2 cups chopped zucchini
4 eggs
¼ cup maple syrup
¼ cup palm oil–based vegetable shortening
1 teaspoon vanilla
½ cup coconut milk
½ cup coconut flour
½ cup cassava flour
½ teaspoon baking soda
½ teaspoon (cornstarch-free) baking powder
1 teaspoon sea salt or pink Himalayan sea salt
½ teaspoon ground cinnamon
2 tablespoons melted coconut oil (for greasing loaf pan)
1. Preheat the oven to 375°F.
2. Mix all ingredients in a stand mixer.
3. Pour into a 5 × 9-inch greased loaf pan and bake for 45 to 55 minutes, or until browned and a toothpick comes out clean when inserted into the middle.
4. Let cool completely before cutting.
* * *
Nutritional Analysis per Serving: Protein (g) 5.67; Fat (g) 6.97; Carbs (g) 37.08; B12 (mcg) 0.22; Iron (mg) 1.18; Iodine (mcg) 12; Magnesium (mg) 28.77; Potassium (mg) 367.12; Selenium (mcg) 9.16; Sodium (mg) 323.75
* * *
Biscuits
AUTOIMMUNE
These autoimmune biscuits are an easy side to many dishes and have just the right flaky texture, thanks to the palm shortening.
Prep time: 20 minutes
Cook time: 8 to 10 minutes
Serves: 8
2 cups cassava flour
¼ teaspoon sea salt or pink Himalayan sea salt
1 tablespoon (cornstarch-free) baking powder
¼ cup palm oil–based vegetable shortening
1 tablespoon maple syrup
1 to 1½ cups coconut milk
1. Preheat the oven to 450°F.
2. Place the first 5 ingredients in a stand mixer and blend until well mixed.
3. Add ½ cup of coconut milk at a time and continue blending until the batter becomes smooth, with a doughlike consistency.
4. Spoon the mixture into 8 muffin cups.
5. Bake for 8 to 10 minutes or until lightly browned.
* * *
Nutritional Analysis per Serving: Protein (g) 1.34; Fat (g) 11.3; Carbs (g) 28.15; B12 (mcg) 0; Iron (mg) 0.59; Iodine (mcg) 0; Magnesium (mg) 21.97; Potassium (mg) 238.13; Selenium (mcg) 1.7; Sodium (mg) 158.38
* * *
Sweets
Apple-Blueberry Crumble
PALEO
Prep time: 10 minutes
Cook time: 35 to 45 minutes
Serves: 10
There’s something soothing about baking! Growing up in Poland, I loved eating my mom’s apple pie szarlotka on Sunday mornings. As an adult, I decided to apply my extensive training in chemistry to my own baking. I love the precision and detail it takes to make a baked good that is just right! Before my gluten-free journey started, I used to make homemade treats for family, friends, and coworkers and have since found a way to modify my favorites and create delicious healthier versions. This Apple-Blueberry Crumble is gluten free, dairy free, and Paleo friendly, includes protein, and is 100 percent delicious! Enjoy!
CRUST
3 cups almond flour, divided
½ cup melted coconut oil
4 tablespoons honey
1 teaspoon vanilla extract
FILLING
3 cups stewed apple chunks and slices (see Chunky Applesauce. When the apples are cooked, do not mash them; instead add them to the pie without the liquid.)
1 cup fresh blueberries
1. Preheat the oven to 350°F.
2. Mix 2 cups of the almond flour, coconut oil, honey, and vanilla in a stand mixer until smooth.
3. Remove one quarter of the almond-flour mixture and set aside. Then, by hand or using the low speed on the mixer, add the remaining 1 cup of almond flour to create a dough with a crumblike consistency.
4. Press the mixture onto the bottom and up the sides of a 9-inch round pie dish.
5. Bake the crust for 10 minutes, or until lightly browned.
6. Once browned, remove the crust from the oven and let rest for 5 minutes.
7. Gently mix the apples and blueberries and pour into the pie crust.
8. Add the reserved crumble to the top and bake for 35 to 45 minutes, until the blueberries are soft and the crumble topping is golden brown.
* * *
Nutritional Analysis per Serving: Protein (g) 6.4; Fat (g) 25.12; Carbs (g) 16.81; B12 (mcg) 0; Iron (mg) 1.19; Iodine (mcg) 0.59; Magnesium (mg) 81.03; Potassium (mg) 283.16; Selenium (mcg) 1.19; Sodium (mg) 1.22
* * *
Carob Lava Cakes
AUTOIMMUNE
Prep time: 15 minutes
Cook time: 30 minutes
Serves: 6
Although chocolate is not on the Autoimmune Diet menu, delicious carob can be used for this tasty dessert! Carob Lava Cakes have a soft texture and a rich flavor. I use 4-ounce ramekins. Serve with berries!
4 tablespoons of coconut oil, melted, divided
1½ cups frozen blueberries, thawed
1 cup unsweetened carob powder
½ cup maple syrup
2 teaspoons cream of tartar
1 teaspoon baking soda
Pinch sea salt or pink Himalayan sea salt to taste
2 tablespoons gelatin
4 tablespoons boiling water
¼ cup hot water
6 tablespoons of coconut cream or whipped coconut cream (optional)
1. Preheat the oven to 350°F.
2. Grease six 4-ounce ramekins with 2 tablespoons melted coconut oil.
3. In a food processor or blender, place the remaining 2 tablespoons coconut oil, blueberries, carob powder, maple syrup, cream of tartar, baking soda, and salt and blend until smooth.
4. In a small bowl, vigorously whisk together the gelatin and boiling water until the gelatin dissolves.
5. Pour the gelatin into the food processor or blender with the other ingredients and blend until well combined.
6. Add the ¼ cup hot water and briefly blend.
7. Spoon the mixture into the prepared ramekins.
8. Bake for 30 minutes, or until the tops of the cakes have formed a light crust and feel slightly firm.
9. Let cool slightly and serve warm.
10. Optional: Top each lava cake with 1 tablespoon of coconut cream or whipped coconut cream.
* * *
Nutritional Analysis per Serving: Protein (g) 2.79; Fat (g) 9.28; Carbs (g) 20.63; B12 (mcg) 0; Iron (mg) 0.1; Iodine (mcg) 0; Magnesium (mg) 14.85; Potassium (mg) 368.12; Selenium (mcg) 1.83; Sodium (mg) 223.59
* * *
Chocolate Avocado Pudding
PALEO
Prep time: 15 minutes
Serves: 4
Desserts! Sometimes we just want a sweet treat, but in the early stages of the healing journey, blood-sugar swings can lead to imbalanced moods and energy crashes and place stress on our adrenals. One way to offset the effects of sugar is to be sure you mix chocolate with good fats and protein, which in Chocolate Avocado Pudding are found in the coconut milk and Rootcology protein powder. I recommend this pudding with fresh berries or shaved coconut on top!
1½ cups coconut milk
*¼ cup Rootcology Paleo Protein
1 avocado
*1 tablespoon cocoa powder
1 tablespoon maple syrup to taste
1. Place all ingredients in a high-powered blender and blend until smooth.
2. Refrigerate until ready to serve.
* * *
Nutritional Analysis per Serving: Protein (g) 7.88; Fat (g) 23.66; Carbs (g) 6.05; B12 (mcg) 0; Iron (mg) 3.19; Iodine (mcg) 0; Magnesium (mg) 55.41; Potassium (mg) 376.47; Selenium (mcg) 0.33; Sodium (mg) 51.47
* * *
Coconut-Fig Energy Balls
AUTOIMMUNE
Prep time: 20 minutes
Cook time: 30 minutes chilling
Serves: 10
When we’re eating for healing, it can be challenging to find a treat that meets your dietary needs and delights your
taste buds. Store-bought gluten-free and Paleo snacks aren’t always safe, since they can contain nuts, which are not autoimmune friendly. I’m excited to tell you that Coconut-Fig Energy Balls will hit the spot for you; plus they are high in fiber and iron. This is also a kid-approved recipe! But be warned. I often make these for my brother, Robert, and he swears they’re addictive! You can easily switch out the figs for dates for a variation.
30 dried unsweetened Turkish figs
2 cups unsweetened shredded coconut, divided
⅓ cup coconut oil, melted
¼ teaspoon ground cinnamon
Sea salt or pink Himalayan sea salt to taste
1. Line a large baking sheet with parchment paper and set aside.
2. In a food processor or blender, place the figs, 1½ cups coconut, coconut oil, cinnamon, and salt and blend until a smooth paste forms. It will have the consistency of brown sugar.
3. Form the dough into 1-inch balls, about 1 tablespoon of batter for each, and then roll the balls in the remaining shredded coconut.
4. Refrigerate for 30 minutes and serve.
* * *
Nutritional Analysis per Serving: Protein (g) 1.62; Fat (g) 12.95; Carbs (g) 2.48; B12 (mcg) 0; Iron (mg) 1.25; Iodine (mcg) 1.36; Magnesium (mg) 26.25; Potassium (mg) 319.16; Selenium (mcg) 1.62; Sodium (mg) 46.97
* * *
Paleo Banana-Almond Muffins
PALEO*
Prep time: 10 minutes
Cook time: 45 to 60 minutes
Serves: 12
Paleo Banana-Almond Muffins, which are not only delicious but gluten free and sugar free, can help stabilize your blood sugar while providing a delicious dose of antioxidants! When you add the coconut and walnuts, these make a great addition to a kid’s breakfast, providing slow-burning fat that will help keep them energized throughout the school morning. This recipe was inspired by the Specific Carbohydrate Diet.
1¼ cups almond flour
2 teaspoons baking powder
¼ teaspoon baking soda
1 teaspoon ground cinnamon
½ cup unsweetened applesauce (see Chunky Applesauce)
2 eggs
3 ripe mashed bananas
OPTIONAL ADDITIONS
½ cup shaved unsweetened coconut
½ cup blueberries
½ cup walnuts
¼ cup poppy seeds
1 tablespoon unsweetened cocoa powder plus ¼ cup honey
1. Preheat the oven to 350°F.
2. Place paper liners in a 12-cup muffin tin.
3. In a medium-size bowl, mix the almond flour, baking powder, baking soda, and cinnamon until combined.
4. Make a well in the center and add the applesauce, eggs, and mashed banana; mix the wet with the dry ingredients until combined.
5. Fold in the optional ingredients, if using.
6. Pour the batter evenly into the 12 paper-lined cups.
7. Bake for 45 to 60 minutes or until tops of muffins are lightly browned and a toothpick inserted comes out clean. (Alternatively, grease a 5 × 9-inch loaf pan with coconut oil and pour in the batter. Bake 1 hour or until the top is browned and a toothpick inserted into the center comes out clean.)
* * *
Nutritional Analysis per Serving: Protein (g) 3.47; Fat (g) 5.84; Carbs (g) 10.27; B12 (mcg) 0.07; Iron (mg) 0.67; Iodine (mcg) 4.75; Magnesium (mg) 36.05; Potassium (mg) 196.41; Selenium (mcg) 3.29; Sodium (mg) 83.06
* * *
Cherry Berry Gelatin Snacks
AUTOIMMUNE
Prep time: 5 minutes
Cook time: 15 minutes, 2 hours chilling
Serves: 6
Gelatin is an excellent source of gut-healing glycine and, like its cousin collagen, can also help with preventing wrinkles and improving joint pain. You can make your own gelatin-based snacks and desserts with a few simple ingredients. I like to make gelatin desserts in multiple small containers to have as desserts and snacks throughout the week. For parties, I’ll occasionally make gelatin in a big bowl.
Cherry Berry Gelatin Snacks combines the healing power of gelatin with tart cherry juice, which is known for its anti-inflammatory and pain-relieving qualities, and strawberries, which are high in antioxidants and offer additional anti-inflammatory benefits. For the cherry juice, I recommend purchasing one that’s made from ripe whole cherries instead of from concentrate.
4 cups tart cherry juice, divided
4 tablespoons gelatin
1 cup chopped strawberries
1. Pour 2 cups of cold cherry juice into a glass container.
2. Add gelatin to the cold juice, mix, and let sit for 1 minute.
3. In a small pan on medium-low, heat the 2 remaining cups of juice for 5 minutes.
4. Slowly pour the hot juice into the gelatin mixture while whisking until fully incorporated.
5. Add 1 cup of chopped strawberries.
6. Pour the mixture into a 2-quart baking dish and refrigerate for 2 hours.
7. Cut into desired size pieces and serve.
* * *
Nutritional Analysis per Serving: Protein (g) 5.52; Fat (g) 0.71; Carbs (g) 1.84; B12 (mcg) 0; Iron (mg) 0.15; Iodine (mcg) 2.13; Magnesium (mg) 4.15; Potassium (mg) 37.45; Selenium (mcg) 1.94; Sodium (mg) 9.39
* * *
Plantain Crepes
PALEO
Prep time: 15 minutes
Cook time: 15 minutes
Serves: 4
Crepes are very thin pancakes typically made from wheat flour. These Paleo Plantain Crepes use tapioca starch and pureed plantains to create a delicious crepe (you can substitute cassava flour for tapioca starch). Top them with fresh antioxidant-loaded berries and coconut whipped cream for an extraordinary dessert, or have them with shredded pork and avocadoes for a savory lunch.
3 ripe plantains (soft and black in color)
¼ cup coconut oil
1 teaspoon tapioca starch
½ tablespoon balsamic vinegar
¼ cup water
½ tablespoon lemon juice
1 egg
Coconut whipped cream (optional)
1. Preheat the oven to 400°F.
2. Line two baking sheets with parchment paper and set aside.
3. Place all ingredients in a high-speed blender and blend until smooth.
4. Pour ¼ to ⅓ cup of the mixture for each of four crepes onto the parchment paper. You will get 4 to 6 crepes, depending on the size of the plantains.
5. Bake for 15 minutes.
6. Serve plain and hot or, for a sweet treat, add some fresh berries and coconut whipped cream (mix 1 cup heavy coconut milk or coconut cream with 1 teaspoon vanilla and 1 tablespoon maple syrup in a blender on high for 30 seconds, until fluffy).
* * *
Nutritional Analysis per Serving: Protein (g) 3.34; Fat (g) 15.29; Carbs (g) 43.93; B12 (mcg) 0.11; Iron (mg) 1.05; Iodine (mcg) 6; Magnesium (mg) 51.53; Potassium (mg) 691.39; Selenium (mcg) 5.85; Sodium (mg) 23.6
* * *
Pumpkin Pie
PALEO
Prep time: 10 minutes
Cook time: 60 to 70 minutes
Serves: 8
You won’t even miss the crust after making this Pumpkin Pie! This pie is rich in pumpkin spice flavor and holds up very well when slicing. And even better, all of the spices used in the pumpkin pie spice—typically cinnamon, ginger, cloves, and others—are very warming to the body, which is perfect on a cool fall day. Garnish with coconut whipped cream! This recipe is great in the fall, or any time of year!
Coconut oil
15 ounces canned pumpkin puree
½ cup honey or pureed dates
3 eggs
1¼ cups coconut milk
2 tablespoons Pumpkin Pie Spice
¼ teaspoon sea salt or pink Himalayan sea salt
Coconut whipped cream (optional), for garnish
1. Preheat the oven to 350°F.
2. Grease a 9-inch round baking dish with coconut oil.
3. In a large bowl, mix the pumpkin, dates, eg
gs, coconut milk, pumpkin pie spice, and salt until thoroughly combined.
4. Pour the batter into the prepared dish.
5. Bake for 1 hour. Check to see if the middle jiggles. If it does, bake for another 10 minutes and check again.
6. Cool completely before serving.
7. Optional: Garnish with coconut whipped cream (mix 1 cup heavy coconut milk or coconut cream with 1 tablespoon vanilla and 1 tablespoon maple syrup in a high-speed blender on high for 30 seconds, until fluffy).
* * *
Nutritional Analysis per Serving: Protein (g) 3.94; Fat (g) 11.32; Carbs (g) 24.7; B12 (mcg) 0.167; Iron (mg) 2.02; Iodine (mcg) 9; Magnesium (mg) 30.51; Potassium (mg) 253.37; Selenium (mcg) 8.58; Sodium (mg) 85.16
* * *
Sweet Potato Pistachio Pudding
PALEO
Prep time: 5 minutes
Cook time: 2 hours chilling
Serves: 6
Sweet Potato Pistachio Pudding is a healthy pudding that is full of fiber from the chia seeds with a nice hint of sweetness from the sweet potatoes and honey—what better way to get your vegetables in than with a sweet-tasting dessert!
Hashimoto’s Food Pharmacology Page 29