Buckwheat Noodle Shrimp Saute


Tina absolutely loves this dish because it’s gluten free and full of fiber from the buckwheat noodles.  Buckwheat noodles and shrimp offer a good amount of protein as well. If you prefer to go vegan, add tofu or tempeh instead of shrimp.

Buckwheat noodles originated in Japan in the late 1800s.  Also called soba noodles, they’re made from buckwheat flour.  Buckwheat noodles are fat and cholesterol-free, and are a good source of manganese and thiamine.  Since buckwheat does not contain gluten, these noodles are a good choice for people following a gluten-free diet.


Tomato Sauce:

You can either pick up your favorite tomato sauce from the store or try and make your own.  If you do decide to go with grocery-bought sauce, pick one where sugar is NOT listed in the first four ingredients.

2 tablespoons olive oil
4 cloves of garlic chopped
1 sweet onion sliced and chopped
1 pound medium or large shrimp (shell removed, keep the tail)
1/4 cup fresh basil chopped
4 cups baby spinach
buckwheat noodles (1/2 cup to 1 cup per serving)

Sauteed shrimp and basil: a fresh and delicious flavor.

Sauteed shrimp and basil: a fresh and delicious flavor.

Add buckwheat noodles to boiling water and cook for about 5-7 minutes or until al dente.

Turn stove top on medium heat. In saute pan add olive oil and heat then add chopped garlic and saute until toasted followed by the sliced onion. Continue to saute until wilted. Add shrimp and cook until shrimp turn pink. Add basil and continue to sauté and then add baby spinach, once spinach is cooked remove from heat.

Add noodles to a bowl or a plate and top with spinach/shrimp sauté then add tomato sauce.



Gluten-Free Tortilla Pizza

Living with food allergies/intolerances is hard.  Restricted diets can sometimes make it difficult to feel as though you have a normal life.  There are those who choose to live healthier lifestyles, and then there are those who have found out about a medical condition that requires them to change their eating habits drastically.  Suddenly needing to bring your own food to social events surrounding eating is a strange adjustment to make, and while those who love you won’t mind, it’s still discouraging to have to make those preparations.

Fortunately, there’s becoming an increased awareness of the variety of dietary needs among restaurant-goers.  We now see more establishments offering gluten-free options.  Servers are no longer surprised when you ask for dairy-free adjustments to menu items.  Still, those of us who live with restricted diets want to have it become second-nature, something we don’t have to think or worry about any more.

There are options, and lots of them.  Once you learn which kind of gluten-free pasta alternative you like best, you suddenly find yourself developing new favorite recipes around that.  You start to pick up your favorite kind of almond milk without thinking twice.  You reach for different sorts of produce and try new things.

Here is one of those recipes that will become a family favorite.  It’s important that we allow ourselves to enjoy treats of old, while adjusting them to our nutritional needs.  No one wants to give up pizza.  So, today we have a FODMAP-friendly gluten-free tortilla pizza that will nourish your body and relieve your desire for your old ways!



1 Rudi’s tortilla
1 tablespoon tomato paste or 1 tablespoon pesto or 1 tablespoon cashew cream
2 cups Baby kale, spinach, bok choy chopped
2 tsp. olive oil
1 tablespoon fresh chives
1 oz. grated sharp cheddar cheese (Organic Valley)
Sliced sweet red pepper

Place tortilla on a baking sheet.  Spread either the tomato paste, pesto or cashew butter on the tortilla.

Saute the vegetables in the olive oil.  Place the vegetables on top of the sauce.  Add grated cheese or nutritional yeast to the top of the vegetables.  Place under broiler and toast until the tortilla is golden-brown.

Slice it up and enjoy!

Good Morning Papaya Smoothie

Smoothie 1

In addition to being known for widespread colds, the second half of the winter season is also New Year’s Resolution time!  For those who are detoxing, that may mean no coffee.  In our experience, this is the biggest battle.  (We’ve heard so many clients say, “No sugar, I can do that.  No coffee?  What?!”)

This is the struggle Tina is facing now, and she’s found a great alternative for that boost in the morning.  Here’s her recipe for a papaya smoothie that will wake you up and prepare you for your day, without the crash later.  This smoothie is a good source of fiber, protein, carbohydrates and good fat.

Good Morning Papaya Smoothie


1/2 cup fresh papaya (Tina gets hers at Whole Foods)*
1/4 cup mango, frozen
5 strawberries, frozen
1/2 to 3/4 cup water (less water will make mix thicker)
2 scoops Xymogen Fit Food Vegan (made from pea protein)
8 whole almonds

*Immediately after buying the papaya, Tina placed it out on the counter near a window to allow it to ripen.  You’ll know when the fruit is ready because it becomes soft.

The frozen strawberries and mango make for a delicious texture and will wake you right up!

The frozen strawberries and mango make for a delicious texture and will wake you right up!

Put water into blender and add fruit and Fit Food protein.  Start on low and increase speed to high until mix is smooth and creamy.  Turn blender back to low and add almonds.  Pulse; you’ll want the almonds to be a tad crunchy rather than completely blended.

Smoothie 2

Throw this in a tumbler and substitute your morning coffee with it, you’ll feel awake and clear-headed the whole day through. Enjoy!