Free Recipes


All recipes from No Wheat No Dairy No Problem are my own creations – and my intellectual property, all rights reserved and registered with the United States Copyright Office. Please do not publish or use my recipes/work without my permission or use it for any other reason than personal consumption.




Read my article on Gluten-free Alcohol and check on safe brands on, heres my Cliff Notes! Read my previous post on using activated charcoal and specific enzymes when eating and drinking out! Have fun, enjoy and be safe! UBER!

Gluten-free Beer(not gluten low or removed): Glutenburg, Redbridge, Greens(love the IPA)

French Champagne: safe but high in yeast, may favorite

Natural Wine is best-nothing added nothing removed! Or Green Fin at Trader Joe’s is organic and not added sulfites

Tieton Cider, various flavors, I love the Apricot the best, made from apples

Vodka: Potato or Corn only!

Pisco: Peruvian or Chilean Alcohol made from sugar cane

Rum: white or regular is fine, be careful with spiced or dark

Distilled Spirits made from Grapes & Brandy & Cognac are all safe

Safe: Grand Marnier, Kahlua, St Germaine Elderflower, Chambord, Frangelico, Port, Sherry

NOT GLUTEN-FREE: Gin, Whiskey, Bourbon, Many liquors/dessert drinks also contain lots of sugar and some have dairy like Bailey’s, many beers, anything made from grain(barley, rye, wheat), Bitters often contain gluten!

Simpler is better with alcohol. Drink a big glass of bottled water before and after a drink and you will feel better!



This is a refreshing and delicious Cuban drink that is made with lime, mint and rum.

Yields: 1 drink

6 ounces fresh lime juice

1 Tablespoon light coconut nectar or simple syrup

10 fresh mint leaves, washed

2 ounces white rum, optional

sparkling water


Wash limes with vegetable wash and rinse well. Squeeze limes in a measuring cup. Remove any seeds with a fork. Pour lime juice into a tall glass. Add mint leaves and muddle (crush with a muddle or wooden spoon) to release essential oils from the mint. Stir in coconut nectar. Fill glass with ice. Pour rum in and fill with sparkling water. You can omit the rum for a refreshing alcohol free drink. Enjoy with or without rum. Cheers!

Citrus juice can erode the enamel of teeth, so just brush after drinking this wonderful drink!


There is no comparison between a fresh squeezed Margarita and that yellow stuff in a bottle! The taste of sweet orange and sour lemon and lime coupled with tequila makes a satisfying cocktail!

Yields: 1 drink

1 shot gold tequila

1 shot Cointreau or Grand Mariner

juice of ½ orange

juice of 1 lime

juice of ½ lemon

kosher salt for rim, optional

ice cubes

Cut a wedge of citrus and run it along the rim of the glass and dip the rim into kosher salt. Measure all ingredients, except ice, into a cocktail shaker or glass, add ice cubes shake or stir.

Citrus juice can erode the enamel of teeth, so just brush after drinking this wonderful drink!

Cheers! Don’t Drink and Drive! UBER! or Sleep over!


Spicy Herb Roasted Nuts

Yields: 6 cups

Preheat oven to 300 degrees


1 ½ cups almonds, raw

1 ½ cups walnut halves, raw

1-cup hazelnuts

1 cup pecan halves

1-cup cashews, raw

½ cup real maple syrup

¼ teaspoon cayenne

1-½ teaspoons chopped fresh oregano leaves

1-½ teaspoons chopped fresh sage leaves

1-½ teaspoons chopped fresh thyme leaves

1-½ teaspoons chopped fresh rosemary leaves

1-½ teaspoons chopped fresh savory leaves

1-½ teaspoons chopped fresh marjoram leaves

3 tablespoons extra virgin olive oil

1 teaspoon kosher or sea salt


Note: use the nuts & herbs you like, and omit the rest!

Mix all ingredients and sprinkle them with salt.  Oil a baking sheet and put nuts in a single layer. Bake approximately 45 minutes, until golden brown under the skin. Stir occasionally while baking until all liquid evaporates. Let cool. Taste and add more salt if needed.

These make a great snack without filling up. Put them into a clear cellophane bag and tie with a pretty ribbon for a lovely gift.  They’re also very good over salad. Enjoy!!!

Crab Cakes

This takes me back to the crab shacks along the Atlantic seashore, and I can almost smell the ocean and feel the warm breeze on my face when I eat them! Keeping them simple is the secret.

Yields: approximately 12 cakes

3 Tablespoons organic mayonnaise or Veganaise, no preservatives please

1 lg. organic pasture-raised egg

1 Tablespoon Gluten-free Worcestershire sauce

1 teaspoon Old Bay seasoning

¼ teaspoon freshly ground black pepper

1 teaspoon raw honey

1 teaspoon GF Dijon mustard, no preservatives please

1 teaspoon GF Tabasco or hot sauce

zest and juice of 1 washed lemon

1/3 cup flat leaf parsley, chopped

1 pound lump crabmeat, cleaned

3 slices gluten-free bread, ½ inch dice or 3 cups cubed cornbread

Grapeseed or Avocado oil-for frying, about 2 cups or to fill halfway up frying pan*

2 lemons, washed and cut into 6 wedges each

In a large bowl, combine all wet ingredients, except egg and peanut oil, and whisk until smooth. Taste and adjust seasoning to your taste. Whisk in egg. Add parsley, crabmeat and bread, stir gently by folding with a wooden spoon from the middle to the edges. Cover and refrigerate for 1 hour. Make 12 equal sized round patties about 4 inches wide and ¾ inch thick-can use a measuring cup for this or a large ice cream scooper. Place on a baking sheet and set next to the frying pan. Pour oil into a cast iron frying pan or a deep frying pan with a thick bottom. Attach a thermometer to the side of the pan with the end just above the bottom. Heat the oil to 360 degrees over high heat. Using a spatula, gently slide four of them into the hot oil. Be careful, it will splatter. Adjust heat to keep oil at 350 degrees. Cook 3-4 minutes on each side until brown, but not burned. Turn only once by using a spatula underneath and a large spoon on the top of the cake and gently turn it over. Drain on a baking sheet lined with paper towels. Keep the baking sheet in the oven on the lowest temperature to keep them warm. *Can be baked at 375 for approximately 30 minutes instead of frying, but will not be as crispy. Serve immediately with a wedge of lemon. A green salad and a glass of white wine or champagne is a very nice compliment to these delicious crab cakes! Also good over a Caesar Salad (see index). Refrigerate any leftovers and reheat in a 375 degree oven for 10 minutes or until hot.

Oven “Fried” Chicken

This is a low fat and less messy version of fried chicken! The crust is thinner, but still crispy and delicious! Brining the chicken for 2-48 hours prior to cooking makes it very moist and flavorful so, start 1-2 days ahead.

Yields: 1 chicken cut up

1 Chicken, organic and free range, cut up with bones

Brine (see index)

juice of 1 lemon

4 cups gluten-free and/or paleo flour(oat or tiger nut or coconut or almond)

4 Tablespoons poultry seasoning or Herbs d’ Provence or Italian dried seasoning or a dry rub

kosher or sea salt/black pepper, freshly ground

extra virgin olive oil or grapeseed oil, approximately 1/3 cup

If you buy kosher chicken you can skip the brine. Otherwise, prepare the brine and soak the chicken 2-48 hours in the refrigerator. This will make the chicken much more flavorful, tender and moist.

Preheat oven to 375 degrees. Remove chicken from brine and place on a baking sheet. Discard brine down the kitchen sink and wash everything very well with hot water and soap to kill the bacteria from the raw chicken. Wash lemon, cut in half and squeeze juice over chicken evenly. Let the lemon juice marinate the chicken for 5 minutes. Put the flour into a large plastic zip bag. Sprinkle the chicken evenly with 4 Tablespoons of seasoning, salt and pepper. Place in the flour, seal the bag tightly and shake until well coated. Place chicken onto a baking sheet without them touching each other and drizzle extra virgin olive oil or grapeseed oil over them until they are lightly coated and all the flour is covered, but not so much that it is sitting in a puddle of oil. Bake immediately for 30-45 minutes or until internal temperature is 165 degrees when thermometer is inserted into the middle of the piece of chicken. Note: the smaller pieces will cook faster so, start to check them at 30 minutes and remove pieces when they are done. You may need to leave the thighs and breasts in longer than the drumsticks and wings. Serve with mashed potatoes (see index) or baked potatoes and a salad or green vegetable! If you are in a Southern mood, serve with sautéed kale (see index), candied sweet potatoes (see index) and cornbread (see index). Mmm, mmm, finger licking good!


Lentil and Nut Loaf

So moist and flavorful, that the non-turkey eaters and Vegans will love this instead of Turkey!

Yields: 1 (9×5) loaf

8 oz. dried lentils (brown or green) or 1 box cooked lentils(Trader Joes)

1 lg. yellow or sweet onion, diced

4 cloves garlic, pressed

1 TBSP. extra virgin olive oil

2 cups raw organic walnuts or pecans, ground

2 cups cooked organic brown rice(can substitute quinoa or millet or black rice or red rice)

2 TBSP. gluten-free teriyaki sauce or 2 tsp. Worcestershire sauce

1/4 cup chopped Italian flat parsley and or cilantro

1 tsp. organic dried thyme

2 organic cage-free eggs or 2 TBSP. chia seeds or flax seeds, ground+6TBSP. filtered water

1/2 organic ripe banana, mashed or 1/4 cup sautéed mushrooms, pureed*

Himalayan salt and pepper to taste

1/4 tsp. allspice, ground

spicy: add 1/4 tsp. Jamaican Jerk

Look though lentils and remove any small stones and rinse lentils.  Put lentils in a glass bowl and, fill cover with filtered water 2 inches above lentils; stir, cover and refrigerate for 3 hours.

Drain Lentils, cover with cold water. Bring Lentils to boil, and simmer over low heat about 20 minutes or until soft

Cook Quinoa or rice or whatever starch you choose according to package directions.

3. Preheat oven to 350 degrees.

Measure out and chop all ingredients and set aside.

Sauté onions in extra virgin olive oil  until translucent, add garlic sauté until golden brown, and put into a large mixing bowl, set aside to cool.

In a food processor, puree all ingredients except rice and lentils.

Drain lentils, mix in with the rest of the ingredients in a large bowl.

Press lentil mixture into a greased 9×5 loaf pan, and put on a cookie sheet or in muffin tins for individual servings especially great for kids, just reduce cooking time to 40 minutes.

Bake on the middle shelf of the oven for 1 hour.

Serve and enjoy.


Fig Balsamic Salad

(You can adjust amount of servings)


Vinaigrette – yields 1 ½ cups

½ cup lulu fig balsamic vinegar

1 cup mild extra virgin olive oil* or grape seed, or avocado oil or walnut oil

Salt and pepper to taste

Optional: fresh chopped basil, parsley


Washed, dried greens of your choice

Firm fuyu persimmons, sliced

Toasted walnuts or pecans*

Optional: crumbled cashew or almond cheese, I love Miyoko’s and Kite Hill. If you do choose dairy, then I highly recommend a raw grass-fed aged cheese for the easiest digestibility. 


Put all ingredients for vinaigrette into a clean jar and shake or put all ingredients except oil into a food processor, and mix.

While processor is running, slowly pour oil in, and mix until it is emulsified.

Taste, season with salt and pepper and herbs if you like.

Pour a small amount of dressing into a large salad bowl. Add greens and toss. Place greens onto individual plates, or onto a serving platter. Top with slices of persimmon, toasted nuts, and cheese. Finish with fresh ground pepper. Serve immediately

No Oats Porridge

This is packed with protein and nutrition without any grains!

1 large green organic apple
1/2 cup organic berries
2 cups organic coconut milk(no gums, preservatives) or nut cream or seed cream 1/2 cup raw pecans or walnuts or seeds(pumpkin or sunflower)
1/2 tsp. gluten-free vanilla extract or almond extract
1/16 Himalayan salt or sea salt or Real salt

1/4 tsp. ground organic cinnamon or cardamom

1.Soak nuts 2 hours, drain, rinse well and drain.
2.Wash all fruit.
3.Put everything into a blender and blend on high until it is the consistency you desire. I like it a little bit chunky

for texture.
4.Taste and adjust thickness and flavor to your liking.




A healthy dairy-free alternative to milk. Substitute equal parts of nut or seed milk in all your recipes that call for milk.

1 cup raw organic nuts (cashew, almonds or pecans or sunflower seeds, tiger nuts), soaked or brazil, macadamia or hazelnuts(no soaking needed) 3-4 cups filtered water, ice cold or refrigerated
1 vanilla bean(seeds only), scraped, optional

liquid stevia to taste, optional, 4 drops to 6 drops
1 TBSP. Coconut oil or coconut butter, refined for no coconut flavor or virgin w/coconut flavor

1 tsp. Non-GMO lecithin(sunflower or soy), powdered or granules, optional but is an emulsifier

1. Soak nuts according to chart below. Place nuts in a glass jar and cover

with filtered water and refrigerate to make them more digestible. Hazelnuts, Brazil nuts and Macadamia nuts do not need to be soaked because they do not have an enzyme inhibitor.

2. Drain and rinse nuts.
3. Place nuts and filtered ice water in blender. Pulse on low until the water

turns white, and nuts are small chunks. If you over mix the nuts and they are too fine, the milk will not be smooth.

If you are making Hazelnuts, Brazil or Macadamia nut milk, blend on high for 1-2 minutes until really smooth and creamy.
4. Drain through fine strainer(nut milk bag) or cheesecloth and squeeze

out extra liquid. Save nuts for hummus or sprinkle on cereal or salad. Freeze in a freezer bag and save up nuts to make a raw cake. Cashew and Macadamia and hemp do not need straining.

5.Add vanilla bean seeds and sweetener to taste if desired, and blend. 6. The milk will keep in a refrigerator at 38 degrees for 5-7 days. Place a

sticker with a best before date on the container. I like to keep it in a glass pitcher or glass mason jar. Use in place of milk in any recipe, eat with cereal or make a smoothie by adding fresh or frozen organic fruit!

*Soaking Times: Nuts contain an enzyme inhibitor, and with soaking they become more digestible.
Tiger Nuts(tuber not a nut!) 48 hours in refrigerator
Almonds 12 hours-24 hours

Pumpkin seeds 4 hours

2 hours: Cashews Walnuts and Pecans
Hazelnuts, Brazil, Macadamia

Hemp-no soaking required Sunflower seeds


Let food be thy medicine and medicine be thy food” Hippocrates

You can order No Wheat No Dairy No Problem Cookbook on this website for 150 more recipes! Makes a great gift!



11 thoughts on “Free Recipes

  1. hi…im looking for dairy free and also cane sugar free recipes for my one year old daughter as she has an intolorance to both…cheers

    • Hi Kim,

      You can use my cookbook when she starts eating solid foods. Until then I would buy a good baby food cookbook or just make organic pureed vegetables for her. If she has a lot of food allergies, I urge you to get her under the care of a good Naturopathic Doctor who has a 4 year degree in it. If you are from Australia contact Dr. Rodney Ford in New Zealand. He is the best and a leading expert on gluten and food allergies.

  2. I thought eating gluten free meant no flour or anything with wheat/gluten, but your chili recipe has flour and also beer in it which both contain wheat/gluten??

  3. Hi Lauren,
    Mu husband and I met you and bought your book at the Campbell Farmers Mkt. this past Sunday.
    Since we’re fast approaching Thanksgiving day I’m wondering if you have a recipe for gluten free stuffing that’s worth making. In fact, any Thanksgiving dish recipes would be appreciated.
    Thanks, Kathleen

    • Kathleen,
      Yes, there are two stuffing recipes in my cookbook-cornbread or regular that can be made with Gluten free bread-see pages110, 117. I made the cornbread stuffing in a cooking class I taught yesterday and everyone loved it. This week I will be posting a guide for menu planning for Thanksgiving so everyone can enjoy the holiday without being overwhelmed or overworked on T-day! Enjoy and Happy Thanksgiving, Lauren Hoover

  4. Hello,
    These recipes look wonderful! I am very allergic to dairy also can not eat wheat/gluten so I’m always looking for alternatives that won’t leave me unsatisfied. I am so happy to find your website. I will be getting the book for sure! My question to you is, do you have a newsletter to subscribe to for info and more recipes??? One that can be emailed regularly? Just wondering… Thank you for bringing hope to us allergy folk!

    • Dear Izabella,

      Thank you for the positive feedback. My mission is to help. You can come onto my blogsite and click on orange button subscribe in a reader. Or email me and request that I add you to my data base. I send out weekly emails of updates. I post a new article and recipe of the week once per week. Enjoy the cookbook and let us know how you are enjoying it. In the meantime, come onto the blog and get the Pumpkin Cheesecake with Gingersnap Crust-this week. P.S. I do remove the recipe of the week each week, so get it while it is up. Be Well, Lauren

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