nut free Archives - The Flavorful Elimination Diet

I’m not gonna lie, I’m incredibly proud of this blueberry and basil oat cobbler recipe. It took me weeks to come up with a really good vegan and gluten free dessert that actually felt like a dessert. I went through a few recipes for cookies that either crumbled into piles or tasted more like granola bars. Then I found a cookie recipe that I adapted into the cobbler part of this dish and amped it up with powerful flavors.

You can use fresh or frozen blueberries for this dish depending on what’s available to you. If you’re shopping for the fruit out of season frozen is likely going to be much cheaper. Frozen berries will take a little longer on the stovetop but you don’t need to change anything else about the prep.

The blueberry keeps the dessert from feeling dry and the basil brings a much needed freshness to the, let’s admit it, bland blueberries. The white chocolate chips add a pop of extra sweetness. Make sure to look for vegan chips or look for allergen friendly ones which will also eliminate eggs, dairy, corn, and soy to make it extra elimination diet friendly! Believe it or not this blueberry and basil oat cobbler is a phase one elimination diet recipe. I wish I had developed it while I was going through dessert withdrawal during my own elimination diet. I was eating dried cranberries trying to trick myself into thinking that was enough. I have a sweet tooth that must be satiated!

That’s right, this is a freaking phase one dessert! A real delicious dessert! I know it’s delicious because my husband ate more than just the one polite, trying my recipes to be supportive, piece. He went back for more, and he’s a baker! So this is a must try dessert for absolutely any diet restrictions that you or your family may have and you’ll likely even return to this blueberry and basil oat cobbler after you’ve finished with your diet.

Try this recipe with vegan whipped cream!

Blueberry FAQs

Are blueberries good for you?

Yes! Blueberries are a healthy addition to any diet. They’re often considered a “superfood” and are loaded with vitamins K and C as well as manganese. They are also a good source of dietary fiber.

How many calories in blueberries?

One half cup serving of blueberries contains about 42 calories

How many carbs in blueberries?

11g of carbs per one half cup of blueberries

When are blueberries in season?

Typically July to August depending on location

Do blueberries have seeds?

Yes, each blueberry contains over a dozen small seeds. They are so tiny you don’t notice them and they are safe to eat.

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Ingredients

For the cobbler part

3 cups rolled oats
1 tsp baking soda (remove for high altitude)
1 tsp baking powder
½ cup sugar (pick your favorite white or brown)
½ tsp salt
4 tbsp coconut oil
1 cup plain oatmilk (or preferred plain milk)
1 tsp vanilla extract
½ cup white chocolate chips (look for vegan or allergen friendly)

For the blueberry part

1 cup whole blueberries (fresh or frozen)
½ cup white sugar
¼ cup loosely packed whole fresh basil leaves
2 tsp arrowroot powder

Instructions

For the cobbler part

preheat oven to 350 F
place the oats, baking powder and soda, sugar, and salt into a food processor or blender
blend until the oats break up, about 30 seconds, it’ll be much less coarse but not flour fine
in a medium bowl combine oat mixture with coconut oil, oatmilk, and vanilla
mix thoroughly, make sure there are no clumps of coconut oil
fold in the chocolate chips
grease a 8X8 pan with coconut oil
press just over half of the batter into the bottom and halfway up the sides of the pan
take the rest of the batter and spoon 9 dollops of batter on top, in a three by three grid with space all around each dollop

grid pattern for blueberry basil cobbler — grid pattern

For the blueberry part

gently mince the fresh basil leaves, you don’t want large chunks but you don’t want a mush either
combine blueberries, sugar, and basil in a saucepan over low heat
gently heat until sugar melts and blueberries begin to break down, this will take longer if using frozen
once the mixture has started to boil remove from heat and slowly stir in the arrowroot powder
spoon the mixture into the cobbler pan filling the space around the batter dollops but not fully covering them
bake for 30-35 minutes until the edges are a golden brown
cool completely in the pan on a cooling rack
serve with favorite dairy free ice cream, whip cream, or just by itself!

vegan and gluten free blueberry basil cobbler

Blueberry Basil Oat Cobbler

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Prep Time 20

Cook Time 30

Course Dessert

Cuisine American

Servings 9 servings

Ingredients

For the cobbler part

3 cups rolled oats
1 tsp baking soda remove for high altitude
1 tsp baking powder
½ cup sugar pick your favorite white or brown
½ tsp salt
4 tbsp coconut oil
1 cup plain oatmilk or preferred plain milk
1 tsp vanilla extract
½ cup white chocolate chips look for vegan or allergen friendly

For the blueberry part

1 cup whole blueberries fresh or frozen
½ cup white sugar
¼ cup loosely packed whole fresh basil leaves
2 tsp arrowroot powder

Instructions

For the cobbler part

preheat oven to 350 F
place the oats, baking powder and soda, sugar, and salt into a food processor or blender
blend until the oats break up, about 30 seconds, it’ll be much less coarse but not flour fine
in a medium bowl combine oat mixture with coconut oil, oatmilk, and vanilla
mix thoroughly, make sure there are no clumps of coconut oil
fold in the chocolate chips
grease a 8X8 pan with coconut oil
press just over half of the batter into the bottom and halfway up the sides of the pan
take the rest of the batter and spoon 9 dollops of batter on top, in a three by three grid with space all around each dollop

For the blueberry part

gently mince the fresh basil leaves, you don’t want large chunks but you don’t want a mush either
combine blueberries, sugar, and basil in a saucepan over low heat
gently heat until sugar melts and blueberries begin to break down, this will take longer if using frozen
once the mixture has started to boil remove from heat and slowly stir in the arrowroot powder
spoon the mixture into the cobbler pan filling the space around the batter dollops but not fully covering them
bake for 30-35 minutes until the edges are a golden brown
cool completely in the pan on a cooling rack
serve with favorite dairy free ice cream, whip cream, or just by itself!

Keyword gluten free recipes, nut free, vegan

rate this recipe!

June 14, 2023June 14, 2023

Amanja1 Comment

Allergen Friendly Pesto

When you’re attempting a diet that’s as restrictive as an elimination diet you are going to have to give up quite a few things. A couple months into mine I got a strong craving for anything pesto. Unfortunately, traditional pesto is almost exclusively things that are eliminated. Parmesan cheese is dairy, pine nuts are out, the usual exchange of walnuts is out, lemon juice is forbidden. Especially for me, apparently I’m one of the few freaks out there allergic to lemons! This is an allergen friendly pesto recipe that takes away all of those triggers and is safe for phase one of an elimination diet.

This pesto is also completely vegan without the parmesan cheese. It’s really versatile and will be able to serve any of your friends’ picky dietary needs. It’s perfect for company and no one will have any complaints!

If you are also eliminating garlic this recipe will survive without it. If you taste it and it lacks punch add a tsp more vinegar. Overall, I think this pesto tastes a bit earthier than others I’ve tried but it still has that strong basil flavor and beautiful green color. I spread it over boneless skinless chicken breasts and baked at 400 for half an hour. I also tossed it with pasta. But feel free to use it any way you would normally use pesto! Once you introduce more ingredients back into your elimination diet it goes absolutely great on a flatbread or instead of nightshade heavy sauces for pizza! It also of course works for the simple and traditional pesto pasta.

So how in the world do you make pesto without 3 of the main ingredients? Turns out, pretty easily. Just get out your food processor and combine together these simple ingredients. Make sure to use high quality fresh basil. You’ll be using a bunch of it, I like to buy mine from the Korean market, they have much better prices on bulk fresh herbs than the Kroger or other chain grocery stores. Take a look at your local specialty markets.

Do not use dried basil! This is not a substitution that can be made for this recipe!

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Pesto FAQ

What’s the difference between basil and Thai basil?

A lot! For this allergen friendly pesto recipe you’re going to want to use Italian sweet basil, not Thai basil. You’ll recognize the wide flat leaves, much rounder than the sharp edges of Thai basil. Thai basil also has purple stems while Italian sweet basil is all green.

Italian sweet basil smells slightly peppery or somewhat like the spiciness of cloves. Thai basil smells more like anise. This pesto works best with the sweet basil, the leaves are much more delicate and easily blend into a sauce form. I also like to use sweet basil in this Blueberry and Basil Oat Cobbler.

Is pesto healthy?

This is always a loaded question because it really depends on your dietary needs. This particular allergen friendly pesto sauce recipe is healthy for those who need a lot of substitutions. It is also lower in fat than a lot of other recipes since it uses less fatty seeds instead of nuts, no cheese, and less olive oil. So if you’re looking for a lower fat alternative this recipe is also healthy.

Can you freeze pesto?

Absolutely. I like to make a double batch and freeze half for an easy dinner later on. Simply thaw it out and use like you would any fresh sauce when you’re ready. As with any frozen food make sure to keep an eye on your freezer rotation and don’t leave it to collect frost.

What ingredient is in a traditional pesto sauce?

Basil. Basil is the most important ingredient to make a pesto, pesto.

Is pesto vegan?

Traditionally, no. Parmesan cheese usually makes this recipe not vegan. This recipe, however, uses nutritional yeast and can be safe for a vegan diet.

Ingredients

2 cups packed fresh basil
3 tbsp sunflower seeds
3 cloves garlic
2 tbsp white wine vinegar
4 tbsp nutritional yeast
½ tsp salt (or to taste)
3 tbsp olive oil
2 tbsp water, if needed

Instructions

Simply blend all ingredients in food processor or blender until smooth
use on chicken, pasta, pizza, anything pesto!

Allergen Friendly Pesto

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Prep Time 20

Course Main Course

Cuisine Italian

Servings 5 servings

Ingredients

2 cups packed fresh basil

3 tbsp sunflower seeds

3 cloves garlic

2 tbsp white wine vinegar

4 tbsp nutritional yeast

½ tsp salt (or to taste)

3 tbsp olive oil

2 tbsp water, if needed

Instructions

Simply blend all ingredients in food processor or blender until smooth

use on chicken, pasta, pizza, anything pesto!

Keyword citrus free, nut free, vegan

rate this recipe!

June 7, 2023June 7, 2023

AmanjaLeave a comment

Baked Teriyaki Chicken with Pineapple Rice

I love chinese food and other asian classics. Teriyaki chicken is a staple. Luckily, you won’t have to veer too far from a traditional recipe in order to have baked teriyaki chicken even on phase one of an elimination diet. The key ingredient is and always will be, brown sugar. The darker the better, you want the sauce to be syrupy and delicious. The main alteration you’ll have to make is substituting arrowroot powder for cornstarch or flour. Arrowroot powder can be found at most grocery stores, it may be called arrowroot flour, just keep your eyes out for it.

I also want to let you in on a secret. Chicken thighs are really easy to debone. Stop spending marked up prices on the boneless skinless thighs! All you need is a sharp knife. Just peel the skin off with your hands, lay the thighs flat, bone side up and carefully cut the meat next to the bone. Then cut the bone away from the meat behind it until the bone comes free. It will still have some meat left on it but you can use them and the skin to make some easy chicken broth. So you can stock up on the bone in thighs every time they go on sale and never worry about making one of these recipes again!

Caramelized onions add a depth of flavor to this dish and pineapple makes it even more delectable. I like the texture of basmati rice but you can use brown rice or whatever rice you prefer. You could even use rice noodles if that’s what you want! Elimination diet recipes are all about finding substitutions. This recipe will never be carb free because of the sauce but if you want to cut the rice turn it into a salad bowl and serve on cabbage or use cauliflower rice. There is no end to the customizations you can make when cooking for yourself.

This baked teriyaki chicken recipe differs from the traditional methods in that it isn’t pan fried. I find baking to be easier and less messy than cooking in a pan. This recipe does have you caramelizing onions in a pan to get that perfect flavor but you can cut them thinner and just bake them with the rest of the dish if you would prefer. The sauce will still make it nice and yummy but you can avoid dirtying an extra dish.

This elimination diet version of teriyaki chicken uses coconut aminos instead of soy sauce. Soy will likely be forbidden on one of these diets but this easy alternative still provides that dark, salty, umami flavor that soy sauce is used for. I doubt you’ll notice a flavor difference, especially when combined with the rest of the ingredients.

Is teriyaki chicken healthy?

Depends on your definition of healthy but the short answer could be no. This and most other teriyaki chicken recipes contain quite a bit of sugar which is to be limited on most diets. However, this baked teriyaki chicken recipe is a “healthier” adaptation that can be used for an elimination diet, gluten free diets, and anyone avoiding numerous food allergies. It also avoids the extra fat from pan frying and saves a few calories in that respect.

To make the recipe even healthier I suggest the simple trick of adding more veggies to your plate. Steamed broccoli goes great with the sweet sauce and green onions can be added on top. Cabbage is almost always welcome in asian style dishes like these as well. Get creative and balance out the sugar with lots of fiber to feel good about feeding this meal to your family.

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Ingredients

For the Chicken

5 boneless chicken thighs
3 cups cooked jasmine or basmati rice
16 oz can of pineapple chunks, drained
2 medium yellow onions
2 large carrots, sliced
olive oil
salt and pepper

For the Sauce

1 tbsp arrowroot powder
1 tbsp cold water
½ cup brown sugar
½ cup coconut aminos
¼ cup apple cider vinegar
1 tsp ground ginger
¼ tsp black pepper

Instructions

lightly oil a 8×8 baking dish
place chicken thighs in baking dish
whisk together the sauce ingredients minus the arrowroot powder, make sure it’s well combined
whisk the arrowroot powder into the sauce
pour sauce over the chicken thighs
add sliced carrots on top of the chicken
refrigerate to marinate for at least 1 hour
preheat oven to 400 F
bake chicken for 30 minutes until internal temp reaches 160 F
While chicken is baking heat olive oil in medium pan over medium low heat
add sliced onions and caramelize slowly, you want to really bring the sugars out and are looking for a dark brown color
when the onions have reached peak caramel add fully drained pineapple chunks and season with salt and pepper to taste
bring a brown to the pineapple and then add the cooked rice to the pan
remove chicken from oven and pour extra sauce into pan with rice, toss well
serve with the chicken thighs topping the rice mixture

Baked Teriyaki Chicken with Pineapple Rice

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Prep Time 1 10

Cook Time 30

Course Main Course

Cuisine Chinese

Servings 5 servings

Ingredients

For the Chicken

5 boneless chicken thighs
3 cups cooked jasmine or basmati rice
16 oz can of pineapple chunks drained
2 medium yellow onions
2 large carrots sliced
olive oil
salt and pepper

For the Sauce

1 tbsp arrowroot powder
1 tbsp cold water
½ cup brown sugar
½ cup coconut aminos
¼ cup apple cider vinegar
1 tsp ground ginger
¼ tsp black pepper

Instructions

lightly oil a 9×9 baking dish
place chicken thighs in baking dish
whisk together the sauce ingredients minus the arrowroot powder, make sure it’s well combined
whisk the arrowroot powder into the sauce
pour sauce over the chicken thighs
add sliced carrots on top of the chicken
refrigerate to marinate for at least 1 hour
preheat oven to 400 F
bake chicken for 30 minutes until internal temp reaches 160 F
While chicken is baking heat olive oil in medium pan over medium low heat
add sliced onions and caramelize slowly, you want to really bring the sugars out and are looking for a dark brown color
when the onions have reached peak caramel add fully drained pineapple chunks and season with salt and pepper to taste
bring a brown to the pineapple and then add the cooked rice to the pan
remove chicken from oven and pour extra sauce into pan with rice, toss well
serve with the chicken thighs topping the rice mixture

Keyword egg free, gluten free recipes, nightshade free recipes, soy free recipes

rate this recipe!

June 6, 2023June 6, 2023

Amanja2 Comments

Sweet and Tangy Roasted Vegetables

These sweet and tangy roasted vegetables are a super easy side dish to throw together for almost any meal. The balsamic vinegar and honey bring out tons of flavor and the cauliflower absorbs it all quite well. I love making this quick prep side knowing that it’s so low in calories I could eat double portions of it without feeling bad! Cauliflower is perfect for that.

If you don’t have baby carrots, or simply don’t want to buy separate carrots from the ones that are likely already on your shopping list, simply cut large peeled carrots into 1 inch rounds. The cooking time should be about the same as if they were baby carrots. Similarly, don’t cut the cauliflower too small. Just break it apart into its natural florets, this will keep it from burning faster than the carrots are able to cook.

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I actually really like using my air fryer for this recipe. I know that most people may not have one but if you do put it on the roast setting and lower the temperature from 400 to 375, check it and stir about halfway through. I’ve found that sometimes the air fryer cooks things a good bit faster and you don’t want the cauliflower to be too burnt!

Honey, and any sugar, will aid in achieving that lovely golden brown color that makes the sweet and tangy roasted vegetables so appetizing. Don’t be alarmed if this side dish looks a little on the darker side, it will still taste amazing! If you are worried about it getting too dark simply tent the baking tray with foil. If you like your veggies a little more al dente you can also cut the cooking time a little short.

What is balsamic vinegar?

What’s a balsamic anyway? Balsamic vinegar is a vinegar made mostly or entirely out of crushed grapes, skins included. It has a deep brown color and a rich flavor that pairs well with both savory and sweet. Traditional balsamic vinegar is aged at least 12 years. However, you’ve likely only had the cheaper version available at your grocery store. The more common, much less expensive varieties have still been made from grapes but have not be aged.

Health benefits of cauliflower

Cauliflower is loaded with fiber and vitamin C. You may think of citrus fruits as being the main source for vitamin C but cauliflower has a whopping 58% of the daily value in just one cup. Additionally, it’s very low in calories with only 27 per serving. I often eat way more than one cup at a time completely guilt free.

source: Healthline

Ingredients

8 oz baby carrots
1 head of cauliflower
2 tbsp olive oil
2 tbsp balsamic vinegar
2 tbsp honey
1 tsp dried rosemary
1 tsp salt or to taste
1/4 tsp black pepper

Instructions

preheat oven to 400 degrees F
chop cauliflower into medium flourettes
whisk together seasonings minus the salt
slowly add in the salt tasting after each addition, this will get it to your desired taste, you can always add more as well
toss the veggies with the dressing
place dressed veggies on a foil lined baking sheet using a slotted spoon to avoid too much excess dressing and roast for 18-20 minutes, until the edges of the cauliflower start to turn brown
serve hot

Sweet and Tangy Roasted Vegetables

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Prep Time 5

Cook Time 20

Course Side Dish

Cuisine American

Servings 4 Servings

Ingredients

8 oz baby carrots

1 head of cauliflower

2 tbsp olive oil

2 tbsp balsamic vinegar

2 tbsp honey

1 tsp dried rosemary

1 tsp salt or to taste

1/4 tsp black pepper

Instructions

preheat oven to 400 degrees F

chop cauliflower into medium flourettes

whisk together seasonings minus the salt

slowly add in the salt tasting after each addition, this will get it to your desired taste, you can always add more as well

toss the veggies with the dressing

place dressed veggies on a foil lined baking sheet using a slotted spoon to avoid too much excess dressing and roast for 18-20 minutes, until the edges of the cauliflower start to turn brown

serve hot

Keyword corn free, soy free recipes, vegan

rate this recipe!

June 5, 2023June 5, 2023

Amanja2 Comments

Edamame Protein Dip

I’ve mentioned before my love of dips. I honestly think dipping something crunchy into something soft is the best snacking experience. Many people limit their dipping to parties but with this ultra healthy superfood edamame protein dip recipe you can treat yourself completely guilt free at home any time. Keep in mind that this is not a phase one elimination diet recipe!

This recipe does contain edamame, a soy product as well as a legume. It’s a great way to test soy in your elimination diet without having to make an entire tofu dish. Many soy products can be a healthy addition to any diet. Especially because they pack a ton of protein into a small package. Edamame can be a welcome change from traditional bean dips and they also contain as much fiber as the other legumes would.

I used both frozen edamame and broccoli for this recipe. I like to buy the shelled edamame, also known as mukimame, and take some of the effort out of the preparation but it does make this edamame protein dip just slightly more expensive than buying the soy peas in the shells. Frozen broccoli cuts and florets are fairly cheap and this is a great way to use them since it’s normally not as appetizing to eat the cut chunks by themselves as a side.

Green tea adds an extra antioxidant boost with a mild earthy flavor. I can assure you that this snack is unlike other dips you’ve tried. When you bring it to a party and people as “what’s the recipe” please send them to my site 😉

I found the inspiration for this recipe in a cookbook that billed this as a low fat guacamole. I changed quite a few things but I would never tell you that edamame and broccoli could ever disguise themselves as avocados. Avocados are magic and unique and even though I’m allergic to limes I will never give up guacamole. This is not guacamole. This is, however, a delicious dip in its own right that is packed with vitamins, fiber, and protein. Someone get the health nuts together and tell them to stop naming things after better things that already exist!

Speaking of guacamole, try my nightshade and citrus free version of pineapple guacamole.

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Edamame FAQ

What is edamame?

Edamame is whole, young, green soybeans. Typically it is served in the pod.

Is edamame a vegetable?

Yes. Edamame is a vegetable and is even referred to a vegetable soybeans as an alternative title.

Is edamame keto?

Not exactly. As a legume they are typically excluded from keto diets. However, the high fiber carbon offsets a high percentage of the carbohydrates making its net carbs relatively low. A strict keto diet will eliminate edamame but a more casual one could allow it.

Can you eat edamame pods?

No. The outer shells are not edible.

Can dogs eat edamame?

Yes. Edamame is safe for dogs to eat but should not make up a substantial portion of their diet.

Ingredients

1 cup shelled edamame
1 cup broccoli (florets and pieces)
3 cloves garlic
2 tbsp apple cider vinegar
2 tbsp olive oil
¼ cup fresh parsley (stems and leaves)
2 tsp salt
½ tsp black pepper
up to ½ cup steeped green tea (room temperature)

Instructions

Cook the edamame and broccoli, either steam for 5-7 minutes or microwave from frozen for about 3 ½ minutes. They should be soft but not cooked pale.
place all ingredients except green tea in blender or food processor
blend until the vegetables are getting quite small
slowly add green tea and blend between additions until desired consistency is achieved
chill for at least 1 hour and serve cold

Edamame Protein Dip

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Prep Time 15

Course Side Dish, Snack

Cuisine American

Servings 6 servings

Ingredients

1 cup shelled edamame

1 cup broccoli (florets and pieces)

3 cloves garlic

2 tbsp apple cider vinegar

2 tbsp olive oil

¼ cup fresh parsley (stems and leaves)

2 tsp salt

½ tsp black pepper

up to ½ cup steeped green tea (room temperature)

Instructions

Cook the edamame and broccoli, either steam for 5-7 minutes or microwave from frozen for about 3 ½ minutes, they should be soft but not cooked pale

place all ingredients except green tea in blender or food processor

blend until the vegetables are getting quite small

slowly add green tea and blend between additions until desired consistency is achieved

chill for at least 1 hour and serve cold

Keyword citrus free, legume free, nut free

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Blueberry and Basil Oat Cobbler (V/Gf!)

Blueberry FAQs

Ingredients

For the cobbler part

For the blueberry part

Instructions

For the cobbler part

For the blueberry part

Blueberry Basil Oat Cobbler

Ingredients

For the cobbler part

For the blueberry part

Instructions

For the cobbler part

For the blueberry part

Allergen Friendly Pesto

Pesto FAQ

Ingredients

Instructions

Allergen Friendly Pesto

Ingredients

2 cups packed fresh basil

3 tbsp sunflower seeds

3 cloves garlic

2 tbsp white wine vinegar

4 tbsp nutritional yeast

½ tsp salt (or to taste)

3 tbsp olive oil

2 tbsp water, if needed

Instructions

Simply blend all ingredients in food processor or blender until smooth

use on chicken, pasta, pizza, anything pesto!

Baked Teriyaki Chicken with Pineapple Rice

Is teriyaki chicken healthy?

Ingredients

For the Chicken

For the Sauce

Instructions

Baked Teriyaki Chicken with Pineapple Rice

Ingredients

For the Chicken

For the Sauce

Instructions

Sweet and Tangy Roasted Vegetables

What is balsamic vinegar?

Health benefits of cauliflower

Ingredients

Instructions

Sweet and Tangy Roasted Vegetables

Ingredients

8 oz baby carrots

1 head of cauliflower

2 tbsp olive oil

2 tbsp balsamic vinegar

2 tbsp honey

1 tsp dried rosemary

1 tsp salt or to taste

1/4 tsp black pepper

Instructions

preheat oven to 400 degrees F

chop cauliflower into medium flourettes

whisk together seasonings minus the salt

slowly add in the salt tasting after each addition, this will get it to your desired taste, you can always add more as well

toss the veggies with the dressing

place dressed veggies on a foil lined baking sheet using a slotted spoon to avoid too much excess dressing and roast for 18-20 minutes, until the edges of the cauliflower start to turn brown

serve hot

Edamame Protein Dip

Edamame FAQ

Ingredients

Instructions

Edamame Protein Dip

Ingredients

1 cup shelled edamame

1 cup broccoli (florets and pieces)

3 cloves garlic

2 tbsp apple cider vinegar

2 tbsp olive oil

¼ cup fresh parsley (stems and leaves)

2 tsp salt

½ tsp black pepper