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Hands on time: 5 minutes Total time: 20 minutes

You can make a batch of this cereal (or double) and store it in the fridge. At breakfast, just scoop out 3/4 cup of the cooked quinoa and reheat in the microwave (about 45 seconds) with 1/4 cup fat free milk.

1 1/4 cups quinoa, rinsed
1/4 tsp fine sea salt
1 cup unsweetened almond milk
1/4 tsp ground cinnamon
1 juice ripe pear
1/2 tsp pure vanilla extract
1 cup fat free milk, unsweetened almond milk, or unsweetened low fat soy milk
2 tbsp sliced almonds (toasted, if desired)
Monk fruit natural no calorie sweetener, for serving (optional)

In a medium nonstick saucepan, combine the quinoa, salt and 1 cup water. Bring to a boil, reduce to a high simmer, cover and cook until partially cooked, about 6 minutes.

Meanwhile, place the almond milk and cinnamon in a small bowl. Core the pear and grate it on the large holes of a box grater into the almond milk. Stir to submerge the pear gratings (this keeps the fruit from turning brown).

Uncover the saucepan and add the almond milk mixture. Return to a simmer, cover, and cook, stirring occasionally, until the quinoa is tender and the milk is mostly absorbed, 9 - 11 minutes.

Remove the pan from the heat and stir in the vanilla. Serve with 1/4 cup milk per serving and topped with the almonds (1 1/2 tsp per serving) and a sprinkling of monk fruit sweetener, if desired.

Makes 4 (3/4cup) servings
Per serving: 269 calories, 5.5g fat, 0.5g saturated fat, 11g protein, 45g carb, 5.5g fiber, 219mg sodium


Hands on time:20 min Total time: 30 min

Eat these tostadas with a knife and fork or, if the toasted tortillas are not too brittle, fold them in half and eat like a taco. You can toast the tortillas, cook the sausages, and make the tomato salsa well ahead, if you like.

1/4 cup chopped grape tomatoes
2 scallions, thinly sliced
coarse kosher salt
gluten-free chili powder
4 (6-inch) 100% corn tortillas
olive oil cooking spray
2 gluten free italian-style turkey sausage links (3 ounces each)
1 tbsp extra-virgin olive oil
1 green bell pepper, finely diced
1 small onion, finely diced
2 large eggs
1/2 cup liquid egg whites (or the whites of 3 large eggs)
1/4 cup shredded reduced fat mexican-blend cheese
1/4 cup nonfat plain greek yogurt

In a small bowl, toss together the tomatoes, scallions, and a small pinch each of salt and chili powder. Set aside the fresh salsa.

Preheat the broiler. Place the tortillas on a baking sheet and very lightly coat with olive oil cooking spray. Sprinkle each lightly with a pinch of chili powder. Broil until browned and crisp, 2-3 minutes; watch carefully to prevent burning. Set the tortillas aside.

In a large skillet, bring 1/2 inch of water to boil. Pierce the sausages in several places, add to the skillet, cover and cook, turning once, until cooked through, about 7 minutes. Remove the sausages, and when cool enough to handle, dice.

Wipe out the skillet and heat the oil over medium-high heat. Add the bell pepper and onion and cook until the onion is softened and lightly browned, about 7 minutes.

In a small bowl, beat together the whole egg and egg whites. Add the egg mixture and diced sausage to the skillet and scramble to your preferred doneness. Sprinkle the cheese over the eggs and let sit a minute to melt.

Top each tortilla with eggs (a generous 1/2 up each) and a tablespoon of the yogurt and salsa.

Makes 4 servings (1 tostada per serving)
Per serving: 243 calories, 11g fat, 3g sat fat, 20g protein, 20g carb, 2.5g fiber, 443 mg sodium


Hands on: 30 min Total Time: 30 min

Mix up a batch or two of the dry mixture to have on hand; it will keep for several months in the freezer. While the cooking goes pretty quickly, if you're concerned that one batch of pancakes will cool off while you prepare the rest, keep the cooked ones warm in a 200degreeF oven. Because these pancakes contain chickpea flour, they are higher in protein than wheat based pancakes.

2 large apples (about 8 oz each), cored, halved, and thinly sliced
1 tbsp fresh lemon juice
1/2 cup chickpea flour
1/2 cup 100% buckwheat flour
2 tbsp cornmeal
1 1/2 tsp gluten-free baking powder
1/2 tsp baking soda
1/8 tsp salt
1 1/4 cups light (1.5%) buttermilk
1 large egg
1/3 cup liquid egg white (or the whites of 2 large eggs)
1 tbsp plus 1 tsp extra virgin olive oil
olive oil cooking spray

In a large skillet, toss the apple slices with the lemon juice and 3 tbsps water and cook over medium heat until tender, about 3 minutes. Remove from the heat and cover to keep warm while you make the pancakes.

In a large bowl, whisk together the chickpea flour, buckwheat flour, cornmeal, baking powder, baking soda, and salt. In a separate large bowl or large glass measuring cup, combine the buttermilk, whole egg, egg whites, and oil. Stir the liquid ingredients into the dry ingredients until no lumps remain.

Coat a large nonstick skillet with olive oil cooking spray. Heat the skillet over medium low heat and ladle a scant 1/4 cup batter per pancake into the pan (you should be able to fit about 3 pancakes). Cook until the tops of the pancakes have a few bubbles, about 2 minutes, then flip them over and cook until the undersides are done, about 1 minute. Repeat with the remaining batter.

Serve the pancakes topped with the apple slices and any juice.

Makes 4 (3 pancakes) servings
Per serving: 268 calories, 8.5g fat, 2g sat fat, 11g protein, 39g carb, 4g fiber, 530mg sodium


Hands on: 15 minutes Total time: 45 min

Xanthan gum is used in gluten free baking to bind ingredients and help produce a finer texture. But a little xanthan gum goes a long way, so store what you aren't using in the fridge or freezer, where it will keep indefinitely. To have these muffins as part of a complete breakfast, split the muffin and spread each half with some nonfat plain greek yogurt or serve alongside a poached egg.

3/4 cup quinoa flakes, toasted
1 cup sorghum flour
2 tbsp chia seeds, finely ground
2 tbsp granulated stevia (baking formula)
2 tsp gluten free baking powder
1/2 tsp xanthan gum
1/4 tsp salt
1 cup light (1.5%) buttermilk
3 tbsp extra virgin olive oil
1/3 cup liquid egg whites (or the whites of 2 large eggs)
2 tbsp agave nectar
2 tsp grated orange zest
1 1/4 cups fresh or frozen (no need to thaw) blueberries

Preheat the oven to 375. Line a standard 12-cup muffin pan with paper liners. Place the quinoa flakes on a baking sheet and toast until fragrant and crisp, about 15 minutes.

In a large bowl, stir together the sorghum flour, chia seeds, stevia, baking powder, baking soda, xanthan gum, and salt.

In a separate bowl, whisk together the buttermilk, oil, egg whites, agave nectar, and orange zest. Make a well in the center of the dry ingredients, pour in the buttermilk mixture, and stir gently to combine. Fold in the blueberries.

Divide the batter evenly among the muffin cups (this can be done with a small ice cream scoop).

Bake until a toothpick inserted in the center of a muffin comes out clean, 17-20 minutes. Remove the muffins from the pan and transfer to a rak to cool.

Makes 12 muffins (1 per serving)
Per Muffin: 132 calories, 5g fat, 1g sat fat, 4g protein, 20g carb, 2.5g fiber, 213mg sodium


Hands on: 15 min Total time: 50 min

These are a great grab-and-go breakfast. With 19grams of protein, a single mini quiche is satisfying and energizing way to start your day. Make a while batch and refrigerate (they will keep well for at least a week), then reheat them, wrapped in a paper towel, in the microwave for 30-45 seconds - take care though, the cheese will get hot.

Olive oil cooking spray
1 tsp extra virgin olive oil
4 oz gluten free canadian bacon, coarsely chopped
3/4 cup chickpea flour
1 can (12 oz) fat free evaporated milk
6 tbsp liquid egg whites
1 whole egg
2 tsp dijon mustard
pinch each freshly ground black pepper and ground nutmeg
1 cup shredded reduced fat swiss cheese (4 oz)

Preheat the oven to 350. If your jumbo muffin pan isn't nonstick, lightly coat the cups with olive oil cooking spray.

In a large nonskillet skillet, heat the oil over medium high heat. Add the canadian bacon and cook, stirring often, until lightly browned, 4-5 minutes.

In a bowl, whisk together the chickpea flour, evap milk, egg whites, whole egg, mustard, pepper, and nutmeg until just blended.

Divide the bacon evenly among the muffin cups. Divide the cheese among the cups. Pour the custard mixture over the cheese and bacon (the cups will be about 3/4's full).

Bake until nicely browned on top and cooked through but still moist, 30-35 minutes. Transfer to a rack to cool slightly. Serve warm or at room temperature.

Makes 6 mini quiches (1 per serving)
Per mini quiche: 213 calories, 8g fat, 3.5g sat fat, 19g protein, 15g carb, 1g fiber, 503mg sodium


Hands on: 10 min Total time: 25 min

2 tbsp no salt added tomato paste
1/3 cup walnuts, finely ground (use a mini food processor)
3 tbsp chickpea flour
1/4 tsp salt
4 fish fillets, such as tilapia, flounder, red snapper, or sea bass (about 6 ounces each)
4 tsps extra virgin olive oil
2 tbsp light mayonnaise
2 tsp fresh lemon juice
1 tsp smoked paprika
pinch cayenne pepper

Preheat the oven to 400. In a small bowl, stir together the tomato paste and 2 tsp water. In another small bowl, combine the walnuts, chickpea flour, and salt.

Place the fish on a broilerproof baking sheet and brush the tops with the tomato paste mixture.

Sprinkle the walnut mixture over the top of the fish and press to adhere. Drizzle each fillet with 1 tsp of the olive oil.

Bake until just cooked through, 10-12 minutes. Turn on the broiler and place the fish under the broiler to crisp, 30-45 seconds (watch carefully to prevent burning).

Meanwhile, in a small bowl, whisk together the mayonnaise, lemon juice, paprika, and cayenne. Serve the fish with the spicy mayo.

Makes 4 servings.
Per serving: 308 calories, 17g fat, 2.5g sat fat, 33g protein, 6 g carb, 1.5g fiber, 294mg sodium


Hands on: 25 min Total time: 1 hour plus 15 min standing time

The mushroom-bean mixture can be prepped ahead and refrigerated. If it seems too dry when you go to use it, stir a spoon or two of the tomato sauce into it to moisten. If you like spice, bump up the chile powder to 1 tsp total (1/2 tsp with the mushrooms and 1/2 tsp in the tomato sauce). Leftovers hold up well in the refrigerator for about a week. Reheat briefly in a microwave oven or in a toaster oven set to bake at about 300degrees.

1 can (14.5 oz) no salt added diced tomatoes
1 can (15 oz) no salt added gluten free black beans, drained and rinsed
2 tbsp no salt added tomato paste
4 tsp extra virgin olive oil
1/2 tsp chipotle chile powder
1 large portobello mushroom cap (6 oz)
1 small sweet onion (5 oz), diced
2 cloves garlic, minced
1/4 tsp coarse kosher salt
1 cup nonfat ricotta cheese
1/3 cup liquid egg whites (or the egg whites of 2 large eggs)
1 large egg
1/4 cup grated parmesan cheese
5 (6-inch) 100% corn tortillas, halved

Preheat the oven to 375.

Measure out 1/2 cup of the diced tomatoes and transfer to a medium bowl. Stir in the beans, lightly crush some of the beans with a fork or potato masher, and set aside.

Transfer the remaining tomatoes to a mini food processor. Add the tomato paste, 2 tsp of the olive oil, and 1/4 tsp of the chile powder. Puree to a smooth sauce.

With a small spoon, scrape out the black gills from the portobello. Cut the cap into small dice.

In a large nonstick skillet, heat the remaining 2 tsp of oil over medium high heat. Add the onion and garlic and cook until beginning to soften, about 2 minutes. Add the mushrooms, sprinkle with the salt and the remaining 1/4 tsp chile powder, and cook, stirring often, until both the mushrooms and onions are softened, about 4 minutes. Stir in the black bean mixture and cook for 2 minutes to blend the flavors.

Meanwhile, in a small bowl, stir together the ricotta, egg whites, whole egg and parmesan.

Spread one third of the tomato sauce over the bottom of an 8x8-inch nonstick baking pan. Top the tomato sauce with 4 tortilla halves, lining up the cut edges with the sides of the pan. Use a fifth tortilla half to cover the hole in the middle. Top with half of the bean mixture and dollop with half of the remaining tomato sauce. Repeat the layering. Spread the ricotta mixture over the top, making sure it goes to the edges of the pan.

Bake until the topping is puffed and golden, 30-45 minutes. Let stand for 15 minutes before cutting into quarters and serving.

Makes 4 servings
Per serving: 347 calories, 8gm fat, 2g sat fat, 24g protein, 45g carb, 9g fiber, 362mg sodium


Hands on: 10 min Total time: 40 min

1/3 cup cornmeal
1/3 cup liquid egg whites (or the whites of 2 large eggs)
1/2 cup almond flour
1/3 cup grated parmesan cheese
1/2 tsp dried oregano, crumbled
1/4 tsp freshly ground pepper
1 pound eggplant, peeled in stripes (some skin on, some off) and cut crosswise into 8 rounds (3/4 inch thick)
1 tbsp extra virgin olive oil
1/4 tsp salt
16 plum tomato slices (from about 3 tomatoes)
4 wedges (3/4 ounce each) light spreadable cheese, halved horizontally

Preheat the oven to 400. Place the cornmeal in a shallow bowl. In another shallow bowl, beat the egg whites with 1 tbsp water. In a third shallow bowl, mix together the almond flour, parmesan, oregano, and pepper.

Line a baking sheet with parchment paper. Dip both sides of each eggplant round first in the cornmeal, then in the egg white mixture (letting any excess drip off), and then in the almond flour mixture to coat well. Pat so the almond mixture adheres.

Place the eggplant on the baking sheet and drizzle the oil over the slices. Sprinkle the salt over the top. Bake until the eggplant is tender and the undersides of the slices are golden, about 20 minutes. Turn the eggplant over and top each slice with 2 tomato slices and half of a cheese wedge. Mash the cheese wedge down with a fork.

Bake until the tomato is hot and the cheese is melted slightly, about 10 minutes.

Makes 4 servings (2 stacks per serving)
Per serving: 267 calories, 15g fat, 3g sat fat, 12g protein, 23g carb, 6.5g fiber, 545mg sodium


Hands on: 15 min Total time: 15 min

1 1/4 cups reduced sodium gluten free chicken broth
3 tbsp chickpea flour
2 tsp grated lemon zest
1/4 cup fresh lemon juice
1/4 tsp garlic powder
1/4 tsp salt
1/4 tsp freshly ground black pepper
4 tsp extra virgin olive oil
1 1/2 pounds boneless, skinless chicken breasts, very thinly sliced (as for stir fry)
6 scallions, chopped
2 tbsp minced fresh cilantro or parsley

In a small bowl, stir 1/2 cup of the chicken broth into the chickpea flour to make a smooth paste. Then stir in the remaining 3/4 cup chicken broth, the lemon zest, lemon juice, garlic powder, salt and pepper. Stir well to blend. Set aside.

In a large nonstick skillet, heat 2 tsp of the oil over medium high heat. Add the chicken and cook, tossing to separate the pieces, until just opaque, about 2 minutes. (It's okay if they're still a little pink; they will continue to cook later). With a slotted spoon, transfer the chicken to a plate.

Add the remaining 2 tsp oil and the scallions to the pan and stir until beginning to soften, about 1 mixture. Stir the chicken broth mixture to recombine and pour the mixture into the pan. Bring to a boil, stirring, then stir the cilantro or parsley into the sauce.

Return the chicken (and the collected juices on the plate) to the pan, toss to coat with the sauce, and cook to heat through, about 45 seconds.

Makes 4 servings
Per serving: 263 calories, 9.5g fat, 1.5g sat fat, 38g protein, 5g carb, 1g fiber, 490mg sodium


Hands on: 10 min Total time: 35 min

Best served warm, straight from the oven. But if you want to make the crust ahead, you can. Reheat it in a 325 degree oven for about 10 minutes before topping with the tomato-artichoke mixture.

1 pkg (9 ounces) frozen artichoke hearts, thawed and coarsely chopped
3 plum tomatoes, diced
1/3 cup shredded fresh basil (optional)
2 tsp balsamic vinegar
1 1/2 cups black bean flour
1 tsp gluten free baking powder
1/2 tsp garlic powder
1/2 tsp salt
1/4 tsp freshly ground black pepper
6 tbsp liquid egg whites (or the whites of 2 large eggs)
2 tbsp no salt added tomato paste
2 tsp extra virgin olive oil
3/4 cup (3 ounces) shredded reduced fat cheese, such as Cheddar, Monterey Jack, or Mexican blend

Preheat the oven to 375. Line a 10x15 inch rimmed baking sheet with parchment paper. Coat the paper lightly with cooking spray (preferably olive oil spray).

In a bowl, toss together the artichoke heart, tomatoes, basil (if using) and vinegar. Set aside.

In a second bowl, whisk together the black bean flour, baking powder, garlic powder, salt, and pepper. Add the egg whites and 3/4 cup plus 3 tbsp water (if using actual egg whites, add 2 tsp more water here) and stir to blend. The batter will resemble thick cake batter.

Scrape the batter into the lined baking sheet and spread evenly. Bake until the crust is firm on the top, about 10 minutes (don't worry if it cracks).

Meanwhile, in a small bowl, blend together the tomato paste, 2 tbsp water and the olive oil.

Remove the crust from the oven and brush all over and all the way to edges with the tomato paste mixture. Sprinkle evenly with the cheese. Return to the oven and bake until the cheese melts and begins to brown, 7-9 minutes.

Remove from the oven, top the crust with the artichoke-tomato mixture, and let sit for 5 minutes before cutting into 4 rectangles.

Makes 4 servings
Per serving: 321 calories, 8g fat, 3g sat fat, 21g protein, 44g carbs, 12g fiber, 508mg sodium


Hands on: 15 min Total time: 40min

Spaghetti squash takes about 10 minutes in the microwave to prepare. The meatballs can be prepared well ahead and frozen. Thaw them in the refrigerator and let them come to room temperature before adding to the simmering sauce. For the bottled marinara, use one that has less than 3 grams of sugar per 1/2 cup serving.

1 package (10 ounces) cremini mushrooms
1 tsp extra virgin olive oil
2 1/2 cups bottled marinara sauce
3/4 lb gluten free lean ground turkey breast
1/3 cup plus 4 tsp grated parmesan cheese
2 tbsp no salt added tomato paste
freshly ground black pepper
1 spaghetti squash (3 lbs)

Measure out about one third of the mushrooms and finely mince (this is a good place to use a mini food processor). Thinly slice the remainder of the mushrooms.

In a large nonstick skillet, heat the oil over medium high heat. Add the sliced mushrooms and cook, without stirring, for 2 minutes.. Then stir until softened, about 1 minute longer. Add the marinara sauce and reduce the heat so the sauce simmers while you make the meatballs.

In a medium bowl, combine the turkey, 1/3 cup of the parmesan, the tomato paste, and a generous pinch of pepper. Form into 24 meatballs, each the size of a large walnut.

Add the meatballs to the simmering sauce, cover, and simmer for 10 minutes. Turn the meatballs over, cover, and cook until cooked through, 10 to 15 minutes longer.

Meanwhile, pierce the spaghetti squash in several places with a knife or kitchen fork. Microwave on high until the squash is firm tender (but not too soft) about 10 minutes. Test it by piercing it with a sharp knife, there should be a little bit of resistance, but the knife should go in easily. Let stand for 2 minutes.

When just cool enough to handle, use a large sturdy knife to halve the squash lengthwise. Holding it with a potholder, scoop out and discard the seeds from the center, then use a fork to pull the squash flesh into strands, letting them fall into a large bowl. Ladle out about 1 cup of the marinara (just enough to lightly coat) and toss with the spaghetti squash.

To serve, divide the spaghetti squash among 4 pasta bowls and top with the remaining sauce, the meatballs (6 per serving), and parmesan (1 tsp per serving).

Makes 4 servings
Per serving: 298 calories, 11g fat, 4.5g sat fat, 23g protein, 32g carb, 7.5g fiber, 542mg sodium


Hands on: 10 min Total time: 10 min

Garam masala is an Indian blend of hot and sweet spices that can be found on the supermarket spice shelf. The rub is great on pork but it's equally good on beef or chicken. Make up a big batch so you'll have it on hand. Store in a cool, dry spot in an airtight container for up to 2 months.

1 tsp ground coriander
1/2 tsp ground cumin
1/2 tsp garam masala
1/2 tsp smoked paprika
1/4 tsp dried oregano, crumbled
1/4 tsp salt
1/4 tsp freshly ground black pepper
1/8 tsp garlic powder
8 boneless pork loin chops (3 ounces each)
1 tbsp extra virgin olive oil

In a small bowl, stir together the coriander, cumin, garam masala, paprika, oregano, salt, pepper and garlic powder.

Lightly coat a grill or grill pan with cooking spray and heat over medium heat.

Sprinkle each side of each pork chop with a little more than 1/4 tsp of the rub. Rub with oil. Grill the pork until cooked through but still juice, 1 to 1 1/2 minutes per side.

Makes 4 servings (2 chops per serving)
Per serving: 265 calories, 14g fat, 4.5g sat fat, 32g protein, 0g carb, 0.5g fiber, 216mg sodium


Hands on: 15 min Total time: 30 min

Technically, tabbouleh is made with couscous, but in this version, quinoa makes a crunchy, refreshing stand in. This could also easily be upgraded to a main dish salad. Just grill chicken or turkey breast cutlets (about 4 ounces per person) and serve atop the quinoa mixture.

3/4 cup red or white quinoa
1/4 tsp plus a pinch coarse kosher salt
1 tbsp fresh lemon juice
1 tbsp extra virgin olive oil
1/4 tsp freshly ground black pepper
1 cup grape tomatoes, quartered
4 scallions, sliced
1/2 cup chopped fresh flat leaf parsley
1/4 cup crumbled reduced fat feta cheese
2 tbsp plus 2 tsp pumpkin seeds, toasted and chopped

Cook the quinoa according to the package directions, using 1/4 tsp of the coarse salt in the cooking water.

Meanwhile in a large bowl, whisk together the lemon juice, oil, and pepper. Add the tomatoes and scallions and sprinkle with a pinch of salt.

Drain the quinoa well and add to the bowl, tossing well to combine. Sprinkle on the feta cheese and toss gently.

Serve at room temperature and chilled, topped with pumpkin seeds (2 tsp per serving).

Makes 4 (scant 1 cup) servings
Per serving: 138 calories, 5.5g fat. 1g sat fat, 5g protein, 18g carb, 2g fiber, 72mg sodium


Hands on: 25 min Total time: 35 min

For time efficiency, prep the vegetables while the onions are cooking and prep the turkey while the vegetables are cooking in the broth.

4 tsp extra virgin olive oil
1 small red onion (5 ounces) halved and very finely slivered
3 cloves garlic, thinly sliced
2 carrots, thinly sliced on an angle
2 1/2 cups reduced sodium gluten free chicken broth
8 ounces snow peas, strings removed, cut crosswise into thirds, on an angle
2 tsps grated lime zest
freshly ground pepper
1 pkg (3.75 oz) cellophane noodles (bean threads)
1 tbsp reduced sodium gluten free tamari soy sauce
4 turkey breast cutlets (about 16 ounces total), very thinly sliced across the grain (as for stir fry)
1 tbsp fresh lime juice

In a nonstick dutch oven, heat 2 tsp of the oil over medium high heat. Add the onion, reduce the heat to medium and cook, stirring often, until very nicely browned, 7-9 minutes. With a slotted spoon, transfer the caramelized onion to a bowl and set aside.

Add the remaining 2 tsp oil to the dutch oven and heat over medium high heat. Add the garlic and carrots and cook until the garlic is fragrant, about 1 minute. Add the broth, 1 1/2 cups water, the snow peas, lime zest, and a generous pinch of pepper. Bring to a boil. Reduce to a simmer and cook until the carrots are crisp tender, about 5 minutes.

Meanwhile break the bundles of noodles in half or into thirds (so the noodles won't be so long) and place in a medium bowl. Soften the noodles according to package directions. Drain, return to the bowl, and toss with the tamari soy sauce.

Add the turkey to the simmering broth and cook until just cooked through, 45 seconds to 1 minute. Stir in the lime juice.

To serve, divide the noodles among 4 deep soup bowls. Drizzle in any soy sauce remaining in the bowl. Scoop the turkey and vegetables over the noodles. Ladle one fourth of the broth (about 1 cup) into each bowl. Top with the caramelized onions.

Makes 4 servings
Per serving: 312 calories, 5.5g fat, 0.5g sat fat, 31g protein, 34g carbs,3 g fiber, 553mg sodium


Hands on 15 min, Total time: 35 min

For these, choose a high quality gluten free dark chocolate with about 70% cacao. Tapioca starch is added to the brown rice flour here to add body to the cupcakes.

1 cup 1% milk
1/4 cup extra virgin olive oil
1 large egg
2 tbsp agave nectar
1 tsp pure vanilla extract
2/3 cup brown rice flour
1/2 cup tapioca starch
1/2 cup granulated stevia (baking formula)
1/3 cup unsweetened cocoa powder
1 tsp gluten free baking powder
1/2 tsp xanthan gum
1/4 tsp salt
2 ounces gluten free dark chocolate

Preheat the oven to 350. Line 12 cups of a muffin pan with paper liners. In a small bowl, whisk together the milk, oil, egg, agave, and vanilla.

In a large bowl, whisk together the brown rice flour, tapioca starch, stevia, cocoa, baking powder, xanthan gum, and salt. Add the milk mixture and stir until smooth. Divide the batter evenly among the 12 cups and bake until the tops spring back when lightly touched, about 20 minutes.

Remove the cupcakes from the pan and cool on a rack.

While the cupcakes are cooling, in a microwaveable bowl, heat the chocolate on high power in three or four 20-second increments, stirring well after each, until the chocolate is smooth and melted.

When the cupcakes are cool, spread the melted chocolate over the top.

Makes 12 cupcakes (1 per serving)
Per cupcake: 183 calories, 12g fat, 2.5g sat fat, 3g protein, 20g carb, 2g fiber, 110mg sodium


Hands on: 10 min Total time: 40 min

Keep the biscotti stored in an airtight container, where they will keep for up to a week.

1 1/3 cups almond flour
1/4 cup granulated stevia (baking formula)
1/2 tsp xanthan gum
1/4 tsp baking soda
1 tsp grated lime zest
3/4 tsp ground cinnamon
1 tbsp plus 1 tsp fresh lime juice
1/3 cup liquid egg whites (or the whites of 2 large eggs)
1/4 cup pistachios, chopped

Preheat the oven to 350. Line a baking sheet with parchment paper. In a food processor, pulse the almond flour, stevia, xanthan gum, baking soda, salt, lime zest, and cinnamon. Add the lime juice and egg whites and pulse until the dough forms a ball. Transfer to a bowl and knead in the pistachios.

Divide the dough in half and shape each half into a long 6 1/2 inches long, 2 1/2 inches wide, and 1/2 inch thick. Place the two logs on the baking sheet, spacing them 2 inches apart. Bake until firmed and set, about 20 minutes. Remove from the oven, but leave the oven on and reduce the temperature to 300.

Let the logs cool slightly on a rack. Then slice each log crosswise into 10 biscotti. Return the cookies to the baking sheet, laying them flat, and bake until crisp, about 10 minutes. Transfer to a rack to cool.

Makes 20 biscotti (1 per serving)
Per biscotti: 54 calories, 4.5g fat, 0.5g sat fat, 2g protein, 3g carbohydrates, 1g fiber, 53mg sodium.


Hands on: 10 min Total time: 40 min

Ideal for an on-the-go snack, they will keep for several days in the fridge in an airtight container. For longer storage, wrap them individually and freeze for up to 3 months.

1 cup gluten free rolled oats
1/2 cup pecans
1/3 cup (1/2 ounce) unsweetened, gluten free dried apple slices, broken into small bits
3 tbsp gluten free dried currants
3 tbsp ground flaxmeal
1/4 tsp salt
3/4 cup mashed banana (from 2 medium bananas)
3 tbsp agave nectar
3 tbsp liquid egg whites (or the white of 1 large egg)
1 tsp pure vanilla extract

Preheat the oven to 350. Place the oats in a baking pan and bake until fragrant and lightly browned, about 10 minutes. Leave the oven on.

Meanwhile, coat an 8x8 inch baking pan with cooking spray. Line the pan with parchment, leaving an overhang on two sides; coat the parchment with cooking spray.

Transfer 1/2 cup of the toasted oats to a large bowl. Coarsely chop 1/4 cup of the pecans and add them to the bowl along with the dried apple, currants, flaxmeal, and salt. In a food processor, finely grind the remaining 1/2 cup toasted oats and the remaining 1/4 cup pecans. Add them to the bowl along with the mashed banana, agave nectar, egg whites and vanilla. Stir to combine.

Spoon the mixture into the lined baking pan and pat to an even layer. Bake until set, about 20 minutes. Let cool in the pan. Use the parchment overhang to lift it out of the pan, then cut into 10 bars.

Makes 10 bars (1 per serving)
Per bar: 150 calories, 6g fat, 0.5g sat fat, 3 g protein, 23g carbohydrates, 3.5g fiber, 82mg sodium.


Hands on: 20 min Total time: 45 min plus cooling time

If you prefer, you can omit the cardamom and increase the ginger and cinnamon to 3/4 tsp each. If you do, swap in extra olive oil for the sesame oil.

1/2 cup 100% buckwheat flour
1/2 cup gluten free oat flour
1/3 cup granulated stevia (baking formula)
1 tsp baking soda
1/2 tsp g

Edited by: KIERAE at: 6/18/2013 (21:20)
I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie

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