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Health Blog


In Chinese medicine, the gut, is considered the root of all health and disease. Recent research shows that this is incredibly true (read Brain Maker by Dr. David Pearlmutter). Eliminating the top gut disruptors and the foods that harm beneficial bacteria is extremely important if you want to improve your allergies or even other ailments. For foods to eliminate see my previous post: Allergy Season Part 1. 

What should you replace all of your favorite foods with? That’s the hard part!! So, below is a list of my top substitutions for your favorite foods and staples.

Pasta: I use a KitchenAid spiralizer attachment to spiralize zucchini, and sweet potatoes to make “noodles” You can sauté these noodles in coconut or olive oil then add your favorite sauce. I actually like the zucchini “noodles” better than pasta, they tend to absorb more flavor from the sauce.

Milk: Almond milk or coconut milk (not the canned kind, it’s too thick) can be used to replace dairy.

Cream or whipped cream: Full fat canned coconut milk can replace cream. For Whipped cream, if you put the canned coconut milk in the fridge, the solid fat will separate from the liquid. You can whip the solid to create whipped cream.

Added sugars or sweeteners: I use stevia, or raw honey (sparingly)

Cheese: There are some good nut “cheese” recipes. I’ll post a few in the future.

Peanut butter: I make almond butter with my Cuisinart or Vitamix (2 cups almonds blend until creamy). Almonds are a drier nut, so you may need to add a little coconut oil to help make it smooth. This will keep well either in the fridge or in the pantry. Use raw nuts not roasted nuts.

Soy: Soy is estrogen causing and that is not good if you want to lose weight, and if you are a man and don’t want boobs! If you are looking for a protein powder, look for a pea based powder instead. (I know peas are legumes, but they tend to have fewer of the chemicals that cause gut disruption than other legumes).

Baked goods: I bake with equal parts arrowroot and almond or coconut flour to replace flour. If you use almond flour, it tends to be chunky so I blend the ingredients in the Cuisinart to get a smoother texture.

Try this recipe:

Sweet potato pasta with sweet red pepper arrabiata sauce.

Red Pepper Arrabiata Sauce:


1 lb. red peppers cut lengthwise in half and de-seeded

2 T olive oil

Salt and Pepper

1 carrot coarsely chopped

2 celery stalks coarsely chopped

1 small yellow onion chopped

2 T olive oil

4-6 cups chick broth preferably homemade

1 tsp cumin seeds

1/2 tsp fenugreek seeds

1 tsp turmeric (you can add more if you want)

1 tsp paprika

Pinch of Indian hot pepper spice (you can add more if you like spicy foods, I usually leave it out and add individually for each person)


combine 2 T olive oil, salt and pepper on a baking pan and roast at 350 for 45 minutes

I usually chop the rest of the stuff above once the peppers go in the oven

With about 15 mins to go on the peppers, 

add olive oil and seeds to a soup pot over medium heat until seeds start to sputter

add onions and the rest of the spices, 

when onions are translucent add carrots and celery and sauté for a few minutes until, carrots are tender.

when peppers are done, put them in the Vitamix with 2 cups of stock and the sautéed veggies and blend, starting on low and moving to high. Blend until smooth

transfer back to the pot and add stock to reach desired consistency. simmer on low for 10 minutes to let meld

Sweet potato noodles:


1/2 sweet potato per person


peel and spiralize sweet potatoes

sauté sweet potatoes in a pan with a little olive oil and salt and pepper until potatoes are tender but still al dente

top with sauce and serve

For this month’s vitamin recommendations for allergies, follow this link:

Image courtesy of Nita at

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