7 Gluten Free Recipe Substitutions (Plus Free Recipe!)

Can you still be gluten-free and enjoy nutritious food? Absolutely, and I’m going to prove it to you with a simple salad recipe you’re going to love!

This recipe calls for the grain orzo pasta, which is contains gluten. No problem! Substitute the orzo with a gluten-free grain. You can do this with so many recipes.

Here are some easy wheat-product substitutions that you can use in your gluten-free cooking:

Quinoa: Use it as a substitute for rice. It’s high in protein, minerals, and essential fatty acids.

Rice: Speaking of rice, if you’re going to use it, choose gluten-free brown or wild rice which are high in fiber, B vitamins, iron, selenium, and manganese.

Buckwheat: This hearty grain (which is not actually a wheat despite its name) provides minerals, antioxidants, dietary and soluble fiber, and minerals. Buckwheat pancakes anyone?

Amaranth: Use it to thicken stews, sauces, and soups. It’s high in iron, protein, calcium, magnesium, and lysine, and it’s a lower carb choice than most other gluten-free grains.

Teff: Teff is another great substitute for rice or quinoa. It’s high in protein, iron, and calcium.

Oats: While oats are gluten-free, they are very often contaminated with wheat during processing, so be careful with this substitution. Make sure you only buy oats in packaging that is clearly labeled “Gluten-Free” to be sure you’re not using a contaminated product. Oats are very high in dietary fiber, so it’s worth the effort to find pure oats for your cooking!

Gluten-Free and Nutritious Salad Recipe

When I came across this recipe, all I could think about was fresh, simple, do-able, and nutrient-dense! There isn’t much more to say except you, your family, and your guests will love it!


Makes 12 Servings

Pine Arugula Lemon Orzo Salad


For the Salad

1.5 pounds orzo pasta

1/4 cup of olive oil

3 cups of arugula (about 4.5 ounces)

3 cups grape tomatoes, cut in half

1 cup shredded ricotta salata or parmesan cheese

18 fresh basil leaves, torn

1/3 cup toasted pine nuts

1/4 cup chopped green onions, white and green parts

For the Dressing

1/2 cup olive oil

1/4 cup fresh lemon juice

1 generous tablespoon lemon zest

1 garlic clove, grated

1 teaspoon sea salt

1/2 teaspoon pepper

1/4 teaspoon granulated sugar


  1. Cook pasta according to instructions. Drain and spread out on a cookie sheet. Drizzle with olive oil and let cool.
  2. Combine the ingredients for the Dressing (olive oil, lemon juice, lemon zest, grated garlic clove, salt, pepper, and sugar) and whisk until completely incorporated.
  3. You can do the above two steps ahead of time and store each item separately, in airtight containers, in the refrigerator overnight. Just prior to serving (and up to several hours ahead of time), mix the salad dressing with the pasta, and then, throw in the arugula, tomatoes, ricotta salata or parmesan cheese, basil leaves, toasted pine nuts and green onions.

I like to add extra greens to my salads (arugula, spinach, or kale) for added nutrition. Accompany this salad with delicious grilled chicken, fish, or steak and you have a gluten-free, nutritious, and yummy meal.

That’s all there is to it! See how easy it can be to eat gluten-free and still enjoy nutritious food?

The Ugly Truth about Fat Free and Low Fat Foods (and a Delicious Treat Recipe)

Fat free, low fat, low calorie, and diet all sound like great terms, right? Choose the fat free option, and you’re making a better decision for your health. Wrong.

Most people don’t know that when a company puts a fat free or low fat label on a food package, they might be taking some of the fat out but they’re replacing it with something that could be even worse! Most likely, they’re adding preservatives like sugar instead.

What’s the benefit of fat free if the fat is replaced with something else that is as bad or worse like sugar?

You guessed it! There is no benefit. In fact, you might be doing more harm to your body than good.

The Myth of Fat Free and Low Fat

When you take the fat out of a food, you lose the flavor, and when you lose the flavor, companies lose money. Who’s going to buy cookies (or any food for that matter) with no flavor? The answer is no one, and if no one buys, the company makes no money and goes out of business. They have to make sure people keep buying, so they put in additives, flavoring, and loads of sugar.

And guess what happens next?

Loads of sugar causes consumers to want more. That’s because our bodies crave more sugar once we get started. It’s a vicious cycle that keeps companies in business. Once the consumer wants more sugar, they buy more unhealthy foods. The manufacturer sells more products, and all of the owners and stockholders are happy. In the meantime, consumers are suffering from weight gain, inflammation, and disease.

Stay away from Fat Free and Low Fat

My message to you is very simple. Stay away from fat free and low fat. Don’t be tempted by those package labels. Fat free and low fat do not equal healthy. They’re not a better choice!

Remember, fat free and low fat foods are filled with sugar, which drives us toward our cravings and tricks us into eating more and more. Ironically, fat free and low fat foods that are chock full sugar actually make us fatter because sugar converts directly into fat in our bodies!


Sugar Makes You Sick!

Think of sugar as a direct avenue into your fat cells causing those awful symptoms of bloat, weight gain, and those crazy mood swings! Don’t believe me? Here are some sugar facts:

  • Fat free mayonnaise is 23% sugar while whole egg mayonnaise is just 2.2% sugar.
  • Low fat yogurt is 15% sugar while full fat yogurt is just 4.7% sugar.
  • Barbecue sauce is a whopping 54% sugar. Mustard is less than 1% sugar.

Any product with more than 4.7% sugar includes added sugar. If you purchase foods that include less than 4.7% sugar, it’s natural, and that’s the better choice.

Read the Labels

Now that you know the ugly truth about fat free and low fat, you need to start reading labels before you purchase packaged foods. Label reading is key when it comes to making a decision of whether I’ll ingest foods or not!

Start by knowing some of the keywords you should look for and avoid purchasing foods that include these ingredients:

  • Corn syrup
  • High fructose corn syrup
  • Evaporated cane juice
  • Fruit pulp
  • Fruit puree
  • Fruit juice or fruit juice concentrate
  • Blackstrap molasses
  • Diastase
  • Treacle
  • Sorghum syrup

What do these ingredients have in common? They’re all unnatural forms of added sugar, and you’re likely to find them on the labels of fat free and low fat foods.

And beware—just because a label says “natural flavoring” doesn’t mean a thing. When “natural” is followed by “flavoring,” there is nothing natural about it at all!

3 Simple Tips to Eat Fat Free and Low Fat Naturally

My go-to practice for eating Simple Clean and Whole is this: NO FAT FREE OR LOW FAT. Here are three tips to help you do it, too:

  • Only eat foods with seven ingredients or fewer.
  • At least 80% of the foods you eat should come from healthy soil, sun, and water.
  • Stay on the perimeter of your supermarket for at least 80% of your food shopping as that’s where meats, produce, and dairy items are found. The other aisles are filled with boxed and other packaged foods.

Once you start to take sugar out of your daily life, your taste buds will shift, and I promise you’ll find the pure joy in the natural sugar that comes from fresh fruit!

A Delicious, Sweet Treat Recipe with Nothing from a Box

Speaking of sweet and natural sugar, I want to share a delicious recipe with you from Heather Cox at EatRealFoodNYC.com for Baked Cherries with Chocolate, Coconut and Almond Crumble. It’s so good!

Heather is also the owner of the Treehouse Retreats in East Hampton, NY where I’m hosting A Day in the Life of YOUR Truth Retreat in July. The retreat is already sold out, but stay tuned because I’ll offer more retreats in the near future. Be sure to follow the Simple Clean and Whole Facebook Page so you don’t miss anything!

Baked Cherries with a Chocolate, Coconut and Almond Crumble

(serves 2)

4 cups of frozen cherries

1 big tablespoon of cacao powder

1 cup of shredded coconut (I use unsweetened)

1 cup of raw almonds (you can use oats if you want to keep it nut-free)

1-2 tablespoons of honey

2 tablespoons of coconut oil

Dash of vanilla

Pinch of sea salt

  1. Preheat oven to 400F (200C).
  2. Arrange the cherries in 4 small ramekins and place in oven for about 15 minutes.
  3. Throw the nuts into a food processor and pulse until chopped but still crunchy.
  4. Add to a bowl with the cacao powder and coconut and mix together.
  5. Melt the honey and coconut oil over low heat until mixed. Pour into the dry ingredients and mix together.
  6. Pull the cherries out of the oven and evenly spread the mixture on top.
  7. Return to the oven and bake for another 10 minutes or until the top is crispy.
  8. Serve with a dollop of coconut cream or goat cheese.

That’s all there is to it! In less than 30 minutes, you’ll have a yummy treat without all of the

You NEED to hear this.

Ok, I am cutting right to the chase….

I will be offering a FREE LIVE 45 minute phone call

The phone call will be recorded if you can’t make the live one.

In my last post I wrote about, “What we Resist will Persist.” I was so happy to hear from so many of you as this phrase really resonated.

There has been something I have been noticing as a common thread throughout my coaching practice.

That is “Undelivered Communication.”

Undelivered Communication happens in many relationships that we hold near and dear to us. It has become a common theme for us to hold back our feelings, thoughts, and even appreciation for others in fear of rejection or judgment. This is where the idea of “people pleasing” comes in. Instead of taking care of our own individual needs & speaking out, we skip the topic of communication so we can avoid conflict. Conflict equals discomfort and we all know how being comfortable makes us happy!!!

What we Resist will Persist!! If we resist communication, conflict will persist….

My motto is, ”when you are communicating with others you are communicating with yourself.”

Undelivered Communication is the #1 cause of the breakdown of relationships though assumptions, judgments and negative thought patterns. Not only does it deteriorate relationships, it breeds anger, shame and blame. My belief is that if it scares you, or causes you discomfort…your best bet is to deliver the communication in a clear, direct, neutral and non blaming way.

Why deliver communication?

Because this is where your TRUTH lies. It is the deepest root we posses. Delivering communication is the water that feeds the root of who you are, your integrity, and your underlying TRUTH.

If you feel that it is time that you take responsibility for taking care of yourself in a clear, direct, neutral and non blaming way…you are going to LOVE this phone call.

We will be going over some of my most mind blowing teachings from some of my brilliant, amazing teachers.

I will be delivering communication that you won’t want to miss, and honestly I always love to share with a like-minded community!

Simple Clean and Whole believes that we all need to move deeper into our own journey to pave the way for awareness!