Sunday, December 9, 2018

Gluten Free Pancake Recipes with a Red and Green Holiday Twist

I love recipes with variations, as you can tell. Recipes that are a blank canvas that can be made into the masterpiece of the day based upon what is fresh, my cravings, or a holiday theme.

This weekend I made two of my pancake recipes ... Holiday Style! I added red and green garnishes to create a festive plate.

Try these this holiday season to capture the holiday mood!
I modified my Gluten Free High Protein Pancake Recipe to simplify it. I made a 1:1 ratio of bananas to eggs and created my pancakes. I topped them with organic red raspberries, green pepitas, and walnuts. Pictured above/below is 2 eggs/2 bananas.

I made my Sunday Pancake Breakfast Recipe with a festive holiday color palette. I added fresh pomegranate seeds (red), pepitas (green), and walnuts.

My husband likes to sprinkle honey on his pancakes, I like to drizzle Sunbutter on mine.

Saturday, December 1, 2018

Reduce Food Waste

Did you know that more than 30% of all of the food grown in the USA is wasted? 

One Solution: Promote Produce's Taste and Nutrient Value, Not the Look

We can LITERALLY make applesauce out of apples or jam out of irregularly shaped strawberries. In February of 2018 NPR had a story about a Netflix Chef named David Chang whose show Ugly Delicious teaches people how to turn ugly produce into culinary delights.

I make applesauce/fruit sauce out of imperfect fruit. My peach sauce recipe is attached here.  I make chia jam out of imperfect fruit too. My berry chia jam recipe is attached here.

In August of 2018 Forbes published an article by Andria Cheng which looks into the issue of retailers throwing away food because it does not "look" good.

People need to celebrate food for its nutrients and flavor. Picture perfect produce can be used on a fruit or vegetable platter. Produce that is misshapen can be used as ingredients in dishes which bring out the flavor and nutrients rather than the appearance of the product. Celebrate nature and its variety.

Plant a garden or cultivate a plant depending on the space you have. You can teach your children, neighbors, or coworkers about how great the food is when you share with them what you grow, even if it is not picture perfect. Start with your circle of influence. Convince them and they will begin to spread the message.

For more information visit Delicious Living

Cauliflower Soup

On my first trip to Europe I was served soup to start each lunch or dinner. The weather was cold and the warm broth was not only tasty but also comforting. Since that experience I have started to make sure to have soup on hand when the weather turns chilly. Soup is a satisfying comfort food that can be a main dish, side dish, or an appetizer depending on the recipe and your level of hunger.

Cauliflower soup is easy to make


To make a pot of cauliflower soup all you need to add the following ingredients to a soup pot:
  • 2 cups water
  • 1 stalk celery- diced
  • 1 large onion - diced
  • 1 medium head cauliflower - diced

Cover the pot and bring to a boil. Once the water begins to boil, reduce heat to medium and continue to cook for 10 minutes.

NOTE: I let my soup cool enough to blend in my VITAMIX. (I have found that if I add it right away the VITAMIX stalls.) An immersion blender can be used right away if time is of the essence. 


Gather the following ingredients:
  • 2 TBSP flour - I use gluten free flour (Bob's Red Mill 1-1)
  • 2 TBSP butter or vegan alternative
  • 1 cup broth - I use low sodium vegetable broth
  • 1/2 cup milk of choice - I use almond milk

Remove the ingredients from the pot and blend in VitaMix.
Melt the butter in the pot then add the flour and mix until thickened.
Add the broth and stir until combined/flour dissolves and rolling bubbles begin to form.
Add soup mixture to rue and stir to combine.
Add milk and stir

Serve ... garnish with salt, pepper, nutmeg to taste
Options: add seeds or bread crumbs ( I use gluten free) to the top for additional texture 

Cauliflower soup does not take much time

You can complete the dish in less than 30 minutes ...  or more ...  if you wait to let the mixture cool. 

This recipe is versatile

I use this recipe for Broccoli Soup too!

No Waste

It is important to make the soup without WASTE. If your cauliflower head has green leaves still attached, remove the leaves and use them in another dish like a stir fry.

Saturday, November 24, 2018

Carrot Soup

Carrot soup is easy to make! 

It is a satisfying side dish or meal itself! 

Soups are a staple in our home when the weather begins to get cold. a warm soup is satisfying, calming, comforting, and nourishing. Serve the soup as a side dish or as a meal. It goes well with a sandwich, panisse, or cheese and crackers.

Why Carrots? 

Carrots are considered one of the world's healthiest foods. Including carrots in your diet provides you with beta-carotene, fiber, vitamin K, potassium, and antioxidants. Try to pick carrots that are firm, smooth, straight, and bright in color. (Do not throw away the stems ... they can be used in other dishes!) To keep the nutrients in your carrots after purchase and before cooking, store in the refrigerator in a plastic bag to hold in moisture. 



2 lbs carrots
1 large onion - I like to use Vidalia
1/4 cup butter
1 tbsp tarragon ... extra for garnish when serving
4 cups broth - I use low salt vegetable broth


  • Dice the onion and carrots
  • Add diced onion to a pot with the butter
  • Sautee until the onions are translucent (2-5 minutes depending on size of cut)
  • Add carrots and tarragon ,reduce heat, and cover.  Stir after 5 minutes. 
  • After 10 minutes with the carrots in the pot, add the broth and bring to a boil. Once a boil is achieved, reduce heat and cook until the carrots are soft (about 10 minutes). 
  • Use an immersion blender to puree or wait till the soup cools enough to add to the VitaMix to puree.


Sprinkle tarragon on top or sprinkle pepitas, black pepper, gluten free bread crumbs, or sesame seeds

Saturday, November 17, 2018

Gluten Free Holiday Meal ... Surprising Sources of Gluten

If you are new to a GLUTEN FREE DIET or are welcoming someone into your house to share a meal and need to figure out what is gluten free that you can prepare, this list will provide you with some ideas of what to avoid. The dictionary defines gluten as a substance present in cereal grains, especially wheat, that is responsible for the elastic texture of dough. A mixture of two proteins, it causes illness in people with Celiac Disease. I will help you gain more specificity about what to avoid. For me, eating gluten free is about what I CAN eat; it is not about what I cannot.

When I first started eating a gluten free diet the choices were limited, many were packed with sugar, and the prices were very high. Today, there are more choices, products are more nutritious, and the prices have moderated. 

Yes, you CAN have Thanksgiving without gluten!

Surprising Places Gluten is Hiding:

  1. Licorice - read the label. Some brands use wheat flour for the consistency.
  2. Flavored Potato Chips - wheat starch may be a part of the flavoring to bind the flavors to the chip. A potato chip is gluten free, until this process. 
  3. Worchestershire Sauce - often contains malt vinegar which is made from barley. Ask your server in a restaurant to make sure the Caesar Salad is OK for you. At home, use a product made from distilled white vinegar. 
  4. Sushi - the sushi itself is gluten free. The soy sauce is not. Make sure yours is not made with soy, or a gluten free soy is used. 
  5. Miso - May be made with barley, rice, or beans. Check labels to make sure you purchase a product made with rice or beans. 
  6. Seasoning Mixes - As mentioned above with the potato chips, many seasonings include wheat so you need to read the label. NOT ALL seasoning mixes have gluten, but all are worth the read. 
  7. Deli Meats - some contain fillers and flavorings with wheat. Read the labels to make sure you are getting a product you can eat. Many store clearly label the gluten free products on the shelf.
  8. Salad Dressings - many use wheat or barley to create a thick consistency. Check the labels. You can always use oil and vinegar!
  9. Sausage, Meatballs, Burgers - many pre-made meat products contain fillers to "stretch the dollar" and help increase profit. Read the labels and ask servers in a restaurant. At home, you can control the fillers used to "stretch your dollar" and use gluten free bread crumbs, gluten free oats, or ground flx seeds. 
  10. Rice Mixes - rice is gluten free but many packaged or restaurant prepared rice mixes contain pasta. Read labels and ask servers!
  11. Medicines - many medicines include gluten in the formulation. Read labels, check with a pharmacist, or contact the manufacturer. 
  12. Personal Care Products - read the labels to avoid exposure to gluten. 

What are Common Sources of Gluten?

You can do a search online and find lists and lists. People have even created extensive lists of safe candy for holidays. Some of the most common include:
  • Wheat ... cracked wheat...wheat starch...wheat bran
  • Barley
  • Bulger
  • Rye
  • Couscous
  • Faro
  • Einkorn
  • Kamut
  • Matzo
  • Semolina
  • Spelt

For more information read 10 Surprising Gluten Containing Foods at Delicious Living.

Tuesday, November 13, 2018

Beet Powder ... ADD THE RED

I love beets. I love to prepare beets boiled and roasted. I love to cook beet greens with balsamic and and olive oil.  I fell in love with borscht when I visited Poland 7 years ago. When I was introduced to BEET ROOT POWDER I was ALL IN!

Organifi Red and Nature's Truth make a great powder that can be turned into a beverage. Both products can be added to yogurt to kick start the most important meal of the day. I add 1 TSP of Beet root Powder to Greek Yogurt and fresh berries to start my day when I know I need an extra boost due to a busy, busy, morning. The vitamin boost helps me stay mentally clear and energized to tackle the important tasks I must handle each day.  I tend to "ADD THE RED" once or twice a week to my yogurt.

Formula ... It's as easy as 1-2-3
  1. Combine 1 TSP Beet Powder with 1 cup yogurt
  2. Add 1 cup berries ( prefer organic raspberries, strawberries, or pomegranate )
  3. Sprinkle with Pepitas, hemp seeds, or gluten free granola

Sunday, November 11, 2018

Food Trends for 2018 ... What Will 2019 Bring?

This time last year Delicious Living posted an article, Top 10 food trends for 2018 (as predicted by Whole Foods). As we look back on 2018 and look forward to 2019, what trends did you follow? What do you expect to trend in 2019?

Plant-based diets and dishes continue to dominate the food world, and now the tech industry has a seat at the table, too.

By using science to advance recipes and manipulate plant-based ingredients and proteins, these techniques are creating mind-bending alternatives like “bleeding” vegan burgers or sushi-grade “not-tuna” made from tomatoes. These new production techniques are also bringing some new varieties of nut milks and yogurts made from pili nuts, peas, bananas, macadamia nuts, and pecans.

Dairy-free indulgences like vegan frosting, brownies, ice cream, brioche and crème brûlée are getting so delicious, non-vegans won’t know the difference—or they might choose them anyway!

New technology is revolutionizing all things puffed, popped, dried and crisped. New methods of processing and combining ingredients have paved the way for popped cassava chips, puffed pasta bow ties, seaweed fava chips and puffed rice clusters. Good-old-fashioned chips also get an upgrade as part of the trend, with better-for-you bites like jicama, parsnip or Brussels sprout crisps.

I love Chickpea Pops by Squeaky Pops! They come in Cheddar Cheese and Apple Cinnamon flavors. Recipe linked here.

Tacos are shedding their shell for new kinds of wrappers and fillings too—think seaweed wrappers with poke filling. Classic tacos aren’t going anywhere, but greater attention to ingredients is upping their game. One end of the spectrum is hyper-authentic cooking with things like heirloom corn tortillas or classic barbacoa. And thanks to brands like Siete, there are grain-free options for paleo fans too.

Between nose-to-tail butchery and reducing food waste, a few forces are combining to inspire root-to-stem cooking, which makes use of the entire fruit or vegetable, including the stems or leaves that are less commonly eaten. Recipes like pickled watermelon rinds, beet-green pesto or broccoli-stem slaw have introduced consumers to new flavors and textures from old favorites.
Read my recipe for Beets and Balsamic on a Bed of Quinoa and Beet Green Patties.
LaCroix may have paved the way, but now there’s an entire booming category of sparkling beverages vying for your attention. Just don’t call them “soda.” These drinks are a far cry from their sugary predecessors. Flavored sparkling waters like plant-derived options from Sap! (made with maple and birch) and sparkling cold brew from Stumptown will are shaking up a fizzy fix. Shoppers are also toasting mocktail must-haves like Topo Chico and Whole Foods Market Lime Mint Elderflower Italian Sparkling Mineral Water. Cheers to the other kind of bubbly!

More is more when it comes to product labeling. We want to know the real story behind our food, and how that item made its way from the source to the store. GMO transparency is top-of-mind, but there are other important details such as Fair Trade certification, responsible production and animal welfare standards.

Zego Foods is a trend setter in the industry. They stand behind their commitment to transparency. They make small batches that are glyphosate tested and allergy tested. They WANT consumers to know they care about what goes into the products and they check each step of the way!

Middle Eastern culinary influences have made their way west for years, and 2018 will bring these tasty traditions into the mainstream. Things like hummus, pita and falafel were tasty entry points, but now consumers are ready to explore the deep traditions, regional nuances and classic ingredients of Middle Eastern cultures, with Persian, Israeli, Moroccan, Syrian and Lebanese influences rising to the top. Spices like harissa, cardamom and za’atar are hitting more menus, as well as dishes like shakshuka, grilled halloumi and lamb. Other trending Middle Eastern ingredients include pomegranate, eggplant, cucumber, parsley, mint, tahini, tomato jam and dried fruits.

Foragers and culinary stars have embraced edible petals for years, but floral inspiration is finally in full bloom. From adding whole flowers and petals into dishes to infusing botanical flavors into drinks and snacks, this top trend makes for a subtly sweet taste and fresh aromatics. Look for flowers used like herbs in things such as lavender lattés and rose-flavored everything. Bright pink hibiscus teas are a hot (and iced) part of the trend, while elderflower is the new MVP (most valuable petal) of cocktails and bubbly drinks.

Powders are serious power players. Because they’re so easy to incorporate, they’ve found their way into lattés, smoothies, nutrition bars, soups and baked goods.

For an energy boost or an alternative to coffee, powders like matcha, maca root and cacao are showing up in mugs everywhere. Ground turmeric powder is still on the rise, the ever-popular spice used in Ayurvedic medicine. I love incorporating matcha, maca, and beet powder (one at a time of course) in yogurt with some berries to start the day.
Smoothie fans are raising a glass to powders like spirulina, kale, herbs, and roots for an oh-so-green vibrancy that needs no Instagram filter. Even protein powders have evolved beyond bodybuilders to pack in new nutrients like skin- and hair-enhancing collagen.

Read my post for a adding beet root powder to yogurt. The same can be done with cinnamon, matcha, maca, and acai. Beet Powder ... ADD THE RED.

Health food advocates are buzzing about functional mushrooms, which are traditionally used to support wellness as an ingredient in dietary supplements. Now, varieties like reishi, chaga, cordyceps and lion’s mane star in products across categories.

I love making pizzas with OYSTER MUSHROOMS (Recipe Linked Here) and  adding LIONS MANE to yogurt or a smoothie in the morning to ease stress.