Sometimes a good, carby, crusty roll is the perfect addition to a meal. For me, the Thanksgiving table is a place where dinner rolls are needed. If you need a good gluten free, dairy free and an egg-free option – try these great gluten free dinner rolls. They’re so good, you may find yourself enjoying them with breakfast or lunch too! Double the recipe (you’ll thank me!)
Great Gluten Free Dinner Rolls
- 3/4 cup warm water
- 1 1/2 tsp active dry yeast
- 1 tsp sugar (I like coconut sugar)
- approx. 1 cup brown rice flour or your favorite gluten free blend (add a little more if dough is too sticky)
- 1/4 cup tapioca starch
- 1/4 cup potato starch (not potato flour)
- 1 tsp xanthan gum
- 3/4 tsp salt
- 3 Tbsp olive oil, ghee or butter (based on your preference and any allergy needs)
- 2 eggs OR 2 flax eggs (2 Tbsp flax meal combined with 6 Tbsp hot water)
- 1/2 tsp apple cider vinegar
- Prepare a 12-cup muffin tin by lightly oiling each muffin cup.
- In a small bowl, combine the warm water, yeast and sugar. Stir until the yeast and sugar dissolve. Cover with a clean kitchen towel and set aside for 10 minutes. The mixture should get foamy as the yeast activates.
- Place flour, starches, xanthan gum and salt into the bowl of a stand mixer. Mix with the paddle attachment.
- Whisk the oil, egg or flax egg and vinegar into the water/yeast mixture. Then add this mixture to the stand mixer with the flour.
- Mix with the paddle attachment until the dough comes together and forms a sticky, soft texture.
- Use an ice cream scoop or spoon to portion the dough into each of the 12 muffin cups. Set the pan aside and allow the dough to double in size. If you use flax egg, the dough may take up to 45 minutes to rise.
- Preheat the oven to 375*
- Bake the rolls in the hot oven for 20-25 minutes until golden brown and crusty
4 Simple Nutritionist Approved Ways to Get Started when You Feel Stuck
Do you have a desire to improve your health, but you find yourself not knowing where to start?
Does a holistic mind, body, and soul approach feel good to you? Let’s walk through some basics that may be just the thing you need!
Making small changes and shifting based on how your body responds is a simple way to get started on your health. The goal is balance, right? Having the energy to do the things you desire, while feeling really good and being productive so that you can be your best self… You deserve that!
Now, you may think that untangling health imbalance is complicated… and it can be! But, getting started is quite easy.
Here are my 4 Simple Nutritionist Approved Ways to Get Started when You Feel Stuck:
#1. Identify Areas That Need Support
The very first thing you need to is to identify the areas where you need support. Do you struggle with digestive issues or acne or PMS? Are you getting enough sleep? Do you need to lose a few pounds? Or maybe you need time management strategies to help balance time for work, home, social life and self-care?
#2. Track The Basics
Jot down how you sleep, how you feel, your energy level, when you poop (and the quality of your poop).
Why journal? Easy – taking a mental note doesn’t let you review and assess. Actually jotting down the basics lets you actually SEE what’s going on rather than guessing. It may seem overwhelming to journal like that… and if it does, I want you to ask yourself what’s more overwhelming: jotting down a couple things during the day or continuing to feel off your game and not knowing what to do about it?
The beauty of this step and this “ask” is that it’s all about your individual path to wellbeing; no one else’s. You
#3. Track Your Diet
Before you raise your hand and point out that this is another thing to jot in your journal, know that I get it… this is a slightly bigger ask. Thing is, this is no more difficult and really doesn’t take much time. Just jot down what you eat in addition to basics or use an app like MyFitnessPal, to track your diet each day (BONUS points if you track what you’re doing for fitness too!)
Thing is, you don’t have to track forever. This is a for now thing. This is a couple of weeks thing.
#4. Assess and Respond with One Shift
- You made a list of a few things that you think need support.
- You tracked the basics for a few weeks.
- The next thing to do is review your work and assess the situation.
It may surprise you to see that you feel snippy the day after you eat dairy or have less energy on days when you drink less water. Be on the lookout for shifts in focus and memory when you have a difficult night’s sleep and look for changes in your poop around your monthly cycle (yep, that’s a thing).
Once you have the data, one or two things will probably stick out. It may be obvious what action to take to support yourself. For example, if you bloat or breakout after eating dairy, then the logical step would be to ease off the dairy.
If nothing sticks out, go back to your list of things that you know need some work. My suggestion is to experiment for a few weeks and see what happens if you avoid gluten, dairy, caffeine and processed sugar. Those four things are known troublemakers that can disrupt hormones, sleep, digestion/absorption and blood sugar. So many health issues are rooted in those four factors.
Why This Process Works
This process is similar to the model I use as a Functional Nutrition & Lifestyle Practitioner. The ART of Functional Practice includes Assessment, Recommendation and Tracking. Basically, we can’t know what steps to take until we have a clear picture of what’s happening. It’s why I don’t recommend particular supplements or targeted strategies to people in the produce aisle and the same reason neurosurgeons don’t diagnose people at the dinner table. Trusted practitioners take the time to use the tools and training that we know will get results and ensure your safety.
Tapping into the Functional process provides you with a framework not only for action, but for success! Take the four simple steps outlined above and get started. You’ll see that it’s easy to step out of overwhelm when you break it down and start slow. Track your basics and use that information to improve your quality of life as you continue your journey to overall wellbeing.
Start your journey from stuck to health savvy.
- Download your free journal page by clicking here (no strings attached – it’s instant access!)
- Print as many copies as you need AND commit to use them for at least 2 weeks.
- Post below and let me know if you like the worksheets and if this strategy is helpful.
Making a ton of changes all at once can actually cloud the picture! Try the 4 simple ways I outlined above and get started when you feel stuck… your mission is to start small, keep it simple and keep it up!
The better your kitchen is stocked, the more choices you will have at dinnertime. Here is a list of 10 things to keep in your pantry if you want to make healthy meals fast. Most are shelf-stable, but a few require refrigeration.
10 Things to Keep in Your Pantry if You Want to Make Healthy Meals Fast
- Canned or aseptic pack beans: versatile and convenient. Beans like chickpeas, kidney, cannellini and black beans add protein and nutrients to salads, pastas, quinoa or rice dishes and soups. Puree them to make dressings, sauces, and dips. For veggie burgers, mix with cooked rice or quinoa, mushrooms, sunflower seeds, or nuts. Mash, shape and bake until crisp on the edges. The recipe here is one of my favorites – if you try it, post a picture to Facebook or Instagram and tag me!
- Bottled/Jarred pasta sauce: great for a quick and easy pasta meal (avoid hidden sugar by reading labels!) To make sauces taste fresh, sauté minced garlic in olive oil, add the sauce and simmer. Season with dried herbs like cumin, smoked paprika and cayenne. Top with fresh basil. A splash of wine can deepen flavor further.
- Quick-cooking grains and pastas: rice noodles, kelp noodles, konjac noodles, quinoa, pre-cooked brown rice, chickpea pasta, soba (buckwheat) noodles. Toss with olive oil or sauce. Cold noodle salads with peanut sauce, sliced veggies, and torn basil. Add to broth with a baby spinach for a quick soup.
- Oats: Blend oats with water to make creamy oat milk. Mix with an equal amount of water before bed and you will have breakfast ready to go. Roll oats with nut butter and hemp seeds to form snack balls.
- Cooked polenta: available in a log shape that you can open and slice. Great topped with marinara sauce, chili or sautéed greens and veggies. Polenta can be cut into crouton shapes, baked until crispy and used as a crunchy topper for salads and soups!
- Hemp hearts: Neutral, almost nutty tasting plant protein with healthy omega-3 fats and micronutrients. Blend with water for hemp milk or a smoothie base. Make dips and dressings by blending with a little water until smooth. Season with salt, pepper, and herbs for a variety of flavors! Sprinkle on salads. Mix with herbs and sprinkle on pasta for a cheese alternative.
- Boxed coconut milk: I love boxed coconut milk for a couple of reasons. First, it is easy to separate the coconut cream from the coconut water. Coconut cream makes a quick dessert topping sweetened with a little stevia or maple syrup. Make a yogurt substitute by mixing coconut cream with a squeeze of lemon juice and the contents of a probiotic capsule. The versatility does not stop there. Coconut milk can be blended with any fruit you have on hand to make a simple smoothie. It is a great addition to a lemony broth for noodles; just add a sprinkle of chili pepper for a Thai inspired noodle dish! Add curry powder and a bit of plain tomato sauce for a delightful curry sauce that you will want to lick off the spoon! (The brand I linked is my favorite – no additives or preservatives.)
- Coconut wraps: A shelf-stable pantry alternative to tortillas. Make burritos, fajitas, and quesadillas. Use them for wrap sandwiches, layered casseroles, or super thin and crispy pizzas.
- Jarred artichoke hearts: These tender veggies have great flavor and can elevate a dish from familiar to fancy! Drain, rinse, and eat. Add them to pasta, salads, or toss with beans to make a simple meal.
- Nuts: Walnuts, pistachios, almonds, pecans, cashews… Add these to salads. Blend with beans for a creamy dip or dressing. Chop fine and add to veggie burger mix for better texture. Make nut milk. Blend with broth and white beans for a creamy soup. Chop and mix with minced mushrooms, onion, and taco seasoning for an easy raw taco “meat.”
Build Your Pantry
Take the stress out of mealtime. Start building your pantry. Adding shelf-stable items that are versatile can make mealtime a breeze. It is also a comfort to have staples on hand that are not only nourishing but also tasty. Start with these 10 things to keep in your pantry if you want to make healthy meals fast. Check back for the next blog in this series that will share fridge and freezer basics.
Get More Great Tips AND Recipes
I love helping to take the stress out of mealtimes! If you have not already, signup for my mailing list below to get exclusive recipes and more simple strategies like this list of pantry staples. I want to help you use nutrition to support and improve your health. We are in this together!