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Gluten Free Chicken Nuggets
This healthy twist on a classic fast food favorite will leave you and your family wanting more.
Serves 4
Print the recipe here
4 organic boneless chicken breast halves, about 2 lbs (Ask the butcher to fillet each breast half so that you end up with eight thinner breast halves.)
2 eggs
1/4 c olive oil
4 c organic brown rice crisp cereal
1/4 c chia seeds
1/4 c sesame seeds
1/4 c dried minced onion flakes
2 T dried thyme
2 T dried oregano
1 T paprika
1 T turmeric
1 t salt
1 t freshly ground black pepper
1 t red pepper flakes, optional
Preheat oven to 400º. Pour olive oil onto sheet pan and spread to cover pan. n a medium bowl, lightly scramble the egg and set aside. In a large mixing bowl, add all dry ingredients. Mix well with hands to combine. Slice the chicken into 1" x 2" strips. Place the chicken pieces into egg. You can do this in several groups. Stir to coat each piece with the egg. Lift chicken out and let it drain a bit back into bowl. Place egg-coated chicken pieces into dry ingredient bowl. Mix well to coat chicken. Pour chicken pieces onto sheet pan. Separate pieces so that they are in a single layer. Place pan in oven. Bake 20 minutes or until golden brown, turning all pieces over gently with spatula after 10 minutes.
Nutritious Gluten-Free, Dairy-Free Recipes | © 2016 Nan Foster Health, all rights reserved.
Serves 4
Print the recipe here
4 organic boneless chicken breast halves, about 2 lbs (Ask the butcher to fillet each breast half so that you end up with eight thinner breast halves.)
2 eggs
1/4 c olive oil
4 c organic brown rice crisp cereal
1/4 c chia seeds
1/4 c sesame seeds
1/4 c dried minced onion flakes
2 T dried thyme
2 T dried oregano
1 T paprika
1 T turmeric
1 t salt
1 t freshly ground black pepper
1 t red pepper flakes, optional
Preheat oven to 400º. Pour olive oil onto sheet pan and spread to cover pan. n a medium bowl, lightly scramble the egg and set aside. In a large mixing bowl, add all dry ingredients. Mix well with hands to combine. Slice the chicken into 1" x 2" strips. Place the chicken pieces into egg. You can do this in several groups. Stir to coat each piece with the egg. Lift chicken out and let it drain a bit back into bowl. Place egg-coated chicken pieces into dry ingredient bowl. Mix well to coat chicken. Pour chicken pieces onto sheet pan. Separate pieces so that they are in a single layer. Place pan in oven. Bake 20 minutes or until golden brown, turning all pieces over gently with spatula after 10 minutes.
Nutritious Gluten-Free, Dairy-Free Recipes | © 2016 Nan Foster Health, all rights reserved.
Baked Purple Fries
Purple sweet potatoes, like other dark fruits and vegetables, are loaded with antioxidants, making these the healthiest French fries you can make.
Serves 4
Print the recipe here.
Serves 4
Print the recipe here.
Serves 4
3 purple sweet potatoes
1/4 c olive oil
1 t Himalayan salt
Preheat oven to 400º. Slice potatoes in half lengthwise and widthwise. Place flat side down and cut into 1/4" strips. Turn wider strips on their sides and slice again into 1/4" slices. Pour olive oil onto sheet pan. Place all potato slices onto pan. Sprinkle with salt. Use hands to toss potatoes and salt until they are coated with oil and well tossed. Spread out to a single layer on pan. Bake 20-25 minutes until browned at edges, using spatula to flip potatoes halfway.
Nutritious Gluten-Free, Dairy-Free Recipes | © 2016 Nan Foster Health, all rights reserved.
3 purple sweet potatoes
1/4 c olive oil
1 t Himalayan salt
Preheat oven to 400º. Slice potatoes in half lengthwise and widthwise. Place flat side down and cut into 1/4" strips. Turn wider strips on their sides and slice again into 1/4" slices. Pour olive oil onto sheet pan. Place all potato slices onto pan. Sprinkle with salt. Use hands to toss potatoes and salt until they are coated with oil and well tossed. Spread out to a single layer on pan. Bake 20-25 minutes until browned at edges, using spatula to flip potatoes halfway.
Nutritious Gluten-Free, Dairy-Free Recipes | © 2016 Nan Foster Health, all rights reserved.
Sauerkraut Egg
Take your simple egg and do it one better. Fermented sauerkraut replaces salt, adding tangy, briny flavor and gut-healthy probiotics.
Serves 1
1 T olive oil
1 cup packed spinach leaves
1 egg
1 T sauerkraut
Warm the olive oil in a large sauté pan over medium heat. Add the spinach and sauté for a few minutes, stirring occasionally, until wilted. Remove spinach and place on a plate. Without cleaning the pan, crack the egg into the pan and cook until whites are solid enough to flip, a minute or two. Flip the egg and cook for 10 seconds. Turn off heat. Let egg continue to cook for about 30 seconds. Remove egg, place on top of spinach and top with sauerkraut. Serve immediately.
Nutritious Gluten-Free, Dairy-Free Recipes | © 2016 Nan Foster Health, all rights reserved.
Serves 1
1 T olive oil
1 cup packed spinach leaves
1 egg
1 T sauerkraut
Warm the olive oil in a large sauté pan over medium heat. Add the spinach and sauté for a few minutes, stirring occasionally, until wilted. Remove spinach and place on a plate. Without cleaning the pan, crack the egg into the pan and cook until whites are solid enough to flip, a minute or two. Flip the egg and cook for 10 seconds. Turn off heat. Let egg continue to cook for about 30 seconds. Remove egg, place on top of spinach and top with sauerkraut. Serve immediately.
Nutritious Gluten-Free, Dairy-Free Recipes | © 2016 Nan Foster Health, all rights reserved.
Summer Carrot and Tomato Soup
This simple soup is loaded with anti-inflammatory spices and vegetables. Serve warm as an appetizer for dinner or a main course for lunch with a salad.
Serves 4
Print the recipe here
Ingredients
1 T olive oil
1 inch piece of ginger root, peeled and minced
1/4 t cumin
1 t turmeric
1 t salt
1 bunch very fresh carrots (about 5-6 carrots), washed and cut into 1/2" slices
3 c vegetable broth, homemade or organic boxed broth
12 cherry tomatoes, sliced in half, or 1 large tomato cut into 1/2" cubes
Directions
Pour olive oil into an 5-quart stock pot. Over medium heat, warm the ginger, cumin, turmeric and salt. Add the carrots and stir well, coating. Add the vegetable broth. Cover pot, raise heat and bring to a boil. When boiling, lower heat to simmer for 20 minutes. Using an immersion blender or a high-powered blender, blend soup until smooth and creamy. To serve, top soup with tomato slices.
Nutritious Gluten-Free, Dairy-Free Recipes | © 2016 Nan Foster Health, all rights reserved.
Print the recipe here
Ingredients
1 T olive oil
1 inch piece of ginger root, peeled and minced
1/4 t cumin
1 t turmeric
1 t salt
1 bunch very fresh carrots (about 5-6 carrots), washed and cut into 1/2" slices
3 c vegetable broth, homemade or organic boxed broth
12 cherry tomatoes, sliced in half, or 1 large tomato cut into 1/2" cubes
Directions
Pour olive oil into an 5-quart stock pot. Over medium heat, warm the ginger, cumin, turmeric and salt. Add the carrots and stir well, coating. Add the vegetable broth. Cover pot, raise heat and bring to a boil. When boiling, lower heat to simmer for 20 minutes. Using an immersion blender or a high-powered blender, blend soup until smooth and creamy. To serve, top soup with tomato slices.
Nutritious Gluten-Free, Dairy-Free Recipes | © 2016 Nan Foster Health, all rights reserved.
Zucchini Dill Vichyssoise
Organic ingredients are best to maximize nutrients and minimize toxins.
Serves 6-8
Print the recipe here
Ingredients
1 T ghee (or butter)
1 T olive oil
5 c leeks, white and light green part chopped
4 c Yukon Gold potatoes, unpeeled and chopped
2 zucchini, unpeeled and chopped
6 c chicken or vegetable stock
1 t salt
1/2 t pepper
2 T almond milk, homemade (see recipe below) or store-bought
1/4 c fresh dill, chopped
Directions
Heat the butter and oil in a large soup pot, add the leeks, and saute over medium-low heat for 5 minutes. Add the potatoes, zucchini, chicken stock, salt, and pepper; bring to a boil; then lower heat to low and simmer for 30 minutes, covered. Use an immersion blender to puree soup in pot until creamy, or ladle into food processor and process in batches. Stir in the almond milk and dill and season to taste. Allow to cool. Refrigerate for two hours or more. Serve cold and garnish with dill.
Almond Milk
To make almond milk yourself, you will need a nut milk bag which can be purchased at health food stores and online at Amazon.com.
1 c raw almonds (or pecans, cashews, walnuts)
4 c water
1 t vanilla extract, optional (omit for unflavored almond
milk)
Place all ingredients in a high-powered blender and blend on high
speed until very well combined and white. Pour liquid into nut milk
bag held over a large bowl or wide-mouth pitcher. Close bag and
squeeze slowly until all liquid has been extracted. Keep refrigerated;
will last 3-4 days.
Nutritious Gluten-Free, Dairy-Free Recipes | © 2016 Nan Foster Health, all rights reserved.
Serves 6-8
Print the recipe here
Ingredients
1 T ghee (or butter)
1 T olive oil
5 c leeks, white and light green part chopped
4 c Yukon Gold potatoes, unpeeled and chopped
2 zucchini, unpeeled and chopped
6 c chicken or vegetable stock
1 t salt
1/2 t pepper
2 T almond milk, homemade (see recipe below) or store-bought
1/4 c fresh dill, chopped
Directions
Heat the butter and oil in a large soup pot, add the leeks, and saute over medium-low heat for 5 minutes. Add the potatoes, zucchini, chicken stock, salt, and pepper; bring to a boil; then lower heat to low and simmer for 30 minutes, covered. Use an immersion blender to puree soup in pot until creamy, or ladle into food processor and process in batches. Stir in the almond milk and dill and season to taste. Allow to cool. Refrigerate for two hours or more. Serve cold and garnish with dill.
Almond Milk
To make almond milk yourself, you will need a nut milk bag which can be purchased at health food stores and online at Amazon.com.
1 c raw almonds (or pecans, cashews, walnuts)
4 c water
1 t vanilla extract, optional (omit for unflavored almond
milk)
Place all ingredients in a high-powered blender and blend on high
speed until very well combined and white. Pour liquid into nut milk
bag held over a large bowl or wide-mouth pitcher. Close bag and
squeeze slowly until all liquid has been extracted. Keep refrigerated;
will last 3-4 days.
Nutritious Gluten-Free, Dairy-Free Recipes | © 2016 Nan Foster Health, all rights reserved.
Coconut Cacao Chia Pudding (GF, DF)
Print the recipe here
Serves 3
Ingredients
1 can full fat coconut milk
3 T cocoa powder
2 T raw honey
3 fresh dates, pitted
1 t ground cinnamon
½ t vanilla
3 T chia seeds
2 t cacoa nibs
Directions
Place first six ingredients in a blender. Blend on high speed for 20-30 seconds until well combined and dates are pulverized. Add the chia seeds and cacao nibs and stir with a spatula to combine. Pour mixture into three small containers such as jam jars or mini bowls. Refrigerate for 30 minutes or more before serving.
Nutritious Gluten-Free, Dairy-Free Recipes | © 2016 Nan Foster Health, all rights reserved.
Serves 3
Ingredients
1 can full fat coconut milk
3 T cocoa powder
2 T raw honey
3 fresh dates, pitted
1 t ground cinnamon
½ t vanilla
3 T chia seeds
2 t cacoa nibs
Directions
Place first six ingredients in a blender. Blend on high speed for 20-30 seconds until well combined and dates are pulverized. Add the chia seeds and cacao nibs and stir with a spatula to combine. Pour mixture into three small containers such as jam jars or mini bowls. Refrigerate for 30 minutes or more before serving.
Nutritious Gluten-Free, Dairy-Free Recipes | © 2016 Nan Foster Health, all rights reserved.
Fudgy Brownies (GF, DF)
Print the recipe here
Ingredients
6 tablespoons unsalted butter
8 oz 70 to 80% chocolate (or chocolate chips), chopped into small pieces
¾ cup unrefined coconut sugar
1 t vanilla extract
2 extra-large eggs, at room temperature
1 T unsweetened natural cocoa powder
3 t arrowroot starch (available in bulk and/or baking aisles)
1 c 70% or higher chocolate chips, optional
Directions
Preheat oven to 350º. Line the inside of an 8-inch square baking pan with 2 strips of parchment paper, positioning sheets perpendicular to each other and allowing the excess to extend beyond the edges of pan. Lightly butter the parchment paper.
Place chocolate and butter into a saucepan. Melt the butter and chocolate together, stirring constantly with a rubber spatula, until not quite fully melted. Remove from heat and continue stirring until completely melted.
Pour the melted chocolate into a large bowl, using a spatula to scrape it all out. Add the sugar and vanilla to the melted chocolate, and mix until well combined. Using a whisk, add in eggs one at a time, until well combined.
In a small bowl, whisk together the unsweetened cocoa and arrowroot starch until well combined. Add the cocoa mixture to brownie batter. Whisk the brownie batter energetically for one full minute until the batter loses its graininess, becomes smooth and glossy, and pulls away a bit from sides of bowl. This step causes the batter to be rich, thick, satiny smooth and glossy, and brownies to be rich and fudge-like. Using a spatula, gently fold in the chocolate chips. Pour the batter into the prepared baking pan smoothing top evenly with spatula.
Bake brownies until the center feels almost set and edges are a bit firm, about 30-35 minutes. Do not over bake. Let brownies cool completely in the pan for about an hour. Lift the parchment paper and block of brownies out of pan.
Nutritious Gluten-Free, Dairy-Free Recipes | © 2016 Nan Foster Health, all rights reserved.
Ingredients
6 tablespoons unsalted butter
8 oz 70 to 80% chocolate (or chocolate chips), chopped into small pieces
¾ cup unrefined coconut sugar
1 t vanilla extract
2 extra-large eggs, at room temperature
1 T unsweetened natural cocoa powder
3 t arrowroot starch (available in bulk and/or baking aisles)
1 c 70% or higher chocolate chips, optional
Directions
Preheat oven to 350º. Line the inside of an 8-inch square baking pan with 2 strips of parchment paper, positioning sheets perpendicular to each other and allowing the excess to extend beyond the edges of pan. Lightly butter the parchment paper.
Place chocolate and butter into a saucepan. Melt the butter and chocolate together, stirring constantly with a rubber spatula, until not quite fully melted. Remove from heat and continue stirring until completely melted.
Pour the melted chocolate into a large bowl, using a spatula to scrape it all out. Add the sugar and vanilla to the melted chocolate, and mix until well combined. Using a whisk, add in eggs one at a time, until well combined.
In a small bowl, whisk together the unsweetened cocoa and arrowroot starch until well combined. Add the cocoa mixture to brownie batter. Whisk the brownie batter energetically for one full minute until the batter loses its graininess, becomes smooth and glossy, and pulls away a bit from sides of bowl. This step causes the batter to be rich, thick, satiny smooth and glossy, and brownies to be rich and fudge-like. Using a spatula, gently fold in the chocolate chips. Pour the batter into the prepared baking pan smoothing top evenly with spatula.
Bake brownies until the center feels almost set and edges are a bit firm, about 30-35 minutes. Do not over bake. Let brownies cool completely in the pan for about an hour. Lift the parchment paper and block of brownies out of pan.
Nutritious Gluten-Free, Dairy-Free Recipes | © 2016 Nan Foster Health, all rights reserved.
Coconut-Lime Turkey Meatball Soup (GF, DF)
Serves 4
Print the recipe here
Ingredients
For the meatballs:
1 lb ground dark meat turkey or chicken
1 T dried onion flakes
1 t dried thyme
1 t dried oregano
1 t curry powder
3 T ground flax meal
1 t salt
1/2 t pepper
For the soup:
2 T olive oil
1 large onion, chopped
3 stalks celery, chopped
1/4 c white wine, optional
1 16 oz box organic vegetable broth
3 patty pan squash, cut into 1 inch cubes
1 parsnip, cut into 1 inch pieces
1 can organic coconut milk
juice of 2 limes
1/2 t salt
1 c baby spinach leaves
1 large leaf swiss chard, chopped including stem
1/2 package brown rice pasta, cooked according to directions
1 avocado, peeled, seeded and cubed into 1/2" pieces
1 T cilantro, chopped
Directions
Into a bowl add all meatball ingredients and mix until fully combined. Form into 1 inch round balls. In a 4.5-quart soup pot (or larger) heat olive oil over medium heat. Add onion and celery and cook, stirring occasionally, until onions are translucent and beginning to brown. Add meatballs nestling them between the veggies so they touch the bottom of pot. Cook meat, turning balls with spoon until seared on all sides. Add wine to pot. Stir and cook for a few minutes. Add vegetable broth, squash and parsnip to pot and stir. Cover pot with lid, bring to boil, and reduce heat to simmer for 20 minutes. Meanwhile, in separate pot, bring water to a boil to cook brown rice pasta. Drain pasta. After 20 minutes of simmering, add to the soup the coconut milk, lime juice and salt. Stir well to combine and continue cooking for 10 minutes until heated through. When finished, turn off heat. Add spinach and swiss chard and stir well. Add brown rice noodles to soup and stir to combine. To serve, ladle into bowls. Top with avocado and cilantro.
Nutritious Gluten-Free, Dairy-Free Recipes | © 2016 Nan Foster Health, all rights reserved.
Print the recipe here
Ingredients
For the meatballs:
1 lb ground dark meat turkey or chicken
1 T dried onion flakes
1 t dried thyme
1 t dried oregano
1 t curry powder
3 T ground flax meal
1 t salt
1/2 t pepper
For the soup:
2 T olive oil
1 large onion, chopped
3 stalks celery, chopped
1/4 c white wine, optional
1 16 oz box organic vegetable broth
3 patty pan squash, cut into 1 inch cubes
1 parsnip, cut into 1 inch pieces
1 can organic coconut milk
juice of 2 limes
1/2 t salt
1 c baby spinach leaves
1 large leaf swiss chard, chopped including stem
1/2 package brown rice pasta, cooked according to directions
1 avocado, peeled, seeded and cubed into 1/2" pieces
1 T cilantro, chopped
Directions
Into a bowl add all meatball ingredients and mix until fully combined. Form into 1 inch round balls. In a 4.5-quart soup pot (or larger) heat olive oil over medium heat. Add onion and celery and cook, stirring occasionally, until onions are translucent and beginning to brown. Add meatballs nestling them between the veggies so they touch the bottom of pot. Cook meat, turning balls with spoon until seared on all sides. Add wine to pot. Stir and cook for a few minutes. Add vegetable broth, squash and parsnip to pot and stir. Cover pot with lid, bring to boil, and reduce heat to simmer for 20 minutes. Meanwhile, in separate pot, bring water to a boil to cook brown rice pasta. Drain pasta. After 20 minutes of simmering, add to the soup the coconut milk, lime juice and salt. Stir well to combine and continue cooking for 10 minutes until heated through. When finished, turn off heat. Add spinach and swiss chard and stir well. Add brown rice noodles to soup and stir to combine. To serve, ladle into bowls. Top with avocado and cilantro.
Nutritious Gluten-Free, Dairy-Free Recipes | © 2016 Nan Foster Health, all rights reserved.
Marvelous Avo Mayo (GF, DF)Makes about 10 ounces
Print the recipe here Ingredients 4 egg yolks juice of 1/2 lemon 1 1/2 t fresh rosemary pinch of cayenne pepper 1/2 t Himalayan salt 3/4 c avocado oil Directions To temper yolks: In a double boiler (or use a large metal bowl resting on the top of a saucepan), heat water to almost boiling. Keep temperature consistent so water doesn't boil. Water should not touch top bowl. With top bowl on counter, add four yolks and lemon juice. Have a glass of room temperature water and a tablespoon nearby. Place bowl on top of pan of water and whisk continuously. Continue whisking as you add one tablespoon of water at time. As soon as yolk mixture begins to thicken, remove bowl from pan and place on counter. Add rosemary, cayenne and salt. Stir to combine and pour into high speed blender or food processor. To make mayo: Turn power on to high and slowly, 1/2 teaspoon at a time, pour avocado oil into blender while its running. Be patient adding each bit of oil as it emulsifies into the yolks. Too fast and the thick mayo may break and become liquid. Continue until all oil is added. If mayo breaks, fix it by repeating step one: Temper one egg yolk with 1 tablespoon water in double boiler. As soon as it begins to thicken, remove bowl and place on counter. While whisking continuously, very slowly pour liquified mayo into thickened yolk until fully combined. Nutritious Gluten-Free, Dairy-Free Recipes | © 2016 Nan Foster Health, all rights reserved. Asian Broccolini (GF, DF)Serves 2-3
Print the recipe here Ingredients 1 large bunch broccolini 2 large cloves garlic, smashed 1 T olive oil 1 t ume plum vinegar, or more to taste 1 t black sesame seeds Directions Wash broccolini and trim bottoms of stems. Slice thick stems lengthwise to make stems equal widths. Pour olive oil into sauté pan. Add garlic and sauté over medium heat for 30 seconds. Add broccolini stems. Sauté for 2 to 3 minutes until bright green. Turn off heat. Add ume plum vinegar and sesame seeds and stir well. Enjoy! Nutritious Gluten-Free, Dairy-Free Recipes | © 2016 Nan Foster Health, all rights reserved. |
Tempered yolks above; gorgeous mayo, below.
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Pasta Primavera (GF, DF)
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Serves 3
Print the recipe here Ingredients 1 1/2 packages of gluten free pasta (Tinkyada brown rice pasta is my personal favorite) 9 fresh tomatoes, roughly chopped Half head of Italian parsley, chopped 3 T olive oil Half a yellow onion, chopped 1/2 t salt Bunch of watercress, chopped well Asian Broccolini, recipe above Directions In a pasta pot, boil water and add pasta. Cook according to package directions. When done, drain and put back into pot. Add 2 T olive oil. Mix well. Meanwhile, combine tomatoes and parsley in a bowl and set aside. Pour olive oil into sauté pan. Add onion and salt and sauté until beginning to caramelize, about 5 minutes. Turn off heat. Add watercress to pan to wilt. Add to pasta watercress and onion mixture, tomato combination and broccolini. Stir well. Enjoy. Nutritious Gluten-Free, Dairy-Free Recipes | © 2016 Nan Foster Health, all rights reserved. |
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