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Navy Bean Soup – Simple and SCD Legal

Navy Bean Soup – Simple and SCD Legal

The only Navy Bean Soup I ever had growing up came out of a can and I didn’t like it very much, so I wasn’t inclined to make my own – until I had clients needing a version that was delicious and easy to digest for myriad special diets. This Navy Bean Soup version is legal for Specific Carbohydrate Diet. Navy beans are one of few beans and legumes allowed on this diet. That means it has no grains and no starches in it that are tough for a compromised gut to digest. Kids with Crohns, inflammatory bowel conditions, irritable bowel, or multiple food allergies may be able to enjoy this satisfying soup. The key to this recipe working well for tender tummies is soaking the beans overnight before preparing the soup.

As I poked around for versions to launch from for this recipe, I found old standards like Senate Bean Soup – a thick and smoky soup that, in some versions, leans on mashed white potato to thicken it so it has a rich chowder-y texture. Potatoes are a no-go for SCD folks, so those are omitted here – but add them if you like! For the broth, I often use my own homemade chicken broth which is SCD legal in its preparation. If this isn’t an option, look for unsweetened plain organic chicken broth in quart boxes such as  Imagine brand Organic Chicken Bone Broth.

Make this for a hearty cold weather meal. I love it with a favorite bread like Kim and Jakes Peasant Loaf (not SCD legal, but gluten free and full of other nutrients and fiber). For kids avoiding grains, try it with Chebe rolls baked from a mix.

Navy Bean Soup - Simple and SCD Legal
Print Recipe
Easy to prepare, and easy to expand with more ingredients if you like. Consider adding chopped carrots, onion, or finely cubed white potato if those foods work in your household.
Servings Prep Time
6 servings 30 min
Cook Time Passive Time
3 hours 3 hours
Servings Prep Time
6 servings 30 min
Cook Time Passive Time
3 hours 3 hours
Navy Bean Soup - Simple and SCD Legal
Print Recipe
Easy to prepare, and easy to expand with more ingredients if you like. Consider adding chopped carrots, onion, or finely cubed white potato if those foods work in your household.
Servings Prep Time
6 servings 30 min
Cook Time Passive Time
3 hours 3 hours
Servings Prep Time
6 servings 30 min
Cook Time Passive Time
3 hours 3 hours
Ingredients
Servings: servings
Instructions
  1. Rinse the dried beans in a colander with running water until foamy bubbles diminish or disappear.
  2. Place the rinsed beans in a large pot and cover with filtered water. Add ~ 1/2 teaspoon of salt. Cover and let soak overnight, or for 8 hours.
  3. After soaking, drain the beans and rinse thoroughly, then set aside.
  4. Wipe the large pot dry. Add bacon fat, ghee and olive oil and melt over medium heat. Add the minced garlic, celery, parsley, and scallions. If desired, add other vegetables here also.
  5. Cook these til nearly soft, about five minutes. Add thyme and bay leaves, and stir vegetables to blend herbs throughout.
  6. Add rinsed beans and stir with vegetables and herbs to evenly combine everything. Then cover with 8 cups (2 quart boxes) of chicken broth. Stir again to distribute everything evenly throughout the broth.
  7. Bring to a low boil. Add honey, optional maple syrup, tamari, and lemon juice. Cover to simmer at low boil for 2-3 hours, or until beans are very soft.
  8. Adjust salt and pepper to taste. Serve with sprinkling of fresh parsley leaves and enjoy!
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Butternut and Brats Pasta – AIP

Butternut and Brats Pasta – AIP

Butternut squash with pasta and brats – ? What the – ?

When a family member first suggested this recipe, I couldn’t imagine it working. It just sounded weird. But, this butternut and brats combo works well, thanks to the unexpected collaboration between whole lemon, garlic, and good brats. It’s a regular in our rotation now, and it can be totally AIP (autoimmune Paleo) friendly – just use a grain free pasta. My favorite for this dish is Tolerant Organic Lentil Penne Pasta. It’s hearty in texture and flavor, and beats the bland, limp taste and texture that rice pasta can suffer. For the bratwurst, a good option if you are sticking to AIP, SCD (specific carbohydrate diet), or just fiercely avoiding sugars (common in cured or processed meats including sausage and brats) is this Organic Chicken Bratwurst from Whole Foods. Any favorite brand of your own will do!

If you have time to bake a fresh organic butternut squash, this tastes best, IMO. If not, a good option can be tapped with this organic canned butternut squash. It makes the recipe even faster and easier. And speaking of fast and easy, a couple of tools are handy for this recipe, if you don’t have them already: An ice cream scoop, to scoop fresh butternut out of its skin; and, silicone oven mitts, so you can handle said butternut once it is out of the oven. Since the recipe calls for adding honey and ghee to the butternut while hot, you’ll need to scoop it out just about fresh from the oven.

Give it a try and let me know how it goes!

 

AIP Butternut and Brats Pasta
Print Recipe
A simple one dish meal, warm, hearty, satisfying, and surprisingly delightful!
Servings Prep Time
4-6 large servings 40 minutes
Cook Time
15 minutes
Servings Prep Time
4-6 large servings 40 minutes
Cook Time
15 minutes
AIP Butternut and Brats Pasta
Print Recipe
A simple one dish meal, warm, hearty, satisfying, and surprisingly delightful!
Servings Prep Time
4-6 large servings 40 minutes
Cook Time
15 minutes
Servings Prep Time
4-6 large servings 40 minutes
Cook Time
15 minutes
Ingredients
Servings: large servings
Instructions
  1. If you are baking a fresh butternut squash for this recipe, start this about 90 minutes before you want the dish ready. - Slice the squash in half lengthwise, scoop out seeds, and place face down in a glass ovenproof dish with 1/2 inch of water in it. Use two dishes if needed. - Place in a 400 degree oven and bake x 1 hour, til a knife poked through the skin moves easily through the squash. - Once baked soft, remove the squash from oven. Scoop the baked squash out of its skin - an ice cream scoop works well for this task. You may want to wear silicone oven mitts too, as the squash will be very hot, or simply let it cool enough to handle. - Scoop it into a mixing bowl or food processor. Add the ghee (or butter), honey, and dash of salt. Blend til ghee/butter melts through and all ingredients are evenly mixed. Set aside, keeping the squash warm. - If using canned squash, heat it in microwave or on stove top, add ghee, honey and salt, and set aside.
  2. Remove bratwurst from the package and slice it into thick coins, before cooking.
  3. Heat olive oil in large skillet to medium-high temperature. Add the sliced bratwurst and brown on both sides of coins.
  4. Lower heat to medium and add minced garlic and scallion. Sauté for 2-3 minutes, enough to soften but not burn the garlic.
  5. Squeeze juice of each lemon wedge in to the sauté to deglaze the pan. Once juice is squeezed out, drop each lemon quarter in to the skillet and continue cooking on low-medium heat for 2 more minutes, so the lemon rinds soften.
  6. Stir in the cooked squash and blend well with the sauté.
  7. Toss the squash sauté over the cooked pasta and serve warm.
Recipe Notes

We happened to have a bigger than usual squash to use up on the day that we cooked up this recipe - so our images show a lot of squash. No need to go that big, but it works either way.

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Soothing Split Pea Soup

Soothing Split Pea Soup

Split pea soup is a cold weather classic. It’s a simple, savory meal or a side, satisfying and nourishing. And this split pea soup recipe is a safe option for Low FODMAPs, Paleo, and SCD diets. It’s gentle to digest and a good option for little ones struggling with FPIES. It’s an easy early food for babies and toddlers mastering utensils. My recipe goes the extra mile to include rinsing, soaking, and slow cooking the split peas – checking all the boxes for flavor and digestibility. Little work and easy to assemble, let this simmer in the background while you multi-task.

To comply with SCD, use a no sugar organic bacon like this one, and soak peas overnight. Soaking overnight will help digestibility for FPIES and low FODMAPs too. As always, organic ingredients will make a better tasting product!

Soothing Split Pea Soup
Print Recipe
A thick warming soup that makes a meal on its own - or expand for a family meal with grilled Bratwurst or sausage, hearty bread (like Kim and Jakes Gluten Free Peasant Loaf), and bright-flavor greens like arugula.
Servings Prep Time
6-8 servings 20 minutes
Cook Time Passive Time
3 hours 3 hours
Servings Prep Time
6-8 servings 20 minutes
Cook Time Passive Time
3 hours 3 hours
Soothing Split Pea Soup
Print Recipe
A thick warming soup that makes a meal on its own - or expand for a family meal with grilled Bratwurst or sausage, hearty bread (like Kim and Jakes Gluten Free Peasant Loaf), and bright-flavor greens like arugula.
Servings Prep Time
6-8 servings 20 minutes
Cook Time Passive Time
3 hours 3 hours
Servings Prep Time
6-8 servings 20 minutes
Cook Time Passive Time
3 hours 3 hours
Ingredients
Servings: servings
Instructions
  1. Rinse the dried split peas in a colander. Place in a large pot and cover with filtered water, so that peas are ~ 2 inches below surface of water. Place lid on the pot and let soak overnight.
  2. Once soaked, rinse peas through in a colander once again, and set aside.
  3. In your large pot, melt the bacon fat and add minced celery, garlic, and scallions. Saute until nearly soft, but not burnt or browned.
  4. Add finely chopped uncooked bacon and saute until bacon pieces are clear and starting to crisp slightly.
  5. Add salt, paprika, and red pepper, and combine thoroughly with minced vegetables and bacon. Then stir in the drained peas and combine once again. Keep heat on low - medium, to allow slow cooking but not browning.
  6. Add chicken broth, and turn heat to high. Bring to a near boil, then reduce to steady low simmer. Simmer for 3 hours, checking occasionally to stir ingredients and keep from sticking to bottom of pot.
  7. Adjust seasoning as desired, and stir to a thick even consistency. Peas should be mostly disintegrated into a smooth soup. Serve warm with rustic GF bread or any accompaniments as desired.
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Ground Turkey Larb – Fast and Easy Kid Friendly

Ground Turkey Larb – Fast and Easy Kid Friendly

Larb (aka Laab) is a Thai dish that can be modified nicely for young eaters: It’s not too spicy (unless you up the heat), it can be fast and easy to make, and it has a good profile for protein and minerals, thanks to turkey or pork and a line up of fresh herbs. The generous garlic is a good gut health helper, with antimicrobial action and ability to bust up biofilm. Traditionally, larb is a spicy ground pork dish crafted into an aromatic salad and served with toasted rice and sticky rice. If you get a chance, enjoy it at an authentic Thai restaurant soon.

For your home table, make this fast version inspired by the real thing. Even babies learning pincer grasp feeding can enjoy it, provided they are sitting well, and have skills settling in for chewing, swallowing, along with some baby teeth. Older kids can enjoy this with brown rice, sticky rice, congee, or in lettuce wraps. It’s shown here with congee and a side of roasted zucchini.

Ground Turkey Larb - Fast and Easy Kid Friendly
Print Recipe
A simple fast savory dish that can be enjoyed across ages. Use organic ingredients for best flavor and health.
Servings Prep Time
4 adult size servings 15 minutes
Cook Time
10 minutes
Servings Prep Time
4 adult size servings 15 minutes
Cook Time
10 minutes
Ground Turkey Larb - Fast and Easy Kid Friendly
Print Recipe
A simple fast savory dish that can be enjoyed across ages. Use organic ingredients for best flavor and health.
Servings Prep Time
4 adult size servings 15 minutes
Cook Time
10 minutes
Servings Prep Time
4 adult size servings 15 minutes
Cook Time
10 minutes
Ingredients
Servings: adult size servings
Instructions
  1. Heat oil in a 12″ skillet over medium heat. Add garlic and cook on medium heat, stirring, until fragrant, about 2 minutes; do not burn. Add turkey, smoked paprika, chili flakes( if hotter spice is desired, omit if not), salt, and pepper. Stir and cook until turkey is browned, about 2 minutes.
  2. Stir in tamari, and chicken broth, simmer for a minute. Then add scallions, mint, and cilantro. Cook until turkey is done, about 5 minutes.
  3. Add lime juice and stir evenly throughout the skillet.
  4. Serve with hearty lettuce leaves like butter lettuce or romaine for lettuce wraps, or over sticky rice, congee, or any side your kids like.
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What Is Congee and Why Should Your Kids Eat It?

What Is Congee and Why Should Your Kids Eat It?

What is congee, and why do I recommend it to my clients? Congee is a great way to ease a delicate gut and evolving biome toward diversity and improved digestion. Long revered as a salve for digestion in Traditional Chinese Medicine (earliest reference dates back to about 1000 BC), congee is a low cost, versatile, delicious food that’s easy to add your weekly recipe staples. I am a huge fan and here is why:

  • Congee starts with rice – the main ingredient – and is cooked with much more liquid than usual (such as bone broth or chicken stock). It is also simmered much longer, until the texture is like porridge. This makes it very easy to digest.
  • When the body isn’t preoccupied with digesting complex meals, it can better absorb nutrients.
  • This can be incredibly healing for children who are coping with reflux, loose stool, gas, and leaky gut – even kids who are moving off of elimination diets due to FPIES, a condition which often strictly avoids rice. Congee however is more digestible, and may work well.
  • Since the rice grains absorb a high volume of collagen-rich liquid during the cooking process, the porridge is hydrating and nourishing to the lining of the GI tract.    
  • Congee works as a savory dish or a sweet soother. Use it as a breakfast porridge: Just omit the garlic from the recipe. Stir in raisins, which you can soften as well by microwaving with water for 1 minute before adding to congee. 

Typical congee recipes use long grain rice and animal protein based broths in a slow cooked method, and need hours for the starches in the rice to break down and absorb the cooking liquid. I recently discovered an Instant Pot recipe which cuts the cooking time down considerably. Try it and share your comments below!

Instant Pot Congee
Print Recipe
You will need an Instant Pot for this version of congee. Bonus - that means it cooks in 20-30 minutes instead of 2-4 hours with traditional stove top simmering (which is also great, just slower). Use organic ingredients, and don't forget to rinse and drain the rice before cooking. For a slow cooked version, cook on stove top by placing 1 cup rice in 2 cups broth. Cook as you would for a usual rice dish, and when liquid is absorbed, simply continue adding more liquid while keeping the pot on a simmering low heat. Add about a half cup at a time, stir, simmer til absorbed and add more. Repeat for 2-3 hours until the rice is a broken porridge.
Servings Prep Time
4 servings 15 minutes
Cook Time Passive Time
30 minutes 30 minutes
Servings Prep Time
4 servings 15 minutes
Cook Time Passive Time
30 minutes 30 minutes
Instant Pot Congee
Print Recipe
You will need an Instant Pot for this version of congee. Bonus - that means it cooks in 20-30 minutes instead of 2-4 hours with traditional stove top simmering (which is also great, just slower). Use organic ingredients, and don't forget to rinse and drain the rice before cooking. For a slow cooked version, cook on stove top by placing 1 cup rice in 2 cups broth. Cook as you would for a usual rice dish, and when liquid is absorbed, simply continue adding more liquid while keeping the pot on a simmering low heat. Add about a half cup at a time, stir, simmer til absorbed and add more. Repeat for 2-3 hours until the rice is a broken porridge.
Servings Prep Time
4 servings 15 minutes
Cook Time Passive Time
30 minutes 30 minutes
Servings Prep Time
4 servings 15 minutes
Cook Time Passive Time
30 minutes 30 minutes
Ingredients
For Savory Congee...
For Breakfast Congee...
Servings: servings
Instructions
  1. Rinse rice under cool water.
  2. Combine all ingredients in the Instant Pot, except honey or maple syrup. Add that to taste after cooking, if you are making a breakfast congee.
  3. Close and lock the lid. S
  4. Set the pressure cook / manual setting on high for 30 minutes.
  5. When ready to serve, add in any extras you like: For savory congee, try minced scallions, minced cilantro, or minced pork or chicken. For breakfast congee, try raisins (cooked with the congee or added after), berries, bananas, maple syrup, or honey.
Recipe Notes

For traditional stovetop cooking, place all ingredients with rinsed rice in a large pot on stove. Cover rice with broth and bring to boil. Reduce heat to steady simmer and add liquid throughout the next two hours, whenever the liquid cooks down to expose the rice. Stir to keep from sticking to bottom of pot.

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