Category Archives: Nutritional, Gluten-Free, Diary-Free, Low-Starch & Inflammation Friendly Recipes
Avocado known by many interesting names, including the alligator pear, butter pear and vegetable butter. Avocados have amazing anti-inflammatory properties that fall into five basic categories. Which are omega-3 fatty acids, phytosterols, carotenoid antioxidants, non-carotenoid antioxidants and polyhydroxylated fatty alcohols, also known as PSAs. The anti-inflammatory properties of the avocado make it beneficial in helping to prevent rheumatoid arthritis and osteoarthritis. Having such amazing anti-inflammatory benefits also make it a great anti-aging food, as well as a nutrient dense, natural anti-inflammatory for conditions which contribute to chronic inflammation such as Ankylosing Spondylitis.
Avocados are also packed full of dietary fats to provide maximum absorption of necessary fat-soluable phytonutrients. These phytonutrients, which are also known as carotenoids, include lutein, alpha-carotene, beta carotene and beta-cryptoxanthin. By adding 150 grams of fresh avocado to your salad or eating avocado with similar foods increases absorption between 200-400%. Remember to peal NOT slice to get more of the green dark green flesh that lies just beneath the skin.
Here’s another fun TPP recipe using super yum avocados. Serve as an appetizer, side dish, or if you LOVE avocados as I do, then enjoy as a meal.
2 tablespoons Red Onions, finely chopped
1/4 tablespoons seedless Cucumber, peeled & diced
1/4 cup Grape Tomatoes, diced
3 tablespoons Green Bell Pepper, diced
3 tablespoons Kalamata Olives
1 Garlic Clove, finely minced
1 teaspoon Anaheim Pepper, seeded & finely chopped (optional)
1/2 cup freshly squeezed Lime Juice (to prevent browning & for topping)
2 Avocados, peeled, halved, pitted and rubbed with lime juice
1/4 cup of fresh Cilantro, or Parsley finely chopped (for topping)
1 Head Romaine Lettuce leaves, washed
Combine chopped red onion, cucumber, diced grape tomatoes, bell pepper, kalamata olives, garlic, Anaheim pepper and lime juice. Rub avocado with the remaining lime juice. Top avocado halves with the mixed ingredients, squeeze an ample amount of lime juice on each, then sprinkle with fresh cilantro (or) parsley and for nice added flavor add freshly ground lemon pepper. Place filled avocado halves on your romaine lettuce lined bowl or plate and serve.
Very Cherry Berry Non-Dairy Smoothie
1 Cup Frozen Trader Joe’s Very Cherry Berry Blend
(or) your own mixture of frozen Cherries, Blackberries, Blueberries & Red Raspberries
1 Organic Banana (optional)
1/2 cup of Zico Coconut Water
1/2 Trader Joe’s Vanilla Almond Smooth Non-Dairy Beverage*
(or) 1/2 Cup of MimicCreame Organic Almond & Cashew Cream*
1/4 Trader Joe’s Organic Apple Grape Juice Blend
1 Serving of AmaZing Grass Green SuperFood
Add all liquid ingredients to the blender followed by the frozen Very Cherry Berry Blend. Turn the blender on low and allow ingredients to mix slowly while you pour in a scoop of the AmaZing Grass. This Green SuperFood adds a very nice color to your berry blend, giving it a very rich deep red color. While also providing a great boost of whole foods, antioxidants, fiber, enzymes and probiotics.
*Note: Add either the Almond Milk (or) the MimicCreme Almond & Cashew Cream, both are delicious and sweetened naturally, but the two together in this smoothie would make it far too sweet.
You’re getting your potassium with the coconut water, so bananas are completely optional and only change the taste of this smoothie slightly. I have this smoothie daily and often without bananas and it tastes great either way.
Kid Friendly Version:
1 Cup Frozen Trader Joe’s Very Cherry Berry Blend
1/2 Cup Traders Joe’s Orange, Peach, Mango Juice Blend
1/4 Cup Organic Apple Grape Juice Blend
1/4 Cup Trader Joe’s Vanilla Almond Smooth Non-Dairy Beverage
1 Organic Banana
1/4 to 1/2 scoop of AmaZing Grass KIDZ SuperFood Wild Berry Flavor
*The AmaZing Grass KIDZ Wild Berry Flavor is VERY Berry tasting. I can only use a very small amount for my daughter’s smoothies. Play around with serving to see what your child likes.
- Hull organic strawberries by removing the green stem or calyx from the top of the berry.
- Cut the bottom tips for a flat edge, so the strawberries can stand upright.
- Fill hulled strawberries with non-dairy whipped cream. (MimicCreme Healthy Top Whipping Cream (or) Soyatoo! Rice Whip Vegan & Soy-Free whipped cream (or) Your choice of non-dairy whipped topping.
- Toss rinsed & dried organic blueberries into a little Organic Blue Agave Nectar for added flavor and a nice shine. (wipe the agave from the bottom of each blueberry to prevent sliding)
- Top crème filled strawberries with a single blueberry & serve.
Soyatoo! Rice Whip: Available at Whole Foods, Wild Oats & Online Retailers. Soy version also available, which is purely vegetable, organic, raw materials and in part from Fair Trade. TIP: For best results read all instructions: Leave at room temperature for at least 15 min prior to use. Turn upside down and shake contents toward nozzle. Lift nozzle & clean thoroughly after each use & be sure to refrigerate storing upside down. (low-carb) If you like Rice Dream Non-Dairy beverage, you’ll really enjoy this topping.
MimicCreme Healthy Top Whipping Cream: Is a delicious, truly non-dairy, non-soy whipping cream! Healthy Top by MimicCreme is made from a healthy blend of organic virgin coconut oil, almonds, cashews, sweet almond oil and natural cane sugar. Healthy Top is also gluten-free, contains NO hidden caseinates (casein is derived from milk) and produced using only non-GMO ingredients. Healthy Top is also cholesterol-free, kosher-parve (parve is a Herbrew term that describes food without any meat or dairy ingredients), contains no hydrogenated oils or trans fats, no high-fructose corn syrup, and no polysorbate 60. Chill as cold as possible, whip and enjoy! 16 fl. oz. resealable container yields approximately 4 cups whipped cream per carton. Available at Whole Foods & Amazon.com.
How To Whip MimicCreme Healthy Top:
I absolutely love kale and consume this amazing green leafy vegetable in many forms, from green drinks and salads to side dishes and even dehydrated in the form of chips!! If you’ve never had the opportunity to try Kale Chips, then this is the perfect time! It’s June, farm stands are open and organic kale is in abundance.
Kale is a member of the cabbage family. It’s high in phytonutrients, fiber, vitamins A , C & K and provides many healing benefits. Including anti-inflammatory & cancer fighting properties. Kale comes in many varieties including: Cavolo Nero which is also known as black kale, dinosaur kale, dragon tongue, lacinato & tuscan kale. Scotch Kale which has gray-green leaves that are crumpled and curled on the edges. Plain Leaved Kale, which is blue-green in color with long thin leaves. Leaf and Spear Kale which is a hybrid of curly leaved and plain leaved kale. Rape Kale also known as hungry gap kale, because kale is plentiful during the winter season. Another of the curly leaved variety is Red Russian Kale, also known as Ragged Jack Kale, Buda Kale and Fearing Kale, it’s purplish in color with red veins and has more of a jagged edge to its leaves.
When selecting kale look for moist leaves that look fresh, crisp, bright in color and tender. Avoid wilted leaves that appear dry or yellow because they lack nutritional value. Dehydrating Kale is a great nutritional replacement for high calorie, high sodium potato chips and other unhealthy snacks. Dehydrating ~vs~ baking is a great way to preserve ever important nutrients and enzymes, while creatively increasing your intake of whole foods. Having plenty of Kale Chips on hand is a great way of eating fresh kale on the go, at any time.
There are many ways to prepare Kale Chips using various spices and ingredients such as; cashews, paprika, thyme, garlic, nutritional yeast (for a cheezy flavor) cayenne pepper and even chili pepper. I enjoy experimenting with many of these variations, but my favorite is the very simple recipe below:
Ingredients: (2-4) bunches of Scotch Kale , (2) Tbls Olive Oil & (1) Tbls of Bragg Liquid Aminos (2) Tbls Lemon Juice (1) Tsp of Sesame Seeds (or) Flax Seeds
Step 1) Remove Stems & Any Thick Veins.
Step 2) Rinse & spin dry or gently pat dry kale leaves.
Step 3) Rip into nice bite size pieces and not to small, because kale will shrink during dehydration.
Step 4) Place in bowel and……
Step 4) Toss with olive oil, Bragg Liquid Aminos, seeds & lemon juice.
Step 5) Place coated kale on dehydrator sheets or lined cookie sheets & dehydrate for 6-8 hours or bake on 100°F-115°F for approximately 2-hours. After 1-hour in the oven be sure to rotate the Kale Chips so they’ll dehydrate evenly.
NOTE: Low & warm settings vary from oven to oven. Some ovens temps settings will not go below 130°F-140°F at which point you’re simply baking your Kale Chips and not dehydrating them. Though still a very healthy snack, some vital nutrients are lost when green leafy vegetables are cooked. If you can not set your oven temp low enough for dehydration and you are “eating for healing” then you might consider investing in a food dehydrator with a temperature setting. If you still prefer to bake your Kale Chips, set your oven at 350°F and bake for 10-15 min.
Voilà! Kale Chips….Enjoy!
This recipe is also vegan & raw vegan friendly. Still have lots of kale left over? Check out The Positive Pear’s other recipes using kale: Nutritional, Gluten-Free, Diary-Free, Low-Starch & Inflammation Friendly Recipes
1/2 Cup of Frozen Blueberries
1/2 Cup of Fresh Blueberries
1/2 Cup of Frozen or Fresh Strawberries
1/4 Cup of Fresh or Frozen Raspberries
1 1/2 Cup of Zico Coconut Water
1/2 cup of crushed ice for a thicker smoothie
3 Tbsp of Nutiva Organic Shelled Hemp Seed
This recipe might vary slight depending on your blender. If you have a high-powered blender proceed by tossing in all ingredients, if not you might need to premix ingredients or add additional liquid. High powered blenders can easily crush ice while blending whole foods, whereas other blenders might require you to pre-crush ice prior to adding.
Completely optional: Nutiva Organic Shelled Hemp Seed is a great way to add protein to your smoothie, with only 2g of carbs it is very low-carb & low-starch diet friendly.
Beets are high in antioxidants and offer anti-inflammatory properties and detoxifying benefits. A natural blood purifier beets also help to eliminate kidney stones, cleanse the intestines, liver and gallbladder. While offering great healing support for the eyes, by fighting off age-related eye problems that involve the macula and retina. Betalain is what gives beets their beautiful aubergine color, it’s also the phytonutrient responsible for the many healing effects. Unfortunately much of betalain is lost when cooking, so its great to add raw beets to a fresh juice mix at least once a week. Because of its great detoxifying abilities, first time drinkers should begin with small amounts until their bodies have adjusted. Be sure to drink plenty of water throughout the day after having this juice.
2 large organic Apples
1 small organic Beet root
6 large organic Strawberries
6 Parsley sprigs
1/2-inch Ginger Root
This is a juicer recipe, unfortunately this mixture would not do well in a blender. If you have a juicer which separates the pulp from the juice, then cut all into juicer friendly sizes. If not, then peel the apples,beet & ginger and remove the stems from the strawberries . Enjoy!
- 5-6 Organic Hass Avocados
- 1/4 cup of fresh Cilantro
- 3 tablespoons minced Shallots (substitution: onion or green onion)
- 2 cloves Garlic, minced
- 2 tablespoons freshly squeezed Lime juice (substitution: lemon juice)
Steak Strips With Bok Choy & Ginger, Lime, Garlic Raw Sauce Recipe:
In my ongoing battle my with chronic invisible illnesses & auto-immune disease, I’ve tried a number of different eating regimens, to help with managing the multitude of symptoms and the associated digestive issues. I alternate between vegetarian, raw vegan, to low-carb & low-starch with balanced protein. After my 8 years of straight raw vegan cuisine, I’m currently alternating between low-carb/low-starch & balanced protein in the winter, to more of a raw vegan with lots of fresh juices in the summer. This rotation stems out of pure necessity, as there is no cure for the auto-immune disease that I have and I prefer to manage my symptoms with a more natural approach. This means I must pay close attention to my diet. My husband who really enjoys cooking for me, has had his work cut for him, but he’s always up for the challenge. What’s even sweeter is that he adapts to eating whatever eating regimen that I’m eating at the time. Yes, those are interesting stories all their own. Especially our first time at a Raw Food Restaurant…pretty funny. It’s a quite balancing act when living with chronic invisible illness and multiple symptoms. I personally purchase foods free of hormones & harsh chemicals by gravitating toward organic & farm raised and I highly recommend the same for everyone healthy or sick. **(poblano chiles can contribute to inflammation, so it might be a best to avoid on a bad flare days. (The addition of them is completely optional)
This is Scott’s low-fat, low-carb & low-starch with balanced protein creation for me…Enjoy!
1lb Organic Beef Chuck Boneless Steak (or any thin cut beef steak)
3-4 Stalks Organic Baby Bok Choy
1 dash of Tamari (wheat free soy sauce optional)
2 inch slice of Ginger Root
1 Lime (juiced)
3 Garlic Gloves (minced)
**Poblano Chile Pepper
1/4 cup Olive Oil
To prepare raw sauce: Chop each ingredient separately or place in a food processor, using pulse/chopping mode; then pour in olive oil. Let sit for approximately 30 minutes. Raw sauce can also be prepared 24 hours in advance and refrigerated.
Rinse & separate each Baby Bok Choy leaf. Place in steamer and steam for approximately 15 to 20 minutes.
Pan sear steaks 2 to 4 minutes on each side, depending on the thickness. Rest cooked steaks for approximately 5 minutes. Cut into thin strips and set aside.
Plating your food: Lay steamed Bok Choy flat on the plate with stalk side up, using a total of 6-8 Bok Choy leaves, make a circle with green ends meeting in the center of plate. Lay steak strips on top of the Bok Choy greens, using approximately 1/2 cup to 1 cup of steak, or your desired amount. Drizzle with Tamari & approximately 1-tbls of fresh raw sauce and enjoy.
Note: carb/starch option for family members, or for those not on a low-starch diet: add couscous.
A Great Anti-Inflammatory Green Drink & My Absolute Favorite:
Kale, Cucumber, Lemon & Ginger Recipe:
6-8 clean Kale leaves (any variety)
1 to 2 organic English Cucumbers
1 bunch of Parsley
1 inch of Ginger Root
1 cup of Water for blender only
If you do not have a juicer that separates the pulp from the juice, then peel all fruit and remove seeds from lemon. When using a juicer, start with Kale, followed by the remainder of ingredients, strain using a drink strainer & drink. Or combine all ingredients in the blender, in which case you’ll want to make sure that you’ve pealed your cucumbers, ginger and lemon, also removing seeds. (Note: high powered blenders work best for liquefying ingredients) Once blended if your mixture is too thick, simply add water. You can drink both the pulp and the juice or strain, drink and enjoy.
Purchasing tip: purchase local and organic whenever possible, especially when eating for the purpose of healing or controlling inflammation.
Juice, drink & enjoy!!
Be sure to check “The Positive Pear” article on the healing benefits of juicing entitled “Can Juicing Cure Disease”
Need a blender or juicer? Check out “The Positive Pear’s recommendations”
Other Positive Pear Recipes: Nutritional, Gluten-Free, Diary-Free, Low-Starch & Inflammation Friendly Recipes
Rainbow Fruit Kabobs
A Beautiful Fruit Platter for Any Occasion. No Cooking Involved! Fun, Simple, Easy & Healthy.
The idea of a “Rainbow Fruit Kabob” is to select fruit that matches the colors of the rainbow using low-starch options:
RED: Strawberries, Raspberries, Watermelon (or) Cherries
ORANGE: Oranges, Tangerines (or) Mangos (ripened naturally for lower starch) (or) Cantaloupe (higher starch)
YELLOW: Yellow Watermelon/Santa Claus Melon (or) Pineapple (ripened naturally not picked early & cold stored) (or) sliced & peeled Peaches (higher starch)
GREEN: Kiwi, Green Grapes, Honeydew Melon
BLUE: Blueberries, Blackberries
Press onto your “Wooden Kabob Skewers” either 1 piece of each fruit to have more of the skewer showing, or double up to cover the skewer completely. Chill, Serve & Enjoy!
TIP 1: Your kabobs can be made up to 12 hours in advance. When doubling the fruit on your kabob, keep in mind that the fruit on the ends might collapse under the weight of kabob. How much fruit you use depends on how long your kabobs will sit prior to eating.
TIP 2: When pealing oranges use an extra sharp knife to cut into small/medium triangle shapes. The pith of the orange is packed full of Bioflavonoids, Antioxidant and Vitamin C, but it’s not the most attractive on a platter. One way to get the best of both worlds is to peel away the pith from the sides of the orange pieces that are most visible, perhaps leaving some pith on the bottom, hidden portion.
TIP 3: If you’re not growing your own produce, be sure to visit & support your local Farm Stands or Farmer’s Markets for fruit picked at their appropriate times, or visit “pick your own” farms. Organic, Non-GMO foods are best, because it limits our exposure to harmful chemicals. If there are no Farm Stands or Farmer’s Markets in your area, consider Trader Joe’s, Whole Foods or a local health food store. A last resort would be the organic food section of your local market, but be mindful that there is the risk of chemical cross contamination, due to shipping methods. Also note that supermarket fruit & veggies are picked long before they are ripe, then shipped in freezers and often from other countries. This method deprives the fruit & us of valued nutrients. Whenever possible buy local and be sure to keep a good chemical free fruit & veggie wash on hand to rid your fruit of waxes, chemicals and surface pesticides. Environné is a great brand @ approx $3.99 per 16 oz bottle, at your local Trader Joe’s (or) Rebel Green which is Kosher Certified, sold for $5.99 per 16oz bottle at Whole Foods.