I’ve seen a pattern with social media content creators and wellness practitioners that has created a lot of confusion for me, as a practitioner, and for my clients. I’ve been noticing how prescriptive these practitioners have become in sharing information in an attempt to educate …
Comfort food for me is all about integrating flavours and bringing different tastes together. I see eating is an experience and one that has to hit the right notes for me. I appreciate having sour, bitter, sweet, and spicy tastes balanced in my recipes. I …
This is a warm and flavourful recipe I make when I need a boost of energy. I especially created this cake recipe for my menstrual cycle and when I struggle with PMS symptoms. The combination of ingredients in this cake is fantastic for hormonal and cognitive health. I also really appreciate how filling this recipe is. You can have this for breakfast or as dessert, albeit it’s best served after a proper meal. I love almonds in baking, as they can be so versatile and blend in so perfectly with various flavour profiles and spices. They have a neutral, sweet undertone that can compliment many grain free recipes that originally call for flour. I find almond flour to be the perfect, nutrient dense replacement.
The nutrients found in almonds make it an excellent option to get antioxidants and phytonutrients such as vitamin E, monounsaturated fats, insoluble fiber, biotin, minerals like calcium, magnesium, phosphorus, riboflavin, and trace minerals like copper. The flavonoids, plant sterols, and phenolic acids found in almonds are important antioxidants that support heart health by improving lipid profile and reducing insulin resistance.
These impressive benefits make almonds a fantastic choice in place of refined carbs, simple sugars, and grains. All together almonds support the body’s ability to lower inflammation and supporting weight loss in individuals that are on a path of reaching their ideal weight. The antioxidant rich benefits of almonds is truly what I’m here for. I would also suggest not blanching almonds, as the potency of their health benefits comes largely from the skin.
To have a better understanding of the macros: 28 grams of almonds contains 3.5 grams of fiber, 6 grams of protein, 14 grams of monounsaturated fats, 37% vitamin E, 32 % manganese, 20% magnesium, B2, and copper.
That said, there’s phytic acid in almonds as well as leptin. And both can decrease the absorption of the minerals found in almonds. This however doesn’t mean almonds won’t benefit you and your health. Studies show that almonds contribute to longevity and heart health by preventing the oxidation of LDL cholesterol. You can add almonds as a nutritious, gut friendly alternative to grains, gluten, and seeds if you find yourself struggling with allergies and sensitivities.
With the added orange zest, saffron, and cardamom, this recipe can help with feeling more grounded, lower inflammation, feed healthy gut bacteria, provide antioxidants, and support your hormones.
Ingredients:
-Zest of an orange -1/2 teaspoon freshly ground cardamom -1 teaspoon aluminum and GF free baking powder -1 teaspoon vanilla extract -1/2 teaspoon saffron wilted in 1/4 cup hot water -2 TBSP coconut flour -1/4 cup erythritol -1/4 cup melted coconut oil -4 large free range eggs -2 cups almond flour -1/4 cup almond milk Instructions:
Turn the oven to 400 degrees.
In a large bowl, whisk the eggs until they reach a light yellow colour. Then add the orange zest. Next, slowly add the melted coconut oil, vanilla extract, saffron, water and almond milk. In a separate bowl, mix the dry ingredients. Gradually fold the dry ingredient into the liquids until you have a well mixed batter. Find a medium sized baking pan and place a parchment in the pan before you pour in the cake batter.
Turn down the oven heat to 350 degrees and place your cake on the medium wrack. Bake for about 45 – 50 minutes depending on your oven until the cake puffs up and has a golden brown top.
To test the doneness of the cake insert a wooden chopstick it in the centre of the cake. The cake is fully baked, when there’s no batter sticking and the chopstick comes out clean.
I highly recommend serving this cake warm and with matcha or Persian tea. It’s seriously such an experience. I love this recipe so much and I know you will too 🙂
When we consider healing, we may forget just how bio-individual this process is. There are nuances, nooks and crannies, and many terrains to navigate. The path may be unclear. The steps may feel unsteady at times. And there’s a subtle calling -a quiet invitation rather- …
Apples, pears and cinnamon – These three have got to be the most delicious combo in a dessert. Growing up watching my mom create elegant recipes, I now enjoy creating the same familiarity that takes me back to my childhood. Classic, warm and nostalgic are …
Breakfast is my favourite meal of the deal. Though my idea of what breakfast looks like is different than most.
I fast until about 2 or 3 in the afternoon. This is a 14-16 hour fasting window based on my curren sleep schedule. As I fast, I have a gut supporting protocol that focuses on balancing my microbiome and digestion. I wake up, do a meditation or two, set my intention for the day, plan what I need to get done and go through my creative ideas for any art project, and really honour my body’s needs for the day. I don’t immediately jump into a walk or workout; rather I focus on optimal hydration, organizing my space, getting light -sunlight when it’s visible and Happy Lamp for when the sky is gloomy and dark-, and making sure I’m mindful of my emotional/nervous system state.
Fasting is one of the best habits I’ve cultivated in my life. It started as a treatment for my autoimmune flare ups advised by my family doctor, who was also a functional medicine practitioner, and continued as a lifestyle choice. The benefits have been immense for my gut health, cellular repair, brain health, vitality, mood, immune system, and hormones to name a few.
Fasting is not for everyone. Our hormones fluctuate to such varying degrees throughout the month that we need to adjust our fasting window according to our hormonal needs. Some people, and especially women, experiencing adrenal fatigue and other issues such as hypothyroidism and elevated cortisol levels may also struggle to fast as it can be a huge stressor on their bodies.
My ideal breakfast consists of protein, good fats, and herbal tea. I strive for a balance between flavour and nutrient density. I’ve been on a low carb lifestyle for a few years now and that works well for me. I make my own bread and spreads, and I also make sure everything I have is home made and simple.
I love eating in silence and in front of sunlight. The warmth and vitality I feel after a quiet and soulful meal is remarkable. For me this time of day is immensely precious and I’ve learnt the value of feeding my soul as I feed my body. I make sure I chew well, breathe well, take enough space and time to eat, and not immediately get to work or get up from my dining area for better digestion and ease. This has been a lifestyle choice that has had the biggest impact on my health and happiness. Eating food is not just about what I eat, rather how I eat. How we eat is as important as what we put in our bodies. I also love talking to myself about the love and appreciation I have for the smells, the taste, the colours, the light, the beauty and experience of eating. It is just so delightful to eat foods we love that nourish us. Eating is such a pleasure and I really allow myself to dive into the experience as every bite brings me joy and fills me with appreciation.
So then let’s get into what I like to eat. As I’m writing this, I’m sipping on a bulletproof decaf cup of coffee. I added grass-fed whole cream, a scoop of collagen powder, 1 tablespoon of MCT oil, and a teaspoon of monk fruit sweetener.
Before I got inspired to write, I was indulging in a slice of almond bread that I had baked a couple of days ago. I made a quick nut-free chocolate spread with 2 tablespoons of raw cacao powder, 1 tablespoon of monk fruit sweetener, and 2 tablespoons of grass-fed butter that I had left to reach my room temperature. I mixed all these ingredients and added a luscious amount to my gently toasted slices of bread.
My focus for today was healthy comfort food. Every ingredient is organic, fresh, home made, and unprocessed. There’s a balance between the proteins, fats, and low carbs that just works so well. I love this kind of breakfast. As I have the brightness and clarity of the sky, the warmth of the sun, and the silence of a bright winter day, I feel so fulfilled and uplifted. My breakfast has given me incredible energy and joy. I loved biting into the creamy chocolate spread and crunchy toast. The coffee I made earlier was tasty and all together the simplicity of my breakfast perfectly complimented my mood and intention for the day.
This is what I call indulgent, simple living at its best.
Hey beautiful people, Happy thanksgiving! Hope y’all have been well and enjoying life in health and style 🙂 This recipe is one I created during the summer. It’s a perfect option for those of us on the go and in need of a simple, nutritious, …
This is an Autoimmune Paleo compliant recipe I came up with as an alternative to store bought chocolate. You know how much I appreciate home made and whole food recipes. This is one I often make. There are no sugars, dairy, or difficult ingredients in …
After three years of working through my gut issues, I experienced one of the most exciting breakthroughs in my life. And I have to say, this milestone really opened up my eyes to the possibilities of healing and change through consistency and commitment. I developed major allergies to nuts and seafood since childhood. Having a seafood allergy particularly sucked because of how much I appreciate variety in my diet and how nutritious they are.
At the beginning of my gut health journey, I wouldn’t have thought about ever getting to a place where I could have tuna or salmon. Three years forward and I’m enjoying these incredible foods in awe of our bodies’ ability to heal.
This salad is one I created on my birthday to entertain guests. I used the ingredients I had in my fridge without any planning, and the combination worked really well. It is a really delicious and nutritious spring or summer day lunch and makes a great centerpiece on your picnic table.
Ingredients:
🔸2 cans of Wild Caught Elite Tuna by Safe Catch. Use a mercury tested, sustainably sourced, wild caught and non-GMO, BPA free source. 🔸1 small Organic english cucumber, halved 🔸2 medium sized organic tomatoes, thinly sliced 🔸1 cup parsley, finely chopped 🔸2 TBSP capers or more as you prefer 🔸1.5 TBSP dijon mustard 🔸1/2 teaspoon Redmond or Himalayan sea salt – adjust as you prefer 🔸1 Red Bell Pepper 🔸 227 g cooked fusilli or penne Cassava Pasta or Quinoa Pasta. I use Jovial Cassava pasta as it is my favourite, grain-free kind. You can use quinoa or wild rice pasta as well, which are both quite delicious, gut healthy and nutritious alternatives if you couldn’t find cassava pasta. 🔸1/4 teaspoon ground pepper 🔸1/4 cup almond pesto – I make my own and have linked the recipe here: https://www.binherkitchen.com/2021/05/21/almond-seeds-creamy-pesto/ 🔸2 TBSP apple cider vinegar 🔸2 TBSP extra virgin olive oil
Mix all ingredients until the salad is consistently blended; though make sure you are gentle to avoid breaking the pasta shells . Sprinkle parsley leaves and some diced red bell peppers for decoration and chill for half an hour before serving.
As promised, the recipe for my almond paleo apple tart is here. This is a sugar, dairy, and gluten free dessert 🥧This is my absolute favourite dessert in the world and I’m excited to get into it. There’s truly nothing more scrumptious than the taste of apples, …
Matcha harvested from the camellia sinensis plant is one of my all time favourite foods. It is an ancient medicinal superfood, which has popularly been used to heal a myriad of health challenges and support a healthy body. The abundant uses of matcha has been …
SIBO and Candida Protocol, Low FODMAP, Low Carb, Paleo
Disclaimer: This is a recipe I’ve created based on my personal experience with SIBO and the many protocols I followed to treat the underlying issues I was struggling with. I have worked with a team of holistic professionals to find what would work best for me. Follow the guidance and support of your healthcare team and proceed with responsibility for your health and body, if you have any concerns. However, if you feel comfortable following this recipe, you’re in for a treat.
If you’re diagnosed with SIBO (small bacterial overgrowth), you may be aware of the importance of following a temporary low-FODMAP diet through your health care or medical practitioner. This diet asks us to minimize our intake of certain foods known as High FODMAPS and give our digestive tract a break from the carbs that may exacerbate the symptoms associated with SIBO. Meanwhile, we need to nourish our bodies with healthy fats, digestive enzymes, antioxidants, and gut healing nutrients. There’s a myriad of healthy fruits and veggies that can unfortunately irritate our digestive systems and feed the wrong bacteria causing further pain. However, there is a lot we can enjoy while following our treatment plan. We need to get creative and become in tune with our body’s needs to find what works. This is only a temporary elimination process and we’ll soon be able to build up our gut strength and reintroduce foods back into our diets. The most important thing is to listen to your body and collaborate with a trusted health care practitioner on creating a protocol supportive of your healing.
This recipe I’m sharing with you is one of my absolute favourites that I’ve specifically created to heal my digestive issues. I was inspired by Dr Amy Myers’ Lemon Bar recipe from the Autoimmune Solutions Cookbook (page 233) and needed to make changes so I could bake and enjoy this juicy dessert. I love sour and tangy flavours and I especially enjoy the taste of lemons, coconuts, and almonds together. I’ve checked the ratios of these ingredients with Monash University’s research on the accurate amount of certain FODMAP containing foods that can be enjoyed on the SIBO diet. I personally follow a personalized plan for my body’s specific needs at the moment. As I’m currently dealing with certain sensitivities that have surfaced within the last couple of months, I find this lemon recipe to be especially satisfying and healing, as it hits all the right notes for me. I hope it satisfies your sweet tooth with as much comfort and ease as it has mine.
I can’t emphasize enough on the high nutritional profile of the ingredients shared below. Lastly, I want to remind you to be mindful of any food sensitivities you may have before making this dessert. I’ve used organic and fresh ingredients. I find that these work best.
Crust ingredients:
1. 1/4 arrowroot flour (if tolerated well due to its starch content)
2. 1/2 cup shredded coconut flakes
3. 1/2 cup freshly ground almonds
4. Oil mix for the crust: 1/2 cup Nutivia organic palm shortening + 2 tablespoon grass-fed ghee (home made preferably) or you could mix these: 1/4 cup grass-fed ghee, 1/4 cold-pressed, unprocessed coconut oil, and 2 tablespoons Nutivia red palm fruit oil (high in vitamin E, sustainably sourced, non-GMO)
5. 2-3 tablespoons Lakanto Monk-fruit sweetener – Add based on your sweetness preference since coconut flakes have a distinct sweetness
Filling ingredients:
1. 1 1/3 cup freshly squeezed lemon juice (preferably with pulp) 1/4 cup + 2 tablespoons Lakanto Monk Fruit Sweetener (I use only 1/4 as I like mine more sour. Add or remove based on liking) 1/4 teaspoon ground turmeric
2. 1 1/2 cups pure full-fat coconut cream (additive, gum and carrageenan free)
3. 2 tablespoons arrowroot flour
4. 2 tablespoons Vital Protein gelatin powder
Instructions:
1. Heat oven to 350 F. Grease an 8×8 inch baking dish with coconut oil 2. In a medium bowl mix the cry ingredients for the crust. 3. Melt oils on low heat and add to the dry mix until you form a dough. 4. Using your fingers, gently press the dough into the bottom of the prepared dish. 5. Bake for 10-15 minutes until the crust is golden on the sides and baked through.
While the crust is baking:
1. Get a separate bowl and melt the coconut cream on low heat until it turns into liquid. 2. Then add the freshly-squeezed lemon juice. 3. Add in arrowroot starch, Lakanto sweetener, and turmeric and whisk well. 4. Sprinkle the 2 TBSPs gelatin powder onto the mixture. This process is called blooming which allows for a smooth mixture to form. Whisk until it is slightly thickened and thoroughly mixed without any lumps. And set aside for 3-5 minutes. 5. Take the crust out of the oven to pour the filling onto the crust (in its original baking dish), and bake for another 10 minutes. 6. Take the dish out of the oven and cool for 30 minute before you refrigerate it for up-to 5 hours until fully set. 7. Cut into smaller slices and serve with sprinkled shredded coconuts on top.
I’d be happy to hear from you about this recipe. Leave your comments or questions below. 🍋
I wish to show you when you are lonely or in darkness, the astonishing light of your own being . – Hafiz This was the year that transformed me beyond my imagination. Every week was packed with lessons. Each day, I woke up in awe …
This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, or in any linked materials, are not intended and should not be construed as medical advice, diagnosis or treatment, nor is the information a …
You can use this versatile pesto as a salad dressing or pasta sauce. It can be used as the base for many recipes. Get creative.
Ingredients:
🔸1/4 cup almonds 🔸2 TBSP sunflower seeds 🔸1/2 cup extra virgin olive oil 🔸4 TBSP apple cider vinegar 🔸4 medium sized garlic cloves 🔸2 TBSP dried basil or 1 cup fresh basil 🔸1 TBSP dried oregano 🔸1/2 teaspoon sea salt 🔸1 cup fresh arugula
Using a high speed hand blender mix all ingredients in a large glass container until your pesto well blended with a finely ground texture. The texture is not going to be perfectly smooth, as you know. And that’s exactly what we want, grainy and slightly crunchy, but very creamy and scrumptious.
Let me know how this turns out for you 🙂 Love, Behnaz