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 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. ii

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. 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. 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 email. Thank you for downloading this ebook! From My Kitchen Table to Yours, Michelle DeBerge 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. What I had been looking for when I first had to restrict my diet, I actually created. We have online support groups, classes, lectures, iii

SWEET POTATO CHICKPEA BURGER Serves 4 1 medium sweet potato, shred ⅔ cup canned chickpeas, drained and rinsed 1 egg, beaten ⅓ cup coconut flour 1 1/2 teaspoons paprika 1 teaspoon oregano 1 teaspoon cumin 1/2 teaspoon salt black pepper 1 tablespoon coconut oil Instructions 1. In a bowl add the chick peas. Using a wooden spoon smash half of them up coarsely. 2. Add all the rest of the ingredients except the coconut oil, to the bowl. 3. Mix well. 4. In a large skillet melt the coconut oil. 5. Make four burgers out the mix in the bowl and add to the pan. 6. Cook over medium high heat until golden brown, about 4 minutes each side. 4

ALOO GOBI Indian Cauliflower and Potatoes 1 small head of cauliflower, cut into small florets 3 potatoes, peeled and cut into ½ inch cubes 2 tablespoons coconut oil 1 teaspoon curry powder 1 teaspoon cumin ½ teaspoon turmeric 2 garlic cloves, minced ½ inch fresh ginger, grated ½ teaspoon salt 1 Serrano pepper, cut in half lengthwise ¾ cup of water 4 tablespoons cilantro, rough chop In a large pot over medium high heat, melt the coconut oil. Add the curry, cumin, turmeric, ginger, salt, garlic and serrano pepper. Stir and cook for 1 minute. Add the cauliflower florets and diced potato to the pan along with the ¾ cup of the water. Stir well and get the seasonings all over every pice. Cover and cook over medium high heat for 15 minutes. Remove the lid and stir. Cook uncovered for 5-19 minutes until the cauliflower and 5

potatoes are tender, stirring occasionally. Garnish with chopped cilantro before serving. 6

ARUGULA PESTO Makes 1 Cup 6 cups arugula 1 cup walnuts 2 cloves garlic ½ cup olive oil 1 lemon, juiced 3 tablespoons nutritional yeast ¼ teaspoon salt To make the pesto: put all the ingredients into a food processor and pulse into smooth, scraping down the sides. OR Put all the ingredients into a blender and blend. 7

BLACK BEAN AND AVOCADO SALAD 1 15.5 oz can black beans, rinsed and drained 1 cup corn kernels 1 avocado, diced 1 cup cucumber, diced 1 cup tomato, diced ¼ cup onion, diced 1 jalapeño, seeded and diced 2 limes, juiced 1 tablespoon olive oil ⅓ cup cilantro, chopped ½ teaspoon salt fresh black pepper In a large bowl, combine beans, corn, avocado, cucumber, tomato, onion and jalapeño and stir gently to mix. In a small bowl whisk together the lime juice, olive oil, cilantro, salt and pepper. Pour over the salad and toss gently so that the dressing covers all the ingredients. Note: If you are not serving it right away, cover and chill. Keep out the avocado and add that right before serving so that it stays fresh and green. 8

CAULIFLOWER FRIED RICE 1 head of cauliflower 1/2 lb (8 slices) of thick-sliced bacon 2 large eggs 1 tablespoon fresh ginger, minced 3 cloves of garlic, minced 2 carrots diced, about 1 cup 1/2 cup of peas, fresh or frozen 4 green onion, thinly sliced 2-3 Tbsp tamari 2 Tbsp coconut oil, divided Cut the cauliflower into florets, discarding the tough inner core. Working in batches, pulse the cauliflower in a food processor until it breaks down into ricesized pieces. Cook the bacon in a frying pan or in the oven until crispy Let cook and chop into small bits. In a medium frying pan, heat 1 tablespoon of the coconut oil. In a small bowl, scramble the 2 eggs and pour into the skillet. 9

Cook and then chop into small bits. In a medium frying pan, heat the other tablespoon of coconut oil. Add the carrots and cook for 2 minutes. Add the peas and cauliflower rice and mix ingredients well. Lower the heat to medium and cover. Cook until the cauliflower is done, about 7 minutes. Uncover and stir in the bacon, eggs, green onions, and tamari and serve 10

CAULIFLOWER STEAK 1 large head of cauliflower 2 tablespoons coconut oil, divided 1 1/12 teaspoons fresh ginger 1 teaspoon cumin 1 teaspoon turmeric 1/2 teaspoon salt fresh ground black pepper 3 tablespoons fresh cilantro, chopped 1. Preheat oven 400 degrees F 2. Using a sharp knife, remove the leaves and trim the end of the cauliflower leaving the core intact. Then cut 3/4 inch steaks out of the head cutting straight down from the top to the bottom. 3. In a large skillet add the coconut oil and heat over medium high heat. Add the cauliflower steaks and brown each side (about 2-3 minutes a side). Place on baking sheet. 4. In a small bowl add a melted tablespoon coconut oil and the spices except the cilantro. Mix well. Use a brush 11

and brush both sides of the cauliflower steaks with the seasoning mixture. 5. Place in oven and bake for 15-20 minutes until brown and tender. Then garnish with the chopped cilantro. 12

CHICKPEA COCONUT CURRY 2 cans chickpeas, drained and rinsed 1 can coconut milk ½ cup cashews 1 yellow onion, diced 3 cloves garlic, minced 1 tablespoon grated fresh ginger 1 tablespoon red curry paste 1 lime, cut into quarters ½ bunch fresh cilantro, chopped 2 tablespoons coconut oil Heat coconut oil in a large saucepan over medium high heat. Add the onion, garlic and ginger and cook until onion is translucent. Add the coconut milk, red curry paste and cashews. Cook over medium low for 10 minutes stirring occasionally. Pour the mixture into a blender and blend until smooth. Careful not to burn yourself. Put the blended mixture into the pan and add the chickpeas and cook for 10 minutes stir- 13

ring occasionally. Taste for spice level and add more red curry paste if needed. Serve with a squeeze of lime and some chopped cilantro. 14

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. copyright 2016 Gluten Sugar Dairy Free 15