vegan gluten free carrot raisin mufffin tops

Vegan/Gluten Free Carrot Raisin Muffin Tops

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These vegan, gluten free carrot raisin muffin tops are everything you could ask for in an elimination diet recipe. I know that during phase one, with so many restrictions, I was absolutely dying for some baked goods. It’s really difficult to get satisfying vegan and gluten free recipes. I found so many that either used too many other eliminated ingredients like nuts or recipes that just turned out with an odd texture and bland flavor.

Here’s the straight scoop, vegan and gluten free baking is hard. Without eggs and gluten it’s really hard to get a proper rise and texture on breads and cakes. I first attempted this recipe as a traditional muffin but it didn’t quite work. The rise isn’t enough to give you that perfect muffin bite. So, I took the best part of the muffin and focused on that! Honestly, muffin tops are cakey cookies that might have some healthier ingredients, that’s what these are.

Now, if you are lucky enough to have sucessfully surpassed the tree nut phase of your elimination diet you may add some walnuts to this recipe for an extra crunch. Fold in 1/4 cup at the point that you add in the raisins. As far as options go I would recommend not leaving out the sugar topping. These vegan gluten free carrot raisin muffin tops aren’t very sweet without it and I think it adds just the right amount to have that little crunch of sugar on top.

What can you use instead of parchment paper?

Parchment paper is a staple in my house. My boyfriend is an amazing baker on top of all the cooking I do so we always have some in stock. You might not have it lying around though. So what can you use instead of parchment paper if you don’t want to buy any?

The simplest option that wont require any additional purchases is to simply grease the baking sheet. Use any neutral flavor oil, I like to use whichever oil I’m using in the recipe, for these vegan gluten free carrot raisin muffin tops, that would be avocado oil.

If you’re ready to say goodbye to parchment paper forever you can also look into a silicon baking mat or upgrading to nonstick baking sheets. Check out some highly rated ones here:

easy cleanup, no waste
cookies slide right off!

Ingredients

  • 2 tbsp ground flaxseed
  • 5 tbsp cool water
  • 1 ¾ cup oat flour
  • 1/3 cup rolled oats
  • 2 tsp baking powder
  • ½ tsp baking soda (remove for high altitude)
  • 1 ½ tsp cinnamon
  • ½ tsp nutmeg
  • ¼ tsp salt
  • ½ cup unsweetened applesauce
  • 2 tbsp neutral flavored oil, I used avocado
  • ¾ cup plain coconut or oat milk
  • 1/3 cup sugar
  • 1 ½ tsp vanilla extract
  • ¾ cup shredded carrots
  • ⅓ cup raisins
  • 2 tbsp brown or white sugar for topping (optional)

Instructions

  1. combine the water and flax seed in a medium mixing bowl and set aside for 10-15 minutes
  2. combine the dry ingredients (oat flour, oats, baking powder, baking soda, cinnamon, nutmeg, and salt) in a small mixing bowl and mix well
  3. add the remaining wet ingredients (applesauce, oil, milk, sugar, and vanilla) to the bowl with the flax seed and water, combine well
  4. add the carrots to the wet ingredients
  5. stir the dry ingredients into the wet ingredients, blend well
  6. fold the raisins into the mixture
  7. cover the bowl and refrigerate for at least 1 hour, overnight works too
  8. remove from refrigerator and preheat oven to 400 F
  9. spoon the batter onto a parchment paper lined baking tray, about 4 tbsp per serving
  10. sprinkle tops with sugar
  11. bake for 25-27 minutes until internal temperature of 200 F is reached
  12. cool completely on a cooling rack before serving
vegan gluten free carrot raisin mufffin tops

Vegan Gluten Free Carrot Raisin Muffin Tops

Prep Time 1 hr 30 mins
Cook Time 30 mins
Course Breakfast, Snack
Cuisine American
Servings 10 Muffin Tops

Ingredients
  

2 tbsp ground flaxseed

    5 tbsp cool water

      1 ¾ cup oat flour

        1/3 cup rolled oats

          2 tsp baking powder

            ½ tsp baking soda (remove for high altitude)

              1 ½ tsp cinnamon

                ½ tsp nutmeg

                  ¼ tsp salt

                    ½ cup unsweetened applesauce

                      2 tbsp neutral flavored oil, I used avocado

                        ¾ cup plain coconut or oat milk

                          1/3 cup sugar

                            1 ½ tsp vanilla extract

                              ¾ cup shredded carrots

                                ⅓ cup raisins

                                  2 tbsp brown or white sugar for topping (optional)

                                    Instructions
                                     

                                    combine the water and flax seed in a medium mixing bowl and set aside for 10-15 minutes

                                      combine the dry ingredients (oat flour, oats, baking powder, baking soda, cinnamon, nutmeg, and salt) in a small mixing bowl and mix well

                                        add the remaining wet ingredients (applesauce, oil, milk, sugar, and vanilla) to the bowl with the flax seed and water, combine well

                                          add the carrots to the wet ingredients

                                            stir the dry ingredients into the wet ingredients, blend well

                                              fold the raisins into the mixture

                                                cover the bowl and refrigerate for at least 1 hour, overnight works too

                                                  remove from refrigerator and preheat oven to 400 F

                                                    spoon the batter onto a parchment paper lined baking tray, about 4 tbsp per serving

                                                      sprinkle tops with sugar

                                                        bake for 25-27 minutes until internal temperature of 200 F is reached

                                                          cool completely on a cooling rack before serving

                                                            Keyword gluten free, nut free, vegan
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                                                            egg roll noodle bowl

                                                            Egg Roll Noodle Bowl (Egg free!)

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                                                            I love a good egg roll. Unfortunately they’re actually not that easy to find. I don’t like spring rolls, they’re soggy. I want a crispy ultra fried egg roll. Which is clearly not the healthiest option. So instead I offer you all of the flavor with none of the hesitation in this egg roll noodle bowl. This is an egg roll that can actually serve as a full meal.

                                                            For the rice noodles you’re going to want to find a thicker noodle, they’ll hold up much better. However, they do take some time to prepare. You will likely need to soak them for a few hours before you’re ready to prepare everything else. Just be mindful of the package directions for whichever kind you buy. And make sure that the only ingredients are rice! Many cheaper brands will sneak corn or potato starch in there and that will not be okay for your elimination diet! If you plan ahead to soak them they cook quite easily. Just a couple of minutes in a pot of boiling water and you’re ready to toss them into your dish.

                                                            The other thing I want to mention for this recipe is the fish sauce. I use fish sauce in most of my asian style recipes but many people feel intimidated by it. There is nothing to be afraid of with fish sauce except for using too much. I know it smells weird but don’t let that turn you off. A little fish sauce adds a ton of umami flavor to sauces. I only use 2 tsp in this whole dish but it really does make all the difference. You can find it at any asian market and most grocery stores but the specialty markets will have a larger selection. As always, make sure to look at the ingredients to make sure it’s not going to break your elimination diet. 

                                                            A good fish sauce will only have a few simple ingredients and will actually contain fish, likely anchovies, sardines, or another abundant salty fish. There are some imitation ones but if you would like an umami sauce that is suitable for those who cannot or do not eat fish look for a mushroom sauce. This will provide a similar flavor profile and provide that umami boost that so many dishes need. Carefully look at the ingredients to find one without soy, this will likely require a trip to a specialty market.

                                                            What is fish sauce made of?

                                                            Traditional fish sauce is made of salted anchovies or sardines, and may be fermented for more than a year. Many cheaper brands of fish sauce may contain filler ingredients and preservatives such as potato or corn starches and MSG. In order to be as safe as possible for your elimination diet look for brands that only contain fish, salt, water, and sugar. This will also ensure that you have the best flavor for your egg roll noodle bowls.

                                                            What are coconut aminos?

                                                            Coconut aminos come from the sap of the coconut plant. They are a standard substitute for soy sauce in asian cuisine. My elimination diet recipes rely heavily on coconut to add fat, flavor, and cream to many ingredients. However, some people still do have allergies to coconuts and if you are eliminating coconut as part of eliminating tree nuts please confirm with your doctor before making anything with coconut aminos.

                                                            Coconut aminos have a rich flavor that substitutes well for soy sauce. The color is very similar and the texture is just slightly thicker. I actually prefer the consistency of coconut aminos to soy sauce. Use whichever one best fits your dietary restrictions.

                                                            Ingredients

                                                            • 1 lb ground pork
                                                            • 1/2 head cabbage
                                                            • 2 small carrots
                                                            • 8 green onions, chopped, white parts included
                                                            • 8 oz rice noodles prepared according to package (account for soaking time)
                                                            • ¼ cup chicken broth
                                                            • 2 tbsp coconut aminos (or soy sauce if able)
                                                            • 2 tsp fish sauce
                                                            • 1 tbsp + 1 tsp brown sugar
                                                            • 2 tsp rice vinegar
                                                            • 2 tsp sesame oil
                                                            • salt to taste
                                                            • toasted sesame seeds for topping (optional)

                                                            Instructions

                                                            1. brown the ground pork and set aside
                                                            2. using a grater or food processor grate the cabbage and carrots
                                                            3. using the pork fat in the skillet, sautee the cabbage, carrots, and green onions over medium heat 7-10 minutes until the onions just start to brown or cabbage begins to stick
                                                            4. in a small bowl or measuring cup stir together the liquid ingredients and sugar for your sauce, taste it and add salt as needed
                                                            5. combine pork, veggies, prepared noodles, and sauce in the skillet
                                                            6. stir together over low heat until warmed through
                                                            7. serve warm topped with sesame seeds (optional)
                                                            egg roll noodle bowl

                                                            Egg Roll Noodle Bowl

                                                            Prep Time 20 mins
                                                            Cook Time 30 mins
                                                            Course Main Course
                                                            Cuisine Chinese
                                                            Servings 4 servings

                                                            Ingredients
                                                              

                                                            1 lb ground pork

                                                              1/2 head cabbage

                                                                2 carrots

                                                                  8 green onions, chopped, white parts included

                                                                    8 oz rice noodles prepared according to package (account for soaking time)

                                                                      ¼ cup vegetable broth

                                                                        2 tbsp coconut aminos (or soy sauce if able)

                                                                          2 tsp fish sauce

                                                                            1 tbsp + 1 tsp brown sugar

                                                                              2 tsp rice vinegar

                                                                                2 tsp sesame oil

                                                                                  salt to taste

                                                                                    Instructions
                                                                                     

                                                                                    brown the ground pork and set aside

                                                                                      using a grater or food processor grate the cabbage and carrots

                                                                                        using the pork fat in the skillet, sautee the cabbage, carrots, and onions over medium heat until the onions just start to brown

                                                                                          stir together the liquid ingredients and sugar for your sauce

                                                                                            combine pork, veggies, noodles, and sauce in the skillet

                                                                                              Keyword egg free, gluten free, nut free
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                                                                                              olive chicken quinoa salad

                                                                                              Olive and Chicken Quinoa Salad

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                                                                                              There are two secret flavor weapons in this olive and chicken quinoa salad. First is the olives. You probably didn’t even think about adding this bonus flavor burster to your phase one elimination diet plan! Any olive will add a briney flavor that you won’t get from many other ingredients. Use whatever olives are in your price bracket. If you can afford more high quality olives, by all means, do. However, if you’re like me and trying to cook on a budget, just get a can of pitted black olives.

                                                                                              If you don’t have a food processor to make the olive paste you can finely chop the olives and mince the parsley by hand, then sitr together with the other seasonings. There is always a workaround when you don’t have some equipment available to you!

                                                                                              The second secret flavor weapon is the pickled red onions. I love making these for salads, wraps, tacos, or even to put on pizza! The vinegar and sugar enhances the natural sweetness of the red onions and cooking them a little in the boiling pickling liquid takes the edge off them so you don’t have the lingering bad taste in your mouth they can sometimes leave. I like to leave them in fairly large strips to add a burst of color and flavor to any dish.

                                                                                              If you have moved on from phase one of your elimination diet this salad would go great in a wrap. Simply roll it up in a tortilla and you have a whole new meal! However, if you’re still not touching wheat the quinoa in this olive and chicken quinoa salad keeps it very filling and serves as a full lunch.

                                                                                              Use the affiliate links in the following sections to stock your kitchen!

                                                                                              this is the food processor I use at home

                                                                                              What are olives anyway?

                                                                                              Fruit! Olives are small tree fruits related to mangoes and cherries.

                                                                                              affordable olives

                                                                                              Okay, so what is quinoa?

                                                                                              Seeds! Quinoa is treated like a grain but it is actually the seeds of a flowering plant.

                                                                                              regular quinoa

                                                                                              Ingredients

                                                                                              • 2 large boneless skinless chicken breasts, cooked and cubed
                                                                                              • 1 cup shredded carrot (about 1 large carrot)
                                                                                              • ½ red onion, sliced thin
                                                                                              • 1/4 cup white vinegar
                                                                                              • 1 1/2 tbsp sugar
                                                                                              • 1/4 tsp black pepper
                                                                                              • 6 oz black olives, drained of liquid
                                                                                              • 1/2 cup fresh parsley, loosely packed
                                                                                              • 1/4 cup olive oil
                                                                                              • ¼ cup red wine vinegar
                                                                                              • ½ tsp salt
                                                                                              • drizzle honey
                                                                                              • 3 cups cooked quinoa

                                                                                              Instructions

                                                                                              1. bring white vinegar, sugar, and black pepper to a boil in a small sauce pan
                                                                                              2. remove from heat and stir in the sliced red onions, set aside
                                                                                              3. place the olives, parsley, olive oil, red wine vinegar, salt, and honey in a food processor and pulse until a choppy paste texture is reached
                                                                                              4. after the onion has quick pickled for at least 10 minutes (the longer it sits the stronger the flavor) drain the vinegar from the onions
                                                                                              5. toss chicken, cooked quinoa, carrots, and olive paste together
                                                                                              6. top with pickled red onions and serve chilled or room temperature
                                                                                              olive chicken quinoa salad

                                                                                              olive and chicken quinoa salad

                                                                                              Prep Time 20 mins
                                                                                              Course Main Course
                                                                                              Cuisine American
                                                                                              Servings 4 servings

                                                                                              Ingredients
                                                                                                

                                                                                              2 large boneless skinless chicken breasts, cooked and cubed

                                                                                                1 cup shredded carrot (about 1 large carrot)

                                                                                                  ½ red onion, sliced thin

                                                                                                    1/4 cup white vinegar

                                                                                                      1 1/2 tbsp sugar

                                                                                                        1/4 tsp black pepper

                                                                                                          6 oz black olives, drained of liquid

                                                                                                            1/2 cup fresh parsley, loosely packed

                                                                                                              1/4 cup olive oil

                                                                                                                ¼ cup red wine vinegar

                                                                                                                  ½ tsp salt

                                                                                                                    drizzle honey

                                                                                                                      3 cups cooked quinoa

                                                                                                                        Instructions
                                                                                                                         

                                                                                                                        bring white vinegar, sugar, and black pepper to a boil in a small sauce pan

                                                                                                                          remove from heat and stir in the sliced red onions, set aside

                                                                                                                            place the olives, parsley, olive oil, red wine vinegar, salt, and honey in a food processor and pulse until a choppy paste texture is reached

                                                                                                                              after the onion has quick pickled for at least 10 minutes (the longer it sits the stronger the flavor) drain the vinegar from the onions

                                                                                                                                Keyword corn free, gluten free, soy free recipes
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                                                                                                                                Vegan gluten free sweet potato pie

                                                                                                                                Vegan, Gluten Free Sweet Potato Pie

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                                                                                                                                When creating recipes for my own elimination diet I was worried that I’d never be able to figure out a real dessert that could be eaten during any phase. I was wrong, this vegan, gluten free sweet potato pie satisfies every sweet craving with the creamy texture of a perfect slice of pie. Never let anyone tell you that you can’t indulge under so many restrictions.

                                                                                                                                In order to make the pie crust you’ll need to have finely ground oat flour. I attempted to make my own but I could never get it quite fine enough using just a food processor. I finally opted to buy some and it really made all the difference. If you choose to make your own just know that the crust might not hold its shape as well when you remove it from the pan. 

                                                                                                                                I did make my own sweet potato puree by simply boiling the peeled sweet potato cut into chunks and then using a stand mixer to make the puree. If you have canned or store bought puree that works just as well. Additionally, you can even exchange the sweet potato puree for pumpkin puree and make this recipe a pumpkin pie instead! Everything else remains the same.

                                                                                                                                I served this vegan, gluten free sweeet potato pie to a few vegan friends of mine and they were so excited about it! I was also excited to serve it with this sweetened coconut whipped cream, a totally vegan alternative to whipped cream that has more to offer than just the coconut flavor.

                                                                                                                                Feel free to use the following affiliate links to stock your kitchen!

                                                                                                                                Ingredients

                                                                                                                                For the Pie

                                                                                                                                • 2 cups sweet potato puree
                                                                                                                                • ¾ cup coconut cream
                                                                                                                                • 1 cup brown sugar
                                                                                                                                • ¼ cup arrowroot powder
                                                                                                                                • 1 tsp vanilla extract
                                                                                                                                • ½ tsp salt
                                                                                                                                • 1 tsp cinnamon
                                                                                                                                • ½ tsp nutmeg
                                                                                                                                • ¼ tsp ground cloves
                                                                                                                                • ¼ tsp ground ginger

                                                                                                                                For the Crust

                                                                                                                                • 1 ¼ cups gluten free oat flour (fine grain)
                                                                                                                                • 2 tbsp avocado or liquid coconut oil
                                                                                                                                • 4 tbsp cool water
                                                                                                                                • ¼ tsp salt

                                                                                                                                Instructions

                                                                                                                                For the Crust

                                                                                                                                1. grease a 9 inch pie tin with coconut oil
                                                                                                                                2. mix all ingredients in a medium bowl until incorporated
                                                                                                                                3. press dough evenly into pie tin and up sides

                                                                                                                                For the Pie

                                                                                                                                1. Preheat oven to 350 degrees F
                                                                                                                                2. mix all ingredients with a hand mixer or standing mixer until smooth
                                                                                                                                3. pour batter into crust
                                                                                                                                4. bake for 55-60 minutes, until center barely jiggles
                                                                                                                                5. cool for at least 2 hours at room temperature before serving
                                                                                                                                6. may chill up to overnight before serving with sweetened coconut whipped cream
                                                                                                                                Vegan gluten free sweet potato pie

                                                                                                                                Vegan, Gluten Free Sweet Potato Pie

                                                                                                                                Prep Time 15 mins
                                                                                                                                Cook Time 1 hr
                                                                                                                                Course Dessert
                                                                                                                                Cuisine American
                                                                                                                                Servings 12 servings

                                                                                                                                Ingredients
                                                                                                                                  

                                                                                                                                For the Pie

                                                                                                                                • 2 cups sweet potato puree
                                                                                                                                • ¾ cup coconut cream
                                                                                                                                • 1 cup brown sugar
                                                                                                                                • ¼ cup arrowroot powder
                                                                                                                                • 1 tsp vanilla extract
                                                                                                                                • ½ tsp salt
                                                                                                                                • 1 tsp cinnamon
                                                                                                                                • ½ tsp nutmeg
                                                                                                                                • ¼ tsp ground cloves
                                                                                                                                • ¼ tsp ground ginger

                                                                                                                                For the Crust

                                                                                                                                • 1 ¼ cups gluten free oat flour fine grain
                                                                                                                                • 2 tbsp avocado or liquid coconut oil
                                                                                                                                • 4 tbsp cool water
                                                                                                                                • ¼ tsp salt

                                                                                                                                Instructions
                                                                                                                                 

                                                                                                                                For the Crust

                                                                                                                                • grease a 9 inch pie tin with coconut oil
                                                                                                                                • mix all ingredients in a medium bowl until incorporated
                                                                                                                                • press dough evenly into pie tin and up sides

                                                                                                                                For the Pie

                                                                                                                                • Preheat oven to 350 degrees F
                                                                                                                                • mix all ingredients with a hand mixer or standing mixer until smooth
                                                                                                                                • pour batter into crust
                                                                                                                                • bake for 55-60 minutes, until center barely jiggles
                                                                                                                                • cool for at least 2 hours at room temperature before serving
                                                                                                                                • may chill up to overnight before serving with sweetened coconut whipped cream
                                                                                                                                Keyword corn free, gluten free, vegan
                                                                                                                                rate this recipe!
                                                                                                                                bbq chicken tacos with fruited corn slaw

                                                                                                                                BBQ Chicken Tacos with Fruited Corn Slaw

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                                                                                                                                I love tacos! Unfortunately, my allergies to tomatoes and limes dictate that there is very little I can eat at a mexican restaurant. So I got creative. This BBQ chicken taco is topped with a fruited corn slaw and is meant to be a corn reintroduction recipe for an elimination diet. If corn is off limits for you then you can swap the corn tortillas for flour and remove the corn from the slaw. It won’t be exactly the same but it will still be tasty. 

                                                                                                                                I use my recipe for nightshade free bbq sauce for the chicken. I also use this really simple recipe for slow cooker shredded chicken that is extremely versatile. You’re going to be coating the chicken in bbq sauce so you don’t need to overthink how it’s cooked, simple is just fine here. 

                                                                                                                                I tried to scale down the recipe for the slaw. The first time I made a batch I had way too much! It’ll last well enough for leftovers for a few days but I would suggest that a week is the absolute max. It also is not advised to freeze it so hopefully this smaller portioned recipe works well enough for a family feast with a manageable amount left over. Also, if you have a food processor the vegetable shredding for the slaw will go much faster!

                                                                                                                                Hard or soft shell tacos?

                                                                                                                                That really comes down to preference. Soft tacos are a little healthier because they aren’t fried in oil and let to become stiff like hard tacos. Both are made of corn and both are pretty affordable. Pick which texture you prefer and enjoy these BBQ Chicken tacos with fruited corn slaw!

                                                                                                                                Ingredients

                                                                                                                                For the Tacos

                                                                                                                                For the Slaw

                                                                                                                                • 1 ½ cups sweet corn
                                                                                                                                • 1 green apple, diced
                                                                                                                                • ¼ head green cabbage, shredded
                                                                                                                                • ¼ head purple cabbage, shredded
                                                                                                                                • 1 carrot, shredded
                                                                                                                                • 4 green onions, chopped including white parts
                                                                                                                                • 1/2 cup plain yogurt (I used coconut you can use any that fits your diet)
                                                                                                                                • 1 tbsp apple cider vinegar
                                                                                                                                • 1 tbsp granulated sugar
                                                                                                                                • ½ tsp salt
                                                                                                                                • ¼ tsp black pepper
                                                                                                                                • 3 tbsp chopped fresh cilantro

                                                                                                                                Instructions

                                                                                                                                1. for the tacos simply toss the shredded chicken in the bbq sauce
                                                                                                                                2. for the slaw combine all the vegetables
                                                                                                                                3. in a separate container mix the dressing ingredients (yogurt through black pepper)
                                                                                                                                4. toss the veggies in the dressing
                                                                                                                                5. assemble the tacos in corn tortillas and enjoy!
                                                                                                                                bbq chicken tacos with fruited corn slaw

                                                                                                                                BBQ Chicken Tacos with Fruited Corn Slaw

                                                                                                                                Prep Time 30 mins
                                                                                                                                Course Main Course
                                                                                                                                Cuisine American
                                                                                                                                Servings 6 servings

                                                                                                                                Ingredients
                                                                                                                                  

                                                                                                                                For the Tacos

                                                                                                                                • 2 large boneless skinless chicken breasts cooked and shredded
                                                                                                                                • ½ batch of nightshade free cherry bourbon bbq sauce or favorite bbq sauce
                                                                                                                                • corn tortillas for serving

                                                                                                                                For the Slaw

                                                                                                                                • 1 ½ cups sweet corn
                                                                                                                                • 1 green apple diced
                                                                                                                                • ¼ head green cabbage shredded
                                                                                                                                • ¼ head purple cabbage shredded
                                                                                                                                • 1 carrot shredded
                                                                                                                                • 4 green onions chopped including white parts
                                                                                                                                • 1/2 cup plain yogurt I used coconut you can use any that fits your diet
                                                                                                                                • 1 tbsp apple cider vinegar
                                                                                                                                • 1 tbsp granulated sugar
                                                                                                                                • ½ tsp salt
                                                                                                                                • ¼ tsp black pepper
                                                                                                                                • 3 tbsp chopped fresh cilantro

                                                                                                                                Instructions
                                                                                                                                 

                                                                                                                                • for the tacos simply toss the shredded chicken in the bbq sauce
                                                                                                                                • for the slaw combine all the vegetables
                                                                                                                                • in a separate container mix the dressing ingredients (yogurt through black pepper)
                                                                                                                                • toss the veggies in the dressing
                                                                                                                                • assemble the tacos in corn tortillas and enjoy!
                                                                                                                                Keyword gluten free, legume free, nightshade free recipes
                                                                                                                                rate this recipe!