Peanut butter cup baked rice pudding

Peanut butter cup (or sunbutter) baked rice pudding with chocolate sauce

Don't call me a cook anymore. These days I'm a scientist. Instead of splitting atoms, I'm examining the composition of the carbohydrates I eat. I want to eat mainly easy-to-digest carbohydrates because difficult-to-digest ones lead to malabsorption, fermentation and bacterial overgrowth.

On a given day, my carbohydrate intake is a balancing act between carbs that range from low to high glycemic. Admittedly, most of my foods are in the moderate glycemic category. Foods that are low glycemic (most grains, legumes, nuts/seeds) have the greatest fermentation potential.

I select most of my foods from moderate glycemic vegetables. Then, I sprinkle in a few higher glycemic foods such as seed or nut butter and fruit. Proteins, such as meat, fish and eggs, and healthy fats are added to the mix, along with an occasional grain, like jasmine rice.

Then, of course, there is the chocolate/sunbutter/peanut butter food group. Even in restricted diets, you have to make room for an occasional treat. Peanut Butter (Sunbutter) Cup Baked Rice Pudding falls into that special food group.

 But on my diet, I have to plan my entire day around the fermentation potential of whatever treat I prepare and eat. If I decide to eat Peanut Butter (Sunbutter) Cup Baked Rice Pudding, I know I am looking at some ingredients with low to moderate glycemic indexes. That means throughout the day, I need to eat lots of foods with little fermentation potential, such as salads with lots of protein and some moderate veggies. It would mean skipping other seed or nut butter snacks and limiting fruit to one-half-cup serving at most.

You will need these ingredients for one huge serving of PB (SB) Cup Baked Rice Pudding. The whole thing has a fermentation of 6, out 20-25 points for an average day. You also could prepare it in two small ramekins and have two servings with FP of 3 per serving.

1/2 cup cooked jasmine rice
1 egg
1/8 tsp. vanilla extract
1/8 cup milk beverage of choice
Liquid stevia drops
1/8 tsp. salt
1 T. cocoa powder (raw powders are harder to digest)
1-2 T. sunbutter or peanut butter
Optional: chocolate topping (melt coconut oil and stir in additional cocoa powder and some stevia, to taste)

Instructions:

Add all ingredients (except for chocolate topping) into a small bowl. Stir to mix. Pour mixture into one large ramekin or two small ones. Microwave for 1-1/2 minutes. Top with chocolate topping and serve hot.

Naps are special with friends

Note: Freeze leftovers and defrost in microwave when ready to eat.

Recipe contributed to: http://www.tessadomesticdiva.com/2014/07/allergy-free-wednesday-127.html

http://www.tessadomesticdiva.com/2014/07/allergy-free-wednesday-127-2.html

Sunbutter rice pudding, dessert or breakfast in a bowl

Fur pups chilling out on a hot day

These days when I prepare a meal or snack, I feel more like a scientist than a chef. Why? I need to know so much more about my food than, "Does it taste good?"

 I need to know it's chemical composition; whether it contains "resistant starch" (starch that isn't easily absorbed); whether it digests easily (it's fermentation potential); whether it's high or low glycemic.Why do I need all this information? I must limit difficult-to-digest carbohydrates in my diet in order to control my IBS-like symptoms, related to bacterial overgrowth.

I can't just grab food and insert into mouth anymore. Everything has to be scientifically evaluated for fermentable material.

Sunbutter rice pudding becomes dessert with chocolate bits on top

Many individuals with an autoimmune disease find relief by eliminating traditional foods and switching to low glycemic foods, like quinoa, lentils, black beans, oatmeal, etc. I can't eat these foods without increasing my symptoms. These foods contain resistant starches or starches that aren't absorbed. Moderate amounts of resistant starch aren't a problem for most healthy people but in individuals with digestive illnesses, they can fuel the overgrowth of bacteria in the small intestine or SIBO.

My new scientific know-how about foods has enabled me to find some starches I can eat in moderation.I look for ones that contain more amylopectin starch (higher glycemic index), such as jasmine rice, short grain sticky rice (sushi rice) and certain varieties of potatoes.

Yes, I can't believe I am eating jasmine rice, something I avoided for years because it was high glycemic. It's easier to digest and absorb than foods containing more amylose starch (lower glycemic index), such as basmati rice or oats. I always eat it fully cooked and hot because undercooked or cooked, then cooled foods contain more resistant starch---another science lesson.

Here's what you need for 4 servings of heavenly Sunbutter Rice Pudding:

1/2 cup uncooked jasmine rice
1 1/4 cup milk of choice
pinch of salt
1/4 cup sunbutter or peanut butter or other nut butter
1/3 cup water
1 tsp. vanilla extract
stevia or other sweetener, to taste
optional chocolate chips

 Here's what you do:

In a medium saucepan with lid, cook rice, milk with pinch of salt for 40 minutes. Stir in the sunbutter and water and return to boil. Turn off the heat and leave for 20 minutes. Stir in the sweetener, vanilla and optional chocolate chips.

Now, enjoy your delicious pudding for breakfast or dessert.

Recipe contributed to:

http://wholenewmom.com/traditional-tuesday/foolproof-gf-pizza-crust-dark-chocolate-cherry-tart-butter-pecan-ice-cream-v-cauliflower-nuggets/




 

Get dreamy with a Dreamscape chai latte

Bailey, king of the ice chests

"Chai. It starts with a soft “ch” and rhymes with sigh (of contentment, naturally)." I borrowed this from the Oregon Chai website because the sigh of contentment is exactly what I experience when I sip a cup of chai tea.

No wonder, I couldn't resist purchasing a box of Oregon Chai Dreamscape tea bags. Dreamscape is a blissful blend of organic Rooibos, organic honeybush, ginger root, clove bud, cardamom seed, cassia bark (cinnamon). This caffeine-free blend is perfect for an evening cup of tea or latte. What am I saying? This chai tea is perfect anytime. If you prefer a bit of caffeine, there are the Oregon Chai Original Tea Bags, made with Assam black tea.

Chai. It starts with a soft “ch” and rhymes with sigh (of contentment, naturally)."

Along with its blissful taste, chai tea offers many health benefits. Rooibos and Honeybush are caffeine-free herbal teas grown high in the mountains of South Africa. Like regular tea, rooibos tea contains flavonoids which act as antioxidants. The flavonoids in rooibos can't take on those found in green tea but are pretty close challengers. And if you are avoiding caffeine, rooibos is a great alternative to green tea.

I love foam on my lattes. Here's how you get a super foamy Dreamscape Latte.

Place in your blender: 1 1/2 cup  of brewed Oregon Chai Dreamscape Tea, 1/4 cup milk beverage of your choice, 1/4 tsp. vanilla bean powder, 1 tsp. cocoa powder, dash of ground cinnamon and nutmeg, 2 tsp. coconut oil, 1 T. Great Lakes gelatin powder,  stevia or sweetener of choice.

Adding the gelatin powder is the trick to getting a great foamy latte.

Blend your latte until smooth and foamy. Sip while uttering a sign of complete contentment.

Recipe submitted to:

http://wholenewmom.com/traditional-tuesday/addictive-coconut-chips-dairy-free-strawberry-milk-grain-free-desserts-galore/

July 4 cheesecake: lactose intolerant may be able to enjoy dairy treat

Mini New York cheesecake

Cheesecake can be on your menu for July 4^th even if you are lactose intolerant. Researchers have found that lactose intolerant people can tolerate up to one serving of milk, yogurt, cheese or other dairy products in a sitting.

I am one of the estimated 50 million sufferers of lactose intolerance in the U.S. Lactose intolerance is the body’s inability to break down the natural sugar, lactose, found in dairy products. Those of us who do not produce enough of the enzyme lactase come in all shapes, sizes and ethnicities. About eight percent of European Americans have lactose intolerance, about 10 percent of Hispanics and 19.5 percent of African Americans.

Lactose intolerance is not the same as milk allergy. An allergy is triggered by the immune system not the digestive system as with lactose intolerance. Someone with milk allergy must avoid milk and dairy products.

For years, I have avoided milk because that’s what most people believed you had to do to prevent the symptoms of lactose intolerance which include abdominal pain, nausea, bloating, gas, cramps or diarrhea after consuming dairy products. Turns out total avoidance of dairy wasn’t necessary, according to researchers.

Imagine my surprise when a lactose intolerant friend conveyed this information to me. She regularly consumes Greek yogurt to get the beneficial bacteria, calcium and protein. I was dubious until I checked out her information.

Here’s what I found out. Both the National Medical Association and a National Institutes of Health expert panel recommend that lactose intolerant individuals try to keep dairy foods in their diet. Studies show that many can tolerate up to one cup of milk or 12 grams of lactose.

Keep in mind these guidelines are a general rule of thumb. How much you can handle varies from individual to individual. Eating dairy with some other food also increases its odds of being tolerated.

You can start by trying just a little. Here is a list of some dairy foods to try and the amount of lactose they contain per serving.

• ¾ cup of plain yogurt: 13 grams of lactose
• ¾ cup of low fat or nonfat Greek yogurt: 4 grams
• ½ cup low fat cottage cheese: 3 grams
• 1 ounce of sharp cheddar cheese or Swiss cheese: less than 1 gram. 

Here’s a recipe with Greek or regular yogurt that you can add to your July 4 picnic menu.

New York Cheesecake recipe ingredients

(Makes 5-6 mini cheesecakes in ramekins or one 7-inch cheesecake)

Crust:

½ cup almond flour

½ cup pitted dates

1 tsp. vanilla extract

Water as needed

Filling:

1 cup farmer’s cheese or cottage cheese (low fat)

2 cups non-fat Greek yogurt or regular yogurt

2 tsp. lemon juice

3 T. honey or sweetener of choice

2-3 tsp. unflavored gelatin

Directions:

Place the almond flour, dates and vanilla in a food processor. Blend until combined. Add 1-2 T. water if needed to make the mixture stickier. Press the dough into a 7-8-inch pie pan, lightly sprayed or oiled. Place in the fridge.

For the filling, process the yogurt, cheese, lemon juice and sweetener in a food processor. Set aside while you prepare the gelatin. Place the gelatin in a small heat-proof mug or cup. Add 3-4 tsp. of water and stir until the gelatin softens.

Place the cup with gelatin in a skillet, filled with ½-inch of water. Heat the skillet with mug on the stove on medium heat. Stir the gelatin until it dissolves. Then, turn off the stove and remove the cup of gelatin from the skillet.

Add the gelatin solution to the filling mixture in the food processor. Blend until mixed.

Pour the filling in the crust-lined pie pan or ramekins if making mini cheesecakes. Refrigerate for one hour to allow the cheesecake to set. Serve topped with berries.

Recipe submitted to:

 http://www.realfoodallergyfree.com/2014/07/mexican-quinoa-salad-summer-chicken-salad-graham-crackers-and-banana-bread/

Seared cauliflower steaks with chard, asparagus and shrimp

I pedaled my bike to the farmer's market and came back with some yummy produce. I incorporated a lot of it into my Seared Cauliflower Steaks with Chard, Asparagus and Shrimp. I got the idea for this recipe from chef Ryan Scott of the LiveWell Network.

The original (sounded delicious) recipe had seared cauliflower steaks with crispy quinoa, golden raisins, hazelnuts, watercress and sherry dressing. I have to avoid most of the ingredients but maybe you don't so here's the link: http://livewellnetwork.com/Food-Rush/recipes/Seared-Cauliflower-with-Golden-Raisins-Watercress-Crispy-Quinoa-Hazelnuts-and-Sherry-Dressing/9496535

Here's how I made my version. Oh, I have to weigh my carbohydrates so I am including how many grams I used.
First you will need:
1 T. apple cider vinegar
Juice of 1 lemon
salt and pepper
2 tsp. dijon mustard
2 T. olive oil
1 cauliflower steak, slice of cauliflower 1/2-inch thick (80 grams)
6-8 shrimp
2 cups mixed greens (80 grams)
1 stalk of Swiss Chard (80 grams)
1/2 cup zucchini, cut into matchstick pieces (80 grams)
1 radish, cut into matchsticks (20 grams)
Few baby kale leaves (10 grams)
3 stalks asparagus, cut into 1-2-inch pieces (40 grams)
small handful of microgreens, baby greens cut from the garden

Here are the directions:

Whisk vinegar, Dijon mustard, olive oil and lemon juice until emulsified. Season with salt and pepper. Set dressing aside.

In a medium saucepan, blanch cauliflower in boiling water for three minutes. Remove from the pot. In a large skillet, heat olive oil over high heat and sear cauliflower until golden brown on both sides (Note: This is the best way I have ever eat cauliflower). Remove from the skillet. Season with salt and pepper.

In the same skillet, heat some additional olive oil and saute the zucchini, chard, kale and asparagus. Finally, saute your shrimp.

Toss mixed greens, sauteed veggies and shrimp with the vinaigrette. Arrange veggie/shrimp mixture around the cauliflower steak on a plate. Spoon on additional vinaigrette. Garnish with microgreens if you have some in your garden. I simply clipped off the tender leaves of baby lettuces, kale, beets and chard from plants growing in the garden.

Recipe submitted to:
http://laurasglutenfreepantry.com/2014/06/allergy-free-wednesdays-blog-hop-123.html

Recycled can makes kitchen tool for layered salad entree

Layered salad entree made with recycled can

A recycled can helped me turn my everyday salad with veggies and miscellaneous ingredients into something artistic and delicious.

 Start by saving and washing one 12-16 ounce can, and removing the top and bottom. Save either the top or bottom. Remove the label from the can. Line the can with a piece of parchment paper.

New kitchen gadget, ready to help create a layered entree

Layered entrees yummy and easy to make

Shop fur kids (l-r): Bailey, Nika, Misha

You can use your can to make just about any kind of layered entree. Choose whatever ingredients you want but you will need some foods that are a bit sticky, the goo so to speak to hold things together. Here are some ideas: pureed squash or cauliflower , rice, eggs, farmer's cheese, lactose-free yogurt, shrimp or other protein such as tofu or seed/nut butters, lettuce greens, micro-greens, sprouts, sauteed veggies of choice. You also could try pureed sweet potatoes or hummus. I can't eat these but they are gooey.

Here's what I  used for one entree:
2 T. farmer's cheese
1 egg yolk, over easy
Sauteed veggies including:1 stalk bok choy, chopped; 1/2 cup zucchini matchsticks;1 T. diced red pepper; and 2 T. diced carrot
1-2 T. olive oil
salt and pepper
1/4 avocado, mashed
2 T. microgreens or sprouts
2 handfuls lettuce greens
6 shrimp, chopped

 Here's what you do:

 Prepare your can as shown above. Place the can on your serving plate. Begin layering in your ingredients. Start with something gooey for the bottom. I used the mashed avocado. The possibilities are endless. Mashed veggies such as squash, sweet potato and beans work well but some of these are off limits for the SIBO diet.

The trick is layering in something gooey every third layer. I went guacamole, sauteed veggies, shrimp, farmer's cheese, sauteed veggies, egg, shrimp, farmer's cheese.

Place the lid on top of your layers and press down to firm everything up. Carefully push down on the lid to slide the salad out of the can. It should end up perfectly layered on your plate.

 I garnished with microgreens and arranged lettuce greens around the inverted salad.

Recipe contributed to:
 http://www.tessadomesticdiva.com/2014/06/allergy-free-wednesday-122.html

Chocolate ganache mini pies with strawberries

Strawberry ganache mini pies with strawberries

Yummy, luscious strawberries are in season, and they are so wonderful! I guess you can tell I love strawberries.

Unfortunately, they have a high fermentation potential (FP) because of the types of sugars they contain. Like most fruit, they can be malabsorbed providing food for the growth of bad bacteria in the gut. They are low in calories but individuals with irritable bowel syndrome need to look at FP. About 6 small strawberries have an FP of 6, and I need to keep my daily FP 20-25 until more of my symptoms resolve.

Sigh. I have strawberries infrequently which makes them a super special treat. Now, if you add chocolate or nuts or seeds to the mix, you have increased the FP yet again. It doesn't mean I can't still have these ingredients but I have to watch my portion size and what else I eat during the day, kind of like saving up FP points.

I'm making Chocolate Ganache Mini Pies with Strawberries for Father's Day. Individuals, like hubby, can eat a whole mini pie and garnish with tons of strawberries, if they like. I will stick with a mini, mini portion, topped with two strawberries.

Bailey gives my bike a safety check while on his new cat tree.

 Here's what you need for 2 chocolate ganache mini pies with strawberries:

For the crust:
4 T. almond flour or substitute sunflower seed flour if allergic to nuts
3 T. melted coconut oil
dash of cinnamon
1 T. cocoa powder
powdered stevia, to taste, or other desired sweetener

For the ganache:
2 T. melted coconut oil
2 T.. sunbutter or almond butter
1 T. cocoa powder
1-2 T. soymilk or other alternative dairy beverage
vanilla stevia, to taste, or other sweetener of choice

For the topping:
Strawberries, as many as you want

Here's what you do:

Mix almond or sunflower seed flower with cocoa, cinnamon, melted coconut oil and stevia. Divide the mixture and press into two mini tart pans with removeable bottoms. Place in the fridge or freezer to firm up the crusts.

 Next, mix up the ganache. Combine melted coconut oil with sunbutter. Stir in the cocoa and stevia. Add the soy or other milk and stir into a thickened chocolate mixture.

Spoon an equal amount of the ganache into each mini tart pan. Top with strawberries and serve.

 Recipe contributed to:
http://wholenewmom.com/traditional-tuesday/blueberry-oat-squares-balsamic-strawberry-basil-ice-cream-almond-joy-bites-golden-graham-cereal-important-breast-cancer-prevention/#more-28089

Asparagus and artichoke salad, and ways to fix digestive problems

Bailey, the cat, teases Nika, the malamute, from his safety zone.

Have you noticed how complicated we humans seems to make things? As an example, my husband developed a red rash on his arms that wouldn't clear up. He started thinking allergy to hand soap or detergent or hand lotion or some mysterious illness or skin disorder.

The cause was really quite simple to figure out. Every day, he was cutting fresh grass to feed to his horse as a treat. She loved the tasty snack but hubby's skin had developed contact dermatitis to grass, which has microscopic barbs that can result in an allergic reaction. The easy solution was he started wearing long sleeves when cutting the grass and the rash disappeared.

Digestive problems aren't quite so easy to figure out but sometimes, there is something that we overlook.  I have always been a fast eater. As I have dashed about my busy day, eating has taken second place to every thing else. I've heard and ignored recommendations that you should chew your food slowly until each bite basically resembles a paste before you swallow.

Recently, I decided to really get serious about the slow chewing process to see if it would help when added to what I already do. I am taking digestive supplements (HCL-pepsin, digestive enzymes), eating easy-to-digest carbohydrates and seeing some benefit. But I'm still not getting the relief I want.

Eureka! Chewing slowly and turning each mouthful of food into a fine paste actually helped. Yes, meals take a lot longer to consume, sometimes as much as an hour but it makes a difference.

Here are some important lessons I've learned in the past few months:

• Chew slowly, take your time with each meal, swallow only when the food is a fine paste.
• You need to chew each bite for about 20 seconds.
• Take some additional time before getting the next bite.
• Measure and weigh your carbohydrates. Eat hard-to-digest (high glycemic) ones in very small quantities.
• Take digestive bitters, either before or after meals.  I prefer to take mine after breakfast and dinner. I take one teaspoon of Swedish Digestive Bitters, alcohol free.
• Don't eat after 8 p.m. Eating earlier gives you more time to digest food before becoming less active as the evening wears on.

Artichoke, asparagus and shrimp salad with cucumber dressing

I continue to eat lots of salads. My latest creation is an Asparagus, Artichoke and Shrimp Salad. My recipe is a remake of one I saw on the Steven and Chris Show on the LiveWell Network.

Here's what you need for one salad:

1/2 cucumber (for dressing)
1 tsp. cider vinegar
1/4 tsp. dried dill
1/2 tsp. Eden mustard
salt and pepper, to taste
drop of liquid stevia, if desired
6 very thinly sliced cucumber rounds
3 blanched asparagus spears, cut into one-inch pieces
5-6 cooked shrimp
2 artichoke quarters, steamed
1 tsp. lemon zest
1/2 small zucchini, cut into matchstick pieces, and steamed
2 large handfuls mixed greens
1 T. shredded carrot

Here's what you do:

Make the cucumber dressing: combine 1/2 peeled cucumber, vinegar, dill, mustard, stevia, salt and pepper in a food processor and blend until smooth. Set aside to chill in the fridge.

Steam your asparagus spears, artichokes and zucchini. Plunge into ice water to cool off. If desired, saute your zucchini pieces or serve raw.

Assemble your salad. Arrange cucumber rounds in a circle on a plate. Toss greens, shrimp and other veggies with desired amount of cucumber dressing. Garnish with shredded carrot.

Recipe contributed to: http://www.tessadomesticdiva.com/2014/06/allergy-free-wednesday-120.html

Seafood and watermelon salad

Bailey, the cat, does a live photo frame session for Nika, the malamute.

Having an impaired gut changes everything with the most obvious being how one eats. What to eat to heal one's gut should be easy to figure out. Right? The problem is we humans are all about 99.9 percent similar. It's that one-tenth of one percent difference that makes prescribing a one-size-fits-all diet next to impossible.
I guess that explains why I have been on an extended journey trying to find the eating plan that works for me and my health issues. 

I believe the human body is waiting to be healed provided you give it the right tools. But finding the foods and/or supplements that will help can be challenging. When you do find something, don't be surprised if you have to tweak it a little bit as time goes on.

Seafood and watermelon salad

It was only two summers ago that I was trying a vegan diet. Next, there was the Specific Carbohydrate Diet (SCD). Neither of these diets was a good fit for me and my symptoms roared back. After that, I was on the Paleo Autoimmune Protocol (AIP). This diet gave me hope for awhile. None of these diets worked for me because there was too much reliance on carbohydrates which it turns out are my problem.

Now, I have turned to the Fast Tract diet which limits carbohydrates that are prone to not being digested by individuals with impaired guts. It's a science-based diet that categorizes carbohydrates by how likely they are to be malabsorbed which results in foods staying in the gut too long and promoting the growth of bad bacteria.

The diet runs counter to what I have believed in the past. That is I need to eat low glycemic foods but those foods are the most likely to be malabsorbed because they are difficult to digest. Many of my favorite foods are low glycemic. Is it possible to eat them without experiencing problems?

Yes, it is. The trick is to eat small amounts and use a scale to weigh your portions and keep you honest. For instance, I always would like an occasional piece of chocolate but this treat is prone to cause fermentation problems. To deal with this, I just eat a one-by-one inch square of my own homemade chocolate. I mix 2 T. of coconut oil with 1 T. of almond butter or sunbutter and 1 T. cocoa powder and stevia, to taste. Once this mixture is set, it provides enough for about 8-10 little tastes. I would like more but the consequences aren't worth it. I wouldn't recommend making this very often unless you have lots of willpower.

I eat tons of salads. In the past, I piled on too many veggies, which normally people would say is healthy. But in my case, my sensitivity to carbohydrates even applies to something healthy, like veggies. Many are difficult to digest which means I must weigh my carbohydrates to avoid getting too much.

Yes, I feel like I'm on the Weight Watchers' diet but it works (isn't that what they say in the ads). Since weighing and controlling my carbs (of all kinds), I have lost all those stubborn pounds I couldn't get rid of with other diets that didn't restrict amount and types of carbs. My weight also doesn't vary at all each day. My digestion works so much better. I'm not saying there isn't still room for improvement but I am giving things more time.

Here's the directions for one of my favorite salads, Seafood and Watermelon Salad. Follow the recommended food amounts to make it easy on your digestion.

Here's what you need:

For the miso dressing:

2 T. miso paste
juice of 1 lemon
2 T. water
1 T. olive oil
1 drop liquid stevia

For the avocado dressing:

1/4 avocado
Juice of 1 lime
salt and pepper, to taste
water to thin to desired consistency

For the salad:

4-6 medium shrimp
2-4 medium scallops
1 stalk bok choy (weight should be 80 grams)
1 stalk celery (40 grams)
2 cups spring mix (80 grams)
1 radish, 1/4 cucumber,  1/8 Roma tomato diced (combined 80 grams)
watermelon chunks (60 grams or about 1/2 cup)
 


 

"I think I need a bigger helmet."

 Here's what you do:

Mix up the miso dressing by putting everything in your blender. You don't need to clean your blender to mix up the avocado dressing. Add water to reach your desired consistency. I wanted my thin like a regular dressing but you might prefer a guacamole-type consistency. I chose to make mine thin in order to limit my intake of avocado which is difficult to digest for me. Put both dressings in the fridge to chill.

Steam your seafood. Plunge into cold water if you want to serve it cold. To serve warm, saute the shrimp and scallops with your bok choy. Dice the radish, cucumber and tomato. Chop the watermelon chunks.

 To plate up, drizzle on a base of 1-2 T. miso dressing. Top with a sprinkling of salad greens. Layer on the seafood, bok choy and other diced veggies. Drizzle on 1-2 T. of the avocado dressing. Place the watermelon pieces around the base of the salad as well as the remaining salad greens. Drizzle on more of either dressing, if desired. Sprinkle on salt and pepper, to taste.

Recipe contributed to: http://www.tessadomesticdiva.com/2014/05/allergy-free-wednesday-119.html

Cauliflower pizettes

Cauliflower pizettes

Cauliflower has always been one of my favorite veggies. On my new diet to rebalance the good and bad bacteria in my gut, I have to beware of veggies that are hard to digest (high fermentation potention=FP). Cauliflower has an FP of 3 which is fairly low. Problem is it doesn't take much cauliflower to tip the FP scales. You get only about 1/2 cup of cauliflower for one serving.

I made these cauliflower pizettes as a snack or side dish to fill my craving for cauliflower and pizza. They only take these ingredients:

1 head of cauliflower, sliced into steaks
1 Roma tomato, sliced thin
Farmers' cheese (lactose free)
salt and pepper
olive oil
dry or fresh herbs such as oregano or basil

Here's what you do:

Preheat your oven to 425 degrees. Line a large baking sheet with parchment paper.

Slice the cauliflower into steaks. You probably will get three from a medium head of cauliflower. On the FP diet, you can eat one and save the others for another meal or share with someone else.

Place the cauliflower pieces on the baking sheet. Drizzle with olive oil. Season with salt and pepper and herbs. Top with a few thinly sliced tomatoes and dollops of farmers' cheese or other cheese of your choice.

Roast in the oven for about 20 minutes or until cauliflower is tender and golden.

Recipe contributed to: http://thetastyalternative.com/2014/05/allergy-free-wednesdays-week-118-may-21-2014/#more-3436

Watermelon gummy treats

Time to get off the couch and head outdoors.

The great outdoors is beckoning me to start getting ready for hiking and backpacking season. I am an avid exerciser so that part is no problem. The hard part is planning what to eat for hiking, backpacking or even long bike rides.

Since last backpacking season, I have had to radically alter my diet, yet again. My leaky gut, bacterial overgrowth and resulting autoimmune problems have been a tough cookie to crack. I have tried many diets, such as paleo, SCD, AIP, FODMAPs, anti-candida and more. But none of these diets has been the key to solving my health problems but they did lead me to discovering that most carbohydrates are difficult for me to digest.

I have added digestive enzymes, HCL-pepsin capsules, Vitamin B and other supplements recommended by my health practitioner but the problems persist. Lifestyle changes, including daily meditation, have helped but not resolved my issues.

The past three months, I have been on the Fast Tract diet which seeks to limit carbohydrates that tend to be difficult to digest and ferment in the gut, resulting in bacterial overgrowth. The diet plan assigns an FP (fermentation potential) to all things carbohydrate. The ones with higher FP are avoided or eaten sparingly. One's total FP for the day should be 20-30. As an example, a serving of almonds (30 grams) has a FP of 5. Coconut water (8.8  ounces) has an FP of 9.

You get the problem. It wouldn't take long adding up the FP of traditional trail foods to reach 20-30. Most of the foods I've packed along in the past (low glycemic, high FP) have provoked my IBS symptoms. It usually takes days after a trip for my stomach to recover.

Watermelon gummies

Watermelon is an easily digestible food (FP of 2) that packs a lot of energy. In fact, many fitness enthusiasts rely on watermelon juice for energy. Of course, a watermelon, even the personal size, weighs a ton when it comes to hiking.

I have been experimenting with making watermelon gummies which I've found to be a refreshing snack that gives me quick energy. I took some on a recent charity bike ride (32 miles) and they gave me the energy I needed. My only concern is whether they will hold up in the hotter temp days of July and August. I have a small insulated bag I can put in my backpack so that will help.

Here's what you need for 12 gummies:

1 cup watermelon chunks
1/2 cup water
juice of 1 lime
stevia or other sweetener, to taste
4 T. grassfed gelatin
1 tsp. vanilla extract (no alcohol)

Here's what you do:

Puree the watermelon chunks with water and lime juice. Place the mixture in a saucepan. Sprinkle on the gelatin. Allow to soften for 2 minutes. Whisk in the gelatin as you heat the mixture until warm. Stir in the sweetener and vanilla. Pour the mixture into molds of your choice.

Recipe submitted to:
 http://wholenewmom.com/traditional-tuesday/5-ingredient-quinoa-pizza-crust-grain-free-thumbprint-cookies-oreo-cake-sunbutter-chocolate-cookie-sandwiches/