Elimination Diet Meal Plan | MRT Food Sensitivity Test Results

I can’t believe the results of this food sensitivity test! I created a meal plan based on the results of an MRT food sensitivity test, and in this video I’m sharing what we cooked up.

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Meal Prep Guide with Instructions: https://natural-kitchen-cooking-school.aweb.page/p/9c9a2521-85e3-417c-a73f-995c59187489

1. Quinoa with Pumpkin and Leeks
1 cup quinoa
2 cups chicken bone broth
1/2 cup chopped pumpkin
1/2 cup chopped leeks
1/2 cup sliced scallions

2. White Basmati Rice
1 cup white basmati rice, well rinsed
2 cups water
Pinch sea salt

3. Boiled Mixed Vegetables – Asparagus, Nappa Cabbage + Pumpkin
1 1/2 cups nappa cabbage, sliced
1 cup fresh pumpkin, seeded and chopped
1 bunch asparagus, trimmed
Water to boil
Pinch sea salt

4. Poached Apples
3 or 4 apples, cored and halved
A few tablespoons coconut sugar
1/2 teaspoon ground cardamom
Pinch sea salt

5. Apple Cabbage Salad
1 cup thinly sliced apple
1 cup thinly sliced nappa cabbage
1/2 teaspoon sea salt
Juice of 1 lime

6. Peppermint Tea Concentrate with Raw Honey
2 peppermint tea bags
1 cup boiling water
Raw honey, to taste

7. Teriyaki Salmon with Scallions and Lime
1 tsp. virgin coconut oil
2 6-oz wild salmon filets
1 cup chicken bone broth
2 tablespoons coconut aminos
Sea salt to taste
2-3 tablespoons coconut sugar
1/2 cup sliced scallions
Juice of 1 lime

8. Quinoa Brown Rice Spiral Pasta with Ground Turkey
1 cup uncooked brown rice and quinoa spiral pasta
8 oz. ground turkey
Olive oil to taste
Sea salt to taste
Options: scallions, lime juice, pumpkin purée

9. Cardamom Chicken
1 cup chopped leeks
1 1/2 cups chopped scallions, divided
1 cup chopped fresh pumpkin
1 whole chicken
1 cup chicken bone broth
1 cup water
1-2 teaspoons sea salt
1-2 teaspoons ground cardamom
4 slices lime
3-4 teaspoons raw honey

10. Mung Beans in Pumpkin Coconut Cream Sauce
2 cups chicken broth, vegetable broth or water
1 cup mung beans (I used sprouted ones)
1/2 cup coconut cream
1/2 cup pumpkin purée
Juice of 1 lime
Sea salt to taste

11. Turkey Burgers with Apple Butter Sauce
1 lb. ground turkey
1 tsp. sea salt
1 tablespoon coconut sugar
1 tsp. apple butter
1/2 cup chopped scallliins
3/4 cup cooked white rice

Apple Butter Sauce:
2 Tbsp. apple butter
Juice of 1 lime
1 1/2 Tbsp. coconut sugar

12. Boiled Broccoli with Olive Oil + Sea Salt
1 bunch broccoli
Olive oil
Sea salt to taste

Also:
Fruit Compote
2 apples, peeled, cored and chopped
1/2 cup frozen blueberries
Squeeze lime juice
Coconut sugar to taste

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#eliminationdietmealplan #mrtfoodsensitivitytest

you might be wondering what foods to eat on an Elimination Diet especially if you’re suffering with IBS or other digestive issues o in this video I’m going to share with you a specific Elimination Diet created for a family member who took an MRT food sensitivity test the results were super surprising and as a personal chef I have a lot of experience with creating customized meal plans for people on special diets since everyone will have different results with food sensitivity tests this meal plan is just an example of how creative you can get with a somewhat limited list of ingredients to choose from the eating plan is the most restricted in the first 7 to 10 days but there are lots of different food categories to choose from so we could easily create a nice menu fortunately an Elimination Diet will actually help you to ultimately eat a broader variety of food so the goal is not to eat in a restricted way or eat a limited number of foods based on the food sensitivity test results we were able to make Del ious dishes like salmon with scallions and lime juice quinoa rice pasta tossed with a little olive oil and sea salt and then some broccoli lots of different vegetable options an Elimination Diet finds the foods that are causing you inflammation and discomfort and you temporarily avoid them and then gradually reintroduce Foods a little at a time as a certified health coach I qualified to be able to sign up as a practitioner through Oxford biomedical Technologies and my first client was a family family member when we got back the test results it also included this comprehensive guide book with a personalized plan known as a leap protocol leap stands for lifestyle eating and performance I couldn’t believe some of these results some things you’d expect like a sensitivity to food colorings like red food dye green food dye okay but maple syrup that was a shocker half about being sensitive to pears corn okay that’s another understandable sensitivity a lot of people probably react to corn and wheat and dairy those were all not surprising but I was really surprised about the maple syrup pears black beans chickpeas in the test results you can see the reaction level of your immune system to 176 different food chemicals and Foods another nice thing is that they provide you with this little handy card you can carry it around in your pocket take to restaurants and make sure that you’re avoiding the foods that are in the red or the yellow because these are major food sensitivities Days 1 through seven are the most restrictive the purpose of this is to reset your immune system with the least inflammatory foods foods that your body definitely does okay with these test results included 28 different foods to choose from there were five different proteins a nice assortment of grains and vegetables some fruits and enough interesting ingredients to really put together some good recipes out of those Foods we didn’t end up using eight of them you might think this could be a very boring diet and potentially limiting but we were able to come up with delicious menus that were satisfying and tasty let me show you what some of those meals were besides the salmon pasta and broccoli we were also able to make turkey burgers a hearty mung bean stew with coconut milk and pumpkin we rounded out this meal with a little bit of some cooked asparagus some white rice and a little bit of chicken some of the allowable vegetables in the plan were asparagus pumpkin and cabbage so I made this delicious tender napa cabbage for starches we made white rice red rice black rice all the Rices and we could also make dishes using quinoa so I combined quinoa with some allowable vegetables like the pumpkin and leaks and cooked it with some homemade chicken broth and you got to have dessert so I made some poached apples with cardamom and coconut sugar they were so delicious and we topped them off with a little coconut ice cream again this is just an example of what we did with this particular set of results but they’re going to be different for each person as a personal chef I always love the challenge of working with different diets I would have clients over the years say I’m allergic to this or that or I’m on the keto diet or I’m vegan or macrob attic whatever the diet was and the plan was it was always a creative challenge to piece together Manu that are satisfying and delicious and that’s what we did here so I wanted to share with you a little bit more details about how I made these 12 different recipes that were part of this phase one onewe menu starting with the quinoa which I cooked in bone broth a ratio of one cup of quinoa to 2 cups of homemade chicken bone broth I added a pinch of sea salt 1/2 cup of chopped pumpkin 1/2 cup of chopped scallions and a couple tablespoons of chopped leaks the flavor was amazing it cooked for about 15 maybe 20 minutes and it was so tender and delicious it also firmed up as it cooled so it got this nice couscous texture to make the white rice we combined one cup of white rice with 2 cups of water and cooked it for about 15 minutes which gave it a nice fluffy texture some of the rice was combined with coconut milk and coconut sugar and cardamom to make a sweet dessert I made a Savory version with some lime juice and coconut oil and sea salt earlier in the video I mentioned some cooked vegetables including asparagus napa cabbage and a little bit of fresh pumpkin so I’ll walk you through how I made these vegetables in a very quick and easy way I brought a big pot of water to a boil and added a little pinch of salt and then I cooked the vegetables in the order of the most mild tasting and lightest color to the stronger taste and darker color so first I cooked the Napa cabbage just for a minute or two in the boiling water and then took it out with a strained spoon to let it drain and cool then I brought the water back up to a boil and added my asparagus I added another pinch of sea salt and I let the asparagus cook for about a minute or two until it was nice and fork [Music] tender [Music] and you guessed it I cooked the pumpkin in the same boiling water sometimes I even cook pasta in this boiling water after cooking all the vegetables these vegetables came in handy as a side dish or even to keep on hand for snacking and you can use the same technique to cook any vegetables that you like for a little sweet treat I CED a few apples and I placed them in a pan sprinkled them with sea salt add a cup of apple juice and then I sprinkled them with a little bit of coconut sugar or you could use honey and then I added some ground [Music] cardamom I brought the apple juice to a boil and then I reduced the heat to simmer on low covered for about 30 minutes since cow’s milk was a big sensitivity we went with a Coke coconut milk based ice cream not completely compliant with the meal plan but a pretty clean ingredient especially in the cosmic Bliss brand texture-wise the so delicious brand was a little stiff compared with the cosmic Bliss but if you let it sit out at room temperature for a little while before serving then it softens up nicely we ended up going with the cosmic Bliss just because it was a little creamier right out of the freezer after cooking the apples for 30 minutes they’re ready to serve I love to serve them warm and then you can top them off either with the ice cream or even a little bit of coconut cream sweetened with a little coconut sugar in addition to the cooked apples I also made a fruit compost using apples and blueberries and a little bit of honey this was really nice to serve with breakfast as a mild sweet treat [Music] for a refreshing salad I combined some thinly sliced apples with some very thinly sliced Nappa cabbage and a little sea salt and lime juice this made a really nice side salad to go along with our meals for beverage I made an extra strong cup of peppermint tea used two bags and steeped it for a while to get this nice tea concentrate the idea was to add a little splash of this to a drink of water to just add a little flavor and I sweetened it with a little bit of raw honey using these frozen salmon fillets we made a delicious but simple salmon dish I heated a tablespoon of virgin coconut oil in a fry pan over medium high heat and then I added my salmon fillets and fried them for a couple minutes on one side before turning them and frying them on the other side I seasoned them lightly with a little bit of sea salt I added a generous sprinkle of some coconut sugar some homemade chicken bone broth and then I add added a little bit of coconut aminos which is like a soyf free soy sauce spread that around on the salmon and added some fresh sliced scallion and a squeeze of lime juice simple flavors I was going for a Teriyaki type of sauce I covered the fillets and let them cook for a few minutes until it was easily flaked with a fork since both rice and quinoa were allowable grains on this meal plan this gluten-free quinoa brown rice pasta was perfect I just cooked it in boiling water according to package directions leftover pasta came in really handy one night for dinner cooked with some ground turkey to make a cardamom chicken I chopped up a bunch of vegetables I had two cups of mixed chopped veggies that I put underneath the chicken and then sprinkled it with some sea salt I put it in the pot of my instant pot and I kept the seasoning kind of simple with just some sea salt and then drizzled it with some olive oil I placed some sliced lime on the chicken and then I added a little bit of cardamom probably only a teaspoon this gives it a nice peppery touch I drizzled it with some raw honey I probably could have melted this to soften it a little bit I put a few teaspoons on top then I added a/2 cup of sliced green scallions place the whole pot in my instant pot and I added one cup of homemade chicken bone [Music] broth and 1 cup of water I placed the lid on top and locked it into place and then set the slow cooker for 8 hours after 8 hours your chicken will be finished and should read 165° f with a food thermometer mung beans were another protein option listed on our meal plan so I picked up these sprouted mung beans they’re supposedly more digestable and they cook up really quickly I made these into a mung bean stew combining them with a little bit of coconut milk and pumpkin puree it was really simple and I like these brands of coconut milk they don’t contain any guar gum just plain and simple ingredients I didn’t get to film The Making of this recipe but I’ll put the ingredients and instructions below the video everybody loves a good burger so we made turkey burgers with one lb of ground turkey a teaspoon of sea salt a tablespoon of coconut sugar 1/2 cup of chopped scallions and a teaspoon of apple butter which is just made from Pure cooked apples I also added a teaspoon of coconut aminos which is our soyf free soy sauce and 34 of a cup of cooked white rice I mixed this together really well and then form this into four large burgers these were pretty big burgers to fry so I would would recommend actually making six smaller Burgers cook the burgers for 3 to 5 minutes on each side until they’re done through the center these were really a hit they came out so delicious I served them with a sauce made from apple butter coconut aminos and a little coconut sugar and lime juice it was way better than ketchup plus it was compliant with our leap guidelines to go with the burgers I made a little simple boiled broccoli you could steam this sauté it make it any other way that you like I just happen to love boiled vegetables they get so soft and tender people sometimes ask me Christine aren’t you boiling away all the vitamins no you’re not because if you add a pinch of salt to the water it helps to keep the vitamins and minerals intact these little guys are the broccoli stems by the way away I peeled them and sliced them and they are really [Music] yummy I’ll end with a couple of fun grocery ingredients that I found like these gluten-free breadcrumbs it’s hard to find a good quality breadcrumb that doesn’t contain seed oils or something else that I don’t want in the ingredients this is literally just rice flour raisin juice concentrate some honey and salt since two of the allowed grains were rice and quinoa these crackers are ideal and you could easily top them off with a little bit of sauteed scallions and maybe some chopped up chicken so if you enjoyed this video and you’re curious about MRT food sensitivity testing for yourself I’ll put a link below the video where you can book a free Discovery call with me to find out if it’s right for you thanks for watching and I’ll see you in the next [Music] video [Music]