15 Recipes to Nourish the

Gluten Free Warrior in You

 C ONTENTS

BREAKFAST
M U S H R O O M & AS PA R AG U S F R I T TATA  3
K A L E A N D M A N G O SM O OT H I E  4
H O M E M A D E B R E A K FAST SAU SAG E  5

LUNCH
AV O C A D O WA R R I O R TOAST  6
V E G G I E S T E A K SA L A D  7
S P E E DY S A L M O N C A K E S  8

DINNER
DA I RY F R E E “ B U T T E R ” C H I C K E N  9
FA J I TA B O W L W I T H C AU L I F LO W E R R I C E  10
P OAC H E D C O D W I T H M A N G O SA L SA  11

DESSERTS
N O - PA I N I C E “ C R E A M ”  12
WA R R I O R L E M O N B A R S  13
WA R R I O R C H O C O L AT E C A K E  14

SIDES
G R E E N B E A N S W I T H C R I S P Y S H A L LOTS  15
B E E T C U C U M B E R D I L L SA L A D  16
B L AC K E N E D C A R R OTS W I T H TA H I N I D R E SS I N G  17
 Mushroom & Asparagus
Frittata
INSTRUCTIONS

STEP 1 - Add the eggs, almond milk, and nutritional yeast to a

large mixing bowl and whisk to combine.
45 3 STEP 2 - Roughly chop the mushrooms and all of the asparagus
MINUTES SERVINGS
except for about 8 stalks.

STEP 3 - Preheat oven to 375º.

STEP 4 - Preheat a small frying pan over high heat with some oil.
I N G R E D I E N TS STEP 5 - Add in the mushrooms and chopped asparagus. Cook
3 minutes until coated with oil and lightly cooked. Season with a
• 8 Eggs pinch of salt and pepper.

• 1/4 Cup Almond Milk STEP 6 - Pour the egg mixture into the pan, season with salt and
pepper, and put the pan into the oven.
• 1 T Nutritional Yeast

• Salt & Pepper (to taste) STEP 7 - Cook for 8-10 minutes until the sides start to firm up.
Remove from the oven and float the full asparagus stalks on top.
• 8 oz Mushrooms Return to the oven and cook another 25-35 minutes until the
frittata is fully cooked.
• 1 Bunch Asparagus
STEP 8 - Allow to cool for 10 minutes then remove from the pan
to a cutting board. Cut and serve.

3
Kale and Mango
Smoothie
2
SERVINGS

I N G R E D I E N TS

• 4 oz Almond Milk

• 2 Mangos, Peeled &

Pitted

• 1 Cup Kale, Chopped

• 1/2 Medium Sized Carrot

• 1 Apple, Core Removed

• 1 T Chia Seed

• 1 Cup Ice Cubes

INSTRUCTIONS
Put all ingredients into a blender
and blend until smooth. Makes 2
smoothies.

4
Homemade
Breakfast Sausage 2
SERVINGS

INSTRUCTIONS

STEP 1 - In a large bowl, mix together

I N G R E D I E N TS the pork, mustard powder, onion
powder, ground sage, black pepper,
• 1 lb Lean Ground Pork (or Wild and ground fennel.
Boar)
STEP 2 - Form into 6 patties about 1/2
• 1 t Mustard Powder inch thick.

• 1 t Onion Powder STEP 3 - Heat the olive oil in a large

skillet (with a lid) over medium heat.
• 1 t Ground Sage
When the oil shimmers, add the
• 1 t Ground Black Pepper patties, leaving space between them.
Cover and cook for about 5 minutes.
• 1/2 t Ground Fennel Remove lid, flip the patties, replace the
• 2 t Extra Virgin Olive Oil lid, and cook for another 5 minutes or
until browned.

5
Avocado Warrior
Toast

I N G R E D I E N TS

• 1 Package Warrior Bread Mix

• 1 C Egg Whites

• 1 C Water

• 2 T Apple Cider Vinegar

• 1 Large Avocado

• Juice of 1 Lime

• 1 Large Radish

• Chopped Parsley

INSTRUCTIONS

STEP 1 - Preheat oven to 400º.

STEP 2 - Add the warrior bread mix to a large bowl.

STEP 3 - In another bowl, whisk together the water, egg whites, and vinegar.

STEP 4 - Pour the liquids into the bread mix and stir well to combine. Knead for
about a minute, then allow to rest for a few minutes.

STEP 5 - Line a loaf pan with parchment paper.

2 STEP 6 - Form the dough into a log and put it into the loaf pan.
SERVINGS
STEP 7 - Bake for about 1 hour until cooked through.

STEP 8 - Remove from oven, allow to cool, and cut into slices.

STEP 9 - Mash the avocado in a bowl and add the lime juice. Season with salt
and pepper.

STEP 10 - Toast two slices of bread on both sides

STEP 11 - Spread the bread with the avocado mixture. Top with the radish and
parsley.

6
 Veggie Steak Salad
INSTRUCTIONS
I N G R E D I E N TS
STEP 1 - Cook steak as desired, let it rest for about 10 minutes
• 6-8 oz Sirloin or Skirt Steak before dicing.

• Preferred Salad Mix STEP 2 - In a bowl, mix your salad of choice with the carrots,
(Spinach, Romaine, Organic Greens) cucumbers, bell peppers, jicama, and zucchini.

• 1/2 Cup Sliced Carrots STEP 3 - Add your preferred nuts and/or pumpkin seeds..

• 1/2 Cup Diced Cucumbers STEP 4 - Add a minced fresh herb of choice (Basil, Parsley, Dill, or
Thyme) for a healthy boost.
• 1/2 Cup Sliced Bell Peppers
STEP 5 -Drizzle your favorite salad dressing of choice.
• 1/2 Cup Shredded Jicama

• 11/2 Cup Shredded Zucchini

• Sprouted Nuts and

Pumpkin Seeds

• Pinch Minced Herb of Choice

(Basil, Parsley, Dill, or Thyme)

• Preferred Salad Dressing 4

SERVINGS

7
Speedy
Salmon Cakes 4
SERVINGS

INSTRUCTIONS

STEP 1 - In a medium bowl, mix

I N G R E D I E N TS together the salmon, onion, garlic,
egg, and mustard, then form into 4
• 12 oz Drained Canned (or vacuum patties.

packed) Wild Caught Salmon STEP 2 - In a large skillet over medium

heat, heat the oil until it shimmers.
• 2 T Finely Chopped Yellow Onion
Add the patties, being careful that
• 1 Clove Garlic, Finely Minced they don’t touch one another. Cook for
about 3 minutes per side until lightly
• 1 Egg, Beaten
browned.
• 1 T Dijon Mustard
STEP 3 - Serve over bed of cauliflower
• 3 T Extra Virgin Olive Oil rice or cabbage slaw.

8
Dairy Free
“Butter” Chicken
I N G R E D I E N TS

• 1 Onion, Diced

• 1 1/2 lbs Chicken, Cut Into 1

Inch Cubes

• 5 Cloves Garlic, Grated

• 2 Inches Ginger, Grated

• 1 T Garam Masala

• 1 t Cumin

• 1 t Coriander

• 1/2 t Turmeric

• 1/2 t Cayenne

• 1 T Red Wine Vinegar

• 28 oz Crushed Tomato

• 14 oz Coconut Milk

• Cauliflower Rice

• Cilantro for Garnish

INSTRUCTIONS

STEP 1 - In a large pot or dutch oven, cook the onion in a little oil to soften, about
5 minutes.

STEP 2 - Add the chicken and cook on high for 5 minutes to brown.

STEP 3 - Turn heat to low and add in the ginger, garlic, garam masala, cumin,
coriander, turmeric, and cayenne. Stir well to combine and cook for 3 minutes.
4
SERVINGS STEP 4 - Add in the vinegar and scrape the pan to get all the browned bits off
the bottom.

STEP 5 - Add in the tomato and coconut milk and stir to combine. Simmer for
20 minutes.

STEP 6 - Serve with cauliflower rice and top with cilantro.

9
 Fajita Bowl with
2-3
SERVINGS
Cauliflower Rice
INSTRUCTIONS
I N G R E D I E N TS
STEP 1 - Mix the skirt steak in a bowl with the cumin, chili powder, salt,
• 1 lb Skirt Steak
pepper, aminos, vinegar, scallions, and honey. Allow to marinate for at least
• 1 t Cumin a half hour or at most 24 hours.
• 1 t Chili Powder
STEP 2 - In a large frying pan, add some olive oil and cook the peppers and
• 1/2 t Salt
onion on medium low heat for about a half hour until browned and tender.
• 1/2 t Black Pepper

• 2 T Coconut Aminos STEP 3 - Preheat the grill and cook the steak on high heat for about 5-7
• 1 T Apple Cider Vinegar
minutes per side until cooked to desired doneness (medium is my favorite
for this cut of steak). Allow to rest 10 minutes before slicing.
• 2 Scallions, Sliced

• 1 T Honey STEP 4 - Cut the cauliflower in half and remove the bottom of the steam
• 1 Large Yellow Onion along with any green leaves. Use a cheese grater to grate the cauliflower
• 1 Red Bell Pepper
into rice.

• 1 Green Bell Pepper STEP 5 - Preheat a frying pan with a little oil and add the rice. Season with
• 1 Large Head of Cauliflower the turmeric and paprika and stir to combine. Cook on high heat for about
• 1/4 t Turmeric 5 minutes, stirring often, until tender. I like mine to get a little browning if
• 1/4 t Smoked Paprika
possible.

• Pico de Gallo STEP 6 - To serve, put the rice into the bowl first, then the peppers and
• Guacamole onions, then the steak, and top with the pico de gallo and guacamole.

10
Poached Cod
With Mango Salsa 4
SERVINGS

INSTRUCTIONS

STEP 1 - In a medium bowl, mix the mango, red

I N G R E D I E N TS onion, jalapeno, cilantro, and lemon and lime
juices. Add sea salt and black pepper to taste. Let
• 1 Ripe Mango, Diced sit at room temperature for 30 minutes for the
flavors to marry.
• 1/2 Red Onion, Diced
STEP 2 - In a pot large enough to hold the fillets
• 1 Jalapeno Pepper, Finely Diced and with a well-fitting lid, place enough water
(optional) to come half way up the fillets. Once the water
begins to simmer, place the fillets in the pan and
• Juice of 1 Lemon
cover. Cook for 6 to 8 minutes or until the fish just
• Juice of 1 Lime begins to flake.

• 4 (6 oz) Cod Fillets STEP 3 - Gently remove each fillet with a slotted
spatula to a paper towel to remove excess water.
• Sea Salt and Ground Black Pepper Place the fillets on four plates and top with salsa.
Enjoy!

11
No-Pain
Ice “Cream”

10 4
MINUTES SERVINGS

I N G R E D I E N TS

• 3 C Unsweetened Frozen Fruit

and/or Berries

• 1 C Full-Fat Coconut Milk

• Pure Liquid Stevia (optional)

INSTRUCTIONS

STEP 1 - Place berries and chopped fruit in a high power blender, such as a
Vitamix. Add the coconut milk. Blend on high until thoroughly mixed. If too
thick, add more coconut milk.

STEP 2 - Taste, and if not sweet enough, add a small amount of stevia.

STEP 3 - Serve immediately or place in the freezer.

VARIATION: For a more sorbet-like texture, add a few ice cubes to the blender.

12
 Warrior
2
HOURS
18
LEMON BARS
Lemon Bars
INSTRUCTIONS
I N G R E D I E N TS
STEP 1 - Preheat oven to 350 F.

• 1 Package Warrior Bread Mix STEP 2 - Remove 1/4 cup (packed) of warrior mix and place in a medium mixing bowl,
put the rest of the package into another medium mixing bowl.
• 1/2 C Granulated Monk Fruit
STEP 3 - Add the 1/2 cup monkfruit sweetener, 1 cup melted butter, and salt, to the
Sweetener
bowl with most of the warrior mix. Stir to combine, it will be a crumbly thick dough.
• 1 C Melted Vegan Butter (I use STEP 4 - Line a 9x13 baking pan with parchment paper and spread the dough
Miyoko’s) out onto the pan, pressing it into a thin flat sheet. Bake for 25 minutes until lightly
browned. Remove from oven.
• 1/4 t Salt
STEP 5 - Reduce oven heat to 325 F.
• 1 1/2 Cups Granulated Monk
STEP 6 - Whisk the 1 1/2 cups monk fruit sweetener in with the 1/4 cup of warrior mix
Fruit Sweetener in the medium bowl. Add in the eggs and lemon juice and whisk to combine fully.

• 6 Large Eggs STEP 7 - Pour this mixture over the crust in the pan and return it to the oven
carefully.
• 1 C Lemon Juice - About 5
STEP 8 - Bake about 30 minutes until the egg mixture does not jiggle when you
Lemons
touch the pan.
• Powdered Monk Fruit STEP 9 - Remove from oven and allow to cool completely. Slice into squares. Use
Sweetener for Garnish a mesh strainer to evenly sprinkle the powdered monk fruit sweetener over the
squares.

13
 Warrior Chocolate Cake

I N G R E D I E N TS
• 1 C Warrior Bread Mix • 4 Eggs

• 1 C Almond Flour • 1/4 t Salt

• 3/4 C Cocoa Powder • 2 Cans Coconut Milk

• 1 C Coconut Sugar • 1/2 C Cocnut Sugar

• 1/2 C Vegetable Oil • 1/4 C Cocoa Powder

• 1 C Almond Milk • 1 Pinch Salt

• 1 T White Vinegar

INSTRUCTIONS cans will have hardened and separated from the

water. Scoop out the solids and add them to a
STEP 1 - Preheat oven to 350º. Grease 2 cake bowl with the remaining 1/2 cup coconut sugar
pans and line them with parchment paper. and 1/4 cup of cocoa powder. Whisk by hand or
with a hand mixer until well combined, light,
STEP 2 - Mix the warrior mix, almond flour, 3/4 fluffy and the texture of a mousse. Store in the
cups of the cocoa powder, and 1 cup of the fridge until ready to use.
coconut sugar in a bowl. In another bowl, whisk
together the oil, milk, vinegar, and eggs. STEP 7 - Place one of the cakes down on a
serving platter. Add some frosting to the cake
STEP 3 - Stir the wet ingredients into the dry and spread it evenly. Add the second cake on
and whisk to combine. Divide the mixture into top and spread the whole cake evenly with the
the two cake pans and put them into the oven. frosting.

STEP 4 - Cook about 40 minutes until a STEP 8 - Allow to come to room temperature
toothpick tester comes out clean. and serve, or store in the fridge until ready to
eat. Before serving, remove from the fridge for
STEP 5 - Allow to cool in the pans for 15 minutes,
at least an hour to come to room temperature.
then carefully flip the cakes out onto a cooking
rack. Cool for 1 hour on the counter and another
hour in the fridge.

STEP 6 - Meanwhile, remove the coconut milk

cans from the fridge and open. The cream in the 4 8-10
HOURS SERVINGS

14
Green Beans
With Crispy Shallots

45 4-6
MINUTES SERVINGS

I N G R E D I E N TS

• 5 Peeled Shallots (Sliced Thin)

• 2 T Olive Oil

• 1 lb Green Beans (Trimmed)

• 2 Cloves Garlic

• 1/2 t Chili Flakes

INSTRUCTIONS

STEP 1 - On a frying pan over medium low heat, sauté the shallots in 1
tablespoon of the oil. Cook low and slow for about 30 minutes until browned
and crispy.

STEP 2 - In a large frying pan with the other tablespoon of oil, cook the green
beans on high heat for about 5 minutes to char lightly. Season heavily with salt
and pepper.

STEP 3 - Add in the garlic and chili flakes and cook another 1 or 2 minutes to
cook the garlic but avoid the garlic from browning.

STEP 4 - Pour the beans out onto a serving platter and top with the shallots.

15
Beet Cucumber
Dill Salad

I N G R E D I E N TS

• 5 Beets (peeled and cut into 8

pieces each)

• 1 T Olive Oil

• 1 T Cider Vinegar

• 1 T Dijon mustard

• 1 C Unsweetened Plain
Coconut or Almond Yogurt

• 1 Clove Garlic (Grated)

• 1 Lemon (Juiced)

• 1 T Fresh Dill (Minced)

• 1 Pinch salt and pepper

(to taste)

• 1 English cucumber
(cut into 1/4 circles)

INSTRUCTIONS

STEP 1 - Bring a pot of salted water to a boil and add the beets. Simmer about
35 minutes until the beets are tender and a fork goes through easily. Strain and
toss with the oil, vinegar, and mustard in a large bowl. Allow to cool in the fridge
for at least one hour.

STEP 2 - Meanwhile, Mix the garlic, lemon, dill, and salt and pepper into the
2 4 yogurt. Set aside in the fridge until ready to use.
HOURS SERVINGS
STEP 3 - Stir the cucumber into the beets. Season with a pinch of salt and
pepper. Pour out onto a serving platter. Spoon the yogurt mixture onto the top
of the beets, putting several dollops of yogurt in various spots spread out over
the top of the salad. top with some dill sprigs and serve.

16
Blackened Carrots
With Tahini Dressing

45 4-6
MINUTES SERVINGS

I N G R E D I E N TS

• 12 Carrots (Peeled and

Cleaned)

• 2 T Olive Oil

• 1/2 C Tahini Paste

• 1 Clove Garlic (grated on a

microplane)

• 2 Lemons ( for juice)

• 1 t Honey

• 1/4 C Chopped Fresh Parsley

• 1 Pinch salt and pepper

(to taste)

• 3/4 C Water (iced cold)

INSTRUCTIONS

STEP 1 - Preheat a large cast iron skillet or regular frying pan over high heat and
add the olive oil. Season the carrots with salt and pepper and add them to the
pan. Cook over medium high heat for about 25 minutes, rotating and adjusting
the heat as needed, so they get a deep black char but do not burn.

STEP 2 - Meanwhile, in a food processor or blender, add the tahini, garlic, lemon
juice, and honey. Season with a pinch of salt and pepper. Process and you will
see it thicken up at first. Add a splash of the cold water and keep processing the
mixture until it reaches the desired texture, adding more cold water if needed.

STEP 3 - Pile the carrots on a plate, drizzle with the tahini, and top with the
parsley and another sprinkle of salt and pepper to taste.

17
 DISCLAIMER

These statements have not been evaluated by the Food and Drug Administration.
This information is not intended to diagnose, treat, cure or prevent any disease. If
you are pregnant, nursing, taking medication, or have a medical condition, consult
your physician before using this information.

The information in this ebook is not intended to replace a one-on-one relationship

with a qualified health care professional and is not intended as medical advice.
It is intended as a sharing of knowledge and information from the research and
experience of Dr. Osborne and his community. Dr. Osborne encourages you to
make your own health care decisions based upon your research and in partnership
with a qualified health care professional. Dr. Osborne is not a medical doctor. He
does not treat or diagnose disease. He offers nutritional support to people seeking
an alternative from traditional medicine. Dr. Osborne is licensed with the Pastoral
Medical Association, and a Diplomate with the American Clinical Board of Nutrition.

G LU T E N F R E E S O C I E T Y.O R G