Gluten-free Dairy-free Food List
VEGETABLES WHOLE GRAINS
kale sweet potatoes or yams eggplant brown rice quinoa collard greens potatoes (all varie es) kabocha squash kasha (buckwheat) spinach carrots sugar pie pumpkin quick-cooking, steel cut chard beets onions or rolled oats (choose “gluten-free” oats) cabbage acorn squash garlic amaranth broccoli bu ernut squash shallots leaf le uce zucchini leeks teff millet cauliflower delicata squash mushrooms popcorn green beans spaghe squash bell peppers sorghum asparagus tomatoes avocado wild rice FRUITS NUTS & SEEDS arborio rice apples blueberries almonds BEANS cherries raspberries walnuts black beans grapes oranges cashews chickpeas(aka garbanzo pecans beans) bananas grapefruit pine nuts len ls mangoes lemons apricots limes pumpkin seeds adzuki plums tomatoes sunflower seeds cannellini (white beans) peaches watermelon hempseeds fava nectarines honeydew chia seeds great northern strawberries cantaloupe flax seed meal kidney MEAT, FISH & EGGS sesame seeds mung organic, gluten-free peanut bu er pinto grass-fed fresh fish deli meat beef almond bu er organic, free- gluten-free range chicken chicken-apple eggs FIND MY TOP RECOMMENDED PRODUCTS breasts sausage BY CLICKING HERE AND HERE. organic pork chops turkey © RACHAELROEHMHOLDT.COM Gluten-free Dairy-free Food List
CANNED & PACKAGED PRODUCTS CONDIMENTS gluten-free chicken tamari gluten-free soy gluten-free brown rice fresh herbs (basil, stock sauce or quinoa pasta parsley, cilantro, etc.) gluten-free vegetable hot sauce barbecue sauce gluten-free rice noodles broth or stock ketchup gluten-free sandwich diced tomatoes olives bread dijon mustard tomato paste chunk-light tuna gluten-free crackers whole grain mustard gluten-free corn tor lla yellow mustard tomato sauce canned chicken chips pickles fruit & nut bars (Kind marinara/spaghe green olives canned beans bars and Lara Bars are sauce popular in my house) capers sauerkraut HERBS & SPICES tamari soy sauce sea salt oregano curry powder bbq sauce chinese five spice kosher salt rosemary powder salsa 100% whole fruit pepper thyme chili powder preserves garlic powder cayenne pepper ground ginger maple syrup onion powder cinnamon paprika nut bu ers (almond italian seasoning cumin smoked paprika bu er, cashew bu er, basil nutmeg mustard powder etc.) bay leaves red pepper flakes hummus
OILS & VINEGARS DAIRY ALTERNATIVES full-fat canned coconut olive oil soy milk Daiya cheese milk coconut oil Earth Balance soy-free cashew milk Tofu cream cheese sesame oil vegan bu er toasted sesame oil coconut milk oat milk Vegenaise (mayonaise) sunflower oil coconut or almond milk almond milk coconut oil yogurt grapeseed oil coconut or almond milk coconut milk or almond hemp milk balsamic vinegar coffee creamer milk ice cream red wine vinegar rice milk coconut cream white wine vinegar FIND MY TOP RECOMMENDED PRODUCTS BY CLICKING HERE AND HERE. © RACHAELROEHMHOLDT.COM SAMPLE GLUTEN-FREE DAIRY-FREE RECIPES
© RACHAELROEHMHOLDT.COM Pumpkin Breakfast Quinoa
Serves 4
Ingredients • 1 cup quinoa • 2 cups water • 1/2 cup pumpkin puree • 2 tbsp maple syrup • 1/2 tsp ground cinnamon • 1/4 tsp pumpkin pie spice • 4 tbsp chopped toasted pecans or walnuts, divided • 4 tbsp dried cranberries, divided
Directions
1. Prepare quinoa with water as directed on package.
2. While s ll warm add in pumpkin, maple syrup, cinnamon, and pumpkin pie spice.
3. Divide into serving dishes and top with pecans and cranberries.
© RACHAELROEHMHOLDT.COM Egg & Avocado Quinoa Breakfast Bowl
Serves 4
Ingredients • 1 cup quinoa • 2 cups water • 4 eggs • 1 large avocado • Salt and pepper • Hot sauce (op onal)
Directions
1. Prepare quinoa with water as directed on package.
2. Prepare eggs your favorite way (my favorite is over easy).
3. Slice avocado and scoop out of the skin.
4. In four bowls, layer quinoa, sliced avocado, and eggs. Season with salt and pepper to your liking. Add a dash of hot sauce if you’re feeling brave.
© RACHAELROEHMHOLDT.COM Sausage, Kale & Potato Soup
Serves 6
Ingredients • 1 onion • 2 cloves garlic • 3 kale leaves • 2 russet potatoes
• 3 organic chicken-apple sausages
• 1 bay leaf
• 1 tsp oregano
• 1/2 tsp salt
• 1/4 tsp pepper
• 1 quart chicken stock
• 2 cups water
Directions
1. Peel and chop the onion and potatoes. Mince the garlic. Remove the kale leaves from their stems and chop. Dice the sausages.
2. Combine all ingredients (except kale) in crock pot.
3. Cook on low for 5-6 hours. Add kale, s r, and let sit for 10-15 minutes.
4. Remove bay leaf before serving.
© RACHAELROEHMHOLDT.COM Chicken Pesto Pasta
Make this dairy-free pesto dish any way you want by mixing up the greens! Try basil, spinach or kale like I’ve noted here, or get crea ve with your favorite green.
Serves 6
Ingredients • 1 box gluten-free pasta (I like penne for this recipe) • 1 lb chicken, cut into bite-sized pieces • 1 cup cherry or grape tomatoes, halved • 2 cups basil, spinach, or chopped kale • 2 tbsp + 1/2 cup olive oil, divided • 1/3 cup pine nuts or walnuts, roasted • 2 cloves garlic • 1/4 tsp salt • 1/8 tsp pepper
Directions
1. Boil a pot of water, then cook the pasta following the package direc ons.
2. Preheat a skillet over medium high heat. Add 2 tbsp of olive oil, then cook the chicken, s rring occasionally un l cooked through about 5-7 minutes.
3. Meanwhile, make the pesto by combining basil (or other green), pine nuts or walnuts, garlic, salt and pepper in a food processor. Process for a few seconds, then slowly add the olive oil through the top while the processor is running.
4. Once all components of the dish are prepared, combine them in large pot and s r. Divide into bowls and serve.
© RACHAELROEHMHOLDT.COM Sloppy Joe Rice Skillet
Serves 4
Ingredients • 2 cups brown rice, cooked • 1 lb ground beef • 1/2 onion, diced • 1/4 tsp garlic powder • 3/4 cup ketchup • 1/2 tsp Worcestershire sauce • 1-2 tbsp brown sugar or coconut sugar (depending on how sweet you like it) • 1 tsp dijon mustard • 1 1/2 tsp salt • 1/2 tsp pepper • 1 cup water
Directions
1. Brown the ground beef in a large skillet over medium high heat. Once brown, add the onion and cook un l translucent, about 3 or 4 minutes.
2. Turn heat to medium and add the remaining ingredients. S r to combine. Reduce the heat to low and simmer for 5 minutes.
3. Add the brown rice and s r together. Simmer for another 5 minutes to combine flavors.
4. Divide between bowls and serve.
© RACHAELROEHMHOLDT.COM ARE YOU A GLUTEN-FREE DAIRY-FREE BEGINNER?
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