Get your free recipe guide → 10 Deliciously Healthy
Gluten-Free, Dairy-Free Recipes For Everyday Life

Elizabeth Eats Season 3 Premieres October 27th on FMTV

Looking for healthy make-ahead meals and lunch ideas? Join Elizabeth Rider for Series 3 of Elizabeth Eats. You’ll learn her favorite healthy make-aheads and meal prep hacks that will make cooking for yourself way more appealing than dining out.

Cooking at home is better on your budget and better for your health. These gluten-free and dairy-free recipes are healthy, simple, and of course, always delicious. Master a few of these meals and say goodbye to the takeout line forever.

Series 3 premieres October 27, 2017, on FMTV

Sign up for email notifications at the bottom of this post for series updates, new episodes, and subscriber-only recipes.

Episode 01: Make-Ahead Meal Tips & Tricks

Failing to plan is planning to fail, so let’s make a plan together! Having healthy meals on hand doesn’t have to be complicated. Join popular food blogger and certified health coach Elizabeth Rider as she walks you through simple meal prep tips and tricks to ensure that you always have a healthy meal on hand.

Episode 02: Family-Style Chia & Hemp Overnight Oats

Elizabeth Rider Family Style Overnight Oats

If you like oatmeal then you will love this super simple, delicious, and healthy family-style dish. Overnight oats have even more health benefits with the addition of superfood seeds and berries—no cooking required! Just mix, pour, and store. Make this for your next family brunch, or store it in the fridge all week for a health go-to any time of day.

Why It’s Good For You:

Whole rolled oats are gluten-free by nature* and contain a wide variety of vitamins and minerals. They also contain a powerful fiber called beta-glucan that has been linked to improving cholesterol levels and boosting heart health. Chia seeds and hemp seeds both contain vitamins, minerals, protein and essential fatty acids that help keep your cell membranes healthy and permeable, which allows nutrition in and waste out. This low-sugar meal will keep you full and leave you feeling energized.

* While oats are gluten-free by nature, they are typically stored in large containers that may have also contained gluten-containing grains which can cause cross-contamination. Look for oats specifically labeled gluten-free if you have an allergy or concern.

Episode 03: Healthy Hash Brown Casserole

Hash Brown Casserole is a mainstay in the American midwest; it’s known for being delicious, but also unhealthy. It gets a total revamp and healthy makeover in this new and improved recipe. Elizabeth’s version is gluten-free, dairy-free, and big on flavor. This crowdpleaser makes an excellent breakfast or brunch, and keep in the refrigerator all week for a simple yet hearty meal any time of day.

Why It’s Good For You:

This protein-packed casserole will not only please the crowd, but it will keep you full and your belly happy. The gluten-free, dairy-free nature of this dish helps keep your gut health in tip-top shape while still providing the satiating feelings of comfort food. Whole eggs are rich in choline, which contributes to brain and memory development, but about 90% of Americans do not get enough of it. Eggs are also an excellent source of vitamin D, vitamin B12, phosphorus and riboflavin. The garlic, onion and pepper provide even more antioxidants as well as fiber. This dish is inexpensive, absolutely delicious, and will convert even the most skeptical of people to lean towards healthier options.

Episode 04: Ultimate Vegan Coconut Bacon

If you love the crunchy, smoky flavor of bacon but want a healthy whole-food vegan substitute then this recipe is for you. Learn how to turn plain coconut flakes into savory “bacon” in just under 20 minutes, no processed soy required. This will be your new favorite salad topper, and tastes great on just about anything.

Why It’s Good For You:

Coconut is rich in healthy fats, nutrients, and fiber, while the spices and additional ingredients add wonderful flavor without sacrificing health. Paprika is an antioxidant-rich spice that comes from grinding peppers of the Capsicum annuum family, which are high in vitamin A, vitamin E, vitamin B-6, iron, and capsaicin. Capsaicin, the active ingredient in chili peppers that gives them their heat, relaxes blood vessels which can lower blood pressure. This plant-based substitute for processed bacon will become a staple in your healthy kitchen.

Episode 05: The Ultimate Portable Salad

Elizabeth Rider Mason Jar Salads

Move over boring salads. Learn how to make the ultimate portable salad that you actually look forward to eating. In this episode Elizabeth teaches you her best tips and tricks to make portable salads that you’ll want over and over again, including a few tricks of the trade like how to prevent your avocado from turning brown (hint: it’s not lemon juice). Learn this method and you’ll always have a delicious healthy meal on hand.

Why It’s Good For You:

These salads are brimming with phytonutrients, vitamins, minerals and antioxidants, not to mention high amounts of fiber that your digestive health craves. Consuming a large raw or partially raw salad each day is one of the best things you can do for your overall health. The large dose of soluble and insoluble fiber, hydration from the vegetables, and mix of nutrients is exactly what your cells are looking for to repair and renew as they regenerate. The key here is that you have a mega-healthy meal to grab on the go that also tastes delicious. Master this technique and eating your salad will no longer feel like a chore.

Episode 06: Superfood Quinoa Jars To-Go

Elizabeth Rider Superfood Quinoa Jars To-Go

It’s time to mix up your breakfast game. This sweet superfood combo of strawberries, acai, and coconut turn plain old quinoa into a delightful and unexpected meal. Store it in jars in the refrigerator for a grab-and-go breakfast or lunch all week long.

Why It’s Good For You:

Quinoa is one of the most versatile healthy ingredients on the planet. A seed that cooks like a grain, quinoa is naturally gluten-free and is packed with plant-based protein, fiber, and a good carbohydrate. Acai is one of the most antioxidant rich foods on the planet, and even contains a small amount of essential fatty acids. The coconut milk adds more healthy fats, while the chia and hemp seeds round out the dish with even more protein, fiber and texture. This low-sugar, nutrition-packed meal will keep you full and is great for your overall digestion and gut health.

Episode 07: Sweet Potato Waffles

Who knew the humble sweet potato could be turned into such an incredible yet healthy treat?! Join Elizabeth in this episode to learn how to make healthy gluten-free, dairy-free sweet potato waffles that easily go from the freezer, to the toaster, to your plate. Once you have these you will make sure to always have a batch on hand.

Why It’s Good For You:

What’s not to love about sweet potatoes? They are loaded with beta-carotene, which your body converts to an active form of vitamin A as needed. They’re rich in vitamin C, manganese, copper, pantothenic acid and vitamin B6. Additionally, they’re a good source of potassium, niacin, vitamin B1, vitamin B2, phosphorus, and dietary fiber. The almond flour and eggs add an extra punch of protein, while the coconut oil adds a touch of good fat. These gluten-free, grain-free waffles will be a new freezer favorite.

Episode 08: Flexible Veggie Frittata

Mastering the art of a veggie frittata is key to every healthy cook’s recipe repertoire. Frittatas are great warm, room temperature, or cold, and store and pack well for simple meals on-the-go. Elizabeth teaches you the basic formula for creating your own veggie frittata while showing you one of her favorite combinations. This recipe is flexible, scaleable, and best of all, totally delicious.

Why It’s Good For You:

The combo of eggs and veggies creates a nutrition powerhouse in this dish. It’s a fantastic balance of protein from the egg whites, healthy carbs from veggies, and good fats from the olive oil and egg yolks. Whole eggs are rich in choline, which contributes to brain and memory development, but about 90% of Americans do not get enough of it. Eggs are also an excellent source of vitamin D, vitamin B12, phosphorus and riboflavin. The veggies up the health of this dish with a good dose of fiber, plus extra vitamins, minerals and antioxidants. This no-sugar-added, balanced meal will help keep your blood sugar stable and keep your energy levels high.

Episode 09: Slow-Cooker Chicken Tacos

Elizabeth Rider Slow Cooker Chicken Tacos

Insanely delicious, healthy chicken tacos in less than 25 minutes of hands-on time? Count us in. Learn Elizabeth’s no-fuss method for making perfect chicken tacos, plus learn the key ingredients to build the ultimate healthy chicken taco once it’s done. This will be your new #TacoTuesday go-to for sure, and no one even has to know that you prepared it on Sunday.

Why It’s Good For You:

For people who do well on animal protein, it doesn’t get much better than these healthy chicken tacos simmered in the slow cooker in antioxidant rich spices. Packed with protein and flavor, the health-aspect of this dish goes even further by serving them in lettuce cups with gut-healthy fermented salsa. Pile on any veggies you want, and don’t forget the avocado for an extra dose of healthy monounsaturated fats. These types of fats are shown to reduce unhealthy cholesterol levels, keep your skin hydrated, and help you feel full. Elizabeth’s simple healthy chicken tacos will please your tastebuds and keep you full all night long.

Sign up for my email list below for show updates, new episodes, and subscriber-only recipes. In the meantime, check out Season 1 and Season 2 here.

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10 Deliciously Healthy Gluten-Free, Dairy-Free Recipes For Everyday Life