Loaded Sweet Potato Crust Quiche

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This loaded sweet potato crust quiche is exactly how I like my quiches, light on the eggs. I’m just not a huge fan, sorry. So I filled this one with lots of ham and veggies to make it really feel like a meal. It is still dairy, gluten, nightshade, and corn free. It’s a great recipe to use to test eggs in your elimination diet without introducing any other troublesome ingredients. It has the bonus of being super tasty, especially the way that sweet potatoes compliment smoky ham, that’s a match made in diet heaven!

The crust is the most challenging part of this brunch. You really want to get all the moisture out of the grated sweet potato that you can. Use a tea towel or a bunch of paper towels and really squeeze it all out. The last thing you want is a soggy crust. That is never appetizing. Additionally, do not underseason it. It may seem like a lot of salt, garlic and onion powder, but it’s really going to make the dish. Don’t be tempted to cut those out.

As far as ham goes you need to look for a natural brand that does not contain corn syrup. You don’t want ham to ruin your elimination diet with any sneaky ingredients. Whole foods always has great options but even my local Kroger had some at the deli. Ask for one thick slice and cube it yourself when you get home. You don’t need exactly ⅓ pound, that’s just a reference. Go ahead and snack on some extras if your quiche is looking too full.

What is a quiche?

Don’t get your egg dishes confused! Traditionally a quiche is made with a flaky pastry crust. This loaded sweet potato crust quiche uses sweet potatoes instead of flour and butter to make up the crust. But it’s still a quiche because it has any crust at all. A fritata is a crustless quiche and an omelette is a folded fritata. Or a fritata is an unfolded omelette. What egg came first? The fritata or the omelette?

Ingredients

For the crust

  • 1 large sweet potato (large!)
  • 1 tsp salt
  • 1 tsp garlic powder
  • 2 tsp onion powder
  • ⅓ cup oat flour (can be homemade slightly coarse)
  • 2 eggs
  • coconut or olive oil

For the Filling

  • ½ small head of broccoli, small florets
  • ½ small head of cauliflower, small florets
  • ⅓ lb of ham cubes about 1 cm in width
  • 8 green onions, white parts included, chopped
  • 3 eggs
  • ⅔ cup oat milk, or prefered plain milk
  • salt and pepper

Instructions

For the Crust

  1. preheat oven to 325 F
  2. grease a 9 inch pie dish (not loose bottom) with coconut or olive oil
  3. grate the potato and squeeze out excess moisture using a tea towel
  4. mix potato, seasonings, and oat flour in a medium bowl
  5. add one egg and mix until incorporated
  6. press the mixture into the greased dish along the bottom and up the sides
  7. brush the crust with half of the other egg, all along the bottom and sides
  8. bake crust for 25-30 minutes
  9. remove the crust and brush again with the remaining egg, fill any gaps!
  10. bake crust for another 5 minutes

For the Quiche

  1. put the vegetables and ham into the prebaked crust, make sure it’s an even mix and the ingredients aren’t segregated
  2. whisk the egg and milk together in a small bowl
  3. pour egg mixture over the top of the ham and veggies, try to fill in every little space
  4. sprinkle top with salt and pepper, however much you prefer
  5. bake for 25-35 minutes until crust edges are deep brown, if you like your egg softer lean toward the 25 minute side
  6. remove from oven and cool for 30 minutes before serving

Loaded Sweet Potato Crust Quiche

Prep Time 20 mins
Cook Time 1 hr
Course Breakfast
Cuisine American
Servings 4 meal sized servings

Ingredients
  

For the crust

  • 1 large sweet potato large!
  • 1 tsp salt
  • 1 tsp garlic powder
  • 2 tsp onion powder
  • cup oat flour can be homemade slightly coarse
  • 2 eggs
  • coconut or olive oil

For the Filling

  • ½ small head of broccoli small florets
  • ½ small head of cauliflower small florets
  • lb of ham cubes about 1 cm in width
  • 8 green onions white parts included, chopped
  • 3 eggs
  • cup oat milk or prefered plain milk
  • salt and pepper

Instructions
 

For the Crust

  • preheat oven to 325 F
  • grease a 9 inch pie dish (not loose bottom) with coconut or olive oil
  • grate the potato and squeeze out excess moisture using a tea towel
  • mix potato, seasonings, and oat flour in a medium bowl
  • add one egg and mix until incorporated
  • press the mixture into the greased dish along the bottom and up the sides
  • brush the crust with half of the other egg, all along the bottom and sides
  • bake crust for 25-30 minutes
  • remove the crust and brush again with the remaining egg, fill any gaps!
  • bake crust for another 5 minutes

For the Quiche

  • put the vegetables and ham into the prebaked crust, make sure it’s an even mix and the ingredients aren’t segregated
  • whisk the egg and milk together in a small bowl
  • pour egg mixture over the top of the ham and veggies, try to fill in every little space
  • sprinkle top with salt and pepper, however much you prefer
  • bake for 25-35 minutes until crust edges are deep brown, if you like your egg softer lean toward the 25 minute side
  • remove from oven and cool for 30 minutes before serving
Keyword dairy free, gluten free, nightshade free recipes
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vegan gluten free zucchini bread

Vegan, Gluten Free Zucchini Bread

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It took me three tries to make a successful vegan, gluten free zucchini bread. Those dietary restrictions are really quite tricky when it comes to baking. This version is one I am finally satisfied with. This is a great breakfast or snack bread. It’s not really sweet enough to be a dessert but is definitely filling.

I think that raisins are an absolute must for this bread. They add some sweetness but also break up the texture. Gluten free baking can have a bit of a pasty mouthfeel if you’re not careful. It’s one of the reasons to let this loaf cool completely before serving. It really will taste and feel better the next day rather than hot out of the oven. It will also hold together better. Vegan and gluten free zucchini bread is a super healthy bread that will last all week!

I would not advise adding too many fold ins. This bread will already want to crumble a little and adding nuts or seeds would cause the structure some stress. I’m sorry, gluten free is just not as sound of a structure. We’re doing the best we can here for elimination diet recipes!

How to tell when gluten free bread is done

Gluten free baking is a challenge. In order to have some variety in your elimination diet you’re going to want to try out a few bread or dessert recipes. I’ve done a lot of experimenting for the flavorful elimination diet recipes I’ve created and the biggest tip for gluten free baking I’ve found is to test it with a thermometer.

Traditionally when making a pan loaf like zucchini bread you’d simply stick a toothpick in the middle, if it comes out clean it’s done. This trick doesn’t quite work with gluten free. I ended up with several very undercooked loaves that were pasty and unpleasant before discovering that these breads need to be cooked to a higher internal temperature than I’m used to.

Wheat bread is done when it reaches about 190 F or 87.7 C. Gluten free bread is done when it reaches an internal termperature of 210 F or 98.8 C. That’s a 20 degree difference! In order to accomplish this you’re going to cook gluten free bread at a lower temperature for a fair bit longer than wheat bread. This will get it to 210 F without burning the outside first.

Once I found this out I retried this vegan gluten free zucchini bread and had a much better outcome. I temp every bread and dessert I make now and the texture is 100 times better. Do yourself a favor and check out this affordable kitchen thermometer to use for your bakes!

Ingredients

Dry

  • 2 cups finely ground oat flour
  • ½ tsp baking soda (remove for high altitude)
  • 1 tsp baking powder
  • 1 tsp ground cinnamon
  • ¼ tsp salt

Wet

  • ⅓ cup melted coconut oil
  • ¼ cup sugar
  • ¼ real maple syrup
  • 1 ½ flax eggs (4 ½ tsp ground flaxseed whisked into ¼ cup water let sit for 15 mins)
  • 1 tsp vanilla extract

Fold ins

  • 1 ¼ cup grated zucchini
  • ½ cup raisins

Instructions

  1. Preheat the oven to 325 F
  2. line a 8 inch loaf pan with parchment paper, or grease all sides with coconut oil
  3. in a medium bowl mix the dry ingredients
  4. in a larger bowl combine all wet ingredients
  5. add the dry ingredients to the wet ingredients, mixing as you add
  6. make sure dry ingredients are fully incorporated and then fold in zucchini and raisins
  7. pour the thick batter into the lined pan and shape into a loaf
  8. bake for 60-70 minutes, until internal temp reaches 210 F, the loaf will look pale
  9. cool the loaf in the pan for at least half an hour before removing, allow to cool completely before serving
vegan gluten free zucchini bread

Vegan Gluten Free Zucchini Bread

Prep Time 15 mins
Cook Time 1 hr
Course Breakfast, Snack
Cuisine American
Servings 12 Servings

Ingredients
  

Dry

  • 2 cups finely ground oat flour
  • ½ tsp baking soda remove for high altitude
  • 1 tsp baking powder
  • 1 tsp ground cinnamon
  • ¼ tsp salt

Wet

  • cup melted coconut oil
  • ¼ cup sugar
  • ¼ real maple syrup
  • 1 ½ flax eggs 4 ½ tsp ground flaxseed whisked into ¼ cup water let sit for 15 mins
  • 1 tsp vanilla extract

Fold ins

  • 1 ¼ cup grated zucchini
  • ½ cup raisins

Instructions
 

  • Preheat the oven to 325 F
  • line a 8 inch loaf pan with parchment paper, or grease all sides with coconut oil
  • in a medium bowl mix the dry ingredients
  • in a larger bowl combine all wet ingredients
  • add the dry ingredients to the wet ingredients, mixing as you add
  • make sure dry ingredients are fully incorporated and then fold in zucchini and raisins
  • pour the thick batter into the lined pan and shape into a loaf
  • bake for 60-70 minutes, until internal temp reaches 200 F, the loaf will look pale
  • cool the loaf in the pan for at least half an hour before removing, allow to cool completely before serving
Keyword egg free, gluten free, vegan
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tofu scramble breakfast bowl

Tofu Scramble Breakfast Bowl

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This tofu scramble breakfast bowl uses tofu instead of eggs. It’s a great way to reintroduce soy into your diet from your elimination diet. It’s also just a great alternative to eggs if you’re sensitive or allergic. I know it can be challenging to find egg free recipes that aren’t necessarily vegan. This breakfast bowl gets filling with breakfast sausage. Searching for egg free recipes doesn’t have to mean vegan or plant based! Some people just can’t have eggs!

However, if you are looking for a vegan option feel free to leave the sausage out. You may just want to add a little fat for flavor. Add a tablespoon of coconut oil to the vegetables when sauteeing. If your diet allows it, you may also add a can of pinto or kidney beans, or even chickpeas in order to get some extra vegan protein. Textured vegetable protein is yet another option that also mimics the texture of ground sausage just as the tofu mimics the texture of eggs. Just keep in mind the restrictions of your own elimination diet before making any of these additions.

The turmeric is what really gives the tofu that egg color. If that’s not important to you though, you can easily leave it out without changing the flavor of the dish very much. That little amount of turmeric doesn’t offer that much in the way of flavor, especially when put up against sausage. The nutritional yeast will also give you some color but offers more in the way of flavor. It’s the standard vegan substitute for all things cheesy. If your elimination diet is still avoiding dairy, nutritional yeast will be your friend.

This tofu scramble breakfast bowl travels well as leftovers and also freezes well. I really enjoy keeping extras around in my freezer for when I need a quick meal to grab on my way to work. Many of these elimination diet recipes freeze well, that’s just how I cook!

Tips for preparing the best tofu

  • Always press your tofu, getting the water bulk out will vastly improve the texture of your tofu. Check out the affordable tofu press at the bottom of the list.
  • Freeze tofu overnight before preparing. Freezing tofu aids in drying it out. Thaw it and then press and prepare as usual. Tofu that has been frozen first has a chewier and more meat like texture than unfrozen.
  • Marinate your tofu for lots of flavor. Tofu acts like a sponge and will quickly absorb any liquid it’s set in. This means you can add a ton of flavor in mere seconds. After pressing the tofu, cube or crumble the block. Then place the pieces into any marinade. Could even be as simple as regular soy sauce. You’ll see it absorb the marinade quickly, then just cook as normal.
  • Use corn starch, or elimination diet approved arrowroot powder, to help crisp the texture of tofu. Add arrowroot poweder to the marinade or dry seasonings for the tofu and coat the outside. It will help the final texture be a pleasant crispiness on the outside.
dishwasher safe!

Ingredients

  • 1 lb ground breakfast sausage (look for corn syrup and nightshade free)
  • 12 oz extra firm tofu, pressed
  • 1 medium sweet potato, ½ inch dice
  • 1 yellow onion, diced
  • 2 small carrots, shredded
  • 1 cup loose packed spinach, coarse chop
  • 3 cups cooked brown rice
  • 2 cloves garlic, minced
  • 1 tsp dried rosemary
  • 2 tsp salt, or to taste
  • ½ tsp black pepper
  • 1 tbsp nutritional yeast
  • ¼ tsp turmeric
  • 2 tsp soy sauce

Instructions

  1. brown the ground sausage over medium low heat in a large skillet
  2. remove browned sausage and set aside
  3. add the onion and carrots to the sauage greased pan and saute for about 6-8 minutes stirring occasionally, until onions are translucent, carrots may stick a bit
  4. add the sweet potato to the pan and stir, leave undisturbed for 5-7 minutes, you want the potatoes to brown a bit
  5. stir, add a splash of water, cover pan and cook for 10 more minutes
  6. add the garlic and rosemary and saute a minute longer
  7. scrape veggies to one side of the pan and add the tofu to the empty side
  8. break up the tofu in the pan so that it is in small pieces
  9. add the salt, pepper, nutritional yeast, turmeric, and soy sauce to the tofu and mix
  10. stir the entire contents of the pan together
  11. add the spinach and heat just until it starts to wilt, about 3 minutes
  12. stir in the sausage 
  13. serve warm over rice
tofu scramble breakfast bowl

Tofu Scramble Breakfast Bowl

Prep Time 10 mins
Cook Time 30 mins
Course Breakfast, Main Course
Cuisine American
Servings 5 Servings

Ingredients
  

  • 1 lb ground breakfast sausage look for corn syrup and nightshade free
  • 12 oz extra firm tofu pressed
  • 1 medium sweet potato ½ inch dice
  • 1 yellow onion diced
  • 2 small carrots shredded
  • 1 cup loose packed spinach coarse chop
  • 3 cups cooked brown rice
  • 2 cloves garlic minced
  • 1 tsp dried rosemary
  • 2 tsp salt or to taste
  • ½ tsp black pepper
  • 1 tbsp nutritional yeast
  • ¼ tsp turmeric
  • 2 tsp soy sauce

Instructions
 

  • brown the ground sausage over medium low heat in a large skillet
  • remove browned sausage and set aside
  • add the onion and carrots to the sauage greased pan and saute for about 6-8 minutes stirring occasionally, until onions are translucent, carrots may stick a bit
  • add the sweet potato to the pan and stir, leave undisturbed for 5-7 minutes, you want the potatoes to brown a bit
  • stir, add a splash of water, cover pan and cook for 10 more minutes
  • add the garlic and rosemary and saute a minute longer
  • scrape veggies to one side of the pan and add the tofu to the empty side
  • break up the tofu in the pan so that it is in small pieces
  • add the salt, pepper, nutritional yeast, turmeric, and soy sauce to the tofu and mix
  • stir the entire contents of the pan together
  • add the spinach and heat just until it starts to wilt, about 3 minutes
  • stir in the sausage serve warm over rice
Keyword egg free, gluten free, nightshade free recipes
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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!

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.

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!

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 smoothiers 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.

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 mins
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
                  rate this recipe!
                  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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