Granola butter is a nut and seed free spread alternative for those with allergies. It’s absolutely delicious and can be used just like peanut butter or almond butter. It’s perfect for baking or on toast!
gluten free granola butter
Have you ever heard of granola butter? It’s like peanut butter or almond butter, but nut and seed free. It’s made completely out of oats! I like to make mine with tigernut flour too (which is a tuber, not a nut) for added flavor, but in the recipe below, I share how to make it both ways.
allergy friendly granola butter
So, what’s in granola butter?
Homemade granola butter is made simply with oats, cinnamon, salt, coconut oil, maple syrup, and vanilla extract.
You’ll start by roasting the oats to add some richer flavor and then blend them with the remaining ingredients for a delicious nut-free spread!
Make sure to use certified gluten free oats to keep this recipe completely gluten free and Celiac safe. Since the recipe utilizes maple syrup as the sweetener, this granola butter is also completely vegan! Allergy friendly spreads are possible and now you don’t have to miss on out a PB&J any longer- just make it a GB&J!
Granola butter is a nut and seed free alternative for those with allergies. This is the perfect allergy friendly spread so you don't have to miss out. Use granola butter in place of things like peanut butter, almond butter, and sunflower seed butter.
2cupsgluten free oatsmake sure they are certified gluten free
1cup Tigernut flour*you can use almond flour or another cup of oats
1tspcinnamon
1/4tspsalt
3/4-1cupmelted coconut oil
1-4Tbspmaple syrup
1tsp vanilla extract
Instructions
Preheat the oven to 350F.
Spread your oats evenly over a large baking pan and roast them for 10 minutes, until just beginning to golden and becoming fragrant.
Let oats cool for 10 minutes before adding to a high speed blender (like a Vitamix) or food processor. Blend oats into a flour.
If using tigernut flour, add the flour, cinnamon, and salt and blend again to combine.
Combine all the wet ingredients together in a measuring cup, starting with 3/4 cup of oil. If using tigernut flour, you will only need 1-2 Tbsp of maple syrup, but if using all oats, you will need 3-4. With the blender or food processor running on low, slowly pour the wet ingredients into the running blender/food processor.
Let the blender/food processor run for 5-10 minutes, stopping occasionally to scrape down the sides, until you have a smooth butter. Taste and adjust as necessary, adding more maple syrup as needed. If you find that the mixture is too dry or thick, add more oil until the desired consistency is reached.
Let the butter cool slightly before transferring to a glass jar. Granola butter can be stored at room temperature and does not need to be refrigerated.
Notes
*I love using tigernut flour in this recipe as it adds some natural sweetness and nutty flavor without nuts!
This healthy homemade pesto is completely allergy friendly and easy to make. It’s packed with flavor and a quick sauce to whip up for dinner. The spinach gives this dairy free pesto a nutritional boost, while the basil provides all the delicious taste!
low FODMAP spinach pesto
Many store-bought pestos contain nuts, cheese, and garlic, but if you’ve got food allergies/intolerances and GI issues, these ingredients are likely to set you off. It was impossible to find safe and healthy pestos at the store, so I started making my own. Pesto is super easy to make and the best part about making a homemade variety is that you can adjust the flavors to your liking. I’ve been whipping up this super quick and easy pesto for years and figured I better finally get this recipe on the my website and share it!
allergy free vegan pesto
This pesto is packed with an extra punch of nutrients from the spinach. The other ingredients are simple- olive oil, basil, and salt! It’s that simple. This pesto is completely allergy friendly, being gluten-free, AIP/paleo, and vegan, plus no garlic so it is low FODMAP! Gut friendly, nutrient packed, and healthy ingredients.
This easy and delicious homemade pesto is perfect for any diet. There are no major offenders and you can whip it up in just a couple of minutes! This pesto is nut-free, vegan, and low FODMAP
Course Main Course
Cuisine American
Keyword Easy, low fodmap, nut free, Simple, vegan
Total Time 5 minutesminutes
Servings 4servings
Author Victoria Faling
Ingredients
3cupsspinach
1cupfresh basil leaves
1/4cupolive oil
1/2tspsalt
2-4Tbspnutritional yeastOPTIONAL
Instructions
Wash and dry the basil leaves.
Add everything to a small blender. Blend on high until smooth.
If needed, add more olive oil to achieve desired consistency.
Add nutritional yeast as desired for a more cheese-y flavor.
Store in an airtight container in the fridge for up to 5 days or freeze in ice cubes for later use.
Who doesn’t love an herb filled dressing to get more greens into your day?! This is an easy green goddess dressing without toooo many ingredients. It’s super fresh and creamy without any dairy! This recipe is vegan, gluten free, and paleo with no inflammatory oils, so it’s perfect for anyone. It tastes great over any of your favorite veggies or even as a dip (use less oil to make it thicker)
This makes a big batch so it will last in the fridge all week. I put it over my favorite salad of kale, sweet potato, chicken, cucumber, and a sprinkle of pumpkin seeds. You can use cilantro or parsley or a mix of both in this recipe depending on your preferences. I’m a big cilantro fan! I find parsley to have a VERY strong flavor, but I know some people are not a fan.
Green Goddess Dressing:
-1/2 an avocado
-1/4 cup plain yogurt of choice or full fat coconut milk
-1/2 cup packed cilantro or parsley
-1/2 cup fresh basil
-Juice of half a lemon
-2 tbs. garlic infused olive oil and 2 tbs. regular olive oil (OR 1/4 cup olive oil and 1-2 cloves garlic)
-2 tbs. rice wine vinegar
-Salt to taste
*Extra oil or water to thin to desired consistency.
Combine everything in a blender and blend until smooth. Easy peasy! Enjoy over your favorite salad or veggies
This Paleo spaghetti squash casserole is veggie packed, high protein, and completely allergy friendly! AIP friendly, gluten free, and dairy free. A delicious and nightshade free nomato sauce brings this dish together. It is the perfect meal prep or family dinner option.
paleo spaghetti squash casserole
With what’s happening in the world right now, I have, like others, stocked up on food and am prepared to self isolate for a few weeks. During this time, I’m focusing on making large meals/bulk cooking, so I can freeze portions and have food for awhile. A casserole was first on my list! This recipe was inspired by A Squirrel in the Kitchen, but with some tweaks.
If you are not following me on Instagram, hop on over there! I’m sharing all about what I’m meal prepping, food ideas, and more during this time. This recipe is completely AIP compliant, lower FODMAP, and utilizes a nomato sauce to keep it nightshade free. I was hesitant the sauce wasn’t going to be very good or too beet-y tasting, but honestly it was delicious and went so well with the entire dish!
Spaghetti squash casserole
I love that this casserole is completely grain free and packed with all the veggies! You can use vegetables you have on hand or what you can access at this time. The sauce is made of beets, butternut squash, coconut milk, and herbs. You can use fresh cooked, pre-packaged, or frozen beets. Grab some canned butternut squash puree and coconut milk, you don’t need to make this from scratch!
This paleo casserole is a great meal prep option as it does freeze well. It is a complete meal on its own, so just serve up a big slice and you’re good to go! I like to include a side salad for extra greens and micronutrients, though.
This spaghetti squash casserole is AIP compliant, nightshade free, and completely allergy friendly! It’s the perfect nutrient dense meal prep or family dinner option.
1bunch of kalewashed, de-stemmed and finely chopped
1package of button mushroomschopped
1large fennel bulbdiced
1tspsalt
1Tbspolive oil or garlic infused oil(great low FODMAP option to still get garlic flavor)
Nomato Sauce
1/2cupcooked red beetsabout 1 medium beet
1cupbutternut squash pureeyou can use canned
1/2cupcoconut milk
1/2tspsalt
1-2Tbspnutritional yeast
1tspdried basil
1tspdried oregano
Instructions
First, cook your spaghetti squash by placing the squash on a baking sheet in the oven while it preheats to 425 F. Then remove the squash and cut it in half (this makes it so much easier to cut!) and place it face down on a baking tray, baking for about 30-45 minutes until done (easily shreds).
You can cook the squash ahead of time or turn down oven to 400F when it is done.
While squash is cooking, blend all sauce ingredients together in a blender for a smooth nomato sauce.
Sauté the fennel in olive oil over medium heat until softened and beginning to brown, then add in the mushrooms and cook for a minute or two until beginning to soften. Finally, add in the kale and sauté until wilted.
You can either brown your ground beef in a different pan while cooking the veggies or set veggies aside in a bowl and then cook your ground beef.
Combine the ground beef and veggies together when cooked and season with salt.
When spaghetti squash is done, shred into "noodles" and place in a large bowl.
Now mix the ground beef and veggies with the spaghetti squash and the nomato sauce and combine everything thoroughly so sauce and beef is evenly distributed with squash. Spread everything into a glass baking dish (I used a 8×12 dish) and bake at 400F for 30 minutes. Broil for 5 more minutes then remove and let sit for 5 minutes before cutting and serving. This freezes well!
The other week I made Nourished Wellness’s AIP Chicken Flautas (so good, I highly recommend). I wanted some sort of relish to serve over them and that is how this recipe came to be. This relish works well in these winter months while citrus is still in season. There is a sweetness and saltiness plus creaminess from the avocado that makes this relish super fun and hits so many areas of your palate.
This is a great substitute for a corn-based relish (often used in many Mexican dishes). It would be great on top of tacos, fish, or alongside a basic chicken dish. There are so many ways to use this recipe!
Yellow Squash, Citrus, and Avocado Relish
Ingredients:
1-2 tbs. olive oil or avocado oil
2 yellow squash/zucchini, diced
1 orange (most citrus varieties will work, I like mandarin oranges or even half a grapefruit)
1 avocado
1/4 tsp. himalayan pink salt
Optional: 1/4 cup chopped cilantro
Heat your oil over medium heat in a large frying pan. Add the diced yellow squash and sauté until soft, about 7-10 minutes. If at any point the squash begins to stick, add more oil.
While squash is sautéing, peel and separate the orange slices. Using a sharp knife (this is key so that you don’t end up squishing the citrus), gently cut the citrus slices into about 6-8 pieces (they should be small, not quite diced).
Slice your avocado in half, scoop out the flesh with a spoon, and cut the avocado into chunks (again, not quite diced but small chunks).
Once your squash has cooked, let cool completely. Once cooled, combine all ingredients in a bowl and lightly toss.
Serve immediately (tastes best fresh, but it can be kept refrigerated for a couple days).
What do you want to serve this relish with?! Let me know in the comments! I love hearing all your cooking ideas 🙂
This Kale and Persimmon Salad is a family favorite for Thanksgiving. If you’ve never had a persimmon, you need to try one! They are absolutely delicious, but you can only find them a few months out of the year. Make sure to buy soft ones that are ripe, as the hard ones can leave a weird taste in your mouth (and aren’t as sweet).
What Kind of Persimmon?
I recommend Fuyu persimmons in general and for this recipe. You want to use ripe persimmons, so they don’t leave your tongue feeling fuzzy.
Add-Ins?
This is a simple salad, so the added cranberries and pumpkin seeds are important for making this salad less boring. If you can’t have pumpkin seeds, you could try another nut or seed, but I can’t speak to the flavor. If you do try something different, leave a comment and let me know how it went!
This simple salad is a Thanksgiving favorite in our American household. It’s a lovely fall salad that takes advantage of the short persimmon season. The sweetness of the persimmons is complimented by the more acidic dressing.
Course Side Dish
Cuisine American
Keyword Easy, fall, Simple, thanksgiving
Servings 6people
Ingredients
Salad
1/2bunch of green kale
1/2bunch of red kale
1/2head of butter lettuce
2-3persimmons, thinly sliced
1small red onion, diced
1/4cupdried cranberriesfruit juice sweetened
1/4cuppumpkin seeds
Dressing
2Tbspapple cider vinegar
1/4cupolive oil
2tspdijon mustard
2Tbspfull fat coconut milk
1Tbsphoney
Instructions
Wash and dry your lettuce. Pull the kale off the stems and chop/tear into bite size pieces. Place your kale in your salad bowl and sprinkle with salt. Massage your kale until the greens begin to darken and soften.
Tear/chop your butter lettuce into bite size pieces and add to the kale. Add the remaining salad ingredients to the bowl.
Combine all your dressing ingredients in a small bowl and whisk until thoroughly combined.
Taste and adjust, sometimes you need a little more mustard or honey
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.
