Morning Refresher Smoothie
Serves: 1-2 (Very High in Salicylates, and amines)
Cherry Pie Smoothie
Serves: 1-2 (Very High Salicylates & Amines)
Homemade Toasted Muesli
Serves: 16-20 (Very High Salicylates & Amines)
1/4 cup coconut oil additional for greasing pan
1 1/2 cups gluten-free oats
1 cups shredded unsweetened coconut 1 cup sliced almonds
1/4 cup honey 1/2 cup dried cranberries
1/2 cup dried apricots, chopped
1. Preheat the oven to 180 C. Grease a sheet pan with coconut oil.
2. In a large bowl, toss together the coconut oil, oats, shredded coconut and almonds.
3. Spread the granola on the prepared sheet pan. Bake, stirring occasionally, until golden brown, 30–45 minutes, watching carefully not to burn.
4. Remove the granola from the oven and let cool. Stir in the cranberries and apricots.
5. Transfer to airtight storage containers.
Note, you can use any safe dried fruit, or to your liking. We have also removed the coconut and the flavour was still there from the coconut oil.
We have also done this on the stove top in a large frying pan/skillet with success
Baked Quinoa with Apples
Serves: 2 (Very High in Salicylates and amines,, to reduce load, omit cinnamon, and nuts; swap honey for brown sugar or malt syrup)
1 cup water
1/2 cup quinoa, rinsed
2 eggs, lightly beaten
1/4 teaspoon cinnamon
Pinch of sea salt
2 tablespoons chopped pecans
3/4 cup chopped, peeled apple
5 tablespoons unsweetened apple or pear sauce
1. In a small saucepan, bring the water to a boil. Add the quinoa. Reduce the heat, cover and simmer for 10–15 minutes.
2. Preheat the larger saucepan on the low setting. Pour the quinoa Into this saucepan. Stir in the eggs, applesauce, cinnamon and salt. Simmer (watching carefully not to burn) until cooked through and golden, 5–7 minutes.
Serve topped with the apple, pecans and honey.
Sweet Potato Soup
Serves: 4 (Moderate Salicylates, High to Very high Amine
1. In a medium saucepan over medium heat, melt the ghee. Add the flour and whisk until the mixture is smooth and bubbly. Stir in the broth. Bring to a boil and reduce the heat to a simmer.
2. Stir in the honey, sweet potatoes and spices. Return to a simmer.
3. Transfer the soup to a blender and, working in batches if necessary, puree until smooth (be careful blending hot liquids). Return the soup to the pan over medium heat. Stir in the kefir and season with the salt to taste. Heat through.
2 tablespoon ghee
1 tablespoon gluten-free flour
1 1/2 cups bone broth
1 tablespoon Maple Syrup
1 1/4 cups cooked peeled sweet potato 1/4 teaspoon cinnamon
1/8 teaspoon Sea Salt
1 cup goat’s milk kefir/yoghurt
Chicken Fajitas Salad
Serves: 2-4 (Very High Salicylate,)
1 tablespoon extra virgin olive oil or oil of choice
300g boneless, skinless chicken breasts
1 teaspoon sea salt
2 cloves garlic, minced
1 cup chopped capsicum
1/2 onion, chopped
1 can (470g) black beans, rinsed and drained
1/2 teaspoon cumin
1 Handful each of fresh spinach and romaine lettuce
1. In a skillet over medium high heat, melt the coconut oil. Add
2. the chicken and sprinkle with the salt and half of the garlic.
3. Cook, turning once, until no longer pink; Remove to a cutting board, cool and shred.
4. Add the pepper, onion and remaining garlic to the skillet. Cook, stirring occasionally, for 5 - 10 minutes.
5. Return the shredded chicken to the skillet. Add the beans and cumin.
6. Cook, stirring occasionally, until the vegetables are tender. Transfer the chicken mixture to a bowl and toss with the greens.
Carrot–Sweet Potato Bisque (Entre or Mains)
Serves: 4 (Very high in Salicylate and Amines)
2 sweet potatoes
1 cup water
1 ⁄2 teaspoon Celtic sea salt
1 ⁄4 teaspoon cumin
1 ⁄4 teaspoon minced ginger
2 cups baby carrots
2 cups Pacific vegetable broth
1 tiny pinch stevia
1 ⁄2 teaspoon coriander powder
1 ⁄4 teaspoon minced garlic
1. This soup is so easy (no chopping required). Bake the sweet potatoes and boil the carrots until soft. In a blender, mix all ingredients and process until uniform.
2. Pour mixture e into large saucepan and heat to taste.
Baked Vegetable Fries
Serves 2-4 (Low Salicylate and amines)
1 peeled swedes or turnip
1 large White potato, peeled and chopped in sticks
200g Butternut pumpkin cut into sticks (or desired amount)
sprinkle Italian herbs
1–2 tablespoons Extra Virgin Olive oil
Sea salt and pepper
Preheat the oven to 220 C.
1. Cut the vegetables into long, thin strips. (You should have about a cup of each.)
2. Place on a large baking sheet (working in batches if necessary) and toss with the coconut oil to coat. Spread in a single layer, sprinkle with Italian with the salt and pepper.
3. Roast until the vegetables are tender and golden brown, about 40 minutes.
Spicy Vegetable Soup
Serves 2 (very high Salicylates and amines)
This is ‘friendly’ soup. As you test and determine your safer vegetables they can be added too.
1 onion chopped
1 tbs poultry seasoning
1 tbs fresh chopped ginger
1-2 tsp honey
1 bunch kale
3 chopped zucchini
1 chopped head of broccoli
1 bay leaf
4 chopped garlic cloves
1 tsp cinnamon
1 cup spicy coco sauce
2.2 liters water
1 chopped butternut pumpkin
3 chopped carrots
1 can chick peas
1. Sauté onion, garlic, poultry seasoning, cinnamon, ginger, spicy coco sauce and honey.
2. Add water and vegetables and simmer for 30 minutes
3. Add bay leaf at 5 min before end of cooking and remove
4. Can be left alone, and enjoyed, or blended down
Serve 6-8 (Low Salicylate and amines)
1 can drained cooked or low sodium canned chickpeas
¼ cup extra virgin olive oil
2 cloves of garlic
2 Tbs Malt Vinegar
Sea salt and freshly ground black pepper to taste
Chopped parsley leaves to garnish
1 tsp ground cumin or to taste, plus to sprinkle
1. Put all, but the parsley in processor and begin to process. Add chickpea liquid or water as needed to produce a smooth puree
2. Taste and adjust to taste
3. Serve drizzled with olive oil and sprinkled with a little cumin and parsley
Use a a spread, dip with vegetable sticks or safe biscuits
Chunky Monkey Banana Ice Cream
Very High in Salicylates, Amines,
This is a truly wicked yet healthy dessert using all natural sugars, and no dairy in sight! Creamy, rich and borderline hallucinogenic! Serves 2.
5 pitted dates, soaked (if using medjool dates no need for soaking)
½ cup raw cashews or pecans
½ tsp organic vanilla essence
3 large frozen bananas, broken into pieces
1 tsp ground cinnamon
1. Using a food processor blend the dates to a smooth paste consistency, then begin adding bananas, vanilla and cinnamon (dates must be blended first otherwise they go rock hard).
2. Add the nuts last and blend briefly to ensure maximal chunkiness. Serve topped with a little warm basic raw chocolate sauce – it will freeze like Ice Magic, but without the ethylene glycol (i.e. antifreeze!)
Cinnamon Applesauce - Condiment or pie filling
Spicy Coco Sauce (Condiment)
Very High in Salicylates
1 chopped large onion
1 can coconut milk
3-4 chopped cloves of garlic
1 heaped tablespoon of brown sugar
Ginger, cinnamon, cumin, turmeric, freshly ground black pepper, cayenne to taste.
1. Sauté onion, garlic, and spices in coconut milk.
2. Add salt and brown sugar and reduce for 20 minutes
3. Can be frozen in serving size batches, or held in fridge for up to 5 days.
Serving size 1/8 cup
Carrot & Ginger Soup
Serve 2-4 (Potentially Moderate Salicylate if spices are omitted; swap carrots to butternut pumpkin for low)
1 zucchini, peeled
2-3 cloves of garlic
Raw ginger, peeled and minced to taste, omitt to reduce load
Cinnamon, cumin and onion powder to taste omitt to reduce load
1.1 litre of water
1. Chop vegetables and simmer with spices until soft.
2. Puree in blender or food processor
Beetroot & Carrot Salad
Serve 2 (High Salicylate)
Sautéed Kale with Vegetables
Very High Salicylate, Glutamates
5-6 cups of chopped kale
4 shitake mushrooms, chopped
2 tbs extra virgin olive oil
Herbs of choice
1. Sauté kale and shitakes in olive oil with herbs of choice.
2. Let cool and add your favourite toppings such as pumpkin seeds, cheese, avocado, almond slivers etc. or, mix other vegetables.
Chicken with Italian Herbs and Orange Zest
Dried Italian herbs
2 portions of chicken breast W) 120-180g; M) 180-240g
1. Wash the orange thoroughly and grate the skin until you have 2 tablespoons of zest. Set aside. Liberally sprinkle Italian herbs on chicken so each breast is covered.
2. Add orange zest and bake at 180C for 20- 30 minutes, depending on thickness of the breast.