cc cream oil free

CREAMY HAM AND POTATO SOUP

This Creamy Ham and Potato Soup is ready in just 30 minutes, making it the perfect hearty and wholesome meal for busy weeknights. Packed with diced ham, tender potatoes, onions, carrots, and celery, all simmered in a rich and gently seasoned broth, it’s comfort in a bowl.

INGREDIENTS

  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 2 stalks celery, chopped
  • 1 carrot, sliced into thin rounds
  • 3 cups Yukon Gold potatoes, cut into large bite-sized pieces (leave the skins on)
  • 1/2 lb sweet deli ham, sliced into strips (see notes)
  • 2 cloves garlic, minced
  • 1/2 teaspoon onion powder
  • 2 teaspoons dried parsley
  • 3 cups low-sodium chicken broth
  • 3 tablespoons butter
  • 3 tablespoons flour
  • 1 cup milk
  • Salt and pepper to taste

INSTRUCTIONS

  • Sauté the vegetables and ham: In a large stockpot, heat olive oil over medium heat. Add the onion, celery, carrot, potatoes, and deli ham. Cook for 5–7 minutes, stirring occasionally, until the onions are translucent and the ham begins to crisp at the edges. Add the garlic, onion powder, and parsley, and cook for another minute.
  • Simmer the broth: Pour in the chicken broth and bring the mixture to a boil. Reduce the heat and let it simmer for about 15 minutes, or until the potatoes are tender.
  • Prepare the roux: In a separate skillet, melt the butter over low heat. Whisk in the flour and cook for 3–4 minutes, stirring constantly, to create a smooth paste. Gradually whisk in the milk until the mixture is creamy and free of lumps.
  • Combine and finish: Slowly stir the thickened roux into the soup, mixing well. Simmer the soup until it’s heated through and has reached your desired consistency. Season with salt and pepper to taste.

NOTES

  • Ham options: For crispy edges and added texture, use deli-style ham. Alternatively, a ham bone, leftover ham, or smoked ham steak work well for added flavor.
  • Potato varieties: Yukon Gold or red potatoes are ideal for this recipe as they are less starchy and hold their shape better than russets.
  • Optional garnishes: Top the soup with chives, green onions, sour cream, or shredded cheddar cheese for added flavor.
  • Storing leftovers: Transfer the soup to an airtight container and refrigerate for up to 3 days. Reheat gently in the microwave on reduced power or on the stovetop over low heat to avoid overcooking the potatoes.
  • Freezing instructions: Allow the soup to cool completely before freezing. Portion into quart or gallon-size freezer bags, leaving about an inch of space at the top for expansion. Remove excess air to prevent freezer burn. Lay the bags flat on a baking sheet to freeze, then stack them to save space.

NUTRITION (PER SERVING)

  • Calories: 520
  • Carbohydrates: 46g
  • Protein: 23g
  • Fat: 28g
    • Saturated Fat: 11g
    • Polyunsaturated Fat: 3g
    • Monounsaturated Fat: 13g
    • Trans Fat: 0.3g
  • Cholesterol: 65mg
  • Sodium: 856mg
  • Potassium: 1312mg
  • Fiber: 5g
  • Sugar: 7g
  • Vitamin A: 3004IU
  • Vitamin C: 39mg
  • Calcium: 134mg
  • Iron: 3mg

30 GLUTEN AND DAIRY FREE SNACKS

Living a gluten and dairy free lifestyle can be challenging, especially when it comes to snacking. But fear not! There are plenty of delicious and satisfying options available. This list provides 30 gluten and dairy free snack ideas, ranging from fresh fruits and vegetables to savory treats and sweet indulgences. With a little creativity and planning, you can enjoy a wide variety of snacks without compromising your dietary needs.

30 GO-TO GLUTEN AND DAIRY-FREE SNACKS

Here’s a mix of my favorite gluten and dairy-free snacks—whether you’re craving something sweet or savory, I’m sure you’ll find some new favorites! Some are no-prep and all-natural, others are easy-to-make recipes, and there are a few convenient store-bought options. And yes, I may have a slight peanut butter obsession! 

  • Fresh fruit and vegetables
  • Endangered Species chocolate (most varieties, excluding milk chocolate, are dairy-free)—I love pairing this with a clementine!
  • Bear Naked Premium Granola (Hazelnut flavor)
  • Epic Bar (Sriracha Chicken)
  • GoMacro bar (Protein Pleasure or Smooth Sanctuary)
  • Rx Bar (Chocolate Peanut Butter)
  • Hummus served with grape tomatoes, celery, sugar snap peas, and carrots
  • A handful of almonds, cashews, or pistachios
  • Rice crackers topped with tuna salad
  • Nut crackers with hummus and organic turkey or chicken
  • Classic “Ants on a Log”
  • Hard-boiled eggs
  • Cranberry orange chicken salad
  • Apple or banana paired with nut butter
  • Rice cake with nut butter, banana slices, honey drizzle, and a sprinkle of cinnamon
  • Blue corn chips with guacamole, mango salsa, or cowboy caviar (great for parties!)
  • Oatmeal with peanut butter, banana slices, honey, and cinnamon
  • Energy bites
  • Smoothies
  • Popcorn
  • Rice crackers with cashew “cheese”
  • Roasted veggies
  • Siete grain-free tortilla chips with “queso” dip
  • Flourless chocolate muffins (currently one of my favorite dairy-free snacks)
  • Homemade fudgesicles
  • Baked potato with nutritional yeast and sea salt
  • Tomato, avocado, and cucumber salad
  • Fresh berries with a dollop of So Delicious Coco Whip
  • Van’s gluten-free apple cinnamon waffle topped with banana or strawberry slices, pure maple syrup, and cinnamon
  • Love Grown cereal

WHAT CAN I EAT ON A GLUTEN-FREE AND DAIRY-FREE DIET?

If you’re new to following a gluten-free and dairy-free diet, you may be wondering what foods you can enjoy. The good news is, there are plenty of delicious options! I recommend focusing on a balanced, clean diet that includes plenty of fresh vegetables and fruit, lean meats, nuts, seeds, healthy oils, and whole grains (without gluten, of course).

It’s amazing how many tasty meals and snacks you can create with whole foods! And while eating clean is key, don’t worry—you can still treat yourself to the occasional sweet indulgence. For instance, So Delicious offers a variety of dreamy dairy-free “ice creams” made from cashew milk. I’m not sponsored, I just genuinely love their products!

IS GOING GLUTEN-FREE AND DAIRY-FREE HEALTHY?

Many believe that going gluten- and dairy-free is automatically better for your health, but it’s not always that simple. It can be beneficial, but it can also be unhealthy, depending on the choices you make. The gluten-free market has boomed over the past decade, and now nearly every processed food has a gluten-free alternative. However, just because something is labeled “gluten-free” doesn’t mean it’s healthy.

Many gluten-free products are packed with sugar, unhealthy fats, and other processed ingredients, making them just as unhealthy as their gluten-containing counterparts. The same applies to dairy-free products.

While some gluten- and dairy-free foods are great (think brown rice pasta, nut and seed crackers, almond bread, and cashew “cheese”), it’s best to avoid too many packaged snack and meal options. A whole-food approach, like following a Paleo diet or focusing on fresh, wholesome foods, will provide your body with the nutrients it truly needs to thrive.

ADOPTING A GLUTEN- AND DAIRY-FREE LIFESTYLE

I understand that transitioning to a gluten- and dairy-free lifestyle can feel overwhelming, but it doesn’t have to be. When I started this journey, I was looking to manage some IBS symptoms and, more importantly, navigate feeding my one-year-old who had been diagnosed with food allergies. At the time, it felt like a huge challenge, but it became the motivation I needed to dive into research and experimentation for both of us.

Now, after more than four years of living this way, I can honestly say I prefer it. Whether you choose to eliminate certain foods completely or just be more mindful of what you’re eating, always remember that your body craves the nutrients it needs to thrive.

I hope this information helps, and I’d love to hear about your favorite gluten- and dairy-free snacks in the comments below!