peeled
The Skinny on Eating Gluten-Free and Dairy-Free
Chelsea Roumpapas
peeled
peeled
The Skinny on Eating Gluten-Free and Dairy-Free
Chelsea Roumpapas
for my parents
contents 11
Introduction
13
Superfoods
23
Smoothies & Bowls
31
Breakfast
39
Small Bites
45
EntreĂŠs
53
Desserts
christmas eve, 2008. I was sixteen years old and at a family party. Cramping, chills; pain took over as I began to feel faint. After spending the night in the hospital, and
following months of tests and multiple prescriptions, I was diagnosed with Crohn’s disease. Crohn’s disease is a chronic inflammatory disease of the gastrointestinal tract. From here I was prescribed a monthly injection into my abdomen, which would control my symptoms and allow me to function rather normally. Symptoms improved and life continued. In the fall of 2012, I was a junior in college and decided to study abroad in Florence, Italy. It was fantastic, until I hit another hurdle. I came back from class one day, took a nap and woke up in severe pain. I was rushed to the hospital and underwent emergency surgery. My intestines had perforated, and all of my organs were affected. This was a huge setback. I was unable to eat for over two months, and was at an unstable weight of 82 pounds. Everyday was like starting from scratch, and I was unable to tolerate or digest most foods. I turned to a holistic doctor, and went to a nutritionist as well. I was told to cut out all gluten, dairy and refined sugars from my diet. Being that my former food groups consisted mainly of bagels, cheese and ice cream, this came as a huge shock. What was I supposed to eat? I had to re-assess everything I was previously accustomed to, and forced to learn a new way to eat. Do I still have occasional cravings for the foods I was once able to enjoy without suffering? Of course. But I have also learned how fun it is to experiment with foods, and find new combinations that I enjoy. I am in no way a chef, and as a college student, I prefer quick meals with easy preparation. This cookbook is a collection of some of my favorite glutenfree and dairy-free recipes. There is everything from delicious breakfast choices, to cookies and desserts. The recipes allow you to indulge in your cravings in a way that follows diet restrictions, without the feeling of missing out. Enjoy!
11
superfoods
açaí
aloe vera juice
avocado
Research shows açaí packs an incredible concentration of valuable antioxidants and anti-inflammatory compounds that have been shown to help protect you from disease and keep skin young and fresh.
One of the most nutritious plants on the planet, aloe is considered to be a superfood by many cultures for its healing qualities for the skin, joints, brain and nervous system.
With healthy monosaturated fats, avocados have been shown to reduce hunger and prevent blood sugar spikes. These fats can also lower cholesterol. Avocados are also packed with vitamins C, K and B6.
bee pollen
cacao
cayenne
Bee pollen contains many vitamins, minerals, and enzymes. It is also great for reducing symptoms of allergies, helps the digestive and respiratory systems, aids the prostate, and increases energy levels!
Phytochemicals in raw cocoa powder can actually improve our mood and make us feel good. It also contains sky-high levels of antioxidants that keep our skin healthy and radiant. Cacao is also a great source of iron and magnesium.
A source of Vitamins A, B & C, potassium and manganese. It aids the body in digesting proteins and it contains capsaicin which helps regulate body temperature; easing arthritis, and improving circulation.
chia seeds
cinnamon
coconut oil
A rich source of Omega 3 fatty acids; they contain necessary nutrients for healthy hair, skin and nails! Also one of the highest plant based sources of protein you can find, and a great source of soluble fiber.
This spice is packed with health benefits from helping treat diabetes to fighting inflammation and killing bacteria. Cinnamon aids in the stabilization blood sugar, lowering LDL (bad) cholesterol and triglycerides.
Coconut oil is an excellent source of good fat that is easy to metabolize and helps maintain the right cholesterol levels in your body. It contains mediumchain fats the body can metabolize efficiently and convert to energy quickly.
15 15
coconut water
flax
ginger
Coconut water is full of electrolytes which makes it a great option for staying hydrated. It’s especially useful after a workout when you body needs to replenish after a loss of fluids.
These seeds are packed with protein, vitamins and essential fatty acids that help keep your heart healthy and your skin hydrated and soft. Their high fiber content fills you up and keeps your hunger in check.
Ginger has been used to treat nausea, stomach aches, and upper respiratory infections. It inhibits enzymes that play a key role in inflammation, and also contains many antioxidants.
hemp seeds
kale
lemon
Hemp seeds are a complete protein that are also high in good fats & dietary fiber. They are one of the most nutrient complete foods on the planet and one of the only foods to contain chlorophyll.
Loaded with antioxidants and vitamins that help prevent cancer, keep your eyes healthy, and cleanse your body of toxins. It’s also low in calories, but high in fiber so it will satiate and fill you up.
This citrus fruit contains a high dose of antioxidants, vitamin C and citric acid. This trio aids in strengthening your immune system. Drinking a little lemon water before meals reduces hunger and helps with digestion.
pink himalayan sea salt
pomegranate
quinoa
This fruit contains antioxidant and antiinflammatory properties that can be used to help certain heart conditions like high cholesterol, high blood pressure, heart attack and congestive heart failure.
Quinoa is complete protein, providing you with all the essential amino acids. It is rich in iron, magnesium, manganese and fiber. It improves energy, digestion metabolism, brain and muscle function.
This salt is unprocessed, in its most natural form. It’s full of nutritious trace minerals such as potassium, calcium, selenium and magnesium — the electrolytes you need to recharge your system.
siracha
spinach
spirulina
Siracha increases serration production, which can boost mood and memory. It can promote heart health, increase the body’s ability to dissolve blood clots, fight inflammation, improves circulation and lowers blood pressure.
This green is loaded with healthy vitamins, minerals and micronutrients — including lutein, which keeps your eyes healthy. It is also a rich source of iron and calcium.
A blue green algae that is typically sold in a powder or tablet form. It contains 60% complete protein, which comes out to about 4–8 grams of protein in a 2 Tbs. serving. It’s also a great source of iron!
tumeric This root is known for its anti-inflammatory affects, it’s ability to help purify the blood, stimulate the liver and increase red blood cells increasing circulation. Turmeric can also enliven dry skin and help improve your complexion.
Superfoods are powerful, nutrient-dense foods that are packed with benefits, and will provide your body with the vitamins and nutrients it needs to strive. They are foods that are unprocessed, and in their most natural state — as they were intended to be consumed. These are great to incorporate into your everyday diet, and will aid in long-term health and vitality!
17 17
how to: cook the perfect quinoa
one Use a measuring cup to pour out ½ cup of dry quinoa seeds.
two Place quinoa into a bowl and cover with cool water. Let soak for fifteen minutes. This helps to remove the naturally occurring, bitter saponins found on quinoa to protect the plant from insects in nature.
three Using a fine mesh strainer, drain and rinse quinoa until the water is clear and no longer foamy. About a minute or two.
19 19
four Combine rinsed quinoa and 1 cup of water (1:2 ratio) in a medium saucepan. Leave uncovered and bring to a boil.
five Once boiling, cover and turn heat to low. Let simmer for fifteen minutes, or until the water is absorbed.
six Remove quinoa from the pan and gently fluff with a fork. It is now ready to serve with your favorite dishes!
21 21
smoothies & bowls
chocolate banana smoothie 1 frozen banana
Place all of the ingredients into a high-powered
¾ cup almond milk
blender, and blend until smooth and creamy.
1 Tbsp. raw cacao
Pour and serve immediately.
¼ cup natural pb ½ tsp. vanilla extract
Notes For best results, use a high-speed blender. A traditional blender should also work; though you may need to add a bit more almond milk to facilitate blending. Yield: 12 oz / 1 serving
smoothies & bowls
25
green giant ¼ cup aloe vera juice
Add all ingredients to a high powered blender.
1 frozen banana
Blend and enjoy.
3 kale leaves or 1 cup spinach 2 cups coconut or filtered water
Yield: 1 serving
½ cup hemp seeds 1 Tbs. agave 1 scoop (20g) protein powder 1 tsp. spirulina ½ avocado
smoothies & bowls
berry protein shake Add all ingredients in a blender or food processor.
1 tsp. chia seeds
Mix until smooth. Serve immediately.
2 cups almond milk
Yield: 1 serving
½ banana, sliced and frozen ½ cup berries ½ cup spinach 1 tsp. coconut oil
27
smoothies & bowls
delicious açaí bowl Place Sambazon Açaí Smoothie Packets into blender. Add banana and berries of choice, as well as coconut water. Blend until a smooth consistency is achieved.
2 Sambazon Açaí Smoothie Packs ½ banana
Pour into a bowl and add toppings.
1 cup strawberries, blueberries,raspberries
Yield: 1 serving
1 cup coconut water or almond milk Toppings: ½ banana, sliced ½ cup berries of your choice sweet cacao nibs hemp seeds dried coconut
29
breakfast
perfect morning quinoa ¼ cup quinoa, cooked
Combine all ingredients in a two quart saucepan.
1 Tbs. cup almonds, slivered
Heat on medium-low, stirring, until the quinoa has
¼ cup raisins (can substitute dried cranberries, dates, blueberries) ½ banana, mashed ½ tsp. cinnamon
soaked up the liquid, and the dried fruit has plumped up. Add more milk if needed until the desired consistency is reached. Yield: 1 serving
1 cup almond milk (unsweetened vanilla) Optional: 1 Tbs. organic maple syrup, brown rice syrup or agave nectar
breakfast
33
spinach & egg white omlette 3 egg whites
Preheat the oven to 400°F. Spray a medium skillet with
½ cup spinach
cooking spray and sauté your chopped onion for 3–4
½ cup onion
minutes, until translucent. Add your spinach and sauté
4–5 grape tomatoes
until just wilted. Place spinach-onion mixture in a small
salt + pepper
glass dish (or you can use a small skillet) and crack 3 egg whites over top. Season with a bit of salt and pepper, add sliced tomatoes and bake in oven for 17 minutes. Serve with fresh fruit and enjoy!
Yield: 1 serving
breakfast
skinny banana-oat pancakes Combine all the ingredients in a blender of food
For the Pancakes:
processor and blend. Drop by ¼ cup onto a hot,
4 eggs
greased skillet. (I use coconut oil) Cook on each side
2 ripe bananas
until lightly browned. Makes about 8–10 pancakes.
½ tsp. cinnamon
Topping
½ cup rolled oats
Place the frozen blueberries in a saucepan set to medium heat. Bring to a boil. Lower the heat and simmer for 3–4 minutes. Stir in the honey. Top each pancake with a spoonful of the blueberry topping. Yield: 8–10 pancakes
1 scoop (20g) protein powder of choice For the topping: 1 cup frozen blueberries 2 Tbsp. honey
35
breakfast
avocado toast Toast the bread. Mash your avocado so it is a creamy consistency. Drizzle your toast with olive oil, spread with the mashed avocado and squeeze your lemon juice on top. Sprinkle with cayenne and sea salt as desired. Add optional toppings, my favorite is smoked salmon. (Great source of omega 3s) Yield: 1 serving
2 pieces gluten-free bread ½ avocado ½ lemon 1 Tbsp. olive oil cayenne pepper dash of pink himalayan sea salt Optional toppings: smoked salmon scrambled eggs
37
small bites
easy apple pie dip 7–10 soaked dates
Remove pits from dates and place in a bowl. Cover with
2 tsp. chia seeds
filtered water and soak the dates for one hour. Place
2 tsp. cinnamon
dates in a blender or food processor, adding chia seeds
2–3 apples
and cinnamon. Blend. Slice apples and dip. Enjoy!
Yield: about 1 cup
small bowls
raw protein bar Cut dates in half and remove pit. Place dates and
4 dates
protein powder in blender and combine until they
1 scoop (20g) chocolate protein powder
form a uniform substance. Add all other ingredients and blend again until fully combined. Place mix on wax paper and mold into a bar. Store in refrigerator. Notes Will keep fresh for 4 days. Yield: 1 serving
1 Tbsp. oats 2 Tbsp. chia seeds 1 handful almonds 1 Tbsp. flax seeds 1 Tbsp. hemp seeds 1 Tbsp. cacao powder
41
quinoa salad ¼ cup of precooked quinoa 1-2 Tbsp. hummus 2 Tbsp. pomegranate seeds ½ avocado
Combine quinoa, pomegranate seeds and avocado. Top with hummus, squeezed lemon, and sprinkle cayenne and sea salt as desired. Yield: 1 serving
½ lemon, squeezed 4 dashes of cayenne pepper pink himalayan sea salt, to taste
small bowls
better-than-chipolte bowl In a large bowl, combine all ingredients and stir well.
1 onion, chopped
Allow flavors to marinate for about 2 hours then serve
1 garlic clove, chopped
and enjoy!
1 Tbsp. lime zest 3 Tbsp. lime juice
Yield: 5 Servings
¼ tsp. sea salt 4 roma tomatoes, chopped 1 cup orange, red, yellow bell pepper, chopped 1 jalapeño, seeded and diced 1 cup black beans 1 cup frozen corn ½ cup cilantro, roughly chopped 2 tsp. olive oil
43
entreĂŠs
creamy pumpkin soup 2 Tbsp. coconut oil or olive oil 1 large sweet onion, diced 2 cloves garlic, minced
Heat the oil in a large Dutch oven or stockpot. Sauté the onion over medium-high heat until soft, about 5 minutes. Add the garlic and ginger, and continue to cook until fragrant, about 2 minutes. Carefully stir in the
1 Tbsp. minced ginger
pumpkin, stock, coconut milk, honey, siracha, and salt.
two 15-ounce cans pure pumpkin puree (or 4 cups fresh roasted pumpkin)
Bring to a boil, then turn the heat to medium-low and simmer for 15–20 minutes, until the soup has reduced
2 cups vegetable stock
or in a stand blender until very smooth. Garnish with
one 15-ounce can coconut milk
cilantro leaves or toasted coconut.
1 Tbsp. sugar or honey
Yield: 4 servings
and thickened slightly. Puree with an immersion blender
2 tsp. siracha 2 tsp. sea salt
entreés
47
sweet potato & lentil soup 2 Tbsp. safflower oil
In a large pot, heat oil over medium heat and sauté
1 medium onion, diced
onion for about 2 minutes, until soft. Stir in tomatoes
2 small tomatoes, diced
and ginger, cooking an addition 3 minutes. Stir in
1 tsp. fresh ginger, minced
turmeric, cumin, coriander, cinnamon, cayenne and salt
1 ½ tsp. turmeric 1 tsp. cumin 1 tsp. ground coriander ½ tsp. cinnamon ¹⁄8 tsp. cayenne pepper pinch of sea salt 2–3 sweet potatoes, peeled and cut into cubes
and cook for 2 minutes. Next add the sweet potatoes, broth and lentils. Bring soup to a boil then reduce heat and cover, allowing to simmer for about 30 minutes. Then add spinach and simmer for an additional 10 minutes. Enjoy! Yield: 6 Servings
7 cups vegetable broth 1 cup brown lentils 1 cup baby spinach
entreés
life changing noodles Sauté the veggies in a bit of EVOO. Shortly after add pesto. Drain the noodles. The noodles are already cooked, so after your veggies are sautéed, add the pasta & warm it up. Transfer to a bowl. Squeeze the lemon on top. Add a bit of salt & pepper to taste. Yield: 2 servings
1 packet of Miracle Noodle 3 tablespoons of vegan pesto a half a handful of chopped onions a half handful of chopped zucchini a handful of sliced mushrooms ½ sliced tomato a bit of EVOO ½ lemon, juiced
49
entreĂŠs
spinach-cran turkey burger Combine all ingredients in a large bowl. Mix well with
4 oz. lean ground turkey
clean bare hands. Shape into patties and grill.
1 egg white
Serving Suggestion Serve hot with Gluten Free buns or Portobello mushrooms as buns. Add lettuce & tomato. Yield: 4 servings
Âź cup spinach, finely chopped 1 tsp. extra virgin olive oil 2 tsp. dried cranberries pepper, sea salt, and garlic to taste
51
desserts
chia parfait ½ cup oatmeal
Mix oatmeal, chia seeds, and coconut or almond milk.
2 Tbsp. chia seeds
Let this mixture sit in your refrigerator overnight.
1 cup coconut milk or almond milk
A thicker, pudding consistency will form as the chia
½ cup fresh raspberries 1 tsp. honey a squeeze of lemon juice 1 sliced banana handful of sliced almonds 1 Tbsp. bee pollen
seeds expand. Make the raspberry jam. Mash the raspberries, and add honey and lemon juice. Now layer. Start with the chia mixture at the bottom, then layer the homemade jam and bananas. Cover the top with a handful of sliced almonds and bee pollen. Yield: 1 serving
desserts
55
almond butter cookies 2 cups almond flour
Add all ingredients to a large bowl and mix together.
½ cup almond butter
Roll dough into small balls and place onto a cookie
2 eggs
sheet lined with parchment paper. Bake for 10–12
¼ cup honey
minutes in a 375°F oven.
1 tsp. baking soda 1 tsp. vanilla
Yield: Makes 12 cookies
¼ tsp. salt
desserts
no-bake cookie dough bites Combine oats and cashews in a food processor and
²⁄3 cup raw cashews
grind into a flour-like consistency. Add maple syrup,
¹⁄3 cup oats
protein powder and vanilla; blend again until smooth.
1 scoop (20 g) protein powder
Transfer dough into a mixing bowl and stir in cacao nibs by hand. Roll the dough into approximately 12 chocolate truffle-sized balls. Enjoy immediately or store in the refrigerator for later.
1 Tbsp. maple syrup 1 tsp. vanilla extract ¼ cup cacao nibs or dark chocolate chips
Yield: Makes 12 bites
57
desserts
guilt-free banana ice cream Take your banana, peel, and cut into small chunks
1 extra ripe banana
and freeze. Once frozen, use a high speed blender or
a splash of almond milk to facilitate blending
food processor and blend it all up for a few minutes. Creates a creamy consistency, similar to ice cream! Add toppings and enjoy! Notes Try different flavoring by adding vanilla extract, cacao powder, peanut butter or honey. Yield: 1 serving
59
NOTES
ACKNOWLEDGMENTS All rights reserved, including the right to reproduce this book or portions thereof in any form whatsoever. Copyright © 2014 by Chelsea Roumpapas Photographs Copyright © by Chelsea Roumpapas Introduction Copyright © by Chelsea Roumpapas Published and compiled Chelsea Roumpapas Photography Chelsea Roumpapas Design Chelsea Roumpapas Recipes Averie Cooks | http://www.averiecooks.com Blogilates | http://www.blogilates.com Eat Yourself Skinny | http://www.eat-yourself-skinny.com Feed me Phoebe | http://feedmephoebe.com Inside Brew Cru Life | http://insidebrucrewlife.com Sambazon | http://sambazon.com The Detoxinista | http://detoxinista.com The Skinny Confidential | http://www.theskinnyconfidential.com The Western Wild | http://thewesternwild.com Tone it Up | http://toneitup.com Superfoods Tone it Up | http://toneitup.com Typefaces Avenir | Adrian Frutiger Devanagari | Tiro Typeworks