Beverages

Tool Tip: I find that a secondhand typewriter or cookbook stand is a dandy tool to use in the kitchen for standing my iPad (or phone) on to follow the recipes here! 

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Herbal Teas: My Favorite Flavors

Alvita - Fennel Seed

Celestial Seasonings Bengal Spice

Celestial Seasonings Gingerbread

Celestial Seasonings - Vermont Maple Ginger 

Republic of Tea - Raspberry Rose

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Hot Carob Mix

1 cup carob powder

1 cup powdered coconut milk

1 cup sugar

Add all the ingredients in a mixing bowl, stir to mix and spoon into a wide mouth canning jar.

To make a cup of hot carob drink, use 4 or 5 tablespoons of the mixture to 1 cup boiling water.

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Hot Molasses Drink

Heat a mug of your favorite plant milk on the stove or in the microwave. Then stir in one tablespoon of molasses. You can sprinkle in some cinnamon or pie spice and enjoy!

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Mexican Rice Water

5 cups boiling water, divided into 3 cups and 2 cups

1 cup long-grain white rice (optional: 1 cup oats)

1/2 teaspoon ground cinnamon

11.6 ounce can of sweetened condensed coconut milk

2 teaspoons vanilla extract

Boil water. In a medium bowl, large jar, or covered pitcher, add 3 cups hot water, rice and cinnamon. Soak for 1 to 2 hours. Transfer to a blender and process until smooth. Pour the sweetened condensed milk, vanilla, and remaining water into the rinsed soaking pitcher. Pour the blended rice water into the pitcher through a fine mesh strainer. Stir to mix all well together. Serve either as a warm drink or over ice or chill until serving time. Makes 6 (1 cup) servings. 

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Peach Smoothie  (see "Fruit" post for fruit puree recipe)

1/4 cup peach puree

5 ounces plant yogurt, peach flavored

2 cups ice

Optional garnish: a spoonful of Coco Whip & a slice of a peach

Fill a 16 ounce glass full of ice. Pour ingredients into a blender cup in the order listed. Add ice from the serving glass, cap and blend until smooth. Pour back into the serving glass, add garnish and serve. 

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🔴 Pumpkin Spiced Latte

For one serving:

1 teaspoon maple syrup

1 teaspoon canned pumpkin puree or canned pureed butternut squash

1/4 teaspoon cinnamon

1 cup rice milk (I tried this recipe with coconut milk, but preferred it with rice milk)

Add all the ingredients except for the milk into a mug and stir well to combine. Then pour in the milk and stir. Nuke the cup of milk in the microwave for 2 minutes. Enjoy! 

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Portion Control: 1/2 cup of  unsweetened juice

Biotta Beet Juice
Welch's Grape Juice

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Condiments

Alfredo Sauce, Wheat-Free

2 tablespoons soy-free margarine
2 - 3 tablespoons gluten-free all purpose 1 for 1 flour or 3 1/2 tsp. cornstarch
2 cups plant milk
1 cup dairy-free shredded cheese 

Melt margarine in saucepan. Then stir in gluten-free flour until it becomes pasty. Pour in plant milk and stir the roux in. Keep cooking until it thickens slightly. Dump in shredded cheese and stir until melted. Remove from heat and pour over cooked pasta. Stir in, eat and enjoy!

Travel Tip: I made up a batch to take with me on vacation and stored it in a wide mouth, 24- ounce canning jar in a cooler and then put it in the refrigerator when we got to the Airbnb. One large jar makes two batches of wheat-free pasta. To heat the sauce up after being in the fridge, I melted some margarine in a sauce pan, spooned out half of the sauce and added more plant milk until it melted down into a gooey sauce, dumped in the pre-cooked pasta and mixed it altogether. It was yum!

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Blender Mayonnaise 

2 large pasteurized eggs

2 tablespoons yellow mustard

pinch of salt

1 cup olive oil

2 tablespoons distilled white vinegar

1/4 cup water

1/2 teaspoon cornstarch

Optional Herb:

1/2 teaspoon dried dill 

Add the eggs, mustard and salt into a blender container. Pour the oil over the previous mixture, then the vinegar, water and cornstarch.  Whirl on whip setting until frothy and white like mayonnaise. Blend until thickened and combined. Add any seasonings at the very end. Store in a wide-mouth canning jar in the frig for up to four days. 

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Hot Carob Sauce

1/2 cup carob powder

2 tablespoon cornstarch

1 1/4 cups plant milk

1/2 cup maple syrup

1 teaspoon vanilla extract

Put the carob powder and cornstarch in a small saucepan and whisk to combine. Add about 1/2 cup plant milk & whisk until smooth. Add the remaining plant milk and maple syrup and whisk again until smooth. Place the saucepan over medium heat and bring the sauce to a simmer. Cook, while whisking , for 2 to 3 minutes, or until it forms a thick sauce. Remove the saucepan from the heat and whisk in the vanilla extract. Serve warm. Store leftovers in an airtight container in the fridge and gently reheat to serve. 

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Imitation Dorothy Lynch Salad Dressing

Add to my Ninja blender jar:

1 (15 oz.) can carrots, drained and pureed

1 cup olive oil

1/2 cup stevia or cane sugar

1/2 cup white vinegar

1 teaspoon yellow mustard

1 teaspoon celery seed

Optional: For a thicker dressing, add 1/8 to 1/4 teaspoon cornstarch

Whirl the carrots in the blender first to puree them, then add in the rest of the ingredients, blend for 1 minute. Pour into a mason jar to store in frig. GOOD! 

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We have not been able to find a low-sodium, garlic or onion-free stock, so this is my solution for making my own. 

Meal Prep: Low-Sodium Homemade Stock Tip 

Save any bit of water from boiling or slow-cooking meats into a canning jar. Let it sit in the fridge overnight and the next day scoop off the thick fat that rose to the top of the jar. Add the fat to an empty vegetable can that you saved for that purpose and put the can into the freezer to be thrown out on your next trash pickup day.

Save the meat liquid in 1/2 cup Souper cubes in the freezer. When the stock is frozen, push out the cubes and place the "bricks" into a gallon size zippy bag to save for soups and other meals to add a bit more flavor.

Keystone Meats have been cooked in the can. I remove the white fat from the can and save the liquid that comes with the meat for gravy later. Yum! 

One of my girlfriends said she makes stock from beef or chicken bones that she has removed the meat from and several vegetables like carrots, celery leaves, etc.  She boils the mixture for about an hour, then lets it simmer all day to cook down and concentrate, then adds the strained liquid to a Souper Cube to freeze it. 

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Maple Syrup-Mustard Dip

I don't really have a recipe. Just use about equal amounts of yellow mustard and real maple syrup in a custard cup, then stirred it altogether with a spoon. Great with Dino's gluten-free chicken nuggets. 

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Nomato Sauce

2 (15 oz.) cans carrots, drained

1  (15 oz.) can beets, drained

Place these ingredients in a saucepan, then mix with an immersion blender until you have a soft paste. 

Add:

1/4 cup vinegar (can be red wine or white vinegar)

1/4 cup coconut amino or water

1 teaspoon each of dried basil, oregano, parsley and thyme

2-3 Tablespoons of real maple syrup, cane sugar or stevia

Mix thoroughly with immersion blender, then cook the nomato sauce over medium heat for 20 minutes or until sauce thickens. The warmer the sauce gets, bubbles should begin to rise to the top of it. Stir the sauce from time to time to make sure it doesn't stick to the bottom of the saucepan and burn. Remove from heat and serve on gluten-free pasta. Keeps in fridge for about 3 days.

 

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Tip: Olive oil, red wine vinegar and real maple syrup makes a great salad dressing! 

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A useful substitute for maple syrup in recipes when a maple flavor may be too strong. 

🔴 Plain Sugar Syrup

2 cups granulated white sugar

1 to 2 cups water (amount of water depends on how thick or thin you like your syrup)

In a medium saucepan over medium heat, stir together sugar and water until dissolved. Remove pan from the heat and let the syrup cool completely. Transfer to a glass jar and cover with a lid. Store in the refrigerator for up to a month. 

If it begins to crystalize, warm it on high for about 10 seconds in the microwave. 

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Slow-cooker Butternut Squash Spread

4 (10 oz.) packages frozen chopped butternut squash

1 cup water

1/2 to 1 cup sugar (depends on how sweet you like it)

1/2 teaspoon cinnamon

Cook the squash and water in the slow-cooker until fork tender. Than mash the squash with a potato masher. If it seems a little watery, drain the squash by pouring it into a colander or large sieve placed over a separate bowl to catch the water. Then return the squash to the slow-cooker and stir in the rest of the ingredients. There will be enough squash spread to store in a quart-sized, wide mouth canning jar. Cover, label, and store in the refrigerator. Especially yummy on buttered gluten-free toast! 

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 Sweet Potato BBQ Sauce

1 (15 oz.) can or 1 cup of sweet potatoes cooked & mashed

3 Tablespoon white vinegar

1/2 cup brown sugar

3 Tablespoon molasses

1 Tablespoon maple syrup

1/2 teaspoon yellow mustard

1/2 cup water (if you use canned sweet potatoes, eliminate this water)

In a medium sized saucepan, boil your peeled and roughly chopped sweet potatoes until fork tender. Drain the potatoes and mash lightly with a fork or potato masher. Set aside. In a blender, combine all ingredients. Blend on medium high speed for 1 minute or until sauce is smooth. Transfer the sauce to a sauce pan and cook down for 15 minutes, stirring to make sure it doesn't burn on the bottom of the pan. Use sauce immediately or store in the fridge for 1 month. Use this BBQ sauce just as you would tomato based sauces. Can be baked, broiled, bbq'ed, or used as a dipping sauce. Save in a labeled wide-mouth mason jar. Enjoy!

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Teriyaki Sauce, Low-Fodmap 

(see Grain post for Rice Recipe)

1 cup water

3 teaspoon cornstarch

1/4 cup coconut sugar or brown sugar

1/4 cup coconut aminos

1 1/2 teaspoon toasted sesame oil

1/2 teaspoon ground ginger

Whisk the water and cornstarch together in a saucepan until the cornstarch dissolves. Add the rest of the ingredients and mix well. Bring to a boil on the cookstove, continuously whisking, reduce heat and simmer for about four minutes or until sauce is thickened. Add to precooked rice with 1 (15 oz) can of mixed veggies. Can also use frozen mixed vegetables after warming them up. 

Dairy-Free

Cow's milk and milk products such as cheese is generally considered a protein, however, in my case, I use plant milks because I am allergic to dairy products.  I have a list of my favorite plant substitutes over in the Brand list (left side menu). 

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🔴 Coconut Yogurt/Sour Cream

1 (13.5 oz) can coconut milk

1 (13.5 oz) can coconut cream

1 Tablespoon coconut starter (I used So Delicious' brand of fruit coconut yogurt with live cultures)

Sterilize a wide mouth quart sized canning jar and lid with boiling water in a mixing bowl. Remove from the boiling water, let cool on a clean kitchen towel, then pour in the two cans of coconut milk and cream into the jar. Add the starter to the jar and cover with the plastic lid. Screw on tight and shake to mix. Loosen the jar lid and let it set on the counter for at least 48 hours (or longer) at room temperature. (I set my jar next to my microwave). 

I couldn't taste any fruit flavor in the final product and it was tart enough to be used as a sour cream. I removed 1 tablespoon of the yogurt and placed it in a small jar to be used as a starter again and placed both in the fridge. 

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Sheet Pan "Grilled" Cheese Sandwiches - 400* F., 7-10 min.

Preheat oven to 400* F. 

Spread margarine on 12 slices of wheat-free bread on one side only. 

Put 6 slices of bread, margarine side down, on a sheet pan (stainless steel rimmed cookie sheet). Put 1 slice of plant cheese on top of each slice of bread.

Then top the cheese with more bread slices, margarine side up. 

Place sheet pan in the pre-heated oven and bake for 7 to 10 minutes.

Flip over half way through. 

Remove from oven when bread is golden brown!

Eat and enjoy 1 sandwich!

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🔴 Snack Packs (see Fruit post for list of finger foods) 

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Fruit

Broiled Peaches and Ice Cream

2 (15 oz.) cans of peach halves, drained or 5 fresh peaches, cut into half per 8-inch cake pan. Remove seed inside. 

1 - 2 Tablespoons brown sugar

cinnamon

1 scoop of plant-based vanilla ice cream per peach half

Preheat broiler on high. Nestle peach halves into an 8-inch cake or pie tin, cut side up. Fill peach pit cavities with brown sugar, then sprinkle with cinnamon. (I did a light sprinkle, but husband said it needed more.) Place pan of peaches under the broiler and broil until bubbly and peaches have softened (10-15 minutes). Move individual halves to a custard cup and top with a scoop of plant-based vanilla ice cream. Spoon out some of the syrup that collected at the bottom of the pan and pour over the top of the ice cream. Yum! Enjoy! 

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Frozen Fruit Juice Popsicles 

Can use any fruit juice to make a refreshing summertime treat to make molded frozen popsicles to eat. In addition, can mix the fruit juice with plant-based yogurt to add a nice taste to the popsicles too. 

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Frozen Grape Snack

Remove stems from the grapes, wash grapes in a colander, then place flat in a rimmed cookie sheet pan. Place in the freezer and freeze overnight. Remove from the freezer the next morning, dump 1/2 cup portions into 4 oz. canning jars or snack-sized zippy bags and refreeze. Remove one container at a time to eat and enjoy! 

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Fruity Gelatin

4 cups of fruit juice, divided into 1 cup and 3 cups

4 tablespoons beef gelatin powder

Pour one cup of juice into a saucepan. Add the four tablespoons of the gelatin powder to the saucepan. Mix it with a whisk until all the clumps are gone. Once all the gelatin is mixed in (looks cloudy), move the saucepan over to stove and cook on medium high heat. Heat and stir until it looks clear. Remove from heat, then stir in the rest of the juice. Stir gently to prevent air bubbles. Pour it into an 8" x 8" pan or Jell-o mold. Refrigerate at least four hours. Cut into small cubes. 

Suggestions: 

Add fruit pieces such as grape halves and chopped canned peaches to your fruity gelatin. 

Leftover pickled beet juice makes great gelatin! 

Stir in a cup of Fruit Puree to the fruit and gelatin mixture just before pouring into the molding pan (see Fruit Puree recipe below)

Welch's Grape Juice is yummy!

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Fruit Puree

Thaw out a package of frozen fruit and puree in a blender. Or do the same to drained, canned fruit. Store it in a wide mouth canning jar in the refrigerator or make a Souper Cube container of it for the freezer. Since I'm allergic to applesauce and 5 other fruits, I puree those I can eat to use them in baked foods, beverages, gelatin, etc. 

Suggestions: bananas, blueberries, peaches, pears, prunes, pumpkin, raspberries

TIP for Out of Season Fruits:

I have no problem with eating commercial baby food purees, as long as I can find them without any of the ingredients I'm allergic to or restricted from eating. (see Spice post for Small Jar Tip).

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Peanut Butter & Jelly Sandwiches

Since I'm allergic to 6 fruits, I cannot eat any jelly or jam made with pectin, so if I desire to eat a peanut or sunflower seed butter sandwich for lunch, I use pie filling in the can. It is usually made with cornstarch or tapioca instead of pectin. My favorites are blueberry & peach. 

(see Condiments for newest Squash Spread recipe! 😍 Yum!)

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Portion Control: 1/2 cup of  unsweetened fruit juice

Welch's Grape Juice

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🔴 Snack Packs/Fruit and Vegetable Tray/Finger Food

Condiment:
Mustard Dip (see Condiments for recipe)

Fruit:

Banana chips
Blueberries, raw
Cantaloupe, honeydew or watermelon balls/cubes

Dried cranberries

Grapes, seedless

Raspberries, raw

Dairy-Free: 

Follow My Heart or Violife plant cheese slices cut into quarters

Grain: 
Absolutely Gluten-free crackers

a homemade muffin

Chex, Corn or Rice Cereal

Fritos, Lightly Salted

Gluten-Free graham crackers

Kinnikinnick (brand) Vanilla Wafers

Popcorner Chips

Protein:

2 hard-boiled eggs

a broiled hamburger, cut into quarters  (see Protein post for recipe)

Canadian bacon

cooked shrimps

cup of beef gelatin with fruit

Dino chicken nuggets, gluten-free

meatballs

mixed nuts, low-sodium

peanut butter crackers

protein bar

Treat:

a homemade cupcake

Yum Earth Black Licorice

Vegetable: 

baby carrot sticks 

Celery sticks

Harvest Snaps baked veggie snacks

potato sticks

Red, orange, and yellow bell pepper slices

snap peas

sweet refrigerator baby gherkins

Terra Chips

Suggestions:

* Amazon carries a stainless steel 4 compartment container with a lid. Each compartment is about 5 ounces in size. We ordered a 4 pack set of these. Thought they would be great to fill and take when running errands, etc. 

* pack in a small cooler with an cold pack to keep foods cool and fresh. Add a packaged wet wipe to clean fingers. 

* Use a silicone or paper cupcake/muffin liners to create small divided spaces in the compartments of the snack tray. 

* Or  use a small glass jar with lid or stainless steel cup with a silicone lid to hold a condiment or dip. 

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Grains - Corn, Oats, Rice

Breakfast Oatmeal

1 cup water

1/2 cup oats

Combine water and oats in a microwave cereal bowl. Microwave on high for 1:30 minutes. Stir before serving. CAUTION: Bowl may be hot.

* For thicker oatmeal use less water. For thinner oatmeal use more water.

* Due to differences in microwave ovens, cooking time is approximate. 

My Toppings:

2 teaspoons of sugar or stevia

1 tablespoon of peanut powder 

1 teaspoon calcium powder

5.3 ounces of plant yogurt with fruit

* I used to eat my morning oatmeal with 1 jar baby food fruit puree.  

 

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Cornbread, Wheat-Free  - 425* F., 20-25 minutes

1 cup corn flour (masa harina, not cornstarch) 

1 cup corn meal (grittier than corn flour)

1/4 cup sugar

4 teaspoons baking powder

2 eggs

1 cup plant milk

1/4 cup corn oil

Preheat oven to 425* F. Grease a 9-inch cast iron skillet. Mix all ingredients together until smooth. Pour batter into the skillet. Bake. To serve, cut into pie-shaped wedges. Can be eaten with slow-cooked beans. 

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Corn Flour Waffles

2 cups of masa harina corn flour

1/2 cup sugar

2 eggs

1 tablespoon baking powder

2 tablespoons corn oil 

2 1/3 to 2 1/2 cups plant milk

1 teaspoon vanilla

Heat up a waffle iron on medium heat while you are mixing the above ingredients together. If it seems a little watery, wait a few minutes and the mixture will thicken up. Lightly grease the  waffle iron (I use a Dash waffle iron) with either 1 tablespoon of corn oil or a soy-free oil spray. Ladle out about 1/4 cup of batter onto the waffle iron (I use a cookie/ice cream scoop) and cook for 1 to 2 minutes. My Dash waffle iron will quit steaming and the light goes out. Serve with margarine, real maple syrup, or fruit pie filling. Yum! 

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Cornmeal Mush

Supplies: 
2 bowls, both big enough to hold 2 cups of water without spilling and one microwave safe
2 pats of soy-free margarine
1 whisk, 1 fork, 1 spoon
liquid measuring cup -- 1 or 2 cup
1/2 cup uncooked cornmeal
stevia or maple syrup and a plant milk
microwave, 2 potholders and/or a bowl cozy

Directions:

1. Pour 1 cup of tap-warm water into each bowl.

2. In the non-microwavable bowl, while you are stirring the water with the whisk, dump in the cornmeal and whisk until all the cornmeal is wet and there are no dry lumps. This step is important as it reduces the cooking time.

3. Next, throw in the two pats of margarine into the microwavable bowl, place into the microwave and nuke the margarine and water for 2 minutes. (While I'm waiting, I do my leg exercises like leg lifts and balancing on one leg at a time for a count of 25.) After the bell dings, I remove the bowl with potholders and stir in the wet cornmeal with a whisk. Use a spoon to scoop the last bits of cornmeal from the bowl and stir it again in the microwavable bowl with the whisk. This will be the last time you can use the whisk.

4. Nuke it again for two minutes and remove to stir the mush with a fork or tablespoon. It will have begun to congeal at the bottom of the bowl, so you need to break it up with the stirring utensil -- I break up the lumps by cutting them with the side of the fork or spoon and then mashing them with the back of the fork or spoon. Stir it again.

5. Replace bowl in microwave and heat it again another 2 minutes. It should appear congealed at the sides with a little liquid in the center by this time (if it doesn't, after stirring, cook it at 2-minute intervals until it does). I remove the bowl from the microwave and place it into the bowl cozy, then stir in  the plant milk, and some sweetener (some low-fodmap pureed fruit like berries or a banana or stevia) with my spoon. Yum!

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I've been working on this slow-cooker macaroni and cheese recipe to get it just right. Hope you like it. 

Macaroni and Cheese

1 box (12 oz) Barilla Gluten-Free Rotini

1-2 pats of soy-free margarine

5 cups of plant milk or 4 cups of plant milk plus 1 (15 oz.) can coconut cream

1 (8 oz.) bag of plant cheese shreds

1 1/2 teaspoons yellow mustard

1/4 to 1/2 teaspoon paprika and turmeric

a pinch of nutmeg

optional: add canned peas, broccoli, meat like chopped ham, a can of chicken towards end of cooking time

Spray your slow cooker with soy-free cooking spray. Add the whole box of gluten-free pasta to the slow-cooker's bowl. Add the rest of the ingredients on top of the macaroni in order given. Cover and let it cook one hour on low. After 1 hour, stir all the ingredients together. Cover the pot with the lid again and cook on low 2-3 hours or until the pasta is tender. Stir just enough to keep the noodles from sticking. Don't over-stir. It's done when all the liquid is absorbed and pasta is cooked. 

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Microwave Rice

Ratio: 1 cup uncooked rice to 3 cups water. 

In a microwave safe casserole dish with lid, pour 3 cups of water, then while stirring water with a spoon, pour in 1 cup of rice. Thoroughly mix rice with water until the rice is completely wet. Add 1 tablespoon margarine. Cover dish with lid and place in microwave on a paper towel.

Cook rice on high for 5 minutes, then for 20:00 minutes at half power. Let sit for a few minutes to allow rice to absorb all the water and then remove dish from microwave with hot pads and lift lid away from you, so that steam does not burn your face. Set aside. Eat or use rice with other recipes calling for cooked rice. 

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No Roll Pie Crust  - 375* F., 10-12 minutes

1 1/2 cup oat flour (You can purchase oat flour or grind it yourself in a blender)
2 teaspoons sugar

1/4 cup olive oil

4-5 tablespoons cold water, as needed

If you want a pre-baked pie crust for cold pies, preheat the oven to 375* F. 

Mix everything together and dump the ball of dough into the pie pan and press it down with your fingers, spreading it out and up the sides of the pan. Try to make it an even thickness.  Bake it at 375* F. for 10 to 12 minutes. Pull it out of the oven when golden brown and let cool. 

However, if you want to use this crust for baking a pumpkin or fruit pie, make it and then let it chill in the refrigerator until the filling is made, pour it in and bake as usual. 

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🔴 Snack Packs (see Fruit post for list of finger foods) 

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Protein - Beef, Chicken, Eggs, Legumes, Nuts, Seeds, Turkey

2 Ingredient Chaffle (rhymes with waffle)

1 large egg

1/2 cup plant cheese shreds

Spray a waffle iron with non-stick oil spray and let it heat up. Mix the egg and cheese together in a bowl with a fork. Add 2 or 3 tablespoons of the batter to the waffle iron and cook for 3-5 minutes or until the light on top goes out and the steam quits. The chaffle is done when golden brown. Repeat two more times for a total of 3 waffles. Serve hot or warm. 

Tips:

Add melted margarine and cinnamon-sugar mix to make the chaffles taste like churros.

Can eat two as a hamburger bun. 

I haven't tried this yet, but I was told you can pull them straight out of the waffle iron, while still warm and drape them into a taco shell press tool. Let cool while in the tool. 

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7 - Can Slow Cooker Soup

1 (28 oz.) can meat (see my list of brands)

6 (15 oz.) cans of various low-sodium vegetables, drained (my hubby found various cans of veggies in our pantry - beets, black beans, carrots, corn, green beans, hominy, peas, potatoes, etc. )

1/2 to 3/4 cup rice

6 cups cold water or stock

2 tablespoons beef gelatin

1 teaspoon each of the Italian herbs - oregano, basil, marjoram, thyme

1 teaspoon dried celery powder

Dump all ingredients into the slow-cooker. Heat on high for several hours or on low all day or overnight. 

TIP: We had leftovers. I got 2 (1/2 cup) Souper Cube trays for Christmas and I used them for some of the soup leftovers. My husband said he liked them because it was easy to figure out portions. We popped out the frozen cubes and stored them in a zippy bag in the freezer. 

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Baked Egg Loaf - 350* F., 50-55 minutes

7 eggs

1 (15 oz.) can mixed vegetables or 2 cups any chopped vegetables you have on hand 

1 cup plant cheese shreds 

optional: sprinkle spice mix on top (see Spice post for recipe)

Preheat oven to 350* F. Spray a 9 x 5 inch loaf pan with baking oil. Steam whatever chopped veggies you have on hand or use the 1 can of mixed vegetables, then transfer to the loaf pan and spread out. In a bowl, whisk together the eggs and the plant cheese shreds. Add plant milk if needed for more moisture. Pour into the loaf pan evenly. Bake for 50 to 55 minutes or until the top of the loaf is golden. Allow to set in the pan for 10 minutes then transfer to a wire rack to cool before slicing. 

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Meal Prep: Boiled Eggs

6 eggs (optional: or more)

Place the eggs down in a saucepan and cover with water. Bring the water to a hard boil on the stove set on high with big bubbles coming to the top. Turn the stove off and cover the sauce pan. Let it sit until the saucepan is cool and then pour the warm water out and rinse the eggs in cold water until they can be handled. Place all the eggs in a canning jar, cover and store in the fridge. When they are good and cold, you can peel and then use the eggs for a snack, carob pudding (see "Treat" post for recipe), deviled eggs, egg salad sandwiches, eggs on toast, sliced up on top of  a lettuce salad as your protein, snack packs, etc. 

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Meal Prep: Becky's Boiled Hamburger

• Place hamburger in a deep stove-top saucepan.
• Add enough water to cover the meat.
• If the meat stays in clumps, break it apart with two forks until it is in small crumbles.
• Slowly bring to a boil, stirring often so the meat stays separated.
• Lower the temperature, cover and simmer until the meat is brown and cooked, about 15 minutes.
• Drain. Set up a colander or strainer inside of a large bowl. Pour the pot of boiled beef through the colander, and the bowl will catch the greasy water. Then you can gently rinse the beef after draining if needed to help remove extra fat. Pour the water into a jar, cap and store in frig to harden the fat. Scrap the congealed fat off the top of the hamburger water and use it for soups or other dishes when you need some moisture. 
• Either use the hamburger right away or freeze it for later use. 

   8. Can use the boiled hamburger for: Sandwiches, Soup, Spaghetti, etc.

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Broiled Hamburgers

I have been broiling pre-made frozen hamburger patties in my oven on high. Takes 4 minutes each side and they are done. I bought a stainless steel BBQ grill drip pan at World’s Market that fits over the top of my stainless steel 13 inch x 9 inch cake pan. Fits like it was made for it. The fat from the hamburgers drains away into the cake pan and they are done in 8 minutes flat! I broil six hamburgers at a time and store the extras in the fridge for my lunches. I love this new way to cook them and they don’t taste any different from the fried hamburgers.

TIP: And I drain all the fat and juices from the pan into a clean vegetable can that I save for that purpose and store in the freezer until the can is full and then hubby takes it out with the garbage on trash day.

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Egg Sandwich

1-2 eggs

1 slice of wheat-free toasted bread, cut in half

soy-free margarine

Break egg(s) into a square glass bowl and whip with a fork. Nuke in the microwave 1:30 to 2:00 minutes. Meanwhile, toast bread slice in a dedicated wheat-free toaster and when done, remove to a clean plate. While the bread is still warm, spread soy-free margarine over one side of the bread and cut into half. Remove cooked egg from the microwave, cut in half, then transfer egg onto half bread slice and cover with the remaining half of bread. Yum!

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My mother-in-law makes sloppy joes with hamburger, canned pork and beans, catsup and barbeque sauce. This is my twist on one of my husband’s favorite recipes, since I can’t have tomatoes.

Slow-cooker Barbeque Sloppy Joes

 2 (15 oz.) cans black beans

1 large can of Keystone hamburger

 1 (15 oz.) can sweet potatoes or yams, mashed

3 T. white vinegar

1/2 cup brown sugar or coconut sugar

3 T. molasses

1 T. maple syrup

1/2 teaspoon yellow mustard

1/2 cup water

Dump everything into the crockpot. Stir to mix and set on low for all day cooking or high for 3-4 hours to warm up. Yum! 

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🔴 Barbequed Pulled Chicken Sandwiches

1 recipe of meal prepped chicken (at least 4 chicken breasts) or 1 (28 oz) Keystone canned chicken, drained

1 recipe Barbeque sauce (see Condiment post)

Spray slow-cooker with oil. Lay prepped chicken in the bottom of the slow-cooker. Prepare the barbeque sauce in a separate bowl, then dump on top of the chicken. Cover and cook on low for several hours to marry the flavors together.

Remove cooked chicken from the slow cooker and place on a plate. Shred the chicken with two forks. Put the shredded chicken back into the slow cooker and toss to coat in the sauce. Serve on gluten-free bread or buns. Enjoy!

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Meal Prep: Slow-Cooker Chicken 

1. Place chicken breasts in the the slow-cooker.

2. Pour water over the chicken to barely cover it.

3. Cover and cook on low for 6 to 7 hours or high for 3-4 hours.

4. Confirm the internal temperature reaches at least 165* F. with a meat thermometer stuck in the largest portion of the breast.

5. Pull chicken out and place on a plate to let cool.  When cool to the touch, take two forks and pull meat apart or run through a grinder for sandwich meat. Pack into freezer containers and put them away until you need one for a recipe. 

6. Ladle the cooked chicken broth into canning jars and cover. When cool to the touch, refrigerate. Remove fat that floated to the top of the jars and freeze the stock water in 1/2 cup Souper Cubes to use later in other dishes to give them a bit more flavor. Be sure to label and date. 

Can use in soups, chicken & egg noodles, chicken salad sandwiches, etc. 

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Meatloaf, Low Fodmap - 350* F, 55-60 minutes

 

2 1/2 pieces wheat-free white bread

1/2 cup plant milk

1 1/2 pounds hamburger (ground beef)

2 large eggs

1 medium carrot, finely chopped in blender

1 medium red bell pepper, finely chopped in blender too

1 tablespoon coconut aminos

1/2 teaspoon dried parsley and dried thyme

Soak bread in plant milk, preheat oven and then hand squish all ingredients together in a bowl until thoroughly mixed. Pat down into a loaf pan and bake in the oven at 350* F. for 55 to 60 minutes. Good with a baked potato! (see "Vegetable" post for directions to microwave a baked potato). 

TIP: I have a meatloaf pan that contains a drip pan that drains the grease off the meatloaf as it cooks. I believe I bought it at J.C. Penney's many years ago. However, I came across a similar pan at Walmart recently!

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Muffin Egg Bites - 400* F., 15 minutes

1 slice of turkey bacon per muffin well

1 egg per muffin cup well

1/8 cup (coffee measuring scoop) Violife cheese shreds

Sprinkle of Salt-free spice blend (see Spice post for recipe)

Line the inside of the muffin well with the turkey bacon like a cupcake liner. Break an egg into each well inside the bacon. Add the 1/8 cup of cheese shreds to the top of the egg and sprinkle on top of that a little salt-free spice blend. Bake at 400* F. for 15 minutes.

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Oven-Baked Chicken   375 degrees F., 50 minutes

gallon size zippy bag

2 - 2 1/2 cups (more or less) crushed corn flakes, Rice Krispies, Chex corn or rice cereal

1/2 teaspoon each: basil, oregano, parsley and thyme

1/4 to 1/2 cup coconut amino

6 chicken breasts

Preheat the oven at 375 degrees F., then oil a stainless steel or cast iron skillet, set aside. 

Rinse chicken pieces in a bowl of water, then dip the chicken breasts in the coconut amino. 

For the crumb mixture, crush cereal in the zippy bag with a rolling pin or blender. Throw in the herbs and shake to mix. Remove chicken breasts one at a time from the coconut amino and place the chicken breast into the bag of crushed cereal. Close the bag and shake it to coat the chicken with the crushed cereal. Remove chicken from the bag and then place chicken, skin side up in the skillet. 

Bake in a 375 degree oven uncovered for about 50 minutes or till tender. Turn with a spatula halfway through baking time. Chicken is done when it is easily pierced with a fork. Makes 6 servings. 

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Peanut Butter and Crackers Snack

I really don't have a recipe. I just mix equal amounts of maple syrup or molasses and peanut butter together in a bowl to eat with wheat free crackers for a snack. Yummy! 

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Slow-Cooker Black and White Beans

2 (15 oz.) cans black beans

2 (15 oz.) cans white northern beans

3 3/4 cups of water or homemade, low-sodium stock (see Condiments for recipe)

Rinse the canned beans in a sieve or colander and then dump all the ingredients in a slow cooker. Cook on low all day or on high for a half day for dinner/supper. Eat with cornbread (see "Grain" tab for recipe). Enjoy!

 

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Slow-Cooker Roast Beef and Broccoli Bowl

Original recipe called for 1.5 pounds of chuck roast, sliced up into steaks, but I used 3 packages of cut up frozen stew meat and it was just as good!

2 (12 oz) bags frozen broccoli

1 cup water plus 2 tablespoons beef gelatin

ingredients from the low-fodmap Teriyaki Sauce recipe (see Condiment post)

cooked rice (see Grain post for microwave recipe) 

Dump the stew meat into the bottom of a slow cooker. Cover with the ingredients of the Teriyaki Sauce recipe, except for the cornstarch. Stir to make sure all the frozen chunks of meat are covered with the teriyaki sauce ingredients. Cover and cook on low for 6 hours. After 6 hours, whisk cornstarch from the recipe into the liquid in the bottom of the slow-cooker to thicken it up slightly. Add the frozen broccoli, cover, and cook for an additional 30 minutes until tender. Serve hot, over a bowl of cooked rice, and enjoy! Yum! 

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Snack Packs (see Fruit post for list of finger foods) 

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