roasted carrot and tahini slaw

Roasted Carrot and Tahini Slaw

Slaws are such an underrated side dish. I think the traditional American slaw of mayonnaise on cabbage has ruined people’s perceptions of it. This Roasted Carrot and Tahini Slaw will change how you see this humble side.

Roasting the carrots brings out more flavor and softens them up to be much more blendable. The carrots and tahini are actually the mayonnaise replacement in this egg and citrus free version. If you are also avoiding sesame seeds the tahini can easily be replaced with sunflower butter. They have a similar texture and mild flavor that pairs well with the ginger.

Since carrots don’t just become creamy you will need to add some liquid as you blend it. When I was first making this recipe I just happened to also be drinking green tea so I dumped a few splashes in there. I think the mellow earthy flavor of green tea works really well with the flavors in this roasted carrot and tahini slaw. It doesn’t overpower any of the other ingredients nor does it make it too salty like broth would. I would suggest making yourself a cup and drinking whatever’s leftover after you reach the desired consistency.

You can also use any type of apple you have lying around for this slaw. Any apple will do, really. Green apples might be a little too tart but if you like green apples enough to already have them on hand then that probably won’t bother you. If you do find that your apples are too tart add a little bit more maple syrup to balance it out.

Please use the following affiliate links to stock your cabinets with tahini and sunflower butter.

easy storage!
sesame free alternative

Ingredients

  • 2 large carrots, peeled and large chop
  • 1/4 cup tahini, or sunflower butter
  • 1 tbsp rice vinegar
  • 1 inch chunk of fresh, peeled ginger
  • 1 tbsp maple syrup
  • olive oil
  • salt and pepper
  • about 1/4 cup green tea
  • 1 large apple, diced
  • 1/2 small head of cabbage, chopped

Instructions

  1. Preheat oven to 375 F, line a baking tray with foil
  2. set chopped carrots on tray and drizzle with olive oil, sprinkle with salt and pepper
  3. roast carrots for 15-20 minutes until soft and slightly browned
  4. place roasted carrots, tahini, vinegar, ginger, and maple syrup in a food processor and blend well
  5. add green tea as needed to achieve desired consistency
  6. season with more salt and pepper to taste
  7. toss the cabbage and apple with the tahini sauce
  8. serve room temperature or chilled
roasted carrot and tahini slaw

Roasted Carrot and Tahini Slaw

Prep Time 10 mins
Cook Time 20 mins
Course Side Dish
Cuisine American
Servings 8 servings

Ingredients
  

  • 2 large carrots peeled and large chop
  • 1/4 cup tahini or sunflower butter
  • 1 tbsp rice vinegar
  • 1 inch chunk of fresh peeled ginger
  • 1 tbsp maple syrup
  • olive oil
  • salt and pepper
  • about 1/4 cup green tea
  • 1 large apple diced
  • 1/2 small head of cabbage chopped

Instructions
 

  • Preheat oven to 375 F, line a baking tray with foil
  • set chopped carrots on tray and drizzle with olive oil, sprinkle with salt and pepper
  • roast carrots for 15-20 minutes until soft and slightly browned
  • place roasted carrots, tahini, vinegar, ginger, and maple syrup in a food processor and blend well
  • add green tea as needed to achieve desired consistency
  • season with more salt and pepper to taste
  • toss the cabbage and apple with the tahini sauce
  • serve room temperature or chilled
Keyword citrus free, egg free, gluten free
rate this recipe!
nightshade free pumpkin pasta

Nightshade Free Pumpkin Pasta

This nightshade free pumpkin pasta is a great alternative to tomato sauces. Those who follow me may know by now that I’m allergic to tomatoes. I discovered this through my own elimination diet and now have to find new ways to make pasta, chili, and bbq sauce. It’s unfortunate but leaving out nightshades has helped my symptoms quite a bit.

I created a delicious nightshade free pasta sauce recipe that is more in line with what we traditionally think of with tomato sauces. You can find that recipe with this link Nightshade Free Pasta Sauce

The problem with that recipe is that it isn’t half as easy as dumping a jar of pasta sauce onto a plate of pasta. Enter this nightshade free pumpkin pasta. There’s no food processor necessary for this one! Just dump a can of pureed pumpkin out and season it well. As simple as it can get!

This is also the first recipe on my site that I decided to include dairy. Many individiuals may find a lactose intolerance or sensitivity through their elimination diet. However, some lucky ones may find it doesn’t aggravate their symptoms at all. This one’s for you! And me 🙂

I used chickpea pasta for this recipe but you can use whatever alternative fits your diet. If you can tolerate wheat and gluten feel free to use any shaped regular pasta. But there are lots of other options as well.

Please use the following affiliate links for your pasta shopping needs!

This is the chickpea pasta that I’ve really started to like. I like the texture even more than whole wheat!

and it’s loaded with protein!

You may also try lentil pasta which has a nice vibrant color:

so red!

And for a wheat, gluten, and legume free option there is the classic brown rice pasta but formed in the more heavy sauce friendly shapes:

phase one friendly!

Ingredients

  • 1 lb lean ground beef
  • 1 yellow onion, sliced
  • 3 cloves garlic, minced
  • 1 small zucchini, halved lengthwise and sliced
  • 1 14.5 oz can pureed pumpkin
  • 1/2 cup coconut milk (or preferred plain milk)
  • 1/4 cup beef broth
  • 1 tsp dried rosemary
  • 1/8 tsp ground nutmeg
  • 2 large kale leaves, ribs removed and chopped
  • 2 oz feta cheese, plus more for topping
  • salt and pepper
  • prepared pasta for serving (I used chickpea)

Instructions

  1. heat a large skillet over medium heat
  2. brown ground beef, set aside
  3. add more oil to pan if necessary (I used olive oil) and reduce heat to medium low
  4. sautee the onions for 15-20 minutes until they start to turn color and become soft
  5. add the garlic and sautee 2 more minutes
  6. add the remaining ingredients except the kale and feta
  7. simmer on low for about 5 minutes to let zucchini soften
  8. add the kale and feta and stir for 2 minutes until the leaves begin to wilt
  9. serve warm on pasta
nightshade free pumpkin pasta

Nightshade Free Pumpkin Pasta

Prep Time 10 mins
Cook Time 30 mins
Course Main Course
Cuisine American
Servings 5 servings

Ingredients
  

  • 1 lb lean ground beef
  • 1 yellow onion sliced
  • 3 cloves garlic minced
  • 1 small zucchini halved lengthwise and sliced
  • 1 14.5 oz can pureed pumpkin
  • 1/2 cup coconut milk or preferred plain milk
  • 1/4 cup beef broth
  • 1 tsp dried rosemary
  • 1/8 tsp ground nutmeg
  • 2 large kale leaves ribs removed and chopped
  • 2 oz feta cheese plus more for topping
  • salt and pepper
  • prepared pasta for serving I used chickpea

Instructions
 

  • heat a large skillet over medium heat
  • brown ground beef, set aside
  • add more oil to pan if necessary (I used olive oil) and reduce heat to medium low
  • sautee the onions for 15-20 minutes until they start to turn color and become soft
  • add the garlic and sautee 2 more minutes
  • add the remaining ingredients except the kale and feta
  • simmer on low for about 5 minutes to let zucchini soften
  • add the kale and feta and stir for 2 minutes until the leaves begin to wilt
  • serve warm on pasta
Keyword egg free, nightshade free recipes, soy free recipes
rate this recipe!
spaghetti squash and garlic chicken skillet

Spaghetti Squash and Garlic Chicken Skillet

I love the texture that spaghetti squash brings to a dish. It’s different and will really add some variety to your elimination diet. This Spaghetti Squash and Garlic Chicken Skillet is appropriate for phase one of your diet plan and is a filling meal any night of the week.

I use my large cast iron skillet for this but you can use any large skillet you have. I like the cast iron because when you cook the chicken in the pan before the veggies it leaves that flavorful brown sear behind that will add a bit of extra oomph to the broth. It’s not necessary but I think it does have that edge over non-stick.

This spaghetti squash and garlic chicken skillet dish uses white wine vinegar instead of fresh lemon juice in order to keep it citrus free. You’ll want to take the edge off of the vinegar flavor by simmering it down. It shouldn’t take longer than a couple of minutes for the two tablespoons used here.

What does spaghetti squash taste like?

Spaghetti squash has a very mild flavor but I think it tastes slightly buttery. The real draw of this gourd is it’s texture. You don’t cube it like you would any other squash, it comes off in strands and many gluten free dieters use it instead of pasta.

Spaghetti squash can be a low carb alternative for many dietary needs and it’s a great addition to meal plans every fall when they come in season.

Use the following affiliate links for kitchen staples

get a big one!
need a good knife to cut through a big squash!

Ingredients

  • 1 medium spaghetti squash
  • 1 yellow onion, sliced
  • 5 cloves garlic, minced
  • 8 oz mushrooms, sliced
  • 2 tsp dried thyme
  • 2 bonelss skinless chicken breasts
  • 1/2 cup chicken broth
  • 2 tbsp white wine vinegar
  • 4 cups kale, chopped
  • olive oil
  • salt and pepper

Instructions

  1. preheat oven to 400 F
  2. cut spaghetti squash in half, lengthwise, and scoop out the seeds and pulp
  3. rub the inside of spaghetti squash with olive oil, sprinkle liberally with salt and pepper
  4. place oiled side down on a foil lined baking tray, stab a few holes in the rind to vent steam
  5. bake for 30-45 minutes, until fork tender
  6. set aside to cool
  7. while spaghetti squash is baking heat a large skillet over medium low heat, drizzle with olive oil
  8. place chicken breasts in hot pan and sprinkle with salt and pepper
  9. cook for 7-9 minutes, flip and cover, cook for 10 more minutes until internal temp reaches 165 F
  10. set chicken aside to rest, add more oil to pan if needed
  11. add the onion and mushroom slices and saute for about 10-15 minutes, until very tender
  12. add the garlic and thyme and saute 2 more minutes
  13. add the chicken broth and white wine vinegar, reduce heat to simmer
  14. while things are sauteeing, fork shred the spaghetti squash into strands and slice the chicken breasts
  15. add the kale to the pan and simmer for another 3-5 minutes until tender
  16. toss with spaghetti squash and cooked chicken
  17. serve warm
spaghetti squash and garlic chicken skillet

Spaghetti Squash and Garlic Chicken Skillet

Prep Time 30 mins
Cook Time 1 hr
Course Main Course
Cuisine American
Servings 5 servings

Ingredients
  

  • 1 medium spaghetti squash
  • 1 yellow onion sliced
  • 5 cloves garlic minced
  • 8 oz mushrooms sliced
  • 2 tsp dried thyme
  • 2 bonelss skinless chicken breasts
  • 1/2 cup chicken broth
  • 2 tbsp white wine vinegar
  • 4 cups kale chopped
  • olive oil
  • salt and pepper

Instructions
 

  • preheat oven to 400 F
  • cut spaghetti squash in half, lengthwise, and scoop out the seeds and pulp
  • rub the inside of spaghetti squash with olive oil, sprinkle liberally with salt and pepper
  • place oiled side down on a foil lined baking tray, stab a few holes in the rind to vent steam
  • bake for 30-45 minutes, until fork tender
  • set aside to cool
  • while spaghetti squash is baking heat a large skillet over medium low heat, drizzle with olive oil
  • place chicken breasts in hot pan and sprinkle with salt and pepper
  • cook for 7-9 minutes, flip and cover, cook for 10 more minutes until internal temp reaches 165 F
  • set chicken aside to rest, add more oil to pan if needed
  • add the onion and mushroom slices and saute for about 10-15 minutes, until very tender
  • add the garlic and thyme and saute 2 more minutes
  • add the chicken broth and white wine vinegar, reduce heat to simmer
  • while things are sauteeing, fork shred the spaghetti squash into strands and slice the chicken breasts
  • add the kale to the pan and simmer for another 3-5 minutes until tender
  • toss with spaghetti squash and cooked chicken
  • serve warm
Keyword egg free, gluten free, nightshade free recipes
rate this recipe!
Spicy wasabi tuna salad

Spicy Wasabi Tuna Salad

The concept of spicy food is pretty rare on a strict elimination diet. I created this Spicy Wasabi Tuna Salad as an experiment to use some wasabi powder I picked up on impulse one day. It has now become my favorite way to prepare canned tuna for lunch!

I bought the wasabi powder from my local Asian grocery store but you can also order some using the link below. Make sure to check the ingredients on any wasabi products you’re buying. I found that the powder was the only way to get “pure” wasabi. All of the pastes had corn products or other allergens in them. Or they were just horseradish, which is similar but not quite the same.

You’ll also need to check the tuna you buy. I realized that the kind I normally get has vegetable broth in it that’s made with peas, so it’s not legume free. Look at different brands and find the one that best fits your diet and your budget. This Spicy Wasabi Tuna Salad is meant to be a cheap and easy lunch so don’t go crazy on the tuna!

Use whatever plain yogurt fits your diet. At the beginning of your elimination diet your only options may be coconut or oat. Later you might be able to add soy, cashew, almond, or even plain diary yogurt. If you find that plain yogurt is too tart as compared to the traditional mayonnaise you can try to add a bit more sweetness to the yogurt. A little drizzle of honey or even just 1/2 tsp of plain sugar might help cut that flavor for you.

Is wasabi really that spicy?

Depends on your tastes and how much you use. This powdered wasabi smells really strong when you first open the bag but I didn’t think the flavor was that spicy. However, if you’ve been on a strict no nightshades elimination diet for a while your tolerance to heat is going to be much lower than you may be used to. The wasabi may give you quite a kick!

Use the following affiliate links to find powdered wasabi:

feel the heat!

Ingredients

  • 1 5oz can of tuna in water (check ingredients for hidden flavors that may be off limits)
  • 1/2 apple, small dice
  • 1/2 stalk celery, small dice
  • 1 green onion, chopped
  • 2 tbsp plain yogurt of choice
  • 1/4 tsp wasabi powder
  • salt, black pepper, and dry parsley for sprinkling

Instructions

  1. stir the wasabi powder into the yogurt until dissolved
  2. mix all other ingredients
  3. sprinkle with salt, black pepper, and parsley to taste
  4. serve with the other half of that apple
Spicy wasabi tuna salad

Spicy Wasabi Tuna Salad

Prep Time 5 mins
Course Main Course
Cuisine American
Servings 1 servings

Ingredients
  

  • 1 5 oz can of tuna in water check ingredients for hidden flavors that may be off limits
  • 1/2 apple small dice
  • 1/2 stalk celery small dice
  • 1 green onion chopped
  • 2 tbsp plain yogurt of choice
  • 1/4 tsp wasabi powder
  • salt black pepper, and dry parsley for sprinkling

Instructions
 

  • stir the wasabi powder into the yogurt until dissolved
  • mix all other ingredients
  • sprinkle with salt, black pepper, and parsley to taste
  • serve with the other half of that apple
Keyword citrus free, egg free, nightshade free recipes
rate this recipe!
brunch baked sweet potatoes

Brunch Baked Sweet Potatoes

I was inspired to make these Brunch Baked Sweet Potatoes after going out for brunch with a friend of mine. I ordered something somewhat similar to this but it was way overpriced and came with eggs on top. For all of you elimination dieters out there I’m sure you’re eager to have a brunch or breakfast that doesn’t involve eggs!

So I subbed my eggs for a side of english muffin and then started brainstorming about how to make this dish even better. The problem I’ve seen with sweet potato dishes time and time again is that people double down on the sweetness. They don’t need that! I’m not making a dessert! This Brunch Baked Sweet Potato has a full balance of savory, sweet, salty, tangy, and umami to satisfy all of your brunch needs.

Make sure to check the ingredients of your breakfast sausage. The shorter that list is, the better. I’ve found a brand at my local grocery store that fit completely within phase one of my elimination diet needs. Just make sure to thoroughly drain the grease to remove any additional stomach irritation triggers.

Also feel free to make substitutions. If you prefer bacon to sausage, go for it. If you would rather have pepitas instead of sunflower seeds, that works too. Elimination diet recipes are meant to be flexible to fit anyone’s dietary needs.

What makes brunch a brunch?

Nobody will ever know. Brunch is a feeling. It’s like pornography, it defies definition but you know it when you see it.

Love pickled red onions?

Try out these recipes too!

Quinoa Salad with Crispy Sesame Tofu

Olive and Chicken Quinoa Salad

Ingredients

  • 4 medium sweet potatoes
  • 1 lb ground breakfast sausage (no corn syrup or nightshades)
  • 1/2 red onion, thinly sliced
  • 1/4 cup white vinegar
  • 2 tbsp sugar
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 2 cups mixed greens
  • 2 ripe avocados, sliced
  • 2 tsp salted, roasted, sunflower seeds
  • 4 tbsp real maple syrup
  • additional salt and pepper to taste

Instructions

  1. Preheat oven to 400 F
  2. wrap whole sweet potatoes in aluminum foil
  3. bake for 45-60 minutes, until softened through
  4. while the potatoes are baking brown the sausage, drain, and set aside
  5. also while baking combine the vinegar, sugar, salt, and pepper in a small sauce pan and bring to a boil
  6. remove vinegar mixture from heat and add the sliced red onions, stir well and set aside
  7. when the potatoes have been cooked remove from foil and place on 4 plates
  8. cut the potatoes lengthwise, top with browned sausage and all remaining ingredients portioned into 4
  9. drizzle with the maple syrup last and sprinkle with salt and pepper
  10. serve warm
brunch baked sweet potatoes

Brunch Baked Sweet Potatoes

Prep Time 20 mins
Cook Time 1 hr
Course Breakfast, brunch
Cuisine American
Servings 4 servings

Ingredients
  

  • 4 medium sweet potatoes
  • 1 lb ground breakfast sausage no corn syrup or nightshades
  • 1/2 red onion thinly sliced
  • 1/4 cup white vinegar
  • 2 tbsp sugar
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 2 cups mixed greens
  • 2 ripe avocados sliced
  • 2 tsp salted roasted, sunflower seeds
  • 4 tbsp real maple syrup
  • additional salt and pepper to taste

Instructions
 

  • Preheat oven to 400 F
  • wrap whole sweet potatoes in aluminum foil
  • bake for 45-60 minutes, until softened through
  • while the potatoes are baking brown the sausage, drain, and set aside
  • also while baking combine the vinegar, sugar, salt, and pepper in a small sauce pan and bring to a boil
  • remove vinegar mixture from heat and add the sliced red onions, stir well and set aside
  • when the potatoes have been cooked remove from foil and place on 4 plates
  • cut the potatoes lengthwise, top with browned sausage and all remaining ingredients portioned into 4
  • drizzle with the maple syrup last and sprinkle with salt and pepper
  • serve warm
Keyword corn free, dairy free, egg free
rate this recipe!