Chili with Roasted Peppers

Chili is a cool-weather staple around here. It's one of those great meals that can be adapted many different ways to suit tastes and dietary restrictions. It can also give you a hand cleaning out your pantry! This version is made with roasted hot peppers (not too hot for me - I make extra peppers for my husband to sprinkle on top b/c he likes his mouth to be on fire...). Roasting the peppers takes their flavor to a different depth in such a wonderful way and tempers the heat a bit.

Ingredients:

• 2-3 hot peppers (jalapenos are fine; use more or less depending on your taste)
• 1 large onion, diced
• 1 lb. ground meat (I use turkey)
• 1 C juicer pulp (optional - it's a good way to use it up!)
  
• 2 T chili powder
• 2 T cumin
• dash red pepper flakes
• 1 T salt
• 2 t pepper
• 1/4 C ground flax seeds (optional)
  
• 2 bell peppers, diced
• 1 can black beans (or whatever you have on hand - I used kidney this time)
• 1 can corn (optional)
• 4 tomatoes, diced or 2 C canned tomatoes

Directions:

1. Place whole hot peppers on a baking sheet covered in foil. Roast at 400 degrees for 15-20 minutes or until they get char spots on them and blister, like in the picture above. Once cool, split a part and remove the stem and seeds (unless you like more heat). Dice and set aside.
2. While the peppers are roasting, place heat olive oil in a soup pot or dutch oven. Add onions and cook for 3-4 minutes.
3. Add ground meat to the pot. Allow it to begin to brown, using your stirring spoon to separate it. Cook for about 5-7 minutes. If you are using juicer pulp, add it in.
   
4. Add chili powder, cumin, red pepper flakes, ground flax seed, salt and pepper to the meat and mix around.
5. Add the bell peppers and cook for 4-5 minutes.
6. Add the beans, corn, and tomatoes and stir to combine.
7. Simmer for 10-15 minutes to allow all the flavors to meld. Adjust salt and pepper if needed.

Notes:

• I like to top mine with yogurt - whichever kind I've got. My favorite is Greek or coconut.

I Took the Kale Chip Challenge!

On October 13th, Celiac Chicks issued a throw-down - a Kale Chip Throw-down. I have been reading about these things for a while and just letting the idea of them stew. When I saw this challenge, I had to accept, especially because they expressed their initial hesitancy, thinking "how could these be any good?" ...and that's where I've been at!

I followed their recipe and used the oven this time rather than the dehydrator, which I plan to try in the future. I made just one batch at first because why waste perfectly good kale if I didn't like these chips? But...I loved them! They are light and crispy! My first batch was olive oil and salt, which just pairs nicely with the flavor of the kale. For my 2nd batch, I added cumin...YUM! The pictures show before and after - they are a bit like shrinky-dinks! I actually could see these squashing a chip craving.

In other news...Go Dairy Free reported today that one of my favorite cereals, Perky's Nutty Flax (which actually does not contain nuts), is now being branded as Enjoy Life Crunchy Flax. Click here to read about that transition. The flavor, crunch, and low sugar grams better stay the same, is all I can say!

This post is linked to What Can I Eat That's Gluten Free over at the Gluten Free Homemaker.

Recipe: Ratatouille

My husband (who can eat just about anything) requests this meal, and I realized I have not made it in quite some time. It is easy to prepare, very hardy, and incredibly tasty. We had it for dinner last night. Prepare for your kitchen to be filled with a wonderful aroma! Ratatouille is perfect for special diets, and is a comfort food to turn to while on the yeast elimination diet. It is a perfect recipe for this time of year, as we eagerly await the arrival of zucchini, eggplant, and tomatoes from our garden...and then have to try to figure out what to do with them all!

Ingredients (serves 6-8):

2 T olive oil
2 onions, diced
2 eggplants, cut into 1 inch cubes (no need to take the skin off)
3 medium zucchinis, cut into 1 inch cubes
1 35 oz can diced tomatoes or 2 1/2 C diced fresh tomatoes
2 T tomato paste
4 cloves of garlic, minced
1 T dried oregano
2 t salt
1 t ground pepper
1/3 c Milled Flax Seed or Hemp Seed (optional)

Heat the olive oil in a dutch oven. Add the onions and let cook for about 3 minutes, then add all of the other ingredients except for the flax or hemp (if you are using one of these). The pot will be very full like this:

Stir to combine and bring to a boil. Lower the heat to a simmer and put the lid on the dutch oven. Allow to simmer for about 20 - 25 minutes or until the veggies have reduced down and "melted" together. Then stir in the optional flax or hemp. It will look like this:
Serving suggestions:
* Perfect over chic peas
* Pour over rice, quinoa, or millet
* Great with flat bread or crackers

I had mine straight up:
Notes:
* If you add the flax or hemp, it will kick up the nutritional value, thicken the Ratatouille, and make it even heartier!
* Cut the recipe in 1/4 to make a wonderful dip for your guests.
* Ratatouille is a hit with my 11 year old niece who needs to be tricked into eating her veggies!
* This can also be made in the slow cooker - combine all ingredients (except for flax or hemp) and cook on high for 3 1/2 - 4 hours or on low for 7 - 8 hours. If using flax or hemp, stir in at the end.

Enjoy!

Elimination Diet Day 69: Status of challenging

I realized that I haven't been updating you on the progress of my challenge phase. So here it goes (this is my 3rd round of elimination, so my list of things to challenge might look different than most):

* The yeast challenge didn't go so well. I got the sinus tingling, stuffy nose sensation almost instantly. This means that I am pretty sensitive to yeast, and will cut it out of my diet most of the time.

* The strawberry challenge went well. YAY!

* The banana challenge went well.

* When I challenged rice, I first had a bit of brown rice. That was fine. I worked up to a normal size serving, and I experienced heart burn-like symptoms, which is very abnormal for me. With a little more experimenting, I have concluded that I am fairly sensitive to rice. It seems as though a portion of rice is out of the question, but a baked good partially made with rice flour could be ok here and there. I will need to update my pantry staples...bye bye Tinkyada rice pasta, but The Cravings Place pancakes & Cornbread can stay (once in a while).

* The corn challenge went well. It's important to try corn in different forms, so I tried real corn, corn flakes, corn tortillas, and masa harina. No symptoms noted.

That being said, my digestive system is doing quite well (about 90% improved). I am still producing way too much mucus in my sinuses, so I'm thinking their could be another culprit. Left to challenge: egg, soy, chocolate (I have removed these with no noticeable benefit), avocado, night shade veggies, and citrus (these are the next to be eliminated). I also wonder about challenging dairy again. Could be that the yeast is still running rampid in my sinuses. I'll be talking to my doctor about it later in the month.

Hemp Recipes

So how can you incorporate nutty tasting, nutritionally-packed Hemp Seedinto your allergen- friendly diet? Here are some ideas & recipes:

* sprinkle on yogurt & fruit (my personal favorite)

* add to cold or hot cereal (they really turn up the flavor on my staple - Millet Puffs )

* add to your favorite smoothy

* sprinkle on your salad

* add to your favorite stir fry recipe

* Make this salad dressing: blend 1 C Hemp Seed with 2/3 C water until smooth. Add 2 T crumbled feta cheese (optional), 3 T lemon juice, 2 t crushed garlic, 1 t dried oregano, salt & pepper to taste. You will not miss the oil.

* use as a coating on chicken or fish: mix enough Hemp Seed with salt, pepper, and your favorite herbs to coat the amount of chicken or fish you are making & bake as you normally would.

* add 1/2 cup to homemade sausage

* add to any soup or chili

* sprinkle some over pasta w/ tomato sauce

* add to homemade granola

Elimination Diet Day 45: Challenge Phase

Phew! Day 45 and finally ready to challenge. It won't necessarily take everyone 45 days - it all depends on how soon your body starts to recover once you have removed potential foods that are causing problems. For me, I also had to re-balance the bacteria in my digestive track (candida was a bit out of control). Not everyone will need to do that.

So what does being in the challenge phase mean? That many of your symptoms have been reduced significantly or have gone away as a result of being on the elimination diet. For me, it's the three S's: skin, stomach, sinuses. Although not at 100% good health, all three have made significant improvements. Now it's time to figure out what hidden food sensitivities were causing these problems for me in the first place.

One food is challenged at a time. You essentially remain on the elimination diet adding in only the food you are challenging. You eat one bite of the food. Wait 10 minutes. If all goes well, have a 2nd bite. Wait 1 hour. If no symptoms emerge, have an entire serving. Then wait about 3 days and notice any symptoms (some take longer to show up than others). Once you've cleared the 3 day mark, challenge another food.

How long this phase lasts is up to you - depending on the number of foods you suspect may be causing problems. My list is about 12 long, so it's going to be a little while. A small price to pay for good health (maintenance phase)!

The first food I am challenging is rice. Wish me luck!

Elimination Diet Day 33 - My Special Granola Recipe

So it's day 33 and I'm seeing the beginnings of my digestive track getting well - I removed avocado from my diet and added hemp hearts, which are said to be a miracle food. After I've had more time trying these little wonders, I will give you a full review in a future blog. For now, though, I'm loving my new elimination diet-friendly, free from many common food allergens Special Granola:

3 C quinoa FLAKES (usually come in a box and not sold in bulk)
3 C puffed Millet cereal (I like Nature's Path brand - it contains no sugar)
1 C raw sunflower seeds
1 C raw pumpkin seeds
1 C unsweetened flaked coconut
1/4 C agave nectar
1/4 C canola oil
1/2 t salt

Heat oven to 225. Grease a large roasting pan w/ some oil. Place the first 5 ingredients in the pan and toss around. Pour agave nectar and canola oil all over. Add salt and mix around. Bake at 225 for 2 hours - stir a few times during the cooking process. Turn oven off and let the granola cool down and dry out. Store in air tight containers.

Ways to change this up according to your needs & tastes:
* use puffed rice cereal in place of the quinoa and/or the millet puffs
* roasted soy beans/soy nuts can be used in place of all or some of the seeds
* if you can eat nuts, use those instead of all or some of the seeds
* add some grated orange peel for more flavor
* sprinkle on some cinnamon
* when I'm not doing elimination anymore (in the Maintenance Phase), I will add some dried fruit after the 2 hours of baking

It's great as a cereal or a snack on the go!

Elimination Diet - Day 25

Here's my progress so far:
* Sinuses = 80% improvement (no crushing head aches at all!)
* Skin irritation = 70% improvement
* Digestion = 50% improvement
* Energy level = excellent!
* Sleep = great!
* Mood = excellent!

...still not ready to start challenging just yet. I'm trying to figure out whether the continued digestive issues, while improved, are related to something I'm still eating, the need to detox my digestive system, and/or the fact that a diet low in carbs can slow things down (need to add digestive enzyme and/or psyllium). I'll be experimenting this week to hopefully get my digestive system up to par so that I can start the challenge phase!

In the meantime, here's a great elimination diet friendly meal that the whole family will enjoy:

Roast Chicken & Veggies (serves 4)

Pre heat oven to 350.

6 - 8 large carrots cut into 1 inch pieces
4 or 5 parsnips cut into 1 inch pieces
1 turnip cut into 1 inch pieces
3 onions cut into quarters

5 lb roasting chicken
5 cloves garlic, crushed or minced
juice of 1 lemon
1 1/2 T dried rosemary
1 T agave nectar
1 T salt
2 t pepper
1/2 stick of butter (can use a non-dairy substitute), melted

In a large roasting pan, place all cut veggies in bottom. Put the grate over them (or use a cooling rack) - place the chicken breast side down (it's juicier this way) on the grate/rack. Combine the last 7 ingredients and pour 1/2 of this mixture all over the chicken. Place in a 375 degree oven for about 1 3/4 hour to 2 1/2 hours or until the internal temp reaches 165 degrees. At the 1/2 way point, pour the rest of the basting mixture over the chicken. Once it's done, let it stand for about 10 - 15 min before carving.

The veggies catch all the yummy drippings and are sooooo tasty! Hope you enjoy!

Elimination Diet Day 20 - Nystatin

Still feeling pretty good, but not good enough to start challenging yet, though I'm thinking that's about to change b/c my Nystatin prescription arrived yesterday! So, I'm going to stop using the grape fruit seed extract and start taking Nystatin 3X/day. I've read that it works in a unique way to help reestablish the strength of the intestinal walls, eliminating leaky gut syndrome. It has virtually no side effects, and is one of the safest drugs on the market. Most people do not report experiencing any die off reaction when taking it, though some experience mild gastrointestinal symptoms at first. One concern is that some strains of candida are resistant to it. I took a 3-month course of it during my last elimination diet and had great success, so we'll see.

Elimination Diet - Day 11: Die Off

It's day 11 and I'm still going strong! I'm sticking to Dr. Crook's Elimination Diet, in addition to taking grape fruit seed extract, an over-the-counter, all natural anti-fungal. For the first few days, I felt noticeably better:

* no bloating
* less sinus problems
* rash on my stomach disappearing

Then about day 6, I started to feel a bit worse - more tired, grouchy, sinus problems, digestive issues...this is common. It's called "die off" and it occurs when the bad bacteria that you are trying to get rid of are dying off in the digestive track and perhaps in other parts of the body. When large numbers of these cells are killed, metabolic products are released. Until the body gets rid of them, symptoms may stay the same or get worse. Many people might quit at this point, but it's so worth waiting it out!

In order to deal, I cut back on the grape fruit seed extract for a couple days (taking 2 doses instead of 3). I also had a small amount of complex carbohydrates. I started to rebound and am back on track!

In a few days, I will be switching to Nystatin, an anti-fungal that requires a prescription. As long as I take it slow, I should feel fine.

Can't wait to start the challenge portion of this diet! Then begins the real fun...

Elimination Diet - Day 3: Homemade Sausage

I'm doing an elimination diet again. Why? Because, although I know many of the foods that don't make me feel good, I believe I still have more to learn. While it's true that this is not a fun process, the information you can gain about how your body works, what gives you trouble, and what causes your symptoms is immeasurable. It's certainly much easier with someone in your corner that understands food issues and can get you through any cravings!

Last time I did an elimination diet, I discovered that my symptoms (sinusitis, itching red skin, fatigue, moodiness, digestive problems, and vaginitis) were mainly caused by a sensitivity to sugar, moldy foods like peanuts & tree nuts, and cherries. I didn't finish challenging every potentially troublesome food because I was feeling great, and it was starting to be a busy time in my life (getting married, two vacations...). Alas, I'm not feeling as great as I was, so it's time to continue.

I'm finding it to be much easier this time. It's not taking much effort to come up with menus to suit my needs (I'm on the go with work often) and still feed my husband. I can eat out without a ton of thought.

I'm looking forward to the challenge phase and will keep you posted as to how its going. For now, here's one of my staples for the elimination diet (actually, I make these all the time b/c they are so yummy - my family even requests them!): Homemade Sausage!

Ingredients (For a double batch - they freeze really well):
2 packages ground turkey
3 T fennel seed (adjust to your taste)
3 T flax seed (I use milled) - optional
3 T olive oil + more for the pan
2 T salt
1 T pepper
1 C diced & sauteed veggies (I use onions & red pepper, or sometimes I use the pulp from juicing veggies)

Heat up a fry pan w/ some oil. Combine all ingredients together - using your hands is the best way. For some reason, adding the veggies in warm helps the mixture to stick together. Form patties and cook on both sides until done all the way through - about 5 min on each side.

This makes about 18 - 20 patties. I wrap 'em up in foil, put them in a plastic zip bag, and freeze them. I take them out as I need them and just heat them up. They are great for breakfast, lunch, dinner, snacks...and they are so yummy!

Enjoy!