Category Archives: Dairy Free

Delicious Chicken Soup

October 11, 2018 by pamflo

The leaves on the trees are changing into beautiful colors, although it still feels like summer in Boston. The start of flu season is coming and though not a cure for the common cold, chicken soup is certainly a way to ease the symptoms and make you feel better quicker. There are many recipes for chicken soup, but this one is foolproof and makes a beautiful and flavorful chicken broth. This broth is so delicious that you can drink it […]

Categories: Appetizer, Dairy Free, Gluten Free, Holiday Ideas, Lunch Ideas, Meat/Poultry, One-Pot Meals, Soups/Stews, Vegetables • Tags: Simmer

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Sautéed Yellow Zucchini with Pistachios and Mint

October 4, 2018 by pamflo

What does sauté mean? It’s a method of cooking food over high heat in a little bit of hot fat. This is a great way to cook vegetables while still maintaining their flavor and texture. Choose a wide bottom pan so the vegetables aren’t overcrowded. A quick sauté in olive oil is my choice for this recipe, but a combo of olive oil and butter add a nice depth of flavor. Coconut oil is a good option. This is an easy […]

Categories: Appetizer, Dairy Free, Gluten Free, Nuts, Side Dish, Vegetables • Tags: Sauté

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Fresh Steamed Bluefish

September 20, 2018 by pamflo

My teenagers are not fans of rising early for anything, but a fishing trip off the coast of Cape Cod had them up and out the door by 5am. They had caught so many bluefish that by mid-morning they turned back to shore with the boat’s cold storage filled to the brim. Bluefish is a rich, oily fish that can become “fishy” in flavor if not caught or purchased fresh. I placed the fish over a single layer of sliced […]

Categories: Dairy Free, Gluten Free, Lunch Ideas, Seafood • Tags: Steam

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Honey Glazed Rainbow Carrots

September 13, 2018 by pamflo

These beautiful multi-colored carrots provide a wallop of Vitamin A and a solid dose of Vitamin C. They make a perfect side dish for dinner or a great contribution to a holiday meal. When roasting vegetables, make sure the chunks or pieces of veggies are about the same size, so they’ll roast evenly. Save the slightly bitter carrot tops for a zippy pesto, fun addition to a salad or as a leafy green garnish for soup.

Categories: Appetizer, Dairy Free, Gluten Free, Holiday Ideas, Side Dish, Vegetables • Tags: Roast

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Spiked Watermelon Mint Popsicles

August 16, 2018 by pamflo

What fun I had making boozy watermelon popsicles! I made two delicious batches of the pops, one spiked with citrus vodka and a non-alcoholic version with fresh squeezed orange juice. Both popsicles were a scrumptious and refreshing summer treat! With only 8 popsicle molds, I used the extra juice to make ice cubes. I recommend using wooden popsicle sticks for the ice cubes. Although the watermelon juice separates and settles at the bottom of the pop, it doesn’t affect the […]

Categories: Boozy, Dairy Free, Gluten Free, Low Sugar, Popsicles • Tags: No Cooking, Whiz

Horchata

August 9, 2018 by pamflo

If you’ve spent anytime in Cape Cod you know that the village of Hyannis is a bustling spot in the summer months. There is a family owned, rustic cafe off the beaten path called Spoon and Seed that serves breakfast and lunch. At some point it was a hidden gem, but with a two hour wait on a weekend morning, the word is out. There is no shortage of delicious items on the menu, especially the horchata served over ice […]

Categories: Beverage, Dairy Free, Gluten Free, Low Sugar, Rice/Grains • Tags: No Cooking, Whiz

Nutty Vanilla Protein Balls

July 26, 2018 by pamflo

I’m working hard to reduce the amount of sugar in the foods I cook and consume, especially desserts. Although using protein powder and no sweetener might seem a bit outrageous, these protein balls are a perfect quick, healthy breakfast or snack. They require no cooking, although a food processor is needed to thoroughly blend the ingredients. Did I say no sweetener 🙂 I’m a fan of using collagen protein powder and I like the Bulletproof Brand. It’s dairy free, gluten […]

Categories: Breakfast Ideas, Dairy Free, Dessert, Gluten Free, Low Sugar, Nuts, Paleo, Seeds, Snack

Quinoa Veggie Bowl with a Lemon Mustard Vinaigrette

July 19, 2018 by pamflo

Some of the best salads I’ve had this summer have been a combination of vegetables, greens and grains with a protein. This is a very easy meal to prepare, especially if you recycle your leftovers. I composed my own bowl with leftover tri-colored quinoa and sautéed broccolini, fresh basil from my garden, sweet tomatoes, avocado and a hard boiled egg. Grains like brown rice, farro or freekeh work well. Add nuts or seeds for crunch or any type of greens […]

Categories: Breakfast Ideas, Dairy Free, Dressing, Eggs, Gluten Free, Lunch Ideas, Rice/Grains, Salads, Vegetables • Tags: Boil, Whisk

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Paleo Coconut Caramel Bars

July 12, 2018 by pamflo

I love to inspire people in the kitchen and so I don’t often talk about recipe failures. However, I make many with all the experimenting that I do! The first round of making this recipe was a complete failure. The thing about baking is that it takes focus, attention to detail and respect for the right proportion of ingredients. It’s also why baking is so enjoyable too! This recipe is free of grain, dairy and refined sugars and instead uses […]

Categories: Bars, Chocolate, Dairy Free, Dessert, Gluten Free, Low Sugar, Paleo • Tags: Bake, Simmer

Strawberry Lime Agua Fresca

July 3, 2018 by pamflo

It’s turning out to be a hot and steamy start to the summer in Boston! This wonderfully refreshing drink will cool you off. Since I can’t seem to get enough of the perfectly ripe strawberries, I thought it might be fun to use them in a beverage. Agua frescas are a popular drink throughout Mexico and are simply fresh fruit blended with lime juice, a bit of sweetener and water. This is a perfect non-alcoholic option for the holiday. Happy […]

Categories: Beverage, Dairy Free, Drinks, Fruit, Gluten Free, Holiday Ideas • Tags: Whiz

Healthy Chocolate Breakfast Muffins

May 31, 2018 by pamflo

Looking for a breakfast treat that’s healthy, not too sweet and easy to make? These flourless, dairy free chocolate muffins are just the right combination of sweet and savory. These muffins contain amazing fudgy chocolatey-ness from good quality cocoa powder. Maybe chocolate is not a popular item on your breakfast menu, if that’s the case you can skip the sprinkle of dark chocolate chips. Avocado and coconut milk add the moisture and dates act as a natural sweetener. With so […]

Categories: Breakfast Ideas, Dairy Free, Dessert, Gluten Free, Low Sugar, Muffins, Paleo • Tags: Bake, Whiz

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Almond Milk Granita

May 24, 2018 by pamflo

Almond granita served with an expresso shot and a brioche bun is a popular breakfast in Italy. Very sophisticated, right?! Why not make some of your own. A granita or these icy flakes are created when you scrape the mixture while it’s in the process of freezing. Usually a granita is made from a liquid, sugar and flavorings. I used blanched almonds which have their skins removed, filtered water, a little maple syrup, both almond and vanilla extract and cinnamon. […]

Categories: Breakfast Ideas, Dairy Free, Dessert, Gluten Free, Ice Cream, Low Sugar • Tags: No Cooking, Whiz

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Provençal Tuna Salad

May 17, 2018 by pamflo

Pan Bagnant is a favorite French sandwich that literally means “bathed bread”. This popular sandwich is usually filled with many vibrant vegetables, hard boiled egg, canned tuna and then the bread is soaked in a zesty vinaigrette. With so many beautiful, nutrient dense ingredients, I thought it might be fun to deconstruct this sandwich and serve it as a salad. I roasted the peppers but you can use jarred roasted peppers instead. The dressing elevates an otherwise ordinary salad to […]

Categories: Appetizer, Cooking Tips, Dairy Free, Dressing, Eggs, Gluten Free, Greens, Lunch Ideas, Salads, Seafood, Vegetables • Tags: No Cooking

Root Vegetable Chips

May 5, 2018 by pamflo

Note to readers: I apologize and ask for your patience as I experiment with a new recipe format. This yummy root vegetable recipe was posted last week but was never emailed in my Thursday newsletter. Enjoy! Looking for a healthy way to enjoy potato chips? Making your own vegetable chips are healthier, simple and very rewarding. I took a combination of sweet potatoes, turnips and beautiful red beets sliced super thin, and roasted low and slow with just a little […]

Categories: Appetizer, Cooking Tips, Dairy Free, Gluten Free, Side Dish, Vegetables • Tags: Bake

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Fish Stew

April 5, 2018 by pamflo

Do you want an easy to make fish dish as an alternative to grilling or broiling? I was excited to explore a new option. Although I love salmon, because it’s a great source of omega-3 fatty acids, it was time for a fresh approach. Wow, the combination of the fennel, white wine and dill make this a fantastic, flavorful dish. The fish is simmered slowly in a combination of white wine and water (with no dairy), on a low heat […]

Categories: Appetizer, Dairy Free, Gluten Free, Lunch Ideas, One-Pot Meals, Seafood, Soups/Stews • Tags: Simmer

Almond Tea Cookies

March 29, 2018 by pamflo

“I’m officially in the weeds!” A phrase familiar in the culinary world for falling behind. I’m hosting family this weekend for the holiday and should be farther along in my planning and prep. Rather than racing to catching up, I decided to play with some cookie dough as I experimented with a simple cookie recipe yesterday. These cookies are crunchy, pack an awesome almond punch, and are both gluten and dairy free. The delightful aroma of freshly baked cookies still lingers […]

Categories: Cookies/Brownies, Dairy Free, Dessert, Gifts, Gluten Free, Low Sugar, Passover Recipes • Tags: Bake

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Zucchini and Lemon Pasta Salad

March 22, 2018 by pamflo

Adding lightly roasted zucchini really seems to elevate a dish. With a little imagination, the zucchini half-moons might remind you of eating candy! This is a delightful meal with a simple dressing of olive oil, lemon juice and fresh basil. Perfect for an easy lunch, or perhaps you serve it with a protein for a hearty dinner. It’s impressive that there are many brands of gluten-free pasta. It takes a little experimenting to find a brand where you like both […]

Categories: Appetizer, Dairy Free, Gluten Free, Lunch Ideas, Nuts, Rice/Grains, Side Dish, Vegetables • Tags: Roast

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Honey Ginger Chicken Wings

March 15, 2018 by pamflo

Who doesn’t love an easy dinner idea?! These wings are simple to prepare and bake quickly. The bite from the ginger combined with the sweetness of the honey makes for a tasty sauce. Ginger root is readily available in most markets and is known for its ability to ease nausea and improve digestion. The best way to prepare the root it is to cut off the smaller roots from the main piece and peel the skin off with a vegetable […]

Categories: Appetizer, Dairy Free, Gluten Free, Lunch Ideas, Meat/Poultry • Tags: Bake

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Beer Braised Brisket

March 8, 2018 by pamflo

Brisket can be a tough cut of meat, but with low and slow heat it becomes a tender, succulent dish. Cooking with beer adds a rich, almost earthy flavor. Excitedly, I went in search of good local craft beer to use. I came across Fuzzy Logic whose Belgian Ale added a surprisingly sweet note to the sauce. When purchasing brisket you usually have two choices for the cut of meat and both cuts work well. The flat cut generally has […]

Categories: Dairy Free, Lunch Ideas, Meat/Poultry, One-Pot Meals • Tags: Braise, Sear

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Turmeric and Kale Egg Scramble

March 1, 2018 by pamflo

I’m just returning from a long weekend in New York City where I joined my fellow culinary professionals for a fantastic conference. It’s three intensive days of networking, workshops, field trips and sessions led by industry leaders. It’s an unbelievable community of food writers, food and prop stylists, cookbook authors, recipe testers, editors, agents and more. Some of the more interesting topics were the popular food trends and stories, how to polish your social media presence, how to run cooking […]

Categories: Breakfast Ideas, Dairy Free, Eggs, Gluten Free, Greens • Tags: Sauté

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Spicy Skirt Steak Fajitas

February 22, 2018 by pamflo

Firing up your outdoor grill in Boston this week is not completely out of the question, as the temperature has been in the mid 60’s! These super tasty steak fajitas were grilled in my trusty stove-top grill pan. Both skirt and flank steak benefit from a few hours of marinating as they’re typically tougher cuts of meat. The secrets to juicy tender steak is letting the meat come to room temperature for about 30 minutes or so before cooking, and […]

Categories: Dairy Free, Gluten Free, Lunch Ideas, Meat/Poultry, Vegetables • Tags: Grill, Marinate