Tag Archives: gluten free

Dinner in a Pumpkin



  • 1 small or medium pumpkin
  • 1 yellow onion, chopped
  • 4 cloves garlic, peeled and chopped
  • 2 tablespoons avocado or walnut oil
  • 2 lbs organic ground grass fed beef or lamb
  • 1/4 cup sliced mushrooms
  • 1(15 ounce) can or box organic cream of mushroom or potato soup (any creamy soup you like)
  • 1 1cups cooked quinoa or brown rice


  1. Cut off the top of the pumpkin and thoroughly clean out pulp and seeds.  I save the seeds and bake them later.  Great source of zinc!
  2. Preheat oven to 350°F (175°C) In a large skillet sauté onions, garlic, and mushrooms in oil until tender.
  3. Add meat and brown.
  4. Drain drippings from skillet.
  5. Add soup.
  6. Simmer 10 minutes, stirring occasionally.
  7. Add cooked quinoa or rice.
  8. Spoon mixture into cleaned pumpkin shell.
  9. Replace pumpkin top and place entire pumpkin, with filling, on a baking sheet.
  10. Bake 1 hour or until inside meat of the pumpkin is tender.
  11. Put pumpkin on a plate.
  12. Remove pumpkin lid.
  13. Scoop out some pumpkin with each bite, it’s delicious!

Chicken Fingers


1 pound organic chicken breasts, boneless, skinless
3/4 cup almond flour
1/4 cup arrowroot powder
1 teaspoon paprika
1 teaspoon cumin
1/2 teaspoon garlic powder
1/4 teaspoon cayenne pepper, (or more if you like it spicy)
1 teaspoon black pepper
1 teaspoon sea salt
3 large egg whites, lightly beaten
4 tablespoons avocado oil


  1. Preheat the oven to 375 F.
  2. Grease a wire rack and place in a foil-lined baking sheet.
  3. Cut the chicken breasts into long strips about 1-2 inches wide.
  4. Take out three different bowls or shallow plates.
  5. Place arrowroot into the first bowl, egg whites into the second bowl, and combine the almond flour, paprika, garlic powder, cumin, cayenne, black pepper and salt into the third bowl.
  6. Dredge a piece of chicken first through the arrowroot, shaking off excess. Next, dip the chicken into the egg whites. Lastly, dredge it through the almond flour mixture and place onto the greased wire rack. Repeat for each piece of chicken.
  7. Bake for 20-25 minutes until they are golden brown in color.

Lamb Meatballs over Cauliflower Rice

lamb meatballs


  • 1 pound ground lamb
  • 1 large clove of garlic, minced
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon garlic powder
  • 1/2 teaspoon sea salt (or to taste)
  • 1/4 teaspoon black pepper (or to taste)
  • 1 tbsp lemon juice
  • 1-2 tablespoons of avocado or walnut oil


Preheat the oven to 400 degrees F.

In a mixing bowl, combine the ground lamb, garlic, oregano, garlic powder, sea salt, and black pepper until the spices are all well incorporated into the meat.

Form the meat into approximately 9-12 meatballs and place into an oven safe dish.

Bake for 20-25 minutes or until the meatballs are cooked all the way through or is just slightly pink in the center.

Drizzle extra virgin olive oil over the meatballs upon serving.

Cauliflower Rice


  • 1 head organic cauliflower
  • sliced organic kale (optional)
  • 1 tablespoon avocado or walnut oil
  • sea salt
  • tumeric (optional)


  1. Cut the cauliflower into large pieces: Cut the head of cauliflower into quarters, then trim out the inner core from each quarter. Break apart the cauliflower into large florets.
  2. Transfer the cauliflower to a food processor: Don’t fill the food processor more than 3/4 full; if necessary, process in two batches.
  3. Pulse the cauliflower until completely broken down: Process the cauliflower in 1-second pulses until it has completely broken down into couscous-sized granules. (Alternatively, grate the florets on the large holes of a box grater.)
  4. Pull out any unprocessed pieces: Some florets or large pieces of cauliflower might remain intact. Pull these out and set them aside. Transfer the cauliflower couscous to another container and re-process any large pieces.
  5. Optional:  add thinly sliced kale into processed cauliflower.
  6. Cooking cauliflower rice: Cooking makes the cauliflower more tender and rice-like. Warm a tablespoon of oil in a large skillet over medium heat. Stir in the cauliflower and sprinkle with a little salt and tumeric. Cover the skillet and cook for 5 to 8 minutes, until tender. Use or serve immediately, or refrigerate the for up to a week.
  • Freezing raw cauliflower couscous: The cauliflower rice can also be sealed in airtight containers or bags and frozen for up to three months. Thaw on the counter for a few minutes before using or cooking.

Roasted Vegetables


In a small bowl, stir together thyme, rosemary, coconut, avocado, or walnut oil,  sea salt, and pepper (or just oil and salt tastes good). Toss in vegetables until they are coated. Spread evenly on a large roasting pan. Roast for 35 to 40 minutes in the preheated oven, stirring every 10 minutes, or until vegetables are cooked through and browned.

Roast any vegetable you’d like.

Low carb vegetable examples are the sweet peppers shown, mushrooms, cherry tomatoes, onions, garlic, brussel sprouts, broccoli, cauliflower, etc.

Chocolate Pudding

Pudding that’s healthy and low carb!
chocolate pudding
  1. 3 large avocados, soft and ripe
  2. 1/4 cup cacao powder (make sure it’s 100% cacao)
  3. 3-6 tablespoons unsweetened coconut or almond milk
  4. 1 tsp vanilla extract
  5. 2 tsp coconut oil
  6. 1/4 tsp organic stevia power (add more to taste)
  1. Combine avocado, cacao powder, coconut milk, vanilla, coconut oil and stevia in blender. Blend on high for 1 minute or until smooth.
  2. Refrigerate for 30 minutes
  3. Optional: sprinkle unsweetened shredded coconut on top.

The BEST tasting gluten free/dairy free bread and crackers

Listed below are great gluten free/dairy free options.

Essential Baking Gluten Free Bread 

Winner for the best GF/DF bread I’ve had in 11 years!

gf bread

  • Gluten-free
  • Dairy-free
  • Nut-free
  • Soy-free

Purchase online- I get it at VitaCost

Milton’s Crackers

These crackers are also really good.  You won’t even know they are gluten free.



Medicinal Milk

I discovered this recipe while trying to make chai tea .  I decided to add medicinal anti-inflammatory herbs to it like ginger and tumeric to make it even healthier and it turned out great!

Medicinal Milk

  • 32 ounces UNSWEETENED Hemp Milk
  • 2 tbsp Cardamom
  • 3 tbsp Cinnamon
  • 1 tbsp Clove
  • 1 tsp Nutmeg
  • 3 tsp Turmeric
  • 1 tsp Mint
  • ½ tsp fresh ginger paste
  • 1 tbsp vanilla extract
  • 1 tsp organic stevia powder extract or 4 tbsp coconut nectar

Blend together until smooth

Blend in your favorite pea/hemp protein mix like Vanilla OrGain and add brewed and cooled organic black tea if you need a little caffeinated kick. Pour over a full cup of ice and add a little water until desired thickness.



Garlic Spread

  • 1 head garlic, minced (see how to peel garlic quickly below)
  • 1 Tbsp sea salt
  • 1/2 cup fresh lemon juice
  • 1 cup avocado or walnut oil (add more oil if desire a smoother consistency or if the garlic is too strong)

Place the garlic, salt, lemon juice, oil, and oil in a quart-sized jar. Submerge an immersion blender in the mixture to the bottom of the jar. Mix with the blender resting on the bottom of the jar until the ingredients thicken, 1 to 2 minutes. Angle the mixer to pull ingredients from the sides of the jar and lift it toward the top to better combine. Continue blending until the mixture reaches a texture similar to mayonnaise.

*can also use a regular blender but it doesn’t work as well


How to Peel a Head of Garlic in 20 seconds

  1. Give the whole bulb of garlic a good smack on the table to break up the cloves
  2. Put the cloves into a glass jar and screw the lid on tight
  3. Give it a good hard shake for 20 seconds and vuala!  Peeled garlic.

Quinoa Brittle

quinoa brittle
  • 1/2 cup (92 g) uncooked white quinoa
  • 3/4 cup (75 g) pecans, chopped
  • 1/4 cup (22.5 g) rolled oats
  • 2 Tbsp (24 g) chia seeds
  • 4 Tbsp sprouted pumpkin seeds (optional)
  • 2 Tbsp (24 g) coconut sugar (use stevia instead if on low carb)
  • optional: pinch sea salt
  • 2 Tbsp (30 ml) coconut oil
  • 1/2 cup (120 ml) maple syrup, raw honey, or coconut nectar -(don’t add if on low carb diet)
  1. Preheat oven to 325 degrees F and line a baking sheet with parchment paper, ensuring it covers the entire surface and all the edges (to prevent spill over).
  2. Add quinoa, pecans, oats, chia seeds, coconut sugar, and salt (optional) to a mixing bowl – stir to combine.
  3. To a small saucepan, add coconut oil and maple syrup. Warm over medium-low heat for 2-3 minutes, stirring occasionally until the two are totally combined and there is no visible separation.
  4. Pour over the dry ingredients and stir to thoroughly combine and coat. Arrange on parchment-lined baking sheet and spread into an even layer with a metal spoon. Try to get it as even as possible, or the edges will burn and the center won’t crisp up (see photo).
  5. Bake for 15 minutes, then turn the pan around to ensure even browning. Bake 5-10 minutes more and watch carefully as to not burn. You’ll know it’s done when uniformly deep golden brown in color and very fragrant. The edges may appear to be getting too brown, but they’re just getting crisp and caramelized.
  6. Let cool completely before breaking into bite-size pieces with a sharp knife or your fingers.
  7. Once completely cooled, store leftovers in a sealed bag or container at room temperature for 1 week, or in the freezer for up to 1 month.

On-the-go Oatmeal


(gluten & dairy free; avoid if on low carb diet)

Dry mix:

  • 1 cup gluten free oats
  • 4 tbsp unsweetened shredded coconut
  • 4 tbsp chia seeds
  • 4 tbsp hemp seeds
  • 1 tsp cinnamon

Blend together:

  • 1 cup unsweetened almond milk
  • 1/2 scoop pea/hemp protein (I like Orgain brand)
  • 1 tbsp raw honey or coconut nectar
  • 1 tbsp organic black strap molasses (optional for added nutrients)
  • a dash of stevia or more to taste

Stir in dry mixture

  • Top with organic raspberries and blueberries blended together with 1/2 banana; top with a handful of raw nuts (optional) and/or diced mango

Let set in refrigerator overnight