peach smoothie

Peach Creamsicle Smoothie

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This peach creamsicle smoothie is the perfect citrus free summer treat. It takes away the traditional orange from the creamsicle but I think that peach can be even better. They are creamier in a smoothie and you can always find canned or frozen peaches for when they’re not in season. Frozen oranges just don’t work that way! The water content of oranges is much higher than peaches so it’s easier to reach a creamy texture.

I was so bummed when I discovered through my elimination diet that I have a citrus allergy. I never really thought about how often lemons, limes, and oranges find their way into things! So I’ve had to get a little creative with replacing that craving for bright fruits. Peach is a great alternative to orange for creamsicles cause they’re even the same nice inviting color. 

I’m not a huge breakfast person so a smoothie is usually more of a weekend afternoon treat for me. It can be a great little natural sugar boost pick me up for when you are feeling sluggish. Make sure to get a reusable straw to keep around the house. Nobody wants to drink a smoothie without a straw and we all know we’re better than disposable ones by now. Seriously, any kind will do, I use the one that came with my reusable water bottle. Just clean it out right after you’re done with the smoothie and it’s really easy. You can also get a straw cleaner for pretty cheap.

This peach creamsicle smoothie is safe for all phases of an elimination diet as long as you use coconut yogurt instead of any other vanilla flavored yogurt. If you have successfully added other ingredients back into your diet feel free to use your favorite yogurt instead. I honestly just really like coconut and have continued to use the yogurt and milk regularly. Even now that I can have real dairy!

Which is better for a diet: smoothies or juice?

Smoothies! Smoothies are healthier, more filling, and more variable than juice is. Smoothies are made by blending the ingredients while juicers essentially wring the liquid out. Therefore, smoothies retain all of their vitamins and fiber while juice is left with mostly sugar.

You can make smoothies even heartier by using yogurt, nut or sun butters, chia or flax seeds, anything you can think of to give you a nutrient boost! This peach creamsicle smoothie is an easy place to start with your smoothie journey.

Smoothies are also far more filling than juice. Since they retain their fiber they’ll keep you feeling satiated much longer than liquid juice. If you’re watching your calories both can be pretty calorically dense but juice will have you reaching for more food much quicker.

buy a blender on amazon
buy a blender on amazon

Ingredients

  • 1 cup frozen, fresh, or canned peach slices (loosely packed)
  • ½ cup vanilla coconut yogurt
  • ½ cup coconut milk
  • 2 tbsp honey or real maple syrup
  • ½ tsp vanilla extract
  • pinch salt

Instructions

  1. blend all ingredients in a food processor or blender until smooth
  2. serve cold
peach smoothie

Peach Creamsicle Smoothie

Prep Time 5 minutes
Course Breakfast, Snack
Cuisine American
Servings 1 Serving

Ingredients
  

1 cup frozen, fresh, or canned peach slices (loosely packed)

    ½ cup vanilla coconut yogurt

      ½ cup coconut milk

        2 tbsp honey or real maple syrup

          ½ tsp vanilla extract

            pinch salt

              Instructions
               

              blend all ingredients in a food processor or blender until smooth

                serve cold

                  Keyword citrus free, dairy free, soy free recipes
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                  pineapple banana bread

                  Pineapple Banana Bread (V/Gf!)

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                  This vegan and gluten free pineapple banana bread is a treat that any diet can enjoy! It’s so nice to be able to have a breakfast/snack/dessert bread that can be eaten during phase one of any elimination diet. It feels so decadent to have a slice of this delicious loaf even though it’s completely wheat, egg, dairy, soy, corn, nut, legume, and everything free!

                  I love coconut so it’s easy for me to want to add it to everything. If it really isn’t your taste feel free to skip the shredded coconut on top and swap the coconut milk with oat milk. You can even swap the coconut oil for avocado oil if the whole plant is just that objectionable to you. But if you love it like I do feel free to add extra shredded coconut into the loaf, fold about a ¼ cup in with the liquid ingredients. 

                  Speaking of liquid ingredients, you’ll want to use liquid coconut oil for this vegan recipe. Simply melt the room temperature oil in the microwave or a pan on the stove top first. It won’t take very much time to melt the oil to a liquid and you don’t need it to be boiling.

                  buy coconut oil
                  buy coconut oil

                  The secret ingredient to taking this gluten free vegan bread to the next level in taste is good old fashioned salt. People really underestimate the power of a little salt. Sprinkle just a little coarsely ground salt (bigger than your average table salt) on top right before baking. This will not make the bread taste salty unless you add way too much! But it is going to bring out the sweetness of the coconut and pineapple and greatly enhance the overall flavor of the bread while also adding just a little variety in between bites. I use this trick on plain banana bread as well and I will never go back! Give it a shot, don’t be scared!

                  I think this bread is moist enough to not need any sort of butter with it. Phase one of an elimination diet doesn’t really have any topping options of that sort anyway but if you are further along feel free to spread it with butter, vegan butter, ghee, whatever bread spread gets you out of bed in the morning!

                  Pineapple Banana Bread FAQs

                  What can I use instead of Kosher salt?

                  Kosher salt, in this context, refers to a coarse ground salt. For topping this vegan and gluten free pineapple banana bread you don’t want to use finer ground table salt. Kosher salt, coarse salt, coarse sea salt, or coarse Himalayan Pink salt will all work for this purpose. Just use whatever you already have. The coarser grind allows the salt to sit on top of the bread more than just soak into the dough. This gives a greater flavor for the overall loaf.

                  Can I freeze banana bread?

                  Absolutely! Banana bread freezes well and can be used at a later date if you make more than one loaf at a time. Simply take it out of the freezer the night before to let it thaw to room temperature before eating.

                  How long does banana bread last?

                  About 4-5 days. As with any bread, fresher is better. Since this recipe uses oat flour it won’t get hard and stale in the same was a traditional wheat flour but it’s still best to eat it within a few days.

                  Is oat flour gluten free?

                  Yes! Provided the production line is gluten free, oat flour is safe for consumption for anyone avoiding wheat and gluten.

                  Ingredients

                  Dry Ingredients

                  • 2 cups oat flour (finely ground)
                  • 1 tsp baking soda (remove for high altitude)
                  • ¾ tsp baking powder
                  • ¾ tsp salt

                  Wet Ingredients

                  • 1 ½ cups mashed ripe banana
                  • ½ cup crushed pineapple, liquid drained
                  • ½ cup maple syrup
                  • 3 tbsp coconut milk
                  • 3 tbsp coconut oil (liquid)
                  • 2 tsp vanilla extract

                  Toppings

                  • shredded coconut (about 1/4 cup)
                  • coarse kosher salt (about 1-2 tsp)

                  Instructions

                  1. Preheat oven to 350 F
                  2. grease a 9X5 loaf pan with coconut oil
                  3. combine the dry ingredients in a small mixing bowl and mix well
                  4. combine the wet ingredients in a medium mixing bowl and mix well
                  5. add the dry ingredients to the wet ingredients, stirring thoroughly between additions
                  6. pour the batter into the greased pan, tap sides to even out batter
                  7. top liberally with shredded coconut 
                  8. sprinkle lightly with kosher salt 
                  9. bake for 65-75 minutes until you reach an internal temperature of 205-210 F, you can try the toothpick test but I’ve found my breads to still be undercooked using this method, if the coconut is getting too dark tent the pan with foil
                  10. let cool in the pan on a cooling rack
                  11. remove from pan and let stand overnight for best texture before serving
                  pineapple banana bread

                  Pineapple Banana Bread (V/GF)

                  Prep Time 10 minutes
                  Cook Time 1 hour
                  Course Breakfast, Dessert, Snack
                  Cuisine American
                  Servings 12 slices

                  Ingredients
                    

                  Dry Ingredients

                    2 cups oat flour (finely ground)

                      1 tsp baking soda (remove for high altitude)

                        ¾ tsp baking powder

                          ¾ tsp salt

                            Wet Ingredients

                              1 ½ cups mashed ripe banana

                                ½ cup crushed pineapple, liquid drained

                                  ½ cup maple syrup

                                    3 tbsp coconut milk

                                      3 tbsp coconut oil (liquid)

                                        2 tsp vanilla extract

                                          Toppings

                                            shredded coconut (about 1/4 cup)

                                              coarse kosher salt (about 1-2 tsp)

                                                Instructions
                                                 

                                                Preheat oven to 350 F

                                                  grease a 9X5 loaf pan with coconut oil

                                                    combine the dry ingredients in a small mixing bowl and mix well

                                                      combine the wet ingredients in a medium mixing bowl and mix well

                                                        add the dry ingredients to the wet ingredients, stirring thoroughly between additions

                                                          pour the batter into the greased pan, tap sides to even out batter

                                                            top liberally with shredded coconut sprinkle lightly with kosher salt bake for 65-75 minutes until you reach an internal temperature of 205-210 F, you can try the toothpick test but I’ve found my breads to still be undercooked using this method, if the coconut is getting too dark tent the pan with foil

                                                              let cool in the pan on a cooling rack

                                                                remove from pan and let stand overnight for best texture before serving

                                                                  Keyword gluten free, nut free, vegan
                                                                  rate this recipe!
                                                                  rice flour banana pancakes

                                                                  Rice Flour Banana Pancakes

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                                                                  These rice flour banana pancakes are an awesome vegan and gluten free breakfast option for any phase of your elimination diet. The most important part is the real maple syrup. I absolutely love maple syrup. I would guzzle it straight from the bottle if I found any clickbait article that said it was healthy to do so. It is very important to spend the extra money on the real stuff. Cheap syrup alternatives are typically colored corn syrup and not acceptable for any elimination diet recipes. They also don’t taste half as good as the real stuff.

                                                                  real maple syrup for your pancakes
                                                                  real maple syrup for your pancakes

                                                                  Rice flour is a great staple to have on hand for your elimination diet. In order to have a good variety of flavors and textures for your baked goods and other meal options I like to have at least oat and rice flour available. Rice flour is sturdier for this pancake recipe than oat flour would be. Plus, you’ll likely already be having a lot of oats for your elimination diet breakfasts and these gluten free pancakes help to mix it up a bit.

                                                                  The banana in this rice flour pancake is both the binder and the sugar. The riper the banana the stronger the flavor and the better it will hold everything together. So go ahead and use those browner bananas for this one. You can add extra sliced bananas or any other non-citrus fruit on top as well. Pancakes are an easy base to complete a full breakfast. Or take it in a dessert direction by topping with coconut whipped cream or vegan chocolate syrup!

                                                                  Rice Flour Pancakes FAQ

                                                                  Is rice flour gluten free?

                                                                  Yes! Rice flour is naturally gluten free and has less of a cross contamination risk than oat flour does. If you know that you are celiac or otherwise have a severe gluten intolerance look for brands that are labeled “certified gluten free.” Rice flour banana pancakes have a similar texture to regular wheat pancakes.

                                                                  Does maple syrup go bad?

                                                                  Yes, but not for a while. Real maple syrup, like what you should use during your elimination diet, needs to be refrigerated once it’s opened but will last about 1 year in the fridge. If you’re like me you will go through a bottle much quicker than that!

                                                                  Ingredients

                                                                  • ½ cup rice flour
                                                                  • ½ cup coconut or oat milk, plain or vanilla is fine
                                                                  • 1 ripe banana, peeled
                                                                  • pinch salt
                                                                  • coconut oil
                                                                  • real maple syrup for serving

                                                                  Instructions

                                                                  1. in a blender or food processor combine all ingredients except coconut oil and maple syrup
                                                                  2. blend for about 30 seconds until very smooth
                                                                  3. heat a skillet over medium low heat, grease with coconut oil
                                                                  4. pour batter into pancake rounds on heated skillet, how many depends on the size of your skillet
                                                                  5. cook for about 4 minutes before flipping and cooking for another 3, both sides should be a deep golden brown, keep the heat at medium low to get it cooked all the way through without burning
                                                                  6. repeat until batter is used up, re-grease the pan as needed
                                                                  7. serve hot with real maple syrup or favorite pancake topping

                                                                  You know what, I lied about the maple syrup. I had some leftover after taking that picture and eating the pancakes. Took a little sip of the maple syrup and I regretted it. Too sweet after all those pancakes. Also, maybe don’t eat 8 pancakes by yourself even if they are vegan and gluten free.

                                                                  rice flour banana pancakes

                                                                  Rice Flour Pancakes

                                                                  Prep Time 5 minutes
                                                                  Cook Time 20 minutes
                                                                  Course Breakfast
                                                                  Cuisine American
                                                                  Servings 4 servings

                                                                  Ingredients
                                                                    

                                                                  ½ cup rice flour

                                                                    ½ cup coconut or oat milk, plain or vanilla is fine

                                                                      1 ripe banana, peeled

                                                                        pinch salt

                                                                          coconut oil

                                                                            real maple syrup for serving

                                                                              Instructions
                                                                               

                                                                              in a blender or food processor combine all ingredients except coconut oil and maple syrup

                                                                                blend for about 30 seconds until very smooth

                                                                                  heat a skillet over medium low heat, grease with coconut oil

                                                                                    pour batter into pancake rounds on heated skillet, how many depends on the size of your skillet

                                                                                      cook for about 4 minutes before flipping and cooking for another 3, both sides should be a deep golden brown, keep the heat at medium low to get it cooked all the way through without burning

                                                                                        repeat until batter is used up, re-grease the pan as needed

                                                                                          serve hot with real maple syrup or favorite pancake topping

                                                                                            Keyword gluten free, nut free, vegan
                                                                                            rate this recipe!
                                                                                            overnight oats

                                                                                            Simple Overnight Oats

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                                                                                            These super simple overnight oats continue to be my go to midnight snack, even after I’ve completed my elimination diet. I make up enough servings for my work week and simply pull one out of the fridge right when I get home every night. It’s an easy to make and easy to digest snack that feels as filling as a meal with only half the calories! 

                                                                                            I like the taste the coconut milk brings to this snack or breakfast but if you prefer a different milk you may use any that fits within your diet parameters. At the beginning of my elimination diet coconut, oat, and rice milk were my only options. Coconut is the cheapest and most flavorful I’ve found so that feels like a win to me. Also I have some kind of mental block about using oat milk for oatmeal, it seems oddly incestuous. If you do use a less flavorful milk try adding a tiny splash of vanilla extract to the oats to boost it up. 

                                                                                            You can also add sugar, of course. Brown sugar is an oatmeal staple but maple syrup is also delightful. Pick any sweetener that you can use and like and you’ll be surprised at how little you need to add to a single serving.

                                                                                            After you’ve completed more phases of your elimination diet you might decide to add more to these oats. Sliced almonds are a favorite of mine but feel free to get creative! My husband throws trail mix into his oats and the melted chocolate always smells really good. I love using the sweetened shredded coconut because I feel it adds enough sweetness that I don’t need to add any pure sugar like maple syrup or honey. If it’s not sweet enough for you, add up to a tbsp of your sugar of choice but keep in mind that it will boost the calorie count significantly. 

                                                                                            Also check out this chocolatey version of hot oats

                                                                                            Overnight Oats FAQ

                                                                                            Can overnight oats go bad?

                                                                                            Yes! I would not recommend making overnight oats for more than 5 days in advance. Just as with most leftovers, a week is going to be your max for keeping it in the fridge. I typically make 4 servings at the beginning of my four day work week and have one each night. For every day the oats are left in the fridge the more liquid will be absorbed and the texture will become pastier.

                                                                                            Can overnight oats be made with quick oats?

                                                                                            Yes! However, this will change the texture. Rolled oats will take longer to absorb your milk of choice and will maintain their texture for longer. Quick oats are rolled oats that have been slightly ground so that they have more surface area. This means they will absorb liquid much faster and therefore become more pasty than rolled oats as overnight oats. It really comes down to preference.

                                                                                            Are overnight oats healthy?

                                                                                            Yes. Overnight oats are a good source of soluble fiber which can reduce cholesterol levels as well as other nutrients such as manganese. Oats are filling but low calorie and can help you feel full on a diet. Overnight oats have the same benefits as hot oats.

                                                                                            Can you make overnight oats with steel cut oats?

                                                                                            Overnight oats is ideal for steel cut oats, it’s an easy way to ensure they get to the desired texture without the effort of soaking and then cooking.

                                                                                            Can you heat up overnight oats?

                                                                                            Sure! Use a microwave safe dish and warm them up straight from the fridge. Keep in mind the overnight oats will already be soft, play with the timing to figure out the best texture for your preference.

                                                                                            Ingredients for One Serving

                                                                                            • ½ cup rolled oats
                                                                                            • 3/4 cup coconut milk
                                                                                            • ½ cup berries, mango, sliced peaches, whatever fruit you like
                                                                                            • 2 tbsp sweetened shredded coconut
                                                                                            • ¼ tsp cinnamon
                                                                                            • pinch salt

                                                                                            Instructions

                                                                                            1. add all ingredients to a sealable single serving container
                                                                                            2. sit in fridge overnight (at least 4 hours)
                                                                                            3. enjoy cold
                                                                                            overnight oats

                                                                                            Simple Overnight Oats

                                                                                            Prep Time 5 minutes
                                                                                            Course Snack
                                                                                            Cuisine American
                                                                                            Servings 1 serving
                                                                                            Calories 220 kcal

                                                                                            Ingredients
                                                                                              

                                                                                            ½ cup rolled oats

                                                                                              3/4 cup coconut milk

                                                                                                ½ cup berries, mango, sliced peaches, whatever fruit you like

                                                                                                  2 tbsp sweetened shredded coconut

                                                                                                    ¼ tsp cinnamon

                                                                                                      pinch salt

                                                                                                        Instructions
                                                                                                         

                                                                                                        add all ingredients to a sealable single serving container

                                                                                                          sit in fridge overnight

                                                                                                            enjoy cold

                                                                                                              Keyword gluten free, nut free, soy free recipes

                                                                                                              Try these cheap and easy sealable containers, perfect for single servings!

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                                                                                                              vegan gluten free carrot raisin mufffin tops

                                                                                                              Vegan/Gluten Free Carrot Raisin Muffin Tops

                                                                                                              As an Amazon Associate I earn from qualifying purchases

                                                                                                              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 hour 30 minutes
                                                                                                              Cook Time 30 minutes
                                                                                                              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
                                                                                                                                                                        rate this recipe!