Showing posts with label gluten free. Show all posts
Showing posts with label gluten free. Show all posts

Monday, September 14, 2015

School lunch ideas

Back to school is in full swing! Here are a few ideas of what things to pack that are fun, easy to eat but also healthy.

Gluten-Free banana bread
Grapes on skewers
Sliced baby cucumbers
Hard boiled egg.
Brown rice cake with peanut butter and pumpkin seeds
Sliced carrots
Fresh Strawberries
Applesauce squeeze (no added sugar)

Ants on a log
Sweet potato chips (no added sugar)
Turkey lunch meat with no nitrates
Fresh grapes and blueberries


Thursday, September 10, 2015

School lunch ideas

Back to school! An exciting time that can also be a bit daunting with establishing new routines, figuring out where to go and when to be there and getting homework done. Don't forget about lunch! A healthy lunch is an important prep to help you child do their best in each class. 

All lunches are clean eating, gluten-free, dairy free and refined sugar free. What are you packing for lunch?

Aidells brand Apple Chicken Sausage, leftover from the grill and skewered with apple chunks.
Baby carrots
Peas (from frozen)

Leftover roasted potatoes
Broiled lamb cubes
Leftover steamed broccoli with olive oil and salt
Homemade ketchup 
Nitrate free turkey lunch meat
Fresh veggies
Gluten free crackers
Hummus

Friday, August 21, 2015

{Recipe ReDux} Back to the Dinner Table: Mustard Lime Chicken

After the hustle and bustle of the holiday/vacation season, August is the time many families get ‘back to routine.’ Show us your favorite recipe to help families get ‘back to the dinner table.’ It might be a favorite family recipe from your childhood that you’ve ReDuxed; or maybe it’s your family’s current favorite. Let’s all gather back at the table!

My life has been really wonderful lately and super swamped! My husband and I just closed on our first home last week and have been busy little bees making it our own. Needless to say we have been very busy these past few days. We have a short window of time to do as many projects as possible before we move in next weekend. Wish us luck!





Our biggest project has been tearing up carpets and installing our own hardwood floors. They're pretty cool actually; the pieces link together like puzzle pieces and make it pretty simple to do on your own. We have finished my future office and will tackle the bedrooms and hall over the next week. That plus painting, ordering furniture, updating a bathroom, getting a new garage door. Whew.

It is a challenge to prioritize cooking when juggling a new job and a new house with a mile-long task lists and to be honest, some days have been better than others. I really enjoyed this chicken recipe because it was really flavorful, really easy and is something that could be assembled in a bag to marinate the night before.

Don't feel pressure to cook more than you have to. This dish is really great with some veggies and dip. 



Mustard Lime Chicken

  • 2 pounds of chicken, cubed, or just use chicken tenders and call it a day
  • 2 limes, juiced
  • 1/3 cup dijon mustard
  • 2 tablespoons olive oil
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 teaspoon honey
  • 1/4 cup almond meal
  1. Place chicken cubes/tenders in a large ziplock bag. Add mustard, olive oil, salt, pepper and honey. Toss to coat well.
  2. Place in fridge for at least 15 minutes to let the flavors marry, but overnight is a great option to prep ahead!
  3. When ready to cook, preheat oven to 350. Line a baking sheet with parchment paper and place chicken on top, evenly spaced. Sprinkle almond meal on top and bake for 20-30 minutes or until chicken is thoroughly cooked. 


Friday, August 14, 2015

Chocolate Brownie Cake

It is funny how often folks ask about my sweet-eating habits as soon as they find out that I am a Registered Dietitian. Of course I eat treats once in a while - just not all the time :)

For my new job at Brain Balance, I have been experimenting with gluten-free, dairy free baking that uses honey or maple syrup for sweetness. I thought that this cake turned out great! It was great as is with my afternoon cup of coffee but I also think it would be nice with some chocolate ganache on top - your pick!

Chocolate Brownie Cake
  • 1 cup peanut butter
  • 1 1/2 cup grated zucchini
  • 1/3 cup raw honey
  • 1 egg
  • 1 tsp vanilla
  • 1 tsp baking soda
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/2 bar baking chocolate
  • 1/2 cup unsweetened cocoa
  1. Preheat oven to 350.
  2. Spray a round or square pan with non-stick spray.
  3. Mix all ingredients and spread into prepared pan.
  4. Bake for 30 minutes or until toothpick comes out clean.

Thursday, February 19, 2015

Roasted Broccoli with Lemon Tahini Sauce

I love steamed broccoli. It was a common veggie at the dinner table of my youth. These days, I love mixing it up! Last night I made roasted broccoli with a lemon tahini sauce.

Tahini is like peanut butter except it is ground sesame seeds instead of peanuts. It has an earthy, nutty delicious flavor. While most folks think of hummus, tahini is delicious in many other dishes as well!

Roasted Broccoli with Lemon Tahini Sauce
  • Non-stick spray
  • 1-2 pounds of fresh broccoli
  • 2 tablespoons olive oil
  • salt and pepper, to taste
  • 1/4 cup tahini
  • 1 large (or two small) lemon, juiced
  • 1/4 teaspoon garlic powder
  • 2-3 tablespoons water
  • salt and pepper 
Optional: whole sesame seeds and/or crushed red pepper to garnish
  1. Preheat oven to 450 degrees and spray a large baking sheet with non-stick spray (or line with parchment paper). 
  2. Wash the broccoli in cold water and remove any leaves and trim off any dry ends. Cut into large florets and place on the prepared baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Toss to coat. 
  3. Bake for 8 minutes. Remove tray from oven and turn broccoli florets over. Return to the oven and bake 8-10 minutes more, or until broccoli is browned and fork tender. 
  4. While broccoli is roasting, mix tahini, lemon juice, garlic, salt and pepper. Add water until mixture is thin enough to drizzle. 
  5. When broccoli is roasted, drizzle with the tahini sauce and garnish with sesame seeds and/or crushed red pepper, if desired.
My husband and I served this as a side dish to some Aidells chicken sausages and spaghetti squash. We microwaved the spaghetti and tossed with a bit of butter, salt and pepper. The sausages just took a few minutes to brown
in our favorite cast iron skillet!

Tuesday, January 27, 2015

Cheddar Broccoli Bites

I received free samples of Cabot Cheese mentioned in this post. By posting this recipe I am entering a recipe challenge sponsored by Cabot Creamery and am eligible to win prizes. 
I was not additionally compensated for my time.

These Broccoli Bites are the perfect hearty appetizer for every party goer tired of raw veggies and dip. The Broccoli Bites are crunchy, nutty and have a surprise center - a cube of delicious Cabot cheddar!

Bake these bites for your next party, game day or as an entree for your next veggie-focused dinner. I'm more of a board game player than sports team watcher, but I am sure that these bites are applicable at all party types. And better yet, they're loved by vegetarians and meat eaters alike!

Cheddar Broccoli Bites
  • 4 cups broccoli florets
  • 1 cup raw almonds
  • 1/4 cup Parmesan cheese, grated
  • 2 cloves garlic, minced
  • 2 tablespoons pesto
  • 4 ounces Cabot cheddar cheese, cut into 16 even cubes
  • 2 large eggs
  1. Preheat oven to 350 degrees. Line baking sheet with parchment (VIP!)
  2. Steam broccoli florets for 10 minutes or until vibrant green and tender. 
  3. Pulse almonds in food processor until finely ground. Transfer to a large mixing bowl. 
  4. Pulse steamed broccoli in food processor until chopped. Add to bowl of almonds and add Parmesan, pesto and eggs. Season with salt and pepper if you wish. 
  5. Grab a golfball-sized scoop of the broccoli mixture and form it around one cube of cheddar, squeezing tightly to ensure broccoli mixture holds shape. Place on prepared baking sheet and continue with the remaining broccoli bites. 
  6. Bake for 20-25 minutes or until golden brown and crunchy. 
  7. Serve plain, or dipped in your favorite warmed spaghetti sauce. 


Monday, June 17, 2013

Dinner in a flash: Taj Mahal stuffed sweet potatoes

Most Americans aren't getting enough veggies. In particular, there is a gap in those orange veggies that are loaded with vitamin A (often in the form of beta carotene). This is a delicious recipe that is meatless and gluten free. Basically awesome for everyone.

Don't be afraid of the fat - our bodies need fat and it is how we absorb some of our nutrients, like vitamin A!

Taj Mahal Stuffed Sweet Potatoes
Serves 2
  • 2 baked sweet potatoes
  • 1 carrot, diced
  • 1 small onion, diced
  • 1/2 cup frozen peas
  • 1 tablespoon butter or oil
  • 1 teaspoon minced garlic
  • 1 teaspoon minced ginger
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon cumin
  • 2 tablespoons milk or half and half, or your preferred milk
  1. Cook sweet potatoes. This can be accomplished in the microwave in about ten minutes, in a 350 oven for about an hour or in your slow cooker, on low, while you're at work. Your call.
  2. Warm a skillet over medium heat and melt butter. Add onions, carrots, spices and cook 5-10 minutes or until soft. Add peas and cook until they're heated through. 
  3. While veggies are cooking, slice potatoes in half and scoop out most of the middle, leaving enough that the potato can still hold its own shape. Put the scooped out part in a bowl, add milk, and mash with a spoon.
  4. When the veggies are ready, add them to the bowl of mashed potato and stir until evenly distributed. Divide the mixture between the sweet potato halves and serve.
This recipe was inspired by Eats Well With Others

Monday, April 15, 2013

Dinner in a flash: Eggplant mini pizzas

Carbohydrates are not the enemy - indeed, we need carbohydrates to fuel our muscles, red blood cells and our brains. However, it is pretty common to go overboard on the carbs. Pizza, and most things pizza flavored (pizza hummus, anyone?) are delicious. Here is a twist on pizza that uses eggplant as the crust. This increases the vegetable content in the meal and lowers total calories. Everyone can top their pizza with their favorite toppings and as an added bonus, this is gluten free for those needing to skip the wheat.

Eggplant Mini Pizzas

  • 1 large eggplant
  • low-sodium pizza sauce (or tomato sauce)
  • olive oil
  • crushed garlic
  • oregano
  • shredded mozzarella cheese
  • Parmesan
  • your favorite pizza toppings
  1. Preheat oven (or toaster oven) to 425 degrees. Line a cookie sheet with parchment paper or foil.
  2. Slice eggplant into 1/2 inch slices. Keep this skin; it is loaded with fiber and other lovely nutrients.
  3. Place slices on cookie sheet and brush both sides with olive oil. Add a bit of crushed garlic and dried oregano for a flavor boost. 
  4. Bake in oven for 8-12 minutes total, flipping eggplant half-way through. The eggplant should be soft when poked with a fork and lightly browned. 
  5. Remove pan from the oven and top with tomato sauce, cheese and your favorite toppings. Pop back into the oven and bake until cheese is melted and bubbly.
Kids in the kitchen? Remove parchment paper from the pan and keep hot pan away from little fingers. Slide parchment paper back onto the pan to go back into the oven after mini pizzas are ready. 
Seasoned with garlic and oregano!
Reader poll: What are your favorite pizza toppings?

Wednesday, December 19, 2012

Dinner in a flash: Enchilada Lasagna

Enchilada Lasagna. This was one of those dinner creations that came together with a bunch of hodge podge ingredients, trying to make something delicious with what was on hand and also using up a pack of corn tortillas that had been hanging around in my freezer for a few decades.

I love Latin food, but I think we can all agree that this is nothing authentic. Letting that go, we can be very flexible with the vegetables included here. I think that summer squash would be tasty, as would some leafy greens such as kale or spinach. Use what you have and pack those veggies in!

  • 1 tablespoon canola or olive oil
  • 1 green bell pepper, seeded and diced
  • 1 jalapeno, seeded and diced (optional)
  • 1 small onion, diced
  • 2 carrots, shredded
  • 1 16-oz can fat free refried beans - I used black beans, pinto would also be delicious
  • 12-15 small corn tortillas
  • 2-4 tablespoons taco seasoning
  • 16 ounces salsa
  • 4 ounces shredded cheddar cheese
  • Guacamole, for garnish
  1. Preheat oven to 350 degrees. 
  2. Warm saute pan over medium high heat and add oil. Cook vegetables for a few minutes or until softened. Add beans and taco seasons and heat until bubbly; stir to prevent sticking. 
  3. In the bottom of an 8 or 9 in square pan pour half of salsa and spread evenly over the bottom. 
  4. Using whole and half tortillas, make a layer on top of the salsa. It helps to pretend you're playing Tetris. Spread 1/3 of bean mixture on top. Repeat with tortillas and beans three more times, ending on tortillas. 
  5. Pour remaining salsa on top tortilla. Sprinkle cheese on top and pop the pan into your oven.
  6. Bake for 30-40 minutes or until bubbly and hot. Let rest for a few minutes and then cut into wedges. Garnish with guacamole.



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Wednesday, December 12, 2012

Sweet Treats: Whole Grain Maple Oat Scones

It is kind of strange how often folks hear that I'm a dietitian and immediately get a look of guilt or fear, as though they have suddenly been arrested by the food police.  Far from it. I became a dietitian because I like to eat. We do feel better when we eat well, but everyone enjoys a good treat now and again. I found this great recipe that I adapted from Eggs On Sunday for a weekend treat. The original recipe said that it made 8 scones. Since scones are all about the butter texture and flavor, I didn't actually want to mess with fat lowering substitutions. Instead, I focused on portion control and made 16 instead. They were still quite large and satisfying. Very crumbly and delicious. 

These scones are made only with whole grain oats and so are gluten free. I do not need to choose gluten free, and so when I was rolling out the scones, I used wheat flour. If you do need to avoid gluten, grind up some extra oat flour and set it aside.


Whole Grain Maple Oat Scones
  • 3 1/3 cup old-fashioned rolled oats (not quick-cooking), divided
  • 1 tbsp baking powder
  • 3/4 tsp baking soda
  • 1 tsp cinnamon
  • 1/2 tsp salt
  • 1/4 cup brown sugar
  • 8 tbsp (1 stick) cold unsalted butter, cut into pieces
  • 2/3 cup milk
  • 1 tablespoon lemon juice
  • 2 tablespoons maple syrup
For garnish:
  • 1 tbsp milk
  • 1 tbsp maple syrup
  • 2 tbsp oats
  1. Preheat oven to 400 degrees and line a cookie sheet with parchment paper.
  2. Add lemon juice to milk and set aside. If you have buttermilk, feel free to use that, I never do so I use this mixture as a substitute.
  3. Place 2 cups of oats into food processor and grind until fine powder - you should have 1 1/3 cups oat flour. If you don't have a food processor, you'll need to buy oat flour. Use 1 1/3 cups. If you need to avoid gluten, grind some extra oats into flour and set aside for when you roll out the dough.
  4. Add remaining 1 1/3 cups oats, brown sugar, cinnamon, baking powder and baking soda.  and pulse food processor a few times. Having the more coarsely ground oats gives the scones great texture.
  5. Add butter pieces and pulse a few more time to chop butter.
  6. Add milk and maple syrup and run food processor until dough is mixed. It will be sticky.
  7. Place half of dough onto a board and roll into a circle. Use flour to prevent sticking. Use a sharp knife to cut into 8 wedges and place wedges onto a cookie sheet lined with parchment paper. Repeat with other half of dough.
  8. Mix milk and maple syrup and brush tops of scones using a pastry brush. Or, soak a paper towel or clean napkin. Sprinkle with a few more oats for flair and pop into the oven. bake for about 12-15 minutes or until browned on the edges and puffed up.
Note: I store baked goods in a pot to minimize use of plastic wrap.
Gather your ingredients
Action shot! Grinding the oats into flour
The course meal of ground oats, with the sugar and cinnamon added.
Add cold butter


Half of the dough, ready to roll out

Cut into cute wedges

Brush top with mixture of milk and maple syrup

Sprinkle with oats and pop into the oven
Ready to eat! Enjoy :)

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Monday, September 24, 2012

Black bean and corn veggie burgers

My sister has been raving about this burger recipe and she and her boyfriend (neither of whom are vegetarian) make it often. It is filling and satisfying. I made is for a few friends and it got rave reviews. The original recipe is adapted from from Eat Live Run but I tweaked it to make it my own. 

Black bean and corn super veggie burgers
Makes 8-10 burgers
  • 2 cans black beans, drained and rinsed
  • 2 tablespoons ground flax seeds  mixed with  6 tablespoons water (or substitute two whole eggs)
  • 1 jalapeno, seeded and roughly chopped
  • 1 small onion, roughly chopped
  • 1 tablespoon tomato paste
  • 1/2 cup breadcrumbs (or substitute 1/2 cooked rice for gluten-free option)
  • 2 teaspoons cumin
  • 1 teaspoon salt
  • 1/2 cup corn (fresh or frozen and defrosted)
  • avocado, cheddar cheese and BBQ sauce, for topping
  • olive oil (or canola oil)  for frying burgers
  1. Place jalapeno and onion in a food processor (or high speed blender) and mince finely.
  2. Add one can of beans to the jalapeno/garlic mixture and pulse to combine. Add cumin and salt and pulse until mixture resembles chunky black bean dip.
  3. In a large bowl, mix together the ground flax and water. Let sit for five minutes.
  4. To the large bowl, add the mixture from the food processor and stir in the bread crumbs, tomato paste, corn and remaining black beans.
  5. Heat a little olive oil in a skillet on medium high heat. Form black bean mixture into patties and fry for about 4 minutes per side, until golden and crusty brown.
  6. Serve burgers with avocado slices, cheddar and BBQ.

Use food processor to quickly mince onion and jalapeno
Add one can of black beans and seasonings and pulse food processor
Pulse food processor until black beans are blended, but not quite smooth
In a large mixing bowl, mix ground flax with water and let sit five minutes. Add pureed black bean mixture, whole black beans, bread crumbs and corn and mix well.
Form into patties and cook 4-5 minutes per side
Serve with cheddar, avocado and BBQ (or ketchup, or hot sauce) - I had this salad on the side. Yum!


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Tuesday, September 4, 2012

Splendid salads: Warm beet salad with goat cheese

My sweet sister shared this lovely salad recipe with me and I am passing on the deliciousness to you. This works better for dinner at home as part of the charm is having the contrast of the warm beets with the cool baby greens and goat cheese. It would still be good cold, just not quite as excellent.

Warm beet salad with goat cheese
  • 1 medium beet, cooked and sliced (or canned beets if making in the winter)
  • 1 tablespoon olive oil
  • 1/2 cup sliced onion (about 1 small onion)
  • 1 clove garlic
  • 1 small tomato, diced (or a handful of baby tomatoes, sliced in half)
  • 1/4 cup kalamata olives, sliced in half
  • 2 tablespoons goat cheese
  • drizzle of balsamic vinegar
  • black pepper, to taste
  1. Steam, roast or boil your beet until tender. Put under cold water until cool enough to handle and rub off skin. Slice or dice as desired. Or, drain and rinse from a can (look for low-sodium)
  2. While beet is cooking, warm skillet over medium-high heat and add olive oil, onions and garlic. Saute until onions begin to become translucent, about 5 minutes. 
  3. Add diced tomato and olives and cook until onions are tender. Add beets and warm through.
  4. Prepare your place with a good bed of baby greens. Top with warm vegetables and drizzle on a bit of vinegar. Top with your lovely cheese and admire your handiwork. Grab a few whole grain crackers or a slice of toasty bread and dig in!
This is definitely a dish you'll want to use a cloth napkin with; who needs stains on their pants?






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Thursday, August 16, 2012

Scrumptious soups: Curried carrot soup

I love carrots; I really do!

This simple soup really lets the carrots shine as there are very few ingredients.

For more complex and developed flavor, I like to first roast the carrots. If you don't feel like fussing with roasting the carrots, don't worry about it; the soup will be brighter flavored, and that is just fine too!

The proportions are really flexible; if you're cooking for yourself or a smaller group, use fewer carrots. If you're feeding a crowd, keep chopping!

Curried Carrot Soup

  • 6 large carrots (or more, or less)
  • Low-sodium vegetable stock, low-sodium chicken stock or water
  • 2-3 cloves of garlic, minced
  • 1 teaspoon curry powder (or more, or less)
  • 2-3 tablespoons olive oil
  • freshly ground black pepper
  • dash of hot sauce or pinch or crushed red pepper flakes
 
  1. Roast carrots; directions found here
  2. Place carrots in sauce pan or stock pot and barely cover with stock or water. Add garlic and pepper. Cover, and simmer until carrots are very tender. 
  3. Add olive oil, hot sauce and puree using an immersion blender (also called a stick blender). Or, blend in batches using a blender (be careful not to burn yourself on the steam; remove small insert from the lid to allow steam to escape and cover with a clean kitchen towel). A food processor isn't a good choice for pureeing soups because thin liquids may leak out the top and burn you; some close with a rubber gasket, but most do not. If you don't have any fun kitchen toys, use a potato masher to smooth out the soup a bit and call it rustic :)
  4. Taste your seasoning and add a little of this or a little of that as needed. 
 
Nutrition note: This soup would be really easy to do without the oil. So, why do I add it anyway? Our nutrients in our food (vitamins, minerals, phytochemicals) are either water soluble or fat soluble. Carrots are an excellent source of beta-carotene and is fat soluble. If you didn't add a touch of healthy fats, you would be missing out on this nutritional powerhouse because you body couldn't absorb it! This is the same thinking behind the recommendation to have a healthy fat on salads; whether it is a small bit of avocado, some nuts or seeds or a drizzle olive oil, you want something to help your body absorb all the good stuff. The trick is to keep the portion reasonable; 1/4 avocado per person, 1/4 cup of nuts or a tablespoon of oil.

Wash and chop your carrots; no need to peel

Roast them to develop flavor
Barely cover with stock or water and add garlic
Add seasonings and puree until smooth; add more water or stock if too thick


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