Recipes
For Fibromyalgia
More than just recipes here. Preparing gluten-free, grain free and anti-inflammatory recipes at home becomes essential if we are to control what goes in our bodies. Creating non allergen recipes may take some time, effort and trial and error, yet the rewards are great.
Some of the recipes are considered "therapeutic", like the bone broth and liver tonics, while others are alternatives I have created over the years to replace traditional recipes, like gluten free and grain free breads and cookies.
Recipe additions here will be ongoing .. and include a variety of both raw and cooked foods .....What follows are some of my personal favorite non allergen, recipes:
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Healthy Comfort Foods (Cooked)
The
Anti-inflammatory
Parsnips
Peel and cut organic parsnips, add sea salt and clarified butter(ghee) or olive oil and bake @375 in covered glass baking dish.
Easy to digest, gluten-free recipe and acceptable on anti- inflammatory diets.
And yes, they taste great !!
Jicama Salad
Jicama Salad.( Raw and a naturally grain and gluten-free recipe.)
1 cup shredded jicama
1/4 cup finely diced organic celery
2 Tbsp. pine-nuts
1-2 Tbsp. vidalia onion or honey mustard type dressing
This salad is a great subsitiute for potato salad, pasta salad, etc..great for summer, gluten free recipe, and the taste is devine.
Jicama Fries
When it's cold outside and you want an alternative to French fries.
Slice raw jicama in uniform pieces.
Cover with a light coating of coconut oil, clarified butter, etc. and sea salt.
Add your favorite spices.
Bake at 350-400, depending on your oven, until lightly browned.
Ever had WHITE sweet potato?
I picked up some beautiful organic white sweets at the market the other day. Here I baked them and then added some ghee, flax meal and pecan pieces.
Do they taste like sweet potatoes?
Well, yes only slightly less sweet but with more starch.
White sweet potatoes are best eaten without animal protein for better digestion.
Ever had WHITE sweet potato?
I picked up some beautiful organic white sweets at the market the other day. Here I baked them and then added some ghee, flax meal and pecan pieces.
Do they taste like sweet potatoes?
Well, yes only slightly less sweet.
I LIKE 'em.
Jicama Hash
Don't you love the smell of healthy, aromatic food?
The kitchen smells amazing tonite as I am preparing a few of my favorites (savory RAW crackers, vegetable juice and a low starch jicama dish)
Pictured here is my 'jicama hash'
It's delicious and heal-thy!!
I finely shred raw jicama, adding both yellow and green onion(diced), sea salt, coconut aminos, red pepper, garlic and coconut oil.
Can be eaten raw or heated in oven.
When heating, I use a large glass pan, uncovered at about 350 until lightly browned.
Top with eggs or shredded beef for a delicious gluten-free recipe entree.
Spaghetti Squash
When cooking a spaghetti squash, always cook WHOLE to seal in the flavor. Just put about 8-10 slits in the squash with a knife, and put in oven at about 350, for 30-45 minutes depending on size.
Then let sit outside oven 20 minutes, cut in half, scoop out seeds which are now edible on the inside. Note: the INSIDE of the seed becomes soft and edible and is very digestible)
Cutting squash in half before cooking is just not necessary, it loses flavor AND can be hard on people with arthritis or fibro in their hands anyway.
I GARE-ON-TEE it's easy and taste is amazing. Be creative when seasoning, so many varieties !!
Egg Yolks
That's what I'm talkin' about !!
See, without the wheels(the egg yolks) the bike wont be going anywhere..
As I always say, avoid creating an imbalance by eating egg whites alone. Always "eat your yolks folks". The benefits are a page long, and for most people with egg allergy, its the white, not the yolk. And, use in gluten-free recipes.
The white alone is very acid forming as well ..
Use the best organic and/or free range eggs whenever possible.
Lower Glycemic Red Potato Salad:
(Remember that red potatoes are lowest glycemic of all potatos and are safe on a gluten-free recipes for the Body Ecology Diet as well.)
I BAKE the RED potatoes but not fully, we want them somewhat firm.
Add artichoke hearts, water chestnuts, diced shallot or onion, sea salt, your favorite seasoning and/or mustard, AND then about a tsp. of the CCV (Coconut Cider Vinegar)
This heal-thy vinegar can be used in all diets even RAW diets.
And the taste is similar to ACV, yet better and slightly milder.
CCV is a gentle cleanser for the system as well.
In fact, for a cleansing drink, add 1 tsp. CCV and a dash of cayenne pepper to 16 oz of water.
Omelette With Whole Eggs
Eggs can be an excellent food but they must be eaten whole to create balance. Never discard yolks, they are natures finest fats. Cook lightly to preserve the integrity, hard boiling is not the best. And always eat with vegetables such as this omelette I made with two organic eggs, onions, broccoli , coconut oil.
Quality eggs raise 'happy' cholesterol and are excellent for thyroid.
They are a contracting food so best eaten in the afternoon.
Having trouble digesting eggs ? Remember that the white is the more contracting and acid forming part of the egg. Use less of the white if needed and add extra liquid.
Three Root Bake
All Organic ..Parsnips, turnips and beets .., peeled and cut, add a tbsp. of raw oil or butter and sea salt, bake at 350 for about 40 minutes in covered glass pot or baking dish.
The taste and presentation is devine.
Grain Free Deserts (Raw and Cooked)
Coco Love Bars
One of my tasty grain free, sugar free, AND gluten-free recipe options.
CocoLove Bars:
2Tbsp. Organic coconut oil ( soft but not liquid)
4 tsp. Unsweetened organic cocoa powder.
1Tbsp. Chopped pecans.
1 tsp. Flax or pumpkin meal.
5-10 drops liquid stevia of choice.
A shake of sea salt.
Mix all together and spread as thin as you like in the bottom of a freezer safe container. Put in freezer.
It doesn't actually freeze, it simply MOLDS and sets for YOUR eating pleasure !!
I added some organic (must be sulfite free) lightly toasted coconut flakes.
Coconut Oil Candy Bars
For variety, I like to make my coconut oil bars in various shapes.
Here I molded the mixture into round containers to form circular bars.
I simply use organic virgin coconut oil, organic coconut shreds, pecans, sea salt, and then either unsweetened cocoa powder for the 'dark' OR for the 'white ' bars, a 1/2 tsp each of arrowroot powder and favorite sweetener or stevia. (Also, for a variation, see the next recipe)
Mold in freezer( it doesn't actually freeze)
Grain free, gluten-free recipe for great tasting energy source !!
FG's Punkin' Spice Coconut Oil Bars
(Perfect for every season)
2 Tbsp. organic coconut oil (softened)
2 Tbsp. chopped walnuts
1 Tbsp. organic coconut shreds
1 Tbsp. raisins or currants
1/2 tsp. punkin spice mix
Few drops liquid stevia or xylitol
Mix ingredients together ..
Mold in THIN layer on bottom of circular freezer safe containers..
Chill... Set... Enjoy..
(It doesn't actually freeze)
Makes two servings ..
Yummo !! One of my favorite coconut oil bar flavors!!!!!
Grain free and Sugar free cookies.(per dozen recipe)
4 Tbsp.clarified butter/coconut oil combination
1/4 cup organic coconut shreds
2 Tbsp. raisins or currants
2 Tbsp. coconut flour
2 Tbsp. organic blue cornmeal
1-2 Tbsp. almond meal
10 drops liquid stevia of choice
Very simple, I dont use any eggs in this recipe, the butter holds it all together and amounts can be varied as well. Gluten-free recipe of course.
Veggie-Gos
I found these perfect gluten-free, grain free treats at the market recently (Whole Foods)
Made with beets, apples, sweet potato, cinnamon, flax, etc.
They taste amazing for a mere 15 calories per serving .
Veggie-Gos, check them out and add them to your grain and gluten free recipes today !!
Raw Salads and Sides
Beet/Orange Salad (Iron Rich Food) :
2 small beets, peeled and shredded finely
1 medium orange (including the rind)
1 small granny smith apple, peeled and shredded finely
1 tsp. organic olive oil
1/8 tsp. sea salt (optional)
After finely shredding the beets and apple in a bowl, cut the entire orange into very small pieces, including the rind. (The rind is great for breaking down and removing mucous from the digestive tract)
Add the olive oil and salt and blend well with a fork.
This recipe is good for about 4 servings.
For more on Iron Rich Foods, click on Iron Rich Food link in the recipe title.
Got veggie hearts?
I love the tender, sweet hearts of artichoke, celery and romaine.
Together they make a delicious salad.
Tri-heart salad.. love, love, love it.
I finely cut/dice all three (don't forget the celery leaves) add in some sliced grape tomatoes and vinaigrette type dressing.
A great side dish.
Just another way to mix it up and create variety.
Crooked Zucchi ?
I spiraled both organic raw zucchini AND organic yellow crookneck squash.
I made them into "angel hair" using the saladaco. If you don't have a saladaco, check out our Kitchen Tools article page on the Navigation Bar. This is an inexpensive and valuable tool. Different than just shredding or slicing, it gives the zucchini/yellow squash a more palatable taste and texture. Everything is enclosed unlike a shredder box or cutting board for added safety.
My favorite way to dress it is with a thai ginger, mustard dressing or pasta sauce yet the variety is endless when it comes to additions to zucchi.
Many people say they don't miss regular pasta after this. And, gluten-free recipe of course.
Gluten-free (Grain
Free) Recipe For 'unstuffing'
using both raw and cooked ingredients..
Soaked and
spouted raw/organic buckwheat kernels.
(In sprouting jar, soak 1 cup raw organic buckwheat kernels in 2 or more cups water overnight or up to 18 hours total. Rinse kernels well and then tip jar at angle so water can drain out, rinse 2-3 times within 24 hours)
Diced organic celery
Dried cranberries
Sauteed onions
Flax meal
Sea salt,
italian dressing of choice.
Note: I do not always give specific amounts of ingredients where they can be varied to taste or serving amount in recipes such as this one ..
More celery ..less cranberries ...whatever works ..
Gluten-free (Grain Free) Recipe For 'unstuffing'
Soaked and spouted raw/organic buckwheat kernels.
Diced organic celery
Dried cranberries
Sauteed onions
Flax meal
Sea salt, italian dressing of choice.
Good appetizer, right ?
Broccoli with Annie's lite honey mustard, flax meal and sea salt.
Another gluten-free recipe. (gone in two minutes)
Pickled Crookneck Squash
Crooked Pickles ?
I take organic raw crookneck squash and slice thin lengthwise.
Then I marinate in ACV (apple cider vinegar) or CCV (coconut cider vinegar)
Use any way you would normally use thin sliced pickles.
Stack on a turkey or grass fed meat burger or in salads.
A great way to create more color and variety!! And, for gluten-free recipes.
KALE
Dehydrating kale, to make RAW kale chips ..add sea salt or other spices. Limit kale if thyroid symptoms are present. However, with adequate minerals like selenium and zinc, greens can be consumed in moderation.
Grain Free, Gluten-Free Recipe Option ...."Buckies"
What I call 'Buckies' , I'm dehydrating trays of soaked and sprouted buckwheat. I use these in my raw coconut oil bars and as a grain free cereal with organic coconut shreds and currants.
The other option is to simply use them 'as is' without dehydrating. Soak and sprout raw buckwheat, it becomes soft in texture and perfect for blending in protein green drinks or using in salads or soups. ( in fact, before dehydrating, I separate part and refrigerate for blender drinks)
The versatility is endless..
Health effective AND cost effective this way ..
Got Pluots?
Got Pluots ?
A cross between a plum and apricot.
I picked up some organic pluots at the market this evening. Good stuff.
They taste amazing. Slightly sweet but small in size and calories. A perfect addition to any blender drink OR as a snack.
Got brazil nuts?
I love using them in raw foods or just as is. High in antioxidant selenium, they are great for the thyroid and immune system (as long as you do not have a nut allergy)
A little goes a long way so use them sparingly and buy organic when possible. The ORGANIC brazils are not only healthier but taste so much better as well !! I buy in bulk at Whole Foods stores or farmers markets.
Health Tonics
Gallbladder Tonic
Organic Limes.
Just one part of my heal-thy gallbladder tonic.
Supports healthy bile, liver and gallbladder.
(Juice of one lime, 1Tbsp. olive oil, 1/2 peeled green apple, 1/2 inch piece ginger root, 1 clove garlic. 2-3 oz. pure water.)
Take 1-2 times per day on empty stomach or whenever you wish. Blend on high power and drink away.
The lime and green apple lend a great taste. The malic acid in green apples is great for your fibro and low glycemic.
Free flowing bile is essential when dealing with ANY chronic illness.
Gallbladder Tonic 2
Inefficient gallbladder OR bile congestion? Healthy bile flow greatly determines pain levels in the body, digestion AND critical absorption of nutrients.
Green apples are high in malic acid, excellent for Fibro AND the liver.
Organic olive oil is also great for increasing bile flow. For a heal-thy tonic, juice the green apple, add some raw olive oil and chase with water.
Do this as needed. Add garlic and ginger root for extra benefit.
This is just one easy gluten-free recipe that I have used with clients for years.
Easy, effective and non-invasive.
Best done on an empty stomach and perfect for those with citrus histamine allergy.
Without a gallbladder ? Still essential to cleanse those bile ducts.
Condiments
Do you make your own ghee (clarified butter) at home ?
Because the structure of gluten and casein (dairy protein) are so similiar, it's good to use both casein free and gluten-free recipes. Ghee supports celiac, leaky gut, healthy gut lining, joint and bone issues.
Here, I heated a block of organic butter at 250 in a glass pan in oven for about 30 minutes.
Pour off the golden liquid, leaving behind the white portion, that is the protein, casein we do not want.
Store in glass jars. Use acceptable ball jars and freeze as well.
Do you make your own ghee (clarified butter) at home ?
Because the structure of gluten and casein (dairy protein) are so similiar, it's good to use both casein free and gluten-free recipes. Ghee supports celiac, leaky gut, healthy gut lining, joint and bone issues.
Here, I heated a block of organic butter at 250 in a glass pan in oven for about 30 minutes.
Pour off the golden liquid, leaving behind the white portion, that is the protein, casein we do not want.
Store in glass jars. Use acceptable ball jars and freeze as well.
Pumpkin Seed Meal
Gluten-free. I use a separate coffee grinder for seeds. Organic pumpkin seeds are good for the bladder, prostate and gallbladder. Use on salads or in recipes.
HIGH in zinc and great for the endocrine system.
Blonde or
Brunette Flax Seeds
Do you prefer your flax seeds blonde OR brunette?
I buy both and mix them.
They seem to get along pretty well together!! And, they're for gluten-free recipes.
I use a designated coffee grinder for grinding all of my seeds.
For seeds and all nuts, I either soak or grind before using.
So many uses for coconut aminos.
I like to use them on grass fed steak and vegetable stir fry.
Healthy AND flavor-full !!
THE best alternative to soy or steak sauce ..
Try Coconut Secret brand for sauces, coconut cider vinegar, coconut flour, etc
Organic Apricot kernels.
Pictured here with pumpkin seeds and sprouted buckwheat.
A great and nutritious alternative for those truly allergic to nuts AND for variety.
They look and taste similiar to almonds.
I buy from Nuts.com. They have a great selection of grain free and gluten-free items.
Got Shallots ?
I love using shallots. They are even better tasting than regular onions.
I made a juice today with 3 organic cucumbers, 2 carrots, 1 small shallot and a 1/2 inch ginger root .
Both garlic and the family of onions can be helpful in lowering blood pressure as well.
From vegetable juice to oven omelettes, I use them often.
Try some next time you go to the market .
Got Shallots ?
I love using shallots. They are even better tasting than regular onions.
I made a juice today with 3 organic cucumbers, 2 carrots, 1 small shallot and a 1/2 inch ginger root .
Both garlic and the family of onions can be helpful in lowering blood pressure as well.
From vegetable juice to oven omelettes, I use them often.
Try some next time you go to the market .
Soups/Broth
Chicken Soup
Chicken soup and bone broth are both excellent for minerals and digestion .
If you can't make your own, at least use organic broth from a carton not a can, and add in vegetables, If you can obtain grassfed bones, make your own and the benefit will be greater as well .
Got Bone Broth?
An essential for Fibro and Osteo conditions. The bones will supply collagen and essential minerals that cannot be obtained in the diet. This mineral rich broth aids in healing a leaky gut and helps with absorption of critical nutrients.
And so easy.... The most challenging part might be finding grass fed bones but more butchers/farms are carrying them, including Whole Foods.
Simply put one or two grass fed bones in a glass pot, add water to cover, herbs, onions, garlic, seaweed such as kelp or wakame and any cut vegetables you like. Bring to a boil, reduce heat to simmer and allow the essential minerals from the bones to saturate the broth.
Refrigerate and skim off top layer of fat to reheat on stove. Reuse bones 3-4 times.
Nothing better for healing leaky gut and deficiency in the body and a gluten-free recipe.
Cultured or Sprouted Foods
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(Over the years I have found that preparation is everything when making cultured foods, yet it doesn't have to be difficult)
Ingredients :
2 heads of red or green organic cabbage (I prefer using red)
1/2 cup shredded organic carrot or daikon radish
3-4 cloves raw garlic
1 inch piece raw ginger root, peeled.
1. Cut the cabbage into pieces just small enough to fit into a food processor.
2. Add in the carrots, garlic and ginger root.
3. Process until FINELY grated (as shown in picture one)
4. Bring 1 cup of purified water to a light simmer.
5. When water is heated to warm, remove from heat, add in 1 tsp. of coconut crystals or honey AND 1 packet of culture starter.
(NOTE: I use Body Ecology culture starter, but any good starter will do fine, extra plantarum strain is also excellent)
6. Stir the coconut sugar and cultures, let sit for about 20 minutes while the cultures are awakened.
7. Add the water into the processed cabbage mixture.
8. Transfer this mixture to glass jars with tight fitting lids. This recipe amount should yield about 2 large 32 oz. jars OR four small 16 oz.
9. Place the jars in a cabinet to ferment undisturbed for 5-7 days. (Shown here is the picture of jars fermenting)
10. When the jars are opened, there should be visible fermentation and should taste sour but not spoiled.
Note that cultured foods have a strong odor but this is the nature of them and may take some getting used to for some people.
After opening, store in refrigerator and use within 4-7 days.
Also, 3-4 Tbsp. of the mixture can be used to ferment another 2-3 batches.
Sprouted mung beans.
Remember, there is no life in legumes that have not been germinated.
The soaking and sprouting process unleashes the nutrients and protein.
Cooked beans are merely starch and acid forming AND hard to digest.
Also, a great addition to any blender drink.
Herbs for Digestion/Cleansing
Got Rosemary ?
Great for inflammation, to strengthen hair, and mild liver support.
I buy in bulk and mix with other supporting herbs such as ginger and thyme for a heal-thy tea.
Avoid the oil or strong infusion of tea if pregnant, otherwise it's very safe.
Also a natural insect deterrent.
Wrap in a tied cheesecloth with some bay leaves and a spritze of white vinegar in areas where you might see ants or other insects. They don't like the smell and will evacuate nicely!!
Got Rosemary ?
Great for inflammation, to strengthen hair, and mild liver support.
I buy in bulk and mix with other supporting herbs such as ginger and thyme for a heal-thy tea.
Avoid the oil or strong infusion of tea if pregnant, otherwise it's very safe.
Also a natural insect deterrent.
Wrap in a tied cheesecloth with some bay leaves and a spritze of white vinegar in areas where you might see ants or other insects. They don't like the smell and will evacuate nicely!!
Got cardamom ?
A great gluten-free digestive herb recipe.
I put Cardamom Pods in the pot when I make tea along with other herbs like fennel, burdock and ginger.
Use sparingly, just a few pods is plenty for a pot of tea.
A great chaser after the gallbladder tonic I often detail here.
Got cardamom ?
A great gluten-free digestive herb recipe.
I put Cardamom Pods in the pot when I make tea along with other herbs like fennel, burdock and ginger.
Use sparingly, just a few pods is plenty for a pot of tea.
A great chaser after the gallbladder tonic I often detail here.
Marshmallow Root
Marshmallow root is excellent for the bladder and GI tract. If you have irritation in your bladder, or have irritable bowel, consider using Marshmallow root tea. I get in bulk form, and steep about 1 tbsp. in about 2 cups of water. I generally mix with other herbs as well.
Meal Options
Lunch Option: Al Fresco Chicken
One of my favorite lunch options !!
Al Fresco chicken is gluten-free, nitrate and additive free as well.
Great taste and fully cooked so its easy to take along and prepare.
I buy extra and freeze them.
What's for dinner?
Dinner tonite was wild caught fish and
spiraled raw zucchini with sprouted mung
beans and walnuts. It didn't last long!!
So good.
Gluten-Free Flour
FAQ: What are the cleanest gluten-free flour mixes available in stores if you don't care to make your own ??
I like and recommend more of the grain free mixes like Simple Mills or Bobs Red Mill. These are more widely available today.
These brands leave out MANY of the ingredients that other gluten free brands leave in such as rice flour, corn starch, guar gum, etc.
Add in your favorite ingredients and enjoy a great gluten-free recipe.
Simple zucchi dish.
Raw, grain free, gluten-free recipe and delicious!!
I use a saladaco to spiral raw organic zucchini into angel hair, then simply add avocado triangles, diced shallots, thai flavored spice and sea salt.
So many variations and flavors to use with zucchi.
Raw zucchi
organic zucchini made into angel hair (with the saladaco), I call this one Zucchi, then I add arame', seaweed, pumpkin seeds and ginger dressing ..
Nuttin' better
For optimal digestion and health benefit, soak raw almonds in pure water about 6-8 hours. Jackets will release easily as well.
This removes the enzyme inhibitor to aid digestion and assimilation of raw nutrients.
Eat as is or add to blender drinks. Also refer to our Diet for Fibromyalgia page where you can find more options. Remember this is not about specific diets, but more about certain dietary principles.
Amazing taste AND texture !!
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Hi, my name is Lisa.
Living with fibromyalgia and its primary co-conditions for over four decades, and working as practitioner and trainer specializing in fibromyalgia, I help you to live the best quality of life possible. No false cures. Also, I only promote items that I have used or am using and have faith in their place in my fibro toolbox.
Lisa Ehler Curley
Content Author
Chief Operations Officer,
Fibro Fit People, LLC
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