Month: February 2019

Paleo Falafel Recipe

Paleo Falafel Recipe

This Paleo Falafel Recipe is not your typical falafel recipe. Typically falafel is made with chickpeas but to keep this recipe paleo I used purple cabbage instead. How this Recipe came to be… I’m not one to share stories before my recipe posts (I like 

Prebiotic Apple Ginger Chia Seed Pudding (gluten-free + vegan)

Prebiotic Apple Ginger Chia Seed Pudding (gluten-free + vegan)

This Prebiotic Apple Ginger Chia Seed Pudding makes for the perfect gut nourishing breakfast. It’s flavorful and easy to make. Not to mention this Prebiotic Apple Ginger Chia Seed Pudding recipe is perfect for meal-prep (click here for more gluten-free meal-prep friendly recipes). Because it’s 

Prebiotic Carrot Cake Energy Bites (gluten-free + vegan)

Prebiotic Carrot Cake Energy Bites (gluten-free + vegan)

These prebiotic carrot cake energy bites are the perfect, delicious, gut nourishing treat for your tastebuds and your microbiome. This, in turn, can help boost your immune system (learn about other ways to boost your immune system when you have Celiac Disease here!)


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Prebiotics

Prebiotics are the (often in the form of inulin) found in food that nourishes the probiotics (good bacteria) in your gut. Think of probiotics, the good bacteria, as the superheroes at the forefront of your bodies immune defense and prebiotics kind of as their sidekicks.

Without probiotics, your probiotics have nothing to eat and won’t be able to do their job. They’ll go from helpful citizens to either dead or deadly villains real quick. Either way, if your microbiome (of which your probiotics play a role in) goes out of balance, you’ll be uncomfortable, to say the least.

Sign-up for my newsletter for monthly updates and to get my free “How to Hack you Microbiome” eBook! Complete with a breakdown of the microbiome, prebiotics, probiotics, illustrations, and recipes!


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Prebiotic Carrot Cake Energy Bites

First, this recipe tastes incredible. I can’t explain to you have excited I was to have embodied carrot cake in a nourishing small adorable energy bite. Not only that, but it’s quick and easy to make and lasts up to a week in the fridge. All features that make these Prebiotic Carrot Cake Energy Bites perfect for meal-prep!

Let’s Talk About the Ingredients in these Prebiotic Carrot Cake Energy Bites


Carrots

The carrots in this recipe are part of what makes it prebiotic. They also help add that carrot cake flavor we all know and love so well.
Pro-Tip: peel your carrots for even better taste outcomes!

Coconut Flakes

Coconut flakes are also prebiotic in nature. They too will help nourish the good bacteria in your gut. They also help add texture and flavor. If you don’t have coconut flakes you could try to substitute them out for almond flour but it may result in a texture change.

Dates + Raisins

Dates are prebiotic too and Raisins likely are as well (at this point, you might be asking what isn’t). The dates add a caramel sweet-like flavor to this recipe while the raisins help increase that “carrot” cake flavor we all know and love.

Walnuts

Walnuts are perhaps most well-known or their healthy fat content but findings suggest that they may also be prebiotic. Walnuts contain ALA omega-3 fatty acids. Omega-3 fatty acids are thought to support brain health (among a wide variety of other things). The walnuts in this recipe also really help drive the carrot cake flavor home. If you don’t have walnuts I do think any other kind of nut could work but it will definitely change the flavor profile.

Recipe Notes

You might be tempted to skip soaking the dates but I encourage you to let them soak for the full 10-minutes. Letting the dates are a crucial part to making sure that the ingredients stick together and can be rolled into bites!

If you find that you’re struggling with rolling the dough into energy bites try adding in more coconut/walnuts to the mixture. I also recommend letting the dough chill in the fridge for a bit to firm up too.


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Prebiotic Carrot Cake Energy Bites

AIP, Paleo, Vegan, Gluten-Free, and Prebiotic Carrot Cake Energy Bites that are sure to be a crowd favorite. 
Prep Time20 mins
Course: dessert, Snacks
Cuisine: AIP, Dairy-Free, Gluten-Free, nightshade free, Paleo, Vegan / Plantbased
Keyword: carrot cake energy bites, gluten-free bliss bites
Servings: 18 balls

Ingredients

Instructions

  • Soak pitted dates in hot water for 10 minutes
  • Add all ingredients (except extra shredded coconut for rolling) to a food processor
  • Process until a smooth dough forms
  • On a parchment paper lined-pan, spread shredded coconut across it
  • Form balls the carrot cake energy bite dough into balls and roll them in the shredded coconut
  • Store the carrot cake energy bites in an airtight container in the fridge for up to a week
  • Enjoy!
Ways to boost your Immune System when you have Celiac Disease

Ways to boost your Immune System when you have Celiac Disease

When you have celiac disease, you have an autoimmune disease. This means your immune system isn’t operating appropriately. In the case of celiac disease, your immune system is being overactive and attacking things that don’t really pose a threat, thus causing damage. This overactivity, in 

Is Distilled Alcohol Safe for a Gluten-Free Lifestyle

Is Distilled Alcohol Safe for a Gluten-Free Lifestyle

Is Distilled Alcohol Safe for a Gluten-Free Lifestyle Many gluten-free people wonder if Distilled Alcohol is safe for a gluten-free lifestyle. The answer? It’s complicated. But in general, the answer is yes, distilled alcohol is generally safe for a gluten-free lifestyle with some exclusions. I 

Guide to Gluten-free Drinking at Bars

Guide to Gluten-free Drinking at Bars

Guide to Gluten-free Drinking at Bars

When you have to live gluten-free it can feel pretty restrictive in how you can socialize. That doesn’t mean however, you can’t go out to socialize. With the proper precautions you can go to bars and restaurants with others safely. Which is why I wrote up this guide to gluten-free drinking at bars to help you navigate drinking with friends while gluten-free.

What SHould I avoid at Bars when Gluten-Free?

Guide to Gluten-Free Drinking at Bars - Tayler Silfverduk DTR - how to order drinks at the bar, how to drink safely at a bar, gluten-free bartending #glutenfreecocktails #glutenfreebar #glutenfreedrinking #glutenfreedrinks how to drink gluten-free at a bar, gluten-free drinking at bars, gluten-free alcohol, gluten-free alcoholic drinks, alcohol and celiac #celiacdietitian #glutenfreedietitian #gfree

If you have celiac you must watch out for cross-contact. If you have non-celiac gluten sensitivity, there are still somethings to watch out for, whether cross-contact impacts you or not.

What to Avoid at Bars if You're Gluten-Free

  • Be cautious of anything on tap: ideally tap lines are sanitized between use but you won’t know for sure if they are. This can be a point of cc, so ideally you’re ordering drinks not from the tap.
  • Avoid beer: the most obvious drink to avoid is beer, which is mostly made from gluten containing grains.
  • Avoid gluten removed or gluten reduced beer: despite gluten being removed/reduced, we don’t have any way of testing to confirm this. To learn more check out Celiac Simplified’s blog post.
  • Avoid anything you’re unsure about: or anything the bartender is unsure about. My motto is “if you don’t know, say no”.

What to Tell the Bartender when You're Gluten-Free

When gluten-free drinking at bars, ideally, you want to talk to your bartender about your needs and ideally, you want to be thinking clearly when you have this conversation (I.E. not a few drinks in).

Usually, I say something like, “I have a gluten allergy is there anything you know that is safe to drink?”.

If you’re ordering a mixed drink, make sure to limit cross contact by asking them to wash the shaker or ask for your drink to be stirred not shaken.

Alcohols that are Usually Safe For Gluten-Free People

As always do you own research to determine the appropriateness of products for you, with that said there are some generally safe gluten-free and alcohols you can consume:

  • Hard Cider (most carry gluten-free claims but watch out for some that still contain trace amounts (like Hornsby and Harpoon)).
  • Vodka (made from potatoes)
  • Gin (made from potatoes)
  • Rum (except Bacardi Silver)
  • Tequila (100% from agave – watch out for tequila labled “mixto”)

In the above list I specify alcohols made with gluten-free ingredients, but it is safe for you to consumed distilled alcohols made from gluten-containing grains as long as no gluten-containing ingredients are added back in after distillation (learn more on distilled alcohol safety here).

I specifically listed alcohols brewed with gluten-free ingredients because many (including myself) have a preference for them.

Generally gluten-Free Cocktails to Order at Bars

  • Cosmopolitan cocktail – (vodka (make sure it’s safe), triple sec, cranberry juice, citrus peels)
  • Daiquiri – (light rum, lime juice, simple sugar syrup) be more aware of frozen daiquiris, just make sure the ingredients are up to your standards
  • Mojitos – (featuring white rum, it’s usually safe)
  • Margaritas(made from tequila (make sure it meets your standards), it’s usually safe but as always ask the bartender to check the mix they’re using (if they use one) to make sure it’s safe)
  • Moscow Mule(vodka (make sure it’s safe), ginger beer, and lime juice)
  • Mexican Mule(tequila (make sure it’s safe), ginger beer, lime juice, and Cointreau (alcohol made from orange peels))
  • And any safe gluten-free alcohol mixed with club soda or juice (or both). Just be mindful of what’s going into your drinks and of course, let your bartender know about your needs.

Last Call...

Those are my tips for gluten-free drinking at bars. My LAST tip is to go out with good friends/family who will advocate for you. I have friend’s who sometimes do better than me at making sure what I am ordering is safe. Sometimes it’s nice to have additional advocates by your side!

Also if you do happen to get glutened here are some tips for recovery. And make sure that you’re accessing support when recovering too, support is more powerful then you think!

Want more Cross-contact Guidance? Check out my Cross-Contact Workbook

Peanut Butter S’mores Fudge Bar (Low-FODMAP, Gluten-Free, Vegan)

Peanut Butter S’mores Fudge Bar (Low-FODMAP, Gluten-Free, Vegan)

These Peanut Butter S’mores Fudge Bars are the perfect dessert for anyone. Seriously, whether you are vegan, gluten-free, avoiding nightshades, or even trying to follow a low- FODMAP diet, these Peanut Butter S’mores Fudge Bars will not disappoint. Low-FODMAP diet? Say what? As a dietetic 

Gluten-Free Lifestyle Support – Why it’s important and ways to find it

Gluten-Free Lifestyle Support – Why it’s important and ways to find it

Gluten-Free Lifestyle Support – Why it’s important and ways to find it Whether you have non-celiac gluten sensitivity or you have been diagnosed with celiac disease (or another condition that requires living gluten-free), support is instrumental in staying sane. Why gluten-free Lifestyle support is important 

Top 5 Nightshade Free Pasta Sauces

Top 5 Nightshade Free Pasta Sauces

Top Nightshade Free Pasta Sauces - Tayler Silfverduk DTR - #nightshadefreepastasauce #pastasauce #nightshadefree #nightshade #nonightshades #gluten-freerecipe #pastasauce #butternutsquash #reciperoundup #AIP #celiaclifestyle #celiacliving #celiacdietitian #glutenfreedietitian #saucerecipe #nightshadesauces

When you’re avoiding nightshades suddenly it feels like an entire cuisine is off-limits. When chilli powder, paprika, and other nightshade spices seem to be in everything it can be tough to find safe sauces for your pasta (or anything). Not to mention when brands just put “spices” on their ingredients list, it can be frustrating. Not to fear, here are my Top Nightshade Free Pasta Sauces from my kitchen to yours!


5-Ingredient Nightshade Free Butternut Squash Pasta Sauce

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This 5-ingredient Nightshade Free Butternut Squash Pasta Sauce not only requires minimal ingredients but it packs tons of delicious flavor.

It is:

  • Creamy
  • Thick (you might say thicker than a snicker)
  • Sweet & Savory
  • Vegan, Gluten-Free, Nightshade Free

I have this recipe on my list of Top Nightshade Free Pasta Sauces because it’s gives a mac and cheese feel while also honoring the delicious flavor of butternut squash. Really, it’s easy to make, requires minimal ingredients, and honestly, it is my go to nightshade free pasta sauce.


Cashew Pumpkin Nightshade Free Pasta Sauce

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My Cashew Pumpkin Nightshade Free Pasta Sauce is out of this world.

It’s creamy, cheesy, full of flavor, and delicious. Not only that but it couldn’t be easier to make.

Excluding passive time (the time you’ll spend waiting for the cashews to soak), this recipe takes less than 10 minutes to make. You can’t beat that.

Not to mention that on top of being nightshade free, it’s also vegan and gluten-free.


Nomato Nightshade Free Pasta Sauce

A nightshade free faux tomato sauce developed by Nightshade Intolerant Michelle Hoover. It’s able to be used as pizza and pasta sauce. It’s absolutely delicious and is well worth a try!


Avocado Pasta Sauce

You totally don’t have to make this using a vitamix, any blender should suffice (I used my ninja). Avocado dressing though? Who wouldn’t want their pasta covered in filling and delicious healthy fats?

Also, no, avocado aren’t considered to be nightshades.


Easy Cauliflower Alfredo Sauce

Thought the whole cauliflower everything craze was over? You thought wrong and thank goodness for that because this cauliflower alfredo sauce is delicious. Note that to make this recipe nightshade free you need to omit the crushed red pepper flakes.


What recipe would you try first?