Paleo Tuna Pizza Mediterranean Style (Gluten, Grain & Dairy Free)

Paleo Tuna Pizza Mediterranean Style (Gluten, Grain & Dairy Free)

by | Mar 30, 2020

This Paleo Tuna Pizza is absolutely delicious and the perfect recipe for your next pizza night! It’s gluten, grain & dairy free, making it the ideal pizza for anyone following a paleo diet.

Cassava health benefits

DID YOU KNOW? Cassava is high in resistant starch, a type of starch that bypasses digestion and feeds the beneficial bacteria in your gut, which can support digestive health.

There are hundreds of different species of bacteria in your intestine. In fact, the bacteria in your intestine outnumber the body’s cells 10 to 1 — WOW! Science has discovered that the number and type of bacteria can have a profound impact on your health.

Whereas most foods feed only 10% of your cells, fermentable fibers and resistant starches feed the other 90%. Resistant starch not only feeds the friendly bacteria in your intestine, but it MAY bind to & expel “bad” bacteria, having a positive effect on the type of bacteria as well as their number.

In addition, resistant starch has also been studied to for its ability to contribute to better metabolic health and reduce the risk of obesity and type 2 diabetes. This is due to its potential to improve blood sugar control, in addition to its role in promoting fullness and reducing appetite.

NOTE: Products made from cassava, such as flour, do contain resistant starch, but the levels are lower than in cassava root that has been cooked and then cooled in its whole form.

The best cassava flour pizza crust

This cassava flour pizza crust was created by Otto’s Naturals, one of the leading suppliers of cassava flour. You can get the original recipe here or check out the recipe below.

The texture and taste truly resembles regular pizza crust. The BF and I have been super excited to come up with different toppings for this awesome crust. We created this Paleo Tuna Pizza Mediterranean Style this past weekend and absolutely loved it! Let us know what you think in the comments section below 🙂

Paleo Tuna Pizza Mediterranean Style

What you need for this Paleo Tuna Pizza:

Love this recipe?! Then you’ve got to try these …

Paleo Tuna Pizza Mediterranean Style

This paleo tuna pizza is absolutely delicious and the perfect recipe for your next pizza night! It's gluten, grain & dairy free, making it the ideal pizza for anyone following a paleo diet. The texture and taste of cassava flour pizza crust truly resembles regular pizza crust, so you won't be disappointed by yet another gluten free pizza.
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Prep Time: 1 hour 30 minutes
Cook Time: 12 minutes
Course: Appetizer, Dinner
Cuisine: Dairy Free, Gluten Free, Paleo
Servings: 3

Ingredients
 

For cassava flour crust

  • ½ cup warm water, roughly 105-110 F
  • 2 ¼ tsp active dry yeast
  • 1 tbsp honey
  • 1 cup cassava flour, I recommend Otto's cassava flour
  • 1 tbsp coconut flour
  • 5 tbsp arrowroot flour
  • 1 tsp salt
  • 1 tsp garlic powder, optional
  • 1 egg
  • ¼ cup avocado oil

Toppings

  • 1 14-ounce can plum tomatoes, drained and crushed
  • 1 can wild skipjack tuna, drained
  • 2 cloves garlic, minced
  • 1 tsp fresh thyme, chopped
  • 1 tsp fresh rosemary, chopped
  • 1 tbsp capers, drained
  • ½ red pepper, sliced thin
  • Hot red pepper flakes, to taste
  • Sea salt, to taste
  • 2 tbsp extra virgin olive oil

Instructions
 

  • Prepare yeast mix: In a small bowl, add warm water and honey. Mix to dissolve. Sprinkle yeast in. Mix to dissolve. Set aside for 5-10 minutes to activate. It will get foamy on top.
  • Mix dry ingredients in large mixing bowl to combine.
  • Lightly whisk eggs and olive oil together in a small bowl.
  • Add egg mixture and activated yeast to the dry ingredients.
  • Mix to form a dough ball. Transfer ball to an oiled bowl, cover with dish towel and set aside in a warm place (70-80 F is ideal) to rise for 1 hour. It will not double in size, but it will rise a little.
  • Once dough has risen, preheat oven to 550 F. Preheat pizza stone, baking sheet or metal pan.
  • Place the dough on parchment paper. Place a piece of parchment paper over the dough (if necessary) and shape dough with your hands by pushing down (on top of parchment, so it doesn’t stick) and roll with rolling pin. Flatten your pizza about 1/8-1/4 inch thin. Roll the crust thick or thin (to your liking) by shaping with your fingers and rolling the edges. Use extra cassava flour if dough is sticking. NOTE: Split the dough in half before rolling it out to make two smaller pizzas.
  • Season tomatoes with half the garlic and sea salt then spread over the rolled out dough.
  • Break up the tuna in a bowl then add 1 tbsp olive oil, remaining garlic and thyme & rosemary. Combine ingredients then spread over the tomatoes. Add hot pepper flakes, capers, and strips of red pepper. Drizzle 1 tbsp olive oil over the entire pizza.
  • Lift the whole piece of parchment paper with pizza on top and transfer to the preheated baking sheet.
  • Bake in the oven for 8-12 minutes until dough is firm and slightly golden, pulling out halfway and removing parchment paper. For a crispier golden crust, allow a few more minutes. Allow more time if cooking at lower temperature.
5 Gut Healing Smoothie Ingredients

5 Gut Healing Smoothie Ingredients

by | Feb 25, 2020

In this article, you’ll find a list of gut healing smoothie ingredients that you can easily add to any smoothie recipe.

Do you feel like your gut could use a little extra support?

Maybe you’re experiencing symptoms like excess gas, bloating, diarrhea, constipation, heartburn, stomach pain or other issues that could be related to your gut?

Gut friendly smoothies are a top priority for me because I truly believe that all health begins in the gut — and by healing and supporting our gut, we can optimize our health and prevent & reverse illnesses.

I come from a long history of IBS, so I’m always experimenting with different ways to support my gut. I’ve discovered that adding certain ingredients into my smoothie is not only an effective way to promote gut health, but it’s super easy too!

Below, you’ll find a list of my top gut healing foods & supplements that you can easily add to any smoothie recipe including the ones found in my Smoothies for IBS & Weight Loss E-Book.

The best part is, these foods & supplements will have little impact on the flavour or texture of your smoothies. Feel free to add as many of these ingredients as you’d like — your gut will love you for it!

5 Gut Healing Smoothie Ingredients

1. COLLAGEN POWDER

Collagen is an essential component for healing and sealing the gut. Besides providing the building blocks for new collagen in the body, the amino acids delivered by hydrolyzed collagen support gut health.

For example, glutamate and arginine (and possibly methionine, cysteine and threonine) optimize the immune functions of the intestine. They also help to maintain the integrity, growth and function of the intestine.

The amino acids methionine, threonine, arginine, serine and proline all support intestinal mucosal healing. Glycine, has been shown to reduce inflammation.

Collagen supplementation can help a number of gastrointestinal disorders, such as leaky gut syndrome and irritable bowel syndrome (IBS).

Whole Body Collagen is my go-to collagen powder. Add 1-2 scoop to your smoothie.

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2. L-GLUTAMINE POWDER

Glutamine is the most important and commonly used nutritional substance to repair tissues, particularly high turnover tissue such as the cells of the intestinal lining.

The surface area of your gut is lined with a type of cell known as enterocytes. L-glutamine is considered an essential amino acid because your body uses so much during times of intense physical stress. It is essential for maintaining the health and growth of enterocytes in your gut since it is the preferred fuel of these cells.

Glutamine deficiency can cause severe intestinal degradation and supplementation can enhance intestinal healing and repair.

Add 1 tsp. to your smoothie. Find a high-quality l-glutamine powder here.

3. KEFIR OR YOGURT

Fermented foods are rich in probiotics which help restore a healthy gut microbiota and intestinal barrier.

According to Isolauri, Salminen, (from the Nutrition, Allergy, Mucosal Immunology and Intestinal Microbiota Research group), immune regulation in the gut depends on the establishment of the healthy gut bacteria.

The factors that contribute to leaky gut tend to produce inflammation and improper functioning of the mucous layer that protects the cells of the gut from damage. Medical experts suspect that probiotics’ role is to reduce these factors and therefore protect the gut.

Yogurt and kefir can provide probiotics in abundance. However, make sure you’re not struggling with histamine intolerance before increasing your intake of these foods, as fermented foods can exacerbate symptoms. I recommend a good quality unsweetened coconut kefir or yogurt.

Add 1-2 tbsp. to your smoothie. My favourite coconut kefir is from Healing Spirit Nutrition (available at Nature’s Emporium & Ambrosia in Ontario).

Note: If fermented foods do not work well for you, try a broad-spectrum, high-quality probiotic. Here is one that I recommend.

4. SLIPPERY ELM POWDER

Slippery elm is a herb that contains mucilage, a substance that becomes a slick gel when mixed with water. This mucilage coats and soothes the stomach and intestines, promoting the healing of ulcers and inflamed tissue, and reducing cramping by relaxing the intestines.

Slippery elm is ideal for gastroesophageal reflux disease (GERD), Crohn’s disease, ulcerative colitis, irritable bowel syndrome (IBS), diverticulitis and diarrhea.

Add 1/4 tsp. to your smoothie. Find slippery elm powder here.

5. MARSHMALLOW ROOT POWDER

Marshmallow, like slippery elm, is a herb that contains mucilage, producing a thick sticky substance that coats membranes.

Marshmallow extract also contains flavanoids, which contain anti-inflammatory properties. The flavanoids are able to reduce inflammation while the mucilage holds them in place and prevents further damage.

Marshmallow helps restore integrity of the gut lining making it beneficial for people suffering from leaky gut and other forms of inflammatory bowel diseases, including ulcerative colitis and Crohn’s disease.

Add 1/4 tsp. to your smoothie. Find marshmallow root powder here.

Simple Sautéed Cabbage (AIP, Plant-Based, Keto)

Simple Sautéed Cabbage (AIP, Plant-Based, Keto)

by | Feb 19, 2020

Simple Sautéed Cabbage is easy to prepare and the perfect side to your next meal! This dish is simple yet full of delicious flavour. Only 4 ingredients needed for this AIP, plant-based, keto & paleo friendly recipe!

DID YOU KNOW? Cabbage is a great weight loss vegetable since it’s packed with many beneficial vitamins, minerals, plus water and fiber.

It’s also low in calories, containing only 33 calories per cup of cooked cabbage.

Cabbage is full of gut-friendly insoluble fiber, a type of carbohydrate that can’t be broken down in the intestines. Insoluble fiber helps support digestive health by adding bulk to stools and promoting regular bowel movements.

In addition, it’s rich in soluble fiber, which has been shown to increase the number of beneficial bacteria in the gut, like Bifidobacteria and Lactobacilli.

 

Enjoy cabbage on its own or use it various dishes including:

Simple Sautéed Cabbage AIP Keto Plant-Based

What you need for Simple Sautéed Cabbage:

Want more healthy side dishes? You’re going to love these …

Simple Sautéed Cabbage AIP Keto Plant-Based

Simple Sautéed Cabbage

Simple Sautéed Cabbage is easy to prepare and the perfect side to your next meal! This dish is simple yet full of delicious flavour. Only 4 ingredients needed for this AIP, plant-based, keto & paleo friendly recipe!
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Prep Time: 2 minutes
Cook Time: 10 minutes
Course: Side Dish
Cuisine: AIP, Keto, Low-Carb, Paleo, Plant-Based
Servings: 2

Ingredients
 

  • 1 small green cabbage, thinly sliced
  • 1 tbsp avocado oil
  • 2 tbsp extra virgin olive oil
  • 1 tbsp apple cider vinegar

Instructions
 

  • Using a deep pan heat avocado oil, add cabbage and season with sea salt.
  • Cook at medium heat until cabbage begins to brown slightly.
  • Remove from heat and mix in olive oil, apple cider vinegar and black pepper. Add more salt if needed.
Keyword cabbage, dairy free, gluten free, grain free, greens, healthy sides, quick recipes, soy free, vegetables
Tostones (AIP, Plant-Based, Paleo)

Tostones (AIP, Plant-Based, Paleo)

by | Jan 31, 2020

Tostones are slices of unripe plantains, fried, flattened, then fried again. They make for an awesome paleo, AIP & plant-based side to so many dishes. They’re super easy to make and only require simple 3 ingredients!

DID YOU KNOW? Consuming plantains is a great way to relieve constipation and provide relief from hemorrhoids and digestive conditions like diverticulitis since they are high in fiber.

One cup of plantains contains 25-30 grams of fiber! The fiber and starch found in plantains are complex carbs.

Fiber and complex carbs are less processed and more slowly digested than the simple carbs found in processed foods. They keep you fuller and more satisfied for longer after a meal, which can be helpful for weight loss and management.

Cooked plantains are also a rich source of vitamins A, C, and B-6, and the minerals magnesium and potassium.

Although they may look like bananas, plantains are starchier, contain less sugar and are much more versatile as a cooking ingredient. Also, unlike bananas, plantains are typically cooked before eating.

How to prep plantains for cooking:

1. Use a paring knife, chop off ends of the plantain.
2. Score the sides of the plantain (lengthwise) all the way down.
3. Dig your thumb between the peel and plantain to remove each section of the peel.
4. Remove any remaining skin/peel using the knife.
5. From there you can dice, slice or use the plantain whole (depending on what the recipe calls for).

One of my favourite ways to enjoy plantains is in the form of tostones! Tostones are slices of unripe plantains, fried, flattened, then fried again.

They’re super easy and quick to make and only require 3 ingredients! Check out the recipe below.

Here are a few ways you can enjoy tostones:

Tostones AIP Paleo

What you need for Tostones:

  • Green (or slightly yellow) plantains
  • Avocado oil
  • Sea salt

Looking for more healthy side dishes? You’re going to love these …

 

Tostones AIP Paleo

Tostones

Tostones are slices of unripe plantains, fried, flattened, then fried again. They make for an awesome paleo, AIP & plant-based side to so many dishes. They're super easy to make and only require simple 3 ingredients!
Print Recipe Pin Recipe
Prep Time: 10 minutes
Cook Time: 8 minutes
Total Time: 18 minutes
Course: Side Dish
Cuisine: AIP, Paleo, Plant-Based
Servings: 2

Ingredients
 

  • 2 green or slightly yellow plantains, cut into 1-inch slices
  • 1/4 cup avocado oil, more if needed
  • Sea salt, to taste

Instructions
 

  • Cover the bottom of a large frying pan with avocado oil. Heat at medium-high.
  • Add plantain slices and fry on both sides until golden (roughly 2-3 minutes per side).⁠ Season with salt.
  • Remove plantains from pan and gently smash between 2 pieces of parchment paper until flattened. You can use the bottom of a mug or plate to smash.
  • Add smashed plantains back to the pan (add more oil if needed) and fry again on both sides until golden brown (roughly 2 minutes per side).
Keyword avocado oil, gluten free, grain free, healthy side, plantains

Salt & Pepper Chicken Wings (AIP, Keto, Paleo)

Salt & Pepper Chicken Wings (AIP, Keto, Paleo)

by | Jun 13, 2019

Salt & Pepper Chicken Wings are not only delicious, but also super easy to prepare with only 4 simple ingredients needed. These guilt free wings are keto, paleo and AIP friendly.

Chicken wings are an essential part of any sports lover’s diet! They’re flavourful and easy to munch on while your eyes are glued to the screen.

As yummy as restaurant and bar wings are, these places almost always deep fry their wings in rancid vegetable oil. These inflammatory oils can cause many short and long term health problems and should be avoided whenever possible.

You might be thinking – “Jen, why do you have to be a game day buzz kill?!”

I’m not – I promise! Today, I come to you with a better alternative which will not only save you from spending time in bars that smell like a combination of body odour and beer – BUT also keep you from burping up rancid chicken wings for the next week!

So, here’s my brilliant game plan … Host game day in the comfort of your home with your best people (no buzz kills allowed) and make my simple chicken wing recipe below!

I use heat stable avocado oil in my recipe, which has a smoke point of 500F. You can safely bake your wings in the oven at a high temperature without worrying about creating toxic fumes or harmful free radicals.

Now check out my Salt & Pepper Chicken Wing recipe with avocado oil!

Healthy sides to pair with these wings …

Simple Salt & Pepper Chicken Wings

What you need for Salt & Pepper Chicken Wings

  • Chicken wings
  • Avocado oil
  • Sea salt
  • Fresh ground pepper

Looking for more healthy chicken dinner recipes? You’re going to love these …

Simple Salt & Pepper Chicken Wings

Simple Salt & Pepper Chicken Wings

Salt & Pepper Chicken Wings are not only delicious, but also super easy to prepare with only 4 simple ingredients needed. These guilt free wings are keto, paleo and AIP friendly.
Print Recipe Pin Recipe
Prep Time: 5 minutes
Cook Time: 50 minutes
Total Time: 55 minutes
Course: Dinner
Cuisine: AIP, Keto, Low-Carb, Paleo
Servings: 3

Ingredients
 

  • 2 lbs chicken wings, pastured
  • 2 tbsp. avocado oil
  • 2 tsp. sea salt
  • 1 tsp. fresh ground pepper
  • 1 tbsp. fresh parsley for garnish, optional

Instructions
 

  • Preheat oven to 425 and line baking sheet with parchment paper.
  • Add wings to a large bowl and coat with avocado oil.
  • Add salt and pepper to bowl and toss wings so they are evenly coated.
  • Place wings on baking sheet in a single layer.
  • Bake for 25-minutes then flip wings and bake for another 25-minutes. Wings should look golden. Cooking time may vary.
Keyword avocado oil, chicken wings, easy recipes, gluten free, healthy dinner, pastured chicken

Honey Lemon Ginger Jello (AIP, Sugar Free)

Honey Lemon Ginger Jello (AIP, Sugar Free)

by | May 9, 2019

This Honey Lemon Ginger Jello is a great healthy snack with gut healing properties. It contains simple and powerful ingredients like gelatin, ginger, lemon & honey. Perfect for those following an AIP, paleo, keto or low-carb lifestyle!

Food and supplements have played an important role in my journey with IBS.

Over the years I have developed a solid list of ‘best foods/supplements for gut support’ that I incorporate into my diet regularly to maintain the health of my gut – and help heal it when needed – so it can function optimally.

Gelatin is on my list of ‘best foods/supplements for gut support’ and here’s why …

Gelatin can improve digestion by enhancing gastric acid secretion which is important in breaking down the food we consume. Without proper digestion, we cannot absorb all the important nutrients we get from food, which can lead to nutrient deficiency in the long term.

In addition, gelatin can help to repair the mucosal lining in the stomach which is often damaged in those suffering from IBS. A damaged gut lining can cause a long list of symptoms and inflammatory reactions.

Homemade jello is a fun and easy way to incorporate gelatin into your diet. Give this Honey Lemon Ginger Jello a try. It’s healthy jello for adults and kids!

If you’re looking for more ways to add gut supportive foods into your diet, my FREE Quick-Start Guide to Smoothies is a great place to start! I use collagen-rich protein powder in all my smoothie recipes which can help support a healthy gut. In addition, you can add a high-quality collagen powder for even more support!

Looking for more healthy Jello recipes? Try these …

Honey Lemon Ginger Jello AIP Sugar Free

What you need for Honey Lemon Ginger Jello:

Want more healthy snack recipes? You’re going to love these …

Honey Lemon Ginger Jello AIP Sugar Free

Honey Lemon Ginger Jello

This Honey Lemon Ginger Jello is a great healthy snack with gut healing properties. It contains simple and powerful ingredients like gelatin, ginger, lemon & honey. Perfect for those following an AIP, paleo, keto or low-carb lifestyle!
Print Recipe Pin Recipe
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Course: Snack/Treat
Cuisine: AIP, Keto, Low-Carb, Paleo
Servings: 6

Ingredients
 

  • 1 cup homemade ginger tea, recipe link in notes
  • Juice of 1 lemon
  • 4 tbsp. grass-fed gelatin
  • 3 tbsp. honey
  • 4-5 drops lemon essential oil (food-grade), or 1 tsp. lemon zest

Instructions
 

  • Add cold ginger tea, lemon juice and gelatin into a saucepan and let gelatin "bloom" for a few minutes.
  • Turn heat to low and begin whisking ingredients (5-10 minutes) until mixture becomes thin.
  • Whisk in honey and lemon essential oil or lemon zest towards the end.
  • Pour mixture into a glass dish or into molds. Place in the fridge for 1-hour to set.
  • Remove from molds or cut into squares and enjoy!

Notes

Homemade ginger tea recipe
Keyword dairy free, gelatin, gluten free, grain free, grass-fed, gut health, gut support, sugar free

lemv
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