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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Rich, creamy and delightful, this dessert is a bit like tres leches cake combined with peaches.
No matter what the temperature is outside, I know it’s springtime when peaches appear at my local grocer. We can’t get enough of these juicy, sweet stone fruits. As shown here, these little personal-sized cakes are gluten free, plant based and vegan, corn free, soy free, made without xanthan gum and are free of refined sugar.
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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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Light and fluffy pancakes that make your mouth and tummy smile? Yes, please! We love that they’re quick to make and easy to eat on-the-go (just like that).
A reader of mine once wisely observed that one can never have too many pancake recipe options. I completely agree. 🙂 This recipe is adapted from Kitchen Treaty and is just as scrumptious whether you’re gluten free, corn free, plant-based and vegan, nut free, oil free, Low FODMAP, nightshade free and avoiding refined sugars, or not!
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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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Hearty and aromatic, this Instant Pot Moroccan-inspired chickpea stew tastes even better the next day. So make a full pot on the weekend and serve it up throughout the week! Enjoy it with rice and yogurt or even layered inside of sourdough pitas with a creamy sauce.
My favorite part about making Moroccan stew is that my curious 5 year old loves to help out. That might mean adding ingredients into the pot from his learning tower or snacking on leftover raw veggies from the sidelines. Sometimes he asks for his own little pot so we can pretend to make dueling stews! Either way it’s always a bonus (for me) when mundane ‘means to an end’ meal prep transforms into bonding time. 🙂
Sprouting the chickpeas adds a nutritional boost and helps make them more digestible for little bellies. Here’s a link to how to sprout chickpeas and other legumes. However, soaked chickpeas can be used as well. The version pictured here is gluten free, plant-based and vegan, allium free (no onions, no garlic), nut free, soy free, corn free and nightshade free. See Recipe Notes for the stove-top instructions.
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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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Do you like the idea of eating buckwheat but not the intensity of its flavor? Try out these crispy-on-the-outside-soft-on-the-inside, easy-peasy waffles. The tapioca flour helps neutralize the buckwheat-y flavor a bit and lends a lighter texture than the Buckwheat Waffles I recipe.
A friend of mine recently confided that while her body feels good when she eats buckwheat, the flavor was just a bit overpowering and difficult to balance. I divulged that, for all of its minerals, antioxidants and low-glycemic properties, it was years before this pseudo-grain was accepted by my taste buds as well. Maybe if I had this recipe it would have sped up the process. 🙂
This approach to adding starch to the buckwheat was inspired by Brittany Angell. She is a bit of a genius and has the flour-to-starch ratio in gluten-free breads down to a science. With a little tinkering and a small leap of logic, I was pleased to see this ratio successfully result in a grain free, plant-based & vegan, soy free, nut free, low FODMAP, nightshade free waffle as well!
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There’s something vibrant and energizing about the herbs and spices used to make tabbouleh. Also known as tabouli, tabbouli, tabouleh, etc., there are probably as many variations in how to spell it as there are ways to make this appetizer 🙂 This post shows one way to make tabbouleh using quinoa as the gluten free substitute to bulgur/couscous. Feel free to tinker with the ratios and proportions of parsley, mint, tomatoes/cucumbers, cinnamon, allspice, etc. to find your favorite version of deliciousness that is tabbouleh!
This recipe was inspired by one of the parents’ creations for my son’s class during a unit on global celebrations. The kiddos ‘traveled’ to different countries and learned about the foods, customs and other traditions unique to the places they ‘visited.’ They even entered their findings into a special passport. It was adorable…and impactful! My son had so many questions and nuggets of wisdom to share about ethnic diversity and the idea of being one global family. I learned a thing or two…or 100…as well, including how much I love tabbouleh.
Gluten free, plant-based and vegan, allium free (no onions, no garlic), low FODMAP, soy free and corn free with an easy nightshade free option.
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