Fried Quiona

Inspired by fried rice, this QUINOA recipe adds protein and fiber to your meal. Rice is a common starch for those on a Gluten Free diet, but one has to be careful not to eat too much of one item in order to fuel their body with a variety of nutrients. This recipe is a “quick fix” if the quinoa is made ahead of time. If not, add about 20 minutes for the quinoa cooking process.

Enjoy this Gluten Free meal as a savory breakfast. If you wish to serve this for lunch or dinner, include a Gluten Free roll or crackers and a cup of mint or ginger tea. Enjoy this meal as part of your  YogaLean lifestyle.

Ingredients:

1 Cup of cooked quinoa per person being served (follow package directions for cooking quinoa)

1 Cup of diced vegetables per person being served

1 TBSP Unsalted butter

1 Cup Low Salt Vegetable Broth

2 Eggs per person being served

Instructions:

·      Rinse and dice the vegetables you wish to use. I used yellow pepper and beet green leaves in this recipe.

·      Add the vegetables to a pan with the butter and vegetable broth.

·      While the vegetables are cooking, scramble the eggs in another pan.  If necessary, add butter to the pan so the eggs do not stick (you know your cooking equipment).

·      When the liquid is almost absorbed in the vegetable pan, add 1 cup of cooked quinoa per person. Stir until liquid is absorbed.

·      Add the eggs and stir to combine.

Serving Options:

Serve in a bowl as is or sprinkle with sesame seeds for additional texture.

Add crushed red pepper if you wish some heat.

Gluten Free and Allergen Friendly Expo in San Diego

I am excited to attend the GFAF Expo in San Diego February 20-21, 2016! If you do not live near San Diego, there are expo events coming to Atlanta, GA in April; Schaumburg, IL in May; Worcester, MA in July; and Dallas, TX in September.

I look forward to exploring the vendor's tables to see what gluten free products are available that I have not had the opportunity to explore. The Gluten Free section of the store continues to grow as more and more vendors recognize the needs of those who cannot eat gluten as part of a healthy lifestyle. The expo will highlight the new products as well as give more clarity as to how best to use the products that have been around for years.

As a food blogger, I love to play with food to find the perfect recipe. The expo will provide me with many pathways to explore product and provide my readers (and my family of course) with healthy gluten free food.

I hope you can make an expo in your area if you are not in San Diego February 20 -21, 2016. The Event will be held at the Del Mar Fairgrounds.  If you are going to attend the expo, send me a message and, perhaps, we can connect.

Check back next week for discount codes for tickets and a chance to win FREE tickets!

Check out the GFAF's Expo Facebook Page at: https://www.facebook.com/gfafexpo.

Quinoa and Date Breakfast Muffins

Last week I made Quinoa Breakfast Cereal and made a double portion of quinoa. I used the second portion of quinoa cooked with Almond Milk and water in a few sweeter recipes as I have been only exploring quinoa in savory dishes. These moist and chewy muffins pair well with fruit or yogurt for breakfast. You can serve the muffins warm with or without butter, chia jam, or nut butter. The muffins are great at room temperature for a breakfast on the go or a snack during the day. Enjoy this breakfast muffin recipe as part of your YogaLean lifestyle.

Wet Ingredients:

1.5 Cups Cooked Quinoa (I cooked the quinoa using Almond milk as my liquid)

1 Cup Milk of Choice (I use Almond Milk)

2 Eggs

1 Cup Honey or Agave

Dry Ingredients:

2 Cups Bob’s Red Mill Gluten Free 1-1 Baking Flour

2 TSP Baking Soda

1/2 TSP Salt

1/4 Cup Bob’s Red Mill Flaxseed Meal

1 Cup Dried Fruit  - see below

2 TSP Flavoring/Spices – see below

*In these muffins you can use a combination of dried fruits and flavorings.

I made mine with dates a almond flavoring. Here are a few options:

·      Dates + Almond or Vanilla or Maple

·      Figs + Almond

·      Apricot + Almond or Coconut

·      Cherry + Vanilla

·      Raisin + Cinnamon

·      Apple + Maple

·      Cranberry + Pumpkin Pie Spice

**Adding 1 cup of diced nuts is optional.

Instructions:  PREHEAT the oven to 350 Degrees.

·      Combine the wet ingredients in a mixing bowl.

·      Add in the dry ingredients and mix until blended. There MAY be some lumps.

·      Line muffin tins with muffin paper/skirts or spray with coconut or olive oil

·      Add muffin batter to just under the top of the pan

·      Bake about 30 minutes, or until toothpick inserted in the top of the LARGEST muffin comes out clean

·      Place cooled muffins in an airtight container.

NOTE: You can make a smaller muffin by reducing batter and filling the well half full. The larger muffin creates a larger “muffin top” which many people enjoy.

Quinoa for Breakfast

I have been using quinoa for savory dishes for a while and decided to spend some time getting to “know” quinoa better and using it for sweeter dishes as well. Therefore, my experimentation with Quinoa for Breakfast began. The basic recipe is simple and can be modified to fit the flavor profile you prefer (perhaps based on seasonal flavors). Enjoy quinoa as part of a high protein and low fat, gluten free breakfast. Enjoy this recipe before a morning workout or to refuel after your workout as part of your YogaLean lifestyle.

 

Base Ingredients: (Serves 4)

1 Cup Quinoa

1 Cup Water

2 Cups Milk of your choice (I use Almond Milk)

Instructions:

1.    Toast the quinoa in a pot for 2-4 minutes – stir more often than not

2.    Add the liquid, turn heat to low, and cover

3.    Stir often so the pot does not boil over

4.    Liquid should be absorbed in 20-25 minute

HINT: You can add some milk of your choice to the bowl for more of a cereal like texture. If you do not add milk the quinoa will be flaky and soft and combine with the other flavors and textures you add as toppings.

Topping Options: (1/3 cup of each)

Banana, Walnut, Cinnamon (pictured)

Cherry, Almond, Coconut

Mixed Berry

Maple Flavor (1 tsp), Pecans, and Raisins

Vanilla Flavor (1 tsp), Sunflower Seeds, and Dates

Apple and Cinnamon (or cinnamon apple sauce)

Vanilla Flavor (1 tsp) Pomegranate Seeds, Pistachios

Almond Flavoring (1 tsp), Fresh or Dried Figs, Pistachios

Pumpkin, Pumpkin Pie Spice (1 tsp), Walnuts

Parmesan...MEAT or MEATLESS

If you are looking for a satisfying meal that does not take long to cook but warms the house on a chilly evening, then PARMESAN of your choice is the way to go. This meal can be made with meat or meatless…customize it to fit your family’s needs.

Ingredients:

·      For the BASE you want a chicken breast, turkey tenderloin, eggplant, large zucchini or crookneck squash, or Portobello mushroom. I prefer organic when I can obtain them. If using meat, look for boneless and skinless for this recipe.

·      Coating: Gluten Free (I prefer Ian’s) Panko Breadcrumbs

·      Sauce: Pasta sauce of your choice, parmesan (and or mozzarella or an Italian blend) cheese, and garlic 

Instructions:

·      If using a vegetable, pre-slice into 1/2 inch thick wedges.

·      Dice 4-8  cloves of garlic (depending on size)

·      Add a cup of Gluten Free (Ian’s) Panko Breadcrumbs to a bag (I often reuse produce bags from the store to cut down on my environmental waste) and place a piece of meat or 1 cut vegetable into the bag. Slice and pat to coat. (Continue till all is coated…do not overload bag…be careful when coating so the vegetables do not break down)

·      Add coated meat/vegetables to a pan with olive oil (just enough to avoid anything sticking to the pan) and sauté on both sides for 2-5 minutes depending on thickness.

·      Transfer to a foil lined baking sheet.

·      Preheat oven to 350.

·      While oven is warming add sauce and garlic to the pan. 1-2 cups of sauce will cover 2 pieces of meat or vegetables (cut).

·      After the sauce is warmed, cover the prepared meat or vegetables.

·      Sprinkle cheese on top

·      Bake for 20 minutes if vegetables and 30 minutes if meat.

Pictured: Turkey Parmesan

Holiday Bars

I wanted to find a way to add a spark to my granola bars for the holidays. I was looking to add some red or green color and decided on maraschino cherries!

2 cups oats 

3/4 cup flax seed meal or ground flaxseed

1/2 cup almond flour   

3/4 cup unsweetened shredded coconut

1 cup diced maraschino cherries

½ cup diced slivered almonds

1/2 tsp salt

1 tsp vanilla

3/4 cup honey

2 eggs

Instructions:

·      Preheat the oven to 350. Combine all dry ingredients then add the wet, one at a time.

·      Spray a 9x12 glass baking pan with olive or coconut oil spray.

·      Use the back of a spatula to flatten into the pan (you may with to spray the spatula so the granola does not stick).

·      Bake 15-20 minutes - until edges are golden.

·      Remove from oven. Let cool then cut into bars of your choice – or use cookie cutters and make festive shapes for children to enjoy!

Healthy Holiday Snacks

Knowing that the holiday season is hectic, I make a point to have healthy snacks (for me that means Gluten Free) around so that I provide myself with nutritious options when I am hungry and in a hurry. One thing I do that takes no cooking is keeping a small (snack size) Ziploc bag of walnuts and dried cherries (w/o sulfur) or almonds and raisins or dried apricots in my car, purse, and gym bag. This provides me with quick fuel and tides me by until I get home to have a proper meal.

A simple snack to cook and have on hand for the holiday hunger pangs (or anytime for that matter) is my Simple As 1-2-3 Oatmeal Bars (which I originally posted January 16, 2015). Since I posted the recipe I shared samples with others, as people asked what was in the bar I found myself replying, “It’s as simple as 1-2-3. One cup of apple (or other fruit) sauce, 2 cups of dry oats, and 3 ripe bananas is the base of this recipe. Anything else you add is up to you.” Now people refer to this recipe as the “1-2-3 Recipe”.

 

The Simple as 1-2-3 Oatmeal Bars can be made large like a scone and eaten for breakfast or they can be made snack size. They are easily digestible so are great for fuel pre or post workout. From start to finish the recipe will take 30 minutes of your time. A fast, healthy, portable, and versatile snack is important when you are not a time millionaire.

I hope you enjoy this quick to prepare healthy snack. You can add a 4-5-6 to the recipe by adding a few extra ingredients and customizing the recipe each time you make it!

During the hustle and bustle of the holiday season, spend a few minutes preparing and you can have healthy snacks all week….it’s as simple as 1-2-3! Grab a bar, and perhaps a handful of nuts and a piece of fruit and you are ready to go. 

Enjoy the holiday season. Eat healthy without spending much time in the kitchen. Spend the extra time with family and friends!

Enjoy this recipe and find others featuring Nuts at nuts.com and their Healthy Snacks Page. 

 

Base Recipe:

·      1 Cup of Apple Sauce (I make homemade … with and w/o cinnamon. This recipe works well with cinnamon or plain applesauce. I have also made pear and guava sauce and both work well in this recipe)

·      2 Cups of Dry Oats

·      3 Ripe Bananas

VARIATIONS…Optional 4-5-6 Ingredients

·      1 TSP Vanilla Flavoring, 1 Cup Diced Dried Fruit, 4 TBSP Nut Butter (any variety)

·      1 Scoop Protein Powder, 1/4 Cup Diced Walnuts, 1/3 Cup Nutella (NOTE: I use GLUTEN FREE protein powder. You can buy it plain or flavored.)

·      1/2 Cup Flaxseed Meal, 1/4 Cup Diced Nuts, 1/4 Cup Diced Dried Fruit

·      1/4 Cup Slivered Almonds, 1/4 Cup Diced Apricots, 1/4 Cup Shredded Unsweetened Coconut