Kendall Reagan Nutrition Center Black Bean Burgers
This recipe is a delicious-gluten free and vegetarian and alternative to regular burgers.
Served with avocados, lettuce, and tomatoes on a gluten-free bun make for a great summer-time entrée.
Serving Size: 1 patty Yield: 6 servings
- 3 tablespoons grapeseed oil
- 1 medium onion, coarsely chopped
- 5 cloves garlic, thinly sliced
- 1 medium red bell pepper, diced into ¼ inch cubes
- 2 cups black beans, cooked or canned and drained
- 1 tablespoon ground cumin
- 1 teaspoon ground chipotle
- ¼ cup minced fresh cilantro
- 3 large eggs
- ½ cup blanched almond flour
- Heat 1 tablespoon of the grapeseed oil in a large skillet over medium heat. Sauté the onion for 8 to 10 minutes, until soft and translucent. Add the garlic and bell pepper, and sauté for 2 to 3 minutes, until softened.
- In a large bowl, combine the onion mixture, beans, cumin chipotle, cilantro, eggs, and almond flour. Form the mixture into 2-inch patties.
- Heat the remaining 2 tablespoons of grapeseed oil in a large skillet over medium-high heat. Cook the patties for 4 to 6 minutes per side until browned around the edges. Transfer the patties to a paper towel-lined plate and serve.
Nutrition Information / Amount per serving: Calories 251, Protein 11.1 g, Total fat 14.6 g, Total Carbohydrates 20.4 g, Saturated fat 1.9 g, Dietary Fiber 7.2 g, Cholesterol 99.3 mg, Sodium 187.5 mg
More Gluten Free Recipes
Cauliflower Crust Hawaiian Pizza
Satisfying that pizza craving has never been so healthy! Using cauliflower to make this pizza crust adds a nutritional punch of vitamin C, phytonutrients, and fiber. And did we mention it is low in calories?
Serving Size: 1/4 of prepared pizza Yield: 9-12 inch pizza
- 1/2 large head cauliflower
- (or about 2 cups shredded cauliflower)
- 1 large egg
- 1 cup finely shredded mozzarella cheese
- 1 teaspoon dried oregano
- ½ teaspoon dried or fresh minced garlic
- ½ teaspoon onion powder
- 1/2 cup tomato-basil marinara sauce (or pizza sauce)
- 1/2 cup finely shredded mozzarella cheese
- 3 slices Canadian bacon, cut into strips
- 1/2 cup pineapple tidbits
Kale and White Bean Soup
This tasty soup is packed with fiber and protein to keep you full and satisfied. Try using different beans and vegetables to make this a versatile favorite for every season!
Serving Size: 1 cup Yield: 4 servings
- 1 tablespoon olive oil
- 4 garlic cloves, minced
- 1 medium onion, chopped
- 4 cups kale, chopped
- 4 cups vegetable broth
- 2 (15-ounce) cans no-salt-added white beans, rinsed and drained
- 1 can diced tomatoes
- 2 tsp tomato paste
- 2 tablespoons Italian seasoning
- 1/2 teaspoon salt
- Pepper to taste
- ½ teaspoon dried chili flakes (optional)
- 1 cup chopped parsley
- In a large sauce pan or soup pot, heat olive oil on medium heat.
- Add garlic and onion, and sauté until soft. Add kale and half of salt, and sauté until wilted.
- Add broth, beans, tomatoes, tomato paste, Italian seasoning, remaining salt, pepper, and chili flakes (if using).
- Bring to a boil. Reduce heat and simmer 10-15 minutes.
- Ladle into bowls, and sprinkle with chopped parsley.
Nutrition Information / Amount per serving: Calories 212, Protein 12.3 g, Total fat 5.4 g, Total Carbohydrates 32.4 g, Saturated fat 0.7 g, Dietary Fiber 8.3 g, Cholesterol 0 mg, Sodium 433 mg
Seasonal Vegetable Frittata
Start your day with an antioxidant-rich breakfast! Try dark leafy greens in the winter and fresh tomatoes and zucchini in the summer. The flavors of this recipe can always change depending on what vegetables are in season!
This recipe has a video! Watch the Seasonal Vegetable Frittata video
Serving Size: 1/4 frittata
Yield: 4 servings
- 1 tablespoon extra virgin olive oil
- 1 small onion, chopped
- 4 oz. unpeeled potatoes (~ 1 small potato), sliced thin
- 1 shallot, finely chopped
- ¼ teaspoon sea salt
- Black pepper, to taste
- 4 oz. (~1/2 cup) seasonal vegetables cut into 1/2 inch pieces
- 5 large eggs, beaten well
- 2 tablespoons goat or feta cheese, crumbled
- Small bunch of chives, chopped
- Heat olive oil in a 12-inch ovenproof skillet over medium heat and preheat the oven to broil.
Note: For a thicker frittata use a smaller skillet
- Add the onions, potatoes, and half of the shallots. Sprinkle in ¼ teaspoon of salt and black pepper to taste. Cover and cook until the potatoes are fork tender. Add the rest of the vegetables and remaining shallots and cook until soft. Leave half of the vegetable mixture in the skillet, put the other half in a bowl and set aside.
- Pour the beaten eggs into the skillet with the vegetables. Cover and cook until the eggs are cooked through.
- When eggs are cooked, add the remaining shallots and remaining half of the vegetable mixture on top. Sprinkle on cheese and remove the skillet from the heat.
- Place the skillet under a broiler for just a couple of minutes. Monitor closely, when the frittata is puffed up and set, it is done.
- Remove from broiler and sprinkle on chives. Serve and enjoy.
Tip: To make this recipe dairy free, omit goat/feta cheese crumbles or swap with a non-dairy cheese alternative.
Nutrition Information / Amount per serving:
- Calories- 200
- Protein- 11 g
- Total Fat- 10.5 g
- Total Carbohydrates- 16 g
- Saturated Fat- 3 g
- Dietary Fiber- 3 g
- Cholesterol- 235 mg
- Sugars- 2.5 g
- Sodium- 299 mg
- Added Sugars- 0 g
This dessert is perfect for hiding vegetables, while satisfying your sweet tooth, and getting loads of magnesium, potassium, and vitamin C. You won’t even taste the zucchini!
Serving Size: 1 item (126g) Yield: 20 servings
- ¾ cup oats (gluten free if needed)
- ½ cup nut butter (peanut, almond, cashew)
- ½ cup unsweetened applesauce
- ¼ cup honey
- 1 teaspoon vanilla
- 1 ½ cups shredded zucchini
- ½ cup unsweetened cocoa powder
- 1 teaspoon baking soda
- ¼ teaspoon salt
- ½ cup dark chocolate chips, divided
- Preheat the oven to 350°F.
- Coat an 8×11 inch pan with nonstick spray.
- Grind oats in a food processor or blender for 2-3 minutes, or until finely ground.
- Using a mixer, cream nut butter, applesauce, honey, and vanilla.
- Add the zucchini, cocoa powder, ground oats, baking soda, and salt to the creamed mixture and mix.
- Add in ¼ cup of chocolate chips, stirring them in by hand.
- Pour the batter into the greased pan.
- Scatter ¼ cup of chocolate chips on top.
- Bake 25-30 minutes. Cool prior to cutting the brownies.
Nutrition Information / Amount per serving: Calories 130, Protein 3.8 g, Total fat 8.2 g, Total Carbohydrates 13.1 g, Saturated fat 1.6 g, Dietary Fiber 1.3 g, Cholesterol 0.0 mg, Sodium 93.4 mg
Savory Breakfast Polenta
Try a different type of gluten-free grain, polenta, in this savory breakfast dish!
Serving Size: 1 piece Yield: 4 servings
- 1 cup polenta (coarse yellow cornmeal)
- 1 cup frozen yellow or white corn kernels, thawed
- 4 oz. canned chopped mild green chilies •1/2 cup grated vegan cheese, optional
- • 1/4 cups water, boiled •1/4 teaspoon nutmeg
- 1 dash of cumin, to taste
- Sea salt and pepper, to taste
- Preheat oven to 425° F.
- In a mixing bowl stir together the polenta, corn, green chilies and grated vegan cheese. Add the hot water and seasonings, and mix well.
- Pour into in a lightly sprayed 13 x 9 glass baking dish. Bake the polenta mixture until the water is absorbed and the polenta is cooked and soft, about 25 minutes. Stir the polenta once during the baking time.
- Top spoonfuls of hot cooked polenta with your favorite breakfast/brunch foods. Try it smothered with baked beans and pineapple, or sliced fresh avocado and sweet grape tomatoes, or sautéed spinach and mushrooms, or an assortment of roasted veggies.
Nutrition Information / Amount per serving: Calories 219, Protein 5.2 g, Total fat 3.9 g, Total Carbohydrates 40.5 g, Saturated fat 1.1 g, Dietary Fiber 3.9 g, Cholesterol 0.0 mg, Sodium 216.5 mg
Gluten Free Sweet Potato Cornbread
A wonderful gluten-free cornbread, slightly sweet and moist, with a tender crumb.
Serving Size: 1 slice. Yield: 8 servings
- 3 large eggs
- ½ cup extra light olive oil
- ¾ cup sweet potato puree
- ¾ cup brown sugar, packed
- 1 teaspoon bourbon vanilla extract
- ½ teaspoon cinnamon
- 1 teaspoon Pumpkin Pie spice
- 1 cup stone ground yellow cornmeal
- 1 cup Pamela’s Ultimate Baking Mix
- ½ teaspoon baking powder
- A pinch of sea salt
Sweet potatoes are high in vitamin A and naturally low fat. If you wish to reduce the fat and calories in this recipe, reduce the olive oil in half to ¼ cup.
- Preheat oven to 350°F. Grease the bottom of a 7 or 8-inch cake pan and dust it with cornmeal. You can also use a spring form pan.
- In a large mixing bowl, which the eggs till frothy, add the oil; whisk to combine. Add the sweet potato puree and whisk well. (To make the sweet potato puree, bake one large sweet potato in a 400°F oven for about 60 minutes or until soft. Let cool. Remove the skin and mash the baked sweet potato in a small bowl with a fork. Place the mashed sweet potato in a food processor and add enough low fat milk, about ¼ cup, to make a smooth puree)
- Add the brown sugar, vanilla extract, cinnamon, and pie spice and whisk to combine.
- In a separate mixing bowl, whisk together the cornmeal, baking mix, baking powder and sea salt.
- Using a rubber spatula or wooden spoon, add the dry ingredients into the wet; and stir by hand just enough to make a smooth batter. Pour the batter into the prepared cake pan.
- Bake on a center rack in the preheated oven for about 45 minutes or so, until the cornbread is firm to the touch and golden. Check with a wooden toothpick, if necessary; if it emerges clean, the corn bread is done. Cool the corn bread in the pan, on a wire rack for ten minutes.
Nutrition Information / Amount per serving: Calories 239, Protein 4.0 g, Total fat 11.0 g, Total Carbohydrates 31.5 g, Saturated fat 1.7 g, Dietary Fiber 2.1 g, Cholesterol 53.1 mg, Sodium 70.4 mg
Gluten Free Avocado Green Goddess Dressing
A great way to add a lot of flavor to your favorite greens!
Serving Size: 1 Tablespoon Yield: 12 servings
- 1 medium avocado, skin and pit removed
- 2 Tablespoons olive oil
- 1 Tablespoon apple cider vinegar
- 1 Tablespoon lemon juice
- ½ teaspoon kosher salt
- 2 Tablespoons fresh chives, finely chopped
- ¼ cup capers, drained
- 1 cup water
- Salt, pepper, and seasonings to taste
- In a blender, combine all ingredients except water.
- Pour ½ cup water into blender, cover, and blend until smooth. Add additional water and blend until desired consistency is achieved.
- Serve immediately over your favorite salad greens or as an accompaniment to veggies and chips.
Nutrition Information / Amount per serving: Calories 25, Protein 0.1 g, Total fat 2.6 g, Total Carbohydrates 0.5 g, Saturated fat 0.4 g, Dietary Fiber 0.2 g, Cholesterol 0.0 mg, Sodium 125.4 mg