We do lots of simple foods to follow Gundry and Keto restrictions. But there are a few specific things we enjoy particularly. These are Keto/Gundry-appropriate revisions of things we've always eaten.
First and foremost, eat leafy greens. Lettuce (all kinds), Spinach, leeks, and many others. And including pickles, olives, and much more. Gundry has long lists of what is good and bad to eat.
There are a couple of appliances we think are essential: a modern pressure cooker and an air-fryer.
Pressure Cooker: If you have one from years ago discard it. It's quite likely to be unsafe to use now and new ones are much easier to use. We use an Instant Pot Duo Mini 3-quart. For two people it's big enough. Put your veggies in the stainless steel bowl (with water according to directions) and set the time and let it go while you do other things. No need to watch it at all. The booklet that comes with it is extremely useful.
Air-Fryer: This is essentially a small convection oven. Much easier to clean than a big oven and has an easy to understand and use front panel. The booklet that comes with it is extremely useful. Clean with soap, water, and a sponge, an abrasive is not needed. For cooking meat (chicken, beef, whatever) it is great, but buy specialized parchment paper for the air fryer as that makes cleaning up after cooking much easier than making those without. You can avoid cleaning between batches (drain off any oil that dripped into the basket between batches).
We use a Cosori 3.7 Qt. Air Fryer
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There are lots of yam types, try them all. We tend to use either Garnet variety or Sweet Potato variety. I was told at our favorite food store that those are the most flavorful. Prepare the stainless steel pot as described in the booklet.
Leave the skin on (if any spots look bad cut them off). Cut into big pieces an inch or two across at the thinnest dimension. Stick it all in the pot on top of the wire base with perhaps a cup of water. Set to the recommended time (6-7 minutes) at high pressure. It will start and will shut off once it is done cooking. Wait till the pressure has released itself (if in a hurry you could release it yourself).
Cleaning the pot is really really easy.
This is where the air-fryer does something great. For yams: wash the yams, trim off any questionable spots and, leaving skin on, cut into strips of any length which are under 1/2 inch across.
For Sunchokes (Jerusalem Artichoke): wash and break or cut into pieces around an inch across (very approximately).
For Taro Root: (when you can find it) use a peeler to remove the hairy surface and cut into pieces around an inch across (very approximately). (This takes a while to do: do it ahead of time, not while in pre-heat).
Run the air-fryer pre-heat cycle (5 minutes) and while that is running prepair the roots.
To prepare: place the items in a large bowl. Pour on some oil (we use olive oil) but not much. With a handy utensil stir up the pieces to get each very lightly coated with oil.
Add some salt and pepper and paprika, from ordinary salt/pepper/paprika shakers. Stir up the pieces. Repeat the process till things look coated (of course only the paprika really shows).
At this point the pre-heat cycle will have just ended.
Put what easily fits in the basket into the basket (leaving any excess oil in the bowl!) and start the air-fryer for around 6-10 minutes at 400F (see the instruction booklet for more specific timings). Shake the basket at the half-way point to rearrange the contents a bit.
We find that running the cooking for a couple minutes more than recommended is a good idea (and causes no problems)
When it stops use tongs or something to remove the items and place into a bowl. Eat! (Or freeze for another day.)
The starting point is the base. Since grains are just wrong, we start with a package of Julian Bakery Paleo Thin traditional wraps or one of the grain-free pizza crusts by Capello.
We keep them in the freezer for months with no problems. Thaw in the morning.
A package is seven wraps. Arrange the seven wraps on a (circular) pan so that everywhere is about 3-4 layers thick. Or just use the Cappello grain-free crust.
Pan (around 12 inch diameter coated with seven wraps. Not necessary to coat the pan with oil. Some olives (1/2 to 1 cup) Some onions/garlic (1/4 to 1/2 cup) Some cheese (1/4 to 1/2 cup) Some olive oil (around 2 Tablespoons) Some baby spinach (1-2 cups uncut leaves, though I now prefer to cut into smaller pieces with a scissor. Basically filling a breakfast bowl or the like ) Some sort of spice (dried basil, taragon, or whatever you like.
Turn on the oven to 400F to preheat it. Put the pizza pan in the oven and heat it too.
Slice the olives (choose your preferred variety) and spread around, It seems to work with an inch or so between olive pieces on the pizza.
Spread around onions garlic, a bit less than the olives. Could be cooked ahead of time (as we do) or sliced fresh that day.
We exclusively use goat cheese, and find a goat gouda quite nice for this recipe. Choose your own. Spread around, but there is no need to cover it with cheese! Other goat cheeses were fine too.
Drizzle olive oil on the pizza. Not so much it is drenched.
Now add baby spinach on top.
Sprinkle on the dried basil or taragon to give it a special tang.
slide the prepared pizza onto the pan in the oven, and wait for 15-20 minutes. The edge ingredients willl be bubbling for quite a while.
Slide off onto a big plate, cut into slices (we use a tongs to hold it and a scissors to cut it: no burned fingers) and enjoy!
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These are not too much like traditional Latkes but they are reminiscent of such and really tasty.
Ingredients Yams, pressue cooked. 3 cups. Two eggs Grated Onion (4 Tablespoons) or sauted onion/garlic Salt, 1 teaspoon Pepper, 1/4 teaspoon 2 heaping tablespoon Almond flour or coconut flour (or other that you like that is on your list of favorites). Oil for the griddle. Olive oil, perilla oil are good.
Use a knife to cut up the steamed yams so there are no big pieces of skin (need not be finely chopped). Blot off excess water before chopping, the latkes should not be wet!
Whip the eggs to mix in the yolk to the whites.
Mix in all the ingredients and stir. It stirs easily.
Put a large plate in a warming oven so as lotkes are cooked you have a place to keep them warm.
Heat a flat griddle at near medium (not too hot). If you make it hot the lotkes will burn before they get cooked. Lower temp is better.
Flip over once they firm up so both sides get a nice look. Place on the plate in the oven when each done.
Once all done remove them from the oven and enjoy!
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To be filled in.
To be filled in.
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This work is licensed under a Creative Commons Attribution 4.0 International License.