honey mustard glazed carrots

Honey Mustard Glazed Carrots

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These honey mustard glazed carrots go great with this peach pork loin but would also go great as a side to almost any protein. It’s always nice to have a long list of easy side dishes available for any weekday dinner. Honey mustard is also just a super easy way to add a lot of flavor during the potentially boring first phase of an elimination diet. Even better that this recipe comes together easily with ingredients that most home cooks will already have available.

I always loved brown sugar glazed carrots when I was a kid. I’ll still make them sometimes as an adult but there’s a mental block about adding a quarter cup of pure sugar to my vegetables that makes it seem just a bit too unhealthy. They also typically have a good amount of butter as well. These honey mustard glazed carrots switch the butter out for the vegan friendly coconut oil and add some mustard to add flavor without adding many calories. The honey still gives it that sticky sweetness but it just feels better than pure brown sugar. 

I know that honey isn’t typically considered vegan so that does make it difficult for those purists. However, I will stand by the assertion that buying honey HELPS bees and keeps bee communities running and full of healthy bees so I will continue to encourage all people of all dietary persuasions to use lots of honey. We need the bees, bees are our friends.

Are Baby Carrots Healthy?

Yes! There are some misconceptions out there about baby carrots but I can assure you they are a healthy addition to your elimination diet.

Baby carrots come in two forms. Baby cut carrots are immature carrots harvested while they’re still baby carrots. But sometimes they are actually just full grown carrots whittled down into baby carrot shape. Both are perfectly healthy and safe to eat.

Baby carrots were an ingenious response to the problem of people not wanting to buy “ugly” produce. Farmers are able to take the oddly shapen carrots and turn them into baby carrots to reduce waste. You get just about the same nutrition profile as regular carrots without having to do any of the peeling or washing!

Ingredients

  • 12 oz baby carrots
  • 2 tbsp honey
  • 2 tbsp spicy mustard
  • 2 tbsp coconut oil
  • 1 tsp salt
  • ¼ tsp black pepper

Instructions

  1. Place all ingredients into a small saucepan over medium low heat, reduce if it starts to boil too hard
  2. cover and cook for about 20 minutes, stirring occasionally, until carrots are tender
  3. serve warm
honey mustard glazed carrots

Honey Mustard Glazed Carrots

Prep Time 1 min
Cook Time 20 mins
Course Side Dish
Cuisine American
Servings 4 servings

Ingredients
  

  • 12 oz baby carrots
  • 2 tbsp honey
  • 2 tbsp spicy mustard
  • 2 tbsp coconut oil
  • 1 tsp salt
  • ¼ tsp black pepper

Instructions
 

  • Place all ingredients into a small saucepan over medium low heat, reduce if it starts to boil too hard
  • cover and cook for about 20 minutes, stirring occasionally, until carrots are tender
  • serve warm
Keyword corn free, gluten free, nightshade free recipes
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cherry bourbon bbq sauce

Cherry Bourbon BBQ Sauce

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If you’ve seen some of my other sauce recipes you’ll know that I’m inspired by a tomato allergy. So many of my favorite sauces are tomato based! BBQ sauce happens to have a lower amount than say pasta or pizza sauce but it is definitely still present in most BBQ sauces you’ll find in restaurants or stores. 

I am unwilling to give up BBQ sauce. I put it on all sorts of things! Especially pizza. Give me a bacon, jalapeno, pineapple pizza with extra BBQ sauce and I’m a very happy diner. Now, I just have to make that at home instead with this delicious nightshade free alternative. 

If you happen to be like me and can tolerate nightshades that aren’t tomatoes there are a few additions to this sauce that will make it even better. You can replace the liquid smoke with ½ tsp of Spanish smoked paprika and add ¼-½ tsp of red pepper flakes for a little more heat. But even without any nightshades at all this BBQ is sure to impress even the pickiest eaters.

It works best to make the cherry ketchup first and then use it to make the BBQ sauce. You will have some cherry ketchup leftover. It is delicious on it’s own and works great with most dishes you would use tomato ketchup on. I used some on some homemade burgers with smoky bacon, swiss cheese, and caramelized mushrooms and onions. The cherries pair so well with the smoky bacon that you’ll even prefer this version to your typical ketchup!

How to store homemade BBQ sauce

The easiest way to store this cherry bourbon BBQ sauce is to let it cool in the pan and then transfer it to an airtight mason jar. This will keep for about 2 weeks in the fridge. It’s best to use it quickly in order to keep the best flavor. However, if you want to make a larger batch there are two other methods you may use.

You can properly jar this homemade nightshade free bbq sauce. This requires you to sterilize the mason jars using a large pot of boiling water. Boil the jars for 10-15 minutes to ensure they are completely clean. Then fill the jars with the sauce and use your go to method for canning. You’ll have to go elsewhere for those instructions, I won’t be responsible for that. But once properly jarred you may store the sauce at room temperature for 4-6 months.

You may also freeze this cherry bourbon BBQ sauce. Transfer the cooled sauce to a freezer safe airtight container and freeze for 4-6 months. Simply take out of the freezer and let it thaw overnight.

Ingredients

Cherry Ketchup

  • 4 cups pitted cherries
  • ⅓ cup apple cider vinegar
  • 2 tbsp balsamic vinegar
  • ¾ cup sugar
  • ¼ tsp cinnamon
  • ⅛ tsp ground clove
  • ¼ tsp ground ginger

Bourbon BBQ Sauce

  • 1 cup cherry ketchup (ingredients above)
  • ½ cup bourbon
  • 3 tbsp brown sugar
  • 3 tbsp molasses
  • 3 tbsp apple cider vinegar
  • 2 tbsp Worcestershire sauce or fish sauce
  • 1 tbsp coconut aminos (or soy sauce if you prefer)
  • 1 tbsp spicy brown mustard
  • ½ tsp liquid smoke or smoked salt
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • ½ tsp black pepper

Instructions

For the Cherry Ketchup

  1. put the cherries in a food processor or blender until pulverized into a paste
  2. combine the cherry paste and all other cherry ketchup ingredients in a sauce pan over medium heat
  3. bring to a boil and then reduce heat to a low simmer, stir frequently
  4. simmer for 30-40 minutes until the sauce has reduced by about half the volume and the smell of vinegar steaming off the pot no longer burns your eyes

For the BBQ Sauce

  1. add all the BBQ sauce ingredients to a sauce pan and bring to a boil
  2. reduce heat to a low simmer, stirring frequently
  3. the sauce will get quite thick after about 30 minutes
  4. remove from heat and let cool before transfering to a jar, refrigerate overnight before using
cherry bourbon bbq sauce

Cherry Bourbon BBQ Sauce

Prep Time 10 mins
Cook Time 2 hrs
Course sauce
Cuisine American
Servings 12 servings

Ingredients
  

Cherry Ketchup

  • 4 cups pitted cherries
  • cup apple cider vinegar
  • 2 tbsp balsamic vinegar
  • ¾ cup sugar
  • ¼ tsp cinnamon
  • tsp ground clove
  • ¼ tsp ground ginger

Bourbon BBQ Sauce

  • 1 cup cherry ketchup ingredients above
  • ½ cup bourbon
  • 3 tbsp brown sugar
  • 3 tbsp molasses
  • 3 tbsp apple cider vinegar
  • 2 tbsp Worcestershire sauce or fish sauce
  • 1 tbsp coconut aminos or soy sauce if you prefer
  • 1 tbsp spicy brown mustard
  • ½ tsp liquid smoke or smoked salt
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • ½ tsp black pepper

Instructions
 

For the Cherry Ketchup

  • put the cherries in a food processor or blender until pulverized into a paste
  • combine the cherry paste and all other cherry ketchup ingredients in a sauce pan over medium heat
  • bring to a boil and then reduce heat to a low simmer, stir frequently
  • simmer for 30-40 minutes until the sauce has reduced by about half the volume and the smell of vinegar steaming off the pot no longer burns your eyes

For the BBQ Sauce

  • add all the BBQ sauce ingredients to a sauce pan and bring to a boil
  • reduce heat to a low simmer, stirring frequently
  • the sauce will get quite thick after about 30 minutes
  • remove from heat and let cool before transfering to a jar, refrigerate overnight before using
Keyword corn free, nightshade free recipes, soy free recipes
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asian style noodles soup

Asian Style Noodle Soup

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Asian flavors are actually my go to for an elimination diet. Although you can’t use peppers and chilis you can still use ginger. And rice noodles can be used from day one! I used this Asian style noodle soup to introduce soy back into my diet. I’d forgotten how much more depth soy sauce has than just plain table salt. It really helps add an oomph to the broth. However, you can easily make this recipe phase one friendly by using coconut aminos instead of the soy sauce. It has a very similar depth of flavor and strong umami.

If you don’t like cilantro you can substitute parsley. You can also just leave it out. Leaf it out if you will. However if you still want some green popping out of your soup you can also use a few tbsp of fresh mint. This will add a completely different flavor profile to your soup while maintaining that asian style flair. 

It’s important to cook the rice noodles according to the package. Every brand and style seems to be slightly different. The first time I made this soup I didn’t soak the noodles long enough and they were very al dente requiring me to boil the soup for quite a bit longer than I would have liked. If you add cooked noodles in at the end instead of trying to cook them in the broth you can easily avoid this mistake. 

You can use any kind of mushroom that you like. My basic is just plain white button mushrooms because they’re always available and usually the cheapest but you can go wild with it! Mix and match if you’re able! The more variety the more umami your asian style noodle soup will have. Mushrooms can be a great source of vitamin D so don’t be shy with them!

Is soup a meal?

I think so! I know a lot of people underestimate the power of a good soup. They reserve it for an appetizer or a side to a sandwich. Some thinner soups are definitely not filling enough to be a full meal but this Asian style noodle soup is packed with meat, veggies, and filling rice noodles that qualify it for meal status.

Many soups that contain grains are definitely filling enough for a meal. Additionally, chilis, stews, and other hearty one pot meals are great for bringing to work or school and they freeze well for all the leftovers! I’m never without a soup on standby just in case I need to grab an easy, healthy meal.

Ingredients

  • dark meat from 5 cooked chicken thighs
  • 2 stalks celery, diced
  • 1 large carrot, shredded
  • ½ head of cabbage, chopped
  • 6 green onions, chopped
  • 8 oz mushrooms, chopped
  • 6 cups chicken broth
  • 1 tbsp fresh ginger, grated
  • 4 tbsp coconut aminos (or soy sauce if you’re able)
  • 1 tbsp fish sauce
  • 2 tsp rice vinegar
  • 2 tbsp sugar
  • salt and pepper to taste
  • olive oil
  • ¼ cup chopped cilantro
  • 6 oz rice noodles, prepared according to package directions

Instructions

  1. heat pot over medium low and add olive oil to cover bottom of pot
  2. add veggies (keep meat reserved) and saute until tender, about 15 minutes
  3. add the broth and all seasonings minus cilantro and simmer low for about half an hour to blend flavors
  4. add chicken, cilantro, and prepared noodles
  5. serve hot
asian style noodles soup

Asian Style Noodle Soup

Prep Time 30 mins
Cook Time 40 mins
Course Main Course, Soup
Cuisine Thai
Servings 6 servings

Ingredients
  

  • dark meat from 5 cooked chicken thighs
  • 2 stalks celery diced
  • 1 large carrot shredded
  • ½ head of cabbage chopped
  • 6 green onions chopped
  • 8 oz mushrooms chopped
  • 6 cups chicken broth
  • 1 tbsp fresh ginger grated
  • 4 tbsp coconut aminos or soy sauce if you’re able
  • 1 tbsp fish sauce
  • 2 tsp rice vinegar
  • 2 tbsp sugar
  • salt and pepper to taste
  • olive oil
  • ¼ cup chopped cilantro
  • 6 oz rice noodles prepared according to package directions

Instructions
 

  • heat pot over medium low and add olive oil to cover bottom of pot
  • add veggies (keep meat reserved) and saute until tender, about 15 minutes
  • add the broth and all seasonings minus cilantro and simmer low for about half an hour to blend flavors
  • add chicken, cilantro, and prepared noodles
  • serve hot
Keyword egg free, gluten free, soy free recipes
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vegan cheesy broccoli rice

Vegan Cheesy Broccoli Rice

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This vegan cheesy broccoli rice does something that I’ve never had in other vegan cheese imitations. It actually feels cheesy. I’ve found plenty of vegan cheese recipes that taste kind of cheesy, look kind of cheesy, or feel kind of creamy but this is the first that actually has the mouth-feel of cheese. 

I discovered the strategy on accident. I was attempting to make vegan rice cakes using flaxseed instead of egg. It didn’t work very well. The cakes didn’t hold together so I basically just ended up making a different kind of fried rice. Not one to throw out food, me and my bf ate it with dinner anyway. He said that it was interesting because you could feel the attempted binder in the rice. He said it kind of felt like cheese. Oh! I can use this!

So I combined the ground flax with the nutritional yeast commonly used to make vegan cheese substitutes and here we are! Delicious, super healthy, completely vegan cheesy broccoli rice. Such a great side dish to serve with any meal. The meal doesn’t have to be vegan by the way, this rice is yummy and suitable for any diet. Even phase one of your elimination diet!

Tips for using flax seed

  • Buy ground flax seed. Flax cannot be digested in its whole seed form, it needs to be ground in order to gain the health benefits as well as to act as a texture agent in recipes. Buying pre ground is the best way to ensure it’s the right form and will save you tons of time and energy from grinding it yourself.
  • Activate it with water. Combine the ground flax seed with a small amount of cool water before using it as a binder. Letting it sit with the water creates an egg like texture that can provide structure to vegan recipes. The powder alone wont do this.
  • Season your flax seed. There is nothing stopping you from seaasoning your ground flax seed before adding it to elimination diet recipes. Even just a little salt goes a long way in making something like this vegan cheesy broccoli rice flavorful.

Ingredients

  • 2 ½ cups cooked brown rice
  • 1 small head of broccoli, small florets
  • 1 medium carrot, shredded 
  • 2 tbsp ground flax seed
  • 6 tbsp cool water
  • 3 tbsp nutritional yeast
  • 1 tsp onion powder
  • ½ tsp garlic powder
  • ¼ cup coconut milk (or plain milk of choice)
  • 1 tsp salt
  • ½ tsp ground black pepper
  • 2 tbsp olive oil

Instructions

  1. combine the flax seed and cool water, stir well and let sit for 5 minutes
  2. stir the broccoli and shredded carrot into the rice
  3. add the remaining ingredients minus the olive oil to the flax seed
  4. stir the mixture into the rice
  5. heat olive oil in a skillet over medium heat
  6. pan fry cheesy rice mixture in the oil for 5-7 minutes to heat and incorporate
  7. serve warm
vegan cheesy broccoli rice

Vegan Cheesy Broccoli Rice

Prep Time 15 mins
Cook Time 10 mins
Course Side Dish
Cuisine American
Servings 4 servings

Ingredients
  

  • 2 ½ cups cooked brown rice
  • 1 small head of broccoli small florets
  • 1 medium carrot shredded
  • 2 tbsp ground flax seed
  • 6 tbsp cool water
  • 3 tbsp nutritional yeast
  • 1 tsp onion powder½
  • tsp garlic powder
  • ¼ cup coconut milk or plain milk of choice
  • 1 tsp salt
  • ½ tsp ground black pepper
  • 2 tbsp olive oil

Instructions
 

  • combine the flax seed and cool water, stir well and let sit for 5 minutes
  • stir the broccoli and shredded carrot into the rice
  • add the remaining ingredients minus the olive oil to the flax seed
  • stir the mixture into the rice
  • heat olive oil in a skillet over medium heat
  • pan fry cheesy rice mixture in the oil for 5-7 minutes to heat and incorporate
  • serve warm
Keyword gluten free, soy free recipes, vegan
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nightshade free salsa verde

Nightshade Free Salsa Verde

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I was worried about calling this dip a salsa when I was first making it. Typically, I get disappointed when something claims to be something it clearly is not. This nightshade free salsa verde has no tomatoes, no peppers, and no lime. But oh my goodness it’s still salsa! I was chowing down with some corn chips all afternoon and didn’t even miss the jalapeno burn. 

The apple cider vinegar adds a nice acidity that more than makes up for the lime. Getting a deep roast on the vegetables and garlic is the biggest key though. This dip has a ton of flavor! I had never roasted a cucumber before and now I think I’ve really been missing out my whole life. I’m certain roasted cucumbers will be a new addition to many salads and entrees I’ll create in the future. 

You can use this nightshade free salsa verde any way you would traditional salsa. Within an elimination diet you are not going to have tortillas or chips but any sort of burrito bowl is a great alternative. A good brown rice easily makes up for the missing starches.

I’ve made this salsa two ways. In the air fryer and in the oven. It took way longer in the oven. The air fryer does a much better job of dealing with the high liquid content in the onions and cuccumbers so it acheived a char in half the time. If you have an air fryer I recommend setting it to 375 F for about 15 minutes, stir once halfway through. If you don’t have an air fryer check out this affordable option for roasting veggies without overheating your kitchen:

this is the one I use at home

Ingredients

  • 1 large cucumber, peeled 
  • 1 yellow onion
  • 4 cloves garlic
  • ½ tsp cumin
  • 2 tsp salt or to taste
  • 2 tbsp apple cider vinegar
  • ¼ cup fresh cilantro
  • 1 ½ tsp dried oregano
  • olive oil

Instructions

  1. preheat oven to 400 degrees F and line a baking sheet with foil or parchment paper
  2. chop the cucumber and onion into large pieces
  3. place the cucumber, onion, and whole garlic cloves on the baking sheet, drizzle with olive oil and sprinkle with salt
  4. roast the vegetables for 25-30 minutes, you want a deep brown on the garlic and some charred parts on the onions, stir once or twice during this time
  5. remove from heat and let cool for a few minutes
  6. place vegetables and all seasonings into food processor and pulse to chop until desired consistency is reached
  7. serve room temperature or chilled
nightshade free salsa verde

Nightshade Free Salsa Verde

Prep Time 5 mins
Cook Time 30 mins
Course dip
Cuisine Mexican
Servings 4 servings

Ingredients
  

  • 1 large cucumber peeled
  • 1 yellow onion
  • 4 cloves garlic
  • ½ tsp cumin
  • 2 tsp salt or to taste
  • 2 tbsp apple cider vinegar
  • ¼ cup fresh cilantro
  • 1 ½ tsp dried oregano
  • olive oil

Instructions
 

  • preheat oven to 400 degrees F and line a baking sheet with foil or parchment paper
  • chop the cucumber and onion into large pieces
  • place the cucumber, onion, and whole garlic cloves on the baking sheet, drizzle with olive oil and sprinkle with salt
  • roast the vegetables for 25-30 minutes, you want a deep brown on the garlic and some charred parts on the onions, stir once or twice during this time
  • remove from heat and let cool for a few minutes
  • place vegetables and all seasonings into food processor and pulse to chop until desired consistency is reached
  • serve room temperature or chilled
Keyword citrus free, nightshade free recipes, nut free
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