and my doctor has been an incredible support and resource for us during this transition. As part of my treatment and efforts to heal my body I am following a diet and lifestyle called Autoimmune Paleo. I am finding that there are lots of amazing bloggers, cookbooks, researchers and supportive online communities. Rather than make life difficult by focusing on the foods that I can’t have, I am embracing the opportunity to try new things and experiment with the things that I can have and at the same time will best support my body.

Here are some of the delicious meals we came across this week. They were full of flavor, easy to make and kind to our budget. Let me know if you try any of these and be sure to give these blogs a peek online or on Pinterest.

Friends, may your weeks be blessed and your hearts be full! x

 

 

Breakfasts: An autoimmune paleo approach does not mean that baking is out. It requires a bit more creativity and patience, but I am loving bananas and apple puree as an egg replacement. Coconut flour and arrowroot flour have also earned a secure spot in our pantry.

Paleo Parent’s, Banana Pumpkin Pucks

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Empowered Sustenance, Banana + Blueberry Muffins

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Warm and Comforting: Perfect time of year with the weather and our work schedules to pull out the slow cooker. Nothing beats coming home from work and dinner is ready!

Comfort Bites, Herb + Coconut Chicken Soup

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Paleo Leaps, Thai Coconut + Sweet Potato Soup 

For AIP, omit nightshade spices. I used chopped garlic, turmeric and ground ginger. 

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Stupid Easy Paleo’s, Zucchini Fritters

For AIP, omit egg (and nightshade spices) + use gelatin replacement or a bit extra coconut flour/oil. 

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In-Season Recipe: I recently saw this salad on display at our local Earthy Cafe. It inspired me to go to the produce section and pick up some blood oranges. They are a gorgeously colorful, juicy and special fruit. I have been slicing it and putting it in my water with sprigs of mint and mixing in with my morning bowl of grapefruit, so yum.

Food52, Fennel + Blood Orange Salad

For AIP, omit walnuts. I used shredded coconut and it was a delicious alternative for some crunch. 

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Be sure to check out all of these incredible cooks and bloggers! x

Love people. Cook them tasty food.

food, lifestyle, recipes

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I legitimately love vegetables.  But it wasn’t always this way.

When you are young, have a wild metabolism and can eat whatever you want, you don’t have to be health-conscious. All that changed about the time that I entered college.  After a trip to South America, I suffered a parasitic infection that eventually turned into an auto immune disorder. I was diagnosed with celiac disease. Back then, there wasn’t much research out and a pack of four gluten-free muffins cost about $8.00. Nowadays, it is easier than ever to find and afford GF options wherever you go. Lots and lots of people are going gluten free. It is a lifestyle that many people have adopted regardless of a diagnosis simply because they feel better. And that’s great!

After my diagnosis and feeling sick all of the time it was time for a change and I began researching holistic, natural healing approaches, and using food as medicine! I now indulge in a gluten-free, plant-based diet and incorporate as many whole foods that I can. I have learned so much through this healing process. At first, my diet felt limited and it was frustrating and negative. But over time I have found ways to turn something negative into something positive and feel that I can spread health and wellness with others.

It is my vision that through the Kilts & Kale blog I can help to demonstrate how easy and delicious healthy food is. There is more to ‘eating healthy’ than just iceberg lettuce mix and carrot sticks. You can still eat healthy and have delectable desserts, flavorful dips, cozy baked goods, hearty grains and a rainbow of incredible fruit and veggies, nature’s nutritious gift to us.

I am not a trained chef. I am not a nutritionist. But I love to read about food, experiment with it and most of all, consume it! I find inspiration in so many places and I will be highlighting several of my favorite cookbooks and cooking blogs on K&K over time.

There are a few things that I try and keep in mind with recipes. I try to keep food simple yet creative. It is important to me that the food is easy to cook, affordable, wholesome and environmentally friendly. I hope K&K can be a way to encourage myself and others to prepare food with love and care for our bodies and our planet. Keep your eye out for recipes and ideas coming up on the blog.

Love-People.-Cook-them-tasty-food.

Small shout out to a fantastic spice shop, Penzey’s Spices. They have a crazy selection of spices and a little something extra worth sticking on your car or fridge. I think we can all agree that this is way better than any political bumper sticker I have ever seen. All together now, let’s love people and cook them tasty food!