Category Archives: FODMAPS

Eggplant Roll-ups

Eggplant Roll-ups

Eggplant Roll-ups

Eggplant Roll-ups


  • 3 medium/large eggplants
  • bacon fat
  • 1 egg
  • 1 1/2 C. shredded cheddar/mozzarella cheese- divided
  • 1/2 C. plain yogurt
  • 1/2 C. Romano/Parmesan cheese
  • generous pepper
  • handful chopped basil (4 T. chopped), 1 T. fresh thyme (or 1 t. dried thyme)
  • 1 sauce


  1. Peel eggplant and slice 1/4 inch thickness long-ways.
  2. Brush with melted bacon fat.
  3. Grill (or saute) until mostly done.
  4. To form filling, stir together the rest of the ingredients and 1 C shredded cheese (except sauce).
  5. Put a small amount of filling down middle of eggplant vertically, and roll up.
  6. Place in 8x8 glass pan with small amount of red sauce on bottom. Sprinkle with remaining cheddar cheese.
  7. Bake on 350 degrees for 10-15 minutes until cheese is bubbling and turning golden.
  8. Top with more fresh basil. Great served with homemade meatballs or sausage and a salad.

Don’t be Afraid to Make Your Own Red Sauce

Don’t be Afraid to Make Your Own Red Sauce

dont be afraid to make your own red sauce

Making homemade sauce can be intimidating, even to the more experienced real foodie cook….but be afraid no longer….here is our family’s classic homemade marinara recipe from a long line of Italian cooks.  It is quicker than our traditional red sauce with meatballs and sausage, but you will find the flavor is truly wonderful. We use this often to whip up a quick red sauce when we aren’t making planning on making a batch of red sauce with meat anytime soon.  You would be amazed how many meals sauce can enhance flavor in even when you are grain-free.  We serve it with these zucchini boats,  cauliflower pizza, chicken and peppers italiano, chicken and zucchini lasagna, pasta or rice (if not grain-free) and many other instances when we want an Italian meal.

Homemade Marinara Sauce

Homemade Marinara Sauce


  • 5-8 T. minced garlic
  • 3 T.olive oil
  • 5-6 C crushes tomatoes (good brand matters!)
  • 1/4 C fresh basil
  • 1/2 C fresh parsley
  • 1-2 T. dried oregano
  • ground pepper
  • shake of crushed red pepper


  1. Sauté garlic in oil on low until fragrant but not brown.
  2. Add crushed tomatoes. (peeled romas can be crushed in blender)
  3. Add herbs and peppers.Simmer on low for 10 to 15 minutes.

Zucchini Boats

Zucchini Boats

Zucchini Boats

Zucchini Boats


  • 3 very large zucchini (cut in half, then long ways, scooping out center to make a shell)
  • 2 lbs. ground beef
  • 1/2 lb. ground hot Italian sausage
  • 1 c. colored peppers- diced
  • 2 c. cooked white rice (or GF variation: 4 eggs)
  • 1-1/2 c. marinara sauce (plus more for topping)
  • 1/3 c. grated romano or parmesan
  • 2 c. shredded mozzarella or cheddar cheese


  1. Saute peppers in a little bacon fat, adding a dash of salt.
  2. Saute sausage and ground beef together with 2 t. salt. (Strain fat for later use)
  3. For the grain-free version, while meat is still moist, add 4 beaten eggs.
  4. Add peppers, rice, romano and marinara to meat, mixing well.
  5. Grease glass baking dishes and place prepared zucchini boats inside.
  6. Scoop filling into boats, add a little water to the bottom of the dish and cover with foil.
  7. Bake at 350 degrees for about 45 minutes.
  8. Remove from oven and spoon some extra marinara on top of each boat along with 1/2 or so of shredded mozzarella/cheddar cheese.
  9. Return to oven without cover and continue to cook 15 or more minutes until zucchini is tender and cheese is golden.


Shared with Fat Tuesday on Real Food Forager, Trim Healthy Tuesdays on Stacy Makes Cents, Wellness Wednesdays on Richly Rooted, Natural Family Friday on Natural Family Today, Foodie Friday on Growing up Triplets


Summer Veggie Sauté

Summer Veggie Sauté



3 small yellow summer squash, cubed

1 bunch baby bok- choy, chopped roughly

5 carrots, sliced very thin

2-3 cloves fresh garlic-minced

Fresh herbs

Coconut oil



  1. Heat oil on medium high and add chopped bok choy with a sprinkle of real salt, stir-frying for a minute or two. Pour into serving bowl.
  2. Add more oil if needed, sauté carrots in the same manner. Remove these to the serving bowl.
  3. Sauté summer squash last, with 1-2 minutes left add the fresh garlic, stirring so not to burn.
  4. Add in any mixture of fresh herbs you have on hand. For this dish I picked some basil, parsley, sage, thyme and marjoram.


    Honestly, just a bunch of chopped parsley would be wonderful as well. The only thing that seemed to grow for me well this year in my garden were my herbs, so I load my dishes up with them!


Berry-Banana Frozen Yogurt

Berry-Banana Frozen Yogurt

I just tried a new recipe I found on ‘Keeper of the Home’ (GREAT blog!) and tweaked it to make it a lower-sugar version (since we are trying to lessen the amount of even whole-food sweeteners we’re eating) with a little different fruit. It turned out fabulous and I wanted to share it with you.

 berry banana frozen yogurt



4 C whole-fat plain yogurt

¼ C maple syrup

2-3 servings of liquid stevia

1-2 mashed very ripe bananas

1 C blueberries, 1 C raspberries


  1. Stir together yogurt and sweeteners in medium bowl.
  2. Add to frozen ice cream maker bowl and turn on.
  3. Mash banana with fork in small bowl and add to ice cream maker.
  4. Chop fruit coarsely and add to ice cream maker.
  5. Process according to instructions, my cuisinart ice cream maker takes about 20 minutes.



Raspberry Chocolate Shake

Raspberry Chocolate Shake

This is a tasty snack or dessert you can make in 5-10 minutes- AND it has chocolate in it! What could be better than that? It is nutrient-dense, filling, delicious and has no added sugar. Whip this up for a friend, hubby, or just yourself…and use the extra to put into your popsicle molds for the kids!



Makes 3 large shakes


6 ice cubes

1 C plain yogurt

1 C frozen raspberries

1 C frozen strawberries

2 medium frozen bananas

1 ounce of chocolate baking squares

2 T coconut milk

Serving of stevia

½ C water

2 pastured egg yolks (optional)


  1. Boil water in small pot with bowl over it, adding chocolate and coconut milk to the bowl to melt it.
  2. Blend melted chocolate and the rest of the ingredients in blender until smooth. Enjoy!

(This is very creamy, if you want to omit either the egg yolks or the fruit being frozen, you could and it would still be perfectly creamy!)


Lima-Sunflower Salad

Lima-Sunflower Salad


1 bag frozen lima beans

2 C sprouted sunflower seeds

1 red pepper-diced small

3 carrots-grated

1/2 C raw cheddar- shredded

fresh parsley

dressing of coconut aminos, olive oil, apple cider vinegar/lemon juice, and real salt (didn’t measure these, just did them to taste)

  1. Cook lima beans according to directions. Cool.
  2. Whisk dressing together.
  3. Toss ingredients together, pour dressing over and stir until incorporated.

Raspberry Custard

Raspberry Custard



1 egg

½ C coconut milk (canned/homemade)

3 servings stevia

1 C cooked white rice

½ c raspberries

1 very ripe banana-mashed

1 t vanilla extract


  1. Grease 2 small ramekins (or 1 medium ramekin) with coconut oil and fill bottom with rice.
  2. Mix egg, milk, stevia and banana together, pouring over rice.
  3. Push raspberries into custard, bake on 350 for approx 30- 40 minutes until set.



**For a grain-free version of this recipe simply omit the rice, and use ¾ C raspberries. It’s still super delicious!!  Serve hot or cold.

Color Burst Zucchini Pasta

Color Burst Zucchini Pasta

This easy-peasy delicious dish is a great way to have the feel of pasta, without the problems associated with it for some people!  It takes several zucchini to make this dish serve several people, but it’s still relatively cheap. This new dish has few ingredients, but fabulous flavor!  The spiral slicer is a super helpful for grain-free folks or those that don’t want to rely on grains as heavily as they used to.   


2 red/yellow bell peppers-chopped very small

1 small onion- chopped

4 garlic cloves-minced

1 lb full fat ground beef

6 medium zucchini

¼ C butter

Romano cheese

Fresh parsley



  1. Cut zucchini with spiral slicer and set aside on a large cookie sheet.

  2. Chop peppers and onions very small.

  3. Cook ground beef with peppers/onions, set aside.

  4. Sauté salted zucchini in butter on medium for 3-5 minutes until al dente (don’t over cook to mushy- you want them slightly crunchy). Stirring regularly.

  5. Serve meat mixture over cooked zucchini pasta, top with fresh parsley and romano cheese.

Creamy Coconut Ginger Rice

Creamy Coconut Ginger Rice



1.5 C dried jasmine rice

2 C water

4 T butter

2 inches grated ginger

Green onions

1 red pepper-diced

1 lb ground pork/chicken/turkey (don’t need butter if you use pork)

1 can full-fat coconut milk

2 lime’s juice

2 t+ real salt


Serves 4

  1. Cook rice according to package until al dente.
  2. While rice is cooking, sauté ground meat, peppers, ginger and salt together.
  3. Once rice is al dente, add in coconut milk, butter and meat mixture.
  4. Let simmer until it thickens (maybe 5 minutes), adding lime juice and green onions towards the end.
  5. Serve warm, with sesame seeds and green onions as garnish.


So0o0o creamy and delicious!

So0o0o creamy and delicious!

Summer Snack Round-Up

Summer Snack Round-Up



Here is a “16 Summer Snack Round-Up”  of some fantastic summer treat ideas!  Thanks to the great bloggers who have crafted such yummy recipes to share with us. They are all grain-free, refined sugar free, lactose free and perfectly delicious!  These recipes are GAPS/Paleo/Primal/WAPF friendly.  Most importantly for us all is that they are all made with whole food ingredients and are full of nutrients and goodness!   So be sure to relax and have fun this summer, but don’t under-prioritize what you put in your mouth- reward your bodies with some of these summer snacks!


1.  FUDGE PUDDING POPSICLES     from Mommypotamus





from Health Home Happiness






5.  COCONUT FRUIT TRUFFLES     from Mindful Mama


6.  ELDERBERRY GUMMIES      from Naturally Mindful


7.  FERMENTED ORANGE JELLO    from Oh Lardy!




8. CHOCOLATE COVERED BANANAS     from My Cultured Palate



9.  BUFFALO CHICKEN WING DIP     from Mindful Mama


10. ORANGE CREAM CUPCAKES     from Primally Inspired 



11.  CHEWY BANANA COOKIES     from Mindful Mama



12.  CRUNCHY CARROT SALAD     from Mindful Mama



13.  MINT CHOCOLATE CHUNK ICE CREAM     from Mindful Mama


14.  ZESTY LEMON COCONUT BALLS     from Jule’s Fuel



from A Joyful Mother


16.  PROSCIUTTO WRAPPED AVOCADO     from Ancestral Nutrition


There you have it!  16 Summer Snacks that are SUPER-healthy, and SUPER delicious.  Be encouraged during the craziness of summer events, that with a little effort and planning you and your families can enjoy some really great summer snacks without sacrificing your health.  I hope you enjoy these new recipe ideas! 


♥ Mindful Mama


Shared with Well-fed Wednesday (The Well Fed Homestead blog)

Easy Probiotic Strawberry Limeade

Easy Probiotic Strawberry Limeade


1.5 C water

1/2 C maple syrup/honey

1 serving of stevia

1.5 C strawberries

1.5 C fresh lime juice (about 10-12 limes)

4 C unflavored kombucha

  1. Add water, berries and sweetener to pan to simmer until soft (about 10 minutes).
  2. In the meantime, squeeze limes to make juice.
  3. Once soft, blend berries in small food processor until liquid.
  4. Chill lime juice and berries together, adding kombucha right before serving. (Check tartness and add more stevia if needed)


*Could substitute seltzer water if you don’t have kombucha.

*Raspberries are great in this too!

Grain-Free Pancake Breakfast

Grain-Free Pancake Breakfast

We have the ‘grain-free pancake breakfast’ for dinner some nights! Our kids LOVE when we can have breakfast for dinner, and we always tell them it’s like having dessert for dinner too 😉


The Simple Players:

  • Scrambled eggs
  • Citrus fruit salad
  • Sausage links or bacon (we like Jones sausage if I don’t make it myself)
  • Pancakes

RECIPE for pancakes: (makes 2 dozen medium)

(same recipe as my “Mini- Coconut Flour Pancakes)

8 eggs

½ C coconut flour (+ 2 T if not thick enough)

½ C plain yogurt

2 T honey + 2 servings of stevia (or more honey to taste)

1 t real salt

1 T cinnamon, 1 T vanilla extract, ¼ t cloves

Butter to cook in

Toppings: Butter and real maple syrup or honey

  1. Mix all ingredients in bowl until smooth.
  2. Let sit for 5 or so minutes to let the coconut flour absorb the liquids.
  3. Heat butter in large cast-iron griddle.  (keep on low or coconut flour will burn)
  4. Spoon out 2 tbsp-sized pancakes to cover the whole pan.
  5. Cook for 2-3 minutes a side until golden brown and darker on edges.



By this point the smells have permeated your whole house and your family will be salivating and hungry!!! Serve and enjoy thoroughly.

Steak and Blue Cheese Salad

Steak and Blue Cheese Salad

Steak is DELICIOUS…the first time you cook it to perfection. Reheating steak is just not as good, it usually ends up being over-done. So the best way to handle this scenario—- STEAK SALAD!!! Yum- cold juicy steak on a crunchy, flavor-bursting salad always satisfies! Blue cheese is a great friend to steak :)



Leftover cold steak- sliced

Lettuce greens combo

Blue cheese crumbles

Cucumber- diced

Cherry tomatoes

Sunflower seeds

Carrots- shredded


Homemade dressing of choice


Assemble and enjoy!



Grain-Free Chicken Parmesan

Grain-Free Chicken Parmesan



6 chicken breasts- cut in half horizontally

1.5-2 C almond flour

¼ C romano/parmesan cheese

Italian seasoning

1 egg- beaten

Animal fat

1-2 C seasoned tomato sauce

Provolone, cheddar, gouda cheese

Fresh basil/parsley


Serves 4-6 people

  1. Mix almond flour, cheese, Italian seasoning to make breading mixture.
  2. Salt and pepper chicken, take each breast and dip in egg once and breading mixture once.
  3. In several teaspoons of animal fat sauté breaded chicken on medium high until they begin to become golden.
  4. Spoon sauce over each breast and cover with cheese.
  5. Bake on 350 degree for approx. 20 minutes in greased glass pyrex.
  6. Cut through chicken to ensure it’s done, and sprinkle with fresh herbs.


Serve with spaghetti squash and sauce, or other delicious sautéed veggies and butter.


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