sweet potato hummus

Sweet Potato Hummus

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I love sweet potatoes. I also love dips. Any good dip that I can use for veggies, chips, anything crunchy that I can put in something smooth. So good! The full elimination diet does not allow for traditional hummus made with chickpeas. Legumes and beans of all kinds are out of the picture for several phases of an extreme elimination diet. So how can we dip?!

This recipe replaces the chickpeas with roasted sweet potatoes. When cooked sweet potatoes are blended they create a completely different texture. Never use a food processor or blender for mashed potatoes, you’ll end up with gluey potatoes. However, when you use it for a dip the result is a silky smooth hummus that doesn’t make you feel like you’re dipping a celery stick into mashed potatoes.

The smoked paprika in this recipe is totally optional. If you are not yet to a phase of an elimination diet that allows nightshades please leave it out. However, if you’ve already passed that phase the smoked paprika will give a nice depth of flavor to compliment the sweet potatoes. If you still want some smokiness without the nightshades you can consider using liquid smoke, a tiny tiny little dash will do. Even better, use a smoked salt! I think it’s a noticable enough flavor to keep a bag of it in my pantry. Or, you could even smoke the sweet potatoes instead of roasting them. If you’re one of the lucky few who has an in-home smoker please do this and let me know how it turned out!

For dipping purposes you can always stick with the classic carrot and celery sticks. I also found that some brands of sweet potato or root vegetable chips are elimination diet safe. Check the ingredients closely to make sure there are no nightshades and nothing with gluten, corn, or any other common offenders.

What is tahini?

Tahini is a sauce made from toasted and hulled sesame seeds. Sesame seeds are a somewhat common food allergen so your specific elimination diet may eliminate them. Talk to your doctor about whether or not this ingredient needs to be included in your elimination diet. If you are eliminating sesame products simply exchange the tahini in this recipe for sunbutter. Aka sunflower seed butter. It will give the same texture and a similar flavor profile as well as provide some of the necessary fat that will make this sweet potato hummus extra rich and creamy.

Ingredients

  • 3 small sweet potatoes (about 1 lb), chopped
  • 3 tbsp tahini (use sunflower butter if avoiding sesame)
  • 1 tbsp + 1 tsp white wine vinegar
  • ¼ tsp smoked paprika or smoked salt (optional)
  • ¼ tsp garlic powder
  • 1 tsp dried parsley
  • ½ tsp salt, or to taste
  • ¼ cup vegetable broth
  • olive oil
  • salt and pepper
  • 2 tbsp pepitas (optional for topping)

Instructions

  1. preheat oven to 450 degrees F
  2. on a foil lined baking tray drizzle chopped sweet potatoes with olive oil and sprinkle liberally with salt and pepper
  3. roast sweet potatoes for 25-30 minutes, stirring once about halfway, until browned on the outside, and soft on the inside
  4. let potatoes cool for a few minutes before transferring to a food processor or blender
  5. combine all ingredients and blend until smooth
  6. serve warm or cold topped with pepitas (optional) with vegetable chips or chopped fresh veggies
sweet potato hummus

Sweet Potato Hummus

Prep Time 5 mins
Cook Time 30 mins
Course Snack
Cuisine American
Servings 4 servings

Ingredients
  

3 small sweet potatoes (about 1 lb), chopped

    3 tbsp tahini (use sunflower butter if avoiding sesame)

      1 tbsp + 1 tsp white wine vinegar¼ tsp smoked paprika or smoked salt (optional)

        ¼ tsp garlic powder

          1 tsp dried parsley½ tsp salt, or to taste

            ¼ cup vegetable broth

              olive oil

                1/4 tsp pepper

                  2 tbsp pepitas (optional for topping)

                    Instructions
                     

                    preheat oven to 450 degrees F

                      on a foil lined baking tray drizzle chopped sweet potatoes with olive oil and sprinkle liberally with salt and pepper

                        roast sweet potatoes for 25-30 minutes, stirring once about halfway, until browned on the outside, and soft on the inside

                          let potatoes cool for a few minutes before transferring to a food processor or blender

                            combine all ingredients and blend until smooth

                              serve warm or cold topped with pepitas (optional) with vegetable chips or chopped fresh veggies

                                Keyword citrus free, legume free, nut free
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                                easy pumpkin soup

                                Easy Pumpkin Soup

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                                This is a super simple easy pumpkin soup that will make a great compliment to any dinner. I first made it to serve with grilled cheese sandwiches since I discovered I’m allergic to tomatoes and can’t have the tomato soup staple. Since it’s unlikely grilled cheese will be on the approved list for an elimination diet you can use it as an appetizer or side for any main course.

                                I used canned pumpkin puree for this soup but you can easily use fresh. Just roast the pumpkin chunks until soft and blend in a food processor or with a mixer. Roasting will bring out even more depth of flavor from the pumpkin. Make sure that when you’re shopping for canned pumpkin puree the only ingredient is pumpkin. Do not buy pumpkin pie filling! That is not going to taste good with garlic and rosemary I can promise you that!

                                If you prefer your soup to be very smooth with no chunks at all then you can use an immersion blender at the end. An immersion blender will take care of the little pieces of diced onion and garlic and give you a silky pumpkin soup. Personally, I like a little bite so I left the chunks in.

                                Is canned pumpkin cooked?

                                Yes! Canned pumpkin is the flesh of a pumpkin, cooked and then pureed until very smooth. I find that using canned pumpkin is infinitely easier than using a whole fresh pumpkin. You can get canned pumpkin all year round, usually in the baking aisle of the grocery store. It’s an affordable and very time saving way to make this easy pumpkin soup. Having to cook and puree your own pumpkin will easily add hours to the cook time of this recipe.

                                Ingredients

                                • 1 small yellow onion, diced small
                                • 2 cloves garlic, minced
                                • 2 cups pureed pumpkin (can use canned, unsweetened!)
                                • 1 tsp dried thyme leaves
                                • 2 tsp dried rosemary
                                • ½ tsp black pepper
                                • 3 tsp salt, or to taste
                                • 2 cups vegetable broth
                                • 1 ½ cups oatmilk (or preferred unflavored milk)
                                • olive oil

                                Instructions

                                1. heat a soup pot over medium low, drizzle with olive oil
                                2. add the diced onion and saute over medium low heat for about 25 minutes, stirring occasionally, until the onions start to stick, you want to bring out the sugars, low and slow is the way to go
                                3. add the garlic and saute 1 minute more
                                4. add the pumpkin and seasonings, mix well
                                5. add the broth and bring to a boil
                                6. add the oatmilk and lower heat to a low simmer
                                7. simmer for at least 10 minutes (no more than 30) to bring out the flavors
                                8. option to remove the pot from the heat and use an immersion blender to create a smooth soup
                                9. serve hot
                                easy pumpkin soup

                                Easy Pumpkin Soup

                                Prep Time 30 mins
                                Cook Time 30 mins
                                Course Appetizer
                                Cuisine American
                                Servings 6 servings

                                Ingredients
                                  

                                1 small yellow onion, diced small

                                  2 cloves garlic, minced

                                    2 cups pureed pumpkin (can use canned, unsweetened!)

                                      1 tsp dried thyme leaves

                                        2 tsp dried rosemary

                                          ½ tsp black pepper

                                            3 tsp salt, or to taste

                                              2 cups vegetable broth

                                                1 ½ cups oatmilk (or preferred unflavored milk)

                                                  olive oil

                                                    Instructions
                                                     

                                                    heat olive oil in a soup pot

                                                      add the diced onion and saute over medium low heat until the onions start to stick, you want to bring out the sugars, low and slow is the way to go

                                                        add the garlic and saute 1 minute more

                                                          add the pumpkin and seasonings, mix well

                                                            add the broth and bring to a boil

                                                              add the oatmilk and lower heat to a low simmer

                                                                simmer for at least 10 minutes (no more than 30) to bring out the flavors

                                                                  serve hot

                                                                    Keyword legume free, nightshade free recipes, soy free recipes
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                                                                    honey mustard glazed carrots

                                                                    Honey Mustard Glazed Carrots

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                                                                    These honey mustard glazed carrots go great with this peach pork loin but would also go great as a side to almost any protein. It’s always nice to have a long list of easy side dishes available for any weekday dinner. Honey mustard is also just a super easy way to add a lot of flavor during the potentially boring first phase of an elimination diet. Even better that this recipe comes together easily with ingredients that most home cooks will already have available.

                                                                    I always loved brown sugar glazed carrots when I was a kid. I’ll still make them sometimes as an adult but there’s a mental block about adding a quarter cup of pure sugar to my vegetables that makes it seem just a bit too unhealthy. They also typically have a good amount of butter as well. These honey mustard glazed carrots switch the butter out for the vegan friendly coconut oil and add some mustard to add flavor without adding many calories. The honey still gives it that sticky sweetness but it just feels better than pure brown sugar. 

                                                                    I know that honey isn’t typically considered vegan so that does make it difficult for those purists. However, I will stand by the assertion that buying honey HELPS bees and keeps bee communities running and full of healthy bees so I will continue to encourage all people of all dietary persuasions to use lots of honey. We need the bees, bees are our friends.

                                                                    Are Baby Carrots Healthy?

                                                                    Yes! There are some misconceptions out there about baby carrots but I can assure you they are a healthy addition to your elimination diet.

                                                                    Baby carrots come in two forms. Baby cut carrots are immature carrots harvested while they’re still baby carrots. But sometimes they are actually just full grown carrots whittled down into baby carrot shape. Both are perfectly healthy and safe to eat.

                                                                    Baby carrots were an ingenious response to the problem of people not wanting to buy “ugly” produce. Farmers are able to take the oddly shapen carrots and turn them into baby carrots to reduce waste. You get just about the same nutrition profile as regular carrots without having to do any of the peeling or washing!

                                                                    Ingredients

                                                                    • 12 oz baby carrots
                                                                    • 2 tbsp honey
                                                                    • 2 tbsp spicy mustard
                                                                    • 2 tbsp coconut oil
                                                                    • 1 tsp salt
                                                                    • ¼ tsp black pepper

                                                                    Instructions

                                                                    1. Place all ingredients into a small saucepan over medium low heat, reduce if it starts to boil too hard
                                                                    2. cover and cook for about 20 minutes, stirring occasionally, until carrots are tender
                                                                    3. serve warm
                                                                    honey mustard glazed carrots

                                                                    Honey Mustard Glazed Carrots

                                                                    Prep Time 1 min
                                                                    Cook Time 20 mins
                                                                    Course Side Dish
                                                                    Cuisine American
                                                                    Servings 4 servings

                                                                    Ingredients
                                                                      

                                                                    • 12 oz baby carrots
                                                                    • 2 tbsp honey
                                                                    • 2 tbsp spicy mustard
                                                                    • 2 tbsp coconut oil
                                                                    • 1 tsp salt
                                                                    • ¼ tsp black pepper

                                                                    Instructions
                                                                     

                                                                    • Place all ingredients into a small saucepan over medium low heat, reduce if it starts to boil too hard
                                                                    • cover and cook for about 20 minutes, stirring occasionally, until carrots are tender
                                                                    • serve warm
                                                                    Keyword corn free, gluten free, nightshade free recipes
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                                                                    Walnut and mushroom black rice

                                                                    Walnut and Mushroom Black Rice

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                                                                    This walnut and mushroom black rice is a deceptively easy side dish that you can use to reintroduce tree nuts back into your diet. The intense purple, black color will also stand out on any plate and make your guests feel like you have a few tricks up your sleeves in the kitchen.

                                                                    I cook the black rice halved with regular brown rice. Black rice by itself has an unusually springy texture that can be a bit overwhelming when it’s on its own. Using brown rice cuts the texture but also cuts the price since black rice can usually only be found at a specialty market. I buy all my rice at the local Asian grocers, best price on large bags. On an elimination diet, you’ll be going through plenty of rice so this is a good investment.

                                                                    The walnuts and mushrooms add texture and lots of good for you fats to make for a filling side dish. I served mine with these Mini Meatloaves with Cherry Ketchup. Walnut and mushroom black rice will mix up your normal rotation of side dishes without adding too much extra effort to a meal.

                                                                    How to Prepare Black Rice

                                                                    Preparing black rice is basically the same as preparing brown rice. I even cooked both of mine for this recipe together and it turned out just fine. The key for black rice is to rinse it thoroughly. You’ll see the water run a deep purple for quite some time. Rinse it until it comes through nearly clear. Then you can prepare as you would with any other rice.

                                                                    I’ve said it before and I’ll say it again. Invest in a rice cooker! These little kitchen appliances make recipes like this walnut and mushroom black rice so much easier to put together and you get perfect rice every time! Try this affordable one:

                                                                    Instant Pot Zest 8 Cup Rice Cooker, Steamer, Cooks Rice, Grains, Quinoa and Oatmeal, No Pressure Cooking Functionality

                                                                    Ingredients

                                                                    • 1/2 cup cooked black rice
                                                                    • 1/2 cup cooked brown rice
                                                                    • 8 oz mushrooms, sliced
                                                                    • 1 yellow onion, diced small
                                                                    • 3 cloves garlic
                                                                    • 1/4 cup cooking sherry
                                                                    • 1 tsp dried thyme
                                                                    • 2 tsp dried parsley
                                                                    • 2 tsp salt, or to taste
                                                                    • 1/4 tsp black pepper
                                                                    • ¼ cup walnuts
                                                                    • olive oil

                                                                    Instructions

                                                                    1. heat a skillet over medium low heat, drizzle with olive oil
                                                                    2. saute the mushrooms and onion until the mushroom release their liquid, about 12-14 minutes
                                                                    3. add the garlic and seasonings, saute 2 minutes more
                                                                    4. add the walnuts and cooking sherry, stir well
                                                                    5. let the cooking sherry’s alcohol burn off for about 2 more minutes
                                                                    6. add the cooked rice and mix
                                                                    7. serve warm
                                                                    Walnut and mushroom black rice

                                                                    Walnut and Mushroom Black Rice

                                                                    Prep Time 10 mins
                                                                    Cook Time 20 mins
                                                                    Course Side Dish
                                                                    Cuisine American
                                                                    Servings 6 servings

                                                                    Ingredients
                                                                      

                                                                    • 1/2 cup cooked black rice
                                                                    • 1/2 cup cooked brown rice
                                                                    • 8 oz mushrooms sliced1
                                                                    • yellow onion diced small
                                                                    • 3 cloves garlic
                                                                    • 1/4 cup cooking sherry
                                                                    • 1 tsp dried thyme
                                                                    • 2 tsp dried parsley
                                                                    • 2 tsp salt or to taste
                                                                    • 1/4 tsp black pepper
                                                                    • ¼ cup walnuts
                                                                    • olive oil

                                                                    Instructions
                                                                     

                                                                    • heat a skillet over medium low heat, drizzle with olive oil
                                                                    • saute the mushrooms and onion until the mushroom release their liquid, about 12-14 minutes
                                                                    • add the garlic and seasonings, saute 2 minutes more
                                                                    • add the walnuts and cooking sherry, stir well let the cooking sherry’s alcohol burns off for about 2 more minutes
                                                                    • add the cooked rice and mix
                                                                    • serve warm
                                                                    Keyword corn free, gluten free, legume free
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                                                                    vegan cheesy broccoli rice

                                                                    Vegan Cheesy Broccoli Rice

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                                                                    This vegan cheesy broccoli rice does something that I’ve never had in other vegan cheese imitations. It actually feels cheesy. I’ve found plenty of vegan cheese recipes that taste kind of cheesy, look kind of cheesy, or feel kind of creamy but this is the first that actually has the mouth-feel of cheese. 

                                                                    I discovered the strategy on accident. I was attempting to make vegan rice cakes using flaxseed instead of egg. It didn’t work very well. The cakes didn’t hold together so I basically just ended up making a different kind of fried rice. Not one to throw out food, me and my bf ate it with dinner anyway. He said that it was interesting because you could feel the attempted binder in the rice. He said it kind of felt like cheese. Oh! I can use this!

                                                                    So I combined the ground flax with the nutritional yeast commonly used to make vegan cheese substitutes and here we are! Delicious, super healthy, completely vegan cheesy broccoli rice. Such a great side dish to serve with any meal. The meal doesn’t have to be vegan by the way, this rice is yummy and suitable for any diet. Even phase one of your elimination diet!

                                                                    Tips for using flax seed

                                                                    • Buy ground flax seed. Flax cannot be digested in its whole seed form, it needs to be ground in order to gain the health benefits as well as to act as a texture agent in recipes. Buying pre ground is the best way to ensure it’s the right form and will save you tons of time and energy from grinding it yourself.
                                                                    • Activate it with water. Combine the ground flax seed with a small amount of cool water before using it as a binder. Letting it sit with the water creates an egg like texture that can provide structure to vegan recipes. The powder alone wont do this.
                                                                    • Season your flax seed. There is nothing stopping you from seaasoning your ground flax seed before adding it to elimination diet recipes. Even just a little salt goes a long way in making something like this vegan cheesy broccoli rice flavorful.

                                                                    Ingredients

                                                                    • 2 ½ cups cooked brown rice
                                                                    • 1 small head of broccoli, small florets
                                                                    • 1 medium carrot, shredded 
                                                                    • 2 tbsp ground flax seed
                                                                    • 6 tbsp cool water
                                                                    • 3 tbsp nutritional yeast
                                                                    • 1 tsp onion powder
                                                                    • ½ tsp garlic powder
                                                                    • ¼ cup coconut milk (or plain milk of choice)
                                                                    • 1 tsp salt
                                                                    • ½ tsp ground black pepper
                                                                    • 2 tbsp olive oil

                                                                    Instructions

                                                                    1. combine the flax seed and cool water, stir well and let sit for 5 minutes
                                                                    2. stir the broccoli and shredded carrot into the rice
                                                                    3. add the remaining ingredients minus the olive oil to the flax seed
                                                                    4. stir the mixture into the rice
                                                                    5. heat olive oil in a skillet over medium heat
                                                                    6. pan fry cheesy rice mixture in the oil for 5-7 minutes to heat and incorporate
                                                                    7. serve warm
                                                                    vegan cheesy broccoli rice

                                                                    Vegan Cheesy Broccoli Rice

                                                                    Prep Time 15 mins
                                                                    Cook Time 10 mins
                                                                    Course Side Dish
                                                                    Cuisine American
                                                                    Servings 4 servings

                                                                    Ingredients
                                                                      

                                                                    • 2 ½ cups cooked brown rice
                                                                    • 1 small head of broccoli small florets
                                                                    • 1 medium carrot shredded
                                                                    • 2 tbsp ground flax seed
                                                                    • 6 tbsp cool water
                                                                    • 3 tbsp nutritional yeast
                                                                    • 1 tsp onion powder½
                                                                    • tsp garlic powder
                                                                    • ¼ cup coconut milk or plain milk of choice
                                                                    • 1 tsp salt
                                                                    • ½ tsp ground black pepper
                                                                    • 2 tbsp olive oil

                                                                    Instructions
                                                                     

                                                                    • combine the flax seed and cool water, stir well and let sit for 5 minutes
                                                                    • stir the broccoli and shredded carrot into the rice
                                                                    • add the remaining ingredients minus the olive oil to the flax seed
                                                                    • stir the mixture into the rice
                                                                    • heat olive oil in a skillet over medium heat
                                                                    • pan fry cheesy rice mixture in the oil for 5-7 minutes to heat and incorporate
                                                                    • serve warm
                                                                    Keyword gluten free, soy free recipes, vegan
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