Thanks to the internet, it has become infinitely easier for people living gluten-free to find delicious and healthy recipes to support their lifestyle. It doesn’t matter what the circumstances are – they could be dealing with celiac disease themselves, supporting a friend or loved one with the disorder, or they could just think that avoiding gluten all together is a much more healthy way to live and eat.  In the last few years, there has been a growing conglomerate of individuals interested in trying and discussing new gluten-free recipes or seeing what the gluten-free lifestyle is all about.

It’s wonderful that there is a rising community of those participating in a gluten-free lifestyle going online and blogging their recipes for everyone to enjoy. But there’s a catch – do you believe everything you read on the internet?

One of our authors, Marlisa Brown, talks about being safe while living gluten-free in her book, Gluten-Free, Hassle Free. “All you are looking for is a delicious, safe meal,” she says, when discussing both finding new gluten-free recipes to try out and the perils of dining out if you’re living with celiac disease.  Brown, who is a registered dietitian and who has a non-celiac gluten sensitivity, provides much useful information on living a gluten-free lifestyle whether as a personal choice or as a dietary restriction.

So why not give one of her gluten-free recipes a try? I’ve picked out a couple of yummy gluten-free appetizer recipes that are located in Gluten-Free, Hassle Free for you to enjoy! These will surely please your taste buds and be safe to eat for any family or friends who are currently undergoing a gluten-free diet!

Eggplant Dip
Serves 8

This is a terrific dip, delicious on gluten-free crackers, corn tortillas, or rice cakes, or served with a vegetable platter.

Gluten-free cooking spray
1 Tb olive oil
4 Tb garlic, minced
1 medium onion, finely chopped
2 green zucchini, cut into 1/2-inch pieces
1 green pepper, cut into 1/2-inch pieces
1 small eggplant, peeled and cut into 1/2-inch pieces
1 cup tomato sauce
1 Tsp onion powder
1/2 Tsp black pepper
1 Tsp Italian seasoning
1 Tb sugar
1 Tb balsamic vinegar
2 Tb parmesan cheese

1. Spray skillet with cooking spray; add olive oil and sauté garlic, then add onion and sauté until translucent.

2. Add zucchini, green pepper, and eggplant; sauté until cooked through (add water if pan starts to dry out).

3. Add to pan 1 cup tomato sauce, onion powder, pepper, Italian seasoning, sugar, vinegar, and Parmesan cheese. Cover and simmer for about 10–20 minutes (until vegetables are soft and tomato sauce is cooked down).

4. Refrigerate overnight to allow flavors to blend. Serve eggplant with gluten-free brown rice crackers. 

Nutritional information: 67 calories, 2.3 grams protein, 11 grams carbohydrates, 2.3 grams fat, 1.1 milligrams cholesterol, 27 milligrams sodium, 3.5 grams fiber, 38 milligrams calcium, <1 milligram iron.

Tip: You can add more veggies to this dish and add extra garlic, onion powder, pepper, and Italian seasoning if you like. Hot sauce is also great added to this dip if you want it spicier—season to taste.


Super Bean Dip
Serves 8

This bean dip is high in fiber and loaded with flavor. Why not toast up a mini gluten-free pizza crust and spread bean dip on top and sprinkle with mozzarella cheese?

15 Oz can chickpeas (garbanzo beans), drained
15 Oz can kidney beans, drained
15 Oz can black beans, drained
1 Tb garlic, minced
4–5 Tb lemon juice
1/3–1/2 cup water (for desired texture)
3 Tb tahini (sesame seed paste)
1 Tsp cumin
1/2 Tsp paprika
1 Tsp salt
1 Tsp pepper
1/2 cup parsley, chopped
1/2 cup green onions, chopped

1. Puree all ingredients together in a food processor.

2. Add extra water as needed to achieve desired texture.

3. Add additional spices to suit your taste.

4. Refrigerate until ready to use.

Nutritional information: 165 calories, 8.6 grams protein, 25 grams carbohydrates, 3.9 grams fat, 0 milligrams cholesterol, 506 milligrams sodium, 7.3 grams fiber, 56 milligrams calcium, 2.2 milligrams iron.

Tip: Most canned beans are gluten-free, but on occasion some companies have added gluten-containing products, so be sure to check your labels.


You can find many more gluten-free recipes in Gluten-Free, Hassle Free – the book contains over 100 delicious recipes! And be sure to look out for Brown’s updated version of the book, Gluten-Free, Hassle Free, Second Edition, expected to publish later this year. The newer edition will contain new research and food products having to do with a gluten-free lifestyle – and there will be over 150 quick and easy gluten-free recipes for you to try in this new edition!


Gluten-Free, Hassle Free