Vegan Gluten Free Blueberry Banana Oat Bran Pancakes

Prep Time: 5 Minutes           Cook Time: 6 Minutes          Yields: 3-4 Cakes

Ingredients

• 1 1/2 cups Oat Bran
• 2 teaspoons baking powder
• a pinch of salt
• 1 ripe banana
• 1 squeeze of lemon juice or a teaspoon of lemon zest
• 1 1/2 teaspoons vanilla extract
• 3/4 cup unsweetened almond milk
• 3/4 cup fresh organic blueberries
• coconut oil
• optional spices: cinnamon, nutmeg, cardamom
• optional: if you are not vegan and would like to, you can add an egg as well for a better consistency

Directions

1. Mix all ingredients besides the blueberries and oil, and stir or blend until smooth (if you use lemon zest, you will want to blend)
2. Heat coconut oil or spray a large nonstick skillet over medium heat
3. Spoon enough batter for 3 separate pancakes into the skillet and sprinkle each one with fresh organic blueberries
4. Once you see bubbles on the surface, flip the pancakes and cook until the other side is browned
5. Serve pancakes with your choice of toppings such as pure maple syrup, nut butter, or jam!

*This recipe is safe for vegan, gluten free (if you have celiac disease be sure the oat bran is labeled gluten free), vegetarian, leaky gut, and low FODMAP diets

Don’t Let The Holidays Get You Down

So this time last year, I was a couple months into my Candida diet and absolutely dreading the holidays. I kept thinking about my step dad’s stuffing, my mom’s creamed corn, and my grandma’s homemade rolls and coconut cream pie. The thought of not being able to touch any of these culinary traditions seriously made me miserable. Instead of heading home early to help my mom prepare, I had to wake up early to make myself an entire Thanksgiving spread, completely moderated to fit my depressing, gut-healing diet. What is thanksgiving without gluten, sugar, and dairy? Sounds boring, right? Well, I reluctantly made it work. My mom and step dad made me a small organic turkey, and I made myself some delicious sides and gut-friendly desserts.

If you’re going through something like I did this holiday season, I’m with you. I know how much it sucks. Believe me, I cried over it and felt super sorry for myself. God, I was really annoying. But when all was said and done, my special thanksgiving wasn’t half bad. At least I was surrounded by family and had food in front of me. My situation could have been a lot worse.

Below are some recipes I used, and some recipes that I think look good. Best of luck. It won’t be this way forever. Don’t let the holidays get you down. This time last year, I was super sad, super skinny, and never thought I would be able to enjoy food again. Well here I am, prepping to smash Thanksgiving this year. I’m looking extra forward to the leftovers sandwiches come 9 PM Thanksgiving night 🙂

1. Roasted Winter Squash with Caramelized Onions and Olives
2. Thyme Roasted Sweet Potatoes
3. Pomegranate Butternut Squash Quinoa
4. Mashed Cauliflower
5. Fennel Apple Slaw
6. Whipped Japanese Sweet Potatoes
7. Raw Cranberry Sauce
8. Apple Cranberry Stuffing
9. Stuffed Turkey Breasts 
10. Herb Roasted Turkey Legs
11. Roasted Brussels Sprouts and Squash 
12. Herb Gravy 
13. Coconut Ginger Cookies
14. Cinnamon Pecan Crumb Cakes
15. Vegan and Grain Free Pumpkin Pie
16. Apple Crisp

Beet White Bean and Basil Hummus

 

 

 

 

 

Prep Time: 10 Minutes

Ingredients

• 1 can of beets (no salt added)
• 1 15-oz. can cooked white beans
• juice of 1/2 a large lemon
• 3 cloves garlic, minced
• 3 Tbsp Tahini
• 1/4 cup olive oil
• 1 handful fresh basil leaves
• salt and pepper to taste

Directions

1. Place the beets, white beans, and 2 tbsp water in a food processor and blend
2. Add lemon juice, garlic and tahini and blend
3. Add basil leaves, and continue to blend while slowly drizzling in olive oil
4. Add salt and pepper to taste, blend
5. Adjust seasonings and herbs to your liking and add more water if the consistency is toot thick
6. Enjoy!

*This recipe is safe for gluten free, vegan, vegetarian, candida diets.

Warm Kale Salad

I made this recipe for my mom when she was struggling to find lunches for her vegan, gluten free, low FODMAP diet. It was easy, delicious, and perfect for meal prep!

Prep Time: 10 Minutes           Cook Time: 1 hr and 10 Minutes           Yields: 8 Servings

Ingredients

• 2 tbsp olive oil
• 2 fennel bulbs
• 1 beet
• 8 cups Organic Kale
• 1/3 cup raisins (no added sugar)
• 1/2 cup chopped walnuts
• 1 tbsp apple cider vinegar
• 2 tbsp water
• salt, pepper, ground coriander and red pepper flakes to taste

Directions

1. Preheat the oven to 375 degrees
2. Coat your whole beet with oil, and wrap in aluminum foil. Bake for 45 minutes.
3. While the beet is baking, remove stalks from fennel, wash, and chop
4. Remove stems from the kale leaves, wash, and chop
5. Heat oil in a large pot over medium high heat. Add fennel to pot and sauté for 12 -15 minutes until tender
6. Add kale by the handful, stirring gently
7. Stir in apple cider vinegar, water, red pepper flakes and raisins.
8. Once your beet is done, take it out of the oven and let it cool for 5-10 minutes
9. Lower the heat to 350 degrees and toast your chopped walnuts for 8 minutes, then add them to the pot
10. Chop your beet, and add it to the pot
11. Season with salt, pepper, any other spices you may like, and serve

 

*This recipe is safe for gluten free, vegan, vegetarian, candida diets and Low FODMAP diets.

Vietnamese Fresh Spring Rolls with Thai Peanut Sauce

I absolutely love these fresh spring rolls. They are so tasty, low calorie, and easy to make.

Prep Time: 30 Minutes                 Yields: 8 Rolls

Ingredients

Rolls

• 2 ounces rice vermicelli noodles
• 8 rice wrappers. I like these
• 8 medium cooked shrimp- peeled, devined and cut in half
• 1 bunch fresh chopped basil
• 1/2 bunch fresh chopped cilantro
• 1/2 bunch fresh chopped mint
• 1 cup shredded carrots

 

Dipping Sauce

• 1 1″ piece ginger, peeled
• 1 small garlic clove
• 1/2 cup creamy organic peanut butter
• 1 cup unsweetened coconut milk
• 2 tablespoons reduced-sodium soy sauce
• 1 tablespoon fresh lime juice
• 1 1/2 teaspoons raw honey
• 1/4 -1/2 teaspoons crushed red pepper flakes

 

Directions

1. Bring a medium saucepan of water to a boil. Boil rice vermicelli 3 to 5 minutes, or until al dente, and drain.
2. Fill a large bowl with warm water. Dip one wrapper into the hot water for 1-2 seconds to soften. Lay wrapper flat. In a row across the center, place 2 shrimp halves, a handful of vermicelli, basil, mint, cilantro and carrots, leaving about 2 inches uncovered on each side. Fold uncovered sides inward, then tightly roll the wrapper, beginning at the end with the carrots. Repeat with remaining ingredients.

For the Sauce

1. Drop ginger and garlic clove into a blender and blend until finely chopped
2. Add peanut butter, soy sauce, lime juice, honey, red pepper flakes, and coconut milk and blend
3. If it needs to be thinned, add water by tablespoonfuls if needed, until smooth.

 

• To make this vegan, simply leave out the shrimp and honey
• To make this gluten free, leave out the soy sauce and use coconut aminos
• To make this vegetarian, leave out the shrimp
• To make this candida-safe, use a different nut or seed butter, and omit the honey

Asian Inspired Chicken Soup

Its cold and rainy outside right now, so I wanted to share my favorite soup I have ever made 🙂

Prep Time: 10 Minutes           Cook Time: 30 Minutes           Yields: 4 Servings

Ingredients:

• 1 tbsp. coconut oil
• 1/2 yellow onion, chopped
• 1 leek (white part), chopped
• 2 red bell peppers, chopped
• 1 large carrot, chopped
• 3 cloves garlic, minced
• 1 tbsp. curry powder
• 1/2 tsp. cayenne pepper (or more if you like it spicy)
• sea salt to taste
• 1 15 oz. can lite coconut milk
• 1 15 oz. can full-fat coconut milk
  • if you like your soup on the richer/creamer side, use two full fat cans and omit the lite can
• 3 cups chicken bone broth (or regular low-sodium chicken broth)
• 2 cups of shredded chicken breast
  • you can use a rotisserie chicken or boil and shred your own
• 1/3 cup fresh cilantro, chopped
• 1 package noodles of your choice ( you can use ramen noodles, but I prefer these )
• lime wedges, fresh chopped cilantro, bean sprouts for serving

Directions

1. In a large pot over medium heat, heat coconut oil.
2. Add onion, leeks, bell pepper, and carrots and cook until soft, about 10 minutes.
3. Add garlic and stir, 1 minute.
4. Add curry powder and cayenne, and season with sea salt. Stir
5. Pour over coconut milk and broth, and bring to a simmer.
6. Add shredded chicken, cilantro, and noodles. Cook until noodles are al dente.
7. Garnish with cilantro, lime, and bean sprouts. Serve

This recipe is candida safe, refined sugar free, gluten free (depending on which noodles you choose), and paleo. If you omit the chicken and use vegetable broth, it is vegetarian/vegan as well.

Avocado Chicken Salad

 

Prep Time: 10 Minutes          Cook Time: 25 Minutes          Yields: 6 Servings

Ingredients:

• 2-3 Boneless, skinless chicken breasts boiled, cooled, and shredded
• 1 Avocado
• 1/4 of a red onion, chopped
• juice of 1/2 a lime
• 2 TBSP chopped cilantro or basil
• Salt and pepper to taste

Directions

1. Place the chicken in a large pot and cover with water
2. Bring to a boil on medium-high heat; reduce the heat. Cover the pan and simmer until the chicken is no longer pink, about 25 minutes
3. When the chicken is cooked, drain the water and let them cool
4. Shred the chicken using two forks
5. Combine the chicken and the rest of the ingredients in a bowl and mix
6. Eat plain, on toast, or on a raw collard green leaf!

 

This recipe is candida safe, refined sugar free, gluten free, AIP friendly and paleo

Vegan Cashew Butter Cups

Prep Time: 30 Minutes          Yields: 12 Large Cups

Ingredients

1. 1/2 cup of coconut oil, melted

2. 1/2 cup of cacao powder

3. 1 TBSP Non-Alcoholic Vanilla extract

4. 1/3 cup raw cashew butter

5. Stevia to taste (be careful, a little goes a long way)

6. Sea Salt

Directions

1. Line a muffin tin with cupcake liners

2. Whisk together the melted coconut oil, cacao powder, vanilla, and stevia

3. Pour a small amount of the mixture into the bottom of each liner until the bottom is covered with a very thin layer

4. Place it in the refrigerator for 10 minutes to harden

5. Once the bottom layer has hardened, place 1/2 tsp of cashew butter over the chocolate, followed by enough chocolate mixture to cover it. Repeat until all cups are covered.

6. Sprinkle the top of each cup with sea salt and return the refrigerator to harden completely.

7. Enjoy 🙂

 

*This recipe is candida safe, vegan friendly, refined sugar free, gluten free, and paleo