Recipes: gluten free

Carrot Cake Protein Waffles

By Gina Caputo

Carrot Cake Protein Waffles
My regular protein waffles have been a staple for months. A recipe for Carrot Cake Pancakes inspired me to create a carrot cake spin on my beloved waffles and I finally got it!! The carrot cake flavor is there while staying high in protein and low in sugar! Helps you meet your macros and taste delicious, what more could you want?

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Mardi Gras Inspired YUMbo

By Gina Caputo

Mardi Gras Inspired YUMbo

Mardi Gras inspired me to make something celebratory for dinner, so naturally I thought: Gumbo! But, truth be told, neither French nor Creole cooking are my wheelhouse and not my favorite flavors. So take note that this is likely a sacrilege to gumbo makers and lovers because this soup doesn't start with a roux, doesn't have okra in it and doesn't have file seasoning! But it was Mardi Gras that sparked the idea to make it so I'll still give credit where it's due. And it is DELICIOUS.

Ingredients:

  • 16 oz spicy Italian sausage (pork, chicken or plant-based)
  • 12 oz peeled, deveined shrimp, defrosted
  • 8 oz crab meat
  • 1 Tbsp olive oil
  • 1 small, red onion, diced
  • 2 carrots, peeled and diced
  • 2 stalks of celery, peeled and diced
  • 1 red, yellow or orange bell pepper, diced
  • 2 garlic cloves, minced
  • 1 28oz can diced tomatoes
  • 1 Tbsp Old Bay Seasoning + more to your liking
  • 2 Bay leaves
  • 4 cups Kettle & Fire bone broth (adds mega protein!!), chicken stock or veg stock
  • pinch cayenne pepper (optional)
  • sea salt
  • 1 bunch chiffonaded lacinto kale
  • Chopped fresh parsley for garnish

Instructions:

  1. Break up and cook sausage over medium heat in a large stock pot. Once browned, remove the sausage to a separate bowl but leave the drippings in the pot.
  2. Add the olive oil to the pot
  3. Then add onion, carrots, celery and bell pepper, stir to combine and cook about 5 minutes.
  4. Add garlic, stir to combine and cook another 2 minutes.
  5. Add can of diced tomatoes and 2-3 pinches of sea salt, stir to combine.
  6. Add the Old Bay seasoning and bay leaves.
  7. Cook veg mixture about 10 minutes or until everything gets softer.
  8. Add the 4 cups of bone broth or stock and bring to a low boil.
  9. Add your cooked sausage back in, defrosted shrimp and crab meat. Stir to combine so the shrimp is fully submerged and cook until the shrimp is pink and just cooked through.
  10. Taste and adjust seasoning, add more salt and a pinch of cayenne as desired.
  11. Finally, add the chiffonaded kale to the pot, stir to combine and cook until it’s wilted, usually takes from 1-3 minutes.
  12. Remove from heat and serve! Eat it like a stew or serve over rice. Top with fresh parsley!

Transparency: I like to share products I actually use and definitely love. And sometimes I will get a small commission if you click these links to buy one too. 

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Hearty Lentil Soup

By Gina Caputo

Hearty Lentil Soup
One of the easiest things to make well are soups! This is super hearty, full of veggies and packed with protein from the sausage, lentils and the bone broth! It's also full of flavor! It can easily be made vegetarian by omitting the sausage and switching to vegetable broth too.

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Protein Waffles

By Gina Caputo

Protein Waffles by Gina Caputo Health Coach
When I first heard of "chaffles", I was intrigued. Waffles made from cheese and egg?! First I was surprised this would turn into a waffle. Next I was shocked at how good they are. But I wanted to see how they could be better. Enter these waffles! High in protein and infinitely adaptable! Absolutely perfect IMO. Bust out that waffle iron and see how they go!

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Pumpkin Chili

By Gina Caputo

Pumpkin Chili
Hands down the best chili I've ever made or ever eaten! Who knew?! I don't identify as a major pumpkin lover but it lends something really special to this spicy, protein rich chili that's perfect for a chilly night and makes amazing leftovers! The flavors just keep melding! It's also SUPER easy to make with most ingredients coming from your pantry! You can easily make it vegetarian by omitting the sausage and adding your favorite hot sauce!

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Pumpkin Protein Balls

By Gina Caputo

Pumpkin Protein Balls
These One Ball Wonders are a fan favorite! I initially posted this recipe in one of my weekly emails and have since received so many requests for the recipe, I had to add it to the website too. These seem to hit just right for nearly everybody! Their genesis was my desire to have a healthy mid-afternoon snack that was also well balanced in carbs/protein/fat. I've been known to have one for dessert. If you love pumpkin pie, these balls can give you some of that year-round holiday delight.

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Fall The Way

By Gina Caputo

Fall The Way
Once apples come in season, wild horses couldn't drag me away from them. So begins my Fall One Bowl Wonder season with something that looks a little like this healthy and high in protein bowl that is easily made vegan! I'm low key obsessed with meals that include all 6 Ayurvedic flavors: astringent, spicy, bitter, sour, sweet, salty. This one ticks all the boxes!

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Pumpkin Spice Overnight Oats

By Gina Caputo

Pumpkin Spice Overnight Oats
I'm not a pumpkin spice fanatic. I don't go to Starbucks for the pumpkin spice drinks and don't buy pumpkin spice candles and all that. But for this entire year I've been obsessed with making overnight protein oats trying to find the most delicious ways to eat this super-convenient breakfast. So once the PS mania started this year, I thought I should give some Pumpkin Spice Overnight Protein Oats a try and this one is a WINNER! 

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