[PDF | 15,95 Mb] Grillzeit – No.2 2018 – Download Magazine

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    To my daughters, Hannah and Abby

    The Lord blessed me beyond measure when he brought you both into my life. Thank you for walking through this grain-free journey with your dad and me. We are both so proud of the sweet young ladies you’ve become!




    My Story

    How I Healed Myself

    Why Grain Free Instead of Gluten Free?

    Grains to Avoid

    My Pantry and Fridge

    What About Saturated Fats?


    How to Adapt Recipes

    How to Eat Out

    How to Encourage Your Kids to Eat Grain Free


    Grain-Free Biscuits

    Quick Chia Seed Strawberry Jam

    Coconut, Berry, and Spinach Smoothie

    Fluffy Pancakes

    Ham and Egg Cups

    Spinach and Sausage Strata

    Egg Scramble with Bacon, Onion, and Swiss Chard

    Zucchini and Granola Muffins

    Berries with Mint

    Bacon and Cheddar Waffles

    Creamed Kale and Eggs

    Pork Carnitas Breakfast Crepe Tacos

    Pumpkin, Currant, and Pecan Breakfast Cookies

    Broccoli, Bacon, and Red Onion Frittata

    Coconut Crepes with Whipped Cream and Strawberries

    Cauliflower and Bacon Hash

    Cinnamon Rolls


    Avocado with Mango-Shrimp Salsa

    No-Sugar-Added Margarita

    Seed Crackers

    Tater Tots

    Garlicky Bone Marrow

    Sausage Cheese Balls

    Spinach and Roasted Garlic Dip

    Hot Bacon and Mushroom Dip

    Crispy Sweet Potato Cakes with Cilantro Salsa

    “Cheesy” Kale Chips


    Fighter Pilot Loaded Fries

    Egg Salad in Bacon Cups

    Thyme and Cheddar Crackers

    Antipasti Bites


    Salmon, Avocado, and Chickpea Salad

    Steak and Romaine Salad with Red Pepper Dressing

    Baby Greens, Avocado, Red Onion, and Strawberry Salad

    Bacon, Lettuce, and Tomato Salad with a Fried Egg

    Arugula Salad

    Shrimp Salad with Cilantro-Lime Dressing

    Mixed Greens Salad with Chicken, Peaches, and Stilton

    Blueberry and Fennel Salad

    Cauliflower “Rice” Salad with Herbs and Dried Fruit

    Pecan Chicken Salad with Squash, Pears, and Goat Cheese

    Citrus Salad with Shallots and Pistachios


    Sautéed Bell Peppers with Chimichurri Sauce

    Butternut Squash, Zucchini, and Tomato Gratin

    Green Beans with Onion and Ham

    Sweet Buttered Peas with Orange and Mint Gremolata

    Leafy Greens with Red Onion and Bacon

    Zucchini Fritters

    Bacon, Mushroom, and Chard “Rice” Bowl

    Grain-Free Stuffing

    Roasted Red Onions

    Cauliflower “Fried Rice”

    Sweet Potato Casserole

    Sautéed Kale with Raisins and Walnuts

    Roasted Vegetables with Caramelized Onion Mayonnaise

    Green Bean Casserole

    Honey-Roasted Parsnips and Beets

    Creamed Cauliflower

    Main Dishes

    Maple-Glazed Salmon with Spinach and Bell Peppers

    Eggplant and Zucchini Lasagna

    Creamy Chicken, Vegetable, and Tomato Soup

    Grilled Asian Pork Chops with Cremini Mushrooms and Scallions

    General Tso’s Chicken

    Beef Taco Bowl

    Bunless Turkey-Spinach Burgers with Sun-Dried Tomato Pesto

    Southwestern Stuffed Bell Peppers

    Slow Cooker Sunday Roast

    Chicken Parmesan with Zucchini Noodles

    Bacon-Wrapped Meat Loaf

    Sautéed Chicken with Squash and Carrot Ribbons

    Grilled Rib Eye with Asparagus

    Creamy Chicken and Mushroom Pot Pie

    Pork Carnitas

    Chicken Verde Enchiladas

    Cauliflower “Steak” with Olives, Sun-Dried Tomatoes, and Capers

    Sautéed Round Steak with Onions and Mushrooms

    Roasted Garlic Cauliflower Alfredo with Chicken and Vegetables


    Grapefruit Granita with Minted Whipped Cream

    Vanilla Pudding with Bananas and Honey-Caramel Sauce

    Frozen Key Lime Pie

    Honey-Sweetened Cheesecake

    Doughnut Holes with Maple Glaze

    Carrot Cake Cupcakes with Cream Cheese Frosting

    Chia Seed Pudding

    Lemon Bars

    Classic Yellow Cake with Buttercream Frosting

    Apricot Pecan Cookies

    Cheesecake Ice Cream

    Homemade Waffle Cones

    Lemon Poppy Seed Cake with Honey-Coconut Glaze

    Blackberry Apple Crisp


    Pecan Pie

    Baked Pears and Cream

    Ice Cream and Apricot Slice

    Kids’ Favorites


    Nut- or Seed-Butter Shake

    Chicken Nuggets

    Grilled Cheese

    Tomato Soup

    Grain-Free Graham Crackers

    Fruit Snacks

    Banana Maple Ice Pops

    Perfect Grain-Free Pizza Crust

    “Tortilla” Soup

    Kids’ Squash and Cheese

    Cut-Out or Slice-and-Bake Cookies


    Chicken Stock


    Ranch Dressing

    Homemade Nut Butter


    Flavored Kombucha

    Homemade Nut Milk

    “Riced” Cauliflower

    Savory Cashew “Cheese”

    Sweet Cashew “Cheese”

    Grain-Free Bread

    Grain-Free Pie Crust

    Thick, Homemade Yogurt

    Whipped Coconut Milk

    Dairy-Free Icing

    Grain-Free Baking Powder

    Coconut Butter

    Pure Vanilla Extract

    Sweetened Condensed Milk

    Soaked and Dehydrated Nuts and Seeds

    Savory Crepes

    Bacon Mayonnaise

    Quick Homemade Ketchup

    Dandelion and Chicory Root Tea

    Universal Conversion Chart


    Many Thanks


    About the Author



    About the Publisher



    A simple trip to the dentist changed my life. In the spring of 2008 I went to the dentist because of a cracked amalgam filling in one of my teeth. The dentist removed the filling without taking proper precautions, and afterward I felt terrible. I spent nearly a week in bed recuperating—no easy task with two small daughters to raise. I thought my reaction to the removal was strange, but after a week I regained my strength and got on with my life.

    A few weeks later, however, I began to have problems with my complexion, including breakouts, rough skin, and splotchy patches on my face. I hadn’t changed anything in my daily regimen, I was on a diet of unprocessed organic foods, and I exercised regularly. I was confused. Months later, things got worse when I broke out in inexplicable hives from the neck up. My face was swollen and red, peeled twice a day, and felt like someone was holding a frying pan to my skin. I began eliminating things from my diet as I searched for a cause, but no change made a difference. I went to several doctors and they all told me I had dry skin, gave me a tube of steroid cream, and sent me on my way. I’m not an idiot. I knew my skin wasn’t “dry,” and I knew I had to dig deeper.

    The hives continued to worsen by the day. One morning, I woke up and splashed some water on my face. Immediately, my face turned bright red and starting swelling and burning. “Oh no!” I thought. “It’s the water!” I believed the chlorine in the water was making me sick. I told my husband and we tried to figure out our options. In the meantime I couldn’t touch tap water, let alone drink it. We bought large bottles of filtered water and I sponge bathed for more than a month. I couldn’t even wash my hands in tap water or I would start to swell and burn. We tried several unsuccessful solutions, but eventually bought a reverse osmosis water filtration system for the entire house. It wasn’t cheap, but it helped. For the first time in more than a month, I could finally bathe again. My symptoms began to clear a little, but after a few weeks they came back. Worse. Much worse.

    I cried. I became very depressed. I didn’t want to go anywhere because not only did I look horrible, but I was in constant pain. I slept with ice packs on my face to ease the burning. I had to drop all my outside commitments, and I didn’t get out to see my friends. I had become allergic to everything. If I ate vegetables, I would swell. If I ate meat, I would swell. If I walked into a room with too much perfume, I would swell. So I stayed at home. All day. Every day.

    After six miserable months, I still didn’t know what was causing the hives. No matter what I ate, drank, or did, I constantly had hives. I finally found a doctor who listened, and he sent me to an allergist. She did all the skin testing, but every test came back negative. Perplexed, she told me about an autoimmune disease that in some extreme cases causes hives, so she did a blood test for the antibodies. The test showed my immune system was attacking my thyroid gland. I was diagnosed with Hashimoto’s disease. The doctor told me to start a thyroid medication, but after some research, I learned the medication would only calm the symptoms and not stop the formation of antibodies. I decided to look for an alternative solution.

    One of my best friends, Karin, who patiently listened to me crying each day on the phone, told me about her sister Kim, a certified nutritionist. I called Kim and told her everything that was going on. She agreed to work with me. Remember the cavity I had removed and refilled? After many tests, we discovered my thyroid had absorbed most of the heavy metals from the amalgam filling and consequently caused my liver to “back up” so that it couldn’t properly filter any toxins my body encountered. This helped explain the hives and the thyroid disease. The first thing Kim told me to do was drop all sugar, alcohol, meat, grains, fruit, dairy, and gluten. I was allowed only vegetables and healthy fats such as raw butter, duck fat, lard, coconut oil, and so on. It sounds drastic, but I had suffered for so long that I was willing to try anything. She also prescribed whole-food supplements and cleanses to begin the healing process.

    So there I was writing a cooking blog, but I couldn’t really cook. I felt as if my main creative outlet had been blocked. I didn’t know there was a world of “grain-free” cooking and baking, so I ate vegetables. My husband, Pete, and the kids were gracious enough to eat the same diet. Pete said, “If you have to do this, then we’ll do it together.”

    I couldn’t go out to eat or eat at friends’ homes. We traveled that summer, and I had to pack all my food in a cooler. We were gone for three weeks. It wasn’t easy. I sponge bathed with filtered water. I think I may have offended friends along the way when I couldn’t eat the food they provided. I tried to explain as I pulled dinner out of my cooler, but I wasn’t sure they really understood. I could understand—I’d never heard of such a thing myself before it happened to me.

    Avoiding gluten and grains was a very new thing for me. I mourned the fact that I couldn’t bake or eat any of the favorite foods I’d grown up eating. It sounds silly now, but one night I actually cried because I thought I’d never be able to eat a cinnamon roll again or dredge chicken in flour.

    Another symptom of Hashimoto’s is that the thyroid hormone levels that control your metabolism can swing from high to low. So even though I was consistently working out during this time, I had months when my metabolism slowed and I would gain weight, and months when it would swing the other way and I’d lose weight. It was very frustrating, to say the least.

    November of 2009 was my last hives attack. By Thanksgiving I was truly thankful—my skin was clear for the first time in a year. I passed on the rolls and breads because I still didn’t know how to work with grain-free flours.

    When I first began a grain-free diet I didn’t know what ingredients to bake with, so I called a friend and she told me that nut flours are a great alternative. I bought these new-to-me flours and looked online for recipes, but I couldn’t find any that tasted just like the breads, cookies, and cakes I loved. This was disappointing at first, but I was determined. I decided to experiment on my own. I learned that each flour has its own characteristics, and it’s best to combine flours to achieve the necessary structure and integrity. I also found that unflavored gelatin is a fabulous binder for these gluten-free ingredients. Soon I created dozens of recipes for muffins, cakes, and cookies and took them to my neighbors, who taste-tested them for me. None of them ever guessed that my baked goods were made with grain-free flours. Bingo! I knew I was onto something, so I shared my ideas and recipes with my readers, and they came back with rave reviews.

    I now eat a completely grain-free diet, and my disease is in remission. I have enjoyed finding ways to work with so many new ingredients. Despite the challenges, I can honestly say I’m thankful for the hardships I encountered. I now understand what it’s like to have to avoid certain foods. I have much more empathy for people who suffer from ailments and can’t find the answers. I now have a variety of grain-free flours and other ingredients at my fingertips. My experience was extreme, but it led me to answers that can help people facing a wide variety of health problems. I know many of you have Hashimoto’s, celiac, allergies, diabetes, or other autoimmune diseases and have felt a sense of despair. I’m here to encourage you and tell you there are solutions. The foods we eat play a huge role in how our bodies work and heal, and there are many foods out there that can help you start the healing process. You can move to a grain-free diet and enjoy delicious food. I want this book to be a practical guide so you, too, can find healing through food.


    “I’m going to reverse the disease.” This was my reply to the doctor when he told me my thyroid would eventually stop working and I’d be on medication for the rest of my life. I had already seen firsthand how food could make a difference in my health when I overcame chronic migraines, irritable bowel syndrome (IBS), and eczema with an organic, nutrient-dense diet, so I decided I would find a way to use food to reverse this disease as well. So what did I do? I did everything my nutritionist told me to do, no matter how difficult. This was a marathon, not a quick fix, but I was willing to take the challenge.

    I know each body is different. I share this information to give you an overview of what I did to reverse my autoimmune disease. The protocol I followed was specifically tailored to my health needs. Finding a good nutritionist or holistic-minded, experienced health practitioner who can give you a specialized treatment plan for your body is crucial.

    My Path to Healing

    For the first thirty days I avoided all foods except vegetables and healthy saturated fats. My nutritionist, Kim, told me that not all people need this level of restriction, but my system needed a chance to calm down, so eliminating almost everything was the right place to start.

    After thirty days, I added raw dairy (made from unpasteurized milk) and organic, pastured meat back into my diet. I also drank homemade bone broth throughout the day. I ate some fermented foods at each meal; these included things like traditionally prepared sauerkraut and kimchi. I gave up all processed foods, soy, and grains.

    Here are the foods I was allowed to eat:

    Organic, pastured meats

    Raw butter

    Coconut oil


    Lard and tallow

    Raw cheese

    Cultured, organic dairy

    Bone broth






    Honey (in strict moderation)

    Maple syrup (in strict moderation)

    Coconut sugar (in strict moderation)

    Here are the foods I removed from my diet:

    All processed foods

    Soy (except for small amounts of raw, fermented soy called Nama shoyu)


    All GMO foods

    The first months of following this diet were not easy, and the hives did not go away immediately. This was frustrating at times, but I knew I had to persevere. It took nine months of disciplined eating and cleansing before the hives disappeared completely. That was a joyful day! But I still had a long way to go to reach complete healing. It took four and a half years of disciplined eating to achieve normal blood levels again, but I stuck with the plan and accomplished what the doctors said was impossible. At the end of my journey I felt like a new woman—full of energy, with vibrant skin and a new lease on life.

    Supplements and Drainage Therapies

    I took different whole-food supplements to help support my system and slowly begin the detox process. I particularly liked supplements from Standard Process and Biotics. My nutritionist’s prescriptions for these supplements varied as my blood levels changed and my body healed.

    We used several different drainage therapies from Unda to drain different organs in order to bring them back to vitality. I highly recommend asking your practitioner about these therapies as they are gentle on the body and very effective. It is important that your practitioner has been trained in the proper use of these remedies.

    I took these basic supplements, which most people will find beneficial whether or not they have health issues:

    Green Pastures fermented cod liver oil

    GutPro probiotics

    Pure Radiance vitamin C

    I used these detox and cleansing methods:

    Dry sauna—I spent twenty to twenty-five minutes in the dry sauna three times a week. The sauna helps remove toxins from the body, and I also found it very relaxing.

    Dry brushing—Dry brushing can assist the body in removal of toxins and improve circulation, so I did this each evening before going to bed. A soft bristle body brush is brushed in a circular motion on the skin. It’s an economical and easy way to support the lymphatic system and help the body detox.

    Castor oil packs—I treated the thyroid and liver several times a week with a cleansing castor oil pack. When placed on the body, the oil is absorbed into the lymphatic circulation.

    Long walks—My body couldn’t handle intense workouts (I would be in bed for days if I overextended myself), so long walks were a gentle way to exercise and allow the lymphatic system to flush out.

    Rest—I made sure to go to bed at a reasonable time and get at least nine hours of sleep a night.

    What I learned:

    Detox is hard! During a detox, the body is working extra hard to remove the offending toxins in the system, so you might not feel very good.

    Your body needs healthy saturated fats to detox. The body needs to be nourished in order to detox, and this means plenty of animal fats.

    Natural healing isn’t a quick fix. It’s a long process, but it is worth it in the end.

    Here’s a chart of my blood levels over the past several years. Thyroperoxidase Ab and thyroglobulin are the two thyroid antibody levels that doctors use to diagnose a patient with Hashimoto’s disease.

    It took several years, but my blood levels eventually came back to normal. While everyone is different, I’m not alone in my healing of Hashimoto’s. My nutritionist never claimed she could heal my disease, but she encouraged me to believe that the body is capable of tremendous regeneration, and so it was to that end we charged together. Kim taught me that healing comes through gentle, steady, and effective detoxification coupled with nutrient-dense, nourishing foods. It is my hope to shed light on what this looks like in a very attainable way.

    If you’re struggling with chronic health issues, I encourage you to seek out a nutritionist, osteopath, naturopath, or nutritional therapy practitioner who can help guide you toward better health. Even if everyone around you says it can’t be done, follow your instincts. If you think it’s possible, run toward that hope. After my experience, I truly believe that many of the diseases that ail us can be avoided or reversed with the right foods, detox, and support.


    Many people ask why I went completely grain-free instead of only cutting out gluten. It can seem drastic, but when you realize how grains can affect a compromised immune system, eliminating them makes sense. When grains enter the body they cause the insulin levels in the blood to rise. When they are eaten in excess over time, the body becomes overtaxed, and eventually the excessive grains can cause inflammation in the body. Inflammation is the root cause of many health issues, including diabetes, allergies, arthritis, heart disease, tendinitis, and autoimmune diseases. A grain-free diet rich


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