This easy and delicious Instant Pot soup is the perfect comforting meal. Full of protein, fiber, and gut healthy ingredients, your body and soul will thank you!
Chicken and white bean soup
I’m not a huge Instant Pot fan, but I do love it for soups! It’s so much easier to dump and go than have to watch the stove while a soup cooks. I also love that you can add the raw chicken and just shred it at the end, no need to cook it separately.
This gut healthy soup is packed with ingredients to support your gut microbiome without triggering a major IBS flare. I love using soaked and cooked white beans to not trigger digestive issues. This soup is simple, but delicious and it’s become on of my favorite meals!
instant pot soup
Chicken and White Bean Soup Ingredients
This Instant Pot soup is gluten free, diary free, and lower FODMAP.
Veggies: To keep this recipe more GI friendly, I use fennel instead of white onion. Fennel is low FODMAP compared to onion which can be quite triggering if you have IBS issues, like SIBO. There is a little bit of celery for flavor, but you can cut down on that as needed.
Oil: I love using garlic-infused olive oil to add flavor without the digestive distress that garlic can cause. You can find infused oils like this at your local olive oil store or even online!
Protein:This soup calls for chicken and white beans to bump up the protein and nutrition factor.
Beans: Although white beans are not low FODMAP, if you buy soaked and cooked beans it does help with digestion. I love using Jovial Foods as they prepare the beans the correct way and store them in glass jars.
Liquid: We use a combination of coconut milk and broth for a creamy and delicious consistency!
Flour: There is 1 tablespoon of gluten free flour in this recipe to help the consistency. Feel free to use tapioca or arrowroot starch to keep this recipe grain free.
Substitutions and Variations
Chicken: if you prefer dark meat, feel free to use boneless, skinless chicken thighs.
Veggies: you can add chopped potatoes or sweet potatoes. Feel free to stir in some chopped kale or spinach at the end when you add the chicken back in. You can also use onion instead of the fennel if you don’t have issues with it!
Garlic olive oil: I use garlic infused olive oil for digestive reasons, but if you don’t have issues with garlic, you can use regular olive oil and sauté some chopped garlic into it before adding the vegetables to the Instant Pot.
Coconut milk: if you don’t have issues with dairy, feel free to use cream!
Beans: the mild and creamy taste of white beans is what pairs perfectly in this soup, but butter beans would also be delicious!
instant pot chicken and white bean soup
Crockpot vs. Instant Pot
Crockpot is a type of slow cooker that cooks dishes on a low heat over a prolonged period of time.
The Instant Pot is a pressure cooker so it does the opposite of a slow cooker. It cooks things much quicker, but it is often a multi-cooker with other functions.
Can I use a slow cooker or the stove for this soup recipe?
This recipe is written to use an Instant Pot. I have not cooked it any other way, but if you don’t have an Instant Pot, you can try the below:
Slow cooker: add all ingredients and cook on low for 6-8 hours until chicken is done.
On the stove: use the same method as the instant pot, but bring everything to a boil then simmer the soup for 20-30 minutes, until the chicken is done. Alternatively, you can use cooked chicken or cube the chicken before adding it to the cooking process.
Storage
Keep this soup stored in an airtight container in the fridge for up to 3 days.
This soup also freezes well. Divide soup into individual portions in freezer safe containers and freeze for up to 3 months. Thaw the soup in the fridge overnight and reheat on low on the stove.
Set instant pot to sauté function and add your olive oil and fennel (and garlic if using), stirring occasionally, until fennel has softened and just beginning to brown. Add your celery and carrots and sauté for another 5 minutes.
Once done sautéing, hit cancel. Add your beans, broth, milk, oregano, salt. Stir to combine then add the chicken.
Seal instant pot and set to pressure cook for 15 minutes. When done cooking, manually release. Take chicken out and shred it with two forks.
Add chicken back to the instant pot with the flour and lemon or lime juice. Stir to combine and serve!
These Gluten Free Gingersnaps are reminiscent of the Mi-Del gingersnaps we grew up on! Filled with ginger flavor and a solid crunch, these healthier gingersnaps are a must make.
gluten free and dairy free gingersnaps
I grew up on Mi-Del Gingersnaps and they were my freaking favorite! The specific ginger flavor and crunch they have is one I’ll never forget. They do make a gluten free version, but they contain palm oil. I haven’t been able to find any other gluten free gingersnaps that taste just right.
I finally recreated a gluten free version that almost made me cry because they taste just like my childhood! I’m generally a soft cookie fan, but when it comes to gingersnaps, they are supposed to SNAP! If you also are a fan of a crunchier gingerSNAP, then you’ll love this recipe. It’s super easy to make and completely gluten free, dairy free, and nut free.
Keep these stored in an airtight container at room temperature for up to 5 days. I find keeping them stored in the fridge results in a slightly softer cookie.
These gingersnaps taste just like the Mi-Del ones I grew up. They are the perfect amount of sweetness and snap, all while being gluten free and dairy free. You have to make this this holiday season!
Beat the sugar and oil/butter in a stand mixer with the paddle attachment on low for one minute. Or a hand mixer on low if you don’t have a stand mixer.
Add the molasses and egg to combine.
Mix all the dry ingredients in a small bowl. Add they dry in thirds to the wet mixture, mixing on the lowest setting until just combined after each addition.
Take large tablespoon sized portions of dough and roll into a ball (lumps will result in a less round looking cookie). You should get about 18 cookies. Roll the balls in the 1/4 cup of extra sugar if desired, then place on a parchment lined baking sheet 2 inches apart (they will spread!). You will need multiple sheets or to bake the cookies in batches.
Bake one cookie sheet at a time for 15 minutes on the middle rack. Remove and let cookies cool for 10 minutes on the pan before transferring to a wire rack to finish cooling.
They will be crunchy around the edges and soft in the middle at first, but if you let them sit overnight then the entire cookie becomes crunchy!
Healthy sugar cookies that still taste delicious are possible! These Healthy Gluten Free Sugar Cookies are also dairy free and a fraction of the sugar, all while still tasting amazing.
gluten free sugar cookie
I’m not usually a sugar cookie fan, I just find them way too sweet. I’m also not an icing girl, it’s always pure sugar- my teeth and tummy start to ache just thinking about it. I’m really excited about these gluten free sugar cookies, though, because they are lower in sugar and utilize sweet potato in the icing (yes, sweet potato!). They aren’t as sickeningly sweet and are still absolutely delicious. Who is ready for a healthy sugar cookie recipe?!
healthy sugar cookie
Ingredients for healthy gluten free sugar cookies
Sugar
Coconut oil
Applesauce
Egg
Vanilla
Gluten free flour
Tigernut flour or almond flour
Baking soda
Baking powder
Salt
White sweet potato
Maple syrup
Gluten free sugar cookie notes
Sugar: I have tested this recipe with multiple different sugars. I’ve found that raw turbinado or granulated white sugar works best to get the crunchy edges with softer middles. Coconut sugar results in a thinner, crunchy cookie, but if you love crunchy then feel free to use coconut sugar in these healthy sugar cookies.
Flour: These gluten free cookies call for a combination of gluten free flour and tigernut flour. You can sub the tigernut flour for almond flour, but I always use a mix of flours when baking gluten free. I find this helps with texture and taste. Baked goods can come out dry tasting or flour-y tasting when just using a gluten free flour blend. I find adding some tigernut or almond flour adds to the sweetness, taste, and texture, allowing me to use less added sugar.
Sweet potato icing
Let’s talk about the icing in this recipe. Generally, icing is combo of butter and a lot of powdered sugar. It’s overwhelming sweet, in my opinion. We’re making a healthy sugar cookie icing this time around that also has some added nutrients in it by using sweet potato. Japanese or white sweet potato is quite sweet on it’s own and, when cooked, is perfect for baking with, including making icing!
To make the icing, you use cooked and cooled Japanese or white sweet potato and blend it with some maple syrup, coconut oil, and vanilla. It pairs perfectly with these sugar cookies. I’ve had Standard American Diet friends try them and love them! They didn’t miss the added sugar at all!
You won’t believe these gluten free sugar cookies are a fraction of the sugar in a traditional sugar cookie. They are completely dairy free and nut free too! We even use a vegetable in the icing. Trust me when I tell you that everyone will love these! They are perfect for the holidays.
1cupcooked, cooled, and mashed Japanese sweet potato(about 1 large sweet potato)
1/4cupmelted coconut oil
1/4cupmaple syrup
1tspvanilla extract
1/8tspsalt
Instructions
Beat sugar and coconut oil until smooth. Add in the applesauce, egg, and vanilla and beat until combined.
Sift in the dry ingredients and mix on low until the dough comes together.
Gather the dough into a ball and refrigerate dough for at least 30 minutes, preferably an hour.
When ready bake, Preheat oven to 350 F. Roll the dough out on a lightly floured surface to about 1/4-1/3 inch thick. Use a round cookie cutter about 2 inches in diameter to cut out cookies. Place cut cookies on a parchment lined baking sheet 2 inches apart. Gather dough scraps into a ball and place back into the fridge until ready to bake another tray.
Bake for 10-12 minutes on the middle rack, until cookies are just set on the edges and just beginning to golden. Remove and let cool on baking sheet for 10 minutes before transferring to a wire rack.
Repeat the above two steps with remaining dough.
While cookies are cooling, you can make the icing. Combine all ingredients in a food processor or blender until smooth. I like to let this sit in the fridge for a couple of hours after so it’s not too runny before icing the cookies. You can feel free to add food dye to the icing, as well.
Ice, decorate, and enjoy!
Keep these cookies stored in the fridge. This keeps them soft and keeps the icing from going bad. They can be stored for up to 5 days.
This lentil salad is packed with all the goods and topped off with a perfectly sweet and tangy dressing. I love making this salad for meal prep, as it’s an easy way to get lots of nutrients in!
gluten free and vegan lentil salad
I’ve worked on introducing more beans and legumes into my diet over the last year. I never really liked lentils, but I’ve been trying them out lately just to see. I attempted to make vegan lentil meatballs a few weeks ago (yeah, those didn’t quite work out) and had a bunch of leftover lentils. I wasn’t sure what to do with them, but luckily I figured out something…. this lentil salad! And it did not disappoint. I think lentils might be growing on me.
gluten free and vegan lentil salad
This delicious salad is so easy to make for meal prep for the week, as it stores well in the fridge for up to 5 days. It’s also a great, easy option for a potluck. All you do is chop everything up and toss it together. It really is that simple! To make salad prep even easier, use already cooked and canned lentils instead of cooking your own.
This delicious lentil salad is packed with nutrients and easy to make. It’s the perfect meal prep or potluck option. Gluten free, vegan, and can be made nut free!
Course Main Course
Keyword Easy, gluten free, nutrient dense, vegan
Prep Time 30 minutesminutes
Total Time 17 minutesminutes
Servings 4servings
Ingredients
Salad
2cupscooked brown or green lentils
6carrots, shredded(I just pulse in a food processor)
3ribs of celery, chopped
1fenneldiced
1/2cuppitted and chopped datesa must! These add a lot of flavor
1/2cupdiced olivesalso adds great flavor. I’m not an olive fan, but it’s good in this salad- do it!
1/2cuptoasted and chopped walnutspepitas or other nuts would be good too
1/4cupfresh mintchopped
Dressing
1/4cupolive oil
1/2Tbspgarlic infused olive oilor some minced garlic
1lemon, juiced
2Tbspbalsamic vinegar
1tspmustard
1tspmaple syrup
1/2tspturmeric
1/2tspcinnamon
Salt to taste
Instructions
Combine all salad ingredients together in a bowl and toss.
Mix all dressing ingredients together in a small bowl or jar, adjusting as needed. You can always add a little more of the spices or any other ingredients to get a flavor you love.
Dress the salad and enjoy! I like to serve this over some massaged kale or arugula for an extra nutrient boost.
Fresh strawberries, gluten free flour, and dairy free yogurt make up this delicious summer loaf! Allergy friendly and packed with fresh berry flavor, you are going to love this Strawberry Bread.
gluten free strawberry bread
I’m curious what your favorite berry is? Mine is definitely raspberries so maybe I need to make a raspberry bread next. Although, I think you could easily sub raspberries in this recipe (or whatever your favorite berry is). Let me know if you try this recipe with a different berry.
gluten free strawberry bread
How to make Strawberry Bread
Strawberry Bread Ingredients:
Tigernut flour
Gluten free flour
Cassava flour
Baking powder
Salt
Eggs
Maple syrup
Oil
Yogurt
Vanilla
Lemon juice
Milk
Strawberries
Powdered Sugar
Directions
Whisk all dry ingredients together in a bowl.
Beat all wet ingredients, except for strawberries together in a large bowl.
Add the dry to the wet and beat on low to incorporate. Fold in the strawberries.
Pour batter into prepared loaf pan and bake for 50-55 min until golden and a toothpick comes out clean.
While the loaf is cooling, make your glaze! Mash your strawberries well and then mix everything together in a small bowl. Alternatively, you can pulse everything together in a blender until not quite smooth.
Glaze, slice, enjoy!
gluten free and dairy free strawberry bread
Gluten Free Strawberry Bread Substitutions
Flours
I always use Tigernut flour in my recipes because I am allergic to almonds, but almond flour always works as a sub!
I use a blend of gluten free flour and cassava flour as I find that provides the best texture. You can sub the cassava flour for more gluten free flour, just eliminate 2 Tbsp of flour. You can also try using 1/4 cup of oat flour, but I have not tested this myself.
Wet ingredients
This recipe calls for strawberry yogurt which enhances the flavor and moistness of this gluten free bread. I use a dairy free variety, but you can certainly use a dairy yogurt if you tolerate that.
Glaze
The glaze calls for powdered sugar. I always make my own at home by blending 1 cup of coconut sugar with 1 Tbsp of tapioca or arrowroot starch. This yields a refined sugar free and corn free powdered sugar.
gluten free and dairy free strawberry breadcassava flour
A delicious way to use summer strawberries, this Strawberry Bread is a wonderful treat. It is gluten and dairy free and finished off with a strawberry glaze.
Preheat oven to 350F and line a loaf pan with parchment paper.
Whisk all dry ingredients for the loaf together in a bowl.
Beat all wet ingredients, except for strawberries, together in a large bowl for 3 minutes.
Add the dry to the wet and beat on low to incorporate.
Fold in the strawberries.
Pour batter into prepared loaf pan and bake for 50-55 min until golden and a toothpick comes out clean. Let cool for 10 minutes in the pan before transferring to a wire rack to cool completely.
While the loaf is cooling, make the glaze. Mash the strawberries well and then mix everything together in a small bowl. Alternatively, you can pulse everything together in a blender until not quite smooth.
Once loaf has completely cooled, pour glaze over the top. I like to put the loaf in the fridge for a little to allow the glaze to set a bit.
In the summer, I try to get as many berries and peaches in as I can. Why are summer fruits the absolute best? And why is summer fruit season so short? Okay, why is summer so short?! Anyway, I love an easy, simple, delicious dessert and if you do too, then this recipe is for you!
These blondies are, of course, gluten-free. I’ve steered away from 100% grain free these days and find adding at least some 1:1 gluten free flour helps the bake. I do use a lot of tiger nut flour, though, as it lends a natural sweetness and earthiness to recipes. If you can’t get your hands on tiger nut flour, almond flour should sub okay.
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.
