Friendly Gluten Free Foods

Adventures of a recipe tinkerer and food explorer

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Taco Bowl

I started using for weekly meal planning. Little did I know that $5/month would save me headaches and time spent looking up/deciding which recipes to make for the week. Although the app has a favorites feature, this recipe will get overlooked because it’s a side dish ( March 22 – 28, 2017).

In wanting to document this recipe for future use – because I have made it twice now in a short 3 days span – I’ve transformed it in the below recipe to be a meal instead. I’m on the vegetarian plan so the below meal is vegan, but it can easily be paired with shredded chicken or taco meat and even some cheese.

Serves 2


  • ¾ cup long-grain brown or white rice
  • ½ Tbsp olive oil or coconut oil
  • 1 cup frozen corn kernels, thawed
  • ½ (15-oz) can black beans, drained and rinsed (or about 1 cup cooked beans)
  • 1 clove garlic, minced
  • 2 Roma or small tomatoes, chopped
  • ⅛ tsp salt
  • ⅛ tsp pepper
  • 4 cups unpacked spinach
  • 4 Tbsp salsa (your favorite brand and spice level)
  • 1 avocado, sliced



Cook rice according to package directions. Meanwhile, heat oil in a skillet over medium heat; add corn, beans and garlic, and cook 2 minutes.

Stir in tomato, salt and pepper. Heat for 2 minutes. Add rice to skillet, and toss to combine. Heat for 1 minute.

In a single serving bowl, place half of the mixture on 2c bed of spinach and top with 2 Tbsp salsa and 1/2 avocado. Repeat in a second single serving bowl with the remainder of the ingredients.

* Top with pre-cooked meats or cheese if desired.


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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