10 Simple Healthy and Delicious Gluten Free Recipes with Essential Oils

gluten free recipes with essential oils

Have you ever tried cooking with essential oils? I had never heard of it until a few years ago yet people have been using essential oils in cooking just like you would with herbs for years. Here are ten simple healthy and delicious gluten free recipes with essential oils.

1. Blackened Salmon with Mango Salsa This is a yummy and delicious dish for the summer or fall or whenever you can find some salmon and mangos on sale. I think it would go great with some broccoli and rice or potatoes.

2. Quinoa Salad . I love quinoa salads and this is another great option. If you can’t have cheese, you could add in some avocado or Bragg’s Nutritional Yeast 4.5oz 2 Pack for extra flavor.

3. Carrot and Ginger Rice with Mint While I personally really love carrots and ginger, it had never occurred to me to cook them together with mint. I still haven’t tried this yet but look forward to giving these gluten free recipe with essential oils a try.

4. Coconut and Lemongrass Red Lentil Soup . I love lentil soups and coconut so this recipe offers a combination of two of my favorite flavors. This recipe reminds me of many Indian or Thai dishes.

5. Glazed Spicy Sweet Potatoes . I love sweet potatoes but they can be bitter tasting. This gluten free with essential oils recipe offers sweet potatoes with a nice twist.

6. Ginger Shrimp and Mango Skewers If you like shrimp and mango, this makes for a great recipe for a summer barbecue.

7. Costa Rican Black Bean Soup If you like black beans, then you will love this recipe. I really like black beans and I have made a similar soup many times without the essential oils. Using the oregano and thyme essential oils adds a nice flavor. Be careful though. Both of these essential oils are very hot. I recommend using a tooth pick to make sure you don’t put in too much.

8. Zucchini Tomato Basil Salad This is a nice refreshing summer salad and a great way to use up any extra basil and tomatoes from your garden.

9. Rosemary Mashed Potatoes. I love potatoes and I love the flavor or rosemary so this is a no brainer. You can also use coconut or almond milk with some olive oil or ghee if you can’t have dairy milk products. This recipe would be really yummy with the blacked salmon and mango salsa from recipe number 1.

10. Sweet Potato Fries with Avocado Lime Dip I love sweet potato fries and avocado so this is a must on my list of delicious gluten free recipes with essential oils. It may be last, but it certainly isn’t least.

Which one of these recipes seems the most appealing to you?

My Take on the Gluten Free for Non-Celiacs Debate

gluten free for non celiacs

Is gluten free for non-celiacs a good idea? This is a controversial topic and if you weren’t already aware of it, you will be by the time you finish reading this blog post. I want to start by saying that if you think you might have celiac disease or that your child might have it, you want to make sure and get tested before doing gluten free. That said, should you go gluten free if you are a non-celiac? Your doctor says no you don’t have celiac disease, so do you or don’t you go gluten free?

Here are my thoughts about why gluten free for non-celiacs is such a controversy.

1. Actually getting a positive test for celiac is hard. Although it’s getting easier than it used to be, if you get too sick when you eat gluten, then you may not be able to get a test for celiac. This is what happened with me. I had a positive blood test for a gluten sensitivity, but actually testing for celiac became impossible because I could not eat enough gluten, I was too sick. So what if this is your situation? Should you still go gluten free? Well I think you would agree with me that if you are sick all the time and going gluten free makes you feel better then that would be an obvious yes.

2. Many doctors and other people will claim that because their isn’t any clear science or scientific evidence that going gluten free without having celiac is beneficial and therefore you shouldn’t do it and it is just a fad. However, there are also studies that have been published in medical journals showing that gluten can contribute to or make worse at least 30 other illnesses not including celiac disease. For example this study on the impact of gluten and mood disorders. or this one talking about various gluten related disorders. In summary, there are studies and scientific research that shows that you do not have to have celiac disease in order to benefit from eating gluten free.

3. Many people have jumped on the gluten free diet bandwagon just because they want to lose weight or they somehow think that gluten free eating is healthier than eating gluten. The reality is though that gluten free doesn’t mean healthy. There are plenty of gluten free foods that are just processed junk foods. In order for gluten free to be healthy, you still need to watch your intake of sugars and carbs and you need to eat a large amount of fruits and vegetables. Gluten free for non-celiacs is fine and in some cases very necessary but it doesn’t automatically mean healthy.

4. The increase in gluten free for non-celiacs has caused problems for those who do have celiac disease as well as those with a severe sensitivity and or allergy when eating out and sometimes with other supposedly gluten free foods. This usually happens because of cross contamination. While restaurants and manufactures of foods are improving, it can still be problematic. For example then cheerios first became available as gluten free lots of people still got sick because of how they were being made gluten free. Some restaurants now label certain gluten free foods as gluten friendly rather than gluten free. This generally means that food is safe for people avoiding gluten for nutrition or as part of a diet such as keto or paleo, but isn’t safe for people with celiac disease or a severe allergy.

5. Gluten free has become popular with certain segments of the population such as those with autism, or other auto-immune disorders. While the science may or may not agree with how beneficial it is and every so often a new article will come out that claims that gluten free for non-celiacs isn’t beneficial, at the end of the day, if you or your child feels better while eating gluten free and you can do it in a way that is healthy, then why not?

What do you think about gluten free for non-celiacs? Share in the comments below.

Are there benefits to going gluten free without a gluten sensitivity?

gluten sensitivity

Are there benefits to going gluten free without a gluten sensitivity? This is a complicated question to answer however, I’m going to do my best to answer it. There are many things to consider before deciding to go gluten free. First you need to make sure that you are not celiac because once you have implemented a gluten free lifestyle you cannot be tested for celiac as you must be eating gluten to get a diagnosis. Second, once you have determined you are not celiac, figuring out if you have a gluten sensitivity can be harder than it seems. If you have some or most of the symptoms of celiac disease but do not actually have it, then it’s easy to say that yes you do have a gluten sensitivity. However, gluten can be bothering you in more subtle ways that you may not be aware of.

Gluten can for some people be at the root cause of:

Thyroid issues
Headaches and or migraines
Heartburn
Constipation
Adrenal Fatigue or just feeling tired a lot
Weight gain that you can’t figure out why it’s happening
Arthritis
Muscle aches and pains
Insomnia or trouble sleeping

That said just because you have one or more of these things does not mean that you should stop eating gluten. It is simply one thing to consider from a whole list of things that could be bothering you. For more information read this article. This is your gut on gluten by Dr. Amy Myers

Once you have decided that you may benefit from a gluten free lifestyle, the best bet is to do an elimination diet and remove it from your diet for 2-4 weeks. Then evaluate how you feel. If you do not see any improvements and you do not have an autoimmune disease or other chronic condition, then you may be okay with eating some gluten periodically.

Even then you have to realize that one of the biggest reasons that many people have a gluten sensitivity, is that they are eating a lot of highly processed foods and refined flours with gluten in them. If you eliminate those foods and eat only 100% whole wheat bread or things like ezekiel bread which is made of only live whole grains then you may be able to digest gluten with fewer problems.

In conclusion, unless you have celiac disease, or non-celiac gluten sensitivity as a formal diagnosis, only you can really decide if you should give you gluten. If you do go gluten free, please do it in a healthy way rather than consuming all the gluten free junk products you can just because they are gluten free.

I also encourage you to read this post and implement the advice in it.
Top 10 gluten free mistakes and how to avoid them

The Beginners Guide to a Gluten Free Diet for Children

gluten free diet for children

Starting a gluten free diet for children can be harder and require a different strategy than implementing a gluten free diet for adults. However, it can be done successfully and without causing you to go nuts or lose all your hair. In this beginners guide to a gluten free diet for children, let me help you figure out how to do this.

1. Start slowly. Unless your child has celiac disease, you will want to slowly implement a gluten free diet rather than doing it cold turkey. If your child does have celiac, then you will have to go cold turkey and while that can be more difficult in some ways it can be done.

2. Have a chat with your child about what you are doing and why you are doing it. Most children will be more open to diet changes, when they understand the why behind it. Make sure your child understands why he or she needs to be gluten free. Get the help of a doctor, nutritionist or health coach if needed.

3. Find ways to create your child’s favorite foods using gluten free ingredients. One of my favorite resources for this is pinterest. You can check out my board with gluten free recipes for some ideas. There are very few foods that cannot be made in a gluten free version if you try hard enough and if you know what you are doing.

4. Put your entire family on a gluten free diet if possible. This is especially important during the first month of two of the gluten free diet for children. It is also crucial that you stick to it while at home. When eating out or at school or away from home, you can usually implement a gluten free diet for children only with that child. However, at home it is easier to cook one meal and to just have the entire family eat the same things.

5. Focus on making the bulk of your diet include foods that are naturally gluten free such as brown rice, quinoa, eggs, vegetables, fruits and meats.

6. Meal plan ahead of time. I have a video and blog post on how to do this. How to Create a Gluten Free Shopping List

7. Get the help of your extended family and any friends, neighbors or anyone else you know who has implemented a gluten free diet with a child. If you aren’t sure, who has already done this ask around. In today’s age with Facebook it makes it easy to find those who already have experience in doing what you are doing.

8. Know that doing a gluten free diet for children is a process and that it will be tough at first but it will get easier over time.

Want help? Schedule your free wellness consultation and let’s chat about it.

10 Easy Gluten Free Desserts

easy gluten free desserts

Do you struggle with wasting time making easy gluten free desserts? If so, this post will help you a lot. One of the biggest challenges I had when I started the gluten free lifestyle was making my own easy gluten free desserts so that I wouldn’t have to spend a small fortune buying them, and I could cook at home and avoid the processed junk in most gluten free store bought items.

Here are my 10 favorites. Some of these are also dairy free but for the ones that are not, if you cannot have dairy you can easily modify them to make them dairy free.

1. Coconut Milk Ice Cream- This a great both gluten free and dairy free dessert. It’s very easy to make. All you do is combine 1-2 frozen bananas, coconut milk- usually about 3-4 oz, and either raw cocoa or vanilla stevia, or natural vanilla extract in a high powered blender like a blendtec and then blend. Then spoon into a bowl and eat.

2. Gluten Free Cookies While you can make your own, for this particular easy gluten free dessert, I like to cheat and buy some. At the blog post linked I talk about my five favorite gluten free cookies, however, my absolute favorite and the healthier ones in my opinion are the ones by Enjoy Life.

3. Coconut Macaroons- My mom found some really great ones at Costco around Easter time but if you want to make your own, they really aren’t that hard. All you do is buy some shredded coconut and mix in some sugar according to taste. Then you can roll the into balls and drizzle melted chocolate on top and harden them in the freezer.

4. Chocolate and Avacado Pudding- This one can also be dairy free depending upon how it is made. The basic recipe is to blend raw cocoa, coconut milk and an avocado in a high speed blender and serve.

5. Gluten Free Carrot Cake You can follow the recipe at this link, or you can buy a mix. In the past I’ve bought the Full Circle Spice Cake Mix that you can find at a lot of grocery stores.

6. Fruit and whipped cream or greek yogurt
For this one you wash and slice fresh fruit. Usually I like a combination of strawberries, blackberries, raspberries and pineapple and put it in a bowl. Then you top it with greek yogurt or whipping cream. There are rice, coconut and soy based whipping creams if you can’t have the milk kind.

7. Dark Chocolate- This one is really easy and probably the easiest of the easy gluten free desserts. Buy and enjoy a nice piece of dark chocolate. Make it at least 72% cocoa and double check the label to make sure it is gluten free of course.

8. Black Bean Brownies– These are actually really good. Just make sure if you use a recipe like the one I linked that you use gluten free oats. There are other recipes without oats. Just look around and find one you like.

9. Apple Cider- For this you can heat apple juice and add in a 1-2 drops of cinnamon, basil, and or clove essential oil or you can use the spice.

10. Gluten free zucchini bread This recipe has chocolate chips added. You don’t have to use them. You could leave the out. Another way to make it would be to buy a basic gluten free bread mix like Bob’s Red Mill and then just add in the zucchini along with the eggs, and other ingredients listed in the package.

Which one is your favorite?

Gluten Free Crockpot: 3 Easy Ideas

glutenfreecrockpot

Have you used a crockpot to help with your gluten free cooking? If not, you really need to start using a gluten free crockpot. This is one of the best ways I know of to eat healthy and gluten free without spending a lot of time and money and without going crazy. Gluten free crockpot cooking is even better if you have a large family and if you are busy and or working a job all day long.

Here are three easy gluten free crockpot ideas:

1. Make a soup. Three of my absolute favorite gluten free crockpot soups are:

A. Chicken Tortilla soup-
For this recipe you put chicken, black beans, canned tomatoes, salsa, and green chiles (optional) in the crockpot for 5-8 hours on low. Then you add in corn ships and avocado. You can also add in cheddar cheese and sour cream if you can have them and are not also dairy free.

B. White bean soup.
For this recipe you cook white beans, carrots, onions, chicken broth(make sure it is gluten free) and ham or a ham hock in your crockpot. Then after it’s cooked, you can season it. I like to use salt, black pepper, and or basil or thyme.

C. Split Pea soup.
For this recipe you cook dry split peas, carrots, onions, celery, chicken broth and ham or a ham hock in your crock pot and then season after it’s cooked. You can add in salt, black pepper, basil or thyme to this one as well.

2. Make a stew.
I really like the classic stew recipes of potatoes, carrots, onions and cabbage with either beef or chicken. Then you can season with salt after cooked. You put all the ingredients in the crockpot to cook with a small amount of water.

3. Cook a main dish that you would normally cook in another pan. Almost anything can be cooked in a slow cooker, if you do it right. You can experiment and see what works best but I’ve found that even a chicken, vegetables and rice or quinoa dish can be cooked in a crockpot if you use the right amounts and the right settings.

7 Benefits of Health Coaching for Gluten Free

gluten free health coach

Are you starting your gluten free journey? Or maybe you have been gluten free for awhile but are still struggling? In either case, you may want to consider hiring a health coach to help. When I first started going gluten free, I didn’t have anyone to help me and it was much harder than I believe it could have been, if I had had help. See this postHow I finally gave up gluten and you can too.

So what benefits can you gain from gluten free health coaching? While there may be additional benefits, here are the top seven benefits I see from gluten free health coaching.

1. You will be able to successfully implement a 100% gluten free lifestyle much quicker. Going gluten free is a lot more difficult than many people think and it helps to have help in making it happen.

2. Support and encouragement. Going gluten free is not only tough because of everything you have to do and learn, but it is also hard emotionally and mentally for many people. In fact, I believe this is the number one reason that people who get a diagnosis such as celiac disease or another health issue where going gluten free is either required or strongly recommended do not actually do it. They lack the support and encouragement needed to make it happen.

3. Save time. Implementing a gluten free lifestyle can take a lot of time and hiring a health coach to help you can save you time by helping you learn things that you overawes would have to spend your own time doing.

4. Save money. Not all gluten free products and services are created equal. Some are a big waste of money and a coach and help you with this. A gluten free health coach, can also help you save money by educating you about how to grocery shop and cook while on a gluten free lifestyle. Just because you knew how to do this before you starting being gluten free, doesn’t mean you know how to do it now.

5. Avoid getting glutened. This is a big problem with many people and it’s even a bigger deal when they first start this lifestyle. Having a coach can help you avoid this and reduce the number of times you get glutened.

6. A gluten free health coach can assist you in improving other areas of your health and wellness, such as choosing the right supplements and probiotics and in creating a balanced diet that is gluten free but is also healthy.

7. Need meal plans done for you? Or maybe even gluten free meals cooked for you. Some health coaches can help you with this as well.

Want to explore how I can help you as a gluten free health coach? Schedule a time for us to chat about it now.

Already know that you need help but you don’t want to hire a one on one health coach just yet? Check out my 30 Days to Gluten Free Success E-course. It’s educational, and simple and it’s only $17.

What I Would Buy For My Gluten Free and Dairy Free Kitchen with $1,000 on Amazon

gluten free dairy free kitchen

What would I buy for my gluten free dairy free kitchen with $1,000 on Amazon? Here is my gluten free dairy free kitchen shopping list. I’m assuming here that I don’t already have any of these things and I’m also obviously not including things that can’t easily be bought on Amazon such as fresh fruits, vegetables and meats.

Equipment and Tools

While you can get a nutribullet, vitamix or other high quality blender, I have a blendtec and really love it and highly recommend it.

Food and Spices

This is so much healthier for you than regular salt and can help your digestive system.

What else would you buy for your gluten free and dairy free kitchen? Share with me in the comments below. Note: The above links are affiliate links and I will earn a commission if you purchase.

How to Make Kid Pleasing Gluten Free Dairy Free Meals Without Breaking the Bank

gluten free dairy free meals

Do you struggle to make healthy meals that your child will actually eat? This is one of the biggest challenges that all moms face and it’s even harder when you have to make those meals gluten free and dairy free. Furthermore you want to them to be inexpensive. Here are some tips to actually make gluten free and dairy free meals your child will want to eat and that won’t break your bank.

1. Plan ahead. This is a must with any kind of healthy meals but it’s even more important with gluten free and dairy free meals and when you are cooking for children. You can watch my video on my post that I did on How to Create a Gluten Free Shopping List for ideas on how to plan ahead and be ready with the right foods in your kitchen for cooking these meals.

2. Shop store sales. This is a must for saving money and even more so on gluten free and dairy free foods since you cannot easily find coupons for these foods. Although there are discounts available and I talk about how to find them with this post. How to Find Discounts on Gluten Free Foods.

3. Buy in bulk. This is another way to save and also have these foods on hand for cooking meals that your child will want to eat.

4. Check Amazon. This is another great way to save that many people don’t even think about. I’ve even bought some of the basics I use to make a lot of delicious gluten free and dairy free meals such as quinoa and millet on amazon and found it to be cheaper there.

5. Use fruits and vegetables in season. All vegetables and fruits have a season of the year when they are more readily available and on sale. For example trying to buy peaches in Winter will cost more and many stores won’t even have them available. Learn what fruits and vegetables are in season and therefore on sale when and buy them then. It also helps to be able to can and freeze them while they are in season so you will have some available for cooking when they are off season.

6. Use herbs and spices for adding flavor. This is a very cost effective and effective way of making gluten free and dairy free meals that taste good and that your child will want to eat. You can use things such as sea salt, herbes de provence blend, black pepper and lemon, thyme, basil and other spice blends to make quinoa, brown rice, millet, vegetables, chicken, fish and more taste better and have more flavor.

7. Involve your child in the cooking. Children as young as 4 years old can help with some basics. You can also ask your child to help you chose the foods and meals that he or she wants to eat. Instead of making it an open ended question. Show your child 5-10 gluten free and dairy free foods that you can use to cook a meal and ask him or her which ones he or she prefers. You can also do this with vegetables. For example show your child some broccoli, cabbage and green peas and ask him or her to chose which one he or she wants to eat.

How to Go Gluten Free Without Feeling Deprived

go gluten free

Are you struggling to go gluten free even though you know that for the sake of your own health you must? This was me for at least 3 years before I finally did it. Learn about why and how it is possible for you to go gluten free and not feel deprived. Watch my video below to learn more about how I did it and how you can do it too. Need help? Schedule your free wellness consultation with me.

Grab your free copy of my simple healthy gluten free eating guide below.