Honestly, I wasn’t sure what to call this recipe and my title isn’t very creative. I think it gets the point across, though, right? This recipe was inspired by Samantha’s Beef Bulgogi Pan recipe mixed with my Allergy Friendly Steak and Potatoes. I’ve taken the inspiration from Samantha’s recipe and made this version completely low-FODMAP friendly.
I wasn’t sure it was going to turn out all that fantastic, but I was a bit blown away by how delicious it ended up being. I immediately knew I was going to have to share the recipe! So here we are. I used sliced fennel instead of onion and OMG, have you ever had roasted fennel? It’s freaking delicious! I had never had it before, but I think it’s going to be a staple in my diet now.
One-Pan Baked Steak and Veggies
Serves 3-4
Ingredients:
-1 lbs. flap meat steak, sliced against the grain into strips
-1 large fennel bulb, thinly sliced
-6 baby bok choy
-4 zucchini, spiralized
-1 tbs. olive oil
Marinade:
1/3 cup coconut aminos
1 tbs. olive oil
1 tsp. molasses
1 tbs. dried or fresh oregano
1 tbs. dried or fresh thyme
1/8 tsp. salt plus more for seasoning
Mix all marinade ingredients together and toss with steak strips in a bowl. Set aside at room temperature to marinate.
Preheat oven to 450F.
Toss your fennel bulb with a about a teaspoon of the olive oil (just enough of a drizzle to lightly coat the fennel) and a sprinkle of salt. Spread onto a large baking sheet (I always line mine with parchment paper for easy clean up, but you don’t have to) and place in the oven while it is preheating and you are preparing everything else.
While oven is preheating, thinly slice your bok choy and spiralize your zucchini. If you don’t have a spiralizer, you can use a vegetable peeler to get strips or noodles of zucchini.
Once oven is preheated, remove the baking sheet with the fennel and add the rest of the veggies to the fennel. Toss everything together with the rest of the olive oil and salt to taste. Spread half the veggies on one side of the pan and half on the other. Lay the steak strips down the middle then drizzle the remaining marinade sauce from the bowl over everything.
Bake for 20 minutes then broil for 5 minutes at the end to gently brown the steak and veggies (trust me, so delicious!).
Scoop veggies onto a plate or into a bowl then top with some steak and enjoy!
I wanted a simple, easy flatbread type recipe for pizza. There are some really great grain free and paleo pizza recipes on the internet these days, but man do most of them take a lot of time and work! And some of the most popular flatbread recipes use all these fancy flours (like butternut squash flour). I wasn’t about to pay a million dollars for some butternut squash flour I’d use once in a while. So, of course, I developed my own flatbread recipe.
This is SO simple and the flatbread is versatile. I used it for a pizza crust the night I made it, but you could easily serve it with anything else on top, plain just dipped in olive oil for bread, or turn it into crackers.
AIP Flatbread
Ingredients:
1 cup cassava flour
1/2 cup tapioca starch
1/2 tsp salt
1/2 cup coconut milk
1/4 cup olive oil
2 tbs. coconut flour, reserved
Directions
Preheat oven to 400F.
Line a baking sheet with parchment paper.
Mix dry ingredients (Except coconut flour) in a medium bowl. Add wet ingredients and stir to incorporate. Let dough rest for 5-10 minutes.
Dough may be too sticky to handle and spread, if so add coconut flour 1/2 tbs at a time until you can easily handle dough without it sticking to your hands.
Spread dough out onto the parchment lined baking sheet. You can make several smaller flatbreads or one large one. Flatten it out and shape how you want, making it about 1/8-1/4 inch thick.
Bake for 8-10 minutes then flip the dough over on the baking sheet and bake another 8-12 minutes until it’s a light golden brown color. The longer you bake it, the crunchier it will get.
If you want a softer flatbread, serve within the hour as it will harden the longer it cools. For a crunchier flatbread, bake longer or let sit for a little to harden up.
I love to add toppings to a softer bread for a flatbread pizza. But it’s delicious crunchier, as well!
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Many with Lyme disease tend to follow the paleo diet in attempt to aid in healing, or at the very least some sort of low/anti-inflammatory diet. Inflammation is often considered the root of illness, so it makes sense that we would want to lower or try to eliminate inflammation to help our bodies heal from disease. Paleo eliminates many foods that are considered to be inflammatory, especially gluten and grains. These can also affect the gut, leading to leaky gut and increasing symptoms or autoimmunity. Anti-inflammatory diets focus on whole foods and many with Lyme also lean towards eating organic in order to avoid any extra toxins that could suppress our immune systems further.
Since Lyme disease and all the co-infections and co-morbidities that come with it can be very hard on the body, affecting every organ and system, it’s important to support the body as much as possible while in treatment (and beyond!). One of my favorite ways to do that is with nutrition. I know that making sure I get enough calories, vitamins and minerals, and overall nutrients into my system is important to help my body fight disease, support my immune system, and heal!
Being a paleo eater can be tough sometimes, especially when you are dealing with a chronic illness! Who misses sandwiches or wraps?! *raises hand*. Who has time to make everything from scratch all the time? *doesn’t raise hand*
I recently discovered an amazing brand called Nuco which makes coconut wraps. These are completely grain and gluten free and absolutely delicious. They are also completely vegan, organic, and AIP compliant! Basically, they fit any dietary restrictions and we all know how hard it can be to find a product that fits numerous food allergies or intolerances.
Nuco wraps have become my new substitute for making delicious wrap sandwiches for lunch. They are a great substitute for many of your typical dishes that require a bread, but they’re extremely versatile for incorporating in new recipes, as well. They have 4 different flavors of wraps, all made with whole foods and natural ingredients. The variety gives you the option to create savory or sweet dishes. It’s such an easy way to make a quick meal or snack with little effort.
The different flavors are original (for easy ability to go any direction in flavor), turmeric (great for anti-inflammatory benefits), moringa (#superfoods), and cinnamon (great for blood sugar balance or sweeter recipes)!
The company itself is also fantastic. They work with local coconut farmers in the Philippines and work to support the organic and natural coconut industry there. They also only partner with “businesses that support local and global communities.” You can read more about their company and values here.
I’ve also had a chance to try their grain free Coconut Crunch cereal. Ya’ll, it didn’t last long! I missed cereal and this is a no-sugar added, grain free alternative that was absolutely scrumptious. Mixed with some dairy-free milk and fresh berries…. seriously, that bag of cereal was gone in only a couple of days.
I created a low-sugar, paleo friendly dessert below using their cinnamon wraps: Apple Pie Cups! A fun and easy way to have a little treat in your day. Also, be sure you are following me on Instagram because I’ll be a hosting a giveaway with Nuco in September!
Apple Pie Cups
Makes 8 mini apple pies
Ingredients:
-2 cinnamon Nuco wraps
-2 large apples, diced
-1 tbs. coconut oil
-1 tbs. lemon juice
-1 tsp. vanilla extract
-1 tsp. cinnamon
-1 tbs. honey or maple syrup
Caramel topping:
-8 dates
-1/4 cup coconut milk
-pinch of sea salt
Preheat oven to 350 F.
While you are chopping your apples, melt your coconut oil over medium heat in a medium saucepan.
Add all ingredients, except the wraps, to the saucepan and stir evenly to coat apples. Let apples cook for about 7-10 minutes until soft and most liquid is cooked off, stirring occasionally.
Cut each wrap into 4 equal squares and press one piece into a muffin tin (so that you are basically creating a muffin liner with the wrap). Scoop 1-2 tbs. of the apple mixture into the wrap. Repeat until all wraps are filled.
Bake for about 15-20 minutes, until wrap edges are crispy and it smells like fall (aka apple pie).
While apple pies are baking, soak your dates in hot water for 5 minutes.
Drain the dates, saving the water, and place in a small blender or food processor (if you only have a big blender, you will have to make a larger batch of this to get it to blend well. You’ll just have leftovers and that’s okay!) with the salt and 1/4 cup of liquid. I like to use coconut milk to get a nice, creamy caramel but you can also use the reserved liquid from draining the dates or a combo. Blend until creamy, adding liquid 1 tbs. at a time to reach desired consistency.
Remove and let cool slightly. Place your caramel into a piping bag with a small tip OR into a ziplock bag, pressing all the caramel into one corner of the bag. Snip off a small piece of the corner, then pipe caramel over the mini apple pies before serving. I like to serve these with a dollop of coconut whipped cream on top, too.
My dad is from Nebraska (hi Dad!), so I grew up on meat and potatoes! I remember asking for Filet Mignon and mashed potatoes for my birthday dinner most years. My mouth is watering just thinking about it…
I found this Garlic Butter Steak and Potatoes dish the other week and knew I had to recreate an allergy friendly version. My version uses sweet potatoes and leaves out all the nightshades and high fodmap ingredients. It’s definitely similar and I can’t take all the credit, but when I made my version I knew I had to share! I love this hearty dish with a side of roasted bok choy to complete the meal.
Allergy Friendly Steak and Sweet Potatoes
Serves 3-4
Ingredients:
2 large white and/or japanese sweet potatoes, chopped
1 lbs. flank steak or flap meat, cut into strips agains the grain
1 tbs. olive oil
3 tbs. coconut oil, divided
Marinade:
1/3 cup coconut aminos
1 tbs. olive oil
1 tbs. dried or fresh oregano
1 tbs. dried or fresh rosemary
1 tbs. dried or fresh thyme
1/8 tsp. salt plus more for seasoning
Mix your marinade ingredients in a bowl. Add your steak strips and make sure they are covered. Let sit at room temperature to marinate.
Steam your chopped sweet potato until just barely done.
While sweet potato is steaming, melt 1 tbs. of coconut oil with the olive oil in a large cast iron skillet or frying pan over medium high heat. Add your potatoes and stir to coat with the oil. Salt to flavor.
Make sure all the potatoes are in one layer in the pan. Let cook for about 4-5 minutes until the bottom sides begin to golden. Stir the potatoes to flip and cook on the other side until golden.
Remove the potatoes from the pan onto a plate or bowl. Turn heat down to medium.
Lay your steak strips in one layer in the pan. Cook for about 1-3 minutes until browned then flip and cook the other side until steak is almost done. Cook time will depend on how thick your strips are and how well done you like your meat.
When steak is almost done, add the leftover sauce from the marinade bowl and the potatoes back in. Stir to coat everything evenly and warm the potatoes.
Serve immediately and enjoy!
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I finally took the plunge and ordered some tiger nut flour. This is the first time I’ve ever baked with it! It’s nice because it has a natural sweetness and that nutty flavor I miss. I also am forever craving foods out of season. It’s not quite fall (okay, kind of far from it), but I was craving apple pie, one of my favorite desserts ever! I love making bars for the ease of snacking and being different from a full on pie, but you certainly could use this recipe as a sort of apple crumble pie (just make it in a pie dish instead).
I love these bars for a dessert with some coconut whipped cream or vanilla ice cream. I hope you enjoy them as much as I do!
AIP Apple Pie Bars
Makes 9 squares
Ingredients:
Crust-
1/2 cup tiger nut flour
1/4 cup coconut flour
2 tbs. tapioca flour
1 tbs. maple syrup
1 tsp. vanilla extract
1/4 cup coconut oil
3 tbs. of water
Filling-
4 apples, cored and chopped
1 tbs. coconut oil
1 tbs. lemon juice
1 tbs. honey (use maple syrup for vegan)
1/4 tsp. cinnamon
Topping-
1/4 cup tiger nut flour
1/2 cup coconut flakes
2 tbs. coconut flour
1/4 tsp. cinnamon
2 tbs. maple syrup
1/2 tsp. vanilla extract
4 tbs. coconut oil (may need more)
Preheat the oven to 35oF
Mix all dry crust ingredients in a bowl then add the wet and combine. You should have a wet but easy to handle dough. If dough is too dry, add water 1 tbs. at a time
Press the dough into the bottom of a 9×9 inch baking dish.
Bake crust for about 10-15 minutes, until just beginning to golden.
While crust is baking, start your filling. Melt the coconut oil over medium heat in a deep saucepan. Add the apples and lemon juice, cook for about 3 minutes. Add all the remaining filling ingredients, stir well. Turn heat down to medium low and simmer for about 7-10 minutes, stirring occasionally, until apples are soft but not mush.
When the apples are done, work on the topping. Combine all the wet ingredients in a bowl then ad the remaining ingredients and combine until you have a nice crumble that holds together.
Once the crust is done, pour the apple filling evenly over the crust. Then pour the crumble on top, gently pressing it together.
Bake for another 20-25 minutes until topping is golden brown.
Let cool completely before cutting. I suggest also letting it set in the fridge to become cool before cutting.
I’m pretty sure I’m never going to buy ice cream from the store again, now that I’ve figured out how to make delicious, creamy ice cream at home. I love making my own because there are no weird additives or flavorings, I can make whatever flavor I like and adjust it to my preferences, and I am able to use less sweetener. I have to be honest, store bought ice cream is usually just slightly too sweet for me. They add so much unnecessary sugar (in my opinion), that my mouth starts to hurt when eating it.
Actually, that is the case with almost anything store bought. Why do we feel this need to add SO MUCH extra and/or unnecessary sugar to everything?! I don’t understand. That is why I love making everything myself at home, because I can use less junk and really enhance the true flavors of a dish.
I don’t have an ice cream maker, so this is a no-churn version that still turned out delicious. The key is using only the milk-fat from the coconut milk cans. I’m sure this would be even more divine if you are able to get your hands on an ice cream maker.
No-Churn AIP Strawberry Ice cream
Makes about 1.5-2 pints
Ingredients:
2 cans full fat coconut milk, refrigerated overnight
3 cups frozen strawberries
2 dates, pitted
1/8-1/4 cup maple syrup (depending on how sweet you like your ice cream. 1/8 cup provides a very mild hint of sweetness to match the dates and strawberries, but it’s not super sweet like your typical ice cream)
1 tsp. vanilla extract
Pinch of pink himalayan salt
Directions:
Scoop out the thick coconut cream from the coconut milk cans and place in a blender. Save the liquid (coconut water) at the bottom of the cans for a later use.
Add the remaining ingredients to the blender and blend until combined. If you like to have some chunks of strawberries in your ice cream, use only 2 cups of strawberries initially. Then add the remaining cup and pulse until you reach your chunky desire.
IF you have an ice cream maker, you can pour the mixture into at this point and follow manufacturers directions.
IF you do not have an ice cream maker, pour the mixture into a freeze safe container and cover. Freeze for 6-8 hours, whisking the mixture every 30 minutes for at least the first 4 hours to help keep it creamy and prevent it from getting super icy.
Serve immediately or if using once ice cream is completely hardened, let sit out for about 5 minutes to soften slightly before scooping.
