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Elimination Diet Recipes

A few new and easy-to-prep ED favorites.  These recipes are for the "Standard Elimination Diet Guidebook" (SED) and some can be used in the "Grain Free" (GFED) version, as well.  Most of these are not appropriate for the ASH-Free Elimination Diet, so please refer to the guidebook for supporting recipes.  If you have any ED-friendly recipes you'd like to share, email them to me at heidi@eliminationdietrd.com and I'll post them. 

New!

Garlic Mashed Cauliflower:  SED/GFED


Grain Entree
Coconut Jasmine Rice with Peas and Cashews:  SED

Vegetable Sides
Chinese Bok Choy:  SED/GFED
Garlic Mashed Cauliflower:  SED/GFED

Soups and Stews
Black Bean and Butternut Squash Soup:  SED

Adzuki Beans with Spinach:  SED
Thai Butternut Squash and Coconut Milk Soup:  SED/GFED

Seafood Entree
Maple Glazed Salmon:  SED/GFED

Salads
Avocado and Salmon Salad:  SED/GFED
White Bean Salad with Kalamata Olives and Snap Peas:  SED
Shrimp and Kale Salad with Brown Rice Couscous:  SED/GFED (omit couscous)
Mediterranean Tuna Salad:  SED/GFED

Breakfast and Smoothies
Gingered Peach and Banana Green Smoothie:  SED/GFED
Quinoa Pancakes with Berry Compote:  SED

Dessert and Snacks
Coconut Cashew Energy Balls:  SED/GFED

Rice Tortilla Chips:  SED
Angela's Favorite Fruit and Nut Bars: SED/GFED


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Grains:  Entrees

 
Coconut Jasmine Rice with Cashews and Peas: 
I revised a earlier recipe called "Jungle Rice" by adding a protein source that now makes this a delicious main dish.  I find using fresh herbs instead of dried really makes this an exceptional dish.

1 cup basmati rice
2 tsp canola oil
2 cloves fresh garlic
1 1/2 tsp fresh ginger root, finely minced
1 cup mushroom broth (Pacific Brand) or water
1/2 cup light or regular coconut milk (canned)
1 tsp dried basil (or 1 Tbsp fresh, minced)
1 tsp dried cilantro (or 1 Tbsp fresh, minced)
3/4 tsp salt (use 1/2 tsp if using mushroom broth)
1 cup frozen peas, thawed
1/4 cup roasted unsalted cashews
freshly ground black pepper

Preheat oven to 350 degrees.  Rinse rice until water is clear.  Heat oil over medium heat in dutch oven or deep skillet (that has a fitted lid) until hot.  Add garlic and ginger and saute about 2 minutes.  Add rice and saute until grains are coated lightly and evenly with oil, about 1 minute.  Add all other ingredients and bring to a boil, stirring occasionally.  When at full boil, cover the rice with a fitted lid and transfer to oven (or transfer rice into an ovensafe dish and cover).  Bake 15 minutes, stir, then bake another 5 - 10 more.  Add peas and cashews and mix well.  Serve with side vegetable.

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Vegetable Side Dishes


 
Chinese Bok ChoyI adapted this recipe to make it more ED friendly and was blown away by the results.  This goes extremely well with the Coconut Jasmine Rice. 

1 - 1/2 lbs bok choy, washed, stems cut into diagonals, greens cut into 2" pieces.  Keep stems and greens separated.
2 Tbsp rice wine or apple cider vinegar
1 Tbsp brown rice syrup (agave would work well, too)
3 tsp Coconut Aminos (or tamari if not avoiding soy)
2 Tbsp plus 2 tsp water, divided
1 tsp arrowroot (cornstarch alternative, found in spice section at most markets)
1 1/2 Tbsp high heat canola oil
2 thin slices ginger
2 large cloves garlic, minced or pressed
1/4 tsp salt
1/2 tsp toasted sesame oil

In a small bowl, combine vinegar, brown rice syrup, Coconut Aminos and 2 Tbsp water.  Whisk until smooth.  In another small bowl, add the arrowroot and 2 tsp water and whisk until smooth.  Set aside.

With a wok or large skillet over medium high heat, add oil, garlic and ginger to cold skillet.  When they start to sizzle, fry for 30 seconds, then add the bok choy stems and stir fry for 1 minute, sprinkling with salt.  Add the leaves and stir fry for another 2 minutes until leaves are wilted and dark green. 

Push aside the bok choy and add the vinegar mixture to the center of the pan.  Bring to a boil, then add the arrowroot mixture (give a whisk before you add it), stirring quickly to thicken.  Mix the bok choy with the sauce until well combined.  Remove from heat, add sesame oil and toss. 

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Garlic Mashed CauliflowerI heard about this dish from a client of mine and found a great ED-friendly recipe at wholefoods.com.  I added a little garlic to make it a bit more interesting. It's absolutely delicious, and a terrific and nutritious substitution for mashed potatoes. 

1 medium head cauliflower, trimmed and cut into bite sized pieces
2 Tbsp olive oil
2 cloves garlic
Salt and pepper, to taste

In a large stock pot, bring salted water to a boil.  Add cauliflower and boil until soft, about 7 minutes.  Drain and reserve about 1/2 cup of the boiling liquid.  Place cauliflower and 1/4 cup boiling water, olive oil and garlic in a food processor, and blend until smooth.  Add more water, if needed, and salt and pepper to taste.  You can also use an electric mixer or mash by hand if a food processor is not available. 

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Soups and Stews

Black Bean and Butternut Squash Soup


This recipe was adapted from Seppo Farrey's excellent "3 Bowls" cookbook to make it ED-friendly.  It's easy and delicious.

2 cups black beans, rinsed and soaked overnight
1 large butternut squash, peeled and cut into 1" chunks
7 cups water
1 onion, chopped
4 cloves garlic, minced
2 Tbsp olive or canola oil
2 tsp salt
2 tsp Coconut Aminos (or tamari if not avoiding soy)

In a soup pot on medium high heat, sautee the onion and salt in oil 5 minutes until translucent.  Add garlic and sautee another 5 minutes.  Add water, black beans and squash, bring to a boil then reduce to simmer.  Cover and cook one hour until beans are soft.  Add coconut aminos.  If you have an immersion (stick) blender, blend for about 5-8 seconds, just enough to add a bit of thickness, but leaving most of the soup unblended.   If you don't have a stick blender, remove one cup of soup and blend in a standard blender, then add back to soup.  Serve alone or over brown rice.

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Thai Butternut Squash and Coconut Milk Soup

2 Tbsp olive or coconut oil
4 shallots, chopped
2 cloves garlic, minced or crushed with garlic press
1/2 Tbsp dried lemongrass (can be found in the bulk spice section at natural markets or in the Asian section of many supermarkets)
1 tsp red pepper chili flakes (if not avoiding nightshades.  Omit if on the ED).
1 whole butternut squash, peeled and cut into 1" chunks
2 cups water or Pacific Mushroom Broth (or chicken broth if not on the ED)
1 can coconut milk (light or regular)
Salt and pepper, to taste

Heat the oil in a soup pot on medium heat.  Add shallots, garlic, lemongrass and peppers (if using).  Stir fry about 5 minutes until shallots begin to brown.  Add water, squash and coconut milk and bring to boil.  Reduce heat to simmer and cook until squash is soft, about 20 minutes.  Transfer to a blender, or use an immersion blender and blend until smooth.  Salt and pepper to taste. 

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Salads

Avocado and Salmon Salad


This recipe was created by a client of mine and it's absolutely delicious.  It takes minutes to prepare and goes great on rice crackers or spooned over dressed greens.  You can swap out the salmon for tuna, and it works just as well.

1 small can (6 oz) boneless and skinless salmon
1 ripe avocado
1 1/2 stalks celery, diced
1/2 tsp apple cider vinegar
Salt and pepper to taste.

In a medium bowl, using a masher or fork, mix together the salmon, avocado and vinegar until well combined.  Mix in celery.  Add salt and pepper to taste. 

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White Bean Salad with Kalamata Olives and Snap Peas
I came up with this one tonight and it was a huge hit with my family.   If you keep the vinaigrette on hand and used canned beans, this salad can be done in 10 minutes.

1 cup white beans, soaked overnight, or 2 cans white cannelini beans, drained and rinsed
3 cups water (if using dried beans)
1 large stalk celery, chopped
About 12 kalamata olives, preferably already pitted to avoid work, chopped
About 12 snap peas, chopped
1 shallot, minced
1/4 cup vinaigrette (see recipe below)
salt and pepper, to taste

In 3 cups boiling water, add 3/4 tsp salt and beans.  Maintain a steady boil for about 1 hour or until beans are soft.  Drain the beans and place in large salad bowl.  If using canned beans, simply drain, rinse and add to bowl.  Add all ingredients and toss with vinaigrette.  Salt and pepper to taste.  Can serve immediately or place in refrigerator and allow to marinate for best flavor. 

Vinaigrette:  In a glass jar with fitted lid, add 6 tbsp olive oil, 3 tbsp rice wine vinegar, 1.5 tsp maple syrup, 1.5 tsp dijon mustard, 1 clove crushed garlic, salt and pepper.  Shake vigorously. You'll use about 1/3 of this recipe for the bean salad. This dressing keeps well on the counter and can be used as a dressing for any salad recipe or green salad. 

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Salmon with Warm Lentil Salad


We had this delicious salad at a friend's house the other night..  We actually had it without the salmon which made for a wonderful appetizer, and could easily have done well as a stand alone meal, perhaps with a little soup on the side.  This recipe was originally published in Real Simple magazine. 

1 cup green lentils, rinsed
sea salt and pepper
2 Tbsp plus one tsp olive oil
1 1/4 pound skinless salmon fillet, cut into 4 pieces
2 Tbsp rice wine vinegar
2 tsp Dijon mustard
1/4 red onion, chopped
1/2 cup chopped flat leaf parsley
1 bunch arugula (can use fresh or bagged)

Bring 4 cups water to a boil.  Add the lentils and 1 tsp salt and simmer, stirring occasionally, until tender, 20 - 25 minutes.  Drain.  Meanwhile, heat 1 tsp olive oil in a large skillet over medium high heat.  Season the salmon with 1/4 tsp each salt and pepper and cook until opaque throughout (about 4-5 minutes each side).  In a large bowl, combine the vinegar, mustard, onion, parsley, 2 Tbsp oil and 1/4 tsp salt and pepper.  Add the lentils and arugula to the vinaigrette and toss to combine.  Serve with the salmon.

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Shrimp and Kale Salad with Rice Couscous


This uses Lundberg Brown Rice Couscous, a gluten free alternative to the regular stuff.  If unavailable, use quinoa instead.  This recipe has a few steps and may seem complicated on sight, but it is actually a very quick meal, especially if you use packaged salad mix and already have your vinaigrette prepared in a jar.  We usually do this on weeknights, and it's something my family adores.  Feel free to substitute walnuts or pumpkin seeds for almonds, raisins for cranberries, or simply add your own favorites.  This recipe will serve about three people.

1# baby shrimp (US origin), rinsed and drained
1 head red or green leaf lettuce, washed and dried, or 1 package organic baby greens
1 bunch green kale, washed with stems removed, torn into pieces
2 Tbsp Coconut Aminos (or tamari if not avoiding soy)
1 tsp toasted sesame oil
1 1/2 cups cooked brown rice couscous (Lundberg brand)
1/2 ripe large avocado, chopped
Dried cranberries
Toasted, slivered almonds
1/3 cup homemade vinaigrette (see recipe below)
Salt and Pepper to taste

Cook the Lundberg brown rice couscous per package instructions (about 10 minutes).  Meanwhile, steam kale on high heat for about 5-7 minutes, until tender.  Place in a bowl and toss with sesame oil and Coconut Aminos (or tamari).  Set aside.  In a large bowl, toss the salad greens with about 1/3 cup of vinaigrette.  On large plates, place the salad greens and then place the couscous, shrimp, kale, chopped avocado, cranberries, and almonds in piles over the salad.  Salt/pepper to taste.  Mix together or simply sample each ingredient one at a time. 

Vinaigrette:  In a glass jar with fitted lid, add 6 tbsp olive oil, 3 tbsp rice wine vinegar, 1 tsp maple syrup, 1.5 tsp dijon mustard, 1 clove crushed garlic, salt and pepper.  Shake vigorously. You'll use about 1/3 of this recipe for the bean salad. This dressing keeps well on the counter and can be used as a dressing for any salad recipe or green salad. 

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Mediterranean Tuna Salad:  This was inspired by a client of mine who gave me the idea to add hummus to the tuna., which is a terrific substitution for mayo.  This takes about 5 minutes to put together.

1 can low mercury tuna, drained (Wild Planet brand is great)
1/4 cup hummus (more or less depending on your preference)
1/2 stalk celery, thinly chopped
1/2 shallot minced
2 cups arugula (or mixed greens), washed and dried
2-3 Tbsp Basic Vinaigrette
Rice crackers or sweet potato chips (optional)

In a medium bowl mix tuna and hummus until well combined.  Add shallots and celery.  In another bowl, toss the arugula with the vinaigrette until all the leaves are covered.  Lay 1 cup arugula on plate and spoon half the tuna mixture over the salad.  Serve with rice crackers or sweet potato chips on the side.  Serves 2.

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Entrees

Gingered Adzuki Beans with Spinach


This recipe was adapted from Seppo Farrey's excellent "3 Bowls" cookbook.  Another easy and delicious recipe from Farro!  Spoon over brown rice couscous or rice with avocado on top.


1/2 cup adzuki beans, rinsed and soaked overnight
1 cup water
1" chunk of ginger, peeled and grated
1 package frozen spinach, thawed
2 Tbsp Coconut Aminos (or tamari, if not avoiding soy)

In a small soup pot, add water, beans and ginger and bring to boil.  Reduce heat to low, cover and simmer about 40 minutes.  Add thawed spinach and heat through, about 10 minutes.  Add Coconut Aminos and mix well.  Serve over grain.  

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Maple Glazed Salmon


1/4 cup real maple syrup
2 Tbsp Coconut Aminos (or tamari if not avoiding soy)
1 clove garlic, minced
1/4 tsp salt
Black pepper to taste
1 pound fresh, wild salmon

Whisk together all ingredients in a bowl.  Place salmon in shallow baking dish and pour marinade over the salmon.  Allow to marinate refrigerated for one hour, turning once.  Preheat oven to 400 degrees.  Bake salmon uncovered for about 20 minutes or until easily flaked with a fork. 


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Breakfast


Gingered Peach and Banana Green Smoothie


If you can't find frozen peaches, use frozen berries instead.  And if a frozen smoothie doesn't sound good to you in the dead of winter, thaw your frozen fruit in the fridge before using. 

1 banana
2-ish cups frozen peaches
1/4" chunk fresh ginger, peeled
1.5 cups water
2 large scoops cashew cream (can omit if you don't have)
1 Tbsp maple syrup
2 cups fresh spinach, or other green leafy

Mix in strong blender on high until smooth, about 2-3 minutes. 


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Quinoa Pancakes with Berry CompoteThis pancake recipe was published in our local PCC monthly circular.  They are wonderful topped with cashew cream and homemade berry compote.  A very filling, high protein breakfast.   

2 cups quinoa flour (if not available, grind several batches of quinoa in coffee grinder until fine)
2 Tbsp baking powder
1/4 tsp baking soda
1/2 cup raw cashews
1/8 cup canola oil
2 cups warm water
1 tsp vanilla extract
1/4 tsp ascorbic acid dissolved in 2 Tbsp water (or 1/4 tsp apple cider vinegar or 1 tsp lemon juice if not avoiding citrus)
1 tsp maple syrup

For Compote:

1/2 bag frozen berries, any type
1 Tbsp maple syrup
1 tbsp water

Start the compote first.  Heat the berries, water and maple syrup in a small saucepan on high heat until boiling.  Reduce head to medium and high and allow to cook, stirring occasionally, for about 20 - 30 minutes until completely thickened.

For the pancakes:   Whisk together the flour, baking powder and soda.  In a blender, grind the cashews to a fine powder, pausing the scrape under the blades 2-3 times.  Add to the blender:  oil, water, vanilla, ascorbic acid and maple syrup and blend 3-4 minutes.  Add mixture to dry ingredients and whisk a few times, eliminating lumps.  Heat a non stick pan or griddle on medium-low heat until water dances on it (higher heats will scorch the pancakes and they'll fall apart).  Pour 1/4 cup batter and heat until golden on both sides.  Top with compote or applesauce. 




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Desserts and Snacks



 
Coconut Cashew Energy Balls:  This recipe was published in our local PCC monthly circular.  They're fantastic, and perfect with a cup of chamomile tea. http://search.creativecommons.org/?q=pcc+power+balls&sourceid=Mozilla-search

2/3 cup pitted dates
2/3 cup raw or roasted cashews
1/4 tsp salt
1/4 tsp cinnamon
1/4 cup unsweetened coconut
1/2 cup warm brown rice

Place all ingredients in a food processor and pulse several times until ingredients are completely mixed together, and the nuts are finely chopped.  Remove mixture from the processor and roll into 1" balls.  Roll in coconut and serve.

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Rice Tortilla Chips:  I'm not going to say these are the most amazing things because rice tortillas are far from amazing.  However, once I got past the slight toothiness of the chip, I found these to have a great flavor that went well with hummus and mashed avocado.  Feel free to improvise with these -- add vinegar, garlic salt or other seasonings for a variety of flavors.

1 package rice tortillas
Olive oil
Coconut Aminos (or tamari sauce if not avoiding soy.  Can omit this altogether if you like. )
Sea salt

Preheat a toaster or regular oven to 350.  Brush each rice tortilla with about 1 tsp olive oil, 1/2 tsp Coconut Aminos and sprinkle with salt.  Place on cookie sheet whole, and place in oven for about 5-7 minutes or until brown and crispy.  Allow to cool, then break apart into chips.


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Angela's Favorite Fruit and Nut Bars:  These are inspired by our local natural food store, PCC.  They're great for a hike or when you need extra energy on the run.  They're super-rich, but amazingly delicious.  You can use any fruit or nut combo you like, but this is a terrific and healthy recipe:  Thank you, Dad and Rosa for taking the time in the kitchen to get the perfect combination!

1/2 cup each, chopped:

*  Raw cashews
*  Pumpkin seeds
*  Organic seedless raisins
*  Fruit juice sweetened cranberries
*  Roasted almonds
*  Walnuts
*  Turkish apricots (sulfite free)

1/2 tsp salt
1/2 cup brown rice syrup
1 tsp arrowroot (available in bulk spice section at most natural markets)
1/4 tsp vanilla

Spray an 8" baking dish with canola spray.  Mix the nuts, seeds and fruits in a large bowl.  In a microwave-safe bowl, microwave the brown rice syrup for 30 seconds to liquefy (if you don't have a microwave, you can warm in a small pot on the stove, as well).  Sprinkle the arrowroot over the syrup and whisk to ensure no lumps.  Add vanilla and salt to syrup mixture and whisk until smooth. 

Add syrup to dry mixture and mix well and quickly.  Press mixture into prepared pan.  It will be sticky, so use wax paper or plastic wrap to press down and compact.  Refrigerate at least one hour, and then cut into squares.  Wrap separately in plastic wrap. 


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