menu plan monday

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 

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.

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 

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.

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.

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.

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 Pesto, Greek Tzatziki , Green Curry Sauce, Hummus , Olive Oil + Lemon Juice or Balsamic Vinegar

 

Enjoy your week! With love, from Scotland. x

 

 

 

 

 

 

Grain Free Pumpkin Bread

When the smell of cinnamony, nutmeggy pumpkin bread fills your home, it’s a special kind of nirvana in the nostrils. During these cold, dark and damp winter months in Edinburgh this easy pumpkin bread has won us over, time and time again. This perfectly moist, gluten-free, dairy-free and egg-free pumpkin quick bread is made with high protein almond flour and has no processed or refined sugars.

Ingredients – serves 4

• 1/2 cup almond flour
• 1/2 cup coconut flour
• ¼ teaspoon sea salt
• ½ teaspoon baking soda
• 1 tablespoon ground cinnamon
• 1 teaspoon ground nutmeg
• ½ teaspoon ground cloves
• ½ cup pureed pumpkin
• 3 tablespoons honey
• 1/4 teaspoon vanilla
• 2 bananas (with a little green, too ripe does not work well for this)

 

Method

1. In a large bowl, combine all dry ingredients; flours, salt, baking soda and spices
2. In a food processor, combine wet ingredients; pumpkin, honey, vanilla and banana, pulse for 2 minutes
3. Scoop batter into a mini loaf pan
4. Bake at 350°F (or 170°C)  for 35-45 minutes
5. Cool for 20-30 minutes
6. Take a whiff of pumpkin filling your kitchen, serve warm and share with your people

Notes

• I have experimented with this recipe a few times. Eggs, no eggs, ‘flax eggs’, gelatin, banana… I opt for the vegan option because mashed banana makes a really nice binder. The texture is just right and it really brings out the pumpkin and spices in this recipe.
• For another vegan friendly option, substitute the honey with date syrup or agave nectar
• If you want an extra sweet treat, toss in some raisins and/or dark chocolate chips to the batter before baking
• For an additional crunch, mix in or top the loaf with your favorite nuts or seeds halfway through baking
• Coconut flour absorbs anything its mixed with. If your mixture seems a bit dry, stir in some dairy (2 tbs. at a time) of your choice to make a little wetter before putting in your loaf pan

I’m in love with pumpkin and I don’t care who knows it! I have had my share of the stuff for months now; curries, breads, pancakes, stews, breakfast hash… and I don’t plan on stopping.

If you too, are experiencing pumpkin obsession/heaven what is your favorite pumpkin recipe? How do you prefer to prepare winter squash that is in abundance this time of year?

 

x

overnight pumpkin spice oats

This time of year I crave all things pumpkin. Pumpkin bread, pumpkin chili, pumpkin risotto, pumpkin curry, pumpkin pancakes – sweet or savory, the options are endlessly mouthwatering. It is finally pumpkin season, and the reasons to celebrate are many.

Pumpkin is all that it is cracked up to be- and more. It’s quite magical really, and therefore it’s OK to be totally obsessed with this season’s superfood. Pumpkin will help you feel feel fuller, longer. It packs dietary fiber and is a low calorie food, keeping that waistline in check. It can boost vision, as one cup packs more than 200% of your daily Vitamin A.  Pumpkins can help lower blood pressure, help you sleep better, promote a healthy heart, alleviate constipation and/or diarrhea (like I said, it’s magical), restore your body’s balance of electrolytes and boost your mood.

This recipe for pumpkin spice oats is simple and quick because it is prepared the night before and includes only five baseline ingredients; oats, pumpkin, yogurt, chia seeds and milk.  Your body will reap the benefits of fiber (thank you, oats), healthy omega fats (thank you, chia seeds) and satisfying plant-nutrition (thank you, pumpkin and yogurt). Overnight, the oats and seeds are soaked into the pumpkin, yogurt and milk, which means that the oats become deliciously soft, creamy and easy to digest. The chia seeds expand and create a pudding type texture that will have you wanting it every day of the week.

Ingredients

3/4 cup gluten free oats

1/2 cup coconut or almond milk

1/3 cup dairy-free plain yogurt (I really like this coconut yogurt, but soy yogurt is also delicious and a bit easier to find)

1/2 cup pureed pumpkin

2 tablespoons of chia seeds

1/2 tsp of each, sprinkle in some cinnamon, nutmeg, ground clove

Method

Are you ready for the easiest thing ever?

Place all of the base ingredients in a jar and stir them all together. Secure the lid and pop in the fridge to store overnight or for at least a few hours. The End. Really!

Extra cinnamon, pecans or raw pumpkin seeds are the perfect toppings for this pumpkin spice recipe. Feel free to experiment with what you like and what you have on hand: almond butter, sliced almonds, unsweetened coconut chips, or drizzle some honey or agave nectar. Make it a dessert with some carob or dark chocolate chips.

With all overnight oats, the toppings are endless, click here to see a Kilts+Kale post for a basic overnight oats recipe.

Notes

If you tolerate dairy, use your favorite yogurt and milk

If plain yogurt is not your favorite, try adding a teaspoon of vanilla extract or stevia to add more flavor

If your oats are a bit thicker than you would like in the morning, just add some milk and stir in until you find a consistency that you like

I hope you enjoy this fall treat and this first weekend of October!

x

pea + mint hummus

Me and a delicious snack are two peas in a pod.

There is no better place to get some snackspiration than at Earthy Café. On a recent visit, I indulged in some serious snack samples of homemade dips and spreads. Unique recipes like Lemon Hummus with Harissa, White Bean and Basil and Pistachio Hummus with Feta were all on point. After all of this sampling, I was inspired to try making our own using something in season and a bit unusual.

Pea + mint is not a new concept, it is a classic flavour combination but a bit out of the ordinary for me. However, this summer I had my first bowl of pea and mint soup and… wowza, loved it. Loved it so much I wanted it in dip form.

This dip is a simple, fresh and healthy way to snack. Peas might be small but they are packed with nutrients. A cup of peas contains about 115 calories, 8 grams of protein, and 14 grams of net carbs. Peas are an excellent source of folic acid, vitamin C and vitamin K and also rich in calcium, iron, zinc, copper and manganese.

I hope you enjoy this twist on hummus and the flavours that it brings with it! Who knows, you too might be in for a surprise.

INGREDIENTS

serves 4-6

1/2 pound frozen green peas, thawed

1/2 tin chickpeas

1 clove fresh garlic, peeled and coarsely chopped

1/4 red onion, diced

1/4 cup extra virgin olive oil

2 tbs tahini

1/4 cup fresh mint leaves (about 3 to 4 sprigs), chopped

1/2 tsp black pepper

Juice of one lemon

Sea salt, according to taste

METHOD

1 In a small pan over medium heat, sauté chopped onion and garlic until soft and translucent, but not browned, about 4-5 minutes.

2 Combine all of the ingredients in a food processor and blend until smooth and well combined. Serve chilled. Easy peasy.

NOTES

As with all hummus, there are countless ways to serve it up!

• Enjoy as a dip for veggies- cut up carrot, cucumber, pepper or courgette
• Enjoy as a spread over your favourite crunch – slices of whole grain pita, warm toast, or oatcakes
• Top it up with grated feta, goat cheese, pumpkin seeds or reserved green peas

Enjoy!

x

beetroot hummus

Some people are terrified of beets.  Fair enough, they have a habit of bleeding over everything (my white cutting board loves this), they look a little out of this world and unfortunately, the pickled-vinegary-crinkle-cut variety have caused most people to turn them down. You might have even had a nightmare or two about being stranded at Dwight Schrute’s beet farm. Whatever it is, can I encourage you to give beets another chance? Beetroot is a unique combination of sweetness and earthiness. They provide our bodies with high-levels of potassium, magnesium, fiber, phosphorus, iron, vitamins A, B & C, beta-carotene and folic acid. Beets can be pressed into fresh juices and, believe it or not, added to chocolate cake and brownie recipes. They can also boost our mental health, lower blood pressure and fight off cancer! Enough said. Aside from their shared earthiness, beetroot and cumin could not be more different. The sweetness of beetroot is spiced up by cumin’s smoky edge and is deliciously creamy when mixed with chickpeas. It’s the perfect dip for a healthy snack or addition to supper. Ingredients  200g roasted beetroot / 2 medium  150g chickpeas 1 large garlic glove, crushed 50g almonds or walnuts 1 tablespoon cumin lemon 1 tablespoon olive oil sea salt and ground pepper Method Beetroots can be cooked in the oven at 200ºC/400ºF for about 45 minutes, but I prefer to sautée them on the cooktop on medium heat with olive oil until tender. Either way, the beetroot should be soft not shrunk. Once cooked, leave on the side to cool. In a food processor, blend the nuts into chunky crumbs. Add the beetroot, chickpeas, and 1/2 of the garlic, cumin, lemon juice, olive oil, salt and pepper. Blend in the processor until the ingredients form a thick pasty texture. Taste and adjust the flavors to your liking. I take more of everything and add the remaining 1/2 of the ingredients; garlic, cumin, lemon juice, salt and pepper and even a little parsley. If you find that the dip is too thick, continue by adding 1/2 tablespoon of olive oil at a time and pulsating in the food processor until your desired consistency. Notes We enjoyed this hummus with organic gluten-free oatcakes. It could also be  served with warm pitta bread, spread on chunky seeded toast or scooped on top of a fresh spring salad. If you are not dairy-free or vegan, try topping with crumbled goat cheese for an extra flare of flavor.

overnight coconut chia oats

Scotland has a long and fascinating history with oats.

I am not ashamed. This is precisely the kind of thing that I geek out about. I am currently trying to convince Ryan that we need to go and tour an 800-year old oat mill in Alford, Scotland. Yes, they have been milling oats for a very long time and they host the World Porridge Making Championship – I must go and experience this. Oats are a serious food staple here and I love how versatile and easy they are.

If you have perused Instagram or Pinterest lately you know that overnight oats and chia pudding are all the rage. This recipe combines both recipes and will give you an easy way to get the nutrients and energy you need to start your day. Or if you are like me, it makes the perfect afternoon snack.

This is a quick morning meal because it is prepared the night before and includes only four baseline ingredients; oats, yogurt, chia seeds and almond milk. The toppings are endless and totally up to you. Your body will reap the benefits of fiber (thank you, oats), healthy omega fats (thank you, chia seeds) and satisfying plant-based protein (thank you, yogurt and almond milk). The oats and seeds are soaked into the yogurt and almond milk, which means that the oats become deliciously soft, creamy and easy to digest. The chia seeds expand and create a pudding type texture that will  have you wanting it every day of the week.

Ingredients 

1/2 cup gluten free oats

1/4 cup almond milk

1/4 cup dairy-free yogurt (I really like this coconut yogurt, but soy yogurt is also delicious and slightly easier to find)

2 tablespoons of chia seeds

Method 

Place all of the base ingredients in a jar and stir them all together. Secure the lid and pop in the fridge to store overnight or for at least a few hours.

When you are ready to eat, get creative with your toppings. They are endless, experiment with what you like and what you have on hand: sliced bananas, blueberries, strawberries, almond butter, sliced almonds, unsweetened coconut chips, pumpkin seeds, cinnamon, honey or drizzle some agave.

Notes

If you are not dairy-free use your favorite yogurt and milk

If plain yogurt is not your favorite, try adding a teaspoon of vanilla extract or fresh fruit to add more flavor.

Enjoy and I hope you have a delicious start to your week!