Oat Milk
Enjoy the creamy goodness of homemade oat milk with this simple recipe. Customize the sweetness and consistency to your liking, and elevate your favorite beverages and recipes with this versatile dairy-free alternative.
Ingredients
- ½ cup gluten-free whole rolled oats
- 3 cups water
- 1 teaspoon honey
- 1/8 tsp salt
Instructions
- Combine all ingredients in a blender and blend for 30 seconds.
- Strain through a fine mesh strainer or cheesecloth, without pushing through.
- Refrigerate for up to 5 days.
Almond Milk
Indulge in the rich flavor and creamy texture of homemade almond milk with this straightforward recipe. With just a few simple ingredients, you can create a dairy-free milk alternative that's perfect for adding to your morning coffee or cereal.
Ingredients
- 1 cup raw almonds, soaked overnight
- 4 cups water, plus more for soaking
- 1 Tbsp honey, optional
- Pinch of salt, optional
Instructions
- Soak raw almonds overnight, drain, and rinse.
- Put almonds, water, and any optional ingredients in blender and blend for 2 minutes.
- Strain through cheesecloth.
- Refrigerate for up to 5 days.
Waffles
Start your morning off right with these fluffy and delicious waffles. Made with rice flour, bananas, and eggs, they're gluten-free and bursting with flavor. Whip up a batch for breakfast or brunch, and enjoy them with your favorite toppings.
Ingredients
- 1 banana
- 2 eggs
- ½ cup water
- 2 Tbsp oil
- 1 tsp baking powder
- 1 ½ cups flour (any combination of rice flour, oat flour, almond flour)
Instructions
- Combine all wet ingredients in a bowl.
- Add dry ingredients and mix well.
- Cook in waffle iron (check when steaming stops).
Granola
Making your own granola at home is not only easy but allows you to customize it to your taste preferences. This recipe yields crunchy clusters of oats with a hint of cinnamon and sweetness from honey, making it a delightful breakfast or snack option. Enjoy it with almond or oat milk for a wholesome and satisfying start to your day.
Ingredients
- 4 cups gluten-free old-fashioned rolled oats (Trader Joe’s has at a reasonable price!)
- ¾ tsp salt
- ½ tsp cinnamon
- ½ cup olive oil (or avocado oil for a milder flavor)
- ½ cup honey
- Optional: 1 cup slivered almonds
Instructions
- Preheat the oven to 350°F and line a rimmed baking sheet with parchment paper.
- In a large bowl, combine the oats, salt, and cinnamon, and mix well. If adding almonds, add them here as well.
- Add the olive oil and honey to the bowl, and mix well to ensure all oats are coated.
- Pour the granola mixture onto the prepared baking sheet and use a spatula or large spoon to pat it into an even layer.
- Bake for 10 minutes, then stir and pat the granola down again.
- Bake for an additional 10 minutes.
- Remove from the oven and let the granola cool completely before breaking it into pieces.
- Store the granola in an airtight container for up to 2 weeks. Enjoy!
Banana Carrot Muffins
These muffins are a wholesome and satisfying treat, perfect for breakfast or a quick snack on the go. Packed with the goodness of bananas, carrots, and oats, they offer a delightful blend of flavors and textures. Whether enjoyed fresh out of the oven or stored in the freezer for later, these muffins are sure to become a family favorite.
Ingredients
- 1 cup rice flour
- ½ cup gluten-free rolled oats
- 1 tsp baking powder
- ½ tsp baking soda
- ½ tsp cinnamon
- 2 medium overripe bananas
- 1 cup grated carrots
- 1/3 cup applesauce
- 2 eggs
- 3 Tbsp honey
- 3 Tbsp avocado oil
- Seeds from ½ vanilla bean (optional)
Instructions
- Preheat the oven to 350°F.
- In a large bowl, combine all the ingredients until just mixed.
- Pour the batter into a greased muffin pan, filling each cavity about 3/4 full.
- Bake for 20-25 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
- Remove the muffins from the oven and allow them to cool in the pan for a few minutes before transferring them to a wire rack to cool completely.
- Once cooled, these muffins can be enjoyed immediately or stored in an airtight container in the freezer for future consumption.
Quinoa Oatmeal
Kickstart your day with a nutritious and satisfying breakfast by trying out this quinoa oatmeal recipe. Made with wholesome ingredients like quinoa, your choice of milk, and a touch of honey, it's a delicious way to fuel your morning.
Ingredients
- ¼ cup quinoa
- ½ cup rice milk, oat milk, or almond milk
- ¾ tsp honey
- Tiny pinch of salt (optional)
Instructions
- Rinse and drain the quinoa.
- In a microwave-safe bowl, combine all ingredients and cover with a lid.
- Microwave for 3 minutes, stir, and microwave for an additional 1 minute.
- Remove and allow to sit for 3 minutes.
- Top with any combination of apple jam, bananas, strawberries, blueberries, slivered almonds, etc.
Hearty Quinoa Oatmeal
For a hearty and wholesome breakfast option, give this quinoa oatmeal variation a try. Packed with protein-rich quinoa, gluten-free oats, and sweetened with honey, it's a delicious and nutritious way to start your day.
Ingredients
- 2/3 cups water
- 2 ½ Tbsp dry quinoa
- 2 Tbsp gluten-free oats
- 1 egg white
- 1 tsp honey
- Dash cinnamon
- 5 strawberries or 10 blueberries
Instructions
- In a saucepan, bring water to a boil.
- Add quinoa and oats, reduce heat, and simmer for about 15 minutes, or until quinoa is cooked and oats are soft.
- In a small bowl, whisk the egg white until frothy.
- Slowly pour the whisked egg white into the simmering oatmeal, stirring continuously, and cook for an additional 2-3 minutes.
- Remove from heat and stir in honey and cinnamon.
- Serve hot, topped with fresh strawberries or blueberries. Adjust sweetness and add additional toppings as desired.
Tuna Salad
This simple and satisfying tuna salad recipe is perfect for a quick and easy meal. With just a few ingredients, it can be enjoyed on its own, stuffed into a tomato, or served with homemade bread or rice flour pita.
Ingredients
- 1 can of tuna
- 1-2 Tbsp of homemade mayonnaise (see recipe in Phase 1)
- Squirt of lemon juice
- Chopped red onions (optional)
- Chopped hardboiled eggs (optional)
- Pepper (optional)
Instructions
- In a bowl, combine the tuna, homemade mayonnaise, lemon juice, chopped red onions (if using), and pepper (if desired).
- Mix until well combined.
- Serve the tuna salad on homemade bread, rice flour pita, or stuff it into a tomato for a refreshing twist.
Air Fryer Tuna Cakes
These air fryer tuna cakes are crispy on the outside and tender on the inside, making them a delicious and healthy option for lunch or dinner. Serve them with rice, bread, or enjoy them on their own! Later, if you choose to reintroduce dairy, add 1 cup of shredded cheese to the mix prior to air frying for a delicious boost.
Ingredients
- 1 can of tuna
- 1 egg
- 1/2 cup of previously cooked and cooled potatoes, mashed (optional, will help patties to hold together better)
- Onion, garlic, and paprika to taste (optional)
Instructions
- In a bowl, combine the tuna, egg, potatoes, and any optional ingredients.
- Form the mixture into patties.
- Preheat the air fryer and grease the basket.
- Place the tuna patties in the preheated, greased air fryer basket.
- Air fry at 390°F for 7 minutes, or until golden brown.
- Serve the tuna cakes with rice, bread, or enjoy them on their own!
Beans
Cooking beans from dry allows you to control the ingredients and customize the flavor to your liking. Soaking is an important step as it reduces the oligosaccharides and makes them easier to digest - super important for those with IBD! Follow these simple steps for perfectly cooked beans that can be used in a variety of dishes throughout the week.
Note: you can make any amount you'd like and just adjust the amount of salt - 1 tsp per cup of dry beans.
Ingredients
- 2 cups dry beans
- Water
- Salt
Instructions
- Add dry beans to a large pot and cover with water, allowing at least two inches of water above the beans. Let them soak overnight.
- The next day, drain and rinse the beans.
- In the same pot, cover the soaked beans with fresh water, ensuring there is at least 2 inches of water above the beans.
- Add salt (1 tsp per cup of original dry beans used).
- Bring the water to a boil, then reduce the heat to a simmer, leaving the pot uncovered.
- Cook the beans for about 1 ½ to 2 hours, checking every 30 minutes until they are tender but not mushy.
- If the beans start to look dry during cooking, add more water as needed.
- Once cooked, season the beans with salt to taste.
- Store the cooked beans in the refrigerator for about a week, ready to be used in your favorite recipes.
Slow Cooker Chicken Chili
This slow cooker chicken chili is hearty, flavorful, and easy to prepare. Packed with protein-rich beans and tender chicken, it's a comforting meal that's perfect for busy weeknights. Serve it over a baked potato for a satisfying dinner option.
If you don't have a slow cooker, just combine all the ingredients, except the chicken, in a pot on the stove, bring to a boil and then reduce to a low simmer for 10 minutes or so. Add cooked chicken at the end and serve!
Ingredients
- 3-4 cups assorted beans (cooked from dry, see previous recipe)
- 1 small onion, chopped
- 1 cup corn (omit if not able to have yet)
- 1 ½ cups salsa (see Phase 1 recipe)
- 2 cups tomato sauce (Phase 1 recipe)
- 2 tsp paprika
- 2 tsp ground cumin
- 1 tsp chili powder
- ½ tsp salt
- ½ tsp garlic powder or 3 cloves, diced
- 2 lbs boneless skinless chicken breasts
Instructions
- In a slow cooker, combine the beans, chopped onion, corn (if using), salsa, tomato sauce, paprika, cumin, chili powder, salt, and garlic powder.
- Place the chicken breasts on top of the mixture.
- Stir gently to combine, then cover the slow cooker with the lid.
- Cook on low for 6-8 hours or on high for 4-5 hours, until the chicken is cooked through and tender.
- Remove the chicken breasts from the slow cooker and shred them using two forks.
- Return the shredded chicken to the slow cooker and stir until well combined.
- Serve the chicken chili garnished with chives, green onions, cilantro, or your favorite toppings.
- Enjoy over a baked potato for a delicious and filling meal.
Quinoa
Quinoa is a versatile and nutritious grain that can be used in a variety of dishes. Follow these simple steps to cook quinoa perfectly every time, resulting in fluffy grains that are ready to be used in salads, soups, or served as a side dish.
Ingredients
- 1 cup quinoa, rinsed
- 1 ¾ cups chicken or vegetable broth
Instructions
- In a pot, combine the rinsed quinoa and chicken or vegetable broth.
- Bring the mixture to a boil over medium heat.
- Once boiling, reduce the heat to low, cover the pot, and simmer for 15 minutes.
- Remove the pot from the heat and let the quinoa sit, covered, for an additional 10 minutes.
- Fluff the quinoa with a fork before serving.
- Enjoy as a side dish or use it as a base for salads or other recipes.
Quinoa Salad with Walnuts
This quinoa salad is a delicious and nutritious meal packed with protein, fiber, and healthy fats. It's a versatile dish that can be customized with your favorite vegetables and toppings. Enjoy it as a satisfying lunch or serve it as a side dish alongside your favorite protein.
Ingredients
- Cooked quinoa
- Avocado, diced
- Red onion, thinly sliced
- Red bell pepper, diced
- Tomato, diced
- Cucumber, diced
- Spinach or lettuce, chopped
- Walnuts, chopped
- Oil and vinegar or lemon dressing
Instructions
- In a large bowl, combine the cooked quinoa, diced avocado, thinly sliced red onion, diced red bell pepper, diced tomato, diced cucumber, and chopped spinach or lettuce.
- Toss the ingredients together until well combined.
- Drizzle the salad with your preferred dressing, such as oil and vinegar or lemon dressing, and toss again to coat.
- Sprinkle chopped walnuts over the top of the salad.
- Serve the quinoa salad immediately as a refreshing and nutritious meal.
Sweet Potato Toast with Toppings
Sweet potato toast is a delicious and healthy alternative to traditional bread. It's easy to make and can be topped with a variety of savory or sweet ingredients for a satisfying snack or meal. Get creative with your toppings and enjoy this nutritious twist on toast.
Ingredients
- Sweet potato, washed and cut into ¼” slices
- Olive or avocado oil
- Salt or pepper (for savory use)
- Toppings ideas:
- Avocado and egg or chicken (for savory use)
- Almond butter, banana and berries, honey, and cinnamon (for sweet use)
Instructions
- Wash the sweet potato and cut it into ¼” thick slices. You can choose to keep the skin on or peel it, depending on your preference.
- Lightly brush each sweet potato slice with olive or avocado oil using a pastry brush.
- Season the slices with salt or pepper if making savory toast, or skip seasoning for sweet toast.
- Place the sweet potato slices in a toaster and toast on high until they are tender when poked with a fork. If they're not tender, repeat the toasting process until they reach the desired texture.
- Allow the sweet potato slices to cool slightly before adding your favorite toppings.
- Top the sweet potato toast with avocado and egg or chicken for a savory option, or with banana, fruit, honey, and cinnamon for a sweet treat.
- Enjoy your sweet potato toast with toppings as a nutritious and satisfying snack or meal.
Oat Flour Tortilla
These oat flour tortillas are a versatile and gluten-free alternative to traditional wheat tortillas. Easy to make and customize, they're perfect for wrapping up your favorite fillings for a delicious and nutritious meal. Enjoy them fresh off the pan or save them for later use.
We like to use them as the base for pizza! Just top with tomato sauce, chicken, and veggies!
Ingredients
- ½ cup oat flour (just blend oats in a blender until you have a coarse sand-like texture)
- 1 cup water
- Optional: add salt and garlic or other seasonings
Instructions
- In a bowl, combine the oat flour and water, stirring until smooth.
- The mixture will continue to thicken as it sits, so you can add more water if needed to achieve the desired consistency.
- Heat a non-stick pan over medium heat.
- Pour a portion of the oat flour mixture onto the hot pan and spread it out into a thin circle using a spoon or spatula.
- Cook the tortilla for several minutes on one side, until it begins to bubble and the edges lift slightly from the pan.
- Carefully flip the tortilla and cook for an additional minute on the other side, until golden brown.
- Remove the tortilla from the pan and repeat the process with the remaining oat flour mixture.
- Allow the oat flour tortillas to cool slightly before using them to wrap up your favorite fillings.
- Enjoy the tortillas fresh off the pan or store them in an airtight container for later use.
Banana Oatmeal Mug Cake
This banana oatmeal mug cake is a quick and easy breakfast or snack that you can make in minutes. Packed with wholesome ingredients like banana, oats, and fresh orange juice, it's a delicious and satisfying treat that's perfect for busy mornings or anytime you need a healthy pick-me-up.
Ingredients
- 1 banana
- 1 egg
- 1/3 cup gluten-free oats, ground into oat flour
- 2 Tbsp fresh squeezed orange juice
- 2 Tbsp olive oil
- ¾ tsp baking powder
Instructions
- In a microwave-safe mug, combine the oat flour and baking powder.
- Add the fresh squeezed orange juice, egg, and olive oil to the mug, and mix well to combine.
- Peel the banana and add it to the mug. Mash the banana into the mixture until well combined.
- Microwave the mug cake on high for 1 ½ minutes. If needed, microwave for an additional 30 seconds until the cake is cooked through.
- Carefully remove the mug from the microwave (it will be hot!) and let the cake cool slightly before enjoying.
Almond Butter Dates
These almond butter dates are a simple and delicious snack that's perfect for satisfying your sweet cravings. With just two ingredients, they're easy to make and naturally sweetened with whole dates and creamy almond butter. Keep a batch in the refrigerator for a quick and healthy treat anytime you need a little energy boost.
For Phase 3 and beyond, roll the filled dates in melted chocolate before refrigerating! Or sub peanut butter for the almond butter.
Ingredients
- Whole dates
- Almond butter
Instructions
- Slice open each date and remove the pit.
- Spoon a small amount of almond butter into the center of each date, filling the cavity left by the pit.
- Once all the dates are filled, place them in the refrigerator to chill until the almond butter firms up.
- Enjoy these almond butter dates as a delicious and nutritious snack anytime you need a little sweetness in your day.
Carrot Apple Muffins
These gluten-free carrot apple muffins are a tasty treat with a nutritious twist. Grated carrots and apples add both moisture and natural sweetness to the batter. Rice flour forms the gluten-free foundation, while a dash of cinnamon and other spices brings warmth and depth to the flavor profile. Bake a batch and enjoy these delightful muffins for breakfast or as a wholesome snack.
Note: Because they are a bit high in sugar, limit to one per day.
Ingredients
- 1 cup sugar
- 3 eggs
- 1 cup avocado oil
- 2 ½ cups rice flour
- 2 ½ tsp baking soda
- 1 1/3 tsp salt
- 2 tsp cinnamon
- 2 medium carrots, grated
- 1 medium apple, grated
Instructions
- Preheat the oven to 400°F and prepare a muffin tray.
- In a large bowl, whisk together sugar, eggs, and oil.
- Add rice flour, baking soda, salt, and cinnamon. Whisk until combined.
- Stir in grated carrots and apples.
- Fill muffin tray with the thick batter.
- Bake for about 20 minutes or until a toothpick inserted into a muffin comes out clean. Allow the muffins to cool before serving.