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

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

Cauliflower Fried "Rice"

OK, so this isn't exactly like eating rice, but it sure is delicious!  I typically wouldn't roast or steam cauliflower to eat, my preference has always been broccoli.  Cauliflower has been used in numerous recipes in place of potatoes and rice for a few years.  I decided to give it a whirl and loved the result!

I remember making fried rice as a kid with the left over rice from Chinese food.  It just wasn't complete until you fried the egg and drizzled the hot pepper oil over it to give it a kick.  I haven't had rice like that in years, like many years!  That's just not something I'd ever order out due to all the vegetable oil they use and the soy sauce being full of gluten.  Soy sauce is not an option anymore since it contains gluten.  I used Coconut Aminos instead and think it tastes similar to soy sauce...from what I remember.

Coconut Aminos is a soy-free sauce, containing 17 amino acids, is dark, rich, and salty. It is made simply from raw coconut tree sap and sun-dried sea salt.  It is naturally gluten free and lower in sodium than soy sauce.  It is great for salad dressings, dips and any Asian inspired recipe that calls for soy sauce!

Recipe: Cauliflower Fried "Rice"

Ingredients

• 1 head of cauliflower, chopped
• 3 eggs
• 1/4-1/2 cup onions, chopped
• 1-2 bunches green onions, chopped white and green parts
• 2 cloves garlic, minced
• 1 tbsp refined coconut oil
• 1 tbsp toasted sesame oil
• 2 tbsp Coconut Aminos
• 1-2 tsp Hot Pepper Sesame Oil
• dash of salt if desired (I didn't use, coconut aminos are salty enough for me)

Instructions

1. Steam the cauliflower until very soft
2. Use a  potato ricer or food processor to turn cauliflower into "rice" pieces and set aside
3. Whisk the 3 eggs and add to an oiled (coconut oil) medium sized hot skillet
4. Scramble the eggs until they are still slightly wet and place in a bowl.
5. Clean the skillet, add coconut oil and saute the onions and garlic until onions are translucent
6. Add the cauliflower and green onions and fry on medium high heat so cauliflower starts to brown
7. Stir occasionally and add in the egg and toasted sesame oil once the cauliflower is getting to desired brownness
8. Remove from heat and add in Coconut Aminos and drizzle with the Hot Pepper Sesame Oil, stir until combined

Variations:Feel free to add chicken or extra vegetables such as peas, carrots, shredded cabbage or sprouts.  You can also top with some toasted sesame seeds if you want.Quick Notes:

You can find Coconut Aminos in the Asian aisle at Whole Foods or Vitamin Cottage or online.

Let us know if you can get your kiddos to eat this vegetable!

Kate's Healthy Cupboard - Gluten Free Recipes

Spiced Sweet Potato Fries

Homemade french fries are definitely grain free but I choose not to eat white potatoes.  I do not miss them when I can enjoy sweet potato fries instead!  Sweet potatoes are full of nutrients, including antioxidants, anti-inflammatory nutrients, and blood sugar-regulating nutrients.

Soggy or not, I love these fries.  One way to avoid mushy fries is to soak the potatoes. Sounds weird since you'd think you are creating more moisture.  Soaking will pull out the starch, which reduces the water content.  Less water means less steaming the oven.

These guys can be fixed so many ways, with so many different flavor profiles.  They can sweet and turned into dishes that are basically desserts or they can be savory with a bit of spice.  I went with a spice blend for these, but I looooove these fries just with sea salt.  You really can't go wrong with whatever you toss on these, get creative!

Recipe: Sweet Potato Fries

Ingredients

• 2 medium sweet potatoes, peeled, soaked* and sliced into fries (you can try a mandoline, but my really high quality one had a hard time slicing them)
• 1 tbsp refined coconut oil or macadamia nut oil*
• 1/2 tsp sea salt
• 1/2 tsp chili powder
• 1/4 tsp cumin
• couple dashes of cayenne or more for spicier

Instructions

1. Place potatoes in a bowl and toss with oil.  Make sure all the fries get coated
2. Sprinkle seasoning over the fries and toss again
3. Place fries on parchment lined cookie sheet(s)
4. Bake at 475 for about 15 minutes. Flip fries half way through to get more than one side browned

Quick notes

*A lot of recipes call for olive oil. Olive oil is not a high heat oil and these are baking at 475.  If the olive oil is inside a recipe such as meatloaf, it's fine because the internal heat will not reach 475.

*Soak the potatoes for at least 30 minutes.  You can read why in the second paragraph above.  Too much oil does keep them from getting crispy.  If you prefer crispier fries, you could use less oil or try spraying the fries with Spectrum Coconut Oil Cooking Spray.  They cook faster and will be a bit drier inside.

Variations

These are great with just salt or you could go with a sweet approach. Try a little cinnamon or a pumpkin pie spice blend.

Let us know how you spice them!!

Kate's Healthy Cupboard - Gluten Free Recipes

Garlic Squash "Bread"

Ok, I'm not going to lie, this doesn't taste anything like glutinous garlic bread.  The recipe is so similar to garlic bread but just on squash and I couldn't think of anything else to call it.  I absolutely love summer squash and eat it on a regular basis either sauteed or as oven fries.  This is an easy way to add some vegetables to your meal and can be spruced up with some freshly grated parmesan or mozzerella cheese if you can tolerate dairy.  I can't but it sure does sound good!!

Recipe: Garlic Squash "Bread"

Ingredients

• 2 large yellow summer squash
• 1-2 tbsp extra-virgin olive oil or organic butter, melted
• 3-4 garlic cloves, crushed
• 2 tbsp fresh parsley, chopped
• sea salt to taste

Instructions

1. Slice the squash lengthwise in half like you would with garlic bread. Then cut each half in half again
2. Place on a greased cookie sheet and brush oil or melted butter on the top of each piece
3. Sprinkle the garlic and sea salt onto each piece (add cheese at this time)
4. Bake at 400 for about 8 minutes then remove to add parsley. Turn to oven to broil and place squash back into the oven for 2-4 more minutes until browned

I know this may not be bread, but at least after you eat 4 pieces you won't feel guilty and bloated!!

Kate's Healthy Cupboard - Gluten Free Recipes

Dairy Free Homemade Ranch Dressing and Dip

Ranch dressing can be used for so many different things, dips, spreads, salads and more!  Now that I have a healthy mayo option, I want to enjoy ranch again.  Now vegetables don't have to be so boring and plain!  This is such an easy recipe once you have the mayo made.  I used this as a way to dress up chicken into a yummy chicken salad, recipe to follow.

Recipe: Dairy Free Ranch Dressing & Dip

Ingredients

• 1/2 cup Homemade Mayo*
• 1/4 cup plain non-dairy milk* (I used Homemade Almond Milk)
• Heaping 1/4 tsp chives
• Heaping 1/4 tsp dill weed
• 1/4 tsp parsley
• 1/8 tsp garlic powder
• 1/8 tsp onion powder
• Sea salt and pepper to taste

Instructions

1. Combine all of the ingredients in a bowl and mix until well combined.

Variations

*Greek Yogurt may work if you can tolerate dairy

*Use less milk if you want a thicker dip

Let us know how you enjoy your ranch!

Kate's Healthy Cupboard - Gluten Free Recipes

Cashew Bok Choy

So often I wonder how people don't like vegetables.  There are so many delicious healthy ways to fix them and doctor them up.  I have ventured out of my steamed broccoli and asparagus days.  Still love them both, but needed some variety!

Toasted sesame oil adds a yummy kick to dishes and this has become a favorite drizzle oil for me.  Sesame oil is not a high heat oil and is most beneficial when added once food has been removed from heat.

Recipe: Cashew Bok Choy

Ingredients

• 1 lb bok choy
• 1 Tbsp coconut oil (refined or virgin if you want a coconut flavor)
• 1 1/4 cups chopped green onions (white and green parts)
• 3 garlic cloves, chopped or pressed
• 1 1/2 Tbsp toasted sesame oil
• 1/2 cup roasted unsalted cashews*
• Celtic sea salt to taste
• Red pepper flakes to taste

Instructions

1. Chop bok choy into 1/2 inch pieces, leaves included
2. Heat the coconut oil in a large pan on medium high heat and add the onions
3. Once the onions have cooked for a minute add the garlic and bok choy and cover for about 3 minutes. Bok choy will wilt like kale and spinach do
4. Take the lid off and turn the heat to low and let it cook for a few minutes longer
5. Remove from heat, drizzle the sesame oil, salt and red pepper flakes
6. Add in the cashews

Quick notes

*I use raw cashews, but you can buy roasted. Regardless, you need to roast or re-roast them in the oven. Bake at 450 on a dry cookie sheet for about 5-7 minutes until brown.

Makes about 4 servings

I love making spinach and kale this same way.  Just wilt it and drizzle with oil and spice!  Let me know what variations you come up with!

Kate's Healthy Cupboard - Gluten Free Recipes

Oregano Roasted Brussels Sprouts

Roasted brussels sprouts are one of my favorite cooked vegetables.  Any way you spice them, I'll like them!  I saw a recipe for Oregano Brussels Sprouts from 101 Cookbooks and had to try it.  I made a few changes and loved the way they came out.

Recipe: Oregano Roasted Brussels Sprouts

Ingredients

• 1 1/2 lbs brussels sprouts
• 1/4 cup extra virgin olive oil
• 1/4 cup refined coconut oil (no coconut flavor or use all olive oil)
• 1/2 cup fresh oregano
• 1/2 cup fresh parsley
• 4 cloves of garlic
• 3/4 tsp Celtic sea salt

Instructions

1. Cut off stems of the sprouts and cut in half or quarters depending on their size and place in a mixing bowl
2. Add oils, oregano, parsley and garlic to a food processor and pulse until herbs and garlic are very small pieces
3. Pour mixture over the sprouts and mix well so all sprouts are covered
4. Add salt to the mixture and stir
5. Spread the sprouts out on a cookie sheet and bake at 400 for about 25-30 minutes depending on the size of the sprouts. Stir them after 15-20 minutes

Makes about 4 servings

The browner and crispier the better.  Make sure to scrape the cookie sheet with a spatula to get all the garlic and herbs that are stuck on it.  Enjoy!

Kate's Healthy Cupboard - Gluten Free Recipes