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Oatmeal Tigernut Cookies – GF CF AIP

Oatmeal Tigernut Cookies – GF CF AIP

Oatmeal, tigernut flour, and chia are great foods for getting different types of fiber into our diets. Fiber is what helps build diversity in our gut microbiomes – and there is growing evidence that this is pivotal for preventing food allergy. It’s possible that microbiome therapies may help correct and treat food allergy too, along with many other conditions. But how do you get picky eaters to go there?

Cookies! Here’s an easy recipe to use all three of those foods in one. Tigernut flour is easy to work with and gives baked goods a warm earthy flavor and texture. Combined with oats ground in to flour, it makes an easy texture for a nice twist on the usual oatmeal cookie that anyone can enjoy. Even kids with conditions like Crohn’s disease, food allergy, celiac, or other inflammatory bowel conditions where sweets, eggs, dairy or gluten can wreak havoc will enjoy these cookies.

Everyone needs a cookie now and then! Pack these in your kids’ lunches or enjoy as snacks. No cane sugar, no eggs, lots of fiber and minerals. If your gang can roll with (GF CF no sugar) chocolate chips, chopped nuts, or raisins, add those too. Option to leave oats whole for coarse texture, or grind oats into a fine flour in a food processor for easier digestion in tender or toddler tummies. I have a mini-size food processor in my kitchen to make this task simple and fast. Lastly, see below for why stevia is included – here’s the one I recommend. It is pure organic plant extract, no fillers, in glycerite (not alcohol).

Oatmeal Tigernut Flour Cookies
Print Recipe
Soft, chewy, oat-y cookies that work with all kinds of elimination diets. See amazon links above for hard to find ingredients.
Servings Prep Time
12-15 cookies 20 minutes
Passive Time
20 minutes
Servings Prep Time
12-15 cookies 20 minutes
Passive Time
20 minutes
Oatmeal Tigernut Flour Cookies
Print Recipe
Soft, chewy, oat-y cookies that work with all kinds of elimination diets. See amazon links above for hard to find ingredients.
Servings Prep Time
12-15 cookies 20 minutes
Passive Time
20 minutes
Servings Prep Time
12-15 cookies 20 minutes
Passive Time
20 minutes
Ingredients
Servings: cookies
Instructions
  1. Preheat oven to 350 and grease a baking sheet with coconut oil. Lay a piece of baking parchment on top. Set aside to soak for at least five minutes, or til other ingredients are ready.
  2. Place the chia seeds in a cup or small bowl. Add the water, so that chia seeds are covered. Press any that stick to sides of cup or bowl down into the water with a spoon or spatula, so they can soak. Set aside.
  3. Measure 1/4 gluten free oats and place in a food processor. Process into a fine flour. Use this in your dry ingredient mixture. Make sure it measures 1/4 cup when ground.
  4. In a medium size bowl, mix together dry ingredients: Tigernut flour, oat flour, cinnamon, nutmeg, baking powder, and salt. Blend til evenly combined.
  5. In another bowl, combine wet ingredients: Melted coconut oil, vanilla, honey, and stevia drops (why stevia? See note below!). Mix with electric mixer or whisk with a fork or whisk until these are evenly blended. Then add the soaked chia seeds. Stir until all are evenly blended.
  6. Stir wet ingredients into dry, and combine all till evenly mixed. If you are adding chocolate chips, nuts, or raisins, stir these in now.
  7. Place on baking sheet, bake x 15-20 minutes, til slightly browned on bottoms and tops. Enjoy!
Recipe Notes

White chia seeds have a higher amount of omega-3 fatty acids than black chia seeds - which have more protein than the white ones. The omega-3 fatty acids can have a bitter taste, hence the extra help from stevia in this recipe. If you want to go for the slightly bigger protein boost, use black chia seeds instead - they will look like poppy seeds in your final product, which some picky eaters may object to ("what are THOSE? I don't like 'bits'"). They white ones will disappear!

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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.
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.
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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Tigernut Blueberry Peach Bread

Tigernut Blueberry Peach Bread

Tigernut flour is something I had heard of often, but never used, until I needed an option without almond flour, gluten, any grain flours, or nut flours. I also had to omit eggs in this case, which are substituted here with “chia eggs” – and it worked! This is a dense, moist bread, almost crumb cake like. If your kids are missing muffins on an elimination diet, give this a try in small muffin tins. I’ve baked it here as a sweet bread.

This tigernut flour recipe is easy on the gut – it’s compatible with auto-immune Paleo (AIP) and modified Specific Carbohydrate Diets (SCD, some of users of which can comfortably enjoy this flour).It’s low FODMAPS too – which means it may work for toddlers emerging from FPIES restricted diets. Of course, always check with your care team before going forward.

Tigernut flour is not from nuts at all, but from a starchy root vegetable which is roasted then ground into a fine powder. Tigernuts were a food source for humans thousands of years ago! The flour yields a nutty earthy taste and texture. It’s a great source of gut-helping prebiotic fiber as well as minerals like iron, zinc, potassium, and magnesium – plus some protein too.

This flour can be a little hard to find, but it can be had on line. In my region in Boulder, Colorado, I found it at my favorite Natural Grocers. It’s also always available on amazon and Organic Gemini Tiger Nut Flour is the brand I have tested in this recipe.

Tigernut Blueberry Peach Breakfast Bread
Print Recipe
A moist, sweet, dense treat for breakfast or snacking. Bake in a bread pan or in small paper lined muffin tins.
Servings Prep Time
6 slices or muffins 20 minutes
Passive Time
30 minutes
Servings Prep Time
6 slices or muffins 20 minutes
Passive Time
30 minutes
Tigernut Blueberry Peach Breakfast Bread
Print Recipe
A moist, sweet, dense treat for breakfast or snacking. Bake in a bread pan or in small paper lined muffin tins.
Servings Prep Time
6 slices or muffins 20 minutes
Passive Time
30 minutes
Servings Prep Time
6 slices or muffins 20 minutes
Passive Time
30 minutes
Ingredients
Servings: slices or muffins
Instructions
  1. Preheat oven to 350 degrees. Grease a bread loaf baking pan with coconut oil.
  2. Combine chia seed with water in a small bowl and set aside. Allow chia seeds to gel for at least five minutes while you prepare other ingredients.
  3. Combine the dry ingredients in a medium bowl.
  4. In another bowl, whisk together the melted coconut oil, vanilla, and honey. Then stir in the chopped peaches and softened blueberries, followed by the soaked chia seeds.
  5. Add the wet ingredients to the dry, and mix til evenly combined.
  6. Scoop batter into prepared baking pan and bake x 30 minutes for bread, and 20 minutes for muffins. Top and edges should be browned and toothpick will come out clean except for fruit.
Recipe Notes

For peaches, you can use canned as long as organic and thoroughly rinsed of all packing juices. You can use frozen thawed fruit as well if preferred.

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Pumpkin Chia Pudding Cups – SCD / IBD / AIP

Pumpkin Chia Pudding Cups – SCD / IBD / AIP

These pumpkin chia pudding cups are unbelievably easy and yummy. This started out as a standard baked custard, but it actually works better to skip that step completely and just pop them in the fridge to firm up!

FPIES, Crohns flares, food allergies, and inflammatory bowel disease (IBD) can be challenging and frightening for anyone, let alone kids. It’s so discouraging when it seems there is nothing to eat, and food only hurts. Here is a soothing, nourishing recipe that uses safe, easily digested ingredients that are low FODMAPs and allowed on SCD as well as IBD and AIP restricted diets. It’s free of grains, gluten, egg, dairy, nuts, and sugar. Plus it’s yummy! Use only plain unsweetened organic ingredients, with no fillers, additives, or sugars added to the canned goods.

Pumpkin Chia Pudding Cups
Print Recipe
Perfect pumpkin chia pudding, sweet and simple. For an extra treat, top with coconut whipped cream: Refrigerate a can of coconut milk overnight. Drain off liquid, and whip the solid fat into a topping. Add a couple drops of stevia or honey for extra sweet.
Servings Prep Time
6 servings 20 minutes
Passive Time
1 hour
Servings Prep Time
6 servings 20 minutes
Passive Time
1 hour
Pumpkin Chia Pudding Cups
Print Recipe
Perfect pumpkin chia pudding, sweet and simple. For an extra treat, top with coconut whipped cream: Refrigerate a can of coconut milk overnight. Drain off liquid, and whip the solid fat into a topping. Add a couple drops of stevia or honey for extra sweet.
Servings Prep Time
6 servings 20 minutes
Passive Time
1 hour
Servings Prep Time
6 servings 20 minutes
Passive Time
1 hour
Ingredients
Servings: servings
Instructions
  1. In a large mixing bowl, combine all ingredients, saving chia seeds for last. Stir thoroughly, til smooth and evenly mixed. You might find this works best in a food processor, blender, or mixing bowl with electric mixer.
  2. Chill for an hour or more, until set. You can pour entire mixture into one large bowl, or into six individual cups.
  3. Enjoy plain or with a blob of freshly whipped coconut creme.
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SCD Apple Pancakes

SCD Apple Pancakes

Specific Carbohydrate Diet (SCD) leans hard on eggs. Eggs are great, but not everyone can eat them, let alone every day in quantity for breakfast. Here’s an option that minimizes the daily eggs-for-breakfast habit while giving some helpful SCD-legal carbohydrates too. Plus, who doesn’t love pancakes? Enjoy plain or drop in fruits as your child’s progression in the SCD stages allows. Or, top with soft cooked diced apples! If egg is an issue, double the applesauce and omit the egg entirely. Pancakes will be more dense but still work.

SCD Apple Pancakes
Print Recipe
These SCD legal pancakes are delicate, mildly sweet and savory all at the same time. Enjoy plain or drop in fruits as your child's progression in the SCD stages allows.
Servings Prep Time
10 3-4" pancakes 10 minutes
Cook Time
15 minutes
Servings Prep Time
10 3-4" pancakes 10 minutes
Cook Time
15 minutes
SCD Apple Pancakes
Print Recipe
These SCD legal pancakes are delicate, mildly sweet and savory all at the same time. Enjoy plain or drop in fruits as your child's progression in the SCD stages allows.
Servings Prep Time
10 3-4" pancakes 10 minutes
Cook Time
15 minutes
Servings Prep Time
10 3-4" pancakes 10 minutes
Cook Time
15 minutes
Ingredients
Servings: 3-4" pancakes
Instructions
  1. Mix the wet ingredients (first five ingredients - applesauce, honey, vanilla, coconut milk, and egg) evenly in a bowl.
  2. Mix dry ingredients evenly in a separate bowl (the flours, baking soda, salt, and cinnamon).
  3. Combine the wet and dry ingredients by adding the dry to the wet. Stir to mix evenly.
  4. Melt ghee or coconut oil in skillet and heat on medium heat. Drop generous spoonfuls of batter onto skillet once the fat is hot/melted. Skillet should be hot enough so batter quickly sets, but doesn't burn. After a few moments, slide a spatula under the pancakes to make sure they aren't sticking. If they are, add a bit more ghee or coconut oil and let it flow under and around pancakes.
  5. If you like, this is when to add fruit: Drop blueberries, raspberries, or thin banana slices into the pancake as it starts cooking.
  6. Cook til bubbles just appear in the pancakes. Flip the pancakes to cook other side. Cook for about a minute or two, then remove from skillet. If there is enough fat/oil in skillet, they will cook without sticking. Add more if need be, and lift edges of pancakes with skillet to allow fat/oil to flow under them so they won't stick.
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