An ‘Egg’cellent Method for Cooking Soft Boiled Eggs

Eggs are a quick and easy breakfast, but they’re not always so easy to get just right. I was watching America’s Test Kitchen the other day and they dedicated a whole show to how to cook eggs to perfection.

First up was a foolproof way to cook the perfect soft boiled egg. I don’t know about you, but every time I try to cook a soft boiled egg, the white is either too runny or the yellow is overdone. America’s Test Kitchen cooked over 1,000 eggs – yes you read that right – to find the best method, which I’m sharing with you today.

It turns out that the best way to cook soft boiled eggs is NOT to boil them per se, but rather steam them in very little water. When they’re done, running them under cold water stops the cooking process and preserves the runny (yummy) yolk. Here is a synopsis of the recipe that America’s test kitchen developed:

1. Fill a saucepan with ½” of water and bring to a boil over medium-high heat. Take cold eggs from the fridge – (one to four eggs is best but up to six might work if you have a big enough saucepan); lower them into the saucepan using tongs. Cover the saucepan and set the timer for 6 ½ minutes.

2. When the timer goes off, run the eggs under cold water for 30 seconds and then serve them in eggcups; season to taste.

We’ve tried the recipe several times. The first time we forgot to rinse the eggs in cold water. The eggs continued to cook out of the water and by the time we got around to eating our second egg, the yolk had started to set. Subsequent times, we remembered the crucial cooling step. The whites were perfectly done and the yolks soft – every time!


The Lyme Trilogy — Tackling the Lyme Diet


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Treating Lyme disease is like a trilogy. In a three-pronged approach to get better you have to incorporate 1) antibiotics (or a herbal protocol) 2) supplementation and detoxification (preferably coordinated with a naturopath) and diet.

Today, I’m focusing on the Lyme diet.

At a recent York North Lyme Support group meeting in Markham, Kevin Sherriff was the guest speaker. He was there to talk about Lyme Savers – a foundation he started to raise money to provide bursaries to those with Lyme disease that either can’t afford treatment or are financially strapped by the burden of paying for treatment.

After the discussion, Kevin briefly talked about his own journey with Lyme disease and told the audience that he has been extremely strict with the Lyme diet. After two years in treatment, he still avoids sugar and yeast and sticks to the Lyme diet religiously. He went on to say that he follows a Paleo diet and has used many of the recipes in Practical Paleo by Diane Sanfilippo.

Paleo is a way of eating that harkens back to just the basics: protein – such as beef, chicken and fish, fruits and vegetables and nuts and seeds. One thing to keep in mind when using recipes from Paleo sites or books is that they are NOT written with the Lyme diet in mind, so they may not be conducive to all foods we should ideally avoid eating. You may find instances where recipes may include sugar or white vinegar etc.

Early in my own Lyme treatment, I used recipes from a book called Make it Paleo by Bill Staley and Hayley Mason. They’ve since written two other books and a selection of their recipes can be found at:

I went to Diane Sanfilippo’s site and found a section of Paleo recipes divided into categories: breakfast & eggs, beef/pork/lamb, poultry, fish, soups and salad, sides, snacks, desserts, nut-free desserts, and sauces/dressings & basics. Here is the link to Diane’s recipes:

Take Paleo recipes with a ‘grain of salt’ and recognize that you will need to adapt many of them and/or avoid some of them altogether. As an alternative to Paleo, you can also check out the recipes on my site which are already Lyme-friendly. I started ‘Squeeze of Lyme’ for Lyme sufferers, like myself, who struggle with the Lyme diet.

The goal of the Lyme diet is to avoid any food that might cause inflammation. Your body is busy enough trying to fight off infection – it doesn’t need the added stress of fighting off inflammation from the food you put into it. But it’s a hard and very restrictive diet to follow – especially the gluten free aspects.

Ironically, when I was first diagnosed with Lyme disease, gluten free eating was the easiest for me because my husband was diagnosed with Celiac disease six years ago; our household has been gluten-free ever since. What started out as a complete elimination of gluten, so I wouldn’t cross-contaminate my husband, turned out to be a blessing in disguise. The following link is a great reference for hidden sources of gluten: and if you have any further questions about gluten-free living, feel free to ask; I’ve learned a lot over the past six years!

The recipes on Squeeze of Lyme are already adapted to follow the ‘rules’ of the Lyme diet (in any cases where there are exceptions to the ‘rules’, I always note them in the recipe). Here’s a brief list of those rules:

  • No gluten. Gluten can be hidden in places you would never expect. For instance: nuts (sometimes wheat is used to coat them to prevent sticking), prescription medication/supplements, caramel colour, soy sauce, spices, pasta sauces etc. Always try to purchase products that are marked ‘gluten free’ and manufactured in a dedicated facility. See the link above for hidden sources of gluten to watch for.
  • No yeast (eliminate commercially baked breads and mushrooms).
  • No sugar. The only acceptable substitute. according to my LLMD, is stevia which is a natural product.
  • No caffeine. Even decaf coffee can cause inflammation from the process used to decaffeinate the beans. I use an herbal coffee substitute called ‘Dandy Blend’ made with Dandelion (
  • No vinegar. Foods that contain vinegar include vanilla extract, olives, ketchup, mustard, salad dressings, BBQ sauces etc. The only exception is apple cider vinegar made with the Mother.
  • No alcohol.
  • No genetically modified (GMO) products (i.e. corn).
  • No dairy – with the exception of goat milk products.
  • No fermented products (i.e. soy sauce, tofu).
  • No dried fruits.
  • No white potatoes, corn, white rice.
  • No peanuts.

In addition to avoiding foods from the list above, its prudent for Lyme sufferers to buy organic produce, where possible. Pesticides are just another source of inflammation that’s important to avoid. The Environmental Working Group (EWG) posts and updates their ‘Dirty Dozen Plus’ and ‘Clean Fifteen’ lists so consumers are aware of what produce is safe and what should be avoided. You can link directly to their lists here:

For recipes I’ve developed for the Lyme diet at various stages of my illness, refer to the home page where categories are organized as follows:

Screen Shot 2017-07-02 at 9.42.31 PM

I would welcome any original Lyme diet recipes that you’d like to share with other Lymies, so please send them my way 🙂 I’ll test them out and post them with full credit.

MediClear Plus – a Necessary Evil


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OK, maybe the title is a little melodramatic. Afterall, given a choice between having Lyme or getting better, I choose to get better. Mediclear Plus is a product recommended by many Lyme literate doctors and by naturopaths to aid Lyme patients in the detoxification process. It helps the liver which plays a major role in the detoxification of numerous substances in the body, whether they come from the environment, food, or from within the body (i.e. Lyme die-off).

MediClear is chock full of protein, vitamins, minerals, and special nutrients. MediClear Plus adds in curcumin, grape seed and green tea phytosomes — all valuable in the treatment of Lyme disease to help maintain the body’s normal inflammatory response.

It a great product. The only problem I have with this product (aside from the expense) is I hate the taste. And when I hate something, it’s hard for me to be compliant – even when it’s ‘good for me’.  My husband, on the other hand, loves the product. He doesn’t have Lyme disease, but is interested in detoxifying as he works with a lot of chemicals. He can drink it straight – no problem!

To help me with my ‘compliance’ issues, my husband bought me a Cuisinart 15-piece blender that we dedicate to blending up Mediclear smoothies. It’s definitely a handy gadget to have and takes up little space on the counter. As a bonus, we were able to buy it for practically nothing – using Canadian Tire points and a gift card (allowing us to pinch all our pennies toward treatment!).

Cuisinart 15 pc blender

For me personally, I think my problem with the taste is the pea protein; it just doesn’t tickle my tastebuds. So, along with my new blender, I’ve been getting creative in masking the flavour.

If you’re struggling with the same challenges, give these two recipes a try. And if you’ve developed your own MediClear Plus recipes, please send them my way. I’ll try them and, if they past muster, I’ll post them here with full credit!

Add all ingredients into blender and mix until smooth.

Banana Smoothie

I find this one doesn’t need any additional sweetener as the banana is pretty sweet already. Note that if you’re on antibiotics, banana’s may be off limits.

  • 1 small ripe banana
  • 8 to 10 oz. almond milk
  • 2 scoops Mediclear Plus
  • ¼ teaspoon cinnamon

Pumpkin Spice Smoothie

I would personally freeze a can of pumpkin purée split into ice cube trays and then store the individual servings in an airtight container. You can take one out of the freezer when you need it; you’ll probably need to use the blade specifically made for crushing ice when you blend it up; the added bonus is that the shake will be cold.

  • 1 tablespoon pumpkin purée
  • ¼ teaspoon pumpkin spice mix
  • 8 to 10 oz. almond milk
  • 1/2 – 1 packet stevia to sweeten to taste

Bananarama Breakfast Muffins (Gluten Free)*


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These muffins are moist, delicious and bake up to a golden brown colour. They get double thumbs up from my husband, so the recipe will be a mainstay in our household.

I have kept the sugar substitute to a minimum because the combined sweetness of the bananas and coconut flour is enough for me, but feel free to add more to your own taste.

Makes 1 dozen large muffins.

BananaRama muffin_final finalIngredients:

  • 1 ½ cup of gluten free flour mix: (1/3 cup each of brown rice flour, coconut flour and tapioca flour, ¼ cup of  corn starch, 1/8 cup each of sweet sorghum flour and chick pea flour)
  • 1/3 cup of Krisda sugar substitute
  • 1 ½ teaspoon of baking soda
  • 1 ½ teaspoon of baking powder
  • ½ teaspoon cinnamon
  • ½ teaspoon of sea salt
  • 1/3 cup shredded coconut (optional)
  • ½ cup of goat milk yogurt (I use Hewitt 3.25%)
  • 1 teaspoon of alcohol free vanilla extract (I use Frontier brand)
  • 1/2 cup of organic coconut oil (liquefied in microwave)
  • 2 large eggs
  • 1 cup of mashed ripe bananas (3 medium size)
  • ½ cup of chopped walnuts
  • 2/3 cup raisins (optional)*
  1. Preheat oven to 375, line muffin tin with extra large paper liners and set aside.
  2. In a large bowl, mash bananas, then add yogurt, vanilla, eggs and coconut oil. Blend with electric mixer.
  3. In a medium bowl, whisk together flour mix, Krisda, baking soda, baking powder, cinnamon, salt and shredded coconut (optional).
  4. Add dry ingredients to the banana mixture and mix with a spoon until the ingredients are just incorporated.
  5. Stir in nuts and raisins.
  6. I use an ice cream scoop and fill each muffin tin to just below the liner. Bake until golden brown on top. It should take about 24 – 28 minutes depending on the oven. A digital thermometer inserted into the centre of the muffin should reach an internal temperature of about 209 degrees.
  7. Let the muffins rest for 10 minutes before transferring them to a rack to cool.

These will keep well in the freezer; make sure they are completely cooled before freezing.

* Note that if you are being treated for Lyme disease, this recipe should be reserved for later in your treatment protocol – and eaten in moderation. While the flour mix used in this recipe is more nutritious and has less carbs than typical all purpose ‘white’ GF flours, it will still convert to sugar in the body, which may cause inflammation in Lyme sufferers. Dried fruit is also something to avoid on the Lyme diet because of sugar content.

12 Servings.

Banana Rama Muffins_Nutrition Facts

Hot Kasha Breakfast Cereal with Brown Butter Pears (Gluten Free)


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Kasha is buckwheat groats that have been roasted. It’s a great source of fibre and compared to rice, wheat or corn, buckwheat contains higher levels of zinc, copper, and manganese. Kasha also contains antioxidants and can also contribute to the reduction of cholesterol.

This recipe is a delicious substitute for any hot breakfast cereal. It’s nutty and creamy and it’s also good with granny smith apple instead of pear. I’ve also made this using coconut oil, instead of goat butter, to cook the fruit and it’s just as good. If you want 4 servings – or just a bigger portion, double all ingredients if you like it a bit runny and milky. If you like a creamy consistency, double all ingredients except the Kasha – increase the Kasha to 1 cup.

Here’s a picture of the brand of Kasha I used for this recipe:

Kasha_finalRecipe adapted from Canadian Living.

Kasha with Brown Butter Pears

2 servings

  • 1 cup goat milk (3.8%)
  • 1 cup water
  • 1/3 cup Kasha (the largest sized roasted buckwheat)
  • 2 tbsp Krisda (sugar substitute)
  • 2 tbsp goat milk butter – or can substitute coconut oil
  • 1 soft ripe pear, peeled, cored and chopped – or apple

In saucepan, bring milk and 1 cup water to boil. Stir in kasha and 1.5 tbsp of the sugar; return to boil. Reduce heat and simmer, uncovered and stirring often, until grains are tender and liquid is absorbed, 15 to 20 minutes.

Meanwhile, in skillet, melt butter over medium heat until foaming and nutty brown, about 2 minutes. If substituting coconut oil, heat it in the pan until melted and hot. Add pears – or apples, cinnamon and remaining sugar substitute; cook, stirring, until pears are softened but still retain shape, about 5 minutes. Stir into kasha.

Note: similar to oatmeal or porridge, you can also add in some nuts, berries, raisins or cranberries etc. (but you may want to avoid dried fruit because of the sugar content).

2 Servings.

Hot Kasha Breakfast Cereal_Nutrition Facts

The Beet Goes On – Arugula Salad and Dressing


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Beets have the highest sugar content of all vegetables so should be enjoyed only occasionally while you’re being treated for Lyme (best to check with your doctor to be sure).

The apple cider vinegar used in the dressing is organic and must be labled ‘With The Mother’ in order to be OK to use for the Lyme diet. In fact, it is the ONLY vinegar that is permitted. The ‘Mother’ essentially consists of enzymes created during the fermentation process and is the most nutritious part of the apple cider vinegar, containing the majority of its beneficial properties.

Feel free to leave out the minced shallot if you don’t like or can’t tolerate it raw.

Yield: 4 servings

  • 1 lb. beets (approx. 6)
  • 1 TBLS grapeseed oil
  • 1 bag of pre-washed Arugula (it’s always a good idea to wash and spin dry)
  • 1/4 cup walnuts
  • Crumbled feta or goat cheese – to taste


  • 1/3 cup walnut oil (keep refridgerated after opening)
  • 3 TBLS apple cider vinegar – with the mother
  • 1/2 tsp dry mustard (do not substitute mustard as condiments containing vinegar are not permitted on the Lyme diet)
  • Salt and Pepper to taste
  • 1/2 shallot, minced

Heat oven to 400 F. Wash beets, place onto tin foil, drizzle with grapeseed oil. Foil foil into a packet, place onto cookie sheet and cook until beets are fork tender (about 45 minutes to an hour). Let cool and cube.

Wisk together all remaining ingredients. Remove 2 tablespoons and dress the beets (this is so they won’t make everything red when added in).

Dress the arugula with remaining dressing and add walnuts – toss to coat. Add beets then crumbled feta or goat cheese on top.

4 Servings.

Beet Arugula Salad_Nutrition Facts

Gluten Free Salmon Patties


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I’ve always disliked salmon patties, but after the success of the Mad About Masala Fish Burgers, I thought I’d try an adapted version using salmon. I think I should cook on the fly every night as these might be even better than the fish burgers. They are dee-lish!

These are quicker to make than the fish burger – as the salmon doesn’t need to be pre-cooked. Even so, it’s a real timesaver to buy canned salmon that’s already de-skinned and boned. The pre-cubed butternut squash is also a timesaver and since only a cup is needed, it’s convenient to be able to use only what you need for this recipe.

These are delicious on top of a salad or on their own with a side of vegetables such as yellow beans almondine.

Yield – 4 patties

  • 1 – 170G can of skinless, boneless Atlantic salmon (to save time)
  • 1 cup mashed butternut squash (I buy the pre-cut squash)
  • 1 egg
  • 1/2 cup almond meal
  • 1/2 tsp garam masala
  • 1/2 tsp ground coriander
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/4 tsp ground ginger
  • 1/4 tsp smoked paprika
  • 1/4 tsp garlic powder
  • 1/4 tsp chili powder
  • 1 TBLS coconut oil

Place the cubes of butternut squash in a microwaveable glass dish or measuring cup, cover with plastic and microwave until fork tender (you’ll have to experiment on the timing as each microwave is different). Mash the squash and set aside to cool.

Salmon Patties 009

Pre-cubed Butternut Squash – convenient and a real timesaver

Crack the egg into a bowl and whisk. Add in the salmon and almond meal and mix thoroughly. Add in the cooled butternut squash and all the spices and mix until combined.

Place the oil into a non-stick skillet and heat on medium. Divide the salmon mixture into 4 and form into patties.

Salmon Patties 002Place into the skillet and cook on one side for about 3 minutes. Flip over once browned and cook an additional 3 minutes on the other side until crispy and golden.

Salmon Patties 006Serve with a squeeze of lemon or lime 🙂

4 Servings.

Salmon Patties_Nutrition Facts

Pumped-Up Pumpkin Spice-Baked Cake Donuts (Gluten Free)*


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I can’t stop baking. I guess it’s the onset of the cold weather that does that – or maybe it’s that slight jealous feeling close to the holidays that sometimes overtakes me when I feel like I’m being deprived of sweets on the Lyme diet. But I promise once baking is out of my system, I’ll get back to posting some main meals too!

You can use mini pans if you have them, but I find them frustrating to fill so I invested in some full size donut pans for this recipe. When I googled ‘donut pans’, I found that Sears had Wilton donut pans on sale, but when we went to the store we found they didn’t carry them. Disappointed, and not wanting to wait, I let my fingers do the walking and found them with a call to Bed Bath & Beyond. When we showed a print-off of the Sears price, the sales clerk not only honored it but she also let us use the store’s own 20% off coupon. Just the thought of being able to eat donuts again is priceless – and well worth the less than $20 that I paid for the pans!!!

donuts 001I was so ‘pumped’ about baking something with pumpkin that I accidentally grabbed the wrong can off the shelf. Make sure you check what you’re buying and get the PURE pumpkin without any additives.

I discovered my first batch of donuts had sugar in them only AFTER baking them; luckily I hadn’t dug in yet (hope you like the donuts, Mom!). Lesson learned: read every can or jar lable before you place it in the cart; even if you’ve bought it before without incident (ingredients can easily change).

As with all my recipes, these cake donuts are gluten free. They are unbelievably moist and fluffy for a gluten free product! Most gluten free baked goods tend to take on a leaden or crumbly consistency, but these take the cake (excuse the bad pun… I have Lyme).

donuts 008Yield: 8 – 10 donuts

  • 1/2 cup gluten free oat flour (I use Bob’s Red Mill)
  • 1/2 cup gluten free sweet sorghum flour  (I use Bob’s Red Mill)
  • 1/4 cup + 2 tbsp Stevia for baking (I used Krisda)
  • 1/4 cup almond meal
  • 1/2 tsp salt
  • 1 tsp baking powder
  • 2 1/2 teaspoons of pumpkin spice mix*
  • 2 large eggs (room temperature or soaked in warm water)
  • 1/3 cup milk
  • 1/3 cup pumpkin purée (make sure you don’t buy the premixed can with sugar!)
  • 2 tbsp unsweetened organic applesauce (room temperature)
  • 2 tbsp coconut oil (liquefied in microwave)

*  If you don’t have pumpkin spice mix you can make your own using:

  • 1 1/2 tsp cinnamon
  • 1/2 tsp ginger
  • 1/2 tsp nutmeg
  • 1/4 tsp allspice
  • 1/8 tsp ground cloves

Preheat your oven to 350 F.

Remember that when working with coconut oil, all ingredients must be at room temperature (or oil will solidify again when it hits the cold ingredients).

Combine the first 7 ingredients (oat flour through to pumpkin spice mix) in a large bowl, mixing well. In another bowl, whisk the eggs together, then add the milk, pumpkin purée, applesauce and coconut. Whisk until well combined.

Pour the wet mixture into the dry ingredients and stir with a large spoon until just combined, being careful not to over mix (stop when you no longer see dry flour).

Spoon the batter into non-stick donut molds filling to just 1/8 inch below the top of each. I find spooning a messy procedure (it’s impossible to keep batter off the middle of the pan), so next time I may try putting the batter into a plastic bag, sniping the end and piping it around the middle to see if that helps keep the pan clean.

Bake 22 – 24 minutes (or 10-12 minutes if using a mini pan). They’ll be lightly golden brown around the edges and a toothpick inserted in the center should come out clean. Let cool in the pan for 5 minutes. Slide a thin plastic spatula around the edges of the donuts to help loosen them out. Then place on a cooling rack. These can be frozen and reheated… if they last that long!

* Note that if you are being treated for Lyme disease, this recipe should be reserved for later in your treatment protocol – and eaten in moderation. While the flour mix used in this recipe is more nutritious and has less carbs than typical all purpose ‘white’ GF flours, it will still convert to sugar in the body, which may cause inflammation in Lyme sufferers.

Based on 8 servings:

Pumpkin Spice Cake Donuts_Nutrition Facts

Spicy Sweet Potatoes

Spiced-up sweet potatoes make a delicious side dish. This recipe is enough for two, so double it up if you need more (or just want some leftovers!)

You will need:

  • 2 large sweet potatoes (about 300 g each)
  • 1 tsp Coriander seeds
  • 1/2 tsp Salt
  • 1/2 tsp Oregano
  • 3/4 tsp smoked paprika
  • Pinch of cayenne
  • 1/8 cup olive oil (regular, not the extra virgin kind)

Peel and cut sweet potatoes into chunks – or whatever shape you prefer. Place into glass microwaveable dish and microwave for 5 minutes – until fork tender (the timing will depend on the strength of your microwave).

Squeeze of Lyme 012Heat a skillet on medium and toast coriander seeds until fragrant.

Squeeze of Lyme 014Pour into a mortar and pestal, add salt and grind until fine. Add in remaining spices and mix.

Squeeze of Lyme 017Coat potatoes in olive oil, pour spices over potatoes and mix evenly. Pour onto a foil lined baking sheet in a single layer and pop into the oven.

Squeeze of Lyme 032Cook at 425 for 30 – 40 minutes, stirring half way through.

2 Servings.

Spicy Sweet Potatoes _Nutrition Facts

Mad About Masala Fish Burgers



4 servings

I threw together this fish burger recipe on a whim one night when I wanted something tasty and was surprised at how delicious it turned out! Spices not only taste good, but they are also antimicrobial and can aid in healing. Cumin and garlic are especially good when one has Lyme; cumin helps the body detoxify and garlic has natural antibacterial properties – so feel free to add more to taste.

  • 2 eggs
  • 1/2 cup ground Beanitos (restaurant style) OR 1/2 cup almond meal
  • One package (400 grams) Highliner haddock frozen fish fillets – thawed overnight in the fridge
  • ½ teaspoon salt
  • 1/4 teaspoon crushed red chili pepper
  • 1 teaspoon coriander seed
  • 1/4 teaspoon fennel seed
  • 2 teaspoons garam masala
  • 1 teaspoon cumin
  • 1/4 teaspoon turmeric powder
  • 1 teaspoon chili powder
  • 1 teaspoon paprika
  • ¼ teaspoon dried ginger
  • 2 cloves garlic, minced

In nonstick skillet, bring 2 cups water to boil; add haddock. Reduce heat, cover and simmer, turning once, until fish flakes easily when tested, 3 minutes. Drain water thoroughly and move fish to bowl; let cool. Using fork, mash into flakes.

  1. In a mortar and pestal, add salt, crushed chilis, coriander seed and fennel seed. Grind until fine. Add in remaining spices and mix together.Squeeze of Lyme 021
  2. Finely crush beanitos using a coffee grinder or mini food processor.
  3. In large bowl, whisk egg.
  4. Pour spices, beanitos and egg into bowl of fish and mix until blended.
  5. Divide mixture into 4 equal portions; flatten each into patties.

In large nonstick skillet, heat oil over medium heat; cook patties, turning once, until golden and firm, about 3 minutes each side.

Fish burger 003

4 Servings.

Mad About Masala Burgers_Nutrition Facts