Chex It Out!

I timed my Whole30 program just right so that I would be finished up by the Super Bowl – a  friend- and food-filled day for most. Once you finish the Whole30 program, you are supposed to add certain foods back into your diet gradually, adding only one category (i.e. dairy) for one day, going back to Whole30 eating for two days, then reintroducing something else (i.e. gluten-free grains) on the next day. This process is designed to help you identify how your body reacts to certain foods and how they make you feel. My gluten-free grains day landed on Super Bowl Sunday so I decided to make a chex mix that was sure to be a safe play for the big game.

Sweet & Salty Gluten-Free Chex Miximg_4428

  • 4 1/2 cups Corn Chex
  • 4 1/2 cups Rice Chex
  • 1 1/2 cups Multigrain Cheerios
  • 1 cup almonds
  • 1 cup cashews
  • 1 cup dried cranberries
  • 2 cups gluten-free pretzels
  • 1/4 cup worcestershire sauce
  • 1/4 cup coconut oil or ghee, melted
  • 1 tbsp seasoned salt
  • 1 tsp garlic powder

Preheat the oven to 250 degrees F. Mix the cereal and nuts on a large baking sheet or roasting pan. Combine the worcestershire sauce, coconut oil, seasoned salt, and garlic powder and mix well. Pour the seasoning mixture over the cereal and nuts and toss to coat. Place in the oven and bake for 1 hour, stirring the mixture every 15 minutes. Remove the mix from the oven and allow to cool for several minutes before adding the dried cranberries and pretzels. Makes about 30 servings (about 1/2 cup each) << that’s a ballpark estimate.img_4428

Nutrition Information: 1 serving – Calories: 148 cal  Total fat: 8g  Saturated fat: 3g  Sodium: 134mg  Carbohydrates: 16g  Dietary fiber: 2g  Sugar: 4g  Protein: 2g

Sweet & Salty Gluten-Free Chex Mix: Tara Tested, Tara, friends, and family approved! This sweet and salty snack mix was a winner! The only thing missing from this batch that could have made it better (in someone special’s opinion) would be those round little rye crisps. The addition of dried cranberries added just enough sweetness to balance the saltiness of the seasoning, while the nuts added that hearty crunch. My friends and family enjoyed the mix before, during, and after the game – it was difficult to stick to just one serving! I was happy to have contributed something that I knew was compliant with my Whole30 reintroduction plan, but also something that everyone could enjoy. (Pssst, I didn’t only eat gluten-free things all night…but I made a valiant effort and paid close attention to how I felt the next day…bloated).


Rosemary Garlic White Bean Dip

Everyone loves a good dip. Unfortunately, some of our favorite dips can be laden with butter, sour cream, or cheese – which can pack a TON of extra calories. And who gets away with just having one scoop of dip at a party? I know I don’t!

I was on a quest to find a healthy, dairy-free dip when I stumbled across this recipe. White beans and olive oil make up the base of this dip so you don’t have to feel guilty about going back for seconds, or thirds.

Rosemary Garlic White Bean Dip

  • 1/4 cup olive oil
  • 1 tbsp chopped fresh rosemary, or 2 tsp dried rosemary
  • 2 cloves garlic, minced
  • 2, 14-oz cans cannellini beans, rinsed and drained
  • 2 tsp lemon juice
  • 1/2 tsp salt
  • 1/4 tsp ground black pepper
  • 1/4 cup dried cranberries

Heat olive oil in a sauce pan over low heat. Add the garlic and rosemary and cook until fragrant, about 10 minutes. Be careful not to burn the garlic. After rinsing and draining the beans, add to a food processor or blender. Add the olive oil/garlic/rosemary mixture and lemon juice. Puree until the dip is smooth. Add the dried cranberries and pulse until combined. Before serving, drizzle with olive oil and garnish with dried cranberries and fresh rosemary. Serve with celery and carrot sticks.


Rosemary Garlic White Bean Dip: Tara Tested, Tara, Family and Friends Approved! I’ve made this recipe several times over the holidays and it has been a hit. A nice recipe to have on hand if you entertain guests with dietary restrictions (dairy-free, gluten free) or those who are watching their waistline. Cannellini beans add fiber, protein, and B vitamins to your diet, while olive oil is a source of healthy monounsaturated fatty acids. It doesn’t take long to prepare and can even be made in advance. Dig in!