nut free Archives - The Flavorful Elimination Diet

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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June 2, 2023June 2, 2023

Amanja1 Comment

Nightshade Free Pasta Sauce

Doing an elimination diet was very enlightening for me. One of the things I discovered is that I’ve been harboring a tomato allergy for who knows how long. Tomatoes also seem to have been the culprit for a large percentage of my acne! That means that figuring out a nightshade free pasta sauce recipe also became mandatory.

Because that means if I want to remain acne and rash free I have to give up a lot of my favorite foods. Pizza, pasta, BBQ sauce, so many delicious tomato based saucey dishes. I am not the kind of person to just give in though so I’ve managed to come up with nightshade free alternatives for all of these.

This nightshade free pasta sauce can be used at the beginning of any elimination diet. Once you can eat wheat you can use it over standard pasta but you could use it over zucchini noodles (zoodles) just as easily and have a completely fair game phase one elimination diet meal right from the start!

I looked through a ton of “nomato” sauce recipes and almost all of them use beets. I was very hesitant to try this because I really don’t like beets. I’ve always thought they taste like dirt. I still think that, honestly. But I have figured out a couple of tricks to neutralize the taste. First make sure to scrub and peel your beets. Or you can use canned beets which have already taken care of that for you. Second, cook them all the way down, you want to bring out their sugar. Third, acid, any time you’re cooking beets use vinegar. I also noticed that the beet flavor wasn’t as strong the next day. Try refrigerating the sauce over night to let all the other flavors merge before serving.

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Do canned foods have less nutritional value?

No! This is a common myth. People like to believe that fresh, raw, unpreserved, etc is always better. The simple fact is that this is not true. Canned and frozen foods are typically preserved at the peak of freshness. They are preserved when the fruits and vegetables are at their most ripe and therefore most nutrient dense.

When you buy fresh produce it is often before or after it’s peak date. Additionally, these foods are shipped in a wide range of temperature conditions which cause the foods to ripen unnaturally or rot faster. Foods that are to be sold “fresh” are also often picked before they are ripe in order to ripen on the journey instead, this stunts their nutritional growth.

Some companies artificially induce the ripening process with various chemical compounds. If you’re looking for completely untainted food the only way to do it is to grow your own. But buying canned and frozen is not a strategy to ignore. Many companies that grow for the can and freezer market actually have a more natural ripening process and in many ways might be even better for you than so called fresh produce. So go ahead! Buy that can of beets for this nightshade free pasta sauce recipe. It’s good for you and so much easier!

source: Healthline: Canned Food: Good or Bad?

Are beets good for you?

Absolutely! Beets are full of nutrients and fiber that make them a healthy addition to any diet. They’re known for their anti-inflammatory properties which make them great for joint pain and health concerns like high blood pressure. Beet juice is an often studied beverage that many people swear by as the perfect drink for exercise recovery.

I personally don’t love beets, I think they’re an acquired taste, but if you do make sure to include them in your diet. It’s always great to add some extra plant based fiber into your meals and this pasta sauce recipe aids in that goal.

source: Cleveland Clinic

Ingredients

1 yellow onion
1 large beet or one 15 oz can sliced beets, drained
2 carrots
½ tsp dried basil
½ tsp dried oregano
¼ tsp dried marjoram
½ tsp coarse ground black pepper
1 tsp dried parsley
1 ½ tsp salt
2 tbsp red wine vinegar
2 tsp honey
dash cinnamon
olive oil
up to 1 ¼ cup vegetable broth

Instructions

coarsely chop the onions, beets, and carrots
heat your cast iron or nonstick skillet with the olive oil
saute the vegetables in the olive oil until the beets are soft enough to cut with a spoon, the larger the chop the longer this will take but the deeper the flavor will be, if the veggies start to stick use a little of the vegetable broth to release them. If using canned beets add them to the carrots and onion after the carrots begin to brown
add the dry seasonings to the hot pan and stir to blend
transfer the mixture to a food processor or blender, add the vinegar and honey
blend well while slowly adding the vegetable broth until the desired consistency is reached

Nightshade Free Pasta Sauce

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Prep Time 10

Cook Time 30

Course Main Course

Cuisine Italian

Servings 4 Servings

Ingredients

1 yellow onion
1 large beet or one 15 oz can sliced beets drained
2 carrots
½ tsp dried basil
½ tsp dried oregano
¼ tsp dried marjoram
½ tsp coarse ground black pepper
1 tsp dried parsley
1 ½ tsp salt
2 tbsp red wine vinegar
2 tsp honey
dash cinnamon
olive oil
up to 1 ¼ cup vegetable broth

Instructions

coarsely chop the onions, beets, and carrots heat your cast iron or nonstick skillet with the olive oil
saute the vegetables in the olive oil until the beets are soft enough to cut with a spoon, the larger the chop the longer this will take but the deeper the flavor will be, if the veggies start to stick use a little of the vegetable broth to release them.
If using canned beets add them to the carrots and onion after the carrots begin to brown
add the dry seasonings to the hot pan and stir to blend
transfer the mixture to a food processor or blender, add the vinegar and honey
blend well while slowly adding the vegetable broth until the desired consistency is reached

Keyword citrus free, nightshade free recipes, sauce

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May 31, 2023May 31, 2023

Amanja2 Comments

Creamy Chicken and Broccoli Casserole

This creamy chicken and broccoli casserole is one of my favorite new recipes to come out of my elimination diet. This unbelievably stick to your ribs homestyle meal can be eaten even in phase one of the elimination diet!

Many casseroles contain a bunch of off limits ingredients such as dairy, wheat, corn, or eggs. This elimination diet friendly casserole is a filling meal that has zero common allergens. If you don’t like or can’t have coconut milk you may swap it for oat milk but it is going to be a bit less on the rich and creamy side due to the lower fat content.

I can always tell that I’ve found a real winner of a recipe when my husband goes back for seconds. He scarfed this one down and went back for more before I even finished my first serving. It has all of the appeal of a traditional casserole with none of the trigger ingredients like wheat or dairy. I’m a big fan of dairy free recipes that still feel hearty. Although I love butter and cream they definitely tack on a ton of extra calories and make me feel more weighed down. This is a great option for a healthy weekday meal.

You will dirty up a few dishes making this one but I promise it’s worth it. If you make a big batch of the vegan nut free parmesan topping it is easy to store and use for several recipes over a few weeks. That will save you some time with the food processor. The vegan alfredo sauce comes together quite easily and is the key to making this casserole feel creamy and delicious.

On top of being super tasty this creamy chicken and broccoli casserole even freezes well so make sure to keep some on hand for those unfortunate struggles in an elimination diet when you need to go through another detox phase. You’ll be so glad you have something worth craving for those setbacks.

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How to freeze leftovers

If you’re doing an elimination diet you’re going to want to keep some phase one meals stocked away for any relapses. Any time you reintroduce an ingredient and see a reaction you’re going to need to start all over again. This is easiest if you already have a handful of meals on standby. Then you don’t have to drop everything and start cooking immediately.

Many of my recipes here at Flavorful Elimination Diet are easily frozen. I’m a big meal prepper and always have extras. Most leftovers will stay safe in the freezer for 2-6 months. Just aim to rotate through them on a regular basis. It’s helpful to keep freezer safe labels on hand so that you can write dates on the containers to make sure everything stays fresh.

I’ve found that the easiest way to store leftovers is to portion out individual servings and put them into freezer safe containers. I have at least 2 dozen of these containers that I use for bringing my lunch to work and for storing leftovers in both the freezer and fridge. I love the twist tops so I don’t have to worry about them leaking.

Ingredients

3 cups shredded chicken
3 cups cooked brown rice
1 medium onion, chopped
2 medium carrots, shredded
4 cups small broccoli florets
1 tbsp brown mustard
1 tsp dried parsley
½ tsp dried thyme
¾ tsp salt
¼ tsp pepper
½ cup chicken broth
1 batch vegan, nut free, alfredo sauce
½ batch vegan, nut free, parmesan topping
olive oil

Instructions

Preheat oven to 350 degrees F
heat a skillet over medium low, drizzle with olive oil
saute the onion and carrot for 7-10 minutes until onions turn clear
add the broccoli and heat just until the florets turn bright green, about 2-3 minutes
in a large mixing bowl combine sauteed vegetables, chicken, rice, and vegan, nut free, alfredo sauce
in a small bowl whisk together chicken broth and mustard, parsley, thyme, salt, and pepper
place the chicken mixture in a greased 9×13 casserole dish
pour chicken broth mixture even over the casserole
top with vegan, nut free, parmesean topping
bake for 20 minutes to heat all the way through
serve hot!

Creamy Chicken Broccoli Casserole

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Prep Time 15

Cook Time 20

Course Main Course

Cuisine American

Servings 6 Servings

Ingredients

3 cups shredded chicken

3 cups cooked brown rice

1 medium onion, chopped

2 medium carrots, shredded

4 cups small broccoli florets

1 tbsp brown mustard

1 tsp dried parsley

½ tsp dried thyme

¾ tsp salt

¼ tsp pepper

½ cup chicken broth

1 batch vegan, nut free, alfredo sauce

½ batch vegan, nut free, parmesan topping

olive oil

Instructions

Preheat oven to 350 degrees F

heat a skillet over medium low, drizzle with olive oil

saute the onion and carrot for 7-10 minutes until onions turn clear

add the broccoli and heat just until the florets turn bright green, about 2-3 minutes

in a large mixing bowl combine sauteed vegetables, chicken, rice, and vegan, nut free, alfredo sauce

in a small bowl whisk together chicken broth and mustard, parsley, thyme, salt, and pepper

place the chicken mixture in a greased 9×13 casserole dish

pour chicken broth mixture even over the casserole

top with vegan, nut free, parmesean topping

bake for 20 minutes to heat all the way through

serve hot!

Keyword dairy free, egg free, gluten free

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May 30, 2023May 30, 2023

Amanja1 Comment

Peach Creamsicle Smoothie

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

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

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

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

Which is better for a diet: smoothies or juice?

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

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

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

Ingredients

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

Instructions

blend all ingredients in a food processor or blender until smooth
serve cold

Peach Creamsicle Smoothie

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Prep Time 5

Course Breakfast, Snack

Cuisine American

Servings 1 Serving

Ingredients

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

½ cup vanilla coconut yogurt

½ cup coconut milk

2 tbsp honey or real maple syrup

½ tsp vanilla extract

pinch salt

Instructions

blend all ingredients in a food processor or blender until smooth

serve cold

Keyword citrus free, dairy free, soy free recipes

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May 25, 2023May 25, 2023

Amanja3 Comments

Citrus Free Baked Chicken Fajitas

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What are citrus free baked fajitas? Simple, they’re fajitas that people like me, who are unfortunately allergic to lime, can eat. They are also way easier to make than stove top fajitas, especially if you’re serving more than two people. Which with fajitas, you should be! This citrus free baked chicken fajitas recipe makes plenty to serve a whole family or company of any kind. Fajitas in the oven also make for an easier cleanup, you simply have to take the foil off the tray and throw it away, done.

This elimination diet recipe simply swaps the lime juice for apple cider vinegar. It has the same acid effect of tanginess and meat tenderization without the allergen or sensitivity factor. This is a great way to reintroduce nightshades to an elimination diet. There are lots of bell peppers in the veggies as well as peppers in the seasonings. You should keep in mind though that nightshade sensitivities can be tricky. I found out that I am perfectly fine eating cooked peppers but raw ones still give me a rash. You should try a few different combinations and recipes for this category in your elimination diet before you move on to the next one.

As with pretty much any meat based recipe I strongly recommend getting a meat thermometer. This is a great tool to keep on hand in your kitchen for all sorts of recipes.

If you have already reintroduced corn or wheat then you are safe to serve these in tortillas like you would traditionally. I prefer wheat tortillas but that’s just my opinion. If you are gluten free or otherwise have a wheat or corn sensitivity or allergy then these citrus free baked chicken fajitas are also delicious served with rice. If you’re super lucky and already know you can have dairy, then cheese and sour cream it up for the rest of us! You can also top it with this lime free pineapple guacamole!

More fajita options for dietary restrictions

Make it vegan! These don’t have to be chicken fajitas. You can easily make this recipe vegan by replacing the chicken with large sliced portobello mushrooms. I like to still place the mushrooms on a separate tray than the other veggies because they do release a lot of liquid. Don’t marinate them first, but do season with all the spices.
Make it a gluten and corn free bowl! You don’t need tortillas to enjoy delicious citrus free baked chicken fajitas. Cook up some rice and serve it on top. This is especially delicious with fresh cilantro.
Don’t like it too spicy? Use the red, orange, or yellow bell pepper and remove all of the seeds and membranes for the least amount of heat. Cut out the cayenne pepper completely.

Ingredients

3 boneless skinless chicken breasts, sliced into strips
3 or 4 large bell peppers, any colors, sliced into strips
1 yellow onion, thick sliced
1 red onion, thick sliced
¼ cup chicken broth
2 tbsp apple cider vinegar
2 tbsp olive oil
3 tsp chili powder
1 tsp cumin
1 tsp dried oregano
½ tsp garlic powder
½ tsp paprika
¼ tsp cayenne pepper (or more for more heat)
1 tsp salt
extra oil, salt, and pepper

Instructions

in a large resealable bag combine broth, olive oil, vinegar, and all seasonings
add chicken to the marinade and cover it all thoroughly
seal the bag and place in fridge for at least 1 hour
preheat oven to 425 F
line two baking trays with aluminum foil
drain the marinade off the chicken using a colander, you don’t want to bake it in standing liquid
place the chicken in one layer on one baking tray
on the other tray lay out all the veggies and drizzle with olive oil, season with salt and pepper
bake the veggie tray for 15 minutes
add the chicken tray, side by side with the veggie tray, cook for another 15 minutes
check the chicken’s temp, if at internal temperature of 165 remove chicken from oven and tray, if not done yet carefully drain any excess liquid and bake for a few minutes more until internal temp is reached
remove veggie tray, the tips of the peppers should have started to char
serve hot out of the oven with rice and your favorite toppings

Citrus Free Baked Chicken Fajitas

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Prep Time 1 20

Cook Time 45

Course Main Course

Cuisine Mexican

Servings 10 Servings

Ingredients

3 boneless skinless chicken breasts, sliced into strips

3 or 4 large bell peppers, any colors, sliced into strips

1 yellow onion, thick sliced

1 red onion, thick sliced

¼ cup chicken broth

2 tbsp apple cider vinegar

2 tbsp olive oil

3 tsp chili powder

1 tsp cumin

1 tsp dried oregano

½ tsp garlic powder

½ tsp paprika

¼ tsp cayenne pepper (or more for more heat)

1 tsp salt

extra oil, salt, and pepper

Instructions

in a large resealable bag combine broth, olive oil, vinegar, and all seasonings

add chicken to the marinade and cover it all thoroughly

seal the bag and place in fridge for at least 1 hour

preheat oven to 425 F

line two baking trays with aluminum foil

drain the marinade off the chicken using a colander, you don’t want to bake it in standing liquid

place the chicken in one layer on one baking tray

on the other tray lay out all the veggies and drizzle with olive oil, season with salt and pepper

bake the veggie tray for 15 minutes add the chicken tray, side by side with the veggie tray, cook for another 15 minutes

check the chicken’s temp, if at internal temperature of 165 remove chicken from oven and tray, if not done yet carefully drain any excess liquid and bake for a few minutes more until internal temp is reached

remove veggie tray, the tips of the peppers should have started to char

serve hot out of the oven with rice and your favorite toppings

Keyword citrus free, corn free, gluten free

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