meal prep monday: low inflammatory diet!

i have officially been living the acne safe lifestyle for 6 weeks! i threw away all of my cloggy products and replaced them with ones that are sS approved, i’ve been icing 20-30 minutes every morning and night and taking zyflammend. i haven’t even had coffee, dairy or soy in almost 2 months (a serious feat for me!)

although i have noticed a HUGE improvement in my skin, i am still having some issues with inflamed acne. as a huge believer in the healing power of food i decided to put my faith in the kitchen this week and eat only low inflammatory foods.

this week’s menu doesn’t include anything that’s known to cause inflammation. it is also autoimmune protocol, paleo, gut healing and mostly candida safe.

NO

  • dairy
  • soy
  • eggs
  • nuts & seeds (except for chia and coconut)
  • grains
  • legumes
  • nightshades
  • alcohol & vinegar (except for apple cider vinegar)
  • added sugar

my lovely boyfriend and i prepped all of this food in a couple of hours on monday. this makes breakfast, lunch and dinner for the two of us for an entire week.

gf

THIS WEEK’S MENU

  1. beef stew with rosemary & olives! adapted from this recipe using beef instead of lamb and carrot instead of rutabaga.
  2. bacon turkey butternut squash! we turned this recipe into a casserole by layering mashed butternut squash and sweet potatoes with ground turkey instead of beef. *omit the balsamic vinegar and pepper for aip or candida cleanse.
  3. coconut milk baked chicken! see our pesto inspired recipe below.
  4. grated carrot & mint salad! we left out the oil and pepper and used organic raisins instead of currants in this recipe.
  5. cucumber salad! we swapped the tomato in this recipe for avocado and used apple cider vinegar instead of white wine to keep it #aip.
  6. beet salad! see my easy family recipe below.
  7. blueberry chia seed pudding! see this easy egg free breakfast recipe below.
  8. chocolate chia seed pudding! see this easy egg free breakfast recipe below.

HOW TO PREP IT

  1. preheat your oven to 350.
  2. cut your butternut squash in 1/2 and place on a baking sheet with whole sweet potatoes. cook until tender, about 30-45 minutes.
  3. put your beets on to boil.
  4. fry your bacon in a pan to desired crispiness. drain bacon and save fat in a sealing glass container.
  5. chop all of the onions, garlic & root veggies that you need for all of the meals. sauté in 2 pans, one for the turkey casserole and one for the beef stew.
  6. brown beef with root veggies.
  7. cook ground turkey. in the meantime chop cooked bacon. once turkey is fully cooked toss it with bacon and sautéed onions.bacon turkey
  8. remove cooked sweet potato and butternut squash from oven. peel and mash together. this will be your base layer for your casserole. top with ground turkey mixture and refrigerate. sweet potatobacon turkey
  9. add bone broth and remaining ingredients to beef stew. bring to a boil then cover and let simmer for at least 1 hour or until beef is tender.
  10. make coconut chicken.
  11. make chia seed puddings.
  12. drain beets, slice and toss with dressing.
  13. make cucumber salad.
  14. make grated carrot salad.
  15. enjoy the fruits of your labor for the next week and say goodbye to inflamed acne! 

THIS WEEK’S SHOPPING LIST

starches:

  • 2 large sweet potatoes

fats:

  • kalamata olives
  • uncured bacon ends and pieces
  • 2 cans organic light coconut milk
  • 2 large california avocados
  • organic cold pressed extra virgin olive oil (pantry)
  • 1 bag organic chia seeds

fat avocado

protein:

  • 2 packages grass fed stewing beef
  • 2 packages 99% lean organic turkey breast
  • 1 bag frozen organic chicken breast

veggies:

  • 2 white onions
  • 2 small bunches organic carrots
  • 1 butternut squash
  • 1 box baby cucumbers (can also use 1 large american or english cucumber)
  • 1 bag organic baby spinach
  • 1 bunch organic beets

fruit:

  • 3 organic lemons
  • 32 oz box organic blueberries
  • 2 bananas

herbs:

  • organic fresh rosemary
  • bay leaves (pantry)
  • organic cinnamon (pantry)
  • organic fresh basil
  • organic fresh ginger
  • organic fresh garlic
  • organic fresh mint
  • organic dried oregano (pantry)
  • organic fresh chives

packaged:

  • organic beef bone broth
  • organic raisins
  • local raw honey (pantry)
  • bragg’s apple cider vinegar with mother (pantry)
  • 1 box maple water
  • organic dark cocoa powder

maple water


coconut milk baked chicken recipe

  • blend: 1 can organic light coconut milk, 1 tbs fresh ginger, 1 cup fresh basil, 3-5 cloves fresh garlic, 1 tsp celtic sea salt.
  • pour mixture into 1 whole bag of frozen organic chicken. shake to coat chicken.
  • arrange in single layer on deep baking dish. cook at 350 for 30 minutes, or until chicken is fully cooked.
  • remove from pan, dice chicken breasts in cubes & toss in coconut milk sauce from baking dish.

beet salad recipe

  • boil 1 bunch of whole beets in water until you can easily pierce them with a fork (30-45 minutes)
  • remove from water, slice thin and toss with 1 tbs olive oil, the juice of 1/2 lemon, 1 tsp celtic sea salt & 2 tbs chopped chives.

blueberry chia seed pudding

  • blend: 1 cup maple water, 1 cup light coconut milk, 2 cups blueberries, 1 tsp vanilla extract.
  • mix in 1 cup chia seeds.
  • refrigerate for at least 30 minutes. serve cold.

chocolate chia seed pudding

  • blend: 1 cup maple water, 1 cup light coconut milk, 2 tbs cocoa powder, 1 tsp vanilla, 1 banana, 1/3 cup chia seeds, pinch celtic sea salt, pinch cinnamon,
  • refrigerate for at least 30 minutes. serve cold.

 

*skinSALVATION has no affiliation with any of the brands, stores, or blogs mentioned in this post. these resources are from my own personal research and preference.

candida safe noodles (updated 7/7/13)

as we all know, an important part of doing the candida cleanse properly is to avoid processed foods, and stick to whole, nutrient-dense, organic foods.  basically, the closer to the natural state a food is (how it looks when it’s still growing in the field, or on a farm), the healthier it is to eat.  whole grains (like brown rice, quinoa, buckwheat) are a good way to help get fiber while on the cleanse, but should be eaten moderately.  i’d say a 1/4 cup of grain per meal is safe.

but sometimes you just CRAVE a noodle.  so here are some candida-safe ones, but remember to eat these like a treat and not as a staple, since they are processed and extruded under heavy heat and machinery to create the noodle shape.  the heat basically kills off all nutrients, and the fine grinding of grain turns into sugar faster once it enters the digestive system.  for more information, you can read this article to find out why extrusion-processed foods are bad news.

eden 100% buckwheat soba noodles

100% buckwheat soba noodles, though expensive (around $8 a pack) would be a great candida-safe staple, especially since it is so high in fiber and protein.  these are the only ones i have been able to find that are 100% buckwheat – they are often combined with regular wheat flour, so make sure to read those labels carefully!

brown rice noodles

another candida-safe find is brown rice noodles (about $3 a pack).  these cook up quickly and can make for a quick soup or stir-fried noodle dish.  what i also like to do is cook up noodles and mix it up with a salad, making for a really yummy and filling and nutritious meal.

acne and candida safe – homemade mayonnaise

hey guys.  so i am finally doing the candida cleanse, after making so many of you loyal sS’ers do it for clear skin 🙂  except that i am doing it to help with my allergies, and overall health.  ill post more about my journey, but for now here’s a great recipe for homemade mayo – one of the things that have definitely made the cleanse much easier for me.

one of the things i’ve quickly learned is that though the candida-diet can be strict, it just takes a little research and creativity to recreate your favorite recipes.  alls you have to do is substitute ingredients to make it candida friendly.

for this recipe, ive included 2 ingredient lists: 1 candida safe, and 1 acne safe.  try them both out and let us know what you think!

zucchini cakes & home made mayonnaise!

CANDIDA-SAFE HOMEMADE WHOLE EGG MAYO

candida-safe ingredients:
– 1/2 teaspoon mustard powder (mustard seeds will do in a pinch, especially if you have a vitamix to pulverize them)
– 3/4 teaspoon salt (pink himalayan preferred)
– 2 whole eggs (local and pasture-raised eggs preferred – especially since the eggs in this recipe are consumed raw)
– 2 tablespoons apple cider vinegar or lemon juice (i personally love 1TB of each in a batch)
– 2 cups olive oil (i use this one, that i got from farmer joe’s in lower diamond, oakland)
OPTIONAL: you can blend in some fresh garlic or herbs if you want to make aioli!

acne-safe ingredients:
– 1/2 teaspoon prepared mustard
– 3/4 teaspoon salt (pink himalayan salt preferred)
– 2 whole eggs (local and pasture-raised eggs preferred – especially since the eggs in this recipe are consumed raw)
– 2 tablespoons vinegar (any kind, get creative!)
– 2 cups any acne-safe oil (no corn/canola, soybean/vegetable or coconut oil)
– OPTIONAL: fresh garlic, herbs, or even avocado & cooked bacon..  yum!

directions:
1.  in a blender (or with an immersion blender), blend up the first 4 ingredients.
2.  while the blender is still running, slowly drizzle in the 2 cups of oil.  the blending action will emulsify the mixture and it will soon start to thicken.  if you are going to add the optional ingredients, you can add these in now, too.
3.  once everything has been blended up (this happens quickly, no more than a minute or two), try the mayo out!  you may want to add more mustard or salt or a splash of lemon juice/apple cider vinegar to your taste.
4.  transfer to a storage container (glass mason jars are what i like to use) and stick in the refrigerator to further thicken.
5.  eat on EVERYTHING.  i love these on my shredded zucchini cakes, as pictured above – recipe for that to follow! 🙂

enjoy!