Category Archives: Dairy Free

Banana Oat Bites

August 18, 2022 by pamflo

Using only 5 ingredients, these banana oat bites are easy, delicious and quick to make. These cookies are on the healthier side with no added sugar and perfect with your morning coffee or as an afternoon snack. Make sure to use a very ripe banana, as the banana along with the dates provide the sweetness. The cookies are bound together with oats and I used old fashioned oats for a chewier cookie, but quick oats work too.

Categories: Breakfast Ideas, Cookies, Dairy Free, Desserts, Easy Recipes, Gluten Free, Healthish, Snack • Tags: Bake

Sautéed Corn and Tomato Salad

August 4, 2022 by pamflo

Corn on the cob has no substitute, and it’s especially delicious at its peak on the east coast in August. However, making a quick and simple salad using the kernels is a great idea too. You could grill the corn while it’s still on the cob and then remove the kernels, or remove and sauté the raw kernels on the stove top as I did. Fresh heirloom tomatoes and fragrant basil leaves are the perfect combination with the corn. Top […]

Categories: Appetizer, Crowd Pleaser, Dairy Free, Easy Recipes, Gluten Free, Healthish, Salads, Side Dish, Vegetables • Tags: Sauté

Lime Fizz Cocktail

July 28, 2022 by pamflo

This tangy cocktail gets its fizz from a bottle of dry sparkling wine. With vermouth and fresh lime juice, it’s everything a summer cocktail should be – light, citrusy and perfect for happy hour or paired with a summer meal. A simple syrup is made using equal parts water and sugar. You’ll heat the ingredients on the stovetop just until the sugar dissolves. This recipe makes extra simple syrup which can be made ahead of time and stored in the […]

Categories: Alcohol, Boozy, Cocktail, Crowd Pleaser, Dairy Free, Easy Recipes, Gluten Free • Tags: Cocktail

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Blueberry Avocado Popsicles

July 21, 2022 by pamflo

These yummy popsicles are filled with blueberries, creamy avocado, dates, a hint of lime and a secret surprise of almond butter. They’re so refreshing on these hot summer days! I experimented with two types of popsicle molds, plastic and silicon and prefer the silicon molds. Rather than submerging the mold in hot water to release the pops, you can simply peel back the silicone. The silicon molds come with 10 popsicle slots, bags for storage and wooden popsicles sticks. The mold has […]

Categories: Crowd Pleaser, Dairy Free, Desserts, Easy Recipes, Gluten Free, Healthish, Low Sugar, Popsicles • Tags: Freeze, Whiz

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Quick Dill Pickles

July 14, 2022 by pamflo

Quick pickles or refrigerator pickles are simply vegetables that are pickled in a brine made from vinegar, water, salt, and sometimes sugar. The cucumbers and carrots sit in the pickling brine in the refrigerator for 24 hours and then are ready to enjoy. The pickled vegetables are good for about a week in the refrigerator. The beauty of this quick pickle recipe is that it uses less salt, and has no sugar added. Kirby cucumbers are crunchy, have a firm […]

Categories: Brine, Dairy Free, Easy Recipes, Gluten Free, Healthish, Snack, Vegetables • Tags: Boil

Watermelon Tequila Slushy

July 7, 2022 by pamflo

This slushy blender cocktail is perfect for a steamy summer evening. Instead of using ice, freeze the watermelon cubes ahead of serving. Place the cubes in a single layer on a parchment-lined baking sheet and freeze until solid. There is an abundance of peak produce at the farmers’ markets now, and in addition I purchased local raw honey to use as a sweetener. A simply syrup works as well. To make a simply syrup, simmer equal parts water and sugar […]

Categories: Alcohol, Boozy, Cocktail, Crowd Pleaser, Dairy Free, Easy Recipes, Fruit, Gluten Free, Holiday Ideas • Tags: Whiz

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Fresh Strawberry and Radish Salsa

June 23, 2022 by pamflo

We’re in the peak of strawberry season with juicy, beautiful farm stand berries available almost everywhere! High in vitamin C, plump, red and delicious, strawberries make a great snack or addition to any meal. Make sure to pick berries that are bright red with a stem firmly attached, washing just before using. This fresh fruity salsa with radish and avocado is simple to prepare and requires no cooking. I served my zesty salsa with grilled swordfish but it can top […]

Categories: Crowd Pleaser, Dairy Free, Easy Recipes, Fruit, Gluten Free, Healthish, Holiday Ideas, Lunch Ideas, Salsa • Tags: No Cooking

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White Gazpacho

June 16, 2022 by pamflo

Cool, refreshing and healthy, this cold soup requires no cooking! Even if you’re not a gazpacho fan, this soup is zesty and really delicious. This gazpacho is a twist on a Spanish classic and provides a nice break from a traditional tomato-based gazpacho. This beautiful creamy soup is usually made with a combination of grapes, cucumbers, garlic, blanched almonds and bread. I leave out the bread and include cilantro, a splash of sherry vinegar and plenty of lime juice. It […]

Categories: Appetizer, Dairy Free, Easy Recipes, Fruit, Gluten Free, Healthish, Holiday Ideas, Lunch Ideas, Nuts, Soup, Vegetables • Tags: No Cooking, Whiz

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Nutty Oat Bars

June 9, 2022 by pamflo

Crunchy on the outside but soft in the middle, sweet and nutty, and honestly a terrific and satisfying snack or breakfast! Many bars are either too sweet or not sweet enough, crumble when cut or too mushy. Nutritious and flavorful, this is the perfect bar. High in protein and calcium, amaranth is a gluten-free grain and an important food source in South America and Mexico. If amaranth is hard to find, sesame seeds or quinoa are a good substitute. Don’t […]

Categories: Bars, Breakfast Ideas, Crowd Pleaser, Dairy Free, Desserts, Easy Recipes, Gluten Free, Healthish, Nuts/Seeds, Snack • Tags: Bake

Sweet Potato Toast

May 26, 2022 by pamflo

Sweet potato toast is a delicious breakfast, fun snack or just a great substitute for a slice of bread! You’re going to carefully cut the sweet potatoes into even slices, roughly 1/4 to 1/2-inch thick, using a sharp knife or a mandoline. Then coat the slices in olive oil, add a pinch of salt and bake the slices in the oven until lightly browned and slightly softened. Choose the orange skinned potatoes as they are sweeter and less starchy and […]

Categories: Breakfast Ideas, Dairy Free, Easy Recipes, Gluten Free, Healthish, Lunch Ideas, Snack, Vegetables • Tags: Roast

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Morning Glory Muffins

May 19, 2022 by pamflo

There’s a great little place in Marston Mills on Cape Cod called Morning Glory Cafe. Although the cafe has a broad variety of breakfast and lunch items, their morning glory muffins are not to be missed. This is my best shot at creating a similar style muffin and I have to admit that these are really delicious! Whole wheat flour or a mix of whole wheat and all-purpose flour do the trick, but I used white whole wheat flour which […]

Categories: Breakfast Ideas, Crowd Pleaser, Dairy Free, Desserts, Easy Recipes, Healthish, Muffins, Snack, Vegetables • Tags: Bake

Chilled Avocado Soup

May 12, 2022 by pamflo

This is a beautiful, simple avocado soup that is gluten and dairy free. The avocados are blended with sparkling water, lime juice and extra-virgin olive oil. The soup is then chilled. Although avocados are calorically dense they are a great source of healthy fats, fiber and potassium. Hass avocados have a higher percentage of oil than other varieties, making the texture more creamy. If you want to jazz up your soup, you can add toasted pumpkin seeds, additional red pepper […]

Categories: Appetizer, Dairy Free, Easy Recipes, Gluten Free, Healthish, Lunch Ideas, Soup, Vegetarian • Tags: No Cooking, Whiz

Date and Almond Butter Fudge Bars

April 21, 2022 by pamflo

Always in search of a healthy treat, I was inspired by this fudge recipe that uses dates as a base and provides its sweetness. Large and plump, Medjool dates are a perfect natural sweetener for bars, smoothies and baked goods. Dates are a stone fruit that are high in fiber and a rich source of antioxidants. Choose dates that are shiny, unbroken, and not too firm. Both the coconut oil and almond butter have a dual purpose of providing great […]

Categories: Bars, Breakfast Ideas, Crowd Pleaser, Dairy Free, Desserts, Easy Recipes, Gluten Free, Healthish, Holiday Ideas • Tags: No Cooking

Sesame Roasted Asparagus

April 14, 2022 by pamflo

Spring is finally here and the asparagus is in season, with its beautiful green stalks and familiar earthy fragrance. With the holidays approaching, roasting asparagus is an easy and quick side dish for a crowd. When purchasing these beauties looks for firm stalks and closed tips. Asparagus should be used within 2 days of purchase and can be stored with the ends wrapped in a damp paper towel. You can peel the stalks for a sleek plated presentation, but it […]

Categories: Appetizer, Crowd Pleaser, Dairy Free, Gluten Free, Healthish, Holiday Ideas, Seeds, Side Dish, Vegetables • Tags: Roast

Wine Braised Short Ribs

March 31, 2022 by pamflo

Braising is a perfect cooking method for tough pieces of meat that will break down over the cooking time. Beef short ribs naturally contain a good hunk of fat, which adds significant depth of flavor to this dish. Marinating the ribs in red wine overnight and then braising the ribs in a combination of wine and chicken broth with aromatics, creates a rich, savory meal. The meat shrinks a great deal so if you’re serving a crowd be sure to […]

Categories: Crowd Pleaser, Dairy Free, Gluten Free, Holiday Ideas, Meat/Poultry • Tags: Braise, Sear

Spicy Shrimp and Farro Bowl

March 17, 2022 by pamflo

Farro is a hearty wheat-based grain that has a rich, nutty flavor. It is a good source of fiber and protein. Look for the pearled farro or semi-pearled farro as the cooking time is less than cooking the whole grain. You can make a large batch of farro as it’s a great addition to soups, salads and hot cereal. Sambal oelek is a spicy Indonesian paste made with hot red chili peppers, vinegar and salt and it adds a fantastic spicy kick […]

Categories: Dairy Free, Easy Recipes, Grains, Healthish, Lunch Ideas, Seafood • Tags: Sauté, Simmer

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Huevos Rancheros

March 10, 2022 by pamflo

Huevos Rancheros is a fiery and flavorful Mexican breakfast dish often made with fried eggs, a spicy chili salsa and served over corn tortillas. The tomato based salsa can be as mild or spicy as you desire. For the peppery kick, I used canned chipotle chilies and pureed the sauce for a smooth salsa, but keeping the sauce chunky is an option as well. This dish is a great choice for a quick, casual breakfast. Consider adding black or refried […]

Categories: Breakfast Ideas, Crowd Pleaser, Dairy Free, Easy Recipes, Eggs, Healthish • Tags: Fried

Roasted Lamb Chops with Blood Oranges

March 3, 2022 by pamflo

Blood oranges and other delicious citrus are at their peak in the winter months. Blood oranges are an excellent source of fiber, vitamin C and antioxidants. They may also be linked to improved gut health and better immune function. Blood oranges are less acidic than navel oranges, have a hint of sweetness and contain less seeds. I eat a piece of citrus everyday and thought it might be fun to make a savory recipe with oranges. The blood orange slices roast […]

Categories: Dairy Free, Easy Recipes, Gluten Free, Holiday Ideas, Lunch Ideas, Meat/Poultry • Tags: Roast

Millet Maple Porridge

February 17, 2022 by pamflo

Millet is a healthy whole grain that is naturally gluten-free and a good source of protein and dietary fiber. It has a mild nutty flavor, cooks in about 30 minutes and is a unique breakfast option. When cooking millet as a breakfast cereal, the ratio of liquid to grain is higher as this hearty grain expands when cooked. I used two cups of liquid, a combination of almond milk and water, to a 1/2 cup of the millet. Quinoa, amaranth […]

Categories: Breakfast Ideas, Dairy Free, Easy Recipes, Gluten Free, Grains, Healthish • Tags: Simmer

Chocolate Chia Seed Pudding

January 20, 2022 by pamflo

This chia seed pudding recipe is as simple as it gets. There is no cooking involved and the pudding has only 6 ingredients. These small seeds pack a big nutrient punch. They’re gluten free, a great source of protein, fiber and omega-3 fatty acids. Although the chia seeds are flavorless this is where your choice of milk and toppings will make all the difference. I like the way the chia seeds swell and thicken when immersed in liquid. Thick and […]

Categories: Breakfast Ideas, Chocolate, Dairy Free, Easy Recipes, Gluten Free, Healthish, Seeds, Snack • Tags: No Cooking

Spicy Chicken Chili

January 13, 2022 by pamflo

Spices are the secret to making a super flavorful chili! Using dried spices can add so much flavor, texture and heat to a dish. Dried ground spices usually have a shelf life of 6 months and whole spices will last up to a year, so ensure that your spices are fresh. If they don’t smell strong, it’s time for a new bottle. Store your dried spices in a cool dry place. This chili recipe has a variety of dried spices to […]

Categories: Crowd Pleaser, Dairy Free, Easy Recipes, Game Day, Gluten Free, Healthish, Lunch Ideas, One-Pot Meals, Soups/Stews, Vegetables • Tags: Roast, Simmer