Back to (Gluten-Free) Basics

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back to basics

by caroline shannon-karasik, HHC sincerelycaroline.com

your 1- week guide to living and maintaining a healthy gluten-free lifestyle


Welcome, my cupcakes!

This one-week plan is your guide to leading a healthy gluten-free lifestyle. For those of you who know me, then you are well aware by now that my M.O. is as “un-diet” as it gets. And for those of you who are newcomers, then you should know this: I believe that a healthful gluten-free lifestyle is one that includes a green smoothie ... and brownies too. Excited to hear that? Yeah, me too. Listen, I’ve been down the all-or-nothing path when it comes to living a “diet” mentality. And let me tell you something: It leads to a lot of eating “all” and a whole lot more of “nothing.” Don’t get me wrong –– I love pushing myself through a tough workout and I’m not encouraging you to binge on chocolate. What I am saying is that it’s time we get back to basics and learn how to lead a lifestyle as opposed to a temporary fix. What if we taught ourselves how to make healthful, balanced decisions as opposed to restricting certain food groups? (With the exception of gluten, of course, for those of us who have celiac disease or a gluten intolerance.) What’s more, this plan is meant to show you that a healthy gluten-free lifestyle is simply that –– a healthy lifestyle. With the exception of eliminating wheat, barley, rye and contaminated oats, we don’t need a bunch of packaged, overly processed foods to make this lifestyle work for us. Sure, every once and awhile a little somethin’ somethin’ is fun for a treat (hello, packaged gluten-free brownie mix!), but these products are not a necessity to a gluten-free lifestyle. They are a treat, simple as that. Unfortunately, large companies that produce mainstream food items have turned the gluten-free label into a fad, confusing consumers everywhere. I’m sure you’ve heard it, “But it’s gluten-free, so it’s healthy, right?” Wrong. Gluten-free does not always = healthy. This one-week plan brings us back to the gluten-free basics that help shape a lifestyle that can be maintained for the long haul. And that’s what we’re all after, right?

let’s get started!


menu


how to create your lifestyle I designed the following menu and recipes, so that you can see just how many options a gluten-free lifestyle can bring to the table (and delicious ones, too). All you have to do is choose one meal or snack from each column every day and you will begin shaping the gluten-free lifestyle that works for you. You will notice a few things about the menu, including:

• Minimal dairy options. This isn’t because there are not plenty of gluten-free dairy options, but instead because many people who are sensitive to gluten have also discovered they are intolerant to lactose. It doesn’t mean you have to cut it out completely –– and in fact this plan includes it in various recipes. I just want you to take note of how your guts feel when you do or don’t consume it. • No coffee! Well, there is a latte option in the treat column. Guess what? You can have coffee and tea, and still be gluten-free. But, like dairy, caffeine can irritate your digestive tract. So what I am asking you is to moderate. Maybe have your daily cup, but don’t have two (or five). Swap coffee and black tea for a yummy cup of herbal tea with a smidge of honey and dairy-free milk. Take note if your tummy feels a little happier. • ... And what about alcohol?! There are also plenty of alcohol options that are safe to consume within a gluten-free lifestyle (see the resources section for some guidance). And this plan allows you to treat yourself to a drink! But let’s keep it at that –– a drink. For the sake of leading a healthy lifestyle, we don’t need to overdo it, right? • Easy, peasy options. We aren’t going to get too complicated with these recipes and meal options! Sure, there’s a time and a place for those recipes (and I feature plenty of them on my blog), but this plan is meant to get you from day to day!

One more thing: Drink your water! Sip it au naturel or infused with fresh fruit, like a squeeze of lemon, lime or orange slices. A little bit of plain sparkling water can be a fun stand-in for sugar-loaded sodas!


breakfast

lunch

snack

dinner

treat

Protein Pancakes topped with side of fresh fruit

Tuna & Tarragon Chickpea Salad

Handful of DIY Trail Mix (vegan)

White Bean Chili (vegan)

Berries & Cacao Smoothie (vegan)

Pear & Parsley Immune Booster Smoothie with side of fresh fruit (vegan)

Roasted Butternut Squash Quinoa Salad (vegan)

Pear & Parsley Immune Booster Smoothie with fresh fruit (vegan)

Pan-Sautéed Fish with Roasted Rosemary Potatoes and 1 cup green vegetables

Cup of herbal tea with 1 Tablespoon honey and dairy-free milk, plus 2 small squares (about 2 ounces) gluten-free chocolate

Spinach & Mushroom Scrambled Eggs with side of fresh fruit

“Everything But ..” Salad (vegan options)

Berries & Cacao Smoothie (vegan)

Sweet Potato Quinoa Cakes with side salad (vegan)

1 serving of Cinnamon & Sugar Microwave Popcorn (vegan)

Power-Packed Greens Smoothie with side of fresh fruit (vegan)

Leftover Spinach & White Bean Chili with side salad

Fresh cut vegetables dipped in hummus

Vegetable Soup with side salad (vegan)

1 No-Bake Peanut Butter Cup (vegan)

Sweet Potato Oatmeal (vegan)

Leftover Pan-Sautéed Fish with green vegetable

Power-Packed Greens Smoothie with fresh fruit (vegan)

2 Lettuce-Wrapped Fish Tacos with side salad

One 5-ounce glass of wine or 6 ounces gluten-free beer/cider

Spinach & Avocado Smoothie with side of fresh fruit (vegan)

Leftover Vegetable Soup with side salad (vegan)

Sliced apples & natural peanut or almond butter

Stuffed Sweet Potato (vegan option)

1 5-Ingredient Cookie (vegan)

Yogurt Bowl Topped with Fresh Fruit (vegan option)

Pear & Parsley Immune Booster Smoothie with leftover Sweet Potato Quinoa Cakes

Side of fresh fruit

“Everything But ..” Salad (vegan options)

Small latte made with skim or almond milk


breakfast


Pear & Parsley Immune Booster Makes 1 serving ingredients 1 medium ripe pear, core removed 5 parsley sprigs 1/2 lemon, rind and seeds removed 1-inch chunk ginger, peeled 1 cup filtered water 4-5 ice cubes directions Pulse all ingredients in a high speed blender until smooth. Serve and enjoy!

Note: Pour smoothie in a shaker cup and take it on-the-go!

make ahead


Spinach & Mushroom Scrambled Eggs Makes 1 serving ingredients 1 Tablespoon olive oil 1 garlic clove, minced 1/2 cup sliced mushrooms 2 whole eggs sea salt and pepper, to taste 1/2 cup chopped fresh spinach directions Warm olive oil, garlic and mushrooms in a small skillet over low-medium heat, spreading evenly in pan. In a small bowl, whisk together eggs, sea salt and pepper until thoroughly combined, then pour into pan. Using a rubber spatula, begin pushing edges of eggs toward the center, continuing to do so until there is little liquid left. Top eggs with spinach, folding the spinach into the egg mixture until remaining uncooked parts become firm. Remove from heat and serve.

Try these other add-ins: • chopped broccoli • diced onions • feta or goat cheese • leftover Roasted Rosemary Potatoes, diced • fresh minced herbs, like sage, thyme, rosemary or oregano


Side of Fresh Fruit Each option is 1 serving If you see “side of fresh fruit” on the menu, then feel free to choose one of the following suggestions or substitute a small serving of another fruit of your choice.

Choose one of the following: 1 medium banana 1 cup fresh mixed berries (strawberries, raspberries and blueberries) 1 medium apple 1 cup mixed melon (cantaloupe or honeydew) 1 medium pear 1 small nectarine or peach 1 medium orange or grapefruit

“Cooking is like love. It should be entered into with abandon or not at all.” ~ Harriet Van Horn


Sweet Potato Oatmeal (vegan) Makes 2 servings ingredients 1 medium baked sweet potato, skins removed 1 cup dairy-free milk (almond, coconut, flax, etc.) 1/4 cup all-natural, unsweetened applesauce 1/4 cup coconut palm sugar (or light brown sugar) 1 teaspoon pure vanilla extract 1/4 teaspoon ground cinnamon 1/8 teaspoon ground nutmeg 1 cup gluten-free oats 1 Tablespoon all-natural almond butter directions Whisk together sweet potato, milk, applesauce, sugar, vanilla, cinnamon, and nutmeg in a medium saucepan, bringing to a boil. Reduce heat, stirring in oatmeal and almond butter and simmering for an additional 1–2 minutes. Whisk continuously throughout. Spoon oatmeal into bowls and serve. Sprinkle on yummy toppings, like pecans, dried cranberries, or a drizzle of maple syrup.

Prepare on a Sunday and have it as an on-the-go breakfast throughout the week!

make ahead


Power-Packed Greens Smoothie (vegan) Makes 1 serving

ingredients 1/2 medium apple, core removed 1 medium celery stalk 1 cup baby spinach 5 parsley sprigs 1/2 lemon, rind and seeds removed 1-inch chunk ginger, peeled 1 cup filtered water 4-5 ice cubes directions Pulse all ingredients in a high speed blender until smooth. Serve and enjoy!

Did you know? Parsley is packed with vitamin C, a necessity for building a strong immune system.


Protein Pancakes Makes 1 serving ingredients 1/2 medium ripe banana 2 egg whites 1 Tablespoon plant-based protein powder 1 teaspoon flaxseed meal 1/4 teaspoon ground cinnamon 1/2 teaspoon pure vanilla extract 2 Tablespoons pure maple syrup 1/2 cup fresh berries or sliced bananas

directions Add banana to a medium bowl and use a fork to mash against sides of bowl. Add egg whites, using a whisk to whip together with banana. Measure protein powder, flaxseed meal, cinnamon and vanilla to the bowl, whisking together until combined. Coat a medium nonstick pan with cooking spray or brush with oil, then place over low-medium heat. Allow pan to warm for about 1 minute, then pour approximately 1/4 cup batter onto pan, repeating 1-2 times with remaining batter. Allow pancakes to cook until bubbles begin to form, then flip with a spatula, cooking on the other side. Top with syrup and fruit.

Note: You don’t have to measure the batter exactly. The pancakes will still taste good no matter their size!

!


Yogurt Bowl Topped with Fresh Fruit Makes 1 serving ingredients 1 cup plain Greek yogurt (or dairy-free option) 1 cup fresh fruit (berries, bananas, peaches, etc.) 1/4 cup gluten-free granola 2 Tablespoons slivered or sliced almonds 1 Tablespoon honey or pure maple syrup

Looking for gluten-free granola? Try my favorite, Purely Elizabeth, which includes flavors like Pumpkin Fig and Blueberry Hemp. The best part? They are not only delicious, but are vegan and made with no refined sugars!

directions Measure yogurt into a small bowl. Top with berries, granola and almonds. Drizzle with honey. Enjoy!

make ahead

Want to prepare this meal ahead of time? Put yogurt, berries and honey into a container, then store granola and almonds in a storage bag to keep them from getting soggy. Sprinkle on yogurt before eating!


Spinach and Avocado Smoothie (vegan) Makes 1 serving ingredients 1 large handful spinach 1 pear, core removed 1 cup dairy-free milk 1/4 avocado, peel removed 5-6 ice cubesÂ

directions Pulse all ingredients in a high speed blender until smooth. Serve and enjoy!

Di

? w o n k u o y d Not only can avocados help lower blood sugar and cholesterol levels, but they can also get skin glowing and help increase nutrient absorption when paired with other mineral-rich foods, like leafy greens.


lunch


Tuna & Tarragon Chickpea Salad Makes 1 serving ingredients 2 cups mixed greens (red & green lettuces, baby spinach, baby kale, etc.) 1/3 cup canned chickpeas, drained and rinsed 5-oz. can of albacore tuna in water, drained 1 Tablespoon all-natural mustard, like Annie’s Naturals Honey Mustard 1/4 teaspoon sea salt 1/2 Tablespoon minced fresh tarragon 1/4 avocado, peel removed and sliced 1 lemon wedge 1 Tablespoon gluten-free dressing (like balsamic or leftover AvocadoLime Dressing) directions Arrange mixed greens on a plate and top with chickpeas. In a separate bowl, mix together tuna, mustard and salt until combined. Place on top of greens, then top with tarragon and avocado. Squeeze lemon wedge, drizzling on top of salad, then finish off with gluten-free dressing of choice.

Note: Watch for hidden gluten ingredients in canned tuna! Try Bumble Bee Solid White Albacore Tuna in water for a gluten-free option.

make ahead

!

Pack greens in a container and sprinkle with tarragon. Place lemon wedge on the side. Store prepared tuna and chickpeas in a separate container; place avocado slices on top. Place dressing in a small resealable bag. When ready to eat, place tuna and chickpeas on top of greens, then squeeze lemon wedge on top and drizzle with dressing. Don’t forget to pack a fork!


Roasted Butternut Squash Quinoa Salad Makes 10 servings (1/2 cup per serving) ingredients 3 cups butternut squash, cubed 1 Tablespoon minced fresh rosemary 1 Tablespoon minced fresh thyme 1-2 Tablespoons olive oil sea salt, to taste 2/3 cup chopped pecans, toasted 2 cups cooked quinoa 2 cups roughly chopped baby kale 1/4 cup apple cider vinegar 1/4 cup olive oil 2 Tablespoons honey directions Preheat oven to 425 degrees F. Use a vegetable peeler to peel off the outer layer of a medium butternut squash. Using a sharp knife, cut about 1/4 inch from the top and bottom of squash. Stand squash upright (or lay on side) and make a vertical cut from top to bottom. Use a metal spoon to scoop out pulp and seeds, then lay squash halves cut side down on cutting board to cube squash. Arrange squash on a baking sheet. Sprinkle with rosemary and thyme, evenly distributing. Drizzle with olive oil, then use hands to toss and spread squash out on baking sheet. Clean hands, then sprinkle squash with sea salt. Roast for 25-40 minutes, then allow to cool completely before adding to salad. After butternut squash is finished roasting, arrange pecans on a separate small baking sheet. Toasted for 8-9 minutes, until aromatic and lightly golden. Allow pecans to cool completely before adding to salad. Measure quinoa into a large bowl that can be covered and stored in the refrigerator. butternut squash, pecans and kale. In a separate small bowl, whisk together apple olive oil and honey, then drizzle on top of quinoa mixture. Use a spoon to thoroughly ingredients together.

Prepare this Quinoa Salad on the weekend and have it on hand for a quick lunch option throughout the week. Store in refrigerator up to one week!

make ahead Add cider, mix


“everything but . .” salad choose 2 cups

choose 1 cup

(feel free to mix it up)

(feel free to mix it up)

• baby spinach • baby kale • red or green romaine lettuce • arugula • Boston or Bibb lettuce

!

• • • • • •

fresh bell peppers cucumber slices shredded carrots chopped broccoli chopped cauliflower zucchini or squash slices

Use this chart to build your side salads, cutting the measurements in half for a simple, healthy option!

Build your salad using the guide below, tossing it in a bowl for a healthy mashup! Choose a light salad dressing, such as a vinaigrette, or simply use a mix of vinegar or lemon juice with olive oil. No matter your dressing choice, keep it to about 2 Tablespoons!

choose 4-5 ounces protein • baked or grilled salmon • baked or grilled chicken slices • baked tofu • beans (garbanzo, black beans, lentils etc.) • lean red meat, sliced

sprinkle on two • 1/4 cup chopped black olives • 2 Tablespoons hemp or flax seeds • 1/2 cup fresh fruit (like strawberries, mango, etc.) • 2 ounces feta or goat cheese • 1/4 cup dried fruit • 1/4 cup nuts or seeds • 1/2 fresh avocado, sliced

“We all eat, and it would be a sad waste of opportunity to eat badly.” ~ Anna Thomas


snacks


three healthy snack options

Snack time is one of my favorite times of day! Be sure to choose gluten-free options for ingredients that come in packages (e.g. peanut butter or hummus), then prepare lemon infused sparkling water or a warm cup of herbal tea to go along with your nosh!

diy trail mix

apples & nut butter

veggies & hummus

makes 6 servings (1/3 cup per serving)

makes 1 serving

makes 1 serving

choose three: • 1/2 cup raw pumpkin seeds • 1/2 cup raw pecans • 1/2 cup raw almonds • 1/2 cup raw walnuts • 1/2 raw sunflower seeds • 1/2 cup macadamia nuts • 1/2 cup unsalted shelled pistachios ... then choose two: • 1/4 cup dried cranberries • 1/4 cup dried blueberries • 1/4 cup dried apricots • 1/4 cup raisins

ingredients: 1 medium apple 2 Tablespoons all-natural peanut or almond butter directions: Slice apple and dip in peanut or almond butter. Enjoy!

choose 1-1/2 cups of the following: • • • • • •

raw broccoli cucumber slices carrots sticks raw cauliflower zucchini or squash slices bell pepper slices Dip veggies in 1/3 cup hummus of choice!


Berries & Cacao Smoothie (vegan) Makes 1 serving

ingredients 1 cup frozen mixed berries 1 cup dairy-free milk 1 Tablespoon cacao powder 1 Tablespoon honey sprinkle with unsweetened coconut (optional)

directions Pulse all ingredients in a high speed blender until smooth. Serve and enjoy!

Try: Navitas Naturals Organic Cacao Powder!

!


dinner


White Bean Chili (vegan) Makes 4 servings (1-1/2 cups per serving) ingredients 2 Tablespoons olive oil 1/4 yellow onion, diced Note: Watch for gluten-containing ingredients in broths 2-3 garlic cloves, minced 1 teaspoon chili powder and stocks. Be sure to choose a gluten-free brand, like 1/2 teaspoon cumin Kitchen Basics Unsalted Vegetable Stock. 1/4 teaspoon cinnamon sea salt and ground pepper, to taste 32-ounce container of vegetable broth/stock 2 15-ounce cans cannellini beans, drained and rinsed 1 15-ounce can Great Northern beans, drained and rinsed 1 15-ounce can chickpeas, drained and rinsed 1-1/2 cups fresh baby spinach, chopped

!

directions In a medium stock pot, heat olive oil for 1 minute over medium heat. Add onions, garlic, chili powder, cumin, cinnamon, salt and pepper, stirring until evenly coated. SautĂŠ for 5-6 minutes, until onions become translucent. Add broth and all beans to the onion mixture. Reduce heat to low and cover pot with lid, simmering for 10 minutes. Remove from soup from heat and stir in spinach just before serving.

Want to add something extra? Throw in lean ground turkey or sliced chicken to the pot when you add the onions, garlic and spices. SautĂŠ until thoroughly cooked, then follow steps accordingly.


Pan-Sautéed Fish Makes 2 servings

No fish on hand? Try using the same preparation technique for chicken or tofu, adjusting the cook time accordingly.

2 Tablespoons olive oil 2 garlic cloves, minced 2 4-ounce wild-caught fish fillets sea salt and ground, pepper to taste directions Measure olive oil in a medium skillet and place over medium heat. Add fish fillets, sprinkling with salt and pepper. Cook about 5-6 minutes each side, until cooked thoroughly.

Pair it with something green!

Rosemary Potatoes Makes 4 servings ingredients 1-1/2 lbs. petite red or yellow potatoes, cut into quarters 2 Tablespoons olive oil 2 Tablespoons minced fresh rosemary (or 2 teaspoons dried rosemary) sea salt and ground pepper, to taste directions Preheat oven to 425 degrees F. Spread potatoes onto a baking sheet and drizzle with olive oil. Use hands to toss potatoes and thoroughly coat with olive oil. Clean hands, then sprinkle potatoes with rosemary, salt and pepper. Roast for 25-30 minutes, until golden brown. Toss halfway through cook time.

make ahead

Add 2 Tablespoons of olive oil to a medium sauté pan over medium-high heat. Add 1 Tablespoon minced garlic and 2 cups of veggie of choice (see below). Season with sea salt and pepper to taste, cooking until vegetable is al dente. Note: Spinach and kale only need about 2 minutes in the pan until done! • • • • •

broccoli green beans baby spinach roughly chopped kale chopped brussels sprouts


Lettuce-Wrapped Fish Tacos Makes 2 servings (2 tacos per serving) ingredients 2 Tablespoons olive oil 2 garlic cloves, minced 10 ounces wild-caught white fish (like mahi mahi) 1 teaspoon chili powder 1/4 teaspoon ground cumin sea salt and ground pepper, to taste 1/2 cup canned black beans, drained and rinsed 4 Boston or iceberg lettuce leaves 1 sliced avocado, peel and pit removed (divided)

directions Heat olive oil in a large skillet over medium heat. Add garlic and fish. As fish begins to cook, use spatula to lightly break apart into small chunks. Sprinkle with chili powder, cumin, salt and pepper, sautĂŠing for an additional 1-2 minutes. Stir in black beans and cook until fish is thoroughly cooked. Remove from heat. Arrange lettuce on plates and evenly distribute fish mixture between lettuce wraps. Top each wrap with avocado slices.

Swaps! Not a fan of fish? Try these lettuce tacos with chicken. Tofu slices are another great option if you are looking for a vegan dish.

!


Sweet Potato Quinoa Cakes with Avocado-Lime Dressing Makes 10 cakes (5 servings) ingredients 2 medium baked sweet potatoes (skins discarded) 2 cups cooked quinoa 2 green onions, chopped 2 garlic cloves, minced 1/2 teaspoon sea salt 1/2 teaspoon crushed red pepper 1 teaspoon cumin 1/4 cup olive oil directions Preheat oven to 350 degrees. Prepare a baking sheet by lining with parchment paper, then set aside. Place prepared sweet potatoes in a large bowl and use a fork to mash potatoes against sides of bowl until only small chunks of potato appear. Stir in quinoa, green onions, garlic, salt, red pepper and cumin, stirring to thoroughly combine ingredients. Using wet hands, begin shaping quinoa mixture into palm-sized patties, placing on prepared baking sheet. Repeat until mixture is gone. Pour olive oil into a small bowl and use a silicone brush to lightly coat the top of each patty with oil. Bake for 10-15 minutes, until golden brown. Drizzle approximately 1 tablespoon Avocado-Lime Dressing (next page) on top of two patties and serve.

Prepare these patties for dinner, then have leftovers on hand for a quick lunch option throughout the week. Store in refrigerator up to one week!

make ahead


Avocado-Lime Dressing Makes approximately 6 servings (2 Tablespoons per serving) ingredients 1 avocado, peel and pit removed 1 Tablespoon of sesame tahini 1 Tablespoon olive oil 5 cilantro sprigs, minced juice of 1/2 lime directions Place all ingredients in a high speed blender and pulse until smooth (about 1-2 minutes). Serve over Sweet Potato Quinoa Cakes or use as a salad dressing.

Need more food? Maybe you’re an athlete or a soon-to-bemommy who’s nourishing her growing baby –– awesome! Email me anytime at caroline@sincerelycaroline.com and we can talk over suggestions for ramping up your calorie intake!


Vegetable Soup Makes 10 servings (about 1-1/2 cups per serving) ingredients 2 Tablespoons olive oil 2 carrots, peeled and chopped 1 parsnip, peeled and chopped 2 medium celery stalks chopped (about 1-1/2 cups) 1/2 cup diced yellow onion 1 small fennel bulb, chopped 3 cloves garlic, minced sea salt to and ground pepper, to taste 1 can diced tomatoes 2 32-ounce cartons veggie broth 2 15-ounce cans cannellini beans 2 cups roughly chopped escarole 1 cup roughly chopped baby kale

directions In a medium stock pot, heat olive oil for 1 minute over medium heat. Add carrots, parsnips, celery, onion, fennel, garlic, salt and pepper, stirring until evenly coated. Sauté for 5-6 minutes, until onions become translucent. Add diced tomatoes, broth and beans to the onion mixture. Reduce heat to low and cover pot with lid, simmering for 10 minutes. Remove from soup from heat and stir in escarole and kale just before serving.

make ahead

Prepare this soup for dinner, then have leftovers on hand for a quick lunch option throughout the week. Store in refrigerator up to one week!


Stuffed Sweet Potato Makes 2 servings (1 potato per serving) ingredients 2 Tablespoons olive oil, plus more for brushing 2 medium sweet potatoes or yams 1 cup finely chopped broccoli 1/3 cup diced yellow onions 2 garlic cloves, minced 1 cup chopped mushrooms sea salt and pepper, to taste 2 Tablespoons vegan butter substitute, like Earth Balance feta cheese, topping (optional) avocado slices, topping (optional)

Swaps! Try adding chicken slices or ground turkey to the sauté mixture if you are looking for something extra. Sprinkled goat cheese or nutritional yeast are also great in place of feta cheese.

!

directions Preheat oven to 425 degrees F. Poke the surface of clean potatoes with a fork and place on a baking sheet. Use a silicone brush to lightly coat potatoes with olive oil. Bake for 40-45 minutes or until the potatoes can be easily pierced with a fork. After potatoes have been baking for approximately 25 minutes, heat 2 Tablespoons olive oil in a medium sauté pan over low-medium heat. Add broccoli, onions and garlic to pan, stirring occasionally for 5-6 minutes. Add mushrooms, salt and pepper to mixture, cooking for an additional 2-3 minutes. Remove from heat. Make a vertical cut in each potato (end to end) without cutting the whole way through. Put a finger on each end of potato and lightly squeeze to create an opening in the middle of each potato. Place 1 Tablespoon of butter in the opening of each potato. Evenly distribute broccoli mixture amongst potatoes (it’s OK if they overflow!) and top with feta cheese. Place back in oven for an additional 4-5 minutes. Remove from oven and place on plates. Top with avocado slices and serve. Enjoy!


treats


5-Ingredient Cookies (vegan) Makes 8 cookies ingredients 1/2 medium banana 1/4 cup pumpkin purĂŠe 1 Tablespoon almond butter 1/2 cup gluten-free oats 2 Tablespoons dairy-free chocolate chips, like Enjoy Life

directions Preheat oven to 350 degrees F. Line a baking sheet with parchment paper or a baking mat and set aside. Add banana to a medium bowl, mashing against sides of bowl until small chunks remain. Stir in pumpkin purĂŠe and almond butter, vigorously mixing to evenly distribute. Fold in oats and chocolate chips. Drop mixture by the Tablespoonful onto prepared baking sheet, using your finger to press down the center of each one. Bake for 15 minutes. Remove from oven and allow cookies to cool on tray for 5 minutes before transferring to a baking rack to cool completely.


No-Bake Mini Peanut Butter Cups (vegan) Makes 24 mini peanut butter cups ingredients 1⁄2 cup Earth Balance butter (or preferred vegan butter substitute) 3⁄4 cup crunchy peanut butter (preferably unsweetened and unsalted) 1⁄4 cup vegan granulated sugar 3⁄4 cup gluten-free brown rice crisp cereal 1 cup gluten-free, vegan chocolate chips 1⁄4 cup dairy-free milk (coconut, almond, flax, etc.) 1⁄4 cup chopped pecans, almonds, or peanuts directions Line two 12-cup mini cupcakes pans with paper liners. Melt the butter in a small saucepan over medium heat. Stir in the peanut butter and maple sugar, and mix well. Remove the mixture from the heat and stir in the brown rice crisp cereal. Evenly divide the mixture, approximately 1 Tablespoon per cup, among the muffin cups. Combine the chocolate and milk in another pan or microwave-safe bowl. Stir over medium heat until the chocolate has melted. (You can also warm the chocolate and milk in the microwave, heating in 30-second increments and stirring in between until melted.) Spoon the chocolate evenly over the peanut butter mixture. Top with chopped nuts. Place in the refrigerator to set for at least 2 hours (or freezer for 1 hour) before serving.

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Product Suggestions: Try Earth Balance Olive Oil Natural Buttery Spread, Erewhon Crispy Brown Rice Gluten-Free Cereal (you can also try Gluten-Free Rice Krispies), Enjoy Life Semi-Sweet Mini Chocolate Chips, almond milk and slivered almonds for the topping.


Microwave Cinnamon & Sugar Popcorn Makes 2 servings (1-1/2 cups per serving) ingredients 1/4 cup popcorn kernels 2 Tablespoons oil (olive, safflower, etc.) 3 teaspoons granulated sugar sea salt, as desired ground cinnamon, as desired directions Place popcorn kernels in a microwave safe bowl. Drizzle with oil, then sprinkle with sugar, salt and cinnamon. Cover bowl with a plate. Hold the plate firmly over bowl and shake the bowl to evenly distribute the ingredients before placing in microwave. Place bowl in microwave, keeping the plate on top to keep ingredients contained. Cook for 3 minutes. Protect hands (plate and bowl will be HOT!) and remove plate from top of bowl, setting it aside. Stir contents of bowl with a spoon, then place plate back on top of bowl. Microwave for an additional 3 minutes. Remove plate from bowl (again protecting hands), then take the bowl out of the microwave, transferring popcorn to a bowl that is safe for hands to touch.

Enjoy!


resources Click on the PDF guides below for lists of naturally gluten-free items and some of my favorite gluten-free products. Remember that it’s important to keep the packaged products to a minimum and think of them as every-once-and-awhile items. Again: Most packaged gluten-free products are still packaged products (i.e. processed and not-so-healthy). That being said, sometimes a guy or gal needs a darn gluten-free cracker, right? These lists will help guide you through your whole grocery store –– from produce to packages to specialty items. Gluten-Free Refrigerator Guide Gluten-Free Pantry Guide Gluten-Free Guide for Vegans Gluten-Free Guide for Kids & Teens

contact me! Have questions for me? Want to work with me as your personal health coach? You can contact me anytime at: caroline@sincerelycaroline.com Your first consultation is complimentary!

Need some tips about how to choose gluten-free alcohol? Check out this gluten-free alcohol guide: Choosing Gluten-Free Alcohol


more about caroline Caroline Shannon-Karasik is the author of The Gluten-Free Revolution, and a writer, certified health coach and founder of the popular gluten-free lifestyle site, Sincerely Caroline. As a holistic health coach, she specializes in digestive health, but enjoys helping clients from all walks of life. Caroline’s writing and recipe development have been featured in several publications, including, VegNews, Kiwi, and REDBOOK magazines. She has been a long distance runner for more than 15 years and certified Pilates instructor for more than a decade. Caroline lives with her husband Dan and four adopted cats in Pittsburgh, Pennsylvania. Learn more about Caroline by visiting Sincerely Caroline.

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