Lip-Smackingly Good Lemon Ice Cream (AIP Friendly)

Tags

AIP, Autoimmune Protocol, Dairy Free, Dairy Free Ice Cream, Gluten Free, Healthy Dessert, Paleo

Forget art. Put your trust in ice cream. (Charles Baxter, ‘The Feast of Love’)

One of the very happy discoveries I have made on my Autoimmune Protocol (AIP) endeavour is that of coconut ice cream. That is, ice cream made from coconut milk. Not the store-bought coconut-flavoured ice cream full of trans fats, soy extracts, sweeteners and preservatives!

When you are in the strictest elimination phase of the protocol, finding special sweet treats can be something of a challenge. So, there is something quite liberating about having a little ice cream every now and then.

And, of course, I’m a bit of an ice cream tragic, so I’m REALLY in love with my homemade coconut ice cream. You won’t believe how easy it is to make, either.

Homemade Lemon Ice cream
Garnished with Honey Candied Citrus Peel from The Urban Poser
(Image by LM for TSL)

When I first started making my AIP-friendly ice cream, I tended towards an old fashioned sundae. You know the kind I mean – vanilla ice cream, whipped (coconut) cream and strawberry or raspberry coulis. I’d whip these up for casual dinner parties, with MUCH success. Ice cream sundaes seem to bring out the inner child in my dinner guests.

Who knew?

Of course, it must be said that while it is possible to make ice cream without an ice cream maker, it is so much easier if you have one.

I was lucky enough to have a gorgeous tangerine-coloured * KitchenAid bought for me a few years back (LM buys the best presents!). It was not too expensive to pick up the ice cream attachment. The frequency with which I now make ice cream has made it a very cheap addition to my kitchen gadget arsenal!

Without ice cream, there would be darkness and chaos. (Don Kardong)

This particular recipe was inspired by my almost-eight year old nephew, Blue. Lemon is his favourite flavour.

During his recent visit, Blue requested a lemon ice cream.

To be honest, I was a little dubious as to how it would turn out. I was also a little afraid the citrus would curdle the coconut milk.

But, I needn’t have worried. The resulting ice cream tasted fabulous and reminded me of a frozen version of a lemon mousse my Mum used to make for special occasions when I was growing up.

It’s a winner!
(Image by LM for TSL)

So, it was not only a big hit with Blue, but my Dad loved it, too!

And here’s the recipe. Just don’t tell anyone how simple it is!

Lemon Ice Cream (AIP-Friendly)

• Servings: 3-4
• Difficulty: easy
• Print

Ingredients:

1 x 400 ml can full fat coconut milk
2 – 3 x Tablespoons Maple Syrup (according to taste)
Zest of one unwaxed, organic lemon
Juice of 1/2 a lemon

Method:

1. Freeze the insulated bowl for your ice cream maker.

2. In a medium-sized bowl, whisk all your ingredients together. Taste for sweetness.

3. Pour the mixture into your ice cream maker and follow the appropriate directions for your machine.

4. Serve immediately for a ‘soft serve’ consistency, or freeze for an hour or so for a firmer ice cream.

E N J O Y !

*colour no longer in production

This recipe features in the Phoenix Helix Recipe Roundtable

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The Other Side of Family Time at Casa TSL…

Tags

Autoimmune Protocol, Coeliac Disease, Gluten Free, Gluten Free Pancakes, Health, Sydney, Sydney for Kids

iPhone Pics at the Sydney Aquarium!
(Image by TSL)

Nobody can do for little children what grandparents do. Grandparents sort of sprinkle star-dust over the lives of little children. (Alex Haley)

My Mum and Dad have a tradition.

tradition
noun tra·di·tion \trə-ˈdi-shən\
a way of thinking, behaving, or doing something that has been used by the people in a particular group, family, society, etc., for a long time

It’s a new-ish tradition in that it was born when my oldest nephew turned seven. His grandparents – my parents! – brought him across the ditch to Sydney for a visit with his aunts. And, the deal is that his siblings get to do the same thing when they are seven, too.

That was three years ago now.

This past week, it was my second nephew’s turn. It’s been a pretty action packed few days of doing things around Sydney that an almost-eight year old likes to do.

We’ve been to the Australian Museum where we made snakes, the Taronga Zoo where we patted a sea-lion and fed wallabies, the Sydney Aquarium where we saw sharks and dugongs, and – our mutual favourite – to the most fabulous performance about dinosaurs at the Dinosaur Zoo at the Sydney Opera House.

And, in addition to all of that there’s been swimming and baking and dog walking and lots of socialising.

So much fun!

Blue, my almost-eight nephew, has recently been diagnosed with Coeliac disease. Not much fun for anybody, let alone a little person. And, he’s been such a trooper about it.

But, at times it must feel like he’s permanently stuck looking at the world from the inside of a deep sea diver’s outfit…

Blue, the Deep Sea Diver
(Image by TSL)

It’s one thing for me, a fully formed adult, to suspect a gluten sensitivity and voluntarily give it up to see how I feel*. It’s quite another to be forced to adopt a weird diet at the age of seven, and have to audit every item of food that might pass your wee lips.

I had not appreciated quite how much of a challenge that could be for a little person.

It was easy at Casa TSL. We’ve been a gluten-free household – and more – for well over two years, now. It’s no big deal for me to make gluten-free everything.

Dining out ‘on the hop’ was entirely another matter…

And, little bodies need recharging. Often. And, sometimes the snacks that aunties (and Omis) provide just don’t quite cut it. There’s a desire for french fries (nope – oftener rolled in flour and cooked in the same oil as glutened snacks) or ice cream (nope – packaged ice creams usually have gluten) or sushi (nope – there’s gluten in the vinegar used to bind the rice)… I have a new-found respect for all those parents dealing with multiple food allergies.

But, we managed.

Blue and I made cherry choc-chip cookies free of eggs, gluten, grains and dairy. Want that recipe?

My coconut ice cream was a huge hit. And, when Blue requested a lemon flavoured version, a new recipe was born. Watch this space!

Raw cacao hot chocolate became a morning treat after breakfast. And, it transpires that gluten-free pancakes (I subbed out the agave for maple syrup) served with whipped coconut cream and strawberry coulis are a hit with young players!

So, we had a fab’ week of family time here at Casa TSL. Normal transmission will now resume…

* SO much better!

CRACKING Cauliflower Tortillas

Tags

AIP, AIP Reintroduction, Autoimmune Protocol, Cauliflower, Dairy Free, Gluten Free, Linga Longa, Paleo, Slow Cooked Pork, Tortilla

I wrote an edible cookbook. The pages are made out of tortillas. It’s also the Book of Love. (Batteries and hot sauce sold separately.) -Jarod Kintz, ‘Love quotes for the ages. Specifically ages 18-81′

I’m a wee bit addicted to the Linga Longa pork neck I pick up from the Eveleigh farmers markets. It’s a fantastic cut of meat, tastes out of this world and is so easy to prepare.

It’s actually a toss-up whether my slow cooked pork neck or four-hour lamb recipe is LM’s absolute favourite. Either way, we seem to rotate them week-about here at Casa TSL.

And, Greg (the Mr Linga Longa farmer, himself) knows just how much I love his pork. His is the first stall I head to every week at the markets. And, Bella loves him, too (possibly because he’s always generous with a bone or three for her).

This week, we picked up 2.6 kilos of lovely pork neck. And, the best thing is that when I make that much slow cooked pork over the weekend, I know I’ve got enough protein for several meals.

2.6 kilos of porky goodness ready to go into the oven!
(Image by TSL)

If I’m feeling lazy, we’ll just have the shredded pork over a big jumble of roasted vegetables with some apple sauce and fermented veggies. For a low effort meal, it’s pretty fine…!

But sometimes, a girl feels like experimenting. And, with LM out and about for much of this weekend past, I thought I’d try something new this week.

Enter the Cauliflower Tortilla!

Shredded pork lends itself to being rolled or sandwiched into your carbohydrate of choice. Think pulled pork sliders or Mexican tortillas…

Only, when you are on a restricted diet – grain-free, even – that just ain’t going to happen.

Until now…

Cauliflower Tortillas TSL-Sty;e…
(Image by LM for TSL)

Inspired by the likes of Joshua Weissman of Slim Palate fame, and Lauren Geertsen over at the very informative Empowered Sustenance, I had my first attempt at making cauliflower tortillas. And, let me tell you, it definitely won’t be the last time I make them. O for Oarsome!

People ask me all the time, ‘What keeps you up at night?’ And I say, ‘Spicy Mexican food, weapons of mass destruction, and cyber attacks. – Dutch Ruppersberger

I filled our tortillas with my slow-cooked pork neck, some red onion and some smashed avocado with just a squeeze of fresh lime juice. But, I reckon I could have done a slightly more anglo-style tortilla with slow cooked lamb and a little sheeps-milk yoghurt (and perhaps some fresh mint instead of the coriander), too…

• Servings: 3-4
• Time: ? hours
• Difficulty: easy
• Print

Ingredients:

1 x cauliflower
3 eggs
A handful of fresh, chopped coriander (cilantro)
salt and pepper to taste

Method:

1. Heat your oven to 190°C/ 375°F.  Line two baking trays with baking paper.

2. Wash, core and chop up your cauliflower into small florets. Throw it into your food processor and pulse until super-fine. Think smaller than rice kernels. It will take a little stopping and starting…

3. Bring a cup of water to boil in a medium-sized pot. Add your super-fine cauliflower, pop on the lid and simmer for 6 minutes (until cooked)

4. Drain your cooked cauliflower in a sieve. Allow to cool for ten minutes. Once cool enough to handle, pop it into a clean tea towel. Squeeze out as much of the excess water as you can.

5. Whisk your eggs in a clean bowl. Add your drained cauliflower, chopped coriander and salt and pepper. Mix thoroughly.

6. Take your mixture and spread as evenly as possible into 8 circles onto your baking trays – four on each.

7. Pop into the oven for 10 minutes. Carefully flip your tortillas, rotate the trays and  pop them back into the oven for a further 8 – 10 minutes.

8. Cool on a wire rack.

9. When you’re ready to load your tortillas, heat a frying sized pan over medium heat. One or two at a time, pop the tortillas into the pan. Brown each side and serve.

E N J O Y !

 

TSL’s ‘Anything Goes’ Meatballs (AIP Friendly)

Tags

AIP, Autoimmune Protocol, Dairy Free, Egg Free, Gluten Free, Ground Meat, Meatballs, Mince, Nightshade Free, Paleo

(Image by LM for TSL)

One of the topics of conversation at the AIP picnic on Sunday was this: –

 What do you eat on the AIP when you can’t face cooking?

And, it’s a good question. It was mooted that perhaps there might be a ‘secret squirrel’  restaurant here in Sydney that could cater to one in the elimination phase of the AIP. Sadly, if there is, I have yet to find it.

My not-so-sexy answer for those nights you can’t face cooking is this: –

Have a secret stash in your freezer!

Anyone who is well versed in cooking for a special diet – autoimmune or otherwise – knows that the first step is preparation. In fact, preparation is likely the second and third step, as well. Preparation is e v e r y t h i n g !

Here at Casa TSL, I’m a massive (not just big, baby. MASSIVE!) believer in cooking once to eat twice, thrice or even more if I can get away with it. If you’re going to the trouble of preparing good, wholesome REAL food from scratch, do yourself a favour – double the recipe and freeze the extras.

And, one of the easiest, most economical staples to have in your secret freezer stash is meatballs.

Miracles are like meatballs, because nobody can exactly agree on what they are made of, where they come from, or how often they should appear. (Lemony Snicket, ‘The Carnivorous Carnival’)

Meatballs are a bit of a wonder food. They’re portable. Kids love them. They’re versatile. And, this particular recipe can be amended to suit whatever you happen to have in your larder…

If you have lamb mince instead of beef or pork, then go with that. Fancy mint or coriander (cilantro) over parsley? – no problem! Prefer grated carrot or zucchini to silver-beet. Done! Only have spring onions (scallions)? That’s fine, too.

Here’s my stand-by freezer stash number for you:

• Servings: approx. 38 balls
• Time: 45 minutes
• Difficulty: easy
• Print

Ingredients:

450g x grass-fed beef mince (ground beef)
450g x happy pork mince (ground pork)
1 x small onion, peeled and chopped
1 x garlic clove
1 x generous handful flat leaf parsley
1/2 x cup chopped silver-beet/chard
1/2 x teaspoon salt
1 x Tablespoon fat

Method:

1. Throw all the ingredients except the meat into your food processor and give a good whizz until thoroughly minced and mixed.

2. Add your minced meat and mix again.

3. Using a Tablespoon as a measure, roll spoonfuls of the mixture into balls and pop onto a plate.

4. Heat a large fry pan over a medium heat with your fat. Fry the meatballs in batches – about 5 minutes before turning and repeating.

5. Serve!

E N J O Y !

We served our TSL ‘Anything Goes’ Meatballs in Root Vegetable Soup with Parsley Oil
Parsley Oil Recipe coming in the next post!
(Image by LM for TSL)

How do you like your meatballs?

This recipe features in the Phoenix Helix Recipe Roundtable.

Tomato Passata Replacement (AIP-Friendly)

Tags

AIP, Autoimmune Protocol, Gluten Free, Healthy Sauce, Nightshade Free, Nomato Sauce, Paleo, Sauces, Tinned Tomato Alternative, Tomato Free

(Image by TSL)

I generally avoid temptation unless I can’t resist it. (Mae West)

A while back, I wrote a wee piece on Autoimmunity and the Removal of Nightshades from Your Diet. I’m still ‘officially’ off nightshades. I use the inverted commas because I’ve discovered that white potatoes – in moderation, at least – seem to be ok for me; and, because I’m pretty sure I’ve inadvertently had the odd nightshade when I’ve been out for a meal.

Nightshades are pretty ubiquitous and most people have no idea what they actually are.

I’m not game to ‘officially’ reintroduce nightshades for two reasons. The first is that Hidradenitis Suppurativa (HS) sufferers (that’s me!) tend to be particularly sensitive to them; and second, a fellow HS comrade-in-arms recently suggested to me that, when it comes to nightshades, “the dose makes the poison”. So, I’m limiting my nightshade consumption to when I’m not so in control of the ingredients in recipes.

But I miss them. Tomatoes, in particular.

In my past life, I was a lover of ratatouille. In my opinion, the perfect veggie accompaniment. But full of eggplant, capsicum and tomatoes… ALL nightshades.

And, my go-to BEST EVER Ragu Bolognese, like most good Italian meat sauces, has a generous helping of tomatoes. I used to always have a stash of portion-sized ragu in my freezer. The perfect last-minute meal stand-by… But, since going nightshade-free that is no longer an option.

(Image by TSL)

At home, I make a large batch of tomato sauce and freeze it in meal-size portions in freezer bags. (Joe Bastianich)

Well, I’ve decided that I won’t be held prisoner to my tomato-free existence any more. I want to have ragu back in my freezer again – for those nights I just can’t face cooking.

So today, I bring you my tomato passata replacement. This is the jar of goodness that you use when a recipe calls for tinned tomatoes. It’s 100% AIP-friendly. It tastes good and it’s good for you.

This recipe makes a generous amount of passata replacement. One of the biggest challenges on the autoimmune protocol is the need to plan ahead – so, with this recipe, you’ll have extra left over that you can pop into your freezer for the next time a recipe calls for tomatoes, passata or otherwise.

And, it works beautifully with my revised AIP-Friendly, You Won’t Believe Its Tomato-Free Ragu Bolognese.

This baby is made with roasted beetroot and pumpkin. The roasting really brings out the flavour of the vegetables. And, then we add fresh herbs to make the whole thing sing…

Tomato Passata Alternative (AIP Friendly

• Servings: 2 - 4
• Time: 90 minutes minutes
• Difficulty: easy
• Print

Ingredients:

500g x beetroot (about 3 generous-sized beets)
500g x pumpkin (about 1/3 medium-sized pumpkin)
1 x onion
2 x Tablespoons fat + extra for drizzling (I used coconut oil)
1 x generous handful flat leaf parsley
1 x generous handful fresh basil
2 x cloves garlic
500mls x water
Salt

Method:

1. Heat your oven to 180°C/350°F.

2. Slice off any beetroot leaves and give the beets a good scrub under water with a brush. Wrap them individually in foil. Pop into a roasting dish.

3. Slice the pumpkin into two. Drizzle with a little fat. Add to the roasting dish.

4. Roast until cooked – about 60 minutes. I check every 20 minutes and test with a sharp knife.

5. Let the beetroot and pumpkin cool on the bench. Once cool enough to handle, peel the beets (I use plastic gloves to prevent my hands from staining) and remove the pumpkin skin.

6. Peel and finely dice your onion. In a large-ish pot, heat your fat over a medium-low flame. Add the onion and sauté gently until translucent.

7. While the onion is cooking, pop your beetroot, pumpkin, parsley, basil and garlic into the bowl of your food processor. Blend thoroughly until smooth.

8. Add your pureed vegetables to the sautéed onions. Stir.

9. Add water and stir until smooth. Turn down the heat and allow to simmer for 10 – 15 minutes.

10. Check for seasoning and salt to your taste.

E N J O Y !

This recipe features in the Phoenix Helix Recipe Roundtable

 

LUSCIOUS Lamington Cupcakes

Tags

AIP, Australia Day, Autoimmune Protocol, Dairy Free, Dog, Gluten Free, Healthy Lamington, Lamington Muffin, Paleo, Poodle

The TSL take on lamingtons in honour of Australia Day!
(Image by TSL)

There is no place in the world like Australia. Not even its beautiful neighbor New Zealand. (Henry Rollins)

It’s a drizzly and overcast old Australia Day as I write this. To be honest, it’s a wee bit of a welcome respite from the heat we’ve been having lately. For me, at least.

And here at Casa TSL, it has been a B I G day. Capital letters BIG. Today we met the newest addition to our extended family.

Fang, the black miniature poodle, has arrived at my sister’s. And she is meltingly cute.

Fang, the black miniature poodle pup
(Images by TSL)

We were invited to introduce Miss Bella, our 10-year-old pooch, to her sort of niece by way of a barbecue. It has to be said that Bella was singularly unimpressed with Fang. No matter. The rest of us fell head over heels in love… What a fluff-ball!

And, what else could I bring to an Australia Day barbie, but lamingtons? It would virtually be UN-Australian not to.

What is a lamington, you ask?

lamington

noun     AUSTRALIAN/NZ

a square of sponge cake dipped in melted chocolate and grated coconut.

(Image by TSL)

Of course, here at Casa TSL, a traditional lamington won’t cut it. After almost a year on the Autoimmune Protocol, we’re a 100% grain-free, mostly dairy-free household.

And, my sister and her partner are very similar, too.

And, then there was the small fact that I didn’t actually have a lamington tin in which to bake my sponge…

Time to improvise!

Adapting a recipe I found on the VERY talented Teresa Cutter’s site (The Healthy Chef), I bring you these remarkably lamington-like healthy-ish lamington cupcakes.

Completely free of any grains or dairy… they’re bloody good, mate!

Don’t worry about the world coming to an end today. It is already tomorrow in Australia. (Charles M. Schulz)

• Servings: 10
• Time: 45 minutes
• Difficulty: easy
• Print

Ingredients:

6 x happy eggs
1 x teaspoon vanilla bean paste
2 x Tablespoons raw honey
1/4 cup macadamia nut oil
1/2 cup coconut flour
2 x teaspoons gluten-free baking powder
1/2 cup raspberry jam or preserve*
1 x cup desiccated coconut for rolling
100 g best quality dark chocolate, roughly broken up
1/4 cup coconut milk

Method:

1. Heat your oven to 160° C / 320° F. Line a muffin tray with 10 papers.

2. Throw your eggs, vanilla and honey into your mixing bowl. Mix on high for 10 minutes until light and creamy.

3. While the machine is still running, pour in the macadamia nut oil. Mix well.

4. Add the coconut flour and baking powder. Mix until thoroughly combined.

5. Using a 1/4 cup as a measure, pour lamington cake mix into your prepared muffin tray.

6. Bake for 15 – 18 minutes or until cooked through.

7. Fill a piping bag with raspberry jam. Stick the nozzle into the middle of each cupcake and fill with a healthy squeeze of raspberry jam.

8. While waiting for your cupcakes to cool, heat your coconut milk in a small pan until almost boiling. Turn off the heat and add your chocolate. Stir until you have a smooth silky ganache.

9. When your cupcakes are cool, spread a little chocolate ganache on the top of each.
Dip in coconut and pop onto a tray to set.

* check the labels for a preservative free, low sugar number

E N J O Y !

SCRUMPTIOUS Loaded Banana Bread

Tags

AIP, Autoimmune Protocol Reintroduction, Dairy Free, Gluten Free, Grain Free, Healthy Banana Bread, Paleo, Paleo Banana Bread

(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. This recipe contains nuts and eggs  – both ingredients that are part of the reintroduction phase of the protocol.

It’s been almost two years now, and – small confession – I still miss really good bread. You know the kind I mean – artisan-style sourdough made by bakers who take their bread-making very seriously. Here in Sydney, I mean bread like Iggy’s.

Don’t get me wrong, though. I may miss good bread, but I won’t be having any anytime soon. Probably never again. Gluten is not my friend. And, ‘gluten-free’ definitely does not cut it when it comes to bread.

Life is full of banana skins. You slip, you carry on. (Daphne Guinness)

But, this post is about banana bread. Not bread bread.

And, banana bread is not really bread in the true sense of the word. It’s not made with yeast, water and flour. Rather, its made with bananas. Doh! So, really it’s more like a cake or a loaf.

And, while banana bread can easily be made gluten-free, because it’s not bread (which requires kneading and proving to allow the lovely-yet-naughty gluten to work its magic), it still tastes AWESOME. Some might even say it tastes better…

Better still, (for me) the discovery that I have recently reintroduced eggs successfully back into my life after nine whole months without them.

So, I reckon I deserve a wee celebration!

Having eggs back in my cooking repertoire means the occasional baking treat is back on the table. As good as they are, a girl can only make so many Jaffa Balls!

I started thinking about banana bread at the markets last Saturday. The good peeps at  Kitchen Green, who offer the most delish’ gluten free banana bread, had me salivating. I would have bought some, too. Only, theirs features chia seeds. And I have recently discovered that chia seeds and me are ‘no bueno’. So, I resolved to make my own…

SCRUMPTIOUS Loaded Banana Bread
(Image by TSL)

Bananas lend themselves to healthy baking because they add a natural sweetness and they keep your baking moist.

The thing is, LM is not such a fan of bananas. So when I experimented with this wee number, I added some lemon zest to the batter. To offset the banana-ness of the loaf. And, I reckon it was a winner.

By now, you know that I’m not a particularly finicky cook. I like lots of flavour and not too much fuss. So, while I was playing with this wee baby, I threw in some of the activated (soaked) nuts I had in the pantry and, because I love it, some shredded coconut, too.

The end result is a beautifully moist and crumbly nutty loaf with a lovely citrus kick. YUM!

• Servings: 8 - 10-ish
• Time: 60 minutes
• Difficulty: easy
• Print

Ingredients:

1/2 cup almond meal
1/2 cup coconut flour
1 x cup shredded coconut
1 x teaspoon gluten-free baking powder
Pinch of salt
Zest of 2 lemons
1/2 cup nuts, chopped (I used activated mixed nuts because that’s what I had!)
3 x very ripe medium bananas, mashed well
1/2 cup coconut oil, melted
1/4 x cup honey
4 x happy eggs

Method:

1. Heat your oven to 180° C (that’s 350° F). Grease a loaf tin with coconut oil and line with a piece of baking paper (I leave a little overhang of baking paper to aid in removing the cooked loaf from the tin).

2. Using a fork, mix your dry ingredients – almond meal, coconut flour, shredded coconut, baking powder, salt, lemon zest and chopped nuts – in a medium-sized bowl.

3. Pop your eggs and honey into a separate bowl. Whisk. Add your mashed bananas and whisk until very well combined.

4. Pour your egg mixture into the dry ingredients. Stir until combined. Add melted coconut oil and stir again until combined.

5. Pour batter into your loaf tin. Tap on the bench a couple of times to release any air bubbles. Cook for 40 – 45 minutes until a skewer inserted into the middle comes out clean.

6. Once cooked, allow to cool for 5 minutes in the loaf tin before turning it out onto a wire rack.

This loaf really is best eaten on the day it is cooked but will keep in the fridge for a few days in an airtight container. It also freezes well.

E N J O Y !

What is This MTHFR That I Keep Hearing About?

Tags

AIP, Ancestral Diet, Autoimmune Protocol, Folate, Genetics, Gluten Free, Healthy Living, Methylation, MTHFR, Paleo

(Graphic by TSL)

As part of this health jaunt I have undertaken over the past couple of years, I was diagnosed as positive for the MTHFR gene mutation. It has not been my only diagnosis, but it has certainly contributed to my belief that:
1) gluten is the devil (for me, anyway). I will never knowingly eat gluten again, and;
2) along with careful supplementation prescribed by my functional health peeps, the autoimmune protocol is the foundation approach I am taking to reset my body’s equilibrium to ‘optimal’.

The Natural healing force within each of us is the greatest force in getting well. (Hippocrates)

MTHFR is one of the more recent genetic buzzwords. And, I suspect we’ll be seeing a bit more of it as more and more people test positive for variations of the gene. It’s a bit of a minefield to work your way through, especially if you don’t have a science background. But, with approximately 1 in 2 people having a MTHFR defect, it’s a significant issue.

On Wednesday evening, LM and I tootled off to navigate our way through the pokies at the North Sydney Leagues Club. We went to listen to a talk about the MTHFR gene by naturopath and founder of MTHFR Support Australia, Carolyn Ledowsky.

Honestly? – Carolyn gave the clearest explanation of the very complex MTHFR process that I have come across to date. And, that is saying something, because as you know – I am no science nerd.

But I’m getting ahead of myself…

MTHFR stands for methylene-tetrahydrofolate reductase.

It is an important enzyme that converts the folate you eat, by way of all those leafy green vegetables, into the active form – called 5-Methyltetrahydrofolate. This conversion is called methylation. It is essential for our cells to function. All of them. Every single one.

Sidebar: It’s also important to recognise that folate is Vitamin B9 and is not the same as folic acid. Folic acid is a synthetic, man-made substance and is not found in nature. In fact, if you have a MTHFR gene mutation, folic acid can be very bad for your health. And since most of the bread we eat is fortified with the stuff, it’s yet another reason to steer clear of gluten.

But, how do I know if I should get tested for MTHFR?

Good question. And, to be honest – there are far more capable people out there than me to answer it. In a nutshell, if you suffer from a variety of symptoms and – no matter what you do – nothing seems to work to make them better, you may have MTHFR. Perhaps something to discuss with your GP?

Here are just some of the illnesses associated with MTHFR:

(Graphic by TSL. Original data sourced from here)

In my particular case, I had a chronic autoimmune condition, allergies, (unrealised) anxiety, poor detoxification AND some challenges shifting my weight.

Within the MTHFR gene, there can be a number of mutations. The two key deviations currently tested for are MTHFR C677T and MTHFR A1298C.

If you test positive for the gene, you will have a permutation of the following:

(Graphic by TSL. Original data sourced from here)

I’m compound heterozygous. So for me, that means, with an estimated 50% loss of methylation function, I want to do everything I can to improve my methylation.

Working with your medical team is obviously the first step in working out what, if any, supplementation you may require. And, this is not the same for everyone.

But, it doesn’t stop there.

There are Other Factors that Affect Your Methylation Process…

Poor diet – Turns out your Mum was right. Eat your greens! You need to eat plenty of leafy greens to get adequate levels of vitamins. Long term vegan diets can be a problem because you’re not getting B12 from things like egg yolks, meat, liver, and oily fish. Another issue is raised levels of homocysteine (which depletes all those good B vitamins). This can be caused by excess animal protein, sugar, the wrong fats, too much coffee, and alcohol. And, of course – steer clear of foods that contain folic acid (that’s most packaged, gluten containing foods).

Smoking – I’m an ex smoker. Boy, do I regret that habit now. The carbon monoxide from cigarette smoke deactivates vitamin B6.

Toxins and Chemicals – unfortunately, it’s a fact of life that we are exposed to more and more toxins in everyday life. Making an effort to minimise these as far as possible – limit the use of plastics, eat more organic food, taking care with our household cleaning goods – are all small steps that can have a big impact on our health.

Malabsorption – Food allergies, digestive problems, and even getting older can affect our ability to absorb the nutrients from our food.

Decreased stomach acid – Aging and a variety other conditions (including vegetarianism) can reduce stomach acid — and therefore affect our ability to absorb vitamin B12

Medications – certain drugs can affect your levels of B vitamins. It is important that you discuss this with your doctor.

Stress – really bad for your methylation. REALLY. Start a regular yoga practise. Meditate. Start tai chi. Anything that works for you to mitigate stress.

As part of my journey back to optimal health, I’m following the autoimmune protocol – a nutrient-rich elimination diet that removes foods that irritate the gut, cause gut imbalance and activate the immune system. It also involves actively working on stress management, improving my sleep, moving, spending time in nature and just getting a little more zen about life. It’s working for me, too.

If you would like to learn more about MTHFR or MTHFR Support Australia, they have a great (free!) video detailing how MTHFR can affect your life. They also hold monthly information evenings if you happen to live in Sydney.

 

SINFULLY GOOD Rhubarb and Apple Crumble with a Ginger and Coconut Topping

Tags

AIP, Autoimmune Protocol, Cobbler, Crumble, dessert, Gluten Free, Healthy Crumble, Healthy Dessert, Paleo

(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.

Never rub another man’s rhubarb. (Jack Nicholson as The Joker, ‘Batman’)

I know I said I wasn’t a fan of sweet breakfasts. But, I make an exception for cold leftover crumble. It’s especially perfect when you’re on the autoimmune protocol and just can’t face another breakfast hash! I imagine it’s a bit like those people who enjoy cold leftover pizza for breakfast. Hey – I don’t judge…

Rhubarb always makes me think of my Dad. He adores rhubarb with its tart taste. And, LM loves it too. This is a good thing because rhubarb is pretty readily available here in Sydney. It marries well with a number of flavours – strawberries, oranges, blueberries, cinnamon, ginger, and – of course – apple.

Over the weekend I experimented a little with making an AIP-friendly crumble. For this wee number, I took a leaf out of the ever-so-wonderful Maggie Beer’s book and used verjuice (the juice of unfermented grapes) as a more gentle acid than the more traditional lemon juice to keep the apples from browning. I was quite pleased with the result!

The 4 Stages of Rhubarb & Apple Crumble!
(Images by TSL)

Now, for you crumble purists out there, this is not the same topping as when you make a flour and butter topping in the traditional way. It’s not even the same as using oats as a substitute. But, for those of us who are gluten-free AND who struggle with oats, too (that would be me!), this recipe offers an alternative that tastes great and gives you the ‘I’m eating a crumble’ feeling.  LM gives it his big tick of approval, as well.

On the LM scoring sheet, this one sits at a, ‘You can make this any time. I’ll eat it every day’

 

SINFULLY GOOD Rhubarb and Apple Crumble

• Servings: 6 - 8
• Time: about an hour
• Difficulty: easy-peasey
• Print

Ingredients

For the fruit filling:
1/4 cup coconut sugar
1/4 cup verjuice
*
50 g coconut oil, melted
6 Granny Smith apples, peeled, quartered and cored
1 x bunch rhubarb (10 – 15 sticks), washed, trimmed and cut into 2 – 3 cm lengths

For the crumble:
½ x cup coconut flour
1 1/2 x cups coconut flakes
1/3 x cup coconut sugar
½ cup coconut oil, melted
1 x teaspoon ground ginger
¼ tsp Salt 

cream or ice cream, to serve (optional – I like mine straight up)

 Method

1. Heat your oven to 180° C/350° F (fan forced)

2. Mix your sugar, verjuice and melted coconut oil in a bowl. Cut your apple quarters into thin slices. Add to the verjuice mixture, tossing to combine well. Transfer to your baking dish. Give it a shake to distribute the fruit evenly. Scatter the rhubarb over the apple.

3. Bake the apple and rhubarb mixture for 20 – 25 minutes until fruit starts to soften but retains its shape.

4. While the fruit is cooking, prepare the crumble topping by mixing your coconut flour, coconut flakes, coconut sugar, coconut oil, ginger and salt in a bowl, stirring until a crumb forms.

5. When the fruit is ready, spoon the topping evenly over the top.

6. Bake for 20 min or until the topping starts to turn a golden brown.

* as an alternative to verjuice, 1 Tablespoon of apple cider vinegar and enough water to make up a 1/4 cup will do the trick

E N J O Y !

This recipe features in the Phoenix Helix AIP Recipe Roundtable

‘I can’t believe they’re AIP-friendly’ Chewy Gingerbread Men

Tags

AIP, Autoimmune Protocol, Cookies, Dairy Free, Gimgerbread, Gluten Free, Paleo, The Primitive Homemaker

(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.

I had all these plans for the blog this week. Ideas for posts kept popping into my head at the most unlikely of times. And, I’m finally back – firing on all cylinders – in the kitchen again after the big move into the smaller wee place. So, there really has been no excuse for not being more organised. I’m not even really sure what happened.  So today, I start with an apology…

Sorry! I don’t know where the week went.

My little sister is undergoing a routine medical procedure today. It involves fasting because she’s having a general anaesthetic. She’s just back from holidaying overseas and has jumped straight into the autoimmune protocol. So, I figured some chicken soup was in order. And then, I thought about the awful gluten-filled biscuits and sweet, milky cups of tea they give you when you’re just out of your anaesthetic – Ugh! – and I just had to make these wee gingerbread beauties.

A much better alternative to the hospital-provided snack-age AND AIP-friendly, to boot!

(Image by TSL)

I can’t take any credit for this recipe. That must all go to the very talented Tyler over at The Primitive Homemaker. You can find the recipe for these lovely wee Chewy Ginger Thin Cookies here. They are a doddle to make, contain only four ingredients, and are a scrummy treat with just the right about of crunch, ginger and sweetness.

Thanks Tyler!