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. 

 

Ingredients:

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

Instructions:

• 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.

Serve:

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

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.

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

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?

TREND 1: High-tech goes plant-forward

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!

TREND 2: Puffed & popped snacks

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.

TREND 3: Tacos come out of their shell

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.

TREND 4: Root-to-stem

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.

TREND 5: Sparking Bubbly

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!

TREND 6: Transparency 2.0

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!

TREND 7: Middle Eastern Influences

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.

TREND 8: Floral flavors

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.

TREND 9: Super powders

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.

TREND 10: Functional mushrooms

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.

Tofu Parmesan

I was at a workshop and found that many of the gluten free options were also vegan options. Combining gluten free with vegan reduced the number of extra meals the catering company had to prepare. This allowed me to try new recipes and learn a few tricks. Tofu is an inexpensive protein which makes this meal a money-saving meal.

Preparation

Tofu Parmesan is a great take on Chicken Parmesan. I used extra firm tofu which I drained and dried out some (wrapped in a kitchen towel between two plates). The extra step of drying created a firmer texture to the tofu and makes it a bit more chewy. I try to keep the tofu in the towel for 1-2 hours if I have the time...more time will create a firmer "meaty" texture. I cut the block of tofu lengthwise and width-wise to create 4 rectangles.

Cooking

I preheated the oven to 350 and  placed the tofu on non-stick aluminum foil topped with gluten free pasta sauce. After 20 minutes I added cheese (dairy free or dairy can be used depending on your dietary preferences/needs) and allowed the cheese to melt (about 10 minutes).

Serving

I served the Tofu Parmesan with gluten free pasta and a side salad. Each person was given two wedges of tofu; therefore one package of tofu serves 2 people.

Apple Cinnamon Chicken

I recently was introduced to Squeaky Pops Apple Cinnamon flavor and have enjoyed them! They also come in Cheddar Cheese. I cannot wait to try that flavor too!

Great Snacks

The small bags are great to pack in a school lunch! Squeaky Pops are crunchy with a hint of sweet; a satisfying taste to me. I love them on their own and with hummus!

Cooking

I took a small bag of squeaky pops and crushed them with a rolling pin.I added the crushed Squeaky Pops and a hint of black pepper to a bag with a boneless skinless chicken breast (I use organic) and shook to coat the chicken. 

After coating the chicken I sauteed it in a pan for about 5 minutes on each side then baked it in a 350 degree oven (on non-stick aluminum foil) for 30 minutes (flipping after 15). Your cook time differs depending on the thickness of the chicken breast.

NOTE: I did not do an egg wash as I have friends that are egg free and I wished to see how the recipe would work so they could enjoy the coating too!

Serving

I served the Apple Cinnamon Chicken with ENHANCED rice. I cooked rice and added nuts, seeds, and dried fruit when almost all of the water was absorbed. I used one cup of rice and 1/2 cup of nuts, seeds, dried fruit mixture.

Red or Green... Which Cabbage Should I Buy?

If you are making a cabbage salad for the holidays, you may be interested in purchasing both colors to create a festive colored dish. On a regular basis, which cabbage variety packs the biggest nutrition punch? My research has shown that cabbage should be a vital part of a person's diet and it is best for you eaten raw. Red cabbage appears to have a slight edge over green cabbage.

Benefits of Cabbage

• Rich in sulfur and silicon helping prevent dry hair and fights infections. A deficiency of sulfur can result in microbial infections and a greatly reduced healing speed. It also reduces the frequency and severity of ulcers
• A rich source of beta-carotene helping s prevent macular degeneration and promote good eye health and delay cataract formation 
• High Vitamin A content acts as an antioxidant and promotes hair growth
• Polyphenols lower LDL and help reduce blood pressure
• High fiber levels and low caloric content help people who are looking for a healthy way to lose weight

Red Cabbage 

Red Cabbage is a brassica vegetable like kale and broccoli which is thought to aid the body in preventing chronic diseases like cancer, heart disease, and diabetes. Red cabbage is high in nutrition and to maintain nutrition levels, it is best eaten raw.

Nutritients:

• High levels of Vitamin C to boost the immune system
• Phytonutrients fight inflammation and combats arthritis
• Vitamin K helps maintain bone calcium and reduce risk of osteoporosis
• Anthocyanins and antioxidants fight inflammation, free radicals, and chronic disease 

Green Cabbage

Contains twice as much Vitamin K as red cabbage. Vitamin K regulates bone mineralization by increasing bone density and helps the blood to coagulate. Green cabbage also contains Vitamin A, Vitamin C, and Iron in smaller quantities than red cabbage.



Read more information at:
https://draxe.com/red-cabbage/ and https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-cabbage.html

Gluten Free and Paleo Friendly Flour for Holiday Baking

People who need to eat a special diet seem to search for the best flours to use to create the perfect baked good ... perhaps one that reminds them of what they ate before their diet changed. There are many flours on the market that are delicious and nutritious and can be used for holiday baking.

Almond Flour/Almond Meal

Almond flour is made from skinned almonds that are ground into a fine flour that can be great for baking. It is low in carbs and maintains an almost identical nutrient profile as whole almonds. Almond flour has polyunsaturated fats, which provide omega-3 fatty acids. Almond flour has a slightly nutty flavor and is great for savory breads, muffins, dense cakes (such as carrot cake), and meatloaf.

I love using Almond Flour to make granola bars and carrot cake. Follow the hyperlink for my recipes.

Cassava Flour

Cassava flour or tapioca starch derives from the starchy root vegetable known as yucca or cassava. Like almond flour, it too is gluten free and paleo friendly. Cassava flour is used to thicken sauces and soups, and is great for baking cakes, muffins, biscuits, or sandwich breads.

Coconut Flour

Coconut flour is a gluten free, grain-free, and allergen-friendly flour. It is high in fiber and iron and an excellent choice for either savory or sweet recipes. Coconut flour provides a slight coconut flavor to dishes and is very absorbent. When you use it in baking, add extra liquid. I find success modifying recipes and using part coconut flour and part almond flour.

Tigernut Flour

Tigernut is a root vegetable about the size of a chickpea that grows in Northern Africa and the Mediterranean. It has a crisp outside and a chewy center. Tigernut flour is naturally gluten free and high in protein, fiber, iron, and potassium. It can be used for both baking and cooking. Tigernut flour is sweet and earthy; it is a perfect paleo ingredient to use in low-carb breads and cookies.

 

Plantain Flour

Plantain flour is gluten free and lower in calories than regular all-purpose flour. It is rich in iron and potassium and is loaded with vitamin A and vitamin B. Plantain flour can be used to make flour-less banana bread, pancakes, and brownies. It has been a staple in Caribbean/West Indian cooking for many years and is just starting to catch on in the USA.




I have regularly used Almond and Coconut Flours from Bob's Red Mill for many years. I am excited to try the other flours and let you know what results I have!

If you wish additional details, read Jenny Ivy's article 5 paleo-friendly flours for the holiday season at Delicious Living.

Granola Made Simple

I love making granola so I can control the sugar in my diet. When I first needed to eat a gluten free diet, I had a difficult time finding cereal that was not loaded with sugars. (The options are much better now). I got in the habit of making my own cereal and have not looked back!

Making homemade granola does not take a long time and will cost you less than the packaged granola in the stores. I purchase my supplies when they are on sale and stock up (not too much as I do not have much storage) to keep the cost down. Many of the items I get in bins in the store which helps reduce packaging waste.

The granola is cooked for 20-30 minutes depending on the temperature of your oven and the texture you prefer. Once the granola is cool, you can store it in an airtight container for a month.

Time Savers:

1. Preheat the oven to 350 when you start assembling your granola
2. Line a cookie sheet with non stick aluminum foil ... the granola slides off and clean up is minimal (just the bowl you used for assembling the granola)

Granola Formula

Oats + Ancient Grains + Seeds + Flavor + Oil + Honey + OPTIONS

I usually use this ratio:

• 3 cups Gluten Free Oats
• 1 cup ancient grains (quinoa or millet)
• 1 cup of seeds (sunflower, pepitas, hemp, flax)
• 1-2 TBSP flavor ...vanilla, almond, maple, cinnamon, pumpkin pie spice, or coconut (you decide the intensity)
• 3/4 cup oil (I usually use coconut oil)
• 3/4 cup honey (substitute Agave for Vegan option)

I combine until mixed and add in options such as:

• 1 cup ground flax seeds
• 1 cup unsweetened coconut (you could add sweetened if you wish a sweeter granola)
• 1 cup dried fruit
• 1 cup diced nuts

The beauty of this recipe is you can control the quantity you make, the flavor, and the ingredients. You can cook it a bit longer for a dry and crunchy cereal or a bit less for a chewy texture.