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The Well Nourished Life



Nutrition Coaching with 

RoseAnn Dogas, RDN

Registered Dietitian Nutritionist

Nonna's Gluten Free Cornbread


3 cups gluten free cornmeal (Nonna uses King Arthur)

1 cup gluten free flour

1/4 cup garbanzo flour

1/4 cup soy flour

1/2 cup potato starch

1 cup sugar

1 teaspoon salt

1 teaspoon baking soda

1 teaspoon xanthan gum

Mix all dry ingredients together

4 eggs beaten

1/2 cup olive oil

3 cups buttermilk (or almond milk, still delish)

16 oz sour cream

Add olive oil to the beaten egg, then mix 1/4 of the egg/oil mixture into the dry ingredients. Next add the 1/4 of the buttermilk and 1/4 of the sour cream into the flour mixture. Alternate adding the egg oil and the sour cream/milk mixture until its all incorporated. 

Bake in a 13x9 glass pan at 325 degrees for one hour.

Brush with butter or olive oil. Wait ten minutes before cutting. Enjoy

Eggplant & Tomato Stacks

This is my version of my Aunt Tessie's eggplant & tomato stacks


2 large eggplants 

6 large tomatoes

24 Basil leaves

1/2 Cup olive oil

1/2 Cup Italian Seasoned Bread Crumbs (can substitute gluten free)

3/4 Cup Grated Cheese (I use Pecorino Romano)

1 Teaspoon black pepper

1 Teaspoon garlic powder

1/2 teaspoon salt

Slice Eggplants 1/4 inch thick. Slice tomatoes 1/4 inch thick. Mix together the bread crumbs, grated cheese, pepper, salt & garlic powder. Oil the bottom of a cookie sheet with 2 Tablespoons oil. Next, let's stack them: Place eggplants on the cookie sheet, add one basil leaf, a slice of tomato, then top it with a tablespoon of breadcrumb mixture and a drizzle of olive oil. Repeat the second layer of eggplant, then basil then tomato. Add the breadcrumb mixture, and drizzle with olive oil. Bake at 400 degrees for 50 minutes. The eggplant stacks should be soft, tender & caramelized. Makes about 14 stacks.

Some cooks salt their eggplants, then use paper towel to absorb moisture- your choice. If you do that, you may want to skip the salt in the bread crumb mixture.



A "Nice Salad"


2 heads romaine lettuce

2 cups baby spinach

1 large cucumber, sliced & quartered

1 large tomato chopped

1 avocado chopped

1 can olives

5 mini peppers sliced (any color)

1/2 red onion sliced thin

1/4 cup slivered almond


1 lemon squeezed

1/4 cup olive oil

1/4 cup white balsamic vinegar

salt, pepper & garlic powder to taste

Enjoy your nice salad!

Zucchini Flowers

Anna's Fried Zucchini Flowers

This recipe reminds me of summer days on my grandparents farm. The children would pick them (being careful not to get stung by the bees doing their job). Then Grandma Rose cleaned, battered & fried.


24 Zucchini flowers

1 egg beaten

1/2 cup cold plain seltzer

1/2 teaspoon salt

3/4 cup rice flour

1/4 cup all purpose flour

1 teaspoon baking powder

1/2 cup canola oil for frying

Mix all ingredients in the batter, thin with a little seltzer if it seems too thick, should be the consistency of honey. Next, heat oil in the frying pan. When it's hot, start dipping the flowers in the oil, coating completely, then dropping gently in the oil. Fry for about 1-2 minutes on each side, until golden brown. Buon Appetito!

Fried Zucchini Flowers

Wild Raspberry Jam-on-it

5 cups Raspberries

3/4 cup Sugar

2 Tablespoons (No Sugar Needed Pectin-pink box)

1 teaspoon lemon juice

Cook raspberries in the saucepan, smashing and stirring. Add sugar, pectin and lemon juice. When mixture comes to rolling boil, let it cook one more minute. Pour in glass container or jelly jar. Refrigerate until cool. Enjoy!

















Raspberry-Banana Almond Shake 

 2 Frozen bananas

1 Cup Frozen Raspberries

1 Cup Almond Milk

1 Tablespoon Flaxseed

1 Tablespoon Almond Butter

Add all ingredients together & blend until smooth. 

Make it a meal- add a handful of spinach

Nut Free? Swap out Almond milk & butter for soymilk & sunflower seed butter.



Oatmeal Banana Flax Muffins

oatmeal muffins.jpg


Preheat convection oven to 350 degrees

3 Cups Rolled Oats (blend to flour)

2 tsp baking powder

1 tsp baking soda

4 tbsp flaxseed meal

2 tbsp hemp hearts

1 tbsp cinnamon

2 zucchini - shredded (substitute apple)

1/2 cup raw honey

1/2 cup maple syrup

8 oz plain greek yogurt

2 eggs

2 bananas mashed

2 tbsp vanilla


1. Combine dry ingredients

2. Mix all wet ingredients in food processor

3. Add wet ingredients to dry - mix well

4. Add fruit (if desired) - 1  pint blueberries, strawberries, diced mango

or top with chocolate chips

5. Spray muffin pans with non-stick spray, fill to top, bake for 25 to 30 minutes.

Makes about 18 muffins

Can be made in advance & frozen 

Quinoa Tabouli



1 Cup Quinoa

4 green onions sliced

1 small red onion chopped

4 plum tomatoes chopped (remove seeds)

1 bunch parsley chopped

1/4 Cup Olive  

1 1/2 teaspoons salt

1 teaspoon black pepper

Juice of 2 squeezed lemons

1 clove garlic finely chopped

Cook 1 cup Quinoa according to directions. When cooled, add all chopped ingredients, oil, lemon juice, salt & pepper. Add more lemon, salt, pepper to taste.

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