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Tahini Oat Protein Balls

by Leave a Comment

These Tahini Oat Protein Balls are an awesome way to get a hit of protein into your snack time routine! With only 5 ingredients, the tahini-taste really shines through and the protein will keep you going all afternoon long.

Tahini protein ball with oatmeal on a blue plate.

When you're first getting started with gluten free eating, you need easy, healthy snacks that are naturally gluten-free.

These tahini oat energy balls will fit perfectly into your new healthy and easy gluten free diet😄

And thanks to the protein powder, these tahini protein balls deliver on the protein part!

❣️Why you'll love this recipe

Well, 100% if you like tahini, you're gonna love these tahini energy balls!

If you've never tried tahini, it's like a "seed butter". You know how peanut butter and almond butter are "nut butters"?

Tahini is just ground up sesame seeds!

But you're also gonna love these protein energy bites if you love 5 ingredient recipes💃

These tahini energy bites are an easy recipe to make on a meal prep Sunday.

And you don't even need your food processor to make them😄

You can pop them in the fridge and then they're ready and waiting for you on a busy morning or for when you need a healthy afternoon pick-me-up!

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📝Ingredients

You'll only need 5 ingredients for these tahini oat energy balls:

Tahini oat ball ingredients on a white countertop.
  • Gluten-free rolled oats 
  • Tahini
  • Maple syrup
  • Vanilla protein powder
  • Mini chocolate chips or raisins

See recipe card for quantities.

Quick note on the protein powder: this brand of Good Protein is my new favourite!

I haven't been able to find a protein powder that isn't full or sugars or sweeteners.

But this one is perfect(<-- not an affiliate link).

A bag of goodprotein protein powder.

🔪Instructions

Here's how you make these easy tahini protein balls:

Ingredients for Tahini Oat Protein balls in a large silver bowl.

Put all measured ingredients into a large bowl.

Silver bowl with tahini oat protein powder ingredients with a spatula.

Mix until combined and then shape into balls. Store in the fridge for up to 2 weeks or freeze for up to 3 months.

Tahini protein ball with oatmeal on a blue plate.
Cottage cheese pancakes topped with sliced bananas.

Cottage Cheese Oat Pancakes

These 5 ingredient cottage cheese pancakes will be your new fave breakfast!

Get the recipe →

🔄Substitutions

For the protein powder, you can use whatever you prefer. Just watch out for protein powder that has any major fruit flavors that might clash with the rest of the ingredients.

But if you love strawberry, then go for a strawberry protein powder!

If you don't have maple syrup, you could use liquid honey instead.

Got gluten bloat? Get rid of it!

Get my PDF Checklist of Foods to Cut Out STAT

I want that list
Tahini protein balls with oatmeal on a blue plate.

🥡Storage and Leftovers

Once you make these tahini oat protein balls, pop them into an airtight container and keep them in the fridge.

They keep really well - up to a week or longer.

You can also freeze them for up to 3 months.

Top tip

Make sure when you're buying oats that you buy certified gluten-free oats.

If you're really sensitive to gluten cross-contamination, you could have a reaction to oats that are NOT certified gluten-free.

Hope you love these like we do❣️

~April

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🍽️More Healthy Gluten-Free Snacks

📖 Recipe

Tahini protein ball with oatmeal on a blue plate.

Tahini Oat Protein Balls

These Oatmeal Tahini Protein Balls are an awesome way to get a hit of protein into your snack time routine! With only 5 ingredients, the tahini-taste really shines through and the protein will keep you going all afternoon long.
No ratings yet
Print Pin Rate
Course: Breakfast, Snack
Cuisine: American
Keyword: tahini
Prep Time: 5 minutes
Rolling time: 10 minutes
Total Time: 15 minutes
Servings: 20
Author: April Saunders

Ingredients

  • 1 cup rolled oats gluten-free
  • 1 cup tahini
  • ½ cup maple syrup
  • ½ cup vanilla protein powder 44g
  • 2 tablespoon raisins or mini chocolate chips

Instructions

  • Mix all ingredients in a bowl.
  • Shape into balls.
  • Store in the fridge for up to 1 week or freeze for up to 3 months.

Notes

Nutrition information is approximate and for 1 protein ball.
Nutrition Facts
Tahini Oat Protein Balls
Amount per Serving
Calories
156
% Daily Value*
Fat
 
7
g
11
%
Saturated Fat
 
1
g
6
%
Polyunsaturated Fat
 
3
g
Monounsaturated Fat
 
3
g
Cholesterol
 
6
mg
2
%
Sodium
 
13
mg
1
%
Potassium
 
126
mg
4
%
Carbohydrates
 
19
g
6
%
Fiber
 
2
g
8
%
Sugar
 
7
g
8
%
Protein
 
5
g
10
%
Vitamin A
 
8
IU
0
%
Vitamin C
 
1
mg
1
%
Calcium
 
38
mg
4
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Calories
156
Nutrition Facts

Strawberry Cottage Cheese Smoothie Bowl (5 ingredients)

by Leave a Comment

This Strawberry Cottage Cheese Smoothie Bowl is so easy to make with only 5 ingredients! High-protein cottage cheese, sweet strawberries and pure maple syrup get blended together and topped with berries and granola. The best breakfast ever!

A Strawberry Cottage Cheese Smoothie Bowl with berries on top.

Here's a breakfast you can really get behind: a high-protein cottage cheese smoothie bowl!

This easy to make breakfast is perfect for busy mornings or lazy Saturdays because it only has 5 ingredients!

❣️Why you'll love this recipe

A cottage cheese smoothie bowl is one of those recipes you'll keep coming back to.

It's high in protein, easy to make and of course, naturally gluten-free.

[feast_advanced_jump_to]

🥣More Gluten-Free Breakfast Recipes

See more Gluten-Free Breakfast Recipes →

Cottage cheese is really having a moment right now.

Case in point these Cottage Cheese Oat Pancakes!

Cottage cheese pancakes topped with sliced bananas.

Cottage Cheese Oat Pancakes!

Get the cottage cheese pancake recipe recipe that broke the internet.

Get the recipe →

📝Ingredients

You'll only need 5 ingredients to make this cottage cheese smoothie bowl:

Cottage cheese, frozen strawberries, maple syrup, granola and berries on a white tabletop.
  • Cottage cheese
  • Frozen strawberries, partially thawed
  • Maple syrup
  • Gluten-free granola (for topping)
  • Fresh berries (for topping)

See recipe card for quantities.

So it's actually only 3 ingredients! And then you can top the smoothie bowl with whatever you like.

A Strawberry Cottage Cheese Smoothie Bowl on a white napkin.

🔪Instructions

Not much to it - just blend up the cottage cheese, thawed strawberries and maple syrup.

Cottage cheese, frozen strawberries, maple syrup, granola and berries on a white tabletop.

Gather all ingredients.

Cottage cheese, strawberries and maple syrup in a blender.

Place cottage cheese, strawberries, and maple syrup in a blender.

Strawberry cottage cheese smoothie bowl.

Blend cottage cheese, strawberries and maple syrup until smooth, for about 30 seconds.

Cottage cheese smoothie bowls.

Divide into bowls and top with granola and berries. Serve.

A small white bowl of granola with dried fruit.

Easy Gluten-Free Granola

Give a crunch to your smoothie bowl with homemade granola.

Get the recipe →

🔄Substitutions

Instead of strawberries, you could really use any kind of berry. You could have a blueberry cottage cheese bowl and top it with raspberries!

Use what's in season and what you can get your hands on.

Smoothie Bowl: thickness tip!

Using thawed strawberries gives some water content and thickness to the smoothie bowl.

But if you don't have frozen strawberries, you can use fresh strawberries and add an ice cube or 2.

This will give the smoothie bowl a little thickness.

Like it thicker? Use frozen strawberries!

A Strawberry Cottage Cheese Smoothie Bowl with berries on top.

🥣Leftovers

Any leftover smoothie bowl will keep for a day or so in the fridge.

But why wait?! Eat it up😄

Make Ahead Tip

You can whip up these berry cottage cheese bowls the night before.

Just process the cottage cheese, berries and maple syrup together. Then put into small mason jars with lids overnight.

In the morning, take them out and top with the gluten-free granola and fresh berries!

Hope you love these cottage cheese smoothie bowls like we do!

April

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    📖 Recipe

    A Strawberry Cottage Cheese Smoothie Bowl on a white napkin.

    Strawberry Cottage Cheese Smoothie Bowl

    This Strawberry Cottage Cheese Smoothie Bowl is so easy to make with only 5 ingredients! High-protein cottage cheese, sweet strawberries and pure maple syrup get blended together and topped with berries and granola.
    No ratings yet
    Print Pin Rate
    Course: Breakfast, Snack
    Cuisine: American
    Keyword: cottage cheese, cottage cheese recipes
    Prep Time: 5 minutes
    Blending time: 2 minutes
    Total Time: 7 minutes
    Servings: 2
    Author: April Saunders

    Ingredients

    • 1 ¼ cup cottage cheese about 300 g, low fat (1 or 2%)
    • 1 cup frozen strawberries, thawed 225g
    • 2 tablespoon maple syrup
    • ¼ cup gluten-free granola for topping
    • ⅓ cup mixed berries for topping

    Instructions

    • Blend cottage cheese, strawberries, and maple syrup in a blender until smooth.
    • Divide into 2 bowls. Top with granola and berries. Serve.

    Notes

    Other topping options: sunflower seeds, cocoa nibs, dried fruit, or flaked coconut.
    Nutrition information is approximate and for 1 serving (½ the recipe).
    Nutrition Facts
    Strawberry Cottage Cheese Smoothie Bowl
    Amount per Serving
    Calories
    242
    % Daily Value*
    Fat
     
    2
    g
    3
    %
    Saturated Fat
     
    1
    g
    6
    %
    Polyunsaturated Fat
     
    0.2
    g
    Monounsaturated Fat
     
    0.5
    g
    Cholesterol
     
    6
    mg
    2
    %
    Sodium
     
    576
    mg
    25
    %
    Potassium
     
    291
    mg
    8
    %
    Carbohydrates
     
    35
    g
    12
    %
    Fiber
     
    3
    g
    13
    %
    Sugar
     
    24
    g
    27
    %
    Protein
     
    19
    g
    38
    %
    Vitamin A
     
    78
    IU
    2
    %
    Vitamin C
     
    44
    mg
    53
    %
    Calcium
     
    127
    mg
    13
    %
    Iron
     
    1
    mg
    6
    %
    * Percent Daily Values are based on a 2000 calorie diet.
    Calories
    242
    Nutrition Facts

    Cottage Cheese and Cinnamon Pancakes with Oats (gluten-free)

    by 6 Comments

    These Cottage Cheese Oat Pancakes are naturally gluten-free, taste absolutely amazing, and you only need five ingredients to make them! A high-protein breakfast that will keep you going all morning long!

    Cottage cheese pancakes topped with sliced bananas.

    When you first go gluten-free, it can be hard to find pancakes that actually taste good.

    Enter: these cottage cheese oat cinnamon pancakes!

    These naturally gluten-free pancakes taste absolutely amazing💃

    ❣️Why you'll love this recipe

    These high-protein cottage cheese pancakes only need five ingredients!

    They blend together suuuuper nicely and once cooked, they freeze really well too.

    Who knew cottage cheese and oat pancakes would work?!

    But trust me here: THEY DO.

    Cottage cheese is really having a moment right now.

    You can make wraps with it; you can use it in baked goods like muffins, or you can use it in these pancakes.

    So let's make them!

    [feast_advanced_jump_to]

    📝Ingredients

    Here's what you'll need to make them:

    Ingredients for cottage cheese pancakes.
    • Cottage cheese
    • Gluten-free rolled oats
    • Eggs
    • Maple syrup
    • Cinnamon

    See recipe card for quantities.

    🔪How to make cottage cheese pancakes

    Ingredients for cottage cheese pancakes.

    Put the cottage cheese, oats, eggs, maple syrup and cinnamon in a blender.

    Cottage Cheese Pancakes cooking on a griddle.

    Blend on high for about 1 minute. Cook pancakes on a hot grill for about 2 minutes per side.

    Cottage cheese pancakes topped with sliced bananas.
    Serve pancakes with sliced fruit, like bananas, or berries and add walnuts for a crunch!

    🥣Equipment

    You'll need a blender to blend up the cottage cheese pancake ingredients.

    And you'll need something to cook the pancakes on.

    You can use a good ol' fashioned non-stick pan or a separate, plug-in griddle.

    🥡Storage and Leftovers

    These cottage cheese pancakes freeze like a dream.

    I make a big batch and then freeze them in a long, airtight container with parchment paper between the layers of pancakes.

    Enjoy the pancakes!

    ~April

    📖 Recipe

    Cottage Cheese Cinnamon Pancakes

    These Cottage Cheese Pancakes are naturally gluten-free, taste absolutely amazing, and you only need five ingredients to make them!
    5 from 2 votes
    Print Pin Rate
    Course: Breakfast
    Cuisine: American
    Keyword: cottage cheese pancakes
    Prep Time: 5 minutes
    Cook Time: 5 minutes
    Total Time: 10 minutes
    Servings: 12
    Author: April Saunders

    Equipment

    • 1 Blender

    Ingredients

    • 1 cup cottage cheese
    • 1 cup rolled oats
    • 5 eggs
    • 2 tsp. cinnamon
    • 1 tbsp. maple syrup

    Instructions

    • Blend all ingredients until smooth, about 1 minute on high.
    • Heat ½ tablespoon coconut oil in a pan over medium heat. Or use a non-stick skillet and skip the oil.
    • Pour ¼ cup batter per pancake into the pan. Cook until bubbles form, then flip and cook until golden brown.
    • Repeat with the remaining batter.
    • Serve with your favorite toppings, like banana slices, nuts or honey.

    Notes

    Makes about 12-15 pancakes.
    Freeze cooked pancakes up to 1 month in an air-tight container.
    Nutrition information approximate and for 1 pancake:
    Nutrition Facts
    Cottage Cheese Cinnamon Pancakes
    Amount per Serving
    Calories
    123
    % Daily Value*
    Fat
     
    4
    g
    6
    %
    Saturated Fat
     
    1
    g
    6
    %
    Trans Fat
     
    0.01
    g
    Polyunsaturated Fat
     
    1
    g
    Monounsaturated Fat
     
    1
    g
    Cholesterol
     
    71
    mg
    24
    %
    Sodium
     
    83
    mg
    4
    %
    Potassium
     
    121
    mg
    3
    %
    Carbohydrates
     
    16
    g
    5
    %
    Fiber
     
    2
    g
    8
    %
    Sugar
     
    1
    g
    1
    %
    Protein
     
    7
    g
    14
    %
    Vitamin A
     
    126
    IU
    3
    %
    Vitamin C
     
    0.03
    mg
    0
    %
    Calcium
     
    45
    mg
    5
    %
    Iron
     
    1
    mg
    6
    %
    * Percent Daily Values are based on a 2000 calorie diet.
    Calories
    123
    Nutrition Facts

    Dill Pickle Hummus (easy recipe)

    by Leave a Comment

    This Dill Pickle Hummus is packed with dill pickle flavor! Tangy dill pickles, fresh dill and dill pickle juice all come together to make this easy hummus recipe your new favorite hummus!

    A plate of hummus with chopped dill pickles and dill on top.

    The other day I bought dill pickle hummus at the store.

    Honestly did a double take because I was like, is that right??

    Dill pickle hummus?

    And yep, it was right😅

    And it was delicious.

    This recipe for dill pickle hummus is my take on the store bought one.

    It's creamier than the one from the store - thanks to the tahini, olive oil and pickle juice in the recipe.

    Love gluten-free dips? Check these out too:

    ❣️Why you'll love this recipe

    This will be your new favourite dip recipe!

    It's PACKED with dill pickle flavor! Thanks to the addition of pickle juice, dill pickles and topped with chopped dill pickles.

    If you like hummus and you like dill, you're gonna looooove this recipe.

    PS Have you ever drank pickle juice?

    I ask because I used to drink pickle juice. When I was like 10 or something.

    [feast_advanced_jump_to]

    I just loved how salty it was!

    Anyways, this dill pickle hummus recipe is a much better use of pickle juice😄

    Let's make the hummus!

    📝Ingredients

    Here's what you'll need for the hummus:

    Ingredients for dill pickle hummus on a white table top.
    • Chickpeas - also known as garbanzo beans
    • Tahini - which is just roasted and ground up sesame seeds!
    • Dill pickles
    • Dill pickle juice
    • Fresh lemon
    • Fresh dill
    • Olive Oil
    • Kosher Salt

    See recipe card for quantities.

    🔪Instructions

    Ingredients for dill pickle hummus placed into the food processor.

    Add the chickpeas, tahini, dill pickles, dill pickle juice, olive oil, lemon juice, and salt to a food processor.

    Dill pickle hummus processed with fresh dill in a food processor.

    Process on high until smooth. Takes about 3 minutes to get it really smooth. Finally add fresh dill and process 1 more minute.

    A plate of hummus with chopped dill pickles and dill on top.

    Remove from food processor. Top with a drizzle of olive oil, lemon zest, chopped dill pickles and fresh chopped dill.

    🥣Equipment

    K, you're gonna have to get your food processor out for this one.

    It's totally worth it and makes the hummus nice and smoooooth.

    A plate of hummus with chopped dill pickles and dill on top.

    🥡Storage and Leftovers

    Keep leftover hummus in an air-tight container in the fridge. It'll be good for about 3 days.

    Top tips

    Want the BEST tasting dill pickle hummus at the party? 'Course you do! Then let it sit, baby.

    After whizzing everything together in the food processor, transfer the hummus to a bowl and store in the fridge for a few hours.

    The flavors will meld together and it'll taste EVEN BETTER later.

    And when you serve it, be SURE to top the dill pickle hummus with - what else - DILL PICKLES.

    Along with a drizzle of olive oil, fresh dill and lemon zest.

    A plate of hummus with chopped dill pickles and dill on top.

    🍽️What to eat with dill pickle hummus

    Dill pickle hummus is just like regular hummus - good for dipping with veggies like cut up carrots, sugar snap peas, cherry tomatoes, etc.

    Or you could go the route of gluten-free crackers, gluten-free tortilla chips or even DILL PICKLE CHIPS for double the dill pickle flavor😄

    But don't stop with dipping!

    Dill pickle hummus is perfect on a sandwich with gluten-free bread, some lean meat, tomato slices and lettuce.

    Hope you love this dill pickle hummus like we do!❣️

    ~April

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      Submit

      📖 Recipe

      A plate of hummus with chopped dill pickles and dill on top.

      Dill Pickle Hummus

      No ratings yet
      Print Pin Rate
      Course: Appetizer, Side Dish, Snack
      Cuisine: Mediterranean
      Keyword: dill pickle hummus, hummus
      Prep Time: 5 minutes
      Food processing time: 5 minutes
      Total Time: 10 minutes
      Servings: 6 servings
      Author: April Saunders

      Equipment

      • 1 Food processor

      Ingredients

      • 1 can chickpeas 19oz can
      • ¼ cup tahini
      • 8 mini dill pickles or about ½ cup chopped large dill pickles
      • 3 tablespoon pickle juice
      • 3 tablespoon olive oil
      • 1 fresh lemon for juice ¼ cup fresh juice
      • ½ teaspoon Kosher salt
      • 2 tablespoon Fresh dill

      Instructions

      • Add the chickpeas, tahini, dill pickles, dill pickle juice, olive oil, lemon juice and salt to a food processor.
      • Process on high until smooth. Takes about 3 minutes to get it really smooth.
      • Pause every minute or so and scrape down the sides of the food processor if needed. Add fresh dill and process for a final minute.
      • Remove hummus from processor into a serving container (if serving right away).
      • Top with a drizzle of olive oil, lemon zest, chopped dill pickles and fresh chopped dill.
      • For the best tasting dill pickle hummus, let it rest in the fridge for a couple hours before serving.

      Notes

      Yield: makes about 2 cups of hummus.
      Store leftover hummus in an air tight container for 3 days in the fridge. 
      Nutrition information is approximate and for ⅓ cup of hummus.
       
      Nutrition Facts
      Dill Pickle Hummus
      Amount per Serving
      Calories
      288
      % Daily Value*
      Fat
       
      15
      g
      23
      %
      Saturated Fat
       
      2
      g
      13
      %
      Polyunsaturated Fat
       
      4
      g
      Monounsaturated Fat
       
      8
      g
      Sodium
       
      1015
      mg
      44
      %
      Potassium
       
      433
      mg
      12
      %
      Carbohydrates
       
      31
      g
      10
      %
      Fiber
       
      9
      g
      38
      %
      Sugar
       
      6
      g
      7
      %
      Protein
       
      10
      g
      20
      %
      Vitamin A
       
      194
      IU
      4
      %
      Vitamin C
       
      13
      mg
      16
      %
      Calcium
       
      112
      mg
      11
      %
      Iron
       
      3
      mg
      17
      %
      * Percent Daily Values are based on a 2000 calorie diet.
      Calories
      288
      Nutrition Facts

      Cheddar Jalapeno Cornbread Recipe (gluten-free)

      by Leave a Comment

      This recipe for Gluten-Free Cheddar Jalapeno Cornbread is a total FAIL SAFE recipe! Why? First, because of a secret ingredient that really gets the cornbread off to the races and second, the cheddar cheese and spicy jalapenos put it completely over the top!

      Cornmeal muffins with butter on a wooden tabletop.

      Who doesn't love some cornbread muffins?

      There's just nothing else like it!

      That texture from the cornmeal gives cornbread a fantastic mouthfeel; the cheese and japapeno combo in the recipe gives a fun twist on the original; and they taste soooo good right outta the oven (with melted butter or honey!)

      And on top of all that: what's better than making cornbread muffins completely from scratch??

      A shortcut, my friend. A no-fail way to make the BEST cheddar jalapeno corn bread muffins EVER: use a premix💃

      Enter: Bob's Red Mill Gluten Free cornbread mix!

      ❣️Why you'll love this recipe

      So like I was telling you, this is fool-proof recipe for cornbread muffins.

      Cornmeal jalapeno muffins with butter on a wooden tabletop.

      Why? Because it starts with a package of Bob's Red Mill Gluten Free cornbread mix!

      Bob's Red Mill Cornbread is great on it's own but getting the cheddar and jalapenos in there really jazz it up.

      (Did I just say "jazz it up"??)

      My apologies.

      Alright, let's just make cheddar jalapeno cornbread muffins!

      [feast_advanced_jump_to]

      📝Ingredients

      Here's what you'll need to make this cheddar jalapeno cornbread:

      Ingredients for cornmeal muffins on a white countertop.

      See recipe card for quantities.

      🔪Instructions

      Here's the high level steps for making these cheddar cornbread muffins:

      Eggs in a bowl with cornmeal.

      Preheat your oven to 375 degrees. Prep a muffin tin. Add the milk, butter, eggs, and honey to a large mixing bowl and use an electric mixer to combine.

      Dry ingredients added to a bowl of cornmeal and eggs.

      Add the cornbread mix and combine until no lumps.

      Small white bowl with cornmeal muffin batter with shredded cheddar cheese and diced jalapeno.

      Lastly, fold in the jalapenos, corn, and cheddar cheese

      Cheddar jalapeno cornmeal muffin batter in a white bowl.

      Mix until all ingredients are combined well.

      Cheddar Jalapeno Cornmeal muffins before baking in a muffin tin.

      Scoop the batter into each muffin cup, up to about 3/ 4 of the way to allow space to rise. Top with optional diced or sliced jalapeno.

      Cheddar Jalapeno Cornmeal muffins after baking in a muffin tin.

      Bake the muffins in the oven for about 20 minutes. The tops should be lightly golden brown.

      Remove the muffins from the oven, and let them rest for about 5-10 minutes before you remove them from the tins.

      💃Variations

      Want a loaf of cornbread instead of cornbread muffins? No problem! Bake the cornbread in a 9x9 loaf pan instead.

      Baking time will be a bit longer so keep an eye on the loaf.

      Remove from the oven when you can smell the cornbread, the top is browning and an inserted toothpick comes out clean.

      Let cool before removing from the pan.

      Cornmeal muffins with butter on a wooden tabletop.

      🥡Storage and Leftovers

      The cheddar jalapeno cornbread muffins will be good for up to 3 days. Keep them in an air-tight container on the counter.

      You can also freeze these cornbread muffins for up to 3 months.

      Top Tip

      With gluten-free baking in general, this is my biggest tip: after you combine the wet and dry ingredients, let it all SIT. Allowing the baking powder and baking soda time to activate before putting everything in the oven tends to help with rising.

      Hope you love this recipe for cheddar jalapeno cornbread❣️

      ~April

      🙋‍♀️More Gluten-Free Muffin Recipes

      📖 Recipe

      Cornmeal muffins with butter on a wooden tabletop.

      Cheddar Jalapeno Cornbread Recipe (gluten-free)

      This recipe for Gluten-Free Cheddar Jalapeno Cornbread is a total FAIL SAFE recipe! Why? First, because of a secret ingredient that really gets the cornbread off to the races and second, the cheddar cheese and spicy jalapenos put it completely over the top!
      No ratings yet
      Print Pin Rate
      Course: Breakfast, Snack
      Cuisine: American
      Keyword: cornbread, cornbread muffins
      Prep Time: 10 minutes
      Cook Time: 25 minutes
      Total Time: 35 minutes
      Servings: 18 muffins
      Author: April Saunders

      Ingredients

      • 1 package Bob's Red Mill Gluten Free cornbread mix
      • 1 ½ cups almond milk at room temperature
      • ½ cup melted butter
      • 2 eggs at room temperature
      • 1 tablespoon honey
      • 2 jalapenos seeded and chopped
      • 1 cup sharp cheddar cheese shredded
      • 1 cup whole corn kernels
      • 1 sliced or diced jalapeno optional topping

      Instructions

      • Preheat your oven to 375 degrees. Use a silicone muffin pan or grease a regular muffin tin and set aside.
      • Add the milk, butter, eggs, and honey to a large mixing bowl and use an electric mixer to combine. Add the cornbread mix and combine until no lumps.
      • Lastly, fold in the jalapenos, corn, and cheddar cheese, and mix until all ingredients are combined well.
      • Scoop the batter into each muffin cup. When filling the muffin cups, only fill them up about ¾ of the way to allow space to rise. Top with optional diced or sliced jalapeno.
      • Bake the muffins in the oven for about 20 minutes. The tops should be lightly golden brown.
      • Remove the muffins from the oven, and let them rest for about 5-10 minutes before you remove them from the tins.

      Notes

      Notes: The cornbread serves great with butter or honey.
      If you prefer not to make muffins, use a 9” x 9” pan instead.
      Nutrition Facts
      Cheddar Jalapeno Cornbread Recipe (gluten-free)
      Amount per Serving
      Calories
      93
      % Daily Value*
      Fat
       
      8
      g
      12
      %
      Saturated Fat
       
      5
      g
      31
      %
      Trans Fat
       
      0.2
      g
      Polyunsaturated Fat
       
      1
      g
      Monounsaturated Fat
       
      2
      g
      Cholesterol
       
      38
      mg
      13
      %
      Sodium
       
      116
      mg
      5
      %
      Potassium
       
      38
      mg
      1
      %
      Carbohydrates
       
      3
      g
      1
      %
      Fiber
       
      0.3
      g
      1
      %
      Sugar
       
      2
      g
      2
      %
      Protein
       
      3
      g
      6
      %
      Vitamin A
       
      295
      IU
      6
      %
      Vitamin C
       
      3
      mg
      4
      %
      Calcium
       
      74
      mg
      7
      %
      Iron
       
      0.1
      mg
      1
      %
      * Percent Daily Values are based on a 2000 calorie diet.
      Calories
      93
      Nutrition Facts

      Perfect Instant Pot Basmati Rice

      by Leave a Comment

      This basmati rice made in the Instant Pot will turn out perfectly EVERY TIME! Thanks to a couple tricks AND a secret ingredient, this will be your new favourite way to cook basmati rice!

      Cooked Basmati Rice in a small green bowl.

      Getting basmati rice - or any rice for that matter - to turn out perfectly cooked is a mad skill.

      I feel like every time I've made rice in the past, it was either too hard or too mushy.

      I could never seem to get the right water to rice ratio.

      Well that, and the fact that the pot of starchy water would always boil over.

      Causing a a giant mess on my stovetop, along with the not-cooked rice🤯

      If you're feeling what I'm feeling, check this out. Things turned when I started cooking the basmati rice in the Instant Pot.

      This wonderful contraption totally changed my experience of making basmati rice!

      Now cooking basmati rice is one of those "set it and forget it" types of recipes.

      No need to constantly check to see if the pot is boiling over and you get perfect rice every time.

      Close up of cooked Basmati Rice in a small green bowl.

      ❣️Why you'll love this recipe

      When you first go gluten-free, rice can be a real life saver.

      Plus, rice is a naturally gluten-free grain, so it's an easy win when you're getting started with gluten-free eating.

      [feast_advanced_jump_to]

      And when you cook your basmati rice in the Instant Pot, it guarantees a perfect grain of rice every time.

      Then you can add your cooked rice to soups, salads or serve it as a side for dinner!

      Easy-peasy😄

      📝Ingredients

      Here's all you'll need to make basmati rice perfection:

      Salt, a can of coconut milk and dry basmati rice.
      • Basmati rice
      • 1 can coconut milk (this is the secret ingredient!)
      • Water
      • Kosher salt

      See recipe card for quantities and more details.

      🔪Instructions

      The key to perfect basmati rice in the Instant Pot is here in these steps!

      Be sure to follow them closely if you're looking for perfectly cooked rice every dang time😎

      Basmati rice getting rinsed in a fine mesh strainer.

      Rinse the rice in a fine mesh strainer. Then soak in a fresh bowl of water for 10 minutes.

      A wire whisk and an Instant Pot filled with basmati rice, coconut milk and water.

      After it's soaked, add the basmati rice, coconut milk, water and Kosher salt to the Instant Pot. Stir everything together.

      An Instant Pot set to rice setting.

      Set the Instant Pot to "Rice" setting.

      An Instant Pot filled with cooked basmati rice

      Once the time is up, turn the Instant Pot off and allow a 5 minute Natural Pressure Release. Then release the rest of the pressure by opening the valve.

      🔄Substitutions

      Sometimes, I'll use chicken broth when I'm cooking rice, especially basmati or jasmine rice.

      Just make sure it's gluten-free chicken broth!

      Chicken broth can be one of those places that gluten likes to hide🤯

      Cooked Basmati Rice in a small green bowl.

      💃Variations

      If you want to cook brown basmati rice using this method, just increase the cooking time by about 5 minutes. Follow all the other steps as written.

      🥣Equipment

      All you'll need is your Instant Pot, which makes this a totally hands-off recipe.

      If you want, you could also just cook it on the stove in a pot.

      Just follow the instructions for cooking the rice that are on the package and sub in the can of coconut milk for some of the water that the recipe calls for.

      🥡Leftovers and Freezing

      Leftover cooked basmati rice can be kept in an air-tight container for up to 3 days.

      And here's one of the best parts of extra basmati rice: you can freeze cooked rice!

      After cooking and cooling down the rice, place the basmati rice in a Ziplock bag.

      Place in the freezer for up to 3 months. When you're ready to eat, simply take the rice out the night before and let thaw in the fridge.

      Then re-heat in the microwave.

      Top tip

      Rinsing the basmati rice may seem like a waste of time BUT trust me: it's worth it.

      When you rinse the basmati rice (or any other rice), it helps to get rid of any impurities that are on the grains of rice.

      It's also one of the best ways to get those perfectly cooked grains of rice that separate when it's done.

      Same goes for the soaking of the rice. Yes, it's an extra step but it's sooo worth it. When you soak the basmati rice, you get rid of some of the excess starch. And that really helps get those nicely separated grains of rice when it's done.

      🙋‍♀️Love rice?

      When you first go gluten-free, rice is a natural gluten-free grain to go for!

      Here's some more recipes that feature rice - including brown basmati rice and even a recipe with black rice!

      🍽️What to serve with basmati rice

      Here's some gluten-free dishes to serve with cooked basmati rice:

      Hope you love this recipe like we do!

      ~April

      📖 Recipe

      Cooked Basmati Rice in a small green bowl.

      Perfect Instant Pot Basmati Rice

      This basmati rice made in the Instant Pot will turn out perfectly EVERY TIME! Thanks to a couple tricks AND a secret ingredient, this will be your new favourite way to cook basmati rice!
      No ratings yet
      Print Pin Rate
      Course: Side Dish
      Cuisine: American
      Keyword: basmati rice
      Prep Time: 5 minutes
      Cook Time: 13 minutes
      Instant Pot Coming to Pressure + NPR: 18 minutes
      Total Time: 36 minutes
      Servings: 4
      Author: April Saunders

      Equipment

      • 1 Pressure cooker

      Ingredients

      • 2 cups basmati rice
      • 1 can coconut milk 400 ml
      • 350 ml water
      • ¾ teaspoon Kosher salt

      Instructions

      • Rice the rice in a fine mesh strainer. Then soak in a fresh bowl of water for 10 minutes.
      • After it's soaked, add the basmati rice, coconut milk, water and Kosher salt to the Instant Pot. Stir everything together.
      • Set the Instant Pot to "Rice" setting.
      • Once the time is up, turn the Instant Pot off and allow a 5 minute Natural Pressure Release. Then release the rest of the pressure by opening the valve.
      • Fluff with a fork and serve.

      Notes

      Yield: Makes 6 cups of rice
      To freeze cooked rice, cool down after cooking. Place in a Ziplock bag and lay flat in the freezer (for easy storage).
      Be sure to use canned, full fat coconut milk (not the coconut milk in the carton).
      Nutrition information is approximate and for 1.5 cups of cooked rice.
      Nutrition Facts
      Perfect Instant Pot Basmati Rice
      Amount per Serving
      Calories
      351
      % Daily Value*
      Fat
       
      14
      g
      22
      %
      Saturated Fat
       
      12
      g
      75
      %
      Polyunsaturated Fat
       
      0.3
      g
      Monounsaturated Fat
       
      1
      g
      Sodium
       
      305
      mg
      13
      %
      Potassium
       
      211
      mg
      6
      %
      Carbohydrates
       
      51
      g
      17
      %
      Fiber
       
      1
      g
      4
      %
      Sugar
       
      0.1
      g
      0
      %
      Protein
       
      6
      g
      12
      %
      Vitamin C
       
      1
      mg
      1
      %
      Calcium
       
      31
      mg
      3
      %
      Iron
       
      3
      mg
      17
      %
      * Percent Daily Values are based on a 2000 calorie diet.
      Calories
      351
      Nutrition Facts

      Ground Turkey Pasta Sauce (Instant Pot Recipe)

      by Leave a Comment

      This Ground Turkey Sauce for Pasta is THE easiest way to get a delicious gluten-free meal on the table that the whole family will more than gladly eat. Made with a few simple ingredients, this ground turkey pasta meal will be your new favorite go-to dinner!

      A white plate with pasta and a ground turkey sauce on top.

      This ground turkey pasta sauce is so easy to make and so delicious, it's gonna be one of those weeknight recipes you come back to again and again.

      Even my kids ASK to have this for supper.

      Who knew they would love ground turkey so much!?

      ❣️Why you'll love this recipe

      See points above but bottom line is: pasta sauce with ground turkey is one of the BEST recipes to make on a busy weeknight for the whole fam.

      Because you'll use your Instant Pot to get the ground turkey incredibly flavorful, this is mostly a hands-off recipe too.

      Made with simple ingredients and ready in 30 minutes?! What's not to love❣️

      [feast_advanced_jump_to]

      📝Ingredients for ground turkey pasta sauce

      Here's what you'll need to make it:

      • Ground Turkey
      • Pasta sauce - pick your favorite brand of pasta sauce
      • Strained tomatoes
      • Dried oregano
      • Dried basil
      • Kosher Salt
      • Fresh grated parmesan cheese
      • Light cream - I recommend using 5%
      A white plate with pasta and a ground turkey sauce on top.

      See recipe card for quantities.

      🔪Instructions

      Making this ground turkey sauce is SO easy:

      Cooking ground turkey with a wooden spoon in an Instant Pot.

      Turn Instant Pot to "Saute". Once "Hot", cook the ground turkey, breaking it up as you go with a wooden spoon.

      Cooked ground turkey with strained tomatoes on top.

      Once the ground turkey is fully cooked, add the pasta sauce, strained tomatoes, oregano and basil and stir together.

      Instant Pot set to 30 minutes.

      Secure the lid. Select "Bean / Chili" (30 minutes on regular pressure). Once done, release the pressure and carefully remove the lid.

      Parmesan cheese on top of cooked ground turkey in an Instant Pot.

      Add parmesan cheese and light cream. Stir and heat through. Serve on gluten-free pasta.

      Got gluten bloat? Get rid of it!

      Get my PDF Checklist of Foods to Cut Out STAT

      I want that list

      🔄Substitutions

      • If you don't have ground turkey, you could use ground beef instead. If you do use ground beef, I would recommend draining the beef before adding the pasta sauce and strained tomatoes to get rid some of the extra fat. Because ground turkey is so lean, you don't need to drain it (win🏅)
      A white plate with pasta and a ground turkey sauce on top.

      🥡Storage and Leftovers

      Leftover pasta and sauce is good in the fridge for up to 3 days. Just re-heat and serve.

      Once you make this sauce, you can freeze it for up to 3 months.

      Top Make Ahead Tip

      Working from home and want to get supper on?

      This ground turkey pasta sauce is perrrfect for that. Just make the sauce as written in the recipe card below and then put the Instant Pot on "Slow Cooker" mode.

      Let the delicious tomato and parmesan cheese flavours meld together - ready whenever you are🍝

      Hope you love this ground turkey pasta recipe like we do!

      ~April

      Ground turkey soup with tomatoes and vegetables in a small bowl.

      Extra ground turkey?

      Easy Ground Turkey Soup

      Make it tonight and be a dinner hero always🦸‍♀

      Get the recipe

      There was a problem with your submission. Please review the fields below.

        Submit

        🙋‍♀️More Gluten-Free Pasta Recipes

        🍽️Pairing

        Serve this pasta with an easy salad or side of veggies:

        📖 Recipe

        A white plate with pasta and a ground turkey sauce on top.

        Ground Turkey Pasta Sauce (Instant Pot Recipe)

        This Ground Turkey Sauce for Pasta is THE easiest way to get a delicious gluten-free meal on the table that the whole family will more than gladly eat! Made with a few simple ingredients, this ground turkey pasta meal will be your new favorite go-to dinner!
        No ratings yet
        Print Pin Rate
        Course: Main Course
        Cuisine: American
        Keyword: ground turkey, instant pot, pasta
        Cook Time: 30 minutes
        Instant Pot Coming to Pressure: 10 minutes
        Total Time: 40 minutes
        Servings: 4 people
        Author: April Saunders

        Equipment

        • 1 Pressure cooker (Instant Pot)

        Ingredients

        • 0.5 kg ground turkey about 1 lb
        • 1 cup pasta sauce
        • ⅓ cup strained tomatoes
        • 1 teaspoon dried oregano
        • 1 teaspoon dried basil
        • ¾ tsp salt
        • ¼ cup Fresh grated parmesan cheese
        • ½ cup light cream 5%

        Instructions

        • Turn on the Instant Pot to Saute function.
        • Once Instant Pot reads "Hot", add the ground turkey. Cook the ground turkey thoroughly, breaking it up as you go with a wooden spoon.
        • Once fully cooked, add the pasta sauce, strained tomatoes, dried oregano, dried basil and salt to the ground turkey. Stir together.
        • Turn off the Instant Pot. Secure the lid.
        • Set to "Bean / Chili" or manual for 30 minutes on normal pressure.
        • Once finished, carefully release the pressure and remove lid.
        • Add parmesan cheese and light cream. Stir and heat through.
        • Serve hot on gluten-free pasta or set the Instant Pot to "Slow Cooker" and keep warm until ready to eat.

        Notes

        Yield: Makes about 4 cups of sauce
        Nutrition information is approximate and for 1 cup of the pasta sauce:
        Nutrition Facts
        Ground Turkey Pasta Sauce (Instant Pot Recipe)
        Amount per Serving
        Calories
        275
        % Daily Value*
        Fat
         
        14
        g
        22
        %
        Saturated Fat
         
        7
        g
        44
        %
        Trans Fat
         
        0.02
        g
        Polyunsaturated Fat
         
        1
        g
        Monounsaturated Fat
         
        4
        g
        Cholesterol
         
        106
        mg
        35
        %
        Sodium
         
        562
        mg
        24
        %
        Potassium
         
        672
        mg
        19
        %
        Carbohydrates
         
        6
        g
        2
        %
        Fiber
         
        2
        g
        8
        %
        Sugar
         
        3
        g
        3
        %
        Protein
         
        34
        g
        68
        %
        Vitamin A
         
        757
        IU
        15
        %
        Vitamin C
         
        6
        mg
        7
        %
        Calcium
         
        137
        mg
        14
        %
        Iron
         
        3
        mg
        17
        %
        * Percent Daily Values are based on a 2000 calorie diet.
        Calories
        275
        Nutrition Facts

        The Best No-Bake Chocolate Cookie Recipe (gluten-free)

        by Leave a Comment

        These no-bake gluten-free chocolate oat cookies are so delicious! They taste like a cookie thanks to the chocolate and peanut butter combo but you also get some nutrition with protein and fibre from the oats. Best of both worlds!

        No bake chocolate oat cookie on parchment paper with peanut butter on top.

        Just because you're gluten-free, doesn't mean you should miss out on COOKIES🍪

        These no-bake gluten-free cookies are the perfect thing to have in freezer at all times.

        Because if you're having people over for dinner and need a gluten-free dessert fast - or you've got the Oreos out for the kids and you need a chocolate treat too - these gluten-free cookies are your answer either way😄

        A stack of chocolate oat no-bake cookies with peanut butter on top.

        ❣️Why you'll love this recipe

        These no-bake gluten-free cookies will be your new fave cookie recipe because they're so easy to make.

        Plus, they're packed with OATS so you get some filling fibre with your cookie.

        Honestly, you could have them for breakfast - really!

        Got bloat? Get rid of it!

        Get my PDF Checklist of Foods to Cut Out STAT

        I want that list
        [feast_advanced_jump_to]

        Plus, when you first go gluten-free, cookies, treats and desserts of all kinds are suddenly off-limits🚫

        Having an easy to make, gluten-free no bake-cookie recipe in your back pocket will let you have it all😄

        📝Ingredients

        Here's what you'll need to make the cookies:

        Ingredients for no bake oat cookies on a marble countertop.
        • Butter
        • Brown sugar, (light or dark)
        • Unsweetened cocoa powder
        • Almond milk
        • Gluten-free rolled oats 
        • Creamy peanut butter, natural
        • Vanilla extract
        • Kosher salt

        See recipe card for quantities.

        🔪Instructions

        Here's how you'll make these cookies:

        Butter melting into brown sugar and cocoa powder.

        Add the butter, brown sugar, cocoa powder, and almond milk to a pot over medium heat.

        A white saucepan with melted butter, cocoa and brown sugar and a wooden spoon.

        Stir until the mixture comes to a boil. Let the ingredients boil for at least 1 minute but no longer than 2 minutes to prevent burning. Remove the pan from the heat.

        Peanut butter being added to a white saucepan filled with a melted butter, brown sugar and cocoa mixture.

        Add the peanut butter, vanilla extract, and salt into the pot and stir until the peanut butter has melted and all the ingredients have combined well.

        Adding oats to a white saucepan filled with melted butter and cocoa mixture.

        Then, add the gluten-free oats 1 cup at a time. You may not need all of the oats. You don’t want the mixture to be too runny, but you also don’t want it to be too dry.

        A small ice cream scoop filled with no-bake chocolate oat cookie mixture.

        Scoop the cookies onto the lined cookie sheet using a large spoon or cookie scooper.

        A small ice cream scoop filled with no-bake chocolate oat cookie mixture.

        Press the cookies down with a spoon to create a rounded shape and place the cookie sheet in the fridge for about 30-40 minutes to fully set. If desired, drizzle with melted peanut butter and top with a little Kosher salt.

        💃Variations and Substitutions

        If you like almond butter, you could use that instead of the peanut butter. It will change the texture (and taste) a little bit.

        If you prefer oat or cow's milk, feel free to use that instead of almond milk.

        A stack of chocolate oat cookies on parchment paper.

        🥶Storage and Freezing

        Store these cookies in the fridge (or freezer for longer). These gluten-free cookies are best served cold. So serve them straight from the fridge.

        Put any leftover cookies in the freezer in an air-tight container for up to 2 months.

        Top tip

        When you first go gluten-free, making sure you cut out all sources of gluten can be tricky. Gluten can hide in so many places! Case in point: oats.

        Be sure you're buying gluten-free oats for making these no-bake cookies.

        Then you'll be sure you're not getting any gluten from cross-contamination from the oats.

        🙋‍♀️Related Gluten-Free Desserts

        Looking for other gluten-free desserts? Check these out:

        📖 Recipe

        Chocolate oat cookies on parchment paper.

        The Best No-Bake Chocolate Cookie Recipe (gluten-free)

        These no-bake gluten-free chocolate oat cookies are so delicious! They taste like a cookie thanks to the chocolate and peanut butter combo but you also get some nutrition with protein and fibre from the oats. Best of both worlds!
        No ratings yet
        Print Pin Rate
        Course: Dessert
        Cuisine: American
        Keyword: gluten free cookies
        Prep Time: 5 minutes
        Cook Time: 10 minutes
        Chill time: 20 minutes
        Total Time: 35 minutes
        Servings: 18 cookies
        Author: April Saunders

        Ingredients

        • ½ cup butter
        • 1 ½ cups brown sugar light or dark, packed
        • ¼ cup unsweetened cocoa powder
        • ½ cup almond milk
        • 3 ½ cups gluten-free rolled oats
        • ⅔ cup creamy peanut butter
        • 1 teaspoon vanilla extract
        • pinch of Kosher salt and extra for topping if desired

        Instructions

        • Line a cookie sheet with parchment paper and set aside. Add the butter, brown sugar, cocoa powder, and almond milk to a pot over medium heat. Stir until the mixture comes to a boil. Let the ingredients boil for at least 1 minute but no longer than 2 minutes to prevent burning. Remove the pan from the heat.
        • Add the peanut butter, vanilla extract, and salt into the pot and stir until the peanut butter has melted and all the ingredients have combined well.
        • Then, add the gluten-free oats 1 cup at a time. You may not need all of the oats. You don’t want the mixture to be too runny, but you also don’t want it to be too dry.
        • Scoop the cookies onto the lined cookie sheet using a large spoon or cookie scooper.
        • Press the cookies down with a spoon to create a rounded shape and place the cookie sheet in the fridge for about 30-40 minutes to fully set. If desired, drizzle with melted peanut butter and top with Kosher salt.

        Notes

        Adding the topping is optional, but I recommend it. Add a spoonful of creamy peanut butter to a bowl and microwave for 20-40 seconds until it is smooth and creamy.
        Drizzle the peanut butter and a pinch of flaky salt on top of each cookie. ​​
        These cookies are best served cold.
        Store these cookies in an airtight container in the refrigerator for up to one week or in the freezer for up to 2 months.
        Nutrition information is approximate and for 1 cookie.
        Nutrition Facts
        The Best No-Bake Chocolate Cookie Recipe (gluten-free)
        Amount per Serving
        Calories
        236
        % Daily Value*
        Fat
         
        11
        g
        17
        %
        Saturated Fat
         
        4
        g
        25
        %
        Trans Fat
         
        0.2
        g
        Polyunsaturated Fat
         
        2
        g
        Monounsaturated Fat
         
        4
        g
        Cholesterol
         
        14
        mg
        5
        %
        Sodium
         
        97
        mg
        4
        %
        Potassium
         
        155
        mg
        4
        %
        Carbohydrates
         
        32
        g
        11
        %
        Fiber
         
        3
        g
        13
        %
        Sugar
         
        19
        g
        21
        %
        Protein
         
        5
        g
        10
        %
        Vitamin A
         
        158
        IU
        3
        %
        Calcium
         
        39
        mg
        4
        %
        Iron
         
        1
        mg
        6
        %
        * Percent Daily Values are based on a 2000 calorie diet.
        Calories
        236
        Nutrition Facts

        Air Fried Kale Chips

        by Leave a Comment

        Kale Chips made in the air fryer will be your new go-to healthy snack! The kale gets seasoned and salted first. And then crispy and crunchy second! Air Fried Kale Chips are THE most delicious way to get your veggies in🥬

        Small white bowl with air fried kale chips.

        Kale is really having a moment.

        Well, it had a moment a few years ago actually.

        And now kale is just here to stay.

        So yes, make those easy kale salads but have you tried kale chips??

        Air fried kale chips are a fun and yummy way to enjoy this leafy green too!

        ❣️Why you'll love this recipe

        Kale chips are one of my fave ways to eat this delicious and nutritious vegetable.

        And air frying the kale makes it a super fast way to get a healthy, gluten-free snack into you.

        It only takes about 6 minutes to air fry kale till it's perfectly crisp!

        [feast_advanced_jump_to]

        📝Ingredients

        Here's what you'll need to make kale chips in the air fryer:

        • Kale
        • Olive oil
        • Garlic powder
        • Kosher salt
        Easy Air Fried Kale Chips in a small bowl.

        See recipe card for quantities.

        Black air fryer.

        Air fryer got a funny plastic-y smell?

        Find out why and how to fix it!

        Fix the stink →

        🔪How to make air fried kale chips

        Here's the high level steps:

        Leafy kale on a white countertop.

        Wash your kale and tear it into smaller pieces.

        Toss torn kale with olive oil, salt and garlic powder.

        Place torn kale in a bowl. Add olive oil, garlic powder and salt on top of the kale. Mix around with tongs and then let sit for about 5 minutes.

        Torn kale leaves on a small pan.

        Place on an air fryer tray and air fry at 350 degrees F for 5-6 minutes.

        Air fried kale chips on a tinfoil-lined pan.

        Let cool and enjoy warm!

        Small white bowl with air fried kale chips.

        💃Variations

        If you want to change the spices up, here's a few ideas:

        • Classic Sea Salt & Olive Oil – Keep it simple with a sprinkle of sea salt and a drizzle of olive oil
        • Garlic Parmesan – Mix garlic powder and grated Parmesan for a cheesy, savory kick
        • Smoky Paprika – Add smoked paprika for a slightly smoky, earthy flavor
        • Lemon & Pepper – Zest a lemon and mix with some black pepper and olive oil for a citrusy twist
        • Cumin & Chili Powder – For a spicier option, toss with cumin, chili powder, and a bit of cayenne
        • Nutritional Yeast – A vegan-friendly cheesy flavor that pairs well with a little salt and olive oil.
        • Everything Bagel Seasoning – This blend of sesame seeds, poppy seeds, garlic, onion, and salt is perfect for an "everything" vibe
        • Taco Seasoning – Use taco seasoning for a zesty, spicy chip with a Mexican flair.
        • Cinnamon & Sugar – For a sweet option, try cinnamon and a touch of brown sugar or maple syrup
        Frozen Broccoli air fried

        Crispy Air Fryer Frozen Broccoli (3 ingredients!)

        Get those veggies in!

        Get the recipe →
        Easy Air Fryer Kale Chips in a small bowl.

        🥡Storage and Leftovers

        It's best to eat these air fried kale chips right away.

        Safe any leftovers for the next day in an air-tight container.

        After a day, the kale will be a little less crispy but you can still eat it.

        Top tip

        Be careful NOT to burn the kale in the air fryer. It's easy to do because the cooking time is so short.

        Check on the kale about 4 minutes into the cook time. As soon as 90% of all the bright green colour is gone - it's done!

        Hope you love these air fried kale chips like we do!

        ~April

        🙋‍♀️More recipes with kale

        Got more kale than you know what to do with? Check these recipes out:

        🍽️More Gluten-Free Snacks to try

        📖 Recipe

        Easy Air Fried Kale Chips in a small bowl.

        Air Fried Kale Chips

        Kale Chips made in the air fryer will be your new go-to healthy snack! Crispy and crunchy, Air Fried Kale Chips are the most delicious way to get your veggies in🥬
        No ratings yet
        Print Pin Rate
        Course: Side Dish, Snack
        Cuisine: American
        Keyword: kale, kale chips
        Prep Time: 5 minutes
        Cook Time: 6 minutes
        Servings: 4
        Author: April Saunders

        Equipment

        • 1 Air fryer

        Ingredients

        • 6 cups Kale washed and torn into small pieces
        • 2 tablespoon Olive Oil
        • 1 teaspoon Garlic powder
        • ½ teaspoon Kosher salt

        Instructions

        • Place torn kale into a bowl and cover with olive oil. Sprinkle with salt and garlic powder. Let sit for about 5 minutes.
        • Air fry for 6 minutes at 350 degrees F or until just browned.
        • Eat right away or save for the next day in an air-tight container.

        Notes

        Leftovers are good the next day BUT the kale won't be quite as crispy. Best to eat it up the day you cook it.
        Nutrition information is approximate and for about 1.5 cups of air fried kale:
        Nutrition Facts
        Air Fried Kale Chips
        Amount per Serving
        Calories
        75
        % Daily Value*
        Fat
         
        7
        g
        11
        %
        Saturated Fat
         
        1
        g
        6
        %
        Polyunsaturated Fat
         
        1
        g
        Monounsaturated Fat
         
        5
        g
        Sodium
         
        599
        mg
        26
        %
        Potassium
         
        119
        mg
        3
        %
        Carbohydrates
         
        2
        g
        1
        %
        Fiber
         
        1
        g
        4
        %
        Sugar
         
        0.3
        g
        0
        %
        Protein
         
        1
        g
        2
        %
        Vitamin A
         
        3147
        IU
        63
        %
        Vitamin C
         
        29
        mg
        35
        %
        Calcium
         
        81
        mg
        8
        %
        Iron
         
        1
        mg
        6
        %
        * Percent Daily Values are based on a 2000 calorie diet.
        Calories
        75
        Nutrition Facts

        Avocado Blueberry Quinoa Salad Recipe (gluten-free)

        by Leave a Comment

        This Avocado Blueberry Quinoa Salad is the BEST way to enjoy a fresh, gluten-free salad! With creamy avocado, sweet blueberries and fibre-packed quinoa, this easy-to-make salad will be your new favourite go-to for picnics, potlucks and BBQs. Let's go!

        Gluten Free Avocado blueberry quinoa salad in a green bowl.

        When summer finally gets here, all you wanna do it basically dive in to all the amazing fresh fruits and veggies around.

        And this quinoa salad with summer-forward ingredients like blueberries, corn and avocado is a perfect way to take in allllll the goodness of the season.

        [feast_advanced_jump_to]

        ❣️Why you'll love this recipe

        This avocado blueberry quinoa salad is Simply The Best (cue Whitney Houton).

        Why? Because it's absolutely packed with nutrition and it's freakin' delicious.

        Check out this bangin' nutritional profile:

        • Delivers unsaturated fats from the avocado and pistachios
        • Antioxidant-rich from blueberries and a cilantro lime dressing
        • Plus naturally gluten-free quinoa - a nutritional powerhouse in itself with protein, fibre and serving up 9 essential amino acids!
        Avocado blueberry quinoa salad in a green bowl.

        And did I mention that it's totally yummy!

        📝Ingredients

        Here's what you'll need to make this quinoa salad:

        Ingredients for avocado blueberry quinoa salad on a white table top.

        For the quinoa salad ingredients, you'll use:

        • Quinoa
        • Avocado
        • Blueberries
        • Corn
        • Red onion
        • Pistachios
        • Cilantro
        • Feta

        For the quinoa salad dressing you'll need:

        • Cilantro
        • Olive oil
        • Limes
        • Jalapeno
        • Salt and pepper

        See recipe card for quantities.

        🔪How to make avocado blueberry quinoa salad

        To make the avocado quinoa salad, you'll blend up the dressing in a blender or food processor.

        Then you'll combine the salad ingredients and pour the dressing overtop.

        Easy peasy😄

        Cilantro lime dressing in a blender.

        Add all cilantro lime dressing ingredients to a blender.

        Blend all cilantro lime dressing into a blender.

        Blend until smooth. Set aside.

        Quinoa blueberry avocado salad ingredients in a glass bowl.

        In a large bowl, add cooked quinoa, avocado, blueberries, corn, red onion, feta, pistachios, and cilantro.

        Avocado blueberry quinoa salad ingredients in a glass bowl.

        Pour cilantro lime dressing all over the quinoa salad and toss to combine.

        🔄 Substitutions

        Avocado quinoa and blueberries actually do go together like peas and corn BUT here's some ways to change it up if you'd like:

        • Remove the feta cheese to make it dairy-free
        • Blueberries can be replaced with any blackberries or strawberries
        • Pistachios can be swapped with almonds or cashews
        Avocado blueberry quinoa salad in a green bowl.

        🥡Storage and Leftovers

        Store any leftover quinoa salad in an air-tight container for up to 2 days.

        After the salad is made, the ingredients don't stand up well to freezing so be sure to use it up within 2 days.

        Close up for healthy Easy Quinoa Salad with Feta in a small white bowl

        You've got extra quinoa. So why not make this quinoa salad?

        Quinoa Salad with Feta

        Packed with nutrition, delicious and naturally gluten-free!

        Get the recipe →

        Top tip

        Any type of quinoa will do BUT if you wanna go fancy, why not pick up tri-colored or red quinoa? Same nutrition, same gluten-free goodness.

        It just adds another pop of colour to the quinoa salad🤩

        🙋‍♀️What to serve with avocado quinoa blueberry salad

        The salad is perfect on its own or used as a side salad paired with any protein.

        Try one of these for a complete gluten-free meal:

        🍽️More Summer Salad Recipes

        📖 Recipe

        Gluten Free Avocado blueberry quinoa salad in a green bowl.

        Avocado Blueberry Quinoa Salad Recipe (gluten-free)

        This Avocado Blueberry and Quinoa Salad is one of the BEST gluten-free salads around! With creamy avocado, sweet blueberries and fibre-packed quinoa, this salad will be your new favourite go-to this summer.
        No ratings yet
        Print Pin Rate
        Course: Salad
        Cuisine: American
        Keyword: quinoa salad
        Prep Time: 15 minutes
        Cook Time: 20 minutes
        Servings: 6
        Author: April Saunders

        Ingredients

        Cilantro Lime Dressing Ingredients:

        • ⅓ cup packed cilantro leaves
        • ½ cup olive oil
        • 2 tablespoon fresh lime juice
        • ½ jalapeno seeded
        • ½ teaspoon salt
        • freshly ground black pepper

        For The Salad

        • 1 cup cooked quinoa
        • 1 firm but still ripe avocado sliced or diced
        • 1 cup blueberries
        • 1 cup sweet corn canned or fresh
        • ½ medium red onion finely diced, about ½ cup
        • ½ cup pistachios chopped
        • ½ cup cilantro diced
        • ½ cup feta optional

        Instructions

        • Add all cilantro lime dressing ingredients to a blender and blend until smooth. Set aside.
        • In a large bowl, add cooked quinoa, avocado, blueberries, corn, red onion, feta, pistachios, and cilantro.
        • Pour cilantro lime dressing all over the quinoa salad and toss to combine. Garnish with extra cilantro, pistachios, feta, and red onion if you’d like. Serve at room temp or cold.

        Notes

        Yield: Makes about 7 cups of salad
        Remove feta cheese to make it dairy-free.
        Blueberries can be replaced with any berry.
        Pistachios can be swapped with almonds or cashews.
        The salad is perfect on its own or used as a side salad paired with any protein.
        Store salad in an air-tight container for up to 2 days.
        Nutrition information is approximate and for 1 cup of salad.
        Nutrition Facts
        Avocado Blueberry Quinoa Salad Recipe (gluten-free)
        Amount per Serving
        Calories
        383
        % Daily Value*
        Fat
         
        31
        g
        48
        %
        Saturated Fat
         
        6
        g
        38
        %
        Trans Fat
         
        0.002
        g
        Polyunsaturated Fat
         
        4
        g
        Monounsaturated Fat
         
        20
        g
        Cholesterol
         
        11
        mg
        4
        %
        Sodium
         
        347
        mg
        15
        %
        Potassium
         
        453
        mg
        13
        %
        Carbohydrates
         
        23
        g
        8
        %
        Fiber
         
        6
        g
        25
        %
        Sugar
         
        6
        g
        7
        %
        Protein
         
        7
        g
        14
        %
        Vitamin A
         
        370
        IU
        7
        %
        Vitamin C
         
        12
        mg
        15
        %
        Calcium
         
        89
        mg
        9
        %
        Iron
         
        1
        mg
        6
        %
        * Percent Daily Values are based on a 2000 calorie diet.
        Calories
        383
        Nutrition Facts

        Summer Butter Lettuce Salad with Beets and Peaches

        by Leave a Comment

        This Butter Lettuce Salad is packed with fresh beets and juicy peaches! It's a perfect salad for summer and super easy to make with a simple salad dressing.

        Nothin' says summer like a fresh salad with crisp butter lettuce, juicy peaches and farm-fresh green beans!

        Butter lettuce salad with peaches and beets on a blue table top with gold spoons.

        ❣️Why you'll love this butter lettuce salad recipe

        This butter lettuce salad recipe is like summer in a bowl.

        It's a lick-the-plate-clean kind of salad recipe.

        Of course, it's a naturally gluten-free food too - which is perfect when you first go gluten-free and you're wondering what the heck you can eat.

        And if that's not enough, it also goes with whatever else you're making for supper.

        [feast_advanced_jump_to]

        📝Ingredients

        Boston bibb lettuce, green beans, peach, beet and salad ingredients on a white countertop.
        • Butter lettuce
        • Green beans 
        • 1 beet
        • Nectarines or peaches
        • Shelled pistachios

        For the dressing you'll need:

        • Fresh lemon juice
        • Olive oil
        • Fresh garlic
        • Fresh basil

        See recipe card for quantities.

        Butter Lettuce and Pomegranate Salad on a white plate.

        If you love butter lettuce salads recipes, check this one out too:

        Butter Lettuce Salad with Pomegranates and Pistachios

        Get the recipe →

        🔪Instructions

        Here's how you'll make it:

        Boston bibb lettuce torn and in an orange serving bowl.

        Wash the lettuce and tear into bite-sized pieces. Add to a large serving bowl.

        Orange bowl with boston bibb lettuce, peaches and beets.

        Top the lettuce with cut green beans, shredded beets and sliced peaches.

        Pouring olive oil dressing on a butter lettuce salad with beets and peaches.
        Finally top with chopped pistachios. Pour olive oil dressing over the salad and toss it up.

        🔄Substitutions

        Since this is a salad recipe, it's pretty forgiving with the subs.

        Here's some ideas to make it your own:

        • Instead of peaches - peaches and pistachios go together like, well, peaches and cream but if you don't have peaches, nectarines are a perfect sub
        • No pistachios? - I love nuts in salads because of the crunch factor they give. If you don't have pistachios though, any roasted nut will do - roasted almonds would be delicious too
        • Beet free? - if you don't have (or don't love) beets, you could shred some fresh carrots in there instead
        Summer butter lettuce salad with beets and peaches in an orange serving bowl.
        It's an unexpected but absolutely tasty peach-forward salad that packs the nutrition in with green beans, beets and pistachios.

        🥡Storage and Leftovers

        After you make this salad, the butter lettuce will stay fresh for a few days - even with the fresh peaches and shredded beets on top.

        Store any leftover salad in the fridge - the butter lettuce needs the cool fridge temps - and eat it up with a day or 2.

        If you're making the salad ahead of time, once you wash and tear the bib lettuce, shred the beets and cut the peaches and green beans, keep the ingredients separate.

        Butter lettuce salad with beets and peaches with pistachios in an orange serving bowl.

        Then before serving, add the peaches, beets, green beans to the boston lettuce, sprinkle with the nuts and top with the dressing.

        Top tip

        If you don't like raw green beans, steam the green beans for a couple minutes before using in the salad. Then cool them down by running them under cold water.

        🙋‍♀️More Easy Salad Recipes

        Looking for more summer salad recipes like this? Check these out:

        🍽️Pairing

        Salads go with a lot. AKA almost everything. Here's a few ways to make this butter lettuce salad part of a summer meal for the whole fam:

        📖 Recipe

        Butter lettuce salad with beets and peaches with pistachios in an orange serving bowl.

        Summer Butter Lettuce Salad with Beets and Peaches

        This Butter Lettuce Salad is packed with fresh beets and juicy peaches! It's a perfect salad for summer and super easy to make with a simple salad dressing.
        No ratings yet
        Print Pin Rate
        Course: Salad
        Cuisine: American
        Keyword: summer salad
        Prep Time: 15 minutes
        Total Time: 15 minutes
        Servings: 6
        Author: April Saunders

        Ingredients

        • 1 large head of butter lettuce about 6 cups
        • 1 handful of green beans cut into ¼ inch “coins”
        • 1 beet (raw) shredded
        • 2 peaches diced
        • ¼ cup roasted pistachios shelled and roughly chopped

        Salad Dressing Ingredients

        • ¼ cup freshly squeezed lemon juice
        • ⅓ cup olive oil
        • 1 garlic clove minced
        • small handful of chopped basil

        Instructions

        • Hand tear the butter lettuce into a salad bowl. Add cut green beans, shredded beet, diced peaches and roasted pistachios.
        • Whisk the lemon juice, olive oil, garlic clove and chopped basil in a small jar.
        • Pour over the salad and toss to combine. Serve.

        Notes

        Leftover salad will be good for up to 2 days in the fridge.
        Yield: makes about 8 cups of salad.
        Nutrition information is approximately and for 1.5 cups.
        Nutrition Facts
        Summer Butter Lettuce Salad with Beets and Peaches
        Amount per Serving
        Calories
        169
        % Daily Value*
        Fat
         
        15
        g
        23
        %
        Saturated Fat
         
        2
        g
        13
        %
        Polyunsaturated Fat
         
        2
        g
        Monounsaturated Fat
         
        10
        g
        Sodium
         
        19
        mg
        1
        %
        Potassium
         
        239
        mg
        7
        %
        Carbohydrates
         
        9
        g
        3
        %
        Fiber
         
        2
        g
        8
        %
        Sugar
         
        6
        g
        7
        %
        Protein
         
        2
        g
        4
        %
        Vitamin A
         
        1097
        IU
        22
        %
        Vitamin C
         
        9
        mg
        11
        %
        Calcium
         
        23
        mg
        2
        %
        Iron
         
        1
        mg
        6
        %
        * Percent Daily Values are based on a 2000 calorie diet.
        Calories
        169
        Nutrition Facts

        Gluten-Free Coleslaw with Creamy Apple Cider Vinegar Dressing

        by Leave a Comment

        This gluten-free coleslaw will be your new go-to salad for summer! This coleslaw with a creamy apple cider vinegar dressing goes perfectly with pork, chicken or salmon and it's delicious on it's own!

        This gluten-free coleslaw is perfect for hot summer day BBQs and picnics.

        You can eat this coleslaw on it's own, served with pork on a bun or with grilled shrimp.

        Coleslaw with Creamy Apple Cider Vinegar Dressing in a green bowl with tongs.

        It works on so many levels people.

        [feast_advanced_jump_to]

        ❣️Why you'll love this gf slaw

        This gluten-free coleslaw is truly an awesome salad recipe for summer.

        It's full of flavor from the apple cider vinegar and creamy Greek yogurt.

        But it won't leave you feeling gloopy inside from well, being overly gloopy.

        Don't you find coleslaw recipes that only have mayo for the dressing a bit much?

        Coleslaw with Creamy Apple Cider Vinegar Dressing in a green bowl with tongs.

        In this recipe, the Greek yogurt in the slaw dressing keeps it creamy and healthier with more protein and calcium.

        This coleslaw keeps for days and has an unexpected crunch from the apple slices.

        The nutrition factor is boosted with the addition of some kale too💃

        📝Ingredients

        Here's what you'll need to make the gluten-free coleslaw.

        Ingredients for GF slaw on a white countertop.
        • 1 bag mixed and shredded cabbage
        • Kale
        • Granny Smith apples
        • Greek yogurt
        • Mayonaise
        • Apple cider vinegar
        • Dijon mustard
        • White sugar
        • Kosher Salt

        See recipe card for quantities.

        🔪Instructions

        Coleslaw, kale and apple in a large bowl.

        In a large bowl, add the shredded cabbage and thinly sliced kale. Top with sliced apple.

        Small bowl with a whisk and coleslaw dressing.

        In a small bowl or small mason jar, whisk together the dressing ingredients. Whisk to combine.

        Pouring dressing on slaw, kale and apple.

        Whisk until combined. Pour the dressing over the bowl of cabbage, kale and apple.

        Coleslaw with Creamy Apple Cider Vinegar Dressing in a green bowl with tongs.

        Toss to combine. Serve right away or keep in the fridge until needed.

        🔄Substitutions

        Like a lot of coleslaw recipes out there, this one is pretty forgiving when it comes to the ingredients. If you want to change things up, here's some ideas!

        • If you don't have the green apples, you can use any kind you have.
        • If you don't have the Greek yogurt, you can use sour cream in it's place.
        • If you don't have any apple cider vinegar on hand, you could use white wine vinegar or even red wine vinegar in it's place. The only thing is you might have to add a little more sweetness (sugar) to balance out the flavors but it would be very close to the original😄

        🥡Storage and Leftovers

        This gluten-free slaw recipe stays good in the fridge for up to 3 days after you whip it up.

        Kale Broccoli Salad in a white bowl.

        Kale Broccoli Salad with Apple Cider Vinegar Dressing

        Use up any extra kale with this super nutritious and delicious kale salad!

        Get the recipe →

        Make Ahead Tip

        Mix up the coleslaw dressing the day before you want to use it.

        Toss the shredded cabbage and kale with the dressing and sliced apples just before serving.

        Hope you love this gluten-free coleslaw recipe like we do❣️

        ~April

        🙋‍♀️More Salad Recipes for Summer

        🍽️Pairing

        Gluten-free coleslaw goes great with these other super summery dishes:

        📖 Recipe

        Coleslaw with Creamy Apple Cider Vinegar Dressing in a green bowl with tongs.

        Gluten-Free Coleslaw with Creamy Apple Cider Vinegar Dressing

        No ratings yet
        Print Pin Rate
        Course: Salad
        Cuisine: American
        Keyword: coleslaw salad
        Prep Time: 15 minutes
        Total Time: 15 minutes
        Servings: 6
        Author: April Saunders

        Ingredients

        • 1 bag mixed and shredded cabbage
        • 2 cups thinly sliced kale
        • 1 Granny Smith apple

        Dressing

        • ¼ cup Greek yogurt
        • 2 tablespoon mayo
        • ¼ cup apple cider vinegar
        • 1 tablespoon Dijon mustard
        • 1 teaspoon white sugar
        • ½ teaspoon Kosher salt

        Instructions

        • In a large bowl, add the shredded cabbage and thinly sliced kale. Top with sliced apple.
        • In a small bowl or small mason jar, whisk together the dressing ingredients. Whisk to combine.
        • Pour the dressing over the bowl of cabbage, kale and apple. Toss to combine. Serve right away or keep in the fridge until needed.

        Notes

        Yield: makes about 8 cups total.
        Nutrition information is approximate and for 1 cup of coleslaw.
        Nutrition Facts
        Gluten-Free Coleslaw with Creamy Apple Cider Vinegar Dressing
        Amount per Serving
        Calories
        101
        % Daily Value*
        Fat
         
        6
        g
        9
        %
        Saturated Fat
         
        1
        g
        6
        %
        Trans Fat
         
        0.01
        g
        Polyunsaturated Fat
         
        2
        g
        Monounsaturated Fat
         
        3
        g
        Cholesterol
         
        2
        mg
        1
        %
        Sodium
         
        78
        mg
        3
        %
        Potassium
         
        210
        mg
        6
        %
        Carbohydrates
         
        10
        g
        3
        %
        Fiber
         
        3
        g
        13
        %
        Sugar
         
        7
        g
        8
        %
        Protein
         
        2
        g
        4
        %
        Vitamin A
         
        794
        IU
        16
        %
        Vitamin C
         
        35
        mg
        42
        %
        Calcium
         
        62
        mg
        6
        %
        Iron
         
        1
        mg
        6
        %
        * Percent Daily Values are based on a 2000 calorie diet.
        Calories
        101
        Nutrition Facts

        Summer Corn and Black Bean Salsa

        by Leave a Comment

        This Corn and Black Bean Salsa (no tomatoes) welcomes summer like no other! Sweet corn, filling black beans, and zippy red onion come together with a simple lime juice dressing for a yummy corn salsa that's so easy to make.

        It's summer so let's make salsa!

        Black bean and corn salsa, that is.

        Summer Corn and Black Bean Salsa in a clear glass bowl with a bowl of chips and lime wedges on the side.

        This recipe for corn and black bean salsa is delicious, so easy to make and naturally gluten-free😋

        Besides, being summer and all, who wants to stand around in the kitchen all day while your friends and family gather, chat and laugh without you?

        Not you!💃

        So make this corn and black bean salsa for your next get together and you won't miss a thing.

        [feast_advanced_jump_to]

        And bookmark these other great recipes for backyard BBQ fun this summer:

        All make ahead recipes that are healthy, gluten-free and perfect for summer😎

        Alright let's get into this corn and black bean salsa!

        📝Ingredients for this corn and black bean salsa recipe

        • Corn niblets
        • Black beans
        • Red onion
        • 1 jalapeno
        • Cilantro
        • Parsley
        • Salt
        • Limes
        • Olive oil

        See recipe card below for quantities and full instructions.

        🥣Instructions

        Here's how you'll make it:

        • Combine the corn, black beans, diced red onion, finely diced and seeded jalapeno pepper, cilantro and parsley in a serving bowl
        • Add juice of 1 lime and the salt over top and stir to combine
        • Cover and let sit in the fridge for at least 1 hour before serving
        • Before serving, drizzle some olive oil overtop and the juice of 1 more lime

        Need even more than the 4 cups this recipe makes?

        Double the ingredients and make a big batch!

        Close up shot of Summer Corn and Black Bean Salsa in a clear glass bowl

        💃Variations

        Not only is this recipe just good as is, the combo of black beans and corn make a great base for other versions.

        There are so many other ingredients you could add in if you want to change it up.

        Here are some ideas for ingredients to add to this super easy corn salsa:

        • Avocados - dice 2 avocados and add them for a creamier salsa
        • Bell peppers - dice up a red, yellow or orange pepper
        • Feta Cheese - adding a cup of cubed or crumbled feta cheese adds a delicious salty flavour
        • Lemon juice (fresh) instead of the lime juice would totally work
        • Mango - I wouldn't hesitate to add some diced mango to this recipe. And if you love mango and salsa, check out this recipe for Yummy Mango Salsa on the site
        • Pineapple chunks
        • Tomatoes - like roma tomatoes; dice some up and add them in

        🙋‍♀️What to serve with this corn and black bean salsa

        Whether you're wanting a side-dish or a main meal out of this salsa, it can give you either!

        If you're serving as a snack or side-dish at a party or get together, these are great options:

        • Tortilla chips - can't go wrong serving this salsa with tortilla chips
        • Beanitos - for an extra hit of protein and fibre, I love these chips
        • Mini naan
        • Pita triangles
        • Straight up baby (aka get a spoon and dig in!)

        This corn salsa makes a great side for a main meal too.

        Here are some ideas for serving it for lunch or dinner:

        😎More Gluten-free Summer Recipes

        See more Summer →

        ✅Top Tips

        Use whatever type of corn you have

        The corn niblets can be fresh or frozen and then thawed.

        I'll often just put 2 cups of frozen corn niblets into my 2 cup measuring cup and let it thaw in the fridge till I need it later in the day.

        If you have fresh corn, use that!

        To make this recipe with fresh corn, boil it and then cool it down so you can slice the kernels off.

        Or, why not takes those lovely ears of corn and BBQ or grill them to get that delicious roasted corn flavour😋

        Be sure to rinse and drain the black beans

        As the source of the healthy carb and protein in this salsa, beans are a must and the black beans are perfect for this recipe.

        Just be sure you rinse them and let them drain for a few minutes.

        You don't get all the black bean "juice" adding a black tint to your finished product😉

        Wash your hands after cutting the jalapeno!

        Respect the heat🔥

        After cutting the seeds out of the jalapeno, be sure to wash your hands.

        Like, really well!

        And don't try to like take your contacts out after chopping one of these bad boys, k?

        Keep an extra lime around for serving time

        I'll often use one more lime and squirt the juice over the bowl of the salsa, right before serving.

        🥡Storage and Leftovers

        This salsa keeps in the fridge for up to 3 days.

        Use it as part of your meal prep for the week ahead!

        ❓I have leftover jalapeno peppers and/or red onion. What can I make with them?

        Do you find random parts of onions, garlic, ginger, or in this case, jalapeno peppers drying up on your counter, not getting used up?

        Besides throwing them into my compost, it's great to have another recipe to use them up with.

        So for the jalapeno, if you have extras (or didn't use the whole one in the first recipe):

        For the red onion:

        Alrighty, enough chatting.

        Let's get you making this - I hope you love it♥️

        ~April

        Here are some other healthy and gluten-free recipes for you to try:

        📖 Recipe

        A clear glass bowl of Summer Corn and Black Bean Salsa

        Summer Corn and Black Bean Salsa

        This Corn and Black Bean Salsa (no tomatoes) welcomes summer like no other! Sweet corn, filling black beans, and zippy red onion come together with a simple lime juice dressing that's so easy to make.
        5 from 10 votes
        Print Pin Rate
        Course: Appetizer
        Cuisine: American
        Keyword: corn salsa, healthy salsa, healthy snack, salsa
        Prep Time: 10 minutes
        Set in fridge: 1 hour
        Total Time: 1 hour 10 minutes
        Servings: 8 servings
        Author: April Saunders

        Ingredients

        • 2 cups corn niblets
        • 1 large can black beans about 2 cups or 540 ml
        • ¼ large red onion, diced about ½ cup
        • 1 jalapeno pepper, de-seeded and finely chopped
        • ¼ cup chopped cilantro
        • ¼ cup chopped parsley
        • 1 lime
        • ¼ teaspoon salt
        • olive oil for drizzling

        Instructions

        • Combine the corn, black beans, red onion, jalapeno pepper, cilantro and parsley in a serving bowl.
        • Add juice of 1 lime and the salt over top and stir to combine.
        • Cover and let sit in the fridge for at least 1 hour before serving.
        • Before serving, squeeze the juice of 1 lime over top and drizzle with a little olive oil.

        Video

        Notes

        Makes about 4 cups total. 
        Need even more than the 4 cups this recipe makes?
        Double the ingredients and make a big batch!
        It keeps in the fridge for up to 3 days.
        Nutrition information is approximate per ½ cup serving.
        Nutrition Facts
        Summer Corn and Black Bean Salsa
        Amount per Serving
        Calories
        99
        % Daily Value*
        Fat
         
        3
        g
        5
        %
        Saturated Fat
         
        0.4
        g
        3
        %
        Polyunsaturated Fat
         
        0.5
        g
        Monounsaturated Fat
         
        1
        g
        Sodium
         
        75
        mg
        3
        %
        Potassium
         
        226
        mg
        6
        %
        Carbohydrates
         
        17
        g
        6
        %
        Fiber
         
        4
        g
        17
        %
        Sugar
         
        2
        g
        2
        %
        Protein
         
        4
        g
        8
        %
        Vitamin A
         
        318
        IU
        6
        %
        Vitamin C
         
        10
        mg
        12
        %
        Calcium
         
        16
        mg
        2
        %
        Iron
         
        1
        mg
        6
        %
        * Percent Daily Values are based on a 2000 calorie diet.
        Calories
        99
        Nutrition Facts

        Easy Baked Peach Oatmeal (gluten-free)

        by Leave a Comment

        Here's a Peach Baked Oatmeal you can really dig into. Healthy ingredients like fresh peaches, whole grain oats, and natural peanut butter come together for a soft, healthy and delicious baked oatmeal. No bananas, no oil, no eggs or refined sugars here!

        Baked oatmeal with peaches on a white plate with a black table cloth
        This peach baked oatmeal has no bananas and it's full of flavour, fibre and protien. A great recipe for an easy breakfast to start the day

        It's PEACH SEASON🍑

        Let's all dig into summer peaches while we can.

        This soft baked oatmeal with juicy peaches is an absolutely delicious breakfast.

        And baked peach oatmeal warmed up with some sliced peaches on top needs a utensil, people.

        [feast_advanced_jump_to]

        This recipe for baked oatmeal only needs 1 large bowl and it's made with ingredients you probably have in your pantry right now.

        When you first go gluten-free, breakfast options suddenly get VERY hard (no cereal, no bread, no muffins?! WTF)

        That's why recipes like this baked oatmeal with peaches is a perfect way to have a healthy breakfast AND stick with your new gluten-free diet.

        For more gluten-free breakfast ideas that you can make ahead, definitely check out these out:

        Square pan of baked oatmeal with peaches on top
        Adding slices of ripe peaches on top before digging in puts this baked peach oatmeal right over the top. It'll be your new favourite way to start the day😋

        📝Ingredients for peach baked oatmeal

        • Gluten Free Oats - go for "quick" oats (3 or 5 min) or "large flake" oats (just not instant)
        • Oat flour - you can buy gluten-free oat flour (I like Only Oats) or you can make oat flour by blending large flake oats in a high speed blender or food processor
        • Baking powder
        • Salt
        • Cinnamon
        • Apple sauce, unsweetened
        • Peanut butter, natural
        • Pure maple syrup
        • Fresh Peaches - 2 cups diced, about 3-4 whole peaches

        🥣How to make baked oatmeal with peaches

        Making this baked peach oatmeal is soooo easy.

        Here's the high level steps (more details in the recipe card below):

        • Pre-heat your oven to 350 degrees F. Line a square, 8x8 baking pan with parchment paper
        Combine dry ingredients in a glass bowl.

        In a medium bowl, combine the oats, oat flour, baking powder, salt, and cinnamon

        Add wet ingredients to dry ingredients.

        Then add the applesauce, peanut butter, maple syrup and diced peaches.

        Combine wet ingredients with dry until fully mixed.

        Mix the wet ingredients into the dry until just combined.

        Baked oatmeal with peaches on a white plate with a black table cloth

        Cook in oven for about 30 minutes at 350 degrees F. Serve warm with sliced peaches on top.

        🔄Substitutions

        • No oat flour? If you don't want to use oat flour, you can use 1:1 gluten-free baking flour. The texture will change a little bit with (obvi) less oat taste.
        • Honey instead of maple syrup: instead of maple syrup, you could use honey for sweetness. You could also use brown sugar instead of the maple syrup.
        • Type of peanut butter: If you have "regular" (non-natural) peanut butter, you can try it BUT it does result in a baked oatmeal that's on the drier side.
        • With multiple recipe testing, I've found that the little extra bit of moisture from the natural peanut keeps it nice and moist.
        • Different applesauce - I just made this recipe again and I didn't have regular, plain unsweetened applesauce. But I did have those little "cups" of applesauce that I get for the kids lunches.
        • And it happened to be PEACH🍑 flavoured. It worked out totally fine for the recipe.
        • So if you have a flavoured, unsweetened applesauce - go for it😄
        Baked oamteal with peaches on top on a white and blue plate
        Warming up the baked oatmeal is the best way to serve the leftovers.

        🥡Storing and Freezing

        Leftovers of the baked oatmeal with peaches are good for up to 3 days. Store any leftovers in an air-tight container in the fridge.

        To re-heat the baked oatmeal, place a portion in the microwave until you get it the temperature you want.

        It doesn't take long to warm this deliciousness up😋

        You can freeze this baked oatmeal too.

        Wrap cut squares in parchment paper and freeze in an air-tight container for up to 3 months.

        A square pan and a small white and blue plate with soft baked oatmeal
        This baked oatmeal with peaches recipe is a great make-ahead breakfast for the week ahead! It's naturally a vegan baked oatmeal as there's no eggs or milk.

        🍽️What to serve with peach oatmeal bake

        When making this for breakfast, a natural fit for serving is a dollop of Greek yogurt and extra peaches.

        The cool yogurt and warm baked oatmeal with the sweet peaches is a match made in gluten-free heaven🌟

        I hope you try this healthy baked oatmeal with peaches and that it's a huge hit in your house too❣️

        If you try it, please rate and let me know what you think. I love hearing from you😄

        ~April

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          Submit

          PS. Have extra fresh peaches than you know what to do with? Then you gotta check these recipes the whole family can dig into:

          This recipe was originally published on September 7th, 2020.

          📖 Recipe

          Baked oamteal with peaches on top on a white and blue plate

          Easy Baked Oatmeal with Peaches Recipe (gluten-free!)

          Here's a Peach Baked Oatmeal you can really dig into. Healthy ingredients like fresh peaches, whole grain oats and natural peanut butter come together for a soft, healthy and delicious baked oatmeal.
          5 from 6 votes
          Print Pin Rate
          Course: Breakfast
          Cuisine: American
          Keyword: baked oatmeal, breakfast, oatmeal
          Prep Time: 10 minutes
          Cook Time: 35 minutes
          Total Time: 45 minutes
          Servings: 6 servings
          Author: April Saunders

          Ingredients

          • 1 cup gluten free rolled oats "large flake" (not instant)
          • ¾ cup gluten free oat flour
          • 1 teaspoon baking powder
          • 1 teaspoon cinnamon
          • ½ teaspoon salt
          • ½ cup applesauce, unsweetened
          • ⅓ cup peanut butter, natural
          • ¼ cup maple syrup
          • 2 cups peaches, diced more for serving

          Instructions

          • Pre-heat oven to 350 degrees F. Line a square, 8x8 baking pan with parchment paper.
          • In a medium bowl, combine oats, oat flour, baking powder, salt, and cinnamon with a spoon.
          • To the bowl of dry ingredients, add applesauce, peanut butter, maple syrup and diced peaches. Keep a handful of diced peaches to the side to add on top. Stir till just combined with a spoon.
          • Using a spatula, scrape the combined dry and wet ingredients out of the bowl into the prepared pan. It's a thick batter - that's good! Spread it out evenly in the baking dish. Top with a few diced peaches.
          • Bake in the pre-heated oven for approximately 35 - 37 or until an inserted toothpick comes out fairly clean.
          • Remove from the oven and serve warm with peaches, Greek yogurt and / or a drizzle peanut butter.

          Notes

          Keeps well for about 3 days in an airtight container. Consider wrapping up anything not eaten after day 2 in plastic wrap and storing in the freezer. 
          Store leftover baked oatmeal in a container large enough that they don't have to be stacked. Stack these and you'll have a delicious (but difficult to eat) mess on your hands.
          I’ll have a square or two in the morning, warm it in the microwave for ~30 seconds and serve it with sliced peaches on top. 
          Looking for more sweetness? Add a few chocolate chips to the batter before baking.
          Nutrition information is approximate and for ⅙th of the recipe.
          Nutrition Facts
          Easy Baked Oatmeal with Peaches Recipe (gluten-free!)
          Amount per Serving
          Calories
          265
          % Daily Value*
          Fat
           
          10
          g
          15
          %
          Saturated Fat
           
          2
          g
          13
          %
          Polyunsaturated Fat
           
          3
          g
          Monounsaturated Fat
           
          4
          g
          Sodium
           
          279
          mg
          12
          %
          Potassium
           
          294
          mg
          8
          %
          Carbohydrates
           
          39
          g
          13
          %
          Fiber
           
          4
          g
          17
          %
          Sugar
           
          16
          g
          18
          %
          Protein
           
          8
          g
          16
          %
          Vitamin A
           
          174
          IU
          3
          %
          Vitamin C
           
          2
          mg
          2
          %
          Calcium
           
          82
          mg
          8
          %
          Iron
           
          2
          mg
          11
          %
          * Percent Daily Values are based on a 2000 calorie diet.
          Calories
          265
          Nutrition Facts

          Summer Peach Basil Salad with Feta

          by Leave a Comment

          Fresh, juicy peaches layered with salty feta cheese, sweet basil and tangy white wine vinegar come together in this summertime salad. A healthy, naturally gluten-free and simple to make salad, this peach, basil, feta salad is like having summertime on a plate! 

          What's fresh, simple, healthy and oh-so delicious?

          This Summer Peach and Basil Salad with Feta my friend!

          A white plate with sliced peaches, basil and feta on a blue background.

          It's so GOOD.

          And truly, beyond easy.

          You literally chop all the things up (and by "chop", I mean like rip the basil...mash the feta between your hands...), add those peaches and you've got a salad. 

          [feast_advanced_jump_to]

          🥗Why this salad doesn't suck

          This Easy Peach Salad with Feta will be a new favourite of yours: promise on my Girl Guide honour.

          With the peaches being plentiful and local these days (yippee), a summery peach salad is a natural choice.

          📝Ingredients

          • Peaches - when it's peach season, get those fresh peaches by the bushel, basket and bag🍑
          • Basil - torn basil leaves give a hint of freshness and almost earthy-flavour to this summer salad
          • Feta cheese - fruit like peaches goes well with many different of types of cheeses (see below for variations and substitutions) but my favourite combination this summer is the peach basil and feta cheese salad
          • White wine vinegar - the dressing for this peach salad is only white wine vinegar. No oil needed in this salad!

          🥣How to make this peach feta and basil salad

          Making this salad is super easy: all you do is get a large platter and slice your peaches up (no need to peel).

          Arrange the peach slices on top of the platter, crumble the feta overtop, add the torn basil and add the vinegar and fresh ground pepper. And then serve!

          💃Variations

          1. Make it a "chopped" version of peach salad: instead of slicing the peaches, dice them into small cubes, rip the basil in smaller bits and crumble feta cheese. Add everything to a large bowl. Add the vinegar and fresh ground pepper. If you make the salad in a bowl like this, you can let it sit in the fridge for 30 minutes or up to 2 hours before serving.
          2. Add in tomatoes - tomatoes go really well with peaches and cheese in a salad. You can easily add tomatoes on top of the peaches and feta here too. Or dice everything up - see above note re: making the salad in a bowl.
          3. You can grill the peaches - if you want to try grilling the peaches, don't slice them - cut the peaches in half and get the stone out. Grill them on a hot grill for a couple minutes per side. Once done, place on a platter and top with feta, basil and white wine vinegar. You could also serve grilled peaches with tomato wedges and burrata cheese

          If you love grilled peaches, check out this recipe for Easy Gluten Free Grilled Peaches with Walnuts.

          A white plate with sliced peaches, basil and feta on a blue background.

          🔄Substitutions

          This peach salad is perfect as-is but if you want to change it up a bit try these things:

          • Instead of feta cheese you can use bocconcini cheese, mozzarella cheese or burrata cheese
          • Instead of white wine vinegar, try balsamic vinegar instead. It works just as well and gives an even deeper flavour. Plus, the balsamic vinegar gives a nod to the classic combo of cherry tomatoes with boccochini cheese, basil and balsamic vinegar. A fresh salad that's delicious any time of year
          • Instead of the basil, you could try fresh mint instead🍃
          • Love fresh ground pepper? Add some fresh ground pepper once you have everything assembled - yum!

          🥡Storage

          Once you assemble the salad, it's best served within 2 hours of making it. Leftover salad can be stored for a day inn the fridge in a container with a lid that's air-tight.

          A white plate with sliced peaches, basil and feta.

          😄What to serve with peach salad

          An easy-breezy fresh peach salad calls for an equally easy main dish when you're serving this for supper.

          Try one of these recipes for a perfect pairing:

          Alright I hope you love this peach and basil salad with feta.

          If you do make it, rate the recipe and let me know in the comments. I love hearing from you!

          More peaches than you know what to do with? Make this summer-forward One Pan Chicken Breast with Zucchini and Peaches recipe!

          ~April

          PS. Lookin' for some more easy, gluten-free recipes to try this summer?

          Check out these recipes:

          📖 Recipe

          A white plate with sliced peaches, basil and feta on a blue background.

          Summer Peach and Basil Salad with Feta

          Fresh, juicy peaches layer with salty feta and sweet basil come together in this peach basil salad that always turns out perfectly. It's like having summertime on a plate!
          4.91 from 11 votes
          Print Pin Rate
          Course: Appetizer, Salad, Side Dish
          Cuisine: American
          Keyword: peach salad, summer peach salad
          Prep Time: 15 minutes
          Total Time: 15 minutes
          Servings: 4 servings
          Author: April Saunders

          Ingredients

          • 5 peaches sliced in larger sections (about 6 per peach)
          • ½ cup fresh basil or more, depending on what you like
          • ⅓ cup feta, crumbled
          • 1.5 tablespoon white wine vinegar
          • fresh ground pepper

          Instructions

          • Assemble sliced peaches on a serving platter or large plate
          • Top with basil and crumbled feta. Drizzle the white wine vinegar overtop. Serve.

          Video

          Notes

          Instead of slicing the peaches, you could make a "chopped" version by dicing up the peach slides and tossing with the basil, feta and white wine vinegar.
          For a different flavor profile, try balsamic vinegar in place of the white wine vinegar.
          Nutrition information is approximate and of ¼ of the recipe.
          Nutrition Facts
          Summer Peach and Basil Salad with Feta
          Amount per Serving
          Calories
          107
          % Daily Value*
          Fat
           
          2
          g
          3
          %
          Saturated Fat
           
          1
          g
          6
          %
          Polyunsaturated Fat
           
          0.2
          g
          Monounsaturated Fat
           
          0.1
          g
          Cholesterol
           
          7
          mg
          2
          %
          Sodium
           
          137
          mg
          6
          %
          Potassium
           
          240
          mg
          7
          %
          Carbohydrates
           
          20
          g
          7
          %
          Fiber
           
          3
          g
          13
          %
          Sugar
           
          16
          g
          18
          %
          Protein
           
          4
          g
          8
          %
          Vitamin A
           
          770
          IU
          15
          %
          Vitamin C
           
          8
          mg
          10
          %
          Calcium
           
          13
          mg
          1
          %
          Iron
           
          1
          mg
          6
          %
          * Percent Daily Values are based on a 2000 calorie diet.
          Calories
          107
          Nutrition Facts

          Brussel Sprout Salad with Bacon and Maple Dressing

          by Leave a Comment

          Ok this brussel sprout salad is SO amazing. Fresh brussel sprouts, salty bacon, crunchy apple, nuts, dried cranberries and a maple dressing will have you comin' back for more. Let's dig in!

          Brussel Sprout Salad with Bacon and Maple Dressing in a green bowl.

          🙋‍♀️Why this salad doesn't suck

          The idea of a brussel sprout salad may have your inner 8 year old crying NOOOOOOO.

          But trust me on this one: this brussel sprout salad will NOT remind you of stinky, over-boiled sprouts.

          This is a super fresh and nutritious brussel sprout salad that's super easy to make.

          Have it for lunch at work-from-home days in front of checking your emails; have it for supper with some BBQ shrimp or chicken; or bring it to your next friends backyard BBQ.

          It hits ALL the marks.

          [feast_advanced_jump_to]

          🥗Ingredients

          Here's what you'll need to make this salad:

          Brussel sprout salad ingredients.

          Ingredients for Salad:

          • Brussel sprouts shredded or finely chopped
          • Red onion
          • Cooked bacon (or subs, see below)
          • Walnuts
          • Dried cranberries
          • Honey crisp apple

          Ingredients for maple dressing:

          • Maple syrup
          • Olive oil
          • Lemon
          • Salt and pepper

          See recipe card for quantities.

          📝Instructions

          Here's how you'll make this salad:

          Process brussel sprouts in food processor.

          Place brussel sprouts in a food processor and shred.

          All brussel sprout salad ingredients on a white tabletop.

          Cook bacon and gather ingredients (see recipe card and post for alternatives.)

          Brussel sprout salad before adding dressing.

          Add shredded brussel sprouts, red onion, pecans, cranberries, apples and chopped bacon to a large bowl.

          Brussel Sprout Salad with Bacon and a Maple Dressing.

          Make dressing and toss salad in dressing when ready to serve.

          🔄Substitutions

          No bacon? No problem!

          You can sub-in turkey bacon, pancetta or Canadian bacon for the bacon.

          And instead of walnuts you can use pecans or chopped and roasted almonds.

          Brussel Sprout Salad with Apple and Maple Dressing close up.

          🔪Equipment

          Besides a few standard kitchen utensils, here's what you'll need to make the salad:

          • Food processor or knife
          • Cutting Board
          • Frying pan
          • Mason Jar or Tupperware with a top

          🥡Storage and Leftovers

          Leftovers of this salad will keep in the fridge for about 2 days, once fully prepared.

          To prep it ahead of time, keep the nuts separate from the other ingredients and add together right before serving, including the dressing.

          Top Tip

          If you don't like the taste of the onion, blanche the chopped onion in a bowl of water for 5-10 mins before placing in the salad.

          🥗 More Awesome Salads

          See more Easy Gluten-Free Salad Recipes →

          🍽️Pairing

          Don't let them be lonely! Here's my favorite dishes to serve with this brussel sprout salad:

          Hope you love this brussel sprout salad like we do❣️

          ~April

          📖 Recipe

          Brussel Sprout Salad with Bacon and Maple Dressing in a green bowl.

          Brussel Sprout Salad with Bacon and Maple Dressing

          This salad has it all: fresh brussel sprouts, crunchy apple, nuts, dried cranberries and a maple dressing that will have you comin' back for more. Let's dig in!
          No ratings yet
          Print Pin Rate
          Course: Salad
          Cuisine: American
          Keyword: brussel sprouts
          Prep Time: 10 minutes
          Cook Time: 30 minutes
          Total Time: 40 minutes
          Servings: 8
          Author: April Saunders

          Equipment

          • Food processor or Knife
          • Cutting Board
          • Frying pan
          • Mason Jar or Tupperware with a top

          Ingredients

          Ingredients for Salad

          • 1 lb whole brussel sprouts shredded or finely chopped
          • ¼ red onion chopped
          • 4 slices bacon fried and chopped
          • ⅓ cup walnuts toasted (if desired)
          • ⅓ cup dried cranberries
          • 1 honey crisp apple chopped

          Ingredients for Maple Vinaigrette

          • ⅓ cup maple syrup
          • ¼ cup Olive Oil high quality EVOO
          • 1 lemon juiced
          • 1 teaspoon salt
          • 1 teaspoon black pepper

          Instructions

          • Cook your bacon either on a frying pan or in the oven. If cooking in oven, I cook it at 425 degrees F on a large pan lined with tinfoil. Bake for 20 minutes, flipping bacon over halfway. Drain bacon and let cool for 5 mins then chop up.
          • As your bacon cooks, place brussel sprouts in a food processor and shred.
          • Then add shredded brussel sprouts, red onion, walnuts, cranberries, apples and chopped bacon to a large bowl.
          • In a mason jar, add all of the salad dressing ingredients.
          • Secure with a lid and shake until combined.
          • Toss salad in dressing when ready to serve.

          Notes

          Yield: makes about 8 cups of salad.
          If you don't have a food processor, finely chop the brussel sprouts.
          You can serve the salad with a protein (like chicken or shrimp) for a complete meal.
          Sub-in turkey bacon, pancetta or Canadian bacon for the bacon.
          If you have a few extra minutes, toast the walnuts for an extra crunch in a pan over medium heat.
          Make ahead tip:
          Make everything ahead of time and store ingredients separately in the fridge (except for the nuts) up to 2 or 3 days before serving. Then toss everything together and add dressing right before serving.
          Flavor Profile Notes:
          If adjusting any of the ingredients remember to keep the flavors balanced, for example, the apple brings sweetness to the bitterness of the brussel sprouts.
          If using a granny smith apple, you'll want to add more maple syrup to the dressing so the flavors aren't too tart.
          The bacon adds saltiness to the salad, which balanced by the sweetness of the vinaigrette.
          Nutrition information is approximate and for 1 cup serving of the salad.
          Nutrition Facts
          Brussel Sprout Salad with Bacon and Maple Dressing
          Amount per Serving
          Calories
          224
          % Daily Value*
          Fat
           
          13
          g
          20
          %
          Saturated Fat
           
          3
          g
          19
          %
          Trans Fat
           
          0.01
          g
          Polyunsaturated Fat
           
          2
          g
          Monounsaturated Fat
           
          8
          g
          Cholesterol
           
          7
          mg
          2
          %
          Sodium
           
          398
          mg
          17
          %
          Potassium
           
          326
          mg
          9
          %
          Carbohydrates
           
          25
          g
          8
          %
          Fiber
           
          4
          g
          17
          %
          Sugar
           
          17
          g
          19
          %
          Protein
           
          4
          g
          8
          %
          Vitamin A
           
          448
          IU
          9
          %
          Vitamin C
           
          57
          mg
          69
          %
          Calcium
           
          50
          mg
          5
          %
          Iron
           
          1
          mg
          6
          %
          * Percent Daily Values are based on a 2000 calorie diet.
          Calories
          224
          Nutrition Facts

          Watermelon Feta Salad with Balsamic Glaze

          by Leave a Comment

          This watermelon salad with feta is SO YUM and perfect for summer. Juicy watermelon pairs perfectly with salty feta, fresh basil, blueberries and a balsamic glaze. Your friends and family will lick the platter clean 😎

          Watermelon Mint and Feta Salad with Balsamic Glaze

          When you're peeling off your thighs that are stuck to the leather seats in your car, you know it's summertime😎

          And with summer comes popsicles, pool and pool parties.

          Yay!

          ❣️Why this salad doesn't suck

          Fresh, juicy watermelon just SCREAMS summer, don't you think?

          Add fresh blueberries, basil, salty feta and a secret ingredient...and you've got a match made in salad heaven.

          Crowd-pleasing and naturally gluten-free, this watermelon salad with feta will be your new go-to this summer.

          Let's make it!

          [feast_advanced_jump_to]

          📝Ingredients

          Here's what you 'll need to make this watermelon salad:

          • Watermelon - go for seedless and you'll thank me later
          • Blueberries (fresh)
          • Feta cheese - buy the "pre-cubed" for easy salad prep
          • Fresh basil leaves
          • Balsamic vinegar (to make a balsamic glaze)

          See recipe card for quantities.

          🔪Instructions

          Here's how you'll make this salad. The only real "cooking step" is making the balsamic glaze - here's how you make it:

          Balsamic vinegar in a small pot on the stovetop.

          To make the balsamic glaze, heat 1 cup of balsamic vinegar on the stove in a small saucepan.

          Boiling balsamic vinegar on the stove in a small pot.

          Heat until boiling. Once boiling, turn down the heat to medium and whisk the vinegar.

          Finished balsamic glaze in a small bowl.

          Keep whisking every few minutes. Once the vinegar has thickened and it's full of bubbles, remove from the heat to cool.

          Watermelon Feta Salad with Balsamic Glaze and Mint

          Add diced watermelon, blueberries, feta cheese and torn fresh basil leaves to a serving platter or bowl. Drizzle the balsamic glaze overtop and serve.

          🔄Substitutions

          Instead of the basil, you could use mint instead.

          Instead of the feta cheese, you could use boccochini - it will be less salty but the creamy cheese is really nice with the watermelon.

          And if you don't have time or interest in making the balsamic glaze, simply using the balsamic vinegar as-is works too. The balsamic flavor won't be as strong.

          💃Variations

          There are so many ways to change up this fresh watermelon salad.

          And as per the substitutions above, you can make a few swaps and have a completely different salad!

          Watermelon Feta Salad with Mint

          🥡Storage and Leftovers

          One you drizzle the watermelon salad with the glaze, it's best if you serve it right away.

          If you want to make things ahead of time, chop up the watermelon and

          If you bought one of those GINORMOUS watermelon and have some leftovers, I've got the perfect way to use it up: Easy Watermelon Gazpacho Without Tomatoes!

          Easy Watermelon Summer Gazpacho in a white bowl with a silver spoon beside

          Watermelon Gazpacho🍉 (no tomatoes)

          You'll love this Easy Watermelon Gazpacho with cucumber and mint. It's a refreshing, summery take on the traditional cold soup: gazpacho.

          Get the recipe →

          Top tip

          When making the balsamic glaze, don't be afraid to really cook it down so it gets thick.

          And after you remove it from the heat, it'll thicken even more.

          You can also buy balsamic vinegar pre-made and skip the making-it-part😄

          🙋‍♀️Love summer?

          Heck ya. Then try these cool-you-off from the inside-out recipes for the hottest season of the year:

          See more Summer →

          🍽️Pairing

          Up your summer game with these fail-proof recipes that would go perfectly with watermelon salad:

          Hope you love this watermelon salad with feta like we do!

          ~April

          📖 Recipe

          Watermelon Mint and Feta Salad

          Watermelon Feta Salad with Balsamic Glaze

          This watermelon salad with feta is SO YUM and perfect for summer. The juicy watermelon pairs perfectly with salty feta, fresh basil and a balsamic glaze.
          No ratings yet
          Print Pin Rate
          Course: Salad
          Cuisine: American
          Keyword: summer salad, watermelon salad
          Prep Time: 10 minutes
          Cook Time: 10 minutes
          Total Time: 20 minutes
          Servings: 5 people
          Author: April Saunders

          Ingredients

          • 10 cups watermelon
          • 2.5 cups blueberries fresh
          • 1 cup feta cheese
          • ¼ cup basil leaves, fresh torn
          • ⅓ cup balsamic glaze see instructions on how to make

          Instructions

          • To make the balsamic glaze, heat 1 cup of balsamic vinegar on the stove in a small saucepan. Heat until boiling.
          • Once boiling, turn down the heat to medium and whisk the vinegar.
          • Keep whisking every few minutes. The balsamic vinegar will start to bubble after about 5-7 minutes.
          • Once the vinegar has thickened and it is full of bubbles, remove from the heat.
          • It will continue to thicken as it cools too. Set aside.
          • Add diced watermelon, blueberries, feta cheese and torn fresh basil leaves to a serving platter or bowl.
          • Drizzle the balsamic glaze over-top.
          • Serve right away.

          Notes

          Yield: makes about 12 cups of salad.
          If you don't want to make the balsamic glaze, I have just used balsamic vinegar. You can also buy pre-made balsamic glaze.
          Nutrition information is approximate and for 2 cups of watermelon salad.
          Nutrition Facts
          Watermelon Feta Salad with Balsamic Glaze
          Amount per Serving
          Calories
          239
          % Daily Value*
          Fat
           
          7
          g
          11
          %
          Saturated Fat
           
          4
          g
          25
          %
          Polyunsaturated Fat
           
          0.4
          g
          Monounsaturated Fat
           
          2
          g
          Cholesterol
           
          27
          mg
          9
          %
          Sodium
           
          346
          mg
          15
          %
          Potassium
           
          418
          mg
          12
          %
          Carbohydrates
           
          42
          g
          14
          %
          Fiber
           
          3
          g
          13
          %
          Sugar
           
          29
          g
          32
          %
          Protein
           
          7
          g
          14
          %
          Vitamin A
           
          1939
          IU
          39
          %
          Vitamin C
           
          32
          mg
          39
          %
          Calcium
           
          175
          mg
          18
          %
          Iron
           
          1
          mg
          6
          %
          * Percent Daily Values are based on a 2000 calorie diet.
          Calories
          239
          Nutrition Facts

          Quinoa Flake Muffins with Chocolate Chips (Gluten-Free)

          by 2 Comments

          These muffins with quinoa flakes are a perfect way to start your day! These quinoa flake muffins are nutritious and made with simple ingredients like gluten-free flour, eggs, applesauce, cocoa and - you guessed it - quinoa flakes!

          Quinoa Flake Muffins with Chocolate Chips

          When you first go gluten-free, you're usually just focused on getting gluten OUT.

          Cut that bread, crackers, pizza, cereal, etc, etc, etc.

          But then you gotta get some other ingredients that will help keep you ON the gluten-free track for life.

          And one of those ingredients I suggest you get your hands on are: quinoa flakes!

          [feast_advanced_jump_to]

          Quinoa flakes are a great addition to your gluten-free pantry!

          And these chocolate muffins with quinoa flakes are a fantastic way to start using quinoa flakes.

          📝Ingredients for muffins with quinoa flakes

          • Quinoa Flakes - I use GoGo Quinoa Flakes
          • 1:1 Baking Gluten-Free Flour
          • Baking soda
          • Baking powder
          • Cocoa powder
          • Salt
          • Bananas, very ripe or thawed from the freezer
          • Unsweetened applesauce
          • Eggs
          • Oat milk - or milk of your choice
          • Maple syrup
          • Mini dark chocolate chips
          Quinoa Flake Muffins with Chocolate Chips_GF
          If you're short on time in the morning, make these muffins and have 2 with an apple and you're good to go!

          🔪How to make quinoa flake muffins

          Here's the high level steps to making these chocolate chip muffins with quinoa flakes.

          See the recipe card below for more details😄

          A muffin pan filled with colourful silicone cupcake liners

          Pre-heat oven to 350 degrees F and get your muffin pan ready. Either use a silicone muffin pan or silicone muffin cups.

          A mixing bowl filled with quinoa flakes and other dry ingredients for muffins.

          In a large bowl, combine the gluten free flour, flaked quinoa, baking soda, baking powder, salt and cocoa powder.

          Whisk together wet ingredients.

          In a medium bowl, mix the smashed banana, applesauce, eggs, maple syrup and oat milk together until combined with a whisk.

          Combine wet and dry muffin ingredients.

          Pour this banana mixture into the large bowl with the dry ingredients. Stir until just combined.

          Add chocolate chips to muffin batter.

          Optional step: let this mixture sit for 15 minutes before baking. Add chocolate chips.

          Divide quinoa muffin batter in silicone muffin pan.

          Divide mixture evenly between the 12 muffin cups. Bake in the pre-heated oven for 15 minutes.

          🥶Storage and Freezing

          These muffins keep well in an air-tight container for 3 days on the counter.

          You can also freeze them in an airtight container for up to 3 months.

          Gluten Free Quinoa Flake Muffins with Chocolate Chips

          🙋‍♀️What are Quinoa Flakes?

          You know how when you cook quinoa, you get the seed kind of bursting out?

          And you get those "curly q's" alongside of the seed?

          With quinoa flakes, the seed is flattened or rolled out, and then toasted (so it doesn't really split apart like when you cook it.)

          The result is a flake that resembles really fine oats almost.

          Here's what it looks like right out of the box - see the little flattened quinoa seed?

          A measuring cup filled with quinoa flakes
          Quinoa flakes straight out of the package! Quinoa flakes a great addition to your gluten-free diet. Use them as hot breakfast cereal, put them in smoothies or add them to muffins!

          🥣How to cook quinoa flakes

          For hot cereal using quinoa flakes, take ⅓ cup of flakes and add almost ⅔ cups of boiling hot water; cover for 1 minute.

          Then top with yogurt, some fruit and a little almond milk or coconut milk.

          🔪Where can I use quinoa flakes?

          You can use quinoa flakes so many different ways!

          Add them to make hot cereal, put them in smoothies for a boost of fibre and iron, add them into baked goods (like this recipe).

          You can even put them in soups.

          For hot cereal using quinoa flakes, I take ⅓ cup of flakes and add almost ⅔ cups of boiling hot water; cover for 1 minute and then I'll add yogurt, some fruit and a little coconut milk.

          Quinoa Flake Muffins with Chocolate Chips gluten free

          🍎Are quinoa flakes healthy?

          Yes!

          Here's the great thing about quinoa flakes: once they're rolled out, they retain all the same great properties of quinoa.

          Some of the nutritional highlights of quinoa flakes include:

          • They're naturally gluten-free
          • High in plant-based protein
          • Full of good fiber and healthy carbs
          • Source of iron

          ❓What do quinoa flakes taste like?

          Cooked quinoa. Like in a major way.

          I opened the package of quinoa flakes and that familiar smell just hit me.

          If you're into quinoa, good chance you'll like the taste of quinoa flakes!

          A box of Quinoa Flakes.

          Top Tip

          For these muffins with quinoa flakes and all gluten-free muffin recipes, let your muffin batter sit for about 15 minutes after you have everything mixed together.

          I've heard this tip before and find it really helps to let the ingredients in the gluten-free muffins get activated before getting into the oven.

          Alright, hope you love these muffins like we do❣️

          ~April

          More recipes with quinoa

          📖 Recipe

          A quinoa Flake Muffins with Chocolate Chips on a white background.

          Quinoa Flake Muffins with Chocolate Chips (Gluten-Free)

          These muffins with quinoa flakes are a perfect way to start your day! These quinoa flake muffins are nutritious and made with simple ingredients like gluten-free flour, eggs, applesauce, cocoa and - you guessed it - quinoa flakes!
          4.17 from 6 votes
          Print Pin Rate
          Course: Breakfast, Snack
          Cuisine: American
          Keyword: gluten free, healthy muffin, healthy snack, quinoa flakes
          Prep Time: 15 minutes
          Cook Time: 15 minutes
          Total Time: 30 minutes
          Servings: 12 muffins
          Author: April Saunders

          Ingredients

          • ¾ cup quinoa flakes
          • 1 ¼ cup 1:1 gluten-free baking flour
          • 1 teaspoon baking soda
          • ½ teaspoon baking powder
          • ¼ teaspoon salt
          • 2 tablespoon cocoa powder
          • 1 ripe banana mashed, about ½ cup total
          • ½ cup unsweetened applesauce
          • 2 eggs
          • 2 tablespoon maple syrup
          • ¼ cup oat milk or milk of choice
          • ¼ cup mini semi-sweet dark chocolate chips

          Instructions

          • Pre-heat oven to 350 degrees F. Line 12-cup muffin pan with silicone muffin cups or use a completely silicone muffin pan.
          • In a large bowl, combine the flaked quinoa, gluten-free flour, baking soda, baking powder, salt and cocoa powder. Set aside.
          • In a medium bowl, mix the smashed banana, applesauce, eggs, maple syrup and oat milk together until combined with a whisk.
          • Pour this banana mixture into the large bowl with the dry ingredients. Stir until just combined.
          • Add chocolate chips and give one final stir.
          • Optional step: let this sit for 15 minutes before baking.
          • Divide mixture evenly between the 12 muffin cups. Bake in the pre-heated oven for 13-15 minutes or until a toothpick inserted comes out clear.
          • These muffins keep well in an air-tight container for 3 days on the counter. Freeze for up to 3 months.

          Notes

          These muffins keep well in an air-tight container for 3 days on the counter.
           
          Freeze for up to 3 months.
           
          Tip: after you combine the wet and dry ingredients together, let the muffin batter sit for about 10-15 minutes. I find this helps any gluten-free free baked good rise better.
           
          Nutritional information is approximate and for 1 muffin.
           
          Nutrition Facts
          Quinoa Flake Muffins with Chocolate Chips (Gluten-Free)
          Amount per Serving
          Calories
          124
          % Daily Value*
          Fat
           
          3
          g
          5
          %
          Saturated Fat
           
          1
          g
          6
          %
          Trans Fat
           
          0.003
          g
          Polyunsaturated Fat
           
          0.2
          g
          Monounsaturated Fat
           
          0.4
          g
          Cholesterol
           
          27
          mg
          9
          %
          Sodium
           
          175
          mg
          8
          %
          Potassium
           
          99
          mg
          3
          %
          Carbohydrates
           
          22
          g
          7
          %
          Fiber
           
          3
          g
          13
          %
          Sugar
           
          7
          g
          8
          %
          Protein
           
          4
          g
          8
          %
          Vitamin A
           
          59
          IU
          1
          %
          Vitamin C
           
          1
          mg
          1
          %
          Calcium
           
          46
          mg
          5
          %
          Iron
           
          1
          mg
          6
          %
          * Percent Daily Values are based on a 2000 calorie diet.
          Calories
          124
          Nutrition Facts

          Easy Black Rice Salad with Feta and Grape Tomatoes

          by Leave a Comment

          This Black Rice Salad is one you'll come back to again and again! With hearty and chewy black rice as the star, you're gonna love the fresh ingredients in this chopped salad like spinach, grape tomatoes and feta cheese. Topped with an easy balsamic vinegar dressing.

          Easy salads are in the house!🏡

          Black rice salad with feta and tomatoes in a clear bowl.

          Oh my gosh!

          So I tried black rice for one of the first times the other day and WOW.

          So. GOOD.

          After that, I had to make this cold black rice salad.

          Black rice makes an amazing salad because it travels well, won't get soft and mushy (ew) AND the black rice with veggie combo is packed with fibre, vitamins and minerals too.

          You're going to LOVE this salad.

          [feast_advanced_jump_to]

          📝Ingredients for black rice salad

          • Red onion 
          • Canned mixed bean salad
          • Feta
          • Black rice 
          • Fresh spinach 
          • Cherry tomatoes
          • Olive oil
          • Balsamic vinegar
          • Grainy mustard
          • Maple syrup
          • Fresh garlic clove
          Healthy black rice salad with feta and spinach in a clear bowl.
          You'll get protein, healthy carbs and a whole whack of vitamins and minerals from all the fresh ingredients in this salad🥗
          Brown spoon filled with uncooked black rice.

          🍚Is Black Rice Gluten Free?

          Black rice IS gluten free - woohoo!

          Get the details →

          🔪How to make black rice salad

          Soaking black rice in a strainer.

          Soak the purple rice in water for 30 minutes. Prep the salad ingredients while it soaks.

          Cooked black rice in a pot.

          Cook the black rice until the grains are separate and slightly chewy and all the water has been absorbed. (See below for instructions).

          Salad ingredients in a large bowl.

          In a large bowl, add the diced red onion, halved grape tomatoes, chopped spinach, crumbled feta cheese and mixed bean salad.

          Shake dressing in small mason jar to mix together.

          Combine the olive oil, balsamic vinegar, Dijon mustard, maple syrup and garlic in a mason jar. Shake to combine well.

          Large salad bowl with dressing overtop salad ingredients.

          Pour the dressing over the salad ingredients.

          Tossing black rice salad and dressing together in a large salad bowl.

          Toss to coat the black rice salad with the dressing. Serve or keep in fridge until needed.

          🍚How to cook black rice

          Cooking black rice isn't that different from cooking other kinds of rice.

          Here's a simple way to cook black rice:

          For about 3 cups of cooked purple rice, you'll need:

          Instructions:

          1. Rinse the rice: Place the black rice in a fine-mesh strainer and rinse it thoroughly under cold running water. Rinsing helps remove excess surface starch and any impurities from the rice.
          2. Soak the rice (optional): While you don't have to soak the rice, soaking black rice for 30 minutes to an hour can help to cut the cooking time and improve the texture. If you go the soak route, drain the rice after soaking.
          3. Combine rice and water or broth: In a medium-sized saucepan, combine the rinsed or soaked black rice with 1 ¾ cups of water or gluten-free chicken broth. If you like, add a pinch of salt for seasoning.
          4. Bring to a boil and simmer: Place the saucepan over medium-high heat and bring the water to a boil. Once boiling, reduce the heat to low, cover the saucepan with a tight-fitting lid, and let the rice simmer. Cooking times may vary, but typically black rice takes about 30-40 minutes to cook. If you buy the rice in bulk, use this method for cooking. But if you buy the black rice in a pacakge, check the package instructions for specific times for cooking.
          5. Check for doneness: After the recommended cooking time, check the rice for doneness. It should be tender but still have a slight chewiness.
          6. Let it rest: Remove the saucepan from heat and let the black rice sit, covered, for an additional 5-10 minutes. This allows the residual steam to finish cooking the rice and makes it fluffier. Fluff with a fork.
          Black rice and feta salad in a clear bowl.

          🍽️What to serve with black rice salad

          A hearty purple rice salad with vegetables like this one can stand on it's own two feet.

          ie, you don't NEED to serve anything with it if you're looking for a light meal, healthy lunch option or an afternoon snack.

          But here are some ideas to serve alongside the salad if you're looking for some ideas:

          • 🥚If you're having the salad for lunch, pop it into those pretty glass meal prep containers and add a couple hard boiled eggs to boost the protein and round out the meal
          • 🐔If you're having this black rice salad for dinner, make this Cast Iron Skillet Chicken Breast and serve it with the salad for a filling and nutritious meal
          • 🐟Think FISH. This salad goes really well with a piece of cooked fish. Go for a white fish like haddock or cod or something richer like salmon or rainbow trout. Check out this Cast Iron Skillet Salmon recipe for inspo
          Black rice salad with fresh vegetables in a clear bowl.

          🥡Storage and Leftovers

          This recipe makes enough rice salad for use in lunches for the week or leftovers to serve with supper for the busy weeknights ahead.

          Once made, the salad will be good in the fridge for up to 4 days in an airtight container.

          🥗More Salads with Rice

          Top Tips

          When cooking your black rice, I do recommend rinsing and soaking it.

          It takes more time but it's totally worth it for a really nice texture on the rice.

          What's great is that with this rice salad recipe, you can do all the vegetable prep while the rice soaks😄

          And a time saving tip: make the black rice the day before you want the salad and keep it in the fridge.

          Hope you love this recipe like we do❣️

          ~April

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            📖 Recipe

            Black rice salad with feta and spinach in a clear bowl.

            Easy Black Rice Salad with Feta and Grape Tomatoes

            5 from 2 votes
            Print Pin Rate
            Course: Salad, Side Dish
            Cuisine: American
            Keyword: black rice, springsalad
            Prep Time: 10 minutes
            Cook Time: 40 minutes
            Soaking rice (optional): 30 minutes
            Total Time: 1 hour 20 minutes
            Servings: 5 servings
            Author: April Saunders

            Ingredients

            • 1 ½ cups black rice cooked
            • ½ red onion diced
            • 1 cup cherry tomatoes halved
            • 1 cup canned mixed bean salad rinsed and drained
            • ½ feta crumbled
            • 1 cup spinach chopped
            • ¼ cup olive oil
            • ¼ cup balsamic vinegar
            • 2 teaspoon grainy Dijon mustard
            • 2 teaspoon maple syrup
            • 1 garlic clove minced

            Instructions

            • Cook the black rice according to package instructions (or see post for easy cooking steps). Set aside to cool afterwards. Recommended step: soak the rice for 30 minutes before cooking. While the rice soaks, you can do all the prep for the salad.
            • While the rice is cooking, get all the salad ingredients ready: finely dice the red onion, cut the grape tomatoes in half and roughly chop up the fresh spinach. Crumble the feta cheese, rinse and drain the bean salad.
            • In a large bowl, add the diced red onion, halved grape tomatoes, chopped spinach, crumbled feta cheese and mixed bean salad.
            • In a small mason jar, add all the dressing ingredients, secure the lid and give the jar a good shake.
            • Pour dressing over the salad and toss everything together to combine.
            • Enjoy right away or store in the fridge for up to 3 days.

            Notes

            Yield: makes about 5 cups of salad total
            Make ahead tip: cook the black rice the day before and store in the fridge.
            Nutrition information is approximate and for 1 cup of the salad.
            Nutrition Facts
            Easy Black Rice Salad with Feta and Grape Tomatoes
            Amount per Serving
            Calories
            387
            % Daily Value*
            Fat
             
            13
            g
            20
            %
            Saturated Fat
             
            2
            g
            13
            %
            Polyunsaturated Fat
             
            2
            g
            Monounsaturated Fat
             
            9
            g
            Cholesterol
             
            0.1
            mg
            0
            %
            Sodium
             
            41
            mg
            2
            %
            Potassium
             
            360
            mg
            10
            %
            Carbohydrates
             
            59
            g
            20
            %
            Fiber
             
            5
            g
            21
            %
            Sugar
             
            7
            g
            8
            %
            Protein
             
            8
            g
            16
            %
            Vitamin A
             
            719
            IU
            14
            %
            Vitamin C
             
            10
            mg
            12
            %
            Calcium
             
            50
            mg
            5
            %
            Iron
             
            2
            mg
            11
            %
            * Percent Daily Values are based on a 2000 calorie diet.
            Calories
            387
            Nutrition Facts

            Gluten Free Pasta Salad with Chicken

            by Leave a Comment

            This healthy and protein-packed pasta chicken salad is LOADED with all the healthy things! Gluten-free pasta, juicy chicken breast, and fresh tomatoes and cucumbers with a simple dressing. Easy and healthy eating at it's best😄

            A gluten-free pasta chicken salad is THE BEST when you need an all-in-one healthy meal.

            Gluten Free Pasta and Chicken Salad on a plate.

            This pasta salad with chicken has it all:

            • Protein-packed gluten-free pasta (I'm lovin' THIS Chickapea brand lately)
            • Seasoned chicken breast
            • A ton of fresh vegetables
            • And a simple homemade olive oil dressing

            Plus, one of the best parts of this chicken salad and pasta?

            You can make this salad ahead of time and serve it the NEXT DAY. Hello major time saver!

            [feast_advanced_jump_to]

            Hooray for make-ahead meals, right?!

            Gluten Free Pasta Salad with Chicken on a white plate.
            Gluten-free pasta salad is a fantastic way to have a main dish done with one recipe! Or you can make this cold pasta salad with chicken for meal prep for the week ahead.

            And it even tastes better the next day😎

            🥗Ingredients for healthy chicken and pasta salad

            • Gluten-free pasta - best pasta shapes are ones like rotini, fussili, penne, farfalle
            • Chicken breasts or pre-cooked chicken breast meat
            • Cherry tomatoes
            • English cucumber
            • Red onion
            • Olive oil
            • Lemon
            • Italian seasoning
            • Kosher salt
            Gluten Free Pasta Salad with Chicken and vegetables.
            This pasta salad is made with simple ingredients and a homemade salad dressing. It's a crowd-pleasing option for potlucks and parties! 

            🔪How to make chicken pasta salad

            Cooked chicken breasts in an instant pot.

            Use pre-cooked chicken or cook chicken breasts in a cast iron pan or in an Instant Pot (see recipe below).

            Shredded chicken on a cutting board.

            When the chicken is cooked, shred on a cutting board. Set aside.

            Gluten free pasta cooking in a sauce pan.

            While the chicken breasts are cooking, cook your gluten-free pasta according to package instructions (see tip below).

            Gluten free pasta salad with chicken ingredients in a bowl.

            Prep and dice cucumbers, cherry tomatoes, red onion. Add to a large bowl with cooked pasta and shredded chicken breasts.

            Gluten Free Pasta and Chicken Salad on a white plate.

            Whisk together dressing ingredients and pour over salad. Mix thoroughly to combine. Let sit in fridge for 30 minutes or serve the next day.

            🔄Options for cooked chicken breasts

            For this recipe you need cooked chicken, so you could use leftover chicken you have or make your own.

            If you have rotisserie chicken, that works great too!

            I like using my method of cooking chicken breasts in a cast iron pan.

            It keeps the chicken juicy and full of flavor.

            A chicken breast cooked in a Cast Iron Skillet

            🐔Juicy Cast Iron Skillet Chicken Breast

            Get the chicken recipe everyone's cluckin' about🐔

            Get the recipe →

            You could also use your pressure cooker for perfectly unattended cooked chicken every time😄

            No time to cook the chicken? No problem!

            Use pre-cooked, shredded chicken from your grocery store.

            Gluten Free Pasta and Chicken Salad in a small bowl.

            🍽️What to serve with chicken pasta salad

            This gf pasta salad can be served cold or at room temperature.

            Which makes this the perfect side dish for hot summer months or for spring days when the weather is finally getting nicer out.

            And because this salad has gluten-free pasta and chicken AND veggies, it's an all-in-one meal. You don't even need anything else for a complete meal really.

            But if you want to up the veggie factor even more, serve it along side one of these delicious gluten-free side dishes or dips:

            🥡Storage and Leftovers

            Store leftovers of this pasta salad with chicken in an airtight container.

            Leftover pasta salad will be good for 4 days in the fridge.

            This makes it perfect for a part of your lunch prep for the week!

            So easy to prep lunch when you only have to make this ONE salad, pop it into containers and you're good to go!

            🙋‍♀️Get Meal Prepped for the Week!

            Grab this PDF checklist for Meal Prep Success!

            I want the checklist! →

            🔄Substitutions

            • Vegetables: If you want, you can add extra fresh vegetables like diced celery or diced red bell peppers too. Great way to clean out the fridge🙋‍♀️
            • Gluten-Free Pasta - use your favorite brand of gluten-free pasta. There are so many out there - like brown rice pasta, chickpea pasta and just regular pasta made with gluten-free flours. Whichever you choose just be sure to cook it al dente

            If you like olives, a few diced green or black olives on top of the salad would give it a nice salty punch as well.

            Top Tips

            When cooking gluten-free pasta be sure to follow package instructions.

            Always, always, always read the instructions on the package.

            Why?

            Because different types of gluten-free pasta have different cooking times and things to know.

            Take for example chickpea pasta. Chickpea pasta creates a lot of foam when it cooks (totally normal). But you should skim that off the top while it's cooking.

            Also be sure to rinse the gluten-free pasta under cold water after cooking. This will help to prevent it from sticking together.

            I hope you love this pasta and chicken salad like we do!

            ~April

            cheat sheet - foods to avoid GF (cover) (1)

            Grab this PDF cheat sheet of foods NOT to eat🚫

            Cut these foods out NOW!

            I want that list!

            📖 Recipe

            Gluten Free Pasta and Chicken Salad on a plate.

            Gluten-Free Pasta and Chicken Salad

            This healthy and protein-packed pasta chicken salad is LOADED with all the healthy things! Gluten-free pasta, pan roasted chicken, and fresh tomatoes and cucumbers with a homemade dressing.
            5 from 5 votes
            Print Pin Rate
            Course: Main Course, Salad
            Cuisine: American
            Keyword: pasta salad
            Prep Time: 15 minutes
            Cook Time: 10 minutes
            Total Time: 25 minutes
            Servings: 6 people
            Author: April Saunders

            Ingredients

            • 3 cups chicken breast meat, cooked and shredded
            • 3 cups gluten-free pasta, rotini, dry 8 oz / 227 g
            • 2 cups cherry tomatoes halved
            • 2 large english cucumbers diced
            • ½ small red onion finely diced
            • 3 tablespoon Olive oil
            • 1 Lemon for juice and zest
            • 1.5 tablespoon Italian seasoning
            • Kosher salt

            Instructions

            Cook Chicken Breasts (if using pre-cooked chicken, skip this step.)

            • To cook chicken perfectly in the Instant Pot (IP), set the IP to "Saute". Add 1 tablespoon of olive oil to the pot. Sprinkle some Kosher salt and Italian seasoning over chicken breasts.
            • When hot, sear the chicken breasts for 3 minutes per side. Remove from pot. Add 2 cups of gluten-free chicken broth to descale the pot, scraping up any bits of chicken off the bottom.
            • Hit "Cancel" on IP. Add chicken breasts back to the pot. Secure lid. Pressure cook for 8 minutes and do a quick release. Cook chicken to an internal temperature of 165 degrees F. Shred on a cutting board. Set aside.

            Make the pasta and salad

            • Cook gluten-free pasta according to package instructions. Run under cold water. Drain and set aside.
            • While pasta cooks, get other ingredients ready: shred or dice cooked chicken, dice tomatoes, cucumbers and red onion.
            • Add cooked pasta, shredded chicken breast, diced tomatoes, cucumbers and red onion to a large mixing bowl.
            • Whisk together olive oil, lemon juice, Italian seasoning, and Kosher salt.
            • Pour dressing over salad and toss to combine.
            • Let sit in fridge for 30 minutes or up to 8 hours before serving.

            Notes

            Yield: this recipe makes a LOT. About 12 cups total
            Any pasta shape will do, pick your favorite.
            3 cups of dry pasta = about 5 cups cooked pasta
            Nutrition information is approximate and for a 2 cup serving of the salad.
            Nutrition Facts
            Gluten-Free Pasta and Chicken Salad
            Amount per Serving
            Calories
            267
            % Daily Value*
            Fat
             
            8
            g
            12
            %
            Saturated Fat
             
            1
            g
            6
            %
            Trans Fat
             
            0.01
            g
            Polyunsaturated Fat
             
            1
            g
            Monounsaturated Fat
             
            4
            g
            Cholesterol
             
            48
            mg
            16
            %
            Sodium
             
            112
            mg
            5
            %
            Potassium
             
            592
            mg
            17
            %
            Carbohydrates
             
            31
            g
            10
            %
            Fiber
             
            3
            g
            13
            %
            Sugar
             
            4
            g
            4
            %
            Protein
             
            20
            g
            40
            %
            Vitamin A
             
            403
            IU
            8
            %
            Vitamin C
             
            25
            mg
            30
            %
            Calcium
             
            59
            mg
            6
            %
            Iron
             
            2
            mg
            11
            %
            * Percent Daily Values are based on a 2000 calorie diet.
            Calories
            267
            Nutrition Facts

            Easy Gluten Free Slow Cooker Chili Recipe

            by Leave a Comment

            This Gluten-Free Slow Cooker Chili with beef and beans is packed with nutrition and it's lick-the-bowl delicious! Perfect for game day, family potlucks, or a cozy weeknight dinner on a wintery night for the whole family.

            You know when it's winter and all you wanna do is eat cozy, filling foods and just like, HIBERNATE??

            Well, this is THE gluten-free chili recipe for wintery months ahead of you my friend😋

            Gluten Free Crockpot Chili in a small white bowl.

            You're gonna love this gluten-free crock pot chili recipe.

            Promise🙋‍♀️

            It's an uncomplicated way to get a healthy and filling meal on the table that the whole family (yes, even the kids), will EAT.

            [feast_advanced_jump_to]

            This is one of the BEST gluten-free chili recipes out there!

            Why? 'Cause it's made with simple ingredients and it's mostly hands off, thanks to being a crockpot chili recipe.

            This will become your new go-to chili recipe this season!

            You don't need a lot of ingredients for this gluten-free chili either.

            It's no-fuss meal making here🙋‍♀️

            📝Ingredients for Gluten-Free Slow Cooker Chili

            • Lean ground Beef
            • Sweet onion
            • Celery
            • Red bell pepper
            • Kidney beans
            • San Marzano or plum tomatoes
            • Corn - canned or frozen kernels
            • Chili spices - chili powder, cumin, paprika, oregano, salt
            • For toppings - shredded cheddar cheese and sour cream
            Gluten Free Slow Cooker Chili in a small white bowl.
            Dig into a big bowl of chili on Chili Night! It's a recipe the whole family can get behind.

            🔪How to make gluten free chili

            Cooked ground beef with onion in a pan.

            Heat a fry pan over medium heat. Once hot, add ground beef. Cook until no longer pink. Remove from pan.

            Sautéing red bell pepper, celery and onion in a pan with a wooden spoon.

            Then add onion, celery and bell pepper to the pan. Saute until softened, about 3 minutes.

            Fry pan with cooked ground beef and vegetables for chili.

            Then add the ground beef back to the pan. Add the chili spices and ⅓ cup of water. Bring to a gentle boil over medium-high heat for a couple minutes.

            Canned tomatoes, corn and kidney beans in the crockpot.

            While the beef and vegetables cook, add the canned tomatoes, corn, and kidney beans to the crockpot.

            Beef and vegetables in the slow cooker.

            Add the beef and vegetables into the slow cooker. Stir together and heat on low for 4 hours or on high for 2 hours. Serve hot with your favourite chilli toppings😋

            🥡Storage and Leftovers

            This easy chili recipe also makes a big batch, which is perfect for meal prep.

            Get ready for a hearty meal the next day with this leftover chili😋

            Make this chili on the weekend and pack into containers for the week ahead.

            This chili recipe will also freeze well for up to to 3 months in an airtight container.

            To defrost frozen chili, defrost overnight in the fridge and re-heat quickly in the microwave. Or you can place the frozen chili right into the crock pot and re-heat it that way.

            cheat sheet - foods to avoid GF (cover) (1)

            🚫Bloated after eating and think it might be gluten? Grab this PDF cheat sheet!

            Cut these foods out NOW!

            I want that list!

            🔄Substitutions

            • Only have ground turkey? Try substituting the ground beef with ground turkey and make slow cooker turkey chili😋
            • No kidney beans? No problem! You can make this easy recipe with any type of beans - try black beans, pinto beans or even chickpeas too🫘
            • If you can't find or don't have the San Marzano or plum tomatoes, you can use canned diced tomatoes instead🍅
            • Chili seasoning - if you've got it in the cupboard, feel free to use all-in-one chili seasoning instead of the separate spices in this recipe. Just be sure it's gluten-free!
            Chili topped with cheese in a white bowl with some gluten free bread.
            Serve this chili with your favorite toppings! Shredded cheese, chopped green onions, crushed tortilla chips, or even hot sauce like my husband.

            Hope you love this easy crock pot gluten-free chili recipe!

            ~April

            Check out these other gluten-free recipes for supper:

            📖 Recipe

            Gluten Free Slow Cooker Chili in a small white bowl.

            Easy Gluten Free Slow Cooker Chili

            This Gluten-Free Slow Cooker Chili with beef and beans is packed with nutrition and it's lick-the-bowl delicious! Perfect for game day, family potlucks, or a cozy weeknight dinner on a wintery night for the whole family.
            5 from 6 votes
            Print Pin Rate
            Course: Main Course
            Cuisine: American
            Keyword: chili, gluten-free chili
            Prep Time: 10 minutes
            Cook Time: 4 hours
            Total Time: 4 hours 10 minutes
            Servings: 6 servings
            Author: April Saunders

            Ingredients

            • 1 lb Lean or extra lean ground beef
            • ½ large sweet onion diced
            • 3 stalks celery diced
            • 1 red pepper diced
            • 1 can kidney beans
            • 1 large can San Marzano or plum tomatoes 28 oz
            • 1 can corn or 1 cup frozen corn kernels 12 fl oz/341 ml
            • 2 teaspoon chili powder
            • ½ teaspoon cumin
            • 1 teaspoon paprika
            • 1 teaspoon oregano
            • ½ teaspoon salt
            • Shredded cheese, sour cream, crushed tortilla chips

            Instructions

            • Heat a fry pan over medium heat. Once hot, add ground beef. Cook until no longer pink. Remove from pan.
            • Then, to the same pan, add diced onion, celery and bell pepper. Saute until softened, about 3 minutes.
            • Next, add the ground beef back to the pan. Add the chili spices and ⅓ cup of water. Bring to a gentle boil over medium-high heat for a couple minutes.
            • While the beef and vegetables cook, add the canned tomatoes, corn, and kidney beans to the crockpot.
            • Add the beef and vegetables into the slow cooker. Stir together and heat on low for 4 hours or on high for 2 hours.
            • Serve with with shredded cheddar cheese, sour cream and crushed gluten-free tortilla chips.

            Notes

            Yield: Makes about 8 cups of chili.
            Instructions to make in the Instant Pot: Saute the ground beef in the Instant Pot, instead of on a frying pan. Add the onion, celery and bell pepper for a few minutes. Add chili spices and the water and let cook. Then after 3-4 minutes, hit cancel on the Instant Pot. Add all other ingredients and spices. Give everything a stir. Then secure lid and select "Bean / Chili". Be careful removing lid when time is up!
            Nutrition information is approximate and based on 2 cup serving.
            Nutrition Facts
            Easy Gluten Free Slow Cooker Chili
            Amount per Serving
            Calories
            199
            % Daily Value*
            Fat
             
            5
            g
            8
            %
            Saturated Fat
             
            2
            g
            13
            %
            Trans Fat
             
            0.3
            g
            Polyunsaturated Fat
             
            1
            g
            Monounsaturated Fat
             
            2
            g
            Cholesterol
             
            47
            mg
            16
            %
            Sodium
             
            333
            mg
            14
            %
            Potassium
             
            584
            mg
            17
            %
            Carbohydrates
             
            19
            g
            6
            %
            Fiber
             
            5
            g
            21
            %
            Sugar
             
            4
            g
            4
            %
            Protein
             
            21
            g
            42
            %
            Vitamin A
             
            1017
            IU
            20
            %
            Vitamin C
             
            28
            mg
            34
            %
            Calcium
             
            37
            mg
            4
            %
            Iron
             
            4
            mg
            22
            %
            * Percent Daily Values are based on a 2000 calorie diet.
            Calories
            199
            Nutrition Facts

            Easy Cast Iron Skillet Chicken and Rice

            by Leave a Comment

            This chicken and rice recipe in a cast iron skillet is a weeknight dinner go-to! Layers of flavour will line your cast iron pan, as the chicken breasts sit on a bed of rice mixed with sweet corn, fresh salsa and shredded zucchini. Topped with feta and served with cilantro, sour cream and lime wedges. Yum!

            A cast iron pan filled with chicken breasts and rice.
            A fantastic weeknight meal the whole family can dig into!

            Who doesn't love an all-in-one pan meal?!

            I know you do.

            This cast iron chicken rice is one of those meals you can feel good about making for the family.

            Plus, keeps you on track with gluten-free eating (without being like obviously "gluten-free").

            More Chicken Recipes!

            Your weekly meal planning just got easier.

            Browse all chicken recipes →
            [feast_advanced_jump_to]

            📝Ingredients for this chicken & rice recipe

            More good news: the ingredients for this chicken and rice skillet recipe are probably already hanging out in your kitchen.

            Here's what you'll need:

            • Chicken breasts - boneless and skinless or bone-in will work too
            • Corn kernels - frozen, canned or fresh off the cob if you have
            • Fresh salsa - lately I’m loving this Garden Gourmet Fresh brand
            • Fresh zucchini
            • Basmati or jasmine rice, cooked
            • Feta cheese
            • Spice mix: chili powder, onion powder, paprika, oregano, basil, kosher salt, fresh ground pepper
            • Limes, parsley, sour cream for serving

            See recipe card for quantities and more details.

            A white plate filled with chicken and rice.
            Cilantro and some fresh limes top this chicken skillet recipe with some fresh zing!

            🥣Instructions

            Here’s the high level steps with details below in the recipe card.

            Chicken breasts coated in a spice mixture.

            Pre-heat oven to 400 degrees F. Combine all the spices into a bowl and coat the chicken breasts with the spice mixture.

            Chicken breasts searing in a cast iron pan.

            Sear the chicken in a hot, oven-proof skillet on both sides for about 4 minutes each side. Remove chicken from pan and set aside.

            A mixing bowl with zucchini, rice, corn and salsa.

            While the chicken sears, mix together the corn kernels, salsa, zucchini and cooked rice.

            Add rice mixture to skillet with seared chicken breasts on top and bake in the oven for ~25 minutes. Top with feta and serve.

            See the recipe card below for the complete instructions.

            💃Substitutions

            This recipe for chicken and rice in a skillet - like most recipes for chicken and rice skillets out there - is an awesome base for a whole bunch of different takes on the same recipe!

            So if you're looking to change things up, here's some ways to do just that:

            • Chicken - bone-in chicken thighs would also work well in this recipe
            • Rice - instead of basmati rice, you could use jasmine or brown rice for some more texture
            • Zucchini - no zucchini on hand, no problem! Chicken and rice with salsa goes with lots of veggies. You could grate some carrot in instead or small chunks of broccoli or even halved green beans. It's not fussy! Use up what you have😄
            • Dairy-free - just skip the feta at the end or use a dairy free cheese
            Chicken breasts and rice cooked in a Cast Iron Skillet
            Cooking in a cast iron skillet makes this recipe truly "one pan" - and any oven safe skillet will work.

            🔪Equipment

            I tested and made this recipe in my cast iron skillet. I love cooking in this skillet as it gives the chicken breasts such a flavorful sear on the outside of the breasts, which creates soooo much flavour.

            You can use any oven safe pan if you don’t have a cast iron one though.

            This recipe for Cast Iron Skillet Chicken Breast - one of the most popular on my site because the chicken comes out juicy and delicious😋

            Heather V says

            Girl uhhh yessss. I absolutely LOVED IT. This will be the only way I make chicken!!

            Cast Iron Skillet Chicken Breasts cooked on a white tea towel

            Juicy Cast Iron Skillet Chicken Breast

            Get the chicken recipe everyone's cluckin' about🐔

            Get the recipe →

            🥡Storage and Leftovers

            Like most chicken and rice recipes, leftovers will be good for about 4 days in the fridge.

            Why not make this as part of your weekly meal prep?

            Get Meal Prepped and Ready for the week!

            Grab this PDF checklist for Meal Prep Success!

            I want the checklist! →

            Don’t forget a lime wedge or two when you're packing up the leftovers for lunches. A squeeze of lime juice brightens up this whole dish.

            I don’t recommend freezing this skillet chicken though, k? The salsa has so much fluid in it so it ain't pretty when it thaws out.

            A cast iron pan filled with chicken breasts and rice.
            The feta cheese on top gives a salty punch which will have your kids asking for seconds!

            📹Two Top Tips

            Tip #1: To really bring some great flavour out, be sure when you're searing the chicken breasts, you gotta let them cook.

            Letting the chicken cook on each side without turning them in the cast iron pan is gonna not only start to cook the chicken, but it creates such a delicious flavour too.

            Tip #2: is for the rice: the rice must be pre-cooked. ie, ready to eat.

            Do not use dry (uncooked rice), k? It won't turn out.

            I usually have some rice in the fridge already from a dish I made previously or if I'm in a time pinch, I'll use some pre-cooked, microwave rice that just needs re-heating.

            You don't need to pre-heat the rice for this recipe - just add the cold rice into the bowl with the zucchini, salsa and corn. It'll heat up nicely in the oven.

            A couple tips for recipe success from me!

            Hope you love this recipe like we do.

            If you try this recipe, please rate and comment below!


            April

            📖 Recipe

            Chicken and rice on a white plate.

            Chicken and Rice Skillet Recipe (one pan)

            This chicken recipe in a skillet is a delicious dinner-all in one pan! Layers of flavour line the cast iron pan, with the chicken breasts resting on a bed of rice mixed with sweet corn, fresh salsa and shredded zucchini.
            5 from 12 votes
            Print Pin Rate
            Course: Main Course
            Cuisine: American
            Keyword: chicken skillet
            Prep Time: 10 minutes
            Cook Time: 25 minutes
            Total Time: 35 minutes
            Servings: 4 Servings
            Author: April Saunders

            Ingredients

            • 4 boneless, skinless chicken breasts
            • 1.5 cups fresh salsa
            • 1.5 cups corn niblets if frozen, thaw in microwave first
            • 1 medium zucchini
            • 2 cups cooked basmati rice
            • 1 tablespoon chili powder
            • 1 teaspoon onion powder
            • 1 teaspoon paprika
            • ½ teaspoon oregano
            • ½ teaspoon basil
            • ½ teaspoon Kosher salt
            • ½ teaspoon Fresh ground pepper
            • ⅓ cup Feta cheese
            • Limes, cilantro and sour cream for serving

            Instructions

            • Pre-heat the oven to 400 degrees F.
            • Heat 1 tablespoon of olive oil in a large cast iron skillet on medium heat.
            • Mix up the spice rub of chili powder, onion powder, paprika, oregano, basil, Kosher salt and fresh ground pepper.
            • Coat the chicken breasts in the spice rub all over using your hands.
            • Then arrange the chicken breasts in the heated up skillet. Cook for 3-4 minutes on one side, then turn them over and cook for another 3. Set your oven timer for this and don't move them while they’re cooking (the flavour is developing here.)
            • While the chicken is searing in the pan, get a medium bowl and mix together the cooked rice, salsa, and corn kernels. Using a grater, shred the zucchini into the bowl. Mix all this goodness together with a wooden spoon till combined.
            • When the chicken has been seared on both sides, take the chicken breasts and place them onto a plate to rest while you do this next step.
            • Turn off the stove burner. Add the rice and salsa mixture to the skillet, spreading it out evenly. Then place the chicken breasts back on top of the rice.
            • Put the whole pan into the oven. Bake at 400F for 20-25 minutes or until an inserted meat thermometer into the chicken reads a minimum 165F.
            • Be careful taking the hot, heavy skillet out of the oven. Sprinkle the feta cheese overtop.
            • Divide the chicken and rice between 4 plates. Serve warm with cilantro, lime wedges and / or sour cream.

            Notes

            Cooking times are approximate and will vary slightly depending on the size of your chicken breasts and your oven. Use a meat thermometer to be certain food is cooked to the safe temperature.
            Leftovers will be good in the fridge for up to 4 days.
            Keep leftovers in a sealed container in the fridge. Simply reheat in the microwave.
            Nutrition information is approximate for ¼ of the recipe.
            Nutrition Facts
            Chicken and Rice Skillet Recipe (one pan)
            Amount per Serving
            Calories
            366
            % Daily Value*
            Fat
             
            7
            g
            11
            %
            Saturated Fat
             
            3
            g
            19
            %
            Trans Fat
             
            0.01
            g
            Polyunsaturated Fat
             
            1
            g
            Monounsaturated Fat
             
            2
            g
            Cholesterol
             
            83
            mg
            28
            %
            Sodium
             
            1243
            mg
            54
            %
            Potassium
             
            1017
            mg
            29
            %
            Carbohydrates
             
            45
            g
            15
            %
            Fiber
             
            5
            g
            21
            %
            Sugar
             
            8
            g
            9
            %
            Protein
             
            32
            g
            64
            %
            Vitamin A
             
            1649
            IU
            33
            %
            Vitamin C
             
            15
            mg
            18
            %
            Calcium
             
            126
            mg
            13
            %
            Iron
             
            2
            mg
            11
            %
            * Percent Daily Values are based on a 2000 calorie diet.
            Calories
            366
            Nutrition Facts

            Peanut Butter Coconut Energy Balls (no bake)

            by 2 Comments

            These Peanut Butter Coconut Energy Balls are a perfect no-bake gluten-free snack! With only 4 simple ingredients, you can make a batch of these peanut butter coconut energy bites in no time! Let's dig in😋

            Rolled oats, peanut butter, shredded coconut and maple syrup.

            Four ingredients that work SO WELL together.

            Peanut Butter Coconut Energy Balls with oats.

            These little peanut butter balls of oat and coconut goodness are just begging to be hanging out in your freezer, patiently waiting till that moment you have a little sweet craving OR need a breakfast on-the-go.

            [feast_advanced_jump_to]

            📝Ingredients for peanut butter balls

            • Gluten-free rolled oats - NOT instant oats; I like the "rolled oats" from Only Oats
            • Pure maple syrup - the sweetness in this healthy snack come from pure and naturally gluten-free maple syrup
            • Natural peanut butter - smooth peanut butter or chunky peanut butter - the choice is totally up to you! Creamy is nice for smoothness but if you like a little crunch in your energy bites, go for crunchy peanut butter
            • Unsweetened shredded coconut - I recommend the unsweetened shredded coconut for this recipe. You've got enough sweetness from the maple syrup so don't need anymore. Also, if you can get toasted unsweetened and shredded coconut, that's my favourite and what I go for when it's available

            See the recipe card below for amounts.

            🔪How to make peanut butter energy balls

            A glass bowl with peanut butter and maple syrup.
            Add peanut butter and and maple syrup to a medium microwave-safe bowl.
            Peanut butter with a whisk in a glass bowl
            Whisk the peanut butter and maple syrup together until fully combined.
            Peanut Butter and maple syrup with a whisk in a glass bowl.
            Heat this mixture for 20 seconds in the microwave on high. Give the mixture a good stir. Heat and stir another 2 times.
            Peanut Butter Coconut and oats in a glass bowl.
            Then add the rolled oats and shredded coconut to the peanut butter mixture.

            Peanut Butter Coconut Energy balls ingredients getting mixed in a bowl.
            Stir until completely combined. The energy balls are now ready to be shaped.
            Peanut Butter Coconut Energy balls in a plastic container.
            Using a melon baller or your hands, shape into approximately 20 energy balls. (I usually start with the melon baller but then just end up using my hands because it's faster.)

            🙋‍♀️Can I use regular peanut butter?

            Short answer: probably these no-bake bites would be just fine with regular peanut butter.

            I've never tried making them with regular peanut butter though so if you do try, let me know in the comments how they turn out!

            Small white bowl of peanut Butter Coconut Energy Balls.
            Make a batch of these peanut butter coconut energy bites for an easy, gluten-free breakfast on-the-go! Just add coffee and you'll have a great start to your day☕

            🥶Storage and Freezing

            After making these peanut butter coconut bites, store them in an airtight container for up to 3-4 days.

            I like to make a batch and store them in the freezer.

            These peanut butter energy bites freeze really well.

            After you make them, put them in an airtight container and pop them in the freezer for up to 3 months.

            Then when you need a sweet treat - eat them right outta the freezer, cold.

            Sweet, but not TOO sweet - and filling, these peanut butter energy bites will hit the spot for an afternoon snack or after dinner "treat".

            If you love healthy and easy recipes for gluten-free snacks, I think you'd also love these No-Bake California Prune Power Balls or these Gluten-Free Peanut Butter Energy Bars.

            A small white bowl of peanut Butter Coconut Energy Balls.
            The simple ingredients in these no-bake peanut butter energy bites with coconut make for a great snack that has healthy fats, fibre and some protein!

            But one of my fave blogger out there throwing down delicious no-bake bites is Gimme Some Oven's recipe for no-bake bites - she's got a ton of variations too.

            • You can boost the nutrition in almost any no-bake energy bite recipe with things like chia seeds or processed dates
            These Gluten-Free Peanut Butter Energy Bars are a perfect healthy snack for your busy day!
            Love peanut butter and chocolate? SAME! Check out this recipe for Gluten-Free Peanut Butter Energy Bars for a healthy snack or easy breakfast on-the-go!

            I love how you can really customize the bites to whatever you like.

            And whatever you end up putting in them, they're super easy and delicious😄

            Have some fun and experiment with these energy bites.

            You won't win 'em all but mistakes are easier to take when covered in peanut butter😋

            Hope you love these energy bites❣️

            If you try them, comment below and let me know!

            I love hearing from you🙋‍♀️

            ~April

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              PS. Looking for more gluten-free and simple snacks?

              Check these out:

              📖 Recipe

              Peanut Butter Coconut Energy Balls with oats.

              Peanut Butter Coconut Energy Balls

              These Peanut Butter Coconut Energy Balls are a perfect no-bake gluten-free snack! With only 4 simple ingredients, you can make a batch in no time! Let's dig in😋
              5 from 5 votes
              Print Pin Rate
              Course: Snack
              Cuisine: American
              Keyword: energy balls
              Prep Time: 20 minutes
              Total Time: 20 minutes
              Servings: 20 balls
              Author: April Saunders

              Ingredients

              • ¾ cup natural peanut butter
              • ¼ cup pure maple syrup
              • 1 cup gluten-free rolled oats "large flake oats"
              • ¾ cup unsweetened, shredded coconut

              Instructions

              • Add peanut butter and pure maple syrup to a medium microwave-safe bowl. Whisk together until well mixed.
              • Heat this mixture for 20 seconds at a time in the microwave, about 3 times. Whisk between each heating. The peanut butter and maple syrup will start to smell amazing. It will also dry out a bit and become fluffier.
              • Next, add the gluten-free rolled oats and shredded coconut to the peanut butter mixture. Stir well until completely combined.
              • This mixture should be very easy to pick up. You can use your hands or a melon baller to shape into balls. (I usually start with the melon baller but then just end up using my hands because it's faster.)
              • Store in an airtight container for up to 5 days or store in the freezer for up to 3 months.

              Notes

              Be sure when you're heating the mixture not to cook it completely. The heating just helps to dry the peanut butter and maple syrup so the balls form together more easily.
              This recipe makes about 20 balls (see photo). Each is about 1 tablespoon of oat peanut butter mixture.
              Nutrition information is approximate and for 1 ball.
              Nutrition Facts
              Peanut Butter Coconut Energy Balls
              Amount per Serving
              Calories
              107
              % Daily Value*
              Fat
               
              7
              g
              11
              %
              Saturated Fat
               
              3
              g
              19
              %
              Polyunsaturated Fat
               
              1
              g
              Monounsaturated Fat
               
              3
              g
              Sodium
               
              4
              mg
              0
              %
              Potassium
               
              97
              mg
              3
              %
              Carbohydrates
               
              8
              g
              3
              %
              Fiber
               
              1
              g
              4
              %
              Sugar
               
              4
              g
              4
              %
              Protein
               
              3
              g
              6
              %
              Vitamin C
               
              0.1
              mg
              0
              %
              Calcium
               
              12
              mg
              1
              %
              Iron
               
              0.5
              mg
              3
              %
              * Percent Daily Values are based on a 2000 calorie diet.
              Calories
              107
              Nutrition Facts

              How to Make Your Favorite Recipes Gluten Free

              by Leave a Comment

              You've gone gluten-free - great! But now you're thinking: "how will I ever enjoy a plate of spaghetti again? And what about Pizza Friday's at my BFFs" ? No problem! I've got you. Read on for tips to get started with changing your regular recipes into gluten-free recipes!

              Here's the good news: making your favorite recipes fit into your gluten-free diet doesn't mean you're gonna have to give up all your favourite foods.

              No way🙅‍♀️

              With a few simple changes and a good understanding of some key gluten-free ingredients, you can still eat how you want, switch to a gluten free diet AND bring rockstar dishes to the next potluck that everyone will want to dig into (and your friends won't care or notice if they're gluten-free).

              Let's do this🙋‍♀️

              A table top covered with baking ingredients.
              [feast_advanced_jump_to]

              🍞What's Gluten?

              First things first: let's be clear on what gluten is and why you might need to avoid it.

              Gluten is a protein found in wheat, barley, rye, and related grains.

              Gluten gives dough its elasticity and that chewy texture in baked goods. (One reason why gluten free muffins or bread don't rise or have that pull-apart texture without a secret ingredient. More below.)

              For many people, eating gluten doesn't cause a problem.

              But, if you have with celiac disease, non-celiac gluten sensitivity, gluten intolerance, or wheat allergy, eating gluten can result in a whole range of health issues - from gastrointestinal to autoimmune reactions.

              Woman looking at checklist.
              Don't mess around with bloating, nausea, and burping! If you think you MIGHT have gluten intolerance, grab this Gluten Intolerance Symptoms Checklist (PDF download) and find out if you need to cut out gluten once and for all.
              Send me the checklist!

              So if you're 100% committed to a gluten-free diet, you'll have to avoid any sources of gluten - sneaky or obvious.

              That means not only choosing gluten-free foods and ingredients but also being careful about cross-contamination in your kitchen.

              Let's start with some basics✅

              🔪Basic Principles of Gluten-Free Cooking

              Choose Gluten-Free Ingredients

              A good place to start is with naturally gluten-free grains like quinoa, rice, millet, buckwheat, and certified gluten-free oats.

              And although not a "grain", potatoes will be your new BFF, along with naturally gluten-free rice.

              Here's some recipes that feature naturally gluten-free grains - all gluten-free and no one will know the difference!😄

              Gluten-Free Flours

              Then for flours, since you won't be using your regular wheat flour, you'll have to branch out and try different gluten-free flours.

              I recommend starting with a gluten-free flour blend. These blends are specially made to act like wheat flour.

              They typically have 3 or more different types of flour and have a pretty cool ingredient added - the "secret" ingredient: xanthan gum.

              The xanthan gum replaces the job of gluten in baked goods when it comes to the elasticity and rising.

              See below for a list of gluten-free flour blends to try.

              There are a lot of other single ingredient gluten-free flours out there too.

              You'll find flours like:

              • Rice flour
              • Almond flour
              • Coconut flour
              • Chickpea flour
              • Potato flour

              Really the list goes on and on. But here's the thing: baking with just ONE of the gluten-free flours can be tricky.

              Because each flour has different protein, starch and moisture content, your almond flour muffins can turn into a big mess if you're not careful!

              A banana muffin topped with a walnut half on a white background.
              Get started with gluten-free flours by making these Almond Flour Banana Muffins with Oats! It's my tested and perfected recipe.

              Sauces and Condiments

              When it comes to processed foods, sauces and condiments, you just have to read the labels SO carefully to be sure you're avoiding gluten.

              Anything processed can easily be a sneaky source of gluten.

              Bloated after eating? Think it might be gluten? Don't wait - grab this list of foods to cut out to find out if gluten is really causing you problems!
              Send me the list!

              Read your food labels carefully! You can look for the allergen statement and see if it lists wheat. And you can also look for gluten-free certifications.

              Use Gluten-Free Thickeners

              So you're trying to thicken that gravy at Thanksgiving...what to use that won't contaminate the gravy?!

              Luckily, most traditional thickeners like wheat flour can be easily swapped out for naturally gluten-free alternatives.

              Try thickening with cornstarch, tapioca starch, arrowroot powder, or potato starch. These give very similar results to thickening with regular wheat flour.

              Be Cautious with Baking Powder and Baking Soda

              Double check baking power and baking soda labels. They should be labeled gluten-free. Some brands may contain trace amounts of gluten.

              Experiment and Adjust as You Go

              The first time I made my mom's famous Christmas cinnamon buns with gluten-free flour? Epic failure🤦‍♀️

              But hey, when you're changing and adapting recipes to be gluten-free - especially baking recipes - expect some imperfection and experimentation.

              You'll likely have to try different flours or ingredient combos until you get what you're looking for.

              See below for more tips on gluten-free baking.

              Check out these gluten-free muffin and bread recipes that are tested in my kitchen too.

              Because if I can bake gluten-free successfully - so can you!

              See more Gluten-Free Muffins and Bread Recipes →

              🔄Adapting Recipes for Your Gluten-Free Diet

              Alright, basics covered!

              Now, let's get into how to change up your current recipes to make them gluten-free.

              🍰Baking

              Tip #1

              Now you know there are certain flours that act a lot like regular wheat flour.

              So, for cakes, muffins, cookies, etc, replace the regular wheat flour with a gluten-free flour blend.

              Here's a few great brands to check out:

              • Bob's Red Mill 1-to-1 Baking Flour:
                • This blend is like the superhero of gluten-free flours. No need to be a kitchen wizard – just swap it 1-to-1 for regular flour in your recipes. It's made from a mix of whole grain brown rice flour, sweet white rice flour, potato starch, sorghum flour, and tapioca flour.
              • Cup4Cup Gluten-Free Flour:
                • This one's a real game-changer. Developed by chefs at the Culinary Institute of America, Cup4Cup is a versatile blend made with cornstarch, white rice flour, brown rice flour, milk powder, and tapioca flour.
              • King Arthur Gluten-Free Measure for Measure Flour:
                • This one is a blend of rice flour, whole grain brown rice flour, tapioca starch, and potato starch.
              • Pamela's Products All-Purpose Gluten-Free Flour Blend:
                • Pamela knows her stuff when it comes to gluten-free baking. Her blend combines brown rice flour, tapioca starch, white rice flour, potato starch, and sorghum flour.
              • Namaste Foods Organic Perfect Flour Blend:
                • This blend is all about the good vibes. Namaste's mix includes sweet brown rice flour, tapioca starch, brown rice flour, arrowroot powder, and sorghum flour. It's a reliable choice of flours for your gluten-free baked goods.
              A woman holding a bowl of flour and a whisk.

              Bottom line: Go for a specialized blend of gluten-free flour for the best results🏅

              Substituting one of these gluten-free flour blends for regular flour is one of the BEST ways to help make sure your muffins don't fall flat and that your pancakes stay fluffy.

              Tip #2

              Consider adding xanthan gum or guar gum to improve texture and binding in baked goods.

              These help mimic the elasticity of gluten.

              Many gluten-free flour blends already have the xanthan gum added so just read the label to be sure.

              I picked up my xanthan gum on Amazon.

              Tip #3

              Start with ONE recipe to make gluten-free.

              Whether it's your favorite muffins.

              Your mom's famous cinnamon buns.

              Or a biscuit recipe you've always wanted to try.

              But just pick one recipe you want to make gluten-free and commit to figuring it out.

              That's how I managed to turn these Healthy Banana Chocolate Chip Muffins from my mom's regular banana chocolate chip muffin recipe into a stellar gluten-free banana chocolate chip muffin recipe.

              Three banana muffins on a white plate.

              Tip #4

              Here's a good example of what NOT to do: when I first started with gluten-free baking, I would just sub-in the WHOLE amount of regular flour for say almond flour or coconut flour.

              Oi. BIG mistake.

              Different flours have different textures, flavors, properties and moisture content.

              For example, coconut flour is like a sponge. It really sucks up moisture in baked goods.

              So if you just substituted coconut flour for ALL the regular wheat flour in a muffin recipe, you'd end up with a concrete-like batter☠️

              More tips on baking with coconut flour here on my recipe for Coconut Flour Blueberry Muffins (gluten-free).

              Gluten-Free Blueberry Muffins on a white countertop

              So instead of that: bring an expectation of experimentation!

              When you're getting started with changing regular recipes into gluten-free recipes, try experimenting by substituting a portion of the regular wheat flour with a different flour.

              Experiment by replacing a portion of the regular flour with almond flour, coconut flour, or oat flour. This will give you some experience with these different flours and add a flavorful twist to your recipes.

              If the results are successful, you can give the fluffy baked goods to your non-gluten free neighbours.

              And then take that same recipe and replace the remaining regular wheat flour with one of the 1:1 gluten-free flour blends above.

              Tip #4

              When making bread, use gluten-free bread recipes that are specially designed to rise and hold their shape without gluten.

              And make sure any gluten-free flour blend you use contains xanthan gum - or another leavening agent.

              You may need to invest in a good gluten-free bread mix or a bread machine.

              Tip #5

              Check the freshness of your leavening agents. Yes, baking powder and baking soda have expiry dates!

              Both baking powder and baking soda can lose their ability to RISE baked goods over time.

              The result? Muffins that are flat like pancakes and pancakes that are well, flatter.

              A white plate with Baked Feta and Cherry Tomato Pasta with a dark blue napkin
              This recipe for Baked Feta and Cherry Tomato Pasta (gluten-free) is a creamy, luscious pasta dish - perfect for an easy and crowd-pleasing dinner you can make tonight🍝

              🍝Pasta and Noodles

              Changing your favorite pasta recipe into a gluten-free pasta recipe is pretty easy these days.

              Gluten-free pastas have come a LONG WAY in the past few years in terms of taste, acting like "regular" pasta in dishes and availability.

              You can get gluten-free pastas at most major grocery store chains now.

              In your favorite recipe, swap out regular wheat pasta for gluten-free pasta made from rice, corn, quinoa, or legumes.

              Here's just a few brand name options to choose from:

              1. Barilla Gluten-Free Pasta:
                • Barilla's gluten-free pasta is made from a blend of corn and rice, so it's just as al dente as the real deal.
              2. Ancient Harvest Organic Quinoa Pasta:
                • Ancient Harvest's organic quinoa pasta brings a nutty flavor to your dinner table. Extra protein as a bonus too!
              3. Trader Joe's Brown Rice & Quinoa Pasta:
                • Trader Joe's brown rice and quinoa pasta is a winning combo – it's hearty, it's wholesome, and it cooks up like a breeze.
              4. Tinkyada Brown Rice Pasta:
                • Tinkyada's brown rice pasta is like the gluten-free champion of comfort food. Mac 'n' cheese, pasta salad, you name it – it holds up like a trooper in all dishes.
              5. Chickapea Organic Chickpea Pasta:
                • Chickapea is changing the gluten-free game with their organic chickpea pasta. Packed with protein and fiber, it's like a superhero in pasta form. Watch for some extra foaming action when you boil up any pasta made from chickpeas - totally normal and to be expected.

              Whichever kind of pasta you pick up, be sure to NOT overcook it - go for that al dente bite (slightly chewy) and avoid going mushy at all costs🚫

              A grey bowl filled with spaghetti.

              🥄Sauces, Gravies and Condiments

              Want that thick gravy like you had smothering your mashed potatoes growing up - without all the gluten?

              No problem-o.

              When you need to thicken up sauces and gravies, use gluten-free starches such as cornstarch, tapioca starch, or potato starch.

              Be sure to mix the starch with cold liquid before adding it to hot liquids to prevent lumps!

              Pro Tip: Watch out for gluten hiding in soy sauce (very common!) and other condiments.

              Read your labels VERY carefully and watch for the allergen statement that lists potential or certain allergens (such as gluten).

              Bloated after eating? Think it might be gluten? Don't wait - grab this list of foods to cut out to find out if gluten is really causing you problems!
              Send me the list!

              🍞Coating and Breading

              When breading proteins like chicken or fish, branch out beyond the bland old bread crumbs!

              Try these more creative options for gluten-free breading:

              1. Crunchy Almond Coating:
                • Grab a bunch of almonds and turn them into your new favorite gluten-free breadcrumb alternate! Blitz them in a food processor until they're like golden nuggets of crunchy goodness. Coat your chicken or fish in these almond bits, and boom – you've got a nutty, crispy armor for your dinner.
              2. Crispy Crust:
                • Raid the cereal stash in your pantry. Crush up a gluten-free rice krispie-like cereal into a coarse crumb, and suddenly you've got a gluten-free breading solution. Dip your chicken or fish in whisked-up egg, roll it in the crispy rice crunch, and bake it up.
              3. Parmesan Power Play:
                • Grate some Parmesan cheese and mix it with your favorite gluten-free seasoning blend. Dip your chicken or fish into this cheesy magic, and let it transform into a crispy, flavorful masterpiece in the oven or on the stove. Nom nom😋This Cast Iron Skillet Chicken Breast uses parmesan for it's crispy coating.
              4. Coconut Crust:
                • Take a tropical twist with shredded coconut! Mix it up with a bit of gluten-free flour, dip your protein into beaten eggs, then coat it in the coconut blend. Fry it up or bake it for a tropical protein at dinner. Keep the island vibes going and serve with this Coconut Lime Rice (Instant Pot)🍚
              5. Quinoa Crust:
                • Quinoa isn't just for salads; it's a breading game-changer. Cook it up and let it cool, then use a food processor to make quinoa crumbs. Coat your chicken or fish with these tiny grains, and you'll end up with a crispy, gluten-free crust with the bonus of some protein and fibre too!
              A thin crust pizza with fresh toppings.

              🍕Pizza

              Check your grocery stores' frozen pizza aisle: you've got more gluten-free pizzas - and pizza crust options - than ever before.

              Some pizza crusts are cauliflower-based and others are a blend of gluten-free flour.

              Top your pizza with gluten-free sauce, cheese, and your favorite pizza toppings. Most typical pizza toppings are gluten-free (cheese, veggies, protein, etc.)

              Just watch for meat: some processed meat can have added gluten as a binder or flavor enhancer.

              Beef jerky in a bowl.
              Does Beef Jerky Have Gluten? Find out here and get the brands that are gluten-free!

              🍳Breakfast

              The first meal of the day offers a TON of naturally gluten-free options.

              Think fruit, yogurt, cottage cheese, eggs, bacon, etc, etc.

              Here's some gluten-free breakfast recipes to get you started:

              See more Gluten-Free Breakfast Recipes →

              When it comes to the starch or grain, that's where you need to pay a little more attention to be sure you avoid gluten.

              Some other options are:

              • Gluten-free oats for oatmeal or overnight oats (check labels to make sure the oats are certified gluten-free)
              • Gluten-free bread for some avocado toast action🥑
              • Craving some pancakes? Make them with gluten-free flour blends or look for gluten-free pancake mix
              • Dry cereals without gluten are out there but as usual, check those labels. Some can be surprising - like the fact that Rice Krispies have gluten🤯
              Rice Krispies are NOT gluten free but there are some gluten-free rice cereals out there! Check out the list here.

              🥣Soups and Stews

              When you're thickening soups and stews, go for cornstarch or arrowroot powder to give it some thickening instead of more traditional wheat-based thickeners.

              Also, when you're using broth, be careful! Chicken broth can be a source of hidden gluten!

              Yes, even chicken broth can contain gluten! Check out Is Chicken Broth Gluten Free? so you can avoid these ingredients and avoid gluten to feel better fast.

              Make your own homemade stocks and broths because you can make those naturally gluten-free, and always, always check labels on store-bought broths.

              🍨Snacks and Desserts

              When you first go gluten-free, the dessert options seem to be few and far between.

              It's like overnight all your favorite sweet-treats are suddenly off limits.

              But I've got good news - gluten-free dessert are out there and they're delicious.

              Here's a few gluten-free desserts to get you started. You can make some at home or check if the next time you eat out that the restaurant offers some gluten-free options:

              1. Flourless Chocolate Cake: Whip up a decadent chocolate cake without any gluten by using almond flour or other gluten-free alternatives. It's a rich and totally-worth-the-calories treat.
              2. Fruit Sorbet: Cool down with a fresh fruit sorbet. Pick your favorite fruits, blend them up, and freeze for cool and sweet gluten-free dessert.
              3. Chia Seed Pudding: Create a creamy chia seed pudding by mixing chia seeds with almond milk and your favorite sweetener. Let sit in the fridge for 5 hour or until firm. Top it off with fresh fruits or nuts for added flair.
              4. Gluten-Free Brownies: Bake up a batch of fudgy gluten-free brownies using a gluten-free flour blend.
              5. Banana Ice Cream: Blend frozen bananas into a creamy and smooth "ice cream." Top with add-ins like chocolate chips or nuts for some crunch.
              6. Almond Flour Cookies: Swap some of the regular wheat flour for almond flour in your favorite cookie recipe. The result is a nutty and eat-the-last-crumb gluten-free cookie.
              7. Rice Pudding: Cook up a comforting bowl of rice pudding using gluten-free grains. Add cinnamon or vanilla for extra warmth and flavor.
              8. Mango Sticky Rice: Make rice with coconut milk and top with slices of juicy mango. A yummy dessert with topical vibes🌴

              Other gluten-free desserts

              See more Gluten Free Desserts →

              ☠️Cross-Contamination Prevention

              Ok you've found a gluten-free pasta brand you love; you're totally into rice cooked a thousand different ways; and all your pantry ingredients are safely gluten-free.

              Nice work!🙋‍♀️

              So what about other sources of gluten in your kitchen?

              If you live with gluten intolerance or gluten sensitivity, you may not have to be concerned with a low risk of cross-contamination in your kitchen from gluten. This will depend on YOUR level of sensitivity to gluten in general.

              However, if you - or someone you're cooking for - has celiac disease or a wheat allergy, you'll need to take these extra precautions to prevent even trace amounts of gluten from contaminating surfaces in your kitchen and other foods.

              Here's a few tips to get started with preventing cross-contamination in your home:

              Dedicate Utensils and Cooking Appliances

              To prevent bread crumbs and other sources of gluten getting on gluten-free meals, you'll need separate food preparation tools and equipment.

              Go for dedicated cutting boards, utensils, and kitchen appliances (toasters, bread machines, etc) for when you're doing gluten free food prep and cooking.

              Clean Surfaces

              Before you even start doing food prep, be sure to give everything a good wipe down.

              Thoroughly clean countertops, stovetops, and all food prep and cooking surfaces before starting to make gluten-free meals.

              Baking utensils on a blue background.

              Label and Store Things Clearly

              Make sure you can tell your gluten-free ingredients from your "regular" ingredients.

              Clearly label gluten-free ingredients and if possible, store them separately from gluten-containing ones in your pantry and fridge.

              Wash Your Hands

              And the #1 thing to do before you start cooking food - wash your hands!

              Especially if you're going back and forth between cooking a non gluten-free meal and a gluten-free meal, this is important. And it just makes good sense from a germ perspective😄

              Alright - you made it! I truly hope this kick starts your gluten-free cooking journey.

              Now I want to hear from you: What is the most important thing you need to do to make your recipes - and your kitchen - gluten free?

              Let me know in the comments below!

              ~April

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                Is Black Rice Gluten Free? (Yep! Plus these benefits)

                by Leave a Comment

                Yes, black rice is 100% gluten-free! It's also a perfect way to add a boost of flavor, color and nutrition to your gluten-free diet. Hearty and nutritious, naturally gluten-free black rice just isn't for Kings and Queens anymore (read on!)

                Is Black Rice Gluten Free?

                Yes, black rice is completely gluten-free!

                Like all types of rice, black rice does not contain any gluten.

                Gluten is a mixture of proteins found in grains like wheat, barley and rye.

                For those of us with gluten intolerance, gluten can cause bloating, burping, gas, stomach pain and nausea.

                Just to name a few symptoms.

                And that's just no fun!

                Brown spoon filled with uncooked black rice.

                And when you're following a gluten-free diet, it's soooo good to know which grains you can safely eat.

                You can go ahead and put naturally gluten-free black rice on your menu plan😄

                [feast_advanced_jump_to]

                🌾What is Black Rice?

                Black rice is a type of rice that is known by its dark purplish-black color.

                How'd it get that colour?

                Black rice is dark purple from having high levels of anthocyanin pigments in the outer bran layer of the rice grain.

                These pigments also are the main reason the rice has so many freakin' amazing health benefits.

                Because broadly speaking, dark colours in nature = powerful antioxidants.

                Black rice also has a nutty flavor and a slightly chewy texture.

                It's often called to the "forbidden rice".

                Different kinds of gluten free rice.
                All types of rice are naturally gluten-free and great for your gluten-free diet so explore and find a few different varieties!

                Sounds so special. And it was. Historically speaking, it was rare throughout history and sometimes reserved only for Chinese royalty!

                So black rice has a distinctive color and taste, sure.

                But that's not all!

                Black rice is known for being packed with nutrition too.

                Black rice has high levels of fiber, iron, and other essential nutrients.

                Woman looking at checklist.
                Don't mess around with bloating, nausea, and burping! If you think you MIGHT have gluten intolerance, grab this Gluten Intolerance Symptoms Checklist (PDF download) and find out if you need to cut out gluten once and for all.

                ✅Nutritional benefits of black rice

                Black rice packs a nutritional-punch!

                Check this out:

                Rich in Antioxidants

                Black rice is packed with antioxidants, mainly anthocyanins.

                Anthocyanins is the colour that make black rice, well black!

                And these pigments also are one of the sources that give black rice powerful health-promoting properties.

                These antioxidants help combat oxidative stress in the body, reducing the risk of chronic diseases.

                Plate of cooked black rice.

                Source of Fibre

                In addition to its antioxidant content, black rice is a good source of fiber.

                The dietary fiber in black rice promotes digestive health by supporting regular bowel movements and aiding in the prevention of constipation.

                Fiber also helps regulate blood sugar levels, making black rice a potentially beneficial food if you live with diabetes.

                Essential Minerals

                Furthermore, black rice contains essential minerals such as iron and copper, which are so important for your body to make red blood cells and overall energy metabolism.

                The presence of these minerals makes black rice a nutritious option for those looking to meet their daily nutritional requirements.

                The nutty flavor and chewy texture of black rice make it a versatile and satisfying addition to various dishes.

                Got gluten bloat? Get rid of it!

                Get my PDF Checklist of Foods to Cut Out STAT

                I want that list

                🚫When black rice is NOT gluten-free

                Because you need to know where the gluten could be hiding to make sure you don't eat gluten without meaning to, watch out for these situations.

                Any of these could make naturally gluten-free black rice, not so gluten-free after all.

                • Black rice cooked in broth that contains gluten. I LOVE cooking rice in chicken broth because it really gives some flavor to the rice as it's cooking. Here's the downside: chicken broth can have gluten in the form of flavorings (often listed as "yeast"). So if you're cooking black rice at home, make sure you use gluten-free broth. If you're at a restaurant, ask if the rice is truly gluten-free
                • Black rice as a part of a salad. So I love a big ol' salad, packed with crunchy veggies, a hearty grain and some lean protein (like this Crispy Buffalo Chicken Salad Recipe (gluten-free). But unless you're making it yourself, black rice salads can introduce gluten in the form of other ingredients that aren't naturally gluten-free. Ingredients like barley (not gluten-free) or farro (also not gluten-free) make your black rice salad unsafe to eat. Make your own salads to be sure it's gluten free
                • Black rice in a pre-packaged or pre-prepared dish. You know those packages of rice and spices and maybe some dried vegetables in the grocery store? They can be so convenient and a great way to have a quick side-dish at dinnertime. The downside? They can pack in some gluten from flavorings, binders or hidden ingredients that introduce gluten into the dish. Be sure to read labels VERY carefully. Check the ingredient list for any gluten-containing items and check to see if gluten is listed on the packages' allergen label
                Bowl of black rice.

                🥣How to Cook Black Rice

                Cooking black rice isn't that different from cooking other kinds of rice.

                Here's a simple way to cook it:

                Ingredients:

                Instructions:

                1. Rinse the rice: Place the black rice in a fine-mesh strainer and rinse it thoroughly under cold running water. Rinsing helps remove excess surface starch and any impurities from the rice.
                2. Soak the rice (optional): While you don't have to soak the rice, soaking black rice for 30 minutes to an hour can help to cut the cooking time and improve the texture. If you go the soak route, drain the rice after soaking.
                3. Combine rice and water or broth: In a medium-sized saucepan, combine the rinsed or soaked black rice with 1 ¾ cups of water or gluten-free chicken broth. If you like, add a pinch of salt for seasoning.
                4. Bring to a boil: Place the saucepan over medium-high heat and bring the water to a boil.
                5. Simmer: Once boiling, reduce the heat to low, cover the saucepan with a tight-fitting lid, and let the rice simmer. Cooking times may vary, but typically black rice takes about 30-40 minutes to cook. If you buy the rice in bulk, use this method for cooking. But if you buy the black rice in a pacakge, check the package instructions for specific times for cooking.
                6. Check for doneness: After the recommended cooking time, check the rice for doneness. It should be tender but still have a slight chewiness.
                7. Let it rest: Remove the saucepan from heat and let the black rice sit, covered, for an additional 5-10 minutes. This allows the residual steam to finish cooking the rice and makes it fluffier.
                8. Fluff with a fork: After letting it rest, use a fork to fluff the rice gently. This helps separate the grains and improve the texture.

                This will give you 3 cups of cooked black rice.

                Your black rice is now ready to be served as a side dish, as part of a salad, or in any recipe that calls for rice😋

                It's cool too because color of black rice transforms from a rich, satin black to a deep purple. Colour changing rice!

                Black rice salad with feta and tomatoes in a clear bowl.
                Use cooked black rice in salads like this Easy Black Rice Salad with Feta and Grape Tomatoes🥗

                🥘Where to use black rice

                Black rice can be used in so many different dishes! Almost anywhere you're using rice, right now - consider chnaging it up with black rice.

                Keep in mind, wherever you use it: you'll get that bold purple colour, a more nutty flavor than other rice and a chewier texture.

                Here's some ideas on where to use black rice:

                1. Side Dish: Serve black rice as a side dish alongside grilled or roasted meats, vegetables, or seafood. Its cool colour and texture will get an "ohh and ahh" from family members (kids excepted)
                2. Salads: Toss cooked and cooled black rice into salads to add to add some texture to wilty salads and major nutritional value. Black rice goes with almost all types of fresh veggies, herbs, and will stand up to any dressing you toss it in.
                3. Stir-Fries: Use black rice as a base for stir-fries instead of plain white rice. Its chewy texture goes well with stir-fried vegetables and the tender chunks of chicken, beef or tofu.
                4. Grain Bowls: Create grain bowls with a mix of black rice, vegetables, protein (such as grilled chicken or tofu), and your favorite sauce. Try this Chicken & Mango Quinoa Bowls with Peanut Sauce but swap out the quinoa for black rice!
                5. Sushi Rolls: Swap out traditional white rice with black rice when making sushi rolls.
                6. Burger Patties: Mix cooked black rice into a veggie burger or your next meat patty for added texture and a nutty taste (fibre bonus in powered-up burgers does not need to be shared with kiddos around the table😉)
                7. Breakfast Bowls: Yes, you can have rice for breakfast! Hello, millions (?billions) of people do. Including my youngest son. Use black rice as a base for breakfast bowls, topped with fruits, nuts, and a drizzle of honey or maple syrup. Yum😋
                8. Soup Garnish: Sprinkle cooked black rice on top of soups just before serving. Gives some texture to smooth soups and it looks gorgeous (we eat with our eyes first!) Try some black rice topped on this Roasted Butternut Squash Soup with Coconut Milk.
                9. Stuffings: Incorporate black rice into stuffings for vegetables like bell peppers or mushrooms. More texture, more nutrition and a fun colour
                A black bowl filled with a stir-fry and black rice as a base.

                🙋‍♀️Bottom Line on Black Rice and Your Gluten-Free Diet

                Black rice is a naturally gluten-free and super nutritious addition to your gluten free diet. If you're looking to change things up from regular basmati or jasmine rice (also gluten-free like all rice), black rice is a great way to spice things up!

                If you try black rice, let me know in the comments what you thought!

                ~April

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                  Recipes with Rice

                  Gluten Free Chicken Fajitas (sheet pan recipe!)

                  by Leave a Comment

                  This recipe for Gluten Free Chicken Fajitas made on ONE PAN will be your new go-to recipe for busy weeknights. These sheet pan chicken fajitas are not only easy to make but they're naturally gluten-free and drool-worthy delicious!

                  This recipe for gluten free chicken fajitas made ON ONE PAN is a total life saver.

                  Your family will be negotiating over who gets the last gluten-free tortilla when you make these chicken fajitas next Taco Tuesday🌮

                  A Chicken Fajita with cilantro and lime on the side.
                  Making gluten-free chicken fajitas on a sheet pan is basically the BEST. One pan to clean up and lots of chicken fajitas to eat😋

                  A total cinch to make, this gluten free chicken fajita recipe has warming, Mexican-inspired spices, fresh bell peppers and zingy red onions.

                  Now, I don't want you to be intimidated by the long ingredient list and / or instructions for these gluten free fajitas, k?

                  The ingredient list is a little on the longer side mostly because of the spices for the chicken and vegetable part of the fajitas and the (optional) toppings for the finished fajitas.

                  But the upside to this recipe? These gluten free chicken fajitas are actually pretty hands-off because it's all cooked on one pan😄

                  And you can have a margarita while the chicken fajita filling cooks in the oven to perfection👌

                  Let's make them!

                  Chicken Fajitas on taco holders on a marble surface.
                  [feast_advanced_jump_to]

                  📝Ingredients for gluten free sheet pan chicken fajitas

                  Gluten Free Chicken Fajita ingredients and toppings.

                  Here's what you'll need to make these fajitas:

                  • Chicken breasts
                  • Olive oil
                  • Paprika
                  • Garlic powder
                  • Onion powder
                  • Chili powder
                  • Dried oregano
                  • Cumin
                  • Salt and pepper
                  • Red, yellow and orange bell pepper
                  • Red onion
                  • Garlic cloves

                  Toppings for this chicken fajita recipe:

                  • Cilantro
                  • Greek yogurt - using this instead of sour cream gets you some more protein!
                  • Avocado
                  • Mozzarella cheese - can also sub-in feta cheese or, if you're feeling fancy (and can find it) cotija cheese!
                  • Lime
                  • Corn tortillas - or other gluten-free tortillas like Mission Brand

                  🔪How to make sheet pan chicken fajitas

                  Ingredients for gluten free chicken fajitas.
                  Cut the chicken breast into cubes, slice the bell peppers and red onion. Gather the spices, garlic and olive oil. Pre-heat oven to 375 degrees F.
                  A white bowl filled with sliced peppers and red onions.
                  In a large mixing bowl, add the diced chicken, olive oil, and all spices. Mix until well combined. Then add the minced garlic, bell peppers and red onion. Mix everything together until the chicken and veggies are evenly coated with the spices and oil.
                  Chicken Fajita ingredients on a sheet pan.
                  Prepare a sheet pan by lining it with parchment paper or lightly greasing it. Spread the seasoned chicken and veggies evenly on the sheet pan. 
                  Chicken fajitas on a sheet pan.
                  Place the sheet pan in the preheated oven and bake for 20-23 minutes or until the chicken is fully cooked to an internal temperature of 165 degree F. 
                  Gluten Free Chicken Fajitas in taco holders.
                  Then, make your fajitas! Using gluten-free tortillas, add some of the chicken fajita mixture and top with avocado, Greek yogurt, mozzarella cheese, cilantro and a squirt of fresh lime juice.

                  🍽️What to serve with chicken fajitas

                  This recipe for chicken fajitas is a meal on it's own so if you don't feel like cookin' up a side dish: no worries!

                  But, if you're looking for a few ideas for what to serve with these gluten-free fajitas, salads or starchy side dishes go great!

                  Here's a few ideas:

                  🥡Storage and Leftovers

                  Leftovers of the chicken fajita filling can be used for gluten-free fajitas the next day!

                  Just keep the chicken and pepper mixture in a separate air-tight container in the fridge.

                  Re-heat portions of the chicken fajita filling as you need and add to a tortilla.

                  Another way to enjoy leftovers?

                  Have the chicken fajita filling on top of a bed of greens for an easy fajita salad recipe😄

                  🙋‍♀️What makes this chicken fajita recipe gluten free?

                  The ingredients are super fresh in this recipe: fresh bell peppers, the red onion, the garlic, cilantro, etc, etc.

                  And they're naturally gluten-free.

                  Just make sure you're getting the gluten-free tortillas. I love Mission brand gluten-free tortillas. They really taste and "act" like the regular kind.

                  But corn tortillas would also be delicious and are - typically - gluten-free.

                  Just make sure to double check the label for any obvious or sneaky (aka hidden) gluten.

                  Gluten Free Chicken Fajitas on a sheet pan.

                  One more place to look out for gluten: if you use a pre-made taco spice.

                  First, like NO JUDGEMENT at all. You gotta save a few minutes where you can.

                  But DO look closely at the ingredient list. That taco spice package could contain gluten in the form of a flavoring agent or binder.

                  I also have a recipe for Homemade Taco Seasoning🌮 that you could use for this fajita recipe too.

                  Alight I hope you love these gluten free chicken fajitas!

                  Don't forget to get in on ALL the gluten-free action by putting in your email below. I'll send you easy to make and lick-the-bowl delicious recipes every week.

                  ~April

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                    Submit

                    📖 Recipe

                    A Chicken Fajita with cilantro and lime on the side.

                    Gluten Free Chicken Fajitas (sheet pan recipe)

                    Gluten Free Chicken Fajitas made on ONE PAN will be your new go-to recipe for busy weeknights. These sheet pan chicken fajitas are not only easy to make but they're naturally gluten-free and drool-worthy delicious!
                    5 from 5 votes
                    Print Pin Rate
                    Course: Main Course
                    Cuisine: Mexican
                    Keyword: Fajitas
                    Prep Time: 15 minutes
                    Cook Time: 20 minutes
                    Total Time: 35 minutes
                    Servings: 6 adults
                    Author: April Saunders

                    Ingredients

                    • 2 lbs chicken breast, diced About 3-4 medium breasts
                    • 2 tablespoon olive oil
                    • ½ teaspoon paprika
                    • ½ teaspoon garlic powder
                    • ½ teaspoon onion powder
                    • ½ teaspoon Chili powder
                    • ½ teaspoon dried oregano
                    • ½ teaspoon cumin
                    • 1 teaspoon black pepper or to taste
                    • 1 teaspoon salt or to taste
                    • 1 red bell pepper sliced
                    • 1 yellow bell pepper sliced
                    • 1 orange bell pepper sliced
                    • 1 red onion sliced
                    • 2 garlic cloves minced
                    • 1 bunch cilantro chopped
                    • 2 tablespoon Greek yogurt for topping
                    • 1 avocado diced, for topping
                    • 1 cup mozzarella shredded, for topping
                    • 1 lime juiced, for topping
                    • 12 corn tortillas or other gluten-free version

                    Instructions

                    • Preheat your oven to 375 degrees Fahrenheit (190°C) to so it's ready when your fajitas are prepared. Cover a large rimmed sheet pan with parchment paper.
                    • Prepare the Chicken and Veggies: In a large mixing bowl, add the diced chicken, olive oil, paprika, garlic powder, onion powder, chili powder, dried oregano, cumin, salt, and black pepper to the bowl. Mix until well combined. Then add the minced garlic, sliced red, yellow, and orange bell peppers, and sliced red onion. Mix everything together until the chicken and veggies are evenly coated with the spices and oil.
                    • Arrange on a Sheet Pan: Spread the seasoned chicken and veggies evenly across the sheet pan. Make sure they're in a single layer. This will help them cook evenly.
                    • Bake the Fajitas: Place the sheet pan in the preheated oven and bake for 20-23 minutes or until the chicken is fully cooked to an internal temperature of 165 degree F. Make sure to check the chicken for doneness with an instant read thermometer, as cooking times may vary slightly depending on your oven.
                    • Assemble Your Fajitas: Once your chicken fajitas are cooked to perfection, it's time to assemble your meal. Warm your tortillas according to package instructions or personal preference.
                    • Toppings and Serving: Place a generous portion of the cooked chicken and veggie mixture onto each tortilla. Squeeze fresh lime juice over the filling, add diced avocado, a dollop of Greek yogurt, a sprinkle of shredded mozzarella, and a garnish of chopped cilantro.

                    Notes

                    Leftovers will be good in the fridge for up to 3 days. Re-heat and serve.
                    Note: when baking the fajitas, some of the water in the bell peppers will come out of the peppers but that's totally normal.
                    Nutrition information is for 3 chicken fajitas made with all toppings.
                    Nutrition Facts
                    Gluten Free Chicken Fajitas (sheet pan recipe)
                    Amount per Serving
                    Calories
                    727
                    % Daily Value*
                    Fat
                     
                    29
                    g
                    45
                    %
                    Saturated Fat
                     
                    8
                    g
                    50
                    %
                    Trans Fat
                     
                    0.03
                    g
                    Polyunsaturated Fat
                     
                    4
                    g
                    Monounsaturated Fat
                     
                    15
                    g
                    Cholesterol
                     
                    167
                    mg
                    56
                    %
                    Sodium
                     
                    3728
                    mg
                    162
                    %
                    Potassium
                     
                    1725
                    mg
                    49
                    %
                    Carbohydrates
                     
                    60
                    g
                    20
                    %
                    Fiber
                     
                    11
                    g
                    46
                    %
                    Sugar
                     
                    8
                    g
                    9
                    %
                    Protein
                     
                    63
                    g
                    126
                    %
                    Vitamin A
                     
                    2429
                    IU
                    49
                    %
                    Vitamin C
                     
                    143
                    mg
                    173
                    %
                    Calcium
                     
                    284
                    mg
                    28
                    %
                    Iron
                     
                    4
                    mg
                    22
                    %
                    * Percent Daily Values are based on a 2000 calorie diet.
                    Calories
                    727
                    Nutrition Facts

                    Easy Ground Turkey Soup Recipe (30 minutes)

                    by Leave a Comment

                    This delicious Ground Turkey Soup is a healthy soup that you can make in just 30 minutes! This ground turkey soup recipe uses simple ingredients like lean ground turkey, sweet corn, canned seasoned tomatoes, and some dried herbs. Soups on!🥣

                    You know when you find a recipe that hits all the marks?

                    I'm talking:

                    • Gluten-free
                    • Easy to make
                    • And really yummy

                    I think you know what I mean. And this Ground Turkey Soup recipe is one of those recipes.

                    If you make this once, it'll become one of those go-to recipes. And the whole family is gonna lick their bowls clean after eating this soup.

                    Ground turkey soup with tomatoes and vegetables in a small bowl.
                    The tomatoes and tomato paste cook down in this ground turkey recipe to give a rich, can-I-have-some-more-please flavor.

                    I used to think making soup was a hard and / or complicated thing to do but lemme tell you: it's not!

                    This easy recipe for ground turkey soup is a perfect example of how you can get a healthy meal on the table that's gluten-free.

                    AND the kids won't care that it's gluten-free😄

                    If you're into gluten-free and easy soups, definitely save some of these recipes for later too:

                    See more Gluten-Free Soup Recipes →

                    Alright now let's get making this recipe for ground turkey soup!

                    [feast_advanced_jump_to]

                    📝Ingredients for ground turkey soup

                    • Shallot
                    • Celery
                    • Ground turkey, about 0.5 kg or 1 lb
                    • Seasoned, stewed tomatoes
                    • Tomato paste
                    • Frozen corn - or canned works too
                    • Dried oregano
                    • Dried basil
                    • Chicken broth - be sure to make sure your chicken broth is gluten-free.
                    • Salt and pepper

                    See recipe card below for quantities and the substitutions list too.

                    Ground turkey soup with tomatoes and vegetables in a small bowl.
                    A ground turkey soup recipe you'll keep coming back to - packed with veggies and a perfect meal to make on a busy weeknight when you don't feel like cooking.

                    🔪How to make ground turkey soup

                    Pot with onions cooking in it.
                    Heat 1 tablespoon of oil in a large pot over medium heat. Saute onion, stirring frequently until soft about 1 min.
                    Chopped celery on cooking ground turkey.
                    Add ground turkey and cook until no pink remains. Add celery.
                    Pot full of ground turkey soup ingredients.
                    Then add the diced tomatoes, tomato paste, frozen corn, oregano, basil and a pinch of salt and some pepper. Stir to combine.
                    Easy Weeknight Ground Turkey Soup_before simmer.
                    Then add the chicken stalk and put the lid on the pot. Bring to a simmer on medium heat for about 10-15 minutes. Taste and add salt and pepper if needed.
                    Yes, even chicken broth might not be gluten-free! Check out Is Chicken Broth Gluten Free? so you can avoid these sneay ingredients and avoid gluten to feel better fast.

                    🔄Substitutions

                    Here's a few swaps you can make if you don't have everything on the ingredient list:

                    • 🧅Shallots - if you don't have shallots you can use a sweet onion or even a cooking onion
                    • 🌽Frozen corn - if you don't have frozen corn, canned corn will work just fine. Be sure to drain it if you use canned corn
                    • 🍅Canned tomatoes - in general, but especially for this soup recipe, I love the San Marzano canned tomatoes. But if you don't have them or can't find them, just use what you have - canned diced tomatoes can do the job
                    • 🍚Add rice - love rice in ground turkey soup (or soup in general?) ME TOO. Swap out the corn and add some cooked rice into the soup
                    Small bowl of ground turkey tomato soup.
                    After simmering for about 15 minutes, this ground turkey soup is perfected. So herbaceous with a classic blend of dried oregano and basil🍃

                    💃Using your Instant Pot or Slow Cooker

                    I usually make this turkey soup with vegetables on the stovetop in a large pot.

                    But if you want, you can easily make it in the Instant Pot or Slow Cooker.

                    • Instant Pot version - to make this soup in the Instant Pot, first use the "Saute" function to cook the onion and ground turkey. Then follow the rest of the instructions, adding all the ingredients into the Instant Pot. Next, put the lid securely on the Instant Pot and change the setting to "Soup". Once the timer goes, carefully let the steam out by releasing the pressure valve. And once safe to do so, open the lid, stir and serve.
                    • Slow Cooker version - to make this soup in the slow cooker, first cook the ground turkey, onion and celery on a non-stick pan (or saucepan) on the stovetop. Once the meat is cooked through and the onion and celery is soft, add the ground turkey mixture to the slow cooker. Then add all other ingredients. Set the slow cooker on low for 6 hours or high for 3 hours. Stir occasionally and taste before serving.

                    🥡Storage and Freezing

                    This ground turkey soup will be good in the fridge for up to 4 days.

                    Simply re-heat on the stove or in the microwave.

                    You can freeze this ground turkey soup too. Simply let it cool down and then put it in an air-tight container.

                    You can freeze it for up to 3 months. Bring it out of the freezer the night before you want to eat it and then re-heat on the stovetop.

                    A white plate with pasta and a ground turkey sauce on top.

                    Extra ground turkey?

                    Ground Turkey Pasta Sauce (Instant Pot Recipe)

                    A plate of pasta that the whole family will devour.

                    Get the recipe

                    🏅Top Tips

                    No need to measure (ie, weigh) your ground turkey. This recipe is pretty forgiving so if it's a little more (or less) than what the recipe is calling for, no biggie. And unless it's a MASSIVE package of ground turkey, just use up all the ground turkey in the soup. No fun wrapping up a tiny bit of meat!

                    Season your ground turkey - and the soup - as you go. If your canned tomatoes and / or chicken broth do NOT have sodium added, you'll need to add it in. I like to add some to the ground turkey when it's cooking; after I add the broth; and then again after tasting how the soup is coming along after it simmers for a bit.

                    I hope you love this ground turkey soup like we do!

                    If you do try it please, rate and comment below. I love hearing from you❣️

                    ~April

                    👀More Gluten-Free Dinner Recipes

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                      Submit

                      📖 Recipe

                      Ground turkey soup with tomatoes and vegetables in a small bowl.

                      Easy Ground Turkey Soup

                      This recipe for Ground Turkey Soup is a healthy, easy soup that you can make on a weeknight in just 30 minutes! This soup uses simple ingredients like sweet corn, canned seasoned tomatoes, and a few dried herbs.
                      5 from 5 votes
                      Print Pin Rate
                      Course: Main Course, Soup
                      Cuisine: American
                      Keyword: easy soup, turkey soup
                      Prep Time: 10 minutes
                      Cook Time: 20 minutes
                      Total Time: 30 minutes
                      Servings: 4 people
                      Author: April Saunders

                      Ingredients

                      • 2 shallots or 1 small sweet onion, diced
                      • 3 stalks celery, diced
                      • 1 pkg ground turkey meat about 0.5kg or 500 grams
                      • 3.5 cups seasoned, stewed tomatoes, large pieces  1 large can, 28 oz
                      • ½ cup tomato paste 1 small can, 5.5 oz
                      • 1.5 cups frozen corn
                      • 2 teaspoon dried oregano
                      • 2 teaspoon dried basil
                      • 4 cups low sodium chicken broth gluten-free
                      • 1 teaspoon Kosher salt
                      • Fresh ground pepper

                      Instructions

                      • Heat 1 tablespoon of oil in a large pot over medium heat. Saute onion, stirring frequently until soft about 1 min.
                      • Add ground turkey and cook until no pink remains, breaking up as you go, with a wooden spoon.
                      • Then add the diced celery, stewed tomatoes, tomato paste, frozen corn, oregano, basil and the Kosher salt and some fresh pepper. Stir to combine and break up the tomatoes with a wooden spoon.
                      • Then add the chicken stalk and put the lid on the pot. Bring to a gentle boil and then turn down heat and simmer on low-medium heat for about 10 minutes.
                      • Taste halfway through and add salt and pepper to taste if needed. Serve hot.

                      Notes

                      Makes about 12 cups of soup.
                      Leftovers are good for up to 4 days in fridge. Re-heat and add some broth if needed.
                      Nutrition information is approximate and based on 2 cups of soup.
                      Nutrition Facts
                      Easy Ground Turkey Soup
                      Amount per Serving
                      Calories
                      330
                      % Daily Value*
                      Fat
                       
                      5
                      g
                      8
                      %
                      Saturated Fat
                       
                      1
                      g
                      6
                      %
                      Trans Fat
                       
                      0.02
                      g
                      Polyunsaturated Fat
                       
                      2
                      g
                      Monounsaturated Fat
                       
                      2
                      g
                      Cholesterol
                       
                      69
                      mg
                      23
                      %
                      Sodium
                       
                      1393
                      mg
                      61
                      %
                      Potassium
                       
                      1560
                      mg
                      45
                      %
                      Carbohydrates
                       
                      39
                      g
                      13
                      %
                      Fiber
                       
                      6
                      g
                      25
                      %
                      Sugar
                       
                      12
                      g
                      13
                      %
                      Protein
                       
                      40
                      g
                      80
                      %
                      Vitamin A
                       
                      873
                      IU
                      17
                      %
                      Vitamin C
                       
                      28
                      mg
                      34
                      %
                      Calcium
                       
                      143
                      mg
                      14
                      %
                      Iron
                       
                      6
                      mg
                      33
                      %
                      * Percent Daily Values are based on a 2000 calorie diet.
                      Calories
                      330
                      Nutrition Facts

                      Is Tabasco Hot Sauce Gluten Free? (This is THE Brand)

                      by Leave a Comment

                      Tabasco Brand Hot sauce is gluten-free! Great news for you because now you can avoid gluten AND bland tasting food. Dive into the world of all things gluten-free hot sauce in this spicy article🥵

                      🔥Is TABASCO® brand hot sauce gluten free?

                      Yes, Tabasco brand hot sauce is gluten free!

                      That's good news for us that love spicy foods but need to avoid gluten.

                      In fact, none of the ingredients in Tabasco brand hot sauce contain gluten.

                      Plus, on the companies' website, they state that their Original Hot Pepper Sauce is:

                      "Considered Gluten Free according to the definitions set forth by the FDA."

                      Just how awesome is it to know that you can shake some of this spicy condiment on your tacos anytime and NOT have to worry about being bloated or in pain from gluten the next day?! Yay!

                      Hot sauce in a bowl with chili peppers around.
                      Tabasco brand hot sauce is one of the most popular hot sauce brands in the world! It's good to know you can enjoy it's spicy kick whenever you want and not have to worry about gluten.

                      📝Ingredients in TABASCO® hot sauce

                      There are only 3 ingredients in Original Tabasco hot sauce:

                      - Chili peppers

                      - Distilled vinegar

                      - Salt

                      A simple list of ingredients, if I ever did see one.

                      So, where does all the flavor come from?

                      TABASCO® Original Red Pepper Sauce is aged in white oak barrels for up to three years, before bottling. 

                      Kinda like a good red wine: gets better with time😄

                      Hot sauce in a small jar on a blue table.

                      🙋‍♀️Types of Vinegars

                      If your spidey-senses went up when you read that Tabasco sauce has vinegar in it, you're on the right track.

                      Why?

                      Because some vinegars contain gluten. 

                      Here's the deal:

                      Pure vinegar, such as white vinegar, apple cider vinegar, and many other types of vinegar, is typically gluten-free. 

                      During the fermentation process, any gluten-containing grains used are converted into alcohol, and then into acetic acid, which is the main component of vinegar. 

                      This process effectively removes gluten from the final vinegar product.

                      However, there's a catch: some specialty flavored vinegars or vinegar-based condiments may have additional ingredients that could introduce gluten into the product. 

                      For example, malt vinegar is traditionally made from barley, which contains gluten.

                      So malt vinegar does contain trace amounts of gluten, and it's generally best to avoid malted vinegar if you're trying to avoid all sources of gluten, even small amounts.

                      Dried hot peppers on a wood countertop.

                      🥣Who makes TABASCO® brand hot pepper sauce?

                      Tabasco® Brand products are made by McIlhenny Company, founded by Edmund McIlhenny in 1868 on Avery Island, Louisiana.

                      It was on that very same island that Mcllhenny developed the recipe for TABASCO® Original Red Pepper Sauce.

                      And he told his children. And his children's children.

                      And his children's children's children...well. You get the idea.

                      That recipe for hot pepper sauce was passed down for generations.

                      To this day, the company is still family-owned and -operated on that very same island.

                      A spread of Mexican food on a blue tabletop.

                      📚The short history of TABASCO® hot sauce

                      So get this!

                      One guy back in 1868(!) created this peppery sauce we love today.

                      Edmund McIlhenny found the diet of the Reconstruction South pretty bland and boring, especially by Louisiana standards.

                      So, Edmund decided to create a pepper sauce to give the food some flavor and zing.

                      A few (hundred) pepper plants and a specialized bottle that allows the sauce to to be "sprinkled on" and not poured on later, Original Tabasco Sauce was born! 

                      To this day, the process of making the pepper sauce is managed on it's humble origins: on Avery Island, Louisiana.

                      Now the classic pepper sauce is beloved all over the world and sold in over 195 countries and territories! 

                      A white plate with eggs benedict.
                      Eggs are just calling out for a little shake-shake of Tabasco on top😋

                      ✅Other kinds of TABASCO® hot sauce

                      Tabasco brand didn't stop at the OG.

                      They have a whole bunch of hot pepper sauces to put a kick of flavor into your foods.

                      Here's some of the different kinds of pepper sauce they offer:

                      1. Tabasco Original Red Sauce: This is the classic and most well-known Tabasco sauce. It's made from aged red peppers, salt, and vinegar. It has a tangy, spicy flavor and is the standard Tabasco sauce used on so many things!
                      2. Tabasco Green Sauce: The Green Sauce is made from jalapeño peppers and has a milder heat level compared to the original red sauce. So if you're lookin' to sweat a little less at the dinner table, this is for you. It provides a fresh, tangy flavor with a hint of garlic.
                      3. Tabasco Chipotle Sauce: This smoky and rich sauce is made from smoked, dried jalapeño peppers, known as chipotle peppers. It has a distinct smoky flavor and moderate heat.
                      4. Tabasco Garlic Pepper Sauce: This sauce combines mellow garlic with three different peppers: red, cayenne, and mellow habanero. It offers a balanced blend of spice and garlic flavor.
                      5. Tabasco Habanero Sauce: Made from fiery habanero peppers, this sauce packs a punch in terms of heat. It has a fruity and intense spiciness that fans of hot sauces often enjoy.
                      6. Tabasco Sweet and Spicy: This sauce combines the heat of red peppers with a touch of sweetness, making it a versatile option for various dishes.
                      7. Tabasco Buffalo Style Hot Sauce: This sauce is a tribute to classic buffalo wing sauce. It provides a tangy, spicy kick with buttery notes, ideal for chicken wings and other savory snacks. You could use it in this recipe for Crispy Buffalo Chicken Salad or these Buffalo Cauliflower Wings (gluten-free)
                      8. Tabasco Scorpion Sauce: One of the spicier options from Tabasco, the Scorpion Sauce features scorpion peppers, which are known for their intense heat. It's not for the faint of heart.

                      🔥Check out Tabasco's Brands website for a full list of not only all their different kinds of tabasco pepper sauce but their heat levels too!🔥

                      cheat sheet - foods to avoid GF (cover) (1)
                      Bloated after eating? You may have eaten gluten - and not even known it! Grab this cheat sheet to find out if you're eating any sneaky sources of gluten.

                      🚫When is hot sauce NOT safe for your gluten-free diet?

                      Yes, you're probably safe having hot sauce and you're definitely okay having the Tabasco Brand Original Hot Sauce.

                      But you want to check the ingredient list on any other hot sauce bottle you come across to make sure there are no gluten containing ingredients. 

                      Read the labels, product packaging and / or check the manufacture's website for information.

                      Just because a product doesn't have a third-party certification, doesn't mean it's not gluten-free. It just means the company, for whatever reason, didn't go through the certification process.

                      Here's some ingredients to look out for on different hot sauces as they may introduce gluten into the final product:

                      1. Wheat Starch: This is a common additive in processed foods, and it's made from wheat so look out. The final product may still contain residual gluten, making it not a great for you if you're avoiding all gluten for because of gluten sensitivity or celiac disease.
                      2. Malt Extract or Flavoring: Malt is usually made from barley, which contains gluten. Foods and beverages that contain malt extract or flavoring are best avoided if you're avoiding all gluten for because of gluten sensitivity or celiac disease.
                      3. Hydrolyzed Wheat Protein: This additive is often used as a flavor enhancer. It's made from wheat and can contain gluten.
                      4. Modified Food Starch: While modified food starch can be derived from a few different sources, including corn and potatoes, it might also come from wheat. To find out for sure, check the label of the packaging, the companies website and / or contact the company.
                      5. Caramel Color: Some types of caramel color are made from barley malt, which contains gluten. Other types are gluten-free, so to find out for sure, you'd have to contact the manufacturer.
                      6. Dextrin: Dextrin can be derived from various starches, including wheat, and may contain gluten. Check the label or contact the manufacturer to know of sure.
                      7. Wheat-Based Thickeners: Ingredients like wheat flour or wheat gluten are often used as thickeners in soups, sauces, and gravies.
                      8. Brewer's Yeast: Brewer's yeast is often a byproduct of beer production and can contain gluten. It's different from nutritional yeast, which is typically gluten-free.
                      9. Barley and Rye Ingredients: Foods and additives that include barley or rye or their derivatives, such as barley malt or rye flour, contain gluten.
                      10. Spelt and Kamut: These grains are closely related to wheat and contain gluten. Products containing spelt or kamut are not safe for those avoiding gluten.
                      Hot wings on parchment paper.
                      Not only is it "certified delicious", Tabasco brand hot sauce is certified gluten-free which makes it a go-to spicy condiment for you on your gluten-free diet! Perfect for some gluten-free chicken wings😋

                      🥘Where to use hot sauce

                      Mexican cuisine is one of the most common places I see hot sauce front and centre on the table at restaurants.

                      But this hot pepper sauce isn't just for tacos and enchiladas!

                      There's so many different foods and dishes that you can add a kick of heat and sweet to.

                      Try these on for size:

                      • 🔥Add hot sauce to your tacos for an extra kick of flavor and heat.
                      • 🍳Drizzle hot sauce over your scrambled eggs to spice up your breakfast.
                      • 🐔Mix hot sauce into your marinade for grilled chicken to infuse it with a fiery taste.
                      • 🥣Stir hot sauce into your chili to give it an extra layer of spiciness.
                      • 🍕Splash hot sauce on your pizza for a zesty and bold flavor boost.
                      • 😋Dip your french fries in hot sauce for a unique and spicy twist on a classic snack.
                      • 🐷Brush hot sauce onto your barbecued ribs to create a delicious, fiery glaze

                      🙋‍♀️Now I want to hear from you

                      Do you love hot sauce? Where do you use it?

                      Are you glad to hear it's gluten-free?!

                      Comment below and have your say😄

                      ~April

                      There was a problem with your submission. Please review the fields below.

                        Submit

                        Air Fryer Pumpkin Baked Oats Recipe

                        by Leave a Comment

                        This recipe for Pumpkin Baked Oats made in the air fryer oven is a delicious and healthy gluten-free breakfast. Made with high-fibre oats, canned pumpkin, and mashed bananas, these pumpkin baked oats will be your go-to breakfast this autumn!

                        Hellllo autumn!

                        With the fall season upon us, let's get into all things PUMPKIN, shall we?

                        Loaf pan of pumpkin baked oatmeal.

                        Case in point: pumpkin baked oatmeal!

                        A delicious, gluten-free breakfast you can make ahead in your air fryer convection oven and enjoy with a cup of coffee in the morning☕

                        These air fryer pumpkin baked oats have no sugar (except for some optional chocolate chips on the top), PLUS they're super easy to make

                        Pumpkin lover?

                        Check out these fall and pumpkin-forward recipes too:

                        [feast_advanced_jump_to]

                        📝Ingredients in pumpkin baked oats

                        Ingredients for pumpkin baked oats.
                        • Pure canned pumpkin
                        • Almond milk
                        • 1 banana mashed
                        • Gluten-free rolled oats
                        • Baking powder
                        • Pumpkin spice
                        • Salt
                        • Chocolate chips
                        Slices of pumpkin Baked Oats with chocolate chips with a knife.
                        Pumpkin baked oatmeal made in the air fryer means a short baking time and baked oats that stay fresh and soft for days😋

                        🔄Helpful Ingredient Notes

                        • Pure canned pumpkin - ONLY use pure, canned pumpkin for this recipe. Don't use pumpkin pie filling because that has sugar, salt and other spices typically.
                        • Type of milk - you can use any kind of milk - I prefer almond but oat milk and just regular cow's milk will produce similar results (with a slightly different taste)
                        • Gluten-free rolled oats - look for rolled oats that are lablled "gluten-free". Oats are a naturally gluten-free food on their own but can get "contaiminated" with gluten through the farming or processing process. Avoid "quick cooking oats" and avoid steel cut oats for this baked oats recipe
                        • Chocolate chips - most chocolate chips are naturally gluten-free but check the ingredient list and packaging to double check the brand you buy
                        Bloated after eating? Think it might be gluten? Don't wait - grab this list of foods to cut out to find out if gluten is really causing you problems!

                        🔪How to make pumpkin baked oats

                        Canned pumpkin, banana, almond milk in a small bowl.
                        Line a loaf pan with parchment paper. dd the canned pumpkin, almond milk and banana to a medium bowl.
                        Mashed pumpkin in a small bowl with other wet ingredients.
                        Stir together with a fork to combine fully. Mash out any large lumps of banana (but it doesn't have to be perfectly smooth.)
                        Oats and other dry ingredients in a small bowl.
                        In a separate medium bowl, add the oats, baking powder, pumpkin spice and salt. Stir to combine.
                        Pumpkin baked oats batter in a small bowl.
                        Add the oats mixture to the bowl with the pumpkin mixture. Stir until combined fully with a spatula.
                        Baked pumpkin oats batter in a loaf pan before baking.
                        Add the pumpkin baked oat batter to the loaf pan with parchment paper. Spread out evenly.
                        Chocolate chips on top of pumpkin baked oats batter in a loaf pan.
                        Top with chocolate chips.
                        Bake in the air fryer for 27 minutes at 350 degrees F.

                        🥡Storage and Freezing

                        These pumpkin baked oats are good for about 3 days on the counter in an air-tight container.

                        If you want, make 2 batches and then wrap cut squares of the pumpkin baked oats in parchment paper and freeze for up to 3 months.

                        I hope you love these pumpkin baked oats like we do!

                        ~April

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                          📖 Recipe

                          Slices of pumpkin Baked Oats with chocolate chips.

                          Air Fryer Pumpkin Baked Oats

                          This recipe for Pumpkin Baked Oats made in the air fryer oven is a delicious and healthy gluten-free breakfast. Made with high-fibre oats, canned pumpkin, and mashed bananas, they're soft and so yummy!
                          5 from 5 votes
                          Print Pin Rate
                          Course: Breakfast
                          Cuisine: American
                          Keyword: air fryer, baked oats
                          Prep Time: 10 minutes
                          Cook Time: 27 minutes
                          Total Time: 37 minutes
                          Servings: 6 slices
                          Author: April Saunders

                          Equipment

                          • 1 Air Fryer / convection oven

                          Ingredients

                          • ⅔ cup pure canned pumpkin
                          • ¾ cup almond milk
                          • 1 banana mashed
                          • 1 ¼ cup oats gluten-free
                          • 1 teaspoon baking powder
                          • 1 teaspoon pumpkin spice
                          • ⅓ teaspoon salt
                          • 2 tablespoon chocolate chips

                          Instructions

                          • Line a loaf pan with parchment paper.
                          • Add the canned pumpkin, almond milk and banana to a medium bowl and stir with a fork to combine fully. Mash out any large lumps of banana (but it doesn't have to be perfectly smooth.)
                          • In a separate medium bowl, add the oats, baking powder, pumpkin spice and salt. Stir to combine.
                          • Add dry ingredients with the oats to the bowl with the pumpkin mixture.
                          • Stir until combined fully with a spatula.
                          • Add the pumpkin oat batter to the loaf pan with parchment paper. Spread out evenly.
                          • Top with chocolate chips.
                          • Bake in the air fryer / convection oven for 27 minutes at 350 degrees F.
                          • Serve warm.

                          Notes

                          Note on air fryer setting: mine turns out perfectly at 350 degrees F for 27 minutes on the low fan setting.
                          You can also check to see if it's done if an inserted toothpick comes out clean or if the centre top of the loaf is springy to the touch.
                          Baked oats will stay fresh and soft on the counter in an air-tight container for 3 days.
                          Nutrition information is approximate and for ⅙ of the loaf.
                           
                          Nutrition Facts
                          Air Fryer Pumpkin Baked Oats
                          Amount per Serving
                          Calories
                          122
                          % Daily Value*
                          Fat
                           
                          3
                          g
                          5
                          %
                          Saturated Fat
                           
                          1
                          g
                          6
                          %
                          Polyunsaturated Fat
                           
                          1
                          g
                          Monounsaturated Fat
                           
                          1
                          g
                          Sodium
                           
                          243
                          mg
                          11
                          %
                          Potassium
                           
                          204
                          mg
                          6
                          %
                          Carbohydrates
                           
                          22
                          g
                          7
                          %
                          Fiber
                           
                          3
                          g
                          13
                          %
                          Sugar
                           
                          6
                          g
                          7
                          %
                          Protein
                           
                          3
                          g
                          6
                          %
                          Vitamin A
                           
                          4250
                          IU
                          85
                          %
                          Vitamin C
                           
                          3
                          mg
                          4
                          %
                          Calcium
                           
                          99
                          mg
                          10
                          %
                          Iron
                           
                          1
                          mg
                          6
                          %
                          * Percent Daily Values are based on a 2000 calorie diet.
                          Calories
                          122
                          Nutrition Facts

                          Healthy Quinoa Spinach Soup with White Beans

                          by Leave a Comment

                          This Quinoa Spinach Soup with White Kidney Beans is a like a warm hug on a cold day. Protein-packed quinoa, fresh spinach, bright tomatoes and filling white beans come together for a super nutritious soup. You're gonna love it😍

                          Can you feel it? 

                          It's that time of year.

                          The time of year when it's COLD.

                          Bowl of Quinoa Spinach Soup and Tomatoes with white beans.

                          It's cold and it's dark.

                          At like 4:30p🫢

                          And all you wanna do,is just get a healthy supper on the table and watch Ted Lasso already.

                          This quinoa spinach soup recipe can help you do just that!

                          My hope is that this will be your new favorite soup.

                          This is comfort food.

                          But like good-for-you comfort food😄

                          [feast_advanced_jump_to]

                          📝Ingredients for quinoa spinach soup

                          Here's what you'll need to make this easy spinach and quinoa soup:

                          • Quinoa - cooked
                          • Olive oil
                          • 1 onion - shallots are nice if you have them
                          • Fresh garlic
                          • Fresh baby spinach leaves
                          • Canned diced tomatoes
                          • Low-sodium vegetable broth - make sure it's gluten-free broth!
                          • Dried basil
                          • Dried oregano
                          • White kidney beans - also known as cannellini beans
                          • Salt and pepper

                          It’s the kind of simple soup that can get you back on the healthy-and-feeling-good bandwagon.

                          Bowl of Quinoa Spinach Soup with White Kidney Beans.

                          🔄Substitutions

                          There's a few swaps you can make if you don't have - or can't get - all the ingredients above.

                          • No fresh baby spinach? You can use chopped kale instead of spinach or frozen chopped kale or spinach. Either will work great
                          • No white kidney beans? Any beans will do. Try black beans instead or even chickpeas
                          • No quinoa? Go for cooked rice instead! Just know that with leftovers, the cooked rice will soak up some broth as it sits in the fridge so you may have to thin out leftovers as you heat them back up with extra broth
                          • No vegetable stock? If you're short on vegetable stock you can use chicken instead. Again just make sure it's gluten-free too😄

                          And if you have extra roasted vegetables or leftover sweet potatoes that have been roasted, feel free to throw those in too!

                          🔪How to make quinoa spinach soup

                          A small pot with quinoa cooking in it on a stovetop
                          Cook quinoa according to package instructions.
                          Oil in a large pot heating up.
                          When the quinoa is almost done, heat oil on medium in large pot.
                          Chopped onions and garlic in a large pot with oil being stirred by a wooden spoon.
                          Saute onion and garlic for a couple minutes. Add a pinch of salt.
                          Large soup pot fill with spinach and onions, garlic with a wooden spoon.
                          Add spinach and cook for another minute, stirring frequently, until spinach is completely wilted.
                          Large soup pot showing beans, spices, quinoa and tomatoes.
                          Add in tomatoes, vegetable broth, dried spices, cooked quinoa, and white beans. Add some fresh ground pepper here too. Cover and simmer for about 15 minutes on medium heat.
                          Large soup pot with spinach and tomato soup with a ladle.
                          Taste before serving. Add salt and pepper if needed. Serve hot.

                          🥡Storage and Leftovers

                          This soup will be good in the fridge for up to 3 days. Simply re-heat on the stove.

                          Sometimes you'll need a little more broth to thin it out if the soup thickens up on you. The quinoa is really good at sucking up that moisture😅

                          Also, did you know that your CHICKEN BROTH could have gluten in it?!🤯

                          Yah. I know. It's true.

                          Yes, even chicken broth might not be gluten-free! Check out Is Chicken Broth Gluten Free? so you can avoid these ingredients and avoid gluten to feel better fast.

                          I hope you try quinoa soup with spinach and love it like we do.

                          ~April

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                            😄More recipes to check out

                            📖 Recipe

                            Bowl of Quinoa Spinach Soup and Tomatoes with white beans.

                            Healthy Quinoa Spinach Soup with White Beans

                            This Quinoa Spinach Soup with White Kidney Beans is a like a warm hug on a cold day. Protein-packed quinoa, fresh spinach, bright tomatoes and filling white beans come together for a super nutritious soup. You're gonna love it😍
                            5 from 3 votes
                            Print Pin Rate
                            Course: Soup
                            Cuisine: American
                            Keyword: easy soup, soup, winter soup
                            Prep Time: 10 minutes
                            Cook Time: 30 minutes
                            Total Time: 40 minutes
                            Servings: 8
                            Author: April Saunders

                            Ingredients

                            • 1.5 cups quinoa, cooked Quinoa expands almost 3 times after cooking (1 cup dry = 3 cups cooked approx.)
                            • 2 tablespoon olive oil
                            • 1 medium onion, chopped
                            • 2 cloves garlic minced
                            • 3 cups fresh spinach, packed
                            • 3.5 cups diced tomatoes - 1 large can 796 ml / 28 oz / 3.5 cups
                            • 4 cups low-sodium vegetable broth gluten-free
                            • 1 tablespoon dried basil
                            • 2 teaspoon dried oregano
                            • 1-19oz can white kidney beans (cannellini beans) rinsed and drained
                            • Salt and pepper to taste

                            Instructions

                            • Cook quinoa according to package instructions.
                            • When the quinoa is almost done, heat olive oil on medium heat in a large saucepan or dutch oven.
                            • When the oil is shimmering, add onion and garlic. Saute onion and garlic for 1-2 minutes, stirring frequently. Add a little salt here.
                            • Then, add the spinach leaves and cook for another minute, stirring frequently, until spinach is completely wilted.
                            • Finally, add in diced tomatoes, vegetable broth, spices, cooked quinoa, and white kidney beans. Add some fresh ground pepper here too. Stir and cover.
                            • Simmer for about 10 minutes on low-medium heat.
                            • Taste before serving. Add salt and pepper to taste. Serve hot.

                            Notes

                            Makes about 12 cups of soup total.
                            Sometimes I'll use rice in place of the quinoa if I have leftover rice in the fridge.
                            If you like a thicker soup, add more quinoa/rice.
                            You can also add in celery or chopped carrots if you have veggies you want to use up.
                            This soup is great for leftovers too. If you use rice, I'll have to add a bit more water or broth when I'm re-heating leftovers as the rice will take on some of the water. 
                            Nutrition information is approximate for about 1.5 cups of soup.
                            Nutrition Facts
                            Healthy Quinoa Spinach Soup with White Beans
                            Amount per Serving
                            Calories
                            140
                            % Daily Value*
                            Fat
                             
                            4
                            g
                            6
                            %
                            Saturated Fat
                             
                            1
                            g
                            6
                            %
                            Polyunsaturated Fat
                             
                            1
                            g
                            Monounsaturated Fat
                             
                            3
                            g
                            Sodium
                             
                            136
                            mg
                            6
                            %
                            Potassium
                             
                            262
                            mg
                            7
                            %
                            Carbohydrates
                             
                            22
                            g
                            7
                            %
                            Fiber
                             
                            6
                            g
                            25
                            %
                            Sugar
                             
                            3
                            g
                            3
                            %
                            Protein
                             
                            6
                            g
                            12
                            %
                            Vitamin A
                             
                            1129
                            IU
                            23
                            %
                            Vitamin C
                             
                            9
                            mg
                            11
                            %
                            Calcium
                             
                            90
                            mg
                            9
                            %
                            Iron
                             
                            3
                            mg
                            17
                            %
                            * Percent Daily Values are based on a 2000 calorie diet.
                            Calories
                            140
                            Nutrition Facts

                            Is Mr. Goodbar Gluten Free? (Chocolate lovers unite!)

                            by Leave a Comment

                            Mr. Goodbar is one delicious candy bar: creamy chocolate with crunchy peanuts. What's not to like? And with no gluten ingredients, this popular chocolate bar could be a safe choice for a lot of us with gluten intolerance. Read on to get the whole scoop on Mr. Goodbars and gluten.

                            🍫Is Mr. Goodbar Gluten Free?

                            Here's the thing: there are no gluten containing ingredients in Mr. Goodbar.

                            However, on the Hershey website, they do not list Mr. Goodbar as a gluten-free chocolate bar.

                            See all of Hershey's gluten-free products here.

                            [feast_advanced_jump_to]

                            Sooo does Mr. Goodbar have gluten or not?

                            For all intensive purposes, no, Mr. Goodbar does not contain gluten.

                            However, Mr. Goodbar has not been certified "gluten-free" by the US Food and Drug Administration.

                            So there is still a chance of cross-contamination in products that are not certified as "gluten-free".

                            Depending on how sensitive you are to gluten, there's a chance that you might react to a low level of gluten that might be present from cross-contamination.

                            Stack of chocolate bars with peanuts.
                            We all need a chocolate snack now and then - and a gluten-free chocolate snack is even better! Check those labels of Mr. Goodbars and any chocolate you're looking at before enjoying so you know that it fits with your gluten-free diet.

                            Cross-contamination can occur if the chocolate is processed in a facility that also handles gluten-containing products. Look for labels that indicate the product was processed in a facility that processes wheat or gluten.

                            For me personally, I have learned from trail and (painful) error, that I am not sensitive to the low levels of gluten that would likely be present in a cross-contamination situation.

                            But ACTUALY gluten, ie, products that contain gluten containing ingredients, such as wheat, barley or rye, do cause significant issue for me.

                            But the thing is: you need to know YOUR body and how YOU react.

                            📝Ingredients in Mr. Goodbar

                            Here's the ingredients in a Mr. Goodbar, as listed on Hershey's website:

                            • Sugar
                            • Peanuts
                            • Vegetable Oil (Palm Oil, Shea Oil, Sunflower Oil, Palm Kernel Oil, Safflower Oil)
                            • Chocolate
                            • Skim Milk
                            • Reduced Protein Whey
                            • Contains 2% or Less of:
                            • Cocoa Processed With Alkali
                            • Lecithin
                            • Salt
                            • Natural Flavor

                            As you can see from the list, there is no gluten or gluten-containing ingredients in a Mr. Goodbar😄

                            🚫Allergen information for Mr. Goodbar's

                            From Hershey's website, the allergens listed as: "Contains: Peanuts, Soy, Milk"

                            Again, gluten is not listed as an allergen on the label of a Mr. Goodbar.

                            While it's good to check the website, if you're really concerned about gluten in products, check the product label to get the most accurate and up-to-date information.

                            🍫Certified Gluten Free Chocolate Options from Hershey's

                            On their website, Hershey's lists the current products listed that have been fully evaluated and qualify as gluten-free using standards established by the US Food and Drug Administration (FDA).

                            Here are some examples of chocolate and chocolate bars to look our for as they are certified gluten-free:

                            • Health Milk Chocolate English Toffee Candy Bar
                            • Hershey's Kisses Milk Chocolate Candy
                            • Mounds Dark Chocolate and Coconut Candy Bar
                            • Reese's Miniature's Dark Chocolate Peanut Butter Cups

                            See more of Hershey's gluten-free products here.

                            🚫How does gluten get into chocolate bars?

                            You might think that gluten and chocolate wouldn't be that common because hey we're not talking chocolate covered past here (but wait...).

                            Here's the thing: gluten can be hiding in chocolate and candy and it's not obvious at all!

                            Here's a few ways chocolate can be a source of gluten:

                            1. Wheat-based Ingredients: Some chocolate bars contain wheat-based ingredients like malt extract, malt flavoring, or wheat flour. Check the ingredient list for any mention of wheat, barley, or rye.
                            2. Artificial Flavors: Some artificial flavors and extracts can be derived from gluten-containing grains. Check the ingredients for any artificial flavorings or extracts that may be a concern.
                            3. Crispy Fillings: Chocolate bars with crispy or crunchy fillings may use ingredients like malted barley, which contains gluten. These fillings may not always be clearly labeled as containing gluten.
                            4. Caramel Fillings: Caramel used in chocolate bars can sometimes be thickened with wheat-based ingredients. Check the ingredient list for any wheat-based thickeners.
                            5. Cookies or Biscuits: Chocolate bars with cookie or biscuit pieces may contain gluten, as these pieces are typically made from wheat flour. Always check the ingredient list for these types of inclusions.
                            6. Natural Flavors: The term "natural flavors" can sometimes hide gluten-containing ingredients. It's best to contact the manufacturer or look for a gluten-free certification on the packaging.
                            7. Confectioner's Glaze: Some chocolate bars use confectioner's glaze as a coating, which can contain wheat-based ingredients. Check the label for this ingredient.
                            Different kinds of gluten free rice.
                            Luckily for us on a gluten-free diet, rice is a naturally gluten-free grain. The only time rice is not gluten free is when gluten-containing ingredients are added to rice products. Check out Does Rice Have Gluten? (Safe for Gluten-Free Diets!) for the details!

                            It's important to remember that even products that have very small amounts of gluten can be labeled gluten-free.

                            How is that possible?

                            The US Food and Drug Administration considers products "gluten free" if it contains less than 20 parts per million gluten. Which obviously is very small but "trace" amounts could be present.

                            🙋‍♀️Bottom line on Mr. Goodbar and Gluten

                            The official word is that Mr. Goodbar cannot be labeled as "gluten-free" because it has not been evaluated by the U.S. Food and Drug Administration to meet the requirements to be labeled “gluten free”.

                            It is truly possible that Mr. Goodbar may pass the evaluation and contain less than 20 parts per million gluten but it has not been evaluated as of yet.

                            Mr. Goodbar has no gluten-containing ingredients and therefore, would only pose a small risk of causing a reaction in those with gluten sensitivity. Cross-contamination with gluten cannot be ruled out.

                            Always read the labels on any food product for the most up-to-date information as companies can change their products' ingredients from time to time.

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                              Submit

                              🍫More Gluten Free Chocolate and Candy options

                              Healthy Kale Broccoli Salad with Apple Cider Vinegar Dressing

                              by Leave a Comment

                              This Kale Broccoli Salad hits all the healthy and delicious marks! This salad uses black kale, crunchy cucumber and fresh broccoli for a powerhouse nutritional punch! Crunchy green apple and dried cranberries give some sweetness, along with a maple syrup spiked dressing with apple cider vinegar. Simple, yet impressive😄

                              Kale Broccoli Salad in a white bowl.

                              🥗Why you'll love this kale broccoli salad

                              • 😄You'll impress your friends and family - this broccoli and kale salad is not only delicious, it LOOKS yummy and once your guests get a taste of it, the "mmmm's" and "I love this salad!" comments will come a-rollin' in
                              • 🔪It's really easy to make - you're really just a chopping machine to get this salad ready to eat. And after whisking up a simple dressing, you've got it in the bag
                              • ✅It's naturally gluten-free and healthy - this kale broccoli salad will make you feel healthy without having to go on strange diets or starvation plans. It's just good, clean salad!
                              [feast_advanced_jump_to]

                              📝Ingredients for this kale broccoli salad recipe

                              Here's what you'll need for this broccoli kale salad:

                              • Black kale - use black kale and you can skip the step of massaging large, curly kale leaves!
                              • Broccoli
                              • Green apple
                              • Cucumber
                              • Dried Cranberries
                              • Slivered almonds - toasted these almonds will give you a lovely crunch in the salad
                              • Olive oil
                              • Apple cider vinegar
                              • Maple syrup
                              • Kosher salt
                              Two bowls of healthy Kale Broccoli Salad.
                              Make this yummy salad at the start of the week and have it as part of your suppers for a few nights in a row. Getting veggies in has never been easier😎

                              🔪How to make a kale broccoli salad

                              Gather the salad and dressing ingredients.
                              Toast the almonds over low-medium heat. Chop the kale, broccoli, cucumber and apple.
                              After chopping the salad ingredients, add to a large bowl with the cranberries.
                              A small bowl of Kale and Broccoli Salad on a orange table cloth.
                              Whisk together the dressing and then pour overtop the salad. Toss to combine and then sprinkle the toasted almonds on top.

                              🥬What's the difference between kale and black kale?

                              Black kale (also known as Lacinato kale, Dinosaur kale, or Cavolo Nero) and curly kale (often referred to as green kale) are two popular kinds of kale.

                              Although both can totally work in this salad, there's a few why I'm reaching for black kale these days:

                              • Black Kale: Black kale often has a slightly sweeter and more mild flavor compared to curly kale. It's taste is less bitter and peppery, making it a good choice for salads you'll make for a crowd because it's crowd-pleasing! Black kale is also more tender and less fibrous than curly kale. It's easier to eat raw in salads without massaging or blanching it beforehand.
                              • Curly Kale: Curly kale tends to have a stronger, peppery, and slightly bitter flavor compared to black kale. Some people really like its strong taste, while others may find it a bit too much. Curly kale can be a bit tougher and more fibrous, especially in its raw form. Ideally, if you're using curly kale in a salad, it's best to massage it with some oil and a pinch of salt to soften the leaves before using it.
                              Easy Air Fried Kale Chips in a small bowl.

                              Got a ton of kale?

                              Make Air Fried Kale Chips!

                              Get the recipe →
                              Bloated after eating? Think it might be gluten? Don't wait - grab this list of foods to cut out to find out if gluten is really causing you problems!

                              🍽️What to serve with this broccoli and kale salad

                              This healthy broccoli and kale salad makes a great side dish to go along with any protein+healthy carb combination!

                              It's easy to make a complete and healthy meal when you have options like this.

                              Try these proteins with this salad:

                              And some options for easy, potatoes or rice - naturally gluten-free side dishes😄

                              🥡Storage and Leftovers

                              One of the best parts of this salad is that it keeps for days!

                              You can eat it over the next couple days with supper or use it to make lunches as part of a meal prep for the week ahead!

                              Use this kale and broccoli salad recipe in an EASY shortcut to meal prep!

                              🏅Top Tips

                              • Why black kale? Using this close cousin of regular kale means you don't have to worry about hard to chew and large, leafy kale. Regular or "curly kale" is great but black kale is easier to work with, especially when you want to use it in a salad
                              • Make ahead tip: because you'll use ingredients for this salad that can hold their own, you can make this salad up to 1 day in advance and store it in the fridge. If you're making this salad ahead of time, just keep the nuts separate from the other salad ingredients. And leave the apple chopping until you're ready to serve.

                              Hope you love this salad like we do❣️

                              If you try it, please rate and comment below and let me know what you thought!

                              ~April

                              More Salad Recipes to Check Out

                              See more Easy Gluten-Free Salad Recipes →

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                                📖 Recipe

                                Kale and Broccoli Salad in a small white bowl.

                                Healthy Kale Broccoli Salad with Apple Cider Vinegar Dressing

                                This Kale and Broccoli Salad hits all the healthy and delicious marks! This salad uses black kale, crunchy cucumber and fresh broccoli for a powerhouse nutritional punch!
                                4.34 from 6 votes
                                Print Pin Rate
                                Course: Salad
                                Cuisine: American
                                Keyword: easy kale salad, kale salad
                                Prep Time: 10 minutes
                                Cook Time: 5 minutes
                                Total Time: 15 minutes
                                Servings: 6 servings
                                Author: April Saunders

                                Ingredients

                                • 1 bunch Black kale
                                • 2 cups Broccoli
                                • 2 Green apples
                                • 2 English cucumber
                                • ⅓ cup Dried Cranberries
                                • ⅓ cup Slivered almonds
                                • 1 Tbsp Olive oil
                                • 2 tablespoon Apple cider vinegar
                                • 2 tablespoon Maple syrup
                                • ¼ teaspoon Kosher salt

                                Instructions

                                • Toast the almonds on the stove in a small pan over low-medium heat. Don't let them burn; check and shake often. Will take about 6-8 minutes to toast them. Remove from heat when they get a nice golden brown on them.
                                • While the nuts are toasting, wash and chop up all the salad ingredients: chop the black kale kales, finely dice the cucumbers, chop the broccoli and dice the apple.
                                • Add the kale, broccoli, cucumber, apple and dried cranberries to a very large bowl.
                                • Whisk up the olive oil, apple cider vinegar, maple syrup and salt.
                                • Pour the dressing over the salad and toss to combine everything.
                                • Top with the toasted almonds. Serve right away.

                                Notes

                                Yield: a LOT. This salad makes 10-12 cups.
                                When you're chopping the ingredients, make them as small as your want. I like smaller than bite sized so you get all the salad ingredients in one bite!
                                Make ahead tip: you can make this salad up to 1 day in advance. Chop everything except the apple. Store the salad ingredients in a large bowl in the fridge. Store the toasted nuts and dressing separate from the salad. Add the apple, nuts and dressing right before serving.
                                 
                                Nutrition Facts
                                Healthy Kale Broccoli Salad with Apple Cider Vinegar Dressing
                                Amount per Serving
                                Calories
                                167
                                % Daily Value*
                                Fat
                                 
                                6
                                g
                                9
                                %
                                Saturated Fat
                                 
                                1
                                g
                                6
                                %
                                Trans Fat
                                 
                                0.002
                                g
                                Polyunsaturated Fat
                                 
                                1
                                g
                                Monounsaturated Fat
                                 
                                4
                                g
                                Sodium
                                 
                                134
                                mg
                                6
                                %
                                Potassium
                                 
                                527
                                mg
                                15
                                %
                                Carbohydrates
                                 
                                27
                                g
                                9
                                %
                                Fiber
                                 
                                6
                                g
                                25
                                %
                                Sugar
                                 
                                18
                                g
                                20
                                %
                                Protein
                                 
                                4
                                g
                                8
                                %
                                Vitamin A
                                 
                                4816
                                IU
                                96
                                %
                                Vitamin C
                                 
                                74
                                mg
                                90
                                %
                                Calcium
                                 
                                172
                                mg
                                17
                                %
                                Iron
                                 
                                2
                                mg
                                11
                                %
                                * Percent Daily Values are based on a 2000 calorie diet.
                                Calories
                                167
                                Nutrition Facts

                                Is Sponge Candy Gluten-Free? (eat only THIS kind!)

                                by Leave a Comment

                                You know that classic, light toffee candy known as sponge candy? Is it gluten-free? Good news candy lovers: you can have this special treat and not worry about gluten! Find out the surprising ingredients in sponge candy and why it's ALMOST always gluten-free.

                                [feast_advanced_jump_to]

                                ✅Is Sponge Candy Gluten-Free?

                                Yes, sponge candy is completely gluten-free.

                                So if you have gluten-intolerance or celiac disease, you can enjoy a sweet treat like sponge candy and not worry about eating gluten.

                                Sponge toffee can be a very allergy-friendly option as it's usually made without gluten, wheat, sesame, peanut or shellfish ingredients!

                                🥣Gluten-Free Ingredients in Sponge Candy

                                The main ingredients in sponge candy are sugar, corn syrup, baking soda and vinegar.

                                That's basically it!

                                All of these ingredients are naturally gluten-free so high-fives to the candy lovers!

                                Honestly, I was kinda surprised to learn that sponge toffee has such a short ingredient list.

                                I figured there might be some "special ingredients" or artificial flavors. But not so!

                                Traditional sponge candy is mostly just sugar and SCIENCE💃

                                🙋‍♀️Role of the ingredients in sponge candy

                                1. Sugar: Granulated sugar is the main sweetener used in sponge candy.
                                2. Corn Syrup or Golden Syrup: These syrups are used to create a smooth texture and prevent sugar from crystallizing during the cooking process. Corn syrup is commonly used in the United States, while golden syrup is more common in the United Kingdom and some other countries. If dark corn syrup is used, it gives a deeper and richer flavor profile.
                                3. Baking Soda: Baking soda, also known as sodium bicarbonate, is a key ingredient that causes the candy to foam and expand, creating that characteristic sponge-like texture.
                                4. Vinegar or Cream of Tartar: These acidic ingredients are sometimes added to help activate the baking soda and create the chemical reaction necessary for the candy to expand and become porous (aka filled with the holes!)
                                5. Flavorings: Vanilla extract or other flavorings may be added to boost the flavor.
                                Bloated after eating? Think it might be gluten? Don't wait - grab this list of foods to cut out to find out if gluten is really causing you problems!

                                🙋‍♀️What is sponge candy?

                                Sponge candy, also known as honeycomb toffee or cinder toffee, is a type of candy with a very unique texture and a sweet, crunchy taste.

                                That's where sponge candy gets it's name from: the inside looks like a sponge!🧽

                                It has this porous and airy structure that resembles a sponge, with many small, irregular holes and a brittle, crunchy consistency when you bite into it.

                                Sponge candy is typically golden or amber in color and comes in various shapes, often broken into irregular pieces or cut into small cubes.

                                The main flavor of sponge candy is well, SWEET. It has hints of caramelized sugar too.

                                Some recipes may include flavorings like vanilla extract for added taste.

                                Sponge candy is enjoyed as a sweet treat or dessert.

                                It's often served as a standalone candy, but it's also used as an ingredient or topping for other desserts, such as ice cream sundaes, cakes, or chocolates to give texture and a satisfying CRUNCH😄

                                And depending on where you are in the world, sponge candy is known by different names in different places!

                                For example, it's called "sponge candy" in some parts of the United States and "seafoam candy" in others! It's "honeycomb toffee" in the United Kingdom and Australia, "cinder toffee" in the UK, and "sponge toffee" in Canada. Even the term "angel food candy" refers to this sweet treat!

                                🔪How is sponge candy made?

                                Sponge candy is good example of how baking truly is a SCIENCE😄

                                To make sponge candy, the sugar, corn syrup, baking soda and vinegar are combined and cooked to a high temperature to create a molten sugar mixture.

                                Once the mixture reaches the right temperature and consistency, it's poured into molds or onto a surface to cool and harden.

                                It's during the cooling process that the baking soda causes the candy to expand and create those air pockets, giving the sponge candy that, well, sponge-like look and texture.

                                And it's those classic air bubbles give sponge candy it's look and name! 

                                A plate of easy to make peanut butter fudge.
                                Truly the easiest fudge recipe you will ever find! With only 2 simple ingredients, this peanut butter lovers fudge recipe is the perfect dessert for special occasions or anytime you need an easy dessert. Check out this recipe for 2 Ingredient Peanut Butter Fudge!

                                You CAN make sponge candy at home but it's not the easiest thing to make - you need a candy thermometer and you really have to keep a close eye on the mixture as the sugar dissolves so it doesn't burn.

                                To get a finished product looking and tasting like traditional sponge candy, you have to be precise and follow a well-tested recipe.

                                Not into fussy baking methods? Me NEITHER. If you're looking for an EASY sweet treat to make without gluten ingredients, check out this 2 Ingredient Peanut Butter Fudge (Easy Recipe!)

                                🚫When is sponge candy NOT gluten-free?

                                So yes, sponge candy doesn't contain any gluten BUT there could be a catch.

                                Sometimes, sponge candy is coated in chocolate. This MAY introduce trace sources of gluten into the product.

                                Depending on the brand and manufacture, other gluten-containing ingredients could be used.

                                Some brands use cocoa butter, chocolate liquor or different flavorings that could introduce gluten.

                                So you have to check the label of the ingredients or on the manufacture's website to make sure that the chocolate is also gluten-free.

                                Otherwise though, sponge candy is naturally gluten-free and a go-to choice for those of us with gluten intolerance when needing a sweet treat (we all do sometimes!)

                                A stack of milky way chocolate bars.
                                The answer to "are Milky Way Chocolate Bars gluten-free" is yes AND no. Really! Yes, you can have Milky Way Chocolate Bars if you have gluten intolerance BUT there's catch. There's only one type of Milky Way that's gluten-free. Grab only THIS kind!

                                🍬Other Gluten Free Candy Options

                                So, besides gluten-free sponge candy, what other options are there for gluten-free candy?

                                Here's a few ideas to get your candy / chocolate fix without the bloat from gluten:

                                • Candy Corn
                                • Chocolate Vanilla Caramels
                                • Giant Cola Bottle Gummies
                                • Gummi Worms
                                • Hersey chocolate bars
                                • Jelly Belly 50 Flavour Mix
                                • Jolly Rancher Candy Assorted Flavours
                                • Milk Duds
                                • Milky Way Dark Chocolate Bar
                                • O'Henry Chocolate Bar
                                • Pay Day
                                • Reese's Pieces
                                • Reese's Mini Peanut Butter Cup
                                • Salt Water Taffy
                                • Tootsie Mini Rolls
                                • Skittles, including Berry
                                • Vanilla Caramels
                                • York Peppermint Patties - label reads "may contain wheat". No gluten containing ingredients listed
                                Check out this list of Gluten-free Halloween Candy and Chocolate options so you don't get SPOOKED by gluten this Halloween! Confidently swipe these gluten-free candy and chocolate bars from your kids Halloween bag👻

                                🍑The bottom line on sponge candy

                                So now you know, sponge candy or toffee candy or whatever you want to call it, is gluten-free.

                                One catch: just watch for dark chocolate sponge candy or any kind of sponge candy that has a chocolate coating on it.

                                To be sure that layer of chocolate doesn't introduce any gluten ingredients, check that label or ingredients.

                                Happy Sweet-Treat Snacking!

                                ~April

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                                  🙋‍♀️More Resources to Check Out

                                  Is Raisin Bran Gluten-Free? (Is this cereal healthy?)

                                  by Leave a Comment

                                  Is Raisin Bran cereal gluten-free? Well, Raisin Bran is made with whole grain wheat flakes so no, Raisin Bran is not gluten-free. Check out the other sources of gluten in this popular breakfast cereal and learn what to have for breakfast instead!

                                  [feast_advanced_jump_to]

                                  🥣Is Raisin Bran Gluten-Free?

                                  No, Raisin Bran is not gluten-free. It's made from whole grain wheat and wheat bran. Both of these ingredients contain gluten.

                                  In fact, the very first ingredient in raisin bran cereal is whole grain wheat🌾

                                  📝Ingredients in Raisin Bran

                                  The ingredients in Kellogg's Raisin Bran as listed on the company's website are:

                                  • Whole Grain Wheat
                                  • Raisins
                                  • Wheat Bran
                                  • Sugar
                                  • Brown Sugar Syrup
                                  • Contain 2% or less of Malt Flavor
                                  • Salt

                                  Check the ingredient list on the package the most accurate information.

                                  🚫Why isn't Raisin Bran Gluten Free?

                                  Raisin Bran isn't gluten-free because it contains gluten from the main ingredients of whole grain wheat and wheat bran.

                                  Interestingly, Kellogg's Raisin Bran also has "Malt Flavor" as an ingredient. Malt flavoring is made from barley so it can also be a source of gluten.

                                  But it's such a small amount - less than 2%. And since the main ingredients in raisin bran is whole grain wheat and wheat bran, if you're avoiding gluten, you'll be avoiding raisin bran for those reasons and not because there may be a trace of gluten from the malt extract flavor.

                                  When you first go gluten-free, you gotta know where gluten is found or where it could be hiding in plain sight! Barley is a sneaky one and knowing if barley is gluten-free or not will make sure you avoid gluten and gluten containing grains, like barley.

                                  🥣Is Raisin Bran Crunch Gluten Free?

                                  Kellogg's Raisin Bran Crunch cereal is not gluten-free.

                                  Raisin Bran Crunch cereal is very similar to original raisin bran cereal but with granola clusters added-in. Hence the "crunch" name😄

                                  On their website, Kellogg's describes raisin bran crunch as:

                                  "This truly tasty blend of wheat bran flakes, delicious raisins and honey-oat granola clusters makes every serving sweet, crunchy and unforgettable."

                                  The ingredients in raisin bran crunch are:

                                  • Whole grain wheat
                                  • Sugar
                                  • Rice
                                  • Raisins
                                  • Wheat bran
                                  • Whole grain oats
                                  • Brown sugar syrup
                                  • Vegetable glycerin
                                  • Contains 2% or less of corn syrup
                                  • Salt
                                  • Natural flavor
                                  • Modified Corn Starch
                                  • Molasses
                                  • Palm Oil
                                  • Cinnamon
                                  • Honey
                                  • Mixed tocopherols (vitamin E) for freshness

                                  So Raisin Bran Crunch has a few different sources of gluten, mainly the whole grain wheat and wheat bran.

                                  🥣Are raisins gluten free?

                                  Raisins are naturally gluten-free and therefore safe to eat on a gluten-free diet.

                                  If they're processed in a facility that also handles wheat or wheat-containing products, there's a chance for cross-contamination.

                                  Read the label on the product to be sure.

                                  ✅Is Raisin Bran Healthy?

                                  Raisin Bran can for sure be a part of a healthy diet.

                                  But what it can't be a part of is a gluten-free diet, as raisin bran is full of gluten.

                                  But if you're avoiding gluten, then you'll be avoiding Kellogg's Raisin Bran anyways.

                                  In terms of nutrition of Kellogg's Raisin Bran outside of the status of gluten, here's the nutrition facts in 1 cup of Kellogg's Raisin Bran:

                                  • Calories - 190
                                  • Fat - 1 gram
                                  • Cholesterol - 0mg
                                  • Sodium - 200mg
                                  • Total Carbohydrate - 47 grams
                                  • Dietary Fibre - 7 grams
                                  • Total Sugars - 17 grams
                                  • Protein - 5 grams

                                  Kellogg's Raisin Bran is also a source of Potassium, Magnesium, Copper, and Manganese.

                                  Different brands of raisin bran will vary in their ingredients and nutrition information. Check the ingredients label and nutrition label on the box for the most accurate information.

                                  A smoothie bowl on a pink background.
                                  Raisin Bran cereal is one of the most popular breakfast cereals out there! Although it's a good source of fiber and B vitamins, it's not a good option for those of us with gluten sensitivities because it's made with gluten-containing grains. The good news is: there are plenty of gluten-free high-fibre cereal options out there instead of raisin bran.

                                  🔄Alternatives to Raisin Bran

                                  When you're looking for a gluten-free cereal that's gluten-free AND good for you, there's some options decent out there!

                                  Here's some ideas for gluten-free alternatives to raisin bran:

                                  1. Gluten-Free Bran Flakes: Look for gluten-free bran flakes at your local grocery store. Many brands offer gluten-free versions that are pretty similar in texture and taste to regular bran flakes.
                                  2. Gluten-Free Granola: Some gluten-free granola options include oats, nuts, and dried fruits. You can mix this with your favorite gluten-free yogurt or milk and add raisins or other dried fruits to get that raisin bran vibe💃
                                  3. Gluten-Free Corn Flakes: Many brands of corn flakes are naturally gluten-free, so you can enjoy them with some raisins or other dried fruits to create your gluten-free version of Raisin Bran.
                                  4. Homemade Gluten-Free Granola: Get creative in the kitchen and make your own gluten-free granola! Check out this recipe for Gluten-Free Granola Recipe🥣
                                  5. Gluten-Free Rice Cereal: Look for gluten-free rice cereal options and add your own raisins or dried fruits for that fruity twist.
                                  6. Gluten-Free Oatmeal: While oats themselves are gluten-free, cross-contamination can be an issue, so be sure to choose certified gluten-free oats. Mix them with raisins and other toppings for a warm and delicious breakfast.
                                  7. Gluten-Free Muesli: Some gluten-free muesli blends are available in stores. These typically contain gluten-free rolled oats, nuts, seeds, and dried fruits.
                                  Two square of gluten-Free Oatmeal Breakfast Bars with Chocolate on a wood cutting board.
                                  Although there are plenty of gluten-free cereals out there, why not branch out and try other gluten-free options for breakfast? These Healthy Breakfast Bars {gluten-free} are made with whole grain oats and they're a good source of fiber, protein and calcium. A great way to start the day!

                                  On any gluten-free product, look for the gluten-free certification so you can be sure the product is gluten-free.

                                  You might think Kellogg's Rice Krispies are gluten-free, being puffed grains of rice and all but they're not. Rice Krispies are not gluten-free because they contain barley ingredients. Check out this post on Are Rice Krispies Gluten-Free and what to reach for instead.

                                  🌾What is gluten?

                                  Gluten is a mixture of proteins found in wheat and related grains like barley, rye, spelt, kamut and triticale.

                                  Gluten is what gives dough its elasticity and helps bread and other baked goods maintain their shape.

                                  Different kinds of gluten free rice.
                                  Luckily for us on a gluten-free diet, rice is a naturally gluten-free grain. The only time rice is not gluten free is when gluten-containing ingredients are added to rice products. Check out Does Rice Have Gluten? (Safe for Gluten-Free Diets!) for the details!

                                  🚫Why is gluten bad for you?

                                  Gluten isn't necessarily "bad" for you or unhealthy. For many people, gluten is a completely healthy part of their diet.

                                  But if you have celiac disease, gluten sensitivity, or wheat allergy, consuming gluten can cause a whole bunch of symptoms.

                                  Reactions to gluten can involve the immune system (celiac disease) and cause damage to the lining of the small intestine.

                                  Symptoms of gluten intolerance or gluten sensitivity can range from digestive issues to skin rash to fatigue or "brain fog".

                                  Bloated after eating? Think it might be gluten? Don't wait - grab this list of foods to cut out to find out if gluten is really causing you problems!

                                  🍞What foods have gluten?

                                  Major sources of gluten in a "typical" North American diet include:

                                  • Bagels
                                  • Bread
                                  • Buns
                                  • Cake
                                  • Cereals
                                  • Cookies
                                  • Crackers
                                  • Granola bars
                                  • Oats (unless labeled "gluten-free"; regular oats can contain wheat from cross contamination in the field they’re grown in)
                                  • Muffins
                                  • Pancakes
                                  • Pasta
                                  • Tortillas
                                  • Waffles

                                  But there are many "hidden" sources of gluten in products you might not think of. Soy sauce, beer, Twizzlers and even chicken broth have gluten containing ingredients!

                                  Yes, even chicken broth might not be gluten-free! Check out Is Chicken Broth Gluten Free? so you can avoid these ingredients and avoid gluten to feel better fast.

                                  🙋‍♀️What is gluten intolerance?

                                  Gluten intolerance or Non-Celiac Gluten Sensitivity as it's referred to sometimes, is a condition that involves people having a "reaction" after eating gluten or gluten-containing foods.

                                  Woman looking at checklist.
                                  Don't mess around with bloating, nausea, and burping! If you think you MIGHT have gluten intolerance, grab this Gluten Intolerance Symptoms Checklist (PDF download) and find out if you need to cut out gluten once and for all.

                                  Sometimes it's called Non-Celiac Wheat Sensitivity (NCWS), Gluten Sensitivity (GS), or Gluten Intolerance (GI).

                                  But they're all basically the same thing: different names for gluten intolerance.

                                  🙋‍♀️Symptoms of gluten intolerance

                                  There's so many different signs and symptoms of gluten intolerance.

                                  It's likely that you'll have symptoms that are specific to your body too. No one person is exactly the same as the next person.

                                  Which means that it's very hard to diagnosis gluten intolerance on symptoms alone because person to person, the symptoms of gluten intolerance are so different.

                                  Here's some common symptoms of gluten intolerance and be sure to check out 7 Sneaky Signs You May Be Gluten Intolerant for more information too:

                                  • Anxiety
                                  • Ataxia
                                  • Abdominal pain
                                  • Bloating - sometimes called "gluten bloat"
                                  • Constipation
                                  • Stomach pain
                                  • GERD (Gastric Esophageal Reflux Disease) or reflux
                                  • Depression
                                  • Diarrhea and sometimes frequent diarrhea
                                  • Extra-intestinal manifestations such as canker sores and chronic skin conditions like, dermatitis herpetiformis
                                  • Fatigue
                                  • Inability to concentrate on work
                                  • Inability to memorize various things
                                  • Indigestion (also called "dyspepsia")
                                  • Join pain
                                  • Nausea
                                  • Non-specific symptoms including "brain fog"
                                  • Regular headaches
                                  Smoothie bowl with fruit.

                                  🍑Bottom line on Raisin Bran and Gluten

                                  Well now you know for sure that Raisin Bran contains gluten, as do so many cereals made with whole wheat or other grains containing gluten.

                                  But instead of raisin bran, you can buy or make gluten-free cereals and enjoy a great source of dietary fiber without all the gluten!

                                  ~April

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                                    ~April

                                    Greek Yogurt Cream Cheese Dip Recipe

                                    by Leave a Comment

                                    This delicious Greek Yogurt Cream Cheese Dip has protein-packed Greek yogurt, creamy cream cheese and tangy feta with lemon and fresh dill! Topped with diced tomatoes and cucumbers, this is a healthy appetizer dip recipe perfect for summer get togethers.

                                    Greek Yogurt Cream Cheese Dip with chips.
                                    This layered Greek yogurt and cream cheese dip is perfect for the BIG GAME, family get together or any weeknight you're looking for something a little different for supper!
                                    [feast_advanced_jump_to]

                                    ❣️Why you'll love this easy healthy Greek yogurt dip

                                    • Simple ingredients - this easy Greek cream cheese and yogurt dip uses simple ingredients you'll find in your local grocery store = yay😄
                                    • Naturally gluten-free - this Greek yogurt dip is also naturally gluten-free, perfect when you're just getting started with gluten-free eating for life🙋‍♀️
                                    • Doubles as an appetizer or a meal - make this dip when you're looking for an appetizer for friends or family coming over or you can pair it with some grilled halloumi or cast iron chicken breasts and you've got an easy-breezy meal🥗

                                    📝Ingredients for Greek Yogurt Cream Cheese dip

                                    Greek Yogurt Cream Cheese Dip ingredients.

                                    Here's what you'll need to make this Greek Yogurt and cream cheese dip:

                                    • Greek Yogurt
                                    • Cream cheese
                                    • Feta cheese
                                    • Fresh dill
                                    • Dried oregano
                                    • Kosher salt
                                    • 1 lemon for juice and rind
                                    • Cherry tomatoes 
                                    • Mini cucumbers
                                    • Green olives 

                                    🔪How to make Greek Yogurt Cream Cheese dip

                                    Greek Yogurt Cream Cheese Dip ingredients.
                                    Gather all the ingredients.
                                    Greek Yogurt Cream Cheese Dip in a bowl.
                                    Add the dip ingredients to a small mixing bowl.
                                    Greek Yogurt Cream Cheese Dip mixed up.
                                    Mix up with a fork, breaking any large feta cheese clumps as you go.
                                    Spreading Greek Yogurt Cream Cheese Dip on a plate.
                                    Spread the dip onto a plate or platter.
                                    Top plate of Greek Yogurt Cream Cheese Dip with olives.
                                    Top with diced olives.
                                    Greek Yogurt Cream Cheese Dip topped with tomatoes.
                                    Add diced cherry tomatoes.
                                    Greek Yogurt Cream Cheese Dip topped with cucumbers and tomatoes.

                                    🔄Substitutions

                                    • Instead of fresh dill, you can use dried dill instead. It won't have the same freshness (obvi) but it's a safe sub-in
                                    • Out of Greek yogurt? Use some sour cream instead
                                    • For the topping, you can put any veggies you'd like on top! Some chopped broccoli, grated carrots or fresh peas would work just as well as the tomatoes and cucumbers
                                    Greek Yogurt Cream Cheese Dip on a white background.
                                    This Greek yogurt and cream cheese dip brings flavor, nutrition and is super easy to make! A delicious layered appetizer that feeds a crowd👏

                                    ⏲️Make ahead tip

                                    This delicious yogurt and cream cheese dip can be made up to 2 days in advance and stored in an air tight container in the fridge.

                                    Store the yogurt dip without the tomatoes, cucumbers and olives on top.

                                    When ready to serve, remove from fridge, spread onto a platter or large plate and top with diced tomatoes, diced cucumber and olives.

                                    Greek Yogurt Cream Cheese Dip with tortilla chips.

                                    🥡Storage and Leftovers

                                    Leftovers of this Greek yogurt and cream cheese dip will keep in the fridge for up to 3 or 4 days. Store extra dip in an airtight container.

                                    Store the dip ideally without the tomatoes and cucumbers on top because they can get mushy on top.

                                    Healthy Greek Yogurt Cream Cheese Dip Recipe on a plate.
                                    Serve this healthy Greek yogurt cream cheese layered dip with gluten-free chips, veggies or wrap it up in romaine lettuce leaves for a healthy and delicious snack🥬

                                    🍽️What to serve with Greek yogurt cream cheese dip

                                    Greek yogurt cream cheese dip is great for parties, appetizers, BBQ's or basically any get together you're having.

                                    When you're serving this dip, here's some great ways to scoop up that delicious dip:

                                    • Gluten-Free tortilla chips
                                    • Cut veggies like carrots or peppers
                                    • Spread the dip into romaine or endive leaves for a veggie-and-dip wrap!
                                    • Speaking of wraps, add a dollop of this dip on a gluten-free tortilla

                                    Hope you love this recipe for Greek Yogurt and Cream Cheese Dip like we do🙋‍♀️

                                    ~April

                                    More Greek Yogurt & Dip Recipes

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                                      📖 Recipe

                                      Greek Yogurt Cream Cheese Dip with tortilla chips.

                                      Greek Yogurt Cream Cheese Dip

                                      This delicious Greek Yogurt Cream Cheese Dip has protein-packed Greek yogurt, creamy cream cheese and tangy feta with lemon and fresh dill!
                                      5 from 4 votes
                                      Print Pin Rate
                                      Course: Appetizer, Snack
                                      Cuisine: American
                                      Keyword: dip, vegetable dip
                                      Prep Time: 10 minutes
                                      Servings: 6 people
                                      Author: April Saunders

                                      Ingredients

                                      • 1 cup Greek Yogurt
                                      • 1 cup cream cheese
                                      • 1 cup feta crumbled (150 g)
                                      • 1-2 tablespoon fresh dill
                                      • 1.5 teaspoon dried oregano
                                      • ¼ teaspoon salt
                                      • 1 lemon for juice and rind
                                      • ½ cup cherry tomatoes diced
                                      • 3 mini cucumbers diced
                                      • ¼ cup olives diced

                                      Instructions

                                      • Add the Greek yogurt, cream cheese, feta cheese, fresh dill, dried oregano, salt and juice of 1 lemon to a medium mixing bowl.
                                      • Stir to combine, using a fork to break up feta cheese chunks if needed.
                                      • Spread Greek yogurt and cream cheese dip onto a platter.
                                      • Top with diced tomatoes, cucumbers and olives. Add extra dill and lemon rind.
                                      • Serve right away with gluten-free tortilla chips or veggies.

                                      Notes

                                      Nutrition facts are approximate.
                                      You can skip the step of spreading the dip on a plate. Just serve it from a bowl and dip your veggies into it.
                                      Can be made up to 1 day in advance and stored in the fridge. It tastes better as it sits!
                                      Nutrition Facts
                                      Greek Yogurt Cream Cheese Dip
                                      Amount per Serving
                                      Calories
                                      206
                                      % Daily Value*
                                      Fat
                                       
                                      13
                                      g
                                      20
                                      %
                                      Saturated Fat
                                       
                                      7
                                      g
                                      44
                                      %
                                      Trans Fat
                                       
                                      0.002
                                      g
                                      Polyunsaturated Fat
                                       
                                      1
                                      g
                                      Monounsaturated Fat
                                       
                                      3
                                      g
                                      Cholesterol
                                       
                                      46
                                      mg
                                      15
                                      %
                                      Sodium
                                       
                                      630
                                      mg
                                      27
                                      %
                                      Potassium
                                       
                                      443
                                      mg
                                      13
                                      %
                                      Carbohydrates
                                       
                                      14
                                      g
                                      5
                                      %
                                      Fiber
                                       
                                      2
                                      g
                                      8
                                      %
                                      Sugar
                                       
                                      7
                                      g
                                      8
                                      %
                                      Protein
                                       
                                      12
                                      g
                                      24
                                      %
                                      Vitamin A
                                       
                                      586
                                      IU
                                      12
                                      %
                                      Vitamin C
                                       
                                      17
                                      mg
                                      21
                                      %
                                      Calcium
                                       
                                      261
                                      mg
                                      26
                                      %
                                      Iron
                                       
                                      1
                                      mg
                                      6
                                      %
                                      * Percent Daily Values are based on a 2000 calorie diet.
                                      Calories
                                      206
                                      Nutrition Facts

                                      Is Starbucks Pumpkin Spice Latte Gluten-Free? (2024 menu)

                                      by 3 Comments

                                      It's Pumpkin Spice Latte time! With fall in the air, this hot and delicious drink from Starbucks has become a classic of the leaves changing and cooler weather. But is the Starbucks Pumpkin Spice Latte gluten-free? The good news is that your PSL is here to stay on your gluten-free diet!

                                      ✅Is a Starbucks pumpkin spice latte gluten free?

                                      Yes, a Starbucks Pumpkin Spice Latte is gluten-free. The ingredients in a pumpkin spice latte from Starbucks do not have any gluten-containing ingredients in them.

                                      [feast_advanced_jump_to]

                                      And this is awesome news! Because having a pumpkin spice latte (also known as a "PSL"), is a great way for those of us on a gluten-free diet to enjoy the fall flavors of pumpkin spice season.

                                      And not just the seasonal drinks but other items of the fall drink menu at Starbucks😋

                                      A woman holding a mug filled with pumpkin spice latte.
                                      The fall menu at Starbucks is here! With seasonal drinks comes the famous pumpkin spice latte - a gluten-free option for those of us on a gluten-free diet.

                                      📝Ingredients in a Starbucks Pumpkin Spice Latte

                                      The ingredients in a Starbucks Pumpkin Spice Latte are:

                                      • Steamed milk
                                      • Milk foam
                                      • Pumpkin sauce (syrup)
                                      • Whipped cream
                                      • Pumpkin spice topping
                                      • Espresso shots

                                      Ingredients in steamed milk:

                                      This will depend on which milk you choose at Starbucks.

                                      All of the milks' are naturally gluten-free.

                                      One of the great things about Starbucks and pumpkin spice lattes are that you can customize them to your hearts content!

                                      • Want a vegan pumpkin spice latter? Go for a PSL with almond milk!
                                      • Same for a dairy-free pumpkin spice latte - go for a PSL with coconut milk (one of my favourites)

                                      The options for different types of milks at Starbucks in the United States are:

                                      • Regular cow's milk
                                      • Almond milk
                                      • Coconut milk
                                      • Oat milk
                                      • Soy milk
                                      cheat sheet - foods to avoid GF (cover) (1)

                                      Gluten sensitive?

                                      Grab this PDF cheat sheet of foods NOT to eat🚫

                                      Cut these foods out NOW!

                                      I want that list!

                                      Ingredients in milk foam:

                                      The ingredients in milk foam are the same as the ingredients in the milk chosen for the PSL.

                                      Ingredients in Starbucks' Pumpkin Spice Syrup:

                                      That sweet pumpkin spice syrup that gives a lot of the pumpkin flavor is gluten-free.

                                      The ingredients in pumpkin spice sauce according to Starbucks' website are:

                                      SUGAR, CONDENSED SKIM MILK, PUMPKIN PUREE, CONTAINS 2% OR LESS OF FRUIT AND VEGETABLE JUICE FOR COLOR, NATURAL FLAVORS, ANNATTO, SALT, POTASSIUM SORBATE

                                      Ingredients in Whipped Cream:

                                      You can save a few calories and hold the whipped cream but if you do opt-in for some fluffy goodness, here's the ingredients of the naturally gluten-free whipped cream at Starbucks:

                                      CREAM (CREAM, MONO AND DIGLYCERIDES, CARAGEENAN), VANILLA SYRUP (SUGAR, WATER, NATURAL FLAVORS, POTASSIUM SORBATE, CITRIC ACID)

                                      Ingredients in Pumpkin Spice Topping:

                                      You gotta let your barista shake some of this delicious pumpkin spice topping overtop your pumpkin spice latte after it's all made and ready to go.

                                      Here's the ingredients of the pumpkin spice topping according to Starbucks website:

                                      CINNAMON, GINGER, NUTMEG, CLOVE, SULFITING AGENTS

                                      Espresso ingredients:

                                      Espresso beans are the only ingredient here😄

                                      ✅Gluten free ingredients in a pumpkin spice latte

                                      All the ingredients in a pumpkin spice latte are naturally gluten-free.

                                      • Steamed milk
                                      • Milk foam
                                      • Pumpkin sauce or the pumpkin syrup
                                      • Whipped cream
                                      • Pumpkin spice topping
                                      • Espresso shots
                                      A starbucks cup on a wooden table.
                                      Having a gluten-free Pumpkin Spice Latte is a great way for those of us on a gluten-free diet to enjoy the fall flavors of pumpkin spice season and the fall menu at Starbucks.

                                      ☕Is the Pumpkin Spice Crème coffee gluten free?

                                      Starbucks as a new fall drink in the "Steamers" category: the Pumpkin Spice Creme.

                                      What's the difference between a Pumpkin Spice Crème and a Pumpkin Spice Latte?

                                      Well the Pumpkin Spice Crème has no coffee!

                                      The description from the Starbucks website is:

                                      We combine steamed milk with flavors of pumpkin, cinnamon, nutmeg and clove, then top it all off with whipped cream to create this amazing, coffee-free fall favorite.

                                      Ingredients in the Pumpkin Spice Crème beverage similar to the pumpkin spice latte:

                                      • Milk
                                      • Milk foam
                                      • Pumpkin sauce
                                      • Whipped cream
                                      • Pumpkin Spice topping

                                      And yeah, just no espresso ("coffee-free").

                                      So if you're looking for a way to get the pumpkin-spice flavor without the espresso-hit, this Pumpkin Spice Crème might be right up your alley😄

                                      🗒️Does Starbucks have a gluten-free menu?

                                      Starbucks does not have a dedicated gluten-free menu. One of the main reasons for this is because it would next to impossible to guarantee that there would be no cross-contamination with gluten-containing products within the store.

                                      To be on the safe side, Starbucks does NOT claim that any of their products made in their coffee shops are 100% gluten-free.

                                      From Starbucks.com:

                                      "We cannot guarantee that any unpackaged products served in our stores are allergen-free because we use shared equipment to store, prepare, and serve them. Customers with allergies can find ingredient information for products on the labels of our packaged products or online at Starbucks.com/menu."

                                      So for their packaged food, you can look on the actual package of the food itself.

                                      Or, you can check the Starbucks menu online to see the ingredient list and any allergen statement.

                                      Holding a starbucks drink.
                                      A Starbucks Pumpkin Spice Latte is a great way for those of us on a gluten-free diet to enjoy the fall flavors of pumpkin spice season and the fall menu at Starbucks.

                                      For example, the Egg and Cheddar Protein Box has the following allergens listed:

                                      Egg, Milk, Peanuts, Sesame, Wheat

                                      Which you can kinda tell from looking at it but it's nice to know that Starbucks does list out allergens on their packaged food😄

                                      Luckily, there are some gluten-free options for packaged foods are Starbucks.

                                      Most Starbucks coffee shops carry Kind Bars, which are Certified Gluten-Free (look for them in your local Starbucks).

                                      Other options like Starbucks' egg bites do not have any gluten in their ingredients list. Although cross-contamination is a small risk, any gluten that would come in contact with the egg bites (if it did), would be ultimately a very low amount.

                                      Also, Starbucks has a Rolled and Steel Cut Oatmeal. The ingredients list does not have any gluten-containing items but there is risk of cross-contamination of oats at the manufacture level.

                                      In the case of oats, you need to know your level of gluten sensitivity.

                                      At home, I buy the gluten-free certified oats. If I'm out and don't have any other options, I can eat the Starbucks oatmeal without issue once in a while.

                                      Be sure to read the labels of the food you're getting at Starbucks when you're there.

                                      Or check it out online before you go and see if there is gluten or any gluten-containing ingredients.

                                      Glass bento box style containers with cucumbers, carrots and chicken with greek dip
                                      This Starbucks Protein Box Copycat recipe has chunks of filling chicken breast, fresh cucumbers, crunchy carrots and a tangy dill dip to boot. A healthy and gluten-free protein box lunch you can make ahead and take with you on-the-go!

                                      🌾What is gluten?

                                      Gluten is a mixture of proteins found in wheat and related grains like barley, rye, spelt, kamut and triticale.

                                      Gluten is what gives dough its elasticity and helps bread and other baked goods maintain their shape.

                                      Different kinds of gluten free rice.
                                      Luckily for us on a gluten-free diet, rice is a naturally gluten-free grain. The only time rice is not gluten free is when gluten-containing ingredients are added to rice products. Check out Does Rice Have Gluten? (Safe for Gluten-Free Diets!) for the details!

                                      🚫Why is gluten bad for you?

                                      Gluten isn't necessarily "bad" for you or unhealthy. For many people, gluten is a completely healthy part of their diet.

                                      But if you have celiac disease, gluten sensitivity, or wheat allergy, consuming gluten can cause a whole bunch of symptoms.

                                      Reactions to gluten can involve the immune system (celiac disease) and cause damage to the lining of the small intestine.

                                      Symptoms of gluten intolerance or gluten sensitivity can range from digestive issues to skin rash to fatigue or "brain fog".

                                      Bloated after eating? Think it might be gluten? Don't wait - grab this list of foods to cut out to find out if gluten is really causing you problems!

                                      🍞What foods have gluten?

                                      Major sources of gluten in a "typical" North American diet include:

                                      • Bagels
                                      • Bread
                                      • Buns
                                      • Cake
                                      • Cereals
                                      • Cookies
                                      • Crackers
                                      • Granola bars
                                      • Oats (unless labeled "gluten-free"; regular oats can contain wheat from cross contamination in the field they’re grown in)
                                      • Muffins
                                      • Pancakes
                                      • Pasta
                                      • Tortillas
                                      • Waffles

                                      But there are many "hidden" sources of gluten in products you might not think of. Soy sauce, beer, Twizzlers and even chicken broth have gluten containing ingredients!

                                      Yes, even chicken broth might not be gluten-free! Check out Is Chicken Broth Gluten Free? so you can avoid these ingredients and avoid gluten to feel better fast.

                                      🙋‍♀️What is gluten intolerance?

                                      Gluten intolerance or Non-Celiac Gluten Sensitivity as it's referred to sometimes, is a condition that involves people having a "reaction" after eating gluten or gluten-containing foods.

                                      Woman looking at checklist.
                                      Don't mess around with bloating, nausea, and burping! If you think you MIGHT have gluten intolerance, grab this Gluten Intolerance Symptoms Checklist (PDF download) and find out if you need to cut out gluten once and for all.

                                      Sometimes it's called Non-Celiac Wheat Sensitivity (NCWS), Gluten Sensitivity (GS), or Gluten Intolerance (GI).

                                      But they're all basically the same thing: different names for gluten intolerance.

                                      🙋‍♀️Symptoms of gluten intolerance

                                      There's so many different signs and symptoms of gluten intolerance.

                                      It's likely that you'll have symptoms that are specific to your body too. No one person is exactly that same as the next person.

                                      Which means that it's very hard to diagnosis gluten intolerance on symptoms alone because person to person, the symptoms of gluten intolerance are so different.

                                      Here's some common symptoms of gluten intolerance and be sure to check out 7 Sneaky Signs You May Be Gluten Intolerant for more information too:

                                      • Anxiety
                                      • Ataxia
                                      • Abdominal pain
                                      • Bloating - sometimes called "gluten bloat"
                                      • Constipation
                                      • Stomach pain
                                      • GERD (Gastric Esophageal Reflux Disease) or reflux
                                      • Depression
                                      • Diarrhea and sometimes frequent diarrhea
                                      • Extra-intestinal manifestations such as canker sores and chronic skin conditions like, dermatitis herpetiformis
                                      • Fatigue
                                      • Inability to concentrate on work
                                      • Inability to memorize various things
                                      • Indigestion (also called "dyspepsia")
                                      • Join pain
                                      • Nausea
                                      • Non-specific symptoms including "brain fog"
                                      • Regular headaches

                                      ☕Can you have a Pumpkin Spice Latte on a gluten-free diet?

                                      Absolutely you can have a Pumpkin Spice Latte on a gluten-free diet.

                                      Great news, right!? Especially when it's late August and those fall-themed cups start to come out at Starbucks.

                                      It's good to know that you can have a PSL and not worry about consuming gluten. Woohoo!

                                      🍑Bottom line on Pumpkin Spice Lattes and Gluten

                                      The great news is that if you love Starbucks' now iconic Pumpkin Spice Latte and you're following a gluten-free diet, you can enjoy this hot coffee beverage on a cool autumn day without worry🍂

                                      When eating at Starbucks, check the menu online for products that have only gluten-free ingredients.

                                      Or for their packaged foods, check the ingredient list for your best options when you're in the store.

                                      Now, wanna grab a coffee?☕

                                      ~April

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                                        Is Milky Way Gluten Free? (Only Grab This Chocolate!)

                                        by Leave a Comment

                                        The answer to "are Milky Way Chocolate Bars gluten-free" is yes AND no. Really! Yes, you can have Milky Way Chocolate Bars if you have gluten intolerance BUT there's catch. There's only one type of Milky Way that's gluten-free. Grab only THIS kind!

                                        🍫Is Milky Way Gluten-free?

                                        Unfortunately, Milky Way candy bars are not gluten-free.

                                        Milk Way candy bars contain gluten, in the form of barely extract. Barley extract contains a small amount of gluten.

                                        Always check the label of the candy and the ingredients list on the label to be sure you're safe from gluten.

                                        [feast_advanced_jump_to]

                                        📝Ingredients in Milky Way Chocolate Bars

                                        Here's the ingredients in Milky Way bars as listed on the manufacture's website:

                                        INGREDIENTS: MILK CHOCOLATE (SUGAR, COCOA BUTTER, SKIM MILK, CHOCOLATE, LACTOSE, MILKFAT, SOY LECITHIN, ARTIFICIAL FLAVOR), CORN SYRUP, SUGAR, PALM OIL, SKIM MILK, LESS THAN 2% - MILK FAT, COCOA POWDER PROCESSED WITH ALKALI, BARLEY MALT EXTRACT, LACTOSE, SALT, EGG WHITES, CHOCOLATE, ARTIFICIAL FLAVOR.

                                        Interestingly, they don't list gluten as one of the allergens in the allergen label.

                                        As of the time of writing this, the allergen statement for Original Milky Way is:

                                        "CONTAINS MILK, EGG AND SOY. MAY CONTAIN PEANUTS."

                                        This might be due to the fact that the gluten contained in the Milky Way chocolate bar from the barley extract is less than 20 parts per million.

                                        When the gluten contained in a product is less than 20 parts per million, the manufacture doesn't have to list "gluten" as a potential allergen.

                                        That doesn't mean YOUR body won't react to it, even if it's a small amount of gluten.

                                        And just be sure always check ingredient lists. And not only that: listen to YOUR body.

                                        Especially with gluten intolerance because you might not test positive for celiac disease but you might have symptoms of gluten intolerance with small amounts of gluten.

                                        Woman looking at checklist.
                                        Don't mess around with bloating, nausea, and burping! If you think you MIGHT have gluten intolerance, grab this Gluten Intolerance Symptoms Checklist (PDF download) and find out if you need to cut out gluten once and for all.

                                        Ok fun fact?

                                        Milky Way Chocolate Bars were first sold in 1924 and are the oldest Mars chocolate bar brand still around!

                                        According to the chocolate bars' website, the flavor was made to "capture the taste of malted milkshakes and named after a famed malted milk drink of the day, not the MILKY WAY galaxy."

                                        And I always thought it was about the galaxy!👾

                                        😋Which Milky Way is Gluten Free?

                                        First of all - did you know there's different varieties of Milky Way candy bars?

                                        There's the Original Milky Ways, the Milky Way Midnight Dark Chocolate Bar, and the Milky Way Salted Caramel Chocolate Bar.

                                        Here's the good news: one variety of Milky Way is gluten free:

                                        • Milky Way Midnight Dark Bars are gluten-free🥳

                                        It's sooo nice to know that you can still have Milky Way chocolate bars when you're eating a gluten-free diet. You just gotta reach for a Milky Way Midnight Dark Bar!

                                        A white plate filled with peanut butter fudge.
                                        Are you a candy lover but need to cut gluten from your diet? If your gluten sensitivities get in the way of enjoying a delicious treat, try this recipe for 2 Ingredient Peanut Butter Fudge made with 100% gluten-free ingredients! It's a sweet treat you can make at home😋

                                        ✅Ingredients in Milky Way Midnight Dark Bars

                                        Milky Way Midnight Dark Chocolate Bars are gluten-free. Woohoo!

                                        Milky Way Midnight Dark Bars contain the following ingredients as listed on the manufacture's website:

                                        INGREDIENTS: SEMISWEET CHOCOLATE (SUGAR, CHOCOLATE PROCESSED WITH ALKALI, CHOCOLATE, COCOA BUTTER, MILKFAT, SOY LECITHIN, NATURAL FLAVOR), CORN SYRUP, SUGAR, PALM OIL, SKIM MILK, LESS THAN 1.5% - MILKFAT, LACTOSE, SALT, EGG WHITES, NATURAL AND ARTIFICIAL FLAVORS, CHOCOLATE.

                                        The allergen statement on the Milky Way Midnight Dark Chocolate Bars is:

                                        "CONTAINS MILK, EGG AND SOY. MAY CONTAIN PEANUTS."

                                        None of the ingredients listed in the Milky Way Midnight Dark Chocolate Bar contain gluten.

                                        Does your favourite candy bar have gluten? Mars Bars are NOT gluten free but Reese's Peanut Putter Cups are gluten-free! Check out this post of 25 Gluten-Free Halloween Candy and Chocolate for more chocolate treat options this Halloween👻

                                        Always, always, check the ingredient list on the package. You can't 100% rely on the allergen statement on the package of the chocolate bar.

                                        🚫Are Milky Way Salted Caramel Chocolate Bars Gluten Free?

                                        Milky Way also has a caramel bar, but the Milky Way Caramel Bar is not gluten-free.

                                        Like the original Milky Way, the Milky Way Caramel Bar contains some gluten in the form of barley malt extract.

                                        Here's the ingredients as listed on the manufacture's website:

                                        INGREDIENTS: MILK CHOCOLATE (SUGAR, COCOA BUTTER, SKIM MILK, CHOCOLATE, LACTOSE, MILKFAT, SOY LECITHIN, ARTIFICIAL FLAVOR), CORN SYRUP, SUGAR, PALM OIL, SKIM MILK, LESS THAN 2%— MILKFAT, LACTOSE, COCOA POWDER PROCESSED WITH ALKALI, BARLEY MALT EXTRACT, SEA SALT, SALT, EGG WHITES, ARTIFICIAL FLAVOR.

                                        Again, like the original Milky Way Chocolate Bar, the Caramel Milky Way contains some gluten from the barley malt extract ingredient.

                                        Even with the small amount of gluten, you need to know YOUR body and what you react to.

                                        When you first go gluten free, be sure to cut out gluten with these foods. Grab my Cheat Sheet List of What NOT to Eat with Gluten Intolerance!

                                        🚫Is Milky Way Safe for Gluten Intolerance?

                                        No, Milky Ways are not safe for you if you have gluten intolerance because they contain gluten. BUT here's a catch - and it's a good one: there's one type of gluten-free Milky Way bars!

                                        • Milky Way Midnight Dark Bars are gluten-free!

                                        So that means you CAN eat Milky Way Chocolate Bars if you have gluten intolerance or celiac disease.

                                        The catch is: you have to stick with the Milky Way Midnight Dark Chocolate Bar.

                                        Is Barley Gluten Free? Answer is no! Which means products that have barley malt extract are not 100% gluten-free. Original Milky Way Chocolate Bars contain gluten from the barley extract that's added. More on barley and gluten here.

                                        🍫Gluten Free Chocolate Bar Options Besides Gluten Free Dark Chocolate Milky Way

                                        So when you're cruising down the candy aisle at the grocery store or about to raid your kids Halloween stash, what are some gluten-free chocolate options?

                                        Here's some popular chocolate bars that are also gluten free:

                                        • Areo Chocolate Bar
                                        • Hershey Original Chocolate Bar
                                        • O'Henry Chocolate Bar
                                        • Pay Day
                                        • Reese's Peanut Butter Cups
                                        • Snickers

                                        There are so many gluten-free options when it comes to chocolate bars so dig in😋

                                        Note the list above and the ingredients listed in this post are from products in the United States. If you're elsewhere in the world, be sure to ready those ingredient lists for wheat flour, barley extract or other gluten-containing ingredients.

                                        🌾What is Gluten?

                                        Gluten is a mixture of proteins found in wheat, barley, rye, spelt, kamut and triticale.

                                        Gluten is what gives dough its elasticity and helps bread and other baked goods maintain their shape.

                                        Different kinds of gluten free rice.
                                        Luckily for us on a gluten-free diet, rice is a naturally gluten-free grain. The only time rice is not gluten free is when gluten-containing ingredients are added to rice products. Check out Does Rice Have Gluten? (Safe for Gluten-Free Diets!) for the details!

                                        🥖Is Gluten Bad for me?

                                        Gluten isn't necessarily "bad" for you or unhealthy. For many people, gluten is a completely healthy part of their diet.

                                        But if you have celiac disease, gluten sensitivity, or wheat allergy, consuming gluten can cause a whole bunch of symptoms.

                                        Reactions to gluten can involve the immune system (celiac disease) and cause damage to the lining of the small intestine.

                                        Symptoms of gluten intolerance or gluten sensitivity can range from digestive issues to skin rash to fatigue or "brain fog".

                                        Bloated after eating? Think it might be gluten? Don't wait - grab this list of foods to cut out to find out if gluten is really causing you problems!

                                        🍞What foods have gluten?

                                        Major sources of gluten in a "typical" North American diet include:

                                        • Bagels
                                        • Buns
                                        • Bread
                                        • Cake
                                        • Cereals
                                        • Cookies
                                        • Crackers
                                        • Muffins
                                        • Oats (unless labeled "gluten-free"; regular oats can contain wheat from cross contamination in the field they’re grown in)
                                        • Pancakes
                                        • Pasta
                                        • Tortillas
                                        • Waffles

                                        But there's many "hidden" sources of gluten in products you might not think of. Soy sauce, beer, Twizzlers and even chicken broth have gluten containing ingredients!

                                        Yes, even chicken broth might not be gluten-free! Check out Is Chicken Broth Gluten Free? so you can avoid these ingredients and cut out gluten to feel better fast.

                                        🍑Bottom line on gluten-free Milky Way bars

                                        So the GOOD news is: you can eat Milky Way bars on a gluten-free diet.

                                        The catch is that the variety of Milky Way chocolate bar that's gluten-free is the Milky Way Midnight Dark Chocolate Bar.

                                        When it comes to going gluten-free for life, become a reader of ingredient lists! That way, you'll always be able to make an informed decision about what you're eating.

                                        Jump into the world of Eats by April below and let's go on the journey of gluten-free for life, together!

                                        ~April

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                                          Best Roasted Tenderstem Broccoli Recipe

                                          by Leave a Comment

                                          Roasted Tenderstem Broccoli is here to break you free from the broccoli blues! Also known as broccolini, this healthy vegetable gets crispy, crunchy florets when roasted in the oven with only olive oil, garlic powder and Kosher salt. This simple recipe for roasted broccolini will be your favourite side dish for suppers!

                                          Small pan of roasted broccolini.
                                          Roasting broccolini is an easy and delicious way to cook this versatile vegetable. It's a simple recipe that makes a great side dish at dinner.

                                          Learning how to cook Tenderstem® broccoli - also known as "broccolini" - is a great way to get major nutrition into you in a very delicious way😋

                                          Who does love some regular roasted broccoli? And using broccolini instead for your roasted green vegetable side dish changes things up - in a great way!

                                          Tenderstem® broccoli is the brand name given to broccolini. Broccolini is a a cruciferous vegetable. It's sometimes referred to as "baby broccoli".

                                          Because well, it kinda looks like broccoli before it grows up! Think of broccolini like the younger sibling of full-grown broccoli🥦

                                          Broccolini has long, thin stems and small bunches of tender broccoli crowns at the top.

                                          [feast_advanced_jump_to]

                                          🥦Broccolini is a hybrid broccoli because it's a combination of broccoli and Chinese kale. This is one of the main differences from broccoli with its sturdier, thick stems and larger, tightly-packed crowns of broccoli florets🥦

                                          Love all things broccoli?

                                          Here's a great guide on How to Boil Broccoli {the RIGHT way} and some recipes featuring broccoli.

                                          Wherever you see broccoli, broccolini can fit the bill too🤑

                                          🥦Ingredients for roasted broccolini

                                          All you'll need for this easy and yummy healthy side dish recipe is here:

                                          • Tenderstem® broccoli - also know as "broccolini"
                                          • Garlic powder
                                          • Kosher Salt
                                          • Olive oil
                                          • Lemon - optional, for serving

                                          See recipe card for quantities.

                                          Small pan of roasted broccolini.
                                          All broccoli-ed out? No problem! Give broccoli's baby bro a try - roasted Tenderstem broccoli is a perfect way to change up the standard broccoli recipes into a great option for a weeknight dinner side dish!

                                          🔪How to Cook Tenderstem Broccoli

                                          Pre-heat oven to 425F. Place broccolini on a covered baking tray.
                                          Drizzle with olive oil, garlic powder and Kosher salt.
                                          Small pan of roasted broccolini.
                                          Roast for 25 minutes.
                                          Small pan of roasted broccolini.
                                          Enjoy those crispy, broccolini tops!
                                          Roasted Tenderstem broccoli recipe needs minimal prep and is a perfect side dish to put on the dinner table for your family. Super easy to make and simply delicious.

                                          See the recipe card below for detailed instructions.

                                          🥦Air Fryer Roasted Broccolini

                                          To make this roasted broccolini recipe in the air fryer, toss the broccolini with the olive oil, garlic powder and salt.

                                          Depending on the type of air fryer you have, roast as follows:

                                          • If you have the small oven type air fryer, place on a tinfoil lined pan. Roast in the air fryer at 425F for about 8-11 minutes. Check them at about 7 minutes. For crispier tops, roast on the longer side (11 - 12 minutes).
                                          • If you have a basket-style air fryer, place the broccolini in the basket. They can be stacked but don't stuff it full because the air needs to get around the stems of the broccolini. Roast for about 8-10 minutes at 425F. Check the broccolini and give the basket a shake around the 5 minute mark.

                                          💃Variations

                                          This recipe is naturally gluten-free, vegan and dairy-free.

                                          If you're looking for ways to change up the flavourings, here's a few options:

                                          • 🔥Spicy - before roasting, sprinkle some dried chili flakes overtop of the broccolini
                                          • 🍋 Bright - add a kick of acid with a squirt of fresh lemon juice overtop the broccolini once it's done roasting
                                          • 🤤 Flavourful - punch up the spices with a little cumin, coriander and turmeric!
                                          Small pan of roasted broccolini.
                                          The crispy texture of the bits at the top of the roasted broccolini are the best part of this healthy roasted vegetable😋This is a great side dish the whole family will love.

                                          🥣Equipment

                                          All you need is a cookie sheet or large baking tray, covered in parchment paper, a reusable baking mat or tinfoil.

                                          🥡Storage and Leftovers

                                          Store leftover roasted broccolini in an airtight container in the fridge for up to 3 days. Re-heat in the microwave. Or, to bring back some of those crispy edges, re-heat the broccolini in the air fryer for a few minutes.

                                          Small pan of roasted broccolini.
                                          No thick stocks here! As the name suggests, the stem of the broccolini are truly "tenderstem" so you can roast the broccolini and eat the whole vegetable too.

                                          🔪Do you cut the stems of broccolini?

                                          No, you don't have to cut off the stems of broccolini. You can eat them too! What's great about broccolini is that you can eat the whole thing. And why not? Broccolini is packed with nutrition! It's provides a source of vitamin C, vitamin A, and vitamin K. Also, broccolini brings a decent dose of fiber and some essential minerals like potassium and iron.

                                          Small pan of roasted broccolini.

                                          🥦Is Broccolini better raw or cooked?

                                          What's great is that broccolini tastes great raw or cooked.

                                          If you're into crunch and the freshest flavors, go for raw broccolini. It's got a bit of a milder taste compared to regular broccoli, and the stems are tender enough to enjoy without cooking. Just chop it up and toss it into salads, slaws, or even as a crunchy snack with some dip.

                                          As for cooked broccolini, there are soooo many ways you can cook it. Broccolini is very versatile and can be steamed, roasted, sautéd, air fried or even BBQ'd!

                                          Plus, cooking can mellow out the bitterness a tad and bring out a slightly sweet flavor.

                                          Woman looking at checklist.
                                          How many of these symptoms of gluten intolerance do you have? Grab your copy of this Gluten Intolerance Symptoms Checklist (PDF download) today!

                                          🙋‍♀️Do you leave the leaves on the broccolini?

                                          You can leave those small, tender leaves on the broccolini stems and eat them too! Think of them like a salad leaf - spinach or other greens. If you roast the broccolini, these little leaves become nice and crispy. And if you stir-fry the broccolini, chop the stems, leaves and florets into pieces and stir-fry every part of this nutritious vegetable up!

                                          🍴Can you eat the ends of the broccolini?

                                          Yes you can absolutely eat the ends of broccolini! Do not throw out broccolini stems - they're packed with nutrition. The tender stems of broccolini can be eaten raw or cooked. You can chop them up and put them into a salad, dip them into a healthy vegetable dip, stir-fry or steam them!

                                          Large pan of cooked rice.
                                          When you go gluten-free you gotta know: what has gluten? Rice is naturally gluten free! Check out everything you NEED to know about rice and gluten on this post: Does Rice Have Gluten? (Safe for Gluten-Free Diets!)

                                          🍽️What to serve with roasted broccolini

                                          An easy way to make a complete, healthy meal when you start with roasted broccolini is adding a protein of some sort (like chicken or beef for example) and a carbohydrate (like potatoes, rice or quinoa.)

                                          For example, you can serve this roasted broccolini with:

                                          Small pan of roasted broccolini.
                                          This simple recipe for roasted Tenderstem broccoli make eating healthy and gluten-free at dinnertime a breeze! Serve with some chicken and Basmati rice for a complete meal.

                                          🥦What's the difference between Tenderstem broccoli and broccoli?

                                          Tenderstem® broccoli is actually the brand name given to broccolini in the UK. You might see this cruciferous vegetable also labeled as broccolini or even "baby broccoli" in your local grocery store. As the name suggests, Tenderstem® broccoli has well, a "tender stem".

                                          The stem part of Tenderstem® broccoli is much thinner than the big, stocky stems on regular broccoli. This means when you're cooking Tenderstem® broccoli, you can include the the whole vegetable - stems and all. Whereas with broccoli, you'd typically cut the very bottom of the stem off.

                                          For the most part though, when you're roasting broccoli, DO slice up that thick stem. It roasts beautifully.

                                          Check out this recipe for Roasted Broccoli with Parmesan Cheese and use those broccoli stems up!

                                          Broccoli in a brown bowl.
                                          Cook broccoli a lot like I do? Check out this post on How to Boil Broccoli {the RIGHT way} and never eat mushy broccoli again!

                                          🥦Are Tenderstem broccoli and broccolini the same thing?

                                          Tenderstem® broccoli and broccolini are the same vegetable. Tenderstem® broccoli is a brand name that was given to broccolini. But they're the same vegetable. It was actually first produced in Japan 1993. It's a hybrid combination of regular broccoli and Chinese kale.

                                          Anywhere you want to use broccoli, you can use Tenderstem® broccoli or broccolini.

                                          🏅Top tip

                                          When you're roasting broccolini, the longer you let it stay in the oven, the more those tender "flowery tops" will get more brown and actually start to crisp up.

                                          I LOVE this crispy, crunchy texture. If you like your broccolini not as crisp, reduce roasting time by 5-7 minutes and take them out when they're to your liking.

                                          Hope you fall in love with broccolini, aka Tenderstem broccoli, after trying out this recipe like we did❣️

                                          ~April

                                          PS Guys. Two words: Broccolini PIZZA🍕

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                                            📖 Recipe

                                            Small pan of roasted broccolini.

                                            Roasted Tenderstem Broccoli

                                            Roasted Tenderstem Broccoli cooked to perfection in the oven with only olive oil, garlic powder and Kosher salt. This simple recipe for roasted broccolini will be your favourite side dish for suppers!
                                            4.86 from 7 votes
                                            Print Pin Rate
                                            Course: Side Dish
                                            Cuisine: American
                                            Keyword: broccoli, roasted vegetables
                                            Prep Time: 5 minutes
                                            Cook Time: 25 minutes
                                            Total Time: 30 minutes
                                            Servings: 4 people
                                            Author: April Saunders

                                            Ingredients

                                            • 1 bunch Tenderstem broccoli about 8 oz broccolini
                                            • 1 tablespoon olive oil
                                            • 1 teaspoon garlic powder
                                            • 1 teaspoon Kosher salt
                                            • 1 lemon optional

                                            Instructions

                                            • Pre-heat oven to 425F.
                                            • Place washed tenderstem broccoli on a lined baking sheet with parchment paper.
                                            • Drizzle with olive oil and sprinkle with garlic powder and Kosher salt.
                                            • Roast in the preheated oven for 25 minutes.
                                            • Serve warm with some fresh lemon juice (optional).

                                            Notes

                                            No need to flip the broccolini while it roasts.
                                            Change up the flavour of this roasted broccolini recipe with some red pepper flakes, fresh lemon zest or fresh garlic. If using fresh garlic, add in the last few minutes of roasting so it doesn't burn.
                                            Air Fryer Instructions: to make this roasted broccolini recipe in the air fryer, toss the broccolini with the olive oil, garlic powder and salt.
                                            Depending on the type of air fryer you have, roast as follows:
                                            • If you have the small oven type air fryer, place on a tinfoil lined pan. Roast in the air fryer at 425F for about 8-11 minutes. Check them at about 7 minutes. For crispier tops, roast on the longer side (11 - 12 minutes).
                                            • If you have a basket-style air fryer, place the broccolini in the basket. They can be stacked but don't stuff it full because the air needs to get around the stems of the broccolini. Roast for about 8-10 minutes at 425F. Check the broccolini and give the basket a shake around the 5 minute mark.
                                            Nutrition Facts
                                            Roasted Tenderstem Broccoli
                                            Amount per Serving
                                            Calories
                                            65
                                            % Daily Value*
                                            Fat
                                             
                                            4
                                            g
                                            6
                                            %
                                            Saturated Fat
                                             
                                            0.5
                                            g
                                            3
                                            %
                                            Polyunsaturated Fat
                                             
                                            0.4
                                            g
                                            Monounsaturated Fat
                                             
                                            3
                                            g
                                            Sodium
                                             
                                            599
                                            mg
                                            26
                                            %
                                            Potassium
                                             
                                            46
                                            mg
                                            1
                                            %
                                            Carbohydrates
                                             
                                            7
                                            g
                                            2
                                            %
                                            Fiber
                                             
                                            1
                                            g
                                            4
                                            %
                                            Sugar
                                             
                                            2
                                            g
                                            2
                                            %
                                            Protein
                                             
                                            2
                                            g
                                            4
                                            %
                                            Vitamin A
                                             
                                            1007
                                            IU
                                            20
                                            %
                                            Vitamin C
                                             
                                            66
                                            mg
                                            80
                                            %
                                            Calcium
                                             
                                            48
                                            mg
                                            5
                                            %
                                            Iron
                                             
                                            1
                                            mg
                                            6
                                            %
                                            * Percent Daily Values are based on a 2000 calorie diet.
                                            Calories
                                            65
                                            Nutrition Facts

                                            Does Rice Have Gluten? (Safe for Gluten-Free Diets!)

                                            by Leave a Comment

                                            "Does Rice Have Gluten" is one of the most common questions people ask me as a dietitian about gluten. So here, I break down the mystery behind rice and gluten. If you think you might be gluten intolerant, you're gonna want to check this out!

                                            Large pan of cooked rice.
                                            White rice, long grain rice, short grain rice, sticky rice, brown rice - all varieties of rice are naturally gluten-free!
                                            [feast_advanced_jump_to]

                                            🍚Does rice have gluten?

                                            No, rice does not have gluten. Rice is naturally gluten-free. White rice, brown rice, sushi rice, even glutinous rice are all naturally gluten-free.

                                            Even wild rice, although not directly related to white, brown and other rice varieties, does not contain gluten either.

                                            Wild rice, also known as manoomin, Canada rice, Indian rice, or water oats, is more like a grain than a rice but it's still a close cousin to rice.

                                            Gluten is found in anything made with wheat and related grains like barley, rye, spelt, kamut and triticale.

                                            Major sources of gluten in a "typical" North American diet include:

                                            • Bagels
                                            • Bread
                                            • Buns
                                            • Cake
                                            • Cereals
                                            • Cookies
                                            • Crackers
                                            • Oats (unless labeled "gluten-free"; regular oats can contain wheat from cross contamination in the field they’re grown in)
                                            • Muffins
                                            • Pancakes
                                            • Pasta
                                            • Tortillas
                                            • Waffles

                                            🍙Does basmati rice have gluten?

                                            No, basmati rice does not contain gluten. All kinds of rice (and there are a lot of them!) are naturally gluten-free. This makes rice an obvious choice for people with gluten intolerance.

                                            But you have to be careful: although the rice itself is gluten-free, rice dishes, made with other ingredients might not be.

                                            🌾Does brown basmati rice have gluten?

                                            No, brown basmati rice does not have gluten making brown basmati rice a nutritionally dense option. Especially if you're following a gluten-free lifestyle like me!

                                            🙋‍♀️Foods to Avoid with Gluten Intolerance

                                            Grab this cheat sheet to be sure you're not eating foods that have gluten - some may surprise you. Get your copy now!

                                            🚫Does Jasmine rice have gluten?

                                            Jasmine rice, like all rice in it's natural form, is gluten-free. It's only what's added to rice as part of cooking that can introduce gluten into a rice-containing dish. All forms of white rice do not contain gluten.

                                            🙅‍♀️Does sushi rice have gluten?

                                            No, sushi rice does not contain gluten. But, being sushi rice, this type of rice has a higher risk of being a part of a dish that does contain gluten, ie SUSHI🍣

                                            You can eat sushi on a gluten-free diet if you stick with rolls filled with vegetables, avocado and fish or other seafood that is not breaded (tempura is not traditionally gluten-free.)

                                            Nori seaweed, the green wrap around the sushi roll is naturally gluten-free. More about what nori is here.

                                            Make sure you ask the restaurant for their gluten-free soy sauce!

                                            Different kinds of gluten free rice.
                                            White rice, long grain rice, short grain rice, sticky rice, brown rice - all varieties of rice are naturally gluten-free!

                                            📝Which rice is NOT gluten free?

                                            The only type of rice that is not gluten free, is any rice that has gluten-containing ingredients added to it.

                                            Products like rice mixes have flavor enhancers or other added ingredients that often contain gluten.

                                            Check the ingredient list to be sure. It's not the rice itself that contains gluten - rice, on it's own, is naturally gluten free. This goes for all types of rice.

                                            But when you purchase packaged rice-blends at the grocery store for example, be sure to check those labels. 

                                            ✅Can you eat rice on a gluten free diet?

                                            The short answer is yes! You can enjoy rice on a gluten-free diet. Rice is naturally gluten free.

                                            And because rice doesn't contain any gluten, this makes it a staple food for most of us with a gluten-related disorder, following a gluten-free diet.

                                            Woman looking at checklist.
                                            Could you have gluten intolerance? Grab this PDF Checklist of Gluten Intolerance Symptoms to find out!

                                            🌾Do oats have gluten?

                                            They might. Oats themselves are gluten-free naturally.

                                            However, oats can be "contaminated" with gluten through the farming practices or when they're processed because they often come into contact with gluten-containing grains, like wheat.

                                            To be sure, you have to buy oats that specify the "gluten-free" labeling. My favourite brand for gluten-free oats is Only Oats.

                                            🥣Does quinoa have gluten?

                                            No, quinoa does not contain gluten. Quinoa is naturally gluten-free.

                                            Technically, quinoa is a seed, not a grain, and the protein in quinoa is not gluten.

                                            If you have gluten sensitivity, you can safely eat quinoa.

                                            However remember, like rice, even though quinoa is gluten-free, salads or other dishes made with quinoa may in fact not be gluten-free. Make sure you know all the ingredients in a mixed dish before assuming it's okay to eat.

                                            When in doubt, look for the certified gluten-free indicator on products labeling and check ingredient lists too.

                                            🥔Do potatoes have gluten?

                                            No potatoes do not contain any gluten, which is good news for those of us on a gluten-free diet.

                                            Potatoes are a nutritious choice and are packed with vitamins and minerals like Vitamin C, Vitamin A, phosphorus and manganese. 

                                            🙋‍♀️What is gluten intolerance?

                                            Gluten related disorders include gluten intolerance or non-celiac gluten sensitivity, celiac disease, and wheat allergy.

                                            Gluten intolerance, also referred to as gluten sensitivity, or non-celiac gluten sensitivity (NCGS).

                                            Celiac disease or wheat allergy are autoimmune diseases. These conditions trigger specific allergic responses in the body, causing damage to the small intestine or sometimes an anaphylactic reaction. It's not clear yet if the immune system is involved or not for gluten intolerance.

                                            People who have gluten intolerance (but not celiac disease), can have similar symptoms when they eat gluten-containing foods.

                                            Go for unprocessed rice to get most health benefits from this whole grain and naturally gluten-free food. For that matter, choose unprocessed foods whenever possible!

                                            For some people with gluten intolerance, they'll get terrible sinus infections; for others, their skin will break out into an itchy rash; for others, it's the "head fog" symptom where they just can't think very clearly.

                                            Here's a list of symptoms you may experience if you're gluten sensitive:

                                            • Abdominal pain
                                            • Anxiety
                                            • Ataxia
                                            • Bloating - check out this article on How to Beat Gluten Bloating (fast!)
                                            • Constipation
                                            • Depression
                                            • Diarrhea
                                            • Extra-intestinal manifestations such as canker sores and chronic skin conditions like, dermatitis herpetiformis
                                            • Fatigue
                                            • GERD (Gastric Esophageal Reflux Disease) or reflux
                                            • Inability to concentrate on work
                                            • Inability to memorize various things
                                            • Nausea
                                            • Non-specific symptoms including “brain fog”
                                            Four containers of chicken, rice and broccoli meal prep.
                                            Meal prep has really helped me get a handle on my gluten-free eating habits. Check out this recipe for Chicken, Rice and Broccoli Meal Prep - a naturally gluten free meal!

                                            Signs and symptoms of gluten sensitivity overlap with both celiac disease and other digestive issues, including irritable bowel syndrome.

                                            If you're unsure, talk to your doctor or other trusted healthcare professional.

                                            Also check out this article: 7 Sneaky Signs You May Be Gluten Intolerant🚫

                                            🏃‍♂️Can gluten intolerance go away?

                                            Here's how gluten intolerance can "go away": with a gluten-free diet for life. I know, it sounds so strict and restricting, really.

                                            But my friend, you can DO THIS.

                                            When I first started going gluten-free because of my horrible bloating and debilitating nausea from gluten, I didn't do it right.

                                            When I first thought that gluten was causing all my digestive issues, I was waaaaay too wishy-washy.

                                            For example, if I went to a party and no gluten-free options were available, well, then I’m eating whatever is on offer! (I wouldn't bring my own food.)

                                            Or if we went out to eat and there weren't any gluten-free dishes, I would totally bail on my gluten-free diet and went for my favourites (often the shrimp tacos, wheat flour tortillas and all.)

                                            Check out this system of meal prepping that helps you not only eat healthy but start to lose weight too: Meal Prep Ideas for Losing Weight (PDF Checklist)

                                            In the moment of choosing the food, I really didn't want to be restricted and be held prisoner by my gluten sensitivity.

                                            So I'd just end up eating what I wanted to and then I'd promise myself I'd do better next time.

                                            I also downplayed any consequences that were coming as a result of what I was eating. That strategy back-fired greatly, you could guess.

                                            I would pay the ultimate price, usually the next day, but sometimes up to a few days later with really painful bloating and extreme nausea from eating gluten.

                                            As I was laid up in bed with no relief in sight from my gluten bloating, I would swear that I would never eat gluten again.

                                            How long after eating do you feel sick? Check out this post that breaks it down.

                                            🍎Can you "cure" gluten intolerance with diet?

                                            You can avoid all the nasty symptoms of gluten intolerance by eating a gluten-free diet.

                                            Whether or not you consider that a "cure" is up to you.

                                            But here's the thing: most of the time, when gluten sensitivity develops, it's here to stay.

                                            So if you're like me and want to side-step any and all of those side-effects from eating gluten, going gluten-free for life is the closest thing to a cure we're gonna get (right now).

                                            Getting started with gluten-free eating is easier than it's ever been!

                                            And even if you're not 100% sure you're gluten sensitive, why not try going gluten-free and see if the symptoms you're experiencing go away?

                                            You can get started by grabbing my Gluten-Free PDF Meal plan here.

                                            ~April

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                                              Originally posted on December 22nd, 2021. Updated with more information and questions and answers. Re-published August 22nd, 2023.

                                              Gluten Intolerance Symptoms Checklist (PDF download)

                                              by Leave a Comment

                                              Do you have these symptoms of gluten intolerance? Find out if you should be cutting out gluten from your diet STAT. Grab the PDF list of gluten intolerance symptoms so you can feel better fast.

                                              🙋‍♀️What is Gluten Intolerance?

                                              Ok first things first: what the HECK is gluten intolerance?

                                              Gluten intolerance or Non-Celiac Gluten Sensitivity as it's referred to sometimes, is a condition that involves people having a "reaction" after eating gluten or gluten-containing foods.

                                              [feast_advanced_jump_to]

                                              Sometimes it's called Non-Celiac Wheat Sensitivity (NCWS), Gluten Sensitivity (GS), or Gluten Intolerance (GI).

                                              But they're all basically the same thing: different names for gluten intolerance.

                                              🍞What is gluten?

                                              Gluten is a mixture of proteins found in wheat, barley and rye. It's the part of the grain that gives bread it's structure and pull-apart ability.

                                              Gluten is pretty common in the typical North American diet.

                                              So when you think about what you typically eat, there's a good chance you eat foods containing gluten at most meals.

                                              Here's a list of the main sources of gluten for a lot of people:

                                              • Bagels
                                              • Bread
                                              • Cake
                                              • Cereals
                                              • Cookies
                                              • Crackers
                                              • Muffins
                                              • Oats - with an exception: you can buy certified gluten-free oats (regular oats can contain wheat from cross contamination in the field they’re grown in)
                                              • Pancakes
                                              • Pasta
                                              • Tortillas
                                              • Waffles

                                              But there's one catch to the list above - it's not a complete list.

                                              Gluten can be hiding in sooo many places you might not think about. Beer, chicken broth, candy, chips - even soy sauce - can be sources of gluten.

                                              Be sure to grab the cheat sheet above so you know where to cut out the gluten!

                                              And read those labels on products to be sure.

                                              🗺️How common is gluten intolerance?

                                              Gluten intolerance is becoming more and more common all over the world.

                                              It has a prevalence of about 0.5% - 13% worldwide and is more common in women(1).

                                              So yah, it's pretty common when you think about it!

                                              But you know one of the worst parts of this? You could go years without a correct diagnosis and end up suffering - when you don't have to!

                                              There's so many unanswered questions about gluten intolerance - especially the symptoms of gluten intolerance.

                                              This is a huge problem for so many of us!

                                              This can mean you're doing things that you don't NEED to do, like:

                                              • Taking medications that aren't right for you
                                              • Restricting your diet in ways that are inconvenient and just not fun
                                              • Missing out on experiences with friends and family because you can't get your symptoms under control

                                              At worse, these can be downright harmful and at best, they waste your money and your time🙅‍♀️

                                              I should know because I wasted so much time, energy, money AND took meds I didn't need to. This was my experience for years before I was diagnosed.

                                              gluten free
                                              For the majority of people with gluten intolerance, even small amounts of gluten can cause bloating and nausea. Be sure to cut out gluten completely so you put an end to your symptoms for good.

                                              ✅Signs and Symptoms of gluten intolerance

                                              There's so many different signs and symptoms of gluten intolerance.

                                              It's likely that you'll have symptoms that are specific to your body too. No one person is exactly that same as the next person.

                                              Which means that it's very hard to diagnosis gluten intolerance on symptoms alone because person to person, the symptoms of gluten intolerance are so different.

                                              Not only can the actual symptom(s) of gluten intolerance differ person to person but the SEVERITY of the symptom can too (ie, how bad it is.)

                                              Symptoms of gluten intolerance involve intestinal and "extra-intestinal" symptoms.

                                              • Intestinal symptoms refer to symptoms that are "of or in" the intestine. An example would be bloating or diarrhea.
                                              • "Extra-intestinal" refers to "outside" the intestine, ie symptoms that don't involve the intestinal tract. Example of these can be join pain, fatigue or "brain fog".

                                              🙋‍♀️Some of the most common symptoms of gluten intolerance

                                              • Anxiety
                                              • Ataxia
                                              • Abdominal pain
                                              • Bloating - sometimes called "gluten bloat"
                                              • Constipation
                                              • Stomach pain
                                              • GERD (Gastric Esophageal Reflux Disease) or reflux
                                              • Depression
                                              • Diarrhea and sometimes frequent diarrhea
                                              • Extra-intestinal manifestations such as canker sores and chronic skin conditions like, dermatitis herpetiformis
                                              • Fatigue
                                              • Inability to concentrate on work
                                              • Inability to memorize various things
                                              • Indigestion (also called "dyspepsia")
                                              • Join pain
                                              • Nausea
                                              • Non-specific symptoms including "brain fog"
                                              • Regular headaches

                                              📝Grab the Gluten Intolerance Symptom Checklist

                                              This PDF Checklist of Gluten Intolerance Symptoms is one of the best ways to help you figure out what's going on. See how many signs of gluten intolerance you check off!

                                              ✅What are the first signs of being gluten intolerant?

                                              Like a lot of conditions, signs and symptoms of being gluten intolerant will vary person to person.

                                              In general though, here are some early signs to look out for:

                                              1. Digestive Problems: A classic sign is digestive discomfort after consuming gluten-containing foods. Look out for bloating, gas, abdominal pain, or even diarrhea after eating things like bread, pasta, or cereal.
                                              2. Fatigue and Brain Fog: Feeling unusually tired and foggy after eating gluten-heavy meals could be a sign. Some people experience a sort of mental cloudiness after consuming gluten.
                                              3. Headaches: Regular headaches or migraines might have a connection to gluten intolerance for some people. Keep track if they tend to occur after you've had gluten-containing foods.
                                              4. Joint Pain: Gluten intolerance can sometimes lead to joint pain or stiffness, resembling symptoms of arthritis.
                                              5. Skin Issues: Skin problems like eczema, rashes, or a condition called dermatitis herpetiformis (itchy, blistering skin rash) might pop up due to gluten intolerance.
                                              6. Mood Swings: Some individuals experience mood shifts like anxiety, depression, or irritability as a response to gluten intake.
                                              7. Digestive Irregularities: Beyond diarrhea, constipation might also be a sign. If your digestive system seems a bit out of whack, gluten intolerance could be at play.
                                              8. Unintended Weight Changes: Sudden weight loss or gain without any major changes to your diet or activity level might be linked to gluten intolerance.

                                              If you're concerned about any symptom or sign, talk to a trusted health care provider.

                                              Large pan of cooked rice.
                                              When you first go gluten-free, it can be hard to know what grains have gluten - and which ones don't. So find out here if rice has gluten or not!

                                              🫢What are uncommon symptoms of gluten sensitivity?

                                              1. Neurological Symptoms: Gluten sensitivity can sometimes mess with your nervous system. Keep an eye out for things like tingling sensations, numbness, or even unexplained coordination issues.
                                              2. Balance and Coordination Problems: Speaking of coordination, some individuals might experience issues with balance and coordination that seem unrelated to gluten but could actually be connected.
                                              3. Dental Issues: Yep, teeth can be gluten-sensitive too. Some people report tooth enamel defects, canker sores, or even frequent cavities as potential markers of gluten sensitivity.
                                              4. Migrating Joint Pain: If your joint pain shifts around from one joint to another and seems a bit mysterious, gluten might be playing a sneaky role.
                                              5. Aphthous Ulcers: These are those pesky little mouth ulcers that pop up out of nowhere. They might be an uncommon clue to gluten sensitivity.
                                              6. Chronic Fatigue: While fatigue isn't uncommon, chronic fatigue that doesn't improve with rest might be an indicator. It's not just about feeling tired; it's more like an ongoing exhaustion.
                                              7. Fibromyalgia-like Symptoms: Some people with gluten sensitivity experience symptoms similar to fibromyalgia, including muscle pain, tender points, and fatigue.
                                              8. Depression and Anxiety: These mental health symptoms might be unexpected signs of gluten sensitivity. Keep track if they seem linked to gluten intake.
                                              9. Autoimmune Issues: Gluten sensitivity might trigger or exacerbate autoimmune conditions, causing a range of symptoms that might not immediately point to gluten.
                                              10. Gastrointestinal Bypass: Unlike the typical bloating and diarrhea, some gluten-sensitive individuals might experience symptoms like nausea, vomiting, or even acid reflux.
                                              Are you gluten intolerant - or is it something else? Check out these signs of gluten intolerance that aren't so obvious!

                                              🤯What can be mistaken for gluten intolerance?

                                              Gluten intolerance can look like a few different conditions.

                                              It can really make your head spin! Is the problem gluten? Maybe dairy? Or menopause? Candida? An undiagnosed medical issue??

                                              Frustrating, definitely. Here's a list of conditions that show up in very similar ways to gluten intolerance:

                                              1. Irritable Bowel Syndrome (IBS): The symptoms of IBS can be pretty similar to those of gluten intolerance – think bloating, abdominal pain, and changes in bowel habits. It can sometimes be VERY challenging to tell the difference between the two.
                                              2. Wheat Allergy: This one's a bit of a chameleon. A wheat allergy can share symptoms with gluten sensitivity, but it's an allergic response to proteins in wheat, not specifically gluten.
                                              3. Lactose Intolerance: Lactose intolerance often brings bloating, gas, and stomach discomfort – just like gluten intolerance. The overlap can be confusing, so it's worth considering both possibilities.
                                              4. Other Food Intolerances: Sometimes, it's not just gluten causing the problem. Other food intolerances, like to dairy, fructose, or even FODMAPs, can mimic the symptoms of gluten sensitivity.
                                              5. Inflammatory Bowel Disease (IBD): Conditions like Crohn's disease and ulcerative colitis can show up with symptoms that might be mistaken for gluten intolerance, like diarrhea, abdominal pain, and fatigue.
                                              6. Celiac Disease: Wait, what? Yes, celiac disease itself might masquerade as gluten intolerance. Celiac disease is an autoimmune disorder triggered by gluten, but its symptoms can be all over the map.
                                              7. Sensitivity to Other Grains: While gluten is a protein found in wheat, barley, and rye, some folks might actually be sensitive to other grains like oats or corn, causing similar symptoms.
                                              8. Stress and Anxiety: Sometimes, emotional stress or anxiety can cause digestive symptoms that might be mistaken for gluten sensitivity.
                                              9. Other Health Conditions: Conditions like thyroid disorders or hormonal imbalances can mess with your digestion and cause symptoms similar to gluten intolerance.
                                              10. Normal Variability: Keep in mind, everyone's digestive system has its quirks. What might seem like gluten intolerance could actually just be a response to certain foods that your body isn't a huge fan of.
                                              Cans of water with lemons.

                                              ❓How to test for gluten intolerance

                                              At the time of writing this, there isn't a straight-forward test for gluten intoelrance.

                                              Recent studies show that the accurate diagnosis of gluten intolerance is complicated at best.

                                              Gluten intolerance may be immune-related but there is currently no diagnostic test from a reliable biomarker (1, 2).

                                              Unlike celiac disease where the gold standard way to get a definitive diagnosis is a biopsy of the small intestine while consuming a gluten-containing diet, there's no real test for gluten intolerance (1,2).

                                              Not only that, but there’s a lot of overlap in symptoms between gluten intolerance and other gastrointestinal and digestive disorders. This makes getting a clear diagnosis even more difficult.

                                              Plus, here's the kicker: you can have gluten intolerance and not have celiac disease or wheat allergy(2).

                                              Chicken broth
                                              Chicken broth is such a great way to flavor to so many foods but is chicken broth gluten free? Not a straight forward answer but here you'll find out if chicken broth actually does have gluten!

                                              Combine all this with the fact that the pathophysiology of gluten intolerance is largely unclear, including what triggers this condition and all of this can make it really tough to figure out what's the cause of the non-specific digestive symptoms.

                                              Now there is one way to test for gluten intolerance from the research:

                                              • You basically cut out gluten for some time and then watch for any symptoms after you start eating gluten again. Also known as an "elimination diet"

                                              For example, Catassi et al (2015) recommend a double blind placebo controlled gluten challenge, including a one-week challenge followed by a one-week wash-out of strict gluten-free diet and a new crossover to the second one-week challenge (2).

                                              This might be the most reliable procedure so far for diagnosing gluten intolerance but it doesn't really work for "real life."

                                              Great for clinical trials, but hello?

                                              With your busy life, going from work to kid pick-ups to making suppers and lunches and never-ending(!) snacks in between, it's too much to even think about.

                                              You don't have time for clinical-trial-like protocols here. You still have to live.

                                              So. What to do?

                                              🚫Rule Out Celiac Disease

                                              We know you can't rely on symptoms alone to tell the difference between celiac disease and gluten intolerance.

                                              And that's because both gluten intolerance and celiac disease can cause similar symptoms in you.

                                              So the first step to figuring out if what you have is gluten intolerance is to test for celiac disease.

                                              Most if not all of the published research to date recommends that gluten intolerance be diagnosed after ruling out celiac disease.

                                              If you want to go this way, talk to your health care provider who can get things started for you.

                                              Sometimes, how long after eating gluten and getting your symptoms can give you hints into what might be going on. See How Long After Eating Gluten Do You Get Sick?

                                              🚫Cut Out Gluten from Your Diet

                                              But what if you don't want to wait to get tested?

                                              If you're like me and want relief from your symptoms like yesterday, you don't have to wait to get a blood test and / or a biopsy of your small intestine.

                                              There's another option.

                                              Many clinicians will recommend an “open gluten challenge”, which is what my gastroenterologist recommended.

                                              This is really the most practical way to do it: you simply cut out gluten for 2 weeks and see if your symptoms improve.

                                              This way is of course, based on your ability to follow a gluten-free diet.

                                              For me, I was pretty wishy-washy with the gluten-free diet until I made it stick.

                                              For good.

                                              Do NOT go gluten-free alone. Join me to get all the gluten-free recipes or get support from a trusted healthcare provider.

                                              An easy to follow Gluten-Free Meal Plan will get your off on the right foot. Grab this PDF Gluten Free Meal plan and start now!

                                              If you want to know more about out how I finally cut the gluten, check out: How to Get Rid of Gluten Bloat (Fast!)

                                              Foods to get rid of gluten bloat.

                                              ❣️Treatment for Gluten Intolerance

                                              The treatment for gluten intolerance is a gluten-free diet.

                                              For me, going gluten free was the only way I could:

                                              • Come off all my medications for reflux
                                              • Get rid of my daily, debilitating nausea
                                              • End my embarrassing burping
                                              • And never have a severely bloated stomach again🥳

                                              This was my own personal experience and yours might be different so always check with a trusted healthcare provider before making drastic changes to your lifestyle, especially when it comes to medication.

                                              But choosing a healthier diet and one that's gluten-free is something you can do right now.

                                              And be sure you're signed up for email updates so you get the weekly emails from me.

                                              We're on this journey to a completely gluten-free lifestyle together!

                                              ✅Prevention of gluten intolerance symptoms

                                              At the time of writing, the "prevention" part of gluten intolerance is focused around preventing the symptoms of gluten intolerance.

                                              Which really goes hand-in-hand with the treatment: stopping the effects of eating gluten before they even start.

                                              What would be even better is to prevent the intolerance in the first place!

                                              But like other health conditions with an unclear cause: you can't truly prevent something if you don't know the cause.

                                              And as for where we are right now, the mechanism or "cause" of gluten intolerance remains a mystery.

                                              In their review article, Casella et al (2018) discuss, among other things, that progress is being made in starting to uncover some of the mechanisms behind the symptoms for people with gluten intolerance.

                                              Four meal prep containers with chicken, rice and broccoli meal prep.
                                              Healthy, gluten-free meal prep is perfect to help prevent pain from gluten before it starts. Chicken, rice and broccoli come together in a healthy and delicious lunch or supper meal prep! 

                                              For example, in a case report by Rostami et al (2015), the researchers discuss how the blanket diagnosis of Irritable Bowel Syndrome (IBS) in patients with symptoms like dyspepsia (or indigestion), constipation or diarrhea, doesn't address a gluten (or lactose) intolerance caused by an infection in the gut.

                                              The site of infection can produce different symptoms. For example, if the virus or bacteria was present in the small bowel or colon then IBS-like symptoms were more likely.

                                              If the infection was in the stomach or duodenum (the first part of the small intestine), then functional dyspepsia (indigestion) was more likely.

                                              ("Dyspepsia" is just a fancy name for indigestion. And isn't actually a symptom itself but refers to pain or discomfort in the upper abdomen that happens after eating. Symptoms of dyspepsia include bloating, discomfort, pain, nausea, feeling too full and gas.)

                                              In these cases, the researchers note that the symptoms that point to an IBS diagnosis, are actually covering up a gluten sensitivity.

                                              As a result, the patient doesn't get the right treatment (ie, they don't get support with a gluten-free diet.)

                                              More research is ongoing to try and figure out the cause of gluten intolerance and get easier and more specific ways to help clinicians diagnosis it in their patients.

                                              Tropical Green Smoothie with ginger root and avocado beside it
                                              Tropical Green Smoothie - naturally gluten-free.

                                              🔄What's the difference between gluten intolerance and celiac disease?

                                              Gluten intolerance and celiac disease are very different conditions.

                                              Gluten intolerance (and the whole spectrum of gluten-related disorders) is probably more complicated than we know right now.

                                              In many ways, we're just scratching the surface in trying to better understand this condition that is becoming more and more common.

                                              We're still trying to:

                                              • Get a reliable biomarker or easy diagnostic test for gluten intolerance
                                              • Figure out the different types of symptoms in people that happen after they eat of gluten and,
                                              • Learn what types of individual factors play a role in the severity of gluten sensitivities in general
                                              A piece of cajun salmon on a bed of rice with lemon.
                                              This recipe for Cast Iron Skillet Salmon pairs perfectly with naturally gluten-free basmati rice.

                                              Celiac disease, on the other hand, is an autoimmune disease where gluten causes damage to the lining of the intestine. Diarrhea, stomach pain and bloating are very common in celiac disease.

                                              In extreme cases, celiac disease can cause nutrient deficiencies, malabsorption disorders, and cause people to become very sick.

                                              On the plus side, celiac disease has well-defined and well agreed upon diagnosis criteria, clear treatment protocols, and is generally a well-accepted condition by the public.

                                              So although celiac disease and gluten intolerance are related by the common thread of the ingestion of gluten triggering symptoms, they're very different conditions.

                                              • For example, if you have gluten intolerance but not celiac disease, you won't get the same intestinal damage that people with celiac disease get.
                                              • And you won't test positive for celiac disease or wheat allergy with an intestinal biopsy.

                                              As more research is done in the area of gluten-related disorders, personally, I really hope that a reliable way to test for gluten intolerance is found.

                                              So many people are mis-diagnosed by well-meaning health care professionals as having IBS or simple GERD (like I was), and go through years of discomfort and pain, trying to figure out what the heck is causing their symptoms and what to do about it.

                                              I spent years in pain, discomfort and confusion too.

                                              Meal prep is my #1 way to stay on track with gluten-free eating for the week ahead. Check out this post on how to get organized and get meal prep ideas for weight loss!

                                              Not to mention, taking medications that weren't helping.

                                              Going gluten-free helped me get control back to my eating, my health and my life.

                                              If you think you have a sensitivity to gluten and are ready to find relief like I was, get started going gluten-free today.

                                              Don't wait like I did!

                                              🔄Can you go from gluten intolerance to celiac disease?

                                              There is no definitive answer for this question but it has been shown that people can have one (or more) gluten-related disorders.

                                              This could mean that someone could have gluten intolerance and then be diagnosed with celiac disease.

                                              However, because celiac disease involves the activation of the immune system and the damage to the lining of the intestine, which gluten intolerance does not, the only way to know for sure, is the biopsy of the small intestine.

                                              Again, because there is no easy and straight-forward way to diagnosis gluten intolerance, it's recommended to first rule out celiac disease and then base the diagnosis on the symptoms.

                                              🍑Bottom Line on Gluten Intolerance Symptoms

                                              If you think you might have celiac disease or gluten intolerance, talk to your doctor.

                                              If you want to start on a gluten-free diet now to start feeling better, I have good news for you!

                                              You can start here:

                                              CHEAT SHEET: foods to avoid with gluten intolerance

                                              Getting tested for celiac disease - and finding out that I didn't have it - was the thing that finally put me on the path to feeling better.

                                              Going gluten-free for life and eating healthy is possible.

                                              Get in on my weekly email updates so that you get all the healthy and gluten-free recipes from me and you don't miss a thing.

                                              I'll see you on the inside🙋‍♀️

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                                                ~April

                                                📚More resources to check out

                                                References:

                                                1. Asri N, Rostami-Nejad M, Anderson RP, Rostami K. The Gluten Gene: Unlocking the Understanding of Gluten Sensitivity and Intolerance. Appl Clin Genet. 2021;14:37-50. https://doi.org/10.2147/TACG.S276596

                                                2. Catassi C, Elli L, Bonaz B, Bouma G, Carroccio A, Castillejo G, Cellier C, Cristofori F, De Magistris L, Dolinsek J, Dieterich W, Francavilla R, Hadjivassiliou M, Holtmeier W, Körner U, Leffler DA, Lundin KEA, Mazzarella G, Mulder CJ, Pellegrini N, Rostami K, Sanders D, Skodje GI, Schuppan D, Ullrich R, Volta U, Williams M, Zevallos VF, Zopf Y, Fasano A. Diagnosis of Non-Celiac Gluten Sensitivity (NCGS): The Salerno Experts’ Criteria. Nutrients. 2015; 7(6):4966-4977 (downloaded)

                                                3. Casella G, Villanacci V, Di Bella C, Bassotti G, Bold J, Rostami K. Non celiac gluten sensitivity and diagnostic challenges. Gastroenterol Hepatol Bed Bench 2018;11(3):197-202).

                                                4. Rostami K, Rostami-Nejad M, Al Dulaimi D. Post gastroenteritis gluten intolerance. Gastroenterol Hepatol Bed Bench. 2015;8(1):66-70.

                                                5. Meijer C, Shamir R, Szajewska H, Mearin L. Celiac Disease Prevention. Front Pediatr. 2018;6:368. Published 2018 Nov 30. doi:10.3389/fped.2018.00368

                                                6. Leonard MM, Sapone A, Catassi C, Fasano A. Celiac Disease and Nonceliac Gluten Sensitivity: A Review. JAMA. 2017 Aug 15;318(7):647-656. doi: 10.1001/jama.2017.9730. PMID: 28810029.

                                                How to Get Rid of Gluten Bloat Fast

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                                                How to get rid of gluten bloating is easy when you know where to start. Feel better fast with these 7 easy steps!

                                                When you need to know how to relieve bloating from gluten intolerance, you need relief now.

                                                Preferably yesterday.

                                                Painful gluten bloating is the absolute worst.

                                                And I know because I've been there.

                                                Let's go through the 7 Ways to Beat Gluten Bloat Fast!

                                                I'll also show you how to get rid of gluten bloating for good.

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                                                Foods to get rid of gluten bloat.

                                                📝How to Get Rid of Gluten Bloat Fast

                                                ✅1. Accept and Commit to Beat the Gluten Bloat

                                                When you need to stop gluten bloating, you first have to accept, and then commit.

                                                Here's what I mean: when I first suspected that gluten was my problem, I was waaaaay to wishy-washy.

                                                Like if there was a party and no gluten-free options were available, well, then I'm eating wheat! Or if we go out to eat and there's nothing that gluten-friendly, I just bailed on my gluten-free diet and went with the shrimp tacos, wheat flour tortillas be dammed!

                                                So I felt like I was "being free" and just eating what I wanted to and to ALL HECK with the consequences but of course, that back-fired greatly.

                                                I would pay the ultimate price, usually the next day, but sometimes up to a few days later with really painful bloating from the gluten.

                                                From that day on, as I was laid up in bed with no relief in sight from my gluten bloating, I would swear that I would never. eat. gluten. again.

                                                Not only that, I would just be so hard on myself, cursing myself for caving and not just "sucking it up" and going gluten-free.

                                                My God woman; how hard is it to just NOT eat the pizza at the party? You could have just stuck with the salad; had the corn chips or just bring your own food!

                                                This is how the overly critical and helpful, like a quarterback on Monday is helpful, would ring loudly in my head.

                                                As you can probably guess: there was a cycle; and it went like this:

                                                • I have really painful bloating from eating gluten
                                                • I swear off gluten ("I won't even look at it!!")
                                                • Time passes
                                                • I find myself in some situation where NOT having gluten and preventing bloating from the gluten would be slightly inconvenient (a social gathering; road trip; restaurant that I didn't feel like pre-scanning the menu online)
                                                • I rationalize and tell myself, it'll be fine and I eat whatever (gluten-laden goodness)
                                                • I have really painful bloating from eating gluten

                                                You see the cycle.

                                                So what I mean when I say "Accept and Commit" is that you need to acknowledge that this is what you need to do. Then you can apply yourself to doing what you need to get rid of gluten bloating for life.

                                                This is exactly what I had to do to get relief from gluten bloating.

                                                And once I DID accept that I had to 100% try going gluten-free to see if I would finally see relief from bloating, nausea and tiredness, it was much easier to move forward and implement.

                                                (Right now, there is no definitive diagnosis for non-celiac gluten sensitivity so this is a situation where "the treatment confirms the diagnosis. Read more about diagnosis of non-celiac gluten sensitivity here.)

                                                👌2. Go Gluten-Friendly

                                                You've accepted and committed to getting relief from gluten bloating. Great! Now, let's look at what you're eating and sort that out!

                                                When I first started going gluten-free to get rid of my bloating from wheat, I didn't know where to start.

                                                And I'm a DIETITIAN so you know, you'd think I'd know better?

                                                (Alright, to be fair, I had an IDEA of where to start. I tend to exaggerate for effect???? It would be more accurate to say I was overwhelmed with the prospect of going gluten free - while still cooking meals my family would eat.)

                                                So now I have a good system down pat of what I eat; how I cook and my go-to meals for healthy and easy gluten-free cooking.

                                                If you're you're just starting out though, you need a quick route to success.

                                                You need relief from gluten bloating now.

                                                Here's how I can help you get relief from gluten bloating now: start with my Cheat Sheet of Foods to Avoid!

                                                Getting a handle on your day-to-day eating and getting the MAJOR sources of gluten out of your diet will put you WELL on your way to getting relief from gluten bloating.

                                                And once you've got that down pat, move on to the less obvious sources gluten.

                                                Which brings us to #3...

                                                🤔3. Be on the Lookout for Sneaky Gluten

                                                So you've made the switch to gluten-free bread; rice is your new pasta; and you've found your favourite gluten-free crackers.

                                                That's awesome!

                                                And calls for celebration because you should be feeling a LOT of relief once your bloating goes down.

                                                But if you find you're still having symptoms after a few weeks of going gluten-friendly, check that you're also avoiding the less obvious, and way more sneaky - sources of gluten.

                                                Here's some of the biggest culprits:

                                                • Beer
                                                • Malt Vinegar
                                                • Bouillons
                                                • Salad dressing
                                                • Broths
                                                • Seasonings
                                                • Candy
                                                • Soup and soup mixes
                                                • Deli meats
                                                • Imitation seafood
                                                • Tea (flavoured, usually with barley malt)
                                                • Licorice candy

                                                Most of the foods on the "sneaky list" above come in gluten-free options so you can check those out at your local speciality store or look online.

                                                Sneaky gluten is in so many places you might not even think about! Check out this article on barley and barley-containing ingredients - barley is not gluten free!

                                                Check out this article for tips to avoid sneaky sources of gluten from the Cleveland Clinic here.

                                                🏃‍♂️4. Get Moving

                                                Gluten bloating may be caused by an inflammatory response in the body and exercise is a great way to help combat that inflammation.

                                                Ok, I get it: on the one hand, it may not seem like a good idea to move around too much when you're feeling bloated from gluten but hear me out: you gotta at least try.

                                                Studies have found that just 20 minutes of exercise (the kind that gets your heart rate up) is enough to trigger cells to release hormones that help increase the immune system and decrease inflammation.

                                                Don't have 20 minutes each day?

                                                Break it up into 10 minute shots of exercise throughout your day. Just make it intense enough that it gets your heart rate up.

                                                I love the app Aaptiv because they have a ton of workouts that are short but intense enough that I can feel my heart pumping.

                                                And you don't even NEED an app - a brisk walk does the trick too.

                                                🚰5. Stay Hydrated

                                                Getting and staying hydrated is super important for everyone but it's super important for those of us who live with bloating from gluten intolerance.

                                                Our bodies are about 50-60% water to begin with! And staying hydrated is so important for so many reasons, including our appetite.

                                                In my personal experience for myself and for people I've worked with over the years, hunger or cravings for high carb or high fat foods has been mistaken for mild dehydration.

                                                If you're dehydrated and experiencing cravings for non-gluten free foods, it'll be hard to keep your gluten-friendly diet plan in check.

                                                How to get more water?

                                                We all know that water is super for day-to-day hydration but did you know that many foods have a high concentration of water?

                                                Here are some:

                                                • Pears, plums, peaches, cherries
                                                • Citrus fruits (oranges, lemons, grapefruit)
                                                • Lettuces - ice berg, romaine lettuce
                                                • Celery, cucumber
                                                • Foods that absorb water when cooked for example: oatmeal

                                                💩6. Do a Gut Check

                                                And I don't mean this figuratively, like how you do a "gut check" about a decision at work or if something. I'm talking about your actual bowels.

                                                One sign of a healthy immune system? Healthy poops💩

                                                There is a ton of great research out there about gut health, the importance of healthy bacteria in your gut and tons of research being done on this.

                                                What does it mean for you, right now as you battle pain from gluten bloating? Not that much.

                                                But there is something you can do about. If you don't like what your gut is putting out, here are a few things to explore:

                                                • Take a look at your diet - where can you add more fibre and reduce plain ol' non-fueling carbs
                                                • Try a probiotic supplement on for size
                                                • See #4 and #5 above - move 20 minutes every day and get and stay hydrated (this is also super important when you increase your fibre. You'll need that water to keep things a movin' along.)

                                                👩‍⚕️7. Get Some More Help

                                                I'm here for you if you have gluten intolerance and need to know what to eat and what to do. I've been there and if I can help one person get relief from gluten bloating then I'm a happy camper😄

                                                But sometimes you need even more support - I did. Talk to your doctor or other trusted healthcare professional so you can get the help you need.

                                                Have a clear conversation with them and explain your symptoms.

                                                You deserve relief from gluten intolerance.

                                                Don't wait for years like I did.

                                                When you need to relieve gluten bloating, don't wait another minute. Get relief now.

                                                Sometimes how long after eating gluten that you get symptoms can point to what is going on. Check out this blog post on How Long After Eating Gluten Do Symptoms Start!

                                                ⏲️How long after eating gluten do you feel symptoms?

                                                Usually, you’ll notice the start of symptoms pretty soon after eating gluten.

                                                In the case of non-celiac gluten sensitivity,  symptoms will arise after a few hours or maybe even days after eating gluten.

                                                This has happened to me: once I was feeling absolutely horrible, like flu-ish and suuuuper tired.

                                                So Jason made up some chicken noodle soup, as one does. And I start digging into this mug of completely hot and salty deliciousness.

                                                And it wasn't until a few minutes after I'm slurping away on this lovely soup that I realize-DING.

                                                I'm eating regular noodles! Whoops.

                                                And I felt the effects a couple days later - for me, I'm nauseated and of course, really bloated.

                                                Luckily, as soon as I got back on track with my gluten-free diet, I got the relief I was looking.

                                                In the case of celiac disease, it's different. It could be several hours, days or even weeks.

                                                For wheat allergy, symptoms appear within a few minutes, which is a typical allergic response, sometimes resulting in an anaphylactic reaction.

                                                I hope you find the relief you need as soon as possible!

                                                ~April

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                                                  If you found this helpful, check out these articles on gluten intolerance:

                                                  2 Ingredient Peanut Butter Fudge (Easy Recipe!)

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                                                  Truly the easiest fudge recipe you will ever find! With only 2 simple ingredients, this peanut butter lovers fudge recipe is the perfect dessert for special occasions or anytime you need an easy dessert.

                                                  A plate of easy to make peanut butter fudge.
                                                  This is truly one of the BEST fudge recipes ever. It's a perfect dessert for you and your guests - naturally gluten-free!

                                                  Need a delicious, easy and naturally gluten-free dessert this holiday season?

                                                  OMG look no further. I've got you🙋‍♀️

                                                  This recipe peanut butter fudge has two, yes only TWO ingredients!

                                                  You can easily make this peanut butter fudge with just icing and peanut butter chips - that's it!

                                                  Get into the holiday (and sweet) spirit and make this fudge recipe today😄

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                                                  📝Ingredients for peanut butter fudge

                                                  White icing and peanut butter chips in a bowl.
                                                  One of the hardest parts of this delicious dessert is NOT eating all the peanut fudge after you make it!

                                                  The 2-ingredients you need for this fudge recipe are:

                                                  • Vanilla Frosting - "whipped frosting" or Creamy Vanilla Frosting will work
                                                  • Reese’s Peanut Butter Chips

                                                  🔪How to make peanut butter fudge

                                                  • First, line an 8x8 square baking pan with parchment paper
                                                  Peanut butter chips in a microwave safe bowl.
                                                  Get your peanut butter chips into a microwave safe bowl.
                                                  Melt chips until smooth in the microwave.
                                                  Microwave on high for 2 minutes, pausing every 30 seconds. Be sure to stir the chips so they don’t burn.
                                                  Pouring icing on to a bowl of melted chocolate chips.
                                                  Take the top and foil off the can of frosting and microwave on high for 1 minute.

                                                  Pour the frosting into the bowl with the melted chips. Stir well to combine.
                                                  Peanut butter fudge in a pan before chilling.
                                                  Pour the mixture into the prepared pan and spread even, tapping the pan on the counter to flatten.

                                                  Refrigerate for 4 hours or until firm.

                                                  🙋‍♀️Tips for making peanut butter fudge

                                                  • Parchment paper is a must! Don’t just use nonstick spray on your pan as it doesn’t work. I know this, because I did it and it was so tough to get the fudge out. Parchment paper is the only way to go.
                                                  • Don’t overcook your peanut butter chips or they’ll turn out lumpy. And that will equal lumpy fudge (boo).
                                                  • Be mindful of the type of icing you choose - there's "creamy" or "whipped" icing and although both will work, keep in mind that the moisture content of the icing can affect the end product or at least how long it has to be refrigerated. I've tried both varieties of icing and both worked fine for me
                                                  • Tip on using the vanilla icing - ok so you CAN microwave your icing IF it's not super soft (see photos). If you get the "whipped icing", you don't even have to microwave it and can skip that step.
                                                  A white plate filled with peanut butter fudge.
                                                  This holiday season make one of the easiest recipes out there with major peanut butter flavor! This easy peanut butter fudge recipe is a delicious treat😋

                                                  🔄Substitutions for fudge

                                                  • Swap out the flavor of the chips to change up the flavor of the fudge.
                                                  • If you can find peanut butter frosting, you’re welcome to use that in place of the white frosting for an even bigger peanut butter taste.
                                                  • If you don’t want to use the peanut butter chips, you can use 16 ounces of creamy peanut butter in its place. It didn’t work the greatest with the natural peanut butter, but it worked great with the sugar added peanut butter options. Follow the steps the exact same way when making this substitution.
                                                  • You can also use a 14-ounce can of sweetened condensed milk in place of the frosting, but you'll need to add 2 more ounces of peanut butter chips if you make this substitution.

                                                  🥡Storage and Freezing

                                                  Store fudge in a sealed container in the fridge or cool, dry spot for up to 1 week, or in the freezer for up to 3 months. 

                                                  ❓Why is my peanut butter fudge not firm?

                                                  This is a pretty fool-proof recipe: using frosting instead of sweetened condensed milk or a more traditional recipe with the whole butter/sugar/milk cooking adventure.

                                                  If you're making peanut butter fudge the more traditional way, there could be a few reasons why it's not setting properly and firming up.

                                                  A plate of 2 ingredient peanut butter fudge.
                                                  This recipe for 2 ingredient fudge is a perfect gift for your friends and family to indulge their sweet tooth at Christmas time.

                                                  Here's some reasons why your peanut butter fudge might not be as firm as you'd like:

                                                  1. Temperature Matters: Fudge is all about that temperature game. If your mixture didn't reach the right temperature during cooking, it might not set properly. Use a candy thermometer to make sure you hit that sweet spot (usually around 235-240°F or 113-116°C).
                                                  2. Sugar Syrup Magic: Fudge relies on sugar syrup to set. If your syrup didn't cook long enough, it might not have reached the right consistency. Make sure to let it boil for the recommended time in the recipe.
                                                  3. Peanut Butter Power: Peanut butter adds a creamy texture, but it also contains oil. If your peanut butter is too runny or oily, it can affect the fudge's firmness. Opt for a natural peanut butter with minimal added oils.
                                                  4. Marshmallow Mojo: Marshmallow cream is a fudge superhero, helping with that smooth texture. If you didn't add enough or the right type, it might be causing your fudge to be less firm. Double-check the recipe's marshmallow cream requirement.
                                                  5. Cooling: Fudge needs time to cool and set. If you rushed this step, it might be the reason your fudge isn't holding its shape. Let it chill in the fridge for a few hours or overnight for best results.
                                                  6. Butter Balance: Butter brings that wonderful richness, but too much of it might lead to a softer fudge. Check if your recipe calls for the right butter-to-other-ingredients ratio.
                                                  7. Humidity: Humidity is like the fudge's sneaky nemesis. In humid conditions, fudge might absorb moisture from the air and remain softer. Try making fudge on a dry day or in an air-conditioned environment.

                                                  If you make this 2-ingredient fudge recipe and it's not firming up, it's most likely that the icing and the peanut butter chip mixture hasn't had enough time to chill in the fridge.

                                                  Be sure to let it chill in the fridge for at least 2 hours or if you have the time, leave it in there overnight.

                                                  ​The best part of this 2-ingredient peanut butter fudge is the leftover fudge. It keeps for up to 3 months in the freezer.

                                                  🤫What's the secret to making fudge?

                                                  When making a more traditional fudge recipe, there are some steps that require some careful precision so that the fudge turns out yummy and firm.

                                                  A couple major things to keep in mind are:

                                                  • Temperature: Fudge is all about getting the right temperature. Use a candy thermometer to hit that sweet spot when cooking your sugar mixture. It's usually around 235-240°F (113-116°C). Too low, and your fudge might be gooey; too high, and it could turn into brittle.
                                                  • Stirring enough: sufficient stirring prevents sugar crystals from forming and gives your fudge its creamy texture. But don't go overboard – stop stirring when the mixture's ready to set.
                                                  • Cooling: Let your fudge cool at room temperature for a bit, and then pop it in the fridge to finish setting. Don't rush this step; give it the time it needs to set properly
                                                  • Humidity: Make fudge on dry days or if possible, in air-conditioned spaces to prevent excess moisture from affecting its texture.

                                                  🥶Do you have to refrigerate peanut butter fudge?

                                                  Yes, to properly cool and get the fudge to set properly, you need to refrigerate peanut butter fudge. After getting the mixture of icing and the melted chips into an 8x8 pan lined with parchment paper, put the peanut butter fudge into the fridge to set for about 2 hours (or overnight.)

                                                  For storing fudge, you can keep it in the fridge or on the counter. Just keep it in an air-tight container so it stays fresh.

                                                  I like to keep my fudge cut into small squares, wrapped in an airtight container in the freezer. That way, it stays really fresh and always there when I need a little sweet treat or when I need an easy and quick gluten-free dessert when having friends or family over for dinner.

                                                  This holiday season make one of the easiest recipes out there with major peanut butter flavor! 

                                                  🙋‍♀️What are the ingredients of fudge?

                                                  A more traditional homemade fudge recipe would include a combination of these ingredients:

                                                  • Sugar
                                                  • Butter
                                                  • Milk
                                                  • Chocolate - people use chocolate chips, cocoa powder, or just melt some good ol' chocolate bars
                                                  • Marshmallow Cream - this fluffy goodness isn't just for s'mores. Adding marshmallow cream to fudge gives a smoothness and sweetness to the fudge
                                                  • Vanilla Extract
                                                  • Nuts - optional but nice for some texture and a little crunch
                                                  • Salt - A pinch of salt might seem odd, but it actually enhances the overall flavor, balancing out the sweetness

                                                  Now, making homemade fudge with ingredients like sugar, butter and milk also means you have to make the fudge in a more complicated way - boiling the sugar, butter and milk together; adding the chocolate; cooling it, etc, etc.

                                                  So once of the reasons I love this recipe for 2 ingredient fudge is just that: only TWO ingredients🥳

                                                  Hope you love this peanut butter fudge recipe like we do!

                                                  ~April

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                                                    📖 Recipe

                                                    2-Ingredient Peanut Butter Fudge

                                                    This 2-Ingredient Peanut Butter Fudge is perfect for fixing all those sweets cravings. It’s so rich and decadent, that it only takes a small piece to satisfy you. Quick, easy, and perfect for gifts!
                                                    5 from 4 votes
                                                    Print Pin Rate
                                                    Course: Dessert
                                                    Cuisine: American
                                                    Keyword: easy fudge, fudge
                                                    Prep Time: 5 minutes
                                                    Cook Time: 2 minutes
                                                    Chill time: 2 hours
                                                    Total Time: 2 hours 7 minutes
                                                    Servings: 16 squares
                                                    Author: April Saunders

                                                    Equipment

                                                    • 8x8 Baking Pan
                                                    • Parchment Paper

                                                    Ingredients

                                                    • 16 Ounce White Vanilla Frosting 1 can
                                                    • 10 Ounce Reese’s Peanut Butter Chips 1 bag

                                                    Instructions

                                                    • Line an 8x8 pan with parchment paper. Set aside.
                                                    • Place the peanut butter chips in a medium microwave-safe bowl. Microwave on high for ~2 minutes, pausing every 30 seconds to stir the chips so they don’t burn.
                                                    • Take the top and foil off the can of frosting and microwave on high for 1 minute.
                                                    • Using a rubber spatula, remove the frosting from the container and add it into the bowl with the melted peanut butter chips.
                                                    • Stir well to combine all ingredients.
                                                    • Pour the mixture into the prepared pan and spread even, tapping the pan on the counter to flatten.
                                                    • Place in the fridge for 4 hours or until set.
                                                    • Using a sharp knife, slice the fudge into 1-inch pieces and enjoy!

                                                    Notes

                                                    Yields: About 16 1-Inch Pieces
                                                    Don’t overcook your peanut butter chips or they’ll turn out lumpy.
                                                    Store fudge in a sealed container in the fridge or cool, dry spot for up to 1 week, or in the freezer for up to 3 months.
                                                    If you want thicker fudge, double the recipe or use a smaller pan.
                                                    Not on the icing: if you have the "whipped icing" that's very fluffy, you can skip the step of microwaving the icing. I've tried the whipped icing and it mixes in totally fine to the melted peanut butter chips.
                                                    Nutrition Facts
                                                    2-Ingredient Peanut Butter Fudge
                                                    Amount per Serving
                                                    Calories
                                                    119
                                                    % Daily Value*
                                                    Fat
                                                     
                                                    5
                                                    g
                                                    8
                                                    %
                                                    Saturated Fat
                                                     
                                                    1
                                                    g
                                                    6
                                                    %
                                                    Polyunsaturated Fat
                                                     
                                                    2
                                                    g
                                                    Monounsaturated Fat
                                                     
                                                    1
                                                    g
                                                    Sodium
                                                     
                                                    52
                                                    mg
                                                    2
                                                    %
                                                    Potassium
                                                     
                                                    10
                                                    mg
                                                    0
                                                    %
                                                    Carbohydrates
                                                     
                                                    19
                                                    g
                                                    6
                                                    %
                                                    Sugar
                                                     
                                                    18
                                                    g
                                                    20
                                                    %
                                                    Calcium
                                                     
                                                    1
                                                    mg
                                                    0
                                                    %
                                                    Iron
                                                     
                                                    0.05
                                                    mg
                                                    0
                                                    %
                                                    * Percent Daily Values are based on a 2000 calorie diet.
                                                    Calories
                                                    119
                                                    Nutrition Facts