GLUTEN SUGAR DAIRY FREE LIFESTYLE

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GLUTEN SUGAR DAIRY FREE LIFESTYLE Hello, I am Michelle! You may be a reader of mine or maybe this is your first time meeting me. Since I don t know, let me introduce myself!

3 GLUTEN SUGAR DAIRY FREE LIFESTYLE Hello, I am Michelle! You may be a reader of mine or maybe this is your first time meeting me. Since I don t know, let me introduce myself! I am a foodie, chef, life coach, motivational speaker and best selling author. Most importantly, I had to become gluten, sugar, dairy free for medical reasons. When that happened, I struggled to learn all I could about those ingredients, what they did to the body and find tasty food I could eat. At first I felt alone, confused, frustrated and then just upset. There was so much information out there, but a lot of it conflicting and confusing.! I saw scarcity in everything. I saw what I could not eat rather than the bounty that was out there. I also had spent my adult life depending on cheese as a meal and ready made food products for ease. I could do that no longer! One day I was feeling sorry for myself because I could not have my favorite dish: beef stroganoﬀ. No sour cream, noodles, cream Then I got fired up. I decided to recreate all my old favorite dishes into new gluten, sugar, dairy free ones! I wanted to use familiar aﬀordable ingredients and have them taste good. I have been doing that since that day and every week post new recipes on my website. My website: Gluten Sugar Dairy Free LifeStyle launched with just a handful of recipes and a few articles I had written on the benefits of diﬀerent herbs. It was a hobby at the time. Then I created a FaceBook page and everything changed. People began asking me how to avoid gluten, sugar and/or dairy. They wanted to know how to make certain things and many asked me to convert recipes for them. Soon I was spending lots of time doing this and I had an idea to teach a live webinar style class that would answer these questions and more. Now I teach over a dozen diﬀerent classes from topics like Salad Dressings, Slow Cooker Cooking, Cooking 101, 5 Ingredients 15 Recipes and many more. I also teach an intensive 8 part course called GSDF Basics. I teach live online and oﬀer video courses. What I have learned over the years is that most people wanted to learn how to cook. How to cook real and healthy food. Most of my students have relied on fast food solutions that they can no longer eat. 2

4 LUCTUS I teach them to cook but also lots of systems to make it easy, quick, affordable and tasty. GSDF has become more than a recipe site, it is about community and education. I soon wrote the first hand book on living GSDF that included systems, what to have on hand, conversions and substitutions. I then published the GSDF Big Book of Recipes with over 150 easy recipes that use affordable familiar ingredients. I just came out with the GSDF Slow Cooker Cookbook with over 75 delicious healthy recipes. We work with different groups of alternative health care providers that send their clients to us after they are told to become gluten, sugar and/or dairy free so that we can make it easier on their clients. We have a special Start Here page with video, information and a mini digital handbook for our new guests. My membership group gets one new class a month tailored to the needs of the group, access to the video replays of all past classes, access to all new classes and text support with me. Thank you for downloading our digital ebook! We love to give you taste tests to try and information to help you! Click Here for more information about GSDF and if you have questions, just send us an . Thank you for downloading this ebook! From My Kitchen Table to Yours, Michelle DeBerge What I had been looking for when I first had to restrict my diet, I actually created. We have online support groups, classes, lectures, guest speakers, lots of information and of course recipes and cooking books! 3

5 GSDF ITALIAN FRESH TASTY MEAL Italian Zucchini Rolls Mixed Green Salad with Creamy Italian Dressing Italian Chicken Sausage Skillet Hasselback Sweet Potatoes

SAVORY MEAL 2 ITALIAN ITALIAN ZUCCHINI ROLLS These zucchini rolls are stuffed with bacon and a mix of cashew cream, sun dried tomatoes and basil. A perfect start to this Italian savory meal!

6 SAVORY MEAL 2 ITALIAN ITALIAN ZUCCHINI ROLLS These zucchini rolls are stuffed with bacon and a mix of cashew cream, sun dried tomatoes and basil. A perfect start to this Italian savory meal! DIRECTIONS: 3 small zucchini, 14 thin slices bacon 1 cup cashew cream ½ cup sun-dried tomatoes, drained and minced INGREDIENTS Makes 4 Servings 4 tablespoons balsamic vinegar ½ cup fresh basil, minced 700 Calories/Serving Time: 25 Minutes 4 basil leaves, sliced into strips Preheat oven to 400 degrees F. Using a veggie peeler or mandolin, slice the zucchini into very thin strips. Place them in a bowl and add the vinegar making sure to coat the zucchini ribbons on all sides. Let it rest in the liquid for 10 minutes. In a grill pan or on the grill over medium high heat, quickly grill them on each side 2 minutes. They will only be slightly cooked. Place the bacon on a sheet tray spread out and not touching. Cook until done but not too crisp, they need to be soft. 5-7 minutes. Put on paper towels to drain. Let cool for 5 minutes. In a bowl mix the cashew cream, basil and sundries tomatoes. Place a zucchini ribbon on a cutting board, lay a piece of bacon on top of it. Then top the bacon with cashew cream mix, smoothing it over the bacon with a spoon. Roll up the zucchini ribbons and hold them closed with a tooth pick. Top with basil strips.

SAVORY MEAL 2 ITALIAN MIXED GREEN SALAD WITH CREAMY ITALIAN DRESSING A nice mix of baby lettuce, cherry tomatoes and olives tossed in creamy Italian dressing is a great second

1/4 cup mayonnaise 3 tablespoons red wine vinegar 2 tablespoons olive oil 1 teaspoon Italian seasoning 1 small garlic clove 1/4 teaspoon salt1 tablespoon chopped parsley 4 cups

7 SAVORY MEAL 2 ITALIAN MIXED GREEN SALAD WITH CREAMY ITALIAN DRESSING A nice mix of baby lettuce, cherry tomatoes and olives tossed in creamy Italian dressing is a great second course to this Italian savory meal! DIRECTIONS INGREDIENTS Add the mayo, vinegar, olive oil, Italian seasoning salt and parsley to the blender and blend. 1/4 cup mayonnaise 3 tablespoons red wine vinegar 2 tablespoons olive oil 1 teaspoon Italian seasoning 1 small garlic clove 1/4 teaspoon salt1 tablespoon chopped parsley 4 cups mixed greens 1 cup cherry tomatoes 1/2 cup olives In a large salad bowl put the mixed greens, drizzle the dressing over and toss. Plate the salad with the cherry tomatoes and olives. Serves 4 Prep 15

SAVORY MEAL 2 ITALIAN ITALIAN CHICKEN SAUSAGE SKILLET This is a quick savory dish that is full of flavor from the veggies, garlic, sausage and fresh basil.

8 SAVORY MEAL 2 ITALIAN ITALIAN CHICKEN SAUSAGE SKILLET This is a quick savory dish that is full of flavor from the veggies, garlic, sausage and fresh basil. DIRECTIONS 1 pound Italian chicken sausage, cut into 1-inch pieces 2 red bell peppers, cut into strips 1 large yellow onion, sliced INGREDIENTS 2 cloves garlic, minced 2 tablespoons coconut oil 6 fresh basil leaves, cut into strips Add 1 tablespoon coconut oil to a medium skillet over medium high heat. Add the sausage and brown on each side, about 3-4 minutes. Remove and set aside. Add 1 tablespoon coconut oil to same skillet and add the peppers, onions and garlic. Cook over medium heat until tender and cartelized, about 10 minutes. Add the sausage back into the pan and heat through. Serves 4 Prep 15 minutes Cook 15 minutes

SAVORY MEAL 2 ITALIAN HASSELBACK SWEET POTATO These are crispy, tender and full of flavor. They compliment the skilled chicken sausage very well with their flavor of garlic and fresh thyme.

9 SAVORY MEAL 2 ITALIAN HASSELBACK SWEET POTATO These are crispy, tender and full of flavor. They compliment the skilled chicken sausage very well with their flavor of garlic and fresh thyme. DIRECTIONS: INGREDIENTS Heat the oven to medium sweet potatoes 1 tablespoon coconut oil, melted 2 cloves garlic, finely minced or grated on microplane 1 teaspoon fresh thyme leaves, pulled off the stalk ½ teaspoon salt ¼ teaspoon fresh ground black pepper Wash and dry the potatoes. Then make a series of ⅛-inch slices along each potato slicing only ⅔ of the way through. Mix together the other ingredients in a bowl. Rub the potatoes with the mixture making sure to get between the slices and put on a baking sheet. Serves 4 Prep 10 minutes Cook 50 minutes Place in the oven and bake for 25 minutes. Pull out of the oven and fan the slices to separate them from each other. Bake another 25 minutes until they are crispy on the outside and tender on the inside.

10 Hello, I am Michelle! You may be a reader of mine or maybe this is your first time meeting me. Since I don t know, let me introduce myself! I am a foodie, chef, life coach, motivational speaker and best selling author. Most importantly, I had to become gluten, sugar, dairy free for medical reasons. When that happened, I struggled to learn all I could about those ingredients, what they did to the body and find tasty food I could eat. At first I felt alone, confused, frustrated and then just upset. There was so much information out there, but a lot of it conflicting and confusing.! I saw scarcity in everything. I saw what I could not eat rather than the bounty that was out there. I also had spent my adult life depending on cheese as a meal and ready made food products for ease. I could do that no longer! One day I was feeling sorry for myself because I could not have my favorite dish: beef stroganoff. No sour cream, noodles, cream Then I got fired up. I decided to recreate all my old favorite dishes into new gluten, sugar, dairy free ones! I wanted to use familiar affordable ingredients and have them taste good. I have been doing that since that day and every week post new recipes on my website. My website: Gluten Sugar Dairy Free LifeStyle launched with just a handful of recipes and a few articles I had written on the benefits of different herbs. It was a hobby at the time. Then I created a FaceBook page and everything changed. People began asking me how to avoid gluten, sugar and/or dairy. They wanted to know how to make certain things and many asked me to convert recipes for them. Soon I was spending lots of time doing this and I had an idea to teach a live webinar style class that would answer these questions and more. Now I teach over a dozen different classes from topics like Salad Dressings, Feeding Kids with Allergies, Cooking 101, 5 Ingredients 15 Recipes and many more. I also teach an intensive 8 part course called GSDF Basics. What I have learned over the years is that most people wanted to learn how to cook. How to cook real and healthy food. 9

11 Most of my students have relied on fast food solutions that they can no longer eat. I teach them to cook but also lots of systems to make it easy, quick, affordable and tasty. GSDF has become more than a recipe site, it is about community and education. I soon wrote the first hand book on living GSDF that included systems, what to have on hand, conversions and substitutions. I then published the GSDF Big Book of Recipes with over 150 easy recipes that use affordable familiar ingredients. I just came out with the GSDF Slow Cooker Cookbook with over 75 delicious healthy recipes. We work with different groups of alternative health care providers that send their clients to us after they are told to become gluten, sugar and/or dairy free so that we can make it easier on their clients. We have a special Start Here page with video, information and a mini digital handbook for our new guests. lectures, guest speakers, lots of information and of course recipes and cooking books! My membership group gets one new class a month tailored to the needs of the group, access to the video replays of all past classes, access to all new classes and text support with me. Thank you for downloading our digital ebook! We love to give you taste tests to try and information to help you! Click Here for more information about GSDF and if you have questions, just send us an . Thank you for downloading this ebook! From My Kitchen Table to Yours, Michelle DeBerge What I had been looking for when I first had to restrict my diet, I actually created. We have online support groups, classes, 10

12 ABOUT THE AUTHOR Michelle E. DeBerge is a Foodie, Chef, Professional Life and Wellness Coach, Motivational Speaker, Best Selling Author and the founder of GSDF. She blends spirituality, experience, lifestyle, health, wellness and coaching together to create unique programs for her clients and audience. Michelle uses her own experience of a serious health scare, her recovery, her discovery and study with some of the world s top experts in nutrition, diet and health to form the foundation for health and wellness programs. Gluten Sugar Dairy Free LifeStyle 11

13 GSDF MEDITERRANEAN MAKE YOUR MEAL ON THE GRILL! Mediterranean Style Deviled Eggs Grilled Mackerel with Lemon and Rosemary Grilled Garlic Tomatoes Lemony Quinoa Tabouli

SAVORY MEAL 1 MEDITERRAN MEDITERRANEAN DEVILED EGGS A delicious start to your meal. These eggs have capers, kalamata olives, sun dried tomatoes and fresh basil inside of them.

14 SAVORY MEAL 1 MEDITERRAN MEDITERRANEAN DEVILED EGGS A delicious start to your meal. These eggs have capers, kalamata olives, sun dried tomatoes and fresh basil inside of them. DIRECTIONS: 6 large eggs ⅓ cup mayonnaise ½ teaspoon dijon mustard 2 teaspoons capers, minced INGREDIENTS Serves 6 Prep 15 minutes Cook 5 minutes 2 teaspoons kalamata olives, pitted and minced 2 teaspoons sun dried tomatoes, minced 2 Tablespoon fresh basil, minced Place eggs in a small saucepan and cover with cold water water. Bring to a boil over medium high heat, cover and turn off the heat. Let the eggs sit for 10 minutes. Remove the eggs from the water and let cool. Peel the eggs carefully. Slice the eggs in half, remove the yolks and put in a medium bowl. Mash the eggs with a fork. In a mini food process or blender, add the rest of the ingredients and blend until smooth. Mix the mayo mixture well with the egg yolks until creamy and spoon the mix into the egg white halves.

15 SAVORY MEAL 1 MEDITERRAN GRILLED MACKEREL WITH LEMON AND ROSEMARY Fresh herbs is what makes this fish special. Grilling it makes it crispy and charred on the outside and flakey tender on the inside with tons of flavor. Trout can be substituted. DIRECTIONS: 2 fresh mackerels, cleaned, scaled and gutted, tail and head left on INGREDIENTS freshly ground black pepper 1 small bunch fresh dill. Score your fish on each side with a knife 3-4 times. Make a paste of the rosemary, salt and lemon zest. The best way to do this is with a mortar and pestle. If you do not have one you can do it in a food processor scraping down the sides or a high speed blender. Zest of 2 lemons, slice lemon thin after testing 1 small bunch fresh parsley 2 tablespoons coarse sea salt 6 sprigs of rosemary, leaves picked Serves 4 Prep 5 minutes Cook 10 minutes 2 tablespoons coconut oil Put ½ of each bunch of parsley and dill into the inside of the fish. Add the lemon slices into the insides of each fish also. Then rub the outside with the coconut oil. Then smear the rosemary, lemon zest paste all over the outside of the fish and into the score marks.

16 Put on BBQ and cook until nice crispy and charred on the outside and flakey on the inside. About 5 minutes each side. Let rest 5 minutes. Then remove the herbs and lemon slices and serve. Note: You can use trout instead of mackerel. 15

SAVORY MEAL 1 MEDITERRAN GRILLED GARLIC TOMATOES Grilled Garlic Tomatoes sprinkled with fresh thyme makes a simple but flavorful side dish to the grilled mackerel. Grilling them adds tons of flavor.

17 SAVORY MEAL 1 MEDITERRAN GRILLED GARLIC TOMATOES Grilled Garlic Tomatoes sprinkled with fresh thyme makes a simple but flavorful side dish to the grilled mackerel. Grilling them adds tons of flavor. DIRECTIONS: INGREDIENTS Cut the tomatoes in half crosswise and sprinkle with salt and fresh ground black pepper. 4 ripe tomatoes 6 cloves garlic, minced 2 tablespoons fresh thyme leaves 2 tablespoons coconut oil ½ teaspoon salt fresh ground black pepper In a small frying pan, heat the oil over medium heat and add the garlic. Cook the garlic for 1-2 minutes stirring, or until it is done and soft. Transfer the garlic and oil to small dish. Heat up the grill on high heat. Oil the grill and place the tomatoes cut side down and cook for 4 minuets. Serves 4 Prep 10 minutes Cook 10 minutes Gently turn over and top each tomato with some of the garlic and oil mixture. Cook for another 3 minutes. Remove and plate gently, sprinkle with the ½ teaspoon of salt and top with the fresh thyme leaves.

SAVORY MEAL 1 MEDITERRAN LEMON QUINOA TABOULI Lemon Quinoa Tabouli is a perfect side dish to go with the roasted fish and tomatoes. It has parsley, tomato and cucumber for crunch and flavor.

18 SAVORY MEAL 1 MEDITERRAN LEMON QUINOA TABOULI Lemon Quinoa Tabouli is a perfect side dish to go with the roasted fish and tomatoes. It has parsley, tomato and cucumber for crunch and flavor. A perfect compliment. DIRECTIONS 1/3 cup good organic virgin olive oil 1/3 cup fresh squeezed lemon juice 1 clove of garlic minced 1/2 cup packed mint leaves 1/2 teaspoon fresh ground black pepper INGREDIENTS Serves 4 Prep 15 minutes 3/4 teaspoon salt 3 green onions Cook 15 minutes 1 bunch parsley 3 large roma tomatoes 1/2 english cucumber 1 cup uncooked quinoa First make the dressing by combining the olive oil, lemon juice, garlic, mint, salt and pepper in a blender. Pour into a large mixing bowl and set aside. Cook the quinoa according to package directions. It is usually 1 cup quinoa to 2 cups of water. Bring to a boil, cover and simmer minutes. As soon it is done, immediately put the hot quinoa into the dressing and mix well. This way the quinoa will soak up all of the flavor. Set aside to cool. Finely chop the parsley and the green onions and put into a bowl. Cut the cucumber and take out the seeds. Chop and add to the bowl. Seed the tomatoes and dice, add to the bowl. Stir together gently. Add this mixture to the cooled quinoa mixture and toss gently. Cover and refrigerate for at least an hour so the flavors come together. I like to make this a day ahead.

GLUTEN SUGAR DAIRY FREE VEGETARIAN DISHES

GLUTEN SUGAR DAIRY FREE VEGETARIAN DISHES GSDF VEGETARIAN GLUTEN SUGAR DAIRY FREE Hello, I am Michelle! You may be a reader of mine or maybe this is your first time meeting me. Since I don t know, let