Cottage Cheese Queso Dip
1 cup Low fat cottage cheese (blend until smooth in food processor)
1/4 cup Mild shredded cheese
Taco Seasoning
Combine ingredients and serve with pinto beans and tortilla chips
A collection of our family favorite recipes made with pure and simple ingredients
In 1997 my body simply gave up and refused to digest the harmful component of MSG, free glutamic acid. My reaction was so severe, eating trace amounts of free glutamic acid just wasn’t an option. As a matter of survival I spent years researching this ingredient and learning everything I could on what it is, what names it is hidden under and how to cook without it. I was devastated to learn that this ingredient is hidden under more than 50 different names in virtually everything in a box, can or bag. All quick and easy meals and items on the grocery store shelf that I was accustomed to eating were no longer options.
My journey has been long but very rewarding. The more I learned about the flavor enhancers, preservatives and chemicals that are added to packaged foods, the more grateful I became for our diet change. This lifestyle has helped my husband and me feel better than we have in years. I am forever grateful for the many people that have taught me what they know about cooking from scratch and those that helped me discover fun and exciting options in the kitchen.
We have found new favorites and love this new lifestyle of cooking. Included here are a collection of recipes using pure and simple ingredients. My hope is they bring the same pleasure and enjoyment to your home as they have to ours.
The dairy/egg free recipes are from our experience with our dairy/egg allergic daughter.
Avoiding the following foods to avoid migraine triggers:
Caffeine
Chocolate
All forms of MSG
Processed meats containing nitrates
Cheese (excluding cream cheese)
Yogurt
Sour cream
All nuts including peanut butter
Oranges
Limes
Lemons
Pineapple
Bananas
Raisins and other dried fruits that contain sulfites
Raspberries
Plums
Dates
Raw onions
Less than day old homemade yeast breads
Nutrasweet
All soy products
Minimal amounts of Avocados
Minimal amounts of vinegar
Cottage Cheese Queso Dip
1 cup Low fat cottage cheese (blend until smooth in food processor)
1/4 cup Mild shredded cheese
Taco Seasoning
Combine ingredients and serve with pinto beans and tortilla chips
Cottage Cheese Flatbread
1 cup Low fat cottage cheese
2 Eggs
1 tsp. Garlic Powder
2 tsp. Butter
Everything bagel spice
Preheat oven to 350 F. Line baking sheet with parchment paper. Mix ingredients together, then spread onto baking sheet. Bake 35 minutes or until edges are brown and flatbread pulls easily away from parchment paper. Remove from parchmnet, brush with melted butter and sprinkle with everything bagel spice. Cut into square, serve chilled.
Apple Cinnamon Muffins
(low sugar)
Mix together the following dry ingredients
1 1/2 cups whole wheat flour
1/2 cup brown sugar
2 tsp. ground cinnamon
1 tsp. baking soda
1 cup shredded apples (about 1 1/2 small apples, squeeze out excess water with paper towels)
Mix together the following wet ingredients
1 cup applesauce
2 tsp. vanilla extract
3 TBSP coconut oil, melted
1/2 cup almond milk
1/2 cup maple syrup
2 eggs
Preheat oven to 350 F. Combine dry and wet ingredients, then scoop into lined and sprayed muffin tins. Bake 18 minutes or until a toothpick comes clean. Makes 18.
Chocolate Muffins
(low sugar)
Mix together the following dry ingredients:
1 1/2 cups whole wheat flour
1/2 cup light brown sugar
1/4 cup plus 1 TBSP cocoa powder
1 tsp. baking soda
1/8 tsp. salt
1/4 cup chocolate chips
Mix together the following wet ingredients:
1 cup banana, mashed
2 eggs
1/3 cup maple syrup
1/3 cup peanut butter
1 tsp. vanilla extract
3/4 cup almond milk
2 TBSP coconut oil
Preheat oven to 350 F oven and line muffin tin with paper liners. Fold in wet ingredients with dry ingredients then scoop into muffin tins. Bake for 18 minutes or until a toothpick comes clean. Batter will be thinner than other muffin recipes.
Zucchini Carrot Muffins
(no added sugar)
Combine the following dry ingredients:
2 cups almond flour
1 cup rolled oats (after measuring, pulse in food processor to get a coarse flour)
2 1/4 tsp. ground cinnamon
1/2 tsp. nutmeg
1 tsp. baking soda
1/2 tsp. salt
1/2 cup walnuts, chopped
1/2 cup dates, chopped
Combine the following wet ingredients:
3 eggs
1 cup grated zucchini, lightly packed
1 cup grated carrots, lightly packed
6 TBSP butter, melted
1/2 cup maple syrup (can use a combination of agave and maple syrup)
1 TBSP vanilla extract
Preheat oven to 350 F. Line 14-16 muffin tins with paper liners. Mix wet and dry ingredients together, then scoop into muffin tins. Bake for 25 minutes or until a toothpick comes clean. Freezes well.
Pumpkin Spice Muffins
(No Sugar Added)
Combine the following dry ingredients:
2 cups almond flour
1 1/2 cups rolled oats (after measuring, pulse in food processor to blend to a course flour)
1/2 cup chocolate chips
1 tsp. baking soda
1/2 tsp. salt
1 1/2 tsp. cinnamon
3/4 tsp. nutmeg
3/4 tsp. ground ginger
Pinch of cloves
Pinch of all spice
Combine all wet ingredients:
3 eggs
1 can pumpkin puree
6 TBSP melted butter
1/2 cup maple syrup (can use a combination of agave and maple syrup)
Preheat oven to 350 F and line 14-16 muffin tins with paper muffin cups. Mix dry and wet ingredients until well combined, then scoop into muffin tins. Bake 30 minutes or until the center comes clean with a toothpick. Freezes well.
Frosted Chocolate Fudge Brownies
1 cup oats
1/4 tsp. salt
1 cup pitted dates
5 TBSP cocoa powder
2 tsp. baking soda
1 1/2 cup almond milk (or any other kind of milk)
2 TBSP honey
2 tsp. vanilla extract
Frosting
2 TBSP cocoa powder
1/4 cup peanut butter or almond butter
5 TBSP honey
2 TBSP almond milk
1/8 tsp. salt
2 tsp. flour (gluten free or traditional)
1/2 tsp. vanilla extract
Preheat oven to 350 F. Blend oats and salt in a food processor until powdery. Add dates, cocoa powder and baking soda, pulse until well blended. Next add remaining ingredients and blend until smooth. Pour into a lined 9x9 baking sheet. Bake for 30 minutes or until a toothpick comes out clean. While cooling, mix all ingredients for frosting in a food processor, then chill. Frost fully cooled brownies.
***
These are so moist and yummy! 176 calories per brownie
4 cups water
16 oz. dry pinto beans (soaked 8-12 hours, then rinsed well)
1 onion, diced
4 oz. green chilis
2 TBSP garlic minced
2 tsp. cumin
2 tsp. chili powder
1/4 tsp. cayenne pepper
1/4 tsp. black pepper
2 1/2 tsp. salt
Add all ingredients except for salt to instant pot. Pressure cook for 10 minutes, followed by a quick release. Add salt and adjust seasonings if needed.
Chicken Tikka Masala
Chicken marinade (Combine well, then allow to marinade in fridge for several hours or overnight)
Boneless chicken breasts, cut into bite sized pieces
1/2 cup plain greek yogurt
3/4 TBSP minced garlic
1/2 TBSP ginger
1 tsp. garam masala*
1/2 tsp. turmeric
1/2 tsp. ground cumin
1/4 tsp. chili powder
1/2 tsp. salt
For the sauce
1 TBSP olive oil
2 small onions, diced small
1 1/2 TBSP garlic, finely diced
1 tsp. fresh grated ginger (can use frozen)
1 1/2 tsp. garam masala*
1 1/2 tsp. cumin
1 tsp. turmeric powder
1 tsp. ground coriander
1 1 /2 tsp. chili powder
1 tsp. salt
1 tsp. brown sugar
14 oz. tomato sauce
1 1/4 cup evaporated milk (or additional tomato sauce for a dairy free version)
Fresh cilantro
Saute onions in olive oil until they start to caramelize. Add garlic and ginger and saute for one minute. Then add garam masala, cumin, turmeric, coriander, chili powder, salt and brown sugar stirring well to combine. Then stir in the tomato sauce and allow to simmer for 10-15 minutes until sauce thickens. Stir in evaporated milk. Set aside to keep warm.
Heat oil in a different large skillet over medium heat. Saute chicken pieces until cooked through. Serve chicken with sauce, rice and vegetables. Garnish with fresh cilantro if desired.
Garam Masala
1 TBSP. cumin
3/4 tsp. coriander
3/4 tsp. cardamon
3/4 tsp. black pepper
1/2 tsp. cinnamon
1/4 tsp. ground cloves
1/4 tsp. nutmeg
Roasted Sweet Potatoes with black beans
2 sweet potatoes
1 jalapeno, seeded and finely diced
1 red pepper, diced small
1 red onion, diced small
2 tsp. olive oil
1 tsp. cumin
1 tsp. chili powder
1/2 tsp. salt
1/2 tsp. black pepper
1 15oz. can black beans, well rinsed
1/4 cup cilantro, finely chopped
2 TBSP lime juice
1/4 cup shredded cheese (optional)
Preheat oven to 425 F. In large bowl, mix together the vegetables. Then toss in olive oil and spices. Roast for 18-22 minutes, stirring occasionally. Remove from oven and allow the vegetables to cool slightly. Toss with black beans, cilantro and lime juice. Then add shredded cheese before serving.
Roasted Sweet Potatoes
1 sweet potato, scrubbed with ends cut off, sliced into 3/4 inch thick rounds
Extra virgin olive oil
Coarse sea salt
Pepper
Line baking sheet with silpat. Spray sweet potato rounds with olive oil then season with salt and pepper. Arrange potatoes in a single layer on baking sheet, then cover with tinfoil. Place pan in a cold oven.
Turn oven on to 425 F and cook for 30 minutes. Remove baking sheet from oven and discard foil. Return potatoes to the oven and cook for 7-8 additional minutes. Remove baking sheet from oven and flip sweet potatoes. Continue roasting until bottom edges are golden brown, approximately 4-5 additional minutes. Let potatoes cool for 5-10 minutes before serving.
***
This is my favorite recipe for sweet potatoes. They are super creamy on the inside with a nice caramelized exterior. Recipes modified from Cooks Illustrated Vegetables cookbook.
Spring Harvest Salad
6 cups Romaine and Spinach blend
1 large apple, sliced into small sticks
1/2 cup candied walnuts or pecans*
1/2 cup cooked and cooled quinoa
1/4 cup red onion, thinly sliced
2 cups broccoli slaw
Feta cheese
Dried cranberries
Salad dressing (mix together in a jar and shake well)
1/4 cup olive oil
2 TBSP apple cider vinegar
1 TBSP mustard
1 TBSP maple syrup
1/4 tsp. garlic powder
Salt
Pepper
Mix all ingredients together, then toss to combine. Pour dressing over salad just before serving.
To make candied nuts, melt 1 TBSP butter with 1 TBSP of brown sugar. Add chopped nuts of your choice, toss with a spoon and cook until nuts smell toasted. Spread out on a silpat and allow to cool completely.
***
A good friend introduced me to this amazing salad. Great combination of textures and flavors. Dressing was light and flavorful.
Baked Chicken Legs
1 1/4 LB. Chicken legs
6 TBSP Honey
1/4 cup Soy Sauce
2 TBSP Ketchup
2-3 Gloves of garlic
Salt
Pepper
Preheat oven to 350 F. Line baking sheet with foil. Mix all ingredients together, then pour over chicken. Bake for 45 minutes, flip chicken over and baked 15 additional minutes at 425 F.
*****
Thanks to our friend Jeanne for this recipe, our daughter loves it!
1 LB Tomatillos, husks removed, rinsed and quartered
1/2 Onion, sliced
1 TBSP Oil
2 oz. Mild Chilis
1 TBSP Fresh Garlic (3 cloves)
3/4 cup Chicken broth or water
Salt and pepper to taste
Small bunch of cilantro (less than 1/4 cup)
Roast tomatillos and onions in oil in oven preheated to 400 F for 30 minutes or until browned. Remove from heat and allow to cool slightly. Process roasted vegetables and remaining ingredients (except cilantro) in a Blendtec until smooth. Then add cilantro and pulse a few times.
Lowry's Seasoning Salt
1/4 TBSP Salt
2 tsp. Sugar
1/2 tsp. Paprika
1/2 tsp. Celery Salt
1/4 tsp. Corn Starch
1/4 tsp. Turmeric
1/4 tsp. Onion Powder
1/4 tsp. Garlic Powder
Mix well, then store in an air tight container. Tastes great on hash browns and eggs.
Baked Chicken Breast
Brush chicken breasts with butter, season well, then place in a oven proof dish. Bake at 450 F for 18-22 minutes or until chicken's internal temperature reaches 165 F.
Let chicken rest for 10 minutes, then slice and serve. Super easy and very juicy.
1/2 tsp. Salt
1/2 tsp. Baking Powder
1 cup Sugar
1 1/2 cup Flour
1 1/2 TBSP Oil
2 Eggs
1/2 tsp. Vanilla Extract
2 1/2 cups Milk (only 2 cups if using Almond milk)
Mix all dry ingredients together, then whisk in wet ingredients. Pour a thin round shape of batter into a medium hot saute pan that has been well oiled. Cook until bubbly and edges are cooked. Carefully flip and cook for just a littler longer on the other side. Serve with Nutella, powdered sugar or maple syrup.
*****
This recipe is from my husbands childhood. Him and his friends would make these together often on Saturday mornings.