DR FRANCES WANG ND
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LOW FODMAPS ROASTED STRAWBERRY AND RHUBARB WITH CRISPY CINNAMON PARSNIPS

3/14/2017

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If you are looking for something sweet and low FODMAPs isn’t cutting it, give this a try for dessert or breakfast treat.
 
Ingredients
  • 1 cup chopped fresh or frozen rhubarb
  • 1/2 cup fresh or frozen strawberries, halved
  • 1 tsp melted unpasteurized raw honey or a few drops of stevia to taste
  • 1 tsp vanilla extract (alcohol-free)
  • zest from one orange
  • 1/4 cup parsnips, very finely diced, about 5mm cubes (can also use rutabagas)
  • 1 Tbsp coconut oil
  • liberal sprinkling of cinnamon
  • dash of sea salt
 
Instructions
  • Preheat oven to 400 degrees.
  • Mix together rhubarb, strawberries, stevia, vanilla extract, and orange zest and place in baking dish.
  • Bake for about 15 minutes, until fruit is soft.
  • In the meantime, heat coconut oil on medium heat in small frying pan.
  • When oil is hot add parsnips and fry, stirring often, until starting to brown. Be careful not to burn them!
  • Sprinkle parsnips with a liberal amount of cinnamon and season with a dash of salt.
  • Place fruit in serving dish and top with parsnips.
  • Enjoy!

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LOW FODMAPS BACON SCALLION CHICKEN SALAD  

3/7/2017

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Homemade from-scratch chicken salad made with homemade mayo, bacon and green onions that is soy free, dairy free and completely Paleo and Whole30 friendly.
Serves: 4 servings
Prep time: 15 mins
Cook Time: 20 mins
 
INGREDIENTS
  • 1 lb boneless, skinless chicken breasts
  • 8 slices sugar free, nitrate free bacon
  • ½ cup homemade mayo or (made with avocado oil), sugar free real mayonaise
  • 2 scallions (green onions), thinly sliced
  • salt and pepper to taste
 
INSTRUCTIONS
  • Take your bacon and chop into bite size pieces. Brown the bacon in a large saute pan over med-hi heat until crisp.
  • Remove bacon from pan and set aside to drain on paper towels, leaving the rendered fat in the pan.
  • Pound the chicken breasts to ½ inch thickness or cut them in half so each piece is ½ inch thick.
  • Turn the heat down to med. Sprinkle the chicken breasts with salt and pepper and put in the pan with bacon fat. Cook about 2-3 minutes on each side or until the inside is no longer pink.
  • Put the chicken in a large bowl, cover and refrigerate until cool. If you haven't made your mayo yet, now is the time!
  • When the chicken has cooled down, chop roughly into bite size pieces, and in a large bowl, toss together with the bacon, scallions, and mayo. Mix to fully combine.
  • Taste and add salt/pepper if needed. Serve right away or save some for lunch on top of lettuce or as a dip for celery sticks

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SIMPLE PALEO BUTTERNUT SQUASH SAUSAGE BREAKFAST HASH WITH KALE  

3/3/2017

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Incredibly easy, healthy, and delicious, this Paleo Butternut Squash Sausage Breakfast Hash with Kale is a favorite go-to savory breakfast! It all comes together in one pan in under 20 minutes with almost no prep. Paleo, Whole30 friendly, dairy free, gluten free and low FODMAPs.
Serves: 1-2 servings
Prep time: 5 mins
Cook time: 10 mins
 
INGREDIENTS
  • 2 cups chopped butternut squash
  • 1-2 link all natural or organic italian sausage or breakfast sausage patty (casing removed if it's a link)*- you could also use ground meat of your choice- turkey, pork, lean grass fed ground beef or chicken
  • 2 tbsp coconut oil
  • dash sea salt
  • 2 large handful kale, deveined and chopped
  • 2 tbsp water
  • 1-2 eggs if desired
  • salt and pepper to taste
Thinly sliced green onion for garnish
 
INSTRUCTIONS

  • Heat a small-medium heavy skillet over med heat. Add coconut oil and melt.
  • Add the chopped butternut squash to the pan, stirring to brown, and sprinkle with a bit of sea salt.
  • Cook squash for about 5-10 minutes, covering to let them soften, stirring to evenly brown
  • When squash is nearly done, break the sausage/ ground meat into small pieces and add to pan. Stir and break down smaller to evenly brown.
  • Once the squash and sausage are browned, add the kale and 1 tbsp water to the pan and toss to coat. Cover pan and allow kale to steam. Add another tbsp or so of water if needed
  • After about a minute, check kale and stir. Once kale is soft, make small grooves in the hash and crack the eggs one at a time in the grooves and add salt and pepper if you like. Cover the pan, and lower the heat while the egg cooks.
  • I like to cook the eggs until the whites are just solid and the yolks are still a little runny. Works well for this meal but of course cook them to your liking!
  • Transfer to a plate (the whole thing should be able to slide right onto your plate, if not, just scoop it out), garnish with sliced green onion if you want, and wait a minute so you don't burn your mouth. It's not as good that way, I did it this morning and regretted it. Enjoy!

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    Frances Wang, ND

    A naturopathic doctor who believes eating healthy can be fun too!

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  • Home
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      • B12 / Energy Injections
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      • SIBO Preparation Phase
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