๐Ÿฅš BREAKFAST BISCUIT | ๐Ÿฒ CHICKEN & DUMPLINGS | ๐Ÿ” BOURBON CHICKEN PATร‰

๐ŸŽฏ DAILY CALORIE TARGET – 1343
๐Ÿงฎ CALORIES CONSUMED –  1312 โœ…

๐ŸŽฏ MACRO TARGETS HIT – โœ…
Protein โœ…
Carbs โœ…
Fat โœ…

๐Ÿ‘Ÿ ACTIVITY ACHIEVED  – โœ…

(In Video)

๐Ÿฅš EGG, BACON & CHEESE BISCUIT w HONEYDEW
โ–ช๏ธ Self Rising Flour
โ–ช๏ธ Greek Yogurt
โ–ช๏ธ Kinders Salt, Pepper & Garlic Blend

โ–ช๏ธ Duck Egg (local farm / yolk only)
โ–ช๏ธ Pepper Jack Cheese
โ–ช๏ธ Canadian Bacon
โ–ช๏ธ Lemonaise Light Mayo

โ–ช๏ธHoneydew Melon
โ–ช๏ธTajin Chili Lime Seasoning

โ™จ๏ธ BISCUIT COOKED IN
@ninjakitchen Foodi Smart XL Air Fryer Oven
Preheated – Middle Rack
400ยฐ for 20min

๐Ÿงฎ CALORIES – 408
โญโญโญโญโ˜†

———————

๐Ÿฒ CHICKEN & DUMPLINGS w CAESAR SALAD
โ–ช๏ธ Homemade Chicken & Dumplings
โ–ช๏ธ Caesar Salad Chopped Kit ๐Ÿ†• ๐Ÿ‘Ž๐Ÿผ
โ–ช๏ธ Bacon Ranch Tuna ๐Ÿ†• ๐Ÿ‘Ž๐Ÿผ

Soup was good but I forgot about freezing potato based things and the Gnocchi was kinda gritty reheated. I would either only make enough to not freeze next time or add it when serving instead. Most people wouldn’t even notice but I have a bit of texture sensitivity.

๐Ÿ†• I was not a big fan of the tuna or salad – they were okay but wouldn’t buy either again.

๐Ÿงฎ CALORIES – 601
โญโญโญโ˜†โ˜†

———————

๐Ÿ‘… RANDOM EXTRAS
โ–ช๏ธ Bourbon Chicken Patรฉ
โ–ช๏ธ Light Rye Wasa Crispbreads

๐Ÿฎ BOURBON CHICKEN PATร‰
โ–ช๏ธ Chicken Livers
โ–ช๏ธ Wild Turkey
โ–ช๏ธ Apple Cider Vinegar
โ–ช๏ธ Dijon Mustard
โ–ช๏ธ Salted Butter
โ–ช๏ธ Umami Seasoning
โ–ช๏ธ Italian Seasoning
โ–ช๏ธ Dried Parsley
โ–ช๏ธ Cracked Pepper

Adapted from a combination of these recipes:

https://ketodietapp.com/Blog/lchf/french-chicken-liver-pate#preptime
https://www.seriouseats.com/chicken-liver-pate-bourbon-cranberry-recipe
https://chicken.ie/chicken-liver-pate

๐Ÿ’ฅ This was the best version I have made yet! ๐Ÿ’ฅ

๐Ÿงฎ CALORIES – 304
โญโญโญโญโญ

Many thanks to @krogerco and @misfitsmarket for providing all my gorgeous produce.

Thank you for joining me today.
Until tomorrow…
In Love โ™ฅ and Light ๐Ÿ’ซ

๐Ÿณ BREAKFAST BISCUIT & FRUIT | ๐Ÿฒ PESTO SHRIMP PASTA PRIMAVERA

DAILY MEAL HIGHLIGHTS
๐ŸŒž Good morning ๐ŸŒž gentle friends!
Let’s get this day started…

———————

๐Ÿงฎ DAILY CALORIE TARGET – 1500
** I generally eat 2 meals a day – brunch/dinner – so my calories per meal will be larger **

———————

๐Ÿฅช BREAKFAST BISCUIT & FRUIT
โ–ช๏ธ Duck Egg Yolk
โ–ช๏ธ Chickpea Aquafaba – (suggested replacement for egg whites which I don’t eat because of histamine issues) – RESULT – Meh – not thick enough and eggs didn’t stick together. I might try a vegan flaxseed egg white substitute and see… #experimentsineating

โ–ช๏ธ Turkey Sausage @jennieo ๐Ÿ†• ๐Ÿ‘๐Ÿป
โ–ช๏ธ White American Cheese Slice
โ–ช๏ธ Lettuce / Tomato / Onion

๐Ÿƒ๐Ÿƒ๐Ÿƒ๐ŸฆŠ๐Ÿƒ๐Ÿƒ๐Ÿƒ

#experimentsineating
HOMEMADE HOLLANDAISE SAUCE ๐Ÿ’ฅ
Inspired by and adapted from @thekitchn and @recipetineats

https://www.thekitchn.com/microwave-hollandaise-recipe-23199758
https://www.recipetineats.com/hollandaise-sauce

I used the Immersion Blender Version ๐Ÿ†• ๐Ÿ‘๐Ÿป
โ–ช๏ธ Duck Egg Yolks
โ–ช๏ธ Ghee (can use regular stick butter)
โ–ช๏ธ Lemon Juice
โ–ช๏ธ Dijon Mustard (*optional)

BEAUTIFUL! LOVE IT!

๐Ÿƒ๐Ÿƒ๐Ÿƒ๐ŸฆŠ๐Ÿƒ๐Ÿƒ๐Ÿƒ

2 INGREDIENT BISCUIT
โ–ช๏ธ Self Rising Flour
โ–ช๏ธ Greek Yogurt
โ–ช๏ธ Salt, Pepper & Garlic Blend

โ™จ๏ธ COOKED IN
@ninjakitchen Foodi Smart XL Air Fryer Oven
Preheated – Middle Rack
400ยฐ for 20min

๐Ÿƒ๐Ÿƒ๐Ÿƒ๐ŸฆŠ๐Ÿƒ๐Ÿƒ๐Ÿƒ

โ–ช๏ธ Watermelon
โ–ช๏ธ Cantaloupe
โ–ช๏ธ Tajin Seasoning


โค๏ธ๐Ÿ’›๐Ÿ’š๐Ÿ’™๐Ÿ’œ 5/5 ๐ŸŒŸ
๐Ÿงฎ CALORIES – 527

———————

๐Ÿฒ PESTO SHRIMP PASTA PRIMAVERA
Inspired by and adapted from 2 great recipes from @twopeasandpod and @hiddenponies

https://www.twopeasandtheirpod.com/pasta-primavera
https://hiddenponies.com/2011/09/pesto-alfredo-shrimp-pasta

โ–ช๏ธ Penne Pasta
โ–ช๏ธ Xlrg Shrimp
โ–ช๏ธ Asparagus
โ–ช๏ธ Green Peas
โ–ช๏ธ Grape Tomatoes
โ–ช๏ธ Carrots
โ–ช๏ธ Corn
โ–ช๏ธ Zucchini
โ–ช๏ธ Alfredo Sauce
โ–ช๏ธ Basil Pesto
โ–ช๏ธ Parmesan Cheese

โ–ช๏ธ Asiago Kale Salad Kit @yourtaylorfarms

It was okay – but I tried to get slick cooking the Asparagus, Zucchini, Corn and pasta in the Instant Pot – it was too long for the asparagus and zucchini so they were mushy, the corn was great and the pasta cooked well but I like a more al dentรฉ noodle so less time next time…. And just steam the veg like I usually do…

I do think pasta in the IP would do well for me with a little less time and my Chef IQ gave me a great idea… Using the steamer basket sitting on the bottom prevents a burn notice and is self straining (see daily video) – very cool!

https://unsophisticook.com/plain-instant-pot-pasta

๐Ÿ˜‹๐Ÿ˜‹๐Ÿ˜‹ 3/5
๐Ÿงฎ CALORIES – 655

———————

๐Ÿ‘… RANDOM EXTRAS
โ–ช๏ธ Ruffles Cheddar & Sour Cream Chips
โ–ช๏ธ Oikos Cherry Greek Yogurt ๐Ÿ†• ๐Ÿ‘Ž๐Ÿป๐Ÿ‘Ž๐Ÿป๐Ÿ‘Ž๐Ÿป
โ–ช๏ธ Strawberries

๐Ÿงฎ CALORIES – 300

———————

Many thanks to @krogerco and @misfitsmarket for providing all my gorgeous produce.

Thank you for joining me today.
Until tomorrow…
In Love โ™ฅ and Light ๐Ÿ’ซ

๐Ÿฅฆ VEGGIE & EGG PLATE | ๐Ÿ” CHICKEN HAVARTI BURGER | ๐Ÿฅฃ ITALIAN WEDDING SOUP

DAILY MEAL HIGHLIGHTS
๐ŸŒž Good morning ๐ŸŒž gentle friends!
Let’s get this day started…

———————

๐Ÿฅฆ VEGGIE & EGG PLATE
โ–ช๏ธ Duck Eggs (local farm / yolk only)
โ–ช๏ธ Artichoke
โ–ช๏ธ Asparagus
โ–ช๏ธ Delicata Squash
โ–ช๏ธ Homemade Everything Bagel Seasoning
โ–ช๏ธ Chef Shamy Garlic, Parmesan & Basil Butter
โ–ช๏ธ Melissa’s Hollandaise Sauce

SMART COOKER (INSTANT POT) ARTICHOKE
๐ŸŒ€ Cooked in @mychefiq 6Q Smart Cooker
Trim artichoke stem (and petal tips if needed). Cut off the top inch or so of the artichoke and rinse to remove any dirt between the petals. Place Artichoke on trivet or in steamer basket face up, squeeze juice of 1 lemon into the crevices (*optional), add lemon halves to pot with 1 cup water.

Cook 20min on High Pressure + Natural Release

Stovetop Version:
https://www.gimmesomeoven.com/how-to-cook-and-eat-an-artichoke

——-

๐Ÿต๏ธ SMART COOKER (INSTANT POT) WHOLE SQUASH
๐ŸŒ€ Cooked in @mychefiq 6Q Smart Cooker

1c water in inner pot + trivet
Puncture squash all around
High Pressure + Natural Release
(I like it to still be firm so I use the lesser times)
1lb = 8-10min
2lb = 15-20min
3lb = 22-25min
4lb = 28-32min

It will be ๐Ÿ”ฅ SUPER HOT ๐Ÿ”ฅ when it comes out… Use a towel or mitts and cut open to cool. Once cool enough to handle, scoop out the seeds with a spoon and enjoy.

* Delicata, Honeynut, Red Kuri and Sweet Dumpling Squash can be enjoyed skin on. They take less time to cook sometimes too.

* Small / young Butternut or Kabocha Squash skin can be eaten but may be tougher.

* Large Squash especially including thick skin varieties like Acorn and Spaghetti Squash are not intended to eat the skins.

——-

ASPARAGUS
๐Ÿ’จ Steamed in @goodcookcom Microwave Steamer
3min on High

Good Cooks Microwave Steamer
https://amzn.to/3qcHXHf

๐Ÿฅฃ๐Ÿฅฃ๐Ÿฅฃ๐Ÿฅฃ 4/5
๐Ÿงฎ CALORIES – 408 (of daily 1670)
๐Ÿฅ CARBS – 33g (of daily 125g)

———————

๐Ÿ” CHICKEN HAVARTI BURGER & ITALIAN WEDDING SOUP
โ–ช๏ธIP Italian Wedding Soup (๐ŸงŠ Freezer Meal)
https://tinyurl.com/y9lo6euu

โ–ช๏ธ Quick Dough Italian Drop Bun*
โ–ช๏ธ 98% Lean Ground Chicken Breast
โ–ช๏ธ Havarti Cheese
โ–ช๏ธ Bib Lettuce
โ–ช๏ธ Roma Tomato
โ–ช๏ธ Yellow Onion
โ–ช๏ธ Lemonaise Light Mayo
โ–ช๏ธ Whole Grain Mustard

๐Ÿž ITALIAN QUICK DOUGH DROP BISCUIT
๐Ÿ”น ยผc Self Rising Flour (packed)
To make all purpose flour into self rising – add 1ยฝtsp baking powder + ยผtsp salt per 1c flour…
๐Ÿ”นยผc 0% Greek Yogurt

OPTIONAL EXTRAS*
๐Ÿ”นยฝtbsp Italian Seasoning
๐Ÿ”น1tbsp Nutritional Yeast
*optional – it does not effect the baking – it is not that kind of yeast – I use it because I am deficient in vitamin B12 among other things

If you add these, you will have to add a little extra yogurt, milk or water…

Season as YOU like ๐Ÿ˜…

NO STICKY HANDS PREPARATION
Combine all ingredients in a bowl with a fork or small spatula. Lightly spray your baking sheet or lay down some parchment paper and turn your dough out onto the tray. Using the fork/spatula, shape the dough to the thickness and diameter you want. Top with an egg wash and additional seasoning if you’d like. Bake and enjoy!

โ™จ๏ธ COOKED IN
@ninjakitchen Foodi Smart XL Air Fryer Oven
Preheated – Middle Rack
400ยฐ for 15min

More information on Nutritional Yeast (Noosh)
https://www.bonappetit.com/test-kitchen/ingredients/article/nutritional-yeast-2

๐Ÿฅฃ๐Ÿฅฃ๐Ÿฅฃ๐Ÿฅฃ๐Ÿฅฃ 5/5 ๐ŸŒŸ
๐Ÿงฎ CALORIES – 924 (of daily 1670)
๐Ÿฅ CARBS – 59g (of daily 125g)

———————

๐Ÿ‘… RANDOM EXTRAS
โ–ช๏ธ Olive Tapenade Hummus
โ–ช๏ธ English Cucumber
โ–ช๏ธ@vtsmoke Vermont Smoke and Cure Turkey Pepperoni Stick

๐Ÿฅฃ๐Ÿฅฃ๐Ÿฅฃ๐Ÿฅฃ 4/5
๐Ÿงฎ CALORIES – 231 (of daily 1670)
๐Ÿฅ CARBS – 13g (of daily 125g)

———————

๐Ÿ—“๏ธ DAILY TOTALS
๐Ÿงฎ CALORIES – 1563 of 1670
๐Ÿฅ CARBS – 106g of 125g

๐ŸŽฏ 2022 HEALTH GOALS
๐ŸŽ WHOLE FOOD REFOCUS
๐ŸงŸโ€โ™€๏ธ NO FUNKY FOOD FRANKENCHEMICALS
๐ŸŒ 6 MONTH NEW ZEALAND TRIP – MAY 2023

๐Ÿ“Š Calorie Command with the Healthi app
๐Ÿงฎ Calorie Target: 1670
๐Ÿฅ Carbohydrate Target: 125g
(30% – Total, not Net Carbs)
[Monitoring carbs for Insulin Resistance]

———————

Many thanks to @krogerco and @misfitsmarket for providing all my gorgeous produce.

Thank you for joining me today.
Until tomorrow…
In Love โ™ฅ and Light ๐Ÿ’ซ

๐Ÿณ BREAKFAST BISCUIT |๐Ÿ• SUPREME PIZZA & ๐Ÿฅ— SUPERFOOD SALAD

๐Ÿณ BREAKFAST BISCUIT
โ–ช๏ธ Self Rising Flour
โ–ช๏ธ Greek Yogurt (@dannon)
โ–ช๏ธ Italian Seasoning
โ–ช๏ธ Duck Egg Yolk (local farm)
โ–ช๏ธ Havarti Cheese
โ–ช๏ธ Lettuce
โ–ช๏ธ Tomato
โ–ช๏ธ Dijon Mustard
โ–ช๏ธ Navel Orange

๐Ÿž ITALIAN QUICK DOUGH DROP BISCUIT
๐Ÿ”น โ…“c Self Rising Flour (lightly packed)
To make all purpose flour into self rising – add 1ยฝtsp baking powder + ยผtsp salt per 1c flour…
๐Ÿ”นโ…“c 0% Greek Yogurt

OPTIONAL EXTRAS*
๐Ÿ”นยฝtbsp Italian Seasoning
๐Ÿ”น1tbsp Nutritional Yeast
*optional – it does not effect the baking – it is not that kind of yeast – I use it because I am deficient in vitamin B12 among other things

If you add these, you will have to add a little extra yogurt, milk or water…

Season as YOU like ๐Ÿ˜…

NO STICKY HANDS PREPARATION
Combine all ingredients in a bowl with a fork or small spatula. Lightly spray your baking sheet or lay down some parchment paper and turn your dough out onto the tray. Using the fork/spatula, shape the dough to the thickness and diameter you want. Top with an egg wash and additional seasoning if you’d like. Bake and enjoy!

โ™จ๏ธ Cooked in
@hauswirtusa 42Q Air Fryer Countertop Oven
Preheated – Middle Rack
400ยฐ for 20min

More information on Nutritional Yeast (Noosh)
https://www.bonappetit.com/test-kitchen/ingredients/article/nutritional-yeast-2

๐Ÿ’›๐Ÿ’›๐Ÿ’›๐Ÿ’›๐Ÿค 4/5
๐ŸŽ CALORIES – 520

———————

๐Ÿ’›๐Ÿ’›๐Ÿ’›๐Ÿ’›๐Ÿค 4/5
๐ŸŽ CALORIES –

———————

I had just over 1000 calories left that I needed to use at dinner…

๐Ÿ• TURKEY PEPPERONI SUPREME PIZZA
โ–ช๏ธPizza Dough (@krogerco)
โ–ช๏ธPizza Sauce (@muirglen)
โ–ช๏ธUncured Turkey Pepperoni (@applegatenaturals)
โ–ช๏ธMushrooms
โ–ช๏ธStuffed Olives
โ–ช๏ธMini Bell Pepper
โ–ช๏ธLight Cream Cheese (@phillycreamchs)
โ–ช๏ธItalian Basil Pesto
โ–ช๏ธGrated Parmesan Cheese (@simpletruth4u)

๐Ÿฅ— SUPERFOOD SIDE SALAD
โ–ช๏ธ50/50 Lettuce
โ–ช๏ธEnglish Cucumber
โ–ช๏ธGrape Tomatoes
โ–ช๏ธCarrot
โ–ช๏ธPineapple
โ–ช๏ธPurple Daikon Radish
โ–ช๏ธBaby Pickled Beets
โ–ช๏ธPea Shoots
โ–ช๏ธStuffed Olives
โ–ช๏ธHomemade Salad Topper Mix
โ–ช๏ธTamari Soy Sauce (@kikkomanusa)

โ™จ๏ธ Cooked in
@hauswirtusa 42Q Air Fryer Countertop Oven
Preheated – Middle Rack
375ยฐ for 5min – crust only
425ยฐ for extra 10min once topped

๐Ÿ’›๐Ÿ’›๐Ÿ’›๐Ÿ’›๐Ÿค 4/5
๐ŸŽ CALORIES – 988

———————

๐Ÿ RANDOM BITS
โ–ช๏ธ Apple Juice

๐Ÿ’›๐Ÿ’›๐Ÿ’›๐Ÿ’›๐Ÿค 4/5
๐ŸŽ CALORIES – 110

——————–

Many thanks to @krogerco and @misfitsmarket for providing all my gorgeous produce.

Thank you for joining me today.
Until tomorrow…
In Love โ™ฅ and Light ๐Ÿ’ซ

๐Ÿฅฆ BROCCOLI CHEESE SOUP & TURKEY BURGER / ๐Ÿฑ NIBBLE PLATE

DAILY MEAL HIGHLIGHTS
๐ŸŒž Good morning ๐ŸŒž gentle friends!
Let’s get this day started…

๐ŸŽฏ 2022 HEALTH GOAL
๐ŸŽ WHOLE FOOD REFOCUS
๐ŸงŸโ€โ™€๏ธ NO FUNKY FOOD FRANKENCHEMICALS
[ items with a ( *) indicate a packaged product – full ingredient information attached ]

———————

๐Ÿ” TURKEY HAVARTI BURGER & BROC CHZ SOUP
โ–ช๏ธ Jalapeรฑo Queso Turkey Burger*
โ–ช๏ธ Havarti Cheese Single*
โ–ช๏ธ Bib Lettuce / Roma Tomato / Pickled Onion
โ–ช๏ธ Only Avocado Guacamole*
โ–ช๏ธ Dijon Mustard / Mayo*
โ–ช๏ธ Homemade Quick Bread Bun
โ–ช๏ธ IP Broccoli Cheese Soup [freezer prep]
https://tinyurl.com/2fzaczer

๐Ÿž ITALIAN QUICK DOUGH DROP BISCUIT
โ–ช๏ธโ…“c Self Rising Flour (packed)
To make all purpose flour into self rising – add 1ยฝtsp baking powder + ยผtsp salt per 1c flour…
โ–ช๏ธ3tbsp 0% Greek Yogurt

OPTIONAL EXTRAS*
โ–ช๏ธ 2tbsp 2% Milk
โ–ช๏ธ ยฝtbsp Italian Seasoning
โ–ช๏ธ1tbsp Nutritional Yeast *optional – it does not effect the baking – it is not that kind of yeast – I use it because I am deficient in vitamin B12 among other things

Season as YOU like ๐Ÿ˜…

NO STICKY HANDS PREPARATION
Combine all ingredients in a bowl with a fork or small spatula. Lightly spray your baking sheet or lay down some parchment paper and turn your dough out onto the tray. Using the fork/spatula, shape the dough to the thickness and diameter you want. Top with an egg wash and additional seasoning if you’d like. Bake and enjoy!

โ™จ๏ธ Cooked in
@hauswirtusa 42Q Air Fryer Countertop Oven
Preheated – Middle Rack
400ยฐ for 20min

More information on Nutritional Yeast (Noosh)
https://www.bonappetit.com/test-kitchen/ingredients/article/nutritional-yeast-2

๐Ÿ’›๐Ÿ’›๐Ÿ’›๐Ÿ’›๐Ÿค 4/5
๐ŸŽ CALORIES – 1031

———————

๐Ÿน NIBBLE PLATE
โ–ช๏ธ Pecans
โ–ช๏ธ Mini Cucumber
โ–ช๏ธ Whipped Cottage Cheese*
โ–ช๏ธ Dolma (Stuffed Grape Leaves)*
โ–ช๏ธ Red Anjou Pear

๐Ÿ’›๐Ÿ’›๐Ÿ’›๐Ÿ’›๐Ÿค 4/5
๐ŸŽ CALORIES – 510

———————

Many thanks to @krogerco and @misfitsmarket for providing all my gorgeous produce.

Thank you for joining me today.
Until tomorrow…
In Love โ™ฅ and Light ๐Ÿ’ซ

———————

๐Ÿฅฌ You’ll hear me mention Misfits Market all the time – they are an organic produce subscription service I have used for 3yrs now, especially during the cooler months.

๐Ÿ”นFruit, veg, meat, dairy, dry pantry goods…
๐Ÿ”นChoose everything in your box – no more randomly sent produce
๐Ÿ”นNo surprise shipments / No minimum frequency – only order when you want
๐Ÿ”น$30 minimum order

Get $15 off your first order here:
https://www.misfitsmarket.com/?promo=cookwme-fn8xpr

———————

๐Ÿ’‰ If you aren’t familiar with my situation, basically I live with several autoimmune issues… an “inflammatory overstimulation response” brought on by my basic blood cells thinking they are Spartan Warriors and attacking everything in sight.

More information about what is wrong as well as the resources I’m using are here:
https://tinyurl.com/2p87yuw8

๐Ÿ’ FRUIT / YOGURT BOWL (x2) / ๐Ÿ” INSTANT POT CHICKEN & DUMPLINGS

DAILY MEAL HIGHLIGHTS
๐ŸŒž Good morning ๐ŸŒž gentle friends!
Let’s get this day started…

๐ŸŽฏ 2022 HEALTH GOAL
๐ŸŽ WHOLE FOOD REFOCUS
๐ŸงŸโ€โ™€๏ธ NO ADDED FOOD FRANKENCHEMICALS

———————

๐Ÿซ FRUIT & YOGURT BOWL
@greekgodsyogurt Honey Yogurt
@pomwonderful Pomegranate Juice
Almonds
Blueberries
Blackberries
Raspberries

๐Ÿ’›๐Ÿ’›๐Ÿ’›๐Ÿ’›๐Ÿค 4/5
๐ŸŽ CALORIES – 334

———————

๐Ÿ” INSTANT POT CHICKEN & DUMPLINGS
@perduechicken Whole Young Chicken (meal prepped)
https://natashaskitchen.com/instant-pot-whole-chicken
Carrot / Onion / Celery
White Egg Baby Turnips
Thyme/ Garlic
Green Peas
@imagine soups Organic Vegetable Broth
@bobsredmill Whole Wheat Pastry Flour
@krogerco 0% Greek Yogurt
Baking Powder / Salt / Italian Seasoning
Cornstarch
@krogerco Half n Half

I made enough to create freezer meals (x3) and have 1 serving for lunch. I like this meal but last time I put the Half n Half in before freezing, and I am not a fan of freezing most dairy like milk, creams or yogurts – it changes texture and ewwwwww. So this time I am leaving the Half n Half out until I actually eat it – I think this will work well!

๐Ÿ”นINSTANT POT RECIPES
https://flavormosaic.com/instant-pot-chicken-and-dumplings
https://kristineskitchenblog.com/instant-pot-chicken-and-dumplings

๐Ÿ”นSTOVETOP RECIPES
https://momsdinner.net/chicken-and-dumplings
https://www.theslowroasteditalian.com/2012/11/chicken-and-dumplings-in-30-minutes-2.html

๐Ÿ”นCROCKPOT RECIPE
https://theskinnyishdish.com/crockpot-chicken-and-dumplings

@foodforlifebaking Ezekiel 4:9 Flax Bread
@chefshamy Garlic, Parmesan & Basil Butter
Avocado
Lemon Juice
Cracked Pepper

๐Ÿ’›๐Ÿ’›๐Ÿ’›๐Ÿ’›๐Ÿค 4/5
๐ŸŽ CALORIES – 741

———————

๐Ÿ’ FRUIT & YOGURT BOWL
@greekgodsyogurt Honey Yogurt
Pineapple
Pomegranate
Hazelnuts
Pistachios

๐Ÿ’›๐Ÿ’›๐Ÿ’›๐Ÿ’›๐Ÿค 4/5
๐ŸŽ CALORIES – 417

———————

๐Ÿ“‰ Jan 2022 Weigh In: 251.2 (-6.2)
๐Ÿ“‰ Next Weigh In: 02.01.22

Thank you for joining me today.
Until tomorrow…
In Love โ™ฅ and Light ๐Ÿ’ซ

———————

———————

๐Ÿฅฌ You’ll hear me mention Misfits Market all the time – they are an organic produce subscription service I have used for 3yrs now, especially during the cooler months.

Get $10 off your first order here:
https://www.misfitsmarket.com/?promo=cookwme-fn8xpr

———————

๐Ÿ’‰ If you aren’t familiar with my situation, basically I live with several autoimmune issues… an “inflammatory overstimulation response” brought on by my basic blood cells thinking they are Spartan Warriors and attacking everything in sight.

More information about what is wrong as well as the resources I’m using are here:
https://fromdumpytodiva2020.wordpress.com/%f0%9f%93%9a-resources-%f0%9f%93%9a

๐Ÿท PANKO PORK & PURPLE POTATO SOUP | ๐Ÿ MEATBALL PASTA | ๐Ÿซ FRUIT

DAILY MEAL HIGHLIGHTS
๐ŸŒž Good morning ๐ŸŒž gentle friends!
Let’s get this day started…

———————

๐Ÿท DIJON PORK w PURPLE POTATO CARROT SOUP
@krogerco Pork Loin
@greypoupon_us Dijon Mustard
@kikkomanusa Panko Japanese Breadcrumbs
@krogerco Peas & Carrots

๐Ÿฅฃ PURPLE POTATO CARROT SOUP
[So pretty – it makes my ๐Ÿ’ž happy]
@misfitsmarket Organic Purple Carrot
@krogerco Russet Potato
@swanson 100% Natural Chicken Stock
@simpletruth4u Fresh Rosemary / Thyme
@palermo Rainbow Peppercorns / Sea Salt

@krogerco 0% Greek Yogurt
@morningfreshfarm Half n Half

๐Ÿ”นPeel and dice potatoes and carrot.
๐Ÿ”นPut first 5 ingredients in the Instant Pot.
๐Ÿ”นSet to Pressure for 10 min and Quick Release.
๐Ÿ”นRemove any stems from the herbs.
๐Ÿ”นAllow to cool a bit, then use an immersion blender to blend to a smooth soup.
๐Ÿ”นAdd yogurt and ยฝ and ยฝ. You can of course substitute a dairy alternative milk here, coconut milk, use a fat free version if you prefer or omit all together.

โœณ๏ธ CALORIES: 514
๐Ÿ’›๐Ÿ’›๐Ÿ’›๐Ÿ’›๐Ÿ’› 5/5
๐Ÿ’Š 1x GOLO Release
1x Quercetin
1x Blood Pressure Support
1x Digestive Enzyme

———————

๐Ÿ CHICKEN MEATBALL PASTA w VEG
@aidellssausage Italian Chicken Meatballs
@krogerco Tomato & Basil Pasta Sauce
@krogerco Wide Egg Noodles
@krogerco Green Curly Kale, White Mushrooms
@aldiusa Balsamic Vinegar
@chefshamy Garlic, Parmesan & Basil Butter

๐Ÿž ITALIAN QUICK DOUGH DROP BISCUIT
@clovervalley ยผc Self Rising Flour (packed)
To make all purpose flour into self rising – add 1ยฝtsp baking powder + ยผtsp salt per 1c flour…
@krogerco 3tbsp 0% Greek Yogurt

OPTIONAL EXTRAS*
@anthonysgoods 1tbsp Buttermilk Powder + 2tbsp water
@gelspice ยฝtbsp Italian Seasoning
@wincrestbulkfoods ยฝtbsp Nutritional Yeast *optional – it does not effect the baking – it is not that kind of yeast – I use it because I am deficient in vitamin B12 among other things

Season as YOU like ๐Ÿ˜…

NO STICKY HANDS PREPARATION
Combine all ingredients in a bowl with a fork or small spatula. Lightly spray your baking sheet or lay down some parchment paper and turn your dough out onto the tray. Using the fork/spatula, shape the dough to the thickness and diameter you want. Top with an egg wash and additional seasoning if you’d like. Bake and enjoy!

โ™จ๏ธ Cooked in
@hauswirtusa 42Q Air Fryer Countertop Oven
Preheated – Middle Rack
400ยฐ for 20min

More information on Nutritional Yeast (Noosh)
https://www.bonappetit.com/test-kitchen/ingredients/article/nutritional-yeast-2

โœณ๏ธ CALORIES: 838
๐Ÿ’›๐Ÿ’›๐Ÿ’›๐Ÿ’›๐Ÿค 4/5
๐Ÿ’Š 1x GOLO Release
1x Digestive Enzyme

———————

๐Ÿ’ SNACKS
MIXED FRUIT BOWL
@misfitsmarket Organic Pomegranate
@grapemanfarms Green Seedless Grapes
@wishfarms Blueberries
@krogerco Mandarins
@delmonte Pineapple

@floridasnatural Orange Juice

โœณ๏ธ CALORIES: 148
๐Ÿ’›๐Ÿ’›๐Ÿ’›๐Ÿ’›๐Ÿ’› 5/5

———————

DAILY TOTALS
๐Ÿ“š TRACKING
Calorie Command in ๐Ÿฆ‹ Healthi ๐Ÿฆ‹
(previously iTrackBites)

๐Ÿงฎ CALORIES: 1500
๐ŸŽฏ Daily Calorie Target: 1500
๐Ÿ“‰ Next Weigh In: 01.01.22

Thank you for joining me today.
Until tomorrow…
In Love โ™ฅ and Light ๐Ÿ’ซ

———————

Video Intro Song: “Good Morning” by @itslennnie

๐ŸŽฌ All the details of the days ingredients, tips, tricks, how tos and the occasional cute doggie are in my daily video…

———————

๐Ÿฅฌ You’ll hear me mention Misfits Market all the time – they are an organic produce subscription service I have used for 3yrs now, especially during the cooler months.

Get $10 off your first order here:
https://www.misfitsmarket.com/?promo=cookwme-fn8xpr

———————

Weee! Asian & Hispanic Online Grocery
Get $20 off your first order
https://www.sayweee.com/invite_friends/landing?referral_id=7837748&t=1&lang=en

———————

๐Ÿ’‰ If you aren’t familiar with my situation, basically I live with several autoimmune issues… an “inflammatory overstimulation response” brought on by my basic blood cells thinking they are Spartan Warriors and attacking everything in sight.

More information about what is wrong as well as the resources I’m using are here:

https://fromdumpytodiva2020.wordpress.com/%f0%9f%93%9a-resources-%f0%9f%93%9a

๐Ÿฅš BREAKFAST BISCUIT | ๐Ÿ  AHI TUNA POKร‰ BOWL | ๐Ÿฅฃ BEEF STEW

DAILY MEAL HIGHLIGHTS
๐ŸŒž Good morning ๐ŸŒž gentle friends!
Let’s get this day started…

———————

๐Ÿฅš BREAKFAST BISCUIT
@homemade Egg Salad
@krogerco Swiss Cheese Single
@alfresco Uncured Chicken Bacon
@pvt_selection Artisanal Lettuce
@misfitsmarket Organic Red Onion, Beefsteak Tomato

๐Ÿž ITALIAN QUICK DOUGH DROP BISCUIT
@clovervalley ยผc Self Rising Flour (packed)
[To make all purpose flour into self rising – add 1ยฝtsp baking powder + ยผtsp salt per 1c flour…]


@gelspice ยฝtbsp Italian Seasoning
@wincrestbulkfoods ยฝtbsp Nutritional Yeast
[*optional – it does not effect the baking – it is not that kind of yeast – I use it because I am deficient in vitamin B12 among other things]


@dannon @oikos 2tbsp 0% Greek Yogurt
@fairlife 1tbsp Skim Milk

Season as YOU like… ๐Ÿ˜

NO STICKY HANDS PREPARATION
Combine all ingredients in a bowl with a fork or small spatula. Lightly spray your baking sheet or lay down some parchment paper and turn your dough out onto the tray. Using the fork/spatula, shape the dough to the thickness and diameter you want. Top with an egg wash and additional seasoning if you’d like. Bake and enjoy!

โ™จ๏ธ Cooked in
@hauswirtusa 42Q Air Fryer Countertop Oven
Preheated – Middle Rack
400ยฐ for 20min

More information on Nutritional Yeast (Noosh)
https://www.bonappetit.com/test-kitchen/ingredients/article/nutritional-yeast-2

โœณ๏ธ CALORIES: 307
๐Ÿ’›๐Ÿ’›๐Ÿ’›๐Ÿ’›๐Ÿค 4/5
๐Ÿ’Š 1x GOLO Release / 1x Quercetin
[supposed to help with Insulin Resistance]

———————

๐Ÿ  AHI TUNA POKร‰ BOWL
@krogerco Wild Caught Ahi Tuna
@nine Low Sodium Soy Sauce
@homemade Everything Bagel Seasoning
@krogerco Long Grain White Rice
@nakanoflavors Rice Vinegar
@yondu.usa Umami Seasoning
@misfitsmarket Organic Purple Cabbage, Red Onion
@farmfresh (local farm) Banana Pepper
@phillycreamchs Cream Cheese
@krogerco Avocado, Mini Cucumber, Lemon
@mwpolar Baby Corn
@theojaicooks Lemonaise Light Mayo
@greypoupon_us Dijon Mustard

Ahi marinated in soy sauce, lemon juice and salt/pepper then pan seared.

๐Ÿš INSTANT POT RICE
Cooked in @mychefiq 6Q Smart Cooker
Pot in Pot method – 1c water in main pot liner
Place smaller pot on trivet stand with rice + liquid
~ Rinse rice well ~

RICE [time below + Natural Release]
Depending on how soft you like your rice – liquid ratio will vary from 1:1 for a firm rice and 1:1ยฝ for a softer rice. I like to use stock but you can just use water.

White Rice – 5min / 8min for a softer rice
Jasmine / White Basmati Rice – 18min
Brown Rice Short Grain – 22min
Brown Basmati Rice – 24min
Red Rice – 30min
Wild Rice – 28min
Black Rice – 30min
Rice Blend – 30min

โœณ๏ธ CALORIES: 564
๐Ÿ’›๐Ÿ’›๐Ÿ’›๐Ÿ’›๐Ÿค 4/5
๐Ÿ’Š 1x GOLO Release

———————

๐Ÿฅฃ INSTANT POT BEEF STEW
@homemade Instant Pot Beef Stew
https://amindfullmom.com/instant-pot-beef-stew

@krogerco 2% Plain Yogurt
@mondelezglobal Organic Triscuits
@clovervalley Pepper Jack Cheese
@greypoupon_us Dijon Mustard
@haagendazs Vanilla Almond Bar

โœณ๏ธ CALORIES: 818
๐Ÿ’›๐Ÿ’›๐Ÿ’›๐Ÿ’›๐Ÿค 4/5
๐Ÿ’Š 1x GOLO Release / 1x Digestive Enzyme

———————

DAILY TOTALS
๐Ÿ“š Tracking – Calorie Command in ๐Ÿฆ‹ Healthi ๐Ÿฆ‹
(previously iTrackBites)
๐Ÿงฎ CALORIES: 1689
๐ŸŽฏ Daily Calorie Target: 1689
๐Ÿ“‰ Next Weigh In: 12.01.21

Thank you for joining me today.
Until tomorrow…
In Love โ™ฅ and Light ๐Ÿ’ซ

———————

Video Intro Song: “Good Morning” by @itslennnie

๐ŸŽฌ All the details of the days ingredients, tips, tricks, how tos and the occasional cute doggie are in my daily video…

———————

๐Ÿฅฌ You’ll hear me mention Misfits Market all the time – they are an organic produce subscription service I have used for 3yrs now, especially during the cooler months.

Get $10 off your first order here:
https://www.misfitsmarket.com/?promo=cookwme-fn8xpr

———————

๐Ÿ’‰ If you aren’t familiar with my situation, basically I live with several autoimmune issues… an “inflammatory overstimulation response” brought on by my basic blood cells thinking they are Spartan Warriors and attacking everything in sight.

More information about what is wrong as well as the resources I’m using are here:

https://fromdumpytodiva2020.wordpress.com/%f0%9f%93%9a-resources-%f0%9f%93%9a

๐Ÿฅš EGG SALAD BISCUIT | ๐ŸŸ MACKEREL CAKES | ๐Ÿœ PEANUT SESAME NOODLES

DAILY MEAL HIGHLIGHTS
๐ŸŒž Good morning ๐ŸŒž gentle friends!
Let’s get this day started…

———————

๐Ÿฅš EGG SALAD, BACON, CHEESE BISCUIT
@homemade Egg Salad [Meal Prepped Item]
@pvt_selection Artisanal Lettuce
@krogerco Swiss Cheese Slice
@alfresco Uncured Chicken Bacon
@homemade Quick Bread*

๐Ÿž QUICK BREAD
@clovervalley โ…“c Self Rising Flour (packed)
To make all purpose flour into self rising – add 1ยฝtsp baking powder + ยผtsp salt per 1c flour…

@dannon @oikos 2tbsp 0% Greek Yogurt
@fairlife 1tbsp Skim Milk
*Optional – I often add Italian Seasoning, Garlic Powder, Everything Bagel Seasoning or similar

NO STICKY HANDS PREPARATION
Combine all ingredients in a bowl with a fork or small spatula. Lightly spray your baking sheet or lay down some parchment paper and turn your dough out onto the tray. Using the fork/spatula, shape the dough to the thickness and diameter you want. Top with an egg wash and additional seasoning if you’d like. Bake and enjoy!

โ™จ๏ธ Cooked in
@hauswirtusa 42Q Air Fryer Countertop Oven
Preheated – Middle Rack
400ยฐ for 20min

โœณ๏ธ CALORIES: 397
๐Ÿ’›๐Ÿ’›๐Ÿ’›๐Ÿ’›๐Ÿค 4/5
๐Ÿ’Š 1x GOLO Release
[supposed to help with Insulin Resistance]

———————

๐ŸŸ MACKEREL CAKES w STEAMED ARTICHOKE
I haven’t had an Artichoke in months! So happy!

@clovervalley Mackerel in Brine
@kikkomanusa Panko Breadcrumbs
@misfitsmarket Organic Spring Onion, Mini Cucumber, Red Onion
@oikos @dannon Greek Yogurt
@junemoonspicecompany Dill Pickle Seasoning
@pvt_selection Artisanal Lettuce
@krogerco @dole Artichoke, Lemon
@chefshamy Garlic, Parmesan & Basil Butter

INSTANT POT ARTICHOKE
๐ŸŒ€ Cooked in @mychefiq 6Q Smart Cooker
Trim artichoke stem (and petal tips if needed). Cut off the top inch or so of the artichoke and rinse to remove any dirt between the petals. Place Artichoke on trivet or in steamer basket face up, squeeze juice of 1 lemon into the crevices (*optional), add lemon halves to pot with 1 cup water.

Cook 15min on Manual/High Pressure + Natural Release

Stovetop Version:
https://www.gimmesomeoven.com/how-to-cook-and-eat-an-artichoke

MACKEREL CAKES
โ™จ๏ธ Cooked in
@hauswirtusa 42Q Air Fryer Countertop Oven
Preheated – Middle Rack
400ยฐ for 20min

โœณ๏ธ CALORIES: 520
๐Ÿ’›๐Ÿ’›๐Ÿ’›๐Ÿ’›๐Ÿค 4/5
๐Ÿ’Š 1x GOLO Release

———————

๐Ÿœ PEANUT SESAME RICE NOODLE KIT
@sayweee_official Peanut Sesame Rice Noodle Kit
(minus the chili oil pack)
@sandbar Xlrg Shrimp

I wasn’t sure that I was going to like these noodles because I am not a huge fan of peanut butter. I like peanuts but very rarely do I like most peanut butter based sauces. It smelled very peanut buttery and so I was actually working on a Plan B in case I didn’t want to eat them.

I am extremely happy to report that not only were they okay, they were really tasty and I would definitely buy them again!

โœณ๏ธ CALORIES: 680
๐Ÿ’›๐Ÿ’›๐Ÿ’›๐Ÿ’›๐Ÿ’› 5/5
๐Ÿ’Š 1x GOLO Release

———————

๐Ÿ SNACKS
FRUIT SALAD
Quick prep to use a very ripe pineapple, a handful of remaining blueberries and one of my pomegranates.

@misfitsmarket Organic Pomegranate
@wishfarms Blueberries
@krogerco Pineapple

โœณ๏ธ CALORIES: 87
๐Ÿ’›๐Ÿ’›๐Ÿ’›๐Ÿ’›๐Ÿค 4/5

———————

DAILY TOTALS
๐Ÿ“š Tracking – Calorie Command in ๐Ÿฆ‹ Healthi ๐Ÿฆ‹
(previously iTrackBites)
๐Ÿงฎ CALORIES: 1684
๐ŸŽฏ Daily Calorie Target: 1684
๐Ÿ“‰ Weekly Weigh In: Mondays

Thank you for joining me today.
Until tomorrow…
In Love โ™ฅ and Light ๐Ÿ’ซ

———————

Video Intro Song: “Good Morning” by @itslennnie

๐ŸŽฌ All the details of the days ingredients, tips, tricks, how tos and the occasional cute doggie are in my daily video…

———————

๐Ÿฅฌ You’ll hear me mention Misfits Market all the time – they are an organic produce subscription service I have used for 3yrs now, especially during the cooler months.

Get $10 off your first order here:
https://www.misfitsmarket.com/?promo=cookwme-fn8xpr

———————

๐Ÿ’‰ If you aren’t familiar with my situation, basically I live with several autoimmune issues… an “inflammatory overstimulation response” brought on by my basic blood cells thinking they are Spartan Warriors and attacking everything in sight.

More information about what is wrong as well as the resources I’m using are here:

https://fromdumpytodiva2020.wordpress.com/%f0%9f%93%9a-resources-%f0%9f%93%9a

๐Ÿณ Breakfast Biscuit / ๐Ÿ” Chicken Salad & Soup / ๐Ÿฅฆ Veggie Plate

๐ŸŒž Good morning ๐ŸŒž gentle friends!
Let’s get this day started…

Beautiful rainy day!

๐Ÿณ BREAKFAST BISCUIT & COTTAGE CHEESE
@farmfresh (local farm) Duck Egg (yolk only)
@fullcirclemarket Mild Cheddar Slice@simpletruth Peppered Turkey
@theojaicooks Lemonaise Light Mayo
@misfitsmarket Organic Roma Tomato
@good_culture 2% Cottage Cheese
@homemade Quick Dough Biscuit*

๐Ÿž QUICK BREAD ๐ŸŒฟ4๏ธโƒฃ
@clovervalley ยผc Self Rising Flour (packed cup)
To make all purpose flour into self rising – add 1ยฝtsp baking powder + ยผtsp salt per 1c flour…so for single serve – add โ…œtsp (which is 1/4 teaspoon plus 1/8 teaspoon) + a pinch of salt

@dannon @oikos 2tbsp 0% Greek Yogurt
@fairlife 1tbsp Skim Milk
@wincrestbulkfoods ยฝtbsp Nutritional Yeast (optional)
@assi โ…›tsp Coarse Sea Salt
*If you are not adding the nutritional yeast, you may need slightly less yogurt/milk.

NO STICKY HANDS PREPARATION
Combine all ingredients in a bowl with a fork or small spatula. Lightly spray your baking sheet or lay down some parchment paper and turn your dough out onto the tray. Using the fork/spatula, shape the dough to the thickness and diameter you want. Top with an egg wash and additional seasoning if you’d like. Bake and enjoy!

โ™จ๏ธ Cooked in
@hauswirtusa 42Q Air Fryer Countertop Oven
Preheated – Middle Rack
400ยฐ for 20min (or 350ยฐ for 28-30min)

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ OXALATE SCORE: 1๏ธโƒฃ0๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 570

———————

๐Ÿ” SCRAPPY CHICKEN SALAD & SOUP
@starkist Premium White Chicken pouch
@theojaicooks Lemonaise Light Mayo
@freshfinds Whole Grain Dijon Mustard
@oikos @dannon 0% Greek Yogurt
@farmfresh (local farm) Pickling Cucumber, Red Banana Pepper
@misfitsmarket Organic Yellow Onion, Muscadine Grapes
@loretos Capers
@pvt_selection 5 Salt / 5 Pepper Seasoning

@farmfresh (local farm) Pickling Cucumber
@misfitsmarket Organic Roma Tomato
@oasisworldmarket Shimeji Mushrooms
@homemade Pickled Banana Peppers, Pickled Onions
@krogerco Pretzel Rods
@simpletruthorganic Garlic Hummus
@kikkomanusa Instant Clear Soup
@miko Instant Tofu, Wakame & Onion Miso Soup

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸ 
๐ŸŒฟ OXALATE SCORE: 1๏ธโƒฃ5๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 452

———————

๐Ÿˆ VEGGIE PLATE
@misfitsmarket Organic Delicata Squash
@misfitsmarket Purple Sweet Potato (retest)
@oasisworldmarket Italian/Romano Flat Beans
@chefshamy Steakhouse Butter
@oikos @dannon 0% Greek Yogurt

PURPLE SWEET POTATO / UBE RETEST
(Not the same as regular Purple Potatoes)
Weeelllllllllll – that’s a ๐Ÿšซ on the PSP potato reintroduction. Not a terrible reaction but a definite one. Another confirmation that oxalates are the problem. Bye bye beautiful potato ๐Ÿ˜ญ

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ OXALATE SCORE: 1๏ธโƒฃ3๏ธโƒฃ9๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ”ฅ
โœณ๏ธ CALORIES: 324

———————

๐Ÿ“ SNACK / DESSERT


๐Ÿ”ฅ HISTAMINE SCALE:
๐ŸŒฟ OXALATE SCORE:
๐Ÿค’ REACTIVITY SCALE:
โœณ๏ธ CALORIES:

New bedroom is coming together. Bed frame is assembled and we decided it needed a box spring which should be here Wed. Got the TV hung and hopefully by next weekend, it will all be ready!

———————

DAILY TOTALS
๐Ÿ”ฅ TOTAL HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ TOTAL OXALATE SCORE : 1๏ธโƒฃ7๏ธโƒฃ9๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ”ฅ
โœณ๏ธ CALORIES: 1416

Thank you for joining me today.
Until tomorrow…
In Love โ™ฅ and Light ๐Ÿ’ซ

———————

$20 OFF First Weee! Order
https://www.sayweee.com/en/invite_friends/landing?referral_id=7837748&lang=en

๐Ÿฅฌ You’ll hear me mention Misfits Market all the time – they are an organic produce subscription service I have used for 3yrs now, especially during the cooler months. Get $10 off your first order here:
https://www.misfitsmarket.com/?promo=COOKWME-FN8XPR

๐ŸŽฏ Tracking – Calorie Command in โ„น๏ธ @iTrackBites


๐ŸŽฌ All the details of the days ingredients, tips, tricks, how tos and the occasional cute doggie are in my daily video…๐Ÿถ๐Ÿ›’๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ

If you aren’t familiar with my situation, basically I live with several autoimmune issues… an “inflammatory overstimulation response” brought on by my basic blood cells thinking they are Spartan Warriors and attacking everything in sight.

More information about what is wrong as well as the resources I’m using to track histamines and oxalates are here:
https://fromdumpytodiva2020.wordpress.com/%f0%9f%93%9a-resources-%f0%9f%93%9a

———————

12 Weeks of trying something completely different to help heal and reduce the effects of 6 months of Mast Cell disorder flare ups.

๐Ÿ“† WEEKS 7-12
OXALATE REDUCTION (Final Target) – 125mg or less
MAST CELL HISTAMINE LIST – continue Lvl 2๏ธโƒฃ food reintroductions + add up to one Lvl 3๏ธโƒฃ food into 3 separate meals over 2 days to test individual reactivity. Score reactivity.

Retest any 4wk discontinued foods for Reintroduction. If reaction is stronger than (mild) – eliminate for 6 months.
Wild Rice
Honeycrisp / Granny Smith Apple
Pineapple
Kiwifruit
Sauerkraut
Kimchi

โœ… Okay in Small Amounts
Wine (cooking with)
Prosciutto
Strawberries

๐Ÿšซ Excluded
Egg Whites / Complete Eggs
Summer Kiss Melon (Honeydew x Cantaloupe)
Purple Sweet Potatoes

๐Ÿšฆ HISTAMINE SCALE
๐ŸŸข – contains some Lvl 0๏ธโƒฃ histamine foods
๐ŸŸก – contains some Lvl 1๏ธโƒฃ histamine foods
๐ŸŸ  – contains some Lvl 2๏ธโƒฃ histamine foods
๐Ÿ”ด – contains some Lvl 3๏ธโƒฃ histamine foods

๐Ÿก REACTIVITY SCALE
๐Ÿ‘Œ๐Ÿผ No reaction
๐Ÿคง Mild – itchy eyes, sniffles, glassy mouth
๐Ÿ”ฅ Moderate – above + hands/feet burning, gut issues, eye/inner ear swelling, muscle spasms esp back / neck
๐Ÿšจ High – above + BP / heart rate / breathing issues, sudden onset headache, muscle weakness

๐ŸŒบ 12 WEEK WELLNESS RESET – Phase 5 / Wk 8 / Lvl 3 Food Reintroductions

๐ŸŒž Good morning ๐ŸŒž gentle friends!
Let’s get this day started…

๐Ÿ” TURKEY, AVOCADO & CHEESE BISCUIT
@homemade 2 Ingredient Dough Biscuit
@tribalifoods Thai Turkey Burger
@foodclub 2% Sharp American Cheese
@theojaicooks Lemonaise Light Mayo
@simpletruthorganic Buttercrunch Lettuce
@misfitsmarket Organic Roma Tomato
@krogerco Avocado

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ OXALATE SCORE: 1๏ธโƒฃ0๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 453

———————

๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ COOKING FOR SANDY DAY
3 days a week, I cook meals for a neighbor who had a stroke last year and has limited mobility. We often share a meal kit or something similar and spend some time together since neither of us go out too much ๐Ÿ˜ Today is one of her days. I’m enjoying having someone to cook for again.

INSTANT POT CHILI
https://therecipecritic.com/instant-pot-chili/#wprm-recipe-container-117001

Her SUPERFOOD SALADS for this week
Arugula
Buttercrunch Lettuce
Tomato
Red Pepper
Broccoli
Carrot
Sugar Snaps
Purple Cabbage
Red Onion
Pepperoni
Omega 3 Nut, Seed, Fruit Blend

——————–

๐Ÿฅฉ EYE STEAK, PESTO PORTOBELLO, HONEYNUT SQUASH & BROCCOLINI
@krogerco Eye of Round Steak
@simpletruthorganic Worcestershire Sauce
@simpletruthorganic Portobello Mushroom Cap
@priano Basil Pesto
@krogerco Part Skim Mozzarella
@misfitsmarket Organic Broccolini, Honeynut Squash
@chefshamy Lemon Herb Butter

If you haven’t tried Honeynut Squash and can find it – get it… It is beautiful and so delicious! My second favorite after Delicata.

Pesto Portobello Mushrooms
https://cooking.nytimes.com/recipes/1014327-roasted-portobellos-with-pesto

How To Cook Honeynut Squash (3 ways)
https://lifemadesweeter.com/honeynut-squash

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ OXALATE SCORE: 1๏ธโƒฃ7๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 619

———————

๐Ÿ“ SNACK / DESSERT
@aldiusa Honey Crisp Apple Cider
@skittles Halloween Fun Size
@greatvalue Pretzel Rods

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ OXALATE SCORE: 2๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 250

———————

DAILY TOTALS
๐Ÿ”ฅ TOTAL HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ TOTAL OXALATE SCORE : 2๏ธโƒฃ9๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 1322

Thank you for joining me today.
Until tomorrow…
In Love โ™ฅ and Light ๐Ÿ’ซ

———————

๐ŸŽฏ Tracking – Calorie Command in โ„น๏ธ @iTrackBites

๐ŸŽฌ All the details of the days ingredients, tips, tricks, how tos and the occasional cute doggie are in my daily video…๐Ÿถ๐Ÿ›’๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ

If you aren’t familiar with my situation, basically I live with several autoimmune issues… an “inflammatory overstimulation response” brought on by my basic blood cells thinking they are Spartan Warriors and attacking everything in sight.

More information about what is wrong as well as the resources I’m using to track histamines and oxalates are here:
https://fromdumpytodiva2020.wordpress.com/%f0%9f%93%9a-resources-%f0%9f%93%9a

———————

12 Weeks of trying something completely different to help heal and reduce the effects of 6 months of Mast Cell disorder flare ups.

๐Ÿ“† WEEKS 7-12
OXALATE REDUCTION (Final Target) – 125mg or less
MAST CELL HISTAMINE LIST – continue Lvl 2๏ธโƒฃ food reintroductions + add up to one Lvl 3๏ธโƒฃ food into 3 separate meals over 2 days to test individual reactivity. Score reactivity.

Retest any 4wk discontinued foods for Reintroduction. If reaction is stronger than (mild) – eliminate for 6 months.
Purple Sweet Potatoes
Wild Rice
Egg Whites / Complete Eggs – ๐Ÿšซ Excluded
Honeycrisp / Granny Smith Apple
Strawberries โœ…
Pineapple
Kiwifruit
Sauerkraut
Prosciutto โœ…
Kimchi
Wine (cooking with) โœ…

๐Ÿšฆ HISTAMINE SCALE
๐ŸŸข – contains some Lvl 0๏ธโƒฃ histamine foods
๐ŸŸก – contains some Lvl 1๏ธโƒฃ histamine foods
๐ŸŸ  – contains some Lvl 2๏ธโƒฃ histamine foods
๐Ÿ”ด – contains some Lvl 3๏ธโƒฃ histamine foods

๐Ÿก REACTIVITY SCALE
๐Ÿ‘Œ๐Ÿผ No reaction
๐Ÿคง Mild – itchy eyes, sniffles, glassy mouth
๐Ÿ”ฅ Moderate – above + hands/feet burning, gut issues, eye/inner ear swelling, muscle spasms esp back / neck
๐Ÿšจ High – above + BP / heart rate / breathing issues, sudden onset headache, muscle weakness

๐ŸŒบ 12 WEEK WELLNESS RESET – Phase 5 / Lvl 3 Food Reintroductions

๐ŸŒž Good morning ๐ŸŒž gentle friends!
Let’s get this day started…

๐Ÿฆช LEMON & WHITE WINE MUSSELS
@koka Purple Wheat Noodles (Aglio Olio)
@krogerco Fresh Live Mussels
@misfitsmarket Organic Lemon, English Cucumber
@clovervalley Minced Garlic
@voga Pinot Grigio
@pvt_selection Cucumber Infused Vinegar ๐Ÿ‘๐Ÿป

This was a retest for wine – I don’t drink but I do like cooking with it. And YAY – no reaction!

The mussels were good, but very small… I think they are just not at the right part of the season. I had 20 but tracked 15 by edible weight.

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ OXALATE SCORE: 5๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 559

———————

๐Ÿฆช ROASTED MUSSELS, PRAWNS & GARLIC w PROSCIUTTO WRAPPED GREEN BEANS

Inspired by:
https://diethood.com/roasted-mussels-with-garlic-butter-crumbs

@krogerco Fresh Live Mussels
@oasisworldmarket Blue Tiger Prawns
@kikkomanusa Panko Breadcrumbs
@mccormick Old Bay Seasoning
@krogerco Green Beans
@daniele Del Duca Prosciutto
@philadelphia Cream Cheese
@homemade Quick Dough (2 Ingredient Dough variant)
@chefshamy Lemon Herb Butter

QUICK DOUGH
โ™จ๏ธ Cooked in
@hauswirtusa 42Q Air Fryer Countertop Oven
Preheated – Middle Rack
400ยฐ for 20min (or 350ยฐ for 25min)

PRAWNS/BREADED MUSSELS/GREEN BEANS
โ™จ๏ธ Cooked in
@hauswirtusa 42Q Air Fryer Countertop Oven
Preheated – Middle Rack
400ยฐ for 10min

Prawns were overdone – probably only needed 5-6min (from thawed)

Reintroduction Test for Prosciutto – all good!

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ OXALATE SCORE: 2๏ธโƒฃ8๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 845

———————

๐Ÿ“ SNACK / DESSERT
@driscolls Strawberries
Reintroduction Test – all okay!
@smuckers Salted Caramel Topping

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ OXALATE SCORE: 2๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 113

———————

DAILY TOTALS
๐Ÿ”ฅ TOTAL HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ TOTAL OXALATE SCORE : 3๏ธโƒฃ5๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 1517

Thank you for joining me today.
Until tomorrow…
In Love โ™ฅ and Light ๐Ÿ’ซ

———————

๐ŸŽฏ Tracking – Calorie Command in โ„น๏ธ @iTrackBites


๐ŸŽฌ All the details of the days ingredients, tips, tricks, how tos and the occasional cute doggie are in my daily video…๐Ÿถ๐Ÿ›’๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ

If you aren’t familiar with my situation, basically I live with several autoimmune issues… an “inflammatory overstimulation response” brought on by my basic blood cells thinking they are Spartan Warriors and attacking everything in sight.

More information about what is wrong as well as the resources I’m using to track histamines and oxalates are here:
https://fromdumpytodiva2020.wordpress.com/%f0%9f%93%9a-resources-%f0%9f%93%9a

———————

12 Weeks of trying something completely different to help heal and reduce the effects of 6 months of Mast Cell disorder flare ups.

๐Ÿ“† WEEKS 7-12
OXALATE REDUCTION (Final Target) – 125mg or less
MAST CELL HISTAMINE LIST – continue Lvl 2๏ธโƒฃ food reintroductions + add up to one Lvl 3๏ธโƒฃ food into 3 separate meals over 2 days to test individual reactivity. Score reactivity.

Retest any 4wk discontinued foods for Reintroduction. If reaction is stronger than (mild) – eliminate for 6 months.
Purple Sweet Potatoes
Wild Rice
Egg Whites / Complete Eggs – ๐Ÿšซ Excluded
Honeycrisp / Granny Smith Apple
Strawberries โœ…
Pineapple
Kiwifruit
Sauerkraut
Prosciutto โœ…
Kimchi
Wine (cooking with) โœ…

๐Ÿšฆ HISTAMINE SCALE
๐ŸŸข – contains some Lvl 0๏ธโƒฃ histamine foods
๐ŸŸก – contains some Lvl 1๏ธโƒฃ histamine foods
๐ŸŸ  – contains some Lvl 2๏ธโƒฃ histamine foods
๐Ÿ”ด – contains some Lvl 3๏ธโƒฃ histamine foods

๐Ÿก REACTIVITY SCALE
๐Ÿ‘Œ๐Ÿผ No reaction
๐Ÿคง Mild – itchy eyes, sniffles, glassy mouth
๐Ÿ”ฅ Moderate – above + hands/feet burning, gut issues, eye/inner ear swelling, muscle spasms esp back / neck
๐Ÿšจ High – above + BP / heart rate / breathing issues, sudden onset headache, muscle weakness

๐ŸŒบ 12 WEEK WELLNESS RESET – Phase 5 / Lvl 3 Food Reintroductions

๐ŸŒฟ๐Ÿ”๐ŸŒฟ
I started the morning getting the chicken carcass from Sandy on in the Chef IQ Smart Cooker (Instant Pot) to make some bone broth.

Here is a great tutorial
https://www.platingsandpairings.com/the-best-instant-pot-bone-broth

๐ŸŒ€ Cooked in @mychefiq 6Q Smart Cooker
Cook on Pressure for 2hr + Natural Release

———————

๐Ÿซ FRUIT & EGG
@farmfresh (local farm) Bantam Egg
@good_culture Lowfat Cottage Cheese
@farmfresh (local farm) Blackberries
@misfitsmarket Organic Nectarine

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ OXALATE SCORE: 3๏ธโƒฃ9๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 232

———————

๐Ÿ” THAI TURKEY SANDWICH
@simpletruthorganic Thin Sliced Multiseed Bread
@tribalifoods Thai Turkey Burger
@krogerco Havarti Cheese Slice
@pvt_selection Artisanal Lettuce
@misfitsmarket Organic Beefsteak Tomato
@homemade Pickled Onion
@traderjoe Sweet Chili Sauce
@grillospickles Dill Pickle Spears
@zrollfarms Shrimp Snack Roll

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ OXALATE SCORE: 2๏ธโƒฃ1๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 468

———————

๐Ÿฅ˜ CHILI & BISCUIT
@clovervalley Chili Beans
@dannon @oikos 0% Greek Yogurt
@krogerco 2% Mexican Cheese Blend
@homemade 3 Ingredient Dough Biscuit
@chefshamy Steakhouse Butter
@pipsnacks Everything Crackers

3 INGREDIENT BISCUIT
Self Rising Flour
Greek Yogurt
Milk

โ™จ๏ธ Cooked in
@hauswirtusa 42Q Air Fryer Countertop Oven
Preheated – Middle Rack
400ยฐ for 20min (or 350ยฐ for 25min)

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ OXALATE SCORE: 6๏ธโƒฃ1๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 705

———————

๐Ÿ“ SNACK / DESSERT
@mars Skittles Mini Fun Pack

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ OXALATE SCORE: 1๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 60

———————

DAILY TOTALS
๐Ÿ”ฅ TOTAL HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ TOTAL OXALATE SCORE : 1๏ธโƒฃ2๏ธโƒฃ2๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 1465

———————

๐ŸŽฏ Tracking – Calorie Command in โ„น๏ธ @iTrackBites

๐ŸŽฌ All the details of the days ingredients, tips, tricks, how tos and the occasional cute doggie are in my daily video…๐Ÿถ๐Ÿ›’๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ

———————

12 Weeks of trying something completely different to help heal and reduce the effects of 6 months of Mast Cell disorder flare ups.

๐Ÿ“† WEEKS 7-12
OXALATE REDUCTION (Final Target) – 125mg / day or less
MAST CELL HISTAMINE LIST – continue Lvl 2๏ธโƒฃ food reintroductions + add up to one Lvl 3๏ธโƒฃ food into 3 separate meals over 2 days to test individual reactivity. Score reactivity.

Retest any 4wk discontinued foods for Reintroduction. If reaction is stronger than (mild) – eliminate for 6 months.
Purple Sweet Potatoes
Wild Rice
Egg Whites / Complete Eggs – ๐Ÿšซ Excluded
Honeycrisp / Granny Smith Apple
Strawberries
Pineapple
Kiwifruit
Sauerkraut
Prosciutto
Kimchi
Wine (cooking with)

๐Ÿšฆ HISTAMINE SCALE
๐ŸŸข – contains some Lvl 0๏ธโƒฃ histamine foods
๐ŸŸก – contains some Lvl 1๏ธโƒฃ histamine foods
๐ŸŸ  – contains some Lvl 2๏ธโƒฃ histamine foods
๐Ÿ”ด – contains some Lvl 3๏ธโƒฃ histamine foods

๐Ÿก REACTIVITY SCALE
๐Ÿ‘Œ๐Ÿผ No reaction
๐Ÿคง Mild – itchy eyes, sniffles, glassy mouth (hayfever type)
๐Ÿ”ฅ Moderate – above + hands/feet burning, gut issues, eye/inner ear swelling, muscle spasms esp back / neck
๐Ÿšจ High – above + BP / heart rate / breathing issues, sudden onset headache, muscle weakness

———————

If you aren’t familiar with my situation, basically I live with several autoimmune issues… an “inflammatory overstimulation response” brought on by my basic blood cells thinking they are Spartan Warriors and attacking everything in sight.

๐Ÿ“š RESOURCES ๐Ÿ“š
MAST CELL ACTIVATION SYNDROME
https://www.mastzellaktivierung.info/en/symptoms.html

๐Ÿ“ FOOD INTOLERANCE APP (look for the strawberry)
I just discovered this app and it is more than worth the $6.99 – it is a more updated version of the German SIGHI PDF list. It contains more information than you can shake a stick at.
https://www.baliza.de/en/apps/histamine.html

๐ŸŒฟ OXALATE APP I AM USING
The best option I have found is from the same developers as the Histamine app. It is an Apple only app but it looks like it is going to be very helpful. The basic color system (low/med/high) rating is free but if you want actual numbers, it is also $6.99.

๐ŸšฆOXIPUR (IOS only)
https://www.baliza.de/en/apps/oxipur.html

There is also a fantastic Facebook group with a tremendous amount of information and research that I am finding invaluable.
Trying Low Oxalates (TLO)
https://www.facebook.com/groups/TryingLowOxalates

———————

WHAT IS HISTAMINE INTOLERANCE?
https://www.healthline.com/health/histamine-intolerance

WHAT IS OXALATE SENSITIVITY?
https://www.allergylink.co.uk/allergy-blog/2016/10/26/oxalate-sensitivity

WHAT IS POTS?
Postural Orthostatic Tachycardia Syndrome
https://my.clevelandclinic.org/health/diseases/16560-postural-orthostatic-tachycardia-syndrome-pots

———————

MY TOP 3 WORST INFLAMMATION TRIGGERS
These are not the same for everyone and in 90% of people they don’t trigger a reaction – but if you are constantly dealing with being bloated, headaches, muscle or joint pain or digestive distress – they may be worth considering as potential inflammation triggers.

ARTIFICIAL SWEETENERS
https://www.eatthis.com/artificial-sweeteners-side-effects

WHY “NATURAL FLAVORS” ARE A NO NO FOR ME
https://www.healthline.com/nutrition/natural-flavors#TOC_TITLE_HDR_7

https://foodrevolution.org/blog/natural-flavors

CARRAGEENAN (Another big no no)
https://www.healthline.com/health/food-nutrition/carrageenan

๐ŸŒบ 12 WEEK WELLNESS RESET – Phase 5 / Lvl 3 Food Reintroductions

Ugh!

๐Ÿ”ฅ HISTAMINE SCALE:
๐ŸŒฟ OXALATE SCORE:
๐Ÿค’ REACTIVITY SCALE:
โœณ๏ธ CALORIES:

———————

Double Ugh….. Not feeling well at all which is weird – haven’t eaten so it’s not a food reaction, weather is fine and it is not Whale ๐Ÿณ Week so I have no idea why I am hurting so much…

๐Ÿ”ฅ HISTAMINE SCALE:
๐ŸŒฟ OXALATE SCORE:
๐Ÿค’ REACTIVITY SCALE:
โœณ๏ธ CALORIES:

———————

๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ COOKING FOR SANDY DAY
3 days a week, I cook meals for a neighbor who had a stroke last year and has limited mobility. We often share a meal kit or something similar and spend some time together since neither of us go out too much ๐Ÿ˜ Today is one of her days. I’m enjoying having someone to cook for again.

I mentioned I was thinking of making Chicken and Dumplings after watching a @kristenhamptongoodnews rerun… If you aren’t familiar with her – check her out…

Here is her video that got me thinking of this
https://m.facebook.com/story.php?story_fbid=399781441508597&id=100044302332428

Anyway Sandy said she loved Chicken & Dumplings so I wanted to make some to share.

๐Ÿฅฃ CHICKEN & DUMPLINGS
@membersmark @samsclub Rotisserie Chicken
@clovervalley Heart Healthy Cream of Chicken Soup
@swanson 100% Natural Chicken Cooking Stock
@foodclub Sweet Peas
@krogerco Carrots
@misfitsmarket Organic Yellow Onion
@clovervalley Minced Garlic
@clovervalley Self Rising Flour
@oikos @dannon Plain Greek Yogurt
@eatgreengarden Freeze Dried Basil
@gelspice Dried Parsley Flakes
@fairlife Skim Milk
@simpletruth Half n Half
@krogerco Cornstarch
@misfitsmarket Scallions

Okay this is a “cheaters” version of Chicken and Dumplings – I used a canned stock, canned condensed soup and rotisserie chicken. I was just not up to doing much cooking but told Sandy I would bring her some food so I didn’t want to disappoint her.

Precooked the dumplings most of the way in the air fryer first since I was doing such a short time in the Chef IQ (Instant Pot).

DUMPLINGS
โ™จ๏ธ Cooked in
@hauswirtusa 42Q Air Fryer Countertop Oven
Preheated – Middle Rack
400ยฐ for 10min

Then combined and cooked (all details in video)
๐ŸŒ€ Cooked in @chefiq 6Q Smart Cooker
Cook on Pressure for 5min + Natural Release
(add ยฝ & ยฝ and cornstarch after the release)

Here is a real Instant Pot version:
https://flavormosaic.com/instant-pot-chicken-and-dumplings

And a few stovetop versions:
https://www.tasteofhome.com/recipes/the-best-chicken-dumplings

https://www.theslowroasteditalian.com/2012/11/chicken-and-dumplings-in-30-minutes-2.html?m=1

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ OXALATE SCORE: 2๏ธโƒฃ8๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 640

———————

๐Ÿ“ SNACK / DESSERT

๐Ÿ”ฅ HISTAMINE SCALE:
๐ŸŒฟ OXALATE SCORE:
๐Ÿค’ REACTIVITY SCALE:
โœณ๏ธ CALORIES:

———————

DAILY TOTALS
๐Ÿ”ฅ TOTAL HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ TOTAL OXALATE SCORE : 2๏ธโƒฃ8๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 640

———————

๐ŸŽฏ Tracking – Calorie Command in โ„น๏ธ @iTrackBites

๐ŸŽฌ All the details of the days ingredients, tips, tricks, how tos and the occasional cute doggie are in my daily video…๐Ÿถ๐Ÿ›’๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ

———————

12 Weeks of trying something completely different to help heal and reduce the effects of 6 months of Mast Cell disorder flare ups.

๐Ÿ“† WEEKS 7-12
OXALATE REDUCTION (Final Target) – 125mg / day or less
MAST CELL HISTAMINE LIST – continue Lvl 2๏ธโƒฃ food reintroductions + add up to one Lvl 3๏ธโƒฃ food into 3 separate meals over 2 days to test individual reactivity. Score reactivity.

Retest any 4wk discontinued foods for Reintroduction. If reaction is stronger than (mild) – eliminate for 6 months.
Purple Sweet Potatoes
Wild Rice
Egg Whites / Complete Eggs – ๐Ÿšซ Excluded
Honeycrisp / Granny Smith Apple
Strawberries
Pineapple
Kiwifruit
Sauerkraut
Prosciutto
Kimchi
Wine (cooking with)

๐Ÿšฆ HISTAMINE SCALE
๐ŸŸข – contains some Lvl 0๏ธโƒฃ histamine foods
๐ŸŸก – contains some Lvl 1๏ธโƒฃ histamine foods
๐ŸŸ  – contains some Lvl 2๏ธโƒฃ histamine foods
๐Ÿ”ด – contains some Lvl 3๏ธโƒฃ histamine foods

๐Ÿก REACTIVITY SCALE
๐Ÿ‘Œ๐Ÿผ No reaction
๐Ÿคง Mild – itchy eyes, sniffles, glassy mouth (hayfever type)
๐Ÿ”ฅ Moderate – above + hands/feet burning, gut issues, eye/inner ear swelling, muscle spasms esp back / neck
๐Ÿšจ High – above + BP / heart rate / breathing issues, sudden onset headache, muscle weakness

———————

If you aren’t familiar with my situation, basically I live with several autoimmune issues… an “inflammatory overstimulation response” brought on by my basic blood cells thinking they are Spartan Warriors and attacking everything in sight.

๐Ÿ“š RESOURCES ๐Ÿ“š
MAST CELL ACTIVATION SYNDROME
https://www.mastzellaktivierung.info/en/symptoms.html

๐Ÿ“ FOOD INTOLERANCE APP (look for the strawberry)
I just discovered this app and it is more than worth the $6.99 – it is a more updated version of the German SIGHI PDF list. It contains more information than you can shake a stick at.
https://www.baliza.de/en/apps/histamine.html

๐ŸŒฟ OXALATE APP I AM USING
The best option I have found is from the same developers as the Histamine app. It is an Apple only app but it looks like it is going to be very helpful. The basic color system (low/med/high) rating is free but if you want actual numbers, it is also $6.99.

๐ŸšฆOXIPUR (IOS only)
https://www.baliza.de/en/apps/oxipur.html

There is also a fantastic Facebook group with a tremendous amount of information and research that I am finding invaluable.
Trying Low Oxalates (TLO)
https://www.facebook.com/groups/TryingLowOxalates

———————

WHAT IS HISTAMINE INTOLERANCE?
https://www.healthline.com/health/histamine-intolerance

WHAT IS OXALATE SENSITIVITY?
https://www.allergylink.co.uk/allergy-blog/2016/10/26/oxalate-sensitivity

WHAT IS POTS?
Postural Orthostatic Tachycardia Syndrome
https://my.clevelandclinic.org/health/diseases/16560-postural-orthostatic-tachycardia-syndrome-pots

———————

MY TOP 3 WORST INFLAMMATION TRIGGERS
These are not the same for everyone and in 90% of people they don’t trigger a reaction – but if you are constantly dealing with being bloated, headaches, muscle or joint pain or digestive distress – they may be worth considering as potential inflammation triggers.

ARTIFICIAL SWEETENERS
https://www.eatthis.com/artificial-sweeteners-side-effects

WHY “NATURAL FLAVORS” ARE A NO NO FOR ME
https://www.healthline.com/nutrition/natural-flavors#TOC_TITLE_HDR_7

CARRAGEENAN (Another big no no)
https://www.healthline.com/health/food-nutrition/carrageenan

๐ŸŒบ 12 WEEK WELLNESS RESET – Phase 5 / Lvl [3] Food Reintroductions – Weeks 7-12

#fearlessfridays Weekly Weigh In

My filming buddy this morning

New Week – New Phase of 12wk Reset

Appliance Cleaning Day!
How often do you give your appliances a good deep clean? Microwave splatter? Grease in the air fryer? Stovetop & Oven? Refrigerator clean up?

Air Fryer Oven โœ…
Air Fryer Oven โœ…
Microwave โœ…
Stovetop โœ…
Oven โœ…
All done!

———————

๐Ÿฅฃ CEREAL
@cascadianfarm Graham Crunch Cereal
@fairlife Skim Milk

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ OXALATE SCORE: 5๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 177

———————

๐Ÿฅ™ MEDITERRANEAN SNACK PLATE
@pvt_selection Mini Cucumber
@simpletruthorganic Garlic Hummus
@atoriasfamilybakery @misfitsmarket Traditional Pita
@simpletruthorganic Lemon Dill Himalayan Salt
@aidells Italian Style Chicken Meatballs
@rothcheese Dill Havarti
@gaea Organic Pitted Kalamata Olives

MEATBALLS & PITA CHIPS
โ™จ๏ธ Cooked in
@hauswirtusa 42Q Air Fryer Countertop Oven
Preheated – Middle Rack
MEATBALLS – 400ยฐ for 10min
PITA CHIPS – Added when 4min left

The pita turned into chips was A-maz-ing! Brilliantly crispy, lightly salted – delicious!

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ OXALATE SCORE: 2๏ธโƒฃ8๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 763

———————

๐Ÿ CHICKEN MEATBALLS & GREEN BEANS
@aidells Chicken Meatballs
@itsskinny Konjac Fettuccine
@prego Farmers Market Chickpea Kale Sauce
@hoosierhillfarm White Cheddar Powder
@farmfresh (local farm) Green Beans
@chefshamy Lemon Herb Butter

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ OXALATE SCORE: 2๏ธโƒฃ8๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 446

———————

๐Ÿ“ SNACK / DESSERT
@krogerco Sml Bartlett Pear
@spangler_candy Dum Dum Pop

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ OXALATE SCORE: 2๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 68

———————

DAILY TOTALS
๐Ÿ”ฅ TOTAL HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ TOTAL OXALATE SCORE : 6๏ธโƒฃ3๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 1454

———————

๐ŸŽฏ Tracking – Calorie Command in โ„น๏ธ @iTrackBites

๐ŸŽฌ All the details of the days ingredients, tips, tricks, how tos and the occasional cute doggie are in my daily video…๐Ÿถ๐Ÿ›’๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ

———————

12 Weeks of trying something completely different to help heal and reduce the effects of 6 months of Mast Cell disorder flare ups.

๐Ÿ“† WEEKS 7-12
OXALATE REDUCTION (Final Target) – 125mg / day or less
MAST CELL HISTAMINE LIST – continue Lvl 2๏ธโƒฃ food reintroductions + add up to one Lvl 3๏ธโƒฃ food into 3 separate meals over 2 days to test individual reactivity. Score reactivity.

Retest any 4wk discontinued foods for Reintroduction. If reaction is stronger than (mild) – eliminate for 6 months.
Purple Sweet Potatoes
Wild Rice
Egg Whites / Complete Eggs
Honeycrisp / Granny Smith Apple
Strawberries
Pineapple
Kiwifruit
Sauerkraut
Prosciutto
Kimchi
Wine (cooking with)

๐Ÿšฆ HISTAMINE SCALE
๐ŸŸข – contains some Lvl 0๏ธโƒฃ histamine foods
๐ŸŸก – contains some Lvl 1๏ธโƒฃ histamine foods
๐ŸŸ  – contains some Lvl 2๏ธโƒฃ histamine foods
๐Ÿ”ด – contains some Lvl 3๏ธโƒฃ histamine foods

๐Ÿก REACTIVITY SCALE
๐Ÿ‘Œ๐Ÿผ No reaction
๐Ÿคง Mild – itchy eyes, sniffles, glassy mouth (hayfever type)
๐Ÿ”ฅ Moderate – above + hands/feet burning, gut issues, eye/inner ear swelling, muscle spasms esp back / neck
๐Ÿšจ High – above + BP / heart rate / breathing issues, sudden onset headache, muscle weakness

———————

If you aren’t familiar with my situation, basically I live with several autoimmune issues… an “inflammatory overstimulation response” brought on by my basic blood cells thinking they are Spartan Warriors and attacking everything in sight.

๐Ÿ“š RESOURCES ๐Ÿ“š
MAST CELL ACTIVATION SYNDROME
https://www.mastzellaktivierung.info/en/symptoms.html

๐Ÿ“ FOOD INTOLERANCE APP (look for the strawberry)
I just discovered this app and it is more than worth the $6.99 – it is a more updated version of the German SIGHI PDF list. It contains more information than you can shake a stick at.
https://www.baliza.de/en/apps/histamine.html

๐ŸŒฟ OXALATE APP I AM USING
The best option I have found is from the same developers as the Histamine app. It is an Apple only app but it looks like it is going to be very helpful. The basic color system (low/med/high) rating is free but if you want actual numbers, it is also $6.99.

๐ŸšฆOXIPUR (IOS only)
https://www.baliza.de/en/apps/oxipur.html

There is also a fantastic Facebook group with a tremendous amount of information and research that I am finding invaluable.
Trying Low Oxalates (TLO)
https://www.facebook.com/groups/TryingLowOxalates

———————

WHAT IS HISTAMINE INTOLERANCE?
https://www.healthline.com/health/histamine-intolerance

WHAT IS OXALATE SENSITIVITY?
https://www.allergylink.co.uk/allergy-blog/2016/10/26/oxalate-sensitivity

WHAT IS POTS?
Postural Orthostatic Tachycardia Syndrome
https://my.clevelandclinic.org/health/diseases/16560-postural-orthostatic-tachycardia-syndrome-pots

———————

MY TOP 3 WORST INFLAMMATION TRIGGERS
These are not the same for everyone and in 90% of people they don’t trigger a reaction – but if you are constantly dealing with being bloated, headaches, muscle or joint pain or digestive distress – they may be worth considering as potential inflammation triggers.

ARTIFICIAL SWEETENERS
https://www.eatthis.com/artificial-sweeteners-side-effects

WHY “NATURAL FLAVORS” ARE A NO NO FOR ME
https://www.healthline.com/nutrition/natural-flavors#TOC_TITLE_HDR_7

CARRAGEENAN (Another big no no)
https://www.healthline.com/health/food-nutrition/carrageenan

๐ŸŒบ 12 WEEK WELLNESS RESET – Phase 4 / Day 12 – Lvl 2 Food Reintroductions

๐Ÿฅฃ CEREAL & FRUIT
๐ŸŒฟ@cascadianfarm Cinnamon Crunch Cereal
@fairlife 0% Skim Milk
@halosfun Sml Mandarin

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ OXALATE SCORE: 1๏ธโƒฃ0๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ  CALORIES:  251

———————

๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ COOKING FOR SANDY DAY
3 days a week, I cook meals for a neighbor who had a stroke last year and has limited mobility. We often share a meal kit or something similar and spend some time together since neither of us go out too much ๐Ÿ˜ Today is one of her days. I’m enjoying having someone to cook for again.

I had already taken her salads for the week on Tuesday so I just made her the meatball bake. I used chickpea pasta because it is better for her blood sugars (says Banza).

I took her salads on Tuesday

๐Ÿ ITALIAN CHICKEN MEATBALL BAKE ๐ŸŒฟ1๏ธโƒฃ4๏ธโƒฃ
๐ŸŒฟ@aidells Italian Chicken Meatballs
๐ŸŒฟ @homemade Instant Pot Marinara*
๐ŸŒฟ @barilla Chickpea Casarecce Pasta
@krogerco 2% Mexican Cheese Blend

๐Ÿฅ— SUPERFOOD SALAD – ๐ŸŒฟ1๏ธโƒฃ2๏ธโƒฃ
๐ŸŒฟ @krogerco Artisanal Lettuce, English Cucumber, Mini Peppers
๐ŸŒฟ @misfitsmarket Organic Purple Cabbage, Grape Tomatoes
๐ŸŒฟ @wild_about_sprouts Clover & Broccoli Sprouts
๐ŸŒฟ @grapemanfarms Green Seedless Grapes
๐ŸŒฟ @loreto Capers
๐ŸŒฟ @simpletruthorganic Sugar Snap Peas
๐ŸŒฟ @homemade Pickled Onions

๐Ÿž ITALIAN QUICK BREAD ๐ŸŒฟ9๏ธโƒฃ
[Without Italian Seasoning – oxalates are 4๏ธโƒฃ]
@clovervalley ยผc Self Rising Flour (packed cup)
To make all purpose flour into self rising – add 1ยฝtsp baking powder + ยผtsp salt per 1c flour…so for single serve – add โ…œtsp (which is 1/4 teaspoon plus 1/8 teaspoon) + a pinch of salt

@dannon @oikos 3tbsp 0% Greek Yogurt
@fairlife 2tbsp Skim Milk
@gelspice 1tbsp Italian Seasoning
@bobsredmill 1tbsp Nutritional Yeast (optional)
@assi 1tsp Coarse Sea Salt
*If you are not adding the nutritional yeast, you may need less yogurt/milk as there are less dry ingredients.

PLAYING WITH MY FOOD
I decided to try out some food dye powders thrown into the dough to see how they turned out. Brilliant! ยฝtsp powder per bowl worked okay but to strengthen the color I used 1 capsule of Blue Majick Spirulina in addition for the blue and 1 drop violet food gel in the purple.

Color added with
๐ŸŒฟ @eco_taste Food Dye Powders – Spirulina (Dark Green), Butterfly Pea (Blue), Purple Sweet Potato (Purple)
@uscakesupply Food Gel (violet)
@bluemajick Blue Spirulina capsule

NO STICKY HANDS PREPARATION
Combine all ingredients in a bowl with a fork. Lightly spray your baking sheet or lay down some parchment paper and turn your dough out onto the tray. Using the fork, shape the dough to the thickness and diameter you want. Top with an egg wash and additional seasoning if you’d like. Bake and enjoy!

โ™จ๏ธ Cooked in
@hauswirtusa 42Q Air Fryer Countertop Oven
Preheated – Middle Rack
400ยฐ for 20min (or 350ยฐ for 25min)

———————

๐Ÿ… BASIC INSTANT POT MARINARA
๐Ÿ… Tomatoes – ripe (but still firm) works best
๐Ÿง… Onions – I like Red Onion but anything from Spring Onions to Shallots will work
๐ŸŒถ๏ธ Peppers – Bell, Poblano, Anaheim, Jalapeรฑo or Shishito (*optional)
๐Ÿ„ Mushroom (*optional)
๐Ÿง„ Garlic
๐ŸŒฟ Rosemary, Thyme, Oregano, Basil to taste
๐Ÿง‚ Seasoning of your choice to taste – I like Minced Onion, Parsley Flakes, Smoked Chili Sea Salt, Nutritional Yeast, Soy Sauce, Italian Seasoning

๐Ÿ”ช Roughly chop vegetables. Add everything to the pot and set for 25min on Pressure/Manual. Natural Release for 15min. No liquid added/needed as the tomatoes release plenty of their own.

๐Ÿ”นIf you want a thicker sauce, add a can of tomato paste.
๐Ÿ”นIf you want a smoother sauce, blend with an immersion blender or in a food processor.

Here are some other recipe versions:
https://detoxinista.com/instant-pot-spaghetti-sauce
My favorite NON Instant Pot [STOVE TOP] version
https://minimalistbaker.com/easy-1-pot-marinara-sauce
My favorite [Slow Cooker] version
https://theskinnyishdish.com/wprm_print/2313

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸ 
๐ŸŒฟ OXALATE SCORE: 3๏ธโƒฃ5๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 634

———————

๐Ÿฅฃ TOMATO LUO SI NOODLE BOWL
๐ŸŒฟ @oasisworldmarket Tomato Luo SI Noodle Pack
๐ŸŒฟ @oasisworldmarket Peppered Dried Beancurd
๐ŸŒฟ @oasisworldmarket Dried Small Shrimp
๐ŸŒฟ @seapointfarms Dry Roasted Wasabi Edamame
@farmfresh(local farm) Duck Egg (yolk only)
@krogerco Scallions

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸ 
๐ŸŒฟ OXALATE SCORE: 1๏ธโƒฃ8๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿคง
โœณ๏ธ CALORIES: 798

DAILY TOTALS
๐Ÿ”ฅ TOTAL HISTAMINE SCALE: ๐ŸŸ 
๐ŸŒฟ TOTAL OXALATE SCORE : 6๏ธโƒฃ3๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿคง
โœณ๏ธ CALORIES: 1683

๐ŸŽฌ All the details of the days ingredients, tips, tricks, how tos and the occasional cute doggie are in my daily video…๐Ÿถ๐Ÿ›’๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ

๐ŸŽฏ Tracking – Calorie Command in โ„น๏ธ @iTrackBites

๐Ÿฝ๏ธ GOAL – 3 to 4 salad plate meals (no regular big plates, no OMAD [one meal a day] ) – smaller meals to reduce the amount of histamine triggers consumed at one time and limit reactivity during the reintroduction trial phases.

———————

12 Weeks of trying something completely different to help heal and reduce the effects of 6 months of Mast Cell disorder flare ups.

๐Ÿ“† WEEK 4-6 – REINTRODUCTION PHASE 4
OXALATE REDUCTION – 75mg-200mg / day or less
MAST CELL HISTAMINE LIST – continue Lvl 0๏ธโƒฃ and 1๏ธโƒฃ foods reintroduction + add up to 1 additional Lvl 2๏ธโƒฃ food / meal. Score reactivity individually and note any changes in apps.

If minor reaction, retest in another meal to confirm.
If major reaction, note and remove for 4 weeks.

๐Ÿ”ฅ = Histamine level
๐ŸŒฟ = contains oxalates
๐Ÿ’ฅ = contains HIGH oxalates

๐Ÿšฆ HISTAMINE SCALE
๐ŸŸข – contains some Lvl 0๏ธโƒฃ histamine foods
๐ŸŸก – contains some Lvl 1๏ธโƒฃ histamine foods
๐ŸŸ  – contains some Lvl 2๏ธโƒฃ histamine foods
๐Ÿ”ด – contains some Lvl 3๏ธโƒฃ histamine foods

๐Ÿก REACTIVITY SCALE
๐Ÿ‘Œ๐Ÿผ – no reaction
๐Ÿคง – itchy eyes, sniffles, glassy mouth (hayfever type)
๐Ÿ”ฅ – above + hands/feet burning, gut issues, eye/inner ear swelling, muscle spasms esp back / neck
๐Ÿšจ – above + BP / heart rate / breathing issues, sudden onset headache, muscle weakness

———————

If you aren’t familiar with my situation, basically I live with several autoimmune issues… an “inflammatory overstimulation response” brought on by my basic blood cells thinking they are Spartan Warriors and attacking everything in sight.

๐Ÿ“š RESOURCES ๐Ÿ“š
MAST CELL ACTIVATION SYNDROME
https://www.mastzellaktivierung.info/en/symptoms.html

๐Ÿ“ FOOD INTOLERANCE APP (look for the strawberry)
I just discovered this app and it is more than worth the $6.99 – it is a more updated version of the German SIGHI PDF list. It contains more information than you can shake a stick at.
https://www.baliza.de/en/apps/histamine.html

๐ŸŒฟ OXALATE APP I AM USING
The best option I have found is from the same developers as the Histamine app. It is an Apple only app but it looks like it is going to be very helpful. The basic color system (low/med/high) rating is free but if you want actual numbers, it is also $6.99.

๐ŸšฆOXIPUR (IOS only)
https://www.baliza.de/en/apps/oxipur.html

There is also a fantastic Facebook group with a tremendous amount of information and research that I am finding invaluable.
Trying Low Oxalates (TLO)
https://www.facebook.com/groups/TryingLowOxalates

———————

WHAT IS HISTAMINE INTOLERANCE?
https://www.healthline.com/health/histamine-intolerance

WHAT IS OXALATE SENSITIVITY?
https://www.allergylink.co.uk/allergy-blog/2016/10/26/oxalate-sensitivity

WHAT IS POTS?
Postural Orthostatic Tachycardia Syndrome
https://my.clevelandclinic.org/health/diseases/16560-postural-orthostatic-tachycardia-syndrome-pots

———————

MY TOP 3 WORST INFLAMMATION TRIGGERS
These are not the same for everyone and in 90% of people they don’t trigger a reaction – but if you are constantly dealing with being bloated, headaches, muscle or joint pain or digestive distress – they may be worth considering as potential inflammation triggers.

ARTIFICIAL SWEETENERS
https://www.eatthis.com/artificial-sweeteners-side-effects

WHY “NATURAL FLAVORS” ARE A NO NO FOR ME
https://www.healthline.com/nutrition/natural-flavors#TOC_TITLE_HDR_7

CARRAGEENAN (Another big no no)
https://www.healthline.com/health/food-nutrition/carrageenan

๐ŸŒบ 12 WEEK WELLNESS RESET – Phase 4 / Day 9 – Lvl 2 Food Reintroductions

DR APPT
Fasting for Bloodwork

๐Ÿ”ฅ HISTAMINE SCALE:
๐ŸŒฟ OXALATE SCORE:
๐Ÿค’ REACTIVITY SCALE:
โœณ๏ธย  CALORIES:ย 

———————

DR APPT
Fasting for Bloodwork

๐Ÿ”ฅ HISTAMINE SCALE:
๐ŸŒฟ OXALATE SCORE:
๐Ÿค’ REACTIVITY SCALE:
โœณ๏ธ CALORIES:

———————

While my appt was fine – I was out too long and got overheated (it was like 89ยฐ when I was in town) which flared up my Fibromyalgia and that triggered muscle spasms, BP and breathing issues… Whew… I feel rough. I ended up just doing a single, higher calorie meal.

ITALIAN CHICKEN MEATBALLS
๐ŸŒฟ@aidells Italian Chicken Meatballs
๐ŸŒฟ @homemade Instant Pot Marinara*
๐ŸŒฟ @clovervalley Egg Noodles
@krogerco Mexican Cheese Blend

———————

๐Ÿ… BASIC INSTANT POT MARINARA
๐Ÿ… Tomatoes – ripe (but still firm) works best
๐Ÿง… Onions – I like Red Onion but anything from Spring Onions to Shallots will work
๐ŸŒถ๏ธ Peppers – Bell, Poblano, Anaheim, Jalapeรฑo or Shishito (*optional)
๐Ÿ„ Mushroom (*optional)
๐Ÿง„ Garlic
๐ŸŒฟ Rosemary, Thyme, Oregano, Basil to taste
๐Ÿง‚ Seasoning of your choice to taste – I like Minced Onion, Parsley Flakes, Smoked Chili Sea Salt, Nutritional Yeast, Soy Sauce, Italian Seasoning

๐Ÿ”ช Roughly chop vegetables. Add everything to the pot and set for 25min on Pressure/Manual. Natural Release for 15min. No liquid added/needed as the tomatoes release plenty of their own.

๐Ÿ”นIf you want a thicker sauce, add a can of tomato paste.
๐Ÿ”นIf you want a smoother sauce, blend with an immersion blender or in a food processor.

Here are some other recipe versions:
https://detoxinista.com/instant-pot-spaghetti-sauce
My favorite NON Instant Pot [STOVE TOP] version
https://minimalistbaker.com/easy-1-pot-marinara-sauce
My favorite [Slow Cooker] version
https://theskinnyishdish.com/wprm_print/2313

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ OXALATE SCORE: 2๏ธโƒฃ3๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 779

———————

SNACK / DESSERT
๐ŸŒฟ @krogerco Nectarine
๐ŸŒฟ @greekgodsyogurt Honey Yogurt

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ OXALATE SCORE: 4๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 212

———————

DAILY TOTALS
๐Ÿ”ฅ TOTAL HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ TOTAL OXALATE SCORE : 2๏ธโƒฃ7๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 991

———————

๐ŸŽฌ All the details of the days ingredients, tips, tricks, how tos and the occasional cute doggie are in my daily video…๐Ÿถ๐Ÿ›’๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ

๐ŸŽฏ Tracking – Calorie Command in โ„น๏ธ @iTrackBites

๐Ÿฝ๏ธ GOAL – 3 to 4 salad plate meals (no regular big plates, no OMAD [one meal a day] ) – smaller meals to reduce the amount of histamine triggers consumed at one time and limit reactivity during the reintroduction trial phases.

———————

12 Weeks of trying something completely different to help heal and reduce the effects of 6 months of Mast Cell disorder flare ups.

๐Ÿ“† WEEK 4-6 – REINTRODUCTION PHASE 4
OXALATE REDUCTION – 75mg-200mg / day or less
MAST CELL HISTAMINE LIST – continue Lvl 0๏ธโƒฃ and 1๏ธโƒฃ foods reintroduction + add up to 1 additional Lvl 2๏ธโƒฃ food / meal. Score reactivity individually and note any changes in apps.

If minor reaction, retest in another meal to confirm.
If major reaction, note and remove for 4 weeks.

๐Ÿ”ฅ = Histamine level
๐ŸŒฟ = contains oxalates
๐Ÿ’ฅ = contains HIGH oxalates

๐Ÿšฆ HISTAMINE SCALE
๐ŸŸข – contains some Lvl 0๏ธโƒฃ histamine foods
๐ŸŸก – contains some Lvl 1๏ธโƒฃ histamine foods
๐ŸŸ  – contains some Lvl 2๏ธโƒฃ histamine foods
๐Ÿ”ด – contains some Lvl 3๏ธโƒฃ histamine foods

๐Ÿก REACTIVITY SCALE
๐Ÿ‘Œ๐Ÿผ – no reaction
๐Ÿคง – itchy eyes, sniffles, glassy mouth (hayfever type)
๐Ÿ”ฅ – above + hands/feet burning, gut issues, eye/inner ear swelling, muscle spasms esp back / neck
๐Ÿšจ – above + BP / heart rate / breathing issues, sudden onset headache, muscle weakness

———————

If you aren’t familiar with my situation, basically I live with several autoimmune issues… an “inflammatory overstimulation response” brought on by my basic blood cells thinking they are Spartan Warriors and attacking everything in sight.

๐Ÿ“š RESOURCES ๐Ÿ“š
MAST CELL ACTIVATION SYNDROME
https://www.mastzellaktivierung.info/en/symptoms.html

๐Ÿ“ FOOD INTOLERANCE APP (look for the strawberry)
I just discovered this app and it is more than worth the $6.99 – it is a more updated version of the German SIGHI PDF list. It contains more information than you can shake a stick at.
https://www.baliza.de/en/apps/histamine.html

๐ŸŒฟ OXALATE APP I AM USING
The best option I have found is from the same developers as the Histamine app. It is an Apple only app but it looks like it is going to be very helpful. The basic color system (low/med/high) rating is free but if you want actual numbers, it is also $6.99.

๐ŸšฆOXIPUR (IOS only)
https://www.baliza.de/en/apps/oxipur.html

There is also a fantastic Facebook group with a tremendous amount of information and research that I am finding invaluable.
Trying Low Oxalates (TLO)
https://www.facebook.com/groups/TryingLowOxalates

———————

WHAT IS HISTAMINE INTOLERANCE?
https://www.healthline.com/health/histamine-intolerance

WHAT IS OXALATE SENSITIVITY?
https://www.allergylink.co.uk/allergy-blog/2016/10/26/oxalate-sensitivity

WHAT IS POTS?
Postural Orthostatic Tachycardia Syndrome
https://my.clevelandclinic.org/health/diseases/16560-postural-orthostatic-tachycardia-syndrome-pots


———————

MY TOP 3 WORST INFLAMMATION TRIGGERS
These are not the same for everyone and in 90% of people they don’t trigger a reaction – but if you are constantly dealing with being bloated, headaches, muscle or joint pain or digestive distress – they may be worth considering as potential inflammation triggers.

ARTIFICIAL SWEETENERS
https://www.eatthis.com/artificial-sweeteners-side-effects

WHY “NATURAL FLAVORS” ARE A NO NO FOR ME
https://www.healthline.com/nutrition/natural-flavors#TOC_TITLE_HDR_7

CARRAGEENAN (Another big no no)
https://www.healthline.com/health/food-nutrition/carrageenan

๐ŸŒบ 12 WEEK WELLNESS RESET – Phase 4 / Day 8 – Lvl 2 Food Reintroductions

โ˜ฏ๏ธ 12 WEEK WELLNESS RESET
PHASE 4 (WEEK 4-6) – DAY 8 – Lvl 2๏ธโƒฃ Food Reintroduction

———————

MEAL 1
๐ŸŒฟ@alfresco Chicken & Apple Sausages
๐Ÿ†• NEW Product =๐Ÿ‘๐Ÿป
Kroger had these on special so I thought I would try them. They are a little sweet for me, from the syrup I think. The texture is great and they are quite tasty – just know ahead of time that they don’t have a savory flavor profile…
๐ŸŒฟ@boursin Garlic & Herb Cheese Spread

ITALIAN QUICK BREAD ๐ŸŒฟ9๏ธโƒฃ
[Without Italian Seasoning – oxalates are 4๏ธโƒฃ]
@clovervalley ยผc Self Rising Flour (packed cup)
To make all purpose flour into self rising – add 1ยฝtsp baking powder + ยผtsp salt per 1c flour…so for single serve – add โ…œtsp (which is 1/4 teaspoon plus 1/8 teaspoon) + a pinch of salt

@dannon @oikos 3tbsp 0% Greek Yogurt
@fairlife 2tbsp Skim Milk
@gelspice 1tbsp Italian Seasoning
@bobsredmill 1tbsp Nutritional Yeast (optional)
@assi 1tsp Coarse Sea Salt
*If you are not adding the nutritional yeast, you may need less yogurt/milk as there are less dry ingredients.

NO STICKY HANDS PREPARATION
Combine all ingredients in a bowl with a fork. Lightly spray your baking sheet or lay down some parchment paper and turn your dough out onto the tray. Using the fork, shape the dough to the thickness and diameter you want. Top with an egg wash and additional seasoning if you’d like. Bake and enjoy!

โ™จ๏ธ Cooked in
@hauswirtusa 42Q Air Fryer Countertop Oven
Preheated – Middle Rack
400ยฐ for 20min (or 350ยฐ for 25min)

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ OXALATE SCORE: 1๏ธโƒฃ6๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ  CALORIES:  499

———————

MEAL 2
@chickenofthesea Tuna in Water
@farmfresh (local farm) Bantam Egg (yolk only)
๐ŸŒฟ@kikkomanusa Panko Breadcrumbs
@theojaicooks Lemonaise Light Mayo
@greypoupon Dijon Mustard
@valentina Hot Sauce
๐ŸŒฟ@krogerco Scallions
๐ŸŒฟ@simpletruth Buttercrunch Lettuce
@krogerco Lemon (juice)
@oikos @dannon 0% Greek Yogurt

Mixed the first 7 ingredients together in a bowl and let sit for 10min. Mixed yogurt and lemon juice and set aside.

Divided tuna mix into 3 portions, roughly shaped each into a patty and cooked on @bydash Mini Waffle Iron for 3-4min – depends how done you like it. Serve with yogurt mix…

Skinnytaste Canned Salmon version here:
https://www.skinnytaste.com/waffled-salmon-cakes

Or her Crab Cake version here:
https://www.skinnytaste.com/waffled-crab-cakes

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸ 
๐ŸŒฟ OXALATE SCORE: 5๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 328

———————

MEAL 3
๐ŸŒฟ@azteca Thin Flour Tortilla x2(Supersize Taco size)
@perdue Organic Chicken Breast (home ground)
๐ŸŒฟ@krogerco Black Eyed Peas (low oxalate sub for beans) – cooked in @mychefiq 6Q Smart Cooker – 1:2 bean to water ratio – Pot in Pot – 12min + Natural Release
๐ŸŒฟ@krogerco Taco Sauce
@krogerco 2% Mexican Cheese Blend
@chosenfoods 100% Avocado Oil Spray
๐ŸŒฟ@simpletruth Spicy Guacamole
๐ŸŒฟ@homemade Pico de Gallo
๐ŸŒฟ@simpletruthorganic Buttercrunch Lettuce
@hoosierhillfarm White Cheddar Powder
@oikos @dannon 0% Greek Yogurt

Skinnytaste version here:
https://www.skinnytaste.com/chicken-chimichangas

I initially cooked them for 15min at 375ยฐ but then added 5min at 400ยฐ

๐Ÿ”ฅ HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ OXALATE SCORE: 2๏ธโƒฃ3๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 742

———————

SNACK / DESSERT

๐Ÿ”ฅ HISTAMINE SCALE:
๐ŸŒฟ OXALATE SCORE:
๐Ÿค’ REACTIVITY SCALE:
โœณ๏ธ CALORIES:

———————

DAILY TOTALS
๐Ÿ”ฅ TOTAL HISTAMINE SCALE: ๐ŸŸ 
๐ŸŒฟ TOTAL OXALATE SCORE : 4๏ธโƒฃ4๏ธโƒฃ
๐Ÿค’ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 1575

———————

๐ŸŽฌ All the details of the days ingredients, tips, tricks, how tos and the occasional cute doggie are in my daily video…๐Ÿถ๐Ÿ›’๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ

๐ŸŽฏ Tracking – Calorie Command in โ„น๏ธ @iTrackBites

๐Ÿฝ๏ธ GOAL – 3 to 4 salad plate meals (no regular big plates, no OMAD [one meal a day] ) – smaller meals to reduce the amount of histamine triggers consumed at one time and limit reactivity during the reintroduction trial phases.

———————

12 Weeks of trying something completely different to help heal and reduce the effects of 6 months of Mast Cell disorder flare ups.

๐Ÿ“† WEEK 4-6 – REINTRODUCTION PHASE 4
OXALATE REDUCTION – 75mg-200mg / day or less
MAST CELL HISTAMINE LIST – continue Lvl 0๏ธโƒฃ and 1๏ธโƒฃ foods reintroduction + add up to 1 additional Lvl 2๏ธโƒฃ food / meal. Score reactivity individually and note any changes in apps.

If minor reaction, retest in another meal to confirm.
If major reaction, note and remove for 4 weeks.

๐Ÿ”ฅ = Histamine level
๐ŸŒฟ = contains oxalates
๐Ÿ’ฅ = contains HIGH oxalates

๐Ÿšฆ HISTAMINE SCALE
๐ŸŸข – contains some Lvl 0๏ธโƒฃ histamine foods
๐ŸŸก – contains some Lvl 1๏ธโƒฃ histamine foods
๐ŸŸ  – contains some Lvl 2๏ธโƒฃ histamine foods
๐Ÿ”ด – contains some Lvl 3๏ธโƒฃ histamine foods

๐Ÿก REACTIVITY SCALE
๐Ÿ‘Œ๐Ÿผ – no reaction
๐Ÿคง – itchy eyes, sniffles, glassy mouth (hayfever type)
๐Ÿ”ฅ – above + hands/feet burning, gut issues, eye/inner ear swelling, muscle spasms esp back / neck
๐Ÿšจ – above + BP / heart rate / breathing issues, sudden onset headache, muscle weakness

———————

If you aren’t familiar with my situation, basically I live with several autoimmune issues… an “inflammatory overstimulation response” brought on by my basic blood cells thinking they are Spartan Warriors and attacking everything in sight.

๐Ÿ“š RESOURCES ๐Ÿ“š
MAST CELL ACTIVATION SYNDROME
https://www.mastzellaktivierung.info/en/symptoms.html

๐Ÿ“ FOOD INTOLERANCE APP (look for the strawberry)
I just discovered this app and it is more than worth the $6.99 – it is a more updated version of the German SIGHI PDF list. It contains more information than you can shake a stick at.
https://www.baliza.de/en/apps/histamine.html

๐ŸŒฟ OXALATE APP I AM USING
The best option I have found is from the same developers as the Histamine app. It is an Apple only app but it looks like it is going to be very helpful. The basic color system (low/med/high) rating is free but if you want actual numbers, it is also $6.99.

๐ŸšฆOXIPUR (IOS only)
https://www.baliza.de/en/apps/oxipur.html

There is also a fantastic Facebook Group with a tremendous amount of information and research that I am finding invaluable.
Trying Low Oxalates (TLO)
https://www.facebook.com/groups/TryingLowOxalates


WHAT IS HISTAMINE INTOLERANCE?
https://www.healthline.com/health/histamine-intolerance

WHAT IS OXALATE SENSITIVITY?
https://www.allergylink.co.uk/allergy-blog/2016/10/26/oxalate-sensitivity

WHAT IS POTS?
Postural Orthostatic Tachycardia Syndrome
https://my.clevelandclinic.org/health/diseases/16560-postural-orthostatic-tachycardia-syndrome-pots


———————

MY TOP 3 WORST INFLAMMATION TRIGGERS
These are not the same for everyone and in 90% of people they don’t trigger a reaction – but if you are constantly dealing with being bloated, headaches, muscle or joint pain or digestive distress – they may be worth considering as potential inflammation triggers.

ARTIFICIAL SWEETENERS
https://www.eatthis.com/artificial-sweeteners-side-effects

WHY “NATURAL FLAVORS” ARE A NO NO FOR ME
https://www.healthline.com/nutrition/natural-flavors#TOC_TITLE_HDR_7

CARRAGEENAN (Another big no no)
https://www.healthline.com/health/food-nutrition/carrageenan

๐ŸŒบ 12 WEEK WELLNESS RESET – Phase 4 / Day 6 – Lvl 2 Food Reintroductions

โ˜ฏ๏ธ 12 Weeks of trying something completely different to help heal and reduce the effects of 6 months of Mast Cell disorder flare ups.

๐Ÿ“† WEEK 4-6 – REINTRODUCTION PHASE 4
OXALATE REDUCTION – 75mg-200mg / day or less
MAST CELL HISTAMINE LIST – continue Lvl 0๏ธโƒฃ and 1๏ธโƒฃ foods reintroduction + add up to 1 additional Lvl 2๏ธโƒฃ food / meal. Score reactivity individually and note any changes in apps.

If minor reaction, retest in another meal to confirm.
If major reaction, note and remove for 4 weeks.

๐ŸŒฟ = contains oxalates
๐Ÿ’ฅ = contains HIGH oxalates
๐ŸŒบ = Histamine key below

———————

MEAL 1
@farmfresh (local farm) Bantam/Duck Eggs (yolk only)
@chosenfoods Avocado Oil Spray

@good_culture 2% Cottage Cheese
๐Ÿ†• NEW Product =๐Ÿ‘๐Ÿป
First time having this brand – Soooo good. Even if you are not a fan of cottage cheese, try this one. Very very good flavor. I have only used Daisy for a long time because most of the other brands contain added Carrageenan, Natural Flavors or other ingredients I react to. Kroger had these on sale, the ingredients looked great so I bought some. So glad I did!

@krogerco Beefsteak Tomato ๐ŸŒฟ
@krogerco English Cucumber ๐ŸŒฟ
@simpletruthorganic Spicy Guacamole ๐ŸŒฟ

ITALIAN QUICK BREAD ๐ŸŒฟ1๏ธโƒฃ1๏ธโƒฃ
[Without Italian Seasoning – oxalates are 6]
@clovervalley โ…“c Self Rising Flour
@krogerco 3tbsp 0% Greek Yogurt
@fairlife 1ยฝtbsp Skim Milk
@gelspice 1tbsp Italian Seasoning
@simpletruth Lemon & Dill Pink Salt
@bobsredmill 1tsp Nutritional Yeast (optional)

NO STICKY HANDS PREPARATION
Combine all ingredients in a bowl with a fork. Lightly spray your baking sheet or lay down some parchment paper and turn your dough out onto the tray. Using the fork, shape the dough to the thickness and diameter you want. Top with an egg wash and additional seasoning if you’d like. Bake and enjoy!

โ™จ๏ธ Cooked in
@hauswirtusa 42Q Air Fryer Countertop Oven
Preheated – Middle Rack
400ยฐ for 20min (or 350ยฐ for 25min)

๐ŸŒบ HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ OXALATE SCORE: 1๏ธโƒฃ4๏ธโƒฃ
๐Ÿ”ฅ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธย  CALORIES:ย  485

———————

MEAL 2
@clovervalley Chili w/ Beans ๐Ÿ’ฅ
@krogerco 0% Greek Yogurt
@pipsnacks Pipcorn Everything Crackers ๐ŸŒฟ
@misfitsmarket Organic Zucchini ๐ŸŒฟ

๐ŸŒบ HISTAMINE SCALE: ๐ŸŸ 
๐ŸŒฟ OXALATE SCORE: 6๏ธโƒฃ0๏ธโƒฃ
๐Ÿ”ฅ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 634

———————

MEAL 3
@krogerco Nectarine ๐ŸŒฟ
@greekgodsyogurt Honey Yogurt ๐ŸŒฟ
@baresnacks Chocolate Coconut Chips ๐ŸŒฟ

๐ŸŒบ HISTAMINE SCALE: ๐ŸŸก
๐ŸŒฟ OXALATE SCORE: 1๏ธโƒฃ6๏ธโƒฃ
๐Ÿ”ฅ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 284

———————

DAILY TOTALS
๐ŸŒบ TOTAL HISTAMINE SCALE: ๐ŸŸ 
๐ŸŒฟ TOTAL OXALATE SCORE : 9๏ธโƒฃ0๏ธโƒฃ
๐Ÿ”ฅ REACTIVITY SCALE: ๐Ÿ‘Œ๐Ÿผ
โœณ๏ธ CALORIES: 1403

———————

๐ŸŽฌ All the details of the days ingredients, tips, tricks, how tos and the occasional cute doggie are in my daily video…๐Ÿถ๐Ÿ›’๐Ÿ‘ฉ๐Ÿปโ€๐Ÿณ

๐ŸŽฏ Tracking – Calorie Command in โ„น๏ธ @iTrackBites

๐Ÿฝ๏ธ GOAL – 3 to 4 salad plate meals (no regular big plates, no OMAD [one meal a day] ) – smaller meals to reduce the amount of histamine triggers consumed at one time and limit reactivity during the reintroduction trial phases.

๐Ÿšฆ HISTAMINE SCALE
๐ŸŸข – contains some Lvl 0๏ธโƒฃ histamine foods
๐ŸŸก – contains some Lvl 1๏ธโƒฃ histamine foods
๐ŸŸ  – contains some Lvl 2๏ธโƒฃ histamine foods
๐Ÿ”ด – contains some Lvl 3๏ธโƒฃ histamine foods

๐Ÿก REACTIVITY SCALE
๐Ÿ‘Œ๐Ÿผ – no reaction
๐Ÿคง – itchy eyes, sniffles, glassy mouth (hayfever type)
๐Ÿ”ฅ – above + hands/feet burning, gut issues, eye/inner ear swelling, muscle spasms esp back / neck
๐Ÿšจ – above + BP / heart rate / breathing issues, sudden onset headache, muscle weakness

———————

If you aren’t familiar with my situation, basically I live with several autoimmune issues… an “inflammatory overstimulation response” brought on by my basic blood cells thinking they are Spartan Warriors and attacking everything in sight.

๐Ÿ“š RESOURCES ๐Ÿ“š
MAST CELL ACTIVATION SYNDROME
https://www.mastzellaktivierung.info/en/symptoms.html

๐Ÿ“ FOOD INTOLERANCE APP (look for the strawberry)
I just discovered this app and it is more than worth the $6.99 – it is a more updated version of the German SIGHI PDF list. It contains more information than you can shake a stick at.
https://www.baliza.de/en/apps/histamine.html

๐ŸŒฟ OXALATE APP I AM USING
The best option I have found is from the same developers as the Histamine app. It is an Apple only app but it looks like it is going to be very helpful. The basic color system (low/med/high) rating is free but if you want actual numbers, it is also $6.99.

๐ŸšฆOXIPUR (IOS only)
https://www.baliza.de/en/apps/oxipur.html

———————

WHAT IS HISTAMINE INTOLERANCE?
https://www.healthline.com/health/histamine-intolerance

WHAT IS POTS?
Postural Orthostatic Tachycardia Syndrome
https://my.clevelandclinic.org/health/diseases/16560-postural-orthostatic-tachycardia-syndrome-pots

———————

MY TOP 3 WORST INFLAMMATION TRIGGERS
These are not the same for everyone and in 90% of people they don’t trigger a reaction – but if you are constantly dealing with being bloated, headaches, muscle or joint pain or digestive distress – they may be worth considering as potential inflammation triggers.

ARTIFICIAL SWEETENERS
https://www.eatthis.com/artificial-sweeteners-side-effects

WHY “NATURAL FLAVORS” ARE A NO NO FOR ME
https://www.healthline.com/nutrition/natural-flavors#TOC_TITLE_HDR_7

CARRAGEENAN (Another big no no)
https://www.healthline.com/health/food-nutrition/carrageenan

2 INGREDIENT DOUGH w/ RECIPE IDEAS

2 INGREDIENT DOUGH w/ RECIPE IDEAS

This WW (Weight Watchers) craze has been around for years but I compiled some of the best tips and tricks for it all in one place.

Essentially it is just equal parts Self Raising Flour and 0% Greek Yogurt so 1cup + 1cup or whatever measure you like – though to be honest I have found using an extra bit of flour, say 1/4c extra per cup of yogurt to yield better results…

Points are calculated based on the flour you use and how you divide the dough – most flours are 13-14pts a cup on few current WW color plans.

There are many variations on this – some people add milk, or egg, or a little butter… If I want a fluffy, biscuit like texture – I find what works well for a single serving just for me is this:
ยผc flour
2tbsp yogurt
1tbsp milk

Mix with a fork or spatula – dough will be sticky but you can just turn it out onto the baking pan without kneading it or forming it into a shape. You don’t have to make it into a Bagel shape – drop biscuits work just fine. If you do use your hands, oiling your hands with a little cooking spray or oil will help. Don’t overwork it. Just mix and bake.

If you aren’t getting a good rise, it’s possible your flour is too old or you have overworked it (stirred/kneaded it too much).

If you want to add flavor to it, try any of these:
Garlic Salt/Powder
Everything Bagel Seasoning
Italian Seasoning
Rosemary / Sage
Poppy Seeds
Sesame Seeds

Recommended cook times vary but here is the general guide:

๐Ÿ’ฅ Oven:
15-25min at 350-400ยฐ
(depending on oven / dough usage)

๐Ÿ’ซ Air Fryer:
15-25min at 350-400ยฐ for 2

You can use Bagel/Doughnut baking trays if you like or they make individual Bagel stand molds.



๐Ÿž๐ŸŒพ๐Ÿž๐ŸŒพ๐Ÿž๐ŸŒพ๐Ÿž๐ŸŒพ๐Ÿž๐ŸŒพ

To make 2 ingredient dough with a non self raising flour, you need to add (per 1cup flour):
1.5tsp baking powder
1/4tsp salt

TIPS:
I add seasoning into the flour before mixing – today I just added garlic powder and Italian seasoning.

Fage 0% is a very “dry” yogurt base which is what you want. Strain your yogurt if it is very liquidy for better results.

I often rest my dough, covered in cling film, for at least 30min before working more… You certainly don’t have to but esp if not using a self-raising base, this changes the elasticity.

Making bigger batches, you can wrap in cling film and store in the fridge for several days or the freezer for up to 3 months.

An egg wash does help create a crisper outside.

This works brilliantly in the air fryer, esp on the parchment sheets for easy clean up.

Cooking your pizza bases 1/2 way before adding toppings keeps the crust firmer.

———————————

WHAT CAN I DO WITH THE DOUGH?
(Points are based on 1 cup self rising flour & 1 cup Fage 0% Greek Yogurt and are only for the DOUGH, not including additional ingredients)

The plans listed are from the iTrackBites app I use.

Better Balance = WW ๐Ÿ’™ Blue and ๐Ÿ’œ Purple
Sugar Smart = WW ๐Ÿ’š Green
Carb Conscious = old PointsPlus+
Conquer Cravings = old Turnaround / Momentum

4x Bagels – egg wash and season
Better Balance = 3SP, Sugar Smart = 3SP, Carb Conscious = 3PP, Conquer Cravings = 3CP

4x Pretzels – egg wash and sea salt
Better Balance = 3SP, Sugar Smart = 3SP, Carb Conscious = 3PP, Conquer Cravings = 3CP

2x Pizza Base – season the flour mix
Better Balance = 7SP, Sugar Smart = 7SP, Carb Conscious = 7PP, Conquer Cravings = 5CP

12x Cheesy Bites – wrap around string cheese, egg wash and season
Better Balance = 1SP, Sugar Smart = 1SP, Carb Conscious = 1PP, Conquer Cravings = 1CP

6x Naan Flatbread – https://www.thegunnysack.com/two-ingredient-dough-recipes/
Better Balance = 2SP, Sugar Smart = 2SP, Carb Conscious = 2PP, Conquer Cravings = 2CP

3x Calzones / Hot Pockets
Better Balance = 4SP, Sugar Smart = 4SP, Carb Conscious = 5PP, Conquer Cravings = 4CP

12x Garlic Knots – brush with Garlic Butter/herbs
Better Balance = 1SP, Sugar Smart = 1SP, Carb Conscious = 1PP, Conquer Cravings = 1CP

8x Pigs in Blanket – https://www.lifeissweeterbydesign.com/weight-watchers-pigs-in-blankets
Better Balance = 1SP, Sugar Smart = 1SP, Carb Conscious = 1PP, Conquer Cravings = 1CP

6x Mini Tart or Pot Pie Bases
Better Balance = 2SP, Sugar Smart = 2SP, Carb Conscious = 2PP, Conquer Cravings = 2CP

SWEETS
8x Funnel Cake Bites – (makes 32) http://slapdashmom.com/air-fryer-funnel-cake-bites
Better Balance = 3SP, Sugar Smart = 3SP, Carb Conscious = 3PP, Conquer Cravings = 3CP

24x Cinnamon Rolls – http://slapdashmom.com/2-ingredient-dough-cinnamon-rolls
Better Balance = 1SP, Sugar Smart = 1SP, Carb Conscious = 1PP, Conquer Cravings = 1CP

6x Caramel Apple Empanadas –
https://youtu.be/X8GijmXXi2U
Better Balance = 2SP, Sugar Smart = 2SP, Carb Conscious = 2PP, Conquer Cravings = 2CP

There is nothing you can’t use it for. What do you do with your dough?