Zucchini and Haloumi Fritters

The zucchinis in our veggie patch this year have been uncontrollable! And since there is only so much Zucchini cheese you can make, we’ve come up with this zucchini and haloumi fritter recipe! The recipe is super simple and the fritters go perfectly with some homemade mayo and freshly picked tomatoes!

Makes 15

zuchini-fritters

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Keto Diet 101

Fat – the macronutrient demonized by ‘healthy guidelines’ dietary professionals. For a very long time now people have believed that eating fat, and especially that dreaded saturated fat, is what causes obesity and heart disease.

But if you’ve read our post on The Truth about Fats, you will know that this is all wrong! In fact, fat is probably the most important nutrient for weight loss, healthy cholesterol, brain function and overall health!

Including more saturated fat in your diet is a great start to improving your health. The keto diet is essentially the name given to the diet that focuses on this.

What is a Keto Diet?

Simply put, a keto (or ketogenic) diet is a low-carb, moderate protein, high fat diet. On a keto diet, healthy meals are structured around keeping carbs to only 5% of your total macronutrient intake. Protein consumption ranges from 20% to 35% and fat intake ranges from 60% to 75%. At an extreme level, fat can make up 80% of the diet with 20% coming from protein, and no consumption of carbs!

The idea behind the keto diet is that if you reduce your carb intake and replace it with fat, your body goes into a metabolic state called ketosis. In ketosis, instead of using your glucose stores for energy, your body taps into its fats stores and burns those for energy instead.

Why go on a Keto Diet?

There are a number of benefits to a keto diet. The number one reason often touted is weight loss, and fast weight loss! When you move into a state of ketosis your body becomes highly efficient at burning fat for energy. Not only that, fat is both tasty and filling – a number of studies have shown that, when compared to a low-fat diet, low-carb dieters lose 2 to 3 times more weight. And because fat is filling, low-carb dieters often aren’t left feeling hungry. On the keto diet, appetite tends to be suppressed and dieters end up eating fewer calories without even trying.

But a keto diet offers a number of other health benefits too, including:

  • Improved insulin sensitivity
  • Reduced risk of heart disease
  • Reduction in visceral fat (the bad fat that lodges around your organs)
  • Improved brain function and memory
  • Reduced risk of Type 2 diabetes
  • Reduced symptoms and progression of Alzheimer’s disease
  • Reduction in epileptic seizures
  • Improvement in skin conditions such as acne
  • Reduction in triglyceride levels

What food should be avoided?

As we mention, the keto diet is all about reducing carbs from your diet and replacing them with fat. Therefore, any foods high in carbs should be limited. This means limiting:

  • Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
  • Grains or starches: Wheat-based products, rice, pasta, cereal, etc. (Read why here).
  • Fruit: All fruit, except small portions of berries like strawberries.
  • Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
  • Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
  • Low-fat or diet products: These are highly processed and often high in carbs.
  • Some condiments or sauces: These often contain sugar and unhealthy fat.
  • Unhealthy fat: Limit your intake of processed vegetable oils, commercial mayonnaise (you can make your own here), etc.
  • Alcohol: Due to its carb content, many alcoholic beverages can throw you out of ketosis.
  • Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.

What food can I eat?

Rather than focusing on what foods you can’t eat, its best to look at what foods you can eat to heal and nourish your body. The majority of your meals should focus on:

  • Meat: Grass-fed steak, pork, bacon (check out our home-cured bacon recipe), chicken and turkey
  • Fatty, sustainable fish: Such as salmon, trout, tuna and mackerel/sardines.
  • Eggs: Read our blog on eggs 101 to workout which eggs you should be buying.
  • Grass-fed butter and cream: If you’re intolerant to lactose you might want to try our recipe for ghee.
  • Cheese: Unprocessed cheese…raw milk cheeses are even better.
  • Healthy oils: When cooking with heat, use coconut oil, for drizzling over salads use virgin olive oil or avocado oil and when making homemade mayonnaise use macadamia nut oil.
  • Avocados.
  • Low-carb veggies: These include leafy greens, zucchinis, spaghetti squash, celery, tomatoes, onions, capsicum, etc. As a rule of thumb, veggies grown above the ground have fewer carbs than those grown below the ground.
  • Condiments: You can use Celtic sea salt (in fact, to help overcome any withdrawal symptoms in the first week, you should add Celtic sea salt to your water and sip throughout the day), pepper and various healthy herbs and spices.

Just remember to switch up what meat and veggies you are eating…whilst technically chicken breast with a keto-fied dessert may still keep you in ketosis, it’s doing nothing to nourish and heal your body…and you’ll get bored very quickly!

Paleo Raspberry and Coconut Gelatin Gummies

Paleo Raspberry and Coconut Gelatin Gummies Recipe

These gummies are a perfect for killing two birds with one stone – satisfying your cravings for a sweet paleo snack and healing your gut.

Ingredients raspberry-gummies

  • 1 cup full fat coconut milk
  • 1/2 cup raspberries
  • 8 tbsp grass-fed gelatin
  • Zest of 1 lime
  • 1 tbsp coconut oil

Method

    1. Depending on what you feel like, you can either blend the raspberries with the coconut milk or mix them in whole. Add the lime zest to the coconut and raspberry mix.
    2. Over a medium heat, combine the gelatin – one tablespoon at a time – and coconut and raspberry mix in a saucepan. Make sure the mix doesn’t boil.
    3. While the gelatin is dissolving, grease a glass pan (this will be used to set the gummies in).
    4. Once the gelatin is completely combined (make sure there are no lumps), let the mix cool to room temperature. Once cooled, pour the mixture into the greased glass pan, cover and place in the fridge.
    5. Refrigerate for at least 3 hours. Cut into squares and enjoy!

 

 

 

Rosemary and Sage Roast Turkey

Rosemary and Sage Roast Turkey Recipe

This recipe is taken from our Healed by Bacon Autoimmune Protocol Friendly Christmas Menu eBook.

AIP low fodmap gluten free sugar free christmas

We used to ask each of our guests to bring a dish to our Christmas lunch – sounds like a good plan in theory, less cooking, less cleaning up and save on money…turns out the plan is only good in theory.

One of our guests, Aunty Jane, liked to bring a “meat” dish to our Christmas dinner. Problem is, no one could ever tell what meat it actually was. In fact, one year another guest mentioned to Aunty Jane that she had slightly overcooked the pork she brought – that it was a bit tough and dry (and trust us, this guest was being very generous with ‘a bit’ tough and dry. Think chewing on a rubber boot and the dry feeling you get if you were to eat a spoon of coconut flour by itself). Looking confused, Aunty Jane replied with “Oh, I didn’t bring pork, I brought Turkey”. And from then on, (1) any meat dish Aunty Jane ever brought was just called “Mixed Miscellaneous Meat”, and (2) we started to cook the meat for Christmas dinner.

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Top 3 Gut Healing Ferments

Fermented foods are great for helping to heal digestive issues, such as leaky gut. Fermented foods contain probiotics and acids that balance the pH levels in our gut and support the good bacteria. And they’re cheap and easy to make!

Make sure you use sterilised jars (or if you want to be fancy, you can use a sauerkraut crock or vegetable fermenter).

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  1. Traditional Sauerkraut

This recipe is a great starting point if you are new to ferments. It’s simple and cheap – and if you’re feeling adventurous, it can be jazzed up with chilli or fennel seeds.

Ingredients

Method

  1. Shred cabbage and place in a large mixing bowl.
  2. Cover the cabbage with the salt and massage until the juices are released.
  3. Pack into your jar or fermenter until the cabbage is completely submerged by its liquid. Cover loosely and let it sit at room temperature for at least 1 month.
  4. Once the cabbage is fermented to your liking, move to the fridge and eat.

 

  1. Fermented Carrots

Like the sauerkraut, you can make this recipe as simple or as fancy as you like – we suggest adding ginger to the ferment for a little added kick.

Ingredients

  • 500g of shredded or grated organic carrots
  • 3 tbsp of Celtic sea salt
  • Water to cover carrots

Method

  1. Like the sauerkraut, shred or grate the carrot and place in a large mixing bowl.
  2. Cover the carrot with the salt and massage until the juices are released.
  3. Pack into your jar or fermenter.
  4. Because the carrots won’t release as much liquid as the cabbage, add a little extra filtered (not tap) water to make sure the carrots are completely submerged.
  5. Cover with cheese cloth and let it sit at room temperature for 1 to 2 weeks.
  6. Once the carrots are as tangy as you like, move to the fridge and eat.

 

  1. Pickles

We couldn’t have a list of our top 3 gut healing ferments that doesn’t contain pickles!! We love pickles so much that we’ve dedicated a whole blog post to making them.

What to eat with Copper Toxicity

In order to detox from excess copper we need to heal our gut and digestive system. We can do this by (1) Eating more animal products, (2) eating more fat, (3) avoiding dairy products, (4) avoid foods that further deplete zinc and/or increase copper and (5) drink more water.

What_to_Eat_for_Adrenal_Fatigue

  1. Eating more animal products

Animal products are the most concentrated source of zinc. In particular, we should eat more:

  • Beef,
  • Lamb,
  • Chicken,
  • Buffalo,
  • Eggs, and
  • Venison.
  1. Eating more fat

Adding more fat into your diet will help with bile production and enable a clearer pathway for the excess copper to be excreted. Make sure that you are eating good quality fat, none of these chemically manufactured seed oils – that will just make your condition worse!

  1. Avoiding dairy products

So dairy doesn’t actually add copper to your body, but it does contribute to depleting your zinc levels and throwing your copper-zinc ratio further out of whack. It is especially detrimental to copper toxicity when dairy is eaten with foods high in phytates (rice and grain-based foods such as wheat bran, rice bran, whole wheat, corn, rye, oats and brown rice) as it dramatically decreases our body’s ability to absorb zinc.
Toxic Food - What NOT to eat with Hashimoto's

  1. Avoid foods that further deplete zinc and/or increase copper

These foods include:

  • Chocolate,
  • Shellfish,
  • Coffee,
  • Sugar,
  • Wheat,
  • Soy,
  • Avocados,
  • Leafy greens,
  • Sunflower seeds,
  • Sesame seeds, and
  • Beef liver.

Nutritiondata.com is an excellent website for analysing which foods have high levels of copper or a less than optimal zinc-copper ratio.

  1. Drink more water

So we touched on the importance of drinking water to mobilise the excess copper before. But it is important not to drink water half an hour before, or an hour after eating, as this can dampen digestion through diluting gastric juices. Another important note if you want to go down the route of TCM, never drink cold water (for the same reason as not eating cold food).

Ok so these guidelines seem all well and good on paper, but the truth is, in the early stages of the copper detox process you may not be able to stomach all that meat and fat. And that’s ok. Detoxing takes time. We found that homemade chicken broth with a little bit of organic, grass-fed butter (and yes we know we said to avoid dairy, but this was one of the fats we could tolerate, you could always try ghee) was all we could eat for a while.

But as our digestion starts to heal and the copper detox process begins, we can slowly introduce more foods. For example, we were able to tolerate a little bit of chicken breast and some zucchini. We also could eat pumpkin seeds – and whilst technically they are high in copper, they are one of the few plant-based sources of high zinc.

Grain Free Spaghetti Bolognese

Grain Free Spaghetti Bolognese Recipe

Typically as we come into winter we turn to warming comfort foods like pasta. Unfortunately for us who suffer from grain sensitivities, even the gluten-free versions can upset our tummies (and our gut, if you know what I mean…).

This recipe overcomes these problems by using spaghetti squash instead…you still get that warming feeling like you do when you eat the traditional dish and you sneak in an extra serve of veg – it’s a win-win!!

Spaghetti Squash Pasta1

This post is part of the Our Growing Edge campaign – encouraging food bloggers to connect and inspire us to try new things. This month’s theme is allergy friendly recipes.

 

Serves 4

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