The Food Matters Cookbook: A Simple Gluten-Free Guide to Transforming Your Health One Meal at a Time

The Food Matters Cookbook: A Simple Gluten-Free Guide to Transforming Your Health One Meal at a Time

The Food Matters Cookbook: A Simple Gluten-Free Guide to Transforming Your Health One Meal at a Time

The Food Matters Cookbook: A Simple Gluten-Free Guide to Transforming Your Health One Meal at a Time


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Now in paperback! Clear and simple principles with 125+ gluten-free recipes for everyday healthy eating from the filmmakers of Food Matters and Hungry for Change.

Are you seeking a more plant-based diet that is full of flavor and made of ingredients that are natural and easy to find? Are you struggling with bloating, digestive issues, fatigue, weight gain, or chronic illness? The good news is that research shows us that a diet free from gluten, dairy, and refined sugar can help to transform your health one meal at a time.

In this well-rounded cookbook, James Colquhoun and Laurentine ten Bosch share the principles behind their popular Food Matters documentary and lifestyle brand, helping you to achieve optimal health with easy-to-make, delicious gluten-free recipes.

You will discover:

  • the 10 key Food Matters nutrition principles
  • ways to healthify your kitchen, including essential ingredients and easy swaps
  • delicious recipes for improved gut health, immunity, energy, and beauty
  • simple lifestyle tips to create healthy habits and morning rituals

Complete with full-color photos and easy-to-follow steps, this cookbook will provide you with the tools and motivation you need to make a new healthy lifestyle—one that will last a lifetime.

Product Details

ISBN-13: 9781401974749
Publisher: Hay House Inc.
Publication date: 11/14/2023
Pages: 368
Product dimensions: 6.94(w) x 8.44(h) x 0.74(d)

About the Author

James Colquhoun & Laurentine ten Bosch are the filmmaking duo behind Food Matters, Hungry for Change, and Transcendence seasons 1 and 2 and the founders of Food Matters and FMTV. Together they founded the Food Matters community to help give people the tools (films, books, articles, and guided programs) to take charge of their own health. You can visit them online at

Read an Excerpt


Nature didn’t create you to eat frozen ready-made meals with artificial preservatives and chemicals. Our ancestors have always lived in harmony with nature, and we are designed to eat as nature intended. Pure, natural, and organic foods direct from the farm to your table. Many of the longest-living, healthiest, and happiest people on planet Earth alive today eat plenty of vegetables and fruits, herbs, seaweeds, superfoods, mushrooms, sprouted nuts and seeds, activated grains and pseudograins, live-cultured foods and fermented vegetables, and occasionally small amounts of free-range eggs, wild fish, and game.

Organic fruits and vegetables contain more vitamins and minerals than their non-organic counterparts, particularly if they are picked ripe and locally grown. Moreover, they are safer to eat as they are grown without the use of chemical fertilizers, pesticides, and genetically modified organisms, all of which may have harmful long-term effects on our reproductive health and hormones, as well as overloading the liver with harmful toxins. Throughout this book we recommend choosing organic ingredients wherever possible. If animal products are in your diet, we encourage you to choose sustainably farmed, organic meat and products. This includes sustainably sourced fish, pastured-raised and free-range eggs, and grass-fed, ethically raised animal products.

Gluten is a protein found in many grains, namely wheat, rye, barley, triticale, and contaminated oats. Gluten may irritate and damage the intestinal lining, causing inflammation, and may result in an autoimmune response that contributes to increased intestinal permeability, commonly referred to as “leaky gut.” Because of the domestication and genetic modification of modern wheat and its increased consumption in the Western diet, celiac disease, gluten intolerance, and gluten sensitivity are becoming more prevalent. In this book, we’ve compiled our recipes with gluten-free grains so everyone can enjoy them, especially those who can’t live without pancakes, bread, and cookies!

Too much sugar or other refined “simple” carbohydrates can lead to blood sugar highs and lows, causing mood swings and food cravings and possibly contributing to obesity and chronic disease. Consuming large amounts of refined sugar is associated with a greater risk of fatty liver disease, insulin resistance, heart disease, and type 2 diabetes. The solution: opt for foods that naturally have a lower glycemic load or a low glycemic index (GI), and avoid sweetened packaged foods, particularly those sweetened with high-fructose corn syrup (HFCS), corn and glucose syrups, and artificial sweeteners. In this book, we use natural sweeteners such as dates, honey, and pure maple syrup.

People who are trying to lose weight often try to keep their fat intake to a minimum. The reason behind this is that fat contains more calories per gram than carbohydrates and proteins. However, good fats are essential for the absorption of most nutrients, as well as for satiating hunger and for the production of hormones—so, it’s actually important not to avoid them. Here at Food Matters, we believe in counting nutrients, not calories! We’ll help you to make a healthy relationship with the fats found in hemp seeds, chia seeds, flaxseeds, Brazil nuts, almonds, walnuts, coconut oil, extra virgin cold-pressed olive oil, macadamia nuts, and avocados, and, additionally for non-vegans, select high-quality wild-caught fish, ghee, butter, and grass-fed meats. Make sure you steer clear of the oxidized, free-radical-creating trans fats found in margarine spreads, cookies, chips, factory-farmed meat, and refined, processed vegetable oils such as safflower, sunflower, and canola oil.

Prepare your meals with care. Ditch the microwave. Eat more raw, living foods. Don’t burn your foods but rather steam or sauté them in heat-stable fats over low to medium heat. Get an old-fashioned cast-iron pot and learn how to slow cook. Ditch the Teflon and nonstick pans. Ferment your veggies. Compost your scraps. Ditch the plastic wrap. And stock your pantry with health-promoting foods to help support your transformation. Soak and activate your nuts. We’ll expand more on preparing your kitchen in Part III.

A juicer or blender can be your best friend in the kitchen, making it easier for you to up the intake of vegetables and fruits in your diet. This will help you to naturally crowd out the foods that can have a harmful effect on your body. Let’s say you come home from work and you are feeling hungry and lethargic. You might normally reach for a bag of chips or cookies, but with your juicer, blender, and selection of quick, delicious, and easy recipes handy, you’ll be nourishing your body with a cold-pressed juice or smoothie loaded with vitamins, minerals, and enzymes. This is our kind of instant meal!

When buying fresh produce, fish, eggs, and other animal products, it’s important to choose sustainable sources and to know where your food comes from. Toxins and chemicals tend to accumulate mostly within fat cells; therefore, sourcing organically grown nuts, seeds, oils, and animal products is best. With organic and free-range animal products, it is reassuring to know that there are no antibiotics, growth hormones, or GMO products used in the production process. If in doubt, ask your local food supplier or farmer some simple questions; if they have nothing to hide, they will always be happy to help.

Read your food labels! Chemical food additives can wreak havoc on our hormones. In general, avoid E numbers (these are codes for common food additives) but be particularly careful with the flavor enhancer MSG, which tricks our brains into thinking we need to overeat. MSG is disguised under the following names: E621, monosodium glutamate, glutamic acid, hydrolyzed vegetable oil, yeast extract, and monocalcium glutamate. It is often found in ready-made soups, chips, sauces, and cookies. As a general rule: if you can’t pronounce it or it’s listed in numbers or code, don’t eat it!

Our stomach and digestive systems are very sensitive. Rushing your meal and eating on the run will put your body in a state of fight or flight, which in turn will compromise or even halt your digestive processes and the uptake of nutrients. What we don’t digest can turn into bacterial fermentation or bloating, or, worst of all, it can be stored for later (aka fat and cellulite in the places we want it least). Make sure you are seated and take the time to enjoy your meal in a relaxed state with a peaceful intention. We like to say a quick blessing before we eat a meal, to give thanks, and to take a few deep breaths to calm our bodies.

Table of Contents

Part 1 You Are What You Eat

Can Changing What You Eat Really Change Your Life? 2

Your Nutrition Coaches 7

Part 2 Eating for Health

10 Food Matters Nutrition Principles 12

The Case for Eating More Whole Foods 16

Creating Healthy Habits and Morning Rituals 20

Good Health Begins in the Gut 23

The Power of Detoxification for Transformation and Weight Loss 27

Eating for Beauty and Anti-aging from the Inside Out 29

It's Not All about Food 35

Part 3 Preparing Your Kitchen

How to Healthify Your Kitchen with Clean-Eating Swaps 41

Food Storage 101 44

Building a Nourishing Pantry 48

The Benefits of Soaking and Activating Nuts and Seeds 54

The Best Oils for Cooking 56

What's the Best Gluten-Free Flour for Cooking? 58

Our Favorite Kitchen Tools 61

Part 4 Recipe


Super Detox Green Juice 68

Supreme Digest Green Juice 68

Green Hydrator 69

Purifying Juice 70

Immune-Boosting Juice 71

Green Cabbage Juice 71

Beetroot Energizer 72

Grounding Evening Juice 73

Rest Easy Juice 73


Food Matters Signature Green Smoothie 76

Berry-Rich Smoothie 79

Chocolate Lovers Smoothie Bowl 80

Berry Smoothie Bowl 83

Magnesium Boosting Smoothie 85

Hemp & Vanilla Breakfast Smoothie 86

Pineapple & Turmeric Anti-Inflammatory Smoothie 89

Green Goddess Bowl 90

Plant-Based Milks

Pumpkin Seed Milk 94

Brazil Nut Milk 94

Hemp Seed Milk 94

Cashew Milk 94


Green Breakfast Bowl with Avocado 98

Gluten-Free Vegan Pancakes with Seasonal Fruit & Coconut Yogurt 101

Coconut Blueberry Chia Pudding with Granola 102

Food Matters 2-Ingredient Pancakes 105

James's Brekkie Wrap 106

Easy Zucchini Fritters 109

Poached Pear with Spiced Roasted Nuts 110

Spiced Roasted Nuts 113

Blueberry Chia Bowl with Caramelized Sesame Bananas 114

Kickstarter Green Chili Scramble 117

Creamy Cinnamon & Apple Oatmeal 118

Mushroom, Kale & Quinoa Brekkie Bowl with Cashew Hemp Basil Pesto 121

Spinach & Harissa Shakshuka 122

Laurentine's Island Breakfast Bowl 125

Breakfast Tacos with Homemade Gluten-Free Wraps 127

Food Matters Breakfast Bread (4 Ways) 128

Mint Pea Hummus 130

Breakfast Bruschetta 130

Sautéed Mushrooms 131

Harissa Baked Beans 131


Marinated Tempeh Skewers with Green Apple Slaw 136

Ginger & Cashew Veggie Stir-Fry 139

Rice Paper Rolls with Tamari Dipping Sauce 140

Naked Burrito Bowt 143

Bunless Beetroot Burgers 146

Green Pea & Mint Fritters 149

Sticky Shiitake Mushrooms 150

Zucchini Linguini with Basil Pesto 153

Sticky Ginger Tempeh Bowl 155

Raw Pad Thai 156

Miso Eggplant & Buckwheat Tabbouleh 159

Portobello Stuffed Mushrooms with Greens 160

Moroccan Vegetable Tagine with Coconut Raita 162

Sweet Potato Gnocchi with Creamy Garlic Mushroom Sauce 164

Fijian Coconut Fish Curry 167

Spinach, Sweet Potato & Lentil Dahl 168

Mushroom & Lentil Bolognese with Zucchini Spaghetti 171

One-Tray Miso Salmon 172

Clean Fish & Chips 175

One-Tray Greek Fish Bake 177

Tamari Tuna Poke Bowl 178

Healthy Tacos Done 3 Ways

Crunchy Cauliflower Tacos with Zesty Slaw 182

Everyday Chili Lime Fish Tacos 185

Vegan Carnitas with Jackfruit & Mushroom 186

Gluten-Free Pizza with Seasonal Roast Veg 188

Super Green Pesto Pasta 191

Tray Bake Jackfruit Nachos with Charred Corn Salsa 192

Mushroom Miso Ramen 196

One-Pot Satay Soba Noodles 199

One-Pot Coconut Cauliflower Curry 200

One-Pan Lemongrass & Coconut Steamed Fish Parcels 203

One-Pan Baked Pesto Salmon with Root Vegetables 205

Dips, Sides & Staples

Cashew Hemp Basil Pesto 208

Salsa Verde 211

Homemade Hummus 212

Brazil Nut Parmesan 215

Homemade Granola 216

Golden Turmeric Paste 219

Homemade Gluten-Free Wraps 220

Best Paleo Mayonnaise 223

Raspberry Chia Seed Jam 224

Sun-Dried Tomato & Chickpea Quick Dip 227

Homemade Salad Dressings

Miso-Ginger Dressing 228

Lemon Tahini Dressing 228

Tamari Asian Dressing 229

Herby Avocado Dressing 229

Satay Dressing 229

Our Favorite Ferments

Simple Sauerkraut 232

Cultured Tomato Ketchup 235

Salads & Sides

Skin Beauty Salad 238

Thai Quinoa Salad with Spicy Nut Dressing 241

Roasted Cauliflower Salad with Lemon Tahini Dressing 242

Maple Walnut Hasselback Butternut Squash 245

Roasted Butternut Squash & Quinoa Salad with Basil Pesto 248

Cauliflower Steaks with Red Peppers & Capers 251

Harissa Spiced Cauliflower 252

James's Green Papaya Salad 255

Kale & Sweet Potato Salad with Orange Miso Dressing 256

Herby Broccoli Tabbouleh 259

Asian Slaw with Sesame Tahini Dressing 260

Pickled Mushroom Salad 263

Middle Eastern Roasted Brussels Sprouts 264

Honey Harissa Roasted Eggplants 267

Sweet Potato, Pickled Onions & Salsa Verde Salad 268

Soups & Broths

Restorative Vegetable or Bone Broth 272

Caramelized Cauliflower & Leek Soup 275

Tom Kha Soup with Zucchini Noodles 276

Mexican Soup 279

Creamy Ayurvedic Butternut Soup 280

Desserts & Sweet Treats

Hazelnut Truffles 284

Lemon Curd Tarts 287

No-Bake Choc-Caramel Peanut Bars 288

Coconut Raspberry Chia Bars 291

Sweet Potato Brownie with Choc-Avo Frosting 292

Salted Caramel & Macadamia Blondie 295

No-Bake Chocolate Orange Tart 296

Macadamia & Coconut Peach Crumble with Dairy-Free Vanilla Ice Cream 300

Nut Butter Fudge 303

Kids' Favorites

Mini Cassava Banana Pancakes with Chocolate Chips 306

The Hidden Vegetable Pasta Sauce 309

Healthy Mac 'n' Cheese with Hidden Veggies 310

Crunchy Cauliflower Nuggets 313

Chocolate Banana Pops 314

Mini Lunch-Box Pizzas 317

One-Bowl Gluten-Free Chocolate Cake 318

3-Ingredient Chocolate Macadamia Cookies 321

Chocolate Chip Oat Cookies 322

Healthy Snacks

Rosemary & Sea Salt Cassava Crackers 327

Energy Bliss Bails (4 Ways)

Coconut Salted Caramel Bliss Balls 330

Nut-Free Chocolate Bliss Balls 330

Lemon Coconut Turmeric Bliss Balls 331

Nut-Free Choc Mint Energy Balls 331

Sticky Crispy Cauliflower Bites 333

Gluten-Free Banana Bread 334

One-Week Meal Plan 338

Endnotes 340

Index 344

About the Authors 353

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