This muffin recipe* is from my friend Chloe who I have known since we were kids in elementary school. Today, Chloe is a registered dietitian (RD) and owns a nutrition consulting business in Cambridge, MA. She has a firefighter husband, four kids and two dogs. I saw Chloe as a client when I was trying to lose some weight a few years ago and she helped me immensely by giving me a plethora of recipes that are both healthy, guilt-free and delicious. You will see many more of Chloe’s recipes on my blog as I have time to upload them. I think these muffins are ingenious— They are gluten-free, dairy-free, paleo-friendly and are an easy way to get some extra veggies. They also have no added sugar with the exception of maple syrup. They have just a touch of sweetness.
*Alternately, you can put the batter in a loaf pan lined with parchment paper and turn this intro bread instead of muffins.
Preparation Time: 30 minutes
Cooking Time: 35 minutes
Ready In: 1 hr 5 minutes
Makes 10 servings (depending how large your muffin tins are)
Ingredients:
- 1/4 cup maple syrup
- 4 eggs (separated)
- 1/4 cup coconut oil (melted)
- 1 tablespoon vanilla extract
- 1 cup almond flour
- 1/4 cup coconut flour
- 1 1/2 teaspoons baking powder
- 1 tablespoon ground flax seed
- 1 tablespoon hemp seeds
- 1/4 teaspoon sea salt
- 1 carrot (grated)
- 1 zucchini (grated)
Instructions:
- Preheat oven to 350 F. Grease a muffin tin or line one with muffin cups.
- In a bowl, whisk together maple syrup, egg yolks, melted coconut oil and vanilla extract.
- Add dry ingredients to the wet mixture and combine thoroughly.
- Add grated carrot and zucchini. (Note: If it is too wet, add more coconut flour. If too dry, add 1 tablespoon warm water at a time).
- Using a handheld or stand mixer, whisk egg whites until stiff peaks form. Gently fold egg whites into batter.
- Scoop batter into muffin cups and bake for 35 minutes or until a toothpick comes out clean. Let cool before serving.
Tags: Dairy-Free, Gluten-Free, Vegetarian
If you are looking for a healthy way to satisfy your sweet tooth, these Coconut Date Balls may do the trick! As Ellie Krieger says, they have “no added sugar” because all the sweetness comes from the dates themselves. Ready within minutes, they are fun to make with kids or just by yourself when you are craving a late afternoon snack or dessert. I am a huge fan of Ellie Krieger and have been making these every week since I saw the video on her website. You would never guess they are gluten-free, dairy free and vegan.
Preparation Time: 5 minutes
Cooking Time: N/A
Ready In: 10 minutes
Makes 8 servings (serving size: 3 balls)
Ingredients:
- 3 tablespoons shredded, unsweetened coconut
- 7 ounces pitted dates
- 3 tablespoons whole, natural almonds
- 1/2 teaspoon ground cinnamon
- 1/8 teaspoon salt
Instructions:
- Place the coconut on a small plate.
- Place the dates, nuts, cinnamon and salt in the bowl of a food processor and process until finely chopped.
- Using a rounded teaspoon of the mixture, press it into a ball with your fingers, then roll the ball into the coconut, pressing down somewhat so the coconut adheres.
- Repeat with the remaining mixture and coconut.
Tags: Dairy-Free, Gluten-Free, Vegetarian
This casserole is one of my favorite weeknight dinners. If you prepare the baked eggplant ahead of time, it’s very quick and easy to put together. The spices are what really make the Mediterranean flavors come out- a nice twist on eggplant if you want to try something besides eggplant parmasan and don’t mind going non-vegetarian. Eat it as a stand-alone entree or with rice (or cauliflower rice if you are on a keto or other low-carb diet). It’s so delicious you will find it hard to believe it isn’t packed with carbs!
Preparation Time (not including pre-roasting the eggplant): 30 minutes
Cooking Time: 30 minutes
Ready in: 1 hour
Makes 4 servings
Ingredients:
- 1 medium eggplant, oven-roasted (see Baked Eggplant recipe)
- 1 tablespoon olive oil
- 1/2 cup diced onion
- 2 garlic cloves, pressed
- 3/4 pound ground lamb
- 1 teaspoon ground cumin
- 1/4 teaspoon ground cinnamon
- 1 teaspoon sweet paprika
- 1/4 teaspoon chili powder
- Salt and pepper to taste
- 1 (14 1/2-ounce) can Muir Glen diced tomatoes, including juice
- 1/4 cup crumbled feta cheese
- 1/4 cup grated Parmasan cheese
Instructions:
- Prepare the eggplant and set aside. Preheat the oven to 375F. In a large skillet, heat the olive oil and when it’s hot, add the onion. Saute the onion until it’s soft, then add the garlic and saute another minute. Remove the onion mixture to a bowl and return the skillet to the heat.
- Crumble the lamb into the hot pan and saute until it’s beginning to brown. Pour off any fat that’s accumulated and add the spices and salt and pepper. Stir and saute until the lamb is completely brown. Return the onion mixture to the skillet and add the tomatoes. Let simmer until most of the juices have evaporated.
- In a large gratin dish, make a layer of eggplant slices. Cover with half the lamb mixture and crumble feta cheese on top. Add another layer of eggplant slices and the remaining lamb mixture. Sprinkle the top with the Parmasan.
- Bake for 30 minutes, or until the cheese is melted and golden brown.
Tags: Easy Weeknight Dinners, Gluten-Free, Italian Cuisine, Low-Carb
This baked eggplant is great as a stand alone side side dish or as part of the Mediterranean Eggplant Bake recipe (also from Fran McCullough). If you like Italian food, nothing is more satisfying! This is a healthier way to prepare eggplant than frying and breading it it as is done in Eggplant Parmasan.
Preparation Time: Up to 30 minutes
Cooking Time: 20 minutes
Ready in: Up to 50 minutes
Makes 6 servings
Ingredients:
- 1/2 cup extra virgin olive oil
- 2 pounds eggplant, in 1/2 inch slices
- Salt to taste
- 2 tablespoons fresh lemon juice
- 1 teaspoon oregano
- Pepper to taste
Instructions:
- Preheat the oven to 450F. To make the first batch of eggplant: Pour half the oil into a 15×12 inch roasting pan and spread it around the bottom. Dip half the eggplant slices in the oil to coat both sides and arrange them in the pan in one layer. Bake for 10 minutes. Turn the slices and bake another 10 minutes, or until the eggplant is golden brown. Remove the eggplant to a serving platter and sprinkle with half the lemon juice. Crumble half the oregano on top and add pepper to taste.
- Repeat the procedure with the remaining eggplant slices. The eggplant tastes best at room temperature; if it’s been refrigerated, let it come to room temperature before serving. The flavor just improves day to day, up to about 3 days.
Chef’s Tip: The author suggests peeling and salting the eggplant for 30 minutes prior to cooking if it’s store bought. She says that garden-fresh eggplant does not require salting.
Tags: Dairy-Free, Gluten-Free, Italian Cuisine, Low-Carb, Vegetarian
I came across this recipe online while searching for a no-fuss week night meal that is easy to throw together and will not expand my waistline. This casserole is so delicious you would never guess that it is low-fat, low-carb and vegan or that the ingredients can be compiled in the amount of time it takes to pre-heat the oven. The bean spread in the middle is what gives the vegetables their flavor. The best part is that this stand-alone entree is quite filling. You don’t need to prepare a side dish to accompany the casserole unless you are inspired to.
Preparation Time: 20 minutes
Cooking Time: 40 minutes
Ready in: 1 hour and 40 minutes
Makes 4-6 servings
Ingredients:
- 2 medium eggplants
- 1.5 medium zucchini, thinly sliced (The original recipe calls for 1.5 zucchini, but I use 2))
- 2 cups leftover homemade chili OR pasta sauce
- One 15-ounce can navy (great northern) beans, drained and rinsed
- 1/2 tablespoon nutritional yeast (optional)
- 1 teaspoon basil
- 1/2 teaspoon oregano
- 2 garlic cloves, minced
- 1 cup spinach (optional)
- 2 tbsp extra virgin olive oil
- 1/2-3/4 teaspoon sea salt, to taste
- Vegan parmesan cheese, for garnish
Instructions:
- Preheat oven to 450F. Peel the eggplants and cut into 1/4-inch slices. Lay on a lined baking sheet and pre-cook eggplant only for about 15 minutes, or until shrivelled. Remove from oven and cool. While the eggplant is cooking, slice the zucchini and set aside. Now prepare your bean filling, by processing the drained beans, herbs, salt, garlic, olive oil, and nutritional yeast (optional) in a food processor until smooth. Gather the eggplant, zucchini, sauce, and bean filling and get ready to layer your casserole.
- Preheat oven to 425. Grease a mid-sized rectangular casserole dish with oil. Put a thin layer of sauce in the bottom of the dish. Arrange 1/3 of the eggplant slices over the sauce. Spread 1/2 of the bean filling over the eggplant, and put half of the zucchini on top. Add a layer of the sauce. Repeat eggplant, bean filling, zucchini, and sauce. Place the final layer of eggplant over the top and pour the remaining sauce evenly over top, spreading with a spoon.
- Bake for about 40 minutes at 425F. Once zucchini is cooked, remove from oven and allow to cool for about 5-10 minutes before serving. Sprinkle on some vegan parmesan cheese if desired.
Tags: Dairy-Free, Easy Weeknight Dinners, Gluten-Free, Italian Cuisine, Low-Carb, Vegetarian
My friend Debi makes this delicious soup for her family and often brings it to parties. One of the best things about Gypsy Soup is that it is gluten-free, dairy-free and vegetarian, so it may be enjoyed by people with a variety of dietary restrictions. Most importantly, it’s full of flavor and perfect for a cold winter evening.
Preparation Time: 20-25 minutes (if you use canned chickpeas as opposed to raw)
Cooking Time: 25 minutes
Ingredients:
Spices:
- 2 tsp paprika
- 1 tsp turmeric
- 1 tsp basil
- 1 tsp salt
- dash of cinnamon
- dash of cayenne
- 1 bay leaf
- 1 tbs tamari sauce (Gluten-free individuals may leave out the tamari or use a gluten-free brand).
Other Ingredients:
-
3-4 Tbsp. olive oil
-
2 cups chopped onion
-
2 cloves crushed garlic
-
2 cups peeled and chopped sweet potatoes or winter squash
-
1/2 cup chopped celery
-
1 cup chopped fresh tomatoes
-
3/4 cup chopped sweet peppers
-
1 1/2 cups cooked chick peas
- If using raw chickpeas, begin soaking 3/4 cup at least 3 1/2 hours before making the soup, and allow 1 1/2 hours for them to cook. If you are short on time, canned chickpeas work too.
-
3 cups stock or water (Debi always uses stock, but boxed organic vegetable broth is fine).
Instructions:
-
In a soup kettle or large saucepan saute onions, garlic, celery and sweet potatoes in olive oil for about 5 minutes.
-
Add seasonings (except tamari sauce) and the stock or water.
-
Simmer, covered, 15 minutes.
-
Add remaining vegetables and chickpeas. Simmer another 10 minutes or so-until veggies are as tender as you like them.
-
Add tamari sauce.
Chef’s Note:
“This is the most forgiving soup I have ever made. The vegetables used in this soup are flexible. Any combination of orange and green vegetables are fine. For example, peas or green beans could replace peppers. Carrots can be used instead of or in addition to the squash or sweet potatoes, etc. I use lots of extra veggies and broth to make a bigger pot. The only thing I treat seriously are the spices. They are what make the soup!”
Tags: Dairy-Free, Gluten-Free, Vegetarian
Dad
In an effort to get more vegetables in my diet, I started making breakfast smoothies with spinach and kale. Unfortunately, they tasted like cardboard and were barely palatable. Then, I remembered that Dad makes himself a healthy smoothie every morning, so I asked him what he puts in it. When I made this smoothie at home, it was delicious! The orange juice masks the bitter taste of the kale. This is a perfect smoothie to drink for breakfast because the protein will stave off your hunger until lunch time, preventing you from binge eating later in the day.
Preparation Time: 15 minutes
Cooking Time: N/A
Ingredients:
Liquid base:
- 16 ounces (2 cups) of fresh squeezed orange juice (NOT from concentrate)– Dad highly recommends OJ
- You may substitute the orange juice for coconut milk OR coconut water, but the smoothie may be watered down
Fruit:
- Add two of the following four frozen berries, depending on your tastes:
- blueberries (10-12 berries)
- strawberries (8 berries)
- raspberries (8 berries)
- pineapple (8 slices)
- 1/2 of a banana (cut off the top stem of the banana to preserve the remaining half)
- 1/2 of an avocado
Vegetables:
- 3 leaves of kale (Dinosaur/Lacinato Kale is most nutritious)
- 6 slices of cucumber
- 6 cubed slices of carrot
- 6-7 cubed slices of celery
- 5 leaves (or more) of parseley
Other Ingredients:
- 1 serving of whey protein powder
- 6 Tbsp. of olive oil
- Up to 5 Tbsp. of cereal (optional)
Instructions:
- Pour orange juice into blender.
- Add other ingredients, blending as you go.
- Enjoy!
Tags: Dairy-Free, Gluten-Free, Vegetarian
Nana
Twice baked potatoes were a delicious treat my mother made for dinner when I was growing up. Mom used her father’s recipe, but this recipe from my maternal great-grandmother seems very similar. Mom added melted cheddar cheese to her potatoes. Twice baked potatoes are very filling, so they can be an entree or side dish depending on how hungry you are.
Ingredients:
- Large white baking potatoes (1 potato per serving), or if very large, 1 potato per 2 servings
- Butter or margarine to taste
- Salt to taste
- Milk as needed
Instructions:
- Scrub potatoes and bake until soft when pinched (about 1 hour at 400 degrees, depending on size).
- Cut off top of potatoes (at least 1/4 inch) and carefully scoop out insides.
- Add considerable amount of butter or margarine and salt and mash until bumps are gone. Add milk as needed, but keep on the dry side.
- Heap mashed potatoes into shells (skins).
- Dot with butter and sprinkle with paprika for color.
- Re-bake for 30 minutes.
Chef’s Tips:
- A slicer is very helpful for mashing potatoes.
- These can be made well in advance.
Tags: "All-American" Cuisine, Gluten-Free, Vegetarian
Mom
Miso is a Japanese soup and it’s very healthy! When my brother and I got sick as kids, my mom used to make us miso soup instead of the traditional chicken noodle soup that most parents make. She bought raw miso and made the soup from scratch. I believe she first learned about miso during her years in Japan when my grandfather was stationed there in the Navy.
Ingredients:
- 8 cups water (bring to boil)
- 1 block extra firm tofu
- 2 large carrots, cubed
- 1 bunch scallions, chopped
- 2 cloves garlic, chopped fine
- 3 thin slices fresh ginger, chopped
- Add anything else you might like
Instructions:
- Add ingredients to boiling water.
- Turn heat down and cook until carrots are not over-cooked, but still have a bit of a crunch.
- Take about 1/2 cup broth into a measuring cup and add miso to taste- perhaps as much as 1/2 cup. Mix with broth- add to pot after it has stopped boiling.
- Let sit for about 5 minutes.
- Enjoy! Do not bring to a boil again.
Tags: Dairy-Free, Gluten-Free, Vegetarian
Adrianna
These are my sister’s version of mashed sweet potatoes. Generous amounts of butter, brown sugar, and sour cream are added to sweet potatoes/yams. If you are on a diet, I would try one of the other sweet potato recipes on this site, but if you are looking for a moment of indulgence, these fit the bill.
Preparation Time: 15 minutes
Cooking Time: 15 minutes
Serves 5-6
Ingredients:
- 5-6 yams (1 yam per person)
- 1 1/2 cubes of butter (6 sticks)
- 1/2 cup brown sugar
- 16 oz. whole milk or sour cream
- Cinnamon and salt to taste
Instructions:
- Boil water and cook yams, leaving skin on.
- Drain yams in cold water and peel.
- Place yams in a bowl. Stir in butter and allow it to melt in hot yams.
- Add cinnamon, brown sugar, and milk/sour cream.
- Mix all ingredients using a masher or whipper until fluffy.
- Sprinkle a little cinnamon and/or salt on top.
Tags: Gluten-Free, Southern Cuisine, Vegetarian
Danielle's Recipes 