People avoid gluten for a variety of reasons: celiac disease, intolerance, or for general good health. Eliminating such an ubiquitous ingredient from your diet can be challenging, so a number of food producers have begun manufacturing alternatives to traditionally wheat-based foods.
These products don’t appeal to everyone, however, due to their higher cost and processed content. Fortunately, there are a number of simple, affordable substitutes you can create using only vegetables.
Instead of noodles: Zucchini or Spaghetti Squash
- Using a julienne slicer, create long shreds of zucchini. These can be stir-fried, or briefly boiled (one minute) and topped with sauce.
- Instead of lasagna noodles, use a mandoline slicer to create thin slices of zucchini. Layer as you would noodles in lasagna or casseroles.
- Tip: To reduce the moisture in the zucchini “noodles” before you cook, lightly salt them and place between paper towels or cheesecloth for 15 minutes.
- Instead of spaghetti noodles, simply bake a spaghetti squash and top with the sauce of your choice.
Instead of bread: Leafy Greens
- Use lettuce, kale, or other greens to wrap burgers instead of using buns.
How to create a perfect lettuce (or kale) burger wrap
- Use large-leaf greens to create wraps in lieu of sandwiches and tacos.
Instead of crackers or chips: Vegetable slices
- Skip the rice crackers or corn chips and dunk slices of cucumber, carrot, or other vegetables into the dip of your choice.
- If you have a dehydrator, you can create crispy chips from sliced sweet potatoes, zucchini, carrots, parsnips. Simply slice, lightly salt, and dehydrate.
Instead of croutons: Nuts
- To add some crunch to your salad, opt for high-protein nuts instead.
With a few simple swaps you will be well on your way to eating a lighter, healthier, less processed gluten-free diet. Have any clever substitutions of your own? Share them in the comments!
Mmm hot cocoa on a chilly winter’s day! Oiy, hot cocoa on your lumpy winter hips…. This season at Urban Remedy, we’ve made it our mission to get creative with your cold-weather beverages, searching for some healthier choices during the cold winter season. Here are a few we’ve come up with so far.
Citrus-y Spice Hot Apple Cider: If you’re up for a healthy departure from the old buttery classic, try this apple cider on for size. Heat apple cider in a pot with cinnamon sticks, clove, star anise, lemon zest, orange zest, ginger and cardamom. The citrus-y spices add dynamic flavor to your warm winter beverage without all the calories of butter. Plus, you get the added vitamin boost of these fabulous ingredients. Benefiting your immunity and taste buds all in one swig? Now that’s a New Year’s miracle!
Almond-Nog: If Eggnog is not in the cards for you this year, try Almond-nog! Mix almond milk with a touch of honey and cinnamon for a deliciously simple holiday beverage. Almond milk provides all the base flavor of the original without the high calorie count. Feeling adventurous? Substitute hazelnut milk for that extra something special!
Masala Chai Tea Latte: Masala chai spices have been used in Ancient Indian medicine to promote calming and mental clarity. During a hectic family frenzy, sipping a soothing masala chai latte to calm your nerves sounds pretty fabulous to us! Want some chai on the go? Try a chai smoothie for all the soothing goodness of masala anywhere!
Eggs are a great breakfast food. Eggs are a great source of protein and also contain many important nutrients like Choline for the brain, essential fatty acids, B-12, lutein and zeaxanthin these carotenoids support eye health and prevent macular degeneration.
I love the Marin Sun Farm Eggs I get at the farmers market. They are super fresh and the yolks are bright orange and vibrant. I try not to overcook the yolks as they are the nutrient powerhouse of the egg. This breakfast is not for eating while you are cleansing, it’s a great pre or post cleanse breakfast that is great to share with friends or family on a Sunday morning.
Eggs for Breakfast
- 2 Organic Eggs (We prefer range free)
- ½ Organic Avocado (cut into cubes)
- ¾ cups Organic Cilantro (chopped)
- 1 cup Organic Cherry Tomatoes (cut in half)
- ½ clove Garlic (chopped)
- 1 Lime
- 2 Organic Sprouted Corn Tortillas
- Organic Butter or Coconut Oil (To cook the eggs & tortilla)
- 1 dash Sea Salt
- Try not to overcook the yolks as they are the nutrient powerhouse of the egg
- Mix tomatoes, avocado, cilantro, garlic in a small bowl add a dash of sea salt and a squeeze of lime and set aside.
- In a pan heat up the oil/butter and cook the eggs sunny side up. Set aside.
- Heat up tortillas in pan until soft and set on plate. Put one egg on each tortilla sprinkle with dash o sea salt.
- Put tomato mixture on top of the eggs or down the middle of the plate.
- I like to eat them like tacos! Fold them in half and top with the tomato salsa - Eat with your fingers!
Try my favorite recipe almond oat meal for a grain-free breakfast.
Almond Oat Meal
Author: Urban Remedy
Recipe type: Breakfast
- 1 apple cut in 4 pieces
- 1 cup raw almonds
- ¼ cup finely milled flax seeds
- ⅛ tsp cinnamon
- 1 tsp vanilla
- pinch of sea salt or himalayan pink salt
- 1 packet stevia powder
- ½ cup organic berries
- The night before soak almonds in 4 cups filtered water.
- In the morning drain almonds set half aside.
- In a food processor add apple and half the almonds process until for 20-30 seconds, put in small bowl.
- Add berries to bowl.
- In seperate bowl add flax, cinnamon, stevia, and salt and mix, then sprinkle on apple mixture
- Next put remaining almonds in high speed blender with ½ cup water and blend until consistency of thick cream, add vanilla.
- Put a dollop of almond cream on top of apple mixture and enjoy.
In your juicer juice….
All organic and washed well:
1 scrubbed beet root
4 large carrots
2-3 gala apples
1 knob ginger
Squeeze 1 whole lemon in each glass of juice and enjoy!
In your juicer juice:
All organic and washed:
7 stalks celery
1/4 bunch parsley
3 stems kale
1/2 head romaine lettuce
3-4 cups spinach
Pour in a glass and squeeze a 1/4 lemon and enjoy!!
Optional additions: small knob ginger, cilantro, chard, apple if can’t handle taste of greens.
1 cup Raw cashew milk with vanilla (recipe below)
1 cup organic raw butternut squash cubes
4 Tablespoons chia seeds
Liquid stevia to taste (stevia is 1,000 times sweeter than sugar so start with a few drops and taste for your liking)
1-2 Tablespoons Lecithin
Butternut squash is high in Vit A, Vit C, carotenoids, antioxidants, and anti-inflammatory compounds. Chia is rich in Omega 3’s, protein, antioxidants, and fiber. This makes for a healthy snack.
Put all ingredients into high speed blender and blend until smooth. Put in individual cups and chill in the fridge for an hour or two until firm. You can also add coconut butter for thickening and a little more richness.
Cashew Milk: In blender put 3 cups water, 1 cup raw cashews, 1 tsp vanilla and blend until smooth.
2 tablespoons organic rice vinegar
1 1/2 tablespoons Sesame oil
2 teaspoons minced peeled fresh ginger
1 1/2 teaspoons grated lime peel
1 garlic clove, minced
2 cups 1/2-inch pieces seedless watermelon
1 large bunch watercress, thick stems trimmed
1 cup 1/2-inch pieces peeled seeded cucumber
4 green onions, thinly sliced
1/4 cup chopped fresh mint
3 to 4 tablespoons crumbled raw sheepâ€™s feta cheese (optional)
1) Whisk vinegar, oil, ginger, lime peel, and garlic in large bowl to blend. Season to taste with salt and pepper.
2) Add watermelon, watercress, cucumber, green onions and mint to bowl; toss to coat. Sprinkle each salad with a portion of feta
2 heads organic romaine lettuce
1 organic pomegranate
1 butternut squash peeled and chopped in 1 inch squares
1 Tablespoon grape seed oil
1 cup pumpkin seeds
Â½ head organic red cabbage
Â½ cup grape seed oil
Â¼ cup apple cider vinegar
Â¼ clove garlic
- Heat oven to 350
- Mix butternut squash with a grape seed oil and assemble on baking pan
- Roast squash until soft about 30- 45 mins.
- While squash is cooking:
- Cut pomegranate in quarters and remove the seeds
- Wash and coarsely chop lettuce and red cabbage put in large salad bowl
- To make dressing finely chop garlic and mix and press with Â¼ tsp salt, then add the oil mix well and then add the vinegar.
- Once squash is cooked remove from oven and let cool about 30 mins. Once cooled:
- Add: pomegranate and squash to lettuce/ cabbage mixture and toss well with the dressing. Sprinkle with the pumpkin seeds and more salt if desired.
1 Collard leaves with ribs removed
1 sheet of raw nori seaweed sheets
Â¼ Cucumber julienned
1 Carrot julienned
Â¼ Avocado cut in long pieces
Â¼ cup raw sesame seeds
Â¼ tsp sea salt
- Set the nori sheets on a dry cutting board
- Lay collard on top of nori sheet
- On one end place carrots, cucumber, avocado, and sesame seeds
- Drizzle salt over veggies
- Roll the end where veggies are tightly and keep rolling until the leaves are all wrapped up. Eat like a hand roll. You can dip in organic shoyu (soy sauce).
- You can also use sprouts, red bell pepper, scallions.