Quinoa broccoli bites

Quinoa Broccoli Bites

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These quinoa broccoli bites are pretty exciting to me. I’ll be honest, I was really struggling to find a side dish or appetizer that was some sort of bite or patty or cake or anything that held together and was dippable. Not being able to use eggs or wheat flour makes this pretty difficult! Nothing was holding together! Until I made these. A triumph!

The key to getting these quinoa broccoli bites to hold is to really squash them together. The quinoa will adhere together but you definitely need to add some pressure. Also, make sure that the broccoli is cut really small or else you’ll have large chunks of broccoli disrupting the form of these bite sized snacks. If the broccoli is too big these bites will just crumble and make a mess.

Make sure to bake these bites for long enough. Quinoa and rice flour don’t brown as deeply as regular flour would so they’ll have a little more time before they burn. You want them to have a crisp outside so that they’ll hold up to dipping!

You may use white rice flour instead of the brown rice flour if that’s what you have on hand. The rice flour seems to hold up well and crunch up better than oat flour which I use for many other elimination diet recipes. I recommend having both in your pantry if you intend to stick to this diet for the full duration. It’s very nice to be able to have any sort of baked goods even if you can’t eat wheat. Both of these types of flour are relatively affordable and can technically even be made at home. I just haven’t had much success with making it fine enough to be baked properly.

This is the rice flour I use, I’ve really enjoyed many products by this brand:

hey anthony

Ingredients

  • 2 cups quinoa, cooked
  • 2 cups broccoli florets, chopped small
  • 3 tbsp flaxseed
  • ¼ cup water
  • 2 tbsp olive oil
  • ½ cup brown rice flour
  • ¼ cup nutritional yeast
  • 1 tbsp apple cider vinegar
  • 1 ½ tsp salt
  • ½ tsp garlic powder
  • ¼ tsp black pepper

Instructions

  1. Preheat oven to 400 F
  2. line a large baking sheet with parchment paper
  3. whisk together flaxseed and water, set aside for 10-15 minutes
  4. combine all ingredients with flaxseed mixture in a large bowl
  5. using a cookie scoop or your hands press mixture into firm balls about an inch and a half in diameter, place on lined baking sheet (use a cup with lukewarm water and dip your fingers in between scoops to help the quinoa from sticking to your hands)
  6. bake for 24 to 26 minutes until light brown and crisp
  7. serve with your favorite dipping sauces
Quinoa broccoli bites

Quinoa Broccoli Bites

Prep Time 20 mins
Cook Time 25 mins
Course Appetizer, Side Dish, Snack
Cuisine American
Servings 6 Servings

Ingredients
  

  • 2 cups quinoa cooked
  • 2 cups broccoli florets chopped small
  • 3 tbsp ground flaxseed
  • ¼ cup water
  • 2 tbsp olive oil
  • ½ cup brown rice flour
  • ¼ cup nutritional yeast
  • 1 tbsp apple cider vinegar
  • 1 ½ tsp salt
  • ½ tsp garlic powder
  • ¼ tsp black pepper

Instructions
 

  • Preheat oven to 400 F
  • line a large baking sheet with parchment paper
  • whisk together flaxseed and water, set aside for 10-15 minutes
  • combine all ingredients with flaxseed mixture in a large bowl
  • using a cookie scoop or your hands press mixture into firm balls about an inch and a half in diameter, place on lined baking sheet (use a cup with lukewarm water and dip your fingers in between scoops to help the quinoa from sticking to your hands)
  • bake for 24 to 26 minutes until light brown and crisp
  • serve with your favorite dipping sauces
Keyword egg free recipes, side dish, snack
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Ultimate Bean and Lentil Soup

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I love a good, hearty, one pot meal. This ultimate bean and lentil soup is a full meal loaded with tons of healthy vegetables and lots of fiber. The lentils and beans provide all the protein you could ask for as well. 

For this ultimate bean and lentil soup you can really use whatever beans you already have. I always like to use a can of red kidney beans but the second can can be any other can you already have. I used black beans because that’s what I always have on hand. This soup is meant to be easy to throw together, maybe completely without even going to the store! So don’t get hung up on which beans are best.

For a vegan friendly option simply swap the beef broth for vegetable broth and the worcestershire sauce for a vegan worcestershire, coconut aminos, or soy sauce if your diet allows soy. You could also use an asian mushroom sauce, a common substitute for oyster sauce, if you happen to have it lying around. Basically, you’re just trying to add a bump of umami, especially if you’re not using the beef broth. Traditional worcestershire sauce is made from anchovies but many cheaper brands are actually vegan already since they leave out that more expensive ingredient.

Many bean soups often rely on tomatoes for umami as well. Since this is a nightshade free ultimate beand and lentil soup tomatoes are not allowed. That’s why I recommend the beef broth above other options if your diet does allow it. However, if you make your own vegetable broth you can add plenty of mushrooms to the stock to give it a much heartier umami flavor than a store bought brand may have. 

What is Umami?

Umami is that other flavor. You have sweet, sour, salty, and bitter but then there’s umami. It’s often described as savory or meaty. Meat is the most abundant source of umami flavor but some vegetables are umami as well. Tomatoes, mushrooms, avocados, and many fermented vegetables contain the glutamates required to trigger the umami receptors in the tongue.

Fish sauce is widely recognized as one of the easiest ways to add a boost of umami to your dishes. Worcestershire sauce is the American fish sauce. However, since it’s often marketed as fancier than it really is you have to be very careful with imitation sauces full of trigger ingredients like corn or potato starch. Buying fish sauce from an Asian market is much safer as the ingredients are much simpler.

Ingredients

  • 2 large carrots, diced
  • 2 stalks celery, diced
  • 1 large onion, diced
  • 4 cloves garlic, minced
  • 2 tsp dried rosemary
  • 2 tsp dried thyme
  • 2 bay leaves
  • ½ tsp dried marjoram
  • ½ tsp black pepper
  • 3-4 tsp salt, or to taste
  • 1 cup chopped green beans, fresh or frozen is fine just bring to room temperature first
  • 1 cup dried lentils
  • 1 can kidney beans, drained and rinsed
  • 1 can chickpeas, black beans, or navy beans drained and rinsed
  • 6 cups beef broth
  • 1 tbsp worcestershire sauce or coconut aminos
  • 2 tbsp olive oil

Instructions

  1. heat a large soup pot over medium low heat, drizzle with olive oil
  2. add carrots, celery, and onion to the hot pot, saute for about 10 minutes until onions become translucent
  3. add garlic, rosemary, and thyme and saute 2 minutes longer
  4. add the rest of the ingredients and bring to a boil
  5. lower heat to a simmer and simmer uncovered for 30-45 minutes, until lentils are soft
  6. remove bay leaves and serve hot

Ultimate Bean and Lentil Soup

Prep Time 15 mins
Cook Time 40 mins
Course Soup
Cuisine American
Servings 5 servings

Ingredients
  

  • 2 large carrots diced
  • 2 stalks celery diced
  • 1 large onion diced
  • 4 cloves garlic minced
  • 2 tsp dried rosemary
  • 2 tsp dried thyme
  • 2 bay leaves
  • ½ tsp dried marjoram
  • ½ tsp black pepper
  • 3-4 tsp salt or to taste
  • 1 cup chopped green beans fresh or frozen is fine just bring to room temperature first
  • 1 cup dried lentils
  • 1 can kidney beans drained and rinsed
  • 1 can chickpeas black beans, or navy beans drained and rinsed
  • 6 cups beef broth
  • 1 tbsp worcestershire sauce or coconut aminos
  • 2 tbsp olive oil

Instructions
 

  • heat a large soup pot over medium low heat, drizzle with olive oil
  • add carrots, celery, and onion to the hot pot, saute for about 10 minutes until onions become translucent
  • add garlic, rosemary, and thyme and saute 2 minutes longer
  • add the rest of the ingredients and bring to a boil
  • lower heat to a simmer and simmer uncovered for 30-45 minutes, until lentils are soft
  • remove bay leaves and serve hot
Keyword corn free, soy free recipes, vegan
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spagehetti squash and turkey hash

Spaghetti Squash and Turkey Hash

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I’m calling this a spaghetti squash and turkey hash mostly because I’m not sure what else you’d call it. It’s got potatoes and it’s browned in a skillet, hash! I often see spaghetti squash used as a replacement for actual pasta but I’m not a fan of that. It’s not filling and it’s nowhere near as satisfying. So sweet potatoes make up the filling part of this recipe which makes it more of a meal and less of a disappointing side dish.

Everything in this recipe can be eaten at any point in your elimination diet, from phase one and forward. In the world outside of my elimination diet I would likely replace the ground turkey with the far more flavorful ground sausage but with the buttery goodness of the spaghetti sauce and enough salt and pepper you won’t even miss it. The key to elimination diet recipes is to never forget that you still have some seasoning options!

The main trick to adding flavor to this dish is to get the turkey and veggies properly browned. Without that it will likely be bland. Make sure you drain the turkey of its excess liquid and use a hot pan to get a nice color on everything. Brown the sweet potatoes by throwing them in the hot pan and then not touching them for three minutes before you stir and cover to finish the cooking. If they stick to the pan you can splash in just enough water to lift it up, just be mindful to not soak everything. Really just a splash should do. 

Also, I’m a huge fan of using a big heavy cast iron skillet. I know not everyone has that option but if you have the means to buy a new pan I strongly recommend going old school. I understand all the hype now that I’ve tried one and it’s just about the only pan I ever use anymore. It really does make a difference especially when you want that good browned flavor. You don’t need an expensive one to start with, this one is under $30!

How to choose a spaghetti squash

When choosing a spaghetti squash you’ll want to find one that is firm, dry, and has a deep golden yellow color. Make sure it doesn’t have any squishy or cracked spots. You’ll also want to pick up a few and pick the heaviest one for its size. This is also a good strategy for many fruits and vegetables because it means they have the most juice and therfore the most flavor.

Spaghetti squash recipes, like this spaghetti squash and turkey hash, are often going to be made the same way. With you cooking the spaghetti squash seperately, shredding the insides, and then adding it into the rest of the recipe. You cannot use another squash in its place as this is the only squash with that distinct stringly texture.

Ingredients

  • 1 lb ground turkey
  • 2 large sweet potatoes chopped
  • 1 yellow onion chopped
  • 1 spaghetti squash (about 3 lb size if you can find it, I know sometimes the options are limited)
  • olive oil
  • salt and pepper
  • 1 tsp dried rosemary
  • ½ tsp dried thyme
  • 1 tsp salt or to taste
  • 1/4 tsp black pepper
  • 1/2 tsp garlic powder

Instructions

  1. Preheat oven to 400 degrees F
  2. cut spaghetti squash in half lengthwise
  3. scoop out seeds and pulp
  4. sprinkle inside of squash with olive oil and season liberally with salt and pepper
  5. place inside of squash side down on lined baking sheet, pierce top with fork to vent steam
  6. bake for 45-55 minutes until squash is tender and pulls apart easily with a fork to make the spaghetti strands
  7. while the squash is baking brown the turkey over medium heat
  8. remove turkey from pan, set aside, drain off any excess liquid, lower heat to medium low
  9. drizzle pan with olive oil, add chopped onions to the pan, cook until they sweat
  10. add sweet potatoes and seasonings, cover
  11. cook about 10 minutes until sweet potatoes are tender, if the hash starts to stick add a little water or chicken broth periodically
  12. mix in the spaghetti squash and serve hot
spagehetti squash and turkey hash

Spaghetti Squash and Turkey Hash

Prep Time 1 hr 20 mins
Cook Time 20 mins
Course Breakfast, Main Course
Cuisine American
Servings 4 Servings

Ingredients
  

1 lb ground turkey

    2 large sweet potatoes chopped

      1 yellow onion chopped

        1 spaghetti squash (about 3 lb size if you can find it, I know sometimes the options are limited)

          olive oil

            salt and pepper

              1 tsp dried rosemary

                ½ tsp dried thyme

                  1 tsp salt or to taste

                    1/4 tsp black pepper

                      1/2 tsp garlic powder

                        Instructions
                         

                        Preheat oven to 400 degrees F

                          cut spaghetti squash in half lengthwise

                            scoop out seeds and pulp

                              sprinkle inside of squash with olive oil and season liberally with salt and pepper

                                place inside of squash side down on lined baking sheet, pierce top with fork to vent steam

                                  bake for 45-55 minutes until squash is tender and pulls apart easily with a fork to make the spaghetti strands

                                    while the squash is baking brown the turkey over medium heat

                                      remove turkey from pan, set aside, drain off any excess liquid, lower heat to medium low

                                        drizzle pan with olive oil, add chopped onions to the pan, cook until they sweat

                                          add sweet potatoes and seasonings, covercook about 10 minutes until sweet potatoes are tender, if the hash starts to stick add a little water or chicken broth periodically

                                            mix in the spaghetti squash and serve hot

                                              Keyword egg free recipes, gluten free recipes, nightshade free recipes
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                                              sweet potato hummus

                                              Sweet Potato Hummus

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                                              I love sweet potatoes. I also love dips. Any good dip that I can use for veggies, chips, anything crunchy that I can put in something smooth. So good! The full elimination diet does not allow for traditional hummus made with chickpeas. Legumes and beans of all kinds are out of the picture for several phases of an extreme elimination diet. So how can we dip?!

                                              This recipe replaces the chickpeas with roasted sweet potatoes. When cooked sweet potatoes are blended they create a completely different texture. Never use a food processor or blender for mashed potatoes, you’ll end up with gluey potatoes. However, when you use it for a dip the result is a silky smooth hummus that doesn’t make you feel like you’re dipping a celery stick into mashed potatoes.

                                              The smoked paprika in this recipe is totally optional. If you are not yet to a phase of an elimination diet that allows nightshades please leave it out. However, if you’ve already passed that phase the smoked paprika will give a nice depth of flavor to compliment the sweet potatoes. If you still want some smokiness without the nightshades you can consider using liquid smoke, a tiny tiny little dash will do. Even better, use a smoked salt! I think it’s a noticable enough flavor to keep a bag of it in my pantry. Or, you could even smoke the sweet potatoes instead of roasting them. If you’re one of the lucky few who has an in-home smoker please do this and let me know how it turned out!

                                              For dipping purposes you can always stick with the classic carrot and celery sticks. I also found that some brands of sweet potato or root vegetable chips are elimination diet safe. Check the ingredients closely to make sure there are no nightshades and nothing with gluten, corn, or any other common offenders.

                                              What is tahini?

                                              Tahini is a sauce made from toasted and hulled sesame seeds. Sesame seeds are a somewhat common food allergen so your specific elimination diet may eliminate them. Talk to your doctor about whether or not this ingredient needs to be included in your elimination diet. If you are eliminating sesame products simply exchange the tahini in this recipe for sunbutter. Aka sunflower seed butter. It will give the same texture and a similar flavor profile as well as provide some of the necessary fat that will make this sweet potato hummus extra rich and creamy.

                                              Ingredients

                                              • 3 small sweet potatoes (about 1 lb), chopped
                                              • 3 tbsp tahini (use sunflower butter if avoiding sesame)
                                              • 1 tbsp + 1 tsp white wine vinegar
                                              • ¼ tsp smoked paprika or smoked salt (optional)
                                              • ¼ tsp garlic powder
                                              • 1 tsp dried parsley
                                              • ½ tsp salt, or to taste
                                              • ¼ cup vegetable broth
                                              • olive oil
                                              • salt and pepper
                                              • 2 tbsp pepitas (optional for topping)

                                              Instructions

                                              1. preheat oven to 450 degrees F
                                              2. on a foil lined baking tray drizzle chopped sweet potatoes with olive oil and sprinkle liberally with salt and pepper
                                              3. roast sweet potatoes for 25-30 minutes, stirring once about halfway, until browned on the outside, and soft on the inside
                                              4. let potatoes cool for a few minutes before transferring to a food processor or blender
                                              5. combine all ingredients and blend until smooth
                                              6. serve warm or cold topped with pepitas (optional) with vegetable chips or chopped fresh veggies
                                              sweet potato hummus

                                              Sweet Potato Hummus

                                              Prep Time 5 mins
                                              Cook Time 30 mins
                                              Course Snack
                                              Cuisine American
                                              Servings 4 servings

                                              Ingredients
                                                

                                              3 small sweet potatoes (about 1 lb), chopped

                                                3 tbsp tahini (use sunflower butter if avoiding sesame)

                                                  1 tbsp + 1 tsp white wine vinegar¼ tsp smoked paprika or smoked salt (optional)

                                                    ¼ tsp garlic powder

                                                      1 tsp dried parsley½ tsp salt, or to taste

                                                        ¼ cup vegetable broth

                                                          olive oil

                                                            1/4 tsp pepper

                                                              2 tbsp pepitas (optional for topping)

                                                                Instructions
                                                                 

                                                                preheat oven to 450 degrees F

                                                                  on a foil lined baking tray drizzle chopped sweet potatoes with olive oil and sprinkle liberally with salt and pepper

                                                                    roast sweet potatoes for 25-30 minutes, stirring once about halfway, until browned on the outside, and soft on the inside

                                                                      let potatoes cool for a few minutes before transferring to a food processor or blender

                                                                        combine all ingredients and blend until smooth

                                                                          serve warm or cold topped with pepitas (optional) with vegetable chips or chopped fresh veggies

                                                                            Keyword citrus free, legume free, nut free
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                                                                            vegan gluten free carrot raisin mufffin tops

                                                                            Vegan/Gluten Free Carrot Raisin Muffin Tops

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                                                                            These vegan, gluten free carrot raisin muffin tops are everything you could ask for in an elimination diet recipe. I know that during phase one, with so many restrictions, I was absolutely dying for some baked goods. It’s really difficult to get satisfying vegan and gluten free recipes. I found so many that either used too many other eliminated ingredients like nuts or recipes that just turned out with an odd texture and bland flavor.

                                                                            Here’s the straight scoop, vegan and gluten free baking is hard. Without eggs and gluten it’s really hard to get a proper rise and texture on breads and cakes. I first attempted this recipe as a traditional muffin but it didn’t quite work. The rise isn’t enough to give you that perfect muffin bite. So, I took the best part of the muffin and focused on that! Honestly, muffin tops are cakey cookies that might have some healthier ingredients, that’s what these are.

                                                                            Now, if you are lucky enough to have sucessfully surpassed the tree nut phase of your elimination diet you may add some walnuts to this recipe for an extra crunch. Fold in 1/4 cup at the point that you add in the raisins. As far as options go I would recommend not leaving out the sugar topping. These vegan gluten free carrot raisin muffin tops aren’t very sweet without it and I think it adds just the right amount to have that little crunch of sugar on top.

                                                                            What can you use instead of parchment paper?

                                                                            Parchment paper is a staple in my house. My boyfriend is an amazing baker on top of all the cooking I do so we always have some in stock. You might not have it lying around though. So what can you use instead of parchment paper if you don’t want to buy any?

                                                                            The simplest option that wont require any additional purchases is to simply grease the baking sheet. Use any neutral flavor oil, I like to use whichever oil I’m using in the recipe, for these vegan gluten free carrot raisin muffin tops, that would be avocado oil.

                                                                            If you’re ready to say goodbye to parchment paper forever you can also look into a silicon baking mat or upgrading to nonstick baking sheets. Check out some highly rated ones here:

                                                                            easy cleanup, no waste
                                                                            cookies slide right off!

                                                                            Ingredients

                                                                            • 2 tbsp ground flaxseed
                                                                            • 5 tbsp cool water
                                                                            • 1 ¾ cup oat flour
                                                                            • 1/3 cup rolled oats
                                                                            • 2 tsp baking powder
                                                                            • ½ tsp baking soda (remove for high altitude)
                                                                            • 1 ½ tsp cinnamon
                                                                            • ½ tsp nutmeg
                                                                            • ¼ tsp salt
                                                                            • ½ cup unsweetened applesauce
                                                                            • 2 tbsp neutral flavored oil, I used avocado
                                                                            • ¾ cup plain coconut or oat milk
                                                                            • 1/3 cup sugar
                                                                            • 1 ½ tsp vanilla extract
                                                                            • ¾ cup shredded carrots
                                                                            • ⅓ cup raisins
                                                                            • 2 tbsp brown or white sugar for topping (optional)

                                                                            Instructions

                                                                            1. combine the water and flax seed in a medium mixing bowl and set aside for 10-15 minutes
                                                                            2. combine the dry ingredients (oat flour, oats, baking powder, baking soda, cinnamon, nutmeg, and salt) in a small mixing bowl and mix well
                                                                            3. add the remaining wet ingredients (applesauce, oil, milk, sugar, and vanilla) to the bowl with the flax seed and water, combine well
                                                                            4. add the carrots to the wet ingredients
                                                                            5. stir the dry ingredients into the wet ingredients, blend well
                                                                            6. fold the raisins into the mixture
                                                                            7. cover the bowl and refrigerate for at least 1 hour, overnight works too
                                                                            8. remove from refrigerator and preheat oven to 400 F
                                                                            9. spoon the batter onto a parchment paper lined baking tray, about 4 tbsp per serving
                                                                            10. sprinkle tops with sugar
                                                                            11. bake for 25-27 minutes until internal temperature of 200 F is reached
                                                                            12. cool completely on a cooling rack before serving
                                                                            vegan gluten free carrot raisin mufffin tops

                                                                            Vegan Gluten Free Carrot Raisin Muffin Tops

                                                                            Prep Time 1 hr 30 mins
                                                                            Cook Time 30 mins
                                                                            Course Breakfast, Snack
                                                                            Cuisine American
                                                                            Servings 10 Muffin Tops

                                                                            Ingredients
                                                                              

                                                                            2 tbsp ground flaxseed

                                                                              5 tbsp cool water

                                                                                1 ¾ cup oat flour

                                                                                  1/3 cup rolled oats

                                                                                    2 tsp baking powder

                                                                                      ½ tsp baking soda (remove for high altitude)

                                                                                        1 ½ tsp cinnamon

                                                                                          ½ tsp nutmeg

                                                                                            ¼ tsp salt

                                                                                              ½ cup unsweetened applesauce

                                                                                                2 tbsp neutral flavored oil, I used avocado

                                                                                                  ¾ cup plain coconut or oat milk

                                                                                                    1/3 cup sugar

                                                                                                      1 ½ tsp vanilla extract

                                                                                                        ¾ cup shredded carrots

                                                                                                          ⅓ cup raisins

                                                                                                            2 tbsp brown or white sugar for topping (optional)

                                                                                                              Instructions
                                                                                                               

                                                                                                              combine the water and flax seed in a medium mixing bowl and set aside for 10-15 minutes

                                                                                                                combine the dry ingredients (oat flour, oats, baking powder, baking soda, cinnamon, nutmeg, and salt) in a small mixing bowl and mix well

                                                                                                                  add the remaining wet ingredients (applesauce, oil, milk, sugar, and vanilla) to the bowl with the flax seed and water, combine well

                                                                                                                    add the carrots to the wet ingredients

                                                                                                                      stir the dry ingredients into the wet ingredients, blend well

                                                                                                                        fold the raisins into the mixture

                                                                                                                          cover the bowl and refrigerate for at least 1 hour, overnight works too

                                                                                                                            remove from refrigerator and preheat oven to 400 F

                                                                                                                              spoon the batter onto a parchment paper lined baking tray, about 4 tbsp per serving

                                                                                                                                sprinkle tops with sugar

                                                                                                                                  bake for 25-27 minutes until internal temperature of 200 F is reached

                                                                                                                                    cool completely on a cooling rack before serving

                                                                                                                                      Keyword gluten free, nut free, vegan
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