Cranberry-Beet Ketchup

A few years back, I was craving BBQ ribs, but didn’t have any ketchup on hand. I did, however have fresh tomatoes from a community garden we’d joined that year. I played a bit and came up with a great tomato ketchup recipe. Then I discovered my need to avoid nightshades, so tomatoes were off my plate. After some success with a marinara sauce that used cranberries and beets instead of tomatoes, I thought I’d give ketchup another try.

My kids all pronounced it, “Yum!” and my daughter proclaimed, “It tastes just like real ketchup.” My husband and I can’t quite agree with the latter (beets and cranberries just won’t taste like tomatoes), but the yum was unanimous.

Cranberry-Beet Ketchup

¾ c chopped beets (100 g)

1 c cranberries (100 g)

2 T coarsely chopped onion (21 g)

2 c water

⅛ t lemon juice

1 T apple cider vinegar

½ T honey

½ T minced garlic (5 g)

pinch of allspice (see note)

⅛ t salt

1. Combine all ingredients in a small saucepan
2. Bring to a boil, reduce heat and allow to simmer uncovered, stirring occasionally, until beets are soft, about 90 min
3. Remove from heat and blend until smooth

Yield 1 c ketchup

NOTE: Allspice is not allowed in the elimination phase of AIP, but a combination of equal parts cinnamon, mace, and cloves can be substituted to make this recipe AIP compliant.

The next thing I’m looking forward to making with ketchup is Bacon Meatloaf. The kids’ vote is for hot dogs and french fries. What else should I put on the menu?

Roasted Brussels Sprouts

I feel almost silly posting a recipe that’s so simple, but these are so yummy, I just have to share. I never ate Brussels sprouts until I was an adult, and for years in no other preparation but covered with cream sauce. I can’t recall now what first inspired us to roast them, but I’m so glad we tried it! This dish is now a favorite among most members of the family. Even my two-year-old has actually begun to eat them, rather than merely chewing them up and spitting them out.

Roasted Brussels Sprouts

1 lb fresh or frozen Brussels sprouts
2 T coconut oil, melted
¼ t salt
¼ t black pepper

1. Preheat oven to 400°F
2. Arrange Brussels sprouts in a single layer in a 9 x 13 pan
3. Drizzle sprouts with coconut oil and sprinkle with salt and pepper
4. Bake for 45-60 min, stirring once or twice during cooking, until sprouts have begun to caramelize a deep golden brown

Yield: 4 servings

What foods did you not discover until you were an adult?

Vanilla Fig Granola

I was always a big granola fan growing up. Mom used to make it in huge batches, baking it on three or four jelly roll pans. Grain-free granola is not an entirely new concept, but many recipes seem to require an awful lot of steps. Recently, my daughter begged for a package of premade nut and berry trail mix at the grocery store. On a whim, I tossed in some more nuts and poured almond milk over it. It was delicious! I figured starting with my own mix, adding some vanilla, and toasting it all would only make it better. If grins and empty bowls at breakfast are any indication, I was right.

Vanilla Fig Granola

1¼ c blanched, slivered almonds (135 g)

½ c chopped walnuts (60 g)

½ c chopped pecans (60 g)

½ c raw pepitas (60 g)

½ c raw chopped cashews (60 g)

½ c minced dried figs (60 g)

1 c dried unsweetened coconut flakes (60 g)

1 T coconut oil, soft or melted

½ t vanilla
¼ t salt

1. Preheat oven to 375°F
2. Stir together all ingredients until well combined
3. Spread mixture into an even layer on an ungreased 12 x 18 baking sheet with sides
4. Bake for 15 minutes, stirring twice (I find it works well to stir after about 7 minutes and after another 5)
5. Allow to cool completely before serving or storing

Yield: 1 lb granola (or 4 level cups)

Note: As this recipe has no added sweeteners, the granola is only lightly sweet. For a sweeter taste, try drizzling a little honey or maple syrup on top before serving.

What’s your favorite way to eat granola?

Korean-Style BBQ Sauce

I feel like I need a disclaimer on this post: I have never eaten actual Korean BBQ. However, in researching non-tomato-based BBQ recipes online, I kept coming across sauces that were similar to this one, all labeled “Korean BBQ.” So, while this may not be exactly authentic, it’s still pretty yummy! It also makes a great BBQ beef to take to a picnic and pairs perfectly with Sweet and Savory Gingered Carrots.

Korean-Style BBQ Sauce

¼ c soy sauce
2 t sesame oil (or coconut oil, melted)
⅓ c finely diced onions (60 g)
3 T minced garlic (28 g)
2 t blackstrap molasses
1 t black pepper

1. Stir ingredients together until thoroughly combined
2. Use as a marinade or sauce for your favorite cut of meat

Yield: ¾ c BBQ sauce (just about the perfect amount for a 2 lb roast)

What is your favorite sauce for dipping or glazing meats?

Strawberry Jam

Technically, this is a “strawberry spread” rather than a jam, as there is no added sugar. But we call it jam anyway. I first tried making a jelly-like substance after reading about recreating a PB&J burger at home on Clothes Make the Girl. It had never occurred to me that I could make PB&J without adding tons of sugar. From the first batch, my kids and I were hooked. Now when I make it, I have to hide the portion we don’t use right away in the back of the fridge or else I find small people hanging out in the kitchen eating it with a spoon!

Strawberry Jam

2⅓ c fresh or frozen strawberries (340 g)
¼ c water

1. Put berries and water in a small saucepan over low heat
2. Stir occasionally until most of the liquid has evaporated and berries have broken down, about 45 min
3. (optional) Blend until smooth

Yield: ¾ c jam

We like to use this jam for peanut butter sandwiches and to make strawberry cake. What do you like to do with your jam?

Bacon Chicken Nuggets

Deep in the recesses of my brain, I have vague memories of a time before chicken nuggets were a ubiquitous finger food of childhood. I try to forget such dark days ever existed. Back when grains and nightshades played a significant role in my diet, I tried making my own nuggets: cutting chunks if chicken, dipping them in an egg wash, and breading them with cornmeal, sage, and paprika. I quickly learned that the egg wash was unnecessary. When I cut out grains, I discovered coconut flour can often be used to stand in for cornmeal. After I stopped eating nightshades, paprika was out (and coconut sage chicken just didn’t sound terribly appealing). Eventually, my variations turned into this family favorite.

Bacon Chicken Nuggets

8 slices raw bacon (227 g)
4 raw boneless skinless chicken breast halves, cut into 1-in pieces (681 g)
2 cloves garlic, crushed (6 g)
1½ c coconut oil
¼ c coconut flour (28 g)
1 t salt
½ t black pepper
½ t ground cumin
¼ t ground coriander
¼ t ground oregano
⅛ t ground cardamom
⅛ t ground cloves

1. Cook bacon until crisp.
2. Place in blender with chicken, and garlic, blending until mixture forms a thick dough
3. With wet hands, form chicken dough by 2 T (30 g) into small patties
4. Heat coconut oil in 3 qt saucepan to 325°F
5. While oil is heating, whisk together coconut flour and spices in a shallow dish
6. Coat nuggets with flour mixture
7. Fry in batches 3-4 minutes per side, until crust is golden brown and internal temperature reaches 165°F
8. Remove with slotted spoon, allow to drain and cool 5 min before serving

Yield: 24 nuggets

Which food from your childhood makes you most nostalgic?

Sweet and Savory Gingered Carrots

Carrots are one of the few things I can almost always find in my fridge. They may be my most favorite vegetable. This versatile root makes a crunchy snack, a yummy soup, even a great cake! My favorite way to cook carrots lately is with ginger, and the whole family loves it. I have occasionally added some caramelized onion, but the kids prefer it without (and it’s one less vegetable to chop).

Sweet and Savory Gingered Carrots

2 T coconut oil
1 lb carrots, thinly sliced (454 g)
1 t lemon juice
¼ c fresh ginger, peeled and finely chopped (28 g)
½ t salt
¼ t pepper
1 clove garlic, finely minced (3 g)

1. Melt coconut oil in a shallow pan over medium heat
2. Add carrots, lemon juice, ginger, salt, and pepper
3. Sauté, stirring occasionally, until softened and beginning to brown
4. Add garlic and cook 1-2 min more, until fragrant

Yield: 6 servings

What’s your favorite way to eat your vegetables?

Coconut-Crusted Pork Chops

Growing up, my mom was a big fan of the “Shake ‘N Bake” breading method. I have always preferred using my own mixes to coat meats. Once I’d cut grains from my diet, I tried using almond flour as a breading, but only found limited success. And with the price of almond flour, I hate to waste it on recipes my family may or may not eat. One evening, inspiration struck–coconut flour to the rescue! The kids cheer when I make these for dinner, plus I’m saving about 85% compared to a coating made with almond flour.

Coconut-Crusted Pork Chops

¼ c coconut flour (28 g)
1 t salt
½ t black pepper
½ garlic powder
¼ t rubbed sage
¼ t ground thyme
¼ t crushed rosemary
⅛ t cinnamon
8 4-oz boneless pork loin chops (908 g)
3-4 T coconut oil for frying

1. Whisk together dry ingredients in a shallow container
2. Dredge medallions in coconut flour mixture
3. Fry in coconut oil over medium-high heat 3-4 min per side, or until the internal temperature reaches at least 145°F
4. Allow chops to rest 3 min before serving

Yield: 8 breaded chops

You can also mix up a big batch of breading to give as a gift or to keep on hand in your own pantry for quick weeknight meals. Just use 2 t breading mix to coat each 4-oz chop.

I created a simple label you can use for your mix. Just click here or on the label image to download the PDF.

What is your favorite way to serve breaded meats?

Ginger Infusion

The whole family suffered at the metaphorical hands of a virus this past week. It was not pretty. When nothing else sounded remotely palatable, I made this ginger-lemon drink that my kids called “Ginger Tea” and seemed to drink by the quart.

Ginger Infusion

⅓ c peeled, minced fresh ginger (40 g)
4 c water
2 t lemon juice
2 t honey

1. Place ginger and water in a saucepan and heat until bubbles begin rising to the surface
2. Remove from heat, cover, and allow to steep for 20 min
3. Strain out ginger pieces and stir in lemon juice and honey
4. Serve warm or iced

Yield: 1 quart

How do you take care of yourself when you’re sick?

Italian Sausage Blend

I discovered my love for Italian sausage later in life. Probably, at least in part, because my parents didn’t feed me pork as a child. Unfortunately, most commercial sausages contain one (or more) ingredients I don’t want to feed my kids, or myself. I first attempted to create my own Italian sausage following Emeril Lagasse’s instructions for Homemade Mild Italian Sausage.

Almost immediately, I ran into problems: I didn’t have ground anise or Italian parsley or red wine or a meat grinder or a day and a half to wait for supper. So I improvised. I discovered that I didn’t have to let the meat and spice mixture sit for 24 hours before grinding it, and using already-ground meat worked just fine. Lemon juice was a perfectly acceptable substitute for the acid provided by the red wine. I also found that both pork and beef make a good sausage, but the amount of spice required to flavor each pound of meat varies.

Later, when I learned I couldn’t have nightshades, I was surprised to find the recipe tasted just as good without paprika. Finally, in a light bulb moment, I realized I could mix up a big batch of the seasoning blend and just measure out what I needed for the meat I was cooking at any given time. Plus, put it in a pretty jar and you have a fabulous, homemade gift for your favorite cook!

Italian Sausage Blend

3 T garlic powder (24 g)
2 T dried basil leaves (3 g)
2 T salt (36 g)
1 T black pepper (6 g)
1 T whole fennel seed (6 g)
1 T dried rosemary (3 g)

1. Stir all ingredients together
2. (optional) Process for 30 seconds in an electric coffee grinder or small high-speed blender

Yield: ½ c seasoning

For pork sausage, add to 1 lb ground pork:
1 T seasoning mix (10 g)
1 t lemon juice

For beef sausage, add to 1 lb ground beef:
4½ t seasoning mix (15 g)
1½ t lemon juice

I’m a big believer that herbs and spices can make, or break, a dish. For that reason, all seasoning blends need labels. You don’t want to accidentally put a spoonful of poultry seasoning into your apple pie. Apple pie spice in your chicken casserole might work slightly better, but it still wouldn’t come out quite as intended.

Whether you want to prepare a small batch of seasoning for yourself or you’ll be giving several away this holiday season, I’ve created a simple label for you to use. Click here or on the label image to download the PDF.

How do you like to use Italian sausage in your cooking?