Banana Cornmeal Pancakes


So, if you look up flour-less recipes on the Internet, you’ll come across a really cool one that calls for two mashes bananas, two eggs all mixed up and cooked in a skillet like pancakes. Surprisingly, despite the very runny liquid egg mixture, they “pancake up” pretty well and with syrup, tastes almost like bananas foster.

However, if you want to add a bit of nutrition and density, add 1/4 cup brown rice flour (or regular rice flour) and 1/4 cup white or yellow cornmeal. Top with chopped walnuts or peanut butter or whatever makes you happier about your breakfast. Kid ate these as is and was very happy. I think I’ll add a tsp of gluten-free vanilla extract next time.

Mediterranean meets a Mexican Rice Dish


large can of crushed tomatoes (24 oz)
2 cans tuna
2-3 tsp capers
1 tsp sugar
1 Tbsp Italian seasoning
1/4 tsp ground thyme
Salt and pepper to taste

Heat this mixture in a skillet over med heat and cover while you make some rice.

There, dish is good as is. Or if you are crazy like me, add some scrambled eggs, pickled jalapeños and sliced black olives to this.

I don’t even know what to call this but it was yummy. We all loved it, including the kid.

Roasted Sweet Potatoes with Red Onions and Thyme

I made this up, but someone else probably did too and I haven’t had time to see if that is true. Anyway, this is simple:

4-5 yams, peeled and cut into 1/2 inch disks
1 red onion, large dice
Coat in olive oil, pepper and salt to taste.

Roast in a 350 degree oven for about 45 minutes or until potatoes are fork tender.

Toss with a few dashes of ground thyme and ground curry.



“Cheesy” Salmon and Eggs

salmon and eggsThis is easy, filling and allergy kid loves it. You will need:

1 yellow onion, chopped

1 can of salmon (14 oz), drained

5 eggs, whisked

1/4 cup daiya cheese or 1 slice of rice vegan cheese

1 tsp Italian seasoning, garlic powder and paprika

salt and pepper to taste

Heat about 2-3 Tbsp vegetable oil in a large skillet over medium high heat. Saute the onions until soft but not browned. Add the salmon and cook for about 3-5 minutes. Lower the heat to medium. Pour the eggs over the salmon and onion mixture and let cook until it firms up on the bottom a little bit. Sprinkle the seasonings evenly over the top and start flipping and cooking until eggs are done.

Turn on the broiler and position oven rack to top level. Serve portions of the salmon eggs on oven proof plates and sprinkle with cheese. Put the plates on top rack under the broiler heat for 1-2 minutes (WATCH and don’t do anything else, broiling is QUICK!). Your goal is to melt the cheese a little. Keep the plate under the broiler a little longer if you want the cheese browned.

The broiling step is not necessary. You can add the cheese to the egg mixture in the skillet if you prefer to skip the broiling. I use the broiling method so I can put real cheese on my eggs and the daiya dairy-free cheese on my son’s plate.

Serve with veggies of your choice.

Add-in ideas:

Saute mushrooms with the onions

Use spring or green onions in place of yellow (often a better flavor for eggs)

More ideas: rehydrated or oil-cured Sun dried tomatoes, olives, capers, roasted red peppers, salsa, taco sauce, green chilis, nutritional yeast, chopped parsley, or cilantro. (Always check ingredients on product jars but these I generally use to add flavor to gluten-free and dairy-free entrees.)

I’m a tremendous fan of recipes that incorporate unprocessed natural food. This is one also wins for my ever present dairy-free and gluten-free dietary requirements. I look forward to trying this very soon!


frugal living, healthy meals, vegan, dairy free

Potatoes are and always will rank amongst my favourite vegetables. The humble spud is flavoursome, versatile and about as frugal as it is possible to be. However, in some ways sweet potatoes are superior to traditional tatties. Indeed, one of their most endearing qualities, if a vegetable can be endearing, is that their texture is naturally more buttery and pleasant than that of one’s average tater, whatever the variety. The benefit of this is that sweet potatoes mash incredibly well, without the need of a plethora of dairy products. Even without butter or milk, this mash manages to delicately caress one’s tongue – to me it seems like pure madness that some similar recipes insist on incorporating double cream! Then again, this is a place for the frugal, so that would have to be my reaction!

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Rice Krispie Treats



Kellogg’s Gluten Free Rice Krispies are a great addition to the gluten-free and dairy-free diet. You just have to make sure that you get gluten-free marshmallows. Remember that even a little bit of hidden gluten is not good for anyone with Celiac Disease. Please make the effort to stop by your health food store and get the gluten-free marshmallows.

To make it non-dairy as well, use Earth Balance non-dairy spread and coat pan and spatula with non-stick canola oil spray instead of butter.

The results are delicious and just like the original.

With the recommended substitutes, follow the recommended recipe on the Rice Krispies website: Rice Krispie Treat Recipe

Note: they say that margarine and diet spreads are not recommended for this recipe. However, the Earth Balance is made of palm, safflower, canola and olive oil and the heat is low for this recipe. I have had zero problems with taste or texture when using Earth Balance in place of butter.