This recipe stems from a camping trip I once took when I was 14 years old. I went with a church group and forgot my sack lunch for the first day's meal! Luckily, a leader shared her meal with me: tuna and avocado. I was considering starving. The combo seemed crazy and in my young mind I was sure it was either death by starvation or death by eating this lunch! Reluctantly I gave in to eat it only because if I was going to die, I might as well have a full tummy. To my surprise it actually tasted good! But, I was sure it only tasted good because I was STARVING and it took me a while before I had enough guts to try it again. 

Now, I use this recipe as a great go-to when I need a quick, healthy snack. It's AMAZINGLY nutritious and I love the taste of it! There are so many great health benefits for TUNA. I highly recommend you read  this article about what it can do for you:   The World's Healthiest Foods; Tuna
  
Avocados are a great source of nutrients too! They actually PROMOTE blood sugar regulation and  help PREVENT the occurrence of cancers in the mouth, skin, and prostate gland! You can't get better than that. Give it a try! I'm sure you'll love it. 
  

Avocado Tuna Spread
(Dairy-Free, Gluten-Free, Egg-Free, Soy-Free, Corn-Free)

Created by jalene

Ingredients: 

• 1/2 of a large avocado or 1 whole small avocado (pitted, skin removed)
• 1 can tuna fish
• 1 tsp lemon juice
• salt and pepper to taste

Directions: 

1. In a small bowl combine all of the ingredients and mix until well blended. 

Tastes great served on Rice Crackers or Gluten-Free Bread.  Keep in an airtight container in the fridge. (P.S. The lemon helps prevent the avocado from turning brown). 

 

Tired of the same old breakfast?  Try this one on for change!  This turns your average bowl of oatmeal into a tasty, pack-able treat.  The chia and flax seed help give this meal a great nutrient boost.  The great thing about this breakfast?  You can quickly mix it up and leave it to bake while you do something else! 

Baked Oatmeal Delight
(Gluten-Free, Dairy-Free)

Created by jalene 
(inspired by a recipe by Chocolate Covered Katie)


Ingredients:

• 1 cup gluten-free raw oats
• 1/2 cup unsweetened applesauce (organic is best) 
• 1/2 cup milk or milk alternative
• 1 tsp Chia seed
• 1 tsp Flax seed
• 1 tsp 100% pure maple syrup
• 1 tsp cinnamon
• 1 tsp vanilla gluten-free extract
• pinch salt
  
  

Directions:

1. Preheat oven to 375 F. 
2. Oil or grease three 1-cup ramekins or small oven-safe glass bowls. 
3. Combine all the ingredients in a medium size bowl. Scoop the mixture equally into your containers. (FYI...It does not raise while baking.)
4. Bake for 15-20 minutes or until it's firm. Then turn your oven to high broil and cook for 3 minutes more. (This gives it a nice crust on top.)

I like to top mine with yogurt and cinnamon. You can easily make it dairy-free by using soy, coconut or almond yogurt.  

For a more nutty flavor try adding in a tablespoon of your favorite nut butter such as peanut, almond or cashew before baking or top with after baking. 

Don't have chia or flax seed? You can leave it out. Want more protein? You can add chopped walnuts or almonds. The possibilities are endless! Try experimenting with your own ideas. Be sure to share with us your alterations! 

Sometimes it's just easier to eat your vegetables when they are hiddin'. This recipe is really easy to throw together and cooks fast. It also gives a great flavor to a kind of bland vegetable. You can use it as a quick snack or a side dish to a main meal. If you are not dairy-free you can also sprinkle some Parmesan cheese in with the breadcrumbs to give an extra tasty kick. 
  

Breaded Zucchini Sticks
(Gluten-Free, Dairy-Free)

Created by jalene

Ingredients:

• 2 zucchini
• 1/2 cup gluten-free, dairy-free breadcrumbs
• 1 egg

Directions: 

1. Preheat oven to 350 F. 
2. Wash and scrub the outside of the zucchinis. Cut each zucchini into sticks. I can typically get 18 sticks per zucchini but it depends on the size of your zucchini and the way you cut it. 
3. Place the breadcrumbs in a zip-lock bag and set aside. 
4. In a small bowl beat the egg.  Dip the sticks in the egg coating well then allow excess to drip off.  (See tip below). 
5. Place up to 3-5 sticks in the bag of breadcrumbs and shake until well coated. Then place breaded sticks onto a parchment covered cookie sheet. Be sure not to let them stick. Spray or lightly drizzle olive oil over each stick. 
6. Bake for 5-10 minutes. (Amount time will vary with different ovens and sizes of sticks.)

Makes about 36 to 54 sticks. 

TIP from jalene:
 
To make sure your breading doesn't get clumpy you can dip your zucchini in the egg then place on a cooling rack over a drip-plate. This allows excess liquid to drip off before you shake them in your breading bag. 

So I might be addicted to pancakes. If you haven't noticed I have a lot of varieties! There are just so many options out there. Don't be surprised if I continue to produce more.  ;)

When Audrey was really little I used to make these pancakes for her and take them as to-go snacks. They're great without any toppings and she LOVED them! They are a great tasting pancake with no sugar, wheat, or dairy. The almond and Quinoa add a boost of great nutrients and protein making a very sustaining breakfast meal. 
  

Happy Friday! What better way to celebrate the weekend with a bbq! We absolutely LOVE these Turkey Burgers in our home. I stumbled upon this recipe a couple of years ago around Thanksgiving and just recently revamped it to make it gluten-free and dairy-free. We serve it on Gluten-Free Foccacia Bread. See recipe HERE.


This picture does not give this recipe justice. One day I'll hire someone to come and take pictures of my food...until then you'll have to suffer my amateur photography. Sorry!
 

Turkey Burgers
Gluten-Free, Can be Dairy-Free, Soy-Free

Adapted by jalene from a recipe by Food & Wine

Turkey Burger Ingredients:

• 1 & 1/2 lbs ground turkey
• 1/4 cup gluten-free bread crumbs
• 1 Tbsp Parmesan (or use Nutritional Flakes if making dairy-free)
• 1 & 1/2 tsp dried parsley
• 2 scallions including the green tops, chopped
• 2 Tbsp milk or milk alternative
• 1 egg, beaten
• 3/4 tsp sea salt 
• 1/8 tsp fresh ground pepper (or to taste)
• 2 Tbsp cooking oil
• Provolone cheese (leave out if making dairy-free)

Special Sauce Ingredients: 

• 1/2 cup Vegenaise or GF Mayo
• 3 Tbsp pesto

Directions:

1. In a large bowl, combine the turkey, bread crumbs, nutritional flakes, parsley, scallions, milk, egg, salt, and pepper. Form into 3/4 inch patties. 
2. Heat a large nonstick frying pan (you can also make these on the grill). Heat the oil over medium heat. Add the turkey burgers and cook for about 5 minutes. Turn and top with a slice of provolone cheese (if using). Cook for about 6 minutes longer or until done.

Makes 6 servings. 

I served mine on a slice of Gluten-Free Goddess' Gluten-Free Focaccia Bread. You can grill the bread first, if preferred, then spread with the special sauce. Add tomatoes, lettuce or any other topping you prefer. Enjoy! 

This next recipe can be used as a side dish to stir-fry or it can be made into it's own meal by adding some extra things. See my notes below for help. 
 

Spicy Fried Rice
(Gluten-Free, Dairy-Free)

Adapted by jalene from a recipe by Ellie Krieger

Ingredients:

• 2 Tbsp soy sauce 
• 1/2 Tbsp honey
• 1/2 tsp sesame seed oil
• 5 drops hot sauce (or to taste, see note)
• 1 Tbsp oil
• 1 red bell pepper
• 1/2 cup diced onion
• 2 Tbsp thinly sliced green onions (scallions)
• 1 Tbsp fresh grated ginger
• 1 large garlic clove, minced
• 2 & 1/2 cups cold brown rice (see note)
  
• 1 (8 ounce) can of sliced water chestnuts, drained and chopped
• 1/4 cup roasted peanuts or cashews

Directions: 

1. Combine the soy sauce, honey, sesame seed oil and hot sauce and set aside. 
2. Heat oil in a wok or large nonstick skillet over medium-high heat. 
3. Add bell pepper, onion, 1 Tbsp green onions to pan and stir-fry for 3 minutes or until tender. 
4. Add ginger and garlic and stir fry for 1 minute more. Add rice and water chestnuts. Stir for 5 minutes or until thoroughly heated. 
5. Add soy sauce mixture and cook 2 more minutes. 
6. Sprinkle with remaining 1 Tbsp green onions and nuts. 

Always start out with a small amount of hot sauce and work your way up. I've ruined one too many meals by starting with too much! Each person has a different "HOT" definition so adapt this to your taste. 

Check out this BLOG on how to cook brown rice. You can do this the night before or the morning of the day you plan to make this meal. Then just stick the rice in an airtight container in the fridge to cool. 

Did you know rice also freezes! You can make a big batch of rice and then store it in zip-lock bags in the freezer. 

This recipe is also great with leftover rice and, of course, white rice will work as well. 

You can make this into a meal by adding 1 cup diced cooked chicken or 1 cup rinsed and drained black beans. 

Apple Oat Pancakes
(Gluten-Free, Dairy-Free)

Created by jalene (inspired by a recipe from Cathe Olsen)

Ingredients:

• 1/2 cup gluten-free oat flour (You can make by blending 1/2 cup oats) 
  
• 1/4 cup almond flour (You can make by blending 1/4 cup of raw almonds)
• 1/4 cup brown rice flour
• 2 tsp baking powder
• 1 tsp cinnamon
• 1/8 tsp salt
• 1 apple, core removed, finely grated (see note)
• 1/2 cup milk or milk alternative
• 1 egg, beaten
• 1 Tbsp extra virgin olive oil or coconut oil (melted to liquid)
• 1/2 Tbsp 100% Pure Maple Syrup 

Directions: 

1. Preheat a griddle just under medium heat. 
2. In a blender or food processor, combine all the flours, baking powder, cinnamon, and salt. 
3. Add the apple, milk, egg, maple syrup, and oil and stir until just combined. (Batter will continue to thicken as it sits.)
4. Pour onto griddle and brown on each side.  (See note)

Makes ten 3-inch pancakes

You can use a blender to puree the apple instead or you can use unsweetened applesauce instead of the grated apple. 

These pancakes burn a lot faster than normal pancakes so I cook them at a slightly lower heat for longer. You know when to flip them when the edges on the uncooked side start to look dry instead of wet. 

I don't know about where you live but yesterday was one of the hottest days we've had so far this  year! Days like that you just want something light, quick, and with no cooking! This next gluten-free, dairy-free dish is perfect for just that. You're going to LOVE the taste of the dressing! (It'll make you forget you're being healthy and eating a salad!) Enjoy!
 

Raspberry Vinaigrette Salad Dressing
(Gluten-Free, Dairy-Free, Soy-Free, Corn-Free, Un-Natural Sugar Free)

Created by jalene

Ingredients:

• 1/4 cup extra virgin olive oil or grapeseed oil
• 1/4 cup red wine vinegar
• 2 Tbsp honey
• 1/8 tsp sea salt
• 5 raspberries (see notes)

Directions: 

1. Add all the ingredients except the oil to a blender and mix until smooth. While still blending, slowly add in all the oil until combined. 

Makes almost 2/3 cup. Keep in an airtight container in the fridge. 

  

Almond Raspberry Salad
(Gluten-Free, Dairy-Free, Soy-Free, Corn-Free)

Created by jalene

Ingredients:

• 1 & 1/2 cups romaine lettuce
• 1-2 Tbsp Raspberry Vinaigrette Salad Dressing
• 1-2 Tbsp Toasted Almonds (see notes)
• handful of raspberries 

Directions:

1. Throw it all together and enjoy! 

Makes enough for 1. This salad is also great with other berries and nuts. We have also tried strawberries, blueberries, craisins, and sunflower seeds. 
To add more protein you can add diced cooked chicken as well. 

I was watching Rachel Ray one day and she made this beautiful Pumpkin Penne Pasta dish. I was so excited about it I set out to make it gluten and dairy free. My first couple of attempts were so BLAH. Mostly because the original recipe she had on TV has white wine in it and she said to cook your own pumpkin and puree it. Well...let's just say there's a lot of different sizes of pumpkins and my recipe tasted like you licked the inside of a jack-o-latern. Ha ha. Okay, maybe it wasn't that bad but needless to say, after realizing not any sized pumpkin would do, here is my version of Rachel Ray's Penne Pumpkin Pasta. 

This dinner kind of looks like a hamburger helper meal but it tastes SO MUCH BETTER than one! The great thing it's a spectacular way to get your kids (or husband) to eat squash because it's hidden in the sauce. 
 

Pumpkin Pasta
(Gluten-Free, Corn-Free, Nut-Free, Can be Dairy-Free)
Adapted by jalene from a recipe by Rachel Ray

Ingredients:

• 8 oz gluten-free spiral or penne pasta 
• 2 Tbsp Extra Virgin Olive Oil 
• ½ lb pork sausage (natural with no msg, GF) 
  
• 2 garlic cloves (finely chopped) 
  
• 1 cup pumpkin puree (see note)
• 1 cup chicken broth 
  
• 1/4 cup heavy cream or coconut milk if making dairy-free
  
• 1/8 to 1/4 tsp sea salt 
  
• pinch of fresh ground pepper
• 1/4 tsp dried sage powder
• 1/8 tsp nutmeg 

Preparation:

1. Bring a large pot of water to boil. Salt water, cook pasta to al dente. 
   
2. While pasta is cooking, heat 1 Tbsp olive oil in a large skillet over med-high heat. Add sausage, brown and crumble while cooking. Add garlic and cook 3-4 minutes. 
   
3. In a blender, add squash puree, chicken broth, coconut milk, salt, pepper, 1 Tbsp oil, sage, and nutmeg. Blend until smooth.
4. Pour sauce over sausage, add pasta and stir until combined. Serve warm.

Makes 5 cups

*You can use canned pumpkin or you can make your own by following these directions: 

1. Preheat oven to 425. Split squash in half, scoop our seeds, rinse and dry them, drizzle with olive oil, and place on a small baking sheet. Cook until tender. 
   
2. Scoop our squash and add to food processor. Puree until smooth.
3. Freeze bags with 1 cup puree for easy future use. 

*I noticed my brown rice noodles sucked up a lot of the moisture from the sauce after being in the fridge overnight so if you're having leftovers, you can add a little more chicken stock to revive it. 

*My 1 year old has a hard time eating rice noodles. I think it's a texture thing. I got her to eat this meal by cutting up the noodles very small and adding 1/2 cup hot chicken broth to make a soup. She loved it then! 

Here is another great Milk Alternative for you. It's one that I came up with after combining a couple of other different Almond Milk recipes. If you haven't ever researched it, there are a lot of different methods out there- some with blanching the almonds, some with not, some with soaking overnight, and some with grinding to a meal first... This is our favorite combination. 

This recipe is for Plain Almond Milk but you can easily make Vanilla Almond Milk by adding 1 & 1/2 tsp of gluten free vanilla.

Almond Milk 
(Gluten-Free, Dairy-Free, Soy-Free, Corn-Free, Refined Sugar-Free)
Created by jalene

Ingredients: 

• 1 cup of raw almonds (with skin or blanched)
• 2 cups water
• 3 & 3/4 cups water
• 1/4 tsp sea salt
• 1 Tbsp 100% Pure Maple Syrup (optional)

Directions: 

1. Thoroughly rinse the raw almonds in a strainer. (See note)
2. Lightly dry and place the raw almonds on a cookie sheet and bake for 15 minutes on 300 F.
3. Transfer the hot, toasted almonds into an airtight container with the 2 cups of water. Store in the refrigerator overnight or at least 6-8 hours. 
4. Drain and rinse almonds from soaking water. Place in blender along with 3 & 3/4 cups water, salt, and maple syrup. Blend on high for 1 minute. 
5. Strain milk through a metal strainer. Mine looks like this:

You may need to work the liquid through, scraping the pulp away. (SAVE THE PULP! I keep it in an airtight container in the fridge until I'm ready to use it. See below to find out 2 options you can use it for later.) 

Store milk in an airtight container in the fridge. Lasts about 3-5 days. 
Makes 4 cups Almond Milk with about 1/2 cup leftover pulp. 

We rinse and toast our almonds before making our milk due to alleric reactions by eating them raw. Reactions for me involve itchy ears and an irritated throat. Often times, patients will come to my husband saying they think they are allergic to different kinds of nuts, fruits, or vegetables when in fact, after being tested by my husband, are ACTUALLY allergic to the pesticides and chemicals they are treated with.  Washing your fruits and vegetables alone is not enough to remove these unwanted substances because they have ALREADY been power-washed before they come to you. Studies show they STILL have remnants of chemicals, hence the dirty dozen list. 

If you notice a slight reaction with something you are eating, try eating the organic version and see if you still experience the same reaction. For example, non-organic apples give me itchy ear and an irritated throat but organic apples, of the same variety, DO NOT.  Other possible allergic reactions may include: sinus problems, puffy or tingling lips, bloated stomach, stomach ache, diarrhea, headaches, and migraines. Remember, if you experience a SEVERE allergic reaction to a food, consult an allergy doctor FIRST before experimenting. 

My husband, Dr. Nielsen, says clinically, 95% of all headaches, especially migraines are caused by a food sensitivity (unless there has been severe brain trauma). Pretty interesting stuff when you start to learn more.   

I like to use everything I can from the almonds because the leftover pulp does have some great fiber and nutrients remaining in it. Plus, almonds can be expensive so it's a great way to not waste! Here are some options on what to use it in: 

Option #1: 
I use the pulp in my APPLE OAT PANCAKES. It fits in great! 

Option #2: 
I use the pulp in smoothies. Try this one: Super-Healthy Almond Smoothy