Gluten-free Dairy-free Food List

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2 Gluten-free Dairy-free Food List VEGETABLES WHOLE GRAINS kale sweet potatoes or yams eggplant collard greens potatoes (all varie?es) kabocha squash spinach carrots sugar pie pumpkin chard beets onions cabbage acorn squash garlic broccoli budernut squash shallots leaf leduce zucchini leeks cauliflower delicata squash mushrooms green beans spaghee squash bell peppers asparagus tomatoes avocado apples cherries grapes bananas mangoes apricots plums peaches nectarines strawberries organic, grass-fed beef organic, freerange chicken breasts organic turkey FRUITS MEAT, FISH & EGGS gluten-free deli meat gluten-free chicken-apple sausage pork chops blueberries raspberries oranges grapefruit lemons limes tomatoes watermelon honeydew cantaloupe fresh fish eggs NUTS & SEEDS almonds walnuts cashews pecans pine nuts pumpkin seeds sunflower seeds hempseeds chia seeds flax seed meal sesame seeds peanut buder almond buder brown rice quinoa kasha (buckwheat) quick-cooking, steel cut or rolled oats (choose gluten-free oats) amaranth teff millet popcorn sorghum wild rice arborio rice BEANS black beans chickpeas(aka garbanzo beans) len?ls adzuki cannellini (white beans) fava great northern kidney mung pinto FIND MY TOP RECOMMENDED PRODUCTS BY CLICKING HERE AND HERE.

3 Gluten-free Dairy-free Food List gluten-free chicken stock gluten-free vegetable broth or stock diced tomatoes CANNED & PACKAGED PRODUCTS tamari gluten-free soy sauce barbecue sauce olives gluten-free brown rice or quinoa pasta gluten-free rice noodles gluten-free sandwich bread tomato paste chunk-light tuna gluten-free crackers tomato sauce marinara/spaghee sauce canned chicken canned beans HERBS & SPICES gluten-free corn tor?lla chips fruit & nut bars (Kind bars and Lara Bars are popular in my house) sea salt oregano curry powder kosher salt rosemary chinese five spice powder pepper thyme chili powder garlic powder cayenne pepper ground ginger onion powder cinnamon paprika italian seasoning cumin smoked paprika basil nutmeg mustard powder bay leaves red pepper flakes CONDIMENTS fresh herbs (basil, parsley, cilantro, etc.) hot sauce ketchup dijon mustard whole grain mustard yellow mustard pickles green olives capers sauerkraut tamari soy sauce bbq sauce salsa 100% whole fruit preserves maple syrup nut buders (almond buder, cashew buder, etc.) hummus full-fat canned coconut milk Earth Balance soy-free vegan buder DAIRY ALTERNATIVES soy milk cashew milk Daiya cheese TofuE cream cheese coconut milk oat milk Vegenaise (mayonaise) almond milk hemp milk rice milk coconut oil coconut or almond milk coffee creamer coconut cream FIND MY TOP RECOMMENDED PRODUCTS BY CLICKING HERE AND HERE. coconut or almond milk yogurt coconut milk or almond milk ice cream OILS & VINEGARS olive oil coconut oil sesame oil toasted sesame oil sunflower oil grapeseed oil balsamic vinegar red wine vinegar white wine vinegar

4 SAMPLE GLUTEN-FREE DAIRY-FREE RECIPES

5 Pumpkin Breakfast Quinoa Serves 4 Ingredients 1 cup quinoa 2 cups water 1/2 cup pumpkin puree 2 tbsp maple syrup 1/2 tsp ground cinnamon 1/4 tsp pumpkin pie spice 4 tbsp chopped toasted pecans or walnuts, divided 4 tbsp dried cranberries, divided Directions 1. Prepare quinoa with water as directed on package. 2. While s?ll warm add in pumpkin, maple syrup, cinnamon, and pumpkin pie spice. 3. Divide into serving dishes and top with pecans and cranberries.

6 Egg & Avocado Quinoa Breakfast Bowl Serves 4 Ingredients 1 cup quinoa 2 cups water 4 eggs 1 large avocado Salt and pepper Hot sauce (op?onal) Directions 1. Prepare quinoa with water as directed on package. 2. Prepare eggs your favorite way (my favorite is over easy). 3. Slice avocado and scoop out of the skin. 4. In four bowls, layer quinoa, sliced avocado, and eggs. Season with salt and pepper to your liking. Add a dash of hot sauce if you re feeling brave.

7 Sausage, Kale & Potato Soup Serves 6 Ingredients 1 onion 2 cloves garlic 3 kale leaves 2 russet potatoes 3 organic chicken-apple sausages 1 bay leaf 1 tsp oregano 1/2 tsp salt 1/4 tsp pepper 1 quart chicken stock 2 cups water Directions 1. Peel and chop the onion and potatoes. Mince the garlic. Remove the kale leaves from their stems and chop. Dice the sausages. 2. Combine all ingredients (except kale) in crock pot. 3. Cook on low for 5-6 hours. Add kale, s?r, and let sit for minutes. 4. Remove bay leaf before serving.

8 Chicken Pesto Pasta Make this dairy-free pesto dish any way you want by mixing up the greens! Try basil, spinach or kale like I ve noted here, or get creacve with your favorite green. Serves 6 Ingredients 1 box gluten-free pasta (I like penne for this recipe) 1 lb chicken, cut into bite-sized pieces 1 cup cherry or grape tomatoes, halved 2 cups basil, spinach, or chopped kale 2 tbsp + 1/2 cup olive oil, divided 1/3 cup pine nuts or walnuts, roasted 2 cloves garlic 1/4 tsp salt 1/8 tsp pepper Directions 1. Boil a pot of water, then cook the pasta following the package direc?ons. 2. Preheat a skillet over medium high heat. Add 2 tbsp of olive oil, then cook the chicken, s?rring occasionally un?l cooked through about 5-7 minutes. 3. Meanwhile, make the pesto by combining basil (or other green), pine nuts or walnuts, garlic, salt and pepper in a food processor. Process for a few seconds, then slowly add the olive oil through the top while the processor is running. 4. Once all components of the dish are prepared, combine them in large pot and s?r. Divide into bowls and serve.

9 Sloppy Joe Rice Skillet Serves 4 Ingredients 2 cups brown rice, cooked 1 lb ground beef 1/2 onion, diced 1/4 tsp garlic powder 3/4 cup ketchup 1/2 tsp Worcestershire sauce 1-2 tbsp brown sugar or coconut sugar (depending on how sweet you like it) 1 tsp dijon mustard 1 1/2 tsp salt 1/2 tsp pepper 1 cup water Directions 1. Brown the ground beef in a large skillet over medium high heat. Once brown, add the onion and cook un?l translucent, about 3 or 4 minutes. 2. Turn heat to medium and add the remaining ingredients. S?r to combine. Reduce the heat to low and simmer for 5 minutes. 3. Add the brown rice and s?r together. Simmer for another 5 minutes to combine flavors. 4. Divide between bowls and serve.

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