Recipes that are easy to make, easy to digest and so much better for you.

Recipes that are easy to make, easy to digest and so much better for you.

We know how important it is to eat, and to eat well during bouts of illness is difficult. The following recipes have been adjusted for easy digestion no matter what you are battling. All recipes listed are gluten free unless noted otherwise, don''t worry cooking gluten free isn''t difficult. The reason many of these items are made without traditional flour is because many people suffering with IBS and food allergies can not tolerate it. In some recipes options and conversions are available and will be noted.

We are always posting new recipes. Every recipe that is printed in our newsletter will make it to this page. Please enjoy what you find and alter if needed. Print the recipes and cut them out, add them to your books, these are for you.

Breads Beverages Fruit & Veggies Meals Protein bars Rice dishes Soups Snacks

Corn Tortillas*

2 cups Bob''s Redmill Masa flour
1 ½ - 2 cups boiling water
½ tsp salt

Put masa flour in a medium glass bowl (stainless can get very hot) and mix in salt. Add hot water and stir using a sturdy wooden spoon until well mixed. Too cool mix, spread onto the sides of the bowl, cover with a clean towel and leave about 10 minutes.

Heat a cast iron pan over medium/medium high heat, do not oil.

It''s best if you can use a tortilla press, but a rolling pin works too. Take one heavy grade zip-lock bag, cut off the top zip and down both the sides, leaving
the bottom attached. Lightly oil. Place a spoon sized of dough (about size of small egg) between the plastic. Put in tortilla press or roll out thin.

Carefully pull back plastic and put pressed tortilla on cast iron pan. Cook until texture has changed and slightly brown, about the time it takes to press another tortilla, flip over and cook the other side. Remove from heat and place between clean cloth. Serve warm. When cooled, tortillas can be stored in a plastic bag or sealed container in the refrigerator. Reheat on cast iron pan.

¾ cup plus 1 tbsp gluten free flour
¼ cup sweet rice flour
¾ tsp xanthan gum
½ tsp salt
1 tbsp unflavored coconut oil
¼ cup plus up to 4 tbsp warm water

Mix all dry ingredients together in bowl of mixer. Add coconut oil and mix until crumbly and looks like course meal. Add ¼ cup plus 2 tbsp water and mix on med low speed until dough comes together. If still crumbly add additional water 1 tbsp at a time, mixing between each addition.

Heat a hot cast iron pan over medium heat. Take some dough, about the size of an egg, roll out between two sheets of lightly oiled plastic (gallon ziplock bag works

perfect, cut off zip and down two sides or a tortilla press works great too - make dough slightly smaller) make it as thin as you can, or the thickness of a tortilla. Carefully remove from plastic and place on cast iron pan. Cook until each side is lightly brown (about 1 - 2 minutes each side). Place between clean towels while you finish cooking the remaining tortillas.

Serve warm, use for tacos, wraps, or even eat them plain.


3 cups riced, cooked russet potatoes
1 tbsp coconut oil (unflavored)
1 ½ cups gluten free flour mix (see below)
1 tbsp sugar
2 tsp xanthan gum
½ tsp salt
1 tsp unflavored gelatin

By hand, mix together riced potatoes and coconut oil, this works best if potatoes are still warm. After mixing, set aside and let cool. In separate bowl, mix remaining ingredients. After potatoes are room temperature mix all ingredients together. The mix will seem rather dry and crumbly at first but keep working it. You will know when you are done because the mixture will become one large lump or ball.

Using a quart size heavy freezer zip-lock bag, cut off zip top, and down both sealed sides, leaving one end attached. Very lightly spray with oil if necessary. Take enough dough, about the size of a very small egg, place between plastic. You can use either a rolling pin or a tortilla press to flatten dough out to the size of a small plate but not squishing out of the plastic. You will want it thin, about the thickness of a crepe’ or thin tortilla.

Peel back plastic, using one hand and carefully place lefsa onto a pre-heated skillet. (Cast iron works best; you don’t need to oil it). Cook briefly on each side, texture will tighten and spots will be lightly toasted. You will get a feel for this as you do more. Place each finished lefsa between clean towels, after they cool you can put them in a zip-lock bag or storage container and into the refrigerator that is if you don’t eat the whole first batch. These are good to use as a tortilla substitute, used with stew, as a wrap or even alone. Store extra Lefsa wrapped in the refrigerator, eat within a few days.

Gluten free mix (makes about 6 cups):
2 ½ cups fine ground Brown rice flour
1 ½ cups Sorghum flour
¾ cup Potato starch (not potato flour)
½ cup Corn starch
¾ cup Tapioca flour
1 tsp Xanthan gum

Mix well – store in plastic container or keep in freezer

2 ½ cups gluten free flour
1 ¼ tsp xanthan gum
½ tsp salt
¼ tsp cream of tartar ½ tsp
white wine vinegar (or acv)
1 tbsp unflavored coconut oil melted
¼ cup sugar
2 ½ tsp active dry yeast (not quick) ¾ cup warm rice milk/coconut milk (mixed)
2 large eggs or flax replacer
½ heaping cup packed brown sugar
1 tbsp ground cinnamon
1 tbsp melted butter or unflavored coconut oil
cooking spray

Mix flour, xanthan gum, salt and cream of tartar in the bowl of an electric mixer fitted with paddle attachment. Mix eggs, vinegar, and melted coconut oil in bowl. Add to dry ingredients, mix well. Once combined add yeast and sugar, continue mixing.

With mixer on low, slowly add warm rice/coconut milk. Once the dough combines turn your mixer on med/high speed for 4 to 5 minutes. At the end of the time, dough
will be slightly sticky, if not add a touch more rice milk.

Place dough out on lightly gf floured surface. Using your hands stretch and pat the dough to about 1 ½ inch thick. Cut the dough into roughly 1 to 1 ½ inch squares.
Separate each square and lightly roll into a ball (if desired). Place dough back down on floured surface keeping each piece a good inch or so apart so they don''t re-stick together during the rising time. Lightly spray with cooking spray and cover with light towel, leave to raise in a warm area until doubled in size or about an hour.

While the dough rises, prepare cooking pan. Take one deep bread pan and spray sides with cooking spray. Melt 1 tbsp butter or coconut oil and pour into the bottom
of the pan, tilt pan to spread evenly. Set aside.

Mix together brown sugar and cinnamon. Put about 3 tbsp mixture in the bottom of the bread pan. Keep remaining sugar mixture for layering with dough.

When dough is doubled in size, carefully place enough balls of dough to snugly fit in the bottom of the pan, be careful not to squeeze in too tightly. Using about 3 tbsp sugar mix spread on top of dough, sprinkle about 1 tbsp water over dough and sugar, continue layering until all the dough and sugar mix is gone.

Place in a pre-heated oven set at 375. Bake about 30 - 35 minutes or until dough is baked through. You can test by carefully lifting a piece of dough with a fork, if
cooked through its good to come out of the oven. Let rest about 2 minutes. Carefully turn out of bread pan onto a plate. Use a heat proof spatula to scrape out the remaining sugar.

Enjoy hot out of the oven. A word of advice, you may want to make a double batch, they go really fast.
**Photo credit by fifikins.

Naan* (gf)

1 cup warm water (about 115 degrees)
3 tbsp honey
2 ¼ tsp active dry yeast (not quick rise)
3 tbsp rice, soy or coconut milk
2 tbsp ground flax meal added to 6 tbsp hot water
3 ½ cup gluten free flour
2 tsp xanthan gum
2 tsp salt
olive oil spray

Pre-heat oven to 400 with pizza stone inside. (Pizza stone should be fully heated before baking on it, up to 30 min in some ovens. If you don''t have a pizza stone turn
oven to 390 and cook on a heavy baking sheet).

Mix warm water, honey and yeast in a bowl to let the yeast activate (if water is too hot it will scald the yeast and it won''t foam). Mix milk and flax mixture set aside. In a medium bowl mix flour and salt together. Pour all the wet ingredients into flour mixture and stir until well combined. Keep mixing until it becomes a ball.

Take some dough, about the size of a large egg or will fit into your hand. Pat out in a lightly oiled plastic sheet (using a gallon ziplock bag works perfect, cut off zip and down two sides) until dough is about ¼ to ½ inch thick, your preference. Spray lightly with olive oil spray if desired.

Place as many uncooked Naan as you can on to the hot pizza stone. Bake until top side is lightly brown, turn over and cook other side. Depending on thickness it can
be between 6 and 13 minutes. When cooked place on a plate to cool. Repeat with remaining dough. Serve warm or cut in half and use as bread for sandwiches.

Not Wheat-Thins*

1 ¼ cup sorghum flour
¼ cup millet flour
½ cup plain rice milk
2 tbsp honey, sugar or agave syrup
1 tsp sugar
1 tbsp unflavored coconut oil
¾ tsp salt
cooking spray

Mix all ingredients together, dough should feel like soft modeling clay, soft but not sticky. Add flour if sticky. Using about 1 tbsp dough roll out and lightly dust. Using a tortilla press or rolling pin, roll or press dough between heavy plastic (using a quart sized ziplock bag works perfect, cut off zip and down two sides), making each as thin as you can but not see through. Carefully remove from plastic and place on a lightly sprayed cookie sheet. You can place each piece close together as it will not spread during baking. Lightly sprinkle tops of each unbaked cracker with salt.

Place 300 degree oven for 8 minutes. After 8 minutes go by turn the cookie sheet bake another 8 minutes and repeat turning until crackers are done. Each cracker will
be lightly brown and crisp. Remove from oven and place on paper towel to cool off. Store in air tight container.

If you know how to say this then you know what it tastes like. Pan-E-cook-en, or pannekoeken is how the Dutch say pancake, in this case APPLE pancake. It is fantastic and one you won''t want to share so be preparred to make more than one, it''s amazing.

1 fuji or granny smith (one that is good for cooking) apple cut into small slices
about ½ cup brown sugar (not packed)
2 - 3 tsp coconut oil
½ tsp cinnamon
¼ tsp nutmeg
3 eggs (egg replacer doesn''t really work for this one), lightly beaten
½ cup gluten free flour mix ( I personally like the four mix we use for lefsa)
½ cup trader joes coconut milk (kept in the cooler, not the canned stuff you use for thai cooking) plain rice milk
1 tbsp vanilla
½ tsp salt
1 tsp sugar

Heat oven to 400 degrees.

Start by peeling and cutting apple into bite sized slices, put in mid sized cast iron pan (or a pan that can easily be used for stove top and oven). On medium heat cook apples until just about tender. If needed you can add a splash of water to keep them from sticking and browning too much.

While apples are cooking mix together eggs, flour, 1 tsp sugar, coconut milk, vanilla and salt, mix well, some lumps are ok but not too many.

Once apples are cooked add cinnamon, nutmeg, coconut oil and brown sugar. Allow mixture to become a syrupy sauce. Keep heat on medium and pour entire amount of batter over the apples. Gently and lightly mix just to pull ribbons of apple through batter, easy to do by making one figure 8. Let mixture heat to where the sides of the mixture just start to bubble lightly on the very outside rim. At that point put the pan uncovered into the oven at 400 for 12 - 14 minutes.

Remove from oven, batter will not look "done" but should be cooked through. Place a large plate inverted on top of the cooking pan, carefully flip the pan and plate over to turn the pannekoeken out onto the plate. Pannekoeken will be very hot, do not eat immediately (lesson learned), allow to cool slightly and serve.

*This receipe can easily be made with traditonal flour and milk, just swap out each item with no need of measurement adjustments.

Pumpkin Bread*

1 ¾ cup brown rice flour mix
¾ cup granulated sugar
1 tsp baking soda
¾ tsp xanthan gum
¾ salt
½ tsp cinnamon
½ tsp nutmeg
¼ tsp ground clove
¼ cup water
2 tbsp ground flax meal added to 6 tbsp hot water
½ cup apple or pear sauce
2 tbsp molasses
1 cup pumpkin puree
cooking spray

Pre-heat oven to 350 degrees. Put oven rack in center of oven. Lightly spray one large bread pan or 3 small 5 . 3 mini loaf pans (or even muffin tins).

Mix dry ingredients in medium bowl of electric mixer. Stir on low to combine ingredients.

Mix together all wet ingredients, stir to blend well. Pour wet ingredients into bowl with dry ingredients. Mix on medium low speed until blended, do not over beat.

Pour batter into loaf pans and but directly into oven. Bake about 60 minutes for large single loaf pan, 45 minutes for mini loaf pans and about 20 - 25 minutes for muffin pans. Bread will be done when tooth pick comes out clean. Let rest for 10 minutes in pan. Using knife, lightly separate pan from loaf, turn out onto cutting board or serving dish. Let cool before cutting. Use serrated knife to cut, it works easier.

All I wanted was a good classic Tom & Jerry mix like my aunt use to make. There are so many recipes out there call for buckets of butter, ice cream or heavy whipping cream – that would kill me, so I went to work on my own. Why is this one ''better''? because it is made with coconut oil which in itself has wonderful health and nutritional benefits. It isn''t made with foreign ingredients, just the basics and that is all you need.

This recipe is actually pretty adaptable to any type of drink you want to make. Add it to your favorite black tea with rum and make a Tom & Jerry, milk/soy with egg yolk for Egg Nog or melt it and spread it on toast.

½ cup coconut oil (with its natural coconut flavor)
1 tsp cinnamon
1 tsp nutmeg
½ tsp clove
½ tsp allspice
1 tsp vanilla
1 cup sugar (or sweetener of choice, honey, agave, raw sugar, brown sugar etc....)

Carefully melt coconut oil (if it isn’t already fluid). Use a whisk to thoroughly mix in all spices and vanilla. Add sugar/sweetener and mix well.

Yes it is just that easy. Use one spoonful in a mug of your favorite drink or add to hot water and enjoy.

Watermelon Juice
Fill your blender, not quite to the rim, with seedless (or deseeded) watermelon* chunks.

Blend on low to medium speed until smooth, about 30 – 60 seconds. Drink it right out of the blender or put it in the refrigerator to chill.
*Other melons are also acceptable, however start with watermelon, other melons may be higher in sugars.

Watermelon sorbet
Follow the directions for making watermelon juice and just pour it into an ice cream maker. Note that you will have to consume the sorbet after making it, other wise you will have a watemelon ice cube by sticking it into the freezer for later use.

Fruit Smoothie
Fill your blender a quarter to one third full with watermelon.
Add fresh or frozen fruit of choice (best sources have no added sugars or dairy)
5 – 10 drops of GSE (Grapefruit Seed
Extract) optional – helps control yeast from sugars of added fruit

Blend on medium to high speed until smooth. If you have trouble mixing because of frozen fruit, add a little water to help it out.

6 cups berries, apples, peaches or whatever fruit you want
4 tbsp gluten free flour (or wheat flour)
½ cup coconut sugar or sweetener of choice

1 cup gluten free flour (or wheat flour)
½ cup brown sugar
1 tsp cinnamon (optional)
¼ cup honey, maple syrup or agave
1 tbsp coconut oil

Mix first 3 ingredients and put in a large rectangle pan. In separate bowl, mix flour, brown sugar and cinnamon. Lightly melt coconut oil and honey together. Mix into dry
ingredients and mix well. Pour mixture over top of fruit. Bake 40-60 minutes, or until topping is lightly brown and sides of pan are bubbly. Serve warm. Good as a breakfast item as well.

Mango Salsa*

2 fresh mangos small dice
½ cup chopped onion or green onion (optional)
handful cilantro chopped well
½ lime juice (optional)

Mix all items in a bowl, chill for one hour prior to serving. Use on grilled fish or fish tacos.

3 cups peeled and sliced carrots
¼ (up to) maple syrup

water for cooking carrots

Partially cook carrots in a shallow amount of water. When almost to your liking add maple syrup and finish cooking. Serve hot (also yummy after sitting in the refrigerator over night).
**Photo credit by People for the Ethical Treatment of Animals

Pineapple Salsa*

1 fresh pineapple
handful chopped cilantro
½ onion finely chopped (optional)
1 jalapeño finely diced with or without seeds (optional)

Remove skin from pineapple and slice into about ½ inch thick slices. On a pre-heated bbq grill, place the slices of pineapple. Grill until each side has grill marks, about 2 minutes. Remove from heat and place in a bowl. After pineapple cools, cut into small dice pieces and place back into bowl with collecting juices. Add cilantro and other ingredients, mix well. Serve with grilled fish, fish or chicken tacos.

2 - 3 pieces Mahi-mahi or Tilapia
Chili powder
½ lime
pinch salt

Rinse off and pat dry fish, place in a single layer on a plate or dish. Squeeze lime over fish to coat, sprinkle with salt and chili powder to taste. Grill fish over high heat to seal moisture inside. When fish is cooked a little over half way, flip and finish cooking, about 5 minutes total.

Remove fish from grill and place on serving plate. Sprinkle with fresh chopped cilantro if desired. Serve with fresh tortillas, mango or pineapple salsa, shredded romaine lettuce and diced tomatoes.
**Photo credit by David

Grilled Fish*

3 pieces of tilapia or Mahimahi (1 per person)
salt and pepper to taste (optional)
Italian seasoning (just herbs, no salt)
lemon (optional)

Pre-heat bbq grill on high heat. Rinse off fish and pat dry. Lightly squeeze lemon over the top of the fish, dust salt, pepper and Italian seasoning to taste. Turn over each piece and repeat process. Immediately place each piece directly on hot grill, turn temperature down to medium high heat let cook until fish is just over half way cooked. Turn fish over and finish cooking time. Total time about 5 minutes. Fish may start to separate or flake, after turning, this means its done.

Remove from heat, immediately serve with rice, mashed potatoes or even use in a sandwich or wrap with lettuce, tomato and pickle. You can also serve with fresh mango salsa (see recipe below).

2 large carrots grated
1 medium russet potato grated
1 bunch cilantro chopped
½ tsp salt
about ½ to ¾ cup fine corn meal (enough to coat)
2 cans drained flaked albacore tuna (packed in water)

In a large bowl combine all ingredients, using hands can help to make sure tuna is flaked and all is mixed evenly. Add enough water to make mixture sticky, so that when you make patties they will stay together. Taking a small handful of the mixture pat into a patty about ¾ to 1 inch thick. Heat a cast iron griddle over medium heat, cook on ungreased griddle, until cooked though, both sides will be slightly charred or dark brown. About 4 minutes. Serve hot.

These store well and can be re-heated easily. Note: Sometimes, these can cook too quickly, they will look done on the outside, however carrots and potato need to be cooked through.

Protein Bars*

1 heaping cup gluten free quick oats
¼ tsp ''Real Salt'' or kosher salt
2 tbsp coconut nectar
3 tbsp brown rice protein
½ cup puffed rice, chopped fruit or raisins
3 tbsp soft creamy peanut (cashew or almond) butter
1 tbsp coconut sugar
¼ tsp cinnamon 1 tsp sugar
1 tsp vanilla
2 ½ tbsp honey

Mix all dry ingredients in a bowl and set aside. In a medium sauce pan add nut butter, honey and coconut nectar, heat over medium heat until boiling. Stirring occasionally let mix boil for 1 minute. Remove from heat and let cool until bubbles are gone, add vanilla and stir in. Pour mixture over dry ingredients and stir well.

Use a lined bread pan and pour ingredients evenly into pan. Place a sheet of heavy plastic over the top. Use a separate bread pan and place over the top, press down until you can''t press any further. Place a heavy weight into the empty pan and let mixture cool. After bars are cool, cut out into apx 6 - 8 bars, depending on your preference.

If 6 bars (¼ cup each) each bar contains:
193 cal
5.5g fat
135 mg sodium
9g protein
31g carbs
99mg potassium

Apple Rice Betty*

1 cup honey or raw sugar
¼ tsp cloves (optional)
¼ tsp nutmeg (optional)
¼ tsp salt
2 cups cooked rice
4 large tart apples, peeled, cored and thinly
½ cup chopped walnuts (optional)

Preheat oven to 350. Using light spray or oil on a napkin, grease and 11 x 7 inch baking pan.

Mix honey, spices and salt in a small dish. Place a thin layer of rice in the bottom of the baking pan. Add a layer of apples and brush or spoon a layer of honey mixture over the apples. Repeat the layers until everything is gone. Sprinkle nuts over the top.

Put a layer of aluminum foil over the top and bake for 10 minutes, remove foil and continue baking until apples are soft. Serve hot or cool.

Breakfast Risotto*

1 cup uncooked Arborio rice
1 (14oz) can light coconut milk
2 cups water
1 (8oz) can chunk or crushed pineapple, drain
¼ sliced almonds or walnuts (optional)
1 tsp cinnamon
¼ tsp ground cardamom
1 mango, diced
½ cup raisins

Pour one cup water in to a 4 quart pot and bring to a boil, add rice, (stirring after each addition) and cook until water is absorbed. After water is absorbed add one more cup water. After that is absorbed add half the coconut milk. Let the rice absorb the moisture, then add the remaining coconut milk. When the rice is cooked through and moisture is absorbed add drained pineapple, mango, nuts, raisins, and spices. Keep on heat for about 3 more minutes to heat all ingredients. Serve warm.

Option ~ you can add any additional fruit you''d like, this recipe is very forgiving. Because of the sweetness of the fruit no sugar is needed. If added do so at the time of serving or in the individual bowls. The reaction of the rice will not take to the sugar and does not make it as desirable to eat later.

Carrot Potato Soup*

3 medium carrots, peeled (optional) large dice
2 medium potatoes, peeled (optional) large dice

Doesn''t get easier than this, this is a life saver for the IBS sufferer. Cook carrots and potatoes in a medium pot until cooked tender. Salt if needed, Serve warm. (When the stomach is inflamed and spasming, salt can irritate the stomach. Use only if necessary).

Veggie Chili*

1 can black beans
1 can pinto beans
1 can kidney beans
1 can whole corn (if desired)
1 can tomatoes with green chilies (a trader joes thing)
1 small can chopped green chilies
1 onion diced
1 bunch cilantro chopped
1 red, yellow or orange bell pepper diced (you can always grill these for better flavor)
1 jalapeño
chili powder and salt to taste.

This is normally a crock pot deal. You can do it even if you don''t have one, just keep it on low heat and stir often. Drain off first 4 items put in the crock pot, add remaining items except salt and chili powder and salt. cook in crock pot 2 hours to all day.

1 hour before meal time taste for flavor. Add chili powder and salt to taste. Finish cooking time.

Serve with warm tortillas, chopped green onions, sour cream, diced avocado and olives.

This is the easiest recipe to make and quite delicious.

1 cup Kalamata olives
1 cup green olives
½ cup fennel bulb, chunked
2 Tbsp fresh thyme and/or basil

Put every thing into a food processor or smaller portions in a mini-food processor. Chop until all ingredients are finely chopped.
Eat immediately or put remaining Tapenade in the refrigerator.