Category Archives: gluten-free

classic chicken salad

For some reason I’ve had a hankering for chicken salad lately – I’m not sure if it was inspired by the cherry chicken pasta salad that I recently made or the desire to find something new and exciting for lunch, but this is the perfect light lunch for a sunny, summer day. This lunch proved to be quite filling over a bed of arugula and I love the juicy sweetness that the grapes added. An added bonus? Two lunches completed on Sunday, which significantly cuts down on my normally ridiculous lunch prep. 🙂

Chicken Salad – 2 servings

  • 1 organic chicken breast
  • 4 stalks celery, chopped
  • 2 green onions, sliced
  • 2 cups red grapes, sliced in half
  • 1 Tbsp light mayonnaise (I used a vegan canola oil mayo)
  • 2 Tbsp Simply Boulder Culinary Honey Dijon Sauce
  • salt & pepper

Poach or cook chicken breast. Let cool and cut into pieces. Combine all ingredients and chill for at least 1 hour. Serve over greens or on bread.



Filed under fruit, gluten-free, great meals, protein, Recipes, salad, Uncategorized, vegetables, whole foods

greek potato salad

I’m generally not a huge fan of potato salads, or potatoes – with the exception of sweet potatoes – for that matter, but this is definitely an exception. Perhaps if you throw in green beans, feta, and kalamata olives I can be convinced to eat anything, but this? I’m still longing for the leftovers. And that never happens in my world.

Maybe I like it so much because it is essentially the opposite of your typical potato salad, found in every deli counter, but I’d rather think it’s because it doesn’t contain a week’s worth of mayo per serving. Not to mention that it just tastes perfect.

Go ahead, make this for your next picnic or summer BBQ – I can assure you that it will go over well with any crowd. And if you have any leftovers? I’ll happily accept them. 🙂

Thanks to Georgene for sharing this delicious recipe!

Greek Potato Salad – 6-8 servings

Boil potatoes until tender. Drain water from pan. Pour 1/2 cup dressing over hot potatoes and mix so all potatoes are coated with dressing. Set aside and let cool.

Steam green beans until tender-crisp. Cut into 2 inch pieces. Let cool.

Pour remaining dressing (1/4 cup) over remaining ingredients and toss together.


Filed under cheese, gluten-free, olives, Recipes, salad, vegetables, whole foods

crab salad

This cute appetizer came from the Rachael Ray Magazine and now that summer is here, (at least it feels like it) it is a perfect, light snack for warm summer nights.  And so very fitting for a Friday night on the patio! Complete with cocktail of choice of course!

Since the flavors weren’t too overpowering the crab was able to shine through, which was just what I had hoped for. I love the flavor of crab and when paying a pretty penny for it, I want to be able to taste it!

Crab Salad – adapted from Rachael Ray

  • 8 oz crab meat (I found it in the deli)
  • 2 green onions, minced (reserve some of the green tops)
  • 1 Tbsp light mayonnaise
  • 1 Tbsp cilantro, minced
  • 1 Tbsp lemon juice
  • 1 package of Crunchmaster Crackers

Combine crab, onions, mayo, cilantro and lemon juice. Top crackers with crab mixture and reserved onions.

Enjoy your weekend!


Filed under appetizers, crackers, gluten-free, herbs, protein, Recipes, salad, seafood, Uncategorized, whole foods, whole grains

roasted edamame

These little morsels are perfect for topping salads, adding to stir-frys or just eating straight. Considering that they are full of protein and fiber, these salty soybeans make a healthy, filling and satisfying snack. Much better than those potato chips out of the vending machine! Make a batch, but I would double the recipe, 1 cup just wasn’t enough!

Roasted Edamame

  • 1 cup frozen Organic edamame (not in shell)
  • 1/2 Tbsp olive oil
  • garlic salt & red pepper flakes

Pre-heat oven to 400° F. Roast for 25-30 minutes, until golden brown. Increase time if you want them crunchier.


Filed under appetizers, gluten-free, in my cupboard, protein, Recipes, Snack of the Day, Uncategorized, vegan, vegetables, whole foods

ask the nutritionist: should I go gluten-free?

Gluten-Free. These two words are all around us yet so many of us have no idea what it means, where it is found and why we should or shouldn’t avoid it. Gluten-Free foods are showing up in grocery stores, restaurants and even ball-parks.

Gluten-Free Stand at Coors Field

Let’s start with the basics:

  • Gluten is the protein found in wheat, rye and barley. (Oats do not have any gluten in them but are often cross contaminated with wheat so are not always safe unless they are certified gluten-free.)


  • People who have a gluten intolerance or celiac disease  cannot digest gluten which causes many digestive ailments and can even dmage the villi of the intestines after time.
  • There is no “cure” or pill for Celiac Disease – a gluten-free diet for life is the only current course of healing. Unfortunately many people with Celiac Disease are undiagnosed although 1 out of 100 are affected.
  • How do you know if you have a gluten intolerance? You need to have your blood tested by your Doctor. Symptoms can be found here.
  • Is gluten bad for us? No, if you do not have an intolerance or Celiac Disease, gluten does not cause your body any harm.
  • Are gluten-free foods healthy? There are some great gluten-free products that utlize whole-grains like quinoa, teff, amaranth, millet, etc. – there are also a lot of products that are full of refined gluten-free flours and sugars – so gluten-free on the label doesn’t always equal healthy.
  • So I’ve been diagnosed with Celiac Disease or a gluten intolerance, now what? The resources that are now available are abundant – my favorite is the “Gluten-Free Diet A Comprehensive Resource Guide” by Shelley Case. This book has great information on Celiac Disease, recipes and recommended gluten-free products – considered the Gluten-Free Bible!
  • There are also many online resources: Celiac Disease Foundation, Gluten Intolerance GroupCeliac Sprue Association that are very informative and a great starting point for more information.

I hope I’ve answered some of your questions about gluten and gluten intolerance’s – let me know if you have any others!

Have you tried or do you eat any gluten-free foods?


Filed under ask the nutritionist, focus on, gluten-free, protein, Uncategorized

korean rice bowl…

…on a plate. I haven’t had a ton of experience with Korean food, especially after a very unfortunate experience with kim chi. (This may also explain my lack of a decent-sized bowl that would actually contain all of this) But after this delicious plate, full of flavor, I can’t wait for more!

While we didn’t follow all of the dining etiquette rules that go along with Korean cuisine, and certainly not the one requiring you to turn down a drink three times before finally accepting it, I remembered what I like about Asian meals – the ability to combine whole grains with vegetables and its use of meat as more of a condiment than a main component.

Korean Rice Bowl with Steak, Vegetables & Fried Egg inspired from Bon Appétit – 2 servings

  • 2 cloves garlic, minced
  • 2 Tbsp ginger, minced
  • 1 Tbsp sriracha
  • 1 Tbsp soy sauce
  • 1 Tbsp brown rice vinegar
  • 3 Tbsp lime juice
  • 8 oz grass-fed sirloin
  • 1 bunch asparagus
  • 1 large carrot, sliced into matchstick pieces
  • 1/2 red pepper, sliced into matchstick pieces
  • 2 organic eggs
  • 2 cups cooked brown rice
  • 3 green onions, sliced
  • Sauce: 2 Tbsp soy sauce, 1 Tbsp sriracha
  1. Combine garlic, ginger, soy sauce, rice vinegar, lime juice and sriracha. Add steak and marinate for at least 30 minutes. Grill steak for about 3-4 minutes per side and let rest for 5-10 minutes. Thinly slice and set aside.
  2. Cut asparagus into 2 inch pieces and saute in pan for about 4 minutes. Set aside.
  3. Spray pan with cooking spray and add eggs to pan. Cook until whites are set, but yolks are runny, about 3-4 minutes.
  4. Top rice with vegetables, meat and egg and sprinkle with sauce, green onions and sesame seeds.

Do you have any other Korean food recommendations for me?


Filed under eating local, eggs, gluten-free, great meals, in season, protein, Recipes, sriracha, Uncategorized, vegetables, whole foods, whole grains

grilled vegetable parmesan

Grilled veggies had yet to make an appearance this spring and I thought this would be the perfect way to re-introduce them into my meals! The recipe inspiration came from Giada. It is a bit time consuming (at least when grilling vegetables with a miniature grill) but so worth it. The vegetables are tender-crisp and the flavor from peppers, onions, fennel and eggplant are perfect with fire-roasted tomato sauce. Serve with crusty bread and some red wine. 😉

Vegetable Parmesan – 4 servings adapted from Giada De Laurentiis

  • 1 red pepper, sliced into 4 pieces
  • 1 eggplant, sliced into 1/2″ thick slices
  • 1 red onion, sliced into 1/2″ thick slices
  • 1 large fennel bulb, sliced into 1/2″ thick slices
  • jar of fire roasted tomato sauce
  • 1/4 lb. sheeps milk pecorino romano, shredded
  • 1/2 cup whole wheat panko bread crumbs
  • basil and red pepper flakes for garnish

Pre-heat oven to 400° F. Heat grill and mist all veggies with olive oil. Season with salt and pepper. Grill eggplant for about 3 minutes per side and set aside. Repeat with all vegetables. Cut pepper into strips after grilling. Pour 1/2 cup sauce on bottom of a 9×13 pan. Spread out with a spoon. Layer on eggplant, more sauce and a little cheese. Repeat with remaining vegetables, sauce and cheese. (Essentially making a lasagna) Top with 1/2 cup bread crumbs and bake for about 25-30 minutes until cheese has melted and sauce is bubbly.

Don’t forget about the tea give-away!


Filed under cheese, gluten-free, great meals, herbs, in season, Recipes, tomatoes, vegetables, whole foods