Never miss a recipe! Subscribe Here

  • About
  • Contact
  • Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Cotter Crunch

Cotter Crunch

Delicious Healthy Gluten Free Recipes

  • All Recipes
    • By Diet
      • Dairy-Free
      • Egg-Free
      • Gluten-Free
      • Grain-Free
      • Low-Carb
      • Nightshade-Free
      • Nut-Free
      • Vegan
      • Vegetarian
      • Whole30
    • By Type
      • Breakfasts
      • Casseroles
      • Condiments
      • Desserts
      • Drinks
      • Main Dishes
      • Sides & Salads
      • Snacks & Appetizers
      • Stews & Soups
    • By Method
      • Air Fryer
      • Blender
      • Instant Pot
      • No-Bake
      • Oven
      • Slow Cooker
      • Stovetop
    • Quick Meals
    • With Video
  • Meal Plans
  • Shop
  • Start Here
    • Gluten-Free Eating
    • More Diet Guides
      • Autoimmune Protocol
      • Anti-Inflammatory
      • Vegan
      • Vegetarian
      • Whole30
  • Cookbooks
  • Search
Home › Resources › Meal Plans

Junk Free Ingredient Week (Mini Challenge)

Avatar photo

by Lindsay Cotter Posted: July 12, 2020

Dairy-FreeGluten-Free

This is junk free ingredient week – a mini-challenge that we all can take part in, to eating healthier food one bite at a time! The idea is to skip on packaged food (and/or processed foods) and opt for easy to make real food at home. Are you ready?

NOTE – You can participate ANY WEEK this MONTH! Details below!

collage of recipe without processed ingredients. homemade salad dressing, crackers, bread, cashew butter, and soups. Gluten free

Our current situation might have encouraged us to buy more processed foods (frozen meals) these days out of convenience, but what if I tell you that there’s a healthier option to actually make your favorite store-bought items and create them from scratch at home?  It’s doable! I’ve done this mini challenge in the past and I’m eager to do it again, why? Because I need it! It’s time for a little refocus and awareness of what we’re buying/eating. 

PLUS, it’s so easy to make, kid-friendly and they can even help you prepare them! Mind you, there are great packaged foods out there with quality real food ingredients, so feel free to use those if you have them! But also, try making your own (i.e. salad dressing, etc.) 

Before we begin!

Important: This challenge is meant to be used as an educational guide and is not tailored to one specific gender/age/weight. So, please keep that in mind. Also, I recommend finding out what your caloric needs are first, whether that be through a dietitian or an estimate HERE. After you have the information, adjust portion sizes to your needs.

Junk Free Ingredient Week Mini Challenge Goal

You cannot believe how easy (and fun!) it is to create your wholesome recipes at home. So, the idea is to swap out one packaged or prepared food that contains additives, preservatives, or processed vegetable oils with real delicious and healthier foods!

There are a lot of ingredients that fall on this list but we’ll just focus on what I consider as the top 5 ingredients to avoid.

Top 5 INGREDIENTS TO AVOID

  1. Industrial seed oils – such as Soybean Oil, Safflower Oil, Corn Oil, cottonseed oil, and more. 
  2. Preservatives: Sodium Benzoate, BHA And BHT, and Sodium Nitrite.
  3. High Fructose Corn Syrup
  4. MSG
  5. Artificial food coloring

INGREDIENTS TO FOCUS ON

Real foods using any of the following ingredients:

  1. Pure Olive oil or Extra Virgin Olive oil
  2. Grass fed/clarified butter or Ghee
  3. Avocado oil
  4. Coconut oil
  5. Natural Sweeteners (Unrefined sweeteners) 
  6. Vegetables for food coloring
  7. Nitrate free

A healthy and flavorful gluten free side dish, appetizer, or snack! Rutabaga is a root vegetable that’s easy to bake and cook with, so making the baked chips recipe is easy, too! Super tasty, budget friendly, kid friendly, and naturally paleo and vegan.

Overhead view rutabaga chips on metal round tray with lemon wedges and dipping sauce.

The most delicious homemade chips you will ever taste. Trust me on this! They’re perfectly crispy, golden brown, with just a hint of salt and lime. Paired with Cranberry salsa with fresh avocado makes a delicious and healthy snack anytime! And because they’re gluten-free, I can munch away, and so can you!

Close up side view tortilla chips in parchment lined tray.

These healthy crackers are a tasty homemade snack, and with 4 types of seeds, they’re full of nutritional benefits, too! No flour or nuts means this recipe is grain-free, paleo, and vegan. And there’s a VIDEO to show you how easy they are to make!

stack of homemade crackers made with 4 types of seeds

It’s homemade, vegan and so easy to make! This vegan salad dressing recipe is also Paleo-friendly, low carb, made with simple healthy ingredients, and pretty much good on EVERYTHING! A staple dressing recipe you will want to make again and again!

green goddess vegan dressing- homemade
 

Vegan Ranch Dressing

Quick Homemade Vegan ranch dressing (aka “Rancher’s Dressing”) is a tasty dressing that can be slathered on salad, served as a veggie dip, or dunked in your favorite spicy foods. Vegan, and paleo friendly, this creamy dairy-free ranch dressing is made from blended cashews, nut milk, herbs, and oil. Super quick, super tasty!

A spoon coming out of creamy homemade ranch dressing in a white bowl.

❌ Instead of CORN SYRUP or REFINED SUGAR, try

Date Paste

Date paste is a delicious, all-natural sweetener made from nature’s candy – DATES. It’s whole30 approved, vegan and a paleo-friendly sugar substitute. This recipe is SO easy to make, too!

overhead photo of date paste in mason jar

❌ Instead of store-bought BREAD, you can make these:

Cinnamon Almond Flour Bread {Paleo}

This simple and delicious cinnamon almond flour bread is a low sugar paleo bread recipe your whole family will love! Made with few ingredients: almond flour, flax seed, cinnamon, and eggs to name a few. A wholesome bread for breakfast or snacking.

Cinnamon Almond Flour Bread cut into thick slices on parchment-lined cooling rack with butter knife on the side.

Vegan Bread (Gluten-Free and Soy-Free)

Vegan bread is available to purchase at stores, but why read labels when you can make it at home for half the price?! This yeast bread recipe is vegan, gluten-free, and soy-free, too. Similar to a rustic Italian or French bread loaf in taste and appearance but you can make a simple sandwich bread loaf as well. Very versatile!

Homemade Vegan Bread being cut into thick slices on parchment-covered wooden cutting board

❌ Instead of store-bought NUT BUTTER with extra sugar and palm oil, try my:

Cashew Butter

The Easiest Homemade Cashew Butter. This is a homemade nut butter recipe you’ll want to make over and over again!  I also like to make a variety of different flavors; like cinnamon sugar or spicy savory cashew butter. All are vegan friendly, refined sugar free, and gluten free!

Homemade Cashew Butter on a spoon hovering over a mason jar filled with cashew butter freshly ground.

❌ Instead of store-bought INSTANT NOODLES or INSTANT SOUP, try:

Make Ahead Instant Soup Jars with Protein

These 3 recipes for Make Ahead Instant Soup Jars are made with protein-packed bone broth collagen and other REAL FOOD ingredients. Imagine that!

Healthy instant soup jars that taste delicious and are perfect for meal prep! So skip those store-bought instant soup cups with mixes loaded with sodium and artificial ingredients. Make your own nourishing protein rich lunch ready to eat in minutes! 

Three Weck glass jars filled with soup ingredients with single serve collagen packet resting on side of each jar, wooden spoons on top of jars.

BE PART OF THE MINI CHALLENGE!

To be part of the challenge, you simply have to show us some of the no junk ingredient recipes you’re making! These recipes can be any of the recipes in this blog post, or other recipes that are homemade and do not contain any of the top 5 “Junk” ingredients listed at the beginning of the post, or below .👇🏻
 
Top 5 INGREDIENTS TO AVOID
  1. Industrial seed oils – such as Soybean Oil, Safflower Oil, Corn Oil, cottonseed oil, and more.
  2. Preservatives: Sodium Benzoate, BHA And BHT, and Sodium Nitrite.
  3. High Fructose Corn Syrup
  4. MSG
  5. Artificial food coloring
Example: Homemade salad dressing with olive oil instead of buying salad dressing with soybean oil. 
 
Share your creations and/or meal plan template (below), either on social media and tagging @cottercrunch or reply to newsletter emails. 😉  
 
The more you make, the more points you get! Pick any week during July or participate ALL of July!
We will be sharing a lot of bonus recipes on social media and in our newsletter. 
 
What’s the PRIZE? A goodie basket of PRIMAL KITCHEN PRODUCTS! 

So, let’s get into planning! Print this Meal Plan Template below and PRINTABLE HERE.

Meal Plan Template

There you have it! I hope you had fun trying out our junk free ingredient week mini-challenge trying these wholesome foods that give the nourishment your body needs, without the additives and preservatives you see in packaged or canned foods.

WILL YOU PARTICIPATE in JUNK FREE INGREDIENT WEEK? Remember, it’s ANYTIME this MONTH!

If so, let us know! We have a special prize to send to those who complete it. 

If you want to get another (special) BONUS Junk Free Recipe, click HERE to get it sent straight to your inbox.

Cheers,

Lindsay

34 shares
  • Share
  • Tweet

Categories: Dairy-Free, Gluten-Free, Meal Plans, Recipe Round Ups

More recipes you’ll love!

kid friendly gluten and dairy free meals
Kid Friendly Gluten Free Dairy Free Recipes + Grocery List
graphic for healing meal plan with blue banner and 6 photos. salad, soup, apples and green lettuce, healthy grain free porridge
Foods that Heal & Meal Ideas for the Week
plant based diet meal plan has healthy vegan recipes; many made using simple pantry foods! Make these recipes to replace dairy, eggs, and gluten.
Plant Based Diet Meal Plan & Grocery List (Gluten Free)
Meal prep containers filled with healthy meals for an anti-inflammatory meal prep recipes.
Anti-Inflammatory Diet Meal Prep Recipes Challenge
Lindsay Cotter of Cotter Crunch

About Lindsay

Hi, y’all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten-Free eating. I love creating delicious nourishing food that anyone can enjoy.

  • About
  • Studio
  • Shop
  • Subscribe
  • Instagram
  • Pinterest
  • Facebook
  • Twitter
  • YouTube

Have a question? Use ctrl+f or ⌘+f on your computer or the “find on page” function on your phone browser to search existing comments!

Reader Interactions

Comments

    Rate & Comment Cancel reply

    Your email address will not be published. Required fields are marked *

  1. Sabrina

    07/18/2020 at 7:21 PM

    a wonderful and truly appreciated resource, thank you, because when I run out of ideas or inspiration for a swap for something not so good, well it’s not so good, I default to the bad stuff, so thank you!

    Reply
    • Avatar photoLindsay Cotter

      07/18/2020 at 9:45 PM

      I’m so glad it is helpful Sabrina! Keep me posted on what you try!

      Reply

Primary Sidebar

Lindsay Cotter of Cotter Crunch

About Lindsay

Hi, y’all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten-Free eating. I love creating delicious nourishing food that anyone can enjoy.

  • About
  • Studio
  • Shop
  • Subscribe
  • Instagram
  • Pinterest
  • Facebook
  • Twitter
  • YouTube

Reader Favorites

  • photo collage of dairy-free gluten-free anti-inflammatory meal plan recipesAnti-Inflammatory Meal Plan {Gluten-Free and Dairy-Free Meals}
  • cinnamon bites in turquoise bowl, top protein ball has bite taken out to show inside texture.Cinnamon Vanilla Protein Breakfast Bites + Video
  • a bowl of curried cauliflower rice soupCurried Cauliflower Soup with Kale
  • Collage of 4 saucepans and skillets filled with 4 different varieties of gluten free roux.How to Make Gluten Free Roux for Keto Sauces + Soups
  • stack of dried orange slices on white backgroundDried Orange Slices (Oven or Dehydrator)
  • meal prep containers with overnight oatmeal and superfoodsSuperfood Overnight Oatmeal {Healthy Meal Prep 2 Ways}

Recipes by Diet

  • Dairy-Free
  • Egg-Free
  • Gluten-Free
  • Grain-Free
  • Low-Carb
  • Nightshade-Free
  • Nut-Free
  • Vegan
  • Vegetarian
  • Whole30

Recipes by Method

  • Air Fryer
  • Blender
  • Instant Pot
  • No-Bake
  • Oven
  • Slow Cooker
  • Stovetop

Recipes by Type

  • Breakfasts
  • Casseroles
  • Condiments
  • Desserts
  • Drinks
  • Main Dishes
  • Sides & Salads
  • Snacks & Apps
  • Stews & Soups

Resources & More

  • Meal Plans
  • Nutrition Guides
  • How-To
  • Quick Meals
  • Videos
  • Round Ups
  • Cookbook
  • GF Start Here
  • Instagram
  • Pinterest
  • Facebook
  • Twitter
  • YouTube
Cotter Crunch
  • About
  • Studio
  • Shop
  • Contact

© 2023 · Cotter Crunch · Disclaimer & Terms · Privacy Policy

34 shares