Posts Tagged ‘gluten free’

Healthy Queso Dip

quesoA friend of mine gave me this recipe and it is really good for a lower fat version of queso dip! And, there is no cheese in it! It is filled with good ingredients. Pair it with some veggies and you will be getting a healthy snack that seems way too good to be healthy! This queso is filled with potassium and vitamin A. Enjoy!



  • 2 Tablespoons chopped shallots
  • 1 cup (about 7 ounces) chopped Yukon gold potatoes (you can leave the peel on)
  • ¼ cup chopped carrots (about 1 small carrot)
  • ⅓ cup chopped onion (I used frozen)
  • 1 cup water
  • ¼ cup raw cashews (soaked for 1-5 hours and drained if you your blender is weak)
  • 4Tablespoons unsalted butter (I used Kerrygold Grassfed Butter)
  • 2 teaspoons sea salt
  • ¼ teaspoon garlic, minced (about 1 medium clove)
  • ¼ teaspoon Dijon mustard
  • 1 Tablespoon freshly squeezed lemon juice (optional, but add it if you have it)
  • ¼ teaspoon black pepper
  • pinch of cayenne pepper
  • 1 small jalapeno, seeds discarded, diced (about 3 Tablespoons)
  • ½ cup frozen fire-roasted organic corn, defrosted
  • ¾ cup cooked pinto or black beans, rinsed and drained if using canned

In a medium saucepan, add the shallots, potatoes, carrots, onion and water and bring to a boil. Lower to a simmer and cook, covered, for 15 minutes, or until vegetables are very soft.

Place the cashews, butter, salt, garlic, mustard, lemon juice, black pepper, and cayenne in a blender or food processor. Add the softened vegetables and cooking water to the blender or food processor and process until perfectly smooth.

Pour sauce back into pot, and add the jalapeno, corn, and beans. Warm over medium-low heat for 4-6 minutes. Can be made ahead and reheated.


8 Servings/Per Serving: 227 Calories, 13g Fat, 3g Fiber, 5g Sugar, 3g Protein

Carrot Cake Granola

carrot granolaThis carrot cake granola is the perfect way to sneak a veggie in your morning routine or snack. It tastes delicious plain or when added to yogurt or milk. It has just a hint of sweetness from the maple syrup and is loaded with nuts. If you need extra sweetness, you can add raisins to it after it is baked.






  • 2 cups gluten free oats
  • 1 cup freshly shredded carrots
  • 1 cup pecans pieces
  • 1 cup walnuts pieces
  • 1/2 cup shredded unsweetened coconut
  • 1/4 cup maple syrup
  • 1/4 cup coconut oil, melted
  • 1 tsp ground cinnamon
  • 1/2 tsp sea salt
  • 1/4 tsp ground ginger
  • 1/8 tsp ground nutmeg

Preheat oven to 350 degrees. Line a large baking sheet with parchment paper. Mix oats, carrots, pecans, walnuts and coconut in a large bowl. Mix all spices together in small bowl. Add all ingredients together to large bowl and mix well. Bake for 20 minutes and let cool.

Spaghetti Squash Pizza Pie

spaghetti pie (2)Are you looking for a healthy alternative to pizza? This spaghetti squash pizza pie can be customized to cater to anyone! It’s gluten free, low carb and paleo friendly and can be made vegetarian by removing the meat. Add the toppings you like and make it your own.

My mom cooked this up for me last week and it was delicious! I had to snap a pic and share it.





  • 1 large spaghetti squash, halved lengthwise & seeded
  • 1 lb ground turkey
  • 1/2 cup onion, diced (I like to use frozen)
  • 2 cups spinach, chopped
  • 1/2 cup red pepper, diced
  • 2/3 cup mushrooms, diced
  • 1 cup pizza sauce (no sugar added)
  • 1 tsp dried basil
  • 1/2 tsp garlic powder
  • 1 tsp dried oregano
  • 1/4 tsp pepper
  • 1/2 tsp sea salt
  • 3 eggs, whisked

Preheat oven to 400 degrees. Place spaghetti squash cut side down on a baking sheet. Bake 25 minutes. After removing from oven, reduce heat to 350 degrees. Meanwhile, cook ground turkey and onion together until no longer pink and break up into tiny pieces.

Carefully shred inside of spaghetti squash with a fork, removing threads and place in a 8×8 greased baking dish. Add remaining ingredients except eggs and mix well. Lastly, add whisked eggs to baking dish and mix together. Bake 1 hour. Let it sit 5 minutes before cutting and serving.

Green Smoothie Bowl

smoothie bowlI love smoothies and start almost everyday with one. They are packed with nutrients, fiber and protein to keep you satisfied for hours. Every once in awhile I feel like eating something and not just drinking a smoothie. This green smoothie bowl is the perfect alternative. You still get all the nutrients of a smoothie but the satisfaction of sitting down to eat something. If you haven’t tried the Trader Joe’s Super Seed Blend – it’s a delicious way to add in extra nutrients (including iron) and a little crunch to this, yogurt or oatmeal.





  • 1/2 cup unsweetened almond milk
  • 1 serving of chocolate or vanilla protein powder (I like Tera’s whey)
  • 1 large handful spinach
  • 1 frozen banana
Blend ingredients together and add toppings.
  • 2 tbsp Trader Joe’s Super Seed Blend (chia, buckwheat, cranberries, hemp seeds and coconut chips)
  • 2 tbsp rolled oats

Crockpot Italian Chicken & Quinoa

italian chickenEasy, delicious and healthy!  Another simple crockpot meal. I love how stress-free it is using my crockpot and the chicken is always cooked perfectly – the chicken is never too dry. I found this on pinterest and think it is a keeper in the recipe stash so now I am sharing it.

When I dished it out it ended up having this beautiful heart shape. Perfect for a heart-healthy meal on valentine’s weekend!





  • 1lb organic chicken breast
  • 1 cup chopped onion (I used frozen)
  • 1 cup chopped celery
  • 1 cup chopped carrots
  • 1 1/2 tsp minced garlic
  • 3/4 cup uncooked quinoa (rinsed)
  • 14.5oz can fire roasted diced tomatoes
  • 4 cups organic chicken broth (if you like more soup-like, do 6 cups)
  • 1/4 tsp red pepper flakes
  • 1 tbsp dried oregano
  • 1 tbsp dried basil
  • salt & pepper to taste (I did about 1 tsp of each)

Add the broth in the bottom and all the other ingredients. Cover and cook on low for 6-8 hours or until carrots are soft. Remove chicken and shred. Add back in and stir. Taste and add any additional seasonings. I topped my with feta and it tasted great!

Coconut Encrusted Chicken Tenders

coconut chicHere is a healthy and delicious way to enjoy chicken the whole family will like. If your kids like chicken fingers, this is a great healthy alternative.

It goes great on salad and also tastes good cold the next day for lunches. Pair it with a good dipping sauce. I personally like the Bolthouse Farms dressings because they are made with yogurt and very low calorie so I served it with the Bolthouse Farms honey mustard. Thank you, Angie for recommending this to me. She found on and also took this great photo for me!



  • 1 1/4 lb organic chicken breast tenders
  • 2 eggs
  • 1/4 cup coconut flour
  • 1 1/4 cup unsweetened coconut flakes
  • 2 tbsp. arrowroot starch (optional)
  • 1 tbsp. coconut sugar
  • 1 tsp paprika
  • 1/2 tsp ground ginger
  • 1 tsp powdered garlic
  • 1 tsp salt
  • 1/2 tsp pepper

Preheat oven to 400F. Line cookie sheet with parchment paper and coat with cooking spray. Beat eggs in bowl. Mix up the breading in a shallow dish with the remaining ingredients. Dip chicken in eggs and then coat in breading mixture. Transfer to cookie sheet and bake 10 minutes, then flip and bake 10 minutes.

5 Servings; Per Serving: 288 Calories, 15g Fat, 4g Fiber, 4g Sugar, 27g Protein




Balsamic Chicken

balsamic chic

This balsamic chicken makes an easy dinner to prepare and you can even double the recipe so you have leftovers for lunch for the week. I like to use the Trader Joe’s organic breast tenders because they are littler and cook faster.

The chicken goes great on salad. Marinate it in the morning for a quick and easy dinner with only 20 minutes of baking time. I paired it with brown rice and a big spinach salad. Perfect filling & satisfying meal!






  • 1lb chicken breast (I like to use TJ’s Organic Chicken Breast Tenders)
  • 1/4 cup balsamic vinegar
  • 2 tbsp avocado oil (or olive oil)
  • 1 tsp salt
  • 1 tsp pepper
  • 1 tsp garlic powder
  • 1 tsp dried oregano
  • 1 tsp dried basil

Marinate for 1 hour in pyrex dish. Bake on parchment paper on 350 degrees for 8-10 minutes each side. Top on salad or eat with some veggies!

4 Servings/Per Serving: 197 Calories, 8g Fat, 0g Fiber, 3g Sugar, 26g Protein

Sweet Potato Mushroom Lasagna

FullSizeRender (002)

One of my clients, Bobbi, introduced me to this recipe.  She is has a knack for finding new recipes that taste great and cut calories.  You will not miss the noodles in this lasagna. The sweet potatoes add so much flavor!  A perfect fall dish and naturally gluten free dish.




  • 1 pint cremini mushrooms
  • 1 shallot, roughly chopped
  • 1/2 bunch swiss chard, roughly chopped
  • 1 tablespoon butter
  • 1/8 teaspoon crushed red pepper, plus more if needed
  • Sea salt to taste
  • 16 ounces part skim ricotta cheese
  • 1 teaspoon fresh thyme leaves, chopped
  • 1/4 cup plus 1 tablespoon grated parmesan
  • 1 large egg, whisked
  • 2 medium sweet potatoes, peeled

Preheat the oven to 375 degrees.  In a food processor, add mushrooms, shallots and chard & pulse until chopped and uniform, about 5 times. Heat a large pan to medium high. Add the butter and cook until foaming. Add the mushroom mixture and toss. Let the ingredients brown, undisturbed, about 5 minutes. Stir, add the crushed red pepper and some salt and continue cooking for 10 more minutes. Set aside to cool. Mix together the cooled mushroom mixture with the ricotta, thyme and 1/4 cup of the parmessan. Season with more salt and crushed red pepper if needed. Add in the egg and stir until combined. Set aside.

Using a mandoline, slice the potatoes thinly lengthwise; make sure they are very thin, almost translucent. You should be able to see your shadow behind them. Spray an 8-by-8-inch glass baking dish with nonstick cooking spray. Place a layer of the potatoes on the bottom. Spread about 1/4 cup of the ricotta mixture across the slices and repeat about 6 times, or until you run out of potatoes or cheese mixture. Make sure the top layer is potatoes. Cover tightly with foil and bake until the potatoes are tender, about 1 hour. Let rest for 15 minutes. Sprinkle with the chopped basil and remaining 1 tablespoon grated parmesan and serve.

257 Calories, 12g Fat, 2g Fiber, 5g Sugar, 17g Protein

Black Bean Brownies!

IMG_3888 (2)So, this year for my birthday I wanted a healthier treat and have been wanting to try black bean brownies for years and have never done it.  So, I found a recipe for my husband to make from   They were really good!  You could not taste the black beans at all and definitely felt like a treat!  I will make again.  They did break apart easy so they were a little messy.  But, other than that, very good.  I think next time I will try them with nuts inside too.


  • 15oz can black beans, rinse and drained
  • 2 large flax eggs (2.5 tbsp. flax meal + 6 tbsp water)
  • 3 tbsp coconut oil, melted
  • 3/4 cup cocoa powder
  • 1/4 tsp sea salt
  • 1 tsp vanilla extract
  • 1/2 cup raw sugar
  • 1 1/2 tsp baking powder
  • Optional: crushed nuts or choc chips (we didn’t add anything in this time)


Preheat oven to 350.  Lightly grease muffin pan.  Prepare flax egg by combining flax and water in food processor; pulse a few times and then let it sit for a few minutes.  Add remaining ingredients besides the optional toppings.

Distribute batter into 12 count muffin pan and smooth the tops with a spoon.  Option to sprinkle with crushed nuts or chocolate chips.  Bake for 20-25 minutes or until tops are dry and edges pull away from the side.

Remove from oven and let cool for 30 minutes before removing from pan.  They are tender so gently remove with a fork.  Enjoy!!

Nutrition Info: Per Brownie (12 total): 115 cal, 5g fat, 3g fiber, 8g sugar, 3g protein

Almond Oat Granola Bars

homemade granola barsThese granola bars are a great way to get away from packaged foods filled with preservatives and unhealthy ingredients.  They are very easy and very good!  And, best of all, they are ready quickly!  I found the recipe on and the only change I made was using figs instead of dates.  I tried it both ways and liked it with figs the best.  My kids loved them and so did my husband & I.  These can be made gluten free as well.


  • 1 cup mission figs
  • 1/4 cup raw honey
  • 1/4 cup natural peanut or almond butter
  • 1 cup roasted unsalted almonds
  • 1 1/2 cup rolled oats (use gluten free if necessary)


Preheat oven to 350 degrees.  Process figs in a food processor until it forms a ball(consistency like dough).  Place almonds in a ziplock bag and use a meat pounder on top of a cutting board to loosely chop the almonds.  When oven is ready, toast oats for 15 minutes (and almonds if yours are raw).  Place oats, almonds and figs into a bowl.  In a microwavable bowl, add nut butter and honey and microwave for 25 seconds.  Pour mixture over oats, almonds and figs and mix well.  Use a spatula to really spread the figs on the side of the bowl to help mix them throughout.  Stir well until it is all uniform.

Line a 8×8 pyrex dish with parchment paper and pour mixture in. Press down with the spatula until all is even and flat.  Place in freezer for 15 minutes to allow the bars to harden.

Cut into 12 even bars.  Enjoy!

Nutrition Info: (Per Bar, makes 12 total): 164 cals, 8g fat, 21g carb, 4g fiber, 13g sugar, 5g protein


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