Category Archives: Recipes

How to make your own fermented vegetables

Sandor Katz, a.k.a Sandor Kraut has made making  kraut and fermented veggies an art revival of one of our oldest traditions.   His work is currently being published everywhere including the New York Times. He’ll show you how to make your own fermented veggies in minutes. Why buy probiotics when you can make your own ? did you know nearly all the ancient cultures had fermented traditions of processing their foods ? sourdough bread, beet kvass, yogurt, sauerkraut are just a few.

Making Nut Yogurts

 from the Pecanbread website.

You can also use Yogourmet yogurt starter, but if looking to stay away from dairy, it has dried milk as a base.  It’s easy to find in Health Food Stores too.


1 1/3 cup whole, RAW blanched almonds or RAW blanched hazelnuts (filberts) or RAW macadamias
2 TBL clear honey
Yoghurt starter (ProGurt by GI ProHealth)

Step-by-step instructions for making nut yoghurt:

1. Put all things you need on a tea towel on the kitchen table:
blender, a fine sieve, some tea towels, the nuts, honey, two tablespoons, whisk, water, yoghurt maker + yoghurt container. Get the probiotics out of the freezer only when you need them.
2. Put nuts into blender
3. Add enough cold water to get a total of 4 to 5 cups / =1 litre
4. Add 2 tablespoons of honey
5. Blend for 10 minutes (use a stopwatch)
6. Pour about 1 cup of the nut milk through the fine sieve
(You can squeeze out more liquid if you use a teacloth and twist it firmly.)

NOW take your probiotics out of the freezer

7. Add 1/8 tsp of ProGurt from GI Health, or I use Yogourmet yoghurt starter to the milk, per 1 quart of yogurt.
8. Stir well with whisk, add the rest of the milk, with back of spoon press out all liquids
9. Stir well and place container in yoghurt maker
10. Ferment for 8 hours.
11. Place in the fridge overnight or at least for 5 hours (overnight is better)
12. Get a bowl, put the sieve on the bowl, put a cheesecloth in the sieve
13. Pour the yoghurt in the cheesecloth so that it can drip
14. Drip for about an hour, or longer if you’d like the yoghurt thicker
15. By pressing the dripped yoghurt further, you can make something that resembles cheese

The fermentation process takes place at about 105 Fahrenheit.

As you see, I do NOT cook or heat the milk.  After blending, the milk should be lukewarm, not warmer than 105F.  If you heat more, the milk will separate and the fermentation will not take place.

Try to find RAW nuts that have been through minimal processing. Deep frying them may be very tasty, but it will negatively affect the outcome and it is also a bit unhealthy.

The sieve is such, that if you pour orange juice through it, there’s no pulp in your glass.

This nut yoghurt is a nice and safe alternative when you cannot tolerate goat’s or cow’s yoghurt (yet). Go for it!

p.s.  I like my yogurt pretty thick and don’t often have time to drip.  So, I don’t sieve the milk to remove the nut skins or coconut shreds.  I leave them in and the yogurt is much thicker, then add to the blender with fruit for a smoothie.  Saves a step. 

Maple Syrup Substitute

Maple Syrup substitute
Yields 3
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Prep Time
5 min
Cook Time
2 min
Prep Time
5 min
Cook Time
2 min
  1. 1 stick of butter, or 8 Tablespoons. Organic butter is best and I prefer Kerry Gold or Strauss. (they don't use soy in their feed and mostly pastured cows)
  2. 5-6 Tablespoons honey
  3. 1 tsp. maple syrup flavoring
  4. 1/2 tsp. water to thin honey
  1. In a small sauce pan, melt the butter and honey. Thin with water if too dense for your liking.
  2. Add maple syrup flavoring to taste, but start with 1 tsp. and add more if desired.
  1. You can add frozen blueberries or raspberries to this while it cooks - about 5 mins. Omit water if using fruit in butter.
  2. It's delicious and so much healthier and less expensive than Grade A or B Maple.
Life with IBD

Cinnamon pancakes
Yields 12
A delicious grain free luscious pancake. My son LOVES these and has no idea they aren't gluten. A little pat of butter and he's happy.
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Prep Time
15 min
Prep Time
15 min
  1. 1 cup whole organic cashews
  2. 2 large eggs
  3. 2 Tablespoons homemade yogurt
  4. 1/2 tsp. baking soda
  5. 1 Tablespoon honey
  6. 1 teaspoon ground cinnamon
  7. 1/4 tsp. pure vanilla extract
  8. pinch of salt
  9. 1 Tablespoon coconut oil
  1. Grind the cashews into a paste in a food processor. Add all the ingredients except coconut oil and blend well.
  2. Heat the coconut oil in a large pan over med-high heat. Pour the batter into small pools and cook 2-3 mins. until golden. Flip and cook add'l 1-2 mins. Serve hot.
  1. These can burn easily, so start with a lower med. high heat vs. a strong med. heat. You can always turn up a bit. Watch and don't walk away from these or they might burn.
Adapted from Eat Well Feel Well
Adapted from Eat Well Feel Well
Life with IBD

Mock Moroccan Couscous
Serves 4
A couscous dish that even your kids will love and they won't know it's not pasta, but cauliflower. Mine son is super picky and he couldn't guess. It's super easy and delish ! You can make it a Greek or Italian salad too by changing spices and condiments.
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Prep Time
15 min
Cook Time
25 min
Prep Time
15 min
Cook Time
25 min
  1. 1 head of cauliflower. A small head will feed 3-4 servings, a large 6 servings. Remove core.
  2. Chopped onion - 1 small for 3-4 servings or large for 6 servings
  3. Butter, olive oil or coconut oil
  4. 1/4- 1/2 tsp. of Curry powder * start with smaller amount, taste and then increase if needed
  5. 1/4 tsp. Cumin seeds or ground cumin
  6. Salt and pepper
  7. Chicken stock or water
  8. raisins
  9. Slivered toasted almonds
  10. Chopped cilantro
  11. * you can try different spices for an Italian flavor; try different fruits like dried apricots; substitute cilantro for chopped parsley
  1. Place RAW chunks of cauliflower in the food processor and pulse until you get very small pieces, or use a box grater and manually grate the raw cauliflower.
  2. Melt butter or oil in large skillet.
  3. Add chopped onion and cauliflower couscous.
  4. Sauté until browned and softened, about 15-20 minutes.
  5. Add spices, raisins and if mixture is dry, add water or stock. You can use several Tablespoons depending on how moist and sticky you like your couscous. If I am serving with a
  6. meat or chicken with a natural juice or sauce, I will leave dry.
  7. Top with chopped cilantro and almonds are optional.
  8. .
  1. Will keep for a week in your fridge. Makes a great thermos item and will never get mushy.
  2. Excellent with Chicken Stew with Cashews and Saffron.
Life with IBD

Blueberry Coconut Flour Muffins
Yields 6
Great wheat free, sugar free blue berry muffins. Perfect for breakfast or as snack with cream cheese
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  1. 3 organic pastured eggs
  2. 2 TBS. butter
  3. 2 TBS. coconut milk or whole milk
  4. 2-3 TBS. honey
  5. 8 oz. organic fresh or frozen blueberries
  6. 1/4 tsp. sea salt
  7. 1/4 tsp. vanilla
  8. 1/4 cup coconut flour
  9. 1/4 tsp. baking powder
  1. Blend all ingredients in a mixer or if by hand, whisk wet ingredients and then add dry.
  2. Add blueberries last by hand folding in with spatula.
  3. Pour batter into muffin tins.
  4. Bake at 400 f. for 15 minutes.
  5. * On SCD use 1/2 tsp. baking soda instead
Life with IBD

Almond Cinnamon Raisin Bread
Yields 1
A delicious dense breakfast bread. Perfect as French Toast. You'll never miss the gluten, butter or yogurt if you can't yet use these ingredients.
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Cook Time
40 min
Cook Time
40 min
  1. 4 eggs
  2. 3/4 cup smooth almond butter
  3. 2 Tablespoons honey
  4. 1/4 cup blanched almond flour (Bob's Red Mill is easy to find)
  5. 1/2 tsp. salt
  6. 1/2 tsp. baking soda
  7. 1 tsp. ground cinnamon
  8. 1 cup raisins
  1. Preheat oven to 350. Line a loaf pan with parchment paper. You can either line sides and bottom, but I put a whole sheet in and just press into folded corners. Use a 4 x 7 pan to ensure some height.
  2. Blend all ingredients until creamy, fold 1/2 cup raisins at the end.
  3. Pour the batter into the pan.
  4. Pour the remaining 1/2 cup of raisins over the top. They will settle into the bread - if you stir, they will all end up on the bottom.
  5. Bake 40-45 minutes until toothpick or knife comes out clean. I prefer a moister bread at 40 minutes.
  1. Let cool before slicing, otherwise it will crumble.
  2. You can make French Toast by lightly toasting the bread first.
  3. Seal and store in refrigerator up to a week or freeze.
Adapted from The Comfy Belly Blog
Adapted from The Comfy Belly Blog
Life with IBD

Make Your Own Yogurt

Using probiotics to heal your gut is essential.  Whether you are killing off the bad bacteria through diet (no sugar, or starches) or with various medications prescribed by your doctor (sulfa and antibiotics), you’ll need to replenish the good bacteria in your gut.   Probiotics can be costly and the only time I use them now is when traveling and it’s much easier to make your own at home.

There are quite a few yogurt recipes out there, but here’s what I used for myself and now IBD patients.

I have a yogourmet bain marie style that let’s me make 1/2 gallon at a time.  I’ve never needed a dimmer, I just adjust the lid to let heat escape during the hot summer months.  Depending on where you live and how hot your machine runs, you’ll want to monitor and take the temp of the yogurt several times within the 24 hour process.  You can always get a dimmer connected, but you might not need one.

Making SCD™ Yogurt

Making yogurt in a Yogurt Maker

A dehydrator is the best machine for controlling the temperature of the yogurt. Other yogurt makers may overheat but this can be corrected with a light dimmer.


1.) Put one or two liters (quarts) of milk into a clean pot and heat slowly on a medium heat until the temperature reaches 180 degrees F.* Stir the milk from time to time to keep the bottom from scorching, and again before you take a final temp reading to make sure that the entire contents have reached 180 degrees. The purpose in heating the milk to this temperature is to kill any bacteria that might be present and interfere with the yogurt making culture.

*Goat milk is delicate and should not be heated above 185 degrees F.

2.) Turn the heat off and allow the milk to cool. The heated milk needs to be cooled to ROOM TEMPERATURE or below (as per Elaine’s yogurt making instructions in BTVC). The range for room temperature is 20–25 °C (64-77 °F). Stir well before determining the final temperature. You may cover the pot with a clean tea towel while it cools.

( Pour the milk through a little sieve into the yogurt maker insert, to remove the film that forms on the top of the milk as it cools. You do not have to, but it will make for smoother yogurt.)

3.) Add 1/8 tsp (1 quart) or 1/4 tsp (2 quarts) of ProGurt yogurt starter from GI ProHealth to several tablespoons of the milk and mix it well until it seems well dissolved. Then add about half a cup more of the milk, mix well, and pour all of that back into the milk in the yogurt container. Again, mix it well. Put the lid onto the yogurt maker insert, making sure it is secure.

4.) Fill the outer container of the yogurt machine with warm water to the appropriate mark (i.e. for 1 liter or 2 liters or as instructed for individual cup yogurt makers.)

Then, put the yogurt maker liner, containing your milk and yogurt culture into the machine – in some models, it may feel as if it is floating in the water slightly. This is fine. Put the top of the yogurt maker on, plug it in to ferment for at least 24 hours. Some commercial yogurt makers may overheat, especially after 6-8 hours. If this occurs you can try venting the lid, turning off the yogurt maker until the temperature lowers and then turning it back on or placing the yogurt maker on a rack to prevent overheating.

5.) After at least 24 hours, unplug the machine and remove the inner container. Carefully, (remember – it’s ALIVE), put the container into the fridge and let it rest for about 8 hours until it has cooled.

6.) Gently but thoroughly, stir the yogurt with a spoon or metal whisk to make it smooth. If you stir it too much it can separate, so remember to treat it gently.

he original recipe can be found at including recipes for nut and goat cheese yogurt.