Parties and social gatherings are more difficult for those of us who avoid specific foods for health reasons. It becomes significantly easier when you host, or if you are attending a pot luck, because you know that you will at least be able to eat what you make! The key is bringing something that not only you can eat, but that most of the other guests will enjoy as well. I can tell you from personal experience, when dealing with food allergies, you become way less picky about the things you can eat! I constantly have to remind my husband that while the biscuits I make are good, they are no way identical to gluten-filled ones (although he somehow still can’t see the difference!). So my goal is to make things that are delicious for everyone, not just those of us who have adapted to gluten/grain-free versions!
Case in point, these Sweet Potato Sliders. This recipe is designed to be a jumping off point, so you can adapt it to whatever foods you have on hand. My favourite way to make them is by topping with pulled meat, but there are lots of other ways to utilize them. Here are some suggestions:
One of my goals with this blog is to present simple, nourishing food. To show anyone who may stumble across this little piece of the blogosphere that it is easy to make food that tastes amazing, is budget-friendly, and is healing to your body, whether you are the picture of health, or dealing with a serious health crisis.
Today’s post, my friends, does not get any simpler than that. I present you with:
Sweet Potato Fries!
Making a good batch of sweet potato fries is an awesome skill to have. Sweet potatoes are very inexpensive and are on EWG’s Clean 15 list – so they are not a priority to be bought organic.
Here are the 2 most important things to remember when making sweet potato fries:
1. Use a liberal amount of fat. I beg of you – stop being afraid of fat! Fat is such an important part of the human diet – especially for women. The fat phobic nutrition era that we are slowly crawling out of, is based on cherry-picked and misinterpreted science and professional opinion. Just make sure you use a good quality fat! If you want to keep it vegan, use coconut or avocado oil. But trust me when I tell you that duck fat is hands down the best fat to use in this recipe, followed closely by lard. As long as the animal was raised properly, animal fat is not only not dangerous for you, but incredibly healthy!
2. Leave space between the fries. If you bunch them too close together, the steam that comes off the fries during the baking process makes them soggy and you don’t get that crispy outside layer that you’re going for. You’re better off using an extra baking sheet, than squishing all of the fries close together!
If you do those 2 things, you’re good to go. From there, feel free to get creative with spices like chili and cumin. Or keep it classic with sea salt. Looking for a dip? I love mixing my homemade mayonnaise with a clean Sriracha sauce for a spicy dip.
Which ever way you go with these, you can rest easy knowing that they are truly healthy for you! On top of that, they are compliant with paleo, the autoimmune protocol, low fodmap (if you keep the portion very moderate) and plant-based diets. But most importantly, they’re awesome – especially when making burgers!
Sweet Potato Fries
2015-03-19 17:21:22
Serves 4
Paleo, AIP, Vegan.
Delicious and Nutritious.
Perfect side dish for a grass-fed burger!
So you might be curious as to why this grain-eschewing gal is posting a recipe for a pasta salad. Let me tell you!
I am a huge fan of balance, as long as it doesn’t harm you. There are foods that I am physically unable to eat (dairy, legumes), chemicals that I avoid like the plague (artificial sweeteners, colours), foods that I choose to avoid because of my genetic predispositions and our understanding of how they damage our gut (gluten), and foods that aren’t the end of the world if I eat, but do mess up my system a little (vegetable oils, brown rice, quinoa, corn). Then there are some grey-area foods that my body tolerates just fine, such as white rice.
Wait what? White not brown rice? Correct. But what about the fibre? Vegetables contain fibre, it’s a non-issue. But white rice is a grain! Correct. And grains cause gut irritation, nutrient deficiencies and inflammation! Correct.
So why white rice?
Well first of all – let’s take a look at the cultures who have eaten rice for thousands of years. I challenge you to find a single culture who eats brown rice. Spoiler: you won’t be able to. Why not? There was an inherent understanding, a wisdom passed down through generations, about the importance of polishing rice.
Rice is harvested “brown”, which means the bran and the germ are still on the grain. The bran is the plant’s defence mechanism against predators. These defence mechanisms (phytates, lectins) can cause an awful lot of damage to the gut – especially in those susceptible. Not to mention they bind to minerals which prevents us from absorbing them. So even if technically the whole rice grain contains more nutrients than the polished grain, it does not take into account our inability to obtain nutrients from them. Next is the germ. It contains most of the nutrients required for nourishing the grain and allowing it to reproduce. But it also specifically contains protease inhibitors, that prevent germination until the ideal environment is achieved. You don’t see rice grains germinating while still on the plant, or in your cupboard, do you? But create the right environment and they will start to sprout! Protease inhibitors are responsible for this. What exactly are protease inhibitors? They inhibit enzymes that break down proteins – so if you’re relying on whole grains and legumes as your primary protein source, keep in mind that these protease inhibitors are significantly reducing the small amount of protein that these plants actually contain. (note: it is possible to reduce the impact of phytates, lectins and enzyme inhibitors by soaking, sprouting and fermenting your grains and legumes)
Since most of the gut-irritating, nutrient-binding, inflammatory compounds of rice are found in the bran and the germ, people who have relied on rice for thousands of years, learned quickly that by polishing the grain, you can remove most of the irritating compounds!
Unfortunately our ego-centric, North American approach has gotten us in trouble once again. We accused these cultures of eating rice the wrong way, because they’re getting rid of the fibre! Heaven forbid! Little did we understand how important removing that fibre really was…
Okay, so how bad is brown rice for you really? Well if your health is on point, then be my guest, eat it. But I can speak from both personal and clinical experience when I say that brown rice does a number on the digestive tract. I have not had a single client be able to reintroduce brown rice without experiencing some kind of digestive distress. And if you have an autoimmune condition? Well it’s out of the question. Learn more about that here.
So what does this all mean? For my personal health issues, I have discovered that I do very well on white rice. It is often called a safe starch – which is exactly how I feel about it. Now, don’t get me wrong, I am in no way expecting to obtain all sorts of nutrients from white rice! But I also know it’s not going to hurt me. So while it doesn’t routinely replace nutrient-dense starches like root veggies and tubers, it does make an appearance in my diet from time to time! And now we’ve come full circle to how I started this post…
Balance!
White rice is not only delicious (hello Thai food and sushi!), but it is fairly ubiquitous. Most restaurants have rice as a side dish, many gluten-free treats use white rice and to be honest, when my gut has been damaged by an accidental dairy-bombing, white rice is one of the only foods I can tolerate for the first 24 hours. That and broth of course!
Back to the pasta salad! Last week I was asked to bring a pasta salad to a party I was attending. There were several dietary limitations to consider – namely a child with nut allergies, a few people who follow a vegetarian diet, and my own. I decided to use white rice noodles, also known as vermicelli, instead of gluten-free pasta. Gluten-free pasta is usually made with brown rice, quinoa, corn etc. so I can eat it in a pinch, but I really prefer not to. Since vermicelli is an Asian pasta, I used that as my inspiration and created this Asian Inspired Pasta Salad! Enjoy!
2 tbsp coconut aminos (coconut seasoning in Canada) or gluten-free tamari
sea salt
black pepper
Pasta Salad
1 red pepper, cut into match sticks
2 cups of snap peas, ends trimmed, peas cut in half
3 green onions, diced
2 oranges, segmented and cut into bite-sized pieces
1 one pound bag of coleslaw mix
½ packed cup cilantro, chopped
1 bag of vermicelli, cook as directed
2-3 tbsp sesame seeds, toasted
Instructions
Combine all dressing ingredients in a jar and mix well.
Prepare all salad ingredients, except the vermicelli, toss together in a bowl.
Add dressing to the veggies and toss to combine. Let sit for an hour or so, if you have the time!
Prepare the vermicelli as directed - it usually only takes a few minutes in boiling water.
As soon as the vermicelli is done (don't overcook it!), drain it, rinse under cold water, drain again and toss with the veggies.
Chill before serving.
Top with toasted sesame seeds.
Notes
Chopped cashews or even peanuts (if tolerated) would be a great addition to this dish.
Looking to add protein? Some cold shrimp would be perfect!
Don't have bagged coleslaw? Not to worry. Simply add in veggies that stand up well in coleslaw - think carrots, cabbage, broccoli and kale. Shred or slice thinly and use in place of the coleslaw mix.
You can make this 100% grain free by using zucchini noodles or sweet potato starch noodles (often found at Asian supermarkets)
By Amanda Naturally
Amanda Naturally http://www.amandanaturally.com/
Have you ever used vermicelli before? What’s your favourite way to use this safe starch?
Parties and social gatherings are more difficult for those of us who avoid specific foods for health reasons. It becomes significantly easier when you host, or if you are attending a pot luck, because you know that you will at least be able to eat what you make! The key is bringing something that not only you can eat, but that most of the other guests will enjoy as well. I can tell you from personal experience, when dealing with food allergies, you become way less picky about the things you can eat! I constantly have to remind my husband that while the biscuits I make are good, they are no way identical to gluten-filled ones (although he somehow still can’t see the difference!). So my goal is to make things that are delicious for everyone, not just those of us who have adapted to gluten/grain-free versions!
One of my goals with this blog is to present simple, nourishing food. To show anyone who may stumble across this little piece of the blogosphere that it is easy to make food that tastes amazing, is budget-friendly, and is healing to your body, whether you are the picture of health, or dealing with a serious health crisis.
So you might be curious as to why this grain-eschewing gal is posting a recipe for a pasta salad. Let me tell you!
