Summer Peach Blueberry Crisp (Paleo)

Summer Peach Blueberry Crisp (Paleo)

I bought peaches too early and this Summer Peach Blueberry Cobbler was the answer. My husband was right. “Don’t buy those, June is too soon. They look great but they will not ripen.” He was right. We had a whole case of beautiful looking, organic peaches in mid June. After trying to eat one or two, we gave up. The skins were dehydrated and showing mold. The flesh had great flavor but was so hard the pits couldn’t be separated out. We tried putting them in paper bags to ripen, no go. I couldn’t bare to toss them all out. After perusing recipes from several favorite sources, this is the amalgam I came up with, and it’s delicious!

Peaches and blueberries are problem solvers in my pediatric nutrition practice too. Obvious benefits are antioxidants and vitamins, but I like to find healthful, non-sugary carbohydrate sources that picky eaters will enjoy (besides cheese crackers, bread, sugary granola bars, etc). If your kids won’t touch the fresh fruit, this is a good recipe to try. Blueberries are a low FODMAPs fruit, meaning kids with gas, bloating, FPIES, or reflux may do okay with them. And, both peaches and blueberries are “legal” on the Specific Carbohydrate Diet, meaning that they are easy to digest in the upper small intestine, where Candida and other disruptive microbes don’t like to hang out. These fruits won’t feed yeast or dysbiosis much if at all. When both are cooked as in this recipe, they become even more digestible.

Summer Peach Blueberry Cobbler (Paleo)
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A luscious summer treat without all the sugar and junk. Amazing warm out of the oven with some coconut whipped cream or dairy free ice cream option like Coconut Bliss Vanilla. If your peaches are too firm for eating, cooking them slightly and then baking as is done in this recipe solves the problem. The fruit becomes sweeter and texture-perfect.
Servings Prep Time
8 people 20 minutes
Cook Time
25 minutes
Servings Prep Time
8 people 20 minutes
Cook Time
25 minutes
Summer Peach Blueberry Cobbler (Paleo)
Print Recipe
A luscious summer treat without all the sugar and junk. Amazing warm out of the oven with some coconut whipped cream or dairy free ice cream option like Coconut Bliss Vanilla. If your peaches are too firm for eating, cooking them slightly and then baking as is done in this recipe solves the problem. The fruit becomes sweeter and texture-perfect.
Servings Prep Time
8 people 20 minutes
Cook Time
25 minutes
Servings Prep Time
8 people 20 minutes
Cook Time
25 minutes
Ingredients
Servings: people
Instructions
  1. Rinse blueberries and remove any stems. Set aside. Grease a 9 x 12 glass baking dish with butter, ghee or coconut oil. Heat oven to 350.
  2. Skin and pit the peaches, and cut them into chunks. You can skin peaches via one of two ways: Blanching (skin pulls off easily) or, by peeling the skin off the raw fruit with a sharp knife. To blanche and skin peaches, follow these steps: https://www.wikihow.com/Blanch-Peaches Be sure to remove pits.
  3. Add water and honey to a pot, place over medium heat and stir to blend together evenly. Add just the peaches. Cook on medium heat to reach a low simmer, about ten minutes. Let peaches cook long enough to soften the flesh. If already ripe and soft, heat through enough to see a simmer emerge, eg 5 minutes.
  4. Make a space in the center of the pot by clearing the fruit away. Add the arrowroot or tapioca starch, and mix it with the liquid. Continue medium heat and low simmer, and blend starch evenly with the liquid to thicken it. Then stir the peaches til evenly distributed throughout the thickened liquid. Cover and remove from heat.
  5. In a food processor, place the GF oats, pumpkin seeds, almonds, flax meal, coconut sugar, cinnamon, stevia, and salt and process to a coarse powder. Add ghee or coconut oil and pulse again briefly, til evenly blended. Substitute additional nuts (cashew, macadamia, walnut) if you want to omit the oats for full Paleo. If these nuts are unsafe, omit oats and increase almonds, flax meal, and pumpkin seeds to make up the lost volume.
  6. Place cooked peaches and rinsed blueberries in the greased baking dish. Spread topping from food processor generously over all. Bake 25-30 minutes. Top should look golden brown and crisp.
Recipe Notes

For Paleo option, omit gluten free oats and substitute walnuts or macadamia nuts. If these are not safe for your household, simply increase the other topping ingredients to make up volume lost by removing oats.

Canned peaches may work in a pinch, use peaches that have no added sugars or syrup. You'll need two 15 oz cans.

 

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Double Chocolate Chip Gluten and Dairy Free Cookies

Double Chocolate Chip Gluten and Dairy Free Cookies

Enjoy these GF CF double chocolate chip cookies with boosts from nutrient-dense sprouted pumpkin seeds (protein, healthy fats, minerals), organic cocoa (zinc, antioxidants), and reduced cane sugar! There’s no shortage of junky treats for kids who can’t eat gluten or dairy, with little more than cane sugar in them. No need to go there… Kids need and deserve random food celebrations, and this one can be enjoyed with confidence. A little more work than a standard chocolate chip cookie recipe, but worth it. This recipe is a variation from one I’ve found in The Whole Life Nutrition Cookbook, a favorite book in my kitchen. Modifications here make it safe for most kids with nut allergy, and enhance texture with the addition of egg and a different gluten free flour strategy. I’ve also shifted the profile of sweeteners for more nutrition from sources that give some minerals with the sweet, and deliver a lower glycemic index.

Double Chocolate Chip Gluten and Dairy Free Cookies
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A semi-crisp cookie treat with cocoa-y goodness, dotted with chocolate chips. Stir in walnuts as a last step with the batter, for even more crunch and nutrition.
Servings Prep Time
20 2" cookies 30 minutes
Cook Time
8-12 minutes
Servings Prep Time
20 2" cookies 30 minutes
Cook Time
8-12 minutes
Double Chocolate Chip Gluten and Dairy Free Cookies
Print Recipe
A semi-crisp cookie treat with cocoa-y goodness, dotted with chocolate chips. Stir in walnuts as a last step with the batter, for even more crunch and nutrition.
Servings Prep Time
20 2" cookies 30 minutes
Cook Time
8-12 minutes
Servings Prep Time
20 2" cookies 30 minutes
Cook Time
8-12 minutes
Ingredients
Servings: 2" cookies
Instructions
  1. Preheat oven to 350 degrees. Grease two baking sheets with coconut oil and line with baking parchment.
  2. Place coconut oil, maple syrup, agave, ground almonds, ground pumpkin seeds, sugars, salt, egg and vanilla together in a stand mixer. Blend on high for about 2 minutes.
  3. In a separate bowl, combine Bella GF baking mix, xanthan gum, baking powder, and xanthan gum.
  4. Add dry ingredients to wet in the stand mixer. Use a dough hook to mix at slow speed until evenly blended. It will form a stiff, wet cookie dough.
  5. Fold in chocolate chips, and walnuts if you're using them.
  6. Form dough into balls in the palm of your hand, then flatten gently, and place on cookie sheet. If desired, press a half walnut, half a dried cherry, or an almond in the center of each cookie. Bake for 8-12 minutes. Cool on a wire rack. Cookies will harden as they cool.
Recipe Notes
  • Many of the super-sensitive kids I work with don't like the stronger flavor or aroma of virgin coconut oil. It works just as well to use refined coconut oil, as I've done here.
  • Add ground or finely chopped walnuts as a last step, for kids who are nut-safe and for extra flavor and nutrition. The original recipe also suggests trying dried chopped cherries too.
  • A mini-food processer or coffee grinder works well to grind nuts or seeds in this recipe.
  • I'm at altitude, so baking time was only 8 minutes to make these just right. You may need more time.
  • This recipe makes something between a stiff batter and a dough - a wet stiff dough, which still needs rolling in your palm to make the right shape and texture for the cookies. Your palms will get good and sticky with chocolate batter!
  • Don't skip the step of rolling the batter in palms then flattening on cookie sheet with a spoon or fingers. Spooning the batter directly to baking sheet will create sharp peaks or uneven lumps for you that won't feel good to eat.
  • For for kids with egg allergy, omit the egg. This will make a more dry dough, so reduce baking time. For me, this step made too dry and crumbly a texture. If you want to omit egg and keep more chewy texture, use ground chia seeds. Here's how.
  • For a more chewy texture, use 2 eggs instead of 1, if you find that the final product is more dry than you'd like.
  • If even almonds are unsafe for you child, you can use 1/2 cup of the ground pumpkin seeds, or use 1/4 cup pumpkin seeds with 2TBSP ground flax meal or 1 TBSP ground chia seed.
  • Lily's brand chocolate chips are GF, CF, and sugar free, with erythritol and stevia as sweeteners. Enjoy Life brand has some cane sugar but is GF CF. Both are non-GMO verified.
  • I have no affiliate relationships with any products mentioned here.
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Lemon Garlic Shrimp Zoodles

Lemon Garlic Shrimp Zoodles

An easy fast dinner to make, just assemble a few ingredients and serve up hot. The only work is some minor slicing and mincing, and making zucchini zoodles. You don’t need an expensive piece of equipment to do this, and it doesn’t take long. I use an Oxo hand held spiralizer, pictured below (I have no affiliate relationship) which works well. I don’t recommend buying pre-made packaged zucchini noodles, which I have seen for sale in supermarkets. They lose flavor, nutrients, and moisture when packaged this way, and your dish won’t taste as vibrant, but can work in a pinch if need be. This recipe gives each person 5 pieces of jumbo shrimp and plenty of zoodles. I also love to use sweet mini-peppers in bright orange and yellow colors, but regular size peppers can work fine too. Julienne slicing works best to help peppers cook quickly and release their sweetness, rather than large chunks of pepper, which end up competing with the big delicious bites of shrimp for texture. Last tip: It’s easy to overcook zoodles, or to make your frozen cooked shrimp tough by cooking too long. Err on the side of undercooking everything. If you have to as a last step, toss your skillet contents for a few extra turns, cover, and let everything heat through a bit more. The zoodles should have a mild crunch to them, rather than be entirely cooked to soft limp texture.

Lemon Garlic Shrimp Zoodles
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Servings Prep Time
4 people 20 minutes
Cook Time
10 minutes
Servings Prep Time
4 people 20 minutes
Cook Time
10 minutes
Lemon Garlic Shrimp Zoodles
Print Recipe
Servings Prep Time
4 people 20 minutes
Cook Time
10 minutes
Servings Prep Time
4 people 20 minutes
Cook Time
10 minutes
Ingredients
Servings: people
Instructions
  1. Use a zucchini noodle maker and make noodles (zoodles) out of the zucchini. Set the zoodles aside in a separate bowl til ready to toss in skillet. Before cutting lemon into quarters, use a grater to grate zest. Set this aside too.
  2. In a large skillet, melt olive oil and ghee together over medium heat. Add minced garlic and heat gently til just starting to soften.
  3. Add julienned peppers next. Increase to medium high heat. Stir quickly for a minute, coating peppers and garlic generously with oil and melted ghee. Cover for one minute and let it heat through.
  4. Next add thawed, rinsed, and peeled shrimp, in whole jumbo pieces. Sprinkle lemon zest throughout; squeeze the chunks of lemon over the skillet, so juice drizzles in. Quickly drop lemon chunks in and toss everything to coat with ghee and oil. Keep heat medium to medium high, but don't allow burning. Cover and allow to heat through for one minute.
  5. Next, toss in zoodles, and combine briskly so all skillet contents are coated with ghee and oil. Work quickly to avoid overcooking the zoodles, which will cause them to release too much water and become limp. Then add garlic powder, cilantro and scallions, and toss again thoroughly to coat everything. Let sit covered for one more minute.
  6. Once everything is hot and zoodles have a slight crunch left in them, toss once more and serve immediately in to generous pasta bowls.
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Portuguese Kale Soup

Portuguese Kale Soup

Kale may seem like a trendy food your kids might never eat, but Portuguese Kale Soup is… not. It’s a traditional staple along New England’s south coast. Massachusetts and Rhode Island have the highest concentrations of people with ancestry from Portugal than any other states in the US. These are regions where Portuguese first landed ashore possibly as early as 1511. From the late 1800s into the 1960s, waves of Portuguese immigrants were literally the backbone of coastal New England’s economic booms in whaling, fishing, textiles, and farming. Cape Cod, Buzzards Bay, and Rhode Island are home turf for me, and this means Portuguese Kale Soup has always been on the menu rotation at my house.

Land-locked as a Colorado resident since 2005, this also means if I want Portuguese Kale Soup, I have to make it – nobody here serves it. And it means nobody here makes a good linguica, the spicy smoky Portuguese sausage essential to this recipe (not too many Portuguese bakeries or Portuguese family sausage operations around Boulder!). I improvise with a serviceable hot Italian sausage from Natural Grocers, a market chain with strict policies for no GMO products, organic wherever possible for everything in the store, and organic-only produce. Other than getting a good rustic and spicy sausage in the mix, recipes vary with whether or not to include red kidney beans (a pared down version called Caldo Verde excludes them) or tomatoes – both of which I call keepers.

We serve this with a hearty gluten free bread from Kim and Jakes Bakery, which, luckily for me, is a small family business right in my neighborhood. The peasant bread from this gluten free facility is perfect with this soup.

Portuguese Kale Soup
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A full meal soup perfect for cold blustery days. Makes about 3 quarts of soup. The longer this soup simmers the better it will taste, but you can enjoy it as soon as the vegetables are cooked soft. In any case, don't simmer longer than two hours.
Servings Prep Time
3 Quarts 30 minutes
Cook Time Passive Time
45 minutes 45 minutes
Servings Prep Time
3 Quarts 30 minutes
Cook Time Passive Time
45 minutes 45 minutes
Portuguese Kale Soup
Print Recipe
A full meal soup perfect for cold blustery days. Makes about 3 quarts of soup. The longer this soup simmers the better it will taste, but you can enjoy it as soon as the vegetables are cooked soft. In any case, don't simmer longer than two hours.
Servings Prep Time
3 Quarts 30 minutes
Cook Time Passive Time
45 minutes 45 minutes
Servings Prep Time
3 Quarts 30 minutes
Cook Time Passive Time
45 minutes 45 minutes
Ingredients
Servings: Quarts
Instructions
  1. In a large pot, heat olive oil to medium with 1-2 Tablespoons of chicken fat or chicken broth. Add minced garlic and chopped onion. Sauté about 2 minutes, til they become soft but not browned.
  2. Next add carrots and potatoes. Cover with remaining chicken broth. If you have homemade chicken broth with some of the fat in it, this is ideal. If not use boxed organic chicken broth such as Kirkland brand (Costco) or Imagine brand. Bring to simmer on medium heat, and cover.
  3. While the vegetables are simmering, prepare your sausage. Place links in a skillet with a little olive oil, water, or extra broth to prevent sticking. Cover and cook on medium high heat til cooked through, and browned on all sides (turn as needed after 2-3 minutes per side). Set aside to cool enough to handle them.
  4. Add canned tomatoes, tomato soup, parsley, and kale. Stir well to mix everything. Cut the sausage into small chunks once they are cool enough to handle, and stir those in also. Cover and simmer gently for 30-45 minutes, stirring occasionally to mix.
  5. If you are including kidney beans, stir these in long enough to heat through, ahead of serving.
  6. Once all veggies are soft and beans are heated through, enjoy with crusty GF bread.
Recipe Notes

You can use tomato paste in lieu of Imagine Organic Tomato Basil soup: Mix 2 Tablespoons paste with 1.5 cups water and add to the soup.

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Super Easy Ratatouille

Super Easy Ratatouille

Ratatouille seems exotic, but it’s easy to make, especially with this stackable-ingredient recipe. Don’t overlook this simple skillet version of ratatouille for chilly nights. Organic veggies will be worth the flavor boosts they give, so spring for those – they’ll make this dish much tastier. Kids who like pizza and the flavors of Italian herbs can enjoy this over their favorite pasta. Add a side of authentic hot Italian sausage to make it a hefty meal. Go grain free by serving with Paleo rolls like these made from quick mixes by Chebe. This reheats well and is even more yummy with time.

Super Easy Ratatouille
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Warming and delicious, savory goodness. Use a big skillet and stack ingredients in the order listed below. If you have it, a cast iron skillet is a great choice for even-heat simmer, and it will add iron for kids needing that boost - the acidity of the tomato pulls iron into the food. Peeling the eggplant is optional.
Servings Prep Time
6 servings 20 minutes
Cook Time Passive Time
30 minutes 30 minutes
Servings Prep Time
6 servings 20 minutes
Cook Time Passive Time
30 minutes 30 minutes
Super Easy Ratatouille
Print Recipe
Warming and delicious, savory goodness. Use a big skillet and stack ingredients in the order listed below. If you have it, a cast iron skillet is a great choice for even-heat simmer, and it will add iron for kids needing that boost - the acidity of the tomato pulls iron into the food. Peeling the eggplant is optional.
Servings Prep Time
6 servings 20 minutes
Cook Time Passive Time
30 minutes 30 minutes
Servings Prep Time
6 servings 20 minutes
Cook Time Passive Time
30 minutes 30 minutes
Ingredients
Servings: servings
Instructions
  1. If you prefer, peel the eggplant before slicing it. This is optional.
  2. Heat 3 Tablespoons of the olive oil in a large skillet. Add garlic and soften over medium heat for one minute.
  3. Layer in the vegetables in the order listed, leaving them to lie flat. Between each layer, sprinkle salt, oregano, and black pepper. Drizzle remaining olive oil (1 Tablespoon) on the top. Don't stir it. Leave it stacked just as you laid it all in
  4. Cover the pan and cook over low heat for 30 minutes.
  5. Uncover the pan and let 10 minutes longer to reduce liquid.
  6. Gently turn and tumble the veggies, and serve with crusty bread of your choice, over pasta, or on its own for a lighter meal.
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