<![CDATA[JEN FIORE: TUNING FORKS & GLUTEN-FREE FOOD - Gluten-Free Recipes by Jen Fiore]]>

<![CDATA[JEN FIORE: TUNING FORKS & GLUTEN-FREE FOOD - Gluten-Free Recipes by Jen Fiore]]>Sun, 19 Apr 2026 11:01:56 -0400Weebly<![CDATA[Large Banana PROTEIN Oat Muffinwithout sugar]]>Fri, 17 Apr 2026 13:44:06 GMThttps://www.jenfiore.com/gluten-free-recipes-by-jen-fiore/large-banana-protein-oat-muffinwithout-sugarLarge Banana PROTEIN Oat Muffin
without added sugar

If you are able to tolerate gf certified oats, then I suggest you jump on this recipe today!!
I used a mini Enjoy Life chocolate chips, which are dairy free. I used fat-free Lactaid milk for my husband who is lactose intolerant. These muffins are perfect for those with similar gastro issues from milk. These muffins are even better than the last recipe giving us 14.5g of protein in each muffin, these babies are a meal!

I was aiming for a delicious, lightly sweet muffin, the banana and chocolate chips add a bit more than my last recipe in sweetness. If you need more sweetness, I get it. You can add a little an that will go a long way in this yummy recipe!

Oven Temp: 350°
Cook time: 40-45 min • Makes 12 large muffins

Ingredients:
½ cup almond (blanched) flour
½ cup tapioca starch (or potato)
3 servings of ORA plain/unflavored plant based protein powder (this adds 69g protein to the recipe!)
1 cup gf certified sprouted rolled oats
1 cup millet flour
4 ripe large bananas, mashed
1 tsp baking powder
1 tsp baking soda
¼ tsp salt

4 Tbsp psyllium husk + 3 Tbsp water
1 cup milk
4 large eggs
1 cup dairy-free Enjoy Life chocolate chips (they add 16g of protein to the recipe!)

Options to sweetness:
Drizzle the muffins with so good quality maple syrup
Or
add: 1/3 cup coconut sugar or maple sugar to the recipe

Directions:

First make psyllium gel by adding the water to the psyllium husk, mix and allow it to firm into a gel for several minutes.
In a mixing bowl (*I used a stand mixer) add the first 9 ingredients (*add the sugar here if you want a sweeter muffin-but NOT overly sweet!).

Mix until well combined.

Next add in the psyllium husk gel and begin to mix on low/medium and slowly add the milk, vanilla, and then the eggs one by one. You will get a nice batter.
You can fold in the chocolate chips and then place the batter into the muffin pan.
Place the pan into the pre-heated oven for 30 minutes. 5. Allow to cool and enjoy.

Place into the freezer for future PROTEIN muffin mania!

]]><![CDATA[Protein Trail Power Bar]]>Sat, 11 Apr 2026 22:52:03 GMThttps://www.jenfiore.com/gluten-free-recipes-by-jen-fiore/protein-trail-power-barProtein Trail Power Bar
OH MY GOSH This is IT! These trail power bars are too good to be true! They have so much flavor and crunch and are
Each bar has 10.93g of protein and 16 bars. You can cut these bars even further into 32 bars (small bites) as they are filling!
These are protein trail power bars with natural sugar in the maple syrup and dates!

8x8 baking dish

Ingredients:
97g (2 servings) Chocolate Field’s Great Protein (plant-based powder-chocolate -30g/ serving)
84g Whey Protein Isolate, unflavored (3 servings)
¼ cup Maple syrup
258g Almond butter, natural (no sugar, no salt)
175g medjool dates (pitted)
76g dark chocolate 60% cacao (or semi-sweet)
1 cup walnuts, chopped
½ cup coconut flakes, unsweetened
¼ cup raw pumpkin seeds
2 Tbsp black sesame seeds
¼ cup raw sunflower seeds
3 Tbsp warm water

Directions:
Place those (pit-less) dates into a bowl and cover with water. Allow to sit for 5-10 minutes.
Add all the remaining dry ingredients into a large bowl. Mix
Drain the dated and place into a food processor and pulse until they are like a paste.
Add the dates to the bowl.
Add the almond butter to the bowl.
Add the maple syrup.
Mix well. You will add the warm water at this point. This mixture comes together and forms a ball rather quickly. I used a stand mixer.
Place them on parchment lined 8x8 baking dish. Place them in the refrigerator for 2 hours to chill.
When you are ready to cut and gobble them up, get a good knife and a cup with hot water. Place the knife in the water and begin cutting!

You can place them in a freezer-safe container or plastic freezer bag for you to jump in there and grab what you need whenever you want a bit of this protein packed trail bar full of YUM!

]]><![CDATA[Banana Oat Muffin without sugar]]>Thu, 09 Apr 2026 17:35:09 GMThttps://www.jenfiore.com/gluten-free-recipes-by-jen-fiore/banana-oat-muffin-without-sugarBanana Oat Muffin without sugar
I used a dark chocolate that had no-sugar because I was aiming for a delicious, lightly sweet muffin. One that you could simply add a drizzle of maple syrup if needed. I was so pleased with how these muffins came out. They are 6.6g of protein. If you need more sweetness, I get it. You can add a little an that will go a long way in this yummy recipe!

Oven Temp: 350°
Cook time: 30 min • Makes 12 muffins

Ingredients:
½ cup almond (blanched) flour
½ cup potato starch
1 cup gf certified sprouted rolled oats
1 cup millet flour
4 ripe large bananas, mashed
1 tsp baking powder
1 tsp baking soda
¼ tsp salt

3 Tbsp psyllium husk + 2 Tbsp water
½ cup milk
3 large eggs
1 cup dark chocolate chips (Trader Joe's has a great chocolate chip without sugar)

Options to sweetness:
Drizzle the muffins with so good quality maple syrup
Or
add: 1/3 cup coconut sugar or maple sugar to the recipe

Directions:

First make psyllium gel by adding the water to the psyllium husk, mix and allow it to firm into a gel for several minutes.
In a mixing bowl (*I used a stand mixer) add the first 8 ingredients (*add the sugar here if you want a sweeter muffin-but NOT overly sweet!).

Mix until well combined.
3. Next add in the psyllium husk gel and begin to mix on low/medium and slowly add the milk, then the eggs one by one. You will get a nice batter.
4. You can fold in the chocolate chips and then place the batter into the muffin pan.
5. Place the pan into the pre-heated oven for 30 minutes.
Allow to cool and enjoy.
Place into the freezer for future muffin mania!

]]><![CDATA[Artichoke & 3 Bean Salad]]>Tue, 31 Mar 2026 23:27:45 GMThttps://www.jenfiore.com/gluten-free-recipes-by-jen-fiore/artichoke-3-bean-saladArtichoke & 3 Bean Salad
Perfect Spring Salad that tastes even better the next day!
1 can chick peas
1 can artichoke hearts (quartered)
1 can green beans
1 can black beans (or you can used kidney beans)
1 cup fresh cilantro, chopped
½ sweet onion, diced
3 garlic cloves, minced
Dressing:
½ cup EVOO
2 tsp dried Italian seasoning
2 Tbsp red wine vinegar
2 Tbsp balsamic vinegar
Top with:
Sliced raw almonds
And /or pumpkin seeds (or pepitas)
Place all the ingredients (NO TOPPER YET) into a large bowl. Mix well.
Place your dressing ingredients into a bowl or dressing spinner and mix well.
Add the dressing and mix all together. Cover and place in the refrigerator for 1-2 hours.
When you are serving it place the topper(s) you chose!! ENJOY!

]]><![CDATA[Tiramisu with Vanilla Wafers]]>Mon, 30 Mar 2026 14:22:01 GMThttps://www.jenfiore.com/gluten-free-recipes-by-jen-fiore/tiramisuTiramisu made with vanilla wafers instead of ladyfingers! These lady fingers by the brand Kinnikinick are much easier to get a hold of than gluten-free ladyfingers. This brand hols a lot of memories for me as it was the only brand I was able to get for us back in 2003.

8 x 8 baking dish
1 1/2 cup heavy
8 ounces mascarpone
1/3 cup granulated sugar
1 tsp vanilla extract
1 1/2 cups cold espresso
1 box vanilla, wafer cookies by Kinnikinick
(I totally recommend getting two boxes so you can have one more layer to your tiramisu!)
Make your espresso and let it cool
Cocoa powder to dust the top
Begin to whip whipping cream in a mixing bowl then slowly add sugar and vanilla and continue to beat. You are looking for stiff peaks. Then you add the mascarpone cheese.
Pour your espresso into a shallow bowl so that you can place the waivers in the coffee easily. You don’t want them laying in there. You just want them to get wet. And begin making layers in your 8 x 8 dish. Once you have one layer, then you will add the mascarpone cream on top repeat.(* if you have two boxes of wafers, you can do a third layer. You will just make sure you have enough cream to completely cover the top.)
Does the top of cocoa powder. And then refrigerate for 4 hours. Or overnight!

]]><![CDATA[Protein Oat Power Balls]]>Mon, 23 Mar 2026 15:11:34 GMThttps://www.jenfiore.com/gluten-free-recipes-by-jen-fiore/protein-oat-power-ballsProtein Oat Power Balls

I can’t stop tweaking these power balls recipes! I love that they are always available in the freezer for my husband to grab. You can keep these in the refrigerator but not more than 2 weeks, the freezer leaves you a little more wiggle room with time!
Each ball has 4.52g of protein
Makes 25 balls

Ingredients:
4 scoops chocolate Field’s Great Protein (plant-based) powder
1 ½ cup gluten-free oats
½ cup peanut butter, natural (no sugar, no salt)
1 Tbsp psyllium husk
½ cup Vermont maple syrup
3 Tbsp coconut oil, melted
1 Tbsp honey
½ cup 60% dark chocolate

Directions:
Mix all the ingredients together very well. Form into 25 equal sized balls. I used a small scooper to endure the sizes were the same.
Place them on parchment and baking sheet and pop them in the refrigerator. Allow them to set for about an hour then you can place them in a sealable container. They can stay in the frig for up to 2 weeks. If you want them to last for a longer amount of time, place the tray in the freezer for about an hour until they set. Then you can place them in a sealable container and back into the freezer for 2-3 months.

]]><![CDATA[Banana Walnut Bread like Grandma used to Make (but without the refined sugar!)]]>Wed, 11 Mar 2026 21:15:10 GMThttps://www.jenfiore.com/gluten-free-recipes-by-jen-fiore/banana-walnut-bread-like-grandma-used-to-make-but-without-the-refined-sugarBanana Walnut Bread you will absolutely love!
Tastes just like Fred’s Grandma used to make without the refined sugar

PREP TIME: 10 minutes COOK TIME: 60 minutes OVEN TEMP: 350°
I used a large silicone loaf pan and allowed it to cook for 60 minutes
If you chose to use 2- 8x 4 loaf pans, you can give it a test at 48-50 minutes
INGREDIENTS
3 ripe bananas, mashed
½ cup sweet sorghum flour
½ cup fine brown rice flour (or white rice)
½ cup millet flour
½ tapioca flour
1 tsp xanthum gum
2 tsp baking powder
1 tsp baking soda
1 tsp salt
1 tsp cinnamon
½ tsp nutmeg
1 Tbsp psyllium husk
½ cup avocado oil
½ cup almond milk (or milk)
1 Tbsp apple cider vinegar
2 tsp vanilla extract
¾ cup maple syrup
¼ cup coconut sugar
2 eggs (I have made with 6 Tbsp of egg beaters)
Optional:1 cup walnut, chopped (this time I made with walnuts and not the chocolate!)
Optional: 1 cup 53% dark chocolate cacao chocolate chips
A bit of rice flour for dusting

DIRECTIONS
1.Whisk the dry ingredients together.
2.In separate mixing bowl, add the milk, vanilla, ACV, and maple syrup and mix.
3.Add the bananas and coconut sugar. Mix.
4.Add 1/3 of the dry ingredient mixture, then add an egg. Mix.
5.Repeat again, mix.
6.Add the last bit of dry ingredients and then add the avocado oil. Mix.
7.Add in the walnuts (or if you choose chocolate). Mix.
8.Take a dab of avocado oil and spread it on the bottom and sides of the loaf pans.
9.Sprinkle with rice flour then tap the sides of the pan to distribute it. Throw away the excess.
10.Bake for 60 minutes if in large loaf pan, reduce time if in 2 smaller loaf pans.

]]><![CDATA[Almond Cookie with a Passion Fruit and a Gut Health Twist]]>Fri, 27 Feb 2026 19:45:07 GMThttps://www.jenfiore.com/gluten-free-recipes-by-jen-fiore/almond-cookie-with-a-passion-fruit-and-a-gut-health-twistAlmond Cookie with a Passion Fruit and a Gut Health Twist

Can someone say DELICIOUS! These cookies have that great almond cookie flavor with the fun burst of chocolate and passion fruit. They are also bringing to you a whopping 5.5g of protein in each cookie!

*I used Nuzest protein powder (vanilla) because I wanted a yummy cookie that had protein and a bit of gut health ingredients too. This powder has clean pea protein isolate boosted with prebiotics and probiotics, enzymes, L-glutamine, slippery elm and more ingredients to help your gut biome.

Oven Temp: 350°
Cook Time: 12-14 minutes
Makes 15 cookies

Ingredients
1 ¼ cups almond flour
½ cup protein powder- vanilla (I used Nuzest pea-protein powder)
½ tsp baking soda
1 tsp baking powder
½ tsp salt
½ tsp xanthum gum
1 cup date sugar
8 Tbsp coconut oil, melted
2 large egg, room temperature
1½ tsp vanilla extract

1 - 2.96 Alter Eco Truffle Thins -Passion Fruit Crème/dark chocolate, cut into small squares

Directions
1. Combine the dry ingredients in a mixing bowl, mix well.
2. Beat the coconut oil and date sugar together in a separate bowl.
3. Mix in the egg and vanilla to the sugar and coconut oil.
4. Add the dry ingredients and mix well.
5. Add the passion fruit squares to the mix and gentle mix with your gloved hands.
6. Form into equal balls, place on parchment lined baking sheet or silicon sheet, pat each ball down slightly and place in a preheated oven to bake for 12-14 minutes.
7. Allow to cool before eating.

]]><![CDATA[Pistachio Date Muffins]]>Fri, 27 Feb 2026 19:40:21 GMThttps://www.jenfiore.com/gluten-free-recipes-by-jen-fiore/pistachio-date-muffinsPistachio Date Muffins
I love both pistachios and dates and I just couldn’t resist creating something with those two flavors that would also pack the protein. Each muffin is 12.5g of protein! More Deets if you are interested:
Fiber 2.54g
Calories 253
Fat 6.66g
Carbs 25.4g

Oven Temp: 350°
Cook time: 28 -30 min • Makes 12 muffins

Ingredients:
3 large eggs
1/3 +1 Tbsp milk (I used fat free lactaid milk)
½ cup avocado oil
2 tsp vanilla extract
180g dates
dry ingredients
1 1/2 cups Pamela’s GF AP flour
8 scoops (4 servings) plain protein powder (I use plant-based powder by Ora)
1/3 cup date sugar
1 ½ tsp cinnamon
½ tsp baking powder
1 tsp baking soda
1/4 tsp salt
2 ½ Tbsp psyllium husk
3/4 cup pistachios

Directions:
1.In a small food processor place pitted dates. It will be sticky but just keep at it.
2. In a large mixing bowl, place all the dry ingredients. Mix well.
2. Next add the eggs, avocado oil, vanilla milk and the dates. *The mixture will take some time to make into a smooth batter because the dates are tricky and sticky
3. Line muffin tin with paper muffin paper, or use a silicone muffin pan grease it if you are not. I use silicone muffin pan.
4. Place into the pre-heated oven for 28-30 minutes.
5. Allow to cool and enjoy.
Place into the freezer for future muffin magic!

]]><![CDATA[Funfetti Sugar Cookies]]>Thu, 26 Feb 2026 05:00:00 GMThttps://www.jenfiore.com/gluten-free-recipes-by-jen-fiore/funfetti-sugar-cookiesWhat fun cookies that are actually ADDICTING! If you think you are safe putting these in the freezer... think again! THEY TASTE AMAZING straight out of the freezer!

Prep Time 40-45 minutes (chilling)
Cook Time 11-12 minutes
Makes 15-16 cookies

Ingredients
1 ½ cups Jen’s gluten-free all purpose flour
1 Tbsp arrowroot flour/starch
½ tsp baking soda
½ tsp baking powder
½ tsp salt
½ cup unsalted butter room temperature
¾ cup granulated cane sugar
1 large egg, room temperature
1 ½ tsp vanilla extract
½ cup sprinkles multi-colored, reserve some for top if you choose to use the optional frosting

OPTIONAL Frosting: (BUT I TOTALLY RECOMMEND!)
4 ounces cream cheese
2 cups powdered sugar
2 tsp vanilla
1 Tbsp unsalted butter.
Top with your extra sprinkles OR singing dog vanilla salt!

Directions
1. Combine the dry ingredients: flour, salt, cornstarch, baking powder, and baking soda in a bowl then whisk together and set aside.
2. Cream the butter and sugar in the bowl of your stand mixer fitted with a paddle
attachment, mix on high until light and fluffy.
3. Mix in the egg and vanilla. Blend well.
4. Form into equal balls, place on parchment lined baking sheet and chill for 30 minutes in refrigerator.
5. Form into equal balls, place on parchment lined baking sheet and chill for 30 minutes in refrigerator.
6. Place in a preheated oven for 11-12 minutes.
7. Allow to cool before frosting (optional)
Tips:
Don’t over bake if you want a bit of a fluffy cookie.

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