CLEAN

EATING 101
AN INTRODUCTION TO GLUTEN-
& DAIRY-FREE LIVING 

Carrie Forrest, MPH in Nutrition,

creator of Clean Eating Kitchen.com
 Table of Contents

Table of Contents
Introduction & My Journey 1
What is Clean Eating? 2
How to Get Started 3
The Recipes 4
Recipes:
*Beverages 5
*Breakfasts 7
*Main Dishes 8
*Soups & Stews 10
*Salads & Sides 11
*Desserts 13
Additional Resources 16
About the Author 17
 Introduction

Welcome to Clean Eating 101, a mini e-cookbook

featuring real food recipes that are all gluten-free and
dairy-free!

My name is Carrie Forrest, the author of the blog

Clean Eating Kitchen. I have a master’s degree in
public health nutrition and I'm the host of the
podcast Clean Eating for Women. More importantly,
I am a woman who has used healthy food and habits
to heal my health, and I want to help you! 

 My Journey:
 I didn’t always drink green smoothies and shop at
the farmers’ market like I do now. In fact, it took a
cancer diagnosis and other serious health issues
before I finally made the connection between food
and health.
I’ve written a lot about my journey on my site, and I
continue to make changes along the way. I’m always
looking to upgrade how I feel and share what I’ve
learned with my blog readers.
 What is Clean Eating?
There isn’t one standard definition of clean eating, but
one that I like is:
Clean eating includes real, whole foods most of the
time, choosing organic and sustainable options
whenever possible. Clean eating also means selecting
foods that meet one’s individual needs. So, by that
definition, clean eating does not limit one to a
particular diet, such as vegan, plant-based, or paleo.
Like many women, I have tried quite a few different
diets with varying success, but usually end up rebelling
against an overly restrictive approach. It’s taken me a
long time to realize that my health flourishes when I
am less concerned about someone else’s definition of a
healthy or optimal diet, and more about what works
for my needs right now.
That said, all of the recipes in this book are gluten-free
and dairy-free, mostly because those are common food
intolerances. Gluten comes from wheat, but there are
other grains and food products that contain gluten.
These recipes do not have gluten. And, just for
definition’s sake, dairy includes milk, cheese, yogurt,
and any other product made with or from the milk of
an animal. None of the recipes in this book include
dairy. 
 How to Get Started

 Many people can feel better after just a few weeks of

eliminating gluten and dairy, and then can add those
foods back in later, depending on how they feel. For
instance, I do not consume gluten because of my history
of autoimmune thyroid disease, and the monitoring of
autoimmune blood markers through my healthcare
practitioner. I occasionally eat dairy products, but find
that I experience sinus issues and acne if I eat too much.
The bottom line is that it’s up to you to decide what clean
eating means. Maybe you feel best eating the vegan
recipes in this book, or perhaps you need animal protein
to maintain your energy. Feel free to experiment with
these recipes and, above all, enjoy your food! 

3
 The Recipes

I’m thrilled to present 12 dairy- and gluten-free recipes

that are relatively easy to prepare, use real food
ingredients, and are absolutely delicious. The recipes
are organized into courses, including: 
• Beverages 
• Breakfasts 
• Main Dishes 
• Soups & Stews 
• Salads & Sides 
• Desserts
Whether you’re new to clean eating or an expert at
whipping up healthy recipes, you’ll find something
tempting in this book! If you are working with a health
practitioner who has made dietary suggestions, then
make sure you read the ingredients before preparing
that recipe. Health is a journey, not a destination.
Experiment, try new foods and techniques, but most of
all, have fun and be open-minded. Food is one of life’s
greatest pleasures that has the power to fuel our talents
and give energy to pursue our dreams. Now, let’s get
started!
  
 VANILLA HEMP MILK
Ingredients:

1 cup hemp seeds

 4 cups filtered water
4 Medjool dates, pitted
1 vanilla bean or ½ teaspoon vanilla extract

Directions:

Combine the hemp seeds, filtered water, and pitted dates in the pitcher of
a high-speed blender. Use a paring knife to cut off the ends of the vanilla
bean. Then, hold the bean firmly against a cutting board and slice the
bean lengthwise. Open the bean and scrape out the seeds, adding them to
the pitcher. Discard the empty vanilla bean pod. Process the contents in
the pitcher on high for about 30 seconds. You do not need to strain the
milk, and it will stay fresh for up to 5 days in the refrigerator.  

5 
 CHOCOLATE GREEN SMOOTHIE
Ingredients:

¼ cup hemp seeds

3 cups water
 1 frozen banana
1 cup frozen strawberries
1/2 cup frozen pineapple chunks
16-ounces of baby spinach
1½ tablespoons ground flax seeds
2 tablespoons cocoa powder 

Directions:

Combine hemp seeds, banana, strawberries, pineapple, spinach, ground

flax, and cocoa powder into the base of a high-speed blender.   Process on
high until all the ingredients are combined and the texture is smooth and
creamy. Serve cold and refrigerate any leftovers. 

6
 ZUCCHINI BREAD OATMEAL
Ingredients:

⅔ cup gluten-free rolled oats, soaked for at least 3 hours in water*

 1 small zucchini, finely shredded through the tube of a food processor (yields about ½ cup
firmly packed)
1 ripe banana, sliced
¼ cup water if you pre-soaked your oats. If you did not pre-soak your oats, then you’ll need at
least ½ cup water
¼ teaspoon ground cinnamon
2 tablespoons raisins
1 tablespoon collagen protein powder (optional)
Dairy-free milk or yogurt (optional), for serving 

Directions:

*As an optional step to make the oats easier to digest, I like to soak my oats at room
temperature for at least 3-8 hours in water and about a tablespoon of apple cider
vinegar. Then, when I’m ready to cook them, I give them a rinse in a fine mesh
colander and put them in the pot. Place the oats, shredded zucchini, sliced banana,
water, cinnamon, and raisins in a medium pot. Give the mixture a stir. Turn the heat to
high until the mixture starts to simmer. Stir it again, cover the pot, and then reduce
the heat to low and cook for about 5 minutes. Stir occasionally to prevent burning. Just
before serving, stir in the collagen peptides. Serve the oatmeal hot, with a splash of
dairy-free milk or yogurt, if desired. 

7
 VEGAN SUSHI ROLLS
Ingredients:

4 toasted nori sheets

½ cup your favorite prepared hummus
 1 red bell pepper, sliced
1 cup shredded carrots and cabbage (or your favorite vegetable;
zucchini is a great option, too)
2 tablespoons minced red onion
1 medium avocado 

Directions:

Place the nori sheets on a flat surface for filling. Divide the hummus on
each sheet, topped with bell pepper, shredded vegetables, onion, and
avocado. Roll each sheet into a burrito and use a sharp knife to slice each
roll in half.  

8
 TURKEY WRAPS WITH MANGO
SALSA
Ingredients:

For the mango salsa:

1 ripe mango
¼ medium red onion, minced
½ medium red bell pepper, chopped
2 medium limes, juiced
For the wraps: 1 lb. organic ground turkey
 ¼ teaspoon ground cumin
1 teaspoon dried oregano salt and pepper, to taste
1 head of romaine lettuce
2 tablespoons smooth peanut butter at room temperature

Directions:

First, make the salsa. Peel and cut the mango into bite-sized pieces. Place in a bowl with the
minced red onion and red bell pepper. Pour in the lime juice and stir it all together. Let the salsa
sit on the counter or in the fridge for at least 30 minutes so the flavors can combine. Next, heat a
non-stick skillet over medium heat. Stir in the turkey and use a spatula to break it up so it cooks
evenly. Add the cumin, dried oregano, salt, and pepper for seasoning. When the turkey is
completely cooked, remove the skillet from the heat and cover with a lid to keep warm. At this
point, you’ll want to get the lettuce ready for serving. Chop off the base of the romaine and
carefully pull off 8-10 of the outer leaves, being careful not to tear them. Wash them gently and
pat them dry. When you’re ready to assemble the lettuce cups, use a big serving spoon to fill the
leaves with the cooked turkey, topping off each lettuce cup with some salsa. Serve the lettuce
cups alongside the peanut butter as an optional topping. 
 VEGAN CREAM OF TOMATO SOUP
Ingredients:

1 26-ounce box of crushed or chopped tomatoes

2-3 tablespoons of raw organic cashews OR ½ of a large avocado*
1 teaspoon dried thyme
10-12 fresh basil leaves or 1 teaspoon dried basil or oregano
¼ cup filtered water *If you do not have a high-speed blender such as a
Blendtec, I recommend using the avocado instead of the nuts to ensure
you have a creamy texture to your soup. 

Directions:

Combine the tomatoes, nuts OR avocado, herbs, and water in the pitcher of
a blender. Blend for 30 seconds on high or until the ingredients become
fully combined with a creamy texture. Blend the soup for an additional 4
minutes until steaming hot, OR transfer mixture to a medium saucepan
and bring to a simmer. Serve hot, with freshly-ground black pepper, if
desired. 

10
 WILD RICE & LENTIL SALAD
Ingredients:

1 cup brown lentils

1 cup wild rice
2 Persian cucumbers
¼ cup pitted green or black olives
1 red bell pepper
½ large red onion
1 large ripe avocado
¼ cup sunflower seeds
2 tablespoons pumpkin seeds
3 large lemons freshly ground pepper, to taste 

Directions:

Cook the lentils and wild rice in separate saucepans according to package
directions. Set aside to cool. Chop the cucumbers and olives into bite-sized
pieces and add to a large mixing bowl. Mince the red bell pepper and onion,
and dice the avocado, and add to the bowl. Add the sunflower and pumpkin
seeds, pour in the cooked lentils and wild rice, and stir to combine. Lastly,
squeeze the juice from the lemons and pour over the salad. Stir well and
top with freshly ground pepper, if desired. 

11
 ROASTED GARLIC HUMMUS
Ingredients:

2 cups cooked or canned garbanzo beans

8 cloves roasted garlic (see instructions below)
 1 cup lemon juice
2 tablespoons tahini
 ½ teaspoon freshly ground black pepper 

Directions:

To make roasted garlic, use a sharp knife to slice off the top ½-inch of a
garlic bulb, exposing the cloves. Wrap loosely in foil and bake in a 400° F
oven for 30 minutes or until fragrant. Set garlic aside to cool. Combine
chickpeas, garlic, lemon juice, tahini, and ground pepper in a food
processor and process until combined, leaving a slightly chunky texture.
Serve with your favorite chopped vegetables or on top of a salad. 

12
 CINNAMON CHICKPEA CRISPIES
Ingredients:

1 (15-ounce) can of garbanzo beans, drained and rinsed

1 tablespoon coconut oil, melted
½ teaspoon cinnamon
¼ teaspoon garlic powder
1 teaspoon dried oregano
¼ teaspoon salt 

Directions:

Preheat oven to 350 degrees. Combine garbanzo beans, coconut oil,

cinnamon, garlic powder and dried oregano in a medium bowl and stir to
combine. Pour onto a baking sheet and bake for 45 minutes, stirring once
during cooking. Sprinkle with salt when finished and serve hot or at room
temperature.   
13
CHOCOLATE BANANA OAT BARS
Ingredients:

1 large, ripe banana

1½ cups rolled gluten-free oats
1 cup frozen blueberries
¼ cup pomegranate or apple juice
¼ cup raisins
2 tablespoons sunflower seeds
1 tablespoon ground flax seed
1 teaspoon cinnamon
1 tablespoon cocoa powder
1 tablespoon hemp protein powder (optional)
Nonstick cooking spray 
Directions:

Preheat oven to 350 degrees. Lightly spray an 8 x 8-inch glass baking dish
with nonstick cooking spray and set aside. In a medium bowl, mash the
ripe banana with a fork. Add the oats, blueberries, pomegranate juice,
raisins, sunflower seeds, ground flax seed, cinnamon, cocoa powder, and
protein powder (optional) and stir to mix well. Press the mixture into your
baking dish and bake for 20-25 minutes. For easier slicing, let the bars
come to room temperature. 
14
 PEANUT BUTTER PROTEIN BITES
Ingredients:

2 cups gluten-free rolled oats

 ½ cup shredded dried coconut, unsweetened
1 cup ground flax seed
¼ cup dairy-free chocolate chips
½ cup natural peanut butter
¼ cup tahini or almond butter
⅓ cup raw honey (use maple syrup for vegan) 

Directions:

Combine the oats, coconut, ground flax, and chocolate chips in a medium
bowl. Stir to mix well. Add the peanut butter, tahini, and honey to the
mixing bowl and use your hands to manually mix the ingredients
together. It might take a few minutes and your hands will get sticky, but
soon everything will be completely combined.
 Then, use your hands to form the batter into about 20 cookies, rolling
them in your palms to make them round and to ensure they stick together.
Each “bite” will be about 1-1/2 inches in diameter.
Refrigerate for at least 30 minutes before serving. 
15
 Recommended Resources

Recommended Websites & Resources:

* Clean Eating Kitchen free recipe index:
https://www.cleaneatingkitchen.com/recipes
* Clean Eating Every Day e-cookbook featuring 55
gluten- and dairy-free recipes (use code
CLEANEATING during checkout for a discount):
https://gumroad.com/l/cleaneatingeveryday
*My favorite appliances and tools on
Amazon.com:
https://www.amazon.com/shop
/cleaneatingcarrie

                                             16
 About the Author

Carrie Forrest has masters degrees in business and in

public health (MPH) nutrition and is the author of the
blog, Clean Eating Kitchen
(www.cleaneatingkitchen.com). Carrie is also the host
of the popular podcast, Clean Eating for Women.
A survivor of thyroid cancer, PCOS, chronic
migraines, and autoimmune disease, Carrie uses a
clean eating diet as part of her journey to healthy,
balanced living. 
 Carrie lives with her husband and two cats on
California’s Central Coast. When she’s not washing
kale for a green smoothie, she can be found salivating
over gluten-free cupcakes on Instagram
@cleaneatingcarrie or attempting to not hurt herself
on the yoga mat.