Category: Gluten-free

Vegetarian Chili

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1 (14 oz) pkg extra firm tofu
1 Tbsp oil
1 Tbsp soy sauce
2 tsp chili powder
1 tsp paprika (smoked paprika is best)
½ tsp cumin
½ tsp onion powder
½ tsp garlic powder
¼ tsp cayenne pepper

1 Tbsp oil
1 onion, chopped (about 1 cup)
2 cups chopped carrots and/or sweet potatoes
1 cup chopped mushroom
4 cloves of garlic, minced
1 cup chopped celery
1 cup chopped pepper

2 (28 oz) cans chopped tomatoes, undrained
1 (19 oz) cans black beans, drained
1 (19 oz) can kidney beans, drained
1 (19 oz) can chickpeas, drained
1 ½ cups of broth, or water

2 Tbsp chili powder
1 Tbsp cocoa
1 Tbsp paprika
1 Tbsp oregano
2 tsp nutritional yeast
2 tsp mushroom spice
1 tsp sea salt
¼ tsp cayenne
¼ tsp pepper

  1. Crumble the tofu. Mix the oil, soy sauce and first set of spices with the tofu. Bake at 350 for 30 minutes, stirring after 15 minutes. While this is baking, you can prepare the chili.
  2. In a large pot, saute the onions, carrots and mushrooms in the olive oil until the carrots are slightly tender. Add the garlic and saute for another minute.
  3. Add the rest of the ingredients (except the tofu) to the pot. Simmer for about 20 minutes. Add the tofu. Taste and add more spice to your liking.

Suggestion:

Some serving ideas are: with a loaf of fresh bread and butter, or with Tostitos and cheese, or as a taco salad with lettuce, corn chips, cheese…

Tofu Ground Beef Substitute

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1 package extra-firm tofu (about 14 ounce or 350 grams)
2 Tbsp soy sauce
2 Tbsp nutritional yeast
1 Tbsp olive oil
1 tsp chili powder
1 tsp garlic powder
½ tsp onion powder
½ tsp paprika

  1. Open tofu, drain water and pat dry.
  2. Mix all the other ingredients together in a bowl to create a paste.
  3. Crumble the tofu into small pieces and mix it with the paste until the tofu is coated.
  4. Bake on a greased baking pan at 400 for 25-30 minutes, stirring every 10 minutes or so.

Chicken wings, with spice rub

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1 Tbsp chili powder (or ancho chili powder, or a mix of the two)
1 Tbsp paprika (or smoked paprika, or a mix of the two)

2 tsp brown sugar

1 ½ tsp onion powder
1 ½ tsp salt

1 tsp cumin

½ tsp garlic powder
½ tsp cayenne pepper
½ tsp mustard powder

¼ tsp freshly ground pepper
¼ tsp oregano
¼ tsp thyme

2 lbs fresh or thawed chicken wings

  1. Combine all dry ingredients in a mixing bowl.
  2. Toss the chicken wings to coat them in the spice mix.
  3. Place wings on a baking sheet and bake at 400 degrees for 45 minutes.

Tip: The organic split tip wings at Costco are good. The pkg is about 4 lbs so it will do a double batch.

Nut and Seed Bars (dairy-free, gluten-free, sugar-free)

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1 cup coconut (unsweetened)
1/2 cup pumpkin seeds
1/2 cup sunflower seeds
1/2 cup chopped almonds
1/2 cup chopped pecans
1/4 cup sesame seeds
1/4 cup chia seeds
1/4 tsp salt

1 teaspoon vanilla
1/2 cup honey, warmed for easier mixing

  1. Mix the nuts, seeds and salt together.
  2. Stir in the vanilla and honey.
  3. Place a piece of parchment in an 8″ x 8″ pan. (Cut slits in the corners to get it to go up the sides nicely.)
  4. Pour the nut and seed mixture into the pan and press it down firmly with a spoon.
  5. Bake at 325 for 40-55 minutes. (Start checking them at 45 minutes, but you want to cook them until they’re slightly golden.)
  6. Optional: Melt dark chocolate and spread on top.

Every time I make this, I change the recipe a bit and it always turns out. Try any nuts or seeds (or similar ingredients) you like.

Butternut Squash Soup (Instant Pot or Stovetop)

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Butternut-Squash-Soup1 apple, medium
1 butternut squash, medium (about 3 pounds)

1 large clove garlic, minced
1 yellow onion, diced
1/2 tbsp cooking oil

1/8 tsp cayenne pepper
1/4 tsp ginger
1/4 tsp cinnamon, ground
1/4 tsp nutmeg, ground

3/4 cup coconut milk, canned (use full fat for a creamier soup)
2 cups vegetable (or chicken) broth

Pumpkin seeds, chopped (for garnish, if you like)

Instant Pot Instructions:

  1. Peel the butternut squash (go around twice with a vegetable peeler), scoop out the seeds and cut into about 2” cubes. Set aside.
  2. Peel, core and chop the apple. Set aside.
  3. Sauté the oil, onion and garlic in the Instant Pot, using the sauté function for about 3-4 minutes, or until fragrant.
  4. Add the butternut squash and apple. Sprinkle on spices and pour in broth. Stir to mix.
  5. Cook on high pressure for 10 minutes. Then, quick release.
  6. Let cool for about ten minutes. Blend the soup, either using an immersion blend or a regular blender (in batches if needed). Be careful as it will still be hot.
  7. To serve, garnish with a little extra coconut milk (or sour cream), and pumpkin seeds.

Stovetop Instructions

    1. Peel the butternut squash (go around twice with a vegetable peeler), scoop out the seeds and cut into about 2” cubes. Set aside.
    2. Peel, core and chop the apple. Set aside.
    3. Saute, over medium-high heat, the oil onion and garlic for about 3-4 minutes, or until fragrant.
    4. Add the butternut squash and apple. Sprinkle on spices and pour in broth. Stir to mix.
    5. Bring to a boil, then reduce to simmer for about 15-20 minutes, or until squash is tender.
    6. Let cool for about ten minutes. Blend the soup, either using an immersion blend or a regular blender (in batches if needed). Be careful as it will still be hot.
    7. To serve, garnish with a little extra coconut milk (or sour cream), and pumpkin seeds.

Nacho “Cheese” Sauce, or Queso (Instant Pot or Stovetop)

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1 cup peeled and cubed sweet potato
½ cup peeled and diced carrots
1 ¼ cup chicken broth (vegetable broth for vegetarian version)
3 tablespoons melted butter (or margarine)
1 tablespoon nutritional yeast
1 teaspoon sea salt
2 cloves garlic, peeled
¼ cup salsa

3 teaspoons arrowroot powder
(or 2 teaspoons tapioca starch)

Instant Pot Instructions:

  1. Put everything but the arrowroot powder into the Instant Pot. Cook on high pressure for 15 minutes.
  2. Release the steam and remove the lid. Transfer contents to a blender and carefully blend with the arrowroot powder on high until very smooth.
  3. Return the mixture to the pot and set to sauté on high. Whisk constantly until bubbling and thickened, about 5 minutes.
  4. Serve hot with chips and toppings of choice. Store leftover sauce tightly covered in the refrigerator for 1 week. Reheat in a saucepan on low heat for 5 minutes.

Stovetop Instructions

    1. Put everything but the arrowroot powder into a pot. Bring to a boil, then cover and reduce heat to medium-low. Cook for 15 minutes, until the vegetables are fork tender.
    2. Transfer contents to a blender and carefully blend with the arrowroot powder on high until very smooth.
    3. Return the mixture to the pot and cook over medium-high heat until thickened, whisking constantly.

Chorizo Tofu Crumbles

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1 block (about 14 ounces or 350 grams) extra-firm tofu, crumbled
2 Tbsp light oil (such as canola or vegetable)
2 Tbsp soy sauce
1 Tbsp apple cider vinegar
1 Tbsp chili powder
2 tsp smoked paprika
1 tsp garlic powder
1 tsp oregano
1/2 tsp black pepper
1/4 tsp ground cumin
1/4 tsp ground coriander
1/4 tsp cayenne pepper (1/2 tsp if you like it spicier)
1/8 tsp ground cloves

  1. Open tofu, drain water and pat dry.
  2. Mix all the other ingredients together in a bowl to create a paste.
  3. Crumble the tofu into small pieces and mix it with the paste until the tofu is coated.
  4. Spread evenly on a greased cookie sheet (or one lined with parchment paper).
  5. Bake at 350 for 25 to 30 minutes, stopping to stir the tofu every now and then. Keep a close eye on it towards the end so that it doesn’t burn. You want the tofu to be nice and browned. The smaller crumbles will be darker than the larger crumbles.

Use where as a substitute for ground sausage meat.

Veggie Burgers

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VeggieBurger1 small onion, finely minced
2 cloves garlic, finely minced

4 dates
1 Tbsp chia seeds
1 (19 oz) cans black beans, drained

1 tsp paprika
1 tsp cumin
½ tsp mustard powder
½ tsp chili powder
½ tsp salt
½ tsp freshly ground pepper
½ tsp cayenne pepper

1 egg

½ cup cooked quinoa (or rice)

  1. Sauté the onion and garlic. Set aside to cool.
  2. Meanwhile, finely chop the dates in the food processor. Add the beans and pulse until they are broken up, but not pureed.
  3. Transfer the bean mixture to a bowl. Mix in (in this order) the spices, the chia, the eggs, the onion and garlic mixture, and the quinoa.
  4. Form into (5) patties about ½ cup of mix in each. Freeze until you’re ready to cook them. I freeze them on a cookie pan and then transfer them to a Ziploc bag for storage.
  5. Cook on medium heat in an oiled frying pan, or on the BBQ.

Notes: If you like spice, add more. These pair nicely with avocado or guacamole as a topping.

Fish Tacos

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Tacos
1 ½ lb tilapia

1 tsp ground cumin
1 tsp chili powder
½ tsp garlic powder
½ tsp paprika
½ tsp cayenne pepper
1 tsp salt
¼ tsp black pepper
1 Tbsp olive oil
1 Tbsp butter

24 small white corn (or flour) tortillas

Sauce
1/2 cup sour cream
1/3 cup Mayo
2 Tbsp lime juice (from 1 medium lime)
1 tsp garlic powder
1 tsp Sriracha sauce, or to taste

Toppings
½ small purple cabbage, shredded
2 medium avocado sliced
2 Roma tomatoes diced (optional)
½ diced red onion
1 cup cheese, grated (cotija, feta, cheddar or whatever you like)
Corn chips (optional, but they add an extra crunch)
1 lime cut into 8 wedges to serve

  1. Mix spices in a small bowl. Sprinkle evenly over both sides of tilapia.
  2. Drizzle fish with olive oil and dot each piece with butter. Bake at 375 for 25 minutes.
  3. While the fish is cooking, combine taco sauce ingredients in a bowl and whisk until blended. Prep the rest of your toppings.
  4. To serve, quickly toast the corn tortillas on a large dry skillet over medium/high heat.
  5. To assemble, place fish on taco, add remaining ingredients, sprinkle with cheese and finish with taco sauce and a squeeze of lime.

Macaroni Salad

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2 cups uncooked macaroni noodles
1 can tuna or salmon, drained (save the liquid)
½ cup celery, chopped
3 green onions, chopped
½ green pepper, chopped*
1 large carrot, grated
2/3 cup mayonnaise
¼ cup tuna water or oil
2 Tbsp vinegar

  1. Boil macaroni until tender. Rinse with cold water until it is completely cooled. Drain.
  2. Mix in a large bowl the mayonnaise, tuna water and vinegar to make a dressing.
  3. Add the noodles, tuna and all the vegetables. Toss until completely coated with dressing.
  4. Season with salt, pepper and parsley.
  5. Chill until ready to serve.

* If you don’t have green onions, substitute with red onion. Adjust the amount according to your taste.