Table of Contents for Autoimmune Thanksgiving Menu Planner

Transcription

1 Table of Contents for Autoimmune Thanksgiving Menu Planner This menu plan contains the following recipes and the accompanying grocery list: MAINS SIDES Apple Turkey Sausages Spaghetti Squash Hashbrowns Apple Cinnamon Coconut Pancakes (Egg-free) Breakfast Pumpkin Cookies (fruit-sweetened) Roasted Turkey Mashed Cauliflower with Rosemary and Garlic Cornish Hens with Apple Gravy Cranberry Jello (Fruit Sweetened) Salmon with Charmoula Sauce (nightshade-free) Roasted Brussels Sprouts with Bacon and Onions Butternut Squash and Creamed Spinach Gratin Roasted Asparagus Apple Pie with Coconut Apple Crust Autoimmune Pumpkin Pie or Custard Autoimmune Berry Pie Coconut Pie Crust (nut-free) Please note that recipes in this menu plan contain the following ingredients/possible allergens: Apple Lemon Asparagus Lime Bacon (Turkey) Nutmeg Black or White Pepper Nutritional Yeast Blackberry Onion Brussels Sprouts Parsley Butternut Squash Pear Cardamom Pumpkin Cauliflower Raspberry Chicken Saffron Cilantro Sage Cinnamon Salmon Cloves Spaghetti Squash Coconut Spinach Cranberry Stevia Garlic Strawberry Gelatin (Beef) Thyme Ginger Turkey Herbs and Spices Vanilla Extract Honey Copyright 2014 Heart of Cooking - allergyfreemenuplanners.com

2 APPLE TURKEY SAUSAGES Servings = 4 25 min This recipe was adapted from 1 pound ground turkey, or ground pork or chicken 1/4 onion, peeled, seeded and cut into 1 inch chunks 1 clove garlic 1 apple, peeled, cored and coursely chopped 1 tablespoon fresh parsley 1 teaspoon sea salt 1/2 teaspoon ground sage 1 tablespoon coconut oil 1. In a small food processor, puree onion and garlic. Add apple pieces and pulse until apple is broken up into tiny pieces but not pureed. 2. Saute apple mixture in the coconut oil over medium heat for 5-7 minutes, until it softens and begins to brown a bit. Allow to cool slightly. 3. In a large bowl, add the ground turkey, cooked apple mixture, and the rest of the ingredients. Mix thoroughly with a spoon or with your hands. 4. Shape the mixture into patties. You can make about 8 small ones or make about 5-6 slightly bigger ones. Cook them in a skillet with a little coconut oil for about 4-5 minutes per side, or until browned and cooked through. 5. You can freeze any sausages that you want to save for later. If freezing them in layers, use parchment paper. You can also freeze the patties uncooked the same way in parchment paper. TIP: The original recipe has maple syrup in it. If you want the sausage sweeter, you can add a bit of honey or maple syrup if you can eat it. (Not autoimmune-friendly) You can use pear in place of the apple. NUTRITIONAL INFO: Per Serving: 222 Calories; 13g Fat (52.8% calories from fat); 20g Protein; 6g Carbohydrate; 1g Dietary Fiber; 90mg Cholesterol; 577mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat. Apple, Garlic, Onion, Parsley, Sage, Turkey

3 SPAGHETTI SQUASH HASHBROWNS Servings = 4 20 min This recipe was adapted from 6 cups spaghetti squash, cooked and cooled 3 tablespoons coconut oil sea salt, to taste black pepper, to taste 1. Make your squash ahead of time. The easiest way to cook a spaghetti squash is to slow cook it. Cut it in half and scoop out the seeds. Cut it into small pieces as needed and place, skin up, in the slow cooker. Do not add any water. Cook on high for 2-3 hours or until cooked through. 2. If you do not have a slow cooker, prepare the same way and place skin up in a roasting pan. Add one inch of water to the bottom of the pan and roast at 375 F for 1-1 1/2 hours or until cooked through. 3. Allow squash to cool completely and scoop the spaghetti squash out of the skin. Place into a bowl. 4. Place the squash into a thin, clean tea towel. Fold over and ring the water out of the squash. Measure out how much squash you want to fry for hash browns. (For one serving, use about 1 1/2 cups squash.) 5. Heat a large cast iron skillet with the coconut oil or other preferred cooking fat to medium heat. Spread the wrung out squash on the bottom of the pan in a thin layer. Make sure it is a thin layer because this is how they become crispy. You may need to cook the squash in batches for this reason. 6. Cook until the bottom layer of the squash is browned, then flip over and cook the other side. Add more oil if squash is not getting crisp enough. You can also increase the heat by a bit. Lower heat if squash begins to burn. 7. Cook until desired crispiness is reached. Season with salt and pepper. Other optional seasonings could be dried parsley and/or garlic powder. Enjoy! TIP: You can use shredded butternut squash or celery root for starch-free hash browns as well. Please see these recipes for further instructions. NUTRITIONAL INFO: Per Serving: 119 Calories; 11g Fat (76.1% calories from fat); 1g Protein; 7g Carbohydrate; 0g Dietary Fiber; 0mg Cholesterol; 17mg Sodium. Exchanges: 1 1/2 Vegetable; 2 Fat. Black or White Pepper, Spaghetti Squash

4 BREAKFAST PUMPKIN COOKIES (FRUIT-SWEETENED) Servings = 4 16 hours This recipe is based on the Breakfast Pumpkin Cookies. They are fruit sweetened and autoimmune friendly. 1/2 cup coconut butter 1/2 cup applesauce 1 cup cooked pumpkin, drained if need be and pureed 3/4 teaspoon ground nutmeg 1/2 teaspoon allspice 3/4 teaspoon ground ginger 1/4 teaspoon ground cloves 1/4 teaspoon cardamom 1/2 teaspoon cinnamon 3 drops stevia 1. Combine all ingredients together in a medium mixing bowl. If the coconut cream is very hard, melt it first in a saucepan over very low heat. Use a blending wand or a blender to blend ingredients evenly if need be. 2. Place small heaps - about 1 1/2 to 2 Tbsp. - of batter onto nonstick dehydrator sheets. You could also use parchment paper on a dehydrator rack. If drying in the oven, place parchment paper over a cookie sheet, then place batter on top of the parchment. 3. Pat the cookies down with your fingers so that they are flat, round and about 2-3 inches in diameter. 4. Dry in a warm oven on the lowest setting or in a dehydrator at 130 F for about 6-12 hours. If using an oven, you may want to prop your oven open a little bit to keep the temperature down. Flip them over gently and then dehydrate for another 4-8 hours more or until preferred consistency is reached. The cookies should still be soft but firm. 5. Enjoy for breakfast, snacks or dessert. Keep in the fridge in an airtight container to preserve once finished dehydrating. You can also freeze them. TIP: Artisana, Tropical Traditions and Lets Do Organic Coconut Cream Concentrate all work well. You could use cooked butternut squash or other winter squash for this recipe. NUTRITIONAL INFO: Per Serving: 190 Calories; 11g Fat (47.1% calories from fat); 2g Protein; 25g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 6mg Sodium. Exchanges: 0 Grain(Starch); 1 Vegetable; 2 Fat; 1 Other Carbohydrates. Apple, Cardamom, Cinnamon, Cloves, Coconut, Ginger, Nutmeg, Pumpkin, Stevia

5 APPLE CINNAMON COCONUT PANCAKES (EGG-FREE) Servings = 4 50 min These are not your ordinary pancakes but are quite delicious and work well for people who cannot eat grains, eggs and nuts. This recipe was updated with new improvements Fall of 2013 and they are even more delicious now! 2/3 cup coconut flour 2/3 cup applesauce, unsweetened 3 tablespoons coconut oil, melted over low heat if hard 5 drops liquid stevia, or 1.5 tablespoons honey 3/4 teaspoon cinnamon, or more to taste 1 dash sea salt 1/2 teaspoon vanilla extract, delete for autoimmune diet 1 tablespoon gelatin, grass-fed 2 tablespoons cold water 1/3 cup hot water 1/2 cup apple, peeled and chopped fine 1. Preheat oven to 350 F. Combine the coconut flour, applesauce, coconut oil, honey or stevia, cinnamon, salt and vanilla together in a mixing bowl until well combined. 2. In a separate bowl, combine the gelatin and cold water. Add the hot water and stir until clear. 3. Add the gelatin mixture to the main batter and mix until combined. Add a bit more water if batter is too dry. You want it to be somewhat sticky but dry enough to roll dough in your hands. Stir in the apple pieces until distributed. 2. Make pancakes with about 1 Tbsp of dough, forming them into pancakes with your hands. Place on oiled cookie sheets or parchment paper. You will probably need about two cookie sheets. 3. Bake pancakes at 350 for about 30 minutes, or until golden brown on the bottom. Enjoy with coconut oil or butter, honey or maple syrup, or fruit spread. For the autoimmune diet, you can use apple sauce and coconut oil to top the pancakes with. Makes about 14 pancakes. TIP: Good brands of gelatin are Great Lakes and Bernard and Jensen's. Use stevia for autoimmune diets. NUTRITIONAL INFO: Per Serving: 305 Calories; 16g Fat (46.5% calories from fat); 7g Protein; 35g Carbohydrate; 16g Dietary Fiber; 0mg Cholesterol; 148mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Fruit; 2 Fat; 1/2 Other Carbohydrates. Apple, Cinnamon, Coconut, Honey, Vanilla Extract

6 ROASTED TURKEY Servings = several 6 hours This recipe is adapted from my mom, Dianne Van Sciver; and The Joy of Cooking by Irma S. Rombauer and Marion Rombauer Becker 1 turkey 1/2 cup butter, coconut oil or olive oil, * 3-4 tablespoons fresh rosemary, or marjoram, chopped; or dried sea salt, to taste black pepper, to taste kitchen twine cheesecloth large roasting pan 1. Wash turkey under cool, running water and remove giblet package and neck. 2. Tie legs and wings to body with kitchen twine. Season bird with herbs, salt and pepper. Bring turkey to room temperature before putting it in the oven. 4. Cut a piece of cheesecloth that will cover the turkey. Melt at least a half a cup of butter or coconut oil. Soak the cheesecloth in the butter or oil, and cover the turkey with it. 5. Bake in a pan that elevates the bird above the drippings. Some people will preheat the oven to 450 degrees and then lower to 350 degrees when the turkey goes in. Others will just preheat and bake at Cheesecloth can be removed after at least an hour of baking (the larger the bird, the more you want to protect the breast meat to keep it moist). Baste with additional drippings from the pan during cooking (about every 30 minutes). 7. Bake to an internal temperature of 190 degrees, or until all natural juices run clear. If not using a thermometer bake about 20 minutes per pound if the bird is about 6 pounds. For larger turkeys, plan about 15 minutes per pound. Turkey needs to rest a few minutes before carving. TIP: * Use oil for autoimmune or dairy-free diets If you d like to brine your turkey, you can purchase brine bags that will hold a 23 pound turkey at NUTRITIONAL INFO: Per Serving: 193 Calories; 6g Fat (27.6% calories from fat); 33g Protein; 0g Carbohydrate; 0g Dietary Fiber; 86mg Cholesterol; 79mg Sodium. Black or White Pepper, Herbs and Spices, Turkey

7 MASHED CAULIFLOWER WITH ROSEMARY AND GARLIC Servings = 4 25 min 1 head cauliflower, leaves and core removed; cut into florets 1/2-1 tablespoons fresh rosemary, chopped 1/2-1 cloves garlic, minced, or garlic powder to taste 1/2 teaspoon sea salt, to taste 1/4 teaspoon black pepper, to taste 2-4 tablespoons coconut oil or butter 1. Steam the cauliflower in a large pot for about minutes, or just until soft. Drain the cauliflower. 2. To a food processor, add the steamed cauliflower, chopped rosemary, crushed garlic, salt and butter or oil. Process until smooth. KID-FRIENDLY TIP: Use less or no garlic if serving it to kids. Also go easy on the fresh rosemary. NUTRITIONAL INFO: Per Serving: 91 Calories; 7g Fat (67.5% calories from fat); 2g Protein; 6g Carbohydrate; 3g Dietary Fiber; 19mg Cholesterol; 314mg Sodium. Cauliflower, Garlic

8 CORNISH HENS WITH APPLE GRAVY Servings = 4 1 hour This recipe was adapted from cornish hens 2 tablespoons coconut oil 1 sweet onion, cut into 8 wedges 2 apples, peeled, cut into 8 wedges 1 teaspoon dried thyme 1 1/4 cups chicken stock 1. Preheat oven to 375 F. 2. Rinse and dry the hens. Season the hens both inside the cavity and outside with salt and pepper. Stuff each hen with one wedge of onion. 3. In a large Dutch oven, heat the oil over medium-high heat. Once the oil is very hot, place the birds, breast side down, in the pan. Agitate to prevent them from sticking and cook for about 2 minutes, browning the skin of the bird. 4. Reduce heat to medium, turn the hens breast side up and fill around the birds with the apples and onions. If there are too many, lift the birds up and pack the apples and onions underneath them. Sprinkle thyme over the entire mixture. 5. Cover and cook in the oven for about 20 minutes. 6. Remove cover, increase the oven temperature to 425 F and continue cooking until the skin begins to crisp and an oven thermometer reads 175 F when inserted in the drumstick or until the juices run clear, about another more minutes. 7. Remove the hens from the pan, set aside in a large bowl and cover with foil to keep them warm. Return the Dutch oven to the burner over medium heat and add the chicken stock. 8. Using an immersion blender, blend the apples, onions and liquid together. Add more liquid if needed. Cook the sauce until it is reduced to a gravy consistency, about 4-5 minutes. Season to taste with salt and pepper. 9. Using a large knife, cut each bird down the middle of the breast bone. Serve each person a half of a hen with sauce. TIP: You can use 1 cup apple cider in place of 1 cup of chicken stock if you wish. NUTRITIONAL INFO: Per Serving: 475 Calories; 31g Fat (58.1% calories from fat); 29g Protein; 20g Carbohydrate; 3g Dietary Fiber; 168mg Cholesterol; 219mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 1 Fruit; 3 1/2 Fat. Apple, Chicken, Onion, Thyme

9 CRANBERRY JELLO (FRUIT SWEETENED) Servings = 8 6 hours You will want to use a sweeter apple like Fuji or Honeycrisp to make this dish. Enjoy! 7 ounces cranberries 4 apples, or pears, peeled, cored and chopped 10 drops liquid stevia, or an additional pear or apple 1 tablespoon gelatin 1. Combine the apples or pears, cranberries and 1/2 cup of filtered water in a saucepan and bring to a boil. Reduce to a simmer, cover and cook until fruit is soft, about 20 minutes. 2. When fruit is cooked, use a blending wand or transfer fruit to a blender and process until smooth. Add stevia to taste. 3. In a small bowl, add the gelatin. Add 1/4 cup of cold water and mix. Add gelatin mixture to the blended fruit and mix briefly to combine. If the fruit has cooled down, you may have to return it to the pot to melt the gelatin completely into the mixture. 4. Pour jello into a jello mold or into a square Pyrex dish. Refrigerate for 5-6 hours or until firm. Enjoy! NUTRITIONAL INFO: Per Serving: 53 Calories; trace Fat (4.6% calories from fat); trace Protein; 14g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; trace Sodium. Exchanges: 1 Fruit. Apple, Cranberry, Gelatin (Beef), Stevia

10 SALMON WITH CHARMOULA SAUCE (NIGHTSHADE-FREE) Servings = 4 25 min 1/2 tablespoon olive oil 1 1/4 pounds salmon fillet, cut into 4 equal pieces 1 cup fresh cilantro 1 cup fresh parsley, stems removed 2-3 cloves garlic, to taste 1/2 teaspoon sea salt 1 teaspoon saffron, or cumin 1/4 cup lime juice, or lemon juice 1/8 cup nutritional yeast 1/3 cup olive oil 1. Preheat oven to 375 F. Place the fish skin side down on an oiled baking pan. Sprinkle with salt and pepper to taste. Bake in the oven for minutes, depending upon thickness of the fillets. Fish is cooked through when it flakes away easily with a fork in the thickest area. 2. To make the charmoula sauce, combine the garlic, cilantro, parsley, lime juice, salt, saffron or cumin and nutritional yeast in a food processor. While processing, drizzle the olive oil through the feed tube until the mixture is smooth. 3. Serve salmon fillets topped with charmoula sauce. Enjoy! NUTRITIONAL INFO: Per Serving: 354 Calories; 25g Fat (63.2% calories from fat); 29g Protein; 3g Carbohydrate; 1g Dietary Fiber; 74mg Cholesterol; 342mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 0 Fruit; 4 Fat. Cilantro, Garlic, Lime, Nutritional Yeast, Parsley, Saffron, Salmon

11 ROASTED BRUSSELS SPROUTS WITH BACON AND ONIONS Servings = 4 35 min This recipe was adapted from 2 tablespoons olive oil, or butter, melted* 1 onion, diced 1 pound Brussels sprouts, trimmed, cut in half length-wise 3 slices bacon, cut into 2 inch pieces (optional) 1/2 teaspoon sea salt, to taste black pepper, to taste 1. Pre-heat oven to 375 degrees F. 2. Mix together the Brussels sprouts, onions and bacon, and oil or butter in a bowl. Sprinkle with sea salt and pepper. Place mixture on a large baking pan and spread Brussels sprouts evenly over the pan. 3. Roast for about 25 minutes, or until the bacon is a little crisp and the Brussels sprouts are soft and browned on top. TIP: You can easily make this dish vegetarian by taking out the bacon. If you are on GAPS, make sure you use a bacon that is free of nitrates, sugar and preservatives. US Wellness Meats makes beef bacon that is free of these. * Use olive oil for autoimmune and dairy-free diets. NUTRITIONAL INFO: Per Serving: 140 Calories; 9g Fat (56.0% calories from fat); 5g Protein; 12g Carbohydrate; 4g Dietary Fiber; 4mg Cholesterol; 337mg Sodium. Exchanges: 0 Lean Meat; 2 Vegetable; 1 1/2 Fat. Bacon (Turkey), Black or White Pepper, Brussels Sprouts, Onion

12 BUTTERNUT SQUASH AND CREAMED SPINACH GRATIN Servings = 8 1 hour, 15 min This recipe was adapted from 30 ounces spinach, fresh or frozen (defrosted if frozen) 5 tablespoons coconut oil or butter, * 1 onion, diced 3 cloves garlic, minced 1 1/2 teaspoons sea salt 3/4 teaspoon black pepper 1/4 teaspoon nutmeg 1 cup coconut milk, or heavy cream 4 pounds butternut squash, peeled, quartered and seeded 1/4 cup parmesan cheese or nutritional yeast, * parchment paper 1. Put oven rack in upper third of oven and preheat oven to 400 F. Butter or oil a 13 x 9 non-glass baking dish. 2. Melt 3 tablespoons butter or oil in a large skillet over medium heat. Add onion and saute, stirring occasionally until softened about 5 minutes. Add the garlic and saute for one more minute. 3. Add the spinach and cook until wilted if using fresh or for about 5-10 minutes. Stir in the salt, pepper, and nutmeg. Remove from heat, add the coconut milk or cream and stir to combine. 3. Cut the squash to separate bulb section from solid neck section. Then cut pieces lengthwise into 1/8-inch thick slices. 4. Layer squash and spinach mixture in baking dish, using about one fifth of squash and one fourth of spinach for each layer, beginning and ending with squash. Sprinkle top layer of squash evenly with cheese or nutritional yeast and dot with remaining 2 tablespoons butter or olive oil, then cover directly with a sheet of parchment. 5. Bake until squash is tender and filling is bubbling, 25 to 30 minutes. Remove paper and bake gratin until browned in spots, 10 to 15 minutes, or broil 3 inches from heat, 2 to 3 minutes. TIP: * Use coconut oil and nutritional yeast for dairy-free and autoimmune diets. NUTRITIONAL INFO: Per Serving: 287 Calories; 18g Fat (51.4% calories from fat); 8g Protein; 30g Carbohydrate; 7g Dietary Fiber; 27mg Cholesterol; 636mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 3 1/2 Fat. Black or White Pepper, Butternut Squash, Coconut, Garlic, Nutmeg, Onion, Spinach

13 ROASTED ASPARAGUS Servings = 4 15 min This recipe is easy and simple. Enjoy! 1 pound asparagus 1 tablespoon olive oil sea salt 1. Preheat your oven to 425 F. Oil a baking sheet with olive oil. Trim the ends off of the asparagus. Then place them on the pan and drizzle with a bit more oil. Rub them with your hands until they are covered in the oil. Salt to taste. 2. Roast in the oven for 8-13 minutes, or until tender and slightly browned. Smaller stalks will take less time while thicker ones will take more time. NUTRITIONAL INFO: Per Serving: 44 Calories; 3g Fat (65.9% calories from fat); 1g Protein; 3g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 1mg Sodium. Exchanges: 1/2 Vegetable; 1/2 Fat. Asparagus

14 APPLE PIE WITH COCONUT APPLE CRUST Servings = 6 1 hour, 30 min This pie is autoimmune-friendly but even my husband who is an apple pie connoisseur loves this recipe. It is best to make the pie ahead of time so that it has time to cool down as the crust will firm up as it cools. Enjoy! 4-5 apples, peeled and sliced thin 1 tablespoon lemon juice 1 teaspoon cinnamon 1/2 teaspoon ground ginger 1/4 teaspoon ground cardamom 2/3 applesauce 2/3 cup creamed coconut, softened 2 tablespoons coconut oil, melted 1 1/2 tablespoons coconut flour 10 drops stevia 1 dash sea salt 3/4 teaspoon cinnamon 1 1/2 tablespoons gelatin 2 tablespoons cold water 2 tablespoons boiling water 1. Preheat oven to 350 F. Place the jar of creamed coconut in a bowl of boiling water until soft. Or, scoop out 2/3 cup creamed coconut and heat in a small saucepan over low heat. Watch carefully as it will burn. Remove from heat once it is soft. 2. Peel and slice the apples. Place them in a bowl and add the lemon juice and spices. Stir until well combined. Place into a pie pan, spreading them evenly over the bottom. 3. In a medium mixing bowl combine the softened coconut butter, applesauce, melted coconut oil, coconut flour, stevia, salt, and 3/4 tsp. cinnamon. 4. Add the gelatin to a small bowl and add the cold water to it. Stir well. Add the boiling water and stir until clear. Add this mixture to the apple-coconut mixture. Stir mixture well. 5. The apple-coconut mixture is the crust for the pie. Evenly pour it over the apples in the pie pan and spread evenly over the apples. 6. Place in the oven and bake for minutes, or until crust is golden and firm and the apples are cooked through. 7. Crust will be very soft when first out of the oven. Pie crust will become more firm as it cools. TIP: You can use pears, peaches or berries in place of the apples in this recipe. You could use pear sauce in place of the applesauce. Good brands of gelatin include Bernard and Jensen's and Great Lakes. NUTRITIONAL INFO: Per Serving: 324 Calories; 24g Fat (62.7% calories from fat); 2g Protein; 30g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 63mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Fruit; 4 1/2 Fat; 0 Other Carbohydrates. Apple, Cardamom, Cinnamon, Coconut, Gelatin (Beef), Ginger, Lemon, Stevia Copyright 2014 Heart of Cooking - allergyfreemenuplanners.com

15 AUTOIMMUNE PUMPKIN PIE OR CUSTARD Servings = 8 1 hour, 30 min If you are someone who doesn't care for pie crust, you can make this recipe without the pie and it will become a pumpkin custard. Simply follow the pie filling instructions, place in a pie pan and bake at 350 F for 40 minutes. Yum! 1/2 cup creamed coconut 2 cups pumpkin puree, drained if need be and pureed 1 1/2 cups applesauce drops liquid vanilla stevia 1/4 teaspoon sea salt 1 1/2 teaspoons cinnamon 1 1/2 teaspoons ground ginger 1/4 teaspoon ground nutmeg 1/4 teaspoon ground cloves 1/4 teaspoon cardamom 1 1/2 tablespoons gelatin, grass-fed, see tip 2 tablespoons cold water 2 tablespoons boiling water 1 coconut crust, please see Coconut Pie Crust 1. Preheat oven to 325 F. Line a 9 inch pie pan with the coconut pie crust. (See recipe.) 2. Place the jar of creamed coconut in a bowl of boiling water until soft. Or, scoop out 1/2 cup creamed coconut and heat in a small saucepan over low heat. Watch carefully as it will burn. Remove from heat once it is soft. 3. Combine the pumpkin, applesauce, stevia, coconut cream mixture, spices and salt together in a mixing bowl. Use a blending wand if need be to blend the mixture together. 4. Add the gelatin to a small bowl and add the cold water to it. Stir well. Add the boiling water and stir until clear. Add this to the pumpkin mixture. Stir well. 5. Pour the pumpkin mixture into the pie crust. To avoid the crust getting burned, cover edges of pie pan with strips of aluminum foil until they just cover the edges of the crust. 6. Bake at 325 degrees F for 60 minutes or until firm. 7. Allow to cool for several hours or overnight in the fridge. It will become more firm as it cools. If you are using the coconut crust, the crust will also firm up overnight in the fridge. TIP: Substitutions: Pumpkin: butternut squash Good brands of gelatin include Bernard and Jensen and Great Lakes. Both are MSG-free and grass-fed. Other brands of coconut cream concentrate include Artisana, Nutiva and Tropical Traditions. NUTRITIONAL INFO: Per Serving: 166 Calories; 11g Fat (53.8% calories from fat); 2g Protein; 19g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 71mg Sodium. Exchanges: 0 Grain(Starch); 1 Vegetable; 1 Fruit; 2 Fat; 0 Other Carbohydrates. Apple, Cardamom, Cinnamon, Cloves, Coconut, Gelatin (Beef), Ginger, Nutmeg, Pumpkin, Stevia

16 AUTOIMMUNE BERRY PIE Servings = 6 6 hours 16 ounces berries, can be frozen 3 pears, or apple, peeled and chopped 1/2 cup water 2 tablespoons lemon juice drops stevia, to taste 1 coconut crust, fully baked in a 9 inch pie plate 1 tablespoon gelatin 1. Please see the Coconut Pie Crust recipe and bake one crust prior to making the berry filling. You can also make this recipe without a crust. 2. Place 1 cup of berries and the peeled pears or apples into a saucepan with the water. Bring to a boil, reduce to a simmer and cook until soft, about minutes. 3. Add lemon juice and stevia to the fruit mixture and blend in a blender or with a blending wand. Add more stevia if needed. 4. Place the gelatin in a small bowl and add 2 Tbsp. of cold water. Stir until blended. Add gelatin to the cooked berry mixture and stir until dissolved. 5. Pour the cooked berry mixture into the fully baked pie crust. Then place the rest of the berries into the pie filling, spreading them out evenly. 6. Refrigerate several hours before serving. TIP: Trusted brands of gelatin: Great Lakes and Bernard Jensen's. NUTRITIONAL INFO: Per Serving: 50 Calories; trace Fat (6.4% calories from fat); 1g Protein; 13g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 1mg Sodium. Exchanges: 1 Fruit. Blackberry, Coconut, Gelatin (Beef), Lemon, Pear, Raspberry, Stevia, Strawberry

17 COCONUT PIE CRUST (NUT-FREE) Servings = min This recipe is from Nourishing Traditions by Sally Fallon. It is a great pie crust for people who cannot eat nuts. When it first comes out of the oven, it will be delicate and flaky. After it sits in the fridge overnight, it will get firm and more like a coconut cookie. It goes really well with the pumpkin pie recipe. Enjoy! 1/2 cup coconut oil or butter, melted* 2 cups unsweetened shredded coconut meat 1. Mix the coconut with the butter or oil in a small bowl. Transfer to a buttered or oiled 9-inch pie pan and press firmly and evenly against the bottom and sides. Because the coconut is delicate, you will have to gently move the mixture up the sides of the pie pan until it is evenly covered. 2. For pumpkin or pecan pie, add the filling and then bake according to recipe directions. This pie crust can also be baked by itself for 30 minutes at 300 degrees and then used with filling that does not need to be baked, such as a Coconut Cream Pie or Berry Pie. TIP: Substitutions: Coconut: Make Almond Pie Crust, or use another gluten free crust. * Use coconut oil for autoimmune and dairy-free diets. NUTRITIONAL INFO: Per Serving: 138 Calories; 15g Fat (91.4% calories from fat); 1g Protein; 2g Carbohydrate; 1g Dietary Fiber; 25mg Cholesterol; 97mg Sodium. Coconut

18 GROCERY LIST FOR Autoimmune Thanksgiving Menu Planner PRODUCE: VEGGIES 1 pound asparagus 1 head cauliflower 6 1/2-8 cloves garlic 2 1/4 onions 1 pound Brussels sprouts 1 sweet onion 30 ounces spinach 4 pounds butternut squash 6 cups spaghetti squash 1 cup cooked pumpkin 2 cups pumpkin puree PRODUCE: FRUITS /2 cup apple 7 ounces cranberries 1/4 cup lime juice 16 ounces berries 3 pears 3 tablespoons lemon juice FRESH HERBS 1 cup + 1 tablespoon fresh parsley 1 cup fresh cilantro 3 1/2-5 tablespoons fresh rosemary MEAT AND FISH 1 turkey 2-3 cornish hens 1 pound ground turkey 1 1/4 pounds salmon fillet REFRIGERATED/FROZEN SECTION 3 slices bacon DAIRY OILS, VINEGARS AND CONDIMENTS (CONT.) ETHNIC 1 cup coconut milk BAKING drops stevia 1 4/25 cups creamed coconut 2 cups unsweetened shredded coconut meat 2/3 cup + 1 1/2 tablespoons coconut flour 15 drops liquid stevia 1/2 teaspoon vanilla extract 3 tablespoons + 3 tablespoons gelatin drops liquid vanilla stevia SPICES AND DRIED HERBS 1/4 teaspoon nutmeg 1/4 teaspoon ground cardamom + 4 1/4 teaspoons + 2 dashes sea salt + 1 teaspoon black pepper 4 1/2 teaspoons cinnamon 1 teaspoon dried thyme 1 teaspoon ground nutmeg 1/2 teaspoon allspice 2 3/4 teaspoons ground ginger 1/2 teaspoon ground cloves 1/2 teaspoon cardamom 1/2 teaspoon ground sage 1 teaspoon saffron MISC. kitchen twine cheesecloth large roasting pan parchment paper 1/4 cup parmesan cheese or nutritional yeast DRY GOODS 2/3 cup applesauce, unsweetened 1 1/4 cups chicken stock 2/3 + 2 cups applesauce 1/8 cup nutritional yeast OILS, VINEGARS AND CONDIMENTS 1/3 cup + 3 1/2 tablespoons olive oil 1/2 cup coconut butter 1/2 cup butter, coconut oil or olive oil 11 tablespoons coconut oil 1/2 cup tablespoons coconut oil or butter These ingredients will prepare the following recipes Apple Turkey Sausages Spaghetti Squash Hashbrowns Breakfast Pumpkin Cookies (fruit-sweetened) Apple Cinnamon Coconut Pancakes (Egg-free) Roasted Turkey Mashed Cauliflower with Rosemary and Garlic Cornish Hens with Apple Gravy Cranberry Jello (Fruit Sweetened) Salmon with Charmoula Sauce (nightshade-free) Roasted Brussels Sprouts with Bacon and Onions Butternut Squash and Creamed Spinach Gratin Roasted Asparagus Copyright 2014 Heart of Cooking - allergyfreemenuplanners.com

19 Apple Pie with Coconut Apple Crust Autoimmune Pumpkin Pie or Custard Autoimmune Berry Pie Coconut Pie Crust (nut-free) Copyright 2014 Heart of Cooking - allergyfreemenuplanners.com