Skip to main content

One Pan Chicken, Zucchini, Cauliflower, & Sweet Potato

Serves 4


1 lb – Chicken Breast (skinless, boneless, cubed)

1 – Zucchini (medium, chopped)

1 – Yellow Onion (small, chopped)

1/2 head – Cauliflower (medium, cut into florets)

1 – Sweet Potato (large, cubed)

3 tbsps – Extra Virgin Olive Oil

1 – Lemon (medium, juiced)

1 tsp – Sea Salt

2 tsps – Garlic Powder

1 tsp – Oregano


1.Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.

2. Add the chicken to one side of the baking sheet followed by the zucchini, onion, cauliflower, and sweet potato. Drizzle the oil and lemon juice all over. Season everything with salt, garlic powder, and oregano. Gently toss the chicken and vegetables to coat.

3. Place in the oven and cook for 20 to 25 minutes or until the chicken is cooked through and the vegetables are fork-tender, flipping halfway through.

4.Divide onto plates and enjoy!

Ricotta & Zucchini Frittata 

Serves 4


6 Eggs

1 tsp – Garlic Powder

Sea Salt & Black Pepper (to taste)

1 Zucchini (large, sliceed)

1/2 cup – Red Onion (sliced)

1 cup – Ricotta Cheese

1/2 cup – Parsley


1. Preheat the oven to 400ºF (205ºC). Grease a round baking dish.

2. In a large bowl, whisk together the eggs, garlic powder, salt, and pepper. Add the zucchini and red onion. Stir well.

3. Pour the egg mixture into the baking dish and spoon the ricotta on top.

4. Bake in the oven for 35 to 40 minutes or until the egg has set and zucchini is cooked through.

5. Top the frittata with parsley and enjoy!

Roasted Broccolini, Chickpeas, and Quinoa


  • 1/2 cupQuinoa (dry, rinsed)
  • 8 ozsBroccolini (chopped)
  • 1/2 headCauliflower (small, cut into florets)
  • 1 1/2 cupsChickpeas (cooked)
  • 2 tbspsExtra Virgin Olive Oil
  • Sea Salt & Black Pepper (to taste)
  • 1 tspGarlic Powder
  • 1/2 tspOnion Powder
  • 1/4 cupGreen Goddess Salad Dressing


  1. Cook the quinoa according to the package directions. Set aside.
  2. Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
  3. Place the broccolini on one side of the baking sheet, the cauliflower in the middle, and the chickpeas on the other side. Use separate baking sheets if there isn’t enough space.
  4. Drizzle the oil all over the vegetables and chickpeas. Season with salt, pepper, garlic powder, and onion powder. Toss to coat.
  5. Cook for 20 to 25 minutes or until the the vegetables and chickpeas are golden brown, flipping halfway through.
  6. Divide the quinoa, roasted vegetables, and chickpeas into bowls. Add the dressing on top of each bowl. Enjoy!

Strawberry Ricotta Bites


  • 1/2 cupOats (rolled)
  • 1 cup Ricotta
  • 2 tbspsCoconut Oil (melted)
  • 1/2 tspVanilla Extract
  • 1/8 tspSea Salt
  • 1/2 cupCoconut Cream
  • 1/4 cupCoconut Water (from the coconut cream can)
  • 1 1/2 cupsFrozen Strawberries
  • 2 tbspsLemon Juice
  • Add preferred sweetener


  1. Line a muffin tray with muffin liners or use a silicone muffin tray.
  2. In a food processor or high-powered blender, add the oats. Blend until a flour-like consistency is reached. Add the melted coconut oil, vanilla extract, and salt. Blend again until it’s smooth, and you can pinch the dough without it crumbling.
  3. Take approximately two heaping tablespoons of the mix and place into each muffin cup. Press down to make a crust.
  4. In a blender, add the coconut cream, coconut water, strawberries, lemon juice, and the ricotta. Blend until smooth. Add more coconut water if needed. Divide the filling into each muffin cup.
  5. Freeze for at least three hours or overnight for best results. When ready to eat, remove from the freezer and thaw for five to ten minutes. Enjoy!

Savory Butternut Squash and Quinoa

Savory Butternut Squash and Quinoa


  • 2 c butternut squash cubed
  • 1 ½ c quinoa
  • 1 medium onion, chopped
  • 1 clove garlic minced
  • 2 cups chicken broth
  • 3 sage leaves
  • 1 sprig rosemary
  • ½ tsp salt or to taste
  • Pepper to taste


  1. Sauté onion until soft, reduce heat, add garlic and stir.
  2. Add chicken broth, squash, sage, rosemary. Cover, bring to a boil, reduce to simmer for 20 minutes or until done.

*may need extra liquid check after 15 minutes of cooking.
Pamela’s Kitchen

Taste of the Mediterranean Recipe

Pam’s Mediterranean Salad


  • 4 green onions or a small bunch of chives
  • 2 cups grape tomatoes cut in 1/2 or quarters
  • 2 cucumbers diced
  • 2 avocados diced
  • 1 can of chickpeas
  • 1/3 cup parsley
  • 1/3 cup mint
  • Juice of 2 or 3 if small lemons
  • ½ cup olive oil
  • Salt Pepper

Place the green onions, tomatoes, cucumber, chickpeas, parsley, and mint, in a large flat dish to marinate. In a small bowl whisk together the lemon juice, salt, and pepper. Slowly whisk in the olive oil to make an emulsion. Pour the dressing over the salad, tossing gently to coat Add avocado last or before serving. You may make it a day before serving it’s actually it’s better! Then add avocado before serving. You may add goat or feta cheese if you wish. Or use it as a filling in a pita with with humus.

Recipe developed by Coach Pam

Iced Coffee Latte (no dairy, sugar free)

Sugar & Dairy Free Iced Coffee Latte

2 servings

  • 1 (14 oz) can pure, unsweetened coconut milk or real milk
  • 1/2 cup very strong brewed decaf coffee or decaf espresso
  • 5 drops liquid stevia extract (more or less to taste)*


  1. Mix all ingredients well, pour into a tall glass filled with ice cubes if you like, and serve with a straw.

*Omit the stevia if you prefer your drink unsweetened.

Gluten-Free, Dairy-Free Orange Dream Pops

Gluten & Dairy Free Orange Dream Pops

Remember sherbet pops? Now you can make them at home without artificial colors, flavors and fillers. For easy preparation, pour the creamy orange mixture into Popsicle molds and freeze. For a fluffy texture, churn mixture in an ice cream maker, as instructed.


  • ⅓ cup freshly squeezed orange juice
  • 2 teaspoons unflavored gelatin or ¾ teaspoon agar agar powder (not flakes)
  • ¼ cup + 2 tablespoons honey or agave nectar, more to taste
⅛ teaspoon salt
  • ¾ cup frozen orange juice concentrate, thawed
  • 3 cups unsweetened coconut milk (not lite)
  • Zest of 1 medium orange, finely grated
  • 1 teaspoon natural orange flavoring or orange extract, optional
  • 2 teaspoons pure vanilla extract
  • 2 tablespoons orange liqueur, optional


  1. Place ⅓ cup juice in a small saucepan. Slowly sprinkle with gelatin or agar powder. Let stand for 2 minutes until gelatin softens and dry spots disappear. Warm over medium-low heat without stirring until dissolved. Scrape the mixture into a food processor and blend until smooth.
  2. Add honey or agave and salt. Blend. Add orange juice concentrate and coconut milk. Blend until smooth, stopping to scrape sides with a spatula. Add orange zest and orange flavoring, if desired. For a sweeter taste, add additional honey, 1 tablespoon at a time, to taste.
  3. Pour mixture into wide-mouth jars. Cover and chill for at least 6 hours before churning or cool more  quickly using an ice bath.
  4. Scrape the chilled custard into the canister of an ice cream maker. Add optional orange liqueur. Churn according to manufacturer’s instructions. Serve immediately or spoon into several freezer- safe containers. Cover and freeze for 3 hours or more. Soften solidly frozen dessert by placing it in the refrigerator for 30 to 45 minutes or on the counter for 15 to 30 minutes before serving.

TIP For lower sugar content, use ¼ cup honey or agave nectar with ¼ to ½ teaspoon pure stevia extract powder or ½ to 1 teaspoon clear stevia liquid.

GF Apple Cranberry Strudel

Gluten Free Cranberry Strudel

Here’s a perfect winter dessert that also makes a special breakfast treat on cold mornings.


  • ½ recipe Filo Pastry
  • 3 medium Granny Smith apples, peeled and diced into
  • ½ cup apple juice concentrate
  • ¼ cup apricot spread (100 percent fruit)
  • 1 teaspoon lemon juice
  • 2 tablespoons dried cranberries, cherries or blueberries
  • ¼-inch cubes
  • 2 tablespoons sugar
  • ¼ teaspoon cinnamon
  • Grape seed oil or walnut oil
  • Powdered sugar, for dusting


  1. Preheat oven to 400 degrees. Line a baking sheet with parchment paper.
  2. In a medium nonstick skillet, combine apples, apple juice, apricot spread, lemon juice and dried cranberries. Cook over medium heat for 10 minutes until liquid is absorbed and apples are tender.
  3. Remove from heat.
  4. If walnuts are used, place them in a small food processor and pulse until finely ground. Reserve.
  5. Mix together sugar and cinnamon until blended. Reserve.
  6. Roll out the filo pastry between two sheets of plastic wrap until it forms a thin rectangle about 1/8-inch thick. Remove the top sheet. Turn the dough so the short end faces you. Spritz or brush the dough with oil. Sprinkle nuts, if used, over surface. Spread apple filling over the short end of the pastry closest to you, leaving a 2-inch border at the bottom and a 1-inch border on the sides. Fold the bottom border over the filling and roll up the pastry like a jelly roll.
  7. Place strudel, seam down, on prepared baking sheet. Spritz or brush with oil and top with cinnamon mixture.
  8. Bake strudel in preheated oven for 15 minutes. Reduce heat to 350 degrees and bake an additional 15 minutes or until nicely browned.
  9. Remove from oven and cool for at least 15 minutes before slicing. Dust lightly with powdered sugar and serve.

Filo Pastry


  • 1¼ cups super-fine white rice flour
  • ¼ cup sweet rice flour
  • ¼ cup sorghum flour
  • 4 teaspoons xanthan gum
  • 1 teaspoon agar powder or gelatin
  • 1 egg
  • ¼-½ cup warm milk of choice (rice, hemp, soy), divided
  • 1 stick unsalted butter or margarine or dairy-free replacement, melted
  • 1 tablespoon honey


  1. Mix rice flour, sweet rice flour, sorghum flour, xanthan gum and agar together. In a separate bowl, combine egg, milk, butter and honey. Meister flour can be used as a blend instead of mixing your own.
  2. Make a well in the dry mixture and add the liquids. Mix together using a fork, gradually incorporating the dry ingredients into the wet. The dough should be soft but not sticky. If dough is too dry, add more milk.
  3. Gather dough into a flat cake. Wrap in plastic wrap until ready to use. Dough may be refrigerated for later use but should return to room temperature before it is rolled out.

Pumpkin Oat Bread

Pumpkin Oat Bread

Can’t tolerate oats? Replace the with quinoa flakes.

  • 1 ½ cups Meister flour
  • 1 tablespoon baking powder
  • ¼ teaspoon baking soda
  • 1 teaspoon ground cinnamon
  • ½ teas ground ginger
  • ¼ teaspoon ground cloves
  • ¼ teaspoon salt
  • ½ teaspoon xanthan gum
  • 1 cup boiling water
  • ½ cup gluten-free rolled oats or quinoa flakes
  • 2 eggs
  • 1 cup pumpkin purée
  • 2 tablespoons vegetable oil
  • ¼ cup honey, maple syrup, or agave nectar
  • 2 tablespoons pumpkin seeds


  1. Preheat oven to 350 degrees
  2. Lightly grease two medium loaf pans (8X4 inches). Sprinkle with gluten free flour.
  3. In a large bowl, combine Meister flour, baking powder, baking soda, cinnamon, ginger, cloves, salt and xanthum gum.
  4. In a separate bowl, pour boiling water over the oats and let mixture stand for 20 minutes. If using quinoa flakes, let stand for 5 minutes
  5. In a small bowl, mix together eggs, pumpkin puree, vegetable oil, honey and oat mixture. Stir this mixture into dry ingredients until just moistened.
  6. Spoon batter into prepared pans and sprinkle with pumpkin seeds on top. Place pans in preheated oven and bake for 25 to 30 minutes until done.
  7. Cool in pans for 10 minutes before removing to wire rack to cool completely.

Tip: Gluten-free oats are available from Bob’s Red Mill ( and Gifts of Nature (

If you prefer mixing your own GF flour blend here is a recipe High-protein Flour Blend

This nutritious blend words best I baked goods that require elasticity, such as wraps and pie crusts.

  • 1 ¼ cups bean flour (your choice), chickpea flour or soy flour
  • 1 cup arrowroot starch, cornstarch or potato starch
  • 1 cup tapioca starch/flour
  • 1 cup white or brown rice flour