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Gluten Free Cooking

Thrive Carolinas / Nutrition  / Gluten Free Cooking

Gluten Free Cooking

The gluten we are currently eating is not what our grandparents ate.

Today’s gluten has been hybridized and processed and saturated with glyphosate (Roundup) a pesticide commonly used in the harvesting of wheat.

Gluten is a common food sensitivity. Gluten has been found to negatively impact our gut lining leading to an immune response that can set us up for systemic inflammation and symptoms. Unfortunately, many gluten-free food options are not always healthy alternatives.

Homemade Gluten-Free Flour Blend


4 ½ cups plus 1/3 cup white rice flour

1 2/3 cups brown rice flour

1 1/3 cup potato starch

¾ cup tapioca starch

3 T nonfat milk powder

Whisk together all ingredients in a large bowl until well combined. Transfer to an airtight container and refrigerate for up to 3 months. Can freeze for up to 6 months. Bring to room temperature before using.


Use this flour in recipes for baked goods


Whole Grain Gluten-Free Four Blend

  • 5 ¼ cups teff flour
  • 1 ¾ cup brown rice flour
  • 2 1/3 cups ground golden flax seeds
  • 1 cup sweet white rice flour

Whisk all ingredients in a large bowl until well combined. Transfer to an airtight container and refrigerate for up to 3 months. Can freeze for up to 6 months. Bring to room temperature before using.



Black Rice Salad with Snap Peas and Ginger Sesame Vinaigrette


  • 1 ½ cups black rice
  • Salt and pepper
  • 3 T plus 1 t rice vinegar
  • 2 T minced shallot
  • 2 t honey
  • 2 t Asian chili-garlic sauce
  • 1 t grated fresh ginger
  • ¼ cup extra virgin olive oil
  • 1 T sesame oil
  • 6 oz sugar snap peas
  • 5 radishes trimmed, halved, and sliced thin
  • 1 red pepper, stemmed, seeded, and chopped fine
  • ¼ cup minced fresh cilantro

Cook rice and drain. Spread drained rice on a rimmed baking sheet and drizzle with 1 t vinegar. Let cool

Whisk shallot, hone, chili-garlic sauce, ginger, ¼ t salt, 1/8 t pepper, and remaining vinegar together in a bowl. Whisk slowly and drizzle in olive oil and sesame oil until combined. Add snap peas, radishes bell pepper, cilantro, and rice and toss to coat. Season with salt and pepper and serve.


Curried Millet Pilaf

  • 1 T extra virgin olive oil
  • Salt and pepper
  • 3 scallions, white and green parts separated, sliced thin
  • ½ c chopped fresh basil
  • 1 t curry powder
  • ¼ cup raisins
  • 1 ½ cup millet, rinsed and dried
  • ¼ cup sliced almonds, toasted
  • 3 cups water
  • ½ cup yogurt

Heat oil in a saucepan. Add scallion whites and curry powder ad cook until fragrant. Stir in millet and cook until lightly browned. Stir in water and ¾ t salt and bring to a boil. Reduce heat, cover, and simmer for 15-20 minutes. Remove from heat. Use a fork to fluff and stir in basil, raisins, almonds, and scallion greens until combined. Serve with a dollop of yogurt.



Buckwheat Bowls with Lemon Yogurt Sauce

Yogurt Sauce

  • ½ cup plain whole milk yogurt
  • 1 T minced fresh mint
  • ½ t grated lemon zest plus 1 T lemon juice
  • ¼ t salt
  • 1/8 t pepper


Buckwheat and Vegetables

  • 1 ½ cup buckwheat groats
  • Salt and pepper
  • ¼ c extra virgin olive oil
  • ¾ t ground coriander
  • 8 ounces snow peas, strings removed and halved
  • ¼ cup raw sunflower seeds
  • 1/8 t ground cumin
  • 1 T minced fresh mint
  • 1 t grated lemon zest plus 2 T lemon juice
  • ½ t Dijon mustard
  • 1 avocado, halved and pitted and cut into ½ in pieces

For yogurt sauce whisk all ingredients together in a bowl, cover, and refrigerate until needed.

Bring water to boil. Add the buckwheat and 1 t salt and cook until tender, 10-12 minutes. Drain and transfer to a large bowl. Heat 1 ½ t olive oil in a skillet and stir in coriander and cook until fragrant. Add snow peas and ¼ t salt. Transfer to bowl with buckwheat. Add 1 ½ t oil, sunflower seeds, cumin, remaining salt, and remaining coriander to skillet and cook until seeds toasted (about 2 minutes). Transfer to a plate.

In a separate bowl whisk mint, lemon zest and juice, and mustard together. Drizzle remaining 3 T olive oil in, whisking well. Season with salt and pepper. Portion buckwheat into individual bowls and pour mixture evenly over each bowl, tossing to mix. Top with avocado and spiced sunflower seeds. Drizzle with yogurt sauce.

Thrive Carolinas

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