gluten free

Sundried Tomato & Spinach Scampi (GF, DF)

Dinner, Recipes

INGREDIENTS  

  • 8 oz Fettuccini (Gluten Free)
  • 2-3 tbsp Butter (Plant Based Sub)
  • ¼ cup Sundried Tomatoes (Julien Style)
  • 1 cup Vegetable Broth
  • 2 Garlic Cloves (minced or pressed)
  • 2 cup Spinach
  • 1 lb. Shrimp (Peeled and Tail Off)
  • 1 tsp Pepper
  • Salt (To Taste)
  • Parmesan Cheese (Optional – Vegan options sub)
  • Red Pepper Flakes (To Taste)

INSTRUCTIONS 

  • Bring pot of water to a boil and cook pasta until al dente.
  • In a small bowl, combine vegetable broth with sundried tomatoes and let sit for about 5 minutes.
  • While sundried tomatoes are soaking, heat a large non-stick pan over medium heat and add butter and garlic. Sauté garlic until fragrant, about one minute.
  • Add pepper and shrimp to pan and cook over medium heat until shrimp start to turn pink. Add sundried tomatoes, broth, red pepper flakes and spinach.
  • Increase heat to medium high and simmer until shrimp are cooked and sauce reduces by 1/2.
  • Once pasta is done, drain and lightly salt. Add cooked pasta and mix in sauce. Serve immediately and top with cheese (optional)

Sundried Tomato & Spinach Scampi

  • 8 oz Fettuccini ((Gluten Free))
  • 2-3 tbsp Butter ((Plant Based Sub))
  • ¼ cup Sundried Tomatoes ( (Julien Style) )
  • 1 cup Vegetable Broth
  • 2 Garlic Cloves ( (minced or pressed))
  • 2 cup Spinach
  • 1 lb. Shrimp ((Peeled and Tail Off) )
  • 1 tsp Pepper
  • Salt ((To Taste))
  • Parmesan Cheese ((Optional – Vegan options sub))
  • Red Pepper Flakes ((To Taste))

  1. Bring pot of water to a boil and cook pasta until al dente.

  2. In a small bowl, combine vegetable broth with sundried tomatoes and let sit for about 5 minutes.

  3. While sundried tomatoes are soaking, heat a large non-stick pan over medium heat and add butter and garlic. Sauté garlic until fragrant, about one minute.

  4. Add pepper and shrimp to pan and cook over medium heat until shrimp start to turn pink. Add sundried tomatoes, broth, red pepper flakes and spinach.

  5. Increase heat to medium high and simmer until shrimp are cooked and sauce reduces by 1/2.

  6. Once pasta is done, drain and lightly salt. Add cooked pasta and mix in sauce. Serve immediately and top with cheese (optional)

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Banana Nut Protein Baked Oats (Gluten Free & Dairy Free)

Breakfast, Dessert, Recipes

INGREDIENTS  

  • 1 Scoop Vanilla Protein (Plant Based)
  • ¼-½ Cup Oats
  • 1 Banana (Small-Medium)
  • ½ Tsp Baking Powder
  • ¼ Cup Egg Whites
  • ¼ Cup Almond Milk (Vanilla Unsweetened)
  • 2 Tbsp Chocolate Chips
  • 2 Tbsp Walnuts Optional

INSTRUCTIONS 

  • Preheat oven to 350°F.
  • Mix all ingredients, except the chocolate chips, in a small oven safe bowl or dish. Once mixed, clean edges of the bowl to prevent any small pieces of batter from burning.
  • Top with chocolate chips and bake for 20-25 minutes. The top should be lightly browned but center should be soft. Avoid overcooking because it will dry out the dish. You want it to be a mushy consistency.

NOTES

485 Cal, 56.6 Carbs, 16.3 Fat, 32.5 Protein

You can reduce the sugar/carbs by using sugarfree chocolate chips. 

Banana Nut Protein Baked Oats (Gluten Free & Dairy Free)

Gluten free and Dairy free baked protein oats, perfect for a post workout meal or a guilt free dessert. No added sugar.

  • 1 Scoop Vanilla Protein (Plant Based)
  • ¼-½ Cup Oats
  • 1 Banana (Small-Medium)
  • ½ Tsp Baking Powder
  • ¼ Cup Egg Whites
  • ¼ Cup Almond Milk (Vanilla Unsweetened)
  • 2 Tbsp Chocolate Chips
  • 2 Tbsp Walnuts (Optional)

  1. Preheat oven to 350°F.

  2. Mix all ingredients, except the chocolate chips, in a small oven safe bowl or dish. Once mixed, clean edges of the bowl to prevent any small pieces of batter from burning.

  3. Top with chocolate chips and bake for 20-25 minutes. The top should be lightly browned but center should be soft. Avoid overcooking because it will dry out the dish. You want it to be a mushy consistency.

485 Cal, 56.6 Carbs, 16.3 Fat, 32.5 Protein

You can reduce the sugar/carbs by using sugarfree chocolate chips. 

Breakfast, Dessert

Air Fried Pineapple Rings

Dessert, Recipes

INGREDIENTS  

  • 1 Pineapple (or Canned Pineapple Rings)
  • 1 tsp Cinnamon
  • 2 tbsp Brown or White Sugar

Batter

  • ½ Cup Gluten Free Flour (or regular flour if not gluten free)
  • ½ tsp Vanilla
  • ½ tsp Baking Powder
  • ⅛ tsp Nutmeg Powder
  • 1 tsp Cinnamon
  • 1 Egg
  • ⅙ Cup Milk or Almond Milk

INSTRUCTIONS 

  • Mix all batter ingredients in a bowl.
  • Preheat air fryer on 400°F and then line the bottom with parchment paper and lightly spray with non-stick spray.
  • Cut Pineapple into ¼ inch rings or use canned rings. Once cut, dry with a paper towel. If you don’t dry the pineapple, the batter won’t stick when transferring to air fryer.
  • Dip pineapple ring in the batter and place in air fryer, at least ½ inch apart from each other.
  • Air fry on at 400° for 5 minutes and then flip over and air fry for another 5 minutes. Carefully removed and sprinkle with sugar and cinnamon. Serve immediately to prevent the rings from becoming soggy.

Gluten Free Air Fried Pineapple Rings

  • 1 Pineapple (or Canned Pineapple Rings)
  • 1 tsp Cinnamon
  • 2 tbsp Brown or White Sugar

Batter

  • ½ Cup Gluten Free Flour (or regular flour if not gluten free)
  • ½ tsp Vanilla
  • ½ tsp Baking Powder
  • ⅛ tsp Nutmeg Powder
  • 1 tsp Cinnamon
  • 1 Egg
  • ⅙ Cup Milk or Almond Milk

  1. Mix all batter ingredients in a bowl.

  2. Preheat air fryer on 400°F and then line the bottom with parchment paper and lightly spray with non-stick spray.

  3. Cut Pineapple into ¼ inch rings or use canned rings. Once cut, dry with a paper towel. If you don't dry the pineapple, the batter won't stick when transferring to air fryer.

  4. Dip pineapple ring in the batter and place in air fryer, at least ½ inch apart from each other.

  5. Air fry on at 400° for 5 minutes and then flip over and air fry for another 5 minutes. Carefully removed and sprinkle with sugar and cinnamon. Serve immediately to prevent the rings from becoming soggy.

Dessert

Blueberry Protein Pancakes

Breakfast, Recipes

Looking for a good post-workout breakfast? Or a high protein breakfast that doesnt include eggs? Try these Blueberry Protein Pancakes made of simple ingredients.

  • In a processor or blender, add all dry ingredients and pulse until oats are ground into a fine powder. For protein, I like to use Nature’s Best Vanilla Vegan Protein.
  • Transfer mix to a medium bowl and add vanilla and water. Mix until well combined and then add blueberries.
  • Heat a non-stick pan over medium heat and spray or grease pan.
  • Divide batter into 4 pancakes and cook until edges turn brown (2-3 minutes). This will depend on your stove and pan. I recommend lifting an edge up and ensuring that the pancake does not fall apart before flipping.
  • Flip and cook other side until brown.
  • Serve warm and top with maple syrup or Walden Farms syrup for a low calorie option.

INGREDIENTS  

  • ½ cup Oats
  • 1 scoop Vanilla Protein
  • ½ tsp Vanilla Extract
  • ½ tsp Cinnamon
  • ½ cup Blueberries
  • ⅔-¾ cup Water
  • ½ tsp Baking Powder

INSTRUCTIONS 

  • In a processor or blender, add all dry ingredients and pulse until oats are ground into a fine powder.
  • Transfer mix to a medium bowl and add vanilla and water. Mix until well combined and then add blueberries.
  • Heat a non-stick pan over medium heat and spray or grease pan.
  • Divide batter into 4 pancakes and cook until edges turn brown (2-3 minutes). This will depend on your stove and pan. I recommend lifting an edge up and ensuring that the pancake does not fall apart before flipping.
  • Flip and cook other side until brown.
  • Serve warm and top with maple syrup or Walden farms syrup for a low calorie option.

Blueberry Protein Pancakes

  • ½ cup Oats
  • 1 scoop Vanilla Protein
  • ½ tsp Vanilla Extract
  • ½ tsp Cinnamon
  • ½ cup Blueberries
  • ⅔-¾ cup Water
  • ½ tsp Baking Powder

  1. In a processor or blender, add all dry ingredients and pulse until oats are ground into a fine powder.

  2. Transfer mix to a medium bowl and add vanilla and water. Mix until well combined and then add blueberries.

  3. Heat a non-stick pan over medium heat and spray or grease pan.

  4. Divide batter into 4 pancakes and cook until edges turn brown (2-3 minutes). This will depend on your stove and pan. I recommend lifting an edge up and ensuring that the pancake does not fall apart before flipping.

  5. Flip and cook other side until brown.

  6. Serve warm and top with maple syrup or Walden farms syrup for a low calorie option.

Breakfast

Strawberry Raspberry Mini Muffins – Gluten Free & Dairy Free

Appetizers, Snacks & Sides, Dessert, Recipes

Gluten Free, Dairy Free, Oat Free and Keto Friendly… WHATT! Does it even taste good? YES! These mini muffins are so good that the reason there is only a small batch is because I ate half the batter. They are ready in under 30 minutes and are friendly to most diets, making them a great snack if you are having people over. The “sugar” that is used is by Swerve so it is friendly to most Keto diets and people that are regulating insulin.

Instructions

  • Preheat oven to 350°F and line or spray mini muffin baking sheet.
  • In a large mixing bowl, combine all ingredients except the strawberries and mix until well combined and raspberries are fully mixed in.
  • Carefully fold in the strawberries.
  • Fill each muffin container up so they are about ¾ full.
  • Bake on middle rack for 10-12 minutes. Avoid overcooking, since we are using almond flour we want them to be slightly under cooked or perfectly done so they don’t dry out.
  • Top with sliced strawberries and enjoy!

INGREDIENTS  

  • 2 Cups Almond Flour
  • 2 Eggs
  • 1 tbsp Lemon Juice
  • 2 tbsp Coconut Oil, Vegetable Oil or Olive Oil
  • ½ Cup Swerve Confectioners Sweetener
  • 1 tsp Vanilla Extract
  • ½ tsp salt
  • ½ Cup Raspberries
  • ½ Cup Diced Strawberries

INSTRUCTIONS 

  • Preheat oven to 350°F and line or spray mini muffin baking sheet.
  • In a large mixing bowl, combine all ingredients except the strawberries and mix until well combined and raspberries are fully mixed in.
  • Carefully fold in the strawberries.
  • Fill each muffin container up so they are about ¾ full.
  • Bake on middle rack for 10-12 minutes. Avoid overcooking, since we are using almond flour we want them to be slightly under cooked or perfectly done so they don’t dry out.
  • Top with sliced strawberries and enjoy!

Strawberry Raspberry Mini Muffins – Gluten Free & Dairy Free

  • 2 Cups Almond Flour
  • 2 Eggs
  • 1 tbsp Lemon Juice
  • 2 tbsp Coconut Oil, Vegetable Oil or Olive Oil
  • ½ Cup Swerve Confectioners Sweetener
  • 1 tsp Vanilla Extract
  • ½ tsp salt
  • ½ Cup Raspberries
  • ½ Cup Diced Strawberries

  1. Preheat oven to 350°F and line or spray mini muffin baking sheet.

  2. In a large mixing bowl, combine all ingredients except the strawberries and mix until well combined and raspberries are fully mixed in.

  3. Carefully fold in the strawberries.

  4. Fill each muffin container up so they are about ¾ full.

  5. Bake on middle rack for 10-12 minutes. Avoid overcooking, since we are using almond flour we want them to be slightly under cooked or perfectly done so they don't dry out.

  6. Top with sliced strawberries and enjoy!

Chipotle Veggie & Shrimp Tacos

Dinner, Recipes

Looking for a Gluten Free, Dairy free and Soy free dish? Look no more! This bowl is packed with nutrients, flavor and antioxidants. The bulk of this meal is vegetables so you will have no problem hitting your veggie intake goal if you make this. It is also very easy to meal prep or tailor to your diet. Simple skip the shrimp to make it a vegan meal or add some chicken to change the protein.

Due to some health concerns of people really close to me, I have been trying to cook Gluten and Dairy free meals. At first I thought that I would have to sacrifice taste but I was very wrong. I found that when you eat gluten and dairy free, you are often actually eating healthier because you resort to more vegetables to fill the meals. It also forces you to get our of your comfort zone and try new things.

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INGREDIENTS  

  • ½ tsp Ancho Chipotle Powder
  • ½ tsp Salt
  • ½ tsp Pepper
  • ½ tsp Garlic Powder
  • ½ tsp Onion Powder
  • 1 Stalk Broccoli (about 1 cup)
  • 1 Baby Bell Pepper (about ½ cup)
  • 1 Zucchini
  • 1 Poblano Pepper
  • 1 Medium Sweet Potato
  • ½ Red Onion
  • Olive Oil
  • 15-20 Shrimp Prawns

INSTRUCTIONS 

  • Preheat oven at 425°F.
  • In a small bowl, combine all spices and set aside.
  • Wash and dry all produce. Cut Broccoli into bite size pieces, cut zucchini, sweet potato, poblano pepper, bell pepper and onion into ¼in cubes.
  • Combine all ingredients in a large bowl with a drizzle of olive oil.
  • Lay flat on a parchment paper lined baking pan and bake in the oven for 25 minutes. Stirring half way through. Note: Depending on how large the sweet potatoes pieces are, you may need a few extra minutes.
  • While veggies are cooking, detail the prawns, rinse and pat dry.
  • Heat a medium frying pan over medium high heat and drizzle olive oil in pan. Sauté shrimp with a dash of salt until pink and lightly browned on each side.
  • Once veggies are done, remove from oven and combine with shrimp. Serve over quinoa, rice or in a wrap.

Chipotle Veggie Shrimp Tacos

  • ½ tsp Ancho Chipotle Powder
  • ½ tsp Salt
  • ½ tsp Pepper
  • ½ tsp Garlic Powder
  • ½ tsp Onion Powder
  • 1 Stalk Broccoli (about 1 cup)
  • 1 Baby Bell Pepper (about ½ cup)
  • 1 Zucchini
  • 1 Poblano Pepper
  • 1 Medium Sweet Potato
  • ½ Red Onion
  • Olive Oil
  • 15-20 Shrimp Prawns

  1. Preheat oven at 425°F.

  2. In a small bowl, combine all spices and set aside.

  3. Wash and dry all produce. Cut Broccoli into bite size pieces, cut zucchini, sweet potato, poblano pepper, bell pepper and onion into ¼in cubes.

  4. Combine all ingredients in a large bowl with a drizzle of olive oil.

  5. Lay flat on a parchment paper lined baking pan and bake in the oven for 25 minutes. Stirring half way through. Note: Depending on how large the sweet potatoes pieces are, you may need a few extra minutes.

  6. While veggies are cooking, detail the prawns, rinse and pat dry.

  7. Heat a medium frying pan over medium high heat and drizzle olive oil in pan. Sauté shrimp with a dash of salt until pink and lightly browned on each side.

  8. Once veggies are done, remove from oven and combine with shrimp. Serve over quinoa, rice or in a wrap.