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Real Food Nutrition, Recipes From Scratch & Natural Living

Tag: dairy free

Crockpot White Chicken Chili [Gluten Free + Dairy Free]
June 10, 2020

Crockpot White Chicken Chili [Gluten Free + Dairy Free]

I LOVE a good chili. Up until about a year ago I had never tried White Chicken Chili which honestly is a bit of a disgrace. Most recipes out there are filled with dairy, and my husband can’t tolerate it, so we avoid it for…

In The Kitchen, Soup
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by Abbey Verigin
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Creamy Cauliflower Soup [Gluten Free + Dairy Free]
December 30, 2019

Creamy Cauliflower Soup [Gluten Free + Dairy Free]

I often share my soup recipes on Instagram as I meal prep for the week. If you follow, you may notice a common theme that for most of my soups. I tend to follow the same process of roasting a bunch of veg, and blending…

In The Kitchen, Soup
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by abbeyverigin
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Butternut Squash & Spinach Quinoa Casserole [Gluten Free + Dairy Free Option]
December 20, 2019

Butternut Squash & Spinach Quinoa Casserole [Gluten Free + Dairy Free Option]

I wait all year for squash season, and once it comes I find ways to put it into just about everything. I love butternut squash because it’s easy to track down, unlike some more obscure squash varieties, and it is so versatile. When the cold weather hits nothing sounds as comforting as a casserole, so naturally I had to combine the two to make a casserole that is both healthy (unlike most) and delicious. Choosing quinoa as the base of this casserole provides a great source of plant based protein. To make this casserole dairy free, simply omit the cheese.

Butternut Squash & Spinach Quinoa Casserole

December 20, 2019
: 4
: Easy
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Ingredients
  • 1 cup dry quinoa
  • 1/2 lb butternut squash
  • 2 cups frozen spinach (3-4 if fresh)
  • 1 cup full-fat coconut milk
  • 1 egg
  • 1 tsp garlic powder
  • 1/4 cup shredded mozzarella
Directions
  • Step 1 Cook quinoa according to package instructions with broth.
  • Step 2 Use prechopped, or chop yourself, 1/2 lb butternut squash into 1/2 inch pieces.
  • Step 3 In a small bowl, whisk together egg, garlic powder, and coconut milk.
  • Step 4 Grease a casserole dish, and pour in quinoa.
  • Step 5 Add butternut squash and spinach. Stir together.
  • Step 6 Mix egg mixture into the casserole dish, and stir until evenly distributed.
  • Step 7 Top with mozzarella cheese.
  • Step 8 Bake at 375 for 40 minutes until casserole is well set, and cheese is browned.
In The Kitchen, Mains
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by abbeyverigin
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Classic Sugar Cookies Healthified [Gluten Free + Dairy Free + Refined Sugar Free]
December 14, 2019

Classic Sugar Cookies Healthified [Gluten Free + Dairy Free + Refined Sugar Free]

I’m not quite sure what Christmas would be without lots and lots of baking. Sugar cookies, shortbread, and ginger snaps all come out from hibernation, and nothing quite beats it. Around this time of year, everywhere we go there are tons of homemade sugar filled…

Baked Goods, In The Kitchen
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by Abbey Verigin
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Crockpot Creamy Chicken + Veggie Soup [Gluten Free + Dairy Free Option]
October 18, 2019

Crockpot Creamy Chicken + Veggie Soup [Gluten Free + Dairy Free Option]

Guess what season it is? If you’re thinking crockpot season, you’re right. The crockpot has barely left my kitchen counter, which I am totally okay with because crockpot recipes tend to be low maintenance and produce less dishes. Hallelujah. I really can’t ask for more…

In The Kitchen, Soup
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by Abbey Verigin
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0 Comments
Zucchini Oat Flour Muffins [Gluten Free + Dairy Free]
September 18, 2019

Zucchini Oat Flour Muffins [Gluten Free + Dairy Free]

Chances are if you have a garden of your own or know of anyone that does, you have more zucchini then you know what to do with. Every year comes the time when there is more zucchini than anyone can imagine using up. Our freezer is well stocked with chopped and shredded zucchini to use throughout the winter, we are eating our weight in zucchini noodles, and I am adding it to pretty much everything I make in the kitchen. These muffins are gluten and dairy free, with the perfect fluffy muffin texture — my favourite trait of baking with oat flour. They are low in natural added sugar and pack in plenty of veggies. If you’d like to give these muffins a protein boost, collagen peptides will increase the protein content without effecting the flavour.

Zucchini Oat Flour Muffins

September 18, 2019
: 12
: Easy
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To guarantee this recipe is gluten free, use certified gluten free oats and blend to a fine flour to make oat flour. Alternatively, you can purchase certified gluten free oat flour as it often can be contaminated with wheat.

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Ingredients
  • 3 eggs
  • 2 bananas
  • 1/4 cup coconut oil, melted
  • 1/4 cup maple syrup or raw honey
  • 1 tsp vanilla extract
  • 2 1/2 cups shredded zucchini
  • 2 1/2 cups oat flour
  • 2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/3 cup chocolate chips or walnuts, optional
Directions
  • Step 1 In a blender or a large bowl, mix together eggs, banana, oil, maple syrup, and vanilla.
  • Step 2 Stir together oat flour, baking powder, baking soda, salt, and cinnamon in a large bowl.
  • Step 3 Add the blended ingredients to the dry ingredients, and stir in shredded zucchini and chocolate chips.
  • Step 4 Bake at 350 for 30 minutes.

Zucchini Oat Flour Muffins [Gluten Free + Dairy Free]

To guarantee this recipe is gluten free, use certified gluten free oats and blend to a fine flour to make oat flour. Alternatively, you can purchase certified gluten free oat flour as it often can be contaminated with wheat.

  • 3 eggs

  • 2 bananas

  • 1/4 cup coconut oil, melted

  • 1/4 cup maple syrup or raw honey

  • 1 tsp vanilla extract

  • 2 1/2 cups shredded zucchini

  • 2 1/2 cups oat flour

  • 2 teaspoons baking powder

  • 1/2 teaspoon baking soda

  • 1/2 teaspoon salt

  • 1/3 cup chocolate chips or walnuts, optional

  1. In a blender, blend together eggs, banana, oil, maple syrup, and vanilla.

  2. Stir together oat flour, baking powder, baking soda, salt, and cinnamon in a large bowl.

  3. Add the blended ingredients to the dry ingredients, and stir in shredded zucchini and chocolate chips.

  4. Bake at 350 for 30 minutes.

Baked Goods, Baking, In The Kitchen
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by Abbey Verigin

Hi, I'm Abbey!

I am a Registered Holistic Nutritionist with a passion for helping people create sustainable health without over complicating nutrition. Given my holistic approach and much research, I know the impact that the products we use in our homes and on our bodies have on our health. Here I share simple recipes, non-toxic DIY projects, and evidence based nutrition information to help you lead a healthier, happier life.

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