Carrie Vitt's Blog, page 32

Overnight Banana Bread Oatmeal

A warm bowl of Banana Bread Oatmeal is just about as comforting as it gets in the fall. First though, are you thinking, “Hang on. Why are you posting a recipe with grains?”

While reducing our carbohydrate intake helps reduce inflammation in the body, I’ve never been on the super low-carb diet train. In fact, I’m often questioned and criticized because I have recipes on my blog and cookbook using soaked legumes and starchy vegetables. I personally never gave up these starchy, grain-free foods because a super low-carb diet for too long can actually throw off the delicate balance of the endocrine system and in turn, leave your thyroid working at too slow of a pace.

As I mentioned in my cookbook, I don’t think we need to eat grain-free for our whole lives. After you’ve taken the steps to heal your gut and reduce your symptoms, adding properly prepared grains back into the diet can be a great step, especially if you’re dealing with adrenal issues.

It is very important to make sure you soak any grains you add back into your diet. Soaking oatmeal overnight reduces the nutrient inhibitors and makes it easy for the body to digest. If you’d like to read more about the importance of soaking grains, click here .

You can serve this banana bread oatmeal cold, but it really does taste lovely warmed with some toppings like toasted pecans, chia seeds, maple syrup, or raw cream. I haven’t tried it yet, but I think you could even switch out the banana for pumpkin, add some ground clove and allspice and have yourself a warm bowl of pumpkin spice oatmeal. How nice does that sound?!

Carrie Vitt

Serves 2

Overnight Banana Bread Oatmeal Recipe

Adapted from Bon Appetit

10 minPrep Time

5 minCook Time

15 minTotal Time

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Ingredients

For the oatmeal:2 ripe bananas1 cup organic rolled oats or steel cut oats 1 1/2 cups whole milk or coconut milk 1/4 cup whole plain yogurt (use coconut or almond milk yogurt for dairy-free)1/4 teaspoon ground cinnamon Pinch of Celtic sea salt 1 teaspoon vanilla extract Toppings:Sliced bananaChia seedsMaple syrupRaw cream or coconut creamGround FlaxseedUnsweetened, flaked coconut

Instructions

Place the bananas in a medium-size mixing bowl and mash with the back of a fork. Stir in the oats, milk, yogurt, cinnamon, salt and vanilla. Cover and leave on the countertop overnight. In the morning, pour the mixture into a medium saucepan and heat over low until warm. Serve with toppings of your choice.7.6.44571https://deliciouslyorganic.net/overnight-banana-bread-oatmeal/

Copyright 2016 Deliciously Organic

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Shrimp Ceviche Recipe

When I was going through my “raw fish” cravings a few weeks ago, I made several batches of shrimp ceviche to curb the cravings. I shared a picture of it over on Instagram and so many of you asked me to share the recipe, so here it is!

Ceviche is a combination of raw fish or shellfish, cilantro, tomatoes, onion and lime juice. The fish is “cooked” in the lime juice and then tossed with the other ingredients so it’s an easy dish to make and is incredibly refreshing! You can serve it alone as a side dish or with plantain chips.

Most recipes say to marinate the shrimp or fish for just 15 minutes, but I find that isn’t sufficient enough to “cook” the shrimp all the way through. I prefer to stick with 30 minutes, but if you like fish a bit on the soft side, then only marinate for 15 minutes.

I like to serve it as a side dish with Chicken Flautas for a fun, vibrant meal. It’s a great combination and the entire family loves it!

Carrie Vitt

Serves 6-8

Shrimp Ceviche Recipe

15 minPrep Time

30 minCook Time

45 minTotal Time

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Ingredients

1 pound raw wild shrimp, peeled and cut into bite-size pieces1/2 cup fresh lime juice1 pint cherry tomatoes, cut in half1/2 cup chopped red onion1/2 cup cucumber, chopped1/2 cup fresh cilantro leaves, chopped1 jalapeno pepper, diveined, seeded and chopped1/2 teaspoon Celtic sea salt

Instructions

Place shrimp and lime juice in a shallow dish. Cover, and put in the refrigerator to marinate for 30 minutes.Place tomatoes, red onion, cilantro, jalapeno pepper, sea salt and shrimp and lime mixture in a medium bowl. Stir until incorporated. Season to taste with salt. Serve cold.7.6.44569https://deliciouslyorganic.net/shrimp-ceviche-recipe/

Copyright 2016 Deliciously Organic

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Chocolate Zucchini Cake (Grain-Free)

This week, we reach the 9th anniversary of Deliciously Organic! Almost a decade! What an incredible opportunity this blog has provided over the last nine years to offer millions of people nutrient-dense recipes and solid health advice, publish two cookbooks, become a certified Nutritional Therapy Practitioner, build a private online essential oil wellness community, and make friends all over the world. Wow. I’m so, so thankful.

Thank you for coming back each week to this little corner of the internet – I’m excited to continue bringing you healthy recipes and many more health and detox articles for years to come.

I know you only get a small peek into my life here on the blog, so I want to remind you to come follow me over on Instagram where I share more behind the scenes info as well as daily food, detox, wellness, and essential oil tips.

Whenever I celebrate with a dessert, I always go for chocolate. I love a good chocolate zucchini cake, so my daughters and I got in the kitchen last week to create grain-free recipe for you.

In my mind, Chocolate Zucchini cake is basically an excuse to make a chocolate cake, add a vegetable, and be proud of yourself because you’re eating a vegetable for dessert.

What Do Your Food Cravings Mean?

 

Last month, I shared on Instagram about my major craving for raw fish. I ate some raw salmon and hoped that would suffice, but for the next week or so the craving wouldn’t go away. I found myself thinking of wild seafood all day long!

I soon realized my body was probably needing extra iodine. So I added an iodine supplement* available from our office to my daily consumption of wild seafood and sea vegetables. The cravings finally subsided after about two weeks. My body was obviously going through some kind of shift!

Food cravings often communicate some deficiency our bodies are experiencing. For example, if you’re craving chocolate, that’s usually a sign you need some magnesium.

After my “raw fish” experience, I thought it would be helpful to give you a chart for reference. I received a version of this chart while completing Nutritional Therapy School and added some items to give you a comprehensive list.

I always recommend getting your needed nutrients from whole foods, but sometimes that isn’t practical or sufficient. If you’re craving the same things over and over, and you’ve tried satisfying those cravings with food but haven’t had success, give our office a call and schedule an appointment with me.  I can help you figure out which supplement and food combination your body needs.

*If you’re wondering if it’s ok to take an iodine supplement, here’s a quick video to check out.

Craving


What Your Body Really Needs


Foods Containing that Nutrient




Chocolate
Magnesium
Spinach, Swiss Chard, Soaked Pumpkin Seeds, Almonds or Black Beans, Avocado

Add 1 cup of Epsom salts to your bath and soak for 20 minutes each night.



Sweets
Chormium

Carbon

Phosphorus

Sulfur

Thryptophan

Can also indicate low blood sugar or low adrenal function
Broccoli, Grapes, Garlic, Potatoes

Pastured meats, raw dairy

Soaked Sunflower Seeds or White Beans, Raw Milk, Wild Tuna, Pastured Beef

Garlic and Onions

Pastured Eggs, Spirulina, Wild Seafood, Pastrued Poultry, Raw Dairy

Read this post



Bread
Nitrogen
Pastured Meats, Wild Seafood, Pastured Eggs, Soaked Legumes, Spinach



Oily and Fatty

Foods
Calcium
Raw milk, Cooked Kale, Sardines, Cultured Yogurt, Raw Cheese



Coffee or Tea
Phosphorus

Sulphur

Sea Salt

Iron
Soaked Sunflower Seeds, Raw Milk, Soaked White Beans, Wild Tuna, Pastured Beef

Garlic, Onions

Celtic Sea Salt

Liver, Pastured Beef, Soaked Lentils



Carbohydrates

such as: Biscuits,

Pasta, Chips, etc.
Chromium

Magnesium

Hormone Imbalance, Blood Sugar Handling, or Adrenal Imbalance
Broccoli, Grapes, Garlic, Potatoes

Spinach, Swiss Chard, Soaked Pumpkin Seeds, Almonds or Black Beans, Avocado

Add 1 cup of Epsom salts to your bath and soak for 20 minutes each night.

Check out this free online class taught by me and a fellow NTP



Alcohol
Protien

Avenin

Calcium

Glutamine

Potassium
Pastured beef, Pastured Chicken, Wild Weafood, Soaked Lentils and Black Beans

Soaked Oats or Barley

Raw milk, Cooked Kale, Sardines, Cultured Yogurt, Raw Cheese

Pastured meats, Raw Dairy, Bone Broth, Spirulina, Cottage Cheese, Wild Fish, Asparagus

Soaked White Beans, Avocado, Broccoli, Sweet Potato, Bananas, Wild Salmon and Sardines, Pastured Beef, Raw Milk



Soda
Calcium
Raw milk, Cooked Kale, Sardines, Cultured Yogurt, Raw Cheese



Salty Foods
Chloride 

Adrenal support
Celtic sea salt

Read this article



Acidic Foods
Magnesium
Spinach, Swiss Chard, Soaked Pumpkin Seeds, Almonds or Black Beans, Avocado

Add 1 cup of Epsom salts to your bath and soak for 20 minutes each night.



Premenstrual Cravings
Zinc
Pastured Beef, Soaked Pumpkin Seeds, Chickpeas, or Cashews, Kefir

Zinc works synergistically with Hydrochloric Acid, so it’s important make sure your body is producing enough stomach acid.



Lack of appetite when you wake up
Hydrochloric Acid
Take 2 tablespoons of apple cider vinegar before each meal or 1 dropper of Digestive Bitters, and read this post.



Cheese
Essential Fatty Acids
Butter, Ghee, Lard, Tallow, Olive oil, Coconut Oil



Red Meat
Iron
Liver, Pastured Beef, Soaked Lentils



Raw Fish
Iodine
Wild Seafood, Sea Vegetables, Cultured Yogurt, Raw Milk, Pastured Eggs, Soaked Lima Beans, Raw Cheese



Ice
Iron
Liver, Pastured Beef, Soaked Lentils

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Easy One Pan Chicken, Potato and Broccoli Recipe

I’ve got another one pan dinner for you! With school starting back up, I know your family schedule can feel a little crazy, so I hope you’ll find this simple recipe super helpful.

In this recipe, I use bone-in, skin-on chicken breasts because they keep their moisture and flavor when roasted at high temperatures. Boneless, skinless breasts have a tendency to dry out if you’re not careful, so I just take that worry out of the equation.

To bring in some extra flavors, I first put in the meat and add the vegetables that need to roast the longest. Later, I add more vegetables that don’t need to roast as long. This creates more flavor and enables you to put more variety into your one-pan dinner. I used the same trick in this recipe. It’s a great way to increase your variety of vegetables!

Remember – when roasting, you always want to use a traditional oil or fat that withstands high temperatures. My favorites are ghee, lard, tallow, and duck fat. Skip the vegetables oils. I know some people tout them as “heart-healthy” and able to withstand high heats, but those oils are highly processed, can cause inflammation in the system, and are usually made with GMOs.

You can change out the vegetables when the seasons change. When fall arrives next month, I’ll swap out the potatoes for some seasonal root vegetables. I can’t wait!

Here are some other one pan and easy dinner recipes you might enjoy:

Sausage, Potato and Spinach Sheet Pan Dinner

Classic Roast Chicken and Vegetables

Crock Pot Chicken Fajita Bowl

6-Ingredient Slow-Cooker Pot Roast

Salmon Cakes

Carrie Vitt

Serves 4

Sheet Pan Roasted Chicken and Vegetables Recipe

You can be loose with the vegetable measurements and use whatever you have on hand, or that's in season. See post above for more details.

15 minPrep Time

50 minCook Time

1 hr, 5 Total Time

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Ingredients

4 bone-in, skin-on chicken breasts6 medium, red potatoes, cut into bite-size pieces1 red onion, cut into wedges1 bunch green beans4 tablespoons ghee, duck fat, tallow, or lard, meltedCeltic sea saltFreshly ground black pepper1 bunch baby broccoli1 pint cherry tomatoes1/4 cup chopped flat-leaf parsley

Instructions

Preheat the oven to 400 degrees F and adjust the rack to the middle position. Place the chicken breasts, potatoes, onion and green beans on a baking sheet lined with parchment paper. Using a pastry brush, brush the chicken and vegetables with ghee. Sprinkle with sea salt and black pepper. Roast for 35 minutes.Remove the sheet pan from the oven and add the broccoli and cherry tomatoes to the pan and brush with ghee. Place pan back in the oven and roast for an additional 15 minutes, or until vegetables are just turning golden brown and chicken is cooked through. Sprinkle with flat leaf parsley and serve.7.6.44567https://deliciouslyorganic.net/easy-one-pan-roasted-chicken-vegetables-recipe/

Copyright 2016 Deliciously Organic

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Pineapple Upside Down Cake (Grain-Free)

Pineapple upside down cake is an iconic classic. I absolutely love the little rings of pineapple, the cherries, and the gooey, sweet layer on top mixed with a hint of vanilla. I hadn’t had a slice in years until I started testing this cake, and I’m so excited to give you this recipe!

When I first set out to test this cake, I had all the ingredients except the coconut sugar. I did have organic cane sugar in the pantry because I use that to make kombucha, so I went ahead and used it. The cake came out perfectly. Of course I prefer to use coconut sugar, or something equivalent, so I then tested the cake with coconut sugar. The cake with coconut sugar is still very, very good, but I’ll be honest, if you want a pineapple upside down cake that tastes just like the conventional variety, use the organic cane sugar.

You can use either canned organic pineapple rings and organic cherries, or cut fresh pineapple pieces for the top layer of the cake. I tested both, and either option works just fine, but the cherries and pineapple rings provide a little more pizazz.

Here are some other grain-free cake recipes you might enjoy:

Chocolate Cake with Chocolate Buttercream

Vanilla Bundt Cake

Coconut Layer Cake

Cherry Crumb Cake

Angel Food Cake

Carrie Vitt

One 9-inch cake

Pineapple Upside Down Cake (Grain-Free)

25 minPrep Time

55 minCook Time

1 hr, 20 Total Time

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Ingredients

For the cake:½ cup unsalted butter, room temperature1/3 cup organic cane sugar or coconut sugar (see post above for more info)2 large eggs, room temperature1 teaspoon vanilla extract2 tablespopons whole milk or coconut milk1 tablespoon fresh lemon juice1 ½ cups almond flour 2 tablespoons coconut flour ¼ cup arrowroot flour 1 teaspoon baking powder (make sure it’s gf!)¼ teaspoon unflavored gelatin ½ teaspoon Celtic sea salt For the Pineapple Topping:6 tablespoons unsalted butter½ cup organic cane sugar or coconut sugar (see post above for more info)1 can round organic pineapple rings , or cut a fresh pineapple into bite-size 5/8”-thick pieces8-10 pitted cherries

Instructions

Preheat the oven to 350ºF and adjust the rack to the middle position. Place the room temperature butter and 1/3 cup organic cane sugar in the bowl of a standing mixer and mix on medium speed with the beater attachment for 3 minutes. With the mixer on low, beat in each egg individually until fully combined. Mix in vanilla.Combine the almond flour, coconut flour, arrowroot, baking powder, gelatin and sea salt in a medium mixing bowl and set aside. Combine the milk and lemon juice in a small bowl.With the mixer on low, alternately add the almond flour mixture and the milk mixture, starting and ending with the flour mixture. Set aside for a few minutes.For the topping, melt the 6 tablespoons butter in a medium saucepan over medium heat. Add the ½ cup organic cane sugar or coconut sugar and cook until foamy, about 3 minutes. At this point, the butter and sugar won’t be fully combined, and it may look grainy or separated – that’s ok.Pour the butter mixture into a 9-inch buttered cake pan. Place the pineapple pieces and cherries (if using) on top of the butter mixture in an even layer. Spoon the cake batter on top and carefully smooth it out with a spatula into an even layer. Bake for 50-55 minutes, until golden brown. Cool for 10 minutes, and then invert on to a serving dish. Cool completely. Serve.7.6.44566http://deliciouslyorganic.net/pineapple-upside-cake-recipe-grain-free/

Copyright 2016 Deliciously Organic

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Salmon Cakes Recipe (Grain-Free, Paleo)

Salmon cakes have become a new family favorite. They’re healthy, delicious, and easy to make – just combine cooked salmon, mayo, capers, parsley, and plantain chips, with eggs and coconut flour to bind everything together.

Consuming wild seafood and sea vegetables 2-3 times a week is a smart way to get the necessary iodine into our diets. The thyroid relies on iodine to make thyroid hormones, so it’s very important we get iodine from natural sources each week.

I like to eat wild seafood, kelp flakes, and Celtic sea salt to ensure I provide my body with plenty of iodine.

Whenever I bring up the topic of iodine, I’m asked if it’s ok to take or eat iodine when diagnosed with Hashimoto’s. Kim Schuette, CN, and I tackle this topic in one of our recent “Thyroid in Five” videos over on Facebook. I think you’ll find our answer very interesting!

Most salmon cake recipes call for breadcrumbs, so I substituted with plantain chips that are ground down to crumbs. If you have other recipes you want to convert to grain-free, plantain “crumbs” are a great substitute.

These salmon cakes have so much flavor they don’t need a sauce, and they make for great leftovers!

Carrie Vitt

Serves 6-8

Salmon Cakes Recipes (Grain-Free, Paleo)

20 minPrep Time

20 minCook Time

40 minTotal Time

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Ingredients

1 pound wild salmon ½ cup mayonnaise (I used Sir Kensington's )¼ cup capers, drained¼ cup chopped flat-leaf parsley3 tablespoons coconut flour ½ teaspoon Celtic sea salt 2 large eggs¾ cup plantain chips , ground into crumbs4 tablespoons butter, ghee , or lard

Instructions

Preheat oven to 400ºF and adjust the rack to the middle position. Place the salmon, skin-side down on a baking dish and roast for 11 minutes. Cool for 15 minutes.Place the mayo, capers, parsley, coconut flour, sea salt, eggs and plantain chips in a large bowl and stir to combine. Using your hands, break the salmon up into small pieces and then stir into the mayo mixture until well combined.Heat a large skillet over medium heat for 2 minutes. Add 2 tablespoons of butter, melt and swirl the pan to coat. Using a 1/3 cup measuring cup, measure out 1/3 cup of the salmon mixture and place it onto the skillet. Press gently on the salmon patty to flatten until it’s 1/2” thick. Repeat, until you fill the pan with about 6 salmon cakes. Cook about 3-4 minutes until the bottoms are golden brown. Using a spatula, flip the salmon cakes and cook until second side is golden brown, about 3-4 minutes. Serve.7.6.44565http://deliciouslyorganic.net/salmon-cakes-recipes-grain-free-paleo/

Copyright 2016 Deliciously Organic

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3-Ingredient (Almost) Homemade Vanilla Yogurt

Abby – my youngest daughter – has a knack for creating fun and simple recipes. She’s been experimenting with stevia in search of creative ways to craft something sweet without adding sugar.

We all really love Stonyfield Vanilla Organic Yogurt, but I only buy it occasionally because of the sugar content. So Abby started experimenting. The other day, she came to me and said, “Mom, this yogurt I mixed up tastes just like the Stonyfield Vanilla yogurt we like!” Honestly, I was a bit skeptical – but she was right! This three-ingredient take on their vanilla yogurt tastes just like the real thing.

It’s simply a mixture of whole, plain yogurt, liquid stevia and vanilla extract. How easy is that?

Carrie Vitt

1 cup

3-Ingredient (Almost) Homemade Vanilla Yogurt

5 minPrep Time

5 minTotal Time

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Ingredients

1 cup whole, plain yogurt (we used Stonyfield Organic Plain Whole Milk Yogurt , but you can substitute with your favorite organic, homemade , or even dairy-free brand)A splash of vanilla extract, I prefer homemade or Rodelle 6 drops Organic Stevia (I tested with both NOW Organic Stevia and Sweet Leaf and they both worked perfectly)

Instructions

Stir all ingredients together until combined. Serve, or store in the fridge for up to 2 weeks.7.6.44564http://deliciouslyorganic.net/3-ingredient-vanilla-yogurt/

Copyright 2016 Deliciously Organic

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Cherry Crumb Cake (Grain-Free)

Cherry season goes by fast so I take advantage however I possibly can. I buy pounds and pounds of them, my daughters and I pit them, and then we freeze the berries for cobblers, pies and crisps in the fall. I also like to make a batch of cherry brandy for Christmastime. To do this, I put 2 cups of cherries in a large wide-mouth Mason jar and top with a good quality brandy. It sits in the pantry until December, and makes for a lovely after-dinner drink.

I was at my parents’ house when I tested this recipe. I didn’t tell anyone the cake was grain-free, and my Dad said it was the best cake he’s ever had! He actually told me I had to name it “Dad’s ‘I Won’t Share’ Cherry Crumb Cake”, because seriously, he didn’t want to share it with anyone!

Carrots with Apricots, Hazelnuts, and Creme Fraiche

Northwest Florida is a gorgeous place to live, but doesn’t yet offer many real food restaurants. So I was excited to discover a new favorite – Bud and Alley’s Pizza Bar. The regular pizza has gluten, which we don’t eat, but they do offer gluten-free pizzas (a fun treat if you can tolerate grains) and the chef creates some of the most fresh and ingenious appetizers, sides and salads on the Gulf Coast!

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The menu changes with the seasons, the bruschetta is a true fermented sourdough, and many of the vegetables, dairy and meats come from local sources.

A few weeks ago Hannah and I swung by for a late dinner by the beach and had the most amazing carrot side dish. Chef Keaton roasted colorful carrots and served them with creme friache, hazelnuts, apricots, parsley and honey. It was so good, we had to recreate it at home.

I cooked the carrots in a sauté pan with a bit of butter and seasoned them with Celtic sea salt. I always plump dried fruit in juice or liquor to amp up the flavor, so I plumped the non-sulphured apricots in fresh orange juice. The sweet, crunchy, salty, creaminess makes a divine combination!

Next time you visit Seaside, FL make sure you head over to Bud and Alley’s Pizza Bar for some creative, local dishes!

Carrie Vitt

Serves 4

Carrots with Apricots, Hazelnuts, and Creme Fraiche

Inspired by the Roasted Carrots and Creme Fraiche side dish at Bud and Alley's Pizza Bar in Seaside, FL.

10 minPrep Time

10 minCook Time

20 minTotal Time

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Ingredients

For the Carrots:1 pound carrots, peeled and cut in half-lengthwise2 tablespoons unsalted butter1/2 teaspoon Celtic sea salt For the Apricots:1/4 cup fresh orange juice1/4 cup chopped dried apricots (I prefer to use unsulphured )For the Toppings:1/2 cup creme fraiche (can omit if dairy intolerant)1/4 cup chopped hazelnuts (I used soaked and dehydrated nuts)1/4 cup chopped flat-leaf parsley1 tablespoon raw honey

Instructions

Melt the butter over medium heat in a large skillet . Place the carrots in one single layer and cook for 4-5 minutes until the edges are turning golden brown. Using a pair of tongs , flip the carrots over and continue cooking until the second side is turning golden brown. If you like the carrots on the crunchier side, then reduce the cooking time by a minute or so per side.Meanwhile, place the orange juice and apricots in a small saucepan and bring to a simmer over low heat. Remove from the heat and drain.To Serve: Spread the creme fraiche on the serving platter. Top with carrots, hazelnuts, parsley, apricots and drizzle with honey. You can also add a bit more of Celtic sea salt if you'd like. Serve immediately.7.6.34562http://deliciouslyorganic.net/carrots-apricots-hazelnuts-creme-fraiche/

Copyright 2016 Deliciously Organic

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