Friendly Gluten Free Foods

Adventures of a recipe tinkerer and food explorer


Blueberry Carrot Protein Smoothie

I impressed myself with the taste of this ‘thrown together’ smoothie. Used up left over carrots to account for the veggies to balance out the fruit, veggie, protein, omega3 protein smoothie. I like blueberries and this is the first time I’ve made a smoothie made mostly with blueberries. I’m quite pleased with how it turned out.

I put my carrots in a sealed plastic bag with a paper towel to keep them from going rubbery on me. I have not tried rubbery carrots in this smoothie, but I bet it would be a good use for them instead of putting them in the compost.


1 cup Coconut Milk, Unsweetened, Vanilla (or milk of choice)
1 scoop Vega Vanilla Sport Protein Powder
1 tablespoon flaxseed (optional)
2 medium carrots, pealed and cleaned
2 cups Blueberries, Whole, Frozen
1 Banana, ripe, Frozen
1 cup Water (additional water to desired smoothness)



Calories = 590



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Tolerant Black Bean Rotini (pasta)

Ever wonder how to reduce the starch in pasta? How about noodles made entirely from black beans or lentils? I couldn’t wait to try this high protein substitution for pasta and it exceeded my expectations.

Product: Tolerant Black Bean Rotini
What I paid: $??
Buy again: Yes
Recommend to friends: Yes

  • High in protein – 22g per serving
  • High in fiber – 15g per serving
  • High in iron and a low glycemic index
  • One ingredient! Black beans!
  • Held it’s shape
  • A good flavor, if you like black beans =)
  • Gluten free
  • Cooks in the same amount of time as regular pasta
  • You will feel good about eating it!

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Chocolate chip peanut butter oat zucchini brownies (gluten free, dairy free)

Chocolate chip PB Oat Zucchini browniesOh my gosh, these are delicious. As you can see, I ate two before realizing I should photograph them.

What to do with one cup of frozen shredded zucchini? Not enough for zucchini bread or zucchini muffins.

I found this flour less zucchini brownie recipe and was about to put 1 cup of peanut butter into the mix when I decide that was just WAY too much peanut butter. Not for the flavor but because of how much fat and calories are in peanut butter. So I modified the recipe to include oats and an egg and less peanut butter. Next time I will reduce the sweetener or use baking Truvia.

The peanut butter flavor is mild and it’s so moist and fluffy (because of the egg addition). The oats and zucchini give it a healthy, “good for you” texture. I used a combination of pancake syrup and honey for the sweetener.

Chocolate chip peanut butter oat zucchini brownies (gluten free, dairy free)

Serves 9

Chocolate chip PB Oat Zucchini browniesIngredients
1 1/2 Cup Quick 1-minute Oats, Dry
1/3 cup Cocoa – Dry powder, unsweetened
1.5 Tsp Cinnamon
1/4-1/2 tsp Nutmeg, ground (depending on your preference)
1 tsp Baking soda
1/2 cup Natural Peanut Butter or other nut butter
1 cup Zucchini, includes skin, shredded
1/3 cup Applesauce Unsweetened
1 large Egg – Whole, raw
1/4 – 1/3 cup honey or maple syrup (pancake syrup) or sweetener of choice (add a little water if needed if using Truvia or a dry sweetener)
1 tsp Vanilla extract
3/4 cup Organic Chocolate Chips – Semi-sweet


  1. Spray bottom and sides of 8 x 8 glass baking dish with oil
  2. Preheat oven to 350 degrees.
  3. Peel and grate the zucchini.
  4. Mix dry ingredients in a large mixing bowl.
  5. Add remaining ingredients except chocolate chips and stir until well combined.
  6. Add chocolate chips and combine.
  7. Pour into an 8 x 8 baking dish. Spread evenly.
  8. Bake for 30 – 35 minutes or until toothpick comes out clean.
  9. Cool and enjoy!



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Egg salad, Cucumber Quinoa Bowl

Craving a cucumber sandwich on this warm spring day and a mental scan of the fridge came up with this twist. Quinoa is a good replacement for the texture and filling qualities of bread.

Lots of crunch, fresh cool cucumber and carrots contrast the warm egg and mayo salad on top.


Scramble 2 eggs, cool a few minutes, then mix with 1 tbsp (15g) Mayo With Olive Oil. Place over cold bed of:

  • Carrots – Raw, 1 large, diced
  • Cucumber – Peeled, raw, 0.5 medium, diced
  • Generic Cooked – Quinoa, 1/4 cup-dry, prepared, cooled

377 calories

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Go Veggie! Cream Cheese Alternative vs. Tofutti Better than Cream Cheese

I was looking at cream cheeses in the grocery store and a fellow non-dairy eater said her preference is the Tofutti Better than Cream Cheese over Daiya Cream Cheese. I decided to do a side by side of Go Veggie! and Tofutti based on the fact that Go Veggie! makes a better cheese shred than Daiya.

[Update 10/21/15: Having now tried Daiya cream cheese, I can agree with that person’s assessment. It had a horrible taste and I ended up wiping it off my bagel, even after trying it twice just to be sure. Both Tofutti and Go Veggie! are much better than Daiya and in the future, I will refer to this post to remember to not buy it again! haha. ]

Let me preface this by saying I do not typically eat tofu and the only time tofu has tasted good to me has been in a tofu pumpkin pie where the tofu was hidden amoung other strong-flavored ingredients.

Tofutti Vs Go Veggie Cream Cheese

The Go Veggie was a little watery from being opened in the fridge a few days and the hot bagel made it melty even more. The first time it was freshly opened and spread on the bagel it resembled the tofutti spread thickness.

In a side by side comparison:

GoVeggieCreamCheeseProduct: Go Veggie! Cream Cheese Alternative
Buy again: Yes
Recommend to friends: Yes

  • The Go Veggie! Cream Cheese has flavor
  • Not as much ‘bite’ as real cream cheese, but more than the Tofutti cream cheese
  • Spreads nicely
  • Has a little bit of watery layer after a few days opened in the fridge but that would happen with real cream cheese too
  • Good consistency, similar to real cream cheese
  • Diary free
  • Gluten Free

Tofutti Cream Cheese

I found the Tofutti to be the right consistency of cream cheese, but was  bland in flavor and lacked the “bite” in typical cream cheeses.

On the Udi’s Gluten Free bagel, the two non-dairy cream cheeses were hard to differentiate. So if you are just looking for a product that is the consistency of real cream cheese, then either would be a viable option.

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Butternut Squash & Kale Protein Smoothie

Butternut and Kale are vitamin rich vegetables so this smoothie packs a punch! This smoothie has an amazing amount of potassium, vitamin A, Vitamin C, high in fiber and about half of your daily iron. Would be a great treat if you are coming down with a cold or had a difficult workout and need to renew.

How to cook butternut squash

Cooking the butternut squash first and then either freezing it for later or adding it to the smoothie after it’s cool is an option over eating it raw.

  • Cook it in your oven on a baking tray at 400 degrees for about 45 minutes. You don’t have to chop it before you cook it, just put it in the oven whole.
  • After it’s cooked and cools, cut it in half and remove the skin and seeds. A majority of the skin will fall with little effort.
  • Freeze in 2.5 cup portions so you can make this smoothie in a jiffy later on.

Butternut Squash & Kale Smoothie Recipe

Makes 5 cups of smoothie mix. Save the leftovers by freezing it and then using it in pancakes instead of milk.
Butternut Squash and Kale Protein Smoothie


  • 1/4 Cup Walnuts
  • 1 cup Milk – So Delicious, Coconut Milk, Unsweetened
  • 1/8 tsp Nutmeg, ground
  • 1 tsp Cinnamon, ground
  • 4 g (1 Tsp) Pure Vanilla Extract
  • 1/8 Cup Craisins or Raisins
  • 2 scoop (21.5g) 365 Whole Foods – Whey Protein Powder-Natural Vanilla Flavor (optional)
  • 2.5 cup Butternut Squash, mashed
  • 3.5 cup Kale – Raw, leaves torn
  • 1 medium Banana, frozen


Place all ingredients except banana and kale into blender. Blend, add remaining ingredients until smooth.

Nutritional Content (for 5 cups of smoothie mix):

Calories 869 kcal
Total Fat 28g

Saturated Fat 6g
PolyUnsaturated Fat 15g
Monounsaturated Fat 3g
Trans Fat 0g
Cholesterol 40mg
Sodium 213mg
Potassium 3781mg
Total Carbs 118g
Dietary Fiber 21g
Sugars 39g
Protein 50g
Vitamin A 1475%
Vitamin C 502%
Calcium 78%
Iron 47%

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Kale, Parsley and Berry Smoothie

For my smoothies, blueberries and strawberries are the top pick for berries. The raspberries have little seeds that don’t break up in my standard blender. The vitamix 750 breaks up the seeds if left on long enough.

Vitamix with all ingredients except milk.

Kale, Parsley and Berry Smoothie

Inspired by a Bon Appetite recipe.

  • 1 tablespoon raw walnuts (to bring out the fat soluble nutrients in the kale; optional if using coconut milk, almond milk or milk with fat content)
  • 1 scoop Vega Sport Performance Vanilla protein powder (optional)
  • 1 cup green grapes or 1 tablespoon organic honey
  • 1.25 cup unsweetened coconut milk (or milk of choice)
  • 1/4-1/2 cup (packed) flat-leaf parsley (leaves and stems)
  • 2 cups packed kale (large woody stems and ribs removed)
  • 1/2 cup frozen organic strawberries (about 5 whole)
  • 1 cup frozen organic blueberries
  • 1 frozen medium banana

Blend protein powder, grapes/honey, milk, walnuts (optional) and parsley first. Then add kale. Blend well. Add fruit last. Add more milk or water as needed for desired consistency.

If using a vitamix, put on smoothie preset and use tamper to push down kale and fruits. Let it run for entire duration of smoothie preset.


Alterations: Other green veggies can be added to this: savoy, bok choy, spinach, and even broccoli.

Calories: 621
Serving Size: 4.5-5 cups

Kale and Parsley Berry Smoothie

** Updated recipe on 05Feb2014