Tag: gluten free diet
PALEO & WHOLE30 DATE PASTE
When I began living a PALEO & WHOLE30 lifestyle, I craved dessert recipes using brown sugar. I really felt like I was missing out. Sometimes I would compromise and buy a brown sugar substitute sweetener. But these sweeteners are unnatural and often very expensive. I remember the day I discovered date paste. I was so thrilled to know I could utilize a fruit that is so nutritious and use it to replace brown sugar and maple syrup. I love date paste on grain-free toast!
This recipe calls for homemade date paste which is allowable on both a Paleo and Whole30 diet. The paste is super easy to make and nutritious. Did you know that dates are higher in polyphenols than any of the most commonly consumed fruits and vegetables? Polyphenols neutralize free radicals, helping to reduce the damage caused by inflammation. Inflammation is directly associated with heart disease, diabetes, arthritis, Alzheimer’s, and a list of autoimmune diseases. Dates are also a good source of various vitamins and minerals, and fiber and contain calcium, iron, phosphorus, potassium, magnesium, and zinc?
RECIPE TASTE PROFILE
Date paste is sweet. That’s its best quality! So any dessert or dish you create using date paste will require a wine with sweetness to match. If the dish or dessert is just slightly sweet, you can include an off-dry white wine with dinner. If making a dessert, stick to wines with more sweetness like Tawny Port, late-harvest whites, and even Canadian Icewine!
RECIPES USING DATE PASTE
PALEO & WHOLE30 BREAD PUDDING
MAKING DATE PASTE
Place pitted dates in food processor or blender and add water.
Puree until smooth.
Transfer to a sterilized jar until needed or use right away.
- Prep Time: 5
- Total Time: 5
- Yield: 1.5 cups 1x
2 cups tightly packed pitted dates
½ cup of water (more if needed)
In the bowl of a large food processor fitted with an “S” blade or in a blender, combine the pitted dates and water. Process until very smooth, scraping down the bowl to make sure all of the dates are incorporated. Use as required for recipe.
This recipe is so simple to prepare and can give your desserts that brown sugar sweetness.
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PALEO & WHOLE30 TILAPIA WITH VEGAN PARMESAN & GARLICKY MAYO
In maintaining a Paleo & Whole30 lifestyle, my husband Shawn and I are always looking for different quality sources of whole foods high in protein. We generally consume a high protein, low carbohydrate lifestyle. And while my diet is grain-free, Shawn enjoys wheat products because he has no gluten allergy nor sensitivity.
RECIPE TASTE PROFILE
The predominant taste and flavour sensations of this dish are fattiness (from the mayo) and saltiness (from the Parma).
DIRTY-BIRDY WINE PARTNER (FOR THOSE FOLLOWING DIRTY-PALEO AND DIRTY-WHOLE30)
This simple dish has loads of fattiness and flavour due to the mayo and Parma. While Tilapia is delicate, the mayo and plant-based cheese adds substance. Choose a light, fruity white wine with lots of zinging acidity to offset the fattiness and the saltiness. Examples of this wine include stainless steel Chardonnay, White Burgundy, Pinot Grigio, Pinot Gris, dry Riesling, Vino Verde, and Sauvignon Blanc.
NUTRITIONAL VALUE OF RECIPE
I’ve added tilapia and other white fish to our diet on occasion. Tilapia is surprisingly high in protein. A 3.5-ounce serving (100 grams) possesses only 128 calories and yet 26 grams of protein. This same size piece of salmon has 20 grams. Add to this that Tilapia is rich in trace minerals and vitamins, such as B12, phosphorus, selenium, niacin, and potassium. Tilapia is almost as high in protein as chicken. A 3-ounce fillet of broiled tilapia has nearly 26 grams of protein. The same amount of skinless cooked chicken breast offers about 26.5 grams of protein – a difference of merely 3.5 grams.
Where Tilapia falls way short is in Omega 3. It also has higher Omega-6 than other fish. The reason is that the farmed fish are fed corn-based food and oils that increase its Omega-6 content. Omega-6 intake from fish consumed in moderation is not an issue for Shawn and me, nor for many other people. But those with heart issues should keep their Omega-6 consumption down, in general. Eating far too much omega 6 can raise your blood pressure, lead to blood clots that can cause a heart attack or stroke, and may cause your body to retain water. The secret is refraining from eating processed foods high in corn and vegetable oils.
If you tend to eat more whole foods than eating tilapia on occasion can be a nice alternative to beef, pork, chicken, and other fish. Look for tilapia that comes from the United States and Canada where farming practices are tightly regulated and hormone treatment is prohibited. Refrain from Chinese tilapia.
Tilapia is also referred to as St. Peter’s fish, as it is believed to be the variety caught when Christ asked St. Peter to cast out his net in the Sea of Galilee.
Here’s a super simple and absolutely delicious tilapia recipe using only 4 ingredients and 1 seasoning.
- Prep Time: 5
- Cook Time: 12
- Total Time: 17
- Yield: 2 1x
- Category: PALEO & WHOLE30
- Method: BAKING
- Cuisine: MAIN COURSE
- Diet: Gluten Free
6 (5 oz) filets Tilapia
3 to 4 cloves minced garlic
1/2 cup Paleo & Whole30 Homemade mayo (Recipe below)*
1 cup homemade Paleo & Whole30 Vegan Parmesan**
Freshly ground black pepper
Check out this blog for homemade PALEO & WHOLE30 mayo:
*Check out this blog for the Paleo & Whole30 Vegan Parmesan recipe:
Preheat the oven to 400 degrees F (204 degrees C). Oil your pan or line a pan with foil or parchment paper, and grease lightly. Place the tilapia fillets on the pan.
HOMEMADE MAYO RECIPE:
Yolks from 2 to 3 eggs
2 tablespoons Dijon mustard
1 tablespoon fresh lemon juice
1 cup olive oil or avocado oil
1 teaspoon fresh lemon juice (optional)
Make sure eggs and oil are at room temperature. n the small bowl add yolks, mustard, lemon juice, and season with freshly ground black pepper. Use an immersion blender or balloon whisk for 30 seconds until the yolks are thick. Whisk or blend for another 20 seconds. While whisking or blending, add tiny drops of the oil into the mixture. Just drops. Keep whisking or blending. Do this until you’ve added 1/4 cup of the oil. This is important for proper emulsification. Otherwise, the oil will split from the other ingredients. When the mixture begins to thicken and emulsify, continue to add the rest of the oil now at a steady pace in a stream. When all of the oil has been added, scrape the bottom and sides of the bowl and process for an extra 10 seconds. Cover and set in the refrigerator until needed.
Mix garlic with mayo. Spread garlic mayo over each filet. Sprinkle each filet with vegan parmesan. Bake for 10 to 12 minutes or until fish is white and flakes easily.
Tilapia can be substituted for any white fish.
The recipe baking temperature and time is an estimate. Follow your own oven’s temperature and cooking time. It takes a gas oven 10-15 minutes to reach the desired temperature. Electric ovens can take 10 minutes longer than that. The age of your oven will also determine the temperature, time for roasting or baking, and where you want to place your dish in the oven. The bottom of your oven may be hotter than the top, depending on its condition. This also includes where to set your dish under the broiler. So use your own best judgment based on the type, condition, and age of your oven. Prep times will also vary depending on how slow or quickly you like to work.
- Serving Size: 2
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PALEO & WHOLE30 SPICY CHICKEN PAD THAI
It is so exciting to transform some of my favourite dishes into PALEO & WHOLE30 versions!
While I lived in Toronto for most of my life and was exposed to foods from around the world, I actually didn’t taste Pad Thai for the first time until age 34. This was a hip cool joint with a fabulous menu. I tried Pad Thai for the first time and loved it. When I started to live a grain-free lifestyle, Pad Thai was one of the foods I had to give up in order to be faithful to my health and culinary commitment. When I created FRESH DOH, Pad Thai was one of the first dishes I prepared with the grain-free noodles.
Pad Thai, also called “Phad Thai, is a stir-fried rice noodle dish. Because the noodles are made from rice, it is typically gluten-free. But it’s not Paleo, Whole30, or grain-free. Known as street food in Thailand, Pad thai is typically made with rice noodles, spuds, chicken, beef or tofu, peanuts, a scrambled egg, and bean sprouts, among other vegetables. Our FRESH DOH gluten and grain-free version is Paleo and Whole30 friendly, making it ideal for your lifestyle.
This recipe uses Coconut Aminos instead of soy sauce as it is soy-free, gluten-free, and far lower in sodium. Coconut Aminos is made from coconut tree sap, which comes right out of the tree. It is loaded with nutrients, such as 17 amino acids, potassium, vitamin C and vitamin B. It’s also a low glycemic condiment.
RECIPE TASTE PROFILE:
This dish sings with perfect balance, celebrating all 5 taste and flavour sensations, including our chemo-sensory perception. The sauce is spicy (red chilies), tangy (lime juice), salty and high in umami (Coconut Aminos and fish sauce), and sweet (marmalade). The grain-free noodles in this dish also offer lovely texture or chemo-sensory perception. They are dense and chewy and fulfilling.
DIRTY-BIRDY WINE NOTES: FOR PALEO, WHOLE 30 NOT-SO-STRICT LIFESTYLE:
While this Pad Thai is balanced in its taste sensations, the most predominant one that must be considered is sweetness if you are sipping wine. That’s because any sweetness in a dish will clash even with the most lovely acidity, turning it into paint thinner. The acidity becomes offensive. So it’s important with this dish that you choose a wine partner with a hint of sweetness to match. And make sure the wine is sweeter than the sweetness in this dish or the acid will change in flavour. An off-dry rose or late harvest wine like Riesling or Gewurztraminer is ideal.
MAKING GRAIN-FREE FRESH NOODLES
*I have included a recipe and instructional video below on how to make FRESH DOH grain and gluten-free fresh noodles.
I hope you enjoy this recipe using the FRESH DOH fresh pasta dough mix, available on Amazon in North America.
Make noodles as per FRESH DOH Grain & Gluten-Free Fresh Pasta Dough Mix package directions. Boil noodles for 3 minutes. When noodles float to the water’s surface, drain and rinse under hot water. Coat with a splash of oil. Set aside.
SECRETS TO MAKING PERFECT DOH:
Follow package directions and always measure! When working with FRESH DOH think of yourself as a “baker”, not a cook. If you don’t measure exactly, you won’t get the right DOH results.
Grain and gluten-free dough (in general) is NOT FORGIVING like wheat dough. Why? Because gluten gives dough its elasticity and that’s why pizza makers can fling a pizza crust above their heads and catch it without any dough breakage.
Without gluten, grain-free DOH has little forgiveness. So follow the directions and refrain from rolling the DOH too thin. If the DOH is too thin you’ll have a challenge cutting and picking up the noodles without breaking them.
The noodles expand in boiling water so cut them thinner than usual.
Make the other noodle shapes like rotini smaller than usual. They will also expand in size in boiling water.
Using a food processor or mixer (rather than by hand) makes the process of making the DOH easier, faster, and better incorporated.
Be gentle in working with both raw and boiled noodles as they can easily break.
Even if noodles break, they are JUST as tasty. In fact, some dishes call for broken noodles!
- Prep Time: 20
- Cook Time: 3
- Total Time: 25
- Yield: 4 1x
- Category: PALEO & WHOLE30
- Method: BOIL
- Cuisine: DINNER
- Diet: Gluten Free
1 package FRESH DOH Grain & Gluten Free Fresh Pasta Dough Mix
1 teaspoon coconut oil
2 garlic cloves, crushed
2 small red chilies, thinly sliced
1 tablespoon no sugar added marmalade
2½ tablespoons fresh lime juice
1 tablespoon gluten-free fish sauce
2 tablespoon Coconut Aminos
3 tablespoons water
1 tablespoon coconut oil
4 chicken thigh, cut into 1-inch cubes (preferably free-range)
2 egg, lightly beaten with a drop of water
4 scallions chopped
1 cup bean sprouts (optional for garnish)
Chopped roasted peanuts (or cashews, or almonds optional for garnish)
4 lime wedges (optional for garnish)
Make noodles as per FRESH DOH Grain & Gluten Free Fresh Pasta Dough Mix package directions. Boil noodles for 3 minutes. When noodles float to the water’s surface, drain and rinse under hot water. Coat with oil. Set aside.
To make the sauce, in a sauté pan over medium heat, heat oil. Add the garlic and chili, and cook, stirring, for 1 minute or until fragrant. Add marmalade, lime juice, fish sauce, Coconut Aminos, and water, and cook, stirring, until erythritol dissolves. Bring to a simmer and cook for 2-3 minutes or until reduced slightly. Remove from heat. Transfer to a small bowl and set aside.
Wipe sauté pan clean and add oil. Add chicken and cook, stirring occasionally, for 5-6 minutes or until golden and cooked through. Add egg and scramble. Add chives and pad Thai sauce to skillet with chicken. Mix well. Turn off heat and add noodles. Gently toss (so as to not break noodles) until well coated and heated through. Divide noodles between bowls. Garnish each with bean sprouts, roasted peanuts, and lime wedges.
You can add any protein to this dish like salmon, ground pork or turkey or beef.
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