21 Gluten Free, Dairy Free, Soy Free and Nightshade Free Vegetable Recipes

Gluten Free, Dairy Free, Soy Free and Nightshade Free Vegetable Recipes

All vegetables and all fruits are gluten free and dairy free.

….but not all vegetables are nightshade free and soy free.

Soy vegetables to avoid:

• Edamame beans (soybeans)

Nightshade Vegetables to Avoid:

• Bell pepper

• Catsup/ketchup (a byproduct)

• Cayenne pepper (byproduct)

• Chili and Taco Seasoning packets (byproduct)

• Chili powder (byproduct)

• Chinese five spice (byproduct)

• Crushed red pepper (byproduct)

• Eggplant

• Hot peppers

• Hot sauce (byproduct)

• Paprika (byproduct)

• Pepperoncini

• Pimento

• Red potatoes

• Steak Seasoning (byproduct)

• Tomatillos

• Tomatoes

• White potatoes (for example russet and Idaho)

FAQ about nightshades: The following are NOT nightshades and are okay to eat:

• Black Pepper

• Cumin

• Onions

• Sweet Potatoes, Yams and White Sweet Potatoes

1. ACORN SQUASH

• 4 Acorn Squash

• 4 tablespoons melted dairy free butter

• 4 tablespoons pure maple syrup

• Olive oil

• Salt and pepper

Preheat oven to 350

Cut the squash in half through the stem. Remove the seeds.

Place the squash, cut side up on a baking sheet. Salt and pepper each squash.

Spread butter and the pure maple syrup on each squash.

Bake about 45-50 minutes until tender.

2. OVEN ROASTED ASPARAGUS

• One pound fresh asparagus

• ¼ cup oil

• 1 teaspoon salt

• 1 teaspoon lemon pepper

Toss asparagus with oil, salt and pepper.

Spread onto a baking sheet.

Bake in a 425 degree oven about 15 minutes until tender and golden brown. It’s important to not crowd the asparagus. Use two baking sheets if you need to.

3. BRUSSELS SPROUTS

I have used fresh and frozen brussels sprouts and they both work just fine.

Toss the brussels sprouts with oil, salt and pepper. Straight out of the freezer if using frozen, cut in half and toss.

Preheat oven to 400 degrees. Spread brussels sprouts onto a baking sheet. Do not overcrowd. Us two baking sheets if necessary.

Bake until golden brown and tender.

Spritz with balsamic vinegar before serving.

If you aren’t sure about the vinegar (lemon juice is a find substitute), just spritz one or two, try it and then decide.

4. BUTTERNUT SQUASH

• 2 medium size butternut squash

• 8 tablespoons dairy free butter or cooking oil

• ¼ cup brown sugar

• 1.5 teaspoons salt

• ½ teaspoon black pepper

Preheat oven to 400

Remove both ends of the squash and discard.

Peel, cut lengthwise and remove the seeds.

Then cut into bite size pieces.

Toss squash in a bowl with melted butter or oil, sugar, salt and pepper. Spread onto a baking sheet.

Bake about 55 minutes, turning halfway through baking.

5. CAULIFLOWER MEDLEY

• 1 head of fresh cauliflower, chopped to small bite size pieces

• 2 large carrots, peeled and chopped

• 2 stalks of celery, chopped

• 1 package baby bella mushrooms

• 1 small onion, chopped

• 4 tablespoons cooking oil

• 2 tablespoons rosemary

• 1 teaspoons ground sage

• 1 teaspoon salt

• 1 teaspoon black pepper

• ½ cup chicken broth

Add oil to a skillet and sauté the onion, carrot, and celery until just soft.

Add the cauliflower and the mushrooms, and all of the seasonings to the skillet.

Add broth and allow to simmer until the broth has cooked down. Stir often.

6. BROWN SUGAR GLAZED CARROTS

• 16 ounce bag carrots (your choice of whole, baby, or pre-cut sticks)

• 2 tablespoon dairy free butter or oil. Avocado oil works nice in this dish

• 1 cup chicken broth or water

• Salt to taste (start with ½ teaspoon)

• ½ teaspoon black or white pepper

Using a saucepan, combine the carrots, butter or oil, sugar and the water. Stir to blend well.

Bring to a boil.

Reduce heat to med/low leaving uncovered and allow to simmer about 20 minutes or until the carrots are tender.

The liquid should cook down so stay near to avoid burning. Add small amounts of water if needed while cooking.

That’s it! Serve hot. When you place the carrots in a serving dish, take the time to have all of the carrots the same direction for a nice presentation.

7. ROASTED CARROTS

• 1 pound raw carrots (cut the larger carrots lengthwise)

• 4 tablespoons oil

• 1.5 teaspoons salt

• ½ teaspoon black pepper

• 2 tablespoons minced parsley

Preheat oven to 400 degrees.

Cut each carrot in half with a diagonal cut, two cuts on longer carrots. Each piece should be about 2 inches long.

Toss carrots in a bowl with oil, salt and pepper.

Spread the carrots onto a baking sheet. Make sure not to crowd. Use two baking sheets if necessary.

Bake about 20 minutes or until tender and starting to brown.

Toss the carrots with parsley before serving.

8. CUCUMBER ONION SALAD

• 2 cucumbers, peeled and sliced

• 1 red onion, sliced on the vein (cut the onion in half. Lay each half on the onions flat side. Slice along the green vein for half-moon shaped pieces.

• 1 tablespoon white wine vinegar

• 1 teaspoon sugar

• 1 tablespoon water

• Salt and Pepper

Combine all in a glass dish. Cover tightly and keep chilled until time to serve.

Tip: combine the vinegar, water, sugar, salt and pepper in a jar first so you can shake it and it combines well. Then toss with the cucumber and onions.

9. GREENS COUNTRY STYLE

• 1.5 pounds fresh collard greens, turnip greens or chard

• 6 slices crispy cooked bacon and save the bacon fat drippings

• One ham hock

• 1 cup diced onion

• 32 ounces chicken broth

• 4 cloves minced garlic

• 1/3 cup Apple cider Vinegar

• Salt and black pepper

Once the bacon is cooked remove it from the skillet and add the onions to the skillet.

Brown the onion until soft.

Crumble the crisp bacon.

Combine the bacon, onion, ham hock, garlic, broth, greens, vinegar and seasonings to a large stock pot.

Cover and cook on med/low about 2 hours stirring on occasion.

10. GREEN BEAN CASSEROLE

• 28oz can or equivalent cooked green beans

• Cream of Mushroom Soup

Ingredients:

• ¼ c. dairy free butter
• 1 cup diced fresh mushrooms
• ¼ c. diced yellow onion
• 2 diced garlic cloves
• 4 Tablespoons Arrowroot or cornstarch
• ½ c. Chicken broth

Melt butter in a skillet and add mushrooms and onion. Sauté until tender; about 3-4 minutes. Add garlic and stir. Sprinkle with Arrowroot. Stir to coat. Very quickly add broth, a little at a time, stirring as you add it. This should thicken quite quickly and be much like the consistency of Cream of Mushroom Soup you find in the can.

This can be stored in a glass jar and used within the week for Mushroom Soup (add a cup or so more chicken broth) or use in Green Bean Casserole as you would store bought Cream of Mushroom Soup.

• Gluten free French Fried Onion Crunchy topping: such as LiveGfree or you can make your own using fresh onions and cornstarch or rice flour.

• ½ cup chicken broth

• 1 teaspoon salt (or more to taste)

Preheat oven to 350.

Mix all ingredients except the french fried onions. Bake 40 minutes.

Add french fried onions to the top and bake an additional 5 minutes.

11. STEWED GREEN BEANS

Use fresh or canned green beans.

Canned green beans: drain and rinse and instead cook in chicken broth with a bit of garlic, salt and pepper. Cook on the stove top, covered, allowing to simmer about 40 minutes. You can also cook with bacon fat.

Fresh green beans: wash and snip. Bring to a boil in water the first hour. Drain and then simmer in chicken broth, garlic, salt, pepper and bacon fat (optional) for another hour or so until nice and tender.

12. MASHED SWEET POTATOES

Peel and cut one potato per person. Place in boiling water. Be sure you use a pot large enough that the potatoes have plenty of space and are covered with water.

Boil until very tender. About 30 minutes depending on how small you cut the potatoes. (before draining be sure to save the liquid in case you need it while whipping)

Drain well, add your favorite dairy free butter and mash and whip like you would any mashed potato. Be sure to salt! I find sweet potatoes get wonderfully fluffy if you use a traditional hand mixer to whip the potatoes. If you feel you need to add some liquid use the water you boiled the potatoes in or, you could use chicken broth.

13. ROASTED GREEN BEANS

• One pound fresh green beans

• ¼ cup oil

• 1 teaspoon salt

• 1 teaspoon lemon pepper

Always blanch your green beans first!

Wait for the water to boil, drop your fresh green beans in, wait at least 5 minutes.

Remove immediately.

Toss green beans with oil, salt and pepper.

Spread onto a baking sheet.

Bake in a preheated 400 degree oven until golden brown.

Generally about 20 minutes. Be sure not to crowd the beans. Use two baking sheets if needed.

14. ROASTED PARSNIPS

• 1 lb parsnips, washed and peeled

• 2 tablespoons cooking oil

• 1 teaspoons italian seasoning

• 1 teaspoon salt

• ½ teaspoon black pepper

Preheat the oven to 425.

Slice the parsnips lengthwise and toss with oil and the seasonings.

Spread out onto the baking sheet. Be sure to not overcrowd. Use two baking sheets if you need to.

Bake in the oven about 30 minutes. A knife should easily insert into the thickest part of the largest parsnip.

15. SPINACH

Using a saucepan, sauté a bit of diced onion, crispy bacon pieces in bacon fat or oil. Gently lay 2 pounds of fresh spinach on the top. Do not stir. Add about 3 tablespoons of apple cider vinegar over the leaves. Do not stir. Remove from heat and cover with a tight lid. Let sit at least 15 minutes. Stir before serving.

Collard Greens, turnip greens, swiss chard and spinach are all good choices.

16. SPINACH SALAD

• Fresh baby spinach leaves

• ½ cup dried cranberries

• ¼ cup walnut pieces

• 1 small red onion chopped

• 2 tablespoons balsamic vinegar

• ½ teaspoon sugar

• 1/8 teaspoon salt

• 1/8 teaspoon pepper

• 3 tablespoons oil

In a hot dry skillet, sauté walnuts and cranberries for about 2 minutes. Remove from skillet and set aside.

Combine Balsamic Vinegar, sugar, salt, pepper and oil. Shake well.

Combine spinach, cranberries and walnuts, onion and toss with dressing. Serve immediately.

17. YELLOW SQUASH CASSEROLE

( I get very good reviews on this dish!)

• 2 cups fresh, chopped yellow squash

• ½ cup sliced yellow onion

• 1 cup sliced mushrooms

Cream of Mushroom Soup:

Ingredients:

• ¼ c. dairy free butter
• 1 cup diced fresh mushrooms
• 2 diced garlic cloves
• 4 Tablespoons Arrowroot or cornstarch
• ½ c. Chicken broth

Melt butter in a skillet and add mushrooms and onion. Sauté until tender; about 3-4 minutes. Add garlic and stir. Sprinkle with Arrowroot. Stir to coat. Very quickly add broth, a little at a time, stirring as you add it. This should thicken quite quickly and be much like the consistency of Cream of Mushroom Soup you find in the can.

This can be stored in a glass jar and used within the week for Mushroom Soup (add a cup or so more chicken broth) or use in Green Bean Casserole as you would store bought Cream of Mushroom Soup.

• ½ cup chicken broth

• 1 teaspoon salt (or more to taste)

Preheat oven to 350.

Chop squash and boil until tender. Drain and using a manual potato masher, mash up the squash. Don’t use a hand mixer. You do not want it pureed. Just mashed a bit.

Sauté the onion and mushroom in a skillet before combining with the remaining ingredients.

Combine all ingredients.

Spread into a casserole dish.

Bake 45 minutes.

18. BAKED SWEET POTATOES

I like to wrap my sweet potatoes individually in foil and then use the crock pot. You could also use an insta-pot.

If you want to use the oven:

Wrap each potato individually in foil. Bake in a 425 oven until they smush. About an hour depending on the size.

Baked sweet potatoes are good for breakfast, lunch or supper. For breakfast I cook overnight in my crockpot and top with dairy free butter and cinnamon & sugar in the morning.

19. SWEET POTATO PIE

• 1 large can yams or one pound baked, skinned sweet potatoes

• ½ can coconut milk, shaken well

• ½ cup dairy free butter or ghee

• 1 cup brown sugar

• 2 whole eggs

• 1 teaspoon salt

• ½ teaspoon nutmeg

• ½ teaspoon cinnamon

• 1 teaspoon vanilla extract

• ½ cup chopped pecans

• Marshmallows

Combine cooked or canned sweet potatoes, butter, sugar, milk, eggs, nutmeg, cinnamon and the vanilla. Beat on medium speed until nice and creamy.

Spray a casserole dish (no crust here unless you want to choose a gluten free crust).

Preheat oven to 350 degrees. Bake at 350 for about 40 minutes.

Top with pecans and marshmallows.

Return to oven until marshmallows have browned.

20. TOSSED SALAD

• 8 cups chopped romaine lettuce

• 2 medium red apples (gala), diced into bite size pieces

• 1/3 cup dried cranberries

• 1/3 cup chopped walnuts

• ¼ cup sliced green onions

• 2 tablespoons oil

• 2 tablespoons thawed cranberry juice concentrate

• 1 tablespoon white wine vinegar

• Salt and pepper

Toss the lettuce, apples, cranberries, onions, and walnuts in a large bowl.

In a jar combine oil, cranberry juice, vinegar, salt and pepper.

Toss with the salad and serve immediately.

21. SLAW

Are you avoiding raw cruciferous vegetables like broccoli and cabbage? You can still make a slaw to top your fish tacos or go with your hamburgers on the grill.

Just replace ½ head of iceberg lettuce, shaved in long thin strips for the cabbage and since iceberg lettuce will not hold up quite as long as cabbage make it just before serving. It really is crunchy and fresh!

Don’t forget about the wide variety of olives, pickles, and mushrooms to make your vegetable dishes and a vegetable tray with dip.

DIPS:

Try this dip:

• Mix ½ cup soy free mayo with ½ peeled cucumber, salt and pepper in the food processor or food chopper. I like the food chopper as it minces the cucumber rather than pureeing it. This will lighten up the heaviness of the mayo. Add seasonings you like such as onion powder, garlic, even finely sliced scallions.

• Another easy dip is mixing mayo with a ripe mashed avocado. Don’t forget the salt in this one.

• One of my go-to dips is combining mayo and a can of drained artichoke hearts, with salt and lemon juice in the chopper or blender. Make sure the artichoke hearts have broken down completely.

Check out all of Paula's articles here on Vocal! Lots of recipes that are gluten free, dairy free and nightshade free.

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