Healthy Fall Dinners

Healthy Fall Dinners (good for most elimination diets)

Brussel Sprouts

Fall Vegetable Beef Roast

Heartily meaty and veggie, all in one pot!


  • 1 tablespoon extra-virgin olive oil or ghee
  • 1 organic beef roast (2 to 3 lbs)
  • 1 teaspoon sea salt
  • 1 teaspoon freshly ground black pepper
  • 2 teaspoons dried thyme
  • 1 medium onion, cut into chunks
  • 2 cups organic vegetable juice cocktail or tomato puree
  • 2 cups homemade beef stock, or organic beef stock
  • 3 to 4 large carrots, cut into 3-inch pieces
  • 4 to 5 red potatoes, cut into large chunks
  • 1 rutabaga or 1 yam, cut into large chunks
  • 3 celery stalks, cut into 3-inch pieces
  • sea salt or Herbamare


Preheat the oven to 325 degrees F.

Heat the olive oil in a large Dutch oven or cast iron pot over medium-high heat. Rub the salt and pepper into the roast on all sides. Add the roast to the pot and sear for a few minutes on all sides. Add the thyme, onion, vegetable juice, and beef stock.

Cover, transfer to the preheated oven, and braise for 2 hours. Remove the pot from the oven and add the remaining vegetables. Return the pot to the oven and continue to cook for 1 to 2 more hours, or until the roast begins to fall apart and the vegetables are tender.

Season to taste with sea salt or Herbamare.

Yield: 6 to 8 servings

Recipe from Whole Life Nutrition by Segersten and Malterre


Roasted Brussels Sprouts

Deliciously brussels sprouts!


  • 1 to 1.5 pounds brussels sprouts, ends trimmed and sliced in half
  • 1 to 2 tablespoons extra virgin olive oil
  • a few dashes of sea salt or Herbamare
  • freshly ground black pepper


Preheat oven to 425 degrees F.

Place halved brussels sprouts into a 9 x 13-inch glass baking dish and toss with olive oil, salt, and pepper.

Roast for 10 to 20 minutes depending on the size. Smaller brussels sprouts will take about 10 minutes while very large ones can take up to 25 minutes.

Yield: 4 servings

Recipe from Nourishing Meals by Segersten and Malterre


Mashed Cauliflower with Chives

A great low-glycemic alternative to mashed potatoes!


  • 2 small heads cauliflower or 1 large one
  • 3 to 4 tablespoons organic butter or olive oil
  • 2 tablespoons snipped fresh chives

Herbamare and freshly ground black pepper


Cut the stems off of the cauliflower. Chop into florets. Place the cauliflower into a pot fitted with a steamer basket. Add a few inches of water, cover, and steam for about 7 to 10 minutes or until tender.

Drain the cauliflower completely and place it into a food processor fitted with the “s” blade. Add the butter and process until creamy and smooth. Add the chives, Herbamare, and black pepper, pulse until combined. Taste and add more Herbamare if necessary. You can either serve this as is or put it into a buttered casserole dish and bake at 450 degrees until lightly browned on top.

Yield: 6 servings

Recipe from Nourishing Meals by Segersten and Malterre


Massaged Kale and Currant Salad

Hail Kale! One of our all-time favorite salads!


  • 1 bunch kale
  • 1 teaspoon sea salt
  • 1/4 cup diced red onion
  • 1/3 cup currants (can substitute cranberries)
  • 3/4 diced apple (~1/2 apple)
  • 1/3 cup sunflower seeds, toasted
  • 1/4 cup olive oil
  • 2 tablespoons unfiltered apple cider vinegar
  • 1/3 cup Gorgonzola cheese (can skip or substitute goat or feta cheese), crumbled


Destem kale by pulling leaves away from the stems. Wash leaves. Spin or pat dry. Stack leaves, roll up, and cut into thin ribbons. Put kale in large mixing bowl. Add salt, and massage it into the kale with your hands for 2 minutes.

Stir onion, currants, apple, and sunflower seeds into kale. Dress with oil and vinegar. Taste for salt and vinegar, adding more if necessary. When at desired flavor, toss in cheese. This salad will keep for several days and still be great!

Recipe from Feeding the Whole Family by Lair.

Cynthia Lair and Jennifer Adler (contributor to this recipe) are nutrition faculty at Bastyr,  Dr. Dickerson’s alma mater.