Tag: Dairy free

6 Day Gut Microbiome Reset Menu

Has your gut been speaking to you, but you don’t know what to do?

Do you honor your food boundaries, but your digestion is still struggling?

You may be missing a few pieces of the microbiome support puzzle….

This 6-Day menu is full of simple, whole food, suggestions to help you begin the process of resetting your microbiome, and building habits for long-term support.

How do I get it?

Click the link below, input your email and your printable menu will appear.

What are the recipes free from?

  • Gluten
  • Dairy
  • Eggs
  • Soy
  • Processed Sugar

What do I need?

All the information, and links to suggested recipes are in the printable. A refresher of the Trim Healthy Lifestyle plan will help because all the recipes, and suggested substitutions, fit into this plan because it is the way my family eats. Also, really digging into why you want to begin building these habits, and why you would be willing to practice them long-term will be valuable.

Get the link below

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Get the Free Menu

Want to see more Gluten Free Menus?

Do you need a community of people who understand the food boundary life? Join my Free Facebook Group.

Thank you for stopping by!

If you want to know how to Cook Less and Eat More, or want to look into my Trim Healthy Lifestyle Coaching Services, you’ve come to the right place!

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Cheesy Grits Casserole

I’m cashing in on fond memories of meals my grandma used to cook for our family, with this recipe. It probably doesn’t hurt that I’m pregnant and craving grits too.

The original included copious amounts of cheese, and sausage, which is not something I wanted to pair with my grits, but I knew how to fix this!

I removed the dairy, and a secret ingredient to help decrease the carbs per serving. it worked so well that my southern husband thought it was nothing but corn grits. That means “Mission Accomplished” around the Treehouse.

Some posts on this blog contain affiliate links. If you click them, I may earn a small commission. It does not cost you anything extra, but this commission helps support the work of running my site. The views and opinions expressed on this blog are purely my own.

Cheesy Grits Casserole. Nicole Burch

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Ingredients

  • 1 Cup Corn Grits
  • 3 Cups water
  • 1teaspoon garlic powder
  • 1 teaspoon onion powder
  • 2 Tablespoons minced, dry onions
  • 2 teaspoons mineral salt, from here or here
  • 1/4 teaspoon black pepper
  • 1/2 Cup Nutritional Yeast, from here or here
  • 1 – 12oz bag of frozen cauliflower florets, blended while frozen into a fine “powdery” texture while frozen.
  • 1 Cup egg whites

Method

  • Cook 1 Cup of the corn grits in 3 Cups water, with the nutritional yeast. Then, add all other ingredients and bake at 350 degrees Fahrenheit for 55 minutes in a 9×13 casserole dish.

**This recipe falls into an E meal setting on the Trim Healthy plan if you eat more than 1/6 of the recipe. Otherwise it hits the maximum amount of net carbs for a Fuel Pull or S meal if this is split into 6 servings. **

Thank you for stopping by!

If you want to know how to Cook Less and Eat More, or want to look into my Trim Healthy Lifestyle Coaching Services, you’ve come to the right place!

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Creamy Apricot Oats

Sometimes those pregnancy cravings strike like lightening, am I right?!

And, the resulting recipes can either be a stroke of brilliance, or a kitchen urban legend that gets passed on at baby showers for the rest of your life.

I think this recipe is in the brilliant category, AND its secret ingredient gives it added protein and creaminess, without dairy! THIS makes my heart happy, after the many years we spent dairy free for our kids’ health.

Why apricots? Because I have been looking into foods that support pregnant women and apricots give vitamin A, some fiber, and sweetness that we all need in our lifestyle. A little goes a long way here, and I don’t think you will miss ANY flavor because dicing them up gives you a little bit in every bite without adding too many carbs.

Want to watch me cook these up in my kitchen? See it here on Instagram!

The full recipe can be found below.

Some posts on this blog contain affiliate links. If you click them, I may earn a small commission. It does not cost you anything extra, but this commission helps support the work of running my site. The views and opinions expressed on this blog are purely my own.

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Ingredients

  • 3 unsulfured, dried, apricots diced up
  • 1/2 Cup, dry, rolled oats
  • 1 1/2 Cups water
  • 1/2 teaspoon Pure Monk Fruit Extract Powder, or use any sweetener you love to taste.
  • Pinch of Nutmeg, we get ours from here or here
  • Pinch of Mineral Salt, from here or here
  • 1/4 teaspoon Apricot Extract, from here or here
  • 1/4 Cup Liquid Egg Whites, either carton or fresh

Method

  • Dice the dry apricots as small as you’d like. Add them to the pot along with all other ingredients EXCEPT apricot extract and liquid egg whites.
  • Boil for a few minutes, stirring well and watching for boiling over (ask me how I know). Then, turn off the heat.
  • Add 1/4 Cup liquid egg whites once the heat has been off for a few minutes, but it is still hot, stirring constantly while pouring them in slowly so that they do not become scrambled but emulsify into the oatmeal and provide a creamy texture.
  • Add 1/4 teaspoon of Apricot extract last, and allow the oatmeal to continue to sit and thicken up for about 10 minutes.
  • Enjoy with some additional protein if desired, and if you follow the Trim Healthy Plan this falls into an E meal setting.

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If you want to Browse My Recipes, or want to look into my Trim Healthy Lifestyle Coaching Services, you’ve come to the right place!

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Black Bean Chili

I really love soup…I especially love soup when it comes together quickly, like this chili does!

If you use canned black black beans, or cook them from dry and have them ready to go, this is the ultimate 30 minute or less meal for a busy night.

Some posts on this blog contain affiliate links. If you click them, I may earn a small commission. It does not cost you anything extra, but this commission helps support the work of running my site. The views and opinions expressed on this blog are purely my own.

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Ingredients

Method

Blend all together until smooth, or reserve some beans for a chunkier texture.

Add 6 more cups of cooked black beans and 4 more cups of bean water or plain water

Thank you for stopping by!

If you want to know how to Cook Less and Eat More, or want to look into my Trim Healthy Lifestyle Coaching Services, you’ve come to the right place!

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Kit & Caboodle Cookie

Sometimes you just need a single-serve, low-carb sweet treat that you can make use of anything in your pantry with, right?

That is why this is called a “Kit & Caboodle” Cookie…We’ve got everything but the kitchen sink in here!

Some posts on this blog contain affiliate links. If you click them, I may earn a small commission. It does not cost you anything extra, but this commission helps support the work of running my site. The views and opinions expressed on this blog are purely my own.

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Ingredients

Method

Mix all dry ingredients together, and then add all wet ingredients. Spread onto a parchment lined baking sheet, at 350 degrees Fahrenheit for 20 minutes. Allowing the cookie to cool before picking up will help it to hold its shape and not fall apart.

Thank you for stopping by!

If you want to browse my other Gluten Free Recipes, or if you want to look into my Trim Healthy Lifestyle Coaching Services, you’ve come to the right place!

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Nicole’s Bread Mix

Do you need an easy low-carb, and low-fat, loaf of bread, and sometimes you just can’t wait to order the mix, or you run out at the last minute? Yeah, me too!

I’ve been seeing a lot of posts with Trim Healthy women asking for a DIY version of our favorite easy bread mix, and so I went to my kitchen to begin testing, because I love a good baking challenge these days.

It took a few tries, but it totally paid off!

I made this bread mix from a similar ingredient profile to that of the Trim Healthy version, so this loaf has a similar fuel source and ALL the details are below! Man, I LOVE this lifestyle!

**I have included links to the products mentioned in the recipe below to make it more convenient for you to find them. If you choose to make a purchase through these links, I may receive a small commission, at no additional cost to you. This blesses my little, large, family and allows me to continue to make free recipes available here for you to enjoy.**

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Ingredients:

Method:

Mix all dry ingredients together very well. This can be mixed in advance for even faster, and more convenient bread-like baking. Preheat your oven to 375 degrees Fahrenheit.

Put 1 1/3 Cup egg whites and 3/4 cup cool water into a blender and have it running on a low setting while you pour the dry ingredients into it. Let it run for an additional 30 seconds on low, and then pour it into a prepared loaf pan. I prepared mine with parchment paper to make it come out cleanly for the cooling process.

Bake at 375 degrees Fahrenheit for 1 hour in a preheated oven. Turn the oven off once the timer goes off, without opening the oven door, and allow it to sit in the oven for an additional 20 minutes while the temperature comes down some. Then, remove it from the oven, and the pan (parchment makes this part a SO EASY) and allow to cool on a cooling rack, completely before cutting into it.

** I got 18 slices, approximately 1/4in thick off of this loaf. 1/12th of this recipe is right at the limit for fat in a fuel pull meal on the Trim Healthy Lifestyle plan, so keep that in mind when you are using this in an E or FP setting. **

I have an Easier Easy Bread recipe too if you are out of egg whites, or don’t enjoy keeping them around.

Thank you for stopping by!

If you want to know how to Cook Less and Eat More, or want to look into my Trim Healthy Lifestyle Coaching Services, you’ve come to the right place!

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Shelf Staple Bread Mix

Do you need an easy low-carb, and low-fat, loaf of bread? Yeah, me too!

I’ve been seeing a lot of posts with Trim Healthy women asking for a DIY version of our favorite easy bread mix, and so I went to my kitchen to begin testing, because I love a good baking challenge these days.

It took a few tries, but it totally paid off!

I made it easier, because it is completely shelf stable, AND only uses WATER as the liquid. How much easier could it get, right?

**I have included links to the products mentioned in the recipe below to make it more convenient for you to find them. If you choose to make a purchase through these links, I may receive a small commission, at no additional cost to you. This blesses my little, large, family and allows me to continue to make free recipes available here for you to enjoy.**

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Ingredients:

Method:

Mix all dry ingredients together very well. This can be mixed in advance for even faster, and more convenient bread-like baking. Preheat your oven to 375 degrees Fahrenheit.

Put 1 3/4 Cups of water into a blender and have it running on a low setting while you pour the dry ingredients into it. Let it run for an additional 30 seconds on low, and then pour it into a prepared loaf pan. I prepared mine with parchment paper to make it come out cleanly for the cooling process.

Bake at 375 degrees Fahrenheit for 1 hour in a preheated oven. Turn the oven off once the timer goes off, without opening the oven door, and allow it to sit in the oven for an additional 20 minutes while the temperature comes down some. Then, remove it from the oven, and the pan (parchment makes this part a SO EASY) and allow to cool on a cooling rack, completely before cutting into it.

** I got 18 slices, approximately 1/4in thick off of this loaf. 1/12th of this recipe is right at the limit for fat in a fuel pull meal on the Trim Healthy Lifestyle plan, so keep that in mind when you are using this in an E or FP setting. **

Thank you for stopping by!

If you want to know how to Cook Less and Eat More, or want to look into my Trim Healthy Lifestyle Coaching Services, you’ve come to the right place!

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Gluten Free Sourdough Chocolate Cake

Do you have some Gluten Free Sourdough Discard that you need to use up?

Are you craving cake?

Did you know that sourdough and cake could be in the same sentence?

Go ahead and make this delicious chocolate cake that I created just so I would have a place to use all that amazing discard for my family, from those baking days that my timing is just off and I miss my baking window.

Do you ever have those kind of baking days?

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Ingredients:

Method:

Blend water, butter and 2 eggs in a blender until smooth and frothy. Add all other ingredients and blend until glossy and smooth. Pour into an 8×8 baking dish, and Bake at 350 for 30-35 min.

**This recipe serves 8 to keep the carb count down so that this can fall into an S setting on the Trim Heathy Plan. If you have a larger piece you will end up having a crossover.**

Thank you for stopping by!

If you are looking for more Gluten Free Sourdough Recipes or for a Trim Healthy Mama Lifestyle Coach who understands the food boundary life, you have come to the right place!

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Overnight Injera

Do you love a little Ethiopian flatbread, but need an easier, truly gluten free, and faster way to make it? Oh GOOD, me too!

This recipe relies on the fact that you already have a Gluten Free Sourdough Starter, but if you don’t you can find one here or join the waiting list to be notified of my next Gluten Free Sourdough Workshop.

**I have included links below to help you source your ingredients, and if you decide to make a purchase through them, I may receive a small commission at no additional cost to you. This helps me to continue to provide free recipes on my blog, and blesses my little, large family

Overnight Injera in blue font with #nicoleburch in burgundy font below. There is a picture of several injera flatbreads in a pile.

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Ingredients:

Overnight Sponge –

  • 1/2 Cup, mature and ACTIVE, Gluten Free Sourdough Starter
  • 2 Cups Teff Flour
  • 2 Cups Untreated Water

Method:

Mix all the ingredients for the sponge together well, and place in a safe spot for 7 hours or overnight. Make sure this is covered by a light cloth.

Once 7 hours has passed, or overnight, you can make the injera. Mix the sponge with a spoon, throughly. Use a heated, non-stick, pan like this you will begin cooking the flatbreads by pouring 1/4 Cup of the sponge batter (which will be very thin) into the pan and swirling it around until the bottom is covered.

Do this quickly and don’t have the pan so hot that it will burn, so start at below “medium” and adjust from there. Once the bottom of the pan is covered, set it on the burner and cover with the lid and allow to to cook.

You will see lots of bubbles forming on the top and you will cook it on ONLY this one side until the top is dry to the touch. Use a spatula to remove from the heat and set on a plate. Continue this process until all the batter is cooked.

Thank you for stopping by!

If you want to see more Gluten Free Sourdough Recipes that fit into the Trim Healthy Lifestyle, or you would like to read more about my Trim Healthy Lifestyle Coaching Services, you have come to the right place!

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Crazy Easy Nut-Free Milk

Do you need a Crazy Easy, Crazy Versatile, Nut-Free and Dairy Free milk?

I got you! This recipe couldn’t be any simpler, and you probably have most of the ingredients right in your cabinets!

Nicole is standing in a purple shirt with a butterfly outline that says THM Coach, while holding a half-gallon mason jar full of her Crazy Easy Nut-Free Milk. Next to her are the words, "Crazy Easy Nut Free Milk with Nicole Burch"

Watch the YouTube Video

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Ingredients:

Large Version – Fits into a 1/2 gallon mason jar

Small Version – Fits into a quart mason jar

Method:

Place all ingredients into the blender, here is the one I used, and blend on high until it is creamy and emulsified.

If you follow the Trim Healthy Plan, you can have up to 1/2 Cup of this in a Fuel Pull setting, as written. 1/4 Cup in a sipper.

***If you cannot tolerate sunflower seeds, you can use any nut or seed butter in place of this ingredient for a crazy easy DIY dairy free milk recipe. Some ideas include tahini, hemp butter, pumpkin seed butter, almond butter, even peanut butter. The final 2 options(almond and peanut butter) would, obviously, NOT be nut free, so use them at your own discretion. And, you would need to calculate the fat for your new variety of butter, to see how it fits into your Trim Healthy Plan. If you cannot tolerate sunflower lecithin, you can leave it out, you will just need to shake it up before you use it.***

Thank you for stopping by!

If you would like to learn to make Gluten Free Sourdough, work with me as a Certified Trim Healthy Lifestyle Coach, or learn how to Increase the Wellness of your home, you have come to the right place!

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