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Gluten-free, allergy-friendly, whole foods recipes

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Unless otherwise noted, all recipes on this blog are free of gluten, peanuts, soy, corn, tomatoes, potatoes, shellfish, cane sugar, oranges, and yeast. Most recipes are also free of egg, dairy, and tree nuts (if used, reliable substitutions will be provided for these when possible). Check out my recipe index for a full list of recipes by category. 

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Entries in anti-Candida diet (ACD) (201)


Who needs potatoes when you have Parsnip Apple Mash?


I haven't eaten potatoes in almost 4 years. Although I undeniably enjoy the starchy goodness of a potato and the multiplicity of ways to enjoy them, consuming them just isn't worth the allergy-induced joint swelling and digestive discomfort that inevitably results. 

Instead of mourning over the loss of potatoes, I found solace in other starchy vegetables. Sweet potatoes have always reigned supreme over any other true potato in my book, and I enjoyed a reason to romance their sweet, orange flesh. I adopted my mother's love for parsnips and beets at a young age, and explored their versatility further, quickly becoming obsessed with their different yet equally sweet flavors and hearty textures. I explored the glory of the celeriac, the gnarly vegetable that is also known as celery root, and took a liking to its unique, strong flavor. I tried every squash I could get my hands on, and prepared it almost every way I could think of. I mashed cauliflower to use as a topping for shepherd's pie, made creamy pureed soups from turnips, and made french fries out of rutabagas and carrots. 

Truly, I haven't missed potatoes a bit. 

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Allergy-Friendly, Gluten-free Thanksgiving Recipes

Here in the United States, Thanksgiving is fast approaching.  On Thursday the nation will gorge themselves on turkey, stuffing, potatoes, gravy, those pasty dinner rolls and pie. Lots and lots of pie.  For those of us with allergies, such holiday meals can be like obstacle courses. The traditional Thanksgiving fare leaves those of us with multiple dietary restrictions feeling left out at the family table.  

Fear not! Thankfully, there are many delicious ways to keep the spirit of Thanksgiving without sacrificing your diet.   Here are some of my favorite recipes that are perfect for holiday get-togethers and good enough for your very traditional grandma and your picky uncle to enjoy. 

Cashew-Pumpkin Seed Cheese with Apple-Cranberry Sauce



Cabbage-Apple Slaw 



 Pumpkin Coconut Soup



Slow-cooked Pork Shoulder with Sauerkraut, Sweet Potato, and Apple

Main Course 

Who says you need to cook a whole turkey? Try one of these other protein packed options instead.


Paprika Rice

Stuffing Substitutes



 Quick Roasted Kabocha Squash



socca with rosemary and cumin

Breads & Muffins


Sweet Potato Crumble Bars

Pies & Bars


Grain Free Chocolate Chip Cookies with Sea Salt

Other Sweet Treats


Rainbow Curry Chicken Stew

Yummy leftover turkey ideas


Homemade Vanilla Salt, Two Ways

Vanilla Salt

There are all kinds of fancy salts out there for you to blow your paycheck on. Confession: I own many of them

Thankfully, one of my favorite salts is one that I make at home. Vanilla salt couldn't be easier to prepare, and the end result is lovely. I have two methods for creating vanilla salt, yielding different yet equally delightful results. I am sharing both methods with you; try each one and see which fits you best. I use my vanilla salt in baked goods, with fruit, over roasted sweet potatoes or squash, sprinkled over chocolaty desserts, or with roasted or grilled meats (helloooooo pork and chicken). I think you'll like it too. If you decorate the jar with a cute label and a bit of ribbon, you have a wonderful homemade gift. 

Vanilla beans are über-expensive if you buy them one-by-one or in small quantities. The trick is to buy a big bag and split the cost with a friend. A fellow foodie and I split the cost of this 1/2 pound bag of vanilla beans. We each ended up with about 30 beans for only about $13 per person. Sweet deal, right? 

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Cabbage Apple Slaw (gluten-free, vegan, grain-free, ACD)

Cabbage-Apple Slaw

Simple slaws are ideal for every season of the year. They are crunchy and light, yet satisfying and filling, and endlessly adaptable to a variety of seasonal produce. Despite this, my favorite time of year for slaws is late summer and fall, when farmers markets are bursting with fresh, crisp cabbages. The sweet, glistening, unblemished leaves tempt me from every vendor table, and inevitably, I go home with a weighty cabbage in my market basket.

I was inspired to combine my beloved green cabbage with another locally grown favorite, the spectacular Honeycrisp apple. The Honeycrisp was developed by the University of Minnesota's Horicultural Research Center in the 1970s, and has won a devoted following of fans. There are a number of wonderful orchards in the Minnesota and Western Wisconsin that grow this apple, and every year I anticipate the arrival of locally grown Honeycrisps at my farmers market and co-op. The flavor is sweet like honey and slightly tart, and it has a marvelously crisp, juicy texture that is, in my opinion, the sign of a perfect apple. Equally good for eating raw or baking, Honeycrisp is one of my favorite apples, hands down. 

The combination of sweet, fresh cabbage, sweet and tart apple, plump golden raisins, toasted caraway, and a hint of nutmeg in this slaw is magic. It only takes minutes to prepare, and it holds up in the fridge for 2 days without becoming soggy. 

Oh me oh my, autumn tastes so good. 

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Tuna & Chickpea Salad with Olives and Basil (gluten-free, ACD)

a scoop of tuna & chickpea salad over baby greens and edible flowers is a delicious light meal

I like to mix tuna with beans for simple salads. The tuna provides pure protein while the beans provide a mix of protein and complex carbohydrates. Add olive oil for healthy fat, and hooray, you have a versatile framework for a satisfying and nutrient dense meal. Build upon this basic framework by adding any variety of herbs, spices, or other ingredients. 

This time around, I combined tuna and chickpeas with green olives, basil, lime juice, olive oil, and pinch of cayenne pepper.  If you can eat cheese, a bit of crumbled feta in this salad would be really fab. I served it over mixed baby greens for light and nourishing meal, but it would be great served in a brown rice tortilla or a collard leaf for an easy wrap, or served as an open-face sandwich on a slice of your favorite gluten-free bread. 

If you like the looks of this recipe, you might also like these recipes...

Apparently, I like tuna with lime juice!


Tuna & Chickpea Salad with Olives and Basil

Yield: 2-4 servings

This simple salad is a breeze to prepare and very delicious. Serve as a salad on its own, or scoop over greens or use in a wrap. The high protein content balanced with complex carbohydrates and healthy fat makes this a satisfying and nourishing addition to any meal. And it's affordable to boot!

If you have soy allergies, be sure to check the ingredients on your tuna. Many varieties of tuna contain vegetable broth that contains soy. I often buy soy-free water-packed tuna from  the brands Genova, American Tuna (BPA-free can), Wild Planet (BPA-free can), or Natural Value (will be BPA-free soon), or from Trader Joe's (BPA-free can). All of these tunas are packed in water and are dolphin safe. 

  • 1 5-oz. can water-packed tuna (salted or unsalted)
  • 1 15-oz. can chickpeas (approx. 1 3/4 cup)
  • 1/4 small red onion
  • 1 small garlic clove
  • 10 large fresh sweet Italian basil leaves
  • 8 large green olives (pimiento-stuffed or not, your choice)
  • two glugs of extra virgin olive oil
  • juice from 1 lime
  • salt and freshly cracked pepper, to taste
  • 1-2 pinches of cayenne pepper, to taste

Drain tuna and chickpeas, and rinse chickpeas thoroughly. Place in a medium bowl.

To prepare herb and vegetables, peel the onion and garlic then mince, and add to bowl with chickpeas and tuna. Slice basil in a chiffonade, then thinly slice the green olives cross-wise to create rounds. Add basil and olives to bowl and toss ingredients together lightly with a fork. Add olive oil, lime juice, and seasonings, stir to combine with a fork, and adjust seasoning to taste.  Let sit for 5-10 minutes for flavors to meld, then serve. 

Leftovers can be stored in the refrigerator for 3 days. 

HINT: if you want to use this as a sandwich filling or wrap filling, I would recommend lightly mashing the chickpeas before adding the tuna and other ingredients. That way, your chickpeas won't roll right out of your sandwich! A potato masher or a pastry cutter works great for mashing chickpeas, as does a fork.