Presents

10 Gluten-Free Summer Recipes

TO S C A R E N O

NEW YORK TIMES BESTSELLING AUTHOR

Introduction

For a variety of reasons, more and more people are choosing to remove the villain gluten from their diets. I know this well because no matter where I go, going gluten free is the number-one topic people ask me about and I know what they are talking about! I have experienced my own gluten-free transformation while preparing for a bikini contest recently. For this oatmeal-eating fitness gal, going gluten free felt slightly traitorous to my own good advice: Eat a hearty bowl of steaming oats for breakfast every morning! I would advocate. But when I noticed an ominouslooking bloaty pouch appearing on my lower abdomen and other accompanying signs of discomfort, it all added up to a gluten intolerance. The more grains I ate, the worse I felt and, well, smelled. Yikes! I took myself off of gluten-containing foods nearly a year ago, finding a newly flat belly in the process. In this nifty little Eat-Clean Diet Gluten-Free Guide, you will find 10 of my favorite recipes that helped me make the switch. Consider it a Summer Reset present for yall.

Keep it Clean and tight,

New York Times Bestselling Author and Founder of The Eat Clean Diet

Sunday Morning Almond Protein Pancakes

Yield: About 12 pancakes | Prep Time: 10 minutes| Cook Time: 5-7 minutes each batch

Try out these Clean, gluten-free pancakes from Coach Rita Catolino (with a few tweaks by Tosca). They are low in llers but big on taste and healthful nutrients.
cup / 120 ml baked pumpkin, butternut squash or sweet potato (optional) 1 pint blueberries (optional) 2 Tbsp / 30 ml coconut oil (for griddle/pan) 4 whole eggs 1 cups / 360 ml almond flour cup / 120 ml banana powder (Mums is a great brand) 2 scoops natural protein powder of your choosing 2 tsp / 10 ml cinnamon 1 Tbsp / 15 ml vanilla extract Dash of sea salt 2 tsp / 10 ml pumpkin pie spice (optional)

Bake pumpkin, squash or sweet potato in 475F / 245C oven until soft (30 minutes to 1 hour). To prepare blueberry syrup: In a saucepan, add blueberries and a small amount of water. Cook the blueberries over medium heat until they burst. Stir until berries are syrupy. Set aside until pancakes are ready. Preheat your griddle or a large pan with coconut oil. In a mixing bowl, combine all remaining ingredients until smooth, but not over-blended. You may need to add a dash of almond milk if mixture is too dry, or more almond our if it is too runny. Use a -cup measuring cup to measure out each cake as you add it to the griddle or pan. Flip when you see bubbles forming around the edges of the cake. Cook for 2 more minutes. Top with blueberry syrup if desired.

NUTRITIOnAL VALUE PER PAnCAKE: Calories: 181 | Calories from Fat: 103 | Protein: 10 g | Carbs: 11.5 g |Total Fat: 12 g | Saturated Fat: 3 g | Trans Fat: 0 g | Fiber: 3 g | Sodium: 64 mg | Cholesterol: 84 mg

Kale-Wrapped Leek and Sweet Potato Mini Quiches

Yield: 12 mini quiches | Prep Time: 45 minutes | Cook Time: 30 minutes

Try these for your next brunch or as hors doeuvres at a party. Theyre adorable, and theyre full of kale and sweet potato goodness. They also make a delicious snack!
12 kale leaves, stalk ends trimmed Eat-Clean Cooking Spray (see below) 1 small or large sweet potato, peeled and diced into -inch pieces, about lb / 225 g sliced crosswise 1 leek, white and light green parts only, washed well and thinly 2 tsp / 10 ml extra virgin olive oil Pinch sea salt and freshly ground black pepper 2 whole eggs + 5 egg whites 2 cups / 480 ml low-fat milk 2 Tbsp / 30 ml Clean Pesto sauce (make your own or use an allnatural store-bought variety)

Preheat oven to 350F / 175C. Spread kale leaves in a single layer on two baking sheets and spray with Eat-Clean Cooking Spray. Bake in oven until soft but not crisp, about 10 minutes. Remove from oven, pile kale leaves on one baking sheet and set aside. Increase oven temperature to 400F / 200C. Add sweet potato and leeks to empty baking sheet. Add olive oil and season with a pinch of salt and pepper. Toss to coat and then spread out in a single layer. Roast in oven until golden brown and soft, stirring once, 15 to 20 minutes. In a large bowl, whisk together whole eggs and egg whites, milk, pesto and a pinch of salt and pepper. Spray a mun pan with Eat-Clean Cooking Spray and line the cups with kale leaves, trimming the ends so kale sticks out no more than 2 inches from the top of the cups. Place mun pan on a baking sheet and divide leeks and sweet potato among the cups. Pour egg mixture into cups, lling almost to the top. Place baking sheet with mun pan on it in oven and bake until quiches are pued up and cooked through, about 30 minutes. Remove and let cool slightly. Slide a small knife around edges of quiches to loosen them from pan. Gently lift them out while holding onto kale. Transfer to a platter and serve warm or at room temperature.

NUTRITIOnAL VALUE PER MInI QUICHE: Calories: 68 | Calories from Fat: 20 | Protein: 5 g | Carbs: 8 g | Total Fat: 2 g | Saturated Fat: 0.2 g | Trans Fat: 0 g | Fiber: 0.5 g | Sodium: 53 mg | Cholesterol: 0 mg

Eat-Clean Cooking Spray

Extra virgin olive oil or other Clean cooking oil

Place oil in food-grade spray bottle to spritz over pans, veggies or wherever you need a small amount of oil.

Zucchini Hummus

Yield: 32 x 1-Tbsp servings | Prep Time: 15 minutes | Cook Time: 0 minutes

Heres a novel approach to hummus add zucchini to it. When your garden is overowing with summer zucchini this is just one more way to put it to good use.
2 cups / 480 ml chopped unpeeled zucchini cup / 160 ml tahini (sesame seed paste) cup / 60 ml water cup / 60 ml chopped fresh parsley cup / 60 ml chopped fresh basil Juice of 2 fresh lemons 2 cloves garlic tsp / 2.5 ml sea salt

Place all ingredients in food processor or blender. Pure and serve with crudits or pita chips.

NUTRITIONAL VALUE PER 1-TBSP SERVING: Calories: 33 | Calories from fat: 24 | Protein: 1 g | Carbs: 1 g | Fiber: 0.3 g | Fat: 2 g | Sodium: 27 mg

Delightful Strawberry, Spinach and Broccoli Salad with Macadamia Nuts

Yield: 8 x 1-cup servings | Prep Time: 15 minutes | Cook Time: 0 minutes

Its amazing how inspiring a few new ingredients can be. For this dish, Tosca took her favorite nuts and paired them with her favorite berries to add some interest to spinach and broccoli. Its almost too pretty to eat!
4 cups / 950 ml baby spinach, lightly packed 2 cups / 480 ml raw broccoli florets, cut into bite-sized pieces 2 cups / 480 ml sliced fresh strawberries avocado, diced cup / 60 ml unsalted macadamia nuts, coarsely chopped DRESSING 1 Tbsp / 15 ml low-sodium, gluten-free soy sauce or tamari 2 tsp / 10 ml gluten-free rice vinegar 2 tsp / 10 ml sesame oil 1 tsp / 5 ml honey, brown rice syrup or yacon syrup tsp / 2.5 ml Dijon mustard 1 Tbsp / 15 ml chia seeds

To a salad bowl, add spinach, broccoli orets, sliced strawberries, avocado and macadamia nuts. In a small bowl, whisk together tamari, vinegar, sesame oil, honey, Dijon mustard and chia seeds. Pour mixture over salad and toss gently to combine. Serve immediately.

nUTRITIOnAL vALUE PER 1-CUP sERvIng: Calories: 86 | Calories from Fat: 55 | Protein: 2 g | Carbs: 7 g | Total Fat: 6 g | Saturated Fat: 1 g | Trans Fat: 0 g | Fiber: 2 g | Sodium: 98 mg | Cholesterol: 0 mg

The Soup-er Cleanse

Yield: 6 x 1-cup servings | Prep Time: 15 minutes | Cook Time: 13-18 minutes

Full of nutrition and eective at cleansing out your digestive tract, this is a soup-er star recipe full of your favorite avors.
1 Tbsp / 15 ml extra virgin olive oil medium yellow onion, chopped 3 ribs celery, finely chopped 3 cloves garlic, chopped, divided 1 small zucchini, chopped 2 cups cooked or 1 x 15-oz / 440 ml BPA-free can no-salt chickpeas, drained and rinsed 1 tsp / 7.5 ml ground cumin Pinch cayenne tsp / 3.75 ml sea salt tsp / 2.5 ml freshly ground black pepper cup / 120 ml chopped raw walnuts 1 cup / 240 ml parsley, including stems, roughly chopped Juice of 2 lemons

Heat olive oil in a heavy-bottomed soup pot on medium. Add onion, celery and two cloves of chopped garlic. Sweat for about 3 minutes or until onion is translucent. Add 3 cups / 710 ml water, zucchini, chickpeas, cumin, cayenne, salt and pepper, and bring to a simmer. Cover and cook on low heat until vegetables are tender, 10 to 15 minutes. Pour into a blender and add reserved clove of chopped garlic, walnuts, parsley and lemon juice. Blend until smooth, working in batches if necessary. Can be eaten hot or cold.

NUTRITIOnAL VALUE PER 1-CUP SERvIng: Calories: 200 | Calories from Fat: 91 | Protein: 6 g | Carbs: 23 g | Total Fat: 10 g | Saturated Fat: 1 g |Trans Fat: 0 g | Fiber: 5 g | Sodium: 364 mg | Cholesterol: 0 mg

Caribbean Chicken

Yield: 4 servings | Prep Time: 25 minutes | Cook Time: 45 minutes

The Caribbean is well known for its lively music, relaxed lifestyle and delicious food. With this perfect blend of sweet and spicy, you can pretend youre in the tropics without leaving your own kitchen!
Juice and zest of 1 fresh lime, separated Juice and zest of 1 fresh orange, separated 1 Tbsp / 15 ml pure honey 1 Tbsp / 15 ml molasses 1 Tbsp / 15 ml fresh ginger, minced 4 cloves garlic, passed through a garlic press tsp / 2.5 ml ground cinnamon 1/8 tsp / 0.6 ml ground nutmeg 1/8 tsp / 0.6 ml ground mace 1 tsp / 5 ml gluten-free hot sauce 4 x 5-oz / 142 g boneless, skinless chicken breasts 1 Tbsp / 15 ml coconut oil 1 x 8-oz / 240 ml can crushed tomatoes 1 tsp / 5 ml sea salt 1 tsp / 5 ml freshly ground black pepper

Make marinade in a small bowl or Mason jar by combining citrus juices (reserve the zest), honey, molasses, ginger, garlic, cinnamon, nutmeg, mace and hot sauce. Shake or mix well. Pour marinade over chicken breasts and refrigerate for at least an hour. The longer the chicken marinates, the stronger the avor. Heat coconut oil in large skillet on medium high. Remove chicken breasts from marinade and place in skillet. Keep the marinade. Brown chicken on both sides. Reduce heat and add reserved marinade, tomatoes and citrus zest. Add salt and pepper. Cover and cook for 35 minutes. Check occasionally to make sure chicken does not stick to pan. Remove chicken from the pan and transfer to heated serving plate. Increase heat of skillet to reduce sauce. When it thickens, remove from heat and pour over chicken.

NUTRITIOnAL VALUE PER SERvIng (1 CHICKEn bREAsT + OF sAUCE): Calories: 347 | Calories from Fat: 59 | Protein: 28 g | Carbs: 14 g | Total Fat: 6 g | Saturated Fat: 3 g | Trans Fat: 0 g | Fiber: 2 g | Sodium: 653 mg | Cholesterol: 137 mg

Sizzle Your Sausage with Spicy Chili Pepper Sauce

Yield: 4 servings | Prep Time: 10 minutes | Cook Time: 18-25 minutes

Nothing says summer like a savory and sizzling sausage! If you dont have any gluten-free buns on hand, try serving these British-style with a side of mashed potatoes instead perfect for sopping up the sauce!
cup / 120 ml Cilantro Chili Pepper Sauce (see below) 4 bison, elk, venison or other Clean sausages 1 Vidalia or other sweet onion, cut in large chunks 4 gluten-free whole-grain buns

Begin by preparing your Cilantro Chili Pepper Sauce. Set aside. Grill sausages over indirect medium heat, turning occasionally, until browned and juices run clear (18 to 25 minutes). While they are cooking, place onion wedges onto skewers and grill until translucent. About 5 minutes before the meat is done, lightly toast the buns on the grill and watch carefully!

NUTRITIOnAL VALUE PER sERvIng ( 1 sAUsAgE , 1 bUn + 2 TbsP SAUCE): Calories: 311 | Calories from Fat: 116 | Total Fat: 13 g | Saturated Fat: 6 g | Total Carbs: 24 g | Fiber: 3.7 g | Protein: 27 g | Sodium: 627 mg | Cholesterol: 0 mg

Spread the toasted bun on both sides with Cilantro Chili Pepper Sauce, assemble the sausage and onions on top and enjoy served with a salad or side of sliced raw vegetables.

Cilantro Chili Pepper Sauce

Yield: 1 cups | Prep Time: 10 minutes
3 fresh chili peppers, seeded and minced 1 Tbsp / 15 ml sesame oil 3 cloves garlic, pressed or minced 1 pinch sea salt cup / 120 ml gluten-free malt vinegar or substitute with cup / 60 ml each fresh lemon and lime juice 2 Tbsp / 30 ml fish sauce 2 Tbsp / 30 ml honey 3 Tbsp / 45 ml low-sodium, gluten-free soy sauce or tamari 1 tsp / 5 ml fresh lime juice 1 bunch cilantro, finely chopped 1 cooking onion, minced

Combine all ingredients in a bowl. Cover and refrigerate. Keeps for a few days.

Summer Vegetable Crudi

Yield: 5 x 1-cup servings | Prep Time: 20 minutes | Cook Time: 0 minutes

This dish takes raw vegetables (aka crudits) and turns them into bite-sized pieces and ribbons, then tosses them with a summery lemon vinaigrette. Eating the vegetables raw preserves their vital nutrients.

bunch baby asparagus, about lb / 225 g, stalk ends trimmed 2 baby yellow or crookneck squash, about lb / 225 g each, ends trimmed 1 large carrot, peeled and trimmed 1 tsp / 5 ml lemon zest Juice of lemon 2 tsp / 10 ml extra virgin olive oil Pinch each sea salt and freshly ground black pepper 2 Tbsp / 30 ml unsalted shelled sunflower seeds

Cut asparagus into -inch pieces on the diagonal. Using a vegetable peeler, peel squash and carrot lengthwise into ribbons. Add all prepared vegetables to a salad bowl. In a small bowl, whisk together lemon zest and juice, olive oil, salt and pepper, and pour over vegetables. Gently toss to combine. Sprinkle with sunower seeds and serve.

nUTRITIOnAL vALUE PER 1-CUP sERvIng: Calories: 65 | Calories from Fat: 34 | Protein: 1 g | Carbs: 6 g | Total Fat: 4 g |Saturated Fat: 0.5 g | Trans Fat: 0 g | Fiber: 3 g | Sodium: 59 mg | Cholesterol: 0 mg

Kombucha Pia Colada

Yield: 2 x -cup servings | Prep Time : 5 minutes | Cook Time: 0 minutes

Kombucha is a handmade Chinese tea that is delicately cultured for 30 days or longer. During this time, essential nutrients form and combine to create an elixir that immediately works with your body to restore balance and vitality. Kombucha is believed to support digestion, metabolism, immune system, appetite control, weight control, liver function, body alkalinity, anti-aging, cell integrity and healthy skin and hair.
10 mint leaves Ice cup / 120 ml organic, unsweetened raw multi-green kombucha* cup / 120 ml unsweetened coconut water*(not coconut milk) concentrate) 2 tsp / 10 ml freshly squeezed lime juice 2 lime slices, to garnish 2 sprigs mint, to garnish cup / 120 ml 100% pure, unsweetened pineapple juice (not from

Add mint leaves and ice to a cocktail shaker. Using the handle of a wooden spoon, muddle the mint until slightly broken apart. Add kombucha, coconut water, pineapple juice and lime juice. Cover tightly and shake vigorously for 10 seconds until well mixed. Strain mixture into two tall glasses lled with ice. Garnish with lime slices and mint sprigs.

*You can purchase kombucha and coconut water at most health

food stores.

NUTRITIOnAL VALUE PER -CUP SERvIng: Calories: 53 | Calories from Fat: 2 | Protein: 0.6 g | Carbs: 12 g | Total Fat: 0 g | Saturated Fat: 0 g | Trans Fat: 0 g | Fiber: 0.6 g | Sodium: 68 mg | Cholesterol: 0 mg

Cappuccino Fudge Pops

Yield: 6 pops | Prep Time: 10 minutes | Cook Time: 5 minutes

Cappuccino? Fudge? Enough said! This dessert will satisfy any sweet tooth and caeine cravings without sacricing your health. Yum!
2 tsp / 10 ml arrowroot 1 cup / 240 ml low-fat milk 2 Tbsp / 30 ml gluten-free semisweet chocolate chips cup / 60 ml pure honey 1 Tbsp / 15 ml unsweetened cocoa powder cup / 80 ml freshly brewed espresso or very strong coffee Pinch sea salt tsp / 2.5 ml vanilla extract

Prepare six frozen ice-pop molds in their tray. In a small bowl, whisk arrowroot with half of milk and set aside. In a small, heavy-bottomed saucepan, melt chocolate chips on medium-low heat. Stir in honey, cocoa powder, espresso, salt, reserved arrowroot-milk mixture and remaining milk. Increase heat to medium high and cook, whisking regularly, until mixture thickens and no lumps remain, about 3 minutes. Remove from heat and whisk in vanilla extract. Transfer mixture to a liquid measuring cup and pour into ice-pop molds. Insert sticks and caps to secure pops, then place in freezer until solid. To unmold, run under lukewarm water to release pop from its container.

nUTRITIOnAL vALUE PER POP: Calories: 87 | Calories from Fat: 17 | Protein: 2 g | Carbs: 18 g | Total Fat: 2 g |Saturated Fat: 1 g | Trans Fat: 0 g | Fiber: 1 g | Sodium: 25 mg | Cholesterol: 2 mg

Copyright 2013 Robert Kennedy Publishing All rights reserved, including the right to reproduce this book or portions thereof in any form whatsoever. Published by Robert Kennedy Publishing 400 Matheson Blvd. West Mississauga, ON L5R 3M1 Canada Visit us at eatcleandiet.com and toscareno.com

TOsCA REnO MEDIA

EXECUTIvE EDITOR Amy Land EDITOR - MULTImEDIA Meredith Barrett SOCIAL MEDIA COORDInATOR AnD COmmUnITY MAnAgER Kiersten Corradetti OnLInE AssIsTAnT Chelsea Kennedy AssOCIATE EDITOR Rachel Corradetti

CREDITs
Recipe Photos Photographer Kiersten Corradetti (Sunday Morning Almond Protein Pancakes) Photographer Amy Land (Cappuccino Fudge Pops) Photographer Donna Griffith (KaleWrapped Leek and Sweet Potato Mini Quiches; Zucchini Hummus; Delightful Strawberry, Spinach and Broccoli Salad with Macadamia Nuts; The Soup-er Cleanse; Caribbean Chicken; Sizzle Your Sausage with Spicy Chili Pepper Sauce; Summer Vegetable Crudi; Kombucha Pia Colada) www.donnagriffith.com Food Stylist Claire Stubbs Recipe Developer Kierstin Buchner (Kale-Wrapped Leek and Sweet Potato Mini Quiches; Delightful Strawberry, Spinach and Broccoli Salad with Macadamia Nuts; The Soup-er Cleanse; Summer Vegetable Crudi; Cappuccino Fudge Pops; Kombucha Pia Colada) www.kierstinbuchner.com Tosca Photo Photographer Paul Buceta www.paulbuceta.com Hair & Makeup Valeria Nova Stylist Kelsey-Lynn Corradetti Props provided by Laura Branson, The Prop Room, Robert Kennedy Publishing, Donna Griffith, Claire Stubbs Prop Stylist Kelsey-Lynn Corradetti (Delightful Strawberry, Spinach and Broccoli Salad with Macadamia Nuts; Summer Vegetable Crudi)

IMPORTANT The information in this book reflects the authors experiences and opinions and is not intended to replace medical advice. Before beginning this or any nutritional or exercise regimen, consult your physician to be sure it is appropriate for you. Ask for a physical stress test.