Brunch: sweet potato slices with chicken and beetroot coleslaw

Here is a very simple easy breakfast or brunch, that might look complicated but isn’t at all. I didn’t even peel the sweet potato because the skin not only is highly nutritious, but adds a nice crispy texture, like a crusty bread slice.

 For the coleslaw, I again used the electric grater, which is then done in seconds.

Ingredients – chicken and sweet potato

• 2 boneless chicken thighs
• 2 sweet potatoes thinly sliced
• 2 white onion sliced
• fresh thyme
• 1 clove garlic finely chopped
• coconut oil (odourless)
• rock salt

Method

Put the oven onto gas mark 5, then place in a flat dish the chicken, onions, thyme, garlic and odourless coconut oil and bake for around 40 minutes. Also put in the oven the sweet potato sliced with some coconut oil and bake for around the same time. about 10 minutes in, turn the slices in the oil.

 

Coleslaw 

• 1 beetroot
• 1 carrot
• half a courgette
• handful of kale
• half a onion
• fresh parsley
• fresh basil
• olive oil
• 1 apple juiced
• rock salt

Method

Put the beetroot, carrot, onion, courgette, kale through an electric grater, then mix in the fresh parsley and basil. Juice one apple, mix with olive oil and a little salt and raw honey(if tolerated), then mix it in with the grated veg and it’s ready to serve with the sweet potato slices, chicken, onion, I also had it with some cucumber slices too, and it all tasted really yummy together.

Lunch: chicken cakes with roasted veg and salad

Here is a simple lunch that I came up with, which is so easy to make and also very tasty and will fill the carb gap if you can’t eat any.

I used an electric grater and food processor as it saves so much time and hassle and makes life just that little bit less complicated, especially if you are not well. Again I served the meal with sweet potato in the mixed veg, as that is genuinely my bread replacement these days.

Chicken cakes – Ingredients

• 2 carrots grated
• half a courgette grated
• 2 cloves of garlic
• half a onion grated
• handful of fresh chopped parsley
• 2 boneless chicken thighs

Method

For the chicken cakes, get out a food processor, and if you have a grater attachment, then use that to grate the veg. Then keep the veg in the processor and take the grater off, add in the chicken, garlic, salt and parsley and turn processor on for about a minute until everything has been mixed and blended together. Then get a flat try out and line with stick free paper, then divid the mixture into small separate balls and flatten them into round flat little cake shapes.  Then place in the oven for about 40 minutes.

 

Mixed veg and chicken – Ingredients

• 1 skinless chicken breast
• chunk of butternut butternut squash diced
• 1 sweet potato peeled and chopped
• 1 onion roughly diced
• 2 spring onions chopped
• odourless coconut oil
• rock salt
• fresh turmeric
•  drizzle of raw honey (optional)
• fresh thyme and Rosemary

Method

Put the chicken,  butternut squash, potato, onion, spring onion, fresh turmeric, honey, rosemary, thyme, coconut oil in a dish and bake for around 10 minutes until the oil has melted, then mix it into the veg and cook for around 30 minutes until all the veg is cooked through, then serve it with the chicken cakes and also with a fresh salad on the side.

 

chicken stir fry with parsnip white sauce

Here is s simple chicken noodle mix, with a parsnip white sauce, that worked very well together, it was also very filling too.

I have been craving noodles and white sauce lately, and the parsnip sauce was a good replacement for the traditional white sauce. This meal I shall definitely be making again.

 

Ingredients

• 2 chicken breasts chopped
• 1 white onion finely chopped
• 3 spring onions chopped
• half a carrot finely chopped
• 1 celery finely chopped
• half a sweet potato finely chopped
• 2 cloves of garlic through a garlic squeezer
• 1 courgette put through a spiraliser
• handful of fresh dill and basil
• coconut oil (odourless)
• Pinch of rock salt

White sauce

• 3 Parsnips peeled and chopped
• 6 tablespoons of olive oil
• rock salt

 

Method

Heat up the coconut oil in a pan, then add in the chicken, garlic, onion, spring onion, salt and fry for a few minutes until the chicken is cooked on both sides and the flavours are coming through, then add in the carrots, sweet potato, celery, fresh dill and basil and gently saute for about 25 minutes.Then add in the courgette noodles and cook for another minute, mixing as you go.

For the white sauce, boil the parsnips until soft, then blend with the olive oil and some rock salt until smooth. Mix the white sauce in with the noodle stir fry and its ready to munch.

Beetroot chicken soup

This beetroot and chicken soup is supper simple and easy to make, but yummy and very nourishing and warming to the soul.

The soup is inspired by a Russian soup called borscht that a family friend once made. I made the soup with similar ingredients, but I just altered some bits to make it low histamine, I also left out the sour cream in the end, but can always be added if tolerated. The soup would then be served with some black bread, but could also be any bread that is tolerated, or crispy parsnips if can’t tolerate any grains or nuts.

Ingredients

• 2 beetroots chopped
• 2 white onions finely chopped
• 1/4 sweet potato peeled and chopped
• half  a courgette chopped into pieces
• chunk of butternut squash finely chopped
• 1 chicken breast chopped into pieces
• fresh rosemary
• fresh thyme
• fresh basil
• coconut oil (odourless)
• rock salt

Method

Sweat the onions in the coconut oil until golden brown, then add in the chicken and herbs and gently saute’ for around 5 minutes, then add in the rest of the veg and around a cup water, bring to a boil, then gently simmer for around an hour, add more water if needed, then it’s ready to munch.

Lunch: Noodles with baked veg and crispy duck

Here is another simple lunch, with duck as the main protein this time. Duck is one of my favourite meats, but it is quite rich and greasy, so I don’t have it all the time, but it was nice to have as a treat.

I cooked everything in the oven in one dish, except the courgette noodles.

Ingredients

• 1 duck leg
• 1 large sweet potato peeled and chopped
• 4 parsnips peeled and chopped
• one onion roughly chopped
• one courgette spiralized
• fresh ginger finely chopped
• 1 clove of garlic put through a squeezer
• handful of pomegranates
• odourless coconut oil
• rock salt

Method

Boil the parsnips until soft then place in a flat dish with sweet potato pieces, onion, duck, garlic, ginger, pomegranate seeds, coconut oil and a pinch of salt and place in the oven on gas mark 5. About 10 minutes in mix everything into the coconut oil, then cook for another 40 minutes , then chop up the duck into pieces and serve with some courgette noodles.

To prep the noodles, heat up a frying pan with some odourless coconut oil, then place the courgette noodles in there and fry for a few minutes, then serve with the duck mixture.

Desert: sweet potato apple crumble

With a low histamine diet it’s often hard to create deserts that I tolerate and enjoy, but this apple crumble was really tasty, with very simple ingredients and easy to make.

I served it with a dollop of odourless coconut oil, but if tolerated it could also be served with coconut yogurt, which i’m sure would be yummy. I left out all grains and replaced it with sweet potato, I roasted the potatoes to bring out the sweet moorish flavour of them.

Ingredients

• 3 sweet potatoes peeled and chopped
• 5 tangy apples peeled and chopped
• odourless coconut oil
• 1 Tablespoon of maple syrup
• salt

Method

Put the oven onto gas mark 5, then place the sweet potato’s in a flat baking dish with some coconut oil and a pinch of salt, also place the apples in another flat dish with some coconut oil, then place it in the oven for around 35 minutes, or until baked through. About 10 minutes in, mix the melted oil into both the apples and the sweet potatoes. Once cooked, place the apples on the bottom of a round dish, then mash the sweet potato with a tablespoon of maple syrup, then evenly place over the apples and bake for another 20 minutes then it’s ready to munch, I ate it with a dollop of coconut oil, but if tolerated could always be served with coconut yogurt instead.

Lunch/supper: Tarragon chicken with mixed veg, kale and simple pesto

 

Here is another simple, but tasty lunch that was easy to prep. I just chucked all the ingredients in a dish and placed in the oven for around an hour and twenty minutes, mixed it round a few times, and then could forget about it. I then munched it with some kale and pesto. The pesto only has four simple ingredients, which seemed to work well together.

Easy and simple meals are now my focus, to make things hassle free and relaxed, which helps me to feel better and save energy. I used tarragon in this recipe, as it goes really well with chicken, but is also a mast cell stabiliser, so useful in helping the body to heal if you have some sort of mast cell condition, I also added thyme, which I usually add to most recipes as it’s a great anti – histamine and mast cell stabiliser too.

Ingredients

• 2 organic chicken pieces
• 2 sweet potato’s sliced into chunks with their skin still on
• 2 apples sliced into chunks
• half a fennel roughly sliced into pieces
• 2 cloves of garlic roughly chopped
• fresh thyme finely chopped
• fresh tarragon finely chopped
• handful of basil
• roughly 6 tablespoons of olive oil
• rock salt
• handful of kale.

Method

Put the oven on gas mark 5, then get out a oven dish, and put the chicken, sweet potato, fennel and and apple in the dish with some coconut oil, also rub some of the coconut oil onto the chicken, then sprinkle the chopped herbs and garlic over the chicken, veg and apple mix, add a little salt, then bake in the oven for around an hour and 20 mins. Roughly 10 minutes in mix the oil into the veg and apple, and also pour a bit over the chicken.

For the pesto simply take some of the sweet potato from the oven mix, around two tablespoons and place in a food processor with the basil, olive oil and salt and then blend for around half a minute and it should be ready to munch. Serve the meal with some boiled kale, only should take around 5 minutes to cook through, and the meal is ready to munch.

Lunch: Turmeric chicken breast with mashed swede, carrot and caramelised onions

This meal I have created is supper simple, but packed with healthy nutritious food that will hopefully leave you feeling great. I used turmeric in it, which for some people can be a problem, so just leave it out, or replace it with another herb or spice you can tolerate. I have turmeric only very occasionally and then usually it is ok.

I used raw organic honey with the onion as it is mean’t to be low histamine and usually tolerated, but I don’t use it all the time only occasionally again. I also used red onions as they are higher in quercetin then white onions and also sweeter as well.

Ingredients

• 1 organic chicken breast
• small chunk of fresh turmeric finely chopped
• 1 clove garlic
• fresh thyme
•  fresh basil
• 4 carrots roughly chopped
• half a swede chopped
• 2 red onions sliced
•  teaspoon of raw organic honey
• rock salt
• olive oil

Method

Slice the chicken breast in half and flatten the pieces, then heat some of the coconut oil in a stainless steel frying pan, once hot add in the chopped fresh turmeric, garlic, and thyme, salt and chicken, and fry for around 10 minutes on both sides, then it should be ready to much.

As the chicken is cooking, boil the carrots and swede together, once soft then mash with olive oil and add some salt in

For the caramelised onion, heat some coconut oil in a pan, then add in the onion, and fry until soft, then add in the honey and fry for a few more minutes until caramelised, then it’s ready to munch with the chicken and mashed swede. I sprinkled some basil over the top and a drizzle olive oil for extra flavour and texture.

Lunch: Chicken, tarragon and sweet potato sauce with noodles

Here is another simple meal that was very tasty and filling, I used ginger and tarragon in it, which are both good for a histamine and mast cell condition as they are both mast cell stabilisers  and natural antihistamines. They also worked well with the other ingredients and gave it lots of flavour.

Ingredients

• 1 chicken thigh chopped
• 1 white onion finely chopped
• 1 garlic put through a squeezer
• 1 sweet potato peeled and diced
• nice chunk of butternut squash diced
• half a carrot diced
• 1/4 courgette diced
• half a handful of tarragon roughly chopped
• chunk of fresh ginger chopped
• rock salt
• coconut oil (odourless)
• 1 courgette put through a spiralizer

Method

Heat up the coconut oil in a pan, then add in the onions garlic, chicken, ginger, tarragon and salt and fry for a few minutes until the flavours start to come through and the chicken is sealed. Then add in the sweet potato, butternut squash, carrot and courgette, then cover with about a cup of water, let it come to a boil, then let simmer for around 40 minutes. For the courgette pasta, heat up the coconut oil in a frying pan, add in the pasta and fry for a few minutes, then it’s ready to serve with the sauce.

 

Supper: lamb mix, sweet potato and coleslaw with dill sauce

It’s been a while since I have posted a new recipe as I have been spending time trying to heal and try and get myself back on track. This recipe is simple and summery, but the combination worked well together and is very healthy too.

Ingredients

• 1 large sweet potato diced
• handful of diced lamb
• 1 onion
• 1 garlic
• thyme
• rosemary
• rock salt
• odourless coconut oil
• 2 apples
• 1 carrot
• 1 beetroot
• 1 celery
• handful of dill
• olive oil
• rock salt

Method

Heat up the coconut oil in a pan, then add in the onion, garlic, lamb, thyme, rosemary, salt and fry for a few minutes, then add a little water and gently simmer for around 20 minutes. In the meantime boil the sweet potatoes until soft.

For the Coleslaw get out a food processor and add a grater in it and then put the apples, carrot, beetroot and celery through it until all grated.

For the dill sauce place in a food processor the dill,  around 6 tablespoons of olive oil, 1 large tablespoon of the cooked sweet potato, salt and blend for a minute, then mix it in with the coleslaw and also pour a bit over everything and it’s ready to munch.