Vegan & Gluten Free
These hit the spot for that savory, comfort food craving we all have once in awhile! They have a crispy, fried texture on the outside and soft, almost creamy flavor on the inside with chunks of fresh veggies all mixed in.
You have to just trust us on this one - these are AMAZING! Both of our husbands looked at us like we were crazy when we made these and now both are requesting this dish weekly. They come together in under 45 minutes and you can easily double your batches and freeze them for another quick meal down the line.
You can have about 5 of these guys for just over 300 calories and only 3.2 grams of fat. The lentil base means they are packed with protein (18 grams) and offer MORE THAN your daily allowance for fiber! These are naturally vegan and can be gluten free as well (see recipe).
We like to pair these with warmed marinara sauce and braised garlic greens or roasted broccoli on the side.
As you mix the cooked lentils with the other ingredients, the lentils sort of 'cream' or 'mush' a bit and a sticky 'batter' will be formed. You can cook these right away by following the directions on the recipe and/or double and freeze a batch or two for later. To do this simply line a cookie sheet with parchment paper and drop golf ball sized dough pieces 1/2 inch apart, then freeze overnight. Remove cookie sheet from the freezer in the morning and place meatballs in a freezer safe bag or container for up to 3 months. When you need a quick meal on a busy weeknight, simply allow them to defrost on the counter-top for about 15 minutes (or until soft) and then cook as directed. They may need to cook a little longer than a fresh batch.
Lentil Meatballs (PRINT RECIPE) (PRINT GLUTEN FREE RECIPE) (PRINT ANTI-INFLAMMATORY RECIPE)
4+ servings (Makes 4-5 meatballs per person with a few left over)
1 cup dry red or yellow lentils
2 cups water
½ tablespoon grapeseed oil
1 small red onion
1 medium zucchini
1 medium carrot
1 clove garlic
1 handful fresh parsley
½ cup breadcrumbs/gluten free breadcrumbs or download the Anti-Inflammatory recipe above that is grain free
1 tablespoon flour (All purpose or chickpea)
1 tablespoon soy sauce or tamari/gluten free soy sauce or tamari or coconut aminos
Salt and pepper to taste
Grapeseed oil for frying—about 2 tablespoons
~Jennifer & Billie
Grain Free. Vegan. Amazing.
This is one of our favorite recipes! These falafels come out tasting just like the traditional restaurant quality version but with half the fat and calories. They are also naturally grain-free and vegan, so they are paleo friendly as well. But don't let the words (Grain Free and Vegan) fool you because you will feel like you are eating the real deal here - I promise! Every time I've passed along this recipe or made it for guests they are blown away.
This recipe comes together in under 40 minutes the night of your meal. You will soak 1 cup dried chickpeas and 1/2 teaspoon baking soda in 3-4 cups cold filtered water overnight. You can get dried chickpeas in the bulk section of most grocery stores. Do not use canned beans as the consistency will not work out at all if you do.
You can serve everything over your favorite mixed greens or inside a pita or wrap with Tzaziki Sauce. Or, try drizzling our Creamy Cucumber Ranch Dressing instead of Tzaziki for a dairy free and soy free option...this dressing is great for those on our Anti-Inflammatory Eating Plan. See details and the get recipe below:
Traditional Falafels (PRINT RECIPE)
1 cup dried (not canned) chickpeas (garbanzo beans), rinsed
½ teaspoon plus ¾ teaspoon baking soda, divided
1 small leek, white and light green parts, chopped
1 cup fresh parsley, chopped
3 cloves garlic, chopped
2 tablespoons lemon juice
2 teaspoons cumin
½ teaspoon salt
¼ teaspoon paprika
½ teaspoon pepper
3-4 drops hot sauce (optional)
2-4 tablespoons coconut oil or grapeseed oil
Lettuce or mixed greens of choice
Veggies of choice
Pitas or wraps of choice
Tzaziki Sauce (PRINT RECIPE) (PRINT DAIRY FREE Tzaziki RECIPE) or our Creamy Cucumber Ranch Dressing
Enjoy and let us know what you think...
P.S. - EXTRA COOL TIME SAVING TIP! Cook once, eat twice...If you find yourself liking this recipe as much as I do, then you will want to double it! I ALWAYS double or even triple this recipe and then place uncooked falafels on a parchment paper lined cookie sheet and freeze overnight. Remove the cookie sheet from the freezer and place frozen falafels in freezer safe bag or container and freeze for up to 3 months. These make super quick meals down the road when you need to throw something together fast. Just place frozen falafels on the counter top for 10 minutes prior to cooking them in hot oil and increase cooking time by 3-6 minutes, or until golden browned.
Vegetarian, Gluten Free, Dairy Free or Vegan Versions
Two of my favorite foods - pizza & quinoa - come together in this surprisingly delicious appetizer to fulfill that pizza craving in a healthier way! Slightly crunchy on the outside but moist and cheesy on the inside..tastes like you just bit into a slice of margarita pizza! Well, close enough anyway..:)
And so much better for you than a slice of pizza...you can have 4 of these for only 148 calories, 5 grams of fat, and 19.5 carbs! Since quinoa is a grain high in protein, you also get 6.9 grams per serving in these, which will keep you feeling fuller longer.
These snacks come together in a flash with pre-cooked quinoa, ricotta cheese and fresh veggies like basil, tomatoes, and red onion. Warm up some pizza sauce on the side for dipping and you have an irresistible (and very cute) appetizer. You may want to plan ahead and double this recipe because these quinoa bites will be gone in a flash!
Cheesy Quinoa Pizza Bites (Naturally Vegetarian and Gluten free)
Cheesy Quinoa Pizza Bites (Gluten Free Dairy Free)
Cheesy Quinoa Pizza Bites (Gluten Free and Vegan)
If you are making our gluten free- dairy free or vegan recipe, you will also need Jen's recipe for Homemade Creamy Vegan Ricotta. You will not need the whole batch for this recipe, but it makes for a delicious snack on crackers or chips or smeared inside a wrap with veggies and clean proteins.
p.s. - Our vegan ricotta recipe does contain soy, so if you are also soy free, you can modify the vegan recipe to include 2-3 tablespoons brown rice flour instead of the cheese or vegan ricotta and increase your veggies by another 1/4 cup total. You may also need to add a dash of xanthan gum to hold everything together:)
Vegan. Gluten Free. Anti-Inflammatory.
I know what you're thinking...millet?! Huh?! Millet is a lesser know grain that has a slightly sweet and fairly nutty flavor. It is similar to quinoa in appearance but slightly 'chewier' in texture. This gluten free grain is one of only a few grains that is considered to be alkalizing for the gut. I like to dry roast my millet in a pan before I cook it to bring out the nutty flavor. You can also season it as you dry roast it with cumin, salt, and pepper - YUM!
Now, let's discuss the rest of this colorful, alkalizing meal including roasted Kabocha squash, kale, pumpkin seeds and caramelized shallots...These three delicious ingredients all work to alkalize your body, decrease inflammation, regulate insulin levels, and improve digestion. This dish is loaded with enzyme promoting vitamins A & C to promote healthy digestion and filled with omega 3 fatty acids for heart health!
At Meal Plans for Health, we consider Kabocha, butternut, acorn, and spaghetti squashes 'friendly carbohydrates' as their unique antioxidant properties actually work to help stabilize blood sugar. The kale and squash are both nutrient dense foods. In fact, this dish gives you:
785% of your daily recommended Vitamin A
196% of your daily recommended Vitamin C
20% of your daily recommended calcium (A little know fact that kale packs a ton of calcium.)
65.2% of your daily recommended Manganese (Key in assisting to stabilize blood sugars.)
If you've never picked a Kabocha before, they look similar to an acorn squash in size but are mostly green with some white running through their skin. So, what are you waiting for? Get cooking! Here is the recipe:
Balsamic Roasted Kabocha Squash & Kale with Pan Roasted Millet (PRINT RECIPE)
1 small kabocha squash*
4 shallots, quartered**
3 tablespoons balsamic vinegar
3 tablespoons coconut oil, melted
1 teaspoon salt
2 cloves garlic, minced
2 bunches kale, chopped
¼ cup pumpkin seeds/pepitas
Water as needed
For the millet:
1 cup millet
1 cup water
1 cup vegetable stock
Pinch of salt
1 tablespoon extra virgin olive oil
½ teaspoon balsamic vinegar
~Billie & Jen
This gravy will not disappoint - in fact when I served it at Thanksgiving the last few years and everyone was raving and asking for the recipe. I had two 'meat eaters' tell me it was the best gravy they had ever had! It really thew them for a loop when I told them it was a vegetarian gravy - they had no clue!!
Bottom line...you do not have to stand over the stove and frantically try to make gravy with your turkey drippings while the whole family waits to eat. And you certainly don't have to buy canned -huge yuck! You can make this gravy while your bird roasts or the stock and/or the gravy can be made up to 3 days in advance and stored in an airtight container in the fridge. It also freezes really well, so you can make a big batch for all your holiday meals at once. Just defrost in the fridge overnight (if needed) and reheat on the stove top over low heat when you are 20-30 minutes away from serving.
This recipe also includes very simple conversion instructions to make it gluten free, dairy free, and vegan! It is also one of 24 delicious recipes included in our new, Anti-Inflammatory Diet Holiday eCookbook. This book is loaded with clean meals that your whole family love this holiday season - download your copy here today!
ROASTED GARLIC VEGETARIAN GRAVY (PRINT RECIPE)
Makes 4-5 cups gravy
1 large head garlic
2 tablespoons grapeseed oil plus additional for drizzling
1 leek, quartered and washed
1 onion, left unpeeled, quartered
2 carrots, quartered
2 celery ribs, quartered
1 bay leaf
1/2 teaspoon black peppercorns
1 1/2 cups dry white wine (sub more broth if you are sensitive to alcohol)
1/3 cup soy sauce
6 cups cold water
5 tablespoons organic unsalted butter, organic ghee, or vegan butter
1/3 cup all purpose flour, brown rice flour, or quinoa flour
½ teaspoon salt
½ teaspoon pepper
Billie Shellist, FDN-P
I practice functional nutrition, an approach that allows me to look at your entire health history and help you find the "root causes" of your chronic health complaints.
This cuts out the trial and error process and helps you get real symptom relief and resolution!
Food is medicine and knowledge is power -I hope you enjoy my anti-inflammatory recipes which are gluten, dairy, and soy free as well as very low grain and sugar.
If you'd like to heal from the root cause(s) of your chronic symptoms, try starting with a complimentary 15-minute consultation. Click here to request your free session.