Recipes for Launching into Summer 

If you're looking for fun ideas in the world of food, you've come to the right place. Here are some quick and tasty recipes for you!

Iris’ Gluten-Free Zucchini Bread 

Yields 2 large loaves or 3 small loaves

Dry Ingredients

2 1/4 cups homemade flour mix:

1/3 cup coconut flour 

1/4 cup brown rice flour 

2 T arrowroot flour 

1 cup fresh ground Gluten free oats

1/4 cup fresh ground golden (or regular) flax seeds 

1/4 cup fresh ground raw sunflower seeds

1/2 tsp baking soda

1.5 T aluminum free baking powder

1/2 tsp Real Salt (unrefined, unbleached sea salt)

2 T ground cinnamon

1 tsp allspice 

1/2 tsp nutmeg 

1 tsp ground dried ginger 

Pinch of cloves 


Liquid Ingredients 

1/2 cup butter 

2 T virgin coconut oil 

1/3 cup plus 2 T Strauss whole-fat plain yogurt 

4 eggs

2 T raw honey

2 tsp pure vanilla extract 

1 T lemon juice from a freshly squeezed lemon


Mix-In Ingredients

2 cups freshly grated zucchini 

1/2-3/4 cup finely chopped nuts: pecans and walnuts 

3/4 cup unsulfured dried fruit such as currants, prunes, apricots, etc. (optional) 



Pre Step: Preheat oven to 350 degrees and grease the baking dishes with butter. 

1. Grind seeds/oats into flour using a coffee grinder. Grate zucchini on a box grater. Chop nuts. 

2. Mix all dry ingredients in a large mixing bowl 

3. Beat eggs and then add all the liquid ingredients in another large mixing bowl. 

4. Gently stir dry ingredients into wet, just until lightly mixed. 

5. Done when toothpick comes out clean, about 50-60 minutes. Enjoy! 


Green Beans.jpg

Iris’ Gluten Free Pesto Green Bean "Pasta"

Perfect for a personal-sized entrée or side-dish


  • One large handful of fresh green beans
  • One large handful of fresh basil leaves
  • 8-10 dry-roasted hazelnuts, chopped coarsely
  • Freshly squeezed lemon juice from 1/4 lemon
  • A few tsp extra virgin olive oil
  • Sprinkle of black pepper and Real Salt or any unrefined sea salt
  • Optional:
  • 1/2 Shallot, minced, 
  • 6-10 cherry tomatoes, chopped in half
  • Fresh parmesan, or other favorite cheese, shredded, to taste
  • 2 T homemade pesto (see recipe below)


1. Snap off the ends and stringy parts of the green beans. Then snap them in half.

2. Place a saucepan with steaming basket on stove with high heat and once water is boiling, drop the beans in the basket and top it with the saucepan lid. Turn stove to simmer and let cook for 3-4 minutes, or until beans are bright green. 

3. Transfer beans to a large soup bowl and mix in the remaining ingredients. 

4. If skipping the pesto step, just add more olive oil, salt, minced shallot, and chopped basil!

5. Enjoy!

Basil & Parsley Pesto Recipe


  • 1 bunch Basil
  • 1 bunch Parsley (omit parsley & add 2 bunches of basil if you prefer just basil pesto)
  • 3 cloves of garlic or 1-2 shallots
  • ½ cup of raw pumpkin seeds, sunflower seeds, and/or walnuts
  • ½ to ¾ cup of extra virgin olive oil
  • Real Salt (to taste, or any unrefined, unbleached sea salt
  • Pinch of black pepper


1. Blend first 3 ingredients in food processor or finely chop. 

2. Toast seeds and/or nuts in a skillet of med.-low heat, until ‘puffed’ (5 to 10 minutes), stirring often. Let cool before adding to the food processor to prevent the plastic from leaching.

3. Add the seeds to the rest of the ingredients and pulse until desired texture. 

4. Lastly, add the oil, salt, and pepper.

5. Now it’s ready to eat!


Yogurt Parfait with Strawberries, Bananas, Apple, Nuts and A little Granola!

Yogurt Parfait with Strawberries, Bananas, Apple, Nuts and A little Granola!

Plain Whole-Fat Yogurt Parfait for Breakfast or Snack-Treat

Yields one serving


  • Strauss European Style Yogurt - Whole-Fat (red label) OR
  • White Mountain Bulgarian Yogurt - Whole-Fat (Red label) 
  • Organic Cinnamon from the bulk spices section 
  • Organic Clove from the bulk spices section (optional)
  • Organic Cardamom from the bulk spices section (optional)
  • Organic Nutmeg from the bulk spices section (optional)

Fruit of your choice, such as:

  • Chopped 1/3 apple, berries (if using frozen berries, simply put in warm water to defrost in a minute or so)
  • 1 tsp chia seeds 
  • Small handful of chopped nuts such as walnuts, pecans, etc. 


  1. Place the nuts in the toaster oven briefly to warm them and bring out a toasty flavor. Alternatively, you could toast them on the stove on medium-low heat for a few minutes, stirring frequently. 
  2. Then place them in a small bowl aside from the yogurt mixture. 
  3. Top 1/2 cup yogurt with chia seeds, a few sprinkles of cinnamon, and just a small dash of clove, nutmeg, and cardamom. Enjoy! 

Awesome Veggie Omelet For Any Meal

Yields 3 servings


  • 5 eggs
  • 2 shallots, sliced thin
  • 1 small red pepper, minced
  • 1 T water
  • A few pinches of ‘Real Salt’ (unrefined/unbleached sea salt)
  • 1/8 tsp freshly ground black pepper
  • 3 T organic butter, ghee or virgin coconut oil
  • 1 avocado, sliced thin
  • Optional: cherry tomatoes, basil leaves, local salsa, favorite cheese


  1. Melt one T butter, ghee, or oil in a stainless steel or cast iron skillet over medium heat, and place shallots & bell pepper inside of the skillet. Cook for 3- 4 minutes stirring often until vegetables are tender. Transfer veggies to the plate you plan to serve the omelet. 
  2. Beat the eggs with salt and pepper and 1 T water.
  3. Coat skillet with 1 T butter/coconut oil & add egg mixture until the eggs begin to set on the bottom of the palm about 40 seconds. 
  4. Gently lift edges of the omelet with a spatula to let the uncooked part of the eggs flow toward the edges and bottom of the pan. Continue cooking for 2 to 3 minutes or until the center of the omelet starts to firm up .
  5. Sprinkle the vegetable mixture on one side of the omelet. Using a spatula gently fold one edge of the omelet over the vegetables. Let the omelet cook for another 30 seconds on each side. 
  6. Slide the omelet out of the skillet and onto a plate
  7. Chop the omelet in thirds and serve with your preferred sides.
  8. Top with sliced avocado. Suggested toppings: sliced cherry tomatoes, a few chopped basil leaves, local salsa, and a little shredded parmesan, manchego., or feta 


Crustless Quiche for Any Occasion

Yields 8 servings


  • 16 free-range, organic eggs
  • 2-3 shallots, sliced thin
  • 1 red pepper, minced (or 1/2 red bell pepper and 1/2 green bell pepper for more color) 
  • 1/2 bunch kale (remove the woody stem) or one bunch of spinach
  • A few handfuls of fresh basil leaves
  • 2 T water
  • A few pinches of ‘Real Salt’ (unrefined/unbleached sea salt)
  • 1/8 tsp freshly ground black pepper
  • 3 T organic butter, ghee or virgin coconut oil
  • Cheese of choice (1/3-1/2 cup): gruyere, cheddar, swiss, parmesan, etc. (optional) 

Directions Pre Step: Pre-heat oven to 350


  1. Melt one T butter, ghee, or coconut oil oil in a skillet over medium heat. Place shallots & bell pepper in the skillet. Cook for 3- 4 minutes stirring often until vegetables are tender.
  2. Beat the eggs in a large bowl with salt and pepper and 2 T water.
  3. Fill saucepan with tightly fitting lid with 1” water. Place a steaming basket in the saucepan. Transfer well-washed kale to the steaming basket, top with the lid, and bring water to a boil.
  4. Once boiling, set a timer for 5 minutes or until soft. If using spinach, skip this step.
  5. Grease two 9” glass pie pans and add beaten eggs to each. Sprinkle in the vegetable mixture and fresh basil leaves. If using spinach, add raw spinach to the egg mixture at this time. 
  6. Place in the oven and let cook for 25 minutes or until set. Once the eggs are almost set, approx. 23 minutes, shred some cheese with a cheese grater and add to the top. Place back in the oven and let cheese melt. 
  7. Stores well in the fridge for up to 4 days. Simply cover with a plastic bag and tie the ends of the bag with a twisty tie. This is a great choice for any meal! 
Blooming Daffodils and Crustless Quiche

Blooming Daffodils and Crustless Quiche

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