Gluten Free Recipes & Menu Plans

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A Weekly Menu High in Dietary Fiber #glutenfree #feedthegutbugs

A Weekly Menu High in Dietary Fiber I wanted to put together a weekly menu high in dietary fiber that is also gluten-free while adapting some of our comfort food favorites.  Just made a little healthier.   I also wanted sum up some of the research and information I’ve been studying while reading The Good Gut by the Drs. Sonnenburg.  They are a husband and wife team at Stanford that have researched gut microbiota for years.  They share so much information and research about our gut microbiota in this book.   It is crazy how important gut microbiota are and how intricately they are linked to our immune system and brain. We need to feed them lots of dietary fiber (much more than consumed in a...

red lentil, wild rice, mushroom, carrot and chicken soup

Red Lentil and Wild Rice Soup | Gluten-Free, Dairy-Free

Red Lentil and Wild Rice Soup I was so excited about how this red lentil and wild rice soup turned out!   You know we’ve been trying to eat more dietary fiber to improve gut health with prebiotics (foods that feed our gut microbiota).  Especially more lentils. And this soup is packed full of dietary fiber! #feedthegutbugs I just love soups and stews because you get the flavors of comfort food without the excess calories. I think this recipe for red lentil and wild rice soup is my new favorite. And it is hard to beat my love for one of my recent creations – Bison Enchilada Soup. Red Lentils Okay, so I’ve been reading about the different types and flavors of lentils. Red lentils...

“Healthified” Fried Chicken Salad | Gluten-Free, Goat’s Milk

Fried Chicken Salad with Ranch Dressing I think it might be one of my very favorite things. Fried chicken salad with ranch dressing was one of my go-to orders at Whataburger. I don’t know if they even serve them anymore. But we often make them at home now – just a much healthier gluten-free version. We use goat’s milk yogurt and a ranch spice blend to make the dressing instead of bottled ranch because it is better for gut health. Food Choices For Gut Health Since I’ve been reading about gut health and how important it is to feed our gut microbiota both prebiotics and probiotics, we’ve adapted so many classic favorites into much healthier versions. Prebiotics feed our gut bacteria while probiotics help our...

Mesquite Smoked Asparagus | Gluten-Free, Dairy-Free

Mesquite Smoked Asparagus One of our favorite restaurants, District Kitchen + Cocktails, serves the most delicious seasonal and locally sourced food.  And so much of it can be made gluten-free.   Right now asparagus is plentiful and in season and of course on their menu.   I love asparagus because it is a detoxifier (glutathione), feeds the gut bacteria (inulin) and contains lots of vitamins and minerals.  But I LOVE the asparagus they serve at District.  They always knock it out of the park.   It is grilled and has this lovely woody smoky flavor.   So of course I had to try it at home.   Usually I just blanch asparagus or throw it in the oven with other roasting veggies near the end....

Healthified Stuffed Peppers | Gluten-Free, Dairy-Free

Healthifying A Classic Comfort Food – Stuffed Peppers Today’s recipe is a healthier version of a classic comfort food staple – stuffed peppers.   Along with details of the things we change to clean it up.   Where the food comes from and what may be lurking along plays a role.   But first, let’s talk about the gut microbiome and lentils.  Because we are adding lentils to everything now! As you know, I’m obsessed with the gut microbiome and how it is linked to the immune system.  I’m reading The Good Gut by the Drs. Sonnenburg and it is eye-opening to say the least.   They are a husband and wife team at Stanford that have researched gut microbiota for years.   It is...

Thai Turkey Burgers | Gluten-Free, Dairy-Free

Thai Turkey Burgers These Thai turkey burgers are a staple on our weekly menus and after many years, we’re still not tired of them!   They are so good and easy to make and add a really a nice flavor profile to otherwise kinda boring white meat lean ground turkey (locally sourced and antibiotic-free).   It only takes a few ingredients and very little time to whip these burgers up with ground turkey, green onions, GF Thai red curry paste and GF coconut aminos.  Plus a little salt and pepper,  That’s it!  If you like a little more heat you could could add a pinch of cayenne pepper or dried Thai chili pepper. We like to eat the burgers with sweet potato fries and spiked...

Asparagus Mango Spring Salad with Goat Cheese Croutons | Gluten-Free

Asparagus and Mango Spring Salad Spring is here! I love this time of year so much. Nothing says spring like asparagus.  And the fruit available this time of year include some of my favorites. We found the most wonderful sweet grapes called Candy Hearts from Melissa’s Produce and organic mangos. So an asparagus and mango spring salad sounded perfect. We’ve been growing our own asparagus and this is the first season we could actually harvest it.  Although we live in an apartment, there is a nice sized back yard so I have potted herbs and plants growing everywhere. We have basil, thyme, oregano, and chives growing. Basil really grows well when planted with tomatoes. When I first started planting things, I used this great book...

Twice-Baked Potatoes with Goat Cheese | Gluten-Free

Twice-Baked Potatoes with Goat Cheese I’m not re-inventing the wheel here by making twice-baked potatoes.   I just wanted to keep track of this particular combo of ingredients because they turned out really well. Instead of milk or sour cream, I wanted to use my new favorite ingredient – Trader Joe’s goat’s milk creamy cheese. We had some nitrate-free, hormone-free, antibiotic-free thick cut bacon in the freezer.  And green onions are always in the fridge.  So twice-baked potatoes were happening. I used medium-sized organic Yukon Gold potatoes.  I washed them then cut off the buds or “eyes” as well as any bad parts.   Then baked the potatoes on my grill pan at 450 F for about an hour without any oil or salt.  Cooking...

Bison Dirty Rice | Gluten-Free, Dairy-Free

This is an easy recipe for one-pot, homemade, quick and easy, delicious bison dirty rice. Plus it is naturally gluten and dairy-free! Bison Dirty Rice I love Cajun dirty rice.   In the old days before I had to clean up my diet, I lived off of Zatarain’s New Orleans Style Dirty Rice Mix.  Loved it so much!  And although it is gluten-free, it contains folic acid – which I need to avoid because of my MTHFR variants.   So I decided I wanted to try to make some from scratch.  Usually homemade recipes use chicken livers to give it that “dirty” flavor.  But I’m not that brave. Plus I’m super into cooking with bison these days.  It is so lean and not gamey at...

Leftover Pork Tenderloin Salad | Gluten-Free, Dairy-Free

I love to mix up textures in salads but also get as much color as I can for the variety of nutrients, vitamins, minerals, antioxidants and dietary fiber.  Eat the rainbow indeed! Leftover Pork Tenderloin Salad One of my favorite dinners is Apple Cider Brined Pork Tenderloin.  It is so lean and clean and flavorful.   I make an apple cider from organic apple juice then create a brine to marinate two large pork tenderloins overnight.   We’ll have one for dinner with roasted organic apples and carrots and some kind of greens.  Then I save the other one to use in a leftover pork tenderloin salad the next day. The pork has such a delicious wonderful apple flavor that I love to add fruit...