Conscious Eats

gluten free
  • Ragu Bolognese

    Once I started eating meat again I fell in love with ragu bolognese. I kept meaning to try and make my own and finally gave it a try the other night. I wasn't expecting it to be but it was a huge hit! Here's the recipe:


    • 1 lb ground beef
    • 1 large carrot
    • 2 celery ribs
    • 5 cloves garlic
    • 1/2 tsp red wine vinegar
    • 3 tb veggie stock
    • 14 oz can fire roasted diced tomatoes
    • salt
    • pepper
    • red chili flakes
    • 4 tb olive oil
    • GF Fusilli 


    Prepare your fusilli (or pasta you prefer) according to the packaging.

    Roughly chop the carrot, celery and garlic and put in a food processor until finely minced. In a large saucepan heat 3 tb olive oil over medium-high heat and add carrot, celery and garlic mix. Saute for around 6 min. Add the remaining 1 tb olive oil to the pan along with the ground beef and sauté together, breaking up the meat for 5-6 min. Add the diced tomatoes, stock, some salt and pepper and a couple pinches of red chili flakes. Simmer for 12 min. Add the red wine vinegar. Add your pasta to the pan and stir to mix together.

  • Sausage and Broccoli Rabe (or Kale!) Gluten Free Pasta

    Every Sunday night we have pasta. It started out just because we were craving it but now it’s become a weekly event that friends come to and something we all look forward to. Since it’s a weekly tradition I can’t just make the same pasta dish every time so I’ve come up with a few fun ways to change it up! My personal favorite is this sausage and broccoli rabe rigatoni:

    Pick up a pound of italian sausage out of its casing (something like andoullie will work well too). If you can’t find broccoli rabe, broccolini will do or kale. Mince up a few garlic cloves and sauté in 3 tablespoons of olive oil for about a minute. Chop up your broccoli rabe and add it along with the sausage to the pan. Sauté everything together for about 10 minutes or until the sausage is cooked all the way through and nicely browned. Be sure to break up the sausage as you go. Add a bit of sea salt and pepper. Set aside.

    Prepare your pasta according to the packaging. For this recipe I like to use rigatoni but any kind will do. For Gluten Free the best pasta on the market is BioNature.

    Once your pasta is done and drained, add it to your sausage mix. Mix it together well and season with more salt and pepper if needed. At this stage I often like to add about 1 tbsp of Earth Balance. If you’re okay with real butter you can sub that instead.

    This is one of my favorite pasta night dishes and it’s so simple to make.

    Enjoy! xo

  • Sweet & Spicy Butternut Squash Soup

    I'm not that crazy about soup but really good soup can get my attention every now and then. Realizing what a filling meal it can be, I wanted to come up with my own that I would actually be excited to eat. So here it is! 

    • diced butternut squash (they sell a container of it prechopped at Whole Foods often)
    • 1/2 red bell pepper chopped
    • 1 garlic clove chopped
    • 2 tbsp olive oil
    • 1 quart veggie stock
    • 1 tbsp chili powder
    • 1/2 tsp salt
    • 1 1/2 tbsp maple syrup

    In a large pot heat up the olive oil over medium heat. Add the red pepper and garlic and sautee for 3 min. Add the butternut squash, chili powder, salt and maple syrup and mix together. Add the veggie stock, bring the heat to a simmer and cover. Let it simmer for 45min. After the 45min, let it cool down a bit and then blend the soup in a blender (you'll probably want to blend half and then blend the other half as to not overwhelm your blender.) Return the soup to pot and reheat. Serve with a few grinds of fresh ground pepper and choped chives.


  • Healthy & Simple to make Chicken Tacos

    I love tacos. I could eat them every day — especially these healthy ground chicken ones*. Dress them up any way you’d like. I like to keep them pretty simple with a big slice of avocado and some cholula hot sauce.

    what you need:

    1lb ground chicken (dark meat preferably) Note: Ground turkey is an option as well!

    1 red bell pepper chopped

    1 other pepper chopped (green, orange, yellow or another red. Whichever you like best!) 

    2 tablespoons chili powder

    2 teaspoons cumin

    2 teaspoons garlic powder

    1 teaspoon sea salt

    1/2 teaspoon ground pepper

    olive oil

    corn or gluten free flour tortillas

    what you do:

    In a large pan heat up 3 tbsp olive oil. Add the pepper and sauté for 5 min. Add the ground chicken along with the chili powder, cumin, garlic, salt and pepper. Continuing sautéing together, breaking up the chicken as you go along till the meat is nice and browned (about 10 minutes).

    Heat up your tortillas either in a dry skillet (my preference) or the microwave. Put a nice big piece of avocado on a tortilla, scoop on some chicken & peppers and top off with hot sauce.

    Simple. Delicious. Good for you.



    *Note: This recipe is a variation on Gwyneth Paltrow'sChicken Fajitas recipe. Her cookbook is worth the hype!

  • How to make the Perfect Brussel Sprouts

    Growing up this vegetable was my nemesis. I couldn’t understand how anyone in their right mind would CHOOSE to eat this leafy ball of grossness. It probably didn't help that I was being fed frozen ones in butter sauce. I still remember my first bite of the brussel sprout that changed everything. It was Thanksgiving 8 years ago when a friend promised she could change my mind about this dreaded vegetable. I didn’t believe her for a second and told her she was in for quite the challenge but as soon as I took my first bite I immediately wanted to eat the entire serving plate. After that I no longer shied away from them on menus. In fact, any time I’ve seen them on a menu since I’ve ordered them. This has also led me to a very extreme preference in how I like them done. Extra crispy, a little salty and often with bacon:). While dining out recently I tried some simply prepared sprouts that go me to experimenting and I couldn’t believe the results. You can now make the perfect brussel sprouts in less than 15 minutes. And I promise, no butter sauce.

    What you need:

    -brussel sprouts sliced into quarters (in 1/2 if they’re small)

    -olive oil

    -sea salt



    -Maldon Salt


    Set your oven to Broil (convection broil if you have it). Line a baking sheet with parchment paper. Toss the sprouts with some olive oil, a bit of sea salt and pepper. Broil until browned and crispy. This is usually less than 10 min. Once out the over squeeze a bit of lemon on top and sprinkle with Maldon sea salt! Voila! They’ll be a huge hit!

    (to make it even better - Cut up some bacon into 1/2 inch pieces, saute until cooked in a pan and once these sprouts are done toss in the bacon fat and pieces;))


  • Gluten Free & Dairy Free Fried Chicken Sandwiches

     No longer are the days when you have to look at a fried chicken sandwich and dry your tears with the menu you crumpled up because you were so distraught you couldn't have it. (oh wait, you've never done that? Yea, me neither...;)) These GF and DF fried chicken sandwiches are simple to make and make you everyone's new best friend.

    What you need:

    for the sauce:


    can of jalepenos

    for the chicken

    4 pounded chicken cutlets

    2 cups gluten free flour (Cup4Cup Gluten Free Flour or Bob's Red Mill 1 for 1)


    1 egg

    unsweetened rice or almond milk

    hot sauce

    also needed

    dill pickles, thinly sliced into chips

    gluten free buns

    Sauce: dice up about 5 or 6 jalepenos and then add to 1/2 cup of veganiase. Add 1/4 tsp of the juice from the jar (if you like spicy), then mix it all together.

    Chicken: Using kitchen/meat scissors (or a sharp knife) cut the chicken into strips. (Note: you can season the chicken with a dry brine if you'd like beforehand. Just combine the chicken strips with some salt, garlic powder and a pinch of cayenne in a bowl, cover and refrigerate for at least an hour). In a bowl combine a cup of the milk, the egg, and a couple dashes of hot sauce and whisk together.  Have a plate ready with 2 cups of the gluten free flour mixed with a teaspoon or two of salt. 

    Heat a large skillet over high heat and add about 1/2 an inch of canola oil to the pan. Get the oil to about 375 degrees. Dredge each piece of chicken in the egg mixture and then roll around in the flour to get it coated. Add it to the pan and repeat with each strip. Fry it in the pan about 3 min for the first side and 2 for the second. The time will vary depending on the size of the strip. It's best to use a meat thermometer to be sure all your strips are 165 degrees or higher.

    To assemble:

    Do a light toasting of the buns. Spread your veganaise mixture onto one side (or both!) of the bun and then add some of the pickle chips. Add the chicken strips (1 or 2 usually does the trick) and your sandwich is ready to go! Serve with a side of hot sauce!

  • Banana Pancakes

    I stumbled upon this recipe from Jillian Harris about a month ago and I'm completley addicted. My husband and I make these at least 5 times a week. They somehow taste just like pancakes but are carb free and so healthy. I still don't understand how it all works but no complaints:)


    • 2 bananas
    • 4 eggs
    • 1/4 tsp cinnamon
    • 1/4 tsp baking powder
    • 1/4 tsp vanilla
    • this I added (optional): 1tsp pearl
    • coconut oil for frying (This is imperative. You won't want to use a spray or any other oils. The coconut oil is a big part of the flavor)

    Blend bananas, eggs, cinnamon, baking powder, vanilla & pearl in a blender till combined. Fry in a pan coated with coconut oil as you would regular pancakes. Repeat until the whole batter is gone.

    You can serve these with maple syrup but it's not needed. These pancakes are perfectly sweet on their own.

    **They're the perfect breakfast to have when you want to work out but still need to eat something in the morning before you do. Pure protein.