These southwest turkey patties couldn’t be any easier to make and they taste incredible! Enjoy them on a gluten free bun or on top of your favorite chopped salad. Ingredients • 1 lb of ground turkey • 3/4 cups of corn – fresh or frozen (thawed) • 3/4 cups canned black beans (drained and rinsed)…
Month: January 2017
Protein Pancake
I’m going to let you in on my breakfast secret. I eat this pancake every morning and it so easy to make. It has 20 grams of protein which gives me plenty of energy to get my 2 kids off to school and teach my Barre3 classes. I promise you’ll love it. Add a mashed…
Creamy Dreamy Risotto
I have always been afraid to make risotto due to it’s labor intensive preparation. My daughter LOVES risotto and has been asking for it ever since she ate it on our trip to Toronto (at the fabulous Bazille in Yorkdale Mall). I’ve been putting it off until I stumbled across a new way to cook…
Tomato Spinach Spaghetti Squash
This dish is my favorite yet! It is extremely flavorful and full of fiber, potassium and calcium. You can eat it alone as a vegetarian meal or add a protein on top. Ingredients • Spaghetti squash – halved with seeds scooped out • 1/2 pint of cherry tomatoes • 1 cup of frozen spinach –…
Teriyaki Chicken Balls
This was a hit with the whole family. The quinoa made the meatballs extremely moist and put all of our old breadcrumbs to shame. It also added some extra protein, fiber and iron! We’ll take that. 🙂 Ingredients • 1 lb ground chicken • 1 medium onion (minced) • 1 cup of cooked quinoa • 1…
Broccoli Steaks with Crunchy Chickpeas
This antioxidant dish can be enjoyed as a meal, appetizer or snack. It’s flavorful and full of fiber, protein, calcium and folate. Ingredients 2 heads of broccoli 15.5 oz can of chickpeas 1-2 tbsp of Freshly grated parmesan cheese Staples: Olive oil, salt and pepper Directions Preheat oven to 425 degrees Line 2 baking trays…
Banana Bread Cookies
My husband and I disagreed on how many chocolate chunks to use in this recipe. I LOVE chocolate so if you’re like me then follow the recipe. If you’re more like him then use 1/2 cup instead. These cookies are moist and indulgent but low in fat and packed with potassium. YAY! They will satisfy…
Vanilla Raspberry Overnight Oats
This recipe uses a superfood called Kefir! This fermented drinkable milk contains a high level of probiotics which are beneficial to your digestive system. Probiotics are good bacteria that help keep your gut healthy. They are said to boost immunity, increase bone density and heal inflammatory bowel disease. And we’ll take that! 🙂 Ingredients •…
Chickpea Blondies
Chickpea blondies to satisfy your sweet tooth. They are full of protein, iron, fiber and folate! Sweet and healthy. Just like you! Ingredients • 1 15oz can of chickpeas • 1/2 cup Sunbutter • 1/3 cup of pure maple syrup • 1/2 cup of chocolate chips plus some extra to sprinkle on top. Directions Preheat…
Apple Pie Cookies
To make these cookies I used a muffin tin to resemble mini apple pies. They are sweet and satisfying and contain fresh apples and yummy spices. Make them before having guests to fill your kitchen with a beautiful and delicious aroma! Ingredients • 1 cup of gluten free brown rice flour • 1 cup of unsweetened applesauce…
Beet and Beet Green Chips
This dish is a favorite afternoon snack in my house. It has fiber to fill us up until dinner and protein to keep us moving to all of our afternoon activities. Ingredients • 3 large beets with beet greens attached • Hummus for dipping Staples: olive oil, salt and pepper Directions Preheat oven to 425…
Effortless Gluten and Nut Free Recipes. Easy Peasy!
Hello and welcome to 4 Free and Easy. Every recipe on this blog is nut and gluten free and so easy to make. I use 4 ingredients or less to create healthy, flavorful, easy, and safe recipes that your family and friends will love. We also use up many of the ingredients in the recipes so you don’t have anything sitting in your fridge unused. Cost effective, simple, healthy and safe! Easy peasy, Enjoy! xoxo
Effortlessly Gluten and Nut Free 