easy pumpkin soup

Easy Pumpkin Soup

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This is a super simple easy pumpkin soup that will make a great compliment to any dinner. I first made it to serve with grilled cheese sandwiches since I discovered I’m allergic to tomatoes and can’t have the tomato soup staple. Since it’s unlikely grilled cheese will be on the approved list for an elimination diet you can use it as an appetizer or side for any main course.

I used canned pumpkin puree for this soup but you can easily use fresh. Just roast the pumpkin chunks until soft and blend in a food processor or with a mixer. Roasting will bring out even more depth of flavor from the pumpkin. Make sure that when you’re shopping for canned pumpkin puree the only ingredient is pumpkin. Do not buy pumpkin pie filling! That is not going to taste good with garlic and rosemary I can promise you that!

If you prefer your soup to be very smooth with no chunks at all then you can use an immersion blender at the end. An immersion blender will take care of the little pieces of diced onion and garlic and give you a silky pumpkin soup. Personally, I like a little bite so I left the chunks in.

Is canned pumpkin cooked?

Yes! Canned pumpkin is the flesh of a pumpkin, cooked and then pureed until very smooth. I find that using canned pumpkin is infinitely easier than using a whole fresh pumpkin. You can get canned pumpkin all year round, usually in the baking aisle of the grocery store. It’s an affordable and very time saving way to make this easy pumpkin soup. Having to cook and puree your own pumpkin will easily add hours to the cook time of this recipe.

Ingredients

  • 1 small yellow onion, diced small
  • 2 cloves garlic, minced
  • 2 cups pureed pumpkin (can use canned, unsweetened!)
  • 1 tsp dried thyme leaves
  • 2 tsp dried rosemary
  • ½ tsp black pepper
  • 3 tsp salt, or to taste
  • 2 cups vegetable broth
  • 1 ½ cups oatmilk (or preferred unflavored milk)
  • olive oil

Instructions

  1. heat a soup pot over medium low, drizzle with olive oil
  2. add the diced onion and saute over medium low heat for about 25 minutes, stirring occasionally, until the onions start to stick, you want to bring out the sugars, low and slow is the way to go
  3. add the garlic and saute 1 minute more
  4. add the pumpkin and seasonings, mix well
  5. add the broth and bring to a boil
  6. add the oatmilk and lower heat to a low simmer
  7. simmer for at least 10 minutes (no more than 30) to bring out the flavors
  8. option to remove the pot from the heat and use an immersion blender to create a smooth soup
  9. serve hot
easy pumpkin soup

Easy Pumpkin Soup

Prep Time 30 mins
Cook Time 30 mins
Course Appetizer
Cuisine American
Servings 6 servings

Ingredients
  

1 small yellow onion, diced small

    2 cloves garlic, minced

      2 cups pureed pumpkin (can use canned, unsweetened!)

        1 tsp dried thyme leaves

          2 tsp dried rosemary

            ½ tsp black pepper

              3 tsp salt, or to taste

                2 cups vegetable broth

                  1 ½ cups oatmilk (or preferred unflavored milk)

                    olive oil

                      Instructions
                       

                      heat olive oil in a soup pot

                        add the diced onion and saute over medium low heat until the onions start to stick, you want to bring out the sugars, low and slow is the way to go

                          add the garlic and saute 1 minute more

                            add the pumpkin and seasonings, mix well

                              add the broth and bring to a boil

                                add the oatmilk and lower heat to a low simmer

                                  simmer for at least 10 minutes (no more than 30) to bring out the flavors

                                    serve hot

                                      Keyword legume free, nightshade free recipes, soy free recipes
                                      rate this recipe!
                                      olive chicken quinoa salad

                                      Olive and Chicken Quinoa Salad

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                                      There are two secret flavor weapons in this olive and chicken quinoa salad. First is the olives. You probably didn’t even think about adding this bonus flavor burster to your phase one elimination diet plan! Any olive will add a briney flavor that you won’t get from many other ingredients. Use whatever olives are in your price bracket. If you can afford more high quality olives, by all means, do. However, if you’re like me and trying to cook on a budget, just get a can of pitted black olives.

                                      If you don’t have a food processor to make the olive paste you can finely chop the olives and mince the parsley by hand, then sitr together with the other seasonings. There is always a workaround when you don’t have some equipment available to you!

                                      The second secret flavor weapon is the pickled red onions. I love making these for salads, wraps, tacos, or even to put on pizza! The vinegar and sugar enhances the natural sweetness of the red onions and cooking them a little in the boiling pickling liquid takes the edge off them so you don’t have the lingering bad taste in your mouth they can sometimes leave. I like to leave them in fairly large strips to add a burst of color and flavor to any dish.

                                      If you have moved on from phase one of your elimination diet this salad would go great in a wrap. Simply roll it up in a tortilla and you have a whole new meal! However, if you’re still not touching wheat the quinoa in this olive and chicken quinoa salad keeps it very filling and serves as a full lunch.

                                      Use the affiliate links in the following sections to stock your kitchen!

                                      this is the food processor I use at home

                                      What are olives anyway?

                                      Fruit! Olives are small tree fruits related to mangoes and cherries.

                                      affordable olives

                                      Okay, so what is quinoa?

                                      Seeds! Quinoa is treated like a grain but it is actually the seeds of a flowering plant.

                                      regular quinoa

                                      Ingredients

                                      • 2 large boneless skinless chicken breasts, cooked and cubed
                                      • 1 cup shredded carrot (about 1 large carrot)
                                      • ½ red onion, sliced thin
                                      • 1/4 cup white vinegar
                                      • 1 1/2 tbsp sugar
                                      • 1/4 tsp black pepper
                                      • 6 oz black olives, drained of liquid
                                      • 1/2 cup fresh parsley, loosely packed
                                      • 1/4 cup olive oil
                                      • ¼ cup red wine vinegar
                                      • ½ tsp salt
                                      • drizzle honey
                                      • 3 cups cooked quinoa

                                      Instructions

                                      1. bring white vinegar, sugar, and black pepper to a boil in a small sauce pan
                                      2. remove from heat and stir in the sliced red onions, set aside
                                      3. place the olives, parsley, olive oil, red wine vinegar, salt, and honey in a food processor and pulse until a choppy paste texture is reached
                                      4. after the onion has quick pickled for at least 10 minutes (the longer it sits the stronger the flavor) drain the vinegar from the onions
                                      5. toss chicken, cooked quinoa, carrots, and olive paste together
                                      6. top with pickled red onions and serve chilled or room temperature
                                      olive chicken quinoa salad

                                      olive and chicken quinoa salad

                                      Prep Time 20 mins
                                      Course Main Course
                                      Cuisine American
                                      Servings 4 servings

                                      Ingredients
                                        

                                      2 large boneless skinless chicken breasts, cooked and cubed

                                        1 cup shredded carrot (about 1 large carrot)

                                          ½ red onion, sliced thin

                                            1/4 cup white vinegar

                                              1 1/2 tbsp sugar

                                                1/4 tsp black pepper

                                                  6 oz black olives, drained of liquid

                                                    1/2 cup fresh parsley, loosely packed

                                                      1/4 cup olive oil

                                                        ¼ cup red wine vinegar

                                                          ½ tsp salt

                                                            drizzle honey

                                                              3 cups cooked quinoa

                                                                Instructions
                                                                 

                                                                bring white vinegar, sugar, and black pepper to a boil in a small sauce pan

                                                                  remove from heat and stir in the sliced red onions, set aside

                                                                    place the olives, parsley, olive oil, red wine vinegar, salt, and honey in a food processor and pulse until a choppy paste texture is reached

                                                                      after the onion has quick pickled for at least 10 minutes (the longer it sits the stronger the flavor) drain the vinegar from the onions

                                                                        Keyword corn free, gluten free, soy free recipes
                                                                        rate this recipe!
                                                                        vegan gluten free banana oat cookies

                                                                        Vegan, Gluten Free Banana Oat Cookies

                                                                        I’m eating one of these vegan, gluten free banana oat cookies as I type this. I got two of these and a cup of coffee and am feeling pretty good about it. These cookies are great for dessert but also work as a breakfast since they’re so low in added sugar!

                                                                        I’ll be honest, I was skeptical of the idea. The original recipe had only bananas and oats in the ingredients. There’s no way that would be a cookie! I was right about that part, so I added a little extra sweetness with the maple syrup, a bit of salt to amp up the flavors, and added chocolate chips to really make it a dessert. That was the ticket!

                                                                        I also wasn’t convinced that these vegan gluten free banana oat cookies would hold together. I’m happy to say I was wrong about that part. They hold together while baking and aren’t even a crumbly mess after they cool. They’re a delightfully chewy cookie with a nice banana flavor. Similar to banana bread.

                                                                        I strongly recommend investing in a cooling rack for gluten free baked goods. For some reason gluten free bakes are much much better when they’ve had a chance to get fully to room temperature and a rack will help with that immensely. Check out this one using the affiliate link:

                                                                        cool

                                                                        You can use any add ins that fit your diet. I used chocolate chips, both semi sweet and white chocolate. More add in ideas:

                                                                        • craisins
                                                                        • raisins
                                                                        • butterscotch chips
                                                                        • peanut butter chips
                                                                        • walnuts
                                                                        • shredded coconut
                                                                        • any combination of the above

                                                                        Just be mindful of your dietary needs. Clearly, you wouldn’t want to use walnuts if you haven’t reintroduced nuts into your elimination diet. I will likely try walnuts and coconut next because those flavors go great with banana. Make these vegan, gluten free banana oat cookies you own!

                                                                        Ingredients

                                                                        • 2 large bananas
                                                                        • 2 tbsp maple syrup
                                                                        • 2 cups oats
                                                                        • 1/4 tsp salt
                                                                        • 1/2 cup of whatever add ins you like (chocolate chips, raisins, shredded coconut, anything!)

                                                                        Instructions

                                                                        1. preheat oven to 350 F
                                                                        2. add the oats and salt to a food processor and blend until the oats have broken down into a coarse flour
                                                                        3. mash the banana in a medium mixing bowl with the maple syrup
                                                                        4. stir in the oats until well blended
                                                                        5. fold in whatever add ins you’re using
                                                                        6. drop spoonfulls of cookie dough onto a lined baking tray, gently shape into the size and shape of your desired cookie
                                                                        7. bake for 9-11 minutes
                                                                        8. cool completely on a cooling rack before serving
                                                                        vegan gluten free banana oat cookies

                                                                        Vegan Gluten Free Banana Oat Cookies

                                                                        Prep Time 5 mins
                                                                        Cook Time 10 mins
                                                                        Course Dessert
                                                                        Cuisine American
                                                                        Servings 10 servings

                                                                        Ingredients
                                                                          

                                                                        • 2 large bananas
                                                                        • 2 cups oats
                                                                        • 1/4 tsp salt
                                                                        • 1/2 cup of whatever add ins you like chocolate chips, raisins, shredded coconut, anything!

                                                                        Instructions
                                                                         

                                                                        • preheat oven to 350 F
                                                                        • add the oats and salt to a food processor and blend until the oats have broken down into a coarse flour
                                                                        • mash the banana in a medium mixing bowl
                                                                        • stir in the oats until well blended
                                                                        • fold in whatever add ins you’re using
                                                                        • drop spoonfulls of cookie dough onto a lined baking tray, gently shape into the size and shape of your desired cookie
                                                                        • bake for 9-11 minutes
                                                                        • cool completely on a cooling rack before serving
                                                                        Keyword dairy free, gluten free, soy free recipes
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                                                                        Elimination diet meals

                                                                        Elimination Diet Meals (That Aren’t Soup or Salads!)

                                                                        Coming up with elimination diet meals can be an intimidating task. When you can’t eat gluten, wheat, corn, soy, legumes, nuts, citrus, nightshades, eggs, and dairy it feels very limited. But I promis you, there is a lot more to an eliminaiton diet than just soup and salads! All of these recipes are completely free from all of the aforementioned allergens and will keep you full on your diet!

                                                                        spaghetti squash and garlic chicken skillet
                                                                        spaghetti squash and garlic chicken skillet

                                                                        Spaghetti Squash and Garlic Chicken Skillet

                                                                        One key to mixing up your elimination diet meals is to bust out a good skillet. Flavorful meat and veggies take on new life when browned in a cast iron. This skillet meal recipe also uses spaghetti squash to get you away from the standard rice that will feature heavily in your meal plan. The diversity of texture in this dish is sure to keep you from getting bored.

                                                                        If you click on this recipe it will also show you how to easily cook chicken breasts in a skillet without them getting dried out! Juicy but browned chicken just the way you’ve always wanted it.

                                                                        brunch baked sweet potatoes
                                                                        brunch baked sweet potatoes

                                                                        Brunch Baked Sweet Potatoes

                                                                        The beauty of brunch is that you can really have it any time of day. I love these colorful and nutritious baked sweet potatoes. It’s the perfect dish to use to impress company, no one will even guess that you’re on such a restrictive diet when they see such an appetizing dish!

                                                                        Make friends with sweet potatoes. They will be a mainstay in your elimination diet. Not only as a replacement for the nightshade white potatoes but just as a way to keep you full. They’re loaded with fiber and low in calories so you never have to feel guilty about eating a whole one.

                                                                        Mini meatloaves with cherry ketchup
                                                                        Mini meatloaves with cherry ketchup

                                                                        Mini Meatloaves with Cherry Ketchup

                                                                        I love a good meatloaf. It’s a very underrated meal in my opinion. This egg, gluten, and nightshade free version has all the homestyle flavor you’re craving but is still perfectly acceptable for your elimination diet. Mini meatloaves also cook much quicker making this an easy after work meal that doesn’t require much effort.

                                                                        The cherrry ketchup will take some time to make but you can store a jar of it in your fridge to use on way more than just this one meal. It’s a flavorful nightshade free alternative that goes amazingly well with beef.

                                                                        sweet and savory chicken stir fry
                                                                        Sweet and Savory Chicken Stir Fry

                                                                        Sweet and Savory Chicken Stir Fry

                                                                        Stir fries and various combinations of chicken and rice are likely to be a huge part of your elimination diet meals. There’s really no way around that. But you can find ways to make the chicken and rice more exciting. This stir fry recipe uses chicken thighs for a much richer flavor and makes a sauce without any soy or citrus.

                                                                        Ginger is the key to a strong flavor during your elimination diet, luckily it’s safe for all phases, even when you feel like you can’t eat anything else.

                                                                        chimichurri chicken rice bowl
                                                                        chimichurri chicken rice bowl

                                                                        Chimichurri Chicken Rice Bowl

                                                                        Now I know I just said that chicken and rice would be a big part of your elimination diet so here’s another one! Here’s the thing, chicken and rice is safe and easy. It also travels really well. I love to separate these dishes into single serving containers and bring them to work for lunch or pop them into the freezer for a quick meal on the weekends.

                                                                        Rice and chicken doesn’t have to be just stir fries. This chimichuri rice bowl is a totally different flavor profile so I promise you won’t get bored.

                                                                        creamy broccoli chicken casserole
                                                                        creamy broccoli chicken casserole

                                                                        Creamy Chicken and Broccoli Casserole

                                                                        Chicken and rice can take on many forms. This casserole is a great way to mix it up. It has the hearty stick to your ribs feeling of any traditional casserole withut any probem ingredients like dairy or gluten.

                                                                        I know this recipe is a real winner because my boyfriend has even asked for me to make it more than once! I promise, even picky eaters will be happy to join you for elimination diet meals when they’re as good as this one.

                                                                        Baked chicken teriyaki
                                                                        Baked chicken teriyaki

                                                                        Baked Teriyaki Chicken with Pineapple Rice

                                                                        The key to keeping chicken and rice from getting boring is to change up the chicken and the rice. You can use white or dark meat and yoou can use any sort of rice you want. I like to use chicken thighs for a richer flavor, you can even eat the skins for a delightful appetizer!

                                                                        Brown and basmatti rices are my usual choices. You can also use jasmine, black rice, white rice, wild rice, a mix of all of the above, anything you like! This will change up the texture and presentation and hopefully keep you from dropping your diet altogether.

                                                                        braised peach pork tenderloin
                                                                        braised peach pork tenderloin

                                                                        Braised Peach Pork Tenderloin

                                                                        You don’t have to stick to chicken. Pork is extremely versatile and a great addition to elimination diet meals. This braised tenderloin uses peachees for a bit of sweetness and a lot of color.

                                                                        I like to pick up pork tenderloins whenever they’re on sale. You can usually find a pretty good price every few weeks. Just buy a couple and throw them in the freezer until you’re ready to cook them. I do this with most meats actually, it’s a great way to save a few bucks.

                                                                        slow cooker moroccon chicken
                                                                        slow cooker moroccon chicken

                                                                        Slow Cooker Moroccon Chicken

                                                                        Okay, one more chicken and rice dish. The slow cooker changes up the texture on this one completely and the Moroccon flavor profile makes it stand out even more. I strongly recommend investing in a slow cooker. They’re so easy to use and will keep your eliminatioon diet full of variety.

                                                                        Also, olives. These are a secret flavor weapon for a restrictive diet. Salty and briney and unlike any other ingredient you can use olives will punch up your meals and keep you excited.

                                                                        Sweet Potato Shepherd’s Pie
                                                                        Sweet Potato Shepherd’s Pie

                                                                        Sweet Potato Shepherd’s Pie

                                                                        Shepherd’s Pie is another homestyle classic that you may miss while on your diet. This version uses nightshade free sweet potatoes for the topping and keeps the insides corn and gluten free as well.

                                                                        There are so many ways you can adapt a diet to fit your needs and you do not hhave to suffer boring food to do it. Flavorful elimination diet is all about finding meals you’ll still want to eat even after your diet is done!

                                                                        turkey meatloaf with cranberry apple chutney
                                                                        turkey meatloaf with cranberry apple chutney

                                                                        Turkey Meatloaf with Cranberry Apple Chutney

                                                                        This is one of my favorite recipees to come out of my diet. I even got a seal of approval from my two year old nephew! Now, if you can make a two year old want to eat something that has veggies in it I think that desserves some praise!

                                                                        This turkey meatloaf goes so great with the sweetness and tartness of the chutney. All you need is a basic side dish and you have a meal worthy of guests.

                                                                        egg roll noodle bowl
                                                                        egg roll noodle bowl

                                                                        Egg Roll Noodle Bowl (Egg free!)

                                                                        Lastly, we have a different way to prepare rice. Rice noodles are still made entirely out of rice which makes them safe for your diet. Cabbage and ground pork brings you the classic egg roll flavors but in meal form.

                                                                        My mom said this dish was better with crushed peanuts and red pepper flakes and of course she’s right. If you can have legumes and nightshades then go for it. Otherwise, it’s perfectly fine without those ingredients, Mom.

                                                                        Please enjoy these elimination diet meals that aren’t soup or salds! Please share with any home cooks you know, whether they’re dieting or not!

                                                                        rate this recipe!

                                                                        Elimination Diet Breakfast Ideas

                                                                        Breakfast can be one of the hardest meals when you’re on a strict diet. In an elimination diet without eggs, gluten, dairy, and much more it can be difficult to come up with good breakfast ideas. These elimination diet breakfast ideas are sure to kick start your morning and keep you nice and full!

                                                                        I’m not much of a breakfast person. I usually have a banana and then eat a real meal for lunch. But I also think that breakfast foods can be eaten at any time of the day and have made all of these recipes for lunch, dinner, or late night snacks. There are too many other rules on an elimination diet to worry about if something is being eaten at the appropriate time of day.

                                                                        I hope you enjoy these elimination diet breakfast ideas, please share them with your friends and family!

                                                                        brunch baked sweet potatoes
                                                                        brunch baked sweet potatoes

                                                                        Brunch Baked Sweet Potatoes

                                                                        We’re going to start off with brunch. These baked sweet potatoes loaded with breakfast sausage and drizzled with real maple syrup will impress any company you have over. They’re the perfect balance of sweet, salty, and savory and will delight even the pickiest breakfast eaters.

                                                                        Baked sweet potatoes can be on a whole different level. There is no reason to keep them limited to being sweetened further with butter and brown sugar. These sweet potatoes maintain their individual sweetness while being complimented with savory, tangy, salty, and everything that makes a full meal. Don’t shy away from the pickled red onions!

                                                                        rice flour banana pancakes
                                                                        rice flour banana pancakes

                                                                        Rice Flour Banana Pancakes

                                                                        Pancakes are an American breakfast classic. For some reason. Honestly, I typically find them far too sweet for breakfast. But these gluten free banana pancakes made with rice flour provide a healthier pancake breakfast option. Never forget the real maple syrup!

                                                                        As with any pancake, these rice flour banana pancakes also make a great dessert. I think this recipe makes a just right serving for two people. I ate it all myself the first time and I might have overdone the maple syrup, better to split it with a freind.

                                                                        chocolate cherry oatmeal
                                                                        chocolate cherry oatmeal

                                                                        Chocolate Cherry Oatmeal

                                                                        Elimination diet breakfast ideas will start and end with oatmeal of some kind. Oats are sure to be a mainstay of any elimination diet. They’re filling, high in fiber, and very friendly for allergies and sensitivities. This twist on a classic adds unsweetened cocoa powder and cherries to make it a delightful variation on the oatmeal you’re used to. It also makes a great snack or even dessert!

                                                                        You can use whatever milk fits your dietary needs. I use coconut but any kind of plain or canilla non-dairy milk will work. You can even use regular milk if you’re able to eat dairy! Elimination diet recipes are all about substitutions.

                                                                        vegan gluten free zucchini bread
                                                                        vegan gluten free zucchini bread

                                                                        Vegan, Gluten Free Zucchini Bread

                                                                        Vegan, gluten free baking is a challenge. I won’t lie to you about that. This zucchini bread is has a trick up its sleeve though and is even better on the second or third day after you make it! This makes it perfect for an elimination diet breakfast all week long. Load it up with raisins for extra sweetness and enjoy!

                                                                        I love this zucchini bread with coffee. Every time I make baked goods I end up making more coffee for myself just because they go so well together.

                                                                        tofu scramble breakfast bowl
                                                                        tofu scramble breakfast bowl with rice

                                                                        Tofu Scramble Breakfast Bowl

                                                                        Many people struggle to get away from eggs for breakfast. If you are able to eat soy, tofu is a great alternative to eggs. This tofu scramble breakfast bowl also uses sausage which makes it perfect for our friends who cannot have eggs but aren’t ready for a full vegan plan just yet! This elimination diet breakfast idea works equally well for lunch or dinner.

                                                                        I know it’s difficult to find egg free recipes that aren’t vegan. Searching for egg free seems to only come up with completely plant based options. There’s nothing wrong with that but I know there are plenty of people out there who can’t have eggs but still want meat. This one’s for you!

                                                                        peach smoothie
                                                                        peach creamsicle smoothie

                                                                        Peach Creamsicle Smoothie

                                                                        Sometimes all you want for breakfast is a lighter serving. Smoothies are perfect for a quick energy boost on the go. This peach creamsicle smoothie is a citrus free option that can be thrown together in fewer than 5 minutes.

                                                                        If you are a fan of smoothies you can whip up a triple batch of these. Just stir or shake before serving. And of course keep it refrigerated.

                                                                        overnight oats
                                                                        overnight oats with strawberry

                                                                        Simple Overnight Oats

                                                                        More oats! Make friends with oats, they are the best thing to keep inn your pantry during an elimination diet. Overnight oats make the mornings simple. You can prep this the night before and have it completely ready for you in the morning. You don’t even need to heat it.

                                                                        These overnight oats are my midnight snack. I don’t always eat breakfast but I do alwawys want something when I get off of work late. I make servings for the week on Monday and just grab them one by one throuhgout the week. Easy to digest oats are perfect for before bed.

                                                                        vegan gluten free carrot raisin mufffin tops
                                                                        vegan gluten free carrot raisin mufffin tops

                                                                        Vegan/Gluten Free Carrot Raisin Muffin Tops

                                                                        You do not have to give up baked goods on a elimination diet. Muffin tops are the best part of the muffin and you don’t need a mufffin tin or papers to make them! They travel well and are surprisingly filling thanks to the oat flour and carrot fiber.

                                                                        I love raisins, I think people are too harsh on them. They’re little bursts of sweetness and add a variety in texture. But if you really hate them for some reason you can of course substitute with another dried fruit.

                                                                        sweet potato crust quiche
                                                                        sweet potato crust quiche

                                                                        Sweet Potato Crust Quiche

                                                                        Even an elimination diet breakfast idea list has to mention eggs. If you have succesfully added eggs back into your diet then this recipe is for you. The crust is gluten free and the filling is loaded with ham and veggies with no dairy whatsoever.

                                                                        I’m not a huge fan of eggs. I don’t like the texture much at all. I loaded up this quiche to hide that. It also makes it all that much more delicious.

                                                                        Enjoy these elimination diet breakfast ideas and remember that your diet can be flavorful!

                                                                        rate this recipe!