Nice Glutes!

A {total amateur’s} take on gluten-free living

New Site!! April 15, 2011

Filed under: Uncategorized — Kacie Frazier @ 2:42 pm

To anyone who has already subscribed – first of all – THANK YOU!! It means a ton that you’d be interested in my recipes/gluten free reviews.

Secondly – announcement time! We’re moving!!

Yep… check out TODAY!

You can subscribe to the new site with bigger and better content added all the time!!


Balsamic Tomato Eggplant Stackers April 8, 2011

Balsamic Tomato Eggplant Stackers

I have a love/hate relationship with eggplant.  I was a vegetarian for a phase in my life, and in that time I learned that vegetarian/vegan menus can be…well..boring.  CAN be but don’t HAVE to be.

MANY vegetarian/vegan recipes, especially Italian goodies, turn the innocent ‘ole eggplant into the enemy by substituting it over and over in things like lasagna.  Thus…after those years of vegetarian/vegan living, I grew to hate the eggplant.


Eggplant has done nothing wrong to me – in fact, it has tons of great qualities in a veggie:

~ high in fiber, but low in soluble carbohydrates (so they’re great for type II diabetes management)
~source of B1, B6 & potassium
~Nasunin (found in the peel) is a free-radical fighter and powerful antioxidant
Did you know we even have a former President of the United States to thank for introducing eggplant to the US?  Yep, good ‘ole Thomas Jefferson, who liked to dabble in botany (who knew!!), introduced America to eggplant  in 1806.
So…I’ve been determined to find a new way to once again enjoy eggplant.  And I think I’ve done it!

Balsamic Tomato Eggplant Stackers

What you’ll need:

1 large eggplant
2 beaten organic free range eggs (or egg substitute **see note**)
Gluten free flour
Gluten Free Bread Crumbs
Italian seasoning
Grapeseed oil (garlic flavored)
Balsamic vinegar
Spinach leaves
5 Roma tomatoes
Organic Sea Salt
Garlic pepper/garlic powder
Raw Mozzarella cheese (optional – omit for dairy-free, vegan)



Get your eggplants ready:

First, prepare your eggplant slices to help them firm up.  Cut one large eggplant into big circles.  Think of them as the tops and bottoms of what are going to be your Balsamic Tomato “Sandwiches.”  Base your desired thickness from that…not that you’ll pick these up and eat like a hoagie, unless that’s how you roll.  Knife and fork work just fine for me.

Liberally sprinkle your eggplant slices with organic sea salt and let sit for about half an hour or so.  You’ll be preparing your sauce in the mean time, but when these are done pat dry with a paper towel and lay out for grilling.

Salted Eggplant Slices



“Sandwich” filling:

In a large pan, drizzle just enough grape seed oil to cover the bottom of the pan (you could also use organic extra virgin olive oil), and sauté diced roma tomatoes and over low to medium heat.  Add balsamic vinegar, basil, and garlic, and fresh ground pepper to taste.  (We are fans of garlic, but make it how your family enjoys).


Balsamic tomatoes





While your tomatoes are cooking, you’ll grill your eggplant rounds.  In one bowl beat 2 organic free range eggs.  In another small bowl sprinkle a little gluten free flour.  In a third bowl prepare your bread crumbs.

Now…there is such a thing a Gluten Free Panko Style Bread Crumbs.  Between you and me, they aren’t the easiest things to find, so I just make up my own.  I use 2 slices of rice bread (thank you again, Katz Gluten Free),  toss them in the toaster, and then use my hand chopper to make itty-bitty crumbs.  Then I add Italian seasoning and fresh crack black pepper.  Ta-da – gluten free bread crumbs.

Bread Crumbs and Flour



Pour a little grape seed oil (or extra virgin olive oil) in a large pan and heat on medium.

Dip each eggplant round in your GF flour, then coat each side with your eggs, then cover both sides in your bread crumbs.  Grill both sides until bread crumbs are golden brown, remove and use a wire rack of some sort for “sandwich” assembly.


Grilled Eggplant Rounds



Stack ‘em up:

Place one grilled eggplant round on your plate, add as much fresh spinach as you’d like, top with your yummy balsamic tomatoes, sprinkle grated raw mozzarella cheese (optional), then stack with one more grilled eggplant round.  Voila – your “sandwich” is ready.

Add a small spinach tomato salad, and you’ve got one tasty lunch.




Happy Eating,



Egg Substitute for Vegan:

If you’re opting for vegan, here’s the egg substitute (and obviously, you’ll be omitting the cheese…or sub your favorite vegan protein and vegan cheeses).

In a small sauce pan combine 1 tablespoon ground flax seed with 3 tablespoons of filtered water.  Simmer and wisk until you’ve got a nice egg-like consistency.  Set aside – you’ll want this to be cool before using it on your eggplant.


Black Bean Sweet Potato Enchiladas April 7, 2011

Filed under: Entree,Gluten-Free,Recipes,Vegetarian — Kacie Frazier @ 8:00 am


I found this {interesting} recipe from one of my favorite sources – The Gluten Free Goddess, Karina Allrich.  I”m not gonna lie, the sounds of sweet potatoes (which I’m not particularly a fan of in the first place) in my enchiladas was not exactly inspiring.  Enchiladas should be full of chicken and yummy sour cream sauce! 
Well, not anymore!
These puppies are a delicious {not to mention “Whole Foods Budget Recipe Challenge” winning} vegetarian version of a Mexican favorite in my house.
I’ve made a few personal modifications to better fit my diet and preferences, but the foundation and idea is all Karina’s.  All hail the Gluten Free Goddess yet again!

Here’s what you’ll need:


For Chile Sauce:

1/2 cup water
1  7ounce can of green chiles
1 teaspoon minced garlic
1/2 teaspoon cumin
1/2 teaspoon chili powder
1 tablespoon corn starch (to thicken sauce)
Heat all chile sauce ingredients on medium in small sauce pan until sauce thickens.  Reduce to simmer while filling is prepared.

For Filling:

1  15 oz can of organic black beans (strain over cold water, then drain)
2 teaspoons minced garlic
1/4 cup lime juice
Mix beans, garlic and lime juice in one mixing bowl and set aside.
1 large sweet potato (cubed, boiled, drained, then roughly mashed)
1  4ounce can of green chiles
1/2 teaspoon cumin
1/2 teaspoon chili powder
1/2 teaspoon organic seat salt
1/4 teaspoon cracked black pepper
2 1/2 tablespoons fresh cilantro (finely chopped)
Mix potato, chiles, and all spices in a second mixing bowl.

Put it all together:

In a large baking dish, pour a small amount of your chile sauce.  Just enough to cover the bottom.  Then assemble your enchiladas. 

The gluten free trick is corn tortillas.  I prefer Mission Extra Thin Yellow Corn.  You’ll need 8 of ’em.

Fill each tortilla with 1 scoop of the potato mixture and 1 scoop of the black bean mixture.  Loosely close the tortilla around the filling and place face down in chile sauce.  Repeat for 8 tortillas and cover with your remaining chile sauce.

Option:  Cover with your favorite shredded cheese.  I use Organic Valley Wisconsin Raw Cheddar Jack Style.


Bake at 350º for 20(ish) minutes.


Serving Size:  2 enchildas – recipe serves 4 hungry Glutes! 





Instead of sour cream, use a dollop of organic full fat plain yogurt, like Stoneyfield 
I also love to top mine with slices of fresh avocado (not pictured).
Again, sweet potatoes in my enchiladas?  Trust me, no one was more surprised that me!!

Happy Eating,



15% off Katz Gluten Free April 6, 2011

Filed under: Uncategorized — Kacie Frazier @ 5:30 pm

So, I JUST reviewed Katz Gluten Free and was notifed today that today through Friday you can receive 15% off your order with the code “RAIZY” in honor of the newest Katz family member.

Congrats to Mrs. Katz, founder and baker, who welcomed a beautiful baby girl into the world last week!

Happy Eating,



Katz Gluten Free – Product Review!

Filed under: Product Review,Website Review — Kacie Frazier @ 8:00 am
Katz Gluten Free

The Goods:

When I first embarked on my new gluten-free life, I was as clueless as they come!  I seriously had no idea where to start, so I googled my tail off and did the best I could.  It was a rough start, and I felt sincerely overwhelmed and ill-equipped.

My mother-in-law {Cindy} found this wonderful little gem.  Katz Gluten Free.  This bakery has tons of locations in the Northeast, but also delivers to your doorstep.

All items are gluten-free {They are Certified Gluten-Free by the Gluten Intolerance Group®}, but you can also search by specific allergies such as corn, egg, dairy, soy, rice, and sugar for products to meet specific dietary needs.

Katz Gluten Free offers cookies, breads, rolls, muffins, pizza crusts, bread crumbs, and much more! 

All recipes are the result of Mrs Katz, a mother of two gluten intolerant children, so each is made with extreme care and attention to detail and taste.

In addition to being Gluten Free, Katz is also a certified Kosher, dairy-free, and nut-free.


Some of my favorites are:

Chocolate Dipped Cookies 
Chocolate Cupcakes 
Cinnamon Rugelech 
Sliced Challah Bread 

Katz recently released a new product – gluten free hamburger buns!  I’m very anxious to try these!



Free delivery for orders over $30

Free Sample Pack (1 slice whole grain bread, I slice challah bread, 1 slice white bread, 1 slice wholesome bread, 1 dinner roll, 1 cookie, 1 rugelegh, 1 slice marble cake) – 1 per customer, only pay shipping.


Ask Mrs. Katz:

Need more?  You can “Ask Mrs Katz” your gluten-free questions.  Love it!


Like Katz on Facebook




Like most delicious treats (which, trust me, these are DELICIOUS), items are not necessarily sugar-free or vegan.  Just remember to search by allergy to find specifics items made without sugar, eggs, or dairy. 

 As I’ve said before, I very rarely eat grains of any kind; however, when I do indulge Katz is the way to go!! 




Gluten-Free (Dairy-Free, Vegan) Pancakes with Fruit Sauce April 5, 2011

Filed under: Breakfast,Dairy Free Options,Gluten-Free,Vegan Options — Kacie Frazier @ 8:00 am

Gluten Free Pancakes

Okay, just because you’ve chosen to be gluten-free (or perhaps nature and allergies have chosen for you) doesn’t mean you can never again eat breakfast favorites, such as pancakes and waffles…you just need to rethink them.

As many of you know, I eat {almost} NO GRAINS.  98% of the time, my breakfast is a protein-packed fruit smoothie (I’ll post several of those recipes soon), but occasionally the craving for good-‘ole-pancakes kicks it.  And it kicked in this past Saturday morning.  Thus…the following recipe.  Enjoy!

Pancake Batter Ingredients:

2 1/2 cup gluten-free baking flour (can be found at most grocery stores fairly easily)
2 tablespoons Stevia
2 teaspoons baking soda
1/2 teaspoon organic sea salt
1 1/2 cups milk (for vegan recipe I prefer unsweetened almond milk, but your milk selection is up to you)
3 tablespoons melted butter (organic, raw if available)
2 beaten organic, cage free eggs (NOTE: for vegan option, ground flax seed and water can be substituted for eggs.  See instructions below)
1/2 teaspoon vanilla (read label!  The goal here is pure vanilla with no added sugar.  I like Spice Island Pure Vanilla extract)


Mix all dry ingredients in large bowl.  Mix wet in separate bowl, then add to dry ingredients.   Heat griddle to 350°.  Coat lightly with butter (I do NOT use non-stick sprays!).  Pour approximately 1/4 cup portions onto skillet cooking each side until golden brown.  Note: these will be thinner and flatter than “normal” pancakes.

Now, depending on how large you like your pancakes, this recipe should yield 12-16 pancakes.

Fruit Sauce:

In small saucepan combine roughly 2 cups of fresh (or fresh, frozen) berries of your choice, butter, and Stevia to your taste preferences.  I prefer strawberries and blueberries.  I also enjoy mine a bit sweeter than most folks, so I probably use more Stevia than most would.  You can crush your berries or leave them a little chunkier – entirely up to you!

Pour sauce directly on pancakes after removing from griddle.

Vegan substitutes:

For each egg you need to substitute, mix 1 tablespoon of ground flax seed  with 2-3 tablespoons of water.  Simmer in a small saucepan for approximately 5 minutes or until the mixture reaches a consistency similar to a beaten egg.  Let cool before adding to recipe.  This will yield about 4 tablespoons (or about 1/4 c).

Replace butter with 3 tablespoons of ground flax seed.

Protein Note:

At EVERY meal, Brandon and I are sure to have three things:  fat, fiber, protein.  These pancakes contain fat and fiber, but not much protein.  The eggs are, of course,  an excellent source of protein but there aren’t enough in this recipe to be counted as a full portion of protein.  If using the flax substitute, the same applies (2 tablespoons of flax contains roughly 3 grams of protein).  So…this may sound weird (and I’m not suggesting everyone do it), but we add 1 scoop of vanilla Whey Protein per 1 cup of pancake batter. 

Here’s the ratio:

1 serving of pancakes = 1 cup batter (makes 4 pancakes, each 1/4 cup scoop of batter), mixed with  1 scoop vanilla whey protein (20 grams protein).

Adding protein powder to our pancakes was a total experiment.  Surprisingly…it worked!  Again, I’m not suggesting that everyone try it.  But, for us, it was a great way to ensure we had plenty of protein before our Saturday workout.

So…that’s it.  Gluten-free pancakes with fruit sauce.  Options for dairy-free, vegan, and even increasing your protein.  Voila 🙂

Happy Eating,



Gluten-Free Almond Flour Cookies! April 4, 2011

Filed under: Dessert,Gluten-Free,Recipes — Kacie Frazier @ 8:40 am



3 cups almond flour
1/2 tsp baking soda
1/2 tsp baking powder
1/4 tsp salt
1/2 cup Stevia
1 cup organic unsalted butter (raw, if available)
2 beaten organic, cage free eggs

Mix all ingredients and divide onto baking sheet.

Bake at 350 for 8-10min.

Arrange cookies on wax paper to cool.

Chocolate Drizzle: 2 squares of organic dark baker’s chocolate. Heat in saucepan to melt. Add unsweetened almond milk to make creamy consistency and organic dark agave nectar to sweeten. Drizzle directly on warm cookies after removed from oven.  Sprinkle copped almonds onto chocolate before it dries.



These cookies {in the amateur’s opinion} were quite tasty, and I will definitely make this recipe again!  These have a flaky, consistency, similar to shortbread.