Gluten-Free and Vegetarian

  • 1 package Gluten-Free ravioli (found at Whole Foods and Sprouts)
  • 1/2 cup Gluten-Free Flour (or other – Bob Mills works excellent)
  • 4 eggs
  • 1/2 cup gluten-free bread crumbs
  • 1/2 cup Parmesan cheese
  • 1 tsp garlic powder
  • 1 tsp salt
  • 1 tsp pepper
  • Olive oil spray (or other)
  • Marinara sauce


Preheat air fryer to 390 degrees.  Add Bob Mills Gluten-Free flour to a small bowl. In a second bowl, crack and whisk eggs thoroughly. In a third bowl, mix breadcrumbs, parmesan cheese, and salt, pepper, and garlic.  Coat the air fryer with olive oil spray before adding the ravioli to avoid sticking.  Dip each ravioli in the flour, shake off excess flour. Coat with egg, then breadcrumb, cheese, and seasoning mixture. Place in the greased air fryer* and spray with cooking oil. Cook for approximately 5 minutes or until golden brown. Serve with marinara sauce.

*Please note this may take more than one batch, depending on the size of your air fryer.



Vegan and gluten-free
  • A bag frozen brown rice
  • 18 oz whole oyster mushrooms
  • ½ cup cooked chickpeas
  • ¼ onion, finely diced
  • 1 garlic clove, finely chopped
  • ½ tbsp ginger
  • ½ tsp cinnamon
  • 2 whole cloves
  • ½ tsp turmeric powder
  • 2 cardamom pod
  • ½ tbsp dates, finely chopped
  • ½ tsp chilli powder
  • 1 cup chopped tomatoes
  • ½ cup plant milk
  • ½ tsp garam masala
  • 8 cups baby spinach
Prepare rice in microwave as indicated on bag.
Heat a large pot on a high heat. Add the mushrooms and sauté, then set aside. Add the onion, garlic and ginger to the pot, then sauté until you see caramelization. Add water and deglaze. Add all spices but garam masala and dates, and thoroughly stir and add dash of water, stir and sauté for another minute.
Add the tomatoes, stir, then stir in the mushrooms and chickpeas. Stir in the plant milk, and simmer on a low heat for a few minutes.
Add the garam marsala and stir through. Add the baby spinach and stir through until wilted down. Serve over brown rice.


Vegetarian and gluten-free

  • 1 package egg noodle pasta  (Jovial is gluten-free and delicious)
  • 1 tablespoon fresh lemon juice, to taste
  • 1/4 cup extra virgin olive oil (more if needed)
  • 2 ripe medium avocados, pitted
  • 1 tablespoon (15 mL) water
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon fine sea salt
  • 1/4 teaspoon ground black pepper
  • 1 container cherry tomatoes


Preheat oven to 450°. Toss cherry tomatoes with olive oil on a baking sheet, season with salt and pepper. Roast ten minutes, toss once, then roast another until 10 minutes until tomatoes are blistered and beginning to burst. Turn off oven. Bring a large pot of salted water to a boil. Cook the pasta according to the instructions on the package. In a food processor, combine avocado, lemon juice, olive oil, salt, pepper, garlic powder, and water and process until creamy. (Sauce may be thick. Add more water). Season with salt and pepper. Drain pasta and place it in a large bowl. Add avocado sauce and roasted tomatoes and mix until fully combined. Serve hot or cold. Enjoy.


Vegan, Gluten-Free
  • 1/4 of a gallon of Soy Milk
  • 2 1/2 tablespoons vinegar
For savory, choose unsweetened Soy Milk. For sweet, any Soy Milk. On stovetop, bring milk to a boil.
Using a glass or ceramic bowl only, immediately pour in Soy Milk followed by vinegar. Stir with non-metal spoon. Wait approximately 10 minutes. Over sink, use a strainer and drain liquid from ricotta. Put ricotta in cheese cloth or thin dish towel in bowl. Set heavy object (full can, or coffee cup filled with water) on top of ricotta for up to one hour to firm and remove liquid. Remove from bowl and cheese cloth/dish towel. Store in fridge up to 5 days. Serve with fruits and vegan honey or add to your favorite Italian dish. Enjoy.


Vegan, Gluten-Free
  • 2 Zucchinis
  • Amy’s organic boxed gluten-free mac & cheese
  • 1 teaspoon salt
  • dash of pepper
  • 1 teaspoon Italian seasoning
Preheat oven to 425°F. Slice zucchini. Toss zucchini slices with olive oil, Italian seasoning, salt, and pepper. Place on a baking sheet. Bake 10 minutes or until tender. Remove from oven and make mac & cheese as directed on box. Mix zucchini with pasta thoroughly. Enjoy.


Vegan, Gluten-Free
  • 2 cans hearts of palm
  • 2 1/2 tablespoons rice flour (or brown rice flour)
  • 2 1/2 tablespoons corn starch
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • 1 teaspoon salt
  • dash of pepper
  • oil for frying
  • prepared guacamole
  • bagged red cabbage
  • 1 tablespoon lime juice
  • gluten-free taco shells of choice
  • salsa of choice
  • taco sauce of choice
Remove hearts of palm from can. Flatten with potato masher or fork. Mix all “fish” dry ingredients in separate bowl. Add hearts of palm and dredge thoroughly until covered. Heat oil in deep skillet pan on medium-high heat. Add hearts of palm to oil. Let cook 2 minutes, flip, cook 2 more minutes. Remove from heat and drain.
In a bowl combine guacamole, lime juice, and cabbage.
Make tacos with “fish,” slaw, salsa, and taco sauce. Enjoy.


Vegan, Gluten-Free & Low Sugar
  • 1 head cauliflower
  • 1 cup water
  • 3/4 cup gluten-free flour
  • 1 tablespoon garlic powder
  • 1/4 teaspoon salt
  • 2 cups gluten-free panko breadcrumbs
Orange Sauce
  • 1 cup orange juice, fresh squeezed preferred
  • 1/2 cup Swerve brown sugar
  • 2 tablespoons rice vinegar
  • 2 tablespoons sodium soy sauce
  • 1/4 teaspoon dried ground ginger
  • 1/4 teaspoon garlic powder
  • 2 tablespoons cornstarch
  • 1/4 cup water
Preheat the oven to 400F degrees. Wash and cut cauliflower into bite-sized pieces. In a large bowl, whisk water, flour, garlic powder, and salt. Place the breadcrumbs in a medium-sized bowl and place them next to the wet batter bowl. Add the cauliflower to the bowl with the wet batter and coat all the pieces. Roll in the breadcrumbs. Place on a baking sheet and separate. Bake for about 22 minutes until golden brown and crispy.
In a large pan, add all sauce ingredients but not the cornstarch and water. Bring to a boil, and cook for two minutes. Mix the cornstarch and water in a small bowl to combine, and then add to the pot. Stir over medium-high heat constantly for a couple of minutes, until the sauce thickens.
Add baked cauliflower to the pan with the orange sauce and stir to coat. Serve and enjoy.


Vegetarian, Gluten-Free
  • 2 medium kohlrabi bulbs, peeled and shredded
  • 1 large egg
  • 2/3 cup gluten-free flour, divided
  • 1 teaspoon kosher salt, divided
  • 1/3 cup olive oil
  • 1 1/2 tablespoons chopped fresh chives
  • 1/4 cup vegan sour cream
  • 1/4 cup applesauce
  • 1/4 cup avocado
Finely shred kohlrabi. Squeeze grated kohlrabi in paper towels to remove excess liquid. Place in a medium bowl. Add egg, 2 tablespoons of flour, and 3/4 teaspoon of the salt and stir to combine.
Heat oil in a large pan over medium-high. Using tablespoon, scoop kohlrabi mixture into up to 12 small balls. Dredge in remaining flour. Without overcrowding, fry fritters until golden and crisp, about 3 minutes per side. Drain on paper towel. Sprinkle with 1/4 teaspoon salt. Mix avocado with vegan sour cream; serve with this and applesauce.


Vegan, Gluten-Free & Low-Sugar
  • 1 large whole dill pickle or two medium-size
  • 1 jar Primal Kitchen vegan alfredo sauce*
  • 1 heaping tablespoon of minced garlic
  • Dried Dill
  • Vegan Mozzarella
  • 1 package CLO CLO cauliflower pizza crust*
Preheat oven to 475 degrees. Cut pickle into slices. Mix garlic directly into jar of alfredo sauce. (Save in refrigerator for later use.) Take sauce mixture and add on top of pizza crust (as much/little as you like). Spread sliced pickles over sauce. Spread mozzarella over pickles. Sprinkle liberally with dried dill. Bake 8-10 minutes or until golden brown. Enjoy.
*Clo Clo Pizza Crust and Primal Kitchen Vegan Afredo Sauce found at Sprouts


 1 Net Carb
Vegetarian, Gluten-Free & Low-Sugar
  • 4 egg yolks
  • 1/2 cup nuts of choice
  • 1/2 cup nuts of choice
  • 1/2 cup coconut
  • 1 Tbs butter
  • 3 1/2 Tbs coconut oil, melted
  • 1/3 cup Swerve confectioners sugar subsitute
  • 2/3 cup Lily’s Keto Chocolate Chips (or any flavor of your choice)
Preheat oven to 350 degrees.
Whisk egg yolks, butter, and oil thoroughly. Add Swerve, coconut, nuts, and chips. Mix thoroughly. Refrigerate up to 1 hour. Scoop out with tablespoon on to greased baking pan. Bake 8-10 minutes or until golden brown. Cool. Enjoy.