Blog

Healthy Kale Broccoli Salad with Apple Cider Vinegar Dressing

Sep 15, 2023 · 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😄

[feast_advanced_jump_to]

🥗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!

📝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.

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.

**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 Salads →

Want more?

Sign-up to get all the healthy and gluten-free recipes delivered straight to your inbox each week.

"*" indicates required fields

📖 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!

5 from 1 vote

Print Pin Rate

Course: Salad

Cuisine: American

Keyword: easy kale salad, kale salad

Prep Time: 10

Cook Time: 5

Total Time: 15

Servings: 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

Saturated Fat

Trans Fat

0.002

Polyunsaturated Fat

Monounsaturated Fat

Sodium

134

Potassium

527

Carbohydrates

Fiber

Sugar

Protein

Vitamin A

4816

Vitamin C

Calcium

172

Iron

* Percent Daily Values are based on a 2000 calorie diet.

Calories

167

Nutrition Facts

Is Sponge Candy Gluten-Free? (eat only THIS kind!)

Sep 10, 2023 · 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

Sugar: Granulated sugar is the main sweetener used in sponge candy.
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.
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.
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!)
Flavorings: Vanilla extract or other flavorings may be added to boost the flavor.

🙋‍♀️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

Want more?

Sign-up to get all the healthy and gluten-free recipes delivered straight to your inbox each week.

"*" indicates required fields

🙋‍♀️More Resources to Check Out

Is Raisin Bran Gluten-Free? (Is this cereal healthy?)

Sep 6, 2023 · 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:

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.
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💃
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.
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🥣
Gluten-Free Rice Cereal: Look for gluten-free rice cereal options and add your own raisins or dried fruits for that fruity twist.
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.
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".

🍞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

🍑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

Want more?

Sign-up to get all the healthy and gluten-free recipes delivered straight to your inbox each week.

"*" indicates required fields

~April

Greek Yogurt Cream Cheese Dip Recipe

Sep 5, 2023 · 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 in a bowl. — Gather all the ingredients.

🔄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

Want more?

Sign-up to get all the healthy and gluten-free recipes delivered straight to your inbox each week.

"*" indicates required fields

📖 Recipe

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 1 vote

Print Pin Rate

Course: Appetizer, Snack

Cuisine: American

Keyword: dip, vegetable dip

Prep Time: 10

Servings: 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

Saturated Fat

Trans Fat

0.002

Polyunsaturated Fat

Monounsaturated Fat

Cholesterol

Sodium

630

Potassium

443

Carbohydrates

Fiber

Sugar

Protein

Vitamin A

586

Vitamin C

Calcium

261

Iron

* Percent Daily Values are based on a 2000 calorie diet.

Calories

206

Nutrition Facts

Is Starbucks Pumpkin Spice Latte Gluten-Free? (2023 menu)

Aug 30, 2023 · 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!

[feast_advanced_jump_to]

✅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.

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

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.

🚫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".

🍞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!

🙋‍♀️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.

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

Want more?

Sign-up to get all the healthy and gluten-free recipes delivered straight to your inbox each week.

"*" indicates required fields

Is Milky Way Gluten Free? (Only Grab This Chocolate!)

Aug 27, 2023 · 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.

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 ingredient*s! 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 adde*d. 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.

🥖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".

🍞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

Want more?

Sign-up to get all the healthy and gluten-free recipes delivered straight to your inbox each week.

"*" indicates required fields

Best Roasted Tenderstem Broccoli Recipe

Aug 25, 2023 · 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.

🔪How to Cook Tenderstem Broccoli

Pre-heat oven to 425F. Place broccolini on a covered baking tray.

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!

🥣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.

🔪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.

🥦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.

🙋‍♀️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:

Cast Iron Skillet Whole Roasted chicken and basmati rice
A piece of Cast Iron Skillet Salmon with quinoa or,
Go for a burger (protein + carb)! Try my fave: The BEST Cast Iron Skillet Burgers (EASY RECIPE)

🥦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🍕

Want more?

Sign-up to get all the healthy and gluten-free recipes delivered straight to your inbox each week.

"*" indicates required fields

📖 Recipe

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!

5 from 4 votes

Print Pin Rate

Course: Side Dish

Cuisine: American

Keyword: broccoli, roasted vegetables

Prep Time: 5

Cook Time: 25

Total Time: 30

Servings: 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

% Daily Value*

Fat

Saturated Fat

0.5

Polyunsaturated Fat

0.4

Monounsaturated Fat

Sodium

599

Potassium

Carbohydrates

Fiber

Sugar

Protein

Vitamin A

1007

Vitamin C

Calcium

Iron

* Percent Daily Values are based on a 2000 calorie diet.

Calories

Nutrition Facts

Does Rice Have Gluten? (Safe for Gluten-Free Diets!)

Aug 22, 2023 · 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!

[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!

📝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.

🌾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

Want more?

Sign-up to get all the healthy and gluten-free recipes delivered straight to your inbox each week.

"*" indicates required fields

More Resources

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)

Aug 20, 2023 · 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

*Think you might be gluten intolerant? Then grab this cheat sheet to cut out the gluten today - don't wait!*

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 this cheat sheet so you know where to cut out the gluten today. 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

Gluten Intolerance Symptom Checklist (PDF)

✅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:

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.
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.
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.
Joint Pain: Gluten intolerance can sometimes lead to joint pain or stiffness, resembling symptoms of arthritis.
Skin Issues: Skin problems like eczema, rashes, or a condition called dermatitis herpetiformis (itchy, blistering skin rash) might pop up due to gluten intolerance.
Mood Swings: Some individuals experience mood shifts like anxiety, depression, or irritability as a response to gluten intake.
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.
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.

🫢What are uncommon symptoms of gluten sensitivity?

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.
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.
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.
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.
Aphthous Ulcers: These are those pesky little mouth ulcers that pop up out of nowhere. They might be an uncommon clue to gluten sensitivity.
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.
Fibromyalgia-like Symptoms: Some people with gluten sensitivity experience symptoms similar to fibromyalgia, including muscle pain, tender points, and fatigue.
Depression and Anxiety: These mental health symptoms might be unexpected signs of gluten sensitivity. Keep track if they seem linked to gluten intake.
Autoimmune Issues: Gluten sensitivity might trigger or exacerbate autoimmune conditions, causing a range of symptoms that might not immediately point to gluten.
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:

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.
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.
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.
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.
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.
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.
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.
Stress and Anxiety: Sometimes, emotional stress or anxiety can cause digestive symptoms that might be mistaken for gluten sensitivity.
Other Health Conditions: Conditions like thyroid disorders or hormonal imbalances can mess with your digestion and cause symptoms similar to gluten intolerance.
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.

❓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 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!)

❣️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.

**Get started with gluten-free eating now. Then grab this cheat sheet to cut out the gluten today - don't wait!**

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!

Start with this list of Foods to Avoid for Gluten Intolerance so that you can get the majority of gluten out of your diet ASAP.

🔄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

If you're ready to go gluten-free, grab this list of foods to avoid and cut them out now.

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🙋‍♀️

Want more?

Sign-up to get all the healthy and gluten-free recipes delivered straight to your inbox each week.

"*" indicates required fields

~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

Aug 20, 2023 · Leave a Comment

How to get rid of gluten bloating is easy when you know where to start. Feel better fast with these 7 easy steps!

[feast_advanced_jump_to]

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.

In this article, I list the 7 Ways to Beat the Bloat Fast and show you how to relieve gluten bloating.

And never get it back!

📝Steps 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!

Bloated after eating and don't know why? Grab this cheat sheet list of foods to cut out STAT and get relief now.

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.

**Make sure you cut out these foods so that you don't suffer from gluten bloating anymore! Get your copy of the list of foods to cut out here.**

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

Want more?

Sign-up to get all the healthy and gluten-free recipes delivered straight to your inbox each week.

"*" indicates required fields

If you found this helpful, check out these articles on gluten intolerance:

2 Ingredient Peanut Butter Fudge (Easy Recipe!)

Aug 19, 2023 · Leave a Comment

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.

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😄

[feast_advanced_jump_to]

📝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.

🔄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:

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).
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.
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.
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.
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.
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.
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

Want more?

Sign-up to get all the healthy and gluten-free recipes delivered straight to your inbox each week.

"*" indicates required fields

📖 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!

No ratings yet

Print Pin Rate

Course: Dessert

Cuisine: American

Keyword: easy fudge, fudge

Prep Time: 5

Cook Time: 2

Chill time: 2

Total Time: 2 7

Servings: 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

Saturated Fat

Polyunsaturated Fat

Monounsaturated Fat

Sodium

Potassium

Carbohydrates

Sugar

Calcium

Iron

0.05

* Percent Daily Values are based on a 2000 calorie diet.

Calories

119

Nutrition Facts

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

Aug 10, 2023 · 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 or refined sugars here, just an easy to make and yummy baked oatmeal, perfect for a healthy breakfast in the morning.

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 with this soft baked oatmeal with juicy peaches for an absolutely delicious breakfast.

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

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 hard (no cereal, no bread?!)

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

[feast_advanced_jump_to]

For more gluten-free breakfast ideas that you can make ahead, definitely check out this recipe for Healthy Gluten Free Banana Bread with White Beans, these Healthy Cranberry Oatmeal Muffins or this recipe for Gluten-Free Oatmeal Breakfast Bars with Chocolate.

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 and is my 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 - helps with a little rising of the oatmeal
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

Dry ingredients in a bowl. — **In a medium bowl, combine the oats, oat flour, baking powder, salt, and cinnamon**

Peach oatmeal in a bowl before baking. — **In a medium bowl, combine the oats, oat flour, baking powder, salt, and cinnamon**

Serve this baked oatmeal warm with sliced peaches on top

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 are no eggs or milk.***

🔄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 also use honey to sweeten it. 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.

With regular peanut butter, the taste is similar but it's not as soft and for my taste, it gets too dry.

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.

🍽️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

Want more?

Sign-up to get all the healthy and gluten-free recipes delivered straight to your inbox each week.

"*" indicates required fields

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 and copy was updated and the post was re-published on September 5th, 2022.

📖 Recipe

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 5 votes

Print Pin Rate

Course: Breakfast

Cuisine: American

Keyword: baked oatmeal, breakfast, oatmeal

Prep Time: 10

Cook Time: 40

Total Time: 50

Servings: 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
½ teaspoon salt
1 teaspoon cinnamon
½ cup applesauce, unsweetened
⅓ cup peanut butter, natural
¼ cup maple syrup
2 cups peaches, diced

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 or whisk.
Using a spatula, scrape the combined dry and wet ingredients out of the bowl into the prepared pan. It is 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 40 - 45 minutes or until an inserted toothpick comes out fairly clean.
Remove from the oven and let cool for about 5 - 10 minutes.
Serve warm with sliced peaches on top and Greek yogurt if you want.

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 Facts

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

Amount per Serving

Calories

265

% Daily Value*

Fat

Saturated Fat

Polyunsaturated Fat

Monounsaturated Fat

Sodium

279

Potassium

294

Carbohydrates

Fiber

Sugar

Protein

Vitamin A

174

Vitamin C

Calcium

Iron

* Percent Daily Values are based on a 2000 calorie diet.

Calories

265

Nutrition Facts

Gluten Free Pumpkin Cookies

Aug 5, 2023 · Leave a Comment

These Gluten-Free Pumpkin Cookies are deliciously delightful way to welcome fall🍂 These pumpkin cookies are healthier than most other recipes out there with less sugar, no cream cheese, no icing and MORE pure canned pumpkin. These pumpkin cookies are also soft and chewy - each bite is packed with fresh pumpkin and a hint of sweetness from the dark chocolate chips.

Stack Gluten Free Pumpkin Cookies. — **These gluten-free pumpkin cookies are soft and sweet (but not too sweet!)**

Gluten free pumpkin cookies are calling your name!

What better way to welcome fall and pumpkin season over all with some soft pumpkin cookies🎃

[feast_advanced_jump_to]

In my house, we've got all things pumpkin going once October hits: Pumpkin candles, pumpkin decor and pumpkin cookies.

Pumpkin everything!

In my quest for a soft, chewy and moist yet healthier pumpkin cookie than most other recipes out there, I had many failed attempts to get it right.

But finally, I got the ratio of pumpkin purée to flour where it needed to be and...

...ka-plow!

These gluten-free pumpkin cookies are now here😄

A white plate filled with pumpkin cookies. — ***Get your butter to room temperature for best results when making these these gluten-free pumpkin cookies.***

If you're looking for a pumpkin cookie that doesn't have icing or cream cheese BUT you still want a cookie - aka a sweet, delicious pumpkin cookie - then this recipe is for you.

Have extra canned pumpkin to use up? Pumpkin lovers unite with more pumpkin recipes like these:

Healthy Gluten-Free Pumpkin "Scones"