Sweet-Free Eats

All of this month’s recipes are made without rice, corn, potato, soy, sugar, fruits (except fresh-squeezed lemon juice), dried items, and more. Whether you’re trying to please a low-carb dieter or fight stubborn yeast, you might find something helpful here.


..........BREAD - Mixed Bread......Bean Bread

.........Beefy Bean and Cabbage Casserole.... Chickpea Flour Pizza ,,, Lemon-Crusted Salmon
........ Matt’s Favorite Zucchini,,,,,,,,,,.........,,, Roasted Chicken.......... Spring Peas




















Chickpea Flour Pizza (Adapted from the Food Allergy Survival Guide) This flatbread has a distinct and delicious taste, though it might be more of a hit if you don’t try to call it “pizza”. It cooks up quickly for a filling snack.

½ c Garbanzo bean flour
½ to ¾ tsp fresh oregano, chopped
1 to 2 leaves basil, cut up
½ clove garlic, minced
½ c water
1 tsp extra-virgin olive oil

Combine first four ingredients. Gradually whisk in water until smooth. Heat a greased or sprayed 10-inch skillet on medium-high heat. Pour batter into prepared pan. Drizzle olive oil over top. Cook 3-5 minutes or until top is set and bottom is slightly browned. Turn over and repeat. Cut into 8 wedges and serve hot. (Note: Original recipe called for ¼ tsp each of salt, dried oregano, basil, garlic powder; generous pinch of cayenne or pepper and pinch of turmeric.)

Pizza Crusters – Turn the recipe above into a crunchy portable snack by using the trick below.

Make chickpea flour pizza as above and let cool. Cut up into small bite-sized pieces or strips (for dipping). Bake on a greased pan at 375 for 8-10 minutes or until almost crisp.

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Roasted Chicken – For chicken that is as delicious as any store-bought rotisserie (and all natural too!), try this recipe. Be sure to save the broth for your next soup.

1/3 c fresh dill
2 T fresh sage
1 T fresh rosemary
1 T fresh thyme
1/3 c cold-pressed, extra-virgin olive oil
Juice from ¼ lemon
1 whole chicken, about 2 ½ pounds

Combine oil, juice, and seasonings. Wash chicken and pat dry. Rub oil mixture over chicken. Cover and bake at 250 for 1 ¼ hour. Uncover and bake 30 minutes more or until top is golden brown and meat is cooked through.

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Beefy Bean and Cabbage Casserole – Warning: this dish scores no points for looks, but…it tastes quite good! Also freezes well and works nicely in a thermos.

1 lb lean ground beef
2 cloves garlic, minced
2 spring onions, sliced
1 can Nature’s Promise or other organic red kidney beans
3 fresh tomatoes, peeled (scalded) and somewhat seeded/cored, then processed until chunky
¼ cabbage, shredded

Cook beef, onion, and garlic until meat is browned. Add remaining ingredients. Cover and simmer for 20 minutes or until cabbage is tender and flavors are blended.

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Matt’s Favorite Zucchini – Nothing fancy here, but it sure tastes good. If you’re out of luck on carbs, squash served with an entrée and another vegetable is a nice way to round out a meal.

1 medium zucchini, scrubbed well if very fresh; peeled if not, and cut into 2-3 inch strips
2 cloves garlic, minced
1-2 spring onions, greens and bulbs, sliced
2 TBS cold-pressed, extra-virgin olive oil

Sauté first three ingredients in oil until veggies are tender and very golden brown.

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Lemon-Crusted Salmon – This simple treatment for fish is so delicious! If you want to get a company-worthy meal on the table in 30 minutes, start with this and the recipe below.

1 ½ to 2 lbs Scottish or Alaskan wild salmon*
5 small sprigs dill
½ to 1 lemon
*Fresh Alaskan wild salmon is available roughly July-September. Find the Scottish salmon a bit earlier. Prices get as low as 9.99/lb. Stock your freezer while you can!

Place salmon on greased broiler pan. Tear apart dill and place on each piece. Top with juice from lemon. Broil for 10 minutes or until top is golden brown and center flakes easily with fork.

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Spring Peas – The subtle flavor of the mint dresses up peas beautifully – and the scent of this dish steaming will make everyone anxious for dinner.

4 cups sugar snap peas, washed and trimmed
2 spring onion bulbs, thinly sliced into discs
About 1/3 c fresh mint leaves

Place peas in lidded glass dish. Top with onion slices and mint. Add about 2 TBS water. Cover and heat on high for five minutes or until peas are crisp-tender and flavors are blended.

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BREAD, BREAD, BREAD– Below are several very similar recipes for no- to low-carb breads. Use them as is or simply let them be a starting point for your own creations. All can be made into croutons for a bite-sized portable snack. (Brush both sides of sliced bread with olive oil, cut into cubes, toast in toaster oven for 25 minutes or until crisp.)

Mixed Bread – This makes a nice “nutty, multi-grain” seeming bread.

In a mixer, combine:
½ c homemade pumpkin seed flour*
½ c ground flax meal (Bob’s Red Mill)
½ c coconut flour (Bob’s Red Mill)
¾ c garbanzo bean flour (Bob’s Red Mill)
1 Tbs xanthan gum
1 Tbs baking powder
1 tsp salt
2 tsp egg replacer
Mix together:
1 Tbs egg replacer plus 4 Tbs hot water, mixed well (or use 2 eggs)
2 Tbs Coconut Oil (Organic, Virgin, Unrifined from Spectrum)
1 can Organic Coconut Milk (13.5 oz)

Add wet to dry and mix only until well-combined. If needed, add enough water to make dough (should be no more than about ½ cup). Pour into a greased or sprayed (GFCF) 8x4 loaf pan and bake at 350 for about 50 minutes.

*To make pumpkin seed flour, roast raw pumpkin seeds at 350 for 15 minutes and process until somewhat fine. Store in the freezer.

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Bean Bread – Repeat above, but replace first four ingredients with 2 cups Garbanzo Bean flour.
Mixed-Almond or Bean-Almond Bread – Make as above, but replace coconut milk with Blue Diamond Unsweetened Original Almond Milk. (Use enough that when added to eggs and oil the liquid totals 2 cups.)

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