This dairy free Mashed Rutabaga and White Sweet Potato is the perfect healthy and delicious nightshade free side dish. This easy recipe is packed with nutrients and flavor.
dairy free mashed rutabaga and white sweet potato
Mashed Rutabaga and White Sweet Potato is such a comforting winter side dish. Utilizing root veggies is always so warm and cozy in the colder months. I love making a batch of this to serve alongside my main protein and some greens for an easy and healthy dinner option. This recipe would also be a great addition to a Thanksgiving or Christmas spread.
This recipe is fully gluten free, dairy free (and vegan!), low FODMAP, and can be made Paleo /AIP. This dish is also great if you are nightshade free as sweet potatoes are not a nightshade. Filled with gut friendly ingredients and hearty root vegetables, this dish is a great option for those of you following gut healing and elimination protocols.
paleo mashed rutabaga and white sweet potato
Mashed Rutabaga and White Sweet Potato Ingredients
Rutabaga: also known as a Swedish turnip. These are really delicious and a great addition to your veggie rotation for a healthy microbiome. They taste like a cross between a sweet potato and turnip, so they aren’t quite as bitter as turnips.
White sweet potato: white sweet potatoes compliment rutabaga great in this recipe. This also keeps the recipe nightshade free.
Dairy free butter: for flavor. Feel free to use regular butter if you can have it. See below for AIP subs.
Olive oil: for mashing. I love the combo of butter and oil for ideal flavor and texture.
Garlic infused olive oil: for flavor.
Thyme: we add a little bit of herbs to this recipe for some flavor.
Rosemary: we add a little bit of herbs to this recipe for some flavor.
Salt
How to Make Mashed Rutabaga and White Sweet Potato Ingredients
This recipe is very easy!
First, boil the veggies until tender.
Next, mash them with the remaining ingredients and serve.
Substitutions and Variations
Sweet Potato: Although I like white sweet potato best in this recipe, you can try using orange. It will alter the flavor slightly, but should still be delicious. You could also use regular potatoes, but sweet potatoes add a little sweetness that balances out the rutabaga.
Butter: to keep this recipe AIP, use coconut oil.
Olive oil: You can also use coconut oil or avocado oil. I love using garlic olive oil for flavor without the FODMAP’s and GI distress. You can find infused olive oils at your local olive oil store or online. If you don’t want to buy a bottle and tolerate garlic okay, feel free to use some fresh minced garlic or garlic powder instead.
If you tolerate garlic, adding extra garlic to this recipe could be delicious.
Thyme and rosemary: although i’m partial to my recipe, subbing these herbs for a few tablespoons of freshly chopped sage leaves would also be delicious. Martha Stewart has a great recipe.
paleo mashed rutabaga and white sweet potato
Storage
Keep leftovers stored in an airtight container in the fridge for up to 3 days. You can also portion leftovers into individual containers and freeze up to 3 months.
Dairy free Mashed Rutabaga and White Sweet Potato is the perfect healthy and delicious side dish. This easy recipe is gluten free, Paleo & AIP, and low FODMAP.
This Sage Roasted Butternut Squash with Chickpeas tastes like Thanksgiving in a bite! It’s a delicious gluten free and vegan side dish option for the holidays.
gluten free and vegan sage roasted butternut squash with chickpeas and cranberries
Butternut squash is my favorite winter root vegetable and I love creating new recipes with it every year. This year, I knew I wanted to develop some delicious and easy side dish recipes for the holidays. Sage and butternut squash are a classic combo, so I knew I wanted to take this basic dish up a notch.
This butternut squash recipe calls for the addition of chickpeas for crunch and cranberries for depth of flavor. This side dish is the perfect mix of sweet and salty with soft and crunchy mouth feel. Plus, since it’s vegan, it’s the perfect addition to a holiday spread as it will satisfy the meat eaters and non-meat eaters alike.
gluten free and vegan sage roasted butternut squash with chickpeas and cranberries
How to make sage roasted butternut squash with chickpeas
Ingredients
Butternut squash, peeled and diced
Chickpeas, rinsed and drained
Olive oil
Fresh sage leaves, minced
Salt
Dried, sweetened cranberries
Instructions
Preheat oven to 425F.
Roast everything but the cranberries.
Toss the cooked squash with the cranberries and enjoy!
gluten free and vegan sage roasted butternut squash with chickpeas and cranberries
Can I make this dish ahead of time?
This roasted butternut squash dish tastes best fresh when the chickpeas are crispy. I highly suggest making this recipe as close to serving time as possible.
How to store and serve leftovers?
If you have leftovers, store in an airtight container in the fridge for up to 5 days. The chickpeas will soften, but it’s still yummy! Warm leftovers in the oven on a low temperature.
gluten free and vegan sage roasted butternut squash with chickpeas and cranberries
This delicious sage roasted butternut squash side dish tastes just like the holidays in one bite! Filled with soft butternut squash, crunchy chickpeas, and sweet cranberries, everyone will love this side dish. It's fully gluten free and vegan too!
1largebutternut squash, peeled and diced(you should have about 4-6 cups of cubed squash)
1canchickpeas, rinsed and drained
2Tbspolive oil
2Tbspfresh sage leaves, mincedabout 12 leaves
1tspsaltI like using flaky sea salt
1/3cupdried, sweetened cranberries
Instructions
Preheat oven to 425F.
Peel and dice your butternut squash into bite sized cubes.
Mix the squash, chickpeas, oil, sage and salt together on a parchment lined baking sheet so the squash and chickpeas are evenly covered with the oil and seasonings.
Roast for 45-55 minutes, until chickpeas are crispy and squash is golden and cooked through.
Let cool for 5 minutes before transferring to a serving dish and tossing with the cranberries.
This is the best way to cook Japanese sweet potatoes! These crispy sweet and salty, herby and buttery Japanese sweet potatoes will become a staple recipe in your household.
skillet rosemary japanese sweet potatoes
Japanese sweet potatoes are by far my favorite sweet potato variety. I use them in so many ways and for so many dishes. Did you know that you can even mash them and mix them with flour to create a dough for baking?! This recipe, though, is my favorite savory way to make Japanese sweet potatoes.
This sweet potato side dish is completely gluten free, Paleo, vegan, and autoimmune paleo making it the perfect allergy friendly side dish that everyone can enjoy! It’s the perfect dish to feed the family, make for a dinner party, or bring to a get together.
skillet herbed japanese sweet potatoes
How to make skillet herbed Japanese sweet potatoes
Ingredients
Japanese sweet potatoes
Garlic infused olive oil
Butter, vegan butter, or coconut oil
Fresh rosemary
Fresh thyme
Salt preferably
Coconut aminos
Instructions
First, chop your sweet potatoes into cubes.
Steam sweet potatoes for ~10 minutes until almost done, but not fully cooked through.
Add your oil and butter to a large skillet over medium high heat until butter/coconut oil is melted. Add the sweet potatoes in an even layer. Cook for 5-7 minutes until one side is golden, then mix and cook 5-7 minutes more per side until potatoes are getting golden and crispy on all sides.
skillet japanese sweet potatoes
Do I have to use Japanese sweet potatoes?
This recipe tastes best with Japanese sweet potatoes and is designed around the flavor profile of them, but you can use white sweet potatoes, golden potatoes, or fingerling potatoes. I do not suggest using orange sweet potatoes or yams.
Where can I get garlic infused olive oil? Do I have to use that?
Most olive oil stores carry garlic infused olive oil. It’s a great low FODMAP option to still add flavor to recipes. I don’t tolerate eating garlic, so I use this olive oil instead. If you can’t access it or can eat garlic, you can just use regular olive oil and add a few minced cloves of garlic.
Fresh or dried herbs?
This recipe calls for fresh thyme and rosemary which provide a lot of flavor. I have made this recipe with dried herbs and it still tastes great. You may just want to increase the amount to 2 tsp of each!
These herbed Japanese sweet potatoes are salty and sweet, buttery and crispy. Completely paleo, vegan, and gluten free, this easy side dish is super addicting and the best way to make savory Japanese sweet potatoes.
Steam sweet potatoes for ~10 minutes until almost done, but not fully cooked through.
Add your oil and butter to a large skillet over medium high heat until butter/coconut oil is melted. Add the sweet potatoes in an even layer. Cook for 5-7 minutes until one side is golden, then mix and cook 5-7 minutes more per side until potatoes are getting golden and crispy on all sides.
Add the herbs, salt, and aminos. Mix and cook another 5 minutes.
Serve immediately.
Notes
*or 2 tbsp olive oil and maybe 1-2 garlic cloves minced.**I have made this with dried herbs before too and it works!
This Paleo Popcorn Chicken is healthier and allergy friendly. It is made in the air fryer for the crispiest texture without all the added oil of frying.
paleo popcorn chicken
What’s not to love about popcorn chicken? It’s high protein, crunchy, and salty! But traditional popcorn chicken is usually made with corn flour and fried in inflammatory oils. So, let me teach you how to make an easier, healthier popcorn chicken at home.
My paleo popcorn chicken is also completely gluten free and dairy free. It’s allergy friendly and can be made egg free too!
gluten free and paleo popcorn chicken
Paleo Popcorn Chicken
Popcorn Chicken Ingredients:
Chicken breast: you can also use dark meat if you prefer
Plantain chips: there are many different brands out there. If you are watching your seed oil intake, be sure to use a brand that makes their chips with coconut or avocado oil!
Tapioca or arrowroot starch: this is for the breading
Eggs: for getting the coating to stick. See below for substitutions!
Salt and spices to taste: add things like garlic powder, onion powder, or paprika.
Instructions:
Dice the chicken.
Blitz the chips, starch, and any spices in a food processor. Pour this mixture into a large bowl.
Whisk eggs in a small bowl.
Line up egg, chip mixture, and air fryer basket.
Dip the chicken in the eggs then coat in the chip mixture. Line chicken in an even layer in air fryer basket (you may have to cook in batches).
Air fry at 350F for 7-10 minutes until chicken is done.
What if I can’t have egg?
If you can’t eat eggs, but still want to make this gluten free popcorn chicken, use a mixture of milk and oil. Combine 1 cup of milk mixed with 1 Tbsp of oil, whisk and use instead of the eggs. This will make this recipe completely autoimmune paleo friendly too!
What if I don’t have an air fryer?
If you don’t have an air fryer, you can try baking the popcorn chicken in the oven. Although I have not tested this method myself, I think it would still work fine! Try baking at 350F for 10-15 minutes. You could even broil the chicken for a couple minutes at the end to get it extra crispy.
This healthier and allergy friendly popcorn chicken is Paleo, gluten free, and dairy free. Plantain chips provide that crisp and we get the perfect crunch from cooking everything in the air fryer.
Blitz the chips, starch, and any spices you are using together in the food processor until the chips are in crumbs. You can also do this in a bag, if needed. Pour this mixture into a large bowl.
Whisk the eggs in a small bowl.
Line up your egg, chip mixture, and air fryer basket.
Dip the chicken in the eggs then coat in the chip mixture. Line chicken in an even layer in air fryer basket (you may have to cook in batches).
Air fry at 350F for 7-10 minutes until chicken is done.
Enjoy!
Notes
If you like a little kick or want extra flavor, feel free to add some garlic or onion powder, paprika, or your other favorite spices!
These healthy Sloppy Joes are packed with flavor, but without the tomato. Served on gluten free buns, this is the ultimate allergy friendly comfort meal!
healthy sloppy joes
Although these homemade sloppy joes aren’t completely nightshade free, they are tomato free for my tomato allergy babes. This sloppy joe recipe uses lots of delicious spices to bring out the flavor, while utilizing sweet potato puree as the base. I’ve also packed in more veggies with the use of fennel (or onion) and bell pepper. We keep it nutrient packed over here!
Easy, Healthy Meals
These healthy sloppy joes are made in one pan and are super easy to make. This recipe comes together in under 30 minutes, making it the perfect weeknight meal. If you’re looking for more easy dinner ideas, check out these recipes…
First, cook the veggies. Heat olive oil in a large skillet over medium heat. Add the fennel and cook for a few minutes, until starting to soften. Then add the bell pepper and cook for 5-7 more minutes until veggies are cooked through and soft. Set veggies aside.
Next, brown your ground beef in the same pan over medium heat.
Once beef is cooked, turn heat to low and add the veggies back in along with the remaining ingredients Mix to combine well and cook over low until everything is warm.
Serve in gluten free buns and enjoy!
healthy tomato free sloppy joes
Sloppy Joe Substitutions
If you don’t eat meat, that’s okay! You can make vegan sloppy joes by subbing out the ground beef for cooked red lentils. I suggest cooking up 1 cup of dry red lentils and substituting that for the beef in the recipe. You can also use ground turkey if you’re not a red meat eater.
I use fennel as it is low FODMAP, but you can use onion instead.
Lastly, I have not tested this recipe out to be nightshade free. You can, of course, leave out the bell pepper, but the cayenne adds a lot of flavor. You can try leaving it out and adding some garlic powder and apple cider vinegar to get more of that kick.
Make this recipe fully Paleo by using a grain free bread alternative.
These healthy sloppy joes are still packed with flavor, but without the tomato. Serve on gluten free buns for the ultimate allergy friendly comfort meal!
Course Main Course
Cuisine American
Keyword dairy free, gluten free, tomato free
Servings 4servings
Author Victoria Faling
Ingredients
1-2Tbspolive oil
1fennel or small onion, diced
1smallred bell pepper, diced
1lbsground beef*see notes for vegan option
3/4cupsweet potato puree
2Tbspcoconut aminos
1/2tspsalt
1/4-1/2tspcayenne pepper
1/4tspturmeric
2tspdijon mustard
4gluten free buns
Instructions
First, cook the veggies. Heat olive oil in a large skillet over medium heat. Add the fennel and cook for a few minutes, until starting to soften. Then add the bell pepper and cook for 5-7 more minutes until veggies are cooked through and soft. Set veggies aside.
Next, brown your ground beef in the same pan over medium heat.
Once beef is cooked, turn heat to low and add the veggies back in along with the remaining ingredients Mix to combine well and cook over low until everything is warm.
Serve in gluten free buns and enjoy!
Notes
*Feel free to use ground turkey or red lentils (one cup of dried red lentils, cooked)
This delicious and healthier take on Marry Me Chicken is gluten free, dairy free, and lower FODMAP. The perfect easy, allergy friendly dinner option!
healthy marry me chicken
Marry Me Chicken is a classic, but if you have food allergies, you may not have ever been able to try it. Traditional Marry Me Chicken is filled with dairy, onions, and garlic, and if it’s served over pasta, then it’s also not gluten free. My version is allergy friendly while still packing all that delicious flavor! My goal is always to show you that you can eat your favorite dishes even if you have food allergies and this classic chicken meal is proof that allergy free food can still taste amazing.
healthy marry me chicken
In my dairy free Marry Me Chicken, we sub out the dairy for nutritional yeast and full fat coconut milk to still achieve that creamy, cheesy flavor. I top it off with vegan feta, which I think tastes so much better than parmesan in this recipe! Instead of high FODMAP garlic and onion, I sub in fennel (my favorite onion substitute!) and garlic infused olive oil. Lastly, this creamy-tomato based dish is served over gluten free pasta (use a grain-free pasta to keep this recipe completely Paleo).
One of the best things about this gluten free dinner is that it’s fairly quick! For how elaborate this dish looks and for how flavorful it is, it’s actually easy to make and is done in about 30 minutes. This allergy friendly Marry Me Chicken is the perfect weeknight dinner or dinner party option.
gluten free and dairy free marry me chicken
Allergy Friendly Marry Me Chicken
Ingredients:
chicken breast
garlic olive oil
fennel
red bell pepper
red pepper
Italian seasoning
salt
chicken broth
full fat canned coconut milk
sun-dried tomatoes in oil
nutritional yeast
spinach
fresh basil
(vegan) feta
Cilantro
gluten free pasta
This entire dish is made in one pan! First you cook the chicken then set it aside while you cooke the bell pepper and fennel.
Add in the chicken broth, coconut milk, herbs and spices, and nutritional yeast. Let everything simmer for a few minutes before adding the spinach, chicken, and basil.
Serve over your favorite pasta with fresh cilantro and feta!
This delicious and healthier take on the classic Marry Me Chicken is gluten free, dairy free, and lower FODMAP. My recipe is still packed with flavor, but allergy friendly! This recipe is also quick and easy to make, so it's the perfect weeknight meal.
1Tbspgarlic olive oil*see notes if you don't have access to garlic infused oil
1fennel, diced
1largered bell pepper, diced
1/2tspred pepper, to taste
1tspItalian seasoning
1tspsalt
1cupchicken broth
1/2cupfull fat canned coconut milk
1/2 cupsun-dried tomatoes in oil, thinly sliced
1/4cupnutritional yeast
2-3largehandfuls of spinach
1/4cuppacked fresh basil, thinly sliced
1/2cupfetaI used a vegan variety
Cilantro
4servingscooked pasta of choice
Instructions
Heat one tablespoon of the sun-dried tomato oil in a large skillet over medium heat.
While oil is heating, season chicken breast with salt and pepper on both sides. If your chicken breast is really thick, I highly suggest filleting it.
Add the chicken to the hot pan and cook on both sides for about 5-7 minutes, until chicken is cooked through and temperature registers 165F.
While chicken is cooking, begin cooking your pasta separately according to package directions.
When chicken is done, remove and set aside.
Add the garlic oil oil to the pan along with the fennel and cook for 2-3 minutes. Add the bell pepper and cooking another 5-7 minutes until veggies are soft and browning.
Add the red pepper, Italian seasoning and salt to the veggies and stir to combine. Then add int he broth, coconut milk, sun-dried tomatoes, and nutritional yeast. Bring to a boil then reduce to simmer for 5 minutes.
Once the sauce has cooked and thickened some, stir in the spinach and basil then add your chicken back in and cook on low until chicken is warmed through.
Sprinkle with feta and serve over pasta with fresh cilantro.
Hi! I'm Victoria. I was diagnosed with Lyme in 2012 and have been on a healing journey ever since. I love helping others on their road to healing through allergy friendly recipes, exercise, and overall well-being.
