Eat Wheat-Free, Dairy-Free, & Low Sugar

Wheat/Dairy-Free Vegetarian Enchilada Casserole

2009-07-05T18:05:00.000-07:00

Craving Mexican food but don't want to go to all the effort of making enchiladas? This easy casserole dish is one of my favorites. It also re-heats fantastically for weekly lunches.

Wheat/Dairy-Free Vegetarian Enchilada Casserole

9 x 13 glass baking pan
9 corn tortillas (small)
1 15 0z. can enchilada sauce
1 15 oz. can black beans
1 15 oz. can vegetarian refried beans
1 avocado, chopped
1 c salsa
2 c almond cheese or non-dairy cheese of your choice, grated
1 c cherry tomatoes, chopped
1 small onion, chopped

Lightly heat both sides of tortillas - either via microwave or on stovetop. Heat enchilada sauce, black beans and refried beans on low heat in seperate pans. Dip tortillas in enchilada sauce, both sides. Lay in glass pan. Top with beans, and a handful of avocado, salsa, cheese, tomatoes and onion. Layer with tortillas, followed by beans and veggies and another layer of tortillas. Pour remaining sauce over top of casserole. Top with grated cheese. Add green onions on top for aesthetics. Bake 30 minutes at 350 degrees.

Happy Eating!

Wheat-Free, Dairy-Free, Low Sugar Ice Cream Cookie Sandwich

2009-06-21T18:19:00.000-07:00

When chocolate cravings hit, I have to be creative.
And that's exactly what happened with this little recipe.

Check it out and enjoy!

A word of note: Andean Dream cookies aren't my fave - they are a bit bland - but with the soy ice cream - they are perfect. Another option: crumble 2 cookies over a scoop of yummy soy ice cream.

Wheat/Dairy-Free Ice Cream Sandwich
-2 Andean Dream Quinoa chocolate chip cookies
-1 small scoop of Turtle Mountain Organic Soy Delicious Chocolate Peanut Butter ice cream

Scoop ice cream onto one cookie. Place another cookie on top. Immediately devour. You will be glad you did. :)

Happy Eating!
xoHeather

Wheat/Dairy-Free Eggplant Tofu Stir-fry

2009-06-07T22:42:00.000-07:00

I love eggplant, I love tofu and I love black beans. In fact, Eggplant & Tofu in Black Bean sauce is one of my favorite dishes in Chinese and Thai restaurants.

Try this delicious and easy recipe.

3 small eggplants, sliced and quartered
1 15 oz. can of black beans (or 2 c organic black beans, soaked and cooked)
1 small onion, chopped
1 t Himalayan sea salt
2 T olive oil
1 15 oz. package of firm tofu, chopped
1 T Chinese five-spice seasoning
1 T wheat-free soy sauce

Saute eggplant, black beans, onions and salt in olive oil until golden brown. In a separate pan, fry tofu until crispy brown with Chinese five-spice and soy sauce. Combine the two and enjoy!

Dairy-Free, Refined Sugar-Free RAW Chocolate

2009-05-25T02:08:00.000-07:00

Sorry for the delay folks - I had company in town last weekend.

Here is a great chocolate recipe - it's a rich, decadent fix for chocolate cravings and with the agave nectar - won't spike your blood sugar. Also, I often double this recipe for a thicker chocolate bar. Enjoy!

1/2 c coconut oil
1/2 c agave nectar
1/2 c organic cacao powder (carob powder would work too)
1 t vanilla extract
1/4 c chopped almonds (walnuts, pecans - or any nut you prefer) - optional
1/4 c shredded coconut (unsweetened) - optional

Blend all ingredients in food processor or blender until mixture is smooth, except for almond chunks. Pour into an 8x8 pan or round cake pan. Put in freezer for 1.5 hours or until set. Keep in freezer and cut bars out as needed.

Happy Eating!
Heather :)

Nana's Cookie Bites Are Great Lower Calorie, No Gluten/Sugar Option

2009-05-09T16:29:00.000-07:00

I'm a cookie girl.
If I bake a batch, I have to immediately give them all away or I'll eat them. All.

Nana's cookies are no exception. Their chocolate cookie is ginormous and is pretty heavy on calories and carbs...regardless of the gluten-free, dairy-free, refined sugar-free goods. And so, Nana's cookie bites give me the best of both worlds - lower calories and no gluten/dairy/sugar.

Check out the ginger spice flavor - A-M-A-Z-I-N-G!
The Fudge isn't too bad either.

For 130 calories, and all of my food requirements, Nana's cookie bites are a great treat.
Just don't eat all of them. :)

Happy Eating!
-Heather

Featured Recipe of the Week for National Foundation for Celiac Awareness

2009-05-03T21:18:00.000-07:00

My Vegetarian, Wheat-free & Dairy-free recipe made it as Recipe of the Week for the National Foundation for Celiac Awareness.

Yay!

Check it out here.

Happy Eating!
Heather :)

Wheat-Free, Dairy-Free, Low Sugar & RAW Apple Pie

2009-05-02T19:36:00.000-07:00

I'm going to the Kauai Vegetarian Society's monthly potluck tomorrow and in honor, made this vegan and raw apple pie. I'm adapted the recipe from one found online by John Kohler. Feel free to adapt and make it work for you!

Crust:
1 1/2 c sunflower seeds
3/4 c raisins
1 T raw cocoa powder

Process until finely ground and sticks together. Press into 9" pie pan until smooth and flat.

Filling:
3 medium sized Granny Smith apples, cored and chopped into small pieces
3/4 c raw agave nectar
1 T cinnamon
Juice from 1/2 a lemon
shredded coconut (for topping)

Mix all filling ingredients together in a bowl. Pour filling onto crust and smooth with a spoon.

Sprinkle shredded coconut all over top of pie. You can also sprinkle a bit of cinnamon on top of coconut as well.

Place in the freezer or fridge for an hour before eating.
Enjoy!

Happy Eating!

Wheat/Dairy-Free Tuna Sushi Wrap

2009-04-26T16:10:00.000-07:00

I've rediscovered seaweed! The kind you can eat, of course. This is a great lunch snack, paired with baby carrots and hummus or a side salad.

Serves 2

1 can of light tuna, in water, drained (or use salmon or anything else that calls to you!)
2 T of Dijon mustard
2 leaves of arugula or organic greens
cherry tomatoes, cut in halves
1/2 an avocado sliced
2 sheets of seaweed

Mix together tuna and Dijon mustard. Spread 2 TBS on one side of the seaweed, add arugula, cherry tomatoes and avocado. Roll, burrito style and serve.

It's crunchy with a nice smooth kick from the avocado.
Enjoy!

Happy Eating!
Heather :)

Gluten/Dairy-Free Arthichoke, Tomato Strata

2009-04-19T17:44:00.000-07:00

As you all know, I love a slow cooker. So feast on this comfort meal any time you desire a change of pace in the meal department.

Serves 4

6 c cubed & toasted Tapioca bread - I love Kinnickkick Farm, but can't find their web site.
1 small onion, chopped
2 c of cherry tomatoes, divided in halves
2 c artichoke hearts, marinated and chopped - Costco has a great choice for this.
8 oz of dairy-free cheese, grated - Trader Joe's soy mozzarella is a good option.
4 organic/veggie-fed eggs
2 c almond milk, unsweetened - I recommend Blue Diamond brand.
1 t sea salt

In a bowl, mix eggs, milk and salt together. In crockpot stoneware, combine bread, onion, tomatoes, artichokes and half of cheese. Pour egg mixture over bread blend. Sprinkle remaining cheese over top.

Cook on low for 6 hours or on high for 3 hours.
Hint: This is fantastic reheated.

Do you have a favorite crockpot recipe? Post it here or direct us to your blog!

Happy Eating!
xoHeather

Gluten-Free Easter Breakfast

2009-04-12T01:23:00.000-07:00

If you prefer to prepare your own Easter Sunday breakfast, there's a great healthy option for you to try - gluten-free waffles with fresh fruit. It's rich, decadent and totally healthy. Even better, it's simple to create!

Here's the scoop:

-Use Bob's Red Mill Gluten-Free Pancake mix.

-Be sure to use organic/vegetarian fed eggs.

-Try unsweetened almond milk as a healthy milk option. I love Blue Diamond Natural.

-Add organic frozen blueberries (like Cascadian Farm) or fresh strawberries. You can add these to the mix, or serve on the side.

-Slather with Smart Balance butter and organic maple syrup.

-Serve wit herbal tea - peppermint is a fantastic option.

Happy Easter & Happy Eating!

Food Allergies Cause Weight Gain

2009-04-10T16:33:00.000-07:00

Here's scientific fact about what I've been saying all along!
I lost 20 pounds in 3 weeks when I removed wheat from my diet. Our bodies can't process this food and so hold onto it as fat.

Read about it on Medical News Today.

Happy Eating!
Heather :)

Vegan Lentil Soup

2009-04-05T22:57:00.000-07:00

2 c hot water
4 c vegetable stock
2 c green lentils
1 c carrots, chopped
1 small white onion, sliced
2 T parsley
1 T olive oil

Place all ingredients in a crockpot. Simmer on low for 4 hours.

And enjoy!
This soup is spicy, hearty and YUMMY. It's pretty rich, so I usually only have 1/2 a cup at a time. Pair with heated corn tortillas (turn a stove burner on low and place tortilla, flipping when reaching desired crispiness).

Happy Eating!
Heather :)

Gluten-Free Birthday Cake - Bob's Red Mill Style

2009-03-29T23:56:00.000-07:00

Just because I celebrated my birthday far from all of my family and friends, didn't mean I would go without cake and a celebration. :)

I promptly went to the local health food store and picked up a chocolate cake mix from Bob's Red Mill. It was DELICIOUS!

Make these adjustments for a yummy cake:
-Use organic eggs
-For milk, use unsweetened almond milk
-Use almond extract instead of vanilla extract
-Bake in 2 round 8" cake pans
-Instead of frosting (sugar-ville), drizzle sunflower nut butter on top and in between the two cakes.

This cake was SO good, I had to give the rest of it away otherwise I would have eaten the whole thing!

Happy Eating!
Heather :)

Wheat-Free, Dairy-Free, No Sugar Hummus

2009-03-22T01:26:00.000-07:00

I LOVE hummus. Back when I lived in Portland, Ore., I would nosh on one Trader Joe's Mediterranean Hummus every week. I'm not playing around. When your diet is as limited as mine (and right now I'm on a vegetarian kick!), you hang on to what you love.

In Kauai, there is no such thing as Trader Joe's. Heck, I'm lucky to have an awesome health food store (Hoku Whole Foods in case you were wondering) 20 minutes from where I live. So, I've decided that this is merely an opportunity to make the foods I no longer have easy access too - all by myself.

I came up with a killer hummus recipe and had to share:

-1 can garbonzo beans
-1/4 c extra virgin olive oil
-Juice of 1 whole lemon
-4 T tahini
-2 T paprika (or other spice blend)

Put all of the ingredients above into a food processor or blender. Note: DO NOT drain the garbonzo beans. Top with additional paprika or spices and serve.

Right now I'm toasting an Ezekiel bread muffin (only $7 for a pkg. in Kauai) and topping it with my homemade hummus, sliced cherry tomatoes and avocados (from my backyard!). See picture above.

How do you like to eat your hummus?
Leave your comments here.

Happy Eating!
Heather :)

Wheat, Dairy & Sugar-Free Green Smoothie

2009-03-15T23:27:00.001-07:00

Recently, I decided to try a raw food cleanse. It felt, intuitively like something my body needed. While it was intended to last 9-days, at day 5, I knew my body was done. I needed more protein and I was tired of feeling famished and lethargic.

However, some great stuff came out of the cleanse: I'm eating more veggies than ever before and I'm still not eating any animal protein above and beyond eggs. I'm not saying I'll go vegetarian by any means, but it has felt good to give my body a break. Above that, I'm just not craving anything...except for toast (and Ener-g Foods Tapoica bread is the best gluten-free toast ever!)

I also fell in love with green smoothies. I'm having them everyday now, sometimes twice a day. Here are a couple of my recipes - most of which have been adapted from what I've seen online.

-2 cups water
-1/2 c pineapple, chopped
-2 c kale or other green leafy vegetable (spinach is great too)
-1 banana
-Blender
-2 ice cubes (optional)

Blend on high until thoroughly mixed. The ice cube will make it super cold (if that's your preference). Pour into a big tall glass and enjoy. Yum!

Here's the recipe for green smoothie I'm having every morning:

-2 c unsweetened almond milk
-2 c kale or other green leafy vegetable
-1 banana
-4 strawberries, chopped
-1/4 c blueberries

Blend on high and enjoy.

It's the best way to get more fruit and veggies into your diet (and it tastes amazing)!

Happy Eating!
Heather

P.S. I really do drink mine from a margarita glass. It's so much more fun that way. ;)

Wheat-Free, Dairy-Free Turkey Tacos

2009-03-08T19:08:00.000-07:00

Growing up, we noshed on tacos at least once a week. The tradition hasn't changed, except that now I eat a far healthier version of tacos (mom: beef & dairy are bad! ;)). This is a great weekly meal that can easily be converted into a taco salad--just skip the tortillas.

1lb. ground white turkey
McCormick's Taco Seasoning Mix
lettuce
tomatoes
non-dairy cheese (I'm a huge fan of Lisanatti's Almond cheese, but make sure it meets your dietary needs)
avocado
salsa
corn tortillas
black beans (optional)
cilantro (optional)
lime (optional)

In a skillet, cook ground turkey until no longer pink. Add 3 T of taco seasoning mix and 1/4c of water and simmer for 5 minutes on low. Chop lettuce, tomatoes, and avocado for topping. Cook black beans on low until heated through. Turn one burner on low and place corn tortilla on it for one minute and then flip to other side (great way to bring an "authentic" taste to your tacos). Grate the desired amount of cheese. Top tortillas with turkey, beans, veggies and cheese. Add salsa and cilantro for garnish. Sprinkle a lime wedge over top for added Mexican flair.

Happy Eating!
Heather :)

P.S. As with any recipe, please make sure the ingredients above meet your dietary requirements. While we may have similar allergies, all of our bodies metabolize foods differently, so always honor what is best for YOU.

P.P.S. Stay tuned next week as I document my 10-day raw food cleanse...

Sun Drops for Sugar Cravings

2009-03-01T15:04:00.000-08:00

Well, I did it.

I made the trek across the Pacific Ocean to move my life from Portland, Ore. to Kauai, Hawaii.

It has been a true adventure - filled with many synchronicities and unfortunately, not much time for cooking. Sure, I made a turkey sandwich on Ezekiel bread for the plane ride, along with trail mix (Trader Joe's cashews, almonds and unsweetened cranberries) and consumed far too many Luna and Cliff bars - just to get through the last few days.

But, along the way I did make one lovely discovery: Sunspire SunDrops. Now, warning - there are dairy elements, and it is not guaranteed gluten-free - but I had absolutely no problems eating them. They were a great treat, especially as my significant other noshed on peanut M&M's (which by the way are loaded with bad refined sugars!).

If you're looking to celebrate and treat yourself - SunDrops (peanut style) are the way to go. Enjoy!

Happy Eating,
Heather

P.S. I hope to get some more cooking in soon! :)

Fantastically Delicious Wheat/Dairy/Sugar-Free Chicken Salad

2009-02-15T21:15:00.001-08:00

I'm addicted to this recipe right now. It has all the elements--veggies, no wheat/dairy/sugar, plenty of protein and it's absolutely delicious. Below is the recipe for one serving (although the dressing will feed one, all week long).

Salad Dressing:
1/2 c extra virgin olive oil
1/4 c rice vinegar - recommend Marukan brand
1 T garlic salt
Juice from one lemon

Place in sealed container, shake to mix. Keep at room temperature.

Salad:
Avocado, chopped
Cherry tomatoes, halved
Organic field greens
Artichoke hearts (Trader Joe's brand!) with one sliced bell pepper (loving the yellow right now)
-Stir-fry artichoke hearts with a sliced bell pepper in olive oil with garlic salt for seasoning.
Chicken
-Grill chicken breasts with desired seasoning. Cool and shred for salad.

Combine salad ingredients in a medium-sized bowl and top with salad dressing.
Pair with the soup of your choice or eat alone. It's enough for a meal! To spice it up, you can add sesame or flax seeds.

Happy Eating!
Heather :)

Vegetarian, Wheat and Dairy-Free Enchiladas

2009-02-08T19:35:00.000-08:00

I love this recipe and hope you will too! It's perfect for lunch during the week. I typically make this on a Sunday and eat it for lunch all week long. Yum!

-1 can black beans
-1 can refried beans (I love chili lime flavor)
-1 can enchilada sauce (red or green - your choice!)
-1 red pepper, chopped
-1 avocado, chopped
-1 package of Lisanatti almond pepperjack cheese, grated
-Salsa, as needed
-1 package small corn tortillas (I love Trader Joe's brand, of course)
-9x13 glass baking dish

Preheat oven to 350. Soften tortillas by placing them on stove burner set to low for a few seconds each side. Heat up black and refried beans in one pan, add 1/8 cup cheese. Heat enchilada sauce on low. Scoop bean mixture, 1T enchilada sauce, red pepper, avocado, a sprinking of cheese and 1T salsa into corn tortilla. Roll up and place in baking dish. Repeat until dish is full. Pour remaining enchilada sauce over the top of rolled tortillas. Sprinkle cheese over top until lightly covered. Bake 30 minutes.

Happy Eating!
Heather :)

Wheat, Dairy & Sugar Free Fruit Smoothie

2009-02-01T21:40:00.001-08:00

Try this delish smoothie for mixing up the breakfast routine. Great after an intense workout!

1/2 a banana, chopped
6 frozen strawberries
2 c unsweetened chocolate almond milk (recommend: Blue Diamond brand)
3 T soy protein powder
1 T flaxseeds
1 T honey

Mix well, on high, in a blender for 2 minutes. Enjoy the frothy yumminess!

Happy Eating!
Heather :)

Wheat-Free, Dairy-Free, Low Sugar Trail Mix Cookies

2009-01-25T21:00:00.000-08:00

When my local grocery store ran out of grain-sweetened chocolate chips, I had to get creative. So, I grabbed a bag of trail mix (with grain sweetened chocolate chips in it, along with dried cranberries and mixed nuts). The result? A delightfully delicious batch of trail mix cookies.

-1/2 c non-dairy butter, melted
-3/4 c sugar substitute (I use Splenda)
-1 organic egg
-1 t vanilla extract
-1/2 t baking powder
-1 3/4 c spelt flour
-1/2 t sea salt
-1 c trail mix

Preheat oven to 350 degrees. Beat butter, sugar, egg and vanilla in a bowl. Blend in flour, baking powder and salt. Stir well, until completely mixed. Fold in trail mix. Bake for 10-12 minutes until done.

Happy Eating!
Heather :)

Yummy Dairy and Sugar-Free Hot Chocolate Mix

2009-01-18T16:28:00.000-08:00

Boulevards Hot Chocolate is hands-down the best hot chocolate you will ever have. Seriously. It's produced by a family-owned business, so you can feel good about supporting our local economy. To top it off, all of their products are wheat-free. You just can't go wrong!

My favorite way to drink the dairy and sugar-free version? With unsweetened vanilla almond milk. My sister is a-okay with sugar, so she tried the dairy-free version and LOVED it as well.

These products are a must-try. And it's a perfect treat for Sunday mornings or when you find yourself snowed in. ;)

Happy Eating (and drinking)!
-Heather

Wheat-Free, Dairy-Free Veggie & Tofu Quiche

2009-01-11T21:42:00.000-08:00

I love pie. Which means I'm also a fan of quiche. With the cold days here to stay, I'm cooking up lots of warm, yummy food.

This is an easy recipe to follow. Use a premade spelt crust or use Pamela's Products recipe for a gluten-free crust.

Veggie & Tofu Quiche
4 organic eggs
1 1/2 c non-dairy cheese (I love Lisanatti's almond cheese, pepperjack)
1 c soy milk
1 T garlic salt
1/2 package chopped spinach (frozen)
1 c firm tofu, chopped
1 c veggies (I love shredding carrots, cherry tomatoes, asparagus)
1/2 small onion, chopped
1 T olive oil

Preheat oven to 350 degrees. Beat eggs, garlic salt cheese and soy milk together in one bowl. In a skillet, saute spinach, onions, tofu, veggies and olive oil. When veggies are golden brown, stir in with egg mixture. Pour into crust. Bake for 45-55 minutes until center of quiche is firm. Use toothpick to test. Cool and then eat.

Happy Eating!
Heather :)

Protein-Packed Homemade Bars

2009-01-04T18:36:00.000-08:00

After the holiday carb-fest, I'm looking for fun and sneaky ways to get in some more protein. Raw almonds don't always cut it! :)

Try this recipe in place of Luna or Cliff bars for added protein and less sugar.

Homemade Protein Bars
1 organic egg
1 t vanilla extract
1/2 c organic brown sugar
2 T nut butter (I dig Sunflower Seed butter)
1 c granola (I love Nature's Path Hemp Plus Pumpkin)
3 T soy protein powder
1/2 c dried cherries - no sugar added
1/2 c slivered almonds
1/2 c of another nut and dried fruit mix (I prefer cashews and dried apples)

Preheat oven to 350. Beat egg, vanilla, nut butter and brown sugar in medium sized bowl. Mix in granola, soy protein powder, nuts and dried fruit. Spray non-stick spray in a medium sized glass baking pan. Bake 30 minutes at 350.

If mixture is too crumbly due to nuts/fruit, add spelt flour to thicken.

Happy Eating!
Heather :)

Holiday Update to Wheat-Free, Dairy-Free & Low Sugar Blog

2008-12-20T22:54:00.000-08:00

Happy Holidays!

I've decided to change up my usual holiday routine, and will be laying on a sandy beach in the tropics. That means, unfortunately, I will not be blogging until Jan. 4th.

Enjoy this wonderful time of year!!!

Oh and check it out -- we made it as one of the "100 Best Natural Wellness Blogs." Woohoo!

Happy Eating,
Heather :)