nightshade free Archives - Page 3 of 14 - The Flavorful Elimination Diet

When you’re still in phase one of an elimination diet you’re going to feel very limited in your flavor options. I created this slow cooker chicken curry elimination diet recipe to add some flavor and variety to phase one meals. Without nightshades it’s difficult to add heat to a dish. Traditional curries use several forms of peppers to bring up a complex spicy flavor. That’s why we have to get a little creative and use the main zippy flavor enhancer we can still use. Ginger.

Lots of fresh ginger will really liven up this nightshade free slow cooker chicken curry. Turmeric gives it that classic curry color with lots of anti-inflammatory benefits. And torn fresh basil brings up the thai inspired flavors. Finish it off with some coconut milk and you have a beautiful creamy curry that you’ll be proud to serve to yourself and others.

The shredded chicken also gives it a bit of a different texture than classic curries but with how much chicken you’ll be eating in elimination diet recipes you’ll be glad to mix it up. The use of basmati instead of brown rice also will give you a new texture to enjoy than just basic chicken and rice.

This slow cooker chicken curry is super easy to throw together and freezes very well allowing for many leftovers. It’s always a good idea to keep phase one recipe servings in your freezer in case you have a reaction to a reintroduction. This will save you from having to drop everything and cook again at a minute’s notice. I strongly suggest you do this through your diet. I had a few reactions and without the convenience of drive through or ordering a pizza you’ll be at a loss for your next meal without stuff prepared!

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Basmati Rice vs Jasmine Rice

I use basmati rice frequently in my cooking and recipes. Why? Mostly just preference, honestly. Basmati rice is a larger grain that stays seperate after it’s cooked, essentially it’s not very sticky. Jasmine rice is stickier and clumps after cooking. I personally feel that this makes basmati rice perfect for leftovers because it doesn’t become pure mush. If you’re doing an elimination diet it is very likely that you’ll be meal prepping and eating many leftovers.

Basmati rice also has a lower glycemic index than Jasmine rice. Basmati also has fewer calories per serving over Jasmine rice. Basmati rice contains more iron, more fiber (brown basati), and slightly more calcium. Jasmine rice has more vitamin A.

Basmati rice is popular in India and Pakistan while Jasmine rice is a staple of Thailand. I love Indian food and restaurants but they put tomatoes (which I’m allergic to) in everything! So I buy the rice myself and at least get that part.

The winner: Basmati!

Ingredients

3 large boneless skinless chicken breasts
1 large sweet potato, peeled
1 large yellow onion
2 large carrots
1 medium zucchini
2 cups chicken broth
2-3 tsp salt (or to taste)
2 cloves garlic, minced
2 tbsp fresh grated ginger
1 tbsp torn fresh basil (or 1 ½ tsp dried)
½ tsp turmeric
1 tbsp apple cider vinegar
olive oil
½ cup coconut milk
4 cups cooked basmatti rice

Instructions

drizzle olive oil over the base of the slow cooker
place chicken in the slow cooker
coarsely chop the veggies and place on the chicken
add broth, salt, ginger, basil, turmeric, and apple cider vinegar to the pot
cook HIGH for 4-6 hours until the chicken starts to shred
remove the chicken and shred with forks, return to the pot
stir in the coconut milk
serve on rice

Indian Inspired Slow Cooker Chicken Curry

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Prep Time 15

Cook Time 4

Course Main Course

Cuisine Thai

Servings 6 Servings

Ingredients

3 large boneless skinless chicken breasts
1 large sweet potato peeled
1 large yellow onion
2 large carrots
1 medium zucchini
2 cups chicken broth
2-3 tsp salt or to taste
2 cloves garlic minced
2 tbsp fresh grated ginger
1 tbsp torn fresh basil or 1 ½ tsp dried
½ tsp turmeric
1 tbsp apple cider vinegar
olive oil
½ cup coconut milk
4 cups cooked basmatti rice

Instructions

drizzle olive oil over the base of the slow cooker
place chicken in the slow cooker
coarsely chop the veggies and place on the chicken
add broth, salt, ginger, basil, turmeric, and apple cider vinegar to the pot
cook HIGH for 4-6 hours until the chicken starts to shred
remove the chicken and shred with forks, return to the pot
stir in the coconut milk serve on rice

Keyword citrus free, nightshade free recipes, soy free recipes

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May 11, 2023May 11, 2023

Amanja3 Comments

Pineapple Guacamole (Citrus Free)

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Pineapple guacamole is a great alternative to traditional guacamole when your elimination diet excludes citrus and nightshades. Normally, guacamole would be made with fresh lime juice but this recipe exchanges the lime for pineapple and apple cider vinegar. There is absolutely no reason for you to not enjoy delicious avocados while on a strict elimination diet. Fresh pineapple is always great but you can also used canned for this recipe and you’ll barely notice the difference.

I actually used this pineapple guacamole recently for burgers. Anyone who has been following me will know that I’m allergic to citrus and tomatoes. Good grief I miss ketchup so much! But I still was craving a burger and didn’t feel like making a whole batch of cherry ketchup or bbq sauce for an impulse meal so I needed a new topping. Guacamole is always delicious and goes on so many things! This is a wonderful citrus free version that everyone can have!

You could substitute white vinegar for the apple cider vinegar if that’s all you have but I find that it’s best to just keep a gallon jug of both around at all times. Vinegar has so many uses I would feel like my house was empty without it! In this recipe it provides the acid that would normally be supplied by the lime. It also helps keep the avocados from browning quite as quickly. It is also very important to always remember to salt anything that you make with avocados. They cry out for it and just a little salt elevates the whole recipe to the next level every single time.

Guacamole also goes great with tacos!

Does citric acid cause an allergic reaction to someone with a citrus allergy?

No! Citric acid is not the allergen in citrus fruits and is safe to eat for many individuals with a citrus allergy. Citric acid is often used in commercial cooking as a preservative and flavor enhancer. It is available to everyone so you could even cook with it at home to replace a citrus flavor.

Citrus allergies are rare but typically caused by a cross reaction pollen allergy or by the component limonene, found in citrus peels. It is important to determine if you’re allergic to the juice or the rind and then also if you are able to eat cooked citrus instead of raw. Everybody is different and these types of allergies require experimentation. But if you’re avoiding citrus in all forms just try some delicious pineapple guacamole.

Buy food grade citric acid

Buy vinegar

Ingredients

2 ripe avocados
¼ cup diced pineapple
2 tsp apple cider vinegar
½-1 tsp salt
¼ tsp black pepper
⅛ tsp garlic powder
⅛ tsp onion powder

Instructions

fork mash the avocado until smooth
mix in remaining ingredients
serve right away

Pineapple Guacamole

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Prep Time 5

Course Side Dish, Snack

Cuisine Mexican

Servings 4 servings

Ingredients

2 ripe avocados

¼ cup diced pineapple

2 tsp apple cider vinegar

½-1 tsp salt

¼ tsp black pepper

⅛ tsp garlic powder

⅛ tsp onion powder

Instructions

fork mash the avocado until smooth

mix in remaining ingredients

serve right away

Keyword citrus free, corn free, nightshade free recipes

rate this recipe!

May 10, 2023May 10, 2023

Amanja3 Comments

Easy, Versatile Shredded Chicken

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This slow cooker easy, versatile shredded chicken recipe is super easy and versatile enough to be used for any kind of chicken dish. I have used this for everything from tacos to pasta to chicken salad. The key is this basic recipe has a fairly neutral flavor profile and just highlights the flavor of the chicken. You can toss it with any kind of sauce to bring it into a dish or even just top a simple salad.

If you want to make this recipe even simpler don’t bother with the fresh celery and onion. You can use celery salt instead of the table salt and 1 tsp of onion powder, not onion salt, that would make it too salty. I like to use my super simple chicken broth recipe for this shredded chicken but you can get creative with what liquid you’re using depending on what you have available and what recipe you’re ultimately going to use. If you’re in a real pinch and don’t have any broth or other appropriate liquids around you could even just use salt water. There won’t be as much depth of flavor but 1 cup of water with 2 additional tsps of salt will still give a little flavor while bringing the chicken to the desired texture.

Texture, after all, is what we’re after here. You want that chicken to be fall apart shredded goodness. That’s what makes it perfect for tacos or even pizza! Seriously, you can use this easy, versatile shredded chicken anywhere and everywhere.

Slow Cooker or Instant Pot?

Many people are wondering which kitchen appliance they should buy. The Instant Pot or electric pressure cooker has gained a lot of popularity over the past few years and can be used interchangeably with many slow cooker recipes, you just need to adjust the timing.

For my recipes I use a slow cooker. This is simply because I have one. I’ve had my slow cooker for over 10 years now and I love it. It was a gift to me from my mom and is a high quality, large size crock pot that I couldn’t live without. You simply throw everything in the pot and hit go, done. Dinner is ready a few hours later nice and hot and tender.

If you have an electric pressure cooker instead, then by all means use that! Just adjust the settings accordingly, all ingredients for this versatile shredded chicken will stay the same.

If you are wondering which one to buy that’s going to depend on how you intend to use it. The electric pressure cooker is going to have more functions than just cooking full meals. For example, your Intant Pot can double as a rice cooker. If you don’t already have a rice cooker this could be a huge advantage for you!

The disadvantage to an electric pressure cooker is the size. My slow cooker can hold a full roast, several potatoes, multiple veggies, and broth all at the same time. An Instant Pot has a smaller capacity and is less suited for making 8 serving sized meals. If you’re mostly cooking for 1 an Instant Pot might be all you need, but if you want to make a full pork shoulder I would say lean toward a Crock Pot.

Check out some top rated options:

Crock Pot Slow Cooker|8 Quart Programmable Slow Cooker with Digital Countdown Timer, Black Stainless Steel – SCCPVFC800-DS

Instant Pot Duo 7-in-1 Electric Pressure Cooker, Slow Cooker, Rice Cooker, Steamer, Saute, Yogurt Maker, Sterilizer, and Warmer, 6 Quart, 13 One-Touch Programs

Shredded Chicken FAQ

Can you freeze shredded chicken?

Yes! Simply put the cooked chicken in a freezer safe container or bag and freeze it. To thaw either place in the refrigerator overnight or place the container in room temperature to warm water to thaw a few hours before using.

Can you shred chicken in a blender?

This is not recommended. It will turn the chicken into more of a paste than the shredded texture you’re looking for.

How long is shredded chicken good for in the fridge?

Shredded chicken will last in the fridge for about 3 to 4 days according to FDA guidelines.

Ingredients

3 large boneless skinless chicken breasts
3/4 cup chicken broth
2 whole sticks celery
1 yellow onion, halved
1 tsp salt
¼ tsp black pepper
1 tbsp apple cider vinegar
olive oil

Instructions

lightly drizzle the inside of the slow cooker with olive oil
add all other ingredients
cook on high for 4 hours
remove celery and onions
shred chicken with two forks

Easy Versatile Shredded Chicken

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Prep Time 5

Cook Time 4

Course Main Course

Cuisine American

Servings 5 servings

Ingredients

3 large boneless skinless chicken breasts

3/4 cup chicken broth

2 whole sticks celery

1 yellow onion, halved

1 tsp salt

¼ tsp black pepper

1 tbsp apple cider vinegar

olive oil

Instructions

lightly drizzle the inside of the slow cooker with olive oil

add all other ingredients

cook on high for 4 hours

remove celery and onions

shred chicken with two forks

Keyword corn free, gluten free recipes, soy free recipes

rate this recipe!

May 8, 2023May 8, 2023

Amanja2 Comments

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.

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

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

Pineapple Banana Bread (V/GF)

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Prep Time 10

Cook Time 1

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!

May 5, 2023May 5, 2023

AmanjaLeave a comment

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.

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

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

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 Pancakes

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Prep Time 5

Cook Time 20

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!

Nightshade Free Slow Cooker Chicken Curry

Basmati Rice vs Jasmine Rice

Ingredients

Instructions

Indian Inspired Slow Cooker Chicken Curry

Ingredients

Instructions

Pineapple Guacamole (Citrus Free)

Does citric acid cause an allergic reaction to someone with a citrus allergy?

Ingredients

Instructions

Pineapple Guacamole

Ingredients

2 ripe avocados

¼ cup diced pineapple

2 tsp apple cider vinegar

½-1 tsp salt

¼ tsp black pepper

⅛ tsp garlic powder

⅛ tsp onion powder

Instructions

fork mash the avocado until smooth

mix in remaining ingredients

serve right away

Easy, Versatile Shredded Chicken

Slow Cooker or Instant Pot?

Shredded Chicken FAQ

Ingredients

Instructions

Easy Versatile Shredded Chicken

Ingredients

3 large boneless skinless chicken breasts

3/4 cup chicken broth

2 whole sticks celery

1 yellow onion, halved

1 tsp salt

¼ tsp black pepper

1 tbsp apple cider vinegar

olive oil

Instructions

lightly drizzle the inside of the slow cooker with olive oil

add all other ingredients

cook on high for 4 hours

remove celery and onions

shred chicken with two forks

Pineapple Banana Bread (V/Gf!)

Pineapple Banana Bread FAQs

Ingredients

Dry Ingredients

Wet Ingredients

Toppings

Instructions

Pineapple Banana Bread (V/GF)

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

let cool in the pan on a cooling rack

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

Rice Flour Banana Pancakes

Rice Flour Pancakes FAQ