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This Sydney Life

~ Mostly Recipes & Musings on Health

This Sydney Life

Monthly Archives: February 2014

The Easiest (Healthy) Ice Cream Recipe in the World!

28 Friday Feb 2014

Posted by Joanna in Food, Health, Sweets

≈ 19 Comments

Tags

AIP, Autoimmune Protocol, Dairy Free, dessert, Frozen Banana Ice Cream, Gluten Free, Healthy Dessert, Ice Cream, Paleo, Sweets

Cherry Cinnamon Ice Cream

(Image by TSL)

I’m currently on the Autoimmune Protocol, a nutrient-rich elimination diet that removes foods that irritate the gut, cause gut imbalance and activate the immune system. You can read more about the protocol and why I’m doing this here.

“Bursar?”
“Yes, Archchancellor?”
“You ain’t a member of some secret society or somethin’, are you?”
“Me? No, Archchancellor.”
“Then it’d be a damn good idea to take your underpants off your head.”
(Terry Pratchett, Lords and Ladies)

There is a secret society. Only, it’s not that secret. It’s a society of people who know a wee something about a magical transformation that occurs when you freeze a banana and then whiz it up in your blender or food processor. These people know as long as they have a peeled & chopped banana or two in their freezer, they have the makings of amazingly delicious AND healthy desserts at any time. Which is a good thing if you live with LM – he likes dessert for breakfast!

I’m not kidding – it’s THAT good and THAT easy. Your kids won’t even know it’s not ice cream.

Cherry Cinnamon Ice Cream

Cherry Cinnamon Ice Cream
(Image by TSL)

My kids are normal. If they could eat burgers and fries and ice cream every day, they would. And so would I. But that doesn’t sustain us. (Michelle Obama)

Michelle Obama doesn’t know about the secret society.

There are limits to what a girl (or boy) can do for dessert on the autoimmune protocol (AIP). Oh, there are complicated, labour-intensive numbers that you can make for a special occasion. But, for everyday, not much beats this wee ‘I can’t believe it’s not ice cream’ number.

And, while on the AIP, I’m limited with what I can add to my base mix. But, now that I’ve discovered the marvels of banana ice cream, I’m looking forward to what I can do post-reintroduction of nuts, dried fruit, alcohol, spices and chocolate…

The Easiest Ice Cream Recipe in the World

  • Servings: 1 per banana
  • Time: 5 minutes
  • Difficulty: easy-peasey
  • Print
The easiest Ice Cream in the World

(Image by TSL)

Ingredients

Base Recipe

1 frozen banana p/person (I freeze mine individually, peeled and broken into 4 chunks)
1 Tablespoon coconut cream (optional, but adds to ‘creamy’ mouth feel. And, if you happen to have some left over whipped coconut cream, all the better)

Cherry Cinnamon Flavour

5 – 6 frozen cherries p/person
1/4 teaspoon cinnamon p/person

Method

1) Throw all your ingredients into your blender or food processor. Blitz until blades stop chopping through the fruit. Stop the machine, take a spatula and push the mixture down the sides. Repeat until mixture resembles ice cream with a soft serve texture.

2) There is no second step. It’s ready!

E N J O Y !

SUPER SIMPLE Breakfast Burger Patties

27 Thursday Feb 2014

Posted by Joanna in Food, Health, The Main Event

≈ 6 Comments

Tags

AIP, Batch Cooking, Breakfast, Breakfast Ideas, Breakfast on the run, Breakfast Sausage, Dairy Free, Easy Breakfasts, Gluten Free, Lewis Carroll, Lunchbox Ideas, Paleo, School Lunch Ideas, The Autoimmune Protocol

Breakfast Burger Patties

(Image by TSL)

Sometimes I’ve believed as many as six impossible things before breakfast. (Lewis Carroll)

I’m currently on the Autoimmune Protocol, a nutrient-rich elimination diet that removes foods that irritate the gut, cause gut imbalance and activate the immune system. You can read more about the protocol and why I’m doing this here.

One of the most often heard questions for newbies who give up grains is, “But, what do I eat for breakfast?” No toast. No muesli. No corn flakes. No cocoa-pops. No pancakes or waffles. Answer – there are a hundred and one ways you can eat eggs.

But, what on earth do you eat when eggs are off the menu, too?

To be honest, it does require a paradigm shift. I have found you kinda’ have to get rid of the notion that ‘breakfast’ has a separate set of foods to lunch and dinner. And, as with all things AIP, it needs some planning ahead. So, here at Casa TSL there are quite a lot of hash-style ‘combos’ made up of leftover mash or roasted vegetables (parsnip, kumara*, celeriac, pumpkin, carrot) with some animal protein – often bacon – and some form of vegetable, usually wilted greens of some description, all finished of with some bone broth and a side of fermented vegetables. And – I promise I’m not pulling your leg – it tastes great. Even LM thinks so!

But sometimes a change is in order.

The thing about breakfast is that it comes with a sense of urgency. Unless it’s the weekend, people generally do not have time to linger. You want something fast.

Super Simple Burger Pattie

(Image by TSL)

Enter the super simple Breakfast Burger Pattie**… I’ve started making these every time I make the trek to my butcher. A kilo of whatever mince*** tickles your fancy on the day + whatever herbs you have handy + a little garlic, and salt & pepper (and, if you want to be really sneaky, throw in some finely chopped liver. It’s a great way to add it to your diet without noticing it’s there).

I mix everything together thoroughly with my hands, before measuring out patties of around 120g each (or just over 4 ounces). Pop them in the oven, and then once cooked and cooled, they go into individual wrapped parcels into the freezer.

Simples!

Pop one out of the freezer the night before and – at it’s most basic – it’s ready to eat with some avocado and, maybe a piece of fruit, in the morning.

Super Simple Breakfast Burger Patties

  • Servings: 8 - 10 patties
  • Time: 40 minutes
  • Difficulty: easy-peasey
  • Print

Super Simple Burger Pattie

(Image by TSL)

Ingredients

1 kg good quality mince meat from happy animals (I used 500g beef mince, 500g pork mince this week)
3 – 4 Tablespoons fresh herbs of choice (today I used parsley, coriander and chives)
2 cloves garlic, minced OR 1/2 teaspoon garlic powder
Generous pinch of salt
100g fresh liver, finely chopped, lamb or chicken (optional)
2 rashers bacon, finely chopped (optional)

Method

1) Preheat your oven to 200°C/400°F.

2) Throw all the ingredients into a large bowl and give it a seriously good mix with your hands. Don’t be shy!

3) At this point, I’m a bit anal – I want my patties to be the same size so I weigh the sausage mixture and work out how many patties I can make at close to 120g (just over 4 ounces). If you are not anal, skip this step!

4) Form evenly sized patties with your hands and place on a rack over an oven tray.

5) Bake for approximately 20 minutes.

E N J O Y !

* sweet potato to you guys up north

** aka – breakfast sausage

** ground meat to the Americans!

AWESOME Zucchini and Bacon Sautee…

24 Monday Feb 2014

Posted by Joanna in Food, Sides & Sauces

≈ 8 Comments

Tags

Accompaniements, AIP, Autoimmune Protocol, Bacon, Courgette, Doug Larson, Paleo, Selma Hayek, Side Dishes, Sides, Vegetables, Zucchini

Zucchini Bacon Fry Up

(Image by TSL)

Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon. (Doug Larson)

I’m currently on the Autoimmune Protocol, a nutrient-rich elimination diet that removes foods that irritate the gut, cause gut imbalance and activate the immune system. You can read more about the protocol and why I’m doing this here.

I am 100% with Mr Larson – imagine if green vegetables smelled as good as bacon? Better yet, imagine if they tasted as good…

When we were at the markets this weekend, LM and I picked up a couple of zucchini. One bog-standard green one, and one glorious golden number. They are the most incredibly versatile vegetable fruit. Did you know that they are a fruit? Apparently, botanically the zucchini is a fruit, because it is the swollen ovary of the zucchini flower. Huh – I did not know that. The things you learn when you write a blog!

I love zucchini – or, if you’re my Mum, courgettes. You can add them to a quiche (if you happen to be eating eggs), slice and dice’ em, eat them raw, eat them cooked, grill them on the barbecue, add them to a salad – or, make them the hero ingredient. You can use them as wee ‘boats’ to carry exotic minced concoctions. You can even ‘spiral-ise’ them as a replacement for pasta. And, zucchini bread is quite delicious, too.

Anyhoo, today I chose to eat them with another favourite ingredient… BACON!

I will not have Botox. You know why? Because I eat! I eat the fat, I eat the vegetable, I eat everything. If you exercise and you don’t eat enough, it takes its toll on the skin. (Salma Hayek)

Zucchini and Bacon Sautee

Zucchini and Bacon Sautee
(Image by TSL)

Taking a leaf out of the very beautiful Salma Hayek’s book, which conveniently marries nicely with the AIP ‘rules’, I fried up a small onion and some bacon in some of the pork fat leftover from a roast I made last week. Then I threw in the grated zucchini and a little parsley – easy AND awesome!

Awesome Zucchini and Bacon Sautee

  • Servings: 2
  • Time: 15 minutes
  • Difficulty: easy-peasey
  • Print

Zucchini and Bacon Sautee

(Image by TSL)

Ingredients

Fat of choice – coconut oil, butter, pork lard
1 x small onion
3 x rashers bacon from happy pigs, nitrate free
2 x zucchini
Pinch of salt
A little chopped parsley (optional)

Method

1) Heat a knob of fat in a frypan over a low heat. While the pan heats, dice your onion. Add to the pan and mix. Let it gently sweat away.

2) While the onion is working its magic, slice your bacon into 1/2 – 1cm pieces. (I use kitchen scissors a la Nigella). Throw that in the pan with the onion and give it a good mix. Turn the heat up slightly and allow the bacon to cook.

3) While the bacon and onion are on a low sizzle, grate your zucchini and chop your parsley. (I just used a good old box grater)

4) When your bacon has cooked to desired ‘crispness’, turn up the heat and throw the zucchini into the pan. Give it a good stir, mixing all the ingredients thoroughly. Add a good pinch of salt to help the zucchini release liquid.

5) The zucchini will only take about 3 – 4 minutes to cook. Add the parsley and sir through. Taste for seasoning

E N J O Y !

NB – I only ever keep the fat from meat I know comes from animals who have been sustainably, pasture raised and not fed grains, hormones and antibiotics.

Eating Local at Casa TSL…

22 Saturday Feb 2014

Posted by Joanna in Food, Health

≈ 4 Comments

Tags

Anthony Bourdain, Eat Local, Eveleigh Markets, Farmers Markets, organic, Organic food, Seasonal Vegetables, Vegetables

Farmers Market Haul

This week’s haul from the farmers market at Eveleigh
(Image by TSL)

I would like to see people more aware of where their food comes from. I would like to see small farmers empowered. I feed my daughter almost exclusively organic food. (Anthony Bourdain)

Orange Macaroon Balls

21 Friday Feb 2014

Posted by Joanna in Food, Sweets

≈ 10 Comments

Tags

AIP, AIP Treat, Autoimmune Protocol, Bliss Ball, Coconut, Dairy Free, Dates, Gluten Free, Healthy Snack, Lunchbox Filler, Paleo, Recipes, Sweet Treat

(Image by TSL)

(Image by TSL)

I’m currently on the Autoimmune Protocol, a nutrient-rich elimination diet that removes foods that irritate the gut, cause gut imbalance and activate the immune system. You can read more about the protocol and why I’m doing this here.

It has been my experience that folks who have no vices have very few virtues. (Abraham Lincoln)

It is fair to say that the AIP is a pretty restrictive diet. At day 12, I think we’re trucking along pretty well. I’m becoming the queen of ‘cooking once for eating thrice‘ – braising or roasting a large cut of meat and coming up with new ways to incorporate it into our menu plans. And, it’s the kind of food that LM loves. That’s the good bit.

The more challenging bit is that LM has a sweet tooth. Sugar and the AIP are not a happy partnership. So, there is a small struggle going on.

Given he is undertaking this extreme form of eating largely for my benefit, I thought I could come up with a wee AIP-friendly sweet-treat to satisfy his sugar cravings. After bastardising a couple of recipes I found, I had a bit of a play in my kitchen and came up with these Macaroon Balls. A couple of non-AIP girlfriends gave them a road test for me on Sunday. Two thumbs up!

These macaroon balls are highly adaptable. Today’s recipe is orange flavoured. Over the weekend, the girls sampled lemon & thyme. I think cinnamon & vanilla may by next version. Have a play and see which ones you prefer…

And, just before all you purists out there tell me this is breaking the AIP guidelines – my reckoning is this: if its a choice between one of these babies and something processed, overly sugared and packaged, then its a no brainer.

Orange Macaroon Balls

  • Servings: 18 balls
  • Time: 30 minutes
  • Difficulty: easy-peasey
  • Print

(Image by TSL)

(Image by TSL)

Ingredients

225g medjool dates, pitted (16 – 18 dates)
175g desiccated coconut (approx. 2 cups)
Zest of one orange
1 Tablespoon orange juice
Pinch of salt
Desiccated coconut for rolling

Method

1) Preheat your oven to 160°C/325°F.

2) Place dates in a bowl and cover with water. Leave to soak for five minutes.

3) Place dates, desiccated coconut, zest and juice of the orange and salt into the bowl of your food processor. Blitz until fully combined.

4) Using a Tablespoon as a measure, form mixture into balls. Roll each ball in desiccated coconut before placing on a lined baking tray.

5) Bake for about 12 minutes – until they are lightly ‘suntanned’*

*Do keep an eye on them. I set the time for 6 minutes and then rotated the tray.

E N J O Y !

Here’s what happens when you don’t keep a watchful eye on your balls…

Sunburnt Balls!

Sunburnt Balls!
(Image by TSL)

Sandor Katz Hits Sydney

17 Monday Feb 2014

Posted by Joanna in Australia, Food

≈ 10 Comments

Tags

Alexx Stuart, Autoimmune Protocol, Cultured Food, Food Trends, Gut Health, Health, Kombucha, Lacto-fermentation, Live Food, Michael Pollan, Milkwood Permaculture, Pickling, Probiotics, Sandor Katz, Sauerkraut, The ARt of Fermentation

Sandor Katz Hits Sydney

(Image by TSL)

Six months. SIX WHOLE MONTHS! That’s how long ago I booked tickets through the inspiring team at Milkwood Permaculture for two sessions with Sandor Katz on the art of fermentation.  It’s been a long time coming. But, I gotta’ tell you – it was worth it.

Sandor Katz is colloquially known as the ‘Godfather of Lacto-Fermentation’. It’s a practice that is currently undergoing a bit of a renaissance – particularly as interest grows in the probiotic benefits of eating live food. Certainly, it helps that it tastes pretty great, too!*

Even food writer Michael Pollan acknowledges Sandor Katz’s most recent book as being largely responsible for his ignited passion for cultured food…

Katz’s book is the main reason that my kitchen counters and basement floor have lately sprouted an assortment of mason jars, ceramic crocks, jelly jars, bottles, and carboys, the clear ones glowing with unearthly colours. (Michael Pollan)

…and, if some of the high-profile Sydney-based chefs (the ones that I recognised, anyway!) in attendance at the sessions are any prediction of food trends, lacto-fermentated morsels will soon be popping up all over town. I know Mr Gilmore down at Circular Quay has been working on fermenting vegetable juices. Just saying!

TSL Sauerkraut

Sauerkraut by Sandor Katz
Cabbage, carrot, herbs, garlic ready to bubble away…
(Image by TSL)

But, what is lacto-fermentation?

Heard of probiotics?

Lacto-fermentation is a natural way of preserving food that pre-dates refrigeration (by quite some time!). It is natures way of allowing us to utilise microbial processes using beneficial bacteria including Lactobacillus and Bifidobacterium spp. and other lactic acid bacteria (LAB) (also known as probiotics), which thrive in an anaerobic fermenting environment.

So, the ‘lacto’ part in lacto-fermentation, comes from ‘lactobacillus’. A wide variety of LAB and yeasts are involved in the process of lacto-fermentation. These all work together to convert raw food into more easily digestible components, along with releasing and stabilising nutrients of the food.

There are a number of stages and processes along the way – and, as with most things ‘living,’ it is not an exact science. There is no ‘right’ way or one recipe. Not by a long shot.

There is no one way to ferment. Ultimately it is about experiential learning. (Sandor Katz)

So, lacto-fermentation is a process of preserving food that produces things like  traditional dill pickles (gherkins), real sauerkraut, kimchi, fermented beverages, even naturally produced vinegar (think Braggs Apple Cider Vinegar). At its most basic, it takes nothing more than vegetables, salt, water and a bit of patience – anyone can try it.

This simple process works because of the lucky fact that bacteria that could be harmful to us can’t tolerate much salt, but there are healthy bacteria that can.

But, why should I care?

The benefits of eating food with live, Lactobacillus bacteria include a healthier digestive system and speedy recovery from yeast infections. They are also supposed to have anti-inflammatory properties and be useful in preventing certain kinds of cancer. And, as I’ve already mentioned, they taste good!

The prevailing view is that you should add small, frequent amounts of as many varieties of fermented foods and beverages as you can to your diet – each has their own beneficial probiotic qualities. At a minimum, I try to add a couple of tablespoons of fermented vegetables to two of my meals every day.

There are a number of artisan food producers who have started up with their own lacto-fermented products. Because of the live nature of these foods and beverages, and the requirement to keep them chilled, they tend to be region specific. Refrigerated shipping is expensive! And, because the process is a little labour intensive, these products can get expensive.

So, I went to see Sandor in action to better understand how to make my own lacto- fermented product. Cheaply!

Sandor Katz Fermented vegetables

(L – R) Sauerkraut, Beet Kvass, Kimchi, Pickles
(Image by TSL)

Sandor was an inspirational presenter. His knowledge about fermentation is encyclopaedic – and it’s not just theory. The man has spent the last three decades experimenting with the art.

I walked away from my day determined to expand my horizons with fermenting vegetables (itching to try the four celery ferment – celeriac, stalk, leaves and seeds) and to try my hand at making fermented beverages (kombucha – a sweetened fermented tea is first cab off the rank)… I promise to keep you posted on my progress!

If you are at all interested in learning more about fermentation, I have it on very good authority that the very pragmatic and talented Alexx Stuart is running a series of posts about this very subject next week on her blog, Real Food & Low Tox Living.

*If you need a refresher on just who is this Sandor Katz character and his ‘Art of Fermentation’ – check out the last post I did about him here.

Things I’m Learning on the Autoimmune Protocol

14 Friday Feb 2014

Posted by Joanna in Health, Nutrition

≈ 8 Comments

Tags

AIP, Autoimmune Disease, Elimination Diet, food, Healing, Healing through diet, Healing through Food, Health, Hippocrates, Liver, Observations, Paleo, The Autoimmune Protocol

Observations While on the AIP

(Image by TSL)

I’m currently on the Autoimmune Protocol, a nutrient-rich elimination diet that removes foods that irritate the gut, cause gut imbalance and activate the immune system. You can read more about the protocol and why I’m doing this here.

Healing is a matter of time, but it is sometimes also a matter of opportunity. (Hippocrates)

People who know me well will tell you that I’m a moderately impatient woman (I prefer to think of myself as ‘passionate’). When I set a course of action, I want it to happen. NOW. So, with that in mind, given I am now five days into the Autoimmune Protocol (AIP), it will be of little surprise to you when I say changes are not happening fast enough… Never-the-less, I thought a wee update on my observations – so far – might help me to pace myself.

Once you get your head around what the AIP involves, there are really two key things to understand, even if you forget everything else:

Planning is everything: You really can’t decide at the eleventh hour what you’ll be having for any given meal. It just doesn’t work. I am finding I plan (loosely) about a week out. I’m doing this on a Friday so that I can pick up as much as possible at the farmers market on Saturday morning. When you get home late from work and you’re tired and the kids are yelling at you and the dog needs a walk  – the last thing you feel like doing is planning what to eat for dinner.

As part of the AIP planning phase, it’s also critical that you give your pantry (and fridge) an overhaul. Get rid of all the non-AIP food. My brother-in-law happily received all the chocolates I had made. I got rid of mustards and other ‘illicit’ foods that were just waiting to call out to me at a moment of weakness.

Learn to love your kitchen: Seriously. You will definitely be spending more time in it. It is impossible to truly undertake the AIP without preparing food from scratch. There are no packets of pasta. In fact, there are no tins of tomatoes, either. (A staple for me before AIP).

To be honest, I find myself enjoying this aspect of the protocol. I get a kick out of creating good food from quality ingredients. I like experimenting with different cuts of meat and I find myself looking at unusual vegetables at the farmers market, wondering how I can incorporate them into a meal.

(Image by TSL)

(Graphic by TSL; Kitchen Image from here)

OK. We’ve moved past the two key things to remember. What else have I discovered?

Mindfulness

Sounds a tad weird, but I am definitely becoming more mindful about what I’m eating. When you limit your food to primarily fresh vegetables, quality animal protein, a little fruit and healthy fats, you really start to notice flavours. Partly, this is because there are no heavily spiced sauces to accompany your meals. And, yes – this has taken a little getting used to. Because seed based spices are out, I’m using a LOT of garlic, my fresh herb intake has increased and I’m finding all sorts of uses for mace.

Full disclosure: a good friend of mine in New Zealand sent me an email in response to my last post introducing the AIP. She said, “I will confess that I am in shock – no more COFFEE. You were the original coffee queen back in the day (before coffee was even the thing!).”  I was dreading giving up coffee. Absolutely DREADING it. You know what? – It’s been easy. But, what I
R E A L L Y miss are eggs. That is taking some getting used to.

Mood

As crazy as it sounds, I think my mood is lighter. I’m feeling more positive generally. I had read that this would happen and I was a smidge sceptical. But, it’s true. AND, we’re only on day 5. I could be dangerous by day 20!

Batch Cooking Saves the Day

If you know a recipe works, when you next make it, double it. Use the leftovers for the next day or freeze them for the day you can’t face cooking another meal.

Roasts go a long way. Depending on the cut of meat, leftover meat can be made into shepherds pie, be added to a salad, or chopped up for breakfast hash (with leftover sweet potato). Then save the bones for bone broth.

And, I’ve discovered you can get a pretty good gravy by roasting onions with your meat. After cooking, while your meat is resting, pour a cup or two of bone broth into the roasting dish that still has the onions and all the good crusty bits in the bottom. Bring it to a slow boil and scrape up all the goodies from the bottom of the pan. Whip out your stick blender and whiz it all up. Pretty damn tasty!

Easy Ways to Incorporate Liver 

Increasing consumption of organ meat is a key pillar in the AIP. And, liver is arguably the best for us of all of them. The liver is a storage organ for many important nutrients (vitamins A, D, E, K, B12 and folic acid, and minerals such as copper and iron). When we eat the liver, especially from pasture raised, hormone-free, happy animals; these nutrients give us some of the tools we need to get rid of toxins. And, we don’t eat enough of it any more.

I now have the Paleo Mom’s chicken liver pate recipe on rotation. I love it. But then, I like liver. I have no recollection of where I read this tip but, a great way to incorporate more liver into your diet is to dice it finely and freeze in ice cube trays. Every time you make a braise or ragu, throw a couple of blocks in. Unless you are my sister, you won’t even know its there.

Soups

You can make very good soups FAST by cooking your vegetable of choice (broccoli, cauliflower, parsnip, carrot) in chicken bone broth, then adding an avocado (mace optional) for a few minutes. Throw everything into a blender or food processor and blitz. Check for seasoning.

Great way to incorporate your bone broth AND more vegetables into your diet. We had a broccoli number last night as an entree (starter). It was surprisingly tasty. And, the avocado adds a creaminess. YUM!

So, at day 5, I’m humming along quite nicely on the AIP. Really, I think it was a bigger mental shift to give up gluten (grains). But it is early days, yet.

I’ll keep you posted!

An Introduction to the Autoimmune Protocol

10 Monday Feb 2014

Posted by Joanna in Food, Health

≈ 106 Comments

Tags

Autoimmune Disease, Autoimmune Protocol, Chris Kresser, Elimination Diet, Gluten Sensitivity, Healing through diet, Nora Gedgaudas, Paleo, Sally Fallon-Morell, Sarah Ballantyne, Skin Problems, Weight

TSL - Autoimmune Protocol

(Image by TSL)

One quarter of what you eat keeps you alive. The other three-quarters keeps your doctor alive (Hieroglyph in an Egyptian Tomb)

So, you know how I mentioned things were going to be a bit different in TSL-land this year? Well, I wasn’t kidding. We’re really shaking the tree here at Casa TSL. And it begins today. Today is the first day of our Autoimmune Protocol (AIP).

Before I give you my take on the AIP – the un-scientific take (because I am no scientist) – first, let me preface it by acknowledging that this decision will probably have its detractors. The idea that food can be medicine is not a universal one. But, it is one that I hold.

My interest in the correlation between the food I eat and my health probably began when I started to suspect that the chronic skin issues I have been plagued with for decades seemed to fluctuate depending on what I ate. I started to take more notice. To cut a very long story short (and to spare you all of my health story!), just over a year ago I gave up grains (gluten), pulses, all trans fats and processed food. My dairy intake reduced greatly (LM is allergic). And, you know what? – pretty quickly my skin issues cleared up. Almost completely. There is no doubt in my mind that I have a sensitivity to gluten.

And, I started reading. I read a lot. About diet, nutrition and health. There’s a short list of some of my favourite books at the end of this post, if you’re interested. Along the way, I discovered that the skin problems that run in my family are a form of autoimmune disease. I learned that while I have a predisposition to autoimmune problems (along with other stuff!), the way I choose to eat and live also contributes. And, I learned that I’m lucky. I could have developed a much worse autoimmune problem – Coeliac disease or Multiple Sclerosis, for example. Some of that is due to my genetic blueprint. Some of it is due to my diet and lifestyle. And, some of it is just dumb luck.

While my skin issues have cleared up significantly, not all my health issues have. And, as I get older, I want to ensure, as much as I can, that I have a quality of life that allows me to move freely and not be limited by ill health. I want to be a healthy old person! So, I am undertaking the AIP in an effort to make it easier to reach this goal. And, lovely LM has chosen to join me. And, I didn’t even have to twist his arm or resort to bribery!

(Image from here)

(Image from here)

So, what is the Autoimmune Protocol?

The AIP is an elimination diet. But, it also more than that. It is a nutrient-rich approach that removes foods that irritate the gut, cause gut imbalance and activate the immune system.

(AIP) helps heal the gut, to restore normal/healthy gut microorganisms, to reduce inflammation and to regulate the immune system both through healing the gut, regulating hormones and addressing micronutrient deficiencies. (Sarah Ballantyne, ‘The Paleo Approach, Reverse Autoimmune Disease and Heal Your Body’)

A leaky gut and imbalances in gut microorganisms are believed to be involved in all autoimmune diseases. They are directly related to diet and lifestyle. According to the very knowledgable Sarah Ballantyne, the AIP helps to heal the gut, to restore healthy gut microorganisms, to reduce inflammation and to regulate the immune system both through healing the gut, regulating hormones and addressing micronutrient deficiencies. Count me in!

But, what does it mean in practical terms? Well, here at Casa TSL we have already cut out all grains, pulses, refined sugars, trans fats found in modern vegetable oils and processed food. My pantry looks nothing like it did a few years ago. Dairy of any kind (even grass-fed ghee) will also now be avoided for a while. But now, we’re cutting the following foods out, too:

  • Eggs (which I’m not looking forward to)
  • Nuts
  • Seeds (including cocoa, coffee – yes, coffee! – and seed-based spices)
  • Nightshades (potatoes, tomatoes, eggplants, capsicums, chillis, cayenne, and all spices derived from peppers, including paprika)
  • Fructose consumption in excess of 20g per day (that’s a couple of pieces of fruit)
  • Alcohol
  • NSAIDS (like aspirin or ibuprofen)
  • Non-nutritive sweeteners (yes, all of them)
  • all other food additives

So what CAN we eat?

The primary focus on the AIP is eating a nutrient-rich diet. Deficiencies are the strongest diet-related factors contributing to increased risk of autoimmune disease. And, just as some foods will be eliminated, there is also a focus on eating more of the very nutrient-rich foods:

  • organ meat and offal (chicken liver pâté is my new best friend)
  • fish and shellfish (more of a challenge at Casa TSL given LM’s shellfish allergy)
  • vegetables of all kinds (lots and LOTS of fresh vegetables)
  • quality meat (grass-fed, pasture-raised and happy is best)
  • quality fats (pasture-raised/grass-fed and happy animal fats, fatty fish, olive, avocado, coconut)
  • fruit (keeping fructose intake under 20 g daily)
  • probiotic foods (things like fermented vegetables, kombucha and kefir, and probiotic supplements)
  • glycine-rich foods (anything with connective tissue, joints or skin, organ meat, and bone broth)

We’re going to be eating like this for at least 30 days. After that, depending on how we feel, we’ll either continue or we’ll start reintroducing foods – one by one – to see if they cause a reaction. And, I’m going to be writing about it. Here.

Of course, diet is just one element of continued good health. Getting enough sleep, moving every day, spending time outside in the sunshine and managing stress are all important factors, too. All of this is detailed far more comprehensively in some of these books:

The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body, by Sarah Ballantyne, PhD

Your Personal Paleo Diet, by Chris Kresser

Primal Body, Primal Mind, by Nora Gedgaudas

Digestive Wellness, Strengthen the Immune System and Prevent Disease Through Healthy Digestion, by Elizabeth Lipski, PhD, CCN

and, of course, the book that started it all for me,

Nourishing Traditions, by Sally Fallon-Morell

So, a change in direction for TSL. Clearly dining out is almost impossible on the elimination stage of the AIP. That means I’m going to be spending a lot of time cooking. There really is no escaping the need to cook on this regime. I’ve stocked the freezer – lots of braises made from happy meat, bone broth and chicken liver pate. 

Here’s hoping we experience some positive results…!

*By the way – I know there are going to be purists out there who notice the corn, capsicums and tomatoes in the top image. These are not part of the AIP. Call it ‘artistic licence’!

The Easiest Chocolate Recipe In the World…

06 Thursday Feb 2014

Posted by Joanna in Food, Sweets

≈ 11 Comments

Tags

Chocolate, Coconut oil, Dairy Free, Easy Chocolate, Gluten Free, Healthy Dessert, Healthy Sweets, Homemade Chocolates, Paleo, vegetarian

TSL's Easiest Chocolate in the World

(Image by TSL)

Sometimes a girl’s gotta have some chocolate! (Carrie Underwood)

Carrie would get on well with LM. He loves his chocolate. In his world, chocolate is its own food group…

This particular recipe is so unbelievably easy, yet so unbelievably good, that I reckon you won’t be able to understand why you haven’t made it before. At least – that’s how I felt after making it for the first time.

And, that’s not all. The base recipe has just four ingredients. Yep – I said four! Items you have just lounging around in your pantry waiting to be made into
c h o c o l a t e . How good is that?

And, you can whip this baby up in less than 10 minutes. It truly is so easy. The only downside is having the patience to wait for it to set…

And, then the flavour combos you can create are endless. This time, I chose to add some toasted hazelnuts and popped the mixture into mini muffin cups. But, you could easily make wee nut clusters on a baking sheet. Any nuts would work – I just happen to prefer mine toasted. You could add some fruit or shredded coconut – Cherry Ripe inspired, maybe? You could even use the chocolate as a base for Chocolate Macadamia Butter Cups. Or, maybe some nut butter balls dipped in chocolate?

Easy Chocolate Hazelnut Cups

  • Servings: 18 chocolates
  • Time: 10 minutes + time to set
  • Difficulty: easy-peasey
  • Print

TSL Chocolate Hazelnut Cups

(Image by TSL)

Ingredients

For the base chocolate recipe

1/2 cup coconut oil
4 Tablespoons honey
1 cup best quality cocoa powder
1/2 teaspoon vanilla

Plus

1 cup toasted hazelnuts

Method

1) Prepare a mini muffin tin with papers or silicone cups

2) Place the coconut oil in a medium pot on a low heat. Once melted, add the honey and whisk.

3) Whisk in the cocoa powder. Once it starts to go glossy, remove from the heat and whisk again until smooth.

4) Add the vanilla and stir. Check for sweetness and adjust to your taste.

5) Add the hazelnuts and stir.

6) Place small spoonfuls of the mixture into your moulds. Refrigerate until set.

E N J O Y !

A Simple Sorrel Pesto

03 Monday Feb 2014

Posted by Joanna in Food, Sides & Sauces

≈ 7 Comments

Tags

Chocolate and Zucchini, Dairy Free, Darling Mills Farm, Gluten Free, Joel Robuchon, Moobi Valley, Paleo, Pesto, Real Food, Sorrel, vegetarian, Wholefood

Sorrel Pesto Ingredients

Adventures with Sorrel
(Image by TSL)

The simpler the food, the harder it is to prepare it well. You want to truly taste what it is you’re eating. So that goes back to the trend of fine ingredients. It’s very Japanese: Preparing good ingredients very simply, without distractions from the flavor of the ingredient itself. (Joel Robuchon)

It sounds a wee bit silly as I write this, but one the of the commitments I made to myself at the beginning of the year was to try cooking with new ingredients. Regularly. That is: ingredients I have never prepared myself before. I just seem to have this rotation of the same old recipes. They work, but that’s what I cook. I’m sure I’m not alone in this – cooking takes time, and sometimes the last thing you want to do is get creative after a long day. But, this year I’m going to try new things! 

Don’t worry, though. I’m not planning on going crazy. Today, I’m starting with Sorrel…

LM, Bella and I tootled off on our weekly farmers market jaunt this week. One of our regular and favourite stops is at the Darling Mills Farm stall. Their range of herbs, salad greens and edible flowers are always so tempting that it generally takes me a few minutes to make a decision as to just what goodies I’m going to pick up for the week. This week, they had some lovely looking sorrel hiding in the back corner. So, after a wee taste test (lemony and sour) and without having the faintest idea what I was going to do with it, I bought some…

Don’t know what sorrel is? – Sorrel looks a little bit like spinach but is actually an herb. While it can apparently be available year-round, it is at its youngest and mildest in spring. It’s not the kind of leafy green you’ll readily find at the supermarket, though.

It’s sourness comes from high levels of oxalic acid. It is also high in vitamin A and contains some calcium, phosphorus, potassium, magnesium and vitamin C.  

According to the very fabulous Yotam Ottolenghi, “as with lemon juice, the more sorrel you use, the more it has to be balanced with something sweet, starchy or creamy. For sorrel to shine in a spring soup, say, the onions must be softened slowly, so their natural sweetness comes out, while you need the addition of potatoes or haricot beans to cushion the sorrel’s kick.”

In my search for just the right introduction to sorrel, I discovered it is often found in creamy soups, fish stuffings, omelets, salads and sauces. Who would’ve known? Younger sorrel is more often cooked and served like spinach, or added raw in salads. Older, more acidic sorrel is better in creamy soups where the addition of sour cream is said to reduce some of the more tart overtones.

Clean sorrel like spinach – folding each leaf in half lengthwise and stripping the tough central stem away from the soft leaves. 

The very talented Clotilde at Chocolate and Zucchini has a wonderful post dedicated to 50 things you can do with sorrel. But, I chose to disregard all her suggestions. Instead, given sorrel’s bitter taste coupled with LM’s seriously sweet tooth (the two don’t really mix!), I elected to ease into our sorrel introduction and adapted one of Yotam’s pesto recipes.

Green Beans with Sorrel Pesto & Roasted Hazelnuts

Green Beans with Sorrel Pesto & Roasted Hazelnuts
(Image by TSL)

We had ours mixed with beans and roasted hazelnuts and served with perfectly barbecued (by LM!) Moobi Valley scotch filet and duck fat roasties. It tasted fine!

..and, then I had some more on my eggs the following morning!

Sorrel Pesto

  • Time: 20 minutes
  • Difficulty: easy
  • Print
Sorrel Pesto

(Image by TSL)

Ingredients

1 x bunch of sorrel (about 75g after washing and de-stalking)
a handful of parsley (about 20g of leaves after washing and de-stalking)
50g walnuts
2 garlic cloves, peeled
a teaspoon of apple cider vinegar
1/2 a teaspoon of maple syrup
3 Tablespoons of extra virgin olive oil
a pinch of salt
1/2 a lime, juiced (optional)

Method

1) Bung all the ingredients in your a food processor and blitz until you reach your desired consistency. Taste and season to your preference.

E N J O Y !

 

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