Breakfast Hash

This is really a make your own breakfast skillet. If you're on the elimination diet - why not use all the veggies available to you?

Ingredients (quantities subject to hunger or batch cooking):



ground meat or breakfast sausage

fresh herbs





with a grater or the grater attachment on your cuisinart shred carrots and zucchini (make enough for breakfast and for a snack :)).

cook one piece of bacon (skillet or oven) and slice into small pieces

in a skillet melt 1 TB ghee or coconut oil and toss in shredded carrots and zucchini, desired ammt of breakfast sausage or ground meat, and any fresh herbs you have (sage is delicious here).

Sautee until meat is almost done, add a handful of spinach and continue cooking until meat is cooked through (but not dark/over-done)

add bacon pieces and salt to taste


Pesto Zoodles with Chicken

This is a kid friendly recipe (actually a lot of these recipes are!) that is just as quick as traditional pesto pasta.

This is a complete dinner in itself ready in 20 minutes. If you want add garlic, cheese, nuts, or sundried tomatoes for family and guests.

For Pesto

3 cups fresh basil leaves packed tight

1/4 cup extra virgin olive oil

1/2 tsp sea salt

1/2 tsp asofoetida powder

1 splash lemon juice


2 zucchini julienned or cut with a spiral slicer

1 TB coconut oil

1 lb chicken breast cut into small pieces


Cut zucchini with spiral slicer.

Steam zoodles in a covered pan with just enough water to cover the bottom of the pan. When tender (5 minutes) - Pour off any excess water.

Heat coconut oil in pan. Add chicken and sautee until chicken is completely cooked - about five minutes.

In a food processor combine all pesto ingredients and blend until smooth

Combine pesto sauce, chicken and zoodles tossing to cover everything with pesto.

Salt to taste and add a few fresh/chopped basil leaves for garnish and texture.

Shepards Pie

(serves four)


1 lb ground beef, lamb, turkey, venison

1 medium zucchini cubed

2 cups chopped green beans

3/4 cup meat broth

1/2 tsp thyme

1/2 tsp rosemary

1/2 tsp asofoetida pwder

2 TB coconut oil or ghee


8 medium carrots

1/4 tsp rosemary

1/2 tsp cinnamon

1/2 tsp sea salt

2 TB ghee

Cut carrots into chunks and steam in covered pot until tender (15 minutes)

Sautee spices, green beans and zucchini in coconut oil for three minutes on medium heat.

Add meat to sauteeing vegetables and continue to cook until meat is done

Add beef broth and simmer together for five minutes

Transfer meat/veg mixture into oven-safe casserole dish or dutch oven

In a separate bowl (or cuisinart) mash carrots, ghee and spices to desired consistancy (creamy and chunky both work ;))

with a spatula, spread carrot mixture over vegetables and meat forming a complete cover

Bake at 350 degrees for 30 minutes.

Intro diet Soup

Broth based soup can be a supremely healing food. As your tolerance for fermentable foods increases longer cooked broths, full of tissue building cartilage can be a key ingredient to helping heal the gut lining. For the early stages of the elimination diet stick to a shorter cooked, less cartilagenous meat stock (see Basic Meat and Bone Broth). The following soup recipe is adapted from "Digestive Health with Real Food" by Aglaee Jacobs -

To make 4-8 servings of soup

2-4 tbs ghee or coconut oil

8 cups homemade meat stock or water

2-4 cups tolerated vegetables (carrots, zucchini, spinach, green beans, beet greens, chard, basil, parsley for starters) cut into small chunks

2-4 cups shredded or chopped meat, poultry or seafood (optional) - raw or cooked

herbs and salt to taste

in a skillet or soup pot melt coconut oil or ghee at medium heat. add vegetables and cook until partially done or slightly browned to add flavor.

If using a soup pot add the rest of the ingredients in - or transfer everything to a slow cooker for further cooking.

Bring soup to a boil and then immediately decrease to the lowest heat setting.

Simmer for 30 minutes to an hour.

Season to taste and serve.


Roasted Summer Squash

2 lbs summer squash or zucchini

1/4 cup coconut oil

sea salt, basil (dried or fresh) or asafoetida powder to taste

Preheat Oven to 400 degrees.

Cut squash in half lengthwise and then again into 1/4 inch slices

In a mixing bowl, toss squash with oil, salt and asafoetida

Spread seasoned squash evenly on a baking sheet

Bake for 30 minutes - turning once with a spatula half way through

Remove from oven and toss in fresh basil if available/desired


*if this recipe still causes digestive issues try de-seeding the squash by cutting it in half lengthwise and scooping out seeds with a spoon. Follow recipe from there. After squash is roasted, let cool and then puree in cuisinart until smooth. De-seeded, cooked and pureed vegetables are often much easier to digest.

Vegetable Sautee

A basic vegetable sautee is a quick and easy way to complete any elimination diet meal. Simply cook vegetable of your choice over low-medium heat in 1-2 TB heat tolerant traditional fat such as coconut oil, ghee, tallow or lard. An even better way to preserve the integrity of your fats and to still get the benefit of the important fat soluble vitamins in your vegetables is to steam veggies in a little bit of water and add a TB of melted ghee, olive oil or coconut oil on top when they are done.

Good choices for the initial phase of an elimination diet could be -



Zucchini or Summer Squash


Green Beans

Comforting Carrot Puree (or winter squash)

This can be a desert, a snack or a vegetable side. Experiment with different seasonings for different moments (cinnamon? rosemary?)

Any of the elimination diet vegetables can be steamed, de-seeded and pureed with a little fat and sea salt for easier digestion. Add a little broth for a quick, vitamin rich soup. It really helps to do this sometimes! Just the mechanical part of digestion takes a lot of energy and it can be helpful to give our body a break when digestion and/or metabolism are compromised.

1 cup peeled, steamed, pureed carrots

1-tbsp coconut oil

1-2tsp cinnamon or other spice

sea salt to taste

Peel, chop and steam carrots until tender.

Cool carrots (by letting sit or by running cold water over them) and place in food processor.

Add coconut oil, spices, salt and blend until creamy

Note* If you have added eggs back and tolerate them well adding a few raw egg yolks (from trusted, pastured sources) to this puree makes a yummy creamy treat.


Carrot Fries

Root vegetable fries for an elimination diet :)

As many carrots as you want

Coconut oil to cover them

Dried herbs and spices


With a vegetable peeler or knife make carrots into carrot sticks

Coat liberally with coconut oil (tallow or lard work too)

Toss with dried spices (cinnamon and ginger? rosemary, thyme and sage?) and salt

Bake at 350 for 15 minutes or until done!