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3wholepeasinourgfpod

Fennel, Apple, & Radish Romaine Boats

So, if you don’t follow on Instagram, these delicious, crunchy romaine boats were a fun creation for a raw dinner one evening in the pod.  With apple season in full swing, they are a great way to enjoy some delicious favorite Fuji, Gala, or Honey-crisp apples.  They’re healthy, healing, and super easy to throw together.  Winning!  

Fennel Apple and Radish Romaine Boats
Serves 4
A salad that you can enjoy without a fork!
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Prep Time
15 min
Prep Time
15 min
Dressing
  1. 1/2 cup EVOO
  2. 4 TBSP fresh lemon juice
  3. 2 TBSP unfiltered, with the mother, balsamic vinegar
  4. 1/2 tsp salt
  5. pepper to taste
Salad
  1. 2 heads of organic romaine, washed and separated
  2. 1 large fennel bulb trimmed, and thinly sliced
  3. 1 large red apple, cored and thinly sliced
  4. 12 red radishes, thinly sliced
Topping
  1. 1/3 cup raw walnuts
  2. 1/3 cup crumbled goat cheese (organic or not treated with rBST) -omit if vegan
Instructions
  1. Toss all dressing and salad ingredients (minus the romaine) into a bowl or jar with tight fitting lid and shake well to mix. Arrange your romaine pieces onto a large plate or platter and then spoon apple salad mixture equally into each romaine boat. Sprinkle with walnuts and optional goat cheese crumbles. Enjoy!
Adapted from Cooking Light
Adapted from Cooking Light
3 Whole Peas in our Gluten Free Pod http://www.3wholepeasinourgfpod.com/

Best Vegan Broccoli Mac N Cheese

 

Creamy and comforting, this dish is so delicious!  Sparked by gluten free kid one evening when he wanted mac n’ cheese for dinner….this happened.  Long gone are the days of Kraft and Velveeta mac in this pod, and while trying to eliminate our dairy, we so had to think up something and think it up quick!  Annie’s brand gluten free mac is an alternative, yet with dairy nonetheless.  We absolutely LOVE their gluten free vegan mac (no dairy!!), however SO hard to find unless you’re at a very specific Whole Foods when it just so happens to be in stock.  Hmmm…we needed our own easy, homemade version to make whenever we wanted and now you can too!

                                          Making the sauce!

 

Vegan Broccoli Mac N Cheese
Serves 5
A delicious creamy kid-friendly (and adult!) macaroni and cheese recipe PLUS the veggies
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Ingredients
  1. Half of one sweet potato, peeled and cubed
  2. 1 cup orange and yellow carrots, chopped
  3. 1/4 cup yellow onion, chopped
  4. 1 clove garlic, chopped
  5. 2 cups filtered water
  6. 1-2 cups steamed broccoli
  7. 1/3 cup soy-free Earth Balance buttery sticks
  8. 1/2 cup Bragg's nutritional yeast flakes
  9. 1/2 tsp turmeric (less if you don't like the taste of this spice)
  10. 1 tsp sea salt
  11. dash of black pepper
  12. 3 Tablespoons flax or rice milk
  13. 1 box of gluten free macaroni, cooked according to package directions
Instructions
  1. In a medium sauce pan, bring potato, carrots, onion, garlic and water to boil for 15-20 min., until potatoes and carrots are cooked and soft (DO NOT DRAIN WATER).
  2. Turn burner to low and add in your "butter", nutritional yeast, turmeric, salt, pepper and milk. Stir until all butter spread is melted. Pour this mixture into your blender and blend until creamy. Pour cheese sauce over your cooked noodles, toss in the steamed broccoli, stir and serve!
Adapted from The Bold Vegan
Adapted from The Bold Vegan
3 Whole Peas in our Gluten Free Pod http://www.3wholepeasinourgfpod.com/

Vegan Sizzling Black Bean & Sweet Potato Fajitas

 

Who doesn’t love fajitas?  These complete your Taco Tuesday or well, even your Meatless Monday!  With clean ingredients, all the flavor of a fajita plus none of the guilt, corn, gluten, dairy, or other junk (wow!), this fajita will knock your socks off!  We use homemade easy peasy Ottos Cassava Flour to make our vegan tortillas, however if you’re not strict vegan and just love a good fajita, Siete Foods coconut and cassava shells from Whole Foods are a delicious, pre-made shell to have on hand for convenience.

 

 

Cassava Flour

 

Grain Free option (NOT vegan)

Seriously though, if you’ve never made the cassava shells, they are SO simple and quick!  With literally a few ingredients, they have become a favorite around here.  Now, we don’t have the luxury of a tortilla shell maker just yet, so we improvise with an upside down bowl and a butter knife to cut around the bowl edges (haha), creating that perfect round shell shape and you can too.  Whether it’s Wednesday or Saturday, Monday, or Tuesday, here’s the delicious recipe so that you may enjoy these sizzling fellas any day of the week!

Sizzling Black Bean & Sweet Potato Fajitas
Serves 4
A delicious way to enjoy fajitas, vegan style and gluten free
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Prep Time
15 min
Cook Time
10 min
Total Time
25 min
Prep Time
15 min
Cook Time
10 min
Total Time
25 min
Ingredients
  1. 1 red pepper
  2. 1 orange pepper
  3. 1 sweet onion
  4. 1 TBSP olive oil
  5. gluten free fajita seasoning of choice (We use homemade)
  6. 1 sweet potato
  7. 1 can of refried black beans or plain (your preference)
  8. 6-8 grain free tortilla shells (Ottos)
Instructions
  1. Cut sweet potato into quarters and steam for approximately 15-20 minutes until soft. Chop peppers and onions fajita style. While potato is steaming, heat up your re-fried beans on low in a saucepan until warm and start the veggies in a heated pan with the olive oil. Saute the veggies until soft or to your liking and sprinkle fajita seasoning over the veggies.
  2. Finally, when potato becomes soft, peel off the skin and mash until pureed. Now it's time to layer the sweet potato mash, and warm beans in your shell and pile on the fajita veggies. Top with some cashew sour cream, guacamole, pico and/or green onion if you choose, or enjoy plain. Zest with lime and instant party in your mouth.
Notes
  1. Our guacamole and pico can be found on the site too!
3 Whole Peas in our Gluten Free Pod http://www.3wholepeasinourgfpod.com/
                  Steaming our sweet potato….

 

Our favorite brand of black beans…

 

                        Heating up the re-fried beans…

 

                                                Our fajita veggies!
                           Dig in!

 

 

Baked Powdered Sugar Donuts (Vegan/Gluten Free)

Donuts!!  Starting a gluten free life, I thought donuts could never happen again.  Living a gluten free life, I was determined they would (on occasion)!  

Whether you’re vegan or gluten free, these sweet, tasty donuts are a delightful treat.  Goodbye Hostess, and Hello to healthier donuts, that you won’t even have to feel guilty about eating.  Bonus, they’re quick and easy to make!  All you need is a donut baking pan and a few simple ingredients and these donuts are about to happen in your home.  Posted just in time for a perfect Mother’s Day brunch addition, these are truly to be a hit, hooray.  In fact, the recipe is simple enough, maybe even dad and the little(s) could make them for you.  Now we’re talking!  Enjoy!

Baked Powdered Sugar Donuts
Homemade baked donuts lightly dusted in powdered sugar
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Donut Mix
  1. 3/4 cup rice flour (We use Bob's Red Mill)
  2. 3/4 cup all-purpose GF flour
  3. 1/2 cup coconut milk
  4. 1/4 cup coconut sugar
  5. 1/4 cup organic brown sugar
  6. 1 1/2 tsp baking powder
  7. 1 tsp cinnamon
  8. 1 tsp organic Apple Cider Vinegar
  9. 1 flax egg (1 TBSP to 3TBSP warm water)
  10. 1/2 cup vegan butter melted (divided)
Donut Topping
  1. 1 cup organic powdered sugar
Instructions
  1. Prepare flax egg, set aside. Preheat oven to 350 and spray your donut pan. Mix all ingredients together, being sure to include only 1/4 cup melted butter. (Reserve the other 1/4 cup for coating and dipping the donuts later). When batter becomes a thick consistency, divide into donut pan, using a spoon to smooth batter evenly around each mold. Bake for 13-15 min, until firm and set. Allow to cool in pan for 3 minutes before transferring to cooling rack. Once cooled, place 1/4 cup melted vegan butter in bowl and your powdered sugar in a ziploc baggie. Dip donuts, one at a time in the butter and then the powdered sugar, shaking around the bag contents until donut is fully dusted with sugar. Transfer to serving dish. Best enjoyed same day!
Adapted from Haley Ferretti
Adapted from Haley Ferretti
3 Whole Peas in our Gluten Free Pod http://www.3wholepeasinourgfpod.com/

 Finding a gluten free donut shop is next to impossible, and ordering them online is pricey.  These simple donut treats can be made anytime right in your kitchen.  

Happy Mother’s Day!

Creamy Southern Slaw

This recipe is the perfect excuse to tie cabbage into your diet (in case you needed one:).  Rich in phytonutrient antioxidants, this is one “cool” season leafy vegetable and in coleslaw, it truly makes for a delicious spring and summer side dish.  The recipe happened one afternoon when we were asked to bring coleslaw to a neighborhood fish fry.  Let me tell you, it was a little bit intimidating making this dish for native southerners and we are by no means coleslaw experts.  Let’s face it, the earliest memories I had of coleslaw from childhood were that of the side dish that came along with your 3 piece meal at Kentucky Fried Chicken.  I’m quite confident, nothing about that meal was good for me nutritionally.  

Well, the good news, we’ve been asked to bring this dish again, and again as a dish to pass the following two times after that!  It is the exact recipe that we came up with that day and I promise, you won’t have to question whether the ingredients are real.  

Who knew our northern roots could make coleslaw taste delicious for the southern palate?  Anyhow, we hope you enjoy it as much as we, and well, our neighbors do:).

Creamy Southern Slaw
Serves 12
Clean Crunchy, Creamy Cole Slaw **free of gluten, dairy, soy, corn
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Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
Dressing
  1. 1 cup avocado mayo
  2. juice of 1 1/2 small organic lemons (approx 3 TBSP)
  3. 3-4 TBSP organic cane sugar
  4. 2 Tablespoons of Braggs Apple Cider Vinegar
  5. 1 tsp black pepper
  6. 1/2 tsp sea salt with iodide
Salad
  1. 2 16oz. bags of organic chopped cabbage and carrots or approx 32oz of green and red cabbage and carrots combined
Instructions
  1. Mix all dressing ingredients together and whisk until combined in a large bowl. Slowly add in cabbage, one bag at a time until all is evenly coated. Refrigerate for 1/2 hour and serve same day.
Notes
  1. Leftovers can be refrigerated, however dressing becomes runnier as it sets, yet still tastes delicious
Adapted from All Recipes
Adapted from All Recipes
3 Whole Peas in our Gluten Free Pod http://www.3wholepeasinourgfpod.com/
 

Raspberry Banana Green Power Smoothie

Tis’ the month for green and since little man doesn’t so much prefer mint (and there are already thousands of Shamrock Shake adaptations out there), we’re bringing you a simple, sweet and powerful festive green smoothie to incorporate into your diet this month.  It is amazingly kid friendly as well.  We created this smoothie one day before P’s basketball game and he slurped it down like it was his job.  It is honestly soo easy, and soo yum.  Plus, it can be thrown together in a matter of seconds, blend it up and serve.  You most likely already have many of these ingredients in your home right now and your littles will love it too!

Raspberry Banana Green Power Smoothie
Serves 1
A thick and creamy green smoothie full of flavor and nutrition
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Prep Time
5 min
Prep Time
5 min
Ingredients
  1. 1 handful organic spinach
  2. 1/2 avocado
  3. 1 frozen banana
  4. 1 cup almond milk (or other dairy free sub of choice)
  5. 2 tbsp raw honey
  6. 1 cup raspberry flavored coconutmilk yogurt
Instructions
  1. Blend all until smooth and serve chilled.
Notes
  1. Do ahead: freeze banana, can also be made with regular banana, smoothie texture just won't be same
3 Whole Peas in our Gluten Free Pod http://www.3wholepeasinourgfpod.com/

 

I “Heart” Kale

If you haven’t tried kale chips yet, drop everything and go buy some delicious, organic kale because they have to happen now.  Seriously like now, in your house… today.  These are super food chips you won’t feel guilty about consuming and they deliver so many health benefits that your body will thank you.  They are SO simple to make and you can explore with numerous different flavor varieties.  Hooray kale!

We have been on such a “kale kick” in our pod this month.  Sauteed for a dinner side or mixed in our smoothies and salads, are just a few ways we’ve enjoyed it.  It wasn’t until looking for a late night snack one evening, that we decided it was time to make our own homemade kale chips.  Enough of buying the chips, let’ s make them!  After all the green bunch was blatantly staring us right in the face, as if calling out to us from the veggie hydrator, screaming “bake me”!!  

These chips are low in calories, high in iron and vitamin K, C, and calcium and combined with kale’s anti-inflammatory powers and antioxidants, your body, particularly your heart and liver will thank you!  Purple or green, consuming kale is an easy way to provide cardiovascular support and detox the body.  For more on kale, there are 10 great benefits of eating this leaf cabbage outlined on MindBodyGreen.  Have we convinced you to make these yet? 🙂  They.  taste.  awesome.  

Homemade, Baked Lemon Dill Kale Chips
Serves 2
A crunchy, healthy, clean-eating chip packed with flavor and goodness
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Prep Time
5 min
Cook Time
25 min
Total Time
30 min
Prep Time
5 min
Cook Time
25 min
Total Time
30 min
Ingredients
  1. 1 TBSP avocado oil or coconut oil
  2. large bunch of kale, cleaned and chopped
  3. couple sprigs of fresh dill, chopped or 1/4 tsp dry dill weed
  4. juice of 1/2 lemon
  5. garlic salt= sprinkle to taste
  6. handful of pumpkin seeds for garnish
Instructions
  1. Preheat oven to 200. Clean and rinse your kale and chop, cutting off the stems to gain cut leaves. Place in a bowl and add the seasonings. Toss until well combined. Line a pan with parchment paper and coat with 1/2 of the avocado oil. Layer seasoned kale leaves onto the parchment and zest with remaining avo oil and lemon. Bake on low heat setting for 20-25 minutes or until kale is crispy. Remove from oven and place onto a paper towel to catch excess oil. Optional: sprinkle with sea salt and garnish with raw pumpkin seeds. Serve chips warm or cooled.
Notes
  1. Best consumed fresh, same day.
3 Whole Peas in our Gluten Free Pod http://www.3wholepeasinourgfpod.com/
Now let’s show our body some love this Valentine’s Day, and nourish it with kale chips.  Happy Valentine’s Day!

Not So Spicy, Crispy Orange Chicken

Love, LOVE, LOVE this meal.  The family begs for it weekly.  We adapted this recipe when I had to eliminate tomato from my diet and it seriously tastes oh SO good.  The dish is gluten, dairy and nut free and can be a low carb meal when paired with cauliflower rice.  We’ve also offered up a low-glycemic adaptation.  The chicken is crunchy, saucy and just so satisfying.  You won’t miss take out again, promise.  When zested with citrus, it delivers a punch that will have your taste buds begging for more and this orange chicken will soon become a family favorite everyone will crave.  

Not So Spicy, Crispy Orange Chicken
Serves 4
A little touch of sweet and a lot of sticky, this chicken is over the top delicious
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Prep Time
25 min
Cook Time
30 min
Total Time
55 min
Prep Time
25 min
Cook Time
30 min
Total Time
55 min
Ingredients
  1. 1/4 cup fresh squeezed orange juice OR non-gmo juice NOT from concentrate
  2. 3 tablespoons gluten free soy sauce
  3. 3 tablespoons apple cider vinegar
  4. 3/4 cup organic brown sugar or substitute coconut crystals for low-glycemic
  5. 2 boneless skinless organic chicken breasts, diced
  6. 3 organic eggs, beaten
  7. 1 cup non-gmo cornstarch (We like Clabber Girl brand or Rumford)
  8. 3/4 teaspoon salt
  9. 1/2 teaspoon black pepper
  10. 3/4 cup organic coconut oil for frying
  11. 1/2 cup non-gmo canola oil for frying
  12. Mandarin orange for garnish and zesting
  13. Optional: sesame seeds, green onion
Instructions
  1. In a large skillet, heat coconut oil and canola oil over medium heat. While oil is heating, add beaten eggs to a medium size bowl. In a separate bowl, combine the cornstarch with your salt and pepper. Now dip the chicken pieces individually in the egg and then the cornstarch mixture, coating each piece. Place the coated chicken pieces in the oil and fry until your battered pieces turn golden brown, flipping half-way through. While the chicken is browning, preheat the oven to 425 and make the sauce. In a pot, combine the fresh squeezed juice with the gluten free soy sauce, brown sugar and apple cider vinegar. Heat until boiling and set sauce aside.
  2. Now transfer the cooked chicken onto a plate with a paper towel (to catch excess oil) and then place into a baking dish (approx. 9x9). Finally, pour sauce over chicken and bake for 15 minutes, stirring every 5 minutes to evenly coat the chicken pieces.
  3. Serve over cauli rice for low carb option or sticky rice if desired. Garnish your dish with sesame seeds and green onion if you choose. Zest chicken with mandarin juice, or zested orange peel for added citrus flavor just before serving.
Adapted from Tablespoon
Adapted from Tablespoon
3 Whole Peas in our Gluten Free Pod http://www.3wholepeasinourgfpod.com/

 We often pair our chicken with cauli-rice and sugar snap peas or edamame.  

 

 

If you’d like to try out our ingredients for reference, we’ve included a helpful photo below…. 
 

Also, if you don’t have access to some of these cleaner products near you…we’ve found a few of them online for you!

Rumford Corn Starch 

Coconut Oil

Wholesome Light Brown Sugar

Gluten Free Soy Sauce

Redmonds Real Salt

Organic Canola Oil

Bragg Apple Cider Vinegar

 

                                   Here…the chicken frying up in coconut oil

 

                            Pouring the prepared sauce over the fried chicken

 

 

 

Dinner is served.  Enjoy! 

 

Cinnamon Sugar Pecan Mini Muffins featuring Among Friends Baking Mix

Cinnamon Sugar Pecan Mini Muffins
A tasty bite sized cinnamon gluten free muffin packed with a nutty kick
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Ingredients
  1. 1 mini muffin pan
  2. 1 package of Francie's Make It Your Own Cinnamon Sugar Muffin Mix
  3. 3 organic eggs
  4. 1 cup lowfat buttermilk(we use 1 T lemon juice mixed with 1/3 cup non-dairy milk and 6 T vegan buttery sticks...could also sub with ghee)
  5. 6 TBSP unsalted butter
  6. 1/3 cup chopped pecan halves
For Cinnamon Pecan Sprinkle Topping
  1. 1/4 cup organic cane sugar
  2. 1 tsp ground cinnamon
  3. 1 TBSP melted ghee for drizzling
  4. 24 additional pecan halves for topping the minis
Instructions
  1. In a small bowl, combine the cane sugar and cinnamon thoroughly. Set aside. Next, preheat the oven to 350 and prepare Francie's Cinnamon Sugar Muffin Mix as directed on the package. Mix the chopped pecan halves into the batter until well combined, reserving the other 24 pecan halves for later. In your greased mini muffin pan, pour the batter into the cups until approximately 3/4 full. Now lightly sprinkle a dusting of cinnamon sugar mix onto the unbaked tops of each muffin and add a pecan half to top them off. Bake muffins as directed. (minis take approx 1/2 the time)
  2. Upon pulling the muffins out, lightly drizzle melted ghee atop each muffin and sprinkle remaining cinnamon sugar mix to your liking. Allow to cool, enjoy!
Adapted from Among Friends Baking Mixes
Adapted from Among Friends Baking Mixes
3 Whole Peas in our Gluten Free Pod http://www.3wholepeasinourgfpod.com/
 This recipe is fast, easy, and oh so delicious!  The way we make it, it is also dairy free in addition to being gluten free.  We think these minis make for great morning breakfast delights and we even like to freeze half of the batch to thaw out and devour some other time.  Bonus: they make for great school lunch treats as well, being the perfect size and mouth-poppable.  The pecans are both mixed in and topped for the mature taste buds in this pod, and gluten free kid loves his plain with our cinnamon sugar blend sprinkled on.  

 

A very special thank you to Among Friends Baking Mix for inviting us to join their Francie’s Make It Your Own contest and subsequently selecting us as a runner-up winner back in 2016 for this exact recipe.  If you haven’t checked out this amazing company’s products yet, DO IT!!!  http://amongfriendsbakingmixes.com/   You’d be missing out if you didn’t.

P showing his appreciation for our prizes

Their mixes make baking easy and well, honestly, we haven’t met a mix we didn’t like.  Being on a strict gluten free diet, we often make so many things from scratch which can become very time consuming!  It is such a lifesaver to have a quick mix, that is equally delicious as if from scratch and also safe to eat.  Their products are also whole grain and real ingredient based!  They are gluten free certified and non-gmo verified (applause).  The company, started by two sisters, is also near and dear to my heart because well, they are Michigan based, where we were born and raised.  Go Green!  P’s favorite mix is Darcy’s Delish Old Fashioned Chocolate Chip Cookie Mix, and my personal fave is Suzie Q’s Oatmeal Chocolate Chip, so satisfying and tasty!!!  When we serve these tasty oatmeal cookies, even the guests that are not gluten free ask us for the recipe and are ultimately surprised when I reply that it is a purchased mix.  Sometimes if we get real lucky, we can find certain mixes here in the south at our local Target, however the products are always available online.   The mix we use in our “make it your own” muffin recipe is Francie’s Make It Your Own Cinnamon Sugar Muffin Mix.  

Winners! “Mom, we got a package! I think it’s cookie mix!!!”

 

 

 

Want to try our favorite un-bleached baking muffin liners when making these yummy bites, or any favorite muffin recipe?  The brand, If You Care, has a variety of quantities and sizes to choose from, including mini liners and regular size, perfect for your homemade cupcakes too.  Simply click to purchase on Amazon.  They also sell parchment paper  that is unbleached, FSC certified, compostable and chlorine-free, woot!

So what’s your favorite way to “muffin”?  🙂  

If you love what you read, don’t forget to subscribe off to the right, for more FREE delicious gluten free recipes, straight to your inbox!

 

Raspberry Ganache Pie

It’s here, the last post of 2016!  I just can’t even believe how incredibly fast 2016 zoomed by.  Who’s with me?!

We devoured this deliciously, rich pie with family gathered around the Christmas dinner table and we can’t help but think what a fabulous dessert it would be to ring in the New Year with as well.  This tasty ganache spin is both gluten and dairy free, as well as nut free.  Our recipe for this amazing chocolate concoction is included below.

 

 

 

 

 

 

 

 

 

 

 

 

 

Raspberry Ganache Pie
Serves 10
Rich mixture of chocolate and cream topped with glazed raspberries- gluten and dairy free
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Ingredients
  1. 8 oz. allergy friendly semi-sweet chocolate, chopped
  2. 1 cup coconut cream- just the solid portion, drain liquid
  3. 5 TBSP organic seedless raspberry jam, divided
  4. 1 ready to use chocolate crumb crust- we used Mi-Del chocolate graham crust, or do ahead-prepare and bake your own chocolate graham crust with 2 cups crushed gluten free Chocolate grahams and 4 TBSP melted, non-dairy butter
  5. 2 cups fresh, organic raspberries
  6. 1 TBSP water
Instructions
  1. MELT the chocolate and cream together over the stove-top or in a double boiler, stirring every 30 sec. until melted. Beat with a whisk until mixture is well blended and stir in 2 TBSP of jam.
  2. POUR this mixture into the prepared crust and refrigerate for 4 hours.
  3. Arrange berries on top of pie. Microwave remaining jam and water in small microwaveable bowl for approximately 30 seconds, stir until mixed. Brush onto berries. Keep refrigerated or freeze if making ahead.
Notes
  1. Can be prepared up to 2 days prior, simply place in refrigerator to thaw for a couple hours before serving.
3 Whole Peas in our Gluten Free Pod http://www.3wholepeasinourgfpod.com/
The result is a smooth, sweet, decadent treat with a glossy finish.  We promise you won’t miss the dairy, or the gluten and it almost looks too incredible to eat, almost.  🙂

 

Here are a few photos of the products we used for reference:

The Crust
Seedless Jam

All the best in the New Year friends!