honey mustard glazed carrots

Honey Mustard Glazed Carrots

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These honey mustard glazed carrots go great with this peach pork loin but would also go great as a side to almost any protein. It’s always nice to have a long list of easy side dishes available for any weekday dinner. Honey mustard is also just a super easy way to add a lot of flavor during the potentially boring first phase of an elimination diet. Even better that this recipe comes together easily with ingredients that most home cooks will already have available.

I always loved brown sugar glazed carrots when I was a kid. I’ll still make them sometimes as an adult but there’s a mental block about adding a quarter cup of pure sugar to my vegetables that makes it seem just a bit too unhealthy. They also typically have a good amount of butter as well. These honey mustard glazed carrots switch the butter out for the vegan friendly coconut oil and add some mustard to add flavor without adding many calories. The honey still gives it that sticky sweetness but it just feels better than pure brown sugar. 

I know that honey isn’t typically considered vegan so that does make it difficult for those purists. However, I will stand by the assertion that buying honey HELPS bees and keeps bee communities running and full of healthy bees so I will continue to encourage all people of all dietary persuasions to use lots of honey. We need the bees, bees are our friends.

Are Baby Carrots Healthy?

Yes! There are some misconceptions out there about baby carrots but I can assure you they are a healthy addition to your elimination diet.

Baby carrots come in two forms. Baby cut carrots are immature carrots harvested while they’re still baby carrots. But sometimes they are actually just full grown carrots whittled down into baby carrot shape. Both are perfectly healthy and safe to eat.

Baby carrots were an ingenious response to the problem of people not wanting to buy “ugly” produce. Farmers are able to take the oddly shapen carrots and turn them into baby carrots to reduce waste. You get just about the same nutrition profile as regular carrots without having to do any of the peeling or washing!

Ingredients

  • 12 oz baby carrots
  • 2 tbsp honey
  • 2 tbsp spicy mustard
  • 2 tbsp coconut oil
  • 1 tsp salt
  • ¼ tsp black pepper

Instructions

  1. Place all ingredients into a small saucepan over medium low heat, reduce if it starts to boil too hard
  2. cover and cook for about 20 minutes, stirring occasionally, until carrots are tender
  3. serve warm
honey mustard glazed carrots

Honey Mustard Glazed Carrots

Prep Time 1 min
Cook Time 20 mins
Course Side Dish
Cuisine American
Servings 4 servings

Ingredients
  

  • 12 oz baby carrots
  • 2 tbsp honey
  • 2 tbsp spicy mustard
  • 2 tbsp coconut oil
  • 1 tsp salt
  • ¼ tsp black pepper

Instructions
 

  • Place all ingredients into a small saucepan over medium low heat, reduce if it starts to boil too hard
  • cover and cook for about 20 minutes, stirring occasionally, until carrots are tender
  • serve warm
Keyword corn free, gluten free, nightshade free recipes
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Walnut and mushroom black rice

Walnut and Mushroom Black Rice

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This walnut and mushroom black rice is a deceptively easy side dish that you can use to reintroduce tree nuts back into your diet. The intense purple, black color will also stand out on any plate and make your guests feel like you have a few tricks up your sleeves in the kitchen.

I cook the black rice halved with regular brown rice. Black rice by itself has an unusually springy texture that can be a bit overwhelming when it’s on its own. Using brown rice cuts the texture but also cuts the price since black rice can usually only be found at a specialty market. I buy all my rice at the local Asian grocers, best price on large bags. On an elimination diet, you’ll be going through plenty of rice so this is a good investment.

The walnuts and mushrooms add texture and lots of good for you fats to make for a filling side dish. I served mine with these Mini Meatloaves with Cherry Ketchup. Walnut and mushroom black rice will mix up your normal rotation of side dishes without adding too much extra effort to a meal.

How to Prepare Black Rice

Preparing black rice is basically the same as preparing brown rice. I even cooked both of mine for this recipe together and it turned out just fine. The key for black rice is to rinse it thoroughly. You’ll see the water run a deep purple for quite some time. Rinse it until it comes through nearly clear. Then you can prepare as you would with any other rice.

I’ve said it before and I’ll say it again. Invest in a rice cooker! These little kitchen appliances make recipes like this walnut and mushroom black rice so much easier to put together and you get perfect rice every time! Try this affordable one:

Instant Pot Zest 8 Cup Rice Cooker, Steamer, Cooks Rice, Grains, Quinoa and Oatmeal, No Pressure Cooking Functionality

Ingredients

  • 1/2 cup cooked black rice
  • 1/2 cup cooked brown rice
  • 8 oz mushrooms, sliced
  • 1 yellow onion, diced small
  • 3 cloves garlic
  • 1/4 cup cooking sherry
  • 1 tsp dried thyme
  • 2 tsp dried parsley
  • 2 tsp salt, or to taste
  • 1/4 tsp black pepper
  • ¼ cup walnuts
  • olive oil

Instructions

  1. heat a skillet over medium low heat, drizzle with olive oil
  2. saute the mushrooms and onion until the mushroom release their liquid, about 12-14 minutes
  3. add the garlic and seasonings, saute 2 minutes more
  4. add the walnuts and cooking sherry, stir well
  5. let the cooking sherry’s alcohol burn off for about 2 more minutes
  6. add the cooked rice and mix
  7. serve warm
Walnut and mushroom black rice

Walnut and Mushroom Black Rice

Prep Time 10 mins
Cook Time 20 mins
Course Side Dish
Cuisine American
Servings 6 servings

Ingredients
  

  • 1/2 cup cooked black rice
  • 1/2 cup cooked brown rice
  • 8 oz mushrooms sliced1
  • yellow onion diced small
  • 3 cloves garlic
  • 1/4 cup cooking sherry
  • 1 tsp dried thyme
  • 2 tsp dried parsley
  • 2 tsp salt or to taste
  • 1/4 tsp black pepper
  • ¼ cup walnuts
  • olive oil

Instructions
 

  • heat a skillet over medium low heat, drizzle with olive oil
  • saute the mushrooms and onion until the mushroom release their liquid, about 12-14 minutes
  • add the garlic and seasonings, saute 2 minutes more
  • add the walnuts and cooking sherry, stir well let the cooking sherry’s alcohol burns off for about 2 more minutes
  • add the cooked rice and mix
  • serve warm
Keyword corn free, gluten free, legume free
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vegan cheesy broccoli rice

Vegan Cheesy Broccoli Rice

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This vegan cheesy broccoli rice does something that I’ve never had in other vegan cheese imitations. It actually feels cheesy. I’ve found plenty of vegan cheese recipes that taste kind of cheesy, look kind of cheesy, or feel kind of creamy but this is the first that actually has the mouth-feel of cheese. 

I discovered the strategy on accident. I was attempting to make vegan rice cakes using flaxseed instead of egg. It didn’t work very well. The cakes didn’t hold together so I basically just ended up making a different kind of fried rice. Not one to throw out food, me and my bf ate it with dinner anyway. He said that it was interesting because you could feel the attempted binder in the rice. He said it kind of felt like cheese. Oh! I can use this!

So I combined the ground flax with the nutritional yeast commonly used to make vegan cheese substitutes and here we are! Delicious, super healthy, completely vegan cheesy broccoli rice. Such a great side dish to serve with any meal. The meal doesn’t have to be vegan by the way, this rice is yummy and suitable for any diet. Even phase one of your elimination diet!

Tips for using flax seed

  • Buy ground flax seed. Flax cannot be digested in its whole seed form, it needs to be ground in order to gain the health benefits as well as to act as a texture agent in recipes. Buying pre ground is the best way to ensure it’s the right form and will save you tons of time and energy from grinding it yourself.
  • Activate it with water. Combine the ground flax seed with a small amount of cool water before using it as a binder. Letting it sit with the water creates an egg like texture that can provide structure to vegan recipes. The powder alone wont do this.
  • Season your flax seed. There is nothing stopping you from seaasoning your ground flax seed before adding it to elimination diet recipes. Even just a little salt goes a long way in making something like this vegan cheesy broccoli rice flavorful.

Ingredients

  • 2 ½ cups cooked brown rice
  • 1 small head of broccoli, small florets
  • 1 medium carrot, shredded 
  • 2 tbsp ground flax seed
  • 6 tbsp cool water
  • 3 tbsp nutritional yeast
  • 1 tsp onion powder
  • ½ tsp garlic powder
  • ¼ cup coconut milk (or plain milk of choice)
  • 1 tsp salt
  • ½ tsp ground black pepper
  • 2 tbsp olive oil

Instructions

  1. combine the flax seed and cool water, stir well and let sit for 5 minutes
  2. stir the broccoli and shredded carrot into the rice
  3. add the remaining ingredients minus the olive oil to the flax seed
  4. stir the mixture into the rice
  5. heat olive oil in a skillet over medium heat
  6. pan fry cheesy rice mixture in the oil for 5-7 minutes to heat and incorporate
  7. serve warm
vegan cheesy broccoli rice

Vegan Cheesy Broccoli Rice

Prep Time 15 mins
Cook Time 10 mins
Course Side Dish
Cuisine American
Servings 4 servings

Ingredients
  

  • 2 ½ cups cooked brown rice
  • 1 small head of broccoli small florets
  • 1 medium carrot shredded
  • 2 tbsp ground flax seed
  • 6 tbsp cool water
  • 3 tbsp nutritional yeast
  • 1 tsp onion powder½
  • tsp garlic powder
  • ¼ cup coconut milk or plain milk of choice
  • 1 tsp salt
  • ½ tsp ground black pepper
  • 2 tbsp olive oil

Instructions
 

  • combine the flax seed and cool water, stir well and let sit for 5 minutes
  • stir the broccoli and shredded carrot into the rice
  • add the remaining ingredients minus the olive oil to the flax seed
  • stir the mixture into the rice
  • heat olive oil in a skillet over medium heat
  • pan fry cheesy rice mixture in the oil for 5-7 minutes to heat and incorporate
  • serve warm
Keyword gluten free, soy free recipes, vegan
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Vegan mashed sweet potatoes

Vegan Mashed Sweet Potatoes

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These vegan mashed sweet potatoes are perfect for any phase of an elimination diet. They’re dairy free but since we’re not using standard russet or white potatoes they are also nightshade free! They go perfectly as a side to any main dish and the bright color livens up the plate as well. I think they’re much more flavorful than traditional mashed potatoes, you may even keep them as a standard side dish after you’ve completed the elimination diet.

The ginger compliments the coconut milk and brings a zing that would normally be brought by red pepper flakes. Feel free to also add black pepper if you’re still craving a bit more punch. The avocado oil is extremely mild in flavor which helps the sweet potatoes shine. Olive oil can be used but I think it muddles this side just a little. Coconut oil is also a good option and will obviously not clash with the coconut milk.

If you want super smooth mashed sweet potatoes you’re going to want to use a stand or hand mixer instead of a fork or masher. I like my mashed potatoes with skins on and full of lumps but apparently that’s not everyone’s preference! Blasphemy! Well, follow your heart and your stomach and decide for yourself which texture for vegan mashed sweet potatoes is preferable to you.

Check out these options for mixers:

versatile hand mixer
the last you a lifetime stand mixer

Ingredients

  • 2 large sweet potatoes
  • ¼ cup coconut milk
  • 2 tbsp avocado oil
  • 1 tsp dried ginger
  • 1 tsp salt (or to taste)

Instructions

  1. rough chop sweet potatoes, leave peels on for extra nutrients
  2. immerse potatoes in cool, salted water
  3. bring to a boil and boil sweet potatoes for about 20 minutes until quite soft
  4. mash sweet potatoes with masher or large fork or use a mixer
  5. drizzle in avocado oil and continue mashing
  6. slowly add coconut milk until desired texture is achieved
  7. stir in ginger and salt
  8. serve warm
Vegan mashed sweet potatoes

Vegan Mashed Sweet Potatoes

Prep Time 5 mins
Cook Time 20 mins
Course Side Dish
Cuisine American
Servings 4 servings

Ingredients
  

  • 2 large sweet potatoes
  • ¼ cup coconut milk
  • 2 tbsp avocado oil
  • 1 tsp dried ginger
  • 1 tsp salt or to taste

Instructions
 

  • rough chop sweet potatoes, leave peels on for extra nutrients
  • immerse potatoes in cool, salted water
  • bring to a boil and boil sweet potatoes for about 20 minutes until quite soft
  • mash sweet potatoes with masher or large fork or use a mixer
  • drizzle in avocado oil and continue mashing
  • slowly add coconut milk until desired texture is achieved
  • stir in ginger and salt
  • serve warm
Keyword dairy free, nightshade free recipes, soy free recipes
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superfood protein dip

Superfood Protein Dip

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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 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. 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 legumes would.

I used both frozen edamame and broccoli for this recipe. I like to buy the shelled edamame and take some of the effort out of the preparation but it does make this superfood protein dip just slightly more expensive than buying the soy peas in the shells. Frozen broccoli cuts and florettes 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.

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 free version of pineapple guacamole.

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

  1. 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.
  2. place all ingredients except green tea in blender or food processor
  3. blend until the vegetables are getting quite small
  4. slowly add green tea and blend between additions until desired consistency is achieved
  5. chill for at least 1 hour and serve cold
superfood protein dip

Superfood Protein Dip

Prep Time 15 mins
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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