French Onion and Bacon Tart with Crust Recipe

First,  I looked long and hard for a good tasty crust and this one is about perfect.  It was easy to make and press into a tart pan, or pressed it into a pie pan.  Second, quiche is a wonderful breakfast, lunch or dinner food.  Throw a few eggs in a bowl and add whatever ingredients you like.  It is versatile and freezes well.  Fill up your freezer with slices of this tasty treat.  And remember this pie crust recipe, we will be seeing it again.  Maybe an apple or pear tart?

French Onion and Bacon Tart
10 slices of nitrate free sugar free bacon
1 large onion
1 clove of garlic
2 teaspoons dried thyme leaves
3 large eggs
1/2 cup full-fat canned coconut milk
1 tablespoon butter
1/4 teaspoon sea salt
1/8 teaspoon pepper

1. Prepare the Old-Fashioned Flaky Pie Crust and press the dough across the bottom and up the sides
    of an 11-inch tart pan.  Par-bake the crust: Bake in a 375°F oven for 7-8 minutes or until the crust   is golden and dry to the touch. Take crust out of oven and turn down to 375°F. Line a rimmed baking
   sheet with foil; set aside.
2. To make the filling: In a large skillet, cook the bacon over medium heat until crispy, then remove
    from the pan and set aside.  Leave about 2 to 3 tablespoons of bacon drippings in the pan.  Add the
    onion, garlic, and thyme and cook until the onion is soft and browned but not mushy, about 10
    minutes.
3.  In the meantime, place the eggs, coconut milk, butter, salt and pepper in a mixing bowl.  Use a
     fork to beat the ingredients together.
4.  When the onion mixture is done cooking, remove from the heat and let cool slightly, about 5
     minutes.  While the mixture is cooling, crumble the bacon.  Add half of the bacon to the egg
     mixture and save the other half for sprinkling on top of the tart and before baking.  Then add the
     onion mixture to the egg mixture and stir together with a fork until combined.
5.  Pour the egg and onion mixture evenly into the par-baked crust and sprinkle the remaining onions
     on top.  Transfer the tart to the foil lined baking sheet and bake for 25 minutes or until the egg
     mixture has firmed up and the top has browned.  Store any leftovers covered in the refrigerator
     for up to 3 days.

Note: Of course this tart or pie shell can be filled with your favorite quiche recipe.  If you are staying
          away from onions, replace them with spinach.  You can add /2 cup of Gruyere or Swiss Cheese
          if you aren't avoiding dairy.

Old Fashioned Flaky Pie Crust
3 cups sifted fine-ground blanched almond flour
1/2 teaspoon sea salt
1/4 cup organic vegetable shortening or red palm oil
4 tablespoons cold unsalted butter
1 large egg
Tapioca flour for dusting

1. Put the almond flour and salt in the bowl of a large food processor.  Pulse 5 time or until combined
    Add the shortening, butter and egg, and process for 30-40 seconds or until completely smooth and
    combined, with no chunks remaining.
2. Lightly dust the dough with tapioca flour or arrowroot flour.  This will allow the dough to become
    less sticky.  Press the entire amount of dough into the 11-inch tart pan, about 1/4 inch thick.
3. Place the crust in the freezer to chill and firm up for 10-15 minutes.
4. Preheat the oven to 375°F.  Remove the crust from the freezer.  Use the tines of a fork to pierce
    the dough along the bottom and sides to allow steam to escape during baking.  Bake for 7-8
    minutes.

Spectrum Organic Vegetable Shortening

Nutiva Red Palm Shortening

Pecan Crusted Chicken Fingers

I cannot remember where this recipe came from.  I think from a recipe blog from a young dear mom.  I am thankful for all the other mothers out there who post their favorites.  Meals are always more pleasant when they are not repeated to boredom.  The recipe was changed a bit: instead of 1/2 cups of bread crumbs I used coconut flour instead, and I thought this came out just as good. These are baked, not fried, so quicker to make and better for you, and they freeze well for later lunches, dinner or a quick snack.

Pecan Crusted Chicken Fingers
1 cup pecan pieces
1/2 cup of coconut flour
1 tablespoon, plus 2 teaspoons Essence
2 large eggs
1/4 cup olive oil
2 pounds boneless, skinless chicken breast, cut lengthwise into strips
Honey Mustard Dipping Sauce

Essence
2 1/2 tablespoon paprika
2 tablespoon salt
2 tablespoon black pepper
1 tablespoon onion powder
1/2 teaspoon Chipotle Powder (optional)
1 tablespoon dried leaf oregano
1 tablespoon thyme leaf

Blend together in a coffee grinder, or stir together by hand.

One of my favorite little machines I use to make spice blends is a dedicated coffee bean grinder. Many store bought spice blends are expensive and full of extra anti-caking agents.  I grow and dry any herb that I am able, and order the rest in bulk from Mountain Rose Herbs.

Honey Mustard Dipping Sauce
1/2 cup of mayonnaise
2 tablespoons honey
2 tablespoons mustard of choice
pinch of salt
pinch of cayenne pepper

Homemade Mayonnaise
1 large or extra large egg
1 tablespoon fresh lemon juice or white wine vinegar
1/2 teaspoon dry mustard
1 cup of walnut, avocado, or olive oil, at room temperature

1. Let egg stand at room temperature for 30 minutes.
2. Crack egg into a tall, narrow glass jar (a wide-mouth pint canning jar works well).  Add lemon juice and dry mustard.
3. Carefully pour in oil.  Let egg settle down to the bottom of the jar, under the oil.
4. Insert an immersion blender and push it all the way to the bottom of the jar.  Turn power on high and let it run for 20 seconds without moving it.  The Mayonnaise will start forming and rising to the top of the jar.  Slowly start raising the blender until it reaches the top of the jar.  Use mayonnaise immediately or store in the refrigerator for up to 1 week.

Directions
Preheat oven to 375° F.  Lightly grease a large baking sheet.  In the bowl of a food processor, combine the pecan pieces, coconut flour, and 2 tablespoons Essence.  Pulse for 1 minute to combine.  Pour into a shallow dish.
In a bowl, beat together the eggs, olive oil, and remaining 2 teaspoons of Essence.  One at a time, dip the chicken into the egg mixture then dredge in the pecan mixture, shaking to remove any excess.
Transfer to the baking sheet and bake turning once, until the chicken is cooked through and the crust is golden, 15-20 minutes.
Remove the chicken from the oven and transfer to plates.  Garnish with parsley and serve with the Honey Mustard Dipping Sauce on the side.

Panera Bread Autumn Squash Soup Recipe

 

As you go further into your diet, and add more and more vegetables, it is time to arm yourself with as many recipes for vegetables as possible, because these are the items which will fill you up on this diet.  You cannot ignore vegetables.  With meats, they will take center stage.  So even though my son has been on this diet for over 5 months, we still only have about 6-7 vegetables we rotate through, and one can get tired of them quickly if there isn't variety.  Again, don't ignore vegetables.  You might have often made them a few times a week when you had time.  Now, you must serve them at least with lunch and dinner to feel full.  So get friendly with vegetables!

This soup freezes well in serving sizes.  So if you have extra, don't forget to freeze and heat up for a quick lunch or as a vegetable for dinner.

Ingredients

• 1 extra large or large butternut squash
• 1 large onion
• 2-3 tbsp. extra virgin coconut oil
• salt and pepper, to taste
• 1 15-oz. can Libby’s Pumpkin (I used homemade pumpkin puree)
• 1 ½ cups apple juice
• 1 ½ cups vegetable broth (I have used homemade chicken or beef bone broth)
• 1 ½ cups half-and-half  ( I have used coconut milk in a can or almond milk)
• 1 ½ tbsp. honey
• ¼ tsp. muchi curry powder
• ½ tsp. cinnamon
• 1 ½ tsp. kosher salt
• ¼ tsp. black pepper
• roasted pumpkin seeds for garnish

Instructions

1. Preheat oven to 450°.
2. Peel squash.
3. Remove seeds and cut in chunks.
4. Chop onion into large chunks.
5. Place in baking dish or on cookie sheet and drizzle with oil.
6. Sprinkle generously with salt and pepper.
7. Bake at 450° for 25-30 minutes or until fork tender.
8. Mash squash with a potato masher and place in a large stock pot. Or place in stock pot with liquids and use an immersion blender to puree squash.
9. Add pumpkin, apple juice, half-and-half (or almond or coconut milk) and vegetable, beef or chicken broth.
10. Puree ingredients with an immersion blender until well mixed.
11. Add honey, curry, cinnamon, salt and pepper and heat through about 10-15 minutes at a low simmer.
12. To serve, garnish bowls of soup with roasted pumpkin seeds.

Notes

Adjust the apple juice, vegetable broth and half-and-half according to how large your butternut squash is. If the squash is smaller, decrease liquids. If it’s a whopper you may have to increase this amount. I increased these amounts above the original recipe because I had a whopper butternut squash.

Simple Waffles with Cinnamon Honey and Orange Honey Butter

In order to stay on this diet, one must have recipes that are easy to prepare ahead of time, so you can eat healthy, while also trying to get out of the door early in the morning.  Creating a stockpile of food for your freezer is one way to accomplish this.  This recipe for waffles can be made in large batches, frozen and taken out when needed.  Add some Cinnamon Honey and/or Orange Honey Butter (recipes follows) with some scrambled eggs, and you have a breakfast that will last you until lunch.

I like the particular waffle iron I use, because it makes two, small-squared waffles that can be easily microwaved for 30 seconds right out of the freezer, and then they fit nicely in the toaster for a nice fresh crunchy waffle.  For this reason, I purposely under-cook them just a little so they will not burn in the toaster.

Waffles
1 cup almond flour
1 tablespoon coconut flour
1/4  teaspoon salt
1/4 teaspoon baking soda
4 large eggs
2 tablespoon honey
1 teaspoon pure vanilla extract 

Mix dry ingredients first, then add wet ingredients.  If too runny, either wait 15 minutes, or add a little more almond flour.  Cook for roughly 3 1/2 minutes using a waffle iron. 
I will make this recipe three times so there will be plenty waffles to freeze.  

Variations: Pecan Waffles--Toast 1/2 cup of pecans in 350 degree oven for 10 minutes.  Coarsely chop and add to waffle batter.  Blueberry Waffles--fold in 1/2 cup of lightly rinsed and drained frozen wild blueberries to the waffle batter.

Cinnamon Honey
1 cup honey
1 tablespoon cinnamon
Mix honey and cinnamon until well blended.

Orange Honey Butter
8 tablespoons butter, softened
5 tablespoons honey
1 teaspoon grated orange zest
2 tablespoons freshly squeezed orange juice
With an electric mixer, beat the above ingredients together until fluffy.

Roasted Butternut Squash, Onions and Cranberries

 

Butternut squash is a good vegetable to add to your ever expanding diet.  Though it is also an orange vegetable like the carrot, it is also an easy vegetable to digest.  The following recipe has onions in it, so if they have not been added to your diet yet, don't put them in. 

A good way to peel butternut squash is to microwave 3-4 minutes and then place on cutting board stem side up. Peel downward towards cutting board.  If the squash is too hot to hold use a kitchen towel. 

Roasted Butternut Squash

1 medium butternut squash
4 tablespoons extra-virgin olive oil, divided
Fine sea salt and ground black pepper
2 medium onions
2 tablespoons chopped fresh sage
4 tablespoons dried cranberries or cherries 

 Preheat oven to 375°F.

Peel squash and cut in half lengthwise. Scoop out seeds from the center and discard. Cut squash into large chunks. Coat with 2 tablespoons of the olive oil. Season with salt and pepper to taste and arrange on a parchment-lined baking sheet. Bake for about 30 minutes, or until well caramelized.

Peel onions and cut into large chunks. Coat with remaining 2 tablespoons olive oil. Season to taste with salt and pepper and spread on a second lined baking sheet. Bake for about 20 minutes, or until well caramelized. When squash and onions are done, toss with sage and cranberries. 

 

When I do this recipe, I use a 9 x 13 pan and place the squash and onions in together and toss with the olive oil, sage, salt and pepper.  After 40-50 minutes of cooking, I then add the cranberries.

 

Almond Milk for the SCD Diet

With someone suffering from USB or IBD it is best to make your own almond milk.  The skin needs to be taken off, and careful what sweetener is added, if desired.  This milk is fresh and naturally good tasting, so much better than the store bought variety.

Almond Milk

Soak one cup of almonds in water overnight in the refrigerator. Strain almond. Bring 4 cups of water to a boil and add soaked almonds then bring back to a boil.  Boil for 1 minute and strain.  Pour almonds onto a cookie sheet lined with a towel.  The almonds will slip their skins more easily now.  Take the skins off the almonds and place in a blender with 3 1/2 to 4 cups of water.  Add 1/4 teaspoon of salt and 1-2 tablespoons of honey if you want to sweeten the almond milk.  Blend until well mixed and strain using  an nut milk bag.  Pour into container and keep in the fridge for up to a week.

Citrus and Herb Pot-Roast with Carrots and Parsnips

Citrus and Herb Pot-Roast with Carrots and Parsnips 

Prep time 

10 mins  

Cook time 

3 hours  

Total time 

3 hours 10 mins  

  

Serves: 6-8 

Ingredients 

• 1 tablespoon coconut oil 
• 2-3 pound roast 
• 1½ teaspoons sea salt 
• ¾ cup bone broth 
• 2 tablespoons apple-cider vinegar 
• 1 orange, juiced 
• 1 bay leaf 
• 3 carrots, cut into 2-inch chunks 
• 2 parsnips, cut into 2-inch chunks (or more carrots)
• a few sprigs of fresh herbs (I used rosemary, thyme, and sage) 

Instructions 

1. Preheat your oven to 300 degrees. Heat the coconut oil in the bottom of a heavy-bottomed pot (ideally cast-iron) and brown the roast well on all sides. Turn off the heat, remove the roast from the pot and salt it well. 

2. Add the bone broth, cider vinegar, orange juice and bay leaf to the pot. Add the roast back and surround it with the carrots and parsnips. Generously sprinkle fresh herbs all over the roast and the vegetables. 

3. Making sure you have a lid that fits properly, braise the roast for about 2-3 hours in the oven, checking periodically to make sure there is enough liquid (you shouldn't have a problem if the lid seals well). It is finished when the meat is easily pulled apart with a fork. Serve with some of the juice from the pot poured over top. 

Honey Citrus Glazed Carrots

 

Ingredients

• 1 Tablespoon - butter or margarine
• 4 cups - sliced carrots
• 1/4 cup - honey
• 1/2 cup - chicken broth
• 1/2 cup - orange juice
• 1/2 teaspoon - minced orange zest
• 1 teaspoon - salt
• 1/4 teaspoon - pepper

---

Directions

In large skillet over medium-high heat, melt butter. Add carrots and sauté for several minutes. Add honey, broth, orange juice and orange zest. Reduce heat to medium-low and simmer until carrots are cooked and liquid is thick. Season with salt and pepper.

Balsamic-Glazed Carrots

Balsamic-Glazed Carrots

2 pounds medium carrots, peeled
1 tablespoon olive oil
1/4 salt
1/8 teaspoon ground black pepper
2 tablespoons balsamic vinegar
1 tablespoon honey

1. Preheat oven to 400 degrees.  With vegetable brush, scrub carrots and rinse under cold water.  Cut carrots into quarters lengthwise, then in half crosswise.
2.  In roasting pan, toss carrots with olive oil, salt, and pepper.  Roast 25 minutes.  Stir in vinegar and honey until carrots are coated.  Roast 6 to 8 minutes longer or until carrots are tender and honey dissolved.

Roasted Carrots

 

Roasted Carrots! Nothing can be easier and oh, so delicious.  Often I will prepare them as pictured here: peeled, sprinkled with salt and pepper and dried thyme leaves, and tossed with just a bit of olive oil. Bake at 375 degrees for about 45 minutes or until desired tenderness...and enjoy.  That is it.  Simple.  When onions are back on the menu or if  you are not sensitive to them, slice some purple onions in with those carrots and roast away.

Candied Carrots

Candied Carrots
1 pound of carrtots, peeled
1 lemon
2 tablespoons butter or ghee
3 tablespoons of honey

1. Peel carrots and cut in half. Cut thick portion lengthwise in half.  In 4 quart saucepan, heat 1 inch of water to boiling over medium heat.  Add carrots and heat to boiling.  Cover and simmer until tender, about 15 minutes.  Drain and return to saucepan.
2. Meanwhile, from lemon, grate 1/2 teaspoon peel and squeeze 1 teaspoon juice.
3. Add butter or ghee, honey, and lemon juice to carrots; cook over medium heat, stirring gently, until honey has dissolved and carrots are glazed, about 5 minutes.
4. Stir in peel.  Makes about 4 servings

Sear Roasted Pork Chops

 

This recipe comes courtesy of Mickey Trescott over at Autoimmune Paleo. Her website is full of recipes and helps to eat clean and healthy. Though I am not 100 percent sold on the Paleo diet, it is very similar to the SCD way of eating.  In their initial phase, they have even a more restrictive way of eating: no nuts, seeds, honey or eggs along with all the other banned foods.  It is a good thing to keep in mind, that if your diet has not relieved some of your symptoms within the first 10 days the high fat content of nuts or eggs might be a problem.  Try taking them out for a week and see if there are any improvements

All that said, here is a wonderful, juicy way to enjoy pork chops.  Just make sure they are antibiotic and hormone free.  Pork is notorious for being loaded with all kinds of preservatives, sugars, and antibiotics.  Best not even add pork to your menu if you cannot afford to eat them clean.

Sear-Roasted Pork Chops 

Prep time 

20 mins  

Cook time 

15 mins  

Total time 

35 mins  

  

Serves: 2 

Ingredients 

• 2 1" thick pastured pork chops, bone in, about 8oz each 
• 2 tablespoons fresh herbs, minced (I like to use rosemary, sage, or thyme) 
• 1 teaspoon sea salt 
• 1 tablespoon solid cooking fat (coconut oil, lard, tallow, or duck fat) 

Instructions 

1. To prepare the pork chops, make a few slices through the fatty outer section of the chops, being careful not to slice the meat. Place them on a plate and let them come to room temperature before cooking. 

2. Preheat the oven to 350 degrees. Combine the minced fresh herbs and sea salt in a small bowl. 

3. Heat the solid cooking fat in the bottom of a skillet on medium high heat. Meanwhile, rub the herb mixture all over both sides of the chops right before cooking. 

4. When the fat has melted and the pan is hot, sear the pork chops for 2-3 minutes on the first side, and a minute on the second. When they are finished, pick up one of the chops with tongs and sear the fatty outer layer of one chop for about 30 seconds, and then repeating for the other chop once finished, returning both to the pan on the same side. 

5. Place in the oven and cook for 10 minutes, or until an internal thermometer reads 140. If your chops are thinner than 1" thick, they may not need as long in the oven.

Beef, Pork, Turkey or Lamb Patties

 

The following patty recipes are a good addition to the breakfast menu.  If eggs are not an option for you, they can be one of your only options.  Serve them with bone broth and some fruit and you have a good start to your day. They are perfect also for a protein snack or an easy meal. Following are three similar, but different ways to make meat patties.  They freeze well between parchment paper, so try them all and freeze for quick use.  Though these patties can be fried in a pan, I prefer the easier oven method.

Italian-Spiced 50/50 Sausages 

   

Prep time 

20 mins  

Cook time 

20 mins  

Total time 

40 mins  

  

Serves: 8-10 patties 

Ingredients 

• 1 pound grass-fed ground beef 
• 1 pound pastured ground pork 
• 1 tablespoon minced fresh oregano 
• 1 tablespoon minced fresh thyme 
• 1 tablespoon minced fresh parsley (optional) 
• ½ teaspoon garlic powder 
• ½ teaspoon sea salt 
• 1 tablespoon coconut oil 

Instructions 

1. Place the ground beef, pork, herbs, garlic powder and salt in a large bowl and combine well with your hands. Form into 8-10 patties and place on a plate. 

2. Heat the solid cooking fat in the bottom of a cast-iron skillet or frying pan on medium heat. When the fat is melted and the pan is hot, add patties, cook 10 minutes a side, or until thoroughly cooked. You may have to do this in two batches. Alternately, you can bake them at 400 degrees for 20 minutes or until they are cooked throughout. 

Notes 

Variation: Feel free to switch up the protein in these--you can make them 100% beef or pork, or add some lamb into the mix!

Christina's Turkey Breakfast Sausage 

Prep time 

35 mins  

Cook time 

15 mins  

Total time 

50 mins  

  

Adapted from A Clean Plate 

Serves: 4 

Ingredients 

• 1 pound ground turkey 
• 2 teaspoons fresh sage 
• 1 teaspoon fresh rosemary 
• 1 teaspoon fresh thyme 
• ½ teaspoon garlic powder 
• ½ teaspoon cinnamon 
• 1 teaspoon sea salt 
• 2 tablespoons coconut oil 

Instructions 

1. Combine all ingredients except the oil and refrigerate for at least 30 minutes, overnight preferred. 

2. Add the oil and shape into four patties. Cook in a lightly oiled skillet over medium heat, about five minutes per side or until no longer pink in the middle. Alternatively, bake at 400F for 25 minutes. Serve hot.

Three-Herb Beef Breakfast Patties 

  

Prep time 

15 mins  

Cook time 

15 mins  

Total time 

30 mins  

  

Serves: 6-8 

Ingredients 

• 2lbs grass-fed ground beef 
• 1 tablespoon fresh rosemary 
• 1 tablespoon fresh thyme 
• 1 tablespoon fresh sage 
• 1 teaspoon sea salt 
• 1 tablespoon coconut oil 

Instructions 

1. In a large bowl, combine the ground beef, fresh herbs, and sea salt. Form into patties using the palms of your hands. 
   

2. Heat some of the coconut oil in a cast-iron skillet on medium heat. Cook the patties for about 5-8 minutes a side, until nicely browned on the outside and cooked throughout.