HOLIDAY EATING
Eating seasonally can be healthy,delicious and filled with an array of color to please the eye and palate. Every year we hear about how over eating during the holidays is due to over indulging in high fat desserts, fast foods and unhealthy dishes people eat at parties and family gatherings. There are some traditional holiday dishes and meals that are packed with awesome foods to supply nutritional elements, vitamins, phytonutrients, and antioxidents.
These foods have more nutrition per calorie over sugary, high fat foods, and are easy to access and are affordable. They are packed with high levels of antioxidants,phytochemicals and are rich in color.
Eating an array of vegetables and fruits will help in the prevention of cancer, cardiovascular disease, diabetes, stroke, and obesity. Fill your plate with a mixture of awesome foods, a variety of colors, plant nutritients, and vitamins for a beneficial way to eat during the holidays.
It can seem overwhelming with a table filled with casseroles, holiday cookies, gravies, and delicatable pies but there are a few holiday awesome foods that should be on the plate.
Burssel sprouts are a member of the broccoli and cabbage family. Packed with beta carotend, flavonoids, fiber, potassium and calcium. Roasting brussel sprouts with a splash of olive oil makes a great side dish. Make a salad with cooked sprouts, apples, dried cranberries,nuts, and drizzled with a vinegrette.
Cranberries a powerhouse of nutrition with high levels of health promoting carotenoids and phytonutrients, vitamin C. They are tart in flavor making them a great balance when added to a sweet dish or baked item. Try using crushed cranberries,orange juice, and balsamic vinegar for a tantalizing salad dressing
Pomegrantes are rich in vitamin C, fiber, antixoxidants, anti-inflammatory, anthocyanins that benefit blood vessels, nervous system, and the eyes. Pomegrante sauce to delightful with meat or added to a salad. To remove the seeds slice the end off the pomegranate and place in a bowl of water to beel; the seeds will fall to the bottom of the bowl.
Pumpkins are sooo gloriously rich, creamy and packed with fiber, alpha &beta carotens, vitamin A, lutein and zeaxanthin, B vitamins, copper, manganese and potassium. We know that carrots promote eye health but pumpkins with lutein and zeaxanthin also promote eye health.
Cinnamon is a dynamic spice that adds flavor to baked goods along with spicing up your health. Helps to maintain blood sugar levels and relieve arthritis pain. Sprinkle cinnamon on hot cereal, in hot chocolate,on pancakes or waffles.
Nutmeg complments cinnamon. Is an aid in calming the stomach, easying joint pain, improving circulation and concentration. Great in baked good, curries, hot ceral, or hot chocolate, grate to garnish a dish
Sunday, December 4, 2011
Fennel, White Bean and Walnut Salad
This is a great salad to serve at family gatherings during the holidays.The walnut is delicious, healthy, and rich in vitamin E and omega-3 fatty acids. The walnut looks much like a miniature brain and research has shown a link between protection against cognitive decline, cancer, diabetes, and heart disease.
In Persia walnuts were served only to royalty. Today the walnut is a popular snack and a great addition to a dish.
Ingredients
1 cup walnuts, roasted
1 fennel bulb
1 15 ounce can white beans, drained & rinsed
1/2 cup carrots, shredded
1/2 cup celery, chopped
1 bunch green onions, finely chopped
1/4 cup dried currants
2 tablespoons dill weed, finely chopped
1/4 cup Italian parsley, finely chopped
1/4 cup chives, finely chopped
1/4 cup pear vinegar
1 tablespoon Dijon mustard
1 teaspoon salt
1 teaspoon pepper
1/2 cup olive oil
Directions
Turn oven on to 350 degrees. Place walnuts on a baking sheet; place in oven. Bake 10 to 12 minutes.
Slice fennel thinly and place in a large bowl. Add beans, carrots, celery, green onions, and currrants. Add dill weed, parsley, and chives; toss well
In a small bowl whisk together pear vinegar, mustard, salt, pepper, and olive oil. Pour over salad mixuture. Sprinkle with toasted walnuts.
Serves 6
Per serving
330 calories, 7g protein, 24g fat, 6g fiber, 25g carbohydrates, 50mg sodium
In Persia walnuts were served only to royalty. Today the walnut is a popular snack and a great addition to a dish.
Ingredients
1 cup walnuts, roasted
1 fennel bulb
1 15 ounce can white beans, drained & rinsed
1/2 cup carrots, shredded
1/2 cup celery, chopped
1 bunch green onions, finely chopped
1/4 cup dried currants
2 tablespoons dill weed, finely chopped
1/4 cup Italian parsley, finely chopped
1/4 cup chives, finely chopped
1/4 cup pear vinegar
1 tablespoon Dijon mustard
1 teaspoon salt
1 teaspoon pepper
1/2 cup olive oil
Directions
Turn oven on to 350 degrees. Place walnuts on a baking sheet; place in oven. Bake 10 to 12 minutes.
Slice fennel thinly and place in a large bowl. Add beans, carrots, celery, green onions, and currrants. Add dill weed, parsley, and chives; toss well
In a small bowl whisk together pear vinegar, mustard, salt, pepper, and olive oil. Pour over salad mixuture. Sprinkle with toasted walnuts.
Serves 6
Per serving
330 calories, 7g protein, 24g fat, 6g fiber, 25g carbohydrates, 50mg sodium
Monday, September 12, 2011
Chocolate Mousse
This is a fun and easy recipe. Serve in individual dessert dishes or as a pie filling with a gluten-free graham cracker or use gluten free quinoa macaroons for the crust.
1 1/2 cups of Enjoy Life mini chocolate chips
1 cup vanilla soy, almond, or other milk
1 teaspoon vanilla
1 package organic silken tofu
1/4 cup maple syrup or honey
1 cup of seasonal berries
1/4 teaspoon freshly gratd nutmeg, cinnamon
In a small saucepan over medium heat combine the chocolate chips, milk, and vanilla.
Stir until the chocolate milks and becomes shiny.
Blend tofu in a food processor or blender until smooth. Add the melted chocolate mixture. Add maple syrup or honey. Process until smooth.
Pour into individual dishes or pie crust. Chill
Serve with fresh seasonal berries. Sprinkle with
1 1/2 cups of Enjoy Life mini chocolate chips
1 cup vanilla soy, almond, or other milk
1 teaspoon vanilla
1 package organic silken tofu
1/4 cup maple syrup or honey
1 cup of seasonal berries
1/4 teaspoon freshly gratd nutmeg, cinnamon
In a small saucepan over medium heat combine the chocolate chips, milk, and vanilla.
Stir until the chocolate milks and becomes shiny.
Blend tofu in a food processor or blender until smooth. Add the melted chocolate mixture. Add maple syrup or honey. Process until smooth.
Pour into individual dishes or pie crust. Chill
Serve with fresh seasonal berries. Sprinkle with
Gluten-free products
PCC markets is the first store in the United States to be endorsed by the Gluten Intolerance Group. PCC markets carry many gluten-free foods and gluten-free health and body care products. Check out pccnaturalmarkets.com/r/971 for a complete list of the gluten free products carried at PCC markets.
Saturday, August 13, 2011
Blueberry Syrup
This syrup is great over pancakes, waffles, or cheesecake.
Ingredients
5 pounds fresh blueberries
1-2 cups Florida crystals sugar
6 cinnamon sticks
Directions
Wash blueberries; drain. Combine berries, sugar, and cinnamon sticks in a large stock pot. Bring mixture to a simmer.
Remove cinnamon sticks. Mash the berries with a fork or use an immulsifer to crush berries.
Serve warm over pancakes, waffles, or cheesecake.
This syrup freezes well.
Ingredients
5 pounds fresh blueberries
1-2 cups Florida crystals sugar
6 cinnamon sticks
Directions
Wash blueberries; drain. Combine berries, sugar, and cinnamon sticks in a large stock pot. Bring mixture to a simmer.
Remove cinnamon sticks. Mash the berries with a fork or use an immulsifer to crush berries.
Serve warm over pancakes, waffles, or cheesecake.
This syrup freezes well.
Coconut Pancakes
These sweet, delightful pancakes are great for breakfast with the family. Try serving them for dessert with fresh blueberry syrup.
Ingredients
3/4 cup coconut flour
4 tablespoons rice flour
3 tablespoon caster sugar
2/3 cup unsweetened shredded coconut
1 egg
1 cup coconut milk
Olive oil
2 limes cut into wedges
Maple syrup, honey, or brown rice syrup
Fresh blueberry syrup
Directions
In a large bowl add coconut flour, rice flour, sugar, and coconut; mix well. Make a well in the center of mixture. Break the egg into the well and pour in the coconut milk. Whisk the egg and milk into the flour mixture until a batter forms. A few lumps will be present because of the coconut.
Heat a skill; add a small amount of oil. Pour a small ladle of batter onto skillet. The mixture will bubble when ready to flip to other side.
Monday, July 25, 2011
XANTHAN GUM
Xanthan gum is a thickening agent named after the bacteria used to make it through fermentation, Xanthomonas capestris. This common bacterium is the same culprit that causes your cauliflower to turn black when rotting. Although you would not eat rotting cauliflower, xanthan gum is generally safe and only causes mild irritations in some people. Guar gum and cellulose gel are common alternatives to use as thickening agents if you are sensitive to xanthan gum. Since celiac disease and gluten-free diets are becoming more commonplace, xanthan gum is also being used in more baked products to replace gluten.
Gastrointestinal Irritability
The most common side effects of xanthan gum are gas and bloating. If you ingest a large quantity of xanthan gum, you may experience severe abdominal pain from gas buildup in your intestines. A clinical study on the effects of xanthan gum on dogs was completed by the World Health Organization. In this study, dogs were fed large amounts of pure xanthan gum and experienced weight loss and chronic diarrhea. A typical 150-lb. person would have to consume over 60 g of xanthan gum daily to replicate this study. Typically, on a gluten-free diet you would consume an average of 0.5 to 4 g of xanthan gum per day from products. No human trials have been done to determine if normal dietary consumption of xanthan gum produces any gastrointestinal effects except gas.
Respiratory Distress
Xanthan gum can be purchased in a powdered form for use in your kitchen. This low-density, fine powder has the ability to create a cloud in the air when being handled roughly. Inhaling xanthan gum may allow it to accumulate in your lungs, according to the World Health Organization. Eventually, xanthan gum may induce respiratory distress by making absorption of oxygen in your lungs difficult. The Xanthan Gum website reports that industrial workers who produce xanthan gum have experienced respiratory problems. You should be careful when handling xanthan gum and try to be gentle when adding it to your recipes. Inhaling small amounts should not cause any problems; however, if you believe you are experiencing any breathing difficulties, consult your doctor.
Allergic Reaction
Manufacturers are not required to list what food the Xanthomonas capestris bacteria eat during production.If you are allergic to any vegetation including soy and corn<, you may want to seek an alternative thickening agent. If you only have a slight allergy, you may want to test several individual brands to determine which ones produce the fewest side effects. Allergic reactions can produce severe symptoms, such as difficulty breathing. If you notice swelling or rash developing, talk to your doctor.
Read more: http://www.livestrong.com/article/315249-xanthan-gum-side-effects/#ixzz1TAavufsN
Gastrointestinal Irritability
The most common side effects of xanthan gum are gas and bloating. If you ingest a large quantity of xanthan gum, you may experience severe abdominal pain from gas buildup in your intestines. A clinical study on the effects of xanthan gum on dogs was completed by the World Health Organization. In this study, dogs were fed large amounts of pure xanthan gum and experienced weight loss and chronic diarrhea. A typical 150-lb. person would have to consume over 60 g of xanthan gum daily to replicate this study. Typically, on a gluten-free diet you would consume an average of 0.5 to 4 g of xanthan gum per day from products. No human trials have been done to determine if normal dietary consumption of xanthan gum produces any gastrointestinal effects except gas.
Respiratory Distress
Xanthan gum can be purchased in a powdered form for use in your kitchen. This low-density, fine powder has the ability to create a cloud in the air when being handled roughly. Inhaling xanthan gum may allow it to accumulate in your lungs, according to the World Health Organization. Eventually, xanthan gum may induce respiratory distress by making absorption of oxygen in your lungs difficult. The Xanthan Gum website reports that industrial workers who produce xanthan gum have experienced respiratory problems. You should be careful when handling xanthan gum and try to be gentle when adding it to your recipes. Inhaling small amounts should not cause any problems; however, if you believe you are experiencing any breathing difficulties, consult your doctor.
Allergic Reaction
Manufacturers are not required to list what food the Xanthomonas capestris bacteria eat during production.If you are allergic to any vegetation including soy and corn<, you may want to seek an alternative thickening agent. If you only have a slight allergy, you may want to test several individual brands to determine which ones produce the fewest side effects. Allergic reactions can produce severe symptoms, such as difficulty breathing. If you notice swelling or rash developing, talk to your doctor.
Read more: http://www.livestrong.com/article/315249-xanthan-gum-side-effects/#ixzz1TAavufsN
Thursday, July 21, 2011
TINKYADA NOODLES
These wheat & gluten free spinach spaghetti style noodles are awesome. I have tried many types of gluten free noodles and these by far are the most versatile and stay fresh for a couple of days. One of the hurdles with gluten free noodles is that they become hard and unappetizing the second day.
I made yakisoba (Japanese dish made with wheat or buckwheat noodles*), spaghetti, and a pasta salad with these great noodles. My grandchildren enjoyed seeing the green color that lead into a discussion of how and why the noodles are green.
My friend, Takako, was visiting from Japan and she told me that many Japanese people have intolerances or allergies to buckwheat. I found this interesting since buckwheat is a main grain in Japan.
*Buckwheat is a fruit seed related to rhubarb and sorrel. It is a good grain for those who have celiac disease, wheat/gluten intolerance or sensitivities. The buckwheat flower is highly fragrant and appealing to bees to make a special, strongly flavored, dark honey. Buckwheat is rich flavonoids, especially rutin. Flavonoids are phytonutrients that help protect against disease by extending the action of vitamin C and acting as an antioxidant. The rutin and other flavonoids in buckwheat contribute to lipid lowering activity. The compounds help maintain blood flow, keep platelets from clotting, and protect LDL from free radical oxidation into possible harmful cholesterol oxides (good protection against heart disease).Buckwheat is high in magnesium; good for improving blood flow and nutrient delivery while lowering blood pressure (keeps a healthy cardiovascular system).
Sunday, June 26, 2011
BBQ Season & BBQ Sauces
With BBQ season in full swing the need for BBQ sauce has increased. Understanding ingredients in BBQ sauces will help those eating gluten free make wise choices. One of the main ingredients found in BBQ sauces is smoke flavorings. Smoke flavorings are made from barley malt or barley (these contain gluten). Be sure to look for a product that says "gluten free" then you will know that the smoke flavoring is not made from barley.
Sometimes smoke flavoring can be found in chips, nuts,salsa, and to flavor meats.
Sometimes smoke flavoring can be found in chips, nuts,salsa, and to flavor meats.
GRILLING FOR THE 4th OF JULY
Tantalize the family and friends with beef, poultry, or fish that has been tenderized in a rub, marinade, or sauce. Be sure to include a couple of scrumptious side dishes.
Dry rubs are a mixture of spice and herbs that can be rubbed on meat or poultry up to 24 hours before and stored in the refrigerator. Fish and vegetables require about an hour to absorb the flavors of a rub. Fruits require about ten to fifteen minutes.
Grilling Rub Blend
4 teaspoons sea salt
2 teaspoons ground peppercorns
2 teaspoons smoked paprika
2 tablespoons crushed dried oregano
2 teaspoons cumin seeds
1 tablespoon garlic powder
1 to 2 teaspoons crushed red pepper flakes
Combine all ingredients in a small bowl. Rub on beef or poultry; grill.
Garlic & Parsley Blend (great for vegetables)
9 tablespoons parsley flakes
1 tablespoon garlic powder
1 1/2 teaspoons onion powder
1 1/2 teaspoons paprika
1 1/2 teaspoons freshly ground pepper
Combine all ingredients in a small bowl. Rub on vegetables; grill. Use this blend and mix with soften butter to put on roasted corn on the cob.
Mom’s BBQ Sauce
2 tablespoons butter or butter substitute
1/2 onion, finely chopped
2 cloves garlic, minced
2 teaspoons smoked paprika
2 tablespoons molasses
2 tablespoons Dijon mustard
1/2 cup GF ketchup
Heat a saucepan; add butter or butter substitute. Add onion; sauté. Add garlic and smoked paprika; mix well. Add molasses, Dijon mustard, and ketchup; stir. Double the recipe and have extra for dipping.
CL’s Baked Beans
These baked beans can be made the day before a BBQ and left in the crock pot for serving.
Ingredients
1 lb small dry white beans
1/2 piece of kombu
2 tablespoons butter
1 medium onion, chopped
2 cloves garlic, minced
2 teaspoons dry mustard
1/4 teaspoon ground black pepper
1/8 teaspoon ground cloves
1 1/2 teaspoons salt
4 slices bacon, chopped
1/4 cup molasses
1/4 cup packed brown sugar
Directions
Rinse beans with cold running water and discard any stones or shriveled beans. Place beans in crock pot and cover with enough water to cover beans by 2 inches. Cover and let stand at room temperature overnight.
Drain beans and return to crock pot; add kombu. Add enough water to cover beans by 2 inches. Turn crock pot on high.
In a medium pan; add butter. Add onions; sauté. Add garlic, dry mustard, black pepper, cloves, and salt. Add to beans in crock pot; turn crock pot down to low.
In a pan add bacon; cook. Add to cooked beans in crock pot. Stir in molasses and brown sugar.
Dry rubs are a mixture of spice and herbs that can be rubbed on meat or poultry up to 24 hours before and stored in the refrigerator. Fish and vegetables require about an hour to absorb the flavors of a rub. Fruits require about ten to fifteen minutes.
Grilling Rub Blend
4 teaspoons sea salt
2 teaspoons ground peppercorns
2 teaspoons smoked paprika
2 tablespoons crushed dried oregano
2 teaspoons cumin seeds
1 tablespoon garlic powder
1 to 2 teaspoons crushed red pepper flakes
Combine all ingredients in a small bowl. Rub on beef or poultry; grill.
Garlic & Parsley Blend (great for vegetables)
9 tablespoons parsley flakes
1 tablespoon garlic powder
1 1/2 teaspoons onion powder
1 1/2 teaspoons paprika
1 1/2 teaspoons freshly ground pepper
Combine all ingredients in a small bowl. Rub on vegetables; grill. Use this blend and mix with soften butter to put on roasted corn on the cob.
Mom’s BBQ Sauce
2 tablespoons butter or butter substitute
1/2 onion, finely chopped
2 cloves garlic, minced
2 teaspoons smoked paprika
2 tablespoons molasses
2 tablespoons Dijon mustard
1/2 cup GF ketchup
Heat a saucepan; add butter or butter substitute. Add onion; sauté. Add garlic and smoked paprika; mix well. Add molasses, Dijon mustard, and ketchup; stir. Double the recipe and have extra for dipping.
CL’s Baked Beans
These baked beans can be made the day before a BBQ and left in the crock pot for serving.
Ingredients
1 lb small dry white beans
1/2 piece of kombu
2 tablespoons butter
1 medium onion, chopped
2 cloves garlic, minced
2 teaspoons dry mustard
1/4 teaspoon ground black pepper
1/8 teaspoon ground cloves
1 1/2 teaspoons salt
4 slices bacon, chopped
1/4 cup molasses
1/4 cup packed brown sugar
Directions
Rinse beans with cold running water and discard any stones or shriveled beans. Place beans in crock pot and cover with enough water to cover beans by 2 inches. Cover and let stand at room temperature overnight.
Drain beans and return to crock pot; add kombu. Add enough water to cover beans by 2 inches. Turn crock pot on high.
In a medium pan; add butter. Add onions; sauté. Add garlic, dry mustard, black pepper, cloves, and salt. Add to beans in crock pot; turn crock pot down to low.
In a pan add bacon; cook. Add to cooked beans in crock pot. Stir in molasses and brown sugar.
Tuesday, June 14, 2011
Gluten Free Fried Chicken
Chicken is naturally gluten free; yet finding a great bread crumb was a challenge. After several attempts I am pleased with Kinninick brand of bread crumbs.
Ingredients
1 quart of buttermilk*
1 cup gluten free Kinnikinnick breadcrumbs-Panko style*
1 cup sweet rice flour
1/2 teaspoon sea salt
1/2 teaspoon black pepper
1/2 teaspoon paprika
1 whole chicken, cut into pieces
Oil for frying
Directions
Place three separate pie plates or bowls together. In first pie plate put buttermilk or alternative milk product. In second pie plate put rice flour, sea salt, black pepper, and paprika; mix well. In a third pie plate place the breadcrumbs.
Heat a large pan; add oil. The oil should be about half way up 1 piece of chicken.
Now set up an assembly line to bread the chicken. First get a piece of chicken; dredge through buttermilk, then rice flour mixture, and finally breadcrumbs. Place the chicken in heated oil. Fry on each side until golden brown (4 to 5 minutes).
Place chicken in a glass baking dish with a rack (this will allow oil to drip off chicken). Put baking dish in a preheated 3500 oven. This step insures the chicken to get cooked all the way through.
Prep time: 1 hour
Servings: 3-4
*Buttermilk substitute with alternative milk product (nut milks or soy)—add one tablespoon of vinegar or lemon juice to one cup of milk product. Let set on counter for 10 minutes before using.
*Kinnikinnick bread crumbs—I have tried various products and this product is the most successful. PCC markets now carries them.
Ingredients
1 quart of buttermilk*
1 cup gluten free Kinnikinnick breadcrumbs-Panko style*
1 cup sweet rice flour
1/2 teaspoon sea salt
1/2 teaspoon black pepper
1/2 teaspoon paprika
1 whole chicken, cut into pieces
Oil for frying
Directions
Place three separate pie plates or bowls together. In first pie plate put buttermilk or alternative milk product. In second pie plate put rice flour, sea salt, black pepper, and paprika; mix well. In a third pie plate place the breadcrumbs.
Heat a large pan; add oil. The oil should be about half way up 1 piece of chicken.
Now set up an assembly line to bread the chicken. First get a piece of chicken; dredge through buttermilk, then rice flour mixture, and finally breadcrumbs. Place the chicken in heated oil. Fry on each side until golden brown (4 to 5 minutes).
Place chicken in a glass baking dish with a rack (this will allow oil to drip off chicken). Put baking dish in a preheated 3500 oven. This step insures the chicken to get cooked all the way through.
Prep time: 1 hour
Servings: 3-4
*Buttermilk substitute with alternative milk product (nut milks or soy)—add one tablespoon of vinegar or lemon juice to one cup of milk product. Let set on counter for 10 minutes before using.
*Kinnikinnick bread crumbs—I have tried various products and this product is the most successful. PCC markets now carries them.
Wednesday, June 8, 2011
Ginger Syrup
An awesome syrup to pour over pancakes or waffles. Try a spoonful of ginger syrup in a cup of tea for sore throats and colds. The ginger is warming and stimulating for the body.
Ingredients
4 cups water
7 to 8 inch piece of gingerroot, cut into slices (2 cups)
1 vanilla bean, split
2 cups raw organic sugar
1/2 lime or lemon, sliced
Handful of fresh lemon verbena, lemon basil or lemon balm leaves (optional)
Directions
Bring water to a boil in a 2 quart sauce pan. Add ginger and vanilla bean. Bring mixture back to a boil reduce heat and simmer for 20 minutes.
Gradually add sugar, stirring until sugar dissolves. Add lime or lemon slices and herbs.
Pour mixture through a wire mesh strainer into a bowl; discard solids. Store mixture in an airtight container or bottle with a cork. Will keep in the refrigerator for 10 days; in the freezer for a year.
To make thick syrup for pancakes or waffles bring 2 cups of ginger syrup to a boil over medium heat. Boil 8 minutes or until desire thickness. Serve immediately.
Makes 4 1/2 cups
Ingredients
4 cups water
7 to 8 inch piece of gingerroot, cut into slices (2 cups)
1 vanilla bean, split
2 cups raw organic sugar
1/2 lime or lemon, sliced
Handful of fresh lemon verbena, lemon basil or lemon balm leaves (optional)
Directions
Bring water to a boil in a 2 quart sauce pan. Add ginger and vanilla bean. Bring mixture back to a boil reduce heat and simmer for 20 minutes.
Gradually add sugar, stirring until sugar dissolves. Add lime or lemon slices and herbs.
Pour mixture through a wire mesh strainer into a bowl; discard solids. Store mixture in an airtight container or bottle with a cork. Will keep in the refrigerator for 10 days; in the freezer for a year.
To make thick syrup for pancakes or waffles bring 2 cups of ginger syrup to a boil over medium heat. Boil 8 minutes or until desire thickness. Serve immediately.
Makes 4 1/2 cups
Buckwheat Pancakes
Buckwheat is not a member of the wheat family. It is actually the fruit of an herbaceous plant related to rhubarb and the edible seeds are used as a cereal grain. Buckwheat has thiamine, riboflavin, calcium, phosphorus, protein, and high in B1 and B2. Buckwheat flour is milled from whole toasted buckwheat seeds with a nutty flavor that blends well with other gluten free flours.
Ingredients
1-1/2 cups buckwheat flour
1 cup brown rice flour
1/2 cup coconut flour
1-1/2 teaspoons sea salt
2 teaspoons cream of tartar
2 teaspoons baking soda
1 cup pecans; finely chopped
3 – 4 cups rice milk
1 cup applesauce
Directions
Combine flours, sea salt, baking soda, cream of tartar, and nuts in medium mixing bowl.
Whisk 1 cup of rice milk into dry ingredients; then add the rest of the milk until desired consistency. Fold in applesauce.
Preheat griddle; brush with olive oil. Ladle pancake batter onto hot griddle. Heat until bubbles form in the pancake and flip to the other side. Cook until pancakes are lightly browned.
Serve with organic maple syrup or fresh fruit.
Makes 35-40 pancakes; depends on size
Prep time: 30 minutes
Nutrition Facts:
Serving size: 15g
Calories: 35
Total fat: 0.2g
Cholesterol: 0
Sodium: 134 mg
Carbohydrates: 7.1g
Dietary Fiber: 0.6g
Sugars: 0.7g
Protein: 0.8g
Original recipe by DLee, 2008
Ingredients
1-1/2 cups buckwheat flour
1 cup brown rice flour
1/2 cup coconut flour
1-1/2 teaspoons sea salt
2 teaspoons cream of tartar
2 teaspoons baking soda
1 cup pecans; finely chopped
3 – 4 cups rice milk
1 cup applesauce
Directions
Combine flours, sea salt, baking soda, cream of tartar, and nuts in medium mixing bowl.
Whisk 1 cup of rice milk into dry ingredients; then add the rest of the milk until desired consistency. Fold in applesauce.
Preheat griddle; brush with olive oil. Ladle pancake batter onto hot griddle. Heat until bubbles form in the pancake and flip to the other side. Cook until pancakes are lightly browned.
Serve with organic maple syrup or fresh fruit.
Makes 35-40 pancakes; depends on size
Prep time: 30 minutes
Nutrition Facts:
Serving size: 15g
Calories: 35
Total fat: 0.2g
Cholesterol: 0
Sodium: 134 mg
Carbohydrates: 7.1g
Dietary Fiber: 0.6g
Sugars: 0.7g
Protein: 0.8g
Original recipe by DLee, 2008
Wednesday, June 1, 2011
Carrot Cake
Okay my gluten free friends I have been busy in the kitchen creating some great new recipes. I just made an awesome GF and DF carrot cake. Keep watching for the recipe to come
Friday, May 6, 2011
Rhubarb Smoothie
Rhubarb Smoothie
Smoothies are great for breakfast or an afternoon treat. The addition of orange blossom water adds a sweet floral fragrance to the tartness of the rhubarb. Toasting the nuts will add a full bodied flavor to the smoothie.
Ingredients
2 tablespoons roasted hazelnuts, pecans, or walnuts; finely chopped
1/2 cup rhubarb, chopped
1/2 cup raspberries
1 cup Greek yogurt
1 to 2 tablespoons Brown rice syrup or honey
1/4 teaspoon orange blossom water
Orange zest
1/4 cup fresh orange juice
4 ice cubes
Directions
Preheat oven to 3500
Place nuts in a small baking dish. Bake in oven for 10 to 12 minutes. Nuts will become lightly browned and have a nutty aroma.
Put rhubarb, raspberries, and yogurt in a blender; blend well. Drizzle in brown rice syrup or honey; blend. Add orange blossom water and ice; blend.
Pour into glass. Garnish with chopped nuts.
Prep time: 10 minutes
Makes: 1 serving
Nutrition Data:
Serving size 207g
Calories: 128
Total fat: 0.6g
Carbohydrates: 32.1g
Cholesterol: 0mg
Sodium: 19mg
Dietary fiber: 5.2g
Sugars: 21.1g
Protein: 2.2g
Vitamins A & C, iron, and calcium
Smoothies are great for breakfast or an afternoon treat. The addition of orange blossom water adds a sweet floral fragrance to the tartness of the rhubarb. Toasting the nuts will add a full bodied flavor to the smoothie.
Ingredients
2 tablespoons roasted hazelnuts, pecans, or walnuts; finely chopped
1/2 cup rhubarb, chopped
1/2 cup raspberries
1 cup Greek yogurt
1 to 2 tablespoons Brown rice syrup or honey
1/4 teaspoon orange blossom water
Orange zest
1/4 cup fresh orange juice
4 ice cubes
Directions
Preheat oven to 3500
Place nuts in a small baking dish. Bake in oven for 10 to 12 minutes. Nuts will become lightly browned and have a nutty aroma.
Put rhubarb, raspberries, and yogurt in a blender; blend well. Drizzle in brown rice syrup or honey; blend. Add orange blossom water and ice; blend.
Pour into glass. Garnish with chopped nuts.
Prep time: 10 minutes
Makes: 1 serving
Nutrition Data:
Serving size 207g
Calories: 128
Total fat: 0.6g
Carbohydrates: 32.1g
Cholesterol: 0mg
Sodium: 19mg
Dietary fiber: 5.2g
Sugars: 21.1g
Protein: 2.2g
Vitamins A & C, iron, and calcium
Sunday, May 1, 2011
Sweet or Savory Crepes
The word crepe is French for “pancake” and originates from creper, meaning to “crisp.” They are a thin pancake and scrumptious when filled with a variety of savory or sweet fillings.
Ingredients
1/2 cup buckwheat flour *
1/2 cup sorghum flour *
1 tablespoon coconut oil (can use other oil of choice)
1 1/4 cups coconut milk or milk of choice
2 teaspoons arrowroot or 2 teaspoons tapioca starch
Olive oil, for pan
Directions:
Place the buckwheat flour and rice flour in a bowl. Make a 'well' in the centre of the flour.
Add the coconut oil and a little of the milk, beating well with a wooden spoon. Gradually beat in the remaining milk, drawing the flour in from the sides to make a smooth batter.
Heat a little oil in a 7 inch non-stick frying pan. Pour in just enough batter to coat the base of the pan thinly. Swirl the pan to spread the mixture thinly across the base of the pan. Cook until golden brown, flip and cook the other side.
Place cooked crepes on a plate and place parchment paper between each crepe (prevents crepes from sticking together).
Prep Time: 5 mins plus cooking time
Serves: 4 (makes 8 crepes)
Nutritional Information
Serving size: 4
Calories: 196.4
Total fat: 5.6g
Cholesterol: 0mg
Potassium: 196.6mg
Magnesium: 63.7mg
Total Carbohydrates: 31.3g
Fiber: 3.0g
Sugars: 0.8g
Protein: 6.5g
*Buckwheat is gluten-free and is a grass (not actually wheat.) Buckwheat is in higher in protein than most gf flours and a good source of amino acids (body’s building blocks).
*Sorghum flour is high in insoluble fibers (moves bulk through intestines, controls and maintains the pH (acidity) in the gut) metabolizes slowly (appealing to diabetics), works well with other gluten free flours. Sorghum flour is rich in protein, calcium, iron, potassium, and dietary fiber (helps improve digestion health; maintains regularity).
Ingredients
1/2 cup buckwheat flour *
1/2 cup sorghum flour *
1 tablespoon coconut oil (can use other oil of choice)
1 1/4 cups coconut milk or milk of choice
2 teaspoons arrowroot or 2 teaspoons tapioca starch
Olive oil, for pan
Directions:
Place the buckwheat flour and rice flour in a bowl. Make a 'well' in the centre of the flour.
Add the coconut oil and a little of the milk, beating well with a wooden spoon. Gradually beat in the remaining milk, drawing the flour in from the sides to make a smooth batter.
Heat a little oil in a 7 inch non-stick frying pan. Pour in just enough batter to coat the base of the pan thinly. Swirl the pan to spread the mixture thinly across the base of the pan. Cook until golden brown, flip and cook the other side.
Place cooked crepes on a plate and place parchment paper between each crepe (prevents crepes from sticking together).
Prep Time: 5 mins plus cooking time
Serves: 4 (makes 8 crepes)
Nutritional Information
Serving size: 4
Calories: 196.4
Total fat: 5.6g
Cholesterol: 0mg
Potassium: 196.6mg
Magnesium: 63.7mg
Total Carbohydrates: 31.3g
Fiber: 3.0g
Sugars: 0.8g
Protein: 6.5g
*Buckwheat is gluten-free and is a grass (not actually wheat.) Buckwheat is in higher in protein than most gf flours and a good source of amino acids (body’s building blocks).
*Sorghum flour is high in insoluble fibers (moves bulk through intestines, controls and maintains the pH (acidity) in the gut) metabolizes slowly (appealing to diabetics), works well with other gluten free flours. Sorghum flour is rich in protein, calcium, iron, potassium, and dietary fiber (helps improve digestion health; maintains regularity).
Saturday, April 30, 2011
Black Bean Dip
Black Bean Dip
The Lain influenced ingredients enhances this hummus for a distinguished appetizer. Serve with fresh chips or fill a tortilla with hummus and cheese for a quesadilla.
Ingredients
1/2 cup pumpkin seeds
1 garlic clove, peeled
1/4 cup onion, finely chopped
1/2 teaspoon dried cumin
1/4 teaspoon crushed red pepper, optional
1/2 teaspoon sea salt
1 (15 ounce) can black beans, drained, rinsed
1/4 cup olive oil
1 to 2 tablespoons lime juice
1/2 cup cilantro, finely chopped
Directions
Heat an 8-inch pan over medium heat. Add pumpkin seeds and stir frequently. The pumpkin seeds will begin to turn a golden brown, release their aroma, and pop when finished.
Place garlic in food processor; process until minced. Add onion, cumin, red pepper, and salt; blend. Add black beans and toasted pumpkin seeds; process to a smooth puree.
With processor running slowing add olive oil in a steady stream through the chute. Process the mixture until blended and thick; 1 to 2 minutes.
Spoon mixture into a serving bowl; garnish with cilantro. Serve with chips and/or vegetables.
Prep time: 20 minutes
Makes: 1 cup
The Lain influenced ingredients enhances this hummus for a distinguished appetizer. Serve with fresh chips or fill a tortilla with hummus and cheese for a quesadilla.
Ingredients
1/2 cup pumpkin seeds
1 garlic clove, peeled
1/4 cup onion, finely chopped
1/2 teaspoon dried cumin
1/4 teaspoon crushed red pepper, optional
1/2 teaspoon sea salt
1 (15 ounce) can black beans, drained, rinsed
1/4 cup olive oil
1 to 2 tablespoons lime juice
1/2 cup cilantro, finely chopped
Directions
Heat an 8-inch pan over medium heat. Add pumpkin seeds and stir frequently. The pumpkin seeds will begin to turn a golden brown, release their aroma, and pop when finished.
Place garlic in food processor; process until minced. Add onion, cumin, red pepper, and salt; blend. Add black beans and toasted pumpkin seeds; process to a smooth puree.
With processor running slowing add olive oil in a steady stream through the chute. Process the mixture until blended and thick; 1 to 2 minutes.
Spoon mixture into a serving bowl; garnish with cilantro. Serve with chips and/or vegetables.
Prep time: 20 minutes
Makes: 1 cup
Tuesday, April 26, 2011
Chicken and Spring Vegetable Quesadillas
Chicken and Spring Vegetable Quesadillas
A great recipe to use leftover chicken and local seasonal spring vegetables.
8 asparagus spears, cut into 1/2 pieces
1 tablespoon olive oil
8 ounces roasted chicken, shredded
1/2 cup onion, diced
1/2 cup red peppers, sliced thin
1/2 cup kale, collards, or spinach
4 gluten free corn tortillas
1/4 cup Cheddar cheese or Dayia Cheddar cheese
1 avocado, sliced
1 jar salsa
Preheat oven to 375 degrees
Place asparagus and olive oil in a bowl; toss to cover asparagus with olive oil. Place asparagus on baking sheet and put in oven. Roast for 5 minutes.
In another bowl add chicken, onion, peppers, and greens; mix to combine. Add roasted asparagus.
Heat a large plan; add olive oil. Place two tortillas in the heated pan and place half of the vegetable/chicken mixture on each tortilla. Spread mixture to cover entire tortilla. Sprinkle with cheese; cover with another tortilla. Cook about 3 minutes on each side; brown on each side.
Remove tortillas from pan; cut into 4 wedges. Garnish with avocado slices and salsa.
Nutrition Facts:
352 calories (4 slices)
26g protein
13g fat
32g carbs
62g cholesterol
605g sodium
4g fiber
1g sugar
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