wheat free Archives - Page 2 of 5 - The Flavorful Elimination Diet

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These rice flour banana pancakes are an awesome vegan and gluten free breakfast option for any phase of your elimination diet. The most important part is the real maple syrup. I absolutely love maple syrup. I would guzzle it straight from the bottle if I found any clickbait article that said it was healthy to do so. It is very important to spend the extra money on the real stuff. Cheap syrup alternatives are typically colored corn syrup and not acceptable for any elimination diet recipes. They also don’t taste half as good as the real stuff.

Rice flour is a great staple to have on hand for your elimination diet. In order to have a good variety of flavors and textures for your baked goods and other meal options I like to have at least oat and rice flour available. Rice flour is sturdier for this pancake recipe than oat flour would be. Plus, you’ll likely already be having a lot of oats for your elimination diet breakfasts and these gluten free pancakes help to mix it up a bit.

The banana in this rice flour pancake is both the binder and the sugar. The riper the banana the stronger the flavor and the better it will hold everything together. So go ahead and use those browner bananas for this one. You can add extra sliced bananas or any other non-citrus fruit on top as well. Pancakes are an easy base to complete a full breakfast. Or take it in a dessert direction by topping with coconut whipped cream or vegan chocolate syrup!

Rice Flour Pancakes FAQ

Is rice flour gluten free?

Yes! Rice flour is naturally gluten free and has less of a cross contamination risk than oat flour does. If you know that you are celiac or otherwise have a severe gluten intolerance look for brands that are labeled “certified gluten free.” Rice flour banana pancakes have a similar texture to regular wheat pancakes.

Does maple syrup go bad?

Yes, but not for a while. Real maple syrup, like what you should use during your elimination diet, needs to be refrigerated once it’s opened but will last about 1 year in the fridge. If you’re like me you will go through a bottle much quicker than that!

Ingredients

½ cup rice flour
½ cup coconut or oat milk, plain or vanilla is fine
1 ripe banana, peeled
pinch salt
coconut oil
real maple syrup for serving

Instructions

in a blender or food processor combine all ingredients except coconut oil and maple syrup
blend for about 30 seconds until very smooth
heat a skillet over medium low heat, grease with coconut oil
pour batter into pancake rounds on heated skillet, how many depends on the size of your skillet
cook for about 4 minutes before flipping and cooking for another 3, both sides should be a deep golden brown, keep the heat at medium low to get it cooked all the way through without burning
repeat until batter is used up, re-grease the pan as needed
serve hot with real maple syrup or favorite pancake topping

You know what, I lied about the maple syrup. I had some leftover after taking that picture and eating the pancakes. Took a little sip of the maple syrup and I regretted it. Too sweet after all those pancakes. Also, maybe don’t eat 8 pancakes by yourself even if they are vegan and gluten free.

Rice Flour Pancakes

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Prep Time 5

Cook Time 20

Course Breakfast

Cuisine American

Servings 4 servings

Ingredients

½ cup rice flour

½ cup coconut or oat milk, plain or vanilla is fine

1 ripe banana, peeled

pinch salt

coconut oil

real maple syrup for serving

Instructions

in a blender or food processor combine all ingredients except coconut oil and maple syrup

blend for about 30 seconds until very smooth

heat a skillet over medium low heat, grease with coconut oil

pour batter into pancake rounds on heated skillet, how many depends on the size of your skillet

cook for about 4 minutes before flipping and cooking for another 3, both sides should be a deep golden brown, keep the heat at medium low to get it cooked all the way through without burning

repeat until batter is used up, re-grease the pan as needed

serve hot with real maple syrup or favorite pancake topping

Keyword gluten free, nut free, vegan

rate this recipe!

January 14, 2022January 13, 2022

AmanjaLeave a comment

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

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

vegan gluten free carrot raisin mufffin tops

Vegan Gluten Free Carrot Raisin Muffin Tops

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Prep Time 1 30

Cook Time 30

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

rate this recipe!

January 11, 2022January 10, 2022

Amanja2 Comments

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

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 green onions over medium heat 7-10 minutes until the onions just start to brown or cabbage begins to stick
in a small bowl or measuring cup stir together the liquid ingredients and sugar for your sauce, taste it and add salt as needed
combine pork, veggies, prepared noodles, and sauce in the skillet
stir together over low heat until warmed through
serve warm topped with sesame seeds (optional)

Egg Roll Noodle Bowl

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Prep Time 20

Cook Time 30

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

rate this recipe!

January 4, 2022May 2, 2023

Amanja1 Comment

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

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
toss chicken, cooked quinoa, carrots, and olive paste together
top with pickled red onions and serve chilled or room temperature

olive and chicken quinoa salad

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Prep Time 20

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

rate this recipe!

December 10, 2021May 2, 2023

Amanja2 Comments

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

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

Vegan, Gluten Free Sweet Potato Pie

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Prep Time 15

Cook Time 1

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!

Rice Flour Banana Pancakes

Rice Flour Pancakes FAQ

Ingredients

Instructions

Rice Flour Pancakes

Ingredients

½ cup rice flour

½ cup coconut or oat milk, plain or vanilla is fine

1 ripe banana, peeled

pinch salt

coconut oil

real maple syrup for serving

Instructions

in a blender or food processor combine all ingredients except coconut oil and maple syrup

blend for about 30 seconds until very smooth

heat a skillet over medium low heat, grease with coconut oil

pour batter into pancake rounds on heated skillet, how many depends on the size of your skillet

cook for about 4 minutes before flipping and cooking for another 3, both sides should be a deep golden brown, keep the heat at medium low to get it cooked all the way through without burning

repeat until batter is used up, re-grease the pan as needed

serve hot with real maple syrup or favorite pancake topping

Vegan/Gluten Free Carrot Raisin Muffin Tops

What can you use instead of parchment paper?

Ingredients

Instructions

Vegan Gluten Free Carrot Raisin 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

Egg Roll Noodle Bowl (Egg free!)

What is fish sauce made of?

What are coconut aminos?

Ingredients

Instructions

Egg Roll Noodle Bowl

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