Category Archives: In The Kitchen

Healthy from scratch recipes and other kitchen tips!

Red Curry Mussels

| 0 Comments | Beatty Protocols, Kitchen Tutorials, Meals, Recipes

Red Curry Mussels | grain free, low carb, nutrient dense | AmandaNaturally.comMussels have been a restaurant go-to of mine for a long time now! Living with food allergies can be challenging when it comes to eating out – especially since so many people love Italian (read: wheat and cheese). However most of the time there’s a mussel dish on the menu, and usually it’s in a simple tomato or wine sauce (although my favourite is thai curry mussels – hence the recipe below!). Add a side salad, or a side of fries if you’re into that (who isn’t?!), and boom – a naturally grain & dairy free meal. Bonus is they’re usually on the appetizer section of the menu so end up being much more reasonably priced than the entrees!

So why would we want to eat mussels? Well aside from being delicious, they’re incredibly nutrient dense. Any time we eat the entire animal, we end up eating the organs, and since so many people these days are adverse to eating things like liver, kidney or heart, eating a whole-animal in the form of shellfish gets all that organy-goodness into you, without you even knowing it! (although you know it now, so try to forget it if that knowledge skeeves you out!)

Shellfish are a mineral powerhouse, specifically when it comes to the thyroid-supporting minerals iodine and selenium,  which tend to be quite low in a Standard North American Diet. Seafood is also a highly bioavailable protein that tends to be easier to digest, so if you have a weak, damaged or irritated digestive tract – or if you’re transitioning to animal proteins after avoiding them for any length of time – seafood is a great place to start. Seafood is also high in the protein glycine (also found in bone broth) which is important for supporting connective tissue in the body (ie. healing leaky gut, joints, skin and other membranes!).

Now, when it comes to actually preparing mussels at home, it’s not as straight-forward as say, baking chicken or grilling a burger. But it’s also incredibly simple – I promise! You just need to learn how, which you can below!

Red Curry Mussels

IMG_8598Ingredients

  • 4 lbs mussels, debearded
  • 2 tbsp coconut oil (or other fat)
  • 2 onions, diced
  • 2 cloves garlic, minced
  • 1 tbsp ginger, chopped
  • 1 tbsp red curry paste (I like Aroy D brand)
  • 2 cups broth (homemade is best!)
  • 2 cups water
  • sea salt (omit if using store-bought broth)
  • ½ cup full-fat canned coconut milk (I like Aroy D brand)
  • chopped cilantro, for garnish

Step 1 – Make sure all of the mussels are fully debearded. To do this, hold the mussel under running water and rinse off any debris. If there is gunk coming out from the inside of the mussel, gently pull on it until it releases and discard. 

Step 2 – At the same time as you are debearding, take note of any mussels that are not firmly closed. If slightly open, knock on it, if it is still alive it should close in response to the knocking. If it remains open, discard – you do not want to eat a dead mussel! 

Step 3 – Once all of the mussels are debearded, set them aside. Heat coconut oil over medium high and sauté onions for about 5 minutes.

Step 4 – Add garlic, ginger and curry paste and cook for about 30 seconds, stirring frequently.

Step 5 – Add broth, water and sea salt (if using), bring to a simmer.

Step 6 – Add in mussels, cover with a lid and steam for 5 minutes. 

Most, if not all, of the mussels should open up. Discard any that do not.

Step 7 – Stir in coconut milk, heat through and serve topped with cilantro. Enjoy with a side salad and sweet potato fries to dip into any extra broth!

 

Red Curry Mussels
Serves 4
Homemade restaurant-style dinner that is quick and jam-packed with nutrients. Free from dairy and grains as well!
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Prep Time
15 min
Cook Time
10 min
Total Time
25 min
Prep Time
15 min
Cook Time
10 min
Total Time
25 min
Ingredients
  1. 4 lbs mussels, debearded
  2. 2 tbsp coconut oil
  3. 2 onions, diced
  4. 2 cloves garlic, minced
  5. 1 tbsp ginger, chopped
  6. 1 tbsp red curry paste
  7. 2 cups broth (homemade is best!)
  8. 2 cups water
  9. sea salt (omit if using store-bought broth)
  10. ½ cup full-fat canned coconut milk
  11. chopped cilantro, for garnish
Instructions
  1. 1. Make sure all of the mussels are fully debearded. To do this, hold the mussel under running water and rinse off any debris. If there is gunk coming out from the inside of the mussel, gently pull on it until it releases and discard.
  2. 2. At the same time as you are debearding, take note of any mussels that are not firmly closed. If slightly open, knock on it, if it is still alive it should close in response to the knocking. If it remains open, discard - you do not want to eat a dead mussel!
  3. 3. Once all of the mussels are debearded, set them aside. Heat coconut oil over medium high and sauté onions for about 5 minutes.
  4. 4. Add garlic, ginger and curry paste and cook for about 30 seconds, stirring frequently.
  5. 5. Add broth, water and sea salt (if using), bring to a simmer.
  6. 6. Add in mussels, cover with a lid and steam for 5 minutes. Most, if not all, of the mussels should open up. Discard any that do not.
  7. 7. Stir in coconut milk, heat through and serve topped with cilantro.
Notes
  1. My favourite brand of coconut milk and thai curry paste is Aroy D. It can be found at international or Asian supermarkets, or sometimes in the international aisle of a major grocery chain.
Amanda Naturally http://www.amandanaturally.com/

Bacon, Guac & Tomato Bites (and why you don’t need to be afraid of bacon!)

| 0 Comments | Apps, Snacks & Sides, Beatty Protocols, Recipes

Bacon, Guac & Tomato Bites | AmandaNaturally.comIn honour of the ridiculous report released by the WHO earlier this week (saying that bacon and red meat are akin to cigarettes regarding cancer risk), I’ve decided to share a go-to appetizer in my house – Bacon, Guac & Tomato Bites! This doesn’t even really require a recipe per se, it’s more basic directions for the world’s best appetizer!

But briefly, before I jump into the awesomeness that are my BGT Bites, I just want to post a few links to solid articles (and my favourite quotes from each) to put you at ease for eating both red meat and bacon:

World Health Organization, Meat & Cancer – Zoe Harcombe

“…the baseline for the processed meat eaters showed that they were far less active, had a higher BMI, were THREE TIMES more likely to smoke and almost TWICE as likely to have diabetes. This makes processed meat a MARKER of an unhealthy person, not a MAKER of an unhealthy person.”  (bold emphasis is mine)

The Link Between Meat & Cancer – Dr. Sarah Ballantyne

“Where heme becomes a problem is in your gut: the cells lining your digestive tract metabolize it into cytotoxic compounds (meaning toxic to living cells), which can then damage your colonic mucosa, cause cell proliferation, and increase fecal water toxicity—all of which raise cancer risk….Here’s where vegetables come to the rescue! Chlorophyll, the pigment in plants that makes them green, has a molecular structure that’s very similar to heme. As a result, chlorophyll can block the metabolism of heme in your intestinal tract and prevent those toxic metabolites from forming. Instead of turning into harmful byproducts, heme ends up metabolized into inert compounds that are no longer toxic or damaging to your colon.” (bold emphasis is mine)

Bacon Causes Cancer? Sort of. Not Really. Ish. – Sarah, Zhang at Wired

“…smoking increases your relative risk of lung cancer by 2,500 percent; eating two slices of bacon a day increases your relative risk for colorectal cancer by 18 percent. Given the frequency of colorectal cancer, that means your risk of getting colorectal cancer over your life goes from about 5 percent to 6 percent…” (bold emphasis is mine)

“[The list of carcinogenic compounds] includes processed meat, and also asbestos. Also alcohol (boo!) and sunlight (yup!).”

“Risk assessment involves looking at different scenarios, finding out real-world exposure levels, and weighing possible benefits. (Useful drugs like Tamoxifen—used to treat breast cancer—are also carcinogens, for example.)”

The moral of the story is: The medical literature simply does not support these recommendations. I am confident in my understanding of the medical literature, to continue to recommend the consumption of a moderate amount of meat (ideally grass-fed, pasture-raised whenever possible) along side as many vegetables as possible.

Now that that’s out of the way….BACON!

Bacon, Guac & Tomato Bites (a.k.a. BGT Bites)

Ingredients

1 lb pastured bacon (or organic thick cut)

1-2 cups guacamole (see recipe)

1 pint cherry or grape tomatoes

Directions

  1. Preheat oven to 400F. 
  2. Slice each piece of bacon into 4 equal pieces. If the slice of bacon is particularly short, only cut into 3 pieces. They lose quite a bit of their size once cooked, so don’t cut too small!
  3. Bake for 15-20 minutes, until very crisp.
    1. Option 1: lay flat on parchment paper lined baking sheet
    2. Option 2: line baking sheet with tin foil, place baking rack on top, lay bacon on rack. This allows you to save the rendered back grease for later use (hello bacon-fried eggs and bacon-mayo!)
  4. Meanwhile, make a batch of guacamole. If you’re out of time, or there aren’t any ripe avocados, Wholly Guacamole is fairly clean. As is the one found at Costco.
  5. Slice the grape/cherry tomatoes into discs – approximately 3-4 slices per tomato.
  6. Remove bacon and let cool.
    1. NOTE: If you are assembling this appetizer elsewhere, store the 3 ingredients in separate containers. You can transport the guac in the ziploc bag (see below), just make sure to squish it all into one corner and get rid of every last bit of air to prevent it from browning! Keep the bacon and tomatoes in separate containers to prevent the bacon from getting soggy. A piece of paper towel in with the bacon can also help this.
  7. Assemble BGT Bites – line a serving tray with bacon pieces. Spoon the guac into the corner of a ziploc bag. Cut off the corner and use like a pastry bag – squeezing a dollop of guac onto each piece of bacon. Top with a tomato slice!

Bacon, Guac & Tomato Bites | AmandaNaturally.com

Pumpkin Spice Muffins

| 0 Comments | Apps, Snacks & Sides, Beatty Protocols, Breakfasts, Recipes, Treats

Pumpkin Spice Muffins | grain free, gluten free, nut free | AmandaNaturally.comWell it’s about time I posted a pumpkin recipe this fall!

I’m a huge fan of the pumpkin-spice obsession that occurs as of October 1. Normally I stick with homemade pumpkin spice lattes using my pumpkin spice creamer, but sometimes I get a little more creative.

Case in point, this recipe for pumpkin spice muffins! I opened a 500mL can of pureed pumpkin for a few PSLs last week and knew I was running out of time before the remaining pumpkin went bad, so I whipped up a few dozen of these bad boys.

I have a feeling these Pumpkin Spice Muffins will become a common occurrence in our household!

NOTE: you will likely want to double this recipe. If you don’t think you will be able to finish them within a week (you will though, trust me), they freeze really well!

PS. Have extra pumpkin puree? Why not make some delicious no bake pumpkin pie squares?

Pumpkin Spice Muffins
Serves 12
A delicious, fall-inspired muffin - free of grains, refined sugar and nuts! Safe for schools. Perfect for cool fall mornings.
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Prep Time
15 min
Cook Time
30 min
Total Time
45 min
Prep Time
15 min
Cook Time
30 min
Total Time
45 min
Wet Ingredients
  1. 6 eggs, brought to room temperature
  2. ½ cup coconut oil, melted
  3. ¼ cup honey
  4. ½ tsp vanilla extract
  5. 1½ cups pumpkin puree
  6. ½ cup mashed ripe banana
Dry Ingredients
  1. 1 cup shredded coconut, unsweetened
  2. ½ cup coconut flour, sifted
  3. 1 tbsp pumpkin pie spice (increase if you like really spicy muffins)
  4. 1 tsp cinnamon
  5. ½ tsp sea salt
  6. ½ tsp baking soda
Optional Ingredients
  1. raisins
  2. chopped dates
  3. pecans
  4. walnuts
  5. chocolate chips
Instructions
  1. Preheat oven to 350F. Line muffin tin with silicon liners.
  2. Combine wet ingredients in a bowl.
  3. Combine dry ingredients in another bowl.
  4. Add dry ingredients to wet and mix really well. It will thicken up after a few minutes.
  5. Using an ice cream scoop, scoop a generous serving into each muffin liner. They don't rise a lot, so fill them up to the top!
  6. Bake for 30 minutes, or until set and slightly golden.
  7. Let cool and enjoy!
Notes
  1. It is important to have the eggs at room temperature so they don't cause the coconut oil to solidify. If you don't have time to leave them out, simply place them in a bowl and cover with hot tap water for about 10 minutes, while you prepare the rest of the ingredients.
  2. These muffins freeze really well so I always make a double batch and freeze half.
Amanda Naturally http://www.amandanaturally.com/
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