1/3 c extra virgin olive oil
2/3 c milk
1 1/2 c tapioca flour
1 egg, room temp
1 t salt to taste
1/2 c grated cheese (like parmesan)
Preheat oven to 400 F. Grease your mini muffin pan thoroughly with butter and set aside. In your blender or Kitchen Aid combine milk, egg, oil, cheese and salt until combined. Once combined, add the tapioca flour 1/2 c at a time until all of the tapioca flour has been added. Mix well on high, scraping down the sides of the blender so that everything is easily blended. Pour the batter into your greased mini muffin tin, leaving just 1/8″space at the top. Pop in the oven for 15 – 18 min or until light golden brown. Yields 12. Note: Batter can be made ahead of time and kept in the fridge for up to 1 week.
2 1/2 T ice water
1 1/2 T sour cream
1 1/2 t apple cider vinegar
3/4 & 2/3 c gluten free flour (recommended using Cup 4 Cup for best taste)
1 1/2 t sugar
1/2 t salt
8 T unsalted butter, cut into small cubes and frozen for 10 min
Combine water, sour cream and vinegar in a small bowl. In a food processor process flour, sugar and salt together for a few seconds. Throw in butter and pulse about 10 times, until butter is about size of peas. Pour half of liquid mix in and pulse about 3 times until incorporated. Pour in rest and pulse until dough just comes together, about 6 times. Turn dough onto sheet of plastic wrap and flatten into a thick disk. Wrap tightly and refrigerate for at least 1 hour. Before rolling out let sit on counter 15 min so it is easier to work with. Place unwrapped disk between 2 large sheets of plastic wrap and roll out slightly larger than pie dish. Remove top paper and invert onto pie dish. Remove second paper. Tuck overhang dough under to meet edge of pie dish. Using both forefingers, flute edges by pressing one down and one up next to each other. Wrap loosely with plastic wrap and place in freezer 15 min to 1 hour until chilled and firm. Fill and bake according to directions. Makes 1 single pie crust.
2 T extra virgin olive oil
2 T flour (can sub gluten free flour)
3 T chili powder
1/2 t garlic powder
1/2 t onion powder
1/2 t cumin
1/4 t salt or to taste
2 c chicken broth (can sub vegetable broth)
Heat oil in a small saucepan over med/low heat. Add flour and whisk for approx 1 min. Add all the spices and stir. Gradually and slowly add the broth, whisking to prevent any lumps. Simmer, stirring occasionally for 15 min or until enchilada sauce thickens. Use immediately or store in an airtight container in the fridge. Yield: approx 1 1/2 – 2 cups depending on how much you reduce it.
4 large boneless skinless chicken breasts
2 c flour
4 t salt
4 t black pepper
3 T ground ginger
1 T freshly ground nutmeg
2 t ground thyme
2 t ground sage
2 T paprika
1 t cayenne pepper
8 T water
Place the chicken breasts between 2 sheets of plastic wrap and using a meat mallet, pound the meat to an even 1/2″ thickness. Alternatively, you can slice the breasts by placing them flat on a cutting board and using a very sharp knife to slice them into halves horizontally. Sift together flour, salt, black pepper, ground ginger, nutmeg, thyme, sage paprika and cayenne pepper. Note: This flour and spice dredge mix is sufficient for 2 batches of this chicken recipe so divide the batch and store 1/2 in a Ziploc bag in the freezer. Make an egg wash by whisking together the eggs and water. Season chicken breasts with salt and pepper, then dip the meat in the flour and spice mix. Dip the breast into the egg wash and then a final time into the flour and spice mix, pressing the mix into the meat to get good contact. Heat a skillet on the stove with about a half inch of canola oil covering the bottom. You will want to carefully regulate the temp here so that the chicken does not brown too quickly. The thinness of the breast meat practically guarantees that it will be fully cooked by the time the outside is browned. Drain on a wire rack for a couple of min before dipping the cooked breasts into the Honey Garlic Sauce. Serves 4. Note: For a gluten free option, try substituting rice flour for the white flour.
To Make the Oven Baked Version: Follow the recipe exactly as for the fried version but while you are preparing the chicken, heat a baking sheet in a 425 F oven. Preheating the pan does 2 things; it prevents the chicken from sticking to the pan and it ensures that the heat from the oven starts going directly into the crust on the chicken to make sure it becomes crispy. Dip all your chicken pieces and coat as instructed. As you finish individual pieces, lay them out on a lightly floured cutting board while you finish getting them all ready. When the pieces are all ready, take the hot pan from the oven and lightly oil the bottom of the baking pan with canola oil or other vegetable oil. Use only enough to coat the bottom of the pan. Working as quickly as possible, transfer the chicken pieces to the oiled pan. Do not crowd the pieces together. They should NOT touch each other or they will steam and not get crispy. Leave at least a 1″space between all pieces. Lightly spray the tops of the chicken pieces with vegetable oil. It is recommend that you have a spray bottle filled with canola oil to use in any oven fried recipe for chicken, including this one. A simple pump bottle will do. Spraying the tops helps them start to get crispy in the hot oven too. Maintain the heat at 425 F and place baking sheet in the oven. Bake for 15 min without opening the door! Take the pan out of the oven and flip all of the chicken pieces over. Return to the oven for another 10 – 15 min until the chicken pieces brown nicely and become crispy. Again don’t open the door, maintaining a hot oven is important for this method. Dip the baked pieces in the sauce as usual and serve immediately.
Honey Garlic Sauce
2 T olive oil
3 – 4 cloves minced garlic
1 c honey
1/4 c soy sauce (low sodium soy sauce is best)
1 t ground black pepper
canola oil for frying
In a medium saucepan add olive oil and minced garlic. Cook over medium heat to soften the garlic but do not let it brown. Add honey, soy sauce and black pepper. Simmer together for 5 – 10 min, remove from heat and allow to cool for a few min. Watch this carefully as it simmers because it can foam up over the pot very easily.
300 grams millet
300 grams brown rice
300 grams sweet rice
300 grams white rice
100 grams potato starch
100 grams cornstarch
100 grams tapioca starch
Carefully weigh each grain of the appropriate weight by adding to a large mixing bowl on a kitchen scale. Toss them together in this same bowl. Turn on the mill and pour the mixed grains into the mill. Weigh the starches. Add the starches into the milled grain flour. Cover the container and shake to mix well. The flour mix will be slightly warm at this point. Let it cool to room temp and then transfer into a zip-lock bag. Store in freezer. Makes 10 cups. Note: 1 cup of this gluten free flour is approx 150 grams.
6 c Rice Chex cereal
1/2 c Coconut butter (or butter substitute)
1/4 c brown sugar
1/8 t salt
1/2 t vanilla
Using a food processor or coffee grinder, these work well to grind up the cereal to a flour consistency. Otherwise if you don’t have one of these kitchen gadgets, you will need to crush the cereal as much as possible (as if you were making a graham cracker crust). Once crushed mix together all ingredients and press into a pie plate. This crust can be refrigerated and used as a no bake crust. It also works if you bake it. If you choose to prebake prior to adding your pie filling, you can bake at 375 F for 7 – 10 min.
2 T extra virgin olive oil, divided
1/2 c thinly sliced shallots
1 T chopped fresh thyme, divided
4 garlic cloves, thinly sliced
1/2 c dry white wine
1/2 t kosher salt, divided
1/2 t freshly ground black pepper, divided
3/4 lb chopped tomatoes
3/4 c chickpea (garbanzo bean) flour
3/4 c 1% low-fat milk
1 1/2 oz sharp white cheddar cheese, shredded
1 large egg yolk
1 T cider vinegar, divided
1 t baking powder
1 large egg white
4 large eggs
Heat 1 T oil in a large skillet over medium heat. Add sliced shallots, 2 t thyme and garlic; cook 3 min or until shallots are tender. Add wine, ¼ t salt, ¼ t pepper and tomatoes; cook 5 min or until liquid is reduced by half. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, milk, remaining 1 T oil, remaining ¼ t salt, remaining ¼ t pepper, cheese and egg yolk in a large bowl, stirring with a whisk until smooth. Add 2 t vinegar and baking powder, stirring well to combine. Beat egg white in a large bowl with a whisk until stiff peaks form (do not over beat). Fold egg white into batter. Preheat waffle iron; coat with cooking spray. Spoon about 1/3 c batter per 4″ waffle onto waffle iron. Cook 5 min. Fill a skillet 2/3 full with water; add remaining 1 t vinegar; bring to a boil. Reduce heat to a simmer. Break each whole egg into a custard cup, and pour each gently into pan; cook 3 min or until desired degree of doneness. Carefully remove eggs using a slotted spoon. Place 1 waffle on each of 4 plates; top evenly with tomato mix and eggs. Sprinkle with remaining 1 t thyme. Serves 4.
1/4 c melted coconut oil (measure it after it has melted, if you start with a scant ¼ c solid coconut oil, that should be about right)
1/4 c unsweetened cocoa powder
2 1/4 T agave syrup
1/4 c crispy rice cereal
Combine the melted coconut oil, cocoa powder and agave syrup. Stir well until smooth. Stir in the crispy rice cereal. If the mix is still warm from the melted coconut oil, let it cool to room temp before moving on to the next step. Spoon the mix into chocolate bar molds. Smooth it out with the back of a spoon. Place in the refrigerator for about an hour or until firm. Pop the bars out of the molds and enjoy! Store leftovers in the refrigerator or freezer. Makes 2 bars.
If you or your kids have a restricted diet and breads are a thing of the past, you have to try these simple-ingredient muffins! Let’s start by telling you what is NOT in them before we get to the ingredients. No gluten, no casein, no eggs, this is a lower oxalate and Failsafe bread!!
1 c red lentils (soak overnight, they will be more than one cup once soaked)
1 t sea salt
1 t baking soda
1/2 t cream of tartar
spice(s) of choice (like chives)
Put all of the ingredients into a blender, add water so that it is at about halfway up to the height of the lentils. Blend, fill paper cupcake cups about 3/4 full and bake at 350 for 25 min or until a toothpick comes out clean. Makes 8 muffins.
2 c green lentils, cooked (about 3/4 c dry green lentils), divided
2 T olive oil
1/2 medium yellow onion, diced
1/2 c carrots, diced
1/2 c celery, diced
8 oz button mushrooms, sliced
2 heaping T tomato paste
2 T soy sauce (or tamari, if gluten free)
1 T Worcestershire sauce (use Annie’s Natural brand, if vegan or vegetarian)
1 1/4 t thyme
1 c old fashioned oats, divided
1/2 c almond meal
Preheat the oven to 375 and cover a baking sheet in parchment paper or foil. In a large pan, drizzle olive oil and sauté diced onion over medium high heat until tender. Add in carrots and celery and cook for 5 min on medium heat. Add in the sliced mushrooms and sauté until all the vegetables are tender (5 – 10 min), then remove from heat. Pour the cooked vegetables into a food processor with 1 1/4 c cooked lentils, 1/2 c oats, tomato paste, soy sauce, Worcestershire sauce, thyme, and salt and pepper. Process for just a few seconds until the ingredients are combined, but not completely pureed. You want them to still have a chunky texture. Pour the contents into a large mixing bowl, then add in the rest of the lentils, oats and almond meal. Stir the ingredients together until they are completely combined and are sticking together well. If the dough is crumbly, add a T or 2 of water. Use your hands to form the contents into a large ball, then place the ball onto the covered baking sheet. Form the ball into a loaf shape (about 8 – 10″ long and 4 – 5″ wide). Cover the loaf with half of the ketchup glaze, then bake for 30 min. Pull the loaf out of the oven and cover with the remainder of the glaze. Bake for an additional 10 – 15 min. The loaf is done when a fork comes out clean. Let it cool for 5 – 10 min before slicing, otherwise it will not cut clean. Yield: 4 – 6 servings.
1/2 c organic ketchup
1 T brown sugar or to taste
1 t whole grain dijon mustard
1 t apple cider vinegar
In a smallbowl, mix together the glaze ingredients and set aside.
oats (regular or steel cut)
Making your own oat flour is as simple as placing oats in a blender and blend until it’s a flour consistency. Store it in a sealed container and use it in place where you would all purpose flour.
2 c portabella mushrooms, cubed (smaller pieces); gills removed
2 c cooked black beans, rinsed and divided
1 c minced broccoli, fresh only
1/2 c red onion, minced
3 extra large eggs, beaten
1/2 c & 2 T Panko or Gluten Free Panko
1 T Montreal Steak Seasoning
1 T Worcestershire (for full vegetarian style use one that does not contain anchovies)
2 T minced garlic
3/4 c fresh grated Parmesan (look for vegetarian or vegan Parmesan cheese if you do not eat animal) products
In a large bowl add 1 c black beans and mash with a masher (chunks are OK). Add in mushrooms, the rest of the beans, broccoli, garlic, onion, Worcestershire and steak seasoning. Mix just until coated. Add in the eggs, cheese and bread crumbs and mix gently with a large spoon until the mix is combined. Set aside while you place a medium non-stick pan over medium heat and add in 2 T oil. Once the oil starts to shimmer (about 1 – 2 min), using dampened hands (the mix will stick to you if you don’t), scoop a 1/2 c mix into the palm of your hand and gently shape into a burger all the while pressing together. The mix should hold a burger shape. If it doesn’t add just a T more bread crumbs. Place in the oil and cook for 3 – 5 min per side or until golden brown and a crust has formed on each side. Serve with hummus, guacamole or steak sauce.
1 c cooked white quinoa
3 large eggs
1 c shredded mozzarella
1/3 c pepperoni, cut into small pieces
1/4 t salt
Preheat oven to 350°F. Spray 18 mini muffin tins with nonstick spray. Set aside. Combine all ingredients and transfer to mini muffin tins. Bake for 25 – 30 min or until browned. Immediately transfer to cooling rack. Serve with pizza sauce.
1 large banana, mashed (it should yield about 1/3 – 1/2 c)
1/8 t baking powder (opt but recommended)
2 T vanilla whey protein powder (opt; can sub a touch of vanilla instead)
Place a medium skillet over medium heat on the stove. Let it heat up while you prepare the pancakes. It’s ready when water dropped into the pan sizzles. Mix together banana, eggs, baking powder and protein powder (if using) and whisk until well combined. Spray the skillet with nonstick cooking spray before adding in 2 – 3 tT pancake mix. Let the pancakes cook for 25 – 30 seconds before flipping and letting the other side cook for the same amount of time. Remove to a plate and serve with nut butter, sugar-free syrup, butter, fruit or whatever you’d like! Serves: 9 – 10, 3″ pancakes.
1/2 c dry quinoa, pre-rinsed
1 c water
1 c cooked green lentils, well drained
1/4 c diced red bell pepper
1/2 c diced onion
2 cloves garlic, minced
1/2 c gluten free bread crumbs or whole wheat panko bread crumbs (add additional bread crumbs if the meatballs need to be firmer and aren’t holding together well)
1/4 c freshly grated parmesan
1 T freshly chopped flat parsley leaves
1 T freshly chopped oregano
1/2 t freshly ground black pepper
sea salt to taste
1/4 t cayenne pepper
1 egg white (for vegan add 2 – 3 t water)
3 tablespoons olive oil
Add pre-rinsed quinoa and water to a medium pot, cover, bring to a boil. Reduce heat to a simmer and continue cooking 15 min or until water is completely absorbed. In the meantime, in a large non-stick skillet add 1 T olive oil, heat to medium-low and sauté diced onions and bell pepper until tender about 4 min, add garlic, parsley and oregano and sauté 1 additional min. Remove quinoa from heat and allow to rest 10 min. Press down on quinoa with a paper towel to remove any remaining water. In a large mixing bowl combine sautéed onion, garlic, parsley and oregano along with remaining ingredients, except oil. Use either a potato masher or fork and mash the ingredients until the lentils are well mashed. Using your hands, shape into 1 1/2“ (meatless) meatballs, place in a large bowl, cover and refrigerate until chilled, about 2 hours. Add remaining 2 T oil to a large non-stick skillet, heat to medium-low and add quinoa (meatless) meatballs. Brown meatballs, turn over and brown on the other side. Cook until browned and heated through, about 16 min. Remove from skillet and drain on a paper towel. If you plan to serve these (meatless) meatballs with marinara, add to the marinara sauce, gently turn to coat. Simmer until hot and serve over pasta. These are a perfect food to eat prior to working out as they provide complex carbohydrates for energy and protein for building muscles. Note: For a vegan version, use vegan egg replacer or 1 T flaxmeal mixed with 3 T water rather than the 2 – 3 t straight water. Yields: 4 servings.
1 1/4 c all purpose gluten free baking flour (like Bob’s Red Mill)
1 t baking powder
1/2 t baking soda
1/2 t salt
1 T white or brown sugar
1 T olive oil
1/4 c milk & 1/2 c water
1 large egg, beaten
1/2 t vanilla
Combine dry ingredients until well mixed. Whisk wet ingredients together. Add wet ingredients to dry and whisk together until slightly lumpy. Let stand for 5 min. Pour batter into waffle iron and cook according to directions. Note: The best way to get waffles that don’t taste gluten free is to separate the eggs beat the egg whites and add them last to the mix it helps to make them extra fluffy and worth the extra effort.
1 1/4 c unsweetened non-dairy milk
1/4 c chia seeds
3 T raw cacao powder (baking cocoa will also work)
dash of pink Himalayan sea salt
1 T organic maple syrup or raw honey
dark chocolate shavings for garnish (opt)
Add all of the ingredients to a large glass jar with a lid, give it a quick stir, then put the lid on. Shake it like crazy to mix it all up. Refrigerate until very thick and pudding-like, at least 4 hours or overnight, shaking or stirring occasionally. Serve the pudding chilled with whatever topping youd like. Serves 2.
Optional add ins/Toppings
whipped coconut cream