Categotry Archives: 5 Ingredients or less


Ch – ch – ch- changes…. and a recipe Cassava Flour Tortillas


cropped-Blog-header2-page0001-1-1.jpgI guess that tag line will only reach a certain number of people…haha….it’s from a song.  Not that this post has anything to do with the song itself, only in the fact that I’ve had a lot of changes.  I have been absentee this year for the most part because I’ve been sick.  I won’t go into all the details, but this has led to some dietary changes and I’m still trying to find my way.  I have some great new recipes to share once I’m able to pull it all together. Trying to navigate my new food regime has been a challenge while I’m feeling so bad already.  I’m working on being Paleo/SCD/AIP, I’m thinking it’s a process, I’m having a hard time making the switch.  I feel like I did when I went GF 7+ years ago, that does bring it’s own set of reassurances in that I made it to where I am now so I know I will make it through this too, it will just be a hard and trying time.  That being said here is the first of many great recipes to follow, I also made scones with this.


First a little about cassava versus tapioca.  Some people will say that they are the same.  The difference is that Cassava flour is the actual root that has be ground into flour as opposed to the tapioca which is just using the starch from the root.  You can read more about it here, if you’re interested.  So, this would be compliant with Whole 30 as well as Paleo since it is a “whole” food.


Here's my sandwich wrap with the finished tortilla.
Here’s my sandwich wrap with the cassava tortilla.

Cassava Flour Tortillas

This made 6 approximately 6 inch tortillas

3/4 cup cassava flour
1/4 teaspoon salt
2 Tablespoons oil (I used Extra Virgin Olive Oil)
1/3 + cup warm water

Heat cast iron skillet or griddle. I used a bit of coconut oil to rub pan on the first one but gave it up as I went along.

Combine cassava flour and salt, stir in oil and 1/3 cup water, stir to combine.  You want it to come together in a dough that is moist but not too wet.  You should be able to pick it up without it sticking to your hands too much.  Add water if need to get desired consistency.

Divide into six balls.  I used my tortilla press to flatten.  I cut two pieces of wax/parchment paper, one for top and one for bottom of press.  After pressing I picked up the piece with the tortilla on it and put it in the hot skillet, it was easy to peel off the wax paper when it was in the pan and made it not tear like it did when I tried to take it off before placing it in the pan.

Cook about 3 minutes per side.  I under-cooked a few of them so they were more chewy and less supple.  I think you could totally press them thinner and cook longer to make chips, though I haven’t tried this.

That’s it!  Isn’t that amazing? Super simple less than five ingredients and maybe 15-20 minutes start to finish.  This tasted as close to a gluten tortilla as I’ve tasted.  I used it for tacos and sandwich wraps so far.


Gluten Free Bacon Wrapped Chicken



This is a family favorite.  I could make this every week and my family would be happy.  It’s an easy recipe, a little effort in the wrapping but other than that quick and easy.

Oven: 400° F – prepare baking sheet cover with parchment or foil for easier clean up.
Grill: Heat grill to medium

1/4 cup brown sugar
1 teaspoon chili powder
1 teaspoon garlic powder
1 teaspoon salt
1/2 teaspoon pepper

Morton’s Nature Season (optional)

Chicken breasts  (I used about 10 tenderloins.  So if you use regular breasts maybe 4-5)
5-6 slices Bacon (I used turkey bacon.  I sliced each one lengthwise since the tenderloins were small.  If there’s a lot of overlapping the bacon doesn’t cook.  I’ve never used pork bacon, but I’m sure you could)


Combine brown sugar, chili powder, garlic powder, salt and pepper in a shallow dish.

Season chicken on both sides with Morton’s or salt and pepper

Wrap each breast with the bacon and roll in sugar mixture.

Cook in the oven 20-35 minutes depending on the size of the chicken breasts. Turn halfway through

On the grill cook about 7-10 per side.


Gluten Free Oopsie Bread


Have you ever heard of these?  I saw this on Pinterest.  Anytime I see “bread” with no flour I’m interested.  I don’t know if I messed up when I did it, but I didn’t think it meant that they’d run all over.  I will try this again, probably.  Maybe my egg whites should’ve been stiffer.  I don’t know. If you’ve tried it let me know how it worked for you.


3 eggs, separated
1/2 cup cream cheese (I used onion and chive whipped cream cheese)
pinch of salt
1/2 teaspoon baking powder


Preheat oven to 300 degrees F.
Prepare a cookie sheet with parchment paper, spray with cooking spray lightly.


Whip the egg whites into stiff peaks.

In a separate bowl beat together the eggs, cream cheese, salt and baking powder until smooth.

Fold the stiff egg whites into batter, try to keep the air in as much as possible.

I used an ice cream scoop to put on the cookie sheet.

Bake 25 minutes until golden brown.

Before baking.

Gluten Free Chocolate Dipped Stuffed Pretzels


sunbutter stuffed pretzels in chocolate


This is a no-recipe recipe.  I haven’t been able to eat peanut butter in years.  I’ve never really been a big fan of sun butter and I can’t eat tree nuts…..Well, I found these honey roasted sunflower kernels at my local Kroger.  One of the best things about these, besides being so tasty, is that their Allergen Statement is: This product is made in a nut free facility. No cross contamination with peanuts, soy nuts or tree nuts has occurred.  I decided that I would make them into seed butter.  With a food processor and a little oil these turn into a fabulous butter.

So for the ingredients:

Seed or nut butter of your choice
GF  pretzel twists (I get mine at Aldi)
Melted Chocolate (I used dark chocolate chips)

Cookie sheet with wax paper

Smear butter on one pretzel, press another atop it, dip in melted chocolate and place on prepared pan.  Chill in fridge if you’re in a hurry and I know I was.

That’s it!  So good.


Gluten Free Easy Chicken Parmesan Bake


This is another recipe that I picked for Kady to be able to make on her own.  I always go through the recipe before hand with her.  I decided to do it on the grill, but this was originally shown for the oven when I found and converted this recipe over here.

This is almost a five or less ingredient recipe…..almost.  Even though it has six ingredients I’m still going to include it with the 5 or less because it’s only one and it’s such and easy recipe.


6-8 boneless, skinless chicken breasts
24 oz pasta sauce

1/4 cup grated parmesan cheese
4-6 slices provolone cheese OR grated Italian cheese blend (this is what I used, I thought I had provolone but didn’t)

1/4 GF bread crumbs (I used plain chex cereal processed 1/2 cup of cereal to make crumbs)
2 teaspoons Italian seasoning

Morton’s Nature Seasoning OR salt and pepper

If you’re cooking on the grill fire it up.  I put mine on high to heat up and then lowered slightly when I put the dish on.  Alternately, preheat oven to 350 degrees F.

I used a cast iron skillet for the grill, which could be used in the oven too.  So, pick your dish accordingly.  If I was baking in the oven I’d use a 13X9 inch baking dish.

If I was using a baking dish I’d spray it with cooking spray or lightly oil it.

Place chicken in the dish season with Morton’s or salt/pepper.

Pour sauce over the chicken, it should cover it.

Top with shredded cheese and then the provolone or more shredded.

Mix the crumbs and Italian seasoning together and sprinkle over the top.

Bake 35-45 minutes.

Grill 20-30.  This will depend on the size of your chicken breasts.

Serve over pasta.




Gluten Free, Dairy Free Maple Dijon Chicken (Freezer to Crockpot)


Photo used from THE WORLD'S BEST CHICKEN from Rachel Schultz


1 1/2 # chicken breast (I used about 4 medium sized breasts – you could use thighs or legs if you wanted to)
6 oz dijon mustard
3 Tablespoons maple syrup (originally called for 1/3 cup, made with 1/4 cup, still a bit sweet so I will try it this way next time)
2 Tablespoons red wine vinegar
salt and pepper
Morton’s Nature Season
Rosemary (a couple sprigs fresh or 1-2 teaspoons dried)

1 gallon freezer bag – label with recipe and cook directions

Season chicken with seasoning put in freezer bag. Whisk mustard, syrup, vinegar together pour over chicken.  Add the rosemary.  Seal bag, squeeze out air and then massage the ingredients together so sauce gets all over the breasts.

You can cook this:

immediately in crockpot (Low 6-8 hours OR High 4-6)
in the oven 350 degrees 1-1 1/2 hours

Freeze and then thaw and cook according to crockpot directions


I keep forgetting to take a picture that’s why I haven’t posted this recipe.  Photo credit goes to Rachel Schulz.  By the way, mine didn’t look anything like this.  I cooked in crockpot and mine was very saucy.


Gluten Free Coconut Oatmeal Cookies


These cookies were inspired by a recipe I saw on pinterest.  I thought they looked delicious but would also be a recipe my daughter could make on her own.  I gave them a trial run to see if she’d be able to do it and she can, so this was a double win!


As you can see I dipped the bottom in chocolate. This was a later addition.  The cookies didn’t hold together as well as I would’ve like, so I thought I’d see if the chocolate would help with that.  It did, a bit.  They needed a longer baking time than I I did.  But, since it was my first time I went with the stated time.

Preheat oven to 325°  F
Line cookie sheets with parchment

1/2 cup melted or very soft coconut oil
1/3 cup sucanat (you can use regular sugar if you’d like)
1 egg, beaten

2 cups GF rolled oats
1 1/2 cups sweetened coconut flakes

Stir the coconut oil, sucanat and egg together.  Let sit til the sucanat melts.  10 minutes or so.

Stir in oats and coconut.

I used a 2 Tablespoon scoop to put these on the sheets, I lightly packed the scoop, dropped them on sheet and then I lightly pressed them down.

Bake 15-17 minutes.  You MUST leave them to cool on the sheets until completely cool, otherwise they will fall apart.


Optional stir ins (these obviously ruin the 5 or less status, but it’s worth it!!):  mini chocolate chips, nuts, seeds, dried fruit.

You can also melt chocolate and dip the bottoms after they have cooled if you like.


You can find other 5 ingredient or less recipes here.



Gluten Free Rosemary Lemon Chicken & Potatoes


I got the idea for this recipe from here.  It is super simple and comes together very easily.  It is almost a no-recipe recipe for me.  She’s a lot more precise at the original recipe than I am.

Rosemary Lemon Chicken
Rosemary Lemon Chicken


Chicken Breasts, boneless, skinless
Rosemary Sprigs (1/2-1 per chicken breast)
3-4 garlic cloves, chopped in big chunks
Potatoes (I used red) cut into quarters, lengthwise
1-2 (or more, if you like) lemons, sliced
Olive Oil
Salt & Pepper

Preheat oven to 425°.

In a 9X13 baking dish put down 1/2 the slices of lemon, 1/2 rosemary sprigs and 1/2 chopped garlic.  Salt and pepper your chicken breasts on both sides and place on top of lemon, rosemary and garlic.  Top with remaining lemon, rosemary and garlic.  Season potatoes and place those around and on top of chicken.  Drizzle olive oil on all of it.  Bake 30-60 minutes, until chicken and potatoes are cooked.  Cooking times will depend on how thick your chicken is and how much you cook.  Once cooked, cover/tent with foil and let sit for about 5 minutes.

Serve with salad or a side vegetable.


Chocolates (Gluten Free/Grain Free/Dairy Free/Refined Sugar Free)


Homemade Chocolates
Homemade Chocolates

These are super simple and delicious!  Maybe a bit too easy….you can whip up a batch in less than 10 min and be eating them about 5-10 minutes after that.  Seriously.

I use these molds or these molds for filled chocolates to make them, but you could use ice cube trays or even a wax paper lined cookie sheet (you want it to fit in freezer though).  I set my mold on a cutting board or the like so that I can stick it in freezer easily.

2/3 cup coconut oil
1/3 cup 100% pure maple syrup
pinch of salt1/2 cup cocoa powder

Melt the coconut oil and syrup.  I do this on the stove top.  Then add cocoa powder and salt, stir well.  Make sure it’s mixed together well.

Fill your molds.  Stir mixture before filling each cavity, otherwise the mixture may separate and your chocolates won’t turn out.

Filling Homemade Chocolate Molds
Filling Homemade Chocolate Molds










If you want to have filled chocolates you fill your mold about 1/3 full, freeze for 5 minutes, add filling and top with more chocolate.  I’ve filled mine with DF “caramel”  (I still need to add the recipe) and with toasted coconut butter, which tastes a little like peanut butter to me, but then I have been off peanuts for about 6 years…. you could also use regular caramel, peanut butter or whatever!!

You could also use this to make your own chocolate covered ice cream bars or use as magic shell.

The two downfalls: 1. are they are so good you might make yourself sick eating them and you do have to keep them in the freezer.  2. Since they are made with coconut oil (liquifies at above 76°) you have to keep in fridge or freezer.

I’d love to hear about and see pictures if you decide to give these a go!


Inside of toasted coconut butter filled chocolate
Inside of toasted coconut butter filled chocolate




Dairy Free Sour Cream


I found this online somewhere and my son has taken to it with ease.  Super simple recipe


1 can full fat canned coconut milk, chilled not shaken

2 Tablespoons white vinegar


Put the cream from the can and put in a bowl and pour off the liquid.  You can save this to use in smoothies.  Stir in the vinegar, till fully incorporated.  Store in fridge.

That is all.


Dairy Free Sour Cream

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