Meal PlanThe Gluten-free

Cookbook

40 Recipes7 Days of breakfast, lunch, snacks and dinner.Including 20 Paleo recipes.

Allergy Free

Since 2002

written by katrina nixonphotography by chad nixon

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www.icanteatwhat.com

Coming Soon

I Can’t Eat What?

THETHE

Grain Free CookbookGrain Free Cookbook

EST. 2002

Fast forward 12 years and I’ve had time to get well ac-quainted with my health needs. I have found that not only am I sensitive to gluten, dairy, soy and eggs, but also all grains, sugar and legumes. I never stopped ha-ving stomach aches and itching until I eliminated tho-se foods. Now I’m eating a lot of vegetables, fruit, nuts and a little fish, with great success. The funny thing is I don’t love cooking, but I do love food! Since our girls are also sensitive to gluten, eggs, and dairy, I’ve spent a lot of time learning how to cook great tasting allergy free food. It isn’t cheap, but I think of it as an investment for our future. Keeping that in mind really helps to stay sane when shopping. Even with lots of gluten-free options on the shelves, a lot of them are over-processed and full of sugar! My goal is to eat for wellness and keep meals as simple as possible. So, here we are to encourage you on your journey.

Be blessed as you learn a new way of eating to gain energy, longevity and healing.

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Katrina

Here’s how it all started: In 2002 I found myself sitting across from a naturopathic physician, with my test re-sults in his hands. Since the birth of our first child, 19 months earlier, I had struggled with:

• severe insomnia• itching from head to toe• heart palpitations• mood swings• gas• major GI distress

I was getting weaker and weaker. I knew that traditional medicine wasn’t a good place for me to start because of my reactions to prescription meds in the past. The naturopathic doctor ordered an adrenal stress test and a stool test. The results showed that I had extremely elevated cortisol, and gluten, dairy, soy and egg intole-rance. Since I had been diagnosed with IBS 10 years earlier and chose to alter my diet to control the symp-toms, instead of taking the prescriptions, I was already using less wheat and dairy, but hadn’t completely taken them out of my diet.

This new dietary restriction was mind-blowing. I went home and stared at the food in my cupboards and cried, not knowing what to eat or where to start. Gluten, dairy, soy and eggs were in everything! I felt like I was going to starve! I cried for weeks trying to figure out what to do, what to eat. To make matters worse, as a vegetarian my protein intake came from dairy, eggs and soy. How was I going to get enough protein with these new res-trictions? Rice, beans, soy and nuts were my main stay. However, I had intense fatigue after every meal and had to lay down for an hour.

Allergy Free

Since 2002

Medical information obtained from our cookbok or web-site is not be intended as a substitute for professional care. If you have or suspect you have a problem, you should consult a healthcare provider.

BREAKFAST LUNCH

SNACK DINNER

BREAKFAST LUNCH

SNACK DINNER

BREAKFAST LUNCH 14

12

10

8

6

13

11

9

7

5

Sunday

Monday

Monday Monday

Sunday

Sunday Sunday

Monday

SNACK 15 DINNER 16

Tuesday Tuesday

Tuesday Tuesday

Staff2015 All Rigths Reserved

Allergy Free

Since 2002

BREAKFAST LUNCH

SNACK DINNER

BREAKFAST LUNCH

SNACK DINNER

BREAKFAST LUNCH 26

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20

18

25

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Wednesday

Thursday

Thursday Thursday

Wednesday

Thursday

SNACK 30 DINNER 30

Friday Friday

Friday

Wednesday Wednesday

Friday

BREAKFAST LUNCH

SNACK DINNER 34

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Saturday Saturday

Saturday

Grocery Day

Meet The Team40GROCERY LIST

Chef MasterAllergies

GlutenDairySoy

GrainEggsSugar

Food TesterAllergies

GlutenDairy

Little ChefAllergies

GlutenDairyEggs

Food TesterAllergies

GlutenDairyEggs

Katrina Nixon The Singer The Dragonfly The Dancer

Saturday

Gluten-free “Corn”Muffins

w/ ClementinesINGREDIENTS

1 cup gluten-free flour blend ( I use Trader Joe’s or King Arthur brand )1 cup corn, millet or sorghum flour1 T. baking powder1/2 t. sea salt1/2 cup melted coconut oil, butter or grape seed oil1/2 cup honey1 large egg or flaxseed meal egg3/4 cup almond, coconut, or rice milk (use whatever fits your diet )1 1/2 t. xanthan gum

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1. For a flaxseed meal egg combine 1 T flaxseed meal with 3 T water and let sit for 5 - 10 minutes. Voila! Your perfect egg substitute!

2. Preheat oven to 375. Mix dry and wet ingredients in separate bowls3. Add the wet ingredients to the dry ingredients and mix until smooth

with electric mixer.4. Pour into greased 8” x 8” baking pan or fill muffin cups 3/4 full.5. Bake at 375 for 20 minutes.

INSTRUCTIONS

Sunday Breakfast

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Sunday Lunch

Turkey Lettuce WrapIf eating out order a salad or lettuce wrap.

INGREDIENT IDEAS• 2 - 4 large lettuce leaves.• Top with sliced tomatoes• Annie’s dressing • Artichoke antipasto. (if you don’t have a Trader Joe’s you can use

gluten-free marinated artichoke hearts or order Sacla Artichoke Antipasto from Amazon.com)

• Avocado slices• Applegate turkey• Daiya dairy free cheese• Dairy Free Pesto• Kidney Beans• Salsa • Olives

When I think of lunch ideas, most of the time I think of sandwiches. It’s a hard habit to break because they’re so filling, tasty and easy. However, on a gluten-free diet, it’s hard to find a good bread to use if there are other allergies, like dairy, soy and eggs. We’ve only found one bread that fits all of those criteria and it’s not that great for sandwiches. It works better for toast because it’s so dense. Sandwich bread needs to be soft for it to have a great texture for adding lots of other ingredients. My favorite way to get around all those issues is to skip the bread and make a lettuce wrap. The topping possibilities are endless and it’s a tasty, refreshing alternative to bread. It’s probably not a good first date option because you’ll look like a clown eating it!

INGREDIENTS

1/2 cup Arrowroot flour or tapioca flour1/2 cup cashew or almond meal1/4 cup coconut flour3 T. cocoa powder1/2 t. salt3/4 - 1 t. stevia powder2 t. baking powder1 t. baking soda1 t. vanilla extract4 T. unsweetened raspberry fruit spread2 T. unsweetened applesauce1 flaxseed egg1/4 cup melted coconut oil1/4 cup almond, rice or coconut milk (not canned) 9

Sunday Snack

Amazing Paleo Raspberry Brownies

INSTRUCTIONS

1. Preheat oven to 350.2. For the flaxseed egg: In a small bowl combine 1 T.

flaxseed meal with 3 T. water and set aside.3. In a medium mixing bowl combine all dry ingredients.

In a small bowl combine the wet ingredients, including the flaxseed meal “egg.”

4. Add the wet ingredients to the dry ingredients and mix thoroughly.

5. Grease a square baking pan. Instead of flour I used 1-2 t. cocoa powder to “flour” the pan. Then sprinkle a pinch of salt on the bottom of the greased and “cocoaed” pan.

6. Spread the batter evenly into the pan.7. Bake at 350 for 25 minutes.8. If using the Raspberry topping spread it over the hot

brownies and cool before serving.9. For the berry topping make my sugar free chocolate

recipe and add 1 T. raspberry unsweetened fruit spread. Combine thoroughly.

Sugar Free Chocolate Sauce (pg. 37)

Because sometimes we need a break from cooking...this is one of the best tasting GF, Dairy Free, Egg Free pizzas we have tasted so far.

Try it I don’t think you will be disappointed. Our Ballerina doesn’t tolerate dairy at all, so this brand is a keeper for us. The only draw back is that it contains soy. You can also make your own gluten-free pizza but if you’re a busy mom and need a quick meal this one is for you! Enjoy!

http://bold-organics.com/portfolio/gluten-free-dairy-free-veggie-lovers-pizza/

Bold Pizza

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Sunday Dinner

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Monday Breakfast

GF Granola w/Coconut orAlmond Yogurt

INGREDIENTS

1. Place all ingredients in a medium mixing bowl and combine thoroughly.

2. Spread mixture evenly in a in a lightly greased 9”x13” baking pan.3. Bake at 275 for 1 1/2 hours stirring every 15-20 minutes to prevent

burning.4. Let cool and serve with your favorite dairy free yogurt or milk.

4 oz. Raw Almond slices3/4 cup unsweetened, shredded coconut1/2 cup cashew meal1/2 cup chopped pecans2 T. flaxseed meal1/2 t. sea salt1/2 t. stevia powder1/4 cup melted coconut oil1/4 cup organic raspberry fruit spread (no sugar added)1/4 cup unsweetened applesauce

INSTRUCTIONS

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Monday Lunch

INGREDIENTS

1. Cut a medium to large spaghetti squash in two lengthwise. Sometimes they’re too hard to cut, so if your strongman is out, then just poke holes in the rind with a fork and treat it like a baked potato. It’ll still work out.

2. If your cut was successful, scoop out the seeds and either discard them or save them for making a nutrient rich snack.

3. Place the two squash halves cut side down in a large baking dish.

4. Put them into a preheated oven at 350 and bake for 50 - 55 minutes.

5. When they’re done they feel softer on the outside, but not too mushy. If you cook them too long, they come out like mush, not like noodles. Very disappointing! Let them cool for a while till you can comfortabley handle the rind while scooping out the flesh with a large spoon into a bowl.

6. Drizzle the EVOO, Salt, Garlic Powder, and Artichoke Antipasto over the “Noodles.” If you have fresh basil chop it up and add it to the “pasta.” Stir till thoroughly combined and then garnish with cherry tomatoes. If you don’t have a Trader Joe’s in your area, you can use marinated artichokes. Bon Appetite!

1 medium to large spaghetti squash2 T. extra virgin olive oil (EVOO)1 1/2 t. sea salt1 t. garlic powder1/4 - 1/2 cup chopped, fresh basil or 2 t. basil flakes (not pictured with fresh basil)2 - 3 T. Trader Joe’s Artichoke Antipasto1/2 cup cherry tomatoes, or more if you like

INSTRUCTIONS

Spaghetti Squash w/Savory Biscuits

Savory Biscuits (pg. 37)

Monday Snack

Celery w/ Nut ButterNot many people like celery, especially kids, but this is a sure way to get some great celery use in your diet! My kids and I love celery with sunbutter or cashew butter. It’s also great with raisins on top.

This snack is full of healthy, energy boosting fat and protein, as well as bone building minerals.

You could also try sprinkling some chia seeds on top for added fiber and omega-3 oils.

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Monday Dinner

Butternut ChickenVeggie Soup

w/Savory Biscuits

INGREDIENTS

1 batch of The Most Amazing Butternut Squash Soup (see page 35)2 stalks celery, chopped2 cups steamed grean peas2 cups steamed cauliflowerOptional: 4 cups baked, chopped chicken

1. With your Most Amazing Butternut Squash Soup add 4 cups chopped, cooked chicken.

2. Chop the celery and add to pot.3. Add steamed green peas.4. Add steamed cauliflower.5. Cook over medium heat till warm.6. Add pepper to taste.

INSTRUCTIONS

This soup will not only knock the socks off your taste buds but will nourish your body beautifully on a cold, winter day. I eat this for breakfast, too!

Green Salad (pg. 36)

Tuesday Breakfast

GF Pancakesw/ Banana Pudding

INGREDIENTS

1 cup corn, millet or sorghum flour1/2 cup all purpose gluten-free flour blend ( I used Trader Joe’s)1/2 cup tapioca starch/flour1/2 t. stevia powder1/2 t. salt1/4 t. baking soda1 t. baking powder1 t. xanthan gum2 flaxseed meal eggs or 2 eggs1 3/4 cups almond, rice or coconut milk (not canned)3 T. grape seed oil or melted coconut oil

1. Preheat a skillet over medium heat.2. For the flaxseed eggs combine 2 T. flaxseed meal and 6 T. water. Set

aside.3. In a medium mixing bowl combine dry ingredients. In a small mixing

bowl combine the wet ingredients, including the flaxseed eggs.4. Add the wet ingredients to the dry and mix thoroughly.5. Using a 1/3 cup measure pour batter onto lightly oiled skillet and cook

on each side until golden.6. Serve warm with your favorite toppings..

INSTRUCTIONS

Baking without eggs can be extremely frustrating but here’s a truly easy, egg-free pancake recipe that’s kid and husband approved.

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Banana Pudding (pg. 36)

Lentil Soup w/ Corn Muffins

Tuesday Lunch

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2 Qts. Pacific Foods or Trader Joe’s Vegetable Broth or Soup Stock1 t. garlic powder or 2 cloves minced garlic1/2 - 1 t. salt1 t. basil1 t. thyme1 t. marjoram1 cup chopped, shredded or grated carrots1 cup chopped celery2 cups cubed potatoesOne 16 oz. bag lentils 1/2 cup chopped onions, if tolerated

INGREDIENTS

1. Place all ingredients into a large pot (at least 4 qt. size) or Dutch Oven.2. Bring to a low boil and then lower the heat to simmer for 30 minutes. 3. Serve warm with Corn Muffins. 4. Soup can be stored in the refrigerator for up to 4 days or freeze for

later.

INSTRUCTIONSCorn Muffins (pg.7)

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Tuesday Snack

Corn Chips w/Guacamole

INGREDIENTS

1. In a small electric chopper puree 2 avocados until smooth. Pour into small mixing bowl.

2. Drain and Rinse one can kidney beans. Add 1/2 cup beans to the chopper and puree till smooth. Add to the pureed avocados.

3. Add lemon juice and seasonings and mix thoroughly. Fold in black olives*.

I came up with this recipe to sneak some more veggies into the picky little people when they were younger. It worked out so beautifully because not only do they love this, but everyone else does, too!

2 medium avocados1/2 cup drained and rinsed, canned kidney beans1 t. sea salt1/2 t. garlic powder or 1 clove fresh, minced garlic1/2 t. ground coriander1/2 t. ground cumin1 t. fresh squeezed lemon juice1/2 can black olives*Optional: Add black pepper or cayenne pepper for taste to create a kick!

INSTRUCTIONS

Tuesday Dinner

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Tri-Tip Pot RoastINGREDIENTS

1. Sprinkle the bottom of your crock pot with salt and garlic powder. If you have time, you can pan sear the sides of the roast in a skillet on medium in a little Olive oil or grape seed oil. If you’re in a big hurry, skip this step.

2. Add the roast, seasonings, chopped veggies and broth. Make sure the meat is completely covered with broth.

3. Turn your crock pot on Low and cook for 8 hours.

1 Tri-Tip Beef Roast1 t. salt1/2 t. black pepper1/2 t. garlic powder or 2 cloves, minced1 t. basil1/2 t. thyme1/2 t. marjoram1 16 oz. bag baby cut carrots1 16 oz. bag brussel sprouts, ends cut off1 10 oz. bag snap peas8 small golden potatoes1 qt. Pacific Foods chicken broth, Trader Joe’s or Home made brothOptional: 1 bag pearl onions. I’m allergic to onions, so I don’t use them and it still tastes great!

INSTRUCTIONS

GF Oatmeal WithWalnuts and Banana Slices

Wednesday Breakfast

When I was a kid I loved the instant oatmeal that had the zoo animals on the packets! It was so fun to choose which one and even more fun to eat, since it was full of added sugar! I don’t think that was what the doctor ordered when he said to eat heart healthy oatmeal in the morning. Here’s a great way to enjoy oatmeal, gluten-free style and low sugar.

Make sure to buy gluten-free oats. Since most oats are processed in the same mill as wheat, they are no longer gluten-free. Also note instant oatmeal contains way too much sugar.

Follow the package directions for making plain oatmeal. For each serving: Add 1/4 t. stevia or 1 packet Monk Fruit In The Raw, 1 t. pure maple syrup, sliced bananas and 2 T. walnutsOther options: Instead of bananas and walnuts add 1/4 cup raisins and 1/2 t. ground cinnamon. You can also use frozen blue berries, it helps cool hot oatmeal. 19

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GF Tortilla Wrapw/ Hummus & Avocado

Wednesday Lunch

One of my favorite things to eat before I had symptoms of gluten intolerance was pita sandwiches. I loved them with hummus and avocados. I have not yet found a good gluten, dairy, soy and egg free pita bread, so the next best thing to create a similar sandwich is to use a gluten-free tortilla wrap. The one pictured here is Food For Life’s Gluten-free Black Rice Tortilla. We like to spread hummus first, and then add avocado slices, tomato slices, garbanzo beans or black beans, spinach, a tiny dash of garlic powder and maybe some Annie’s gluten-free dressing. If you want you can add Applegate Farms Roasted Turkey Breast, but we like it with or without meat. Add your favorite sandwich toppings for a great lunch option. If you’re taking this to work or school, be sure to pack your tortillas seperately in a ziploc or foil and then add the toppings at lunch time. This will keep the tortillas from getting soggy before you’re ready to eat. You can pack the toppings in seperate tiny containers with a little ice pack to keep it all fresh! Enjoy!

Sweet Potato Pudding (Sugar Free)

Wednesday Snack

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INGREDIENTS

1. Wash and bake the sweet potatoes in a baking pan, uncovered for 1 hour at 425. No need to poke holes!

2. When they’re done, let them cool enough to peel. The skin comes off very easily at this point.

3. Place the peeled, baked potatoes in a medium mixing bowl and add the salt, cashew butter, cinnamon and stevia. Mash and mix together till thoroughly combined.

4. Serve warm as a side dish, dessert or snack.

4 medium-large sweet potatoes1/4 t. salt2 -3 T cashew butter1/2 t. pure stevia powder1 t. ground cinnamon

INSTRUCTIONS

GF Minestrone Soup w/ Salad & Savory Biscuits

Wednesday Dinner

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INGREDIENTS

1. After preparing your Best Ever Chicken Stock, pour 3 qts. into a large dutch oven or soup pot.

2. Add chopped celery, chopped or grated carrots, cabbage and chopped potatoes to the broth and bring to a boil.

3. Simmer for 15 - 20 minutes or until the potatoes are tender. 4. Add the kidney beans and garbanzo beans and continue to simmer

10 minutes more. 5. When soup is done, add 3 cups of your favorite Gluten-free

noodles.6. Serve warm and store in refrigerator for up to 5 days, or freeze

leftovers.

3 qts. Best Ever Chicken Stock or Pacific Foods Organic Chicken Stock3 stalks chopped celery1 1/2 cups chopped carrots1 bag shredded cabbage1/2 cup chopped onions, if tolerated2 cups chopped red potatoes1 can kidney beans, drained and rinsed1 can garbanzo beans, drained and rinsedOptional: 1 cup chopped vidalia onion3 to 4 cups of Gluten-free Noodles (we us penne, elbows or fusilli)

INSTRUCTIONS

Green Salad (pg. 36)Savory Biscuit Recipe (pg. 37)

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Thursday Breakfast

INGREDIENTS

1. Place all ingredients in a medium mixing bowl and combine thoroughly.

2. Spread mixture evenly in a lightly greased 9”x13” baking pan.3. Let cool and serve with your favorite dairy free yogurt or milk.

I’m so excited to share this recipe! I’ve tried lots of granola recipes before and my kids didn’t like any of them. Not only do my kids love this recipe, but it is even cooler because there is no added sugar! It’s a great way to amp up your morning or for an afternoon snack. Enjoy!

4 oz. Raw Almond slices3/4 cup unsweetened, shredded coconut1/2 cup cashew meal1/2 cup chopped pecans2 T. flaxseed meal1/2 t. sea salt1/2 t. stevia powder1/4 cup melted coconut oil1/4 cup organic raspberry fruit spread (no sugar added)1/4 cup unsweetened applesauce

INSTRUCTIONS

GF granola w/coconut yogurt or almond yogurt

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Tuna salad over greens

Thursday Lunch

INGREDIENTS

1/2 t. fresh lemon juice1 ripe avocado2 T. avocado oil or grape seed oil1/2 t. salt1/4 t. garlic powder1 T. Annie’s honey dijon mustard2 - 4 cups salad greens6 sliced baby carrots1/2 sliced cucumber1 stalk sliced celery8 cherry tomatoespepper to taste1 5oz. can tuna

INSTRUCTIONS

Eating without eggs is extremely challenging, to say the least! I have just adapted a mayo recipe from one of my favorite bloggers, Wellness Mama. After I made this mayo and put it into tuna my husband and I were smitten. Give this a try and let me know what you think.

A word about tuna: Most canned tuna contains soy, so shop with caution if you’re sensitive to soy. Since we have a Trader Joe’s I buy mine there. They have several different types to choose from and they are all soy free at a great price. If you don’t have a Trader Joe’s in your area I recommend Crown Prince from Whole Foods or Vitacost.com. I also recommend Wild Planet, also available from Vitacost.com for a super price.

1. For the “Mayo,” in an electric hand chopper add the lemon juice, avocado, oil, mustard, garlic powder, salt and lemon juice. Blend until smooth.

2. Drain the tuna and add “Mayo,” half the sliced celery, and pepper. Combine thoroughly and mix into salad greens, carrots, tomatoes and cucumbers.

3. Drizzle with Raspberry Avocado Dressing (pg. 36) or your favorite Annie’s GF dressing.

Thursday Snack

Sunbutter Fudge

INGREDIENTS

1/2 cup melted coconut oil1/4 cup honey1 cup sunflower butter1/4 t. pure stevia powder1/2 t. vanilla1/2 t. sea salt1 batch sugar free chocolate

INSTRUCTIONS

For those of you that are sensitive to nuts here’s a great treat that is low in sugar and high in protein. I bring this to parties when I want to impress people with a fantastic dessert item. It’s gone quick and no one can believe it’s so simple and low in sugar. It’s adapted from The Spunky Coconut’s Sunbutter Fudge recipe. It melts fast out of the fridge, so don’t leave it out too long or it turns into fudge soup!

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1. In medium mixing bowl combine all ingredients and mix thoroughly.2. Pour batter into 8” x 8” baking pan and set aside.3. Make my sugar free chocolate recipe and pour over the top. With a

spoon swirl the chocolate into the fudge batter.4. Freeze to set for one hour and cut into bite sized squares. Store in

refrigerator if there’s any left!

Thursday Dinner

Quick Pan Sausage w/ Carrots & Brussel Sprouts

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INGREDIENTS

1. In an 8” x 8” baking pan place all seasonings, water and syrup, and mix thoroughly.

2. Add ground turkey and mix well. Smooth flat and bake at 350 for 30 minutes.

1 t. salt1/2 t. sage1/4 t. thyme or savory1/4 t. nutmeg or allspice1/2 T. syrup3 T. water1 lb ground turkey

INSTRUCTIONS

This recipe is a family favorite. We eat it for supper mostly, even though sausage is traditionally a breakfast food. Our extended family loves this recipe because it’s the first sausage they’ve had without getting indigestion!

Carrots & Brussels Sprouts(pg. 38)

Friday Breakfast

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Paleo Pear and Pecan Salad

INGREDIENTS

1 ripe pear cut into small chunks3 dried figs (sulfur dioxide free)8 - 10 raw pecan halvespinch of saltpinch of pure stevia powder1/2 t. ground cinnamonOptional: 1 t. flaxseed meal or chia seed meal

Here’s another power packed, delicious, high fiber, no added sugar way to jump start your day. For added yumminess you could serve this over your favorite plain, dairy free yogurt. Love it and it’ll love you back!This would also be a great addition to a lunchbox. Just drizzle 1/2 t. lemon juice over it to protect the color if you take it with you.

1. Chop a ripe pear into small chunks and add 3/4 of it to a handy chopper or ninja.

2. Cut 3 dried figs into 4 pieces each and add to chopper.3. Add 8 - 10 raw pecan halves to the chopper and start your engines!

Only chop until it is well blended but not pureed. It should still be chunky.

4. Pour mixture over the remainder of the pear chunks in a cereal bowl.5. Add a pinch of salt, Stevia powder and cinnamon to taste. Mix well and

enjoy!6. For added fiber and omega 3’ s you can sprinkle with 1 t. flaxseed meal

or chia seed.

INSTRUCTIONS

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Friday Lunch

GF Minestrone Soup w/ Salad & Savory Biscuits

INGREDIENTS

1. After preparing your Best Ever Chicken Stock, pour 3 qts. into a large dutch oven or soup pot.

2. Add chopped celery, chopped or grated carrots, cabbage and chopped potatoes to the broth and bring to a boil.

3. Simmer for 15 - 20 minutes or until the potatoes are tender.4. Add the kidney beans and garbanzo beans and continue to simmer

10 minutes more.5. Top with vegan Parmesan Cheese (pg. 36)

3 qts. Best Ever Chicken Stock or Pacific Foods Organic Chicken Stock3 stalks chopped celery1 1/2 cups chopped carrots1 bag shredded cabbage1/2 cup chopped onions, if tolerated2 cups chopped red potatoes1 can kidney beans, drained and rinsed1 can garbanzo beans, drained and rinsedOptional: 1 cup chopped vidalia onion.3 to 4 cups of Gluten-free Noodles (we us penne, elbows or fusilli)OPTION: Vegan Parmesan Cheese

INSTRUCTIONS

Green Salad (pg. 36)

Apple Slices w/Almond, Cashew, or Sunbutter

Friday Snack

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This is a great snack packed with vitamins, minerals and protein. My kids love it and eat it almost every day! Maybe that’s why they stay so heaIthy. You know the saying, “an apple a day!” If you tolerate peanut butter, that’s just another variation to energize your afternoon.

With all the varieties of apples the possibilites for this snack are endless!

If you have a Trader Joe’s in your area, they have the best price on Almond, Cashew, and Sunbutter. If not, then try ordering it from Vitacost.com or Amazon.com to get the best price.

Happy Snacking!

Friday Dinner

Awesome Sockeye Salmon

INGREDIENTS

2 Wild Caught Salmon Steaks1 T. avocado or grape seed oil3/4 t. salt1/2 t. garlic powder or 1 clove fresh garlic, minced1 T. parsley flakes2 t. Annie’s Honey Mustard2 t. lemon juicepepper to taste

1. Preheat oven to 450.2. In a small bowl combine the oil, lemon juice, salt, garlic, parsley and

mustard.3. Place the salmon steaks into a large lightly oiled baking pan and spread

the seasoning mixture over the salmon.4. Bake uncovered for 10 minutes.5. Garnish with lemon slices if desired.

INSTRUCTIONS

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It took my family a long time to like fish, mainly because I didn’t know how to cook it. I would order it at restaurants and love the way they prepared it but then when I tried it at home it turned out too fishy and dry. After much trial and error I finally mastered one of the easiest things to cook! The bonus is that my whole family loves this dish. Remember to buy only wild salmon and not farm raised salmon which is full of unhealthy chemicals and is on the list of the top 16 foods that cause cancer. For this recipe I used Wild Alaskan Sockeye Salmon from Trader Joe’s.

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Saturday Breakfast

Buckwheat Berry Pancakes

INGREDIENTS

1 cup buckwheat flour1/2 cup Gluten-free flour mix (I used Trader Joe’s)1/2 cup tapioca starch or arrowroot starch1/2 t. stevia powder1/2 t. salt1/2 t. baking soda2 t. cream of tartar1 t. xanthan gum2 flaxseed meal eggs or 2 eggs if tolerated2 heaping T. unsweetened raspberry or strawberry fruit spread1/2 cup mixed berries (fresh or frozen), slightly chopped1 3/4 cup + 2 T. almond, rice, cashew, coconut or flaxseed milk

1. In a small mixing bowl combine 2 T. flaxseed meal and 6 T. water. Set aside.

2. In a large mixing bowl combine the dry ingredients and set aside.3. In a Black and Decker Handy Chopper Plus or other electric chopper

lightly chop the mixed berries and 2 T. dairy free milk.4. In a small mixing bowl combine the chopped berries and milk with the

remaining milk and berry fruit spread. Add mixture to dry ingredients and mix thoroughly.

5. Heat a lightly greased skillet with grape seed or sunflower oil on medium. Using a 1/4 cup measure pour pancake batter onto skillet and cook for 3 minutes on each side or until golden and cooked through.

INSTRUCTIONS

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Saturday Lunch

Smack Your Mama Tuna or Salmon Patties

INGREDIENTS

2 cans tuna or pink alaskan salmon (I like the Skip Jack tuna from Trader Joe’s)1 T mustard1 - 2 t. maple syrup1/2 t. salt1/2 t. garlic powder1/2 - 1 t. savory1/4 - 1/2 cup tapioca starch

This is a great recipe for any time of the day. You can eat it with a bun or like me, garnished with avocado and tomato slices. It’s a great way to get some fish into your diet. if you can’t eat mayonnaise, try my Avocado Mayonnaise recipe on our website.

1. Mix all ingredients.2. Form into 5 or 6 patties about 1/4 inch thick.3. Add 2 teaspoons grapeseed oil to a large skillet.4. Sautee patties 2 min. on each side or until golden.5. Serve with your favorite GF buns, condiments and greens.

INSTRUCTIONS

With Tomato & Avocado Slices

Saturday Snack

Fairytale Raspberry Pudding

INGREDIENTS

1. Place the avocado and raspberry spread into a high speed blender or ninja and blend until smooth. Be patient, this might take approximately 5 minutes.

2. Once it’s smooth add the coconut oil to the blender and blend again.3. Pour the mixture into a mixing bowl and add the rest of the

ingredients. Mix well and serve immediately. If you wait, it’ll start to oxidize like an apple and turn brown on the outsides. If you need to save it for a while, then add 1/2 t. lemon juice.

4. Garnish with fresh raspberries.

2 large, ripe avocados2 heaping T. unsweetened raspberry fruit spread (I like Trader Joe’s Organic)3/4 t. stevia powder1/2 t. vanilla extractdash of salt1 T. melted coconut oil

INSTRUCTIONS

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Saturday Dinner

Mouth Watering Baked Chicken w/ Noodles,

Peas & HashbrownsINGREDIENTS

1. Mix spices in a small bowl2. Gently lift chicken skin from breast and rub 1/3 of the spice mixture

under the skin3. Rub remaining spices onto outside of skin4. Pour 1 cup of water into baker5. Cover tightly with foil6. Bake at 350 for 2 1/2 hours7. Chicken is done when leg bone falls off easily8. If you want your chicken to be brown on top, then remove the foil after

the first 2 hours of baking and continue baking for the remaining 30 minutes.

3 teaspoon sea salt3 teaspoon garlic powder1 teaspoon ground sage1 teaspoon savory1 teaspoon basil

INSTRUCTIONS

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INGREDIENTS8 cups body building bone broth1 medium butternut squash, baked1/2 t. sea saltpepper to taste

1. Cut a medium butternut squash in half lengthwise.2. Remove seeds and place squash cut side down on

a lightly greased baking pan. 9” x 13” or longer works best.

3. Bake the squash at 350 for 55 minutes.4. When squash is done let it cool for about 20

minutes before handling.5. Scoop out the squash and place half into blender.

Add 3 cups of Best Ever Chicken Stock and blend until smooth. Pour mixture into large soup pot. Repeat with the other half of the squash and pour into soup pot. Add 1/2 t. sea salt or to taste. Stir and serve.

INSTRUCTIONS

Butternut Squash Soup

INGREDIENTS4 quarts water1/2 t. garlic powder or 2 whole, peeled garlic cloves1 t. sea saltpepper to taste1/2 t. marjoram1/2 t. thyme2 stalks celery, cut in half

1. Remove all meat from the whole baked chicken (if there’s any left!)

2. Discard all skin. It’s too fatty to add health benefits to your soup.

3. Place all chicken bones and cartilage into a large dutch oven or pot.

4. Add 1 t. sea salt, 1/2 t. garlic powder or 2 whole, peeled garlic cloves, 1/2 t. thyme, and 1/2 t. marjoram to the pot.

5. Place 2 or 3 stalks of celery in the pot.6. Add 4 quarts water.7. Cover with lid and bring to a low boil over medium

high heat.8. Once the stock is boiling reduce heat to low and

simmer, covered, for 6 to 10 hours.9. When the stock is done discard the bones and

celery. I like to strain the stock with a sieve because my youngest daughter won’t eat it if she can see the spices! :)

INSTRUCTIONS

Body Building Bone Broth

Addtional Recipes

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Addtional Recipes

INGREDIENTS1 - 2 cups fresh spinach or greens blend4 cherry tomatoes1/2 sliced avocado2 T. chopped pecans3 T. shredded carrots3 T. sauteed, sliced beets (optional)Avocado Raspberry Dressing, Annie’s GF salad dressing, or extra virgin olive oil with salt and pepperP.S. This is my favorite way to do salad, but use your favorite ingredients to make it yours.

1 ripe avocado1/2 t. lemon juice2 t. unsweetened raspberry fruit spread 1/2 t. salt1/4 t. garlic powder1 T. Annie’s honey dijon mustard1/4 cup avocado or grapeseed oil1 t. flaxseed oil

Add all ingredients to an electric chopper and blend until smooth. Refrigerate any leftovers and use within 7 days.

Avocado Raspberry Dressing

Green Salad

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INGREDIENTS2 bananas2 T. cashew butter1/4 t. stevia powder1/8 t. GF vanilla2 t. melted coconut oil

1. Place all ingredients into blender and blend until smooth. Enjoy immediately or refrigerate till later.

INSTRUCTIONS

Banana Pudding

Vegan Parme-san Cheese

INGREDIENTS1/2 cup raw cashews2/3 cup nutritional yeast1/2 t. salt1/2 t. garlic powder

1. Place all ingredients into blender and blend until crumbly, but not sticky. Store in refrigerator.

INSTRUCTIONS

INGREDIENTS1/2 cup arrowroot starch1/4 cup tapioca starch1/2 cup almond meal2 t. baking powder1/4 t. baking soda1/2 t. salt1/4 t. stevia1/2 t. garlic powder1/2 t. rosemary1/2 t. savory1 t. honey1/3 cup grapeseed oil or melted coconut oil

1. Preheat the oven to 375. In a medium mixing bowl combine the dry ingredients.

2. In a small mixing bowl combine the wet ingredients and add them to the dry ingredients, mixing thoroughly.

3. With a large spoon, form batter into biscuits on a lightly greased baking sheet.

4. Bake at 375 for 12 minutes.5. Serve warm.

INSTRUCTIONS

Savory Biscuits

Addtional Recipes

INGREDIENTS1/4 teaspoon sea salt1/2 cup cocoa powder1/4 - 1/2 teaspoon pure stevia powder to taste1/4 teaspoon allspice or nutmeg1/2 teaspoon vanilla extract1/2 cup melted coconut oil

1. Place dry ingredients in a small bowl and stir thoroughly. Add the vanilla and Coconut oil and whisk till smooth. Pour over fruit or scones. You can also pour sauce into candy molds and refrigerate for sugar free chocolates. They melt fast in your hands, so eat them quickly! Not that you’d have a problem with that!

INSTRUCTIONS

Sugar Free Chocolate

Sauce

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INGREDIENTSOne bag brussels sprouts1 T. melted coconut oil or grape seed oil1/2 t. salt1/2 t. garlic powder or 1 clove fresh, minced garlic1/2 t. ground black pepper1/2 t. Herbs de Provence

1. Preheat oven to 400.2. Place one bag of Brussels sprouts into an 8” x 8”

baking pan.3. Drizzle with oil, salt, pepper, garlic and Herbs de

Provence.4. Bake for 35 minutes and serve warm.

INSTRUCTIONS

Roasted Brussels Sprouts

Addtional Recipes

INGREDIENTS1 bag Organic baby carrots1 T. melted coconut oil or grape seed oil1/2 t. salt1/2 t. ground black pepper

1. Preheat oven to 400.2. In an 8” x 8” baking pan place one bag of organic

baby carrots.3. Drizzle with 1 T. melted coconut or grape seed oil.

Both of these oils are good for high heat cooking. Add salt and pepper, and bake for 40 minutes.

INSTRUCTIONS

Roasted Baby

Carrots

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Addtional Snack Recipes

INGREDIENTS1/2 cup coconut flour1/2 cup tapioca flour/starch1 t. baking powder1 t. baking soda1 t. cinnamon1/4 t. nutmeg1/4 t. allspice1/4 t. ground cloves1 t. xanthan gum1/2 T. apple cider vinegar (optional)1 T. honey, pure maple syrup, or 1/2 t. stevia powder1/2 cup almond, rice or coconut milk1/2 cup unsweetened applesauce1/4 cup melted coconut oil or grape seed oil2 T. flaxseed meal

1. Preheat oven to 3502. Mix together the coconut flour, tapioca flour,

baking powder, baking soda, spices, and xanthan gum.

3. In separate bowl mix together flaxseed meal, apple cider vinegar, honey, almond milk, oil and applesauce. Add to the dry ingredients and mix thoroughly.

4. Plop large scoops of batter onto greased cookie sheet to form 6 “scones.”

5. Bake at 350 for 25 minutes.

INSTRUCTIONS

Autumn Spice Scones

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Grocery List

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SpicesRosemary SageSalt Savory Thyme

Allspice Basil Black Pepper Ground ClovesGarlic Powder Ground Cinnamon Ground CorianderGround Cumin Marjoram Nutmeg

Click the links below

Grocery List

ProduceApplesBananaBlueberriesClementinesFigsLemonsPearsRaspberries

Brussels SproutsIceburg LettuceSpaghetti SquashHummusCeleryGreen PeasCauliflowerCarrotsSweet PotatoesCherry TomatoesBroccoliMushrooms

AvocadoGarlicCanned kidney beansBlack OlivesGreen Beans

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Grocery List

BakingTapioca StarchAlmond MealBaking PowderBaking SodaArrowroot StarchGrapeseed OilCoconut OilAlmond MilkXanthan GumGluten-free Flour BlendFlaxseed MealSorghum FlourMillet FlourChia Seed Meal

SweetenersPure Stevia PowderHoneyPure Maple Syrup

Nut ButtersPeanut ButterCashew ButterSunbutterAlmond Butter

Other ItemsGluten-free NoodlesAnnie’s Salad DressingHash BrownsAnnie’s Honey Mustard

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Grocery List

MeatsCanned Tuna (Soy Free)Ground Turkey (Harvestland from Walmart)Whole ChickenSockeye Salmon SteaksTri-Tip Roast

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