Here’s a burger your mouth, belly and heart can all agree upon! Best part? These mushroom kale burgers hold together fabulously whether you want to enjoy them oil-free with Avocado Pesto topping, or grilled (with a touch of oil).
Gluten free, plant-based and vegan, allium free (no onions, no garlic), nut free, soy free, corn free, 100% whole food based, and easily nightshade free as well!
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Whether you steam or fry them, these falafel are a cinch to make and pack up for your next picnic!
Fried falafel are hands-down delicious. They are crispy and firm on the outside and spongy soft on the inside. But…they’re fried. Steaming maximizes the nutritional profile and results in a falafel that is made in 20 minutes and maintains a firm texture, inside and out. So feel free to toss these into your salad, roll them up in a quinoa wrapper (as shown) or pop them into your mouth as you’re lounging on the picnic blanket. Which way will you enjoy falafel next?
This recipe was inspired by the Smitten Kitchen and modified to make this gluten free, plant based and vegan, allium free (no onions, no garlic), nightshade free, corn free, soy free and oil-free (steamed) recipe. We love it with the oil-free cauliflower tahini sauce. 🙂
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These crispy-on-the outside-soft-on-the-inside english muffin-like discs deftly transition from breakfast to lunch any day of the week. Shown here with a white bean and avocado filling (recipe included), you can load these up with your favorite sweet or savory filling, instead.
Arepas originated in the region that now spans Columbia and Venezuela and are traditionally made from corn. Today there are dozens (upon dozens) of distinct ways to prepare this naturally gluten free bread. Each one of the techniques involve transforming a handful of simple ingredients into irresistible deliciousness. This recipe was inspired by America’s Test Kitchen. The challenge is that my son doesn’t tolerate the corn-based masarepa that is the foundation of most recipes. To get around this, I used cream of rice to develop this alternate approach that is yeast free, corn free, soy free, xanthan gum free, nightshade free, Low FODMAP, gluten free, plant-based and vegan.
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Combine the best of many cultures with this one-skillet vegetable pie! This recipe is made using the approach of a frittata together with the tummy-friendly goodness that is handvo (substitute idli) batter…and looks a little like a pizza. The result? A veggie loaded dish that can be eaten for breakfast, lunch, dinner or any meal in between!
Most of the vegetables are hidden inside each slice (with only a smattering on top). But, feel free to split the veggies evenly between the batter and the topping. You might even enjoy cheese sprinkled over top of the vegetables! This recipe, as shown, is gluten free, plant-based and vegan, allium free (no onions, no garlic) soy free, corn free, chickpea-free, nightshade free and made without processed ingredients or xanthan gum.
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Craving something savory? Try out this Indian savory cake!
Of the dozens of savory cake options out there to satisfy my savory-tooth, handvo is, hands down, my (and my Dad’s) favorite. Why? 1) It’s made with inexpensive, easy-to-find ingredients. 2) Its leavened via fermentation (no bakers yeast, starter or eggs required). Also, 3) the process of fermentation reduces phytates and helps maximize our absorption of the nutrients in the brown rice and split-lentils(dal) that are the foundation of this dish. Of course, what really ‘takes the cake’ is that handvo is 4) dang delicious (with or without vegetables) and, when made in just the right way, has a 5) moist-yet-not-dense texture.
Traditionally made using yogurt, this dairy-free handvo skips the yogurt culture altogether in favor of overnight fermentation. So, you can have handvo whether you’re gluten free, plant-based and vegan, allium free (no onions, no garlic), soy free, corn free, nut free, nightshade free…or not!
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Hearty, hydrating and packed with flavorful veggies and herbs, ribollita is as fun to make as it is to eat. The ‘fun’ part is probably because the hodgepodge of ingredients reminds me of one of my favorite childhood stories: Stone Soup.
In Marcia Brown’s version, the story goes something like this: 3 travel-worn visitors enter a town with the hopes of getting a meal and a place to rest. The townspeople are wary of these strangers and determined to not help them. Realizing the miserliness of the townspeople the visitors get creative and announce their decision: they will make stone soup! Curiosity drives the townspeople to slowly open their pantries and, eventually, their hearts as the visitors prepare a rich soup ‘fit for the king.’ They all experience how fun and fulfilling it is when people change their negative perceptions of each other…and eat together. 🙂
The visitors build a sense of community one ingredient at a time from salt and pepper to carrots, cabbage, potatoes and more! I’d like to think the same is possible with this Ribollita. Gluten free, plant-based and vegan, allium free (no onions, no garlic), soy free, corn free, nightshade free and yummy! See recipe notes for the quicker Instant Pot version.
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Thick, rich and chunky–just like chowder should be!
Paired with Japanese yams (sweet potatoes), the sautéed-cauliflower cream goes a long way to add depth of flavor. Serve it ‘as is,’ or with a minced dill garnish, or crushed chipotle peppers (for a smoky flavor) or a sprig of thyme…or whatever else your creative mind can think of. 🙂
Inspired by April McGregor’s chowder recipe in her book, Sweet Potatoes, this recipe was modified to fit within our family’s dietary constraints. Gluten free, grain free, allium free (no onions or garlic), corn free, soy free, plant-based & vegan, nut free, nightshade free and yummy!
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4 ingredients. 15 minutes. Infinite possibilities!
Traditionally made with wheat-based flour and eggs, this recipe relies on the complete protein of quinoa to create a similar texture and look as its inspiration. While there is considerably less fat, quinoa has a distinct flavor that will benefit from the use of herbs, spices and accompaniments to better approximate its counterpart. I’ll be posting recipe ideas and suggestions from time to time, like Crepes with Chocolate Ganache, to help you navigate that path.
See the recipe notes for a sweet version of this recipe. Plant-based and vegan, legume free, corn free, soy free, nut free, nightshade free and low FODMAP in any serving size. 🙂
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Need lunch in a pinch? Try this vitamin C-packed South Indian variation of upitu (upma)! It’s been known to stave off ‘hangry’ kids and adults…without feeling guilty about what’s going into their bellies in the process.
Pre-packaged broccoli florets and frozen peas help with prep time but you can easily vary the vegetables based on the ingredients in your fridge or freezer. Check out the recipe notes section to see how!
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This plant-based-take on an old-world Spanish favorite can easily transition from appetizer to meal any day of the week!
Also called Spanish omelette, tortilla de patatas or tortilla de papas, the traditional egg-based version of this dish usually needs to be chilled to achieve the desired consistency. The good news? This plant-based version can be enjoyed out of the oven or chilled overnight 🙂
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