Condiments

Sugar-Free Tomato Ketchup And Sugar-Free Worcestershire Sauce

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Sugar-Free Tomato Ketchup, Plant Paradox Approved

Happy 4th of July! We are having a barbecue, so I needed to create a sugar-free barbecue sauce. To create the barbecue sauce, I needed a sugar-free tomato ketchup and a sugar-free Worcestershire sauce. So I did!

Ingredients for Sugar-Free Tomato Ketchup

  • 24 oz. jar Bionaturae Strained Tomatoes
  • 2 – 7 oz. jars Bionaturae Strained Tomato Paste
  • 1 TBSP olive oil
  • 2 garlic cloves (minced)
  • 1/4 cup apple cider vinegar
  • 1/4 cup red wine vinegar
  • 1 large onion, chopped
  • 1/2 teaspoon ground cloves
  • 1/2 teaspoon oregano
  • 1 teaspoon salt
  • 1/4 cup Swerve sweetener or another sugar free sweetener of choice
IMG_0564
Cooking Sugar-Free Tomato Ketchup

Instructions for Sugar-Free Tomato Ketchup

Note: The reason I am using Bionaturae strained tomatoes and strained tomato paste is that the only ingredient is tomatoes and they are skinned and strained, so no seeds. This is Plant Paradox approved!

  1. Add the olive oil to a saucepan. Heat the oil and sauté the onions until softened.
  2. Next add the garlic until it is fragrant.
  3. Then pour in both vinegars, Swerve sweetener or sweetener of choice and the salt.
  4. Bring it all to a boil.
  5. Add the strained tomatoes and strained tomato paste and return to a slow boil.
  6. Next add in the the cloves and the oregano.
  7. Simmer on low heat and cook until the sauce thickens, about 15 – 20 minutes.
  8. Then pour it all into a blender and blend until it is smooth.
  9. Pour it into a container and refrigerate it. Everything is better with ketchup on it!

 

Worcestershire Sauce
Sugar-Free Worcestershire Sauce

Ingredients for Sugar-Free Worcestershire Sauce

  • 1/2 cup apple cider vinegar
  • 2 tablespoons water
  • 2 tablespoons coconut aminos
  • 1/4 teaspoon white miso
  • 1 tablespoon Swerve confection sugar substitute
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon garlic powder
  • 1/4 ground black pepper

Directions for Sugar-Free Worcestershire Sauce

1. Combine all ingredients in a small saucepan. Bring to a boil and allow it to boil for 1 minute.

The barbecue sauce will be delicious. Stay tuned!

Sugar-Free Tomato Ketchup
Recipe Type: Condiment
Cuisine: American
Author: No Lectin Nana
Here it is, a Sugar Free Ketchup for all you moms out there!
Ingredients
  • 24 oz. jar Bionaturae Strained Tomatoes
  • 2 – 7 oz. jars Bionaturae Strained Tomato Paste
  • 1 TBSP olive oil
  • 2 garlic cloves (minced)
  • 1/4 cup apple cider vinegar
  • 1/4 cup red wine vinegar
  • 1 large onion, chopped
  • 1/2 teaspoon ground cloves
  • 1/2 teaspoon oregano
  • 1 teaspoon salt
  • 1/4 cup Swerve sweetener or another sugar free sweetener of choice
Instructions
  1. Add the olive oil to a saucepan. Heat the oil and sauté the onions until softened.
  2. Next add the garlic until it is fragrant.
  3. Then pour in both vinegars, Swerve sweetener or sweetener of choice and the salt.
  4. Bring it all to a boil.
  5. Add the strained tomatoes and strained tomato paste and return to a slow boil.
  6. Next add in the the cloves and the oregano.
  7. Simmer on low heat and cook until the sauce thickens, about 15 – 20 minutes.
  8. Then pour it all into a blender and blend until it is smooth.
  9. Pour it into a container and refrigerate it. Everything is better with ketchup on it!
Notes
Note: The reason I am using Bionaturae strained tomatoes and strained tomato paste is that the only ingredient is tomatoes and they are skinned and strained, so no seeds. This is Plant Paradox approved!
Entrée

Butter & Garlic Shrimp

Butter & Garlic Shrimp
Butter & Garlic Shrimp served on Cabbage & Red Onion Sauté

My husband Steve and I spent a year being vegan. It was an awesome learning experience, but we really missed meat. We tried to be more healthy. But the problem was that we both still craved sweets, bread and diet soda (you know all that unhealthy stuff that was considered vegan). Instead of losing weight, we were gaining weight. And the pain of trying to move was getting worse. As I’ve said before, Steve and I both suffer from inflammation, our knees are both painful. At the beginning of May this year we decided to do something different. So we are eating “meat” again and this Butter & Garlic Shrimp is one of our favorites.

This recipe has become one of our weekly meals!

Butter & Garlic Shrimp

Ingredients

  • 4 tablespoons ghee (grass-fed clarified butter)
  • 2 pounds large shrimp, cleaned, deveined and shelled
  • 5 cloves of fresh garlic, minced very fine

Instructions

  1. In a large skillet, melt the ghee. Add the garlic and sauté until fragrant and translucent.
  2. Add the shrimp and sauté until they turn pink, about 5 minutes depending on their size.
Butter & Garlic Shrimp
Cooking Butter & Garlic Shrimp

I serve this with Dr. Gundry’s cabbage & red onion sauté.

Butter & Garlic Shrimp
Recipe Type: Entree
Cuisine: American
Author: No Lectin Nana
Butter & Garlic Shrimp
Ingredients
  • 4 tablespoons ghee (grass-fed clarified butter)
  • 2 pounds large shrimp, cleaned, deveined and shelled
  • 5 cloves of fresh garlic, minced very fine
Instructions
  1. In a large skillet, melt the ghee. Add the garlic and sauté until fragrant and translucent.
  2. Add the shrimp and sauté until they turn pink, about 5 minutes depending on their size.
Side Dish

Instant Pot Pinto Beans (Pressure Cooked)

 

Instant Pot Pinto Beans
Instant Pot Pinto Beans

My family loves Instant Pot Pinto Beans! Being married to a Latino man and learning how to cook from my Mother-In-Law, I had to find a way to continue to eat beans. All Mexican food is served with them and they are a staple in our household. My granddaughter will eat beans and rice all the time if I let her and she isn’t even 3 yet! To create beans that are Plant Paradox approved, first you soak the beans and then you cook them in an Instant Pot or Pressure Cooker. In this process, you only need about a half hour (minus the soaking time) instead of 3 hours for the beans to cook thoroughly.

Soak 2 cups of beans with 1 tablespoons salt for 24 to 48 hours. Then rinse them thoroughly.

Ingredients for Instant Pot Pinto Beans

  • 2 cups soaked pinto beans
  • 2 tablespoons olive oil
  • 1 large onion, chopped
  • 4 cloves of fresh garlic, minced
  • 2 cups of water
  • 1 teaspoon sea salt
  • 1 teaspoon oregano leaves

Instructions for Instant Pot Pinto Beans

  1. Sauté the onions and garlic in your pressure cooker with the olive oil, 5 minutes.
  2. Add the rinsed pinto beans, the water, salt and oregano leaves.
  3. Close and lock the lid and set button to 10 minutes of pressure cooking time.
  4. When the time is reached, use the natural method of the steam release. It takes about 20 minutes but well worth the wait.
Instant Pot Pinto Beans (Pressure Cooked)
Recipe Type: Side Dish
Cuisine: Mexican
Author: No Lectin Nana
Pinto Beans, Plant Paradox Approved
Ingredients
  • 2 cups soaked pinto beans
  • 2 tablespoons olive oil
  • 1 large onion, chopped
  • 4 cloves of fresh garlic, minced
  • 2 cups of water
  • 1 teaspoon sea salt
  • 1 teaspoon oregano leaves
Instructions
  1. Sauté the onions and garlic in your pressure cooker with the olive oil, 5 minutes.
  2. Add the rinsed pinto beans, the water, salt and oregano leaves.
  3. Close and lock the lid and set button to 10 minutes of pressure cooking time.
  4. When the time is reached, use the natural method of the steam release. It takes about 20 minutes but well worth the wait.
Non-Dairy Cheese

Macadamia Nut Ricotta “Cheese”

Macadamia nut ricotta cheese
Macadamia Nut Ricotta Cheese

 

While following the Plant Paradox eating plan some nuts are off limits due to the lectins in them, mainly peanuts and cashews. I used to make a vegan cashew ricotta that was delicious. So I adapted that recipe to make a Macadamia Nut Ricotta Cheese to use in dishes that require ricotta such as a vegetable lasagna. That recipe will be coming soon, so stay tuned.

The Macadamia Nut Ricotta Cheese is also great as a dip with baby carrots, celery sticks, broccoli florets, jicama slices and cauliflower florets.

Ingredients for Macadamia Nut Ricotta Cheese

  • 1 1/2 cups raw macadamia nuts
  • 3 tbsp. fresh lemon juice
  • 1 tbsp. nutritional yeast
  • 1 tsp. white miso paste
  • 1 clove garlic
  • 1/2 cup non-dairy milk (I used almond)
  • 1/2 cup water (use as much as required for the consistency you like)
  • 1/2 to 1 tsp. sea salt

Instructions for Macadamia Nut Ricotta Cheese

  1. Soak the macadamia nuts with water for 4 hours. If you do not have 4 hours, boil them for 10 minutes, then drain.
  2. Toss everything except the water into a high speed blender. Purée until you reach the consistency you want adding the water as needed.

 

This cheese was amazing in the lasagna! Enjoy!

 

Macadamia Nut Ricotta “Cheese”
Recipe Type: Non-Dairy Cheese
Author: No Lectin Nana
Ricotta cheese made from Macadamia Nuts
Ingredients
  • 1 1/2 cups raw macadamia nuts
  • 3 tbsp. fresh lemon juice
  • 1 tbsp. nutritional yeast
  • 1 tsp. white miso paste
  • 1 clove garlic
  • 1/2 cup non-dairy milk (I used almond)
  • 1/2 cup water (use as much as required for the consistency you like)
  • 1/2 to 1 tsp. sea salt
Instructions
  1. Soak the macadamia nuts with water for 4 hours. If you do not have 4 hours, boil them for 10 minutes, then drain.
  2. Toss everything except the water into a high speed blender. Purée until you reach the consistency you want adding the water as needed.
Dessert · Recipes

Strawberry & White Chocolate “Ice Cream”

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My husband and I enjoy ice cream and sweets, and they were one of the hardest things to give up on the Plant Paradox Eating Plan. However, by not eating sugar or any of the artificial sweeteners, our cravings for sweets have disappeared. That being said, we still enjoy a nice cool treat occasionally. So here is the Strawberry & White Chocolate “Ice Cream” that I adapted from Dr. Gundry’s “Mint Chocolate Chip-Avocado “Ice Cream”:

Delicious Avocado Ice Cream Recipe (from The Plant … – Gundry MD

 

Ingredients

  • 15 oz can coconut milk or coconut cream
  • 1/3 cup Swerve
  • 4 oz Sugar-Free, White Chocolate Bar
  • 1 tsp pure vanilla extract
  • 2 Haas avocados, peeled and pits removed
  • 2 droppers SweetLeaf Stevia
  • 1 pint fresh Strawberries, chopped

 

Directions

  • Add coconut milk and sweetener in a medium saucepan. Stir over medium-low heat, until sweetener dissolves and mixture is blended.
  • Add the white chocolate and continue stirring until the white chocolate is melted.
  • Pour the mixture into your blender. Add vanilla extract, avocados and the stevia.  Purée until smooth. Pour into a bowl, cover and put in the refrigerator for 2 hours, allowing it to cool.
Ice Cream prior to refrigerations
Refrigerate Ice Cream
  • After the 2 hours, stir in the chopped strawberries until well mixed. Spoon or pour into an ice cream maker and churn until thick and set.

 

Ice cream with strawberries addeed
Add chopped strawberries

 

  • If you do not have an ice cream maker, pour the mixture into a metal loaf pan or a glass or ceramic casserole pan and place in the freezer. Stir every 1/2 hour to break up the ice crystals and keep stirring until desired consistency is reached.

 

My family loves this recipe, I hope you will too!

Dessert · Recipes

Sugar-Free White Chocolate

Sugar-Free White Chocolate
Sugar-Free White Chocolate

I have a plan to create a white chocolate, strawberry ice cream. So I needed to find or create a sugar-free white chocolate candy bar. I did a search and found Maya Krampf’s “How To Make Sugar-Free White Chocolate” at https://www.wholesomeyum.com/?s=how+to+make+sugar-free+white+chocolate. I tweaked it a little bit and this is how it turned out.

Ingredients for Sugar-Free White Chocolate

  • 4 oz. Cocoa Butter
  • 1 Tbsp. Coconut Oil
  • 1 large egg yolk (beaten with a fork)
  • 1/4 cup Powdered erythritol (Swerve Confection)
  • 1/4 cup Coconut Milk Powder
  • 1/2 tsp. Vanilla extract
  • 1/16 tsp. Sea Salt

Instructions for Sugar-Free White Chocolate

  1. To prevent overheating the Cocoa Butter, break the discs into small pieces.
  2. Place the cocoa butter, coconut oil and beaten egg yolk into the top piece of a double boiler. Add water to the bottom part of the pan and put it on low heat. Place the top part on the double boiler and slowly melt the cocoa butter. Do not allow it to get too hot. Remove from the heat when it is all melted.
  3. Add the sweetener and stir until it is completely dissolved. Stir in the coconut milk powder, the vanilla and the sea salt.
  4. Pour into a parchment paper lined pan. Then refrigerate until hardened.
Allowing Sugar-Free White Chocolate to set
Allowing Sugar-Free White Chocolate to set

This Sugar-Free White Chocolate was delicious and I used it to make a white chocolate, strawberry ice cream.

Motivation

My Why for changing my diet!

Family Portrait 5.2015

Good morning!

I have many reasons for wanting to change my diet. Over the last 5 months a lot of things in my life have changed. My Mom passed away on January 7, 2018. She was 80 years old with many health issues. She was extremely overweight, she had asthma, congestive heart failure, high blood pressure, high cholesterol, hypothyroidism, arthritis, and she had breast cancer at 76. I believe that all of these diseases could have been prevented if she had changed her diet. She ate the Standard American Diet for 60 years. When she was growing up on the farm she ate organically, but as she married and started having children her diet changed. She ate what the grocery store sold and in the 1960’s and 1970’s she started gaining weight. This continued all the way through to when she reached 80. My Mom was on a tight budget so she skimped on the quality of food. That habit continued on for decades. When my Mom passed she was on so much medication that I lost track of all she had to take to continue living.

Another change in my life is that my 82 year old father came to live with my family and I after my Mom passed. He has serious kidney disease with dementia. At this point his kidney disease is stable, but his mental state varies often. He has recently been diagnosed with sundowning. This means that when the sun is setting, he gets more confused, gets more wobbly on his feet and makes up stories. I believe that the changes in his brain are due to not getting enough glucose from what he has been eating.

Reading Dr. Gundry’s book: The Plant Paradox, has enlightened me on how to eat better so that I don’t have to burden my children with the same diseases that my parents had to go through and are continuing to go through. So much research has been done so that my generation and my children and grandchildren can lead lives without disease.

Entrée · Recipes

Plant Paradox Burrito Bowls

Plant Paradox Burrito Bowls
Plant Paradox Burrito Bowls

Now this is a very important post for me because I love Burrito Bowls! Mexican food is my favorite food so I tweaked my recipe a bit and this is what I created with my son Paul’s help, Plant Paradox Burrito Bowls.

Plant Paradox Burrito Bowls Layers are as follows:

  1. Shredded cabbage
  2. Pressure cooked pinto beans (easy, peasy)
  3. Grass-fed and grass-finished ground beef, taco style
  4. Red onions, chopped
  5. Black olives, chopped
  6. Wholly Guacamole

On to the recipes!

Pressure Cooked Pinto Beans for the Plant Paradox Burrito Bowls

Following Dr. Gundry’s instructions, I soaked 2 cups of beans with 1 1/2 tablespoons of salt for 24 hours. Then I rinsed them thoroughly.

Ingredients

  • 2 cups of soaked pinto beans
  • 2 tablespoons olive oil
  • 1 large onion, chopped
  • 4 cloves of fresh garlic, minced
  • 2 cups of water
  • 1 teaspoon sea salt
  • 1 teaspoon oregano leaves

Directions

Sauté the onions and garlic in your pressure cooker with the olive oil, 5 minutes. Add the rinsed pinto beans, the water, salt and oregano leaves. Close and lock the lid and set button to 10 minutes of pressure cooking time. When the time is reached, use the natural method of the steam release. It takes about 20 minutes but well worth the wait. And it is Paradox friendly!

Taco Style Ground Beef for the Plant Paradox Burrito Bowls

Ingredients

  • 2 pounds grass-fed, grass-finished ground beef
  • 2 Tbsp. olive oil
  • 1 cup chopped onion
  • 4 garlic cloves, minced
  • 4 Tbsp. chili powder
  • 1 tsp. ground cumin
  • 2 tsp. salt
  • 1 tsp onion powder
  • 1/2 tsp garlic powder

For an extra kick, add more chili powder!

Directions

Sauté the onion until translucent. Add the remaining spices and saute’ a few more minutes until the mixture is aromatic. Add the ground beef and brown. Then it is ready to serve.

 

Breakfast · Recipes

Plant Paradox Hemp Seed Protein Smoothie

Plant Paradox Hemp Seed Protein Smoothie
Plant Paradox Hemp Seed Protein Smoothie

My favorite way to eat a lot of greens is to blend them up into a smoothie! This recipe, Plant Paradox Hemp Seed Protein Smoothie is an awesome way to incorporate your daily greens. The tastes mix all together and it is a quick and palatable nutrient infusion.

I usually do a modified fast until noon, just drinking a version of Dr. Gundry’s Get Up and Go Cappuccino which is:

  • 1 cup hot coffee
  • 2 tbls. MCT oil
  • 1 dropper of Sweet Leaf Stevia liquid
  • 1/4 tsp. of organic vanilla
  • 2 tbsp. Organic Almond Milk

Place ingredients in a Magic Bullet cup and shake for about 30 seconds. Pour into a mug and serve.

Now on to lunch!

Ingredients Plant Paradox Hemp Seed Protein Smoothie

  • 2 cups of filtered tap water
  • 2 cups organic baby spinach leaves
  • 1 cup organic baby kale leaves
  • 2 tbls. Nutiva Hemp Protein
  • 2 Droppers of Sweet Leaf Sweet Drops Sweetener, liquid stevia
  • 1 cup of ice

Instructions Plant Paradox Hemp Seed Protein Smoothie

  1. Blend in a high-powered blender for 30 seconds.
  2. Add in a green banana and blend for another 30 seconds. The reason we are allowed a green banana is that it hasn’t increased it’s sugar content. It is a resistant starch and good for your gut.
  3. Then add in 1/4 cup ice cubes and crush the ice.
  4. Pour into a cup and enjoy! It is filling and tastes GREAT!

 

Plant Paradox Hemp Seed Protein Smoothie
Recipe Type: Breakfast
Author: No Lectin Nana
Protein Smoothie
Ingredients
  • 2 cups of filtered tap water
  • 2 cups organic baby spinach leaves
  • 1 cup organic baby kale leaves
  • 2 tbls. Nutiva Hemp Protein
  • 2 Droppers of Sweet Leaf Sweet Drops Sweetener, liquid stevia
  • 1 cup of ice
Instructions
  1. Blend in a high-powered blender for 30 seconds.
  2. Add in a green banana and blend for another 30 seconds. The reason we are allowed a green banana is that it hasn’t increased it’s sugar content. It is a resistant starch and good for your gut.
  3. Then add in 1/4 cup ice cubes and crush the ice.
  4. Pour into a cup and enjoy! It is filling and tastes GREAT!
Entrée · Recipes

Plant Paradox Danish Meatballs (Frikadeller)

Plant Paradox Danish Meatballs (Frikadeller)
Plant Paradox Danish Meatballs (Frikadeller)

This version of Plant Paradox Danish Meatballs (Frikadeller) doesn’t have any bread in it but the flavor and consistency is spot on! A traditional Danish dish is Frikadellers, Danish Meatballs. My family, including my Dad who is Danish, loves these meatballs. I remember my Danish Grandmother making these for us when we can to visit. Of course, they were loaded with bread and she served them with mashed potatoes, gravy and creamed peas. She would fry them and turn the grease into gravy, traditional Danish food. My Grandfather would only eat meat and potatoes so he died at the young age of 65.

Ingredients for Plant Paradox Danish Meatballs (Frikadeller)

  • 2 lbs. grass-fed grass-finished ground beef
  • 1 medium onion, grated in a food processor
  • 1/8 tsp ground pepper
  • 4 tbsp. cassava flour
  • 1/2 ground cloves
  • 1 1/2 tsp. sea salt
  • 2 pasture-raised eggs

Instructions for Plant Paradox Danish Meatballs (Frikadeller)

  1. Preheat oven to 375 degrees.
  2. Combine all ingredients into a large bowl.
  3. With your hands, mix all ingredients together until the mixture is totally combined.
  4. With a large ice cream scoop, scoop out a large ball.
  5. Form it into a meatball shape.
  6. Place it on a foil lined oven tray.
  7. Once all of the meatballs are formed, add to preheated oven and cook for 15 minutes.
  8. Flip each meatball over and cook an addition 10 minutes.

 

I served them with Dr. Gundry’s Cabbage saute’ and roasted sweet potatoes instead of creamed peas and mashed potatoes. However, my Dad still likes his mashed potatoes. Sometimes you just can’t get an old dog to eat differently.

Thanks for joining me! My goal is to educate and demonstrate how lectin free eating can make you feel better and taste good at the same time! Lectin free basically means no sugar and no grain.

 

 

Plant Paradox Danish Meatballs (Frikadeller)
Recipe Type: Entree
Cuisine: Danish
Author: No Lectin Nana
Danish Meatballs – Frikadellers just like my Grandma made when I was a child!
Ingredients
  • 2 lbs. grass-fed grass-finished ground beef
  • 1 medium onion, grated in a food processor
  • 1/8 tsp ground pepper
  • 4 tbsp. cassava flour
  • 1/2 ground cloves
  • 1 1/2 tsp. sea salt
  • 2 pasture-raised eggs
Instructions
  1. Preheat oven to 375 degrees.
  2. Combine all ingredients into a large bowl.
  3. With your hands, mix all ingredients together until the mixture is totally combined.
  4. With a large ice cream scoop, scoop out a large ball.
  5. Form it into a meatball shape.
  6. Place it on a foil lined oven tray.
  7. Once all of the meatballs are formed, add to preheated oven and cook for 15 minutes.
  8. Flip each meatball over and cook an addition 10 minutes.