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I generally eat healthy to help manage my autoimmune diseases and food allergies. However there are times when I like to eat some comfort food. This gluten free fried chicken fits the bill.

Gluten free fried chicken:

Ingredients

6 boneless chicken thighs

1 egg beaten with water

1 ½ cups gluten free flour blend (no xanthan gum)

1 teaspoon paprika

1 teaspoon garlic powder

1 teaspoon onion powder

1 teaspoon basil

1 teaspoon salt

½ teaspoon celery salt

½ teaspoon pepper

oil for frying

Directions

1. Heat oil. You can use about and inch of oil in a pan on the stove or use a deep fryer.

2. Mix all ingredients from paprika to pepper in a small bowl.

3. Put gluten free flour in a medium size bowl.  Add seasoning mixture and stir to combine.

4. Dip chicken thighs in flour mixture to coat.  Then dip each piece in the egg wash followed by the flour mixture again.  Make sure they are well coated.

5. Check your oil by dropping a pinch of the flour mixture in.  If it’s ready it should sizzle.

6.  Put 2-3 pieces of chicken in the deep fryer or pan.  I left mine in the deep fryer for about 7 minutes until they were light brown.  If you are using a pan on the stove cook for about 4 minutes per side.

Enjoy your gluten free fried chicken!

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Blueberry Coconut Smoothie

Frozen blueberries are a nice snack by themselves.  But when added to a smoothie they make a nice refreshing drink! These blueberries were picked at Moorhead’s Blueberry Farm back in June.  I just popped them in the freezer and get some out when I want to use them. I got a cup of these out the other day to make this blueberry coconut smoothie (plus a few extra to snack on).  A frozen kale cube was also added for its nutritional benefits. You can find out how to make them here.  Kale is high in vitamins, especially vitamin K, vitamin A and vitamin C.  Furthermore adds some fiber and protein to help fill you up. The canned coconut milk contains fat but it is the kind of fat that is good for you – it doesn’t raise your cholesterol. It also has more than 10% of your daily needs for iron, magnesium, potassium and zinc. Since the coconut milk and cashew milk are both unsweetened the only sugar in this blueberry coconut smoothie is the natural sugars found in the blueberries. It is also dairy and gluten free. 

 

Blueberry Coconut Smoothie

Serves 2

Blueberry Coconut Smoothie - A deliciously refreshing summertime smoothie!

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Ingredients

1. 1 cup frozen blueberries
2. ¾ cup canned unsweetened coconut milk (I used full fat but the low fat works just as well)
3. ¾ - 1 cup unsweetened almond or cashew milk
4. 1 frozen kale cube (optional)
5. ¹⁄8 teaspoon liquid stevia or sweetener of choice

Instructions

1. Add all ingredients to a blender or food processor.
2. Blend until all ingredients are combined.
3. Pour into 2 cups and top with some extra blueberries.

By Roseann Hampton

 Hope you enjoy!

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Have you ever looked at the ingredient label of your canned or jarred spaghetti sauce?  Most likely you will see sugar or corn syrup as one of the ingredients.  When I first started eating sugar free due to my candida overgrowth I could occasionally find a jar of “light” brand name spaghetti sauce that claimed there was no added sugar.  But the grocery store only seemed to have it some of the time.  And soon they stopped carrying it altogether.  They seem to do that a lot with products I can eat!  It’s very frustrating! So I began experimenting with making my own.  This recipe for homemade sugar free spaghetti sauce is really good and yet very easy to make.  It is a recipe I often get asked to share.  So for those of you that have asked for it, here it is!

Ingredients:

The recipe uses herbs that I have dried from my garden but you can certainly use fresh or buy them from the store.  I also used some chopped tomatoes from my garden that I had stored in the freezer.

 

In addition, these other ingredients I purchased at the store – pureed tomatoes, crushed tomatoes, tomato sauce, onions and stevia.

Directions:

First add all the tomato products to a large pot. Then add minced garlic, chopped onion, oregano, and basil.  If you like your spaghetti sauce to have a little sweetness you can also add a few drops of liquid stevia.

Then stir it all together and cook, covered, on medium heat for about 15-20 minutes.  After that reduce heat to low and simmer for about 2 hours allowing the sugar free spaghetti sauce to thicken. Stir occasionally.

Serve over your choice of noodles or add to your favorite pasta dish.  I often use the sauce over spaghetti squash, but I also use these noodles – they are a mix of 4 different grains.

Finally, enjoy!

 

Homemade Sugar Free Spaghetti Sauce

A thick and hearty sugar free spaghetti sauce with a hint of sweetness.

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Prep Time

15 min

Cook Time

2 hr

Ingredients

1. 1-28 ounce can tomato puree
2. 1-28 ounce can crushed tomatoes
3. 2 cups fresh chopped tomatoes (or 1-14 ounce can)
4. 1-6 ounce can tomato paste
5. ½ onion, chopped
6. 1 tablespoon minced garlic
7. 1 tablespoon dried basil
8. 1 tablespoon dried oregano
9. a few drops liquid stevia

Instructions

1. Put all ingredients into a large pot.
2. Cook on medium heat, covered until it starts to bubble (about 15 minutes).
3. Turn heat to low and simmer for about 2 hours, stirring occasionally.

Notes

1. This makes a large quantity. There is usually enough to freeze some for later use.

By Roseann Hampton

Shrimp Scampi makes a great weeknight meal because it is quick and easy to make.  This shrimp can be served in a variety of ways including over pasta or rice.  It would also be good in a salad.

Even though shrimp is a common allergen it does offer many health benefits.  It contains 2 antioxidants – selenium and astaxanthin and has about 20 grams of protein per 4 oz serving. Shrimp also supplies 78% of your daily B12 needs as well as 50% of your phosphorus. To read more about the health benefits of shrimp, click here.  Furthermore, at 28 calories per ounce it makes a pretty low calorie meal.

Directions

STEP 1

Finely chop ½ a small onion then cook it in a small amount of olive oil over medium heat until soft. Put the garlic in the pan and cook for another 1-2 minutes.

STEP 2

Add shrimp and cook until the shrimp turns pink.

STEP 3

Finally, add lemon juice.  Then salt and pepper to taste. 

That’s it!  Just three easy steps and only about 15 minutes of prep and cook time! Enjoy!

Leave a comment on how you would serve this dish!

Shrimp Scampi

Serves 4

A low calorie, quick and easy weeknight meal.

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Prep Time

5 min

Cook Time

10 min

Total Time

15 min

Ingredients

1. 1 pound peeled, deveined small raw shrimp
2. ½ onion, finely chopped
3. 1 tablespoon minced garlic
4. ½ tablespoon olive oil
5. ¹⁄3 cup lemon juice
6. salt and pepper to taste

Instructions

1. Put olive oil in pan and heat over medium heat.
2. Add onions to heat pan and cook until soft.
3. Add garlic and cook for 1-2 minutes.
4. Add shrimp to pan and cook until pink.
5. Pour in lemon juice.
6. Salt and pepper to taste

By Roseann Hampton

This Broccoli Beef Chinese Stir-Fry is a tasty version of the take-out variety.  In addition, it is made gluten and sugar free.  Just be sure to buy a gluten-free soy sauce! This would also be good made with chicken if you prefer!

Directions:

1. Mix marinade ingredients. Then stir in steak. Cover and refrigerate for 1-2 hours.

2. Chop broccoli. (optional)

 

3. Mix sauce ingredients.

 

4. Saute broccoli in 1 tablespoon of oil.

 

5. Remove broccoli from pan. Add 1 tablespoon oil and cook meat until no longer pink. Then add 1/2 the sauce.

 

6. Add the rest of the sauce and the broccoli. Then cook until heated.

Finally enjoy over rice!

Broccoli Beef Chinese Stir-Fry

Serves 3

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Prep Time

15 min

For the marinade

1. 1/2 teaspoon baking soda
2. 1 teaspoon cornstarch
3. 1 few drop of liquid stevia
4. 1 tablespoon low-sodium soy sauce
5. 1 tablespoon oil
6. 1 tablespoon water
7. 1-1 1/2 pounds thin cut steak, cut into strips

For the sauce

1. 1/2 cup low-sodium soy sauce
2. a few drops of liquid stevia
3. 4 teaspoons minced garlic
4. 1 tablespoon cornstarch
5. 2 teaspoons rice vinegar
6. 2 tablespoons oil
7. 1-14 ounce bag broccoli florets, defrosted

For the marinade

1. Mix together all the ingredients except the steak until well blended.
2. Add steak and stir to coat the meat.
3. Cover and let marinate for 1-2 hours in the refrigerator.

For the stir-fry

1. Combine the soy sauce, stevia, garlic, cornstarch and rice vinegar and set aside.
2. Heat 1 tablespoon oil over medium-high heat.
3. Add broccoli and saute until heated, about 3-4 minutes.
4. Remove broccoli from pan.
5. Add the other tablespoon of oil to the pan.
6. Add the meat and cook until no longer pink.
7. Stir the sauce and then add 1/2 to the meat.
8. Stir until sauce thickens, about 1-2 minutes.
9. Add the rest of the sauce and the broccoli.
10. Heat for another 1-2 minutes.

Notes

1. I like to cut the broccoli florets into smaller pieces.
2. Great served over white or brown rice!

By Roseann Hampton

Adapted from Rainy Day Gal

When I had to stop eating gluten, dairy and sugar because of my food sensitivities, seven layer (or magic) cookies bars were definitely something I missed eating.  I was so thankful to find this recipe for grain free Seven Layer Cookie Bars from Meaningful Eats. These are really gooey as well as a somewhat healthier version of the original recipe.  I also found this recipe for dairy and sugar free chocolate chips! I love to put these Allergy Friendly Seven Layer Cookie Bars in the refrigerator and eat them cold but they are just as delicious at room temperature!

Directions:

Allergy Friendly Seven Layer Cookie Bars

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Cook Time

40 min

"Sweetened Condensed Milk"

1. 1 can full fat coconut milk
2. 1/4 teaspoon liquid stevia
3. pinch of salt

Crust

1. 1 cup almond flour
2. 1/4 teaspoon salt
3. 1/4 teaspoon baking soda
4. 1/4 teaspoon liquid stevia
5. 1/3 cup melted coconut oil
6. 1 egg
7. 1 teaspoon vanilla

Topping

1. 1- 8oz package sugar free chocolate chips
2. 1 1/2 cups unsweetened coconut

"Sweetened Condensed Milk"

1. Add canned coconut milk as well as stevia and salt to small pan.
2. Cook over medium heat until it just begins to boil.
3. Lower heat and then continue to simmer for about 25 minutes or until reduced to about 1 cup.

Crust

1. Prepare while milk is reducing.
2. Preheat oven to 350 degrees and lightly grease 9 x 9 pan.
3. Add almond flour as well as salt and baking soda to food processor and pulse to combine ingredients.
4. Then add stevia, coconut oil, egg and vanilla.
5. Process until a smooth dough is formed.
6. Finally, spread dough evenly onto bottom of prepared pan.
7. Bake for 15 minutes or until light brown.

Bars

1. Sprinkle 1/2 of the chocolate chips as well as 1/2 the coconut onto cooked crust.
2. Then spread "sweetened condensed milk" evenly over pan.
3. Add the rest of the chocolate chips and coconut on top. Then press lightly on the top.
4. Bake for 25 minutes or until coconut is lightly browned.
5. Let cool before cutting.
6. Finally, enjoy!

By Roseann Hampton

Adapted from Meaningful Eats