GF Recipe Roundup

In honor of Celiac Awareness month, we wanted to highlight a few of our favorite gluten-free recipes. So, take an afternoon with the kids and try out one of these fun and tasty recipes!



Pancakes Revisited: Low FODMAP and GF Recipe

Quinoa Cornbread (dairy- and gluten-free)

Gluten-Free Lemon Meringue Pie

Photo Credit: Acquired Life via Compfight cc

Homemade Banana Cake

Photo courtesy of Feeding Audrey

Spiced Carrot & Apple Muffins


Pancakes Revisited: Low FODMAP Recipe

Pancakes are a definite favorite at my house. Not only are they simple to make, easy to store for on-the-go eating, but they are also versatile. You can make a number of varieties just by swapping the flours or even adding pumpkin or bananas. The possibilities are endless! Over on Eating and Living Moderately, we’ve been discussing IBS and the use of a low-FODMAP diet to help manage symptoms. So, in celebration of IBS Awareness Month, we wanted to revisit our pancake recipe and adjust it to make it low-FODMAP-friendly! We hope you enjoy!


  • 1/2 cup rice flour
  • 1/2 cup buckwheat flour (be sure to look for 100% buckwheat flour, as opposed to buckwheat pancake mix to avoid FODMAPS)
  • 2 tbsp sugar
  • 2 tsp baking powder
  • 1/2 tsp salt
  • 1 egg, lightly beaten
  • 1 cup rice milk or lactose-free milk of choice
  • 2 tsp canola oil


  1. Combine all dry ingredients in large mixing bowl.
  2. Add liquid ingredients one at a time, mixing slowly until fully incorporated.
  3. Lightly coat a skillet with canola oil spray. Heat over medium flame.
  4. Add pancake batter (we use 1/4 cup spoonfuls). Allow to cook for 2-3 minutes or until bubbles begin to form. Flip and cook for an additional 1-2 minutes.
  5. Continue until all pancakes are cooked.
  6. Serve with some maple syrup, lactose-free yogurt, and/or berries and enjoy!

Salmon Patties for Breakfast!

We mentioned the importance of getting kids active in the kitchen in yesterday’s blog post. To continue with that message, we wanted to post a recipe that makes a great addition to a homemade, weekend brunch and serves as a wonderful opportunity to get your children to expand their eating and cooking horizons! Salmon is a great source of both DHA and EPA, forms of omega-3 fatty acids, which have been shown to aide in decreasing the risk of heart disease and help fight inflammation. So have the kids help with the potatoes (careful of the knife, of course!) or cracking the egg. Then enjoy a family meal all together to help further foster a positive relationship with food!

Photo Credit: Dalboz17 via Compfight cc

Salmon Breakfast Patties
Serves 6


  • 1/2 cup sweet potatoes, peeled and cut into bite-sized cubes
  • 8 ounces skinless, deboned salmon
  • 1 lg egg white
  • 3/4 tsp black pepper
  • 1/4 tsp kosher salt
  • 1/4 cup chopped green onions
  • 1 tbsp chopped basil
  • 1 tsp canola oil + oil for cooking



  1. Bring potatoes to a boil in small saucepan. Cook for 5-7 minutes or until potatoes are tender. Drain and allow to cool.
  2. Preheat the oven to 350˚F.
  3. Place salmon in a food processor and pulse until chopped. Add the egg white, salt and pepper. Process until pureed.
  4. Transfer the mixture to a mixing bowl. Mix in the potatoes, onions, oil and basil.
  5. Spoon the mixture into burger-sized patties. Set aside.
  6. Heat a skillet with canola oil over medium-high heat. Add patties and cook until brown (roughly 2 minutes per side). Transfer the cooked patties onto a parchment-lined baking sheet. Repeat until all patties are cooked.
  7. Bake the patties an additional 5-7 minutes in the oven.
  8. Remove from oven and enjoy!


Recipe adapted from the Mindful Eating Miraval Cookbook.

Winter Breakfast Kasha

With this cold weather and the last (hopefully!) of the Polar Vortex, we’ve been scrambling to find meals that help warm us up. While we had little trouble finding dinner and lunch recipes, chili and soups usually do the trick for us, we did have a bit of a hard time finding a warm breakfast besides oatmeal. With a bit of searching, we found inspiration from a wonderful recipe in Miraval’s Mindful Eating Cookbook.

Photo courtesy of sweetbeetandgreenbean

Winter Breakfast Kasha:
Serves 4


  • 1 cup kasha or buckwheat groats
  • 1.5 cups water
  • 1/8 tsp ground cinnamon
  • 1/8 tsp ground nutmeg
  • 1/8 tsp salt
  • 1/4 cup sliced strawberries, blueberries, or sliced bananas

Optional: you can add a tbsp of brown sugar or maple syrup for those who prefer sweet. Or a few tbsp of Greek yogurt for a bit of tang!


Bring the kasha, salt, and water in a saucepan to a simmer over medium heat. Add the cinnamon, nutmeg, and optional fruit. Stir until incorporated. Cook for 15 minutes, stirring occasionally, or until the liquid is absorbed and the kasha is soft. Serve hot and top with optional fruit or toppings of choice.

Photo courtesy of Cooking Light

Not a fan of kasha? Try Cooking Light’s delicious Breakfast Polenta with Warm Berry Compote!

Homemade Apple Butter

I don’t know about you, but we have a LOT of apples left from our family apple picking in October. We’ve been racking our brains for ideas on how to use up these fresh and delicious apples. Then we came across this Overnight Apple Butter recipe from Cooking Light. What a perfect way to use up these apples!

Photo courtesy of Cooking Light.

Overnight Apple Butter


  • 1/2 cup honey
  • 1/4 cup apple cider
  • 1 tbsp ground cinnamon
  • 1/4 tsp ground cloves
  • 10 medium apples, peeled and chopped into small pieces


  1. Add all ingredients to a slow cooker. Cover and cook on low heat for 10 hours (we suggest starting it before you go to bed or as soon as you wake up if you’re concerned leaving it unattended all night).
  2. Once apples are tender, transfer a spoonful into a fine-meshed colander. Press the mixture using a large spoon until you are left with the apple pulp. You can throw away the pulp.
  3. Repeat until finished with the apples.
  4. Return the apple mixture to the slow cooker and continue to cook for 1.5 more hours. Stir occasionally until the mixture becomes thick.
  5. Store in an air-tight container or jar for one week. Enjoy!

Tip: using multiple varieties of apples can add to the overall texture and taste of the apple butter.

Recipe and photograph courtesy of Cooking Light.

Spinach and Leek Frittata

Today we have a wonderful recipe that’s not only simple to make, but also super delicious! This Spinach and Leek Frittata is perfect as a main course for brunch, a tasty lunch, or a quick and easy dinner. We at MDIO love making frittatas because they’re high in protein, versatile, and they make a great base for adding extra vegetables. We hope you enjoy!


1 tsp butter
2 cups leek, thinly sliced
10oz fresh spinach (1 package)
1/3 cup 1% milk
2 tbsp chopped oregano
½ tsp salt
¼ tsp black pepper
4 large eggs
4 large egg whites
Canola oil, spray
1.5 tbsp Progresso Italian breadcrumbs
½ cup shredded parmesan cheese


  1. Preheat oven to 350˚F.
  2. Melt butter in sauté pan over medium heat. Add the leek and sauté for 4 minutes. Add the spinach and cook for 2 minutes, or until wilted. Place the mixture in a colander or on a paper towel and press to remove excess moisture.
  3. Combine the milk, oregano, salt, pepper, eggs and egg whites, stirring well. Add the leek and butter mixture.
  4. Spray a 10” pie plate or circular baking dish with canola oil spray. Pour egg mixture. Sprinkle with breadcrumbs and parmesan cheese. Bake for 25 minutes or until the center appears set.
  5. After 25 minutes, preheat the broiler. Broil frittata for 3-4 minutes or until the top is golden brown. Allow to cool. Cut into wedges and serve.


Recipe and photograph adapted from

Cactus Flower Omelet

One of the best parts about being a dietitian is not only counseling and learning more about my clients, but also working one on one with them in the kitchen. This past week, my client brought over one of her favorite recipe books (which has become a favorite of mine too!) It’s called Mindful Eating by Miraval. Together, we made a delicious breakfast and I wanted to share this easy to follow recipe with you. This recipe makes one serving, so be sure to double—or triple it—depending on how many happy and healthy eaters will be joining you at the table!

INGREDIENTS (Makes 1 Serving)

  • 2 large eggs
  • 1/2 tsp. Miraval Oil Blend (page 19) or canola oil
  • 1 tsp. finely chopped red onion
  • 1 Tbsp. chopped red bell pepper
  • 1 Tbsp. chopped asparagus
  • 1/4 c. baby spinach, rinsed and spun dry
  • 1 Tbsp. Basic Lentils (page 15)
  • 1 tsp. freshly grated Parmigiano-Reggiano
  • Salt, optional
  • Freshly ground black pepper, optional
  • 1 Tbsp. Miraval Salsa (page 221), optional
  • 1 Tbsp. Roasted Green Chili Sauce (page 131), optional


WHISK the eggs in a small bowl until frothy. Set aside.

HEAT a small skillet over medium-high heat. Add the oil and when hot, add the onion and cook, stirring for 15 seconds. Add the asparagus and bell pepper, and cook, stirring for 15 seconds. Add the spinach and stir well. Add the lentils and cook, stirring for 30 seconds. Reduce the heat to low. Add the eggs and cook undisturbed until they start to set and pull away from the sides of the pan, 45 seconds to 1 minute.

USING a rubber spatula, gently pull the eggs away from the sides of the pan and tip the pan to allow the uncooked eggs to run underneath. Cook the eggs to desired doneness, 4 to 6 minutes. Carefully slip a spatula under the eggs, flip onto the other side, and cook for 15 seconds.

PLACE a place over the pan and invert the pan, releasing the omelet onto the plate. Top the omelet with the cheese. Add salt, pepper, and salsas, as desired. Serve immediately.


Calories: 190; Total Fat: 12 G; Carbohydrate: 6 G; Dietary Fiber: 2 G; Protein: 15 G

For more information about the Mindful Eating Cookbook and how to get your copy, click here.


Omelet with Summer Veggies


One of greatest parts about the weekend is having time for family meals. And this weekend, we made breakfast together! Pancakes for the boys and omelets for the adults. We decided to take advantage of summer’s seasonal veggies by turning a plain omelet into one filled with summer veggies. Even if your kids prefer pancakes for breakfast, you can still get them involved in the kitchen by having them help you prepare the omelets. Have them lend a hand in cracking and whisking the eggs, and you’ll have breakfast prepared for the whole family in less than 30 minutes!

INGREDIENTS (Makes 2 servings)

  • Cooking spray
  • 1/3 cup sweet red peppers, chopped
  • 1/4 cup sweet corn
  • 1/3 cup chopped zucchini (skin on)
  • 3 tablespoons fresh chives, chopped
  • 1/4 teaspoon salt, divided
  • 2 tablespoons water
  • 1/4 teaspoon black pepper
  • 3 large egg whites
  • 1 large egg
  • 2 tablespoons shredded smoked Mozzarella cheese

Recipe adapted from Cooking Light


  1. Heat a small saucepan over medium-high heat. Coat pan with cooking spray. Add corn, zucchini, red peppers, and 1/8 teaspoon salt to pan; sauté 4 minutes or until vegetables are crisp-tender. Remove from heat.
  2. Heat a 10-inch nonstick skillet over medium-high heat. Combine 1/8 teaspoon salt, water, pepper, egg whites, and egg, stirring well with a whisk. Coat pan with cooking spray. Pour egg mixture into pan; cook until edges begin to set (about 2 minutes). Gently lift the edges of omelet with a spatula, tilting pan to allow uncooked egg mixture to come in contact with pan. Spoon corn mixture onto half of omelet; sprinkle corn mixture with cheese. Loosen omelet with a spatula, and fold in half over corn mixture. Cook 2 minutes or until the cheese melts. Carefully slide omelet onto a plate.

Banana Walnut Yogurt Parfait

INGREDIENTS (Makes 1 serving)

  • 6 oz plain, non-fat Greek yogurt like Chobani
  • 1/2 cup sliced bananas
  • 1/4 cup walnuts, chopped and toasted
  • 1/2 teaspoon cinnamon


Layer Greek yogurt, sliced bananas, and walnuts in a glass cup. Sprinkle with cinnamon.

Vegan Blueberry-Banana Muffins

Photo credit: Laura Iu

In general, many pastries, muffins and baked goods contain eggs or dairy products. So when people hear the word “vegan,” often they’re not sure what to expect. When it comes to baking, the appropriate type of ingredients and proportions are key to creating a delicious baked good. This recipe uses applesauce to substitute for eggs, and vegan butter was used instead of regular butter. By cutting the amount of butter and sugar used in a typical recipe, this muffin recipe is slightly healthier..but still just as delicious. Made with healthy and wholesome ingredients, these muffins are so tasty, even you might not believe it’s vegan!

Makes 12 muffins (if you like the tops to overflow, it will make more like 8 big muffins)

1 1/2 cups whole wheat flour
1/4 cup vegan butter
1/2 cup granulated sugar
1/2 cup applesauce
2 ripe bananas, mashed
1 teaspoon baking soda
1/2 teaspoon cinnamon
1/2 teaspoon salt
1/2 teaspoon vanilla
1.5 cups fresh blueberries (or frozen) 



Preheat the oven to 350 degrees. In a large bowl, cream the butter and sugar. (Do not melt the butter in the microwave, it makes a difference! The muffins will be lighter if the butter stays at room temperature.) Add the applesauce, bananas, baking soda, cinnamon, salt and vanilla. Mix in the flour but be careful not to overmix. Small clumps are OK. Gently fold in the blueberries. 

Line a muffin pan with 12 cupcake liners. Distribute batter evenly, about 3 tbsp in each cupcake liner. Bake for 45-60 minutes, or until muffins are golden brown. To check if it is done, stick a toothpick in the center and if it comes out clean, it’s ready.

May be refrigerated or frozen.