All recipes can be made for The Eczema Diet Stage 1 program (when modifications are required, they are specified next to the recipe – all recipes suitable for The Eczema Diet Stage 1 are suitable for the Eczema Detox program). Recipes suitable for the Food Intolerance Diagnosis program are indicated with FID in parentheses.
All recipes are vegan or have vegan options. GF = gluten-free or gluten-free option (make sure ingredients such as oats are certified gluten-free if needed). NF = nut free.
Breakfast
Pancakes, waffles & french toast
- Quick & Easy Spelt Pancakes (FID; NF)
- Quick & Easy Vegan French Toast (FID; NF, GF)
- Easy Buckwheat Waffles (FID; GF, NF)
- Sweet Pear Waffles (FID; GF, NF)
- Buckwheat Crepes (GF, NF)
- Swedish Pancakes (GF, NF; use maple syrup and banana)
- Flourless Pancakes (GF, NF)
Oats and porridge
- Sweet Potato Porridge (GF, NF)
- Quinoa porridge (FID; GF, NF; Use eczema-safe milk or water)
- Easy Buckwheat Porridge (FID; GF, NF; Use eczema-safe toppings)
- Breakfast Oats in Jars (FID; GF, NF)
- Oat Fruit Cups (GF, NF; use rice or maple syrup, eczema safe oil and skip cinnamon)
Cereal
- Quinoa Crispies (FID; GF, NF)
- Popples (rice crispy cereal; FID – occasional treat only; GF, NF; use eczema-safe oil, maple sugar and maple syrup)
Smoothies
- Banana Beet Smoothie Bowl (GF)
- Healthy Skin Smoothie (GF, NF)
- Papaya Beauty Smoothie Bowl (GF)
- Vegan Blueberry Nice-Cream (GF, NF; use peeled pear if stage one)
- Cleansing Green Smoothie (FID; GF, NF; use pear instead of apple for stage 1 and FID)
- Carob Smoothie (FID; GF, NF)
- Bodybuilders Protein Smoothie (GF)
- Skin Healing Smoothie (GF, NF)
Lunch & Dinner
Soup
- Red Lentil Cabbage Soup (FID; GF, NF)
- Cabbage Detox Soup (FID; GF, NF)
- Savory Split Pea Soup (FID; GF, NF)
- Roasted Swede and Chickpea Soup (FID; GF, NF)
- Hearty Lentil & Veg Soup (FID; GF, NF: use eczema-safe oil)
- Red Soup (FID; GF, NF)
- Green Goddess Soup (FID options; GF, NF)
- Vegetable stock concentrate and powder (FID; GF, NF)
Salad
- Oat Groats, Lentil & Roasted Brussels Sprouts Salad (GF, NF; skip flax oil for FID)
- Pear Coleslaw (FID; GF; NF)
- Brussels Slaw with Creamy Cashew Dressing (GF)
- Pear and Bean Salad (FID; GF, NF)
- Pear Salad Dressing (FID; GF, NF)
Pasta (also check the sauces!)
- Roasted Brussels Sprouts Pasta with Mung Bean Sprouts (FID; GF, NF)
- Healthy Vegan Lasagna (GF)
- Creamy Cabbage and Lentil Pasta (GF)
- Pesto Spaghetti with Roasted Vegetables (GF)
- Garlic Pasta (FID; GF, NF; use eczema-safe oil)
- Homemade Gnocchi (FID; NF; use spelt flour)
- Sweet Potato Gnocchi (GF; skip cashew cream for a nut free alternative)
- Sweet Potato Noodles (GF, NF)
Pancakes/Waffles/Patties
- Potato & Leek Waffles (FID; GF, NF)
- Italian Chickpea Pancake (GF, NF; use peeled white potato and eczema-safe oil, substitute leek for onion)
- Mung Bean Pancakes (FID; GF, NF)
- Red Lentil Crepes (FID; GF, NF; use safe oil)
- Simple Vegan Falafel (FID; GF, NF; skip black pepper and cumin, use water instead of lemon juice (can add 1/2 tsp ascorbic acid if desired) and use oat, rice or chickpea flour)
- Sandwich Patty (FID; GF, NF)
- Crispy Red Lentil Nuggets (GF, NF; Use eczema-friendly flour and oil, leek instead of onion and garlic powder/parsley for spices)
- Lentil Loaf (GF, NF; Skip carrot for FID)
- Bean Patties (FID; GF, NF)
Vegetables
- Garlic Roasted Cabbage Steaks (FID; GF, NF; use eczema-safe oil, salt and garlic)
- Cabbage Steaks with Vegan Beetroot Cream (GF; use white beans instead of cashews for NF)
- Carrot and Rutabaga Mash (GF, NF; use plain rice milk or safe oil instead of ghee)
- Homemade Baked Sweet Potato Tots (GF; NF)
- Maple Roasted Vegetables (FID; GF, NF)
- Potato Wedges (FID; GF, NF)
- Potato Skewers (FID; GF, NF)
- Chipped Potatoes (FID; GF, NF)
- Sweet Potato Mash with Roasted Maple Brussels Sprouts (GF; skip cashews for NF; use peeled white potatoes for FID)
- Crunchy Potatoes (FID; GF, NF; use eczema-safe oil)
- Potato Patties (FID; GF, NF; use eczema-safe oil)
- Vegetable Tempura (FID, use safe vegetables; GF, NF)
- Roasted Brussels Bites (FID; GF, NF)
Rice
- Oven Baked Risotto (FID; GF, NF)
- Sushi Balls (FID; GF, NF)
- Tofu Rice Salad (GF; omit cashews for nut free option)
Others
- Chickpea & Couscous Sweet Potato Boats (GF, NF)
- Spiral Vegetable Tart with Creamy Vegan Sauce (GF)
- Potatoes with Chickpeas and Leeks (FID; GF, NF)
- Loaded Sweet Potato Fries (GF)
- Chickpea Flour Tofu (FID; GF, NF; skip turmeric and cumin)
- Refried Beans (FID; GF, NF)
- Fried Lentils (FID; GF, NF)
- Baked beans (FID; GF, NF; use maple sugar or syrup)
Spreads/Sauces/Condiments
Sweet
- Pear and Vanilla Jam (GF, NF)
- Vanilla Cashew Cream (GF)
- Carob Nutella (GF)
Dips
- Roasted Beet White Bean Dip (GF, NF)
- Beetroot Hummus (GF, NF)
- Sesame-Free Hummus (FID; GF, NF)
- Hummus / Chickpea dip (GF, NF)
- Edamame Dip (GF, NF)
- Sweet Potato Hummus (GF, NF)
- Amazing quac dip (Guacamole-style dip) (GF)
Sauces
- Caramelized Leek Sauce (FID; GF, NF)
- Creamy Vegan Sauce (FID; GF)
- Satay Sauce (GF; use eczema-safe oil instead of butter and maple syrup instead of golden syrup)
- Creamy Cashew Sauce (GF)
- Cashew Cheese Garlic Spread & Sauce (GF)
- Cheese Sauce (GF)
- Creamy Vegan Chive Sauce (FID; GF, NF option)
- Vegetable Sauce (FID; GF, NF)
- Tomato-Less Marinara Sauce (GF, NF; use eczema-safe oil, white parts of green onions instead of yellow onions and 1/2 tsp ascorbic acid instead of lemon)
Cheese alternatives
- Tofu “Cheese” (FID; GF, NF)
- Vegan mozzarella (GF)
Other condiments
- Cashew Mayonnaise (GF)
- No-Tomato Ketchup (FID; GF, NF)
- Parsley Pesto (GF)
- Pear Chutney (FID; GF, NF)
- Shallot Garlic Dressing (FID; GF, NF; use green onion, not french shallot)
- Cashew Dressing (GF; use green onions instead of shallot)
- Cashew Butter (GF)
Bread
Flatbread and wraps
- Spelt Wraps (FID; NF)
- Quinoa Pizza Crust (FID; GF, NF)
- Quinoa Bread (FID; GF, NF)
- Easy Flaxseed Buckwheat Flatbread (GF, NF)
- Brown Rice Tortillas (FID; GF, NF; use eczema-safe oil)
- 2-Ingredient Rice Flour Roti (FID; GF, NF)
- Roasted Chickpea Flatbread (GF, NF)
- Chickpea Flatbread (FID; GF, NF; skip black pepper, use eczema-safe oil)
- Sweet Potato Flatbread (NF)
- Gluten-Free Sweet Potato Flatbread (GF; NF; use eczema-safe flour blend)
- Lentil tortillas (FID; GF; NF; skip black pepper)
- Flaxseed wraps (NF, GF)
- Roti (FID; GF, NF)
Loafs and toast
- Rye and Spelt Sourdough Bread (FID; NF; skip caraway seeds)
- Rye & Spelt Recycled Grain Sourdough Bread (FID; NF)
- Gluten-Free Bread (FID; GF, NF)
- Grain-Free Chickpea Flour Sandwich Bread (FID; GF, NF; use maple sugar and safe oil)
- Sweet Potato Toast (GF; NF)
- Steamed Dhokla (FID; GF, NF; use maple sugar and baking powder, skip turmeric)
Crackers
- 3 ingredient Cracker (FID; NF; use spelt flour)
- Besan crackers (FID; GF, NF)
- Chickpea Crackers (FID; GF, NF)
- Flakey Oat and Chickpea Crackers (FID; GF (use GF oats), NF)
Desserts and baked goods
Homemade Baking Powder (FID; GF; NF)
Muffins and sweet breads
- Pear Oatmeal Banana Bread (NF)
- Flaxseed Banana Bread (GF; NF)
- 1 minute banana bread (GF; use raw cashew butter and use rice flour instead of coconut flour, skip chocolate chips)
- Banana and Pear Muffins with Blueberries (NF; skip blueberries if stage 1)
- Pear Pea Protein Muffins (NF)
- Cashew Butter Blender Muffins (GF; use raw cashew butter, eczema-friendly milk and skip chocolate chips)
Cakes
- Healthy Red Velvet Cupcakes (NF)
- Carrot & Pear Cupcakes (NF)
- Papaya Beet Frozen “Cheesecake” (GF)
- Cashew Nut Cream Frosting (GF)
Cookies
- Banana & Pear Flourless Cookies (GF; NF)
- Pear Oatmeal Cookies (FID; NF)
- New Anzac Cookies (NF)
- Red Velvet Cookies (GF; NF; use carob powder instead of cocoa powder, skip cinnamon and chocolate chips)
- Easy Chocolate Beetroot Black Bean Cookies (GF, NF; use carob instead of cacao and 2-3 tbsp maple syrup instead of dates)
- Cashew Butter Tea Biscuits (GF; skip cinnamon if stage 1)
- 3 Ingredient No Bake Cashew Butter Cookies (GF; use raw cashew butter instead of peanut butter)
Other baked goods
- Baked Pear Crumble (GF, NF)
- Chocolaty Pear Crisp (NF)
- Dairy Free Custard Tarts (GF and NF options)
- Carob Black Bean Brownies (FID; GF, NF: Use maple sugar)
- Carob Brownies (FID, NF)
- Vegan Carob Brownies (FID; GF, NF)
Protein balls
Other sweets
- Carob Mylk Chocolate (GF, NF)
- Cashew Carob Fudge (GF)
- Pure Maple Candy (FID -special treat only; GF, NF; don’t use walnuts, can use raw cashews if desired)
- Gluten-Free Slice (FID; GF, NF)
- Cashew Quinoa Granola Bars (GF; use raw cashew butter, vanilla instead of almond extract, skip chocolate chips)
- Pear Fruit Leather (FID; GF, NF)
- Pear Sorbet (FID; GF, NF)
- Saffron Poached Pears (FID, NF, GF)
- Vanilla-Maple Oat Milk Ice Cream (NF; GF if using GF oats)
Beverages
- Homemade Oat Milk (FID; GF; NF)
- Cashew Milk (GF)
- Homemade Rice Milk (FID; GF; NF)
- Pear Flaxseed Drink (GF, NF)
- Carob Milkshake (GF, NF)
- Carob Tea (FID; GF, NF)
- Carob Tea 2 (FID; GF, NF)
- Saffron & Pear Iced Tea (FID; GF; NF)
- Sleepy Time Banana Latte (GF, NF)
- Healthy Skin Juice (GF, NF)
- Cleansing Juice (FID; GF, NF)
- Beet Juice (GF, NF)