“No-Peanut” Sauce

This is a nut-free, nightshade-free, vegan, and flavor-packed revamped version of a traditional Peanut Sauce.

INGREDIENTS:

• ¼ cup sunflower seed butter (or tahini)
• 3 tablespoons lime juice (or rice vinegar)
• 2 tablespoons soy sauce (tamari, or coconut aminos)
• ¼ teaspoon maple syrup
• 1 garlic clove, grated
• ½ teaspoon fresh ginger, grated
• ½ teaspoon toasted sesame oil
• Pinch of pepper, horseradish, or wasabi powder (optional)
• 1–3 tablespoons water, to thin as desired

INSTRUCTIONS:

1. In a medium bowl, whisk together the sunflower seed butter, lime juice, soy sauce, and maple syrup until smooth.
2. Add the garlic, ginger, sesame oil, and optional spice. Whisk again.
3. Slowly add water, 1 tablespoon at a time, until your desired consistency is reached—dippable or drizzle-worthy!
4. Taste and adjust seasoning as needed. Store in an airtight container in the fridge for up to 5 days.

Serving Suggestions:

• Drizzle over bowls such as salad, cauliflower rice, slaw (for Asian flavored slaw), roasted carrots, and sautéed greens.
• Use as a dip for raw veggies.
• Stir into grain-free glass noodles for a quick, creamy sauce
• Try it with steamed fish or grilled tofu for a protein boost
• Pad Thai

Chili (Nightshade-Free)

INGREDIENTS:

• 2 lbs ground beef
• 1 lb kidney beans (or to taste)
• black pepper to taste
• 2 tsp salt
• 1 tsp cinnamon
• 1 tsp ginger powder
• 1/2 tsp garlic powder
• 2 tsp onion powder
• 2 tsp oregano
• 3 cloves garlic
• 1 red onion
• 1 yellow onion
• 4 cups beef stock or bone broth
• 2 cups cubed butternut squash
• 4 cups carrots
• 4 cups celery
• 1/2 cup beets
• 1 lime (zested)
• 1 TBSP vinegar
• 4 TBSP olive oil
• 1/2 cup cilantro

METHOD:

On the stove top (or in an instantpot on saute) cook celery, garlic gloves, and onion in olive oil until translucent. Add beef. Cook until no longer pink. Add remaining ingredients simmer for 30 minutes (or use slow cooker function on the instantpot for 1 hour)

RESULTS:

This makes an okay, hearth warming in winter, kind of soup, but it isn’t “chilli” per se. It is okay, however, and even though it wasn’t what I was expecting, flavor wise, it did make a soup I made several batches and enjoyed all winter long. It is not something I’d want in the summer months. When winter rolls along again, I likely will make more, but I also want to try to do my original chili recipe with the night shades removed and other substitutes to see how it turns out. Since I made it with nopillitos anyway, and that is my go-to substitute for replacing bell peppers, I think it may turn out okay with a few other modifications.

Yogurt (Vegan)

This recipe works equally well with coconut milk, soy milk, other plant-milks (if tolerated), and whole milk. The flavor of the yogurt will become better and better the more batches you make as the starter matures. It can be used as a vegan egg substitute.

Homemade Vegan Yogurt topped with Dr Berg Seed Cracker crumbs.

INGREDIENTS:

1. A container of soy milk (or you can use up to a gallon of whole milk, if not vegan).
2. 2 TBSP Yogurt (from an old batch, or use 5 probiotic capsules)*
3. 1 tsp Inulin fiber

INSTRUCTIONS:

Place ingredients inside your clean instant pot. Set to yogurt setting for 15 hours. Reserve 2 TBSP from this batch to make the next batch. Enjoy

NOTES: You can 1) save any water from this batch to use in making the next batch 2) drain this with a cheesecloth or fine mesh strainer over a bowl to get the yogurt to separate from the liquid portion. 3) Use in a wide variety of recipes and smoothies. 4) Use 1/4 cup to replace 1 egg in baked goods/breads. 5) Freeze this (on trays with a stick in it for frozen yogurt pops or in ice cubes for smoothies or just in a container for later thawing and use. 6) be certain to use a yogurt starter type which matches your “milk” (for example if you are using cow’s milk, use cows milk yogurt starter; if you are using any plant-based ‘milk’ use that same plant-based milk yogurt as starer, don’t mix types.

Best of intention, yet something goes wrong? Check this list:

TROUBLESHOOTING YOGURT:

Plain soy milk without additives can be tricky for yogurt-making because it lacks the stabilizers and protein structure that help traditional dairy (or even enriched plant milks) set properly. Here’s what likely happened and how to improve it:

1. Why It Didn’t Set

• No thickeners: Most commercial soy yogurts use gums (like guar or xanthan) or starches to help the yogurt firm up.
• Lower protein content: Soy milk has less casein than dairy, which is key for forming that gel-like texture.
• Starter mismatch: Some dairy-based cultures don’t thrive as well in soy milk unless they’re specifically adapted.

2. How to Improve It Next Time

1. Use a thickener: Add 1 tsp of agar agar powder or 1 Tbsp of tapioca starch per 1 quart of soy milk before heating. This helps mimic the structure of dairy proteins.
2. Heat the soy milk to 180°F (82°C), then cool to 110°F (43°C) before adding your starter.
3. Use a plant-based yogurt starter or a spoonful of a soy-based yogurt with live cultures.
4. Incubate for 8–12 hours at a steady 105–110°F. Longer times can help with firmness.

3. What to Do With the Liquid Batch

Since it tastes good and smells clean, it’s still a safe and probiotic-rich cultured soy milk. You can:

• Use it in smoothies, dressings, or chilled soups
• Turn it into a savory lassi-style drink with mint and cumin
• Use it as a starter for a new batch, but add a thickener this time

Creamy Homemade Soy Yogurt (Additive-Free, Small Batch)

Yields ~1 heaping cup of thick yogurt

Ingredients:

• 2 cups homemade or store-bought unsweetened soy milk (no gums or stabilizers)
• ½ tsp agar agar powder (natural thickener—grain-free and gut-friendly)
• 1 Tbsp plain soy-based yogurt with live cultures OR 1 capsule of vegan probiotic
• Optional: pinch of salt or ¼ tsp maple syrup (to lightly feed the culture)

Instructions:

Optional Straining
For extra thickness (like labneh), strain through cheesecloth for a few hours. NOTE: Used reserved fluid for starter in the next batch of Soy Yogurt.

Heat and Thicken
In a saucepan, whisk soy milk and agar agar. Bring to a gentle boil, stirring constantly. Simmer for 3–5 minutes to fully activate the agar.

Cool
Remove from heat. Cool the mixture to around 105–110°F (40–43°C)—warm but not hot to the touch.

Add Culture
Stir in your yogurt starter or contents of a probiotic capsule. Mix gently but thoroughly. (Don’t whisk too hard—you don’t want to aerate it.)

Incubate
Pour into sterilized glass jars, seal loosely, and place in your Instant Pot on the Yogurt setting for 8–10 hours. Keep the lid on (venting not needed).

Chill & Thicken
Once it’s tangy and set, refrigerate for at least 4 hours to firm up fully.

V8-Style Juice (Nightshade Free)

Sometimes referred to as “no mato” juice because this version is similar to the traditional version sold in the stores, however, it is created for those who have sensitivities to nightshades, or cook for them.

INGREDIENTS:

• 3 stalks celery
• 4 “juicing sized” carrots
• 1 beet root
• 1 cup spinach (kale, swiss chard)
• 1 cucumber
• 1 bunch organic parsley
• 1/2 red onion
• 1 lime
• Optional: Top with a pinch of black pepper and celery salt if you are going to drink it.

INSTRUCTIONS:

1. Peel lime.
2. Wash and chop the veggies.
3. Push thru your juicer.
4. Enjoy!

This recipe can be enjoyed as is, as a base for a drink, or can be used in recipes calling for the use of V8 juice in the recipe (like my chili). However, this sauce turns dark brown when cooked or heated due to the presence of the beet root.

YIELD: This recipe makes about 2 cups worth, volume wise, of No-Mato V8 Juice. However, since the size of various veggies can vary a lot, it is hard to predict with absolute accuracy the volume of juice which will be produced.

Molasses Cookies (vegan)

Here is a simply to make, easy, time efficient (except for the clean up) basic cookie to make.

This recipe also works as mini muffins.

Yields: 18 cookies.

Ingredients:

• 1.5 cups pecan flour
• 1/4 cup molasses
• 1/4 cup melted butter
• 1/4 cup Stevia Spoonable
• 2 TBSP Boiling Water
• 1 TBSP Cold Water
• 1 TBSP Gelatin (or ground flax seed)
• 1.5 tsp cinnamon
• 1 tsp ginger
• 1/2 tsp baking soda
• 1/4 tsp salt

Instructions:

1. Find a small bowl for making our gelatin or flax egg substitute.
   For the gelatin egg: mix 1 TBSP water with 1 TBSP gelatin. Add 2 TBSP boiling water. Stir vigorously. Set aside until “wet” ingredients step below.
   For the flax egg: grind 1 TBSP of whole flax seeds into powder. Combine with 3 TBSP of water. Stir together. Set aside.
2. Preheat oven to 350. Melt butter.
3. Line a cookie sheet or two with either parchment paper or silicone liner.
4. In one bowl, combine dry ingredients.
5. Add remaining wet ingredients to gelatin egg bowl. Stir to blend wet ingredients together well.
6. Combine wet and dry ingredients until well combined.
7. Drop with small cookie scoop onto prepared tray. Bake for 14 minutes. Cool and enjoy.

Baked as a cookie, it gets “lacy” and chewy.

Kidney Beans

You’ve got a bag of dry kidney beans, now what? Here are the different, delicious ways to rehydrate them.

Method 1: Overnight Soak
Our first method begins with soaking the beans, at least over night, in a glass bowl (covered with a clean towel). Start by rinsing and sorting the beans. See anything you don’t like the looks of? Toss it. Soak the rest. What water do you need? Clean pure water does the trick. Simple cover the beans with water. They will swell so cover them more than you think you will need. Cover with a clean towel and leave them alone over night. Viola! Drain and you’re now ready to cook them.

A) Stove Top Method: Place in a pan larger than you think you will need. Cover with water. Bring to boil. Boil for about 10 minutes, ensuring they don’t boil over. Add more boiling water if needed. Otherwise simmer for 45 minutes to an hour or two, until soft. If you are using the in a cold salad or in a casserole which will bake longer, stop cooking a bit earlier. If you cook them too long, they will split open (great for use in stews).

B) Pressure Cooker: Put drained, rinsed, soaked beans in base of your pressure cooker. Add 6 cups water. Pressure cook on high for 15 minutes with a natural release. Viola! Delicious!

2) Pressure Cooker Method (no soak). Wash beans. Drain. Sort out any debris. Place into cooker. Add 5 cups of water. Process on high for 45 minutes. Ensure a natural release. Viola. Delicious!

Suggested Uses:
1. Combine chopped celery, cooked and chilled chick peas, minced red onion, and kidney beans for a bean salad. Make the dressing with a pack of sweetener, or a tbsp of sugar dissolved into white wine vinegar and a bit of olive oil.
2. Drizzle with olive oil and vinegar dressing. Chill until super cold. Enjoy as a meal.
3. Make Kidney Bean Burgers (recipe on blog).
4. Use as the protein source (or in addition to stretch another protein) in Taco Salads (spice with cumin, black pepper, salt, garlic, celery salt).
5. Add to soup.
6. Use in place of other beans in casseroles.
7. Use in smoothies, along with your favorite fruits, yogurt, to increase the protein in your shake.
8. In burritos or wrap style snacks/lunches.
9. Spanish (grain-free) “rice” made with cooked cauliflower rice, kidney beans, black pepper, cumin,  garlic, onion, and red sauce.
10. Bean Burritos-combine your favorite ingredients for filling inside a burrito, lettuce wrap, or enchilada-style bake.

“Chkn Alfredo” Vegan

So you’ve used trial and error to make soy yogurt and it fails.  What do you do with the tastes like yogurt, but is too much like liquid and just a bit of solid left overs?  You make vegan Alfredo of course.  Amazingly delicious!

INGREDIENTS:

8 TBSP oil of choice

8 TBSP Vegan Cheese powder

1 batch breaded tofu (this recipe before seasoning)

1 box chickpea pasta.* (see product review below)

Seasonings of choice. In your sauce be sure to use organic Parsley-abundantly-fresh or dried, preferably fresh, if possible.

METHOD:

1. Boil water for pasta. Cook according to directions. Drain.
2. Meanwhile make a simple roux with the oil and cheese powder. Cook for 1 minute. Add 2 cups of “failed” vegan yogurt which didn’t set and is still liquid. Taste. Season to taste.
3. Combine. Serve. This is nice on its own or with a crunchy romaine salad with Italian dressing.

RESULT:

This is a basic, Go-To, staple worth rotating into a semi-regular menu plan. It isn’t something which my taste testers wanted to eat: cold, or daily/weekly–but that’s the same of real chicken alfredo.

PRODUCT REVIEW:

Chickpea Pasta brands

A product review of Chick-Pea Based Pasta. While any version of chickpea pasta is higher in protein and tastes great if you happen to be on a grain-free diet, the whole-foods (also available form amazon, and its sturdy enough to survive the mail-trip, but I have whole foods nearby so I just pick it up locally) version is the BEST tasting and textured.

A note about cooking: since this product is shaped chickpeas and water, you can “boil it away” (which may be nice, intentionally done, for that starchy apply in soups, it means if you want pasta, timing is everything on this item–too little and its too tough, too much and it disintegrates.

Shape: Store purchased grain-free pastas come in a variety of shapes. Experiment but the shells tend to hold sauces/flavor better.

The HEB product is: PROS-affordable, local, okay. CONS-doesn’t taste as nice as WholeFoods, texture is also not as nice.

Whole Foods Chickpea Pasta Shells-holds sauce nicely, tastes great, has a great texture. Made in Italy–and you can taste the difference.

Za’atar (Mediterranean Spice)

Have you heard the AI-Phrase: Human In The Loop? This post is a combo of Questions and Answers I asked Anthropic’s Claude AI (free version) and me–I’m the human in this case in this loop. Za’atar is a popular spice blend comes in several different versions but can be used for a number of unique flavors and is very middle-eastern in flavor. In the middle east, it is commonly used with olive oil for a bread dip or on eggs for breakfast.

Za’atar Spice blend is easily available. My local grocery store has it in the bulk aisle and a typical spice jar full of Za’atar from the bulk bin section costs approximately $0.50–making Za’atar a flavor enhancement and economical, when filling in a recycled spice jar.

DIY Za’atar: Classic Za’atar Spice Blend:

Ingredients:

• 1/4 cup dried thyme leaves (or 2 TBSP ground thyme)
• 2 TBSP sumac powder
• 2 TBSP toasted sesame seeds
• 1 tsp coarse sea salt

Instructions:

1. If using whole thyme leaves, crush them lightly with your hands or pulse briefly in a spice grinder – you want them broken up but not powdered.
2. Toast sesame seeds in a dry skillet over medium heat for 2-3 minutes until fragrant and lightly golden. Let cool completely.
3. Mix all ingredients together in a bowl until well combined.
4. Store in an airtight container for up to 6 months.

Notes:

• The ratio is typically about 2:1:1 thyme to sumac to sesame seeds, with salt to taste
• Sumac provides the distinctive tangy, lemony flavor – it’s essential and available at Middle Eastern markets or online
• Some variations include a small amount of dried marjoram or oregano
• The texture should be coarse, not finely ground
• Quality matters – fresh, vibrant sumac will be deep red and tart
• The key is letting za’atar bloom in oil or fat to release its full flavor profile before adding other ingredients.

This blend captures the authentic flavor profile you’ll find in Middle Eastern cuisine. The thyme provides earthiness, sumac adds tartness, sesame seeds contribute nuttiness, and salt enhances all the flavors.

Za’atar Roasted Lamb Chops

Season lamb chops with olive oil, za’atar, and sea salt. Roast at 400°F for 12-15 minutes. The earthy za’atar pairs beautifully with the rich lamb flavor.

Za’atar Crusted Salmon

Mix za’atar with olive oil to form a paste. Spread over salmon fillets and bake at 425°F for 12-14 minutes. Serve with roasted vegetables.

Za’atar Roasted Root Vegetables

Toss cubed sweet potatoes, carrots, parsnips, and turnips with olive oil and za’atar. Roast at 425°F for 25-30 minutes until caramelized. The za’atar adds a tangy, herbal note to the sweet vegetables.

Za’atar Beef Kabobs

Marinate cubed beef in olive oil, za’atar, garlic, and lemon juice for at least 2 hours. Thread onto skewers with onions and grill until cooked through.

Za’atar Roasted Cauliflower

Cut cauliflower into florets, toss with olive oil and za’atar, then roast at 400°F for 20-25 minutes until golden. This makes an excellent side dish.

Za’atar Pork Tenderloin

Rub pork tenderloin with olive oil and za’atar, then sear and finish in a 375°F oven for 15-20 minutes. Let rest before slicing.

Za’atar Roasted Beets

Wrap whole beets in foil with olive oil and za’atar. Roast at 425°F for 45-60 minutes until tender. The earthiness of beets complements za’atar perfectly.

Za’atar Turkey Meatballs

Mix ground turkey with za’atar, minced onion, and olive oil. Form into balls and bake at 375°F for 20 minutes. Serve with roasted vegetables.

Za’atar Roasted Cassava Wedges

Cut peeled cassava into thick wedges, toss with olive oil and za’atar, then roast at 425°F for 25-30 minutes until golden and crispy outside, fluffy inside. These make an excellent substitute for potato wedges.

Za’atar Mashed Yuca

Boil peeled yuca until tender, then mash with olive oil, za’atar, and sea salt. The creamy texture pairs beautifully with the tangy herb blend.

Za’atar Roasted Taro Root

Slice taro root into rounds, brush with olive oil, sprinkle with za’atar, and roast at 400°F for 20-25 minutes until tender. The nutty flavor of taro complements za’atar perfectly.

Za’atar Plantain Chips

Slice green plantains thinly, toss with olive oil and za’atar, then bake at 375°F for 15-20 minutes until crispy. These make a great snack or side dish.

Za’atar Roasted Jicama

Cut jicama into chunks, toss with olive oil and za’atar, then roast at 425°F for 20-25 minutes. The mild, slightly sweet jicama takes on the za’atar flavors beautifully.

Za’atar Sweet Potato and Cassava Hash

Dice cassava and sweet potatoes, sauté in olive oil until golden, then finish with za’atar and fresh herbs. This makes a hearty breakfast or side dish.

Za’atar Roasted Malanga

Cube malanga (also called yautía), toss with olive oil and za’atar, then roast at 400°F for 25-30 minutes until caramelized. The earthy flavor pairs wonderfully with the Middle Eastern spices.

SAUCES:

Za’atar makes excellent bases for various sauces, dips, and dressings. Here are options:

Za’atar Olive Oil Dressing

Mix za’atar with good olive oil, lemon juice, and a pinch of sea salt. Let it sit for 30 minutes for flavors to meld. Perfect for drizzling over roasted vegetables or salads.

Za’atar Tahini Sauce

Whisk together tahini, za’atar, lemon juice, olive oil, and water until smooth. Adjust consistency with more water as needed. Great for dipping vegetables or drizzling over roasted meats.

Za’atar Coconut Cream Dip

Mix za’atar into thick coconut cream (the solid part from a chilled can) with lemon juice and salt. Creates a creamy, tangy dip perfect for raw vegetables.

Za’atar Herb Oil

Blend za’atar with fresh herbs like parsley or cilantro, olive oil, lemon juice, and garlic in a food processor. Makes a vibrant green sauce for drizzling over fish or vegetables.

Za’atar Pan Sauce

After cooking meat, deglaze the pan with bone broth, add za’atar and a splash of lemon juice. Reduce slightly for a flavorful pan sauce.

Za’atar Vinaigrette

Whisk za’atar with olive oil, lemon juice, and a touch of honey (if tolerated). The sumac in za’atar provides natural acidity that works beautifully in vinaigrettes.

Za’atar Aioli (AIP version)

Blend za’atar with coconut cream, lemon juice, garlic, and olive oil until smooth and creamy. Makes an excellent dip for roasted vegetables.

Za’atar Roasted Chickpeas

Toss cooked chickpeas with olive oil and za’atar, roast at 400°F for 20-25 minutes until crispy. Makes a crunchy snack.

Za’atar Kidney Bean Salad

Mix cooked kidney beans with olive oil, za’atar, diced cucumber, and fresh herbs. Let marinate for flavors to develop.

Za’atar Hummus

Blend chickpeas with tahini, lemon juice, olive oil, garlic, and za’atar instead of traditional cumin. Creates a unique Middle Eastern twist.

Za’atar Mixed Bean Stew

Sauté onions, add cooked mixed beans, broth, za’atar, and simmer until flavors meld.

Za’atar Spiced Nuts

Toss mixed nuts with olive oil and za’atar, then roast until fragrant and golden.

Za’atar Roasted Celery

Cut celery stalks into 3-4 inch pieces, toss with olive oil and za’atar, then roast at 400°F for 15-20 minutes until tender and lightly caramelized. The roasting mellows celery’s sharpness while the za’atar adds complexity.

Za’atar Celery and Carrot Slaw

Julienne celery and carrots, toss with olive oil, za’atar, lemon juice, and fresh herbs. The za’atar adds a Middle Eastern twist to this refreshing raw salad.

Za’atar Braised Celery

Braise celery hearts in bone broth with za’atar, onions, and olive oil until tender. The za’atar infuses the cooking liquid with aromatic flavor.

Za’atar Celery Root Mash

Cube celery root (celeriac), boil until tender, then mash with olive oil, za’atar, and sea salt. The nutty celery root flavor pairs excellently with za’atar’s herb blend.

Za’atar Celery and Meat Stew

Add diced celery to lamb or beef stews along with za’atar for extra flavor depth. The celery provides freshness while za’atar adds warmth.

Za’atar Stuffed Celery

Fill celery stalks with a mixture of ground meat, za’atar, and olive oil, then bake until heated through.

The same stuffing from the celery recipe above also pairs nicely with:
Acorn Squash

Yes, this works wonderfully! Halve the squash, scoop out seeds, fill cavities with the za’atar meat mixture, and bake at 375°F for 45-60 minutes until squash is tender. The sweet squash pairs beautifully with the savory za’atar.

Zucchini Boats

Cut zucchini lengthwise, scoop out centers, stuff with the mixture, and bake at 375°F for 25-30 minutes. The mild zucchini lets the za’atar flavors shine.

Bell Peppers (if tolerated)

Note: These are nightshades, so skip if avoiding them

Delicata Squash

Halve lengthwise, remove seeds, stuff and bake similar to acorn squash. The creamy flesh complements the za’atar perfectly.

Large Mushroom Caps

Portobello or other large mushrooms work great – remove stems, stuff caps, and bake at 400°F for 15-20 minutes.

Cabbage Rolls

Blanch large cabbage leaves, wrap the za’atar meat mixture inside, and braise in bone broth.

Butternut Squash

Cut in half, scoop out seeds, stuff the cavity, and roast until tender.

Onions

Hollow out large onions, stuff with the mixture, and bake until the onion is caramelized and tender.

Pattypan Squash

Scoop out centers of these small, round squashes for individual servings.

The za’atar adds such wonderful flavor that it elevates any of these vegetables into a satisfying, complete meal.

Za’atar Marinated Tofu

Cut firm tofu into cubes, marinate in olive oil, za’atar, lemon juice, and garlic for at least 30 minutes. Then pan-fry until golden and crispy. The za’atar creates a flavorful crust.

Za’atar Baked Tofu Steaks

Slice extra-firm tofu into thick slabs, brush with olive oil, coat generously with za’atar, and bake at 400°F for 25-30 minutes, flipping halfway through.

Za’atar Soy Yogurt Dip

Mix za’atar into plain soy yogurt with a drizzle of olive oil and lemon juice. Makes an excellent dip for vegetables or a sauce for roasted dishes.

Za’atar Scrambled Tofu

Crumble firm tofu, sauté with olive oil, za’atar, and turmeric for color. The za’atar adds complex flavor to this breakfast dish.

Za’atar Soy Milk Soup Base

Use soy milk as a creamy base for soups, seasoned with za’atar, perfect for vegetable or mushroom soups.

Za’atar Tofu Kebabs

Cube tofu, marinate with za’atar and olive oil, then grill on skewers with vegetables.

Za’atar Soy Yogurt Marinade

Use soy yogurt mixed with za’atar as a tenderizing marinade for other proteins or vegetables.

Za’atar Grilled Nopales

Brush cleaned nopales with olive oil, sprinkle generously with za’atar, and grill for 4-5 minutes per side until tender with nice char marks. The grilling reduces the mucilage and concentrates flavors.

Za’atar Nopales Salad

Slice grilled or blanched nopales into strips, toss with olive oil, za’atar, diced onions, and fresh herbs. Let it marinate for 30 minutes – the flavors meld beautifully.

Za’atar Roasted Nopales and Vegetables

Cut nopales into strips, toss with other vegetables like onions and bell peppers (if tolerated), coat with olive oil and za’atar, then roast at 425°F for 20-25 minutes.

Za’atar Nopales Scramble

Sauté diced nopales until the mucilage cooks off, then season with za’atar. Great as a side dish or mixed with scrambled eggs (if reintroducing).

Za’atar Nopales Tacos

Use grilled za’atar nopales as a filling with other AIP-friendly toppings.

The key is cooking nopales properly to reduce the natural sliminess – grilling, roasting, or sautéing until tender but not mushy works best. Za’atar’s bright, herbal notes really enhance the cactus’s unique flavor!

Knowing the tradition of using Za’atar in the Middle East, I wondered if there was/is an Israeli version too? A bit of searching engine and viola! Yup. Apparently, too, which country, even which tribe or family affiliation you have makes a difference in the ingredients. Here is one example of the Israeli difference.

Za’atar Ingredients Israeli Style:

• 1/3 cup sumac
• 3 TBSP thyme
• 2 TBSP oregano
• 3 TBSP toasted sesame seeds
• 1 tsp coarse Kosher sea salt

Mix together and enjoy. Serving suggestions: mix it with olive oil as a pita or cracker dipper, use as a pizza topper, with burgers, as a topping when making flatbreads, as a flavoring for chickpeas, or use with eggs.

Za’atar on Spinach:

Enjoy cooked spinach? If so, put a drop or two of olive oil, vegan butter, or butter on your steamed spinach, then shake Za’atar on top like you would salt and pepper. Wait a moment before eating and stir. WOW! Best spinach!

Breakfast Hash (Nightshade free)

Easy to make, delicious, nutritious! Especially if you or your family need nightshade free breakfast go-tos. Can be seasoned any number of ways to switch it up. It can also make use of left overs instead of these ingredients, as desired.

INGREDIENTS:

• 1 parsnip (peeled, chopped)
• onion (peeled, coarsely chopped)
• 8 Sausage Links (turkey or vegan)
• 1 cup roughly chopped celery
• Optional: Nopalitos (cactus leaf as a bell pepper substitute)
• 6 cups of spinach (reserved)
• Optional Seasonings (pick one or more of the following: parsley, salt & pepper, garlic+celery salt+pepper, Greek Seasoning, Cumin, Italian Seasoning, Za’atar)

METHOD:

1. Begin by heating some oil or butter in a pan.
2. Add sausages and begin browning them.
3. Meanwhile start prepping the veggies. Peel the onion and parsnip.
4. Chop veggies.
5. Check links. If they are cooked enough to thaw, chop them into hash-sized pieces before adding the veggies and optional cactus if you are using cactus.
6. Add veggies, seasonings, and enough water to soften parsnips as you cover and let the veggies steam/cook in the pan.
7. When the parsnips are done to your desired texture, taste. Adjust seasonings as needed.
8. Add spinach. Cover. Wilt.
9. Serve and enjoy.

Labneh with Za’atar

Ingredients:

• 1 cup plain full-fat Greek yogurt
• Small pinch of salt (⅛ tsp or to taste)
• Optional: a few drops of lemon juice

Instructions:

Scoop it out and swirl with olive oil and za’atar before serving.

Stir yogurt, salt, and lemon juice together.

Transfer to a fine mesh strainer lined with cheesecloth or a coffee filter, set over a small bowl.

Cover and refrigerate 8–12 hours. For a softer spread, 6 hours is fine; for ultra-thick, go closer to 24.

BUT WHERE IS THE ZA’ATAR:

• And a drizzle (1–2 teaspoons) of olive oil on top before serving.
• Next add approximately 1/2 to 1 tsp za’atar sprinkled on top of the olive oil just before serving

METHOD: A) You can mix a little za’atar into the labneh itself if you want a more infused, earthy flavor throughout. B) Keep it on top for contrast and that gorgeous swirl. C) If you’re feeling adventurous, you could also toast the za’atar briefly in the olive oil before drizzling to coax out even more aroma.