Tree Nut-free

Breakfast “Ice Cream” Sundae


  • 1 large frozen banana, cut or broken into chunks
  • 2 tablespoons peanut/ almond/ sunflower seed butter, divided
  • 2 to 4 tablespoons milk alternative or water, divided

Optional add-ins

  • diced strawberries or other fresh berries or fruit, as much as you like
  • 1 teaspoon honey or maple syrup
  • 1/2 teaspoon coconut oil, optional
  • 1/4 to 1/2 cup whole wheat or gluten-free cereal (my favorites on this are Uncle Sam Original, Erewhon Gluten-Free Strawberry Crisp, or simply Erewhon Gluten-Free Brown Rice Crispies (pictured))


For the “Ice Cream”

Blend the frozen banana chunks, 1 tablespoon of the nut or seed butter in your blender or food processor. I use a personal blender (not high powered) and need to add 1 to 2 tablespoons of milk alternative to get things moving. You may need to stop and stir it a couple of times to get it all in there.

This is when I toss in some of the optional add-ins. If you end up having to add more liquid, no harm done, you can freeze it or enjoy as a shake with tasty toppings!

Place the “ice cream” in the freezer while you prepare the rest. If you want more of a hard-packed ice cream that you can scoop, plan 30 to 60 minutes in advance (or even make it the night before) letting it firm up more in the freezer. Otherwise, go soft-serve style.

For the Sundae Sauce

Whisk together the remaining 1 tablespoon of nut or seed butter, 1 tablespoon of the milk alternative or water, honey or maple syrup, and coconut oil, if desired (this makes it thicken a bit as it hits the cold ice cream, but only add it if your peanut butter mixture is warm (I use warm water), otherwise it will immediately solidify). You may need more milk alternative or water to make a sauce, depending on how thick your nut or seed butter is.

To put it all together, scoop the banana “ice cream” in a bowl (or go fancy with a martini glass!), top it with the fresh fruit, followed by the sundae sauce, and finally the whole wheat or gluten-free breakfast cereal.

Source: Alisa Fleming

Spiced Chicken Tenders


  • 1 cup Erewhon Crispy Brown Rice GF cereal
  • 1 cup Erewhon Corn Flakes
  • 1/2 lb. organic chicken tenders
  • 1/4 tsp. Za’atar (thyme, oregano, sesame seeds, sumac)
  • 1/2 T paprika
  • 1/2 tsp. black pepper
  • 1/2 T onion powder
  • 1/8 tsp sea salt
  • 1/4 cup fresh cilantro, minced
  • 1 egg
  • 1/4 cup milk or unsweetened non-dairy beverage


1. Preheat oven to 350.
2. Butter or use olive oil spray on a cookie sheet.
3. Place cereal in a plastic bag and crush it along counter top. You can use your food processor if you have one too. Crush/grind until desired consistency, resembling small broken flakes and meal-like consistency. (I used two kinds of gluten free cereal for better texture and flavor.) Once you’ve got the consistency down, add in the spices and cilantro. Shake the bag until your ingredients have well blended.
4. In a small bowl, add and whisk the egg and milk until combined.
5. Empty your bag of spiced crumb mixture onto a plate. Pick up one chicken tender and soak in the egg/milk combination. Next, dredge it through the crumbs on one side of the tender before flipping it to the other side. Make sure to check all sides of the tender to ensure it’s adequately coated with crumb mixture.
6. Set on cookie sheet.
7. Repeat with the other chicken tenders until all of them are coated with crumb mixture.
8. Place chicken tenders in the oven for 25 minutes.

Source: Annelies @ Attune Foods

Gluten Free Corn Fritters


  • 3 ears corn, husks removed
  • 1/3 cup milk
  • 2 large eggs, at room temperature
  • 1 teaspoon baking powder
  • 1/2 teaspoon smoked paprika
  • kosher salt and cracked black pepper
  • 3 tablespoons all-purpose gluten-free flour mix
  • 1/2 cup Erewhon organic corn flakes, crushed
  • 2 tablespoons canola oil


  1. Slice the corn kernels off the cobs into a bowl. Add the milk, egg, baking powder, smoked paprika, salt, and pepper. Stir to combine.
  2. Sprinkle the flour and crushed cornflakes over the mixture. Stir until combined. Let the batter sit for 10 minutes to fully absorb the flour and cornflakes.
  3. Set a large skillet over medium-high heat. When the pan is hot, pour in the oil. Drop the fritters by heaping tablespoons into the hot oil.
  4. Cook the fritters until they have set a bit and are ready to flip about 2 minutes. Cook on the other side until the fritters are browned and puffed up a bit.

Gluten Free Chicken Tonkatsu


  • 1/3 cup gluten-free ketchup
  • 4 teaspoons gluten-free tamari
  • 1 tablespoon sugar
  • 1 tablespoon gluten-free Worcestershire sauce
  • 1 1/2 teaspoons grated fresh ginger
  • Pinch of ground allspice
  • 1/2 cup cornstarch
  • 2 eggs
  • 3/4 cup Erewhon Crispy Brown Rice Gluten Free cereal, crushed into crumbs
  • 3/4 cup Erewhon Corn Flakes, crushed into crumbs
  • 1 1/2 pounds boneless skinless chicken breasts, each cut in half and pounded to a 1/2-inch thickness
  • 3/4 teaspoon salt
  • 1/4 teaspoon freshly round black pepper
  • 3 tablespoons vegetable oil, plus more if needed
  • Shredded cabbage, for serving (optional)
  • Lemon wedges, for serving


To make the dipping sauce, combine the ketchup, tamari, sugar, Worcestershire sauce, ginger, and allspice in a small bowl. Stir to combine. The sauce can be made up to 1 week ahead and stored, covered, in the refrigerator.

Set three wide bowls or rimmed plates on the counter. (They should be wide enough to hold the chicken.) Pour the cornstarch into one bowl. Beat the eggs in another, and pour the crushed cereal crumbs into the last bowl. Sprinkle the chicken with the salt and pepper. One at a time, coat the chicken pieces with the cornstarch, shaking any excess back into the bowl. Dip the chicken into the egg and then coat it with cereal crumbs. As you finish, transfer the chicken to a wire rack. Repeat with the remaining chicken. The chicken can be coated a few hours ahead of time. Keep it on the wire rack set over a baking sheet, refrigerated, until ready to cook.

In a large nonstick frying pan, heat 1 1/2 tablespoons of the oil over medium heat. Add as many pieces of chicken as will fit in the pan and cook, turning once, until the chicken is cooked through, 3 to 4 minutes per side for 1/2-inch thick pieces. Repeat with the remaining chicken and oil. Serve with the dipping sauce, cabbage, and a squeeze of lemon juice.

Erewhon Crispy Brown Rice Meatloaf


  • 1 egg
  • 3/4 cup skim milk
  • 1/2 teaspoon salt
  • 1/8 teaspoon pepper
  • 1 teaspoon dry mustard
  • 1 tablespoon Worcestershire sauce
  • 1/3 cup finely chopped onion
  • 2 cups Erewhon Crispy Brown Rice- Gluten Free Cereal
  • 1 1/2 pounds lean ground beef, turkey or venison
  • cooking spray


  1. Preheat oven to 350 degrees F.
  2. Place all ingredients into a large bowl. Mix all ingredients with your hands until combined.
  3. Spray meatloaf pan with cooking spray. Place meat mixture into pan. Place pan on a cookie sheet and place in oven.
  4. Bake at 350° about 1 hour or until well browned and center is cooked (170 degrees F).
  5. Turn off oven and let sit in oven 10 minutes before slicing.

Source: Anne-Marie Nichols 

Crusted Tofu Cakes with Mango Lime Salsa



  • 1 ripe mango, peeled, pitted, and cut into ½-inch pieces
  • 2 ripe plum tomatoes, seeded and diced
  • 2 green onions, finely chopped
  • 2 teaspoons freshly squeezed lime juice, divided
  • 1 teaspoon grated lime zest

Tofu Cake

  • 1 (16-ounce) package firm tofu
  • 2 cups Erewhon® Organic Gluten Free Corn Flakes, divided
  • 1 large carrot, finely grated (about 3/4 cup)
  • 2 green onions, finely chopped
  • ¼ cup minced flat leaf parsley or cilantro
  • 2 tablespoons finely ground flax meal
  • 2 tablespoons gluten-free tamari
  • 2 cloves garlic, minced
  • 1/2 teaspoon freshly ground black pepper
  • Canola oil for greasing the pan
  • 6 cups spring mix salad greens


To prepare the salsa

Combine the mango, tomato, onion, lime juice, and zest in a nonmetallic bowl and toss to mix. Cover the bowl tightly and refrigerate until ready to serve.

To prepare the tofu cake

Remove the tofu from the container and rinse. Wrap the tofu in several layers of paper towels and press out most of the moisture, set aside. In the meantime, place the corn flakes in a food processor or blender and whirl at top speed until the flakes are finely ground.

Place the tofu in a large bowl and break it up into small pieces. Add 1/3 cup ground Erewhon® corn flakes, carrot, onion, parsley, flax, tamari, garlic, and black pepper. Using your hands, mix and mash the ingredients together until fully combined. Pour the remaining 2/3 cup of ground Erewhon® cornflakes on a plate. Using your hands, form the tofu mixture into 6 compact balls then shape into six 3 ½-inch-diameter patties.

Place the patties in the ground Erewhon® corn flakes and press to coat, turn and coat the other side. Heat a large nonstick skillet over medium-high heat and lightly grease the skillet. Transfer the patties to the hot skillet and cook 4 to 5 minutes per side, or until lightly brown and heated through. Toss the salad greens with the remaining lime juice and divide equally among six plates. Top the greens with a tofu cake and spoon the salsa on top. Serve immediately.

Crispy Low Sodium Chicken Milanese

Yield: 4 Servings


  • 2 cups Erewhon Crispy Brown Rice – No Salt Added Cereal
  • 1 ½ Tablespoon Italian seasoning
  • 2 teaspoons chili powder (California or New Mexico preferred)
  • ½ teaspoon black pepper
  • ½ teaspoon garlic powder
  • 1 teaspoon lemon zest
  • 4 boneless, skinless chicken breasts
  • 2 egg whites, whisked
  • 1/3 cup cooking oil – grapeseed or other high smoke point oil



  1. Add cereal, spices, seasoning and lemon zest to a food processor. Grind until rice reduces to the size of sand particles.
  2. Add the rice “breading” mixture to a large bowl, a piece of wax paper or foil for dredging the chicken.
  3. Slice chicken breasts in half, horizontally to create flat fillets.
  4. Dip and coat each chicken fillet in egg whites and dredge in rice breading, coating completely. We use a spoon fill any bare spots.
  5. Heat half of the oil over medium-high. Saute four of the fillets for approximately 4 minutes on each side, or until cooked through.
  6. Transfer to a plate layered with 2 paper towels.
  7. Heat the remaining oil and repeat with the final four fillets.

Source: Johanna of The Low Sodium Blog

Crispy Gooey Trail Mix Bars


  • 1/2 cup (140 grams) Almond Butter, Peanut Butter or Sunflower Seed Butter
  • 2/3 cup (220 grams) pure Honey
  • pinch of ground Cinnamon or Pumpkin Pie Spice
  • 1/2 cup (40 grams) Uncle Sam Original cereal
  • 3 cups (125 grams) Erewhon Crispy Brown Rice cereal
  • 1/4 cup (25 grams) Sunflower Seeds (we like roasted and salted ones)
  • 1/4 cup (40 grams) Raisins
  • 1/3 cup (25 grams) Chocolate, chopped into small pieces


  1. Spray a 9 X 13 baking dish with cooking spray or line with parchment paper.
  2. Heat nut butter/sunflower seed butter with honey and spice in a medium saucepan over medium heat. Stir until well combined.
  3. Transfer to a large heat-proof bowl.
  4. Mix in cereal, sunflower seeds, and raisins. Add chocolate after the mix has cooled down a bit so it does not melt.
  5. Transfer mix to your baking dish. Flatten with the back of a spatula or your hands.
  6. Refrigerate for 1 hour or until completely cool.
  7. Remove from pan and trim into squares.
  8. Store in the refrigerator until ready to use.

Additional Notes
Feel Free to experiment with your favorite Attune Foods cereals and chocolate bar flavors.
Add any nuts, seeds and dried fruits you have on hand.

Source: Marla Meridith

Crispy Curry Croquettes


  • 1/2 lb Peeled Russet or White Potatoes, cut into 1/2-inch cubes (about 2 medium potatoes)
  • 1/2 lb Peeled Carrots, cut into 1/4-inch thick slices (about 3 to 4 medium carrots)
  • 2 Teaspoons Coconut Oil (can sub dairy-free margarine if desired)
  • 1 Teaspoon Curry Powder
  • 1/2 Teaspoon Salt + 1/4 Teaspoon Salt, divided
  • 1/8 Teaspoon Black Pepper, or to taste
  • 1/2 Cup Frozen Sweet Corn, defrosted (optional)
  • 2/3 Cup Erewhon Crispy Rice Cereal
  • 2/3 Cup Uncle Sam Original Cereal (can sub Erewhon Cornflakes or more Rice Cereal for gluten-free)
  • 2 Tablespoons All Natural Mayo or Vegan Mayo
  • 1/4 Cup Unsweetened Soy, Coconut, or Rice Milk
  • 3 Tablespoons Flour (I used Whole Wheat Pastry Flour, but your favorite flour – even gluten-free – will do!)
  • 2 to 3 Tablespoons Oil (I used Coconut, but Olive or Peanut would work great too)
  • Quick Creamy Curry Dressing (optional)


  1. Boil or steam the potatoes and carrots for 10 to 15 minutes, or until they are fork tender.
  2. Drain the potatoes, place them in a large bowl, add the coconut oil or margarine, curry, ½ teaspoon of salt, and black pepper.
  3. Gently mash the ingredients together with a fork until well combined. Stir in the corn, if using.
  4. Shape the potato mixture into 16 to 20 balls and gently flatten them into little patties that are about ½-inch thick. They may be a touch fragile but should hold together relatively well.
  5. Place the flour in a bowl.
  6. Whisk the mayo and milk alternative together in a second bowl, and place it next to the flour bowl.
  7. Crush or grind the two kinds of cereal (I use my spice grinder to get a finer crumb). Place them in a bowl and stir in the remaining ¼ teaspoon of salt. Set that bowl next to the mayo bowl.
  8. Now starts the quick little production line. Dredge one potato patty in the flour, dip it in the mayo mixture, then set it in the crumbs, and gently toss them to coat. Set the coated patty on a plate, and repeat with the remaining patties.
  9. Heat the oil in a skillet over medium heat (I used non-stick). Once hot, fry the patties for about 3 to 5 minutes per side, or until golden and browned to your liking.
  10. Place the croquettes on paper towels to blot off any excess oil.
  11. Serve with some Quick Curry Dressing if desired.

Source: Alisa Fleming 

Cranberry & Cherry Crunch Bark


  • One package (16 ounces) chocolate-flavored candy coating (also called “chocolate bark”)
  • 1/2 cup dried cranberries, divided
  • 1/4 cup dried cherries
  • 2 cups Erewhon Crispy Brown Rice – Gluten Free Cereal

You will also need

  • a large cookie sheet or jelly roll pan
  • parchment paper


  1. Place a large cookie sheet in your freezer until well chilled – one to two hours.
  2. In a large bowl, mix cereal, dried cherries and 1/4 cup dried cranberries together.
  3. Melt candy coating (bark) according to directions.
  4. Stir melted chocolate into the cereal and dried fruit mixture.
  5. Spread mixture onto the cold, parchment lined baking sheet. (Use the pack of a spatula or an offset spatula to spread the mixture.)
  6. Once spread, sprinkle on remaining cranberries and gently press into the surface.
  7. Cover with parchment and place into freezer until solid – 30 to 60 minutes.
  8. Break into pieces and serve.

Additional Notes
Instead of chocolate candy coating, try vanilla. Substitute other dried fruits and nuts for the dried cherries and cranberries. Instead of sprinkling cranberries on top, tried shredded, unsweetened coconut.

Source: Anne-Marie Nichols