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Naturally Gluten Free Recipes to get you through the week….

SONY DSCI had a very enjoyable evening speaking with the GIG folks of Harrisburg last week.

Since the point of the talk was to take the emphasis away from gluten free substitutes and encourage people to eat a diet full of whole foods, I promised to post all of the naturally gluten free recipes to get you through the week. So here we go;


First remember to add excitement to meals by eating with the seasons.  Here is the list for fall and winter vegetables.



brussel sprouts
Swiss chard
Winter squashes



sweet potatoes

The menu could go something like this;









Turkey Quinoa Meatloaf

This is a healthy staple that I love because it gives me so much mileage. I usually save quinoa from another meal to turn this into a quick dinner.
1/4 cup quinoa
1/2 cup water
1 teaspoon olive oil
1 small onion, chopped
1 large clove garlic, chopped
20 ounces ground turkey
1 tablespoon tomato paste
1 tablespoon hot pepper sauce
2 tablespoons tamari sauce (gluten-free)
1 medium egg beaten
1/2 teaspoon sea salt
1 teaspoon freshly ground black pepper
2 tablespoons Dijon mustard
2 teaspoons tamari sauce
2 teaspoons tomato paste
1 teaspoon water
Bring the quinoa and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the quinoa is tender and the water has been absorbed, about 15 to 20 minutes. Set aside.
Preheat an oven to 350oF.
Heat the olive oil in a skillet over medium heat. Stir in the onion; cook and stir until the onion has softened and turned translucent, about 5 minutes. Add the garlic and cook for another minute; remove from heat to cool.
Stir the turkey, cooked quinoa, onions, tomato paste, hot sauce, 2 tablespoons tamari, egg, salt, and pepper in a large bowl until well combined. The mixture will be very moist. Shape into a loaf on a fo
il lined baking sheet. Combine the Dijon mustard, 2 teaspoons tamari, 2 teaspoons tomato paste, and 1 teaspoon water in a small bowl. Rub the paste over the top of the meatloaf.

Bake in the preheated oven until no longer pink in the center, about 50 minutes. An instant-read thermometer inserted into the center should read at least 160oF. Let the meatloaf cool for 10 minutes before slicing and serving.

Millet & Sweet Potato Burgers

1 cup dried millet
1 large sweet potato, or yam, peeled and chopped
1 medium onion, chopped
1 clove garlic, minced or pressed
3 cups water
1 cup chickpeas, cooked
1/8 cup tamari or shoyu
1 teaspoon olive oil
1 medium carrot, grated
Preheat the oven to 400oF.
1/2 cup sunflower seeds
1 teaspoon cumin
1 teaspoon coriander
1 teaspoon fennel seeds
1/2 teaspoon freshly ground pepper
1/4 teaspoon cayenne pepper
1 tablespoon brown rice flour
1/4 cup fresh parsley, choppedRinse the millet in a fine sieve. Place in a deep skillet over medium heat with the chopped sweet potato (or yam), onions, garlic, and water (or veggie broth). Simmer covered for about 30 minutes, or until both the millet and the sweet potato are soft and the liquid has cooked out.
Place in a food processor and add the chickpeas, carrot and sunflower seeds; pulse together until chunky. Add the tamari, olive oil, cumin, coriander, fennel, pepper, cayenne, brown rice flour, and parsley; blend well. Add salt and pepper to taste.
For 6 patties, scoop about 8 ounces each and place on a baking sheet lined with parchment paper. Spray lightly with olive oil. Bake in the oven for 20 minutes, until golden brown.
Servings: 6

Kale Salad

 1 bunch of lacinato or dinosaur kale, stems removed, rinsed and patted dry

⅓ cup dried cranberries
juice of one lemon
1 tbsp of olive oil
1 tsp local honey
½ cup walnuts toasted
salt and pepper to taste
4 tbsp grated raw parmesan cheese
Strip kale from stalk and chop. (or In a food processor, process kale into small chopped pieces)
To make dressing, stir lemon juice, olive oil, honey, salt and pepper together in a large bowl
Add chopped kale, cranberries, walnuts and parmesan to bowl with dressing
Stir all ingredients together and serve.

Quinoa Bake

1 cup quinoa, rinsed

2 cups veggie stock or water

4 ounces goat cheese

4 ounces gruyere, grated

2 eggs

1 bunch chives, chopped

2 teaspoons garlic powder(optional)

1 tablespoon extra virgin olive oil

salt and pepper to taste

Toast quinoa in medium hot pan for about 3 minutes. Add the water or stock and cook until all water is absorbed.

-Meanwhile beat eggs. Add cheeses and stir well. Add chives, oil, salt, pepper and garlic powder. Add to quinoa.

-Spread quinoa mix into an oiled baking pan (8×8) and bake in a 350 degree oven for about 20 minutes.

Serve with some grated Parmesan on top.


TO THE QUINOA add in 1 can black beans, 1/2 cup corn, 1/2 cup edamame.

Use a cheese like garlic chive, or jalapeno cheddar instead of the mixtures above.

Add 1/4 cup chopped cilantro and red pepper flakes for some heat.


Apple, Walnut & Endive Salad

This is a great, refreshing salad that can substitute as a complete meal if you add in some quinoa or beans.

  • 1 cup granny smith apples, diced
  • 2 cups arugula
  • 1 cup Belgian endive, chopped
  • 2 stalks celery, chopped
  • ¼ cup walnuts, chopped
  • juice from one lemon
  • 3 tablespoons freshly squeezed lemon juice
  • 2 teaspoons Dijon Style Mustard
  • 1 clove fresh garlic, minced or pressed
  • cup full fat plain yogurt
  • 1 tablespoon fresh herbs like parsley, cilantro, mint, minced
  • sea salt
  • freshly ground pepper, to taste
  • cup extra virgin olive oil


In a bowl, combine the apples, walnuts, celery and drizzle with lemon juice.


Vinaigrette: makes about 1 cup……: With a whisk, mix together the mustard, salt, pepper, garlic and lemon juice, and yogurt until well blended. Add in the olive oil until well blended.


Mix apple mixture with dressing and add in Belgian endive. Mix gently.


On a salad platter, arrange the arugula.

Put the apple mixture over top. Top with feta if desired and serve.

Servings/Yield: 6 servings | 6

Root Vegetable & Chickpea Stew

  • 1 tablespoon Olive Oil
  • 1 tablespoon Garlic, minced
  • 1 tablespoon Fresh Ginger, minced
  • 1 tablespoon Tomato Paste
  • 1 teaspoon Paprika
  • 1 teaspoon Cumin
  • 1 teaspoon Turmeric
  • ½ teaspoon Cinnamon
  • 3 cups Vegetable Broth , preferably low sodium or homemade
  • 1 medium Sweet Potato, peeled and cut into 1″ pieces
  • 1 medium Carrots, peeled and cut into 1″ pieces
  • ½ small head Cauliflower, cut into 2″ florets
  • ½ pound Butternut or Hubbard Squash, peeled and cut into 1″ pieces
  • ¾ teaspoon Sea Salt
  • ¼ teaspoon Cayenne Pepper
  • Ground Black Pepper, to taste
  • 1 15 oz. can Chickpeas, drained and rinsed
  • ½ cup Fresh Cilantro, chopped


In a large saucepan or Dutch oven, heat oil on medium. Add onion and saute, stirring often, until beginning to brown, about 4 minutes. Add garlic and ginger and saute for 30 seconds. Add tomato paste, paprika, cumin, turmeric, and cinnamon and saute, stirring constantly for 30 seconds.


Add broth, sweet potato, carrot, cauliflower, squash, salt, pepper, and cayenne. Partially cover and bring to a simmer and cook until squash and sweet potatoes are tender, about 15 minutes. Add chickpeas and simmer for 5 more minutes.


Serve over cooked quinoa or whole wheat couscous. Top with cilantro.