Gluten-Free Sweet Potato Fries Recipe by Jennifer Fugo

Gluten Free Sweet Potato Fries
Gluten Free Sweet Potato Fries

Gluten-Free Sweet Potato Fries

Jennifer Fugo, CHC
Enjoying the roasted savory sweetness that makes up sweet potato fries isn’t a very difficult task to handle. I love them for any meal of the day and even the occasional snack!  Sweet potatoes are downright awesome for you and they can complement almost any meal perfectly.
Plus sweet potato fries are naturally gluten-free and better for you than traditional white potato fries.  As a result, they are perfect for a healthy, low-sugar, gluten-free and even paleo diet.  This recipe is one of many that’s approved for clients that do my Gluten-Free Sugar Cleanse.What makes my recipe different from others out there is that I use a variety of spicing combos.  I’ll share with you my five favorite options and each has no more  than 5 ingredients.  Make sure that the spices you choose are gluten-free (Frontier Natural Spices are always gluten-free) and have fun!
There are two tricks to cooking fries in your oven.  The first is to cut your ‘fries’ to about the same size.  Small fries will cook way too fast (and then burn) while the larger, beefy looking fries will stay soggy.  Do your best to keep them relatively the same.The second trick is to lay all the fries out in one layer.  Don’t pile them or they won’t cook correctly.Here’s the ‘thing’ with spicing… there’s no magic bullet for amounts of how much to use.  I like to make sure that everything is evenly coated with both oil and the spices.  I don’t worry so much about the salt because you can always add more salt to taste once they’re done baking.  Plus no sweet potato is ever the same size, so the amount of fries you’ll get will vary.  That’s why I’ll generally do about 1 tbsp of extra virgin olive oil (or coconut oil, if you can tolerate it) and then add a nice light coating of spice.  Combine them well.  If the fries aren’t evenly coated with oil, they’ll dry out and burn.  So add a bit more to the bowl and stir if needed.

Remember… you can always add more, but it’s difficult to take back too much spice.  I don’t say this to scare you off if you’re someone who needs an exact roadmap to follow for cooking, however even with an exact amount, you could still find the flavor overpowering.  That’s why I’ve taken photos (see above and click to enlarge the tray image) and you can get a sense from looking at them how yours should look!

Spicing Options

White Pepper & Sea Salt

Chili Powder & Sea Salt

Dried Rosemary & Sea Salt

Garlic powder, Black Pepper & Sea Salt

Smoked Paprika & Sea Salt

Gluten-Free Sweet Potato Fries

Sweet potato(s), peeled & cut into 3″ long sticks
Extra Virgin Olive Oil or Coconut Oil
Spices (pick from list above)

Pre-heat oven to 375 F.  Cover at least 1 baking sheet with foil (if you need more, then cover them as well since piling fries will not get you the results you’re hoping for).

Add your cut sweet potato fries into a mixing bowl.  Start by adding about 1 tbsp of oil.  Sprinkle a few pinches of salt and add a light, but even sprinkle of your spices of choice.  Combine well making sure that the sweet potatoes are coated (they will dry out if you don’t). If you feel that you want more spice, add a bit more and mix again.  Repeat this until everything is lightly coated to your desire.  (See my photo above for how much my fries were spiced before going in the oven)

Bake for 20 to 25 minutes and then flip fries over.  Bake for another 10 to 15 minutes until fries are nicely browned or are the consistency you like.  Keep in mind that you won’t get that crisp “out of the fryer” feel that regular processed white potato fries get.

Enjoy immediately!

Also, you can save them in the fridge, but they will be more soggy at that point if you don’t mind.

About Jennifer:

Jennifer Fugo is the founder of Gluten Free School, a website dedicated to teaching gluten-sensitive individuals commonsense, simple and powerful steps to get healthy.  She’s a certified Health Coach named a “Gluten Free Guru” by Philadelphia Magazine who co-hosts the popular “Gluten-Free Sugar Cleanse” that teaches gluten-free folks how to kick their sugar addiction, regain control of their diet and feel awesome again.

Jennifer is sought after speaker and expert for news contributions who has been featured on Yahoo! News, eHow, CNN, and Philadelphia Magazine.

Gluten and Dairy Free Ice Cream Sandwich Recipe Guest Post

Well, I’m off to Hilton Head on vacation and have some wonderful guest posts lined up for you this week while I’m gone. The first comes from Tiffany Hinton with her fabulous gluten and dairy free ice cream sandwiches!

Gluten and Dairy Free Ice Cream Sandwich Recipe Guest Post

Tiffany Hinton bio 
Tiffany Hinton is a Super Mom, Business Owner, Best Selling Author, and Gluten-free lifestyle expert!  Tiffany started writing several years ago, while going through treatments for infertility. Tiffany learned in 2009 she was gluten intolerant along with being lactose intolerant, turning her life up side down. Not know where to start and pre-made gluten-free items being too pricey. She started to experiment and explore cooking and baking; still wanting family favors to eat. With research and practice Tiffany can now turn any desirable recipe into gluten and dairy free, without sacrificing the taste.

Do you remember those hot summer days as a child where an ice cream sandwich brought the taste of chocolate and cold ice cream in an easy to hold treat… This was the first time my girls got to experience this wonderful memory from my childhood. As a Mom with 2 little girls who have gluten allergies and one who can not have dairy, it is always an adventure.

Do you remember those hot summer days as a child where an ice cream sandwich brought the taste of chocolate and cold ice cream in an easy to hold treat…
This was the first time my girls got to experience this wonderful memory from my childhood. As a Mom with 2 little girls who have gluten allergies and one who can not have dairy, it is always an adventure.


Nummy, Nummy and Franki’s new word tasty!  The repeated request for chocolate and I knew these were a huge hit.
To make your own you will need the Brownie Bite Recipe from Gluten Free Mom Certified and the Dairy Free Ice Cream from Summer Thyme.  (both are fabulous cookbooks of mine)
Here is a link to the Ice Cream Recipe
and a short video with instructions

Recipe: Clean and Gluten Free Rotisserie Chicken

Clean Rotisserie Chicken

Maybe I should have called this Fauxtisserie Chicken because it tastes like it but without cooking it the same way!

I’ve been pretty bored with our options lately at home and feel a rut coming on with dinners. In order to stop it, I found some ideas for clean gluten-free dinners and I’ll post them as we go each week. The first one was a home run and I’m thrilled to tell you about it!

I wanted to get a rotisserie chicken but I think we need to open our eyes to the hormones in those chickens and fillers to make them so cheap at the grocery stores. I guess technically this is a baked chicken but it looked and tasted just like a rotisserie so I’m going to call it that!

So, I ran over to Trader Joe’s to see what they had in the store that day. I found a small, organic, young chicken which weighed about 4.5 pounds. A little big for Aaron and I but I figured it would make great left overs.

Here’s how I made it


-Small Chicken – preferable hormone free and organic
-4 Tablespoons of coconut oil
-2 Tablespoons of fresh rosemary
-2 Garlic pieces – chopped or minced
-3 Tablespoons of unsalted grassfed butter – we use Kerrygold
-2 Tablespoons of lemon juice

  1. Preheat the oven to 350 degrees
  2. Clean the chicken with water and then put it in an oven save dish or roasting pan. I used a clear pyrex baking dish because that’s all I have to work with.
  3. In a small saute pan – I threw it on low heat and mixed the coconut oil, garlic, rosemary, lemon juice and butter for about 5 minutes to let the flavors mix together
  4. Once the chicken was clean I put it in the glass pan and grabbed a marinade brush to rub the dressing all over the chicken making sure it covered the whole surface and I poured the rest inside the chicken.
  5. Cook the chicken for 25-30 minutes per pound. My 4.5 pound chicken was done in about 75 minutes
  6. We let it cool for about 1o minutes prior to cutting
  7. It was served with broccolini that I baked and threw some kerrygold butter on after taking it out

I was delightfully giddy when my husband cut into the chicken and the juices streamed into the pan. I don’t care for the skin but it was crispy as you can see from the picture! It was amazing. It’s  very rare I venture out to try new things like this but I must say this was a home run. Something I will make in the future. It only took about 15 minutes to get ready so the cooking time took the longest.

Gluten Free Sausage and Wild Rice Recipe

Gluten Free Sausage and Wild Rice Recipe
Gluten Free Sausage and Wild Rice Recipe

Gluten Free Sausage and Wild Rice Recipe

Last night I made a random gluten-free version of a jambalaya with a few things we had in our kitchen and it turned out very clean and tasty! Who knew whole foods could taste this good and be this easy?


1 cup Wild Rice
3 Trader Joe’s Jalapeno Chicken Sausage (yup they are gluten-free!)
1 cup Mushrooms
3 cloves Garlic
6  total of small red, yellow & orange Sweet Peppers
4 tablespoons grass-fed Butter
2 tablespoons of Olive Oil
2 cups Spinach
1 can Cannellini Beans


How to make:

  1. Make 1 cup (dry) wild rice. I mixed it with water but you can also mix with gluten-free broth to add some additional taste.  It takes about 45 minutes to cook so make sure you get in on the stove in advance.
  2. About 30 minutes after you put on the rice – Grab a sauté pan and put 4 tablespoons of butter, 3 cloves of fresh garlic, 2 cups of fresh spinach, 6 small sweet peppers chopped into bit size pieces, 1 can of navy beans, 1 cup of mushrooms and 3 sausages cut up into bite size pieces. Mix them all together really well and throw the lid on it for about 10 minutes.
  3. When the rice is done, make sure all the liquid is drained and mix the rice in the sauté pan. Be sure to mix all the ingredients in very well. I threw in a little bit of garlic salt to add some extra flavor.
  4. Perfect for lunch leftovers! Enjoy
Trader Joe’s Spicy Chicken Sausage
Trader Joe’s Spicy Chicken Sausage

Garlic and Rosemary Salmon with Broccolini

Salmon and Broccolini
Salmon and Broccolini

I’ve been itching to do some new things with our coconut oil because it is so incredibly versatile, so I decided to do some (what I’m calling) infusions.

The other day, I took a cup of coconut oil and melted it in a soup pan on the stove. Then I added 2 tablespoons of rosemary and ground up some fresh garlic, like 3 or 4 cloves and mixed it in also. Then I let it sit on the stove for about 10 minutes while I stirred everyone once in a while. You have to keep the heat on very low or it will burn on the bottom of the pan. It doesn’t take much to melt the coconut oil.

It smells amazing cooking! I took it out and put it into a container with a lid, placing it in the refrigerator. The contents will bubble and separate a little. Make sure you put it in something that will withstand the heat. I melted a container with one batch and had to throw it away.

We decided to make salmon and I got it out of the fridge to try it. Here is what it looks like –

Garlic and Rosemary Infused Coconut Oil
Garlic and Rosemary Infused Coconut Oil

We baked the salmon in tin foil on 400 degrees for about 20-25 minutes (depending on how big your piece is). I put some on top of the salmon before we wrapped it up and put it in the oven. Then I threw the broccolini on the stove to saute about 10 minutes before the salmon finished. I added the coconut oil infusion to this as well. It was fabulous. It filled the entire dish with heart healthy oils and mouth-watering seasoning.

This was the easiest gluten-free meal we have ever made in our house. I’m not typically a fish person but I cleaned my plate on this one!






Gluten-Free Post Workout Shake Recipe

My gluten-free muscle-building shake.
My gluten-free muscle-building shake.

I get asked frequently what gluten-free whey protein powder I use or what I eat after I workout. I’ve tried many different kinds and I think Tera’s Whey is my favorite. It’s been the easiest on my stomach and doesn’t seem to cause any problems.

However, I’ve decided this month I’m completely changing the way I eat. I’m experimenting with a plan for the next 30 days and if it works, I’ll share it but until then I’ll just post some snippets like what I’m using instead of protein powder.

I’m concerned about the chemicals in any of these protein shakes. What the heck are those ingredients? Have you ever looked at them? It always baffled my mind as to how there could be so many odd things that we are putting into our bodies. If you aren’t allergic to egg, this is the perfect option for you. I really don’t enjoy eggs all too much but these are tasteless and pasteurized. It’s great!

This is my new favorite post workout shake.

The Lean, Mean, Green, Muscle Building Machine Shake is super easy.
2 cups of raw organic spinach
1/2 cup of either coconut milk or 1/2 cup of lactose free milk
1/2 cup of water
1/2 cup of frozen organic mixed berries – mine are blueberry, strawberry and raspberry
1 Tablespoon of coconut oil
3 pumps of the International Egg Whites  (affiliate) You can see my review of them here –> Protein

Blend everything and enjoy…


I needed this tasty treat after I did a workout this morning and then took the dog to the park!




Chia Pudding Recipe with only 2 Ingredients!

Chia Pudding Recipe
Chia Pudding Recipe

Did you buy a box of chia seed thinking you would use it, only to get it home and have it sit in your cupboard for a while? Well, that’s exactly what happened to me.

I’ve seen people posting recipes for various ways to make it but I didn’t like some of the ingredients like maple syrup that were being used, so I set out to find an easier way to make it!

This recipe is 2 ingredients, set up quickly and tasted great. You have to like seeds to enjoy this. I love sesame seeds so this is a natural transition into something different but still tasty. My husband added cinnamon to his and he ended up really liking it!

All we did was mix chia seeds with vanilla coconut milk to get the pudding!

So why eat chia seeds? Great question!

  • Turns out they have a great source of Omega 3′s which is important for heart and cholesterol health.
  • It contains protein to keep you feeling fuller and giving you energy to get through your day!
  • They are easy to add to almost anything.
  • The glycemic index of chia seeds is very low so you can eat them without spiking your blood sugar.
  • And they are full of fiber, which helps you feel fuller, faster and can assist in a weight loss program by providing hunger control!!! Who doesn’t love that benefit?

Tell me… How do you chia?


I also go to practice my photography skills with this project and I think it turned out great. I played around with it and used a few separate containers to try to get a great shot. Which one do you prefer, the top or bottom picture? 


Chia Pudding
Chia Pudding

Benefits of Kale: The Vegetable Powerhouse

Parmesan Kale Chips
Parmesan Kale Chips

If Beans are considered the “magical fruit,” then Kale is the equivalent in vegetable world. After seeing a lot of information about Kale while I was juicing, I started to see if I could incorporate it more in our daily meals.

Turns out, I’m not a fan of Kale.

Even when I had it in my juice, I couldn’t put too much or else it would ruin my drink.

The taste of kale is pretty tart and sharp, which has always been a taste I stay away from. I’m really more of a sweets girl myself and prefer spinach. But…. there are so many great things about kale that I had to give it another try.

So what are some of the great benefits of kale?

  1. Low calories: Only 35 per cup
  2. Full of fiber: 5g per serving
  3. Filled with nutrients like calcium, vitamin K, vitamin B6, magnesium, vitamin A & C
  4. Bursting with folic acid and other antioxidants
  5. Can easily be made into crisps

Ok, so the last one is a benefit for me really because it’s an easy way for me eat them. I love anything with a crunch.

So, then how do you make my parmesan kale crisps shown above?

  1. Pre-heat the oven to 375 degrees
  2. Wash the kale thoroughly to get rid of the pesticides and other gross stuff
  3. Cut the spine out of the kale and then further cut the pieces down to bite sized
  4. Get out your olive oil and put the kale in a bowl. Lightly cover the kale in olive oil by mixing in a small amount and using your hands or a spoon to cover the leaves.
  5. Layer the leaves on a cookie sheet and then sprinkle with sea salt. Put in the oven.
  6. Set the timer for 6 minutes. After the first 6 minutes, you want to take them out and sprinkle your parmesan cheese over the crisps then put back in the over for another 5-6 minutes. You want them to be dried out but not burned when you take them out of the oven.
  7. Take out when done and let cool a few minutes. Then enjoy.
  8. They can easily be used with many different types of seasoning like a gluten-free taco or garlic salt.


After playing around with these and trying different recipes, I found myself enjoying kale much more than I ever previously thought I would. It turns out what just by changing the cooking method, you can change the entire taste of a food.

How do you eat your kale?


Gluten-Free Chick-fil-a Style Chicken Nuggets

Gluten-Free Chick-fil-a Style Nuggets
Gluten-Free Chick-fil-a Style Nuggets

Oh yeah, we went there! I scoured the internet for a few recipes to make Chick-fil-a nuggets and then turned them into my own gluten free delight! Finally that gluten-free flour from Trader Joe’s came in handy. I used to love Chick-fil-a. Every time we went there, I got the same thing – a light lemonade, an 8 piece chicken nugget and a waffle fry. But all that changed after my celiac diagnosis.

Now if you make this recipe, don’t come at me swinging because it doesn’t exactly taste like Chick-fil-a. Sorry, that isn’t going to happen (especially gluten-free). But we did manage to make a comparable one that tasted great and left me wanting more. This also isn’t the healthiest recipe but I’m sure it’s better cooked in your own home, in a controlled environment rather than in a restaurant with who knows what in your food.

If you are interested in Chick-fil-a’s actual gluten-free items – you can find it here.

Gluten-Free Chick-fil-a Style Chicken Nuggets

3 Free Range Chicken Breasts
3/4 cup of dill pickle juice
1 teaspoon of salt
1 teaspoon of pepper
1 teaspoon of garlic salt
2 Eggs
1 cup of lactose free milk
1 cup of Gluten Free Flour
1/2 cup of Peanut oil
How to cook:
1.Clean chicken and cut chicken into small cubes.
2.Marinate:  combine pickle juice, milk and eggs.  Shake in some salt and pepper or substitute.
Place cubed chicken into marinate and refrigerate for 2-4 hours.
3. Add flour, salt and pepper, garlic salt into plastic bag.  Put cube chicken into bag.  Shake until chicken is covered.  If small bag, you can do this multiple times.
4. Heat peanut oil in frying pan, on medium to medium high.  Wait until oil is hot, and place layer a chicken in the pan.  Heat 3 to 4 minutes on each side.  The longer on each side the crisper the nuggets.
5. Place finished nuggets on paper towel to soak up excess oil.
6. Salt and pepper to taste.


Gluten-Free Raspberry Shortcake

Gluten-Free Raspberry Shortcake
Gluten-Free Raspberry Shortcake

I used to love baking cakes and cupcakes! I had all the fancy equipment to decorate and actually was pretty good at decorating cakes. I would make them primarily for friends and family and I even did a wedding cake!

After my diagnosis, I never really got into baking again because I didn’t want to buy all the different flours and things you needed to bake with. I’ve used the Betty Crocker gluten-free cake mix and it turned out great but I just miss the whole process. I’m a perfectionist and I would love being able to make wonderful cakes that people would love!

I forgot I bought a box of gluten-free bisquick a while back and found it in the cupboard. I decided to modify one of their recipes on the box. So, here you have gluten-free raspberry shortcakes!

Gluten-Free Raspberry Shortcakes

1/2 cup sugar
2 1/3 cup gluten-free bisquick
1/3 cup grasfed butter
3/4 cup lactose free milk
3 eggs
1/2 tablespoon vanilla (make sure it’s gluten-free)
1 tablespoon Allspice
1 tablespoon of cinnamon
3/4 cup of Enjoy life gluten-free chocolate chips
2 cups of raspberries – I used Driscoll’s

Whipped Cream
2 cups of whipping cream
1 tablespoon of vanilla

How to make:

  1. Preheat the oven to 425 degrees
  2. In your mixing bowl, add 1/2 cup sugar with the Bisquick.
  3. Then mix in the butter, milk, eggs, vanilla, allspice, cinnamon. Once it is mixed completely, add in the chocolate chips.
  4. Scoop them out into the size of a fist
  5. Bake for 12 minutes
  6. Take out and let cool
  7. Whip the cream into whipped cream! I just put it in my KitchenAid mixer and let it do it’s thing.
  8. Slice the shortcakes in half and filled with whipped cream and berries, top with the same! Voila – they are done and delicious