Spicy Tuna Sashimi Salad

This is for all you sushi lovers...or for those that want t give it a try!!  I am a huge fan of sashimi, salmon being my favorite.  Sashimi is thinly sliced, raw seafood.  Many different kinds of fresh fish and seafood are served raw in Japanese Cuisine. It can be served plain or wrapped up in a sushi roll.  I prefer it plain topped with a slice of avocado and wasabi or drizzles with Avocado Vinaigrette.

I had the hardest time years ago trying to force myself to try sushi, let alone sashimi!  It is now a favorite and staple in my diet every week.  I would only eat this at a quality sushi/Japanese restaurant or from Whole Foods.  You can find sushi grade salmon and tuna sashimi in the seafood section of most Whole Foods.  If it is fresh, it does not taste fishy at all!!!  I actually think cooked salmon tastes more fishy than raw.  Be sure to buy it the day you plan to eat it or close to the day.

If you like to use wasabi with your sushi, you can buy it powdered.  It is typically found in the asian section and all you have to do is add a bit of water to the powder.  This recipe doesn't call for it, but it is something I enjoy along side my avocado and sashimi.

If you haven't tried sashimi, now is the time!!!  So easy to digest and full of good fats!  This salad has so much flavor you probably won't even know it's raw fish!!!

Recipe: Spicy Tuna Sashimi Salad

Servings: 2

Ingredients

• 8 ounces sushi grade tuna, chopped
• 1 large avocado, chopped
• 3 tbsp macadamia nuts, chopped
• 4 green onions, chopped whites and greens
• 1 1/2-2 tsp hot pepper oil
• 1 tsp avocado oil (could use lite olive oil or coconut oil or omit)
• 2-3 tsp Coconut Aminos
• Sesame seeds

Instructions

1. Roast the nuts in a dry skillet over high heat until slightly brown, let cool
2. Combine the tuna, avocado and onions in a bowl
3. Combine the oils and Coconut Aminos in a bowl, pour over the tuna mixture and stir
4. Top with a sprinkle of sesame seeds and the nuts

Enjoy this with homemade Taro Chips, on cucumber slices, on Grain Free Wheat Crackers or simply plain!

Visit Allergy Free Wednesday for additional allergy free recipes!

Kate's Healthy Cupboard - Gluten Free Recipes

Perfect Hard Boiled Eggs

This may not be a very exciting post for most of you, but it is for me!  I get excited when food not only tastes good, but looks good!

I was not thrilled with the way my eggs looked in the Avocado Deviled Egg recipe, so I had some homework to do!  I want an egg that is fairly easy to peel and the yolk must show no signs of over cooking (gray edges).  I have read a few people's thoughts on how to boil the perfect egg and below is what worked for me.

Some people suggested using older eggs, I used new.  Maybe older would have worked even better, but this method should work either way.  Please keep in mind altitude may play a role.  Water boils faster at higher altitudes but takes longer to cook.  The water doesn't get as hot when it boils here compared to lower altitudes.  With that said, the time may need to be adjusted slightly.  I will try this method next time I'm in AZ and update this post as to what the results were.

Recipe: Perfect Hard Boiled EggsIngredients

• 6-12 eggs, (pastured are the best for you)
• 1/2 tsp baking soda

Instructions

1. Place the eggs in a saucepan, add soda and water until the eggs are fully covered
2. Use a pan large enough the eggs have a bit of wiggle room
3. Place the pan on the stove and bring it to a boil, full boil
4. Once the water reaches a full boil, turn off the stove and place the lid on the pan
5. Let the eggs sit for 12 minutes
6. Place a large bowl of ice and cold water in the sink
7. Remove the eggs from the stove after 12 minutes and immediately rinse with cold water and place them in the ice bath
8. Let the eggs sit for 5-10 minutes

Let me know if you have any other tricks or tips!

Kate's Healthy Cupboard - Gluten Free Recipes

Green Bean Fries

This is my favorite way to fix string beans.  You can find them as the traditional green bean and also as the rare yellow string bean.  I typically only see the yellow at the farmers markets, but was lucky enough to find them at the Whole Foods in Scottsdale.  I'm not sure what, if there is any, the difference is between the two.  I do know they taste a bit different.  I think the yellow are less beany tasting, less vegetable tasting.  I don't know how to describe the difference.  I prefer the yellow, but seem to think the green might be better for me.  Green beans are much easier to find so I will be sticking to those until some yellow beans pop up at this years farmer's markets.

Recipe: Green Bean Fries

Ingredients

• 1 lb green beans
• Spectrum Coconut Oil Spray or a bit of coconut oil
• Sea salt to taste (or any other seasonings)

Instructions

1. Clean the beans and snap off the ends, towel dry
2. Place the beans on a parchment lined cookie sheet, single layer
3. Bake at 400 for 15-20 minutes until brown. Feel free to turn on the broiler for a minute or two to brown even more

Enjoy!!

Kate's Healthy Cupboard - Gluten Free Recipes

Grain Free Cinnamon Rolls

Cinnamon rolls are the perfect treat to serve at Easter brunch or any breakfast...heck I just ate one with lunch!  When your gluten eating mother said they are awesome, you know you have a winner!!  There are so many options for the sweeteners and the frosting in this recipe.  I made a cream cheese frosting and also a dairy free coconut butter/creme frosting as well.  You can't go wrong either way!

I wish I could take full credit for this recipe, but I can only take partial.  Regardless, these are awesome!!!!  This is adapted from Urban Poser's cinnamon roll recipe.  When she posted her recipe last night, I knew I had to try them...as in make them immediately!  I basically used her dough recipe, but the filling and frosting are different than what she suggests.  I was not digging the idea of raisins in my cinnamon rolls and I wanted a different frosting.  I think you will be pleased.

Recipe: Grain Free Cinnamon Rolls

Ingredients

• 3 1/8 cups almond flour (Honeyville)
• 1/4 tsp soda
• 1/4 tsp sea salt
• 2 eggs room temperature
• 1/4 cup refined coconut oil
• 1/4-1/3 cup honey

Filling:

• 4 tbsp pastured organic butter, melted (or melted refined coconut oil)
• 2 tbsp cinnamon
• 3-4 tbsp Lakanto, Wholesome Sweeteners or Coconut Palm Sugar (honey or maple syrup should work too)
• 1/4-1/2 cup pecans. chopped (optional)

Frosting:

• 3 tbsp pastured organic butter, melted (or melted refined coconut oil)
• 5 tbsp cream cheese, softened or melted coconut butter/creme
• 2 tbsp sweetener of choice, liquid or granulated (I used coconut palm sugar)
• 1-2 tbsp coconut or almond milk (optional, depending on how running you want frosting)

Instructions

1. Combine the almond flour, soda and salt in a bowl
2. Lightly beat the eggs, oil and honey in a bowl and add to the flour mixture
3. Mix until a smooth dough forms
4. Place the dough on a piece of parchment paper and roll out to about a 9x13 rectangle (flour the rolling pin with almond flour if dough is sticking)

Filling:

1. Combine all of the ingredients in a bowl and mix well
2. Spread onto the dough covering the entire rectangle
3. Roll the dough as tight as you can, use the parchment paper to help you
4. Cut the dough with a bread knife in about 1 1/2 inch slices or larger if you want larger rolls but you will have to adjust cook time
5. Bake at 350 on a greased cookie sheet for 10-13 minutes. They will start to get brown after about 10, but may still be too soft in the middle. They should be a bit soft and you certainly don't want to over cook them. I love doughy centers in cinnamon rolls so under cooked is best
6. Let cool for 10 minutes before frosting

Frosting:

1. Combine all of the ingredients in a bowl and cream with a hand mixer until smooth
2. Add coconut milk or almond milk until desired consistency
3. Spread or drizzle the frosting over the rolls. I use a ziploc and fill it with the frosting, cut off a bit of the corner and squeeze to drizzle

I think these would be awesome with maple syrup used in the filling and/or the frosting for a maple cinnamon roll.  Let me know what you think!!

Kate's Healthy Cupboard - Gluten Free Recipes

Avocado Deviled Eggs

Deviled eggs may be something you traditionally serve at your Easter brunch.  How about switching it up a bit with Avocado Deviled Eggs.  Who doesn't like avocado! Eggs are a great source of protein and many other nutrients.  These are really an any time of the year great snack!  They are super easy and fulfilling with the heart healthy fat the avocado provides.  You can doctor up the egg yolk and avocado mixture any way you'd like.

Recipe: Avocado Deviled Eggs

Ingredients

• 8 eggs, hard boiled and peeled
• 1 large ripe avocado
• 2-4 tbsp hot sauce
• dash of sea salt
• splash of lime juice

Instructions

1. Slice the eggs lengthwise and remove the yolks
2. Rinse the whites to get any leftover yolk out, pat dry
3. Combine the yolks, avocado, hot sauce, salt and lime juice in a food processor
4. Pulse until almost smooth
5. Spoon the mixture into each egg white half

Quick notes

The amount of hot sauce will vary depending on how hot the sauce is. I used 4 tbsp of The Green from Horsetooth Hot Sauce. (local company sold at Whole Foods and Vitamin Cottage or from their website) It is pretty spicy but I love it. It's a mix of green habaneros, serranos, tomatillos, garlic and onion.

I am determined to get hard boiled eggs to come out perfect!  If you could see the eggs in the back of my picture, you'd say my egg skills need work!!!  Every cookbook seems to think they have the answer.  Our altitude makes a bit of a difference but I am going to figure it out!  If anyone knows the trick, please let me know!!!

Kate's Healthy Cupboard - Gluten Free Recipes

Strawberry Lemon Muffins

Easter is just about here, so it's time to share some brunch recipes with you.  This Strawberry Lemon Muffin recipe is quick and easy (except for the zesting of a lemon) and the muffins can be enjoyed hot out of the oven or a day or two later.  Warm and buttered or simply plain, you can't go wrong serving these at your Easter Brunch!

So often when you see lemon in the title of a muffin recipe, you think poppyseeds or blueberries are involved as well.  I decided to do something different and pair strawberries with the lemon.  I actually made these two different ways, one with lemon and one without.  The consensus was they were both great but the lemon had maybe a bit more flavor.  Feel free to leave out the lemon.  The cooking time may be a few minutes less since some moisture (lemon juice) is taken out.

Recipe: Strawberry Lemon Muffins

Ingredients

• 2 cups almond flour (Honeyville)
• 1/2 tsp celtic sea salt
• 1/2 tsp baking soda
• 2 eggs
• 1/4 cup honey*
• 1/4 cup coconut oil, melted (refined)
• 1 tsp vanilla extract
• 1 heaping tbsp lemon zest
• 1 tsp lemon juice
• 1 cup fresh organic strawberries, sliced

Instructions

1. Combine the almond flour, salt and soda in a large mixing bowl
2. In a different bowl, beat the eggs, honey and oil. Stir in the lemon juice, zest and vanilla
3. Add the dry mixture to the wet, stir until combined
4. Carefully fold in the strawberries
5. Pour batter into lined muffin tin, fill to the top
6. Bake at 350 for 25-30 minutes until tops are golden brown

Makes 6 large muffins

Quick Notes *I used Nature's Hollow Xylitol Honey for a lower sugar option and they tasted great!!!

Store in a tightly covered container, I like to use glass containers.  They should last for at least 5 days at room temperature.

Kate's Healthy Cupboard - Gluten Free Recipes

Asian Chicken Meatballs

I am on an Asian kick!  I have been without soy sauce for so long that everything Asian is sounding so good now that I discovered Coconut Aminos!  It is a great gluten free alternative to soy sauce and has less sodium as well.  I am hooked!

This recipe can be used with regular soy sauce or tamari, but it will have a bit stronger taste I imagine.  Coconut Aminos is a bit sweeter tasting.  The higher sodium content in regular soy sauce will definitely affect the taste as well so proceed with caution!  I suggest dumping the soy sauce for many reason and treating yourself and your family to Coconut Aminos from now on!!

Recipe: Asian Chicken Meatballs

Ingredients

Meatballs:

• 1 lb ground chicken breast
• 1 egg
• 2 tbsp coconut flour
• 1 tbsp fresh ginger minced
• 1 clove garlic, minced
• 1/2 tsp sea salt
• 1/3 cup green onions, about 1 bunch (save the greens for the sauce)
• 1 tbsp Coconut Aminos
• 2 tsp toasted sesame oil

Sauce:

• 4 tbsp Coconut Aminos
• 1 tbsp toasted sesame oil
• 1/8 - 1/4 cup scallions, chopped
• 1 1/2 tsp toasted sesame seeds
• 1-2 tsp red pepper flakes

Instructions

Meatballs:

1. Combine all of the ingredients for the meatballs in a bowl and mush together
2. Roll the meat into balls and place on a parchment lined cookie sheet (about 15 balls)
3. Bake at 400 for 18-20 minutes

Sauce:

1. Toast the sesame seeds in a dry skillet
2. Combine the Coconut Aminos, scallions, oil, red pepper flakes and sesame seeds in a bowl
3. Drizzle the sauce over the meatballs as soon as they come out of the oven

Quick notes

The meat may seem a bit sticky but the meatballs will set up perfectly once baked.  You may be able to substitute almond flour for the coconut flour.  Coconut flour absorbs more liquid so you may have to play with the amount.

Coconut Aminos are available online or at Whole Foods or Vitamin Cottage in the Asian sections.

Serve with steamed asparagus, broccoli or sauteed greens.  There should be enough sauce running off the meatballs to enjoy with the vegetables.

Visit Allergy Free Wednesday for additional allergy free recipes!

Kate's Healthy Cupboard - Gluten Free Recipes

Gingersnap Cookies

I had a client ask if I could try to make her family's all time favorite cookie into a gluten free cookie with a little less sugar.  Gingersnaps are a favorite in my family as well, so when they approved and her family did too, I knew it was a success!!  These are a bit crunchy on the outside and oh so chewy on the inside with the perfect amount ginger. Gingersnaps are traditionally made with molasses.  Molasses is made from the cane of a sugar plant,  harvested and stripped of its leaves.  Its juice is extracted usually by crushing or mashing, but also by cutting.  The juice is boiled to concentrate it, which promotes the crystallisation of the sugar.

Molasses is an excellent source of manganese and copper. It is a very good source of iron, calcium, potassium and magnesium. In addition, molasses is a good source of vitamin B6 and selenium.

I choose to use Yacon Syrup in place of molasses in my recipes.  It is a sweetening agent extracted from the tuberous roots of the yacon plant indigenous to the Andes mountains.  I like using it because of its nutritional properties—few calories and low sugar levels.  Yacon is composed primarily of water and about 50% FOS (fructooligosaccharide).   These short chain sugars have a lower caloric value and high fiber content.  FOS can be extremely helpful to the digestive tract as it is considered a prebiotic.  Yacon Syrup is less strong than molasses.  You may need to add a bit more of it in a recipe when substituting for molasses.

Recipe: Gingersnap Cookies

Ingredients

• 2 1/4 cups almond flour (Honeyville)
• 4 tbsp palm shortening
• 3 tbsp honey (use Nature's Hollow Xylitol Honey for lower sugar option)
• 1 tbsp coconut palm sugar or Swerve
• 1/4 - 1/3 cup yacon syrup or 1/4 cup molasses
• 1 tsp vanilla extract
• 2 1/2 tsp ground ginger
• 1 tsp ground cloves
• 1 tsp cinnamon
• 1/4 tsp baking soda
• 1/4 tsp celtic sea salt

Instructions

1. Cream the shortening, honey, yacon or molasses and vanilla
2. Combine the flour, ginger, cloves, cinnamon, coconut palm sugar or Lakanto, soda and salt
3. Add the flour mixture to the wet mixture and stir until combined
4. Scoop out the dough onto a parchment lined cookie sheet. (These will spread a tiny bit when cooked. If you prefer a flat cookie, press down with your palm. I pressed down just slightly)
5. Bake at 350 for 8-10 minutes

Makes about 18 cookies

Most gingersnap recipes have you roll the dough in sugar before you bake them.  The goal was to decrease the amount of sugar in these cookies, so I eliminated that step.  We all think they are sweet enough as is.  Let us know what you think!!!

Kate's Healthy Cupboard - Gluten Free Recipes

Artichoke and Sundried Tomato Stuffed Chicken

A delicious way to spice up chicken!  I think chicken is something people tend to get burnt out on.  I know as a kid I felt like that was all we ever ate for dinner.  I have been trying to figure out something to stuff chicken with that did not include cheese.  I know for many of you, cheese makes all things better.  Cheese could certainly be added to this recipe, but I think it's perfect just the way it is!!

This recipe calls for artichoke hearts and sun-dried tomatoes (obviously) and I chose to use non-marinated artichoke hearts and dehydrated sun-dried tomatoes.  You can certainly use jarred hearts that have been marinated and tomatoes that are packed in oil.  They will lend to a bit of a different flavor and will add additional oil to the stuffing.  I opt for adding my own oils and seasonings in recipes so I tend to go for the plain ingredients and doctor it up myself.

Recipe: Artichoke and Sun-Dried Tomato Stuffed Chicken

Ingredients

• 4 chicken breasts or cutlets
• 1 1/2 cups artichoke hearts, drained
• 1 cup dehydrated sun-dried tomatoes
• 1/2 cup extra virgin olive oil
• 4 garlic cloves
• 3/4 cup fresh basil leaves
• 1/2 tsp sea salt (may vary depending on which artichokes or tomatoes you use)

Instructions

1. In a small sauce pan, bring about 2 cups of water to a simmer. Add the tomatoes, cover and remove from heat. (only for dried tomatoes, not jarred)
2. Pound out the chicken breasts or cutlets so they are about 1/4 inch think, set aside
3. In a food processor, combine the artichokes*, re-hydrated tomatoes, basil, garlic, oil and sea salt, pulse until chunky
4. Spread the mixture onto the entire side of each breast. Roll the chicken tight and place a toothpick at both ends to hold it together.
5. There should be some of the mixture left to spread on the top of each breast
6. Place each one on a greased or a parchment lined sheet
7. Bake at 350 for 25-30 minutes

Quick notes

*Don't forget to drain these! I also rinse them well to remove the extra salt that has been added to the liquid. I prefer to add my own sea salt.

Variations

Kalamata olives would be good in this mixture as well!

These are great as leftovers!!  I enjoyed one cold today and loved it!

Kate's Healthy Cupboard - Gluten Free Recipes

Banana Bread French Toast

Going grain free doesn't mean you have to miss out on the glutinous goodies!  They may not have gluten in them, but they certainly aren't lacking in taste!  Baking grain free definitely can be challenging...like making a bread 6 times before it comes out right!  I think I still have 3 loaves of my Banana Bread in the freezer that are a bit too mushy, eggy or fell in the middle.  This french toast recipe works regardless of the moisture level in the bread so I will be eating a lot of Banana Bread French Toast!

I remember as a kid being at Disney World and having breakfast at the Polynesian Hotel.  We ordered banana cinnamon french toast and it was amazing!!!  It was stuffed with bananas and coated in enough cinnamon and sugar to make the bread 2 inched thick!  Since they weren't sweet enough already, we had to eat it with syrup on top!  I can't imagine how overly sweet that would be to me now.  This grain free recipe reminded me of that day and how much my taste buds have changed.  I think most of you will find this french toast sweet enough!

Recipe: Banana Bread French Toast

Ingredients

• 1 loaf Grain Free Banana Bread, sliced
• 2 eggs
• 1/2 tsp vanilla extract
• 2 tbsp non-dairy milk (I used coconut milk)
• cinnamon
• coconut oil for skillet
• 1-2 bananas sliced (optional for topping)

Instructions

1. In a mixing bowl, whisk all of the ingredients
2. Heat an oiled skillet over medium to medium high heat
3. Place a slice of bread in the mixture and wet each side
4. Place on the skillet and brown each side
5. Top with butter (from grass-fed cows), bananas and syrup

Quick notes

Makes about 8 pieces depending on thickness of each slice

This bread is already pretty sweet so go easy on the syrup or use Nature's Hollow Xylitol Syrup for a lower sugar option.  You could also top this with peanut butter or almond butter too!!!

Kate's Healthy Cupboard - Gluten Free Recipes

Roasted Cabbage

St Patrick's Day is coming up and cabbage is on the menu!  I'm sorry I don't have a Irish potato soup recipe or soda bread.  I do have an easy way to fix cabbage that can be enjoyed, Irish or not.

I love roasted brussels sprouts and I think this has a little bit of a similar taste to it. That is probably because brussels sprouts are a type of cabbage.  The different varieties are: Green, Savoy, Red, Napa, Bok Choy and Brussels Sprouts.  Cabbage can be enjoyed raw in salads and slaws, braised over low heat, quickly cooked in stir-frys.  Cabbage mellows and sweetens the longer it's cooked.

Cabbage ranks right up there with broccoli, cauliflower and brussels sprouts with the reputation of fighting cancer.  It's also a good source of vitamin C, Fiber, potassium and other nutrients.

Recipe: Roasted Cabbage

Ingredients

• 1 head of green cabbage, sliced
• 2 tbsp refined coconut oil, melted
• 1 tbsp rice vinegar
• 2 tbsp Coconut Aminos
• salt and pepper
• red pepper flakes
• sesame seeds

Instructions

1. In a small bowl, combine the oil, vinegar and Coconut Aminos
2. Lay cabbage slices on a greased cookie sheet
3. Brush the mixture onto each cabbage slice
4. Sprinkle with salt, pepper, red pepper flakes and sesame seeds
5. Bake at 375 for 30-35 minutes

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Kate's Healthy Cupboard - Gluten Free Recipes

Dairy Free Vanilla Bean Pudding

I love easy desserts, especially desserts that have a decent amount of protein in them.  This recipe has many variations and can be made with or without added protein.  Just like the Peanut Butter Protein Balls and the Grain Free Cookie Dough Truffles, no one would ever know there was egg white protein powder in it!

Recipe: Dairy Free Vanilla Bean Pudding

Ingredients

• 1 can full fat coconut milk (I like Thai Kitchen for the thickness)
• 2/3 cup non-dairy milk (I like coconut or almond)
• 2 egg yolks (optional, but makes it creamier)
• 4 tbsp arrowroot powder
• 1/8 tsp vanilla bean powder (1 pod, scraped)
• 2 tbsp virgin coconut oil
• 1/4 cup Lakanto, Wholesome Sweeteners Zero or coconut palm sugar (could try honey, maple syrup of coconut nectar in a lesser amount)
• 1/4 cup vanilla egg white protein (optional)

Instructions

1. In a mixing bowl whisk the egg yolks and set aside
2. In another bowl, beat the 2/3 cup milk and the arrowroot until smooth
3. Combine the two bowls and add the protein powder at this time, set aside
4. Add the can of coconut milk, vanilla beans, sweetener and oil to a saucepan, slowly bring to a boil
5. Reduce the heat and SLOWLY add the egg mixture a little at a time, stirring constantly so the eggs don't cook
6. Continue stirring until the pudding thickens and coats the back of a spoon
7. If protein was added or you want a smoother texture, run the mixture through a blender
8. Pour into ramekins, jars, bowl, etc and place in the frig to set up (about 4 hours or overnight)

Quick notes

I think the vanilla beans give this a stronger flavor. If you opt for vanilla extract, add it in at the very end. I would try 1 tsp to taste.

Don't be in a hurry to take this off the stove, make sure it thickens up.

This is an easy way to fulfill a sweet craving and not feel guilty about it!!!

Kate's Healthy Cupboard - Gluten Free Recipes

Meatza Pizza

I can take it or leave it when it comes to pizza, but I love this idea!  I haven't had a slice of pizza since I don't know when.  Having a gluten and dairy sensitivity pretty much crosses pizza off the list of acceptable foods.  I obviously left off the cheese, but if you can handle cheese, have at it!

When I saw this idea, I had to try it.  There are so many variations to pizza toppings and now there is a variation to the crust.  Ground meat makes up this crust and can be done with any combo you would like.  I think this would be a fun thing to do as personal pizzas with kids.  You could make individual meat crusts and let them top it.  That way they have some ownership in their meal and may be more apt to eat it!

Recipe: Meatza Pizza

Ingredients

• 2 lbs ground meat*
• 2 eggs
• 2 cloves garlic, chopped
• 1-2 tsp salt (if using any italian sausage I would use 1)
• 2 tbsp fresh herbs (thyme, oregano, parsley, etc)
• 1/2 tsp onion powder
• 1/2 cup pizza sauce
• Any cheese and toppings

Instructions

1. Place everything in a bowl and combine well with hands
2. Place the meat on a greased pizza pan or a 11x17 cake pan. Make sure you have sides to your pan for excess liquid to run off.
3. Press the meat to fill the pan and create sides to look like a crust
4. Bake at 400 for 12-15 minutes
5. Remove and spread sauce, cheese and toppings and return to the oven for an additional 5 minutes
6. Turn the oven to broil and cook for another 1-2 minutes

Quick notes

*I used ground turkey breast (it's what I had) and ground italian pork sausage. The sausage gives it such good flavor.  If you don't use any sausage, you could always add some red pepper flakes or additional seasonings to spice it up.

There are so many different ways to top this!  If you are an olive person, try a Greek meatza with some olives and feta.

Kate's Healthy Cupboard - Gluten Free Recipes

Egg Muffins

Have I told you I love eggs yet?  I pretty much enjoy them in any shape or form.  They are an excellent source of protein and one of the most bio-available foods out there.  Please do not be afraid of the yolks, that's where all of the nutrients are.  It upsets me when someone tells me they had egg whites for breakfast.  There has never been any evidence that cholesterol-rich egg yolks contribute to heart disease.

Egg yolks contain more vitamins and larger quantities of those vitamins than egg whites.  They are one of only a few foods in which vitamin D is naturally found.  They contain minerals include calcium, magnesium, iron, potassium, sodium and selenium.  Carotenoids in egg yolk (particularly lutein and zeaxanthin) promote eye health.  The vitamins, minerals and other nutrients found within them also help promote heart and cardiovascular health.  The moderate consumption of egg yolks does not show a direct connection to heart disease, but nutrients in the yolk, such as choline, help to regulate cardiovascular function.  So quit tossing out the yolks!

Recipe: Egg Muffins

Ingredients

• 7 eggs
• 1 tbsp refined coconut oil
• 1/4 cup onion, diced
• 1/2 cup red bell pepper, diced
• 1/4 cup jalapeno, chopped (remove seeds unless you want it spicy)
• 1/2 cup roasted green chilis, drained (505 is my favorite)
• 1 garlic clove, chopped
• 1/4 cup non-dairy milk
• 1/2 - 3/4 tsp cumin
• 1/2 cup shredded cheese (optional if you tolerate dairy. Make sure it is cheese from grass-fed cows!)
• salt and pepper to taste

Instructions

1. In a medium skillet, saute the onion, pepper, jalapeno and garlic in the oil
2. In a large mixing bowl, whisk the eggs with the milk
3. Add the chilis, cumin and salt and pepper to the eggs and mix well
4. Once the onions have turned translucent, add the mixture to the eggs and stir well
5. Coat or spray a muffin tin with coconut oil really well.  Make sure all of the sides get coated.  I learned the hard way.
6. Fill the tins about 3/4 full and bake at 375 for 15-20 minutes. Makes 12-15 muffins
7. The muffins will blow up and then deflate once they are removed from the heat

Variations

The chili's could be replaced with chunky salsa or pico. You may need to add more spice. You could also add shredded chicken or other meat of choice.

These are a great high protein meal or snack and are great as leftovers.  This recipe can be altered into any kind of egg muffin that you desire.  I also like doing a combination of leeks, garlic, yellow squash, spinach, sage chicken sausages (Applegate Farms) and dried oregano.  Let us know what combination you come up with!

Kate's Healthy Cupboard - Gluten Free Recipes

Grain Free Banana Bread

After making this recipe six times, I think I finally got it!  Almond flour is so different to work with than regular flour.  Besides the obvious lack of the binding protein of gluten, it is moist and also browns faster than regular flour.  You certainly can not just take a recipe and sub regular flour with almond flour.  There are so many other ingredients that need adjusted to account for the added moisture.

To add to the challenge, altitude.  It is so different making baked goods here versus Arizona.  For instance, a bread recipe down there can take 4 eggs and rise beautifully and here I have to decrease to 2 eggs and cook it longer so it's not undercooked in the middle.  This causes a bit of a problem since longer cook time means the bread gets more brown on top.

With that said, if you are at a lower altitude, your cook time will be a bit less.  Please do not add more banana, it will make your middle mushy, still good, but too wet.  It is best to bake this on the lowest shelf to avoid over browning it.  It will get fairly brown, but it never tastes burnt.  After about 45 minutes, I put a piece of foil across the shelf above it to keep it from browning.  Don't cover the bread or it will retain moisture, not what you want!!!  It will still be plenty moist and full of flavor!

Recipe: Grain Free Banana Bread

Ingredients

• 2 1/2 cups almond flour (Honeyville)*
• 2 eggs
• 1 cup banana, mashed (about 2 large)
• 2 tsp vanilla extract
• 1/2 tsp apple cider vinegar (helps it rise)
• 1 tsp baking soda
• 1-2 Tbsp Lakanto, Wholesome Sweeteners or Coconut Palm Sugar (optional)
• 1/4 tsp sea salt
• 1/2 cup walnuts, crushed (optional)

Instructions

1. In a mixing bowl, beat the eggs until frothy. Add the bananas, vanilla and apple cider vinegar and beat again
2. In another bowl, combine the flour, sugar, soda and salt
3. Add the dry to the wet and beat until combined
4. Pour batter into an oiled 8.5x4.5 loaf pan
5. Bake at 350 on the bottom shelf for 50-60 minutes
6. Turn off oven and let the bread sit for 15 minutes
7. Remove and let cool

Quick notes

*I would suggest using Honeyville brand almond flour since it absorbs more moisture than Bob's.  If you use Bob's I would try adding more flour but I am not sure that will work. You may have undercooked bread in the middle.  Please read the last paragraph above if you haven't for details on the baking.

Variations

You can add some cinnamon to the batter for some extra spice.  You can certainly use a larger loaf pan, it will result in shorter bread.  The other option is to use mini loaf pans and cook for less time.

Warm it or toast it with a little butter, mmmmmm!  I have another recipe coming soon that uses this bread that is delicious!!!

Kate's Healthy Cupboard - Gluten Free Recipes

White Chocolate Cranberry Biscotti

I had left over white chocolate chips from the White Chocolate Macadamia Nut Cookies so I decided to put them to use instead of eating them all myself!  I think there are numerous things I could have paired with white chocolate and come out with a yummy result.  I went with fruit sweetened dried cranberries that I found in the bulk section at Whole Foods.  Vitamin Cottage sells them as well, just make sure you are getting fruit sweetened, not the ones with added white sugar.

You really could do any dried fruit as long as the fruit pieces are small (raisin size).  Larger fruit pieces tend to create too much moisture around them, plus when they are smaller you feel like you are getting so many more pieces in every bite!  Feel free to use larger fruits like strawberries or cherries, just cut them in half.  I wouldn't suggest frozen or fresh for the same reason, adds too much moisture to the recipe.  Almond flour is so moist compared to regular flour that it requires decreases inliquid amounts to have a recipe turn out right.  Biscotti is supposed to be a crunchy cookie so added moisture will make it soft in the middle.

I have had a few people ask me about printing my recipes from the website.  Here's how to do it.  You can click on each individual recipe (Click on the title of the recipe, it turns green and it will take you to a page where only that recipe is shown) and at the bottom of the page under my signature, it will read "Print This Recipe".  Click on that and it will be in a print format so you don't print the entire web page.  I will soon have "Pin It" as an option for each recipe for all of you that use Pinterest to organize your recipes.

Recipe: White Chocolate Cranberry Biscotti

Ingredients

• 2 1/4 cup almond flour (honeyville)
• 1 egg
• 1/4 cup honey
• 1/3 cup coconut oil, melted
• 3/4 tsp almond extract
• 1 tsp baking soda
• couple dashes of sea salt
• 1/2 cup fruit sweetened dried cranberries
• 2/3 cup white chocolate chips
• 1 egg white

Instructions

1. In a large mixing bowl, cream 1 egg, oil and honey
2. Stir in the almond extract, set aside
3. In a small mixing bowl, combine the flour, soda and salt
4. Add the dry into the liquid and mix well with a spoon
5. Fold in the cranberries and chips
6. Divide the dough into 2 equal parts. Shape into 2 ovalish loaves about 9x4x1 on a parchment lined cookie sheet
7. Whisk the egg white in a bowl and brush the tops and sides with the white (This makes it shiny on top and you will have some left over)
8. Bake at 350 on the bottom rack for about 20-24 minutes, until golden brown
9. Remove and let cool for at least 30 minutes
10. Lower oven temperature to 300
11. Using a serrated knife, slice the loaves diagonally into 1 inch slices. Return the slices to the baking sheet, placing them on their sides.
12. Bake at 300 for 10 to 15 minutes on each side, or until brown.
13. Turn off oven and let them sit in there until cool. This will allow them to get crispier. It may look like they are getting too done, remember that almond flour browns easier than regular flour.
14. Cool completely and store in an airtight container. Makes 12-15 servings.

Now that I have biscotti making down, look for many more flavors to come!  Let me know what your favorite biscotti flavor is and I will try to create it!!

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BLT Lettuce Wraps

I really wanted to call this a BLATE lettuce wrap but figured people would have no clue what the heck it was.  You have hopefully heard of a BLAT, a BLT with avocado.  Well I took it a step further and added some diced up hard boiled eggs to increase the protein content.

This wrap can be tailored to your liking.  Some options are to eat it plain or mix in with some Homemade Mayo, Avocado Vinaigrette or some mustard before you wrap it up.  Either way, you can't go wrong when bacon is involved!

I agree with a modified paleo/primal way of eating, but I am not endorsing eating as much bacon as you want like the die hard paleo do.  I believe the saturated fat in it is healthy and is fine to eat, just not everyday.  Make sure you are buying uncured bacon that is nitrate and nitrate free from a quality source.  The other option is buying unprocessed turkey bacon if that suites your taste buds more.

Recipe: BLT Lettuce Wraps

Ingredients

• 4 slices bacon, cooked and broken into pieces
• 4 eggs, hard boiled and diced
• 1/2 to 1 avocado, diced
• 3/4 cup of tomatoes, diced
• 4 big lettuce leaves
• mayo, mustard or dressing (optional)

Instructions

1. Place all of the ingredients minus the lettuce in a bowl and toss with or without a condiment
2. Place the filling in a lettuce leaf and roll up

Quick notes

Serves 2 people (2 wraps each)

Whether you opt for a BLT, BLAT or a BLATE lettuce wrap, enjoy!!!!

Kate's Healthy Cupboard - Gluten Free Recipes

Avocado Vinaigrette

A few summers ago at the Vail Farmer's Market, I came across a booth for Alpine Avocado Vinaigrette.  It is a local company and a fantastic dressing, dip and marinade.  It has finally made its way into Whole Foods here in Colorado.  You can find it in the salad dressing section or you can order it online.  As much as I love to support local businesses, I have created my own avocado vinaigrette.

I have to admit, I have never used Alpine Avocado Vinaigrette or my own as a salad dressing.  I am sure it would be awesome on a salad, especially one topped with salmon sashimi or seared ahi.  I use it all the time to drizzle over my sashimi, it's the best with wasabi!  It would be great in chicken salad, egg salad or any wrap.  I already have a recipe planned to incorporate it into and will be trying it as a marinade soon!

Recipe: Avocado Vinaigrette

Ingredients

• 1/3 cup avocado
• 1/2 cup olive or avocado oil
• 2/3 cup water
• 2-3 tbsp rice vinegar
• 1 bunch green onions, whites
• 1/2 tsp fresh garlic
• 1/4 - 1/2 tsp sea salt

Instructions

1. Place all of the ingredients in a Vitamix or in a blender and blend until smooth.

Let us know what you drizzle, dip or marinate with this dressing!!

Kate's Healthy Cupboard - Gluten Free Recipes

Banana Pancakes

As a nutrition consultant, I am often asked for breakfast ideas that are high in protein besides eggs.   I think we have all gotten in the mind set that breakfast has to be "breakfast" foods.  It certainly does not!  If last night's dinner leftovers sound good, go for it!  Any type of meat and some vegetables is a great option.  For those of you that have to have a traditional breakfast food, this is the recipe for you!!

I made these into a high protein pancake by adding egg white protein to the batter.  You will never know it's there!  The high protein content and healthy fats will keep you feeling satisfied longer than traditional pancakes or a bowl of cereal.

Enjoy!

Recipe: Banana Pancakes

Ingredients

• 3 eggs
• 3 bananas, mashed (about a cup)
• 1 cup almond flour
• 1/4 cup egg white protein*
• 1 tsp vanilla extract
• 1 tbsp coconut oil
• 1 tbsp or more of honey
• 1/2 tsp baking soda
• dash of sea salt
• 1/4 cup walnuts, chopped (optional)

Instructions

1. In a large mixing bowl, beat the eggs, bananas, vanilla, oil and honey until frothy
2. In a small bowl, combine the flour, protein powder, soda and salt
3. Pour the dry bowl into the egg mixture and beat until combined
4. Fold in walnuts at this time
5. Let the batter sit for about 15-20 minutes to set up
6. Heat a small oiled skillet over medium to medium low heat.  Almond flour burns easily and these will be fairly brown when done
7. Pour about 1/8 - 1/4 cup batter in the center. Make them about 3 inches in diameter. This will make them cook more evenly and flip easier
8. Once bubbles appear and the edges get dry, flip the pancake
9. Serve plain, with syrup or fruit on top

Quick notes

*I used plain egg white protein. Vanilla would work just fine, the plain is less expensive and tasted great.  I have not made these without the protein, but I think you could just add extra flour and they would still turn out delicious.

Makes about 15 silver dollar pancakes

I think the bananas sweeten these up enough without the honey.  I used Nature's Hollow Honey and Maple Syrup made with xylitol to reduce the sugar content of these.  I enjoyed them plain with no syrup and felt like I was being naughty and eating bread!!!

To see this and many other allergy free recipes, visit Allergy Free Wednesday.

Kate's Healthy Cupboard - Gluten Free Recipes

Cobb Salad With Balsamic Vinaigrette Dressing

A good dressing can make a good salad great.  This is my version of a cobb salad with a basic homemade vinaigrette drizzled over it.

For some reason I seem to like other people's salads better than when I make my own.  Not this time, I devoured this salad and have been making it often.  It is full of goodies and can be made to your own liking.

Recipe: Cobb Salad with Balsamic Vinaigrette Dressing

Ingredients

Dressing:

• 1/2 cup olive oil
• 1/4 cup balsamic vinegar
• 1/4 heaping tsp dried oregano
• 1 1/2 tsp stone ground or dijon mustard
• 1/2 clove garlic, minced
• salt and pepper

Salad:

• spinach or any leafy greens
• avocado
• grape tomatoes
• chicken breast, cubed
• hard boiled egg
• sprouts
• bacon
• sunflower seeds

Instructions

Dressing:

1. Combine all the ingredients in a Vitamix or blender and blend until well combined
2. Store in a glass jar

Variations

The salad can include anything you desire! It's a complete meal full of good protein and healthy fats when you include avocado, seeds or nuts and the many sources of protein.

Veggies are a free food (takes more calories to break down and digest than they actually contain) and come with many benefits.  Don't be afraid to pile the greens and veggies high!

Kate's Healthy Cupboard - Gluten Free Recipes