Zucchini Tots

This recipe makes for a high protein, low carbohydrate snack 🙂

zucchini-totsMakes 12 mini zucchini tots

1 c zucchini, shredded
1 large egg
1-2 cloves garlic, minced
¼ c onion, diced
¼ cheese, grated (cheddar or parmesan work the best)
¼ c gluten-free all-purpose flour
¼ teaspoon salt and pepper to taste

Preheat oven to 400ºF. Spray a mini-muffin tin with non-stick spray, set aside. Grate the zucchini and then place in a dish towel to squeeze out the excess water so the tots won’t be soggy. In a bowl, combine the egg, onion, garlic, cheese, flour, zucchini, salt and pepper. Using a spoon or a cookie scoop, fill the muffin tin to the top. Bake for 15-18 minutes, or until the top is browned and set.


Roasted Vegetables

roasted vegetablesIngredients:
Vegetables – enough to fil a large-sized roasting pan
(we like potatoes and yellow squash)
¼ cup olive oil or butter
1 teaspoon garlic, minced
1 ½ tablespoon red wine vinegar
1 teaspoon salt
1/8 teaspoon thyme
1/8 teaspoon basil
1/8 teaspoon parsley
¼ teaspoon black pepper
¼ teaspoon crushed red pepper

Set the oven to 400ºF. Clean and chop vegetables and place in a large-sized roasting pan. (To keep the potatoes from browning, place them in enough water to cover them as you are prepping) Combine the rest of the ingredients in a bowl. Pour herb mixture over the vegetables. Bake for 45 minutes to 1 hour until vegetables are tender.

Crustless Vegetable Quiche

This is one of our favorite recipes. Pair with some fruit and yogurt for a satisfying weekend brunch!

CrustlessSpinachQuicheMakes 4-6 servings

8 ounces mushrooms, chopped
10 ounces spinach
4 large eggs
1 cup milk
2 ounces feta cheese
¼ cup grated parmesan
½ cup mozzarella, shredded
1/8 teaspoon garlic powder
Salt and pepper
Non-stick spray

Preheat oven to 350ºF. Cook the spinach and mushrooms in the microwave and drain. Squeeze out remaining water. Spray a pie dish with non-stick spray. Add the spinach and mushrooms to the bottom of the dish. Layer the feta cheese on top. In a medium bowl, whisk the eggs together. Add the milk, parmesan, and a sprinkle of pepper. Whisk to combine. Pour mixture over spinach, mushrooms, and feta. Sprinkle the mozzarella cheese over top. Bake the quiche for 45 minutes to 1 hour. Allow to cool for 10 minutes before serving.

Crispy Baked Green Bean Fries

Who doesn’t love finger foods? Let us know how you like this vegetable snack 🙂

baked green bean friesIngredients:
1-14 ounce bag of frozen whole green beans, or about 4 cups fresh
¼ cup parmesan cheese, grated
½ teaspoon garlic powder
¼ teaspoon salt
1/8 teaspoon pepper

Preheat oven to 425º. Line a baking sheet with foil, and spray with nonstick cooking spray. If using frozen green beans, pop the bag of green beans in the microwave for 3-4 minutes, or until just de-thawed. If using fresh green beans, wash and snip off ends. Place green beans on prepared baking pan, making sure they are evenly spread out, and none are laying on top of each other (this will ensure even crispiness!). Sprinkle seasonings and parmesan cheese evenly over green beans. Place green beans in the pre-heated oven and bake for 10-15 minutes, or until golden brown and crispy. To make them extra crispy, broil them for an extra 1-2 minutes before pulling them out of the oven. Enjoy immediately with ketchup or dipping sauce of choice, if desired.

Deconstructed Cabbage Rolls

Who doesn’t like eating vegetables when it comes in a recipe as tasty as this one?!

cabbage rollsMakes 2 servings

1 tablespoon butter
1 fresh gluten-free sausage, casing removed
1 onion, chopped
4 cloves garlic, finely chopped
1 small or ½ large cabbage, cored and chopped
3 cups cooked rice
4 cups lentils
3 ½ cups tomatoes, pureed
Salt and pepper

Heat the oven to 350º F. Melt the butter in a large pan over medium heat. Slice the casing off the sausage and crumble the raw meat into the pan. Sauté the meat until it is no longer pink, then move to a large bowl. Sauté the onion and garlic with the sausage drippings. Once the onion turns translucent, add the cabbage and sauté for 5 to 7 minutes until tender. While the cabbage cooks, mix the rice and lentils into the sausage bowl. Add salt, pepper, and any other spices you would like. Season to taste. Lightly oil a large casserole dish. Spread the lentil, rice, and sausage mixture into an even layer. Spread the cabbage mixture on top. Then, evenly pour the pureed tomatoes over top. Bake until bubbly, approximately 30 minutes.

Vegetable Jambalaya

Who says you need to have shrimp to make jambalaya?! Although it does make for the occasional nice addition…not to mention shrimp season is coming up in a couple of weeks!

vegetable jumbalayaMakes 6 servings

2 tablespoons vegetable oil
1 medium onion, chopped
1 green bell pepper, chopped
3 stalks celery, chopped
3 cloves garlic, finely chopped
½ small green chili, finely chopped
2 large tomatoes, chopped
2 bay leaves
1 teaspoon paprika
1 teaspoon garlic powder
1 teaspoon cayenne pepper
½ teaspoon dried thyme
½ teaspoon dried oregano
1 teaspoon salt
1 teaspoon pepper
1 teaspoon gluten-free soy sauce
¾ cup long grain rice
3 cups vegetable chicken broth
Optional additions: shrimp or leftover meat, tofu, or beans


Heat the oil in a large high-sided saucepan over medium-high heat. Add the onion, pepper, and celery. Cook for about 5 minutes until they become translucent, but not brown. Add the rest of the ingredients, except the rice and broth, and cook for about 1 minute to release some tomato juice. Add the rice and slowly pour in the broth. Reduce the heat to medium and let the dish cook until the rice absorbs all of the liquid, about 20 to 25 minutes. If you are using any optional additions, add them after about 15 minutes to heat them up.

Smoky and Spicy Roasted Cauliflower

Cauliflower with a kick!

oven_roasted_cauliflowerMakes 4 servings

1 head cauliflower, cut into small pieces
2 cloves garlic, unpeeled
1 tablespoon butter, melted
1 teaspoon smoked paprika
½ teaspoon cayenne pepper
Salt and pepper to taste

Turn on the oven to 400ºF. Arrange cauliflower pieces and unpeeled cloves of garlic in a medium-sized roasting pan. Pour butter over the cauliflower and sprinkle spices over top. Mix the cauliflower with your hands to make sure all pieces are coated. Bake for 45 minutes to 1 hour depending on how crispy you like the florets. Squeeze the roasted garlic and throw out the skins.

Spaghetti Squash Spaghetti

Miss spaghetti? Try this version with spaghetti squash while it’s still in season! Don’t forget to let us know what you think. 🙂Spaghetti SquashMakes about 4 servings

1 (3 pound) spaghetti squash
Cooking spray
1 teaspoon extra virgin olive oil
1 garlic clove or 1 teaspoon jarred garlic, minced
½ small onion, chopped
1 cup tomatoes, diced or 1 (8 ounce) can no-salt-added diced tomatoes
¼ teaspoon black pepper
¼ teaspoon dried salt-free Italian herbs blend
1/8 teaspoon crushed red pepper flakes
2 (8 ounce) cans no-salt-added tomato sauce
½ cup small “bite size” fresh mozzarella balls or fresh mozzarella cut into bite-size pieces
¼ cup fresh basil, roughly chopped or torn or 1 teaspoon dried basil


  1. Preheat oven to 350º F.
  2. Cut spaghetti squash in half. On a baking sheet coated with cooking spray, place halves of squash face down and bake for 1 hour, or until tender.
  3. Heat oil in medium saucepan over medium heat. Add garlic and onion and cook until soft, about 5-7 minutes. Add diced tomatoes, pepper, herbs, and red pepper flakes. Cook until liquid is evaporated, about 2-3 minutes. Add tomato sauce and reduce heat to medium-low and simmer for 10 minutes.
  4. Let squash sit at room temperature until just cool enough to handle. Take a fork and scrap the flesh from outside working in, creating “spaghetti noodles.”
  5. Add squash “noodles” to sauce and remove from heat. Toss with mozzarella balls and fresh basil and serve.

Get your kids involved:  scraping the spaghetti squash to make “noodles” and tossing all the ingredients together are safe and fun steps to involve kids in this recipe!