Beyond the Bite

Get Beyond the Tick Bite and Eat Right For Your Life.

Creamy Tarragon Chicken Salad (AIP, Paleo, Keto)

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Tis the season for eating on the run.  I know, because I’m right there with you.  These next eleven weeks encompass my last semester of school.  Between countless medical related appointments every week and being in classes every day but Friday, there is little time to eat a lavish breakfast or lunch.  Most meals consist of an outrageously large salad, an egg or two if I’m lucky, and lots, and lots, of butter (to keep the ketones going, of course).   However, if you are like me and get tired of eating boiled eggs, I believe chicken salad is the best next thing.  Today’s recipe is one for all of the individuals on the Autoimmune-Paleo Protocol, as it is free of an egg based mayo, using a thick and creamy dressing instead.  Though tarragon isn’t an entirely common herb, it was actually part of the first chicken salad I found myself loving as a child.  That being said, if you are not entirely fond of the licorice-y type flavor that is has, please feel free to substitute parsley.  Also, if you are new to the AIP Paleo Protocol and are hesitant to consume pomegranate seeds, you can omit them entirely, or add some chopped tigernuts for an added crunch.  Overall, with a little crunch from the pomegranate, sweetness from the pear, creaminess from the dressing, and tanginess from the sherry, this recipe is one that encompasses everything most everyone loves about a good chicken salad.  Plus, it is a fantastic way to make sure no leftovers from your week night’s roasted chicken dinner goes to waste.

Creamy Tarragon Chicken Salad

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(Serves 4-6)

Ingredients

  • 3 cups white chicken meat, chopped
  • ¼ cup avocado oil
  • 2 tbsp sherry vinegar
  • 2 medium pears (1 1/2 cup total)
  • ¼ cup red onion, 1/4th inch dice
  • ¼ cup pomegranate seeds (optional)
  • 2 tbsp fresh tarragon, minced
  • 1 tsp sea salt

Process

  • Place chopped chicken in a large mixing bowl.
  • Mince the tarragon and add to the bowl, along with the pomegranate seeds if using.
  • Peel and chop the pears, placing 1/2 cup into the mixing bowl.
  • Blend remaining 1 cup of chopped pear, avocado oil, sherry vinegar, and sea salt until thick and smooth.
  • Pour the dressing over the chicken and toss around in the bowl until evenly coated then serve over a bed of leafy greens.

 

 

Isaiah 58:11 “The LORD will guide you always; he will satisfy your needs in a sun-scorched land and will strengthen your frame. You will be like a well-watered garden, like a spring whose waters never fail.”

Food That Heals: Gingered-Apple Pear Sauce by Martine of Eat Heal Thrive (AIP/Paleo)

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A Note from Gabriella:  I am excited to share with you all the 4th post for a series I am hosting on Beyond the Bite for the month of November called “Food That Heals.”  In a nut shell, this series highlights individuals who are actively living out Hippocrate’s famous quote “let food be thy medicine, and medicine be thy food.”  You can view other posts here.  

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Martine Partridge is an eater of real, whole, nourishing food. She is also a combatter of Crohn’s Disease. Martine is an enthusiastic advocate for using food as medicine since food has become her strongest ally in living a full and happy life in spite of autoimmunity. When Martine isn’t ogling food photos or creating scrumptious grain-free, dairy-free, legume-free, and refined-free dishes to share with friends and family, she is practicing yoga, reading a novel, or hanging with family, friends and her sweet pup, Henry. She is forever grateful to her parents for their unconditional love and incredible support, especially through the darkest days of dealing with Crohn’s Disease. Martine also admires and applauds the strength and inspiration of her fellow autoimmune warriors who refuse to let disease define them and who continue to fight against the symptoms chronic illness. For more food and lifestyle ideas, follow Martine’s blog, eathealthrive.ca. Martine welcomes and looks forward to engaging with her readers on social media as well. Find her on Instagram @eat_heal_thrive, Twitter @Eat_Heal_Thrive, Pinterest Eat Heal Thrive, and Facebook Eat Heal Thrive.

About Martine

When Gabriella approached me about contributing to her blog for a series that focuses on food as medicine, I was happy and excited to participate!  The food as medicine movement is close to my heart…and my colon. I’ve used food as medicine to some degree in the 20+ years I’ve been battling Crohn’s Disease. In fact, when the doctors were advising the complete removal of my large intestine, using food as medicine saved me from undergoing that life-altering surgery, and I’m happy to report that I live a full and happy life today with my digestive tract intact.  I attribute my wellbeing to a continued focus on food as the fulcrum for good health. This is not to say that I am cured. I still have days in which I struggle a bit, but they are few and far between. Eating whole, nourishing food gives me back the control. I no longer live in fear of Crohn’s and its horrid symptoms. Focusing on the consumption of nutrient density and anti-inflammatory foods allows me to carry on with life relatively unimpeded by what can be a viciously serious and chronic illness.  So let’s chat more specifically about some of the food that has aided me in my healing journey.

About Fresh Ginger

Keeping inflammation at bay is the name of the game when gaining the upper hand on Crohn’s. As such, I’ve come to love ginger, not just for its flavourful zip, but also for its anti-inflammatory properties. Ginger is also known to protect and heal the gut, reducing digestive woes like bloating and cramps. And, fortunately, ginger is relatively easy to source in that it is available all year round. Here’s a great kitchen hack for you: ginger keeps in the freezer for six months if it’s tightly wrapped and unpeeled. I have several 1-inch knobs of ginger frozen and on-hand, ready to be microplaned.

About Soluble Fiber

My colon appreciates the soothing qualities of cooked soluble fiber (I’ve learned this from weathering the storm of Crohn’s). Soluble fiber absorbs water and becomes gel-like when moving through the digestive tract. This gelling quality is precisely what makes soluble fiber perfect for a digestive system that needs some extra TLC because soluble fiber can help the colon reach a balance, maintaining healthy bowel movements and guarding against either extreme of constipation or diarrhea. Two foods that are particularly high in soluble fiber are apples and pears, both of which I adore!

Putting the Pieces Together

So given my love of fresh ginger as well as my adoration for apples and pears, I’m sharing this Gingered Apple-Pear Sauce because it maximizes the yumminess of all three. This recipe is a healthy treat option and one that contains a good dose of that valuable, soothing soluble fiber.

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Gingered Apple-Pear Sauce

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Prep Time: 10 minutes
Cooking Time: 10 minutes
(Yields 2.5 cups)
Ingredients

  • 5 medium apples – peeled, cored, and sliced (about 5 cups)
  • 4 small pears – peeled, cored, and sliced (about 2 cups)
  • 1/3 cup apple juice (or water)
  • 2 tsp fresh ginger, minced
  • ½ tsp vanilla extract
  • ½ tsp ground cinnamon
  • 1 tbsp maple syrup or honey (optional)
  • 3-4 dried apricots, chopped fine (optional but a very nice addition)

Process

  • In a large skillet or Dutch oven, heat the apple and pear slices over medium heat. Pour in the apple juice (or water). Add the fresh ginger, vanilla, cinnamon, and optional maple syrup (or honey) and dried apricots. Bring to a simmer.
  • Reduce heat and allow to gently simmer for 15-20 minutes until all fruit is tender and slightly caramelized.
  • Remove from heat and mash by hand for a chunkier, more rustic sauce or use an immersion blender to purée to desired consistency.
  • Serve warm or cool. Store in the refrigerator for 3-5 days.

 

 

 

 

 

Oven Baked Pork Ribs with Ginger Thyme Peach Sauce (AIP/Paleo)

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Ribs

I grew up absolutely loving ribs.  My parents should have known they were doing atleast one thing right in their parenting style! Right?  That being said, creating AIP friendly BBQ that actually stood the taste test against real, nightshade-full BBQ was once slightly intimidating.  Yet after successfully making two different recipes for pulled pork, as well as a loved Rhubarb BBQ Sauce, I was feeling a bit adventurous and decided to expand upon my experience in the realm of BBQ. Much like the sauce that I made this past summer, I chose to use peaches as the base for today’s recipe, as they are in season and therefore in great abundance here in New England.  The pork ribs that I used were also from a farm down the road, which made the entire dish locally sourced, something that I absolutely love both the idea and taste of.  While I have a deep love for ginger, other members in my family tend to shy away from it when cooking.  Therefore, I typically take any chance I can get to introduce it to them in subtle ways, all of which they end up loving once tasting.  In today’s recipe, ginger serves as a the “spicy” factor that would otherwise be present in BBQ in the form of chili powder and paprika.  The peaches give the sauce a natural sweetness, while the vinegar acts as the underlying “tang.”  In place of the umami factor that tomato paste would otherwise give a barbecue sauce, I used just a bit of fish sauce to give it this sweet, sour, bitter, and salty flavor that our taste buds can’t help but jump at.  Overall, these ribs were eagerly accepted at the dinner table.  Even my younger brother, who first asked what they were made of, ate them without any negative comments, instead saying “cool” after I rambled off the ingredients.  As noted below, if your ribs are naturally lean like mine, basting the ribs with extra fat while roasting can help yield in a more succulent rib.  On the other hand, placing all of the ingredients in a slow cooker and cooking anywhere from 4-8 hours would also be another fantastic method to make these finger-licking ribs.

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Oven Baked Pork Ribs with Ginger Thyme Peach Sauce

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(Serves 4-6)
Rib Ingredients

  • 3 lb baby back pork ribs
  • 1 tsp sea salt
  • 1 tbsp ground ginger
  • 1 tbsp dried thyme
  • 3 tbsp avocado oil

Sauce Ingredients (Yields 1 1/2 cups) 

  • 6 whole peaches (3 cups chunked)
  • 1/4 cup white wine vinegar
  • 1 tbsp minced fresh ginger
  • 4 minced garlic cloves
  • 1 tbsp fresh thyme
  • 1 tsp Red Boat fish sauce

Process

  • Preheat oven to 250 degrees.
  • Prepare ribs by removing the thin membrane on the back of the meat and cutting off any tough end pieces of meat.
  • Place ribs on a large baking sheet and rub down on both sides with sea salt, ground ginger, dried thyme, and avocado oil.
  • Put the ribs in the preheated oven and allow to bake for 2 hours.
  • While the ribs bake, it is time to prepare the sauce.
  • Pit the peaches, cut them into chunks, and place them in a medium sized sauce pan on medium heat, a long with the fish sauce and white wine vinegar.
  • Allow the mixture to heat up, then add in fresh thyme, minced ginger and garlic.
  • Let the mixture come up to a strong simmer and allow it to cook for 10 minutes, stirring every now and then to ensure the mixture doesn’t stick to the bottom and burn.
  • After 10 minutes, turn the heat to low and let the mixture cook another 5 minutes.
  • Once reduced,  pour the mixture into a blender to make a sauce the consistency of your liking.
  • After 2 hours, slather the ribs generously with the peach sauce and place them back in the oven to roast for another 2 hours, slathering with sauce as you see fit.
  • After the 4 hours are up and the ribs are tender, remove them from the oven and slather with more peach sauce if desired and fresh thyme.

Recipe Notes 

If your pork ribs are naturally lean, basting them with lard or bacon fat throughout the cooking process can help yield in a more succulent end product.

 

 

 

Exodus 15:2 ““The Lord is my strength and my defense; he has become my salvation. He is my God, and I will praise him, my father’s God, and I will exalt him.”

Chunky Monkey Tigernut Flour Banana Bread (AIP/Paleo, Coconut Free)

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 Before getting into all-things-pumpkin spice, I wanted to share today’s banana bread.  Growing up, my mother didn’t make banana based treats very often, as my dad was known for allergically reacting to them.  After reading the Paleo Approach, I realized this was probably due to antibody cross-reactivity, as bananas are grouped under those associated with ragweed-pollen allergies, something my father struggles with.    This lack of banana bread (I know, I was so deprived haha), resulted in a deep love for the snack whenever I was served it at friend’s house.  I can always remember the deep, rich, caramel-like flavor that the bread had.  Whether hot or cold, the moist yet scrumptious texture of banana bread simply cannot be beaten.  These memories and flavor profile that I remember from my childhood are exactly what I tried to encompass in today’s recipe.  Typically, the name “chunky monkey” indicates that the recipe has nuts, however, in place of this  I chose to use a bit of tiger nut flour to replicate this.  The great thing about this recipe is that it is practically flourless, as the bananas themselves act as a great binding and rising agent.  Not only that, but aside from the chocolate (or carob) chips that are used, there is no added sugar.  I always like to refer back to Flame to Fork’s carob chips, as these have proven to be a fantastic replacement for chocolate chips in many Autoimmune-Protocol Paleo recipes.  That being said, if you want to go completely fruit sweetened, dried currants, chopped dates, or even raisins, would work as a great substitute.  For those of you worried about to many “sweets” on the Autoimmune Protocol.…No, sweet treats shouldn’t necessarily be a “staple” in your healing diet.  However, I do like to offer the recipes my family thoroughly enjoys that just so happen to be AIP in nature.   In fact, this recipe proved to be just that, as I found my dad asking “where are those banana bars you made the other day?”  Overall, the rich flavor, moist center, and caramelized banana topping make these bars a sure winner.

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Chunky Monkey Banana Bread Blondies

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(Serves 8)
Blondies

Topping 

Process

  • Heat oven to 350 degrees.
  • Puree 2 banans, vanilla, and shortening until smooth.
  • Add in tigernut flour, baking soda, and sea salt, continuing to puree until a smooth batter has formed.
  • Fold in chocolate or carob chunks.
  • Line a loaf pan with parchment paper, and transfer batter into the pan, smoothing out the top with your spatula.
  • Slice the remaining banana on a diagonal, placing each slice on top of the batter in a single, even layer.
  • Sprinkle with maple sugar, dollop remaining 1 tbsp of shortening, and place in the oven to bake for 45 minutes.
  • Once golden and pulled away from the edges, remove the pan from the oven and allow to cool for at least 20 minutes before removing the loaf from the pan to continue to cool in the parchment.

Recipe Notes

If you are feeding a crowd, feel free to double the recipe and bake them off in a 8×8 inch brownie pan.

 

 

 

 

 

Romans 15:7 “Accept one another, then, just as Christ accepted you, in order to bring praise to God.”

AIP Paleo Pina Colada Shake (Dairy Free)

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After purchasing a bottle of pineapple juice to create my pickled pineapple relish , I wanted to come up with other creative ways to use it up.  With a few hot days in a row here in New England, I figured both my mother and brother would absolutely love a refreshing smoothie.  Much to what I had hoped, they slurped it right up.  What’s even greater is that due to the natural sweetness of the pineapple, no extra sugar is needed. It even hit the spot for my little brother, who typically thinks the “sweets” I make are not “sweet enough.”  While collagen typically gets confused with gelatin, it is quite different in that it does not gel.  As pointed out on Vital Protein’s site, collagen is made up of “short chain amino acids naturally derived from pasture-raised collagen protein.”  Not only that, but they are “identical to the protein found in skin, nails, hair, bones, cartilage, and joint,” and thus are also incredibly helpful in healing the tight junctions of one’s gut lining.  My family especially like collagen because it makes for the perfect protein powder, as there is no added ingredients or aftertaste.  This also makes it indistinguishable for picky eaters (like my younger brother).  By adding collagen and MCT oil, the shake has a bit more sustenance, as well as extra creaminess from the fat and protein. Overall, this pina colada was a clear winner with my family, and certainly the best way to cool off this summer.  If you are looking for ways to “change things up,” pouring the mixture into an ice cream maker would also make for a fantastic AIP friendly sherbert!

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Pina Colada Shake

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(Serves 2) 
Ingredients

Process

  • Pour fresh pineapple juice into ice cubes trays and freeze until solid.
  • Remove the ice cubes from the trays and place 1 cups worth in a high speed blender, a long with the coconut milk, blending until just combined.
  • Add in remaining 3/4 cup ice cubes, MCT oil, and collagen, blending again until smooth and frothy.
  • Pour into two glasses and enjoy!

 

 

 

 

 

Isaiah 48:7 “This is what the Lord says— your Redeemer, the Holy One of Israel: “I am the Lord your God, who teaches you what is best for you, who directs you in the way you should go.”

AIP Paleo Blueberry Cobbler (Fruit Sweetened & Coconut Free)

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Now that it is officially August, my family and I are back from the Cape, only returning on weekends. School has also begun, and while it still is rather warm here in New England, the feeling of summer has almost passed.  Yet this does not take me away from being outdoors, as I try and do as much of my studying out on our patio.  My mother and I also like to blueberry pick, which we try and do at least twice a week. With all the blueberries hanging around, I couldn’t help myself but come up with a new recipe.  That being said, when I set out to make a recipe, I typically have certain individuals in mind, today’s being those who prefer only to eat sugar derived from fruit.  Of course, dates were the perfect way to do this, especially when paired with Anti-Grain apple flour, as it also contains a natural sweetness and tang that any apple would have.  Much like all other dessert recipes I make, this recipe is compliant for those on AIP.  While sweet treats are certainly to be kept to a minimum and seen as a special “treat” (much like the name implies), I truly find much joy in making AIP desserts that can pass the test of my family.  Of course, I got the run around by my younger brother, who views Paleo eating as the “devil,” despite eating 75% this way without even realizing it.  He kept asking if the cobbler was “real,” and I replied there wasn’t anything more real than fresh picked blueberries from right down the road.  While he wasn’t too thrilled with my answer, he eventually tried some, and not begrudgingly.  In fact, he actually enjoyed it very much, and I didn’t once here a comment or complain.  Overall, I am thrilled with the responses over this cobbler from both family members and friends, and am sure you will equally enjoy it as well!

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Blueberry Cobbler

Print Recipe

Topping

Filling

  • 4 cups fresh blueberries
  • 1 tsp cinnamon
  • 1 tsp vanilla extract
  • 1/4 tsp sea salt

Process

  • Peel and puree green plantains in a food processor until smooth to make the plantain puree.
  • Measure out 1/2 cup of the puree and add it to the processor a long with 1/4 cup lard (or) shortening, vanilla, and softened dates, pureeing until smooth.
  • Whisk together the apple flour, tigernut flour, sea salt, and baking soda, then add to the food processor, pulsing until a ball of dough forms.
  • Transfer the dough to the fridge wrapped in plastic wrap, allowing to chill for at the least, 30 minutes.
  • Preheat oven to 375 degrees.
  • While the dough is chilling, grease a 8 inch pie plate with remaining 1 tbsp fat.
  • Mix the blueberries with the remaining 1 tsp vanilla, cinnamon, and remaining 1/4 tsp sea salt, then evenly spread them out in the greased pie plate.
  • Once chilled, cover the blueberries with the biscuit topping.
  • Place the cobbler in the oven and allow it to cook for 25-35 minutes, keeping a close eye on the topping until it is golden brown.

 

 

 

 

Ephesians 2:10 “For we are God’s handiwork, created in Christ Jesus to do good works, which God prepared in advance for us to do.”

AIP Paleo Carob Fudge Popsicles (Fruit Sweetened): Hold the Grain Guest Post

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Much like Macy, from Paleo Crumbs, Tess of Hold the Grain was another gal I had the privilege of getting to know at Paleof(x) this past April.   With similar passions, health complications, and also being close in age, it was great to connect the few days we were in Austin, Texas. At the end of May, I had the opportunity to guest post my AIP Plantain Fritters on her site, so of course I had to ask her share a recipe on Beyond the Bite, as all of her creations are undoubtedly fantastic!  I could not have been more pleased when she agreed, and with summer in full swing, I am sure you will be equally thrilled with today’s AIP carob fudge pops.

About the Cook ~

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Tess is the author, cook and photographer behind the website Hold the Grain. She shares new gluten-free, grain-free and allergy-friendly recipes each week. You can connect with her on Facebook, Instagram, Pinterest, and Twitter.

Notes from the Cook ~

Hey everyone! A big thanks to Gabriella for letting me share a recipe with you today. I’m excited to share these AIP friendly fudge bars! Lately I’ve really been loving carob as an alternative to chocolate. The flavor is different- fruitier compared to a bitter cocoa. It does, however, works well as a unique treat where you would usually place chocolate, especially if chocolate isn’t something you can eat.My favorite application of carob has been in coconut milk ice cream, and now in easy to make fudge pops! Thanks to full fat coconut milk and avocado, these popsicles have a thick, creamy texture like a chocolate fudgsicle. The bottom of the popsicles are coated with crushed banana chips for a crunchy texture that is nut and seed free. Just make sure the only ingredients are bananas and coconut oil. Enjoy carob fudge popsicles as an allergy-friendly, cooling summer treat!

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Carob Fudge Popsicles

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Ingredients

Process 

  • Place all of the ingredients in a high speed blender.
  • Blend until the dates are well chopped and the mixture is completely smooth.
  • Pour the mixture into your popsicle molds (will fill about 6 molds) and place a popsicle stick in the center.
  • Roughly chop up a handful of banana chips until broken into small bits. Sprinkle the banana chips around the popsicle stick.
  • Gently tap the filled popsicle molds on the counter, then freeze until solid. At least 4 hours but preferably overnight.
  • To remove the popsicles from the molds, run the mold until warm water to soften.
  • Keep the popsicles frozen until ready to enjoy.

 

 

 

Isaiah 40:31 “But those who wait on the Lord Shall renew their strength; They shall mount up with wings like eagles, They shall run and not be weary, They shall walk and not faint.”

Paleo Autoimmune Protocol Sticky Moroccan Wings (Fruit Sweetened)

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Despite typically being deep-fried, homemade wings made in the oven are just as, if not more, delicious as any restaurant version. Growing up, my mother always made a lemon thyme chicken recipe that she roasted until oozing with delicious herb and citrus flavors.  That being said, today’s recipe has been one that I have dreamed up awhile ago, yet wanted to wait till the right moment to make it a reality.  Therefore, once Thursday rolled around and my mother went off to her job at a local coffee shop, I knew it would be the perfect night to make a big batch wings that everyone could come home and devour. However, these are not just any typical baked chicken wing.  No, these are sticky, sweet and tangy, moroccan inspired wings, that are finger-licking delicious.  Though most glazed wings have some type of sugar in them, I wanted to make a recipe that relied completely on fruit for its sweetness, of which I chose to be figs.  This gives the dish an extra depth of flavor that would otherwise not be present in a sauce made of sugar, and while I use figs, you can just as easily use dates or apricots instead. These wings are just one of the many examples of the fact that cooking at home does not have to be difficult, long, hard, or drawn out, to create a dish bursting with flavor.  Overall, everyone around the dinner table loved these exotic wings (even my fifteen year old brother, who actually asked for them as lunch and snack in the days prior).  Not only is this a meal that tastes amazing, but it also makes the kitchen smell almost as good as if you were baking cookies.  In the end, these wings are great finger food for Good Friday, or any weekend for that matter, and I am sure you will enjoy them just as much as my family did.

Sticky Moroccan Wings 
Print Recipe
(Serves 6-8)
Ingredients

Process

  • Place figs in a heat proof bowl, and cover with boiled water, allowing to soak for 3-5 hours, until very soft. 
  • Once soft, place figs in a food processor with lemon and orange juice, pureeing until smooth and setting aside for later use. 
  • Preheat oven to 400 degrees.
  • Remove chicken from its packaging and place in a large baking dish, drying thoroughly with paper towels, and then drizzling with avocado oil. 
  • In a small ramekin, toss together garlic, sea salt, turmeric, ginger, and cinnamon.
  • Sprinkle spices over the chicken and toss together with the oil until fully coated.
  • After coating the chicken with the spices, spoon the pureed fig mixture over it and mix again until fully covering the meat.
  • Place baking dish in the preheated oven and bake for 25 minutes until the chicken is crispy and brown. 
  • Remove from the oven and allow to cool for a couple minutes before serving on desired plates.
 
 
 
 
 




 
 
Psalm 33:4-5 “For the word of the Lord is right and true; he is faithful in all he does. The Lord loves righteousness and justice; the earth is full of his unfailing love.”