superfood protein dip

Edamame Protein Dip

I’ve mentioned before my love of dips. I honestly think dipping something crunchy into something soft is the best snacking experience. Many people limit their dipping to parties but with this ultra healthy superfood edamame protein dip recipe you can treat yourself completely guilt free at home any time. Keep in mind that this is not a phase one elimination diet recipe!

This recipe does contain edamame, a soy product as well as a legume. It’s a great way to test soy in your elimination diet without having to make an entire tofu dish. Many soy products can be a healthy addition to any diet. Especially because they pack a ton of protein into a small package. Edamame can be a welcome change from traditional bean dips and they also contain as much fiber as the other legumes would.

I used both frozen edamame and broccoli for this recipe. I like to buy the shelled edamame, also known as mukimame, and take some of the effort out of the preparation but it does make this edamame protein dip just slightly more expensive than buying the soy peas in the shells. Frozen broccoli cuts and florets are fairly cheap and this is a great way to use them since it’s normally not as appetizing to eat the cut chunks by themselves as a side.

Green tea adds an extra antioxidant boost with a mild earthy flavor. I can assure you that this snack is unlike other dips you’ve tried. When you bring it to a party and people as “what’s the recipe” please send them to my site 😉

I found the inspiration for this recipe in a cookbook that billed this as a low fat guacamole. I changed quite a few things but I would never tell you that edamame and broccoli could ever disguise themselves as avocados. Avocados are magic and unique and even though I’m allergic to limes I will never give up guacamole. This is not guacamole. This is, however, a delicious dip in its own right that is packed with vitamins, fiber, and protein. Someone get the health nuts together and tell them to stop naming things after better things that already exist!

Speaking of guacamole, try my nightshade and citrus free version of pineapple guacamole.

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buy green tea on amazon
buy green tea on amazon

Edamame FAQ

What is edamame?

Edamame is whole, young, green soybeans. Typically it is served in the pod.

Is edamame a vegetable?

Yes. Edamame is a vegetable and is even referred to a vegetable soybeans as an alternative title.

Is edamame keto?

Not exactly. As a legume they are typically excluded from keto diets. However, the high fiber carbon offsets a high percentage of the carbohydrates making its net carbs relatively low. A strict keto diet will eliminate edamame but a more casual one could allow it.

Can you eat edamame pods?

No. The outer shells are not edible.

Can dogs eat edamame?

Yes. Edamame is safe for dogs to eat but should not make up a substantial portion of their diet.

Ingredients

  • 1 cup shelled edamame
  • 1 cup broccoli (florets and pieces)
  • 3 cloves garlic
  • 2 tbsp apple cider vinegar
  • 2 tbsp olive oil
  • ¼ cup fresh parsley (stems and leaves)
  • 2 tsp salt
  • ½ tsp black pepper
  • up to ½ cup steeped green tea (room temperature)

Instructions

  1. Cook the edamame and broccoli, either steam for 5-7 minutes or microwave from frozen for about 3 ½ minutes. They should be soft but not cooked pale.
  2. place all ingredients except green tea in blender or food processor
  3. blend until the vegetables are getting quite small
  4. slowly add green tea and blend between additions until desired consistency is achieved
  5. chill for at least 1 hour and serve cold
superfood protein dip

Edamame Protein Dip

Prep Time 15 minutes
Course Side Dish, Snack
Cuisine American
Servings 6 servings

Ingredients
  

1 cup shelled edamame

    1 cup broccoli (florets and pieces)

      3 cloves garlic

        2 tbsp apple cider vinegar

          2 tbsp olive oil

            ¼ cup fresh parsley (stems and leaves)

              2 tsp salt

                ½ tsp black pepper

                  up to ½ cup steeped green tea (room temperature)

                    Instructions
                     

                    Cook the edamame and broccoli, either steam for 5-7 minutes or microwave from frozen for about 3 ½ minutes, they should be soft but not cooked pale

                      place all ingredients except green tea in blender or food processor

                        blend until the vegetables are getting quite small

                          slowly add green tea and blend between additions until desired consistency is achieved

                            chill for at least 1 hour and serve cold

                              Keyword citrus free, legume free, nut free
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                              Nightshade free pasta sauce

                              Nightshade Free Pasta Sauce

                              Doing an elimination diet was very enlightening for me. One of the things I discovered is that I’ve been harboring a tomato allergy for who knows how long. Tomatoes also seem to have been the culprit for a large percentage of my acne! That means that figuring out a nightshade free pasta sauce recipe also became mandatory.

                              Because that means if I want to remain acne and rash free I have to give up a lot of my favorite foods. Pizza, pasta, BBQ sauce, so many delicious tomato based saucey dishes. I am not the kind of person to just give in though so I’ve managed to come up with nightshade free alternatives for all of these. 

                              This nightshade free pasta sauce can be used at the beginning of any elimination diet. Once you can eat wheat you can use it over standard pasta but you could use it over zucchini noodles (zoodles) just as easily and have a completely fair game phase one elimination diet meal right from the start!

                              I looked through a ton of “nomato” sauce recipes and almost all of them use beets. I was very hesitant to try this because I really don’t like beets. I’ve always thought they taste like dirt. I still think that, honestly. But I have figured out a couple of tricks to neutralize the taste. First make sure to scrub and peel your beets. Or you can use canned beets which have already taken care of that for you. Second, cook them all the way down, you want to bring out their sugar. Third, acid, any time you’re cooking beets use vinegar. I also noticed that the beet flavor wasn’t as strong the next day. Try refrigerating the sauce over night to let all the other flavors merge before serving.

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                              buy a zucchini spiraler on amazon

                              Do canned foods have less nutritional value?

                              No! This is a common myth. People like to believe that fresh, raw, unpreserved, etc is always better. The simple fact is that this is not true. Canned and frozen foods are typically preserved at the peak of freshness. They are preserved when the fruits and vegetables are at their most ripe and therefore most nutrient dense.

                              When you buy fresh produce it is often before or after it’s peak date. Additionally, these foods are shipped in a wide range of temperature conditions which cause the foods to ripen unnaturally or rot faster. Foods that are to be sold “fresh” are also often picked before they are ripe in order to ripen on the journey instead, this stunts their nutritional growth.

                              Some companies artificially induce the ripening process with various chemical compounds. If you’re looking for completely untainted food the only way to do it is to grow your own. But buying canned and frozen is not a strategy to ignore. Many companies that grow for the can and freezer market actually have a more natural ripening process and in many ways might be even better for you than so called fresh produce. So go ahead! Buy that can of beets for this nightshade free pasta sauce recipe. It’s good for you and so much easier!

                              source: Healthline: Canned Food: Good or Bad?

                              Are beets good for you?

                              Absolutely! Beets are full of nutrients and fiber that make them a healthy addition to any diet. They’re known for their anti-inflammatory properties which make them great for joint pain and health concerns like high blood pressure. Beet juice is an often studied beverage that many people swear by as the perfect drink for exercise recovery.

                              I personally don’t love beets, I think they’re an acquired taste, but if you do make sure to include them in your diet. It’s always great to add some extra plant based fiber into your meals and this pasta sauce recipe aids in that goal.

                              source: Cleveland Clinic

                              Ingredients

                              • 1 yellow onion
                              • 1 large beet or one 15 oz can sliced beets, drained
                              • 2 carrots
                              • ½ tsp dried basil
                              • ½ tsp dried oregano
                              • ¼ tsp dried marjoram
                              • ½ tsp coarse ground black pepper
                              • 1 tsp dried parsley
                              • 1 ½ tsp salt
                              • 2 tbsp red wine vinegar
                              • 2 tsp honey
                              • dash cinnamon
                              • olive oil
                              • up to 1 ¼ cup vegetable broth

                              Instructions

                              1. coarsely chop the onions, beets, and carrots 
                              2. heat your cast iron or nonstick skillet with the olive oil
                              3. saute the vegetables in the olive oil until the beets are soft enough to cut with a spoon, the larger the chop the longer this will take but the deeper the flavor will be, if the veggies start to stick use a little of the vegetable broth to release them. If using canned beets add them to the carrots and onion after the carrots begin to brown
                              4. add the dry seasonings to the hot pan and stir to blend
                              5. transfer the mixture to a food processor or blender, add the vinegar and honey
                              6. blend well while slowly adding the vegetable broth until the desired consistency is reached
                              Nightshade free pasta sauce

                              Nightshade Free Pasta Sauce

                              Prep Time 10 minutes
                              Cook Time 30 minutes
                              Course Main Course
                              Cuisine Italian
                              Servings 4 Servings

                              Ingredients
                                

                              • 1 yellow onion
                              • 1 large beet or one 15 oz can sliced beets drained
                              • 2 carrots
                              • ½ tsp dried basil
                              • ½ tsp dried oregano
                              • ¼ tsp dried marjoram
                              • ½ tsp coarse ground black pepper
                              • 1 tsp dried parsley
                              • 1 ½ tsp salt
                              • 2 tbsp red wine vinegar
                              • 2 tsp honey
                              • dash cinnamon
                              • olive oil
                              • up to 1 ¼ cup vegetable broth

                              Instructions
                               

                              • coarsely chop the onions, beets, and carrots heat your cast iron or nonstick skillet with the olive oil
                              • saute the vegetables in the olive oil until the beets are soft enough to cut with a spoon, the larger the chop the longer this will take but the deeper the flavor will be, if the veggies start to stick use a little of the vegetable broth to release them.
                              • If using canned beets add them to the carrots and onion after the carrots begin to brown
                              • add the dry seasonings to the hot pan and stir to blend
                              • transfer the mixture to a food processor or blender, add the vinegar and honey
                              • blend well while slowly adding the vegetable broth until the desired consistency is reached
                              Keyword citrus free, nightshade free recipes, sauce
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                              almond butter no bake chocolate clusters

                              Almond Butter No-Bake Chocolate Clusters

                              These almond butter no-bake chocolate clusters are an absolute chocolate bomb. They’re so rich and really hit the spot when you have a serious dessert craving. You could actually use any nut butter that you have lying around, it doesn’t necessarily have to be almond. I just find almond to be one of of the most accessible ones. Make sure it’s the all natural kind, you don’t want anything besides almonds and salt in the ingredients list! 

                              You could use peanut butter for these, I have, and it’s delicious. However, I wanted this to be a nut reintroduction recipe for an elimination diet and peanuts are tucked away in the legume category. Similarly, you don’t have to use almond milk for the milk. I just figured almonds go with almonds. But if you have oat or coconut milk those would work as well for these almond butter no-bake chocolate clusters without also introducing any other ingredients into your elimination diet. Using those milk alternatives also make this a delicious vegan dessert!

                              It is imperative that you store these almond butter no bake chocolate clusters in the fridge. We are not taking the time to temper the chocolate with this simple dessert so they will melt very easily at a high room temperature. They will also melt in your hands. But that’s okay because you’ll be eating them too fast to even notice! I’m literally eating one right now as I type this and I know this will be a recipe I return to again and again even though I’m no longer on my elimination diet.

                              Also let me just say that these were very difficult to photograph. Chocolate clusters are not the most photogenic things! They just looked like unappealing brown lumps most of the time, but they taste so good I swear! I tried to make it so that you could see the all important grains of salt on top too, I think I at least captured that aspect. But believe me, despite appearances these are ooey gooey chocolate bombs.

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                              Does salt enhance chocolate?

                              Yes!! Whether you’re cooking savory or sweet you’re going to want to add a pinch of salt to everything you make. Salt both enhances sweetness and masks bitterness which means it’s the perfect ingredient to add to chocolate dessert recipes. (Also coffee, I put a pinch in every cup of coffee I make and it makes a world of difference!) This is especially noticeable if you’re stuck buying less expensive chocolate or coffee. I know most of us can’t afford to buy anything except for store brand chocolate chips and salt brings it up a big level.

                              These almond butter no bake chocolate clusters use a pinch of salt in the recipe and are then sprinkled with coarse salt on top. This is mandatory for this recipe! Especially because we’re using lower quality chocolate. Semi-sweet chocolate chips are affordable but not exactly the highest end chocolate out there. The little bit of salt added to this flavorful elimination diet recipe brings the chocolate flavor out and hides the bitterness that might be present. It does all of this without adding a ton of extra sugar! Double win!

                              This is THE dessert hack.

                              Elimination Diets and Chocolate

                              Cocoa itself is not forbidden on most elimination diets. However, a lot of chocolate products contain troublesome ingredients like dairy, gluten, soy, or nuts. When shopping for chocolate products make sure to look for labels like “allergen friendly,” “certified gluten free,” and “vegan.” It also helps to look for items that say they are pure and unsweetened. Get as close to nothing but cocoa as you can and you should be safe.

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                              buy gluten free cocoa on amazon

                              Ingredients

                              Instructions

                              1. line a baking sheet with wax paper
                              2. in a medium saucepan combine maple syrup, sugar, vanilla, almond milk, coconut oil, and cocoa over medium low heat
                              3. stir frequently until combined and slowly bring to a bubble
                              4. once bubbling (not a full boil) stir continuously for about 1 minute
                              5. remove from heat and add remaining ingredients 
                              6. drop spoonfuls of the batter (about 1 ½ tbsp) onto the wax paper lined baking sheet
                              7. gently sprinkle the coarse salt on top of the clusters
                              8. chill in the fridge for at least 15 minutes to set
                              9. serve chilled, store in the fridge
                              almond butter no bake chocolate clusters

                              Almond Butter No Bake Chocolate Clusters

                              Prep Time 30 minutes
                              Course Dessert
                              Cuisine American
                              Servings 12 servings

                              Ingredients
                                

                              • ¼ cup real maple syrup
                              • 2 tbsp granulated sugar
                              • ½ tsp vanilla extract
                              • 2 tbsp almond milk or preferred plain milk
                              • 3 tbsp coconut oil
                              • 3 tbsp unsweetened cocoa powder
                              • 1 pinch salt
                              • 1 ¼ cups rolled oats
                              • cup salted natural almond butter crunchy or creamy
                              • ½ cup vegan or allergen friendly semi-sweet chocolate chips
                              • about 1/2 tsp of coarse salt kosher or sea salt for topping

                              Instructions
                               

                              • line a baking sheet with wax paper
                              • in a medium saucepan combine maple syrup, sugar, vanilla, almond milk, coconut oil, and cocoa over medium low heat
                              • stir frequently until combined and slowly bring to a bubble
                              • once bubbling (not a full boil) stir continuously for about 1 minute
                              • remove from heat and add remaining ingredients drop spoonfuls of the batter (about 1 ½ tbsp) onto the wax paper lined baking sheet
                              • gently sprinkle the coarse salt on top of the clusters
                              • chill in the fridge for at least 15 minutes to set
                              • serve chilled, store in the fridge
                              Keyword dairy free, egg free, gluten free recipes, vegan
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                              creamy broccoli chicken casserole

                              Creamy Chicken and Broccoli Casserole

                              This creamy chicken and broccoli casserole is one of my favorite new recipes to come out of my elimination diet. This unbelievably stick to your ribs homestyle meal can be eaten even in phase one of the elimination diet! 

                              Many casseroles contain a bunch of off limits ingredients such as dairy, wheat, corn, or eggs. This elimination diet friendly casserole is a filling meal that has zero common allergens. If you don’t like or can’t have coconut milk you may swap it for oat milk but it is going to be a bit less on the rich and creamy side due to the lower fat content.

                              I can always tell that I’ve found a real winner of a recipe when my husband goes back for seconds. He scarfed this one down and went back for more before I even finished my first serving. It has all of the appeal of a traditional casserole with none of the trigger ingredients like wheat or dairy. I’m a big fan of dairy free recipes that still feel hearty. Although I love butter and cream they definitely tack on a ton of extra calories and make me feel more weighed down. This is a great option for a healthy weekday meal.

                              You will dirty up a few dishes making this one but I promise it’s worth it. If you make a big batch of the vegan nut free parmesan topping it is easy to store and use for several recipes over a few weeks. That will save you some time with the food processor. The vegan alfredo sauce comes together quite easily and is the key to making this casserole feel creamy and delicious. 

                              On top of being super tasty this creamy chicken and broccoli casserole even freezes well so make sure to keep some on hand for those unfortunate struggles in an elimination diet when you need to go through another detox phase. You’ll be so glad you have something worth craving for those setbacks.

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                              How to freeze leftovers

                              If you’re doing an elimination diet you’re going to want to keep some phase one meals stocked away for any relapses. Any time you reintroduce an ingredient and see a reaction you’re going to need to start all over again. This is easiest if you already have a handful of meals on standby. Then you don’t have to drop everything and start cooking immediately.

                              Many of my recipes here at Flavorful Elimination Diet are easily frozen. I’m a big meal prepper and always have extras. Most leftovers will stay safe in the freezer for 2-6 months. Just aim to rotate through them on a regular basis. It’s helpful to keep freezer safe labels on hand so that you can write dates on the containers to make sure everything stays fresh.

                              I’ve found that the easiest way to store leftovers is to portion out individual servings and put them into freezer safe containers. I have at least 2 dozen of these containers that I use for bringing my lunch to work and for storing leftovers in both the freezer and fridge. I love the twist tops so I don’t have to worry about them leaking.

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                              Ingredients

                              Instructions

                              1. Preheat oven to 350 degrees F
                              2. heat a skillet over medium low, drizzle with olive oil
                              3. saute the onion and carrot for 7-10 minutes until onions turn clear
                              4. add the broccoli and heat just until the florets turn bright green, about 2-3 minutes
                              5. in a large mixing bowl combine sauteed vegetables, chicken, rice, and vegan, nut free, alfredo sauce
                              6. in a small bowl whisk together chicken broth and mustard, parsley, thyme, salt, and pepper
                              7. place the chicken mixture in a greased 9×13 casserole dish
                              8. pour chicken broth mixture even over the casserole
                              9. top with vegan, nut free, parmesean topping
                              10. bake for 20 minutes to heat all the way through
                              11. serve hot!
                              creamy broccoli chicken casserole

                              Creamy Chicken Broccoli Casserole

                              Prep Time 15 minutes
                              Cook Time 20 minutes
                              Course Main Course
                              Cuisine American
                              Servings 6 Servings

                              Ingredients
                                

                              3 cups shredded chicken

                                3 cups cooked brown rice

                                  1 medium onion, chopped

                                    2 medium carrots, shredded

                                      4 cups small broccoli florets

                                        1 tbsp brown mustard

                                          1 tsp dried parsley

                                            ½ tsp dried thyme

                                              ¾ tsp salt

                                                ¼ tsp pepper

                                                  ½ cup chicken broth

                                                    1 batch vegan, nut free, alfredo sauce

                                                      ½ batch vegan, nut free, parmesan topping

                                                        olive oil

                                                          Instructions
                                                           

                                                          Preheat oven to 350 degrees F

                                                            heat a skillet over medium low, drizzle with olive oil

                                                              saute the onion and carrot for 7-10 minutes until onions turn clear

                                                                add the broccoli and heat just until the florets turn bright green, about 2-3 minutes

                                                                  in a large mixing bowl combine sauteed vegetables, chicken, rice, and vegan, nut free, alfredo sauce

                                                                    in a small bowl whisk together chicken broth and mustard, parsley, thyme, salt, and pepper

                                                                      place the chicken mixture in a greased 9×13 casserole dish

                                                                        pour chicken broth mixture even over the casserole

                                                                          top with vegan, nut free, parmesean topping

                                                                            bake for 20 minutes to heat all the way through

                                                                              serve hot!

                                                                                Keyword dairy free, egg free, gluten free
                                                                                rate this recipe!
                                                                                peach smoothie

                                                                                Peach Creamsicle Smoothie

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                                                                                This peach creamsicle smoothie is the perfect citrus free summer treat. It takes away the traditional orange from the creamsicle but I think that peach can be even better. They are creamier in a smoothie and you can always find canned or frozen peaches for when they’re not in season. Frozen oranges just don’t work that way! The water content of oranges is much higher than peaches so it’s easier to reach a creamy texture.

                                                                                I was so bummed when I discovered through my elimination diet that I have a citrus allergy. I never really thought about how often lemons, limes, and oranges find their way into things! So I’ve had to get a little creative with replacing that craving for bright fruits. Peach is a great alternative to orange for creamsicles cause they’re even the same nice inviting color. 

                                                                                I’m not a huge breakfast person so a smoothie is usually more of a weekend afternoon treat for me. It can be a great little natural sugar boost pick me up for when you are feeling sluggish. Make sure to get a reusable straw to keep around the house. Nobody wants to drink a smoothie without a straw and we all know we’re better than disposable ones by now. Seriously, any kind will do, I use the one that came with my reusable water bottle. Just clean it out right after you’re done with the smoothie and it’s really easy. You can also get a straw cleaner for pretty cheap.

                                                                                This peach creamsicle smoothie is safe for all phases of an elimination diet as long as you use coconut yogurt instead of any other vanilla flavored yogurt. If you have successfully added other ingredients back into your diet feel free to use your favorite yogurt instead. I honestly just really like coconut and have continued to use the yogurt and milk regularly. Even now that I can have real dairy!

                                                                                Which is better for a diet: smoothies or juice?

                                                                                Smoothies! Smoothies are healthier, more filling, and more variable than juice is. Smoothies are made by blending the ingredients while juicers essentially wring the liquid out. Therefore, smoothies retain all of their vitamins and fiber while juice is left with mostly sugar.

                                                                                You can make smoothies even heartier by using yogurt, nut or sun butters, chia or flax seeds, anything you can think of to give you a nutrient boost! This peach creamsicle smoothie is an easy place to start with your smoothie journey.

                                                                                Smoothies are also far more filling than juice. Since they retain their fiber they’ll keep you feeling satiated much longer than liquid juice. If you’re watching your calories both can be pretty calorically dense but juice will have you reaching for more food much quicker.

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                                                                                buy a blender on amazon

                                                                                Ingredients

                                                                                • 1 cup frozen, fresh, or canned peach slices (loosely packed)
                                                                                • ½ cup vanilla coconut yogurt
                                                                                • ½ cup coconut milk
                                                                                • 2 tbsp honey or real maple syrup
                                                                                • ½ tsp vanilla extract
                                                                                • pinch salt

                                                                                Instructions

                                                                                1. blend all ingredients in a food processor or blender until smooth
                                                                                2. serve cold
                                                                                peach smoothie

                                                                                Peach Creamsicle Smoothie

                                                                                Prep Time 5 minutes
                                                                                Course Breakfast, Snack
                                                                                Cuisine American
                                                                                Servings 1 Serving

                                                                                Ingredients
                                                                                  

                                                                                1 cup frozen, fresh, or canned peach slices (loosely packed)

                                                                                  ½ cup vanilla coconut yogurt

                                                                                    ½ cup coconut milk

                                                                                      2 tbsp honey or real maple syrup

                                                                                        ½ tsp vanilla extract

                                                                                          pinch salt

                                                                                            Instructions
                                                                                             

                                                                                            blend all ingredients in a food processor or blender until smooth

                                                                                              serve cold

                                                                                                Keyword citrus free, dairy free, soy free recipes
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