When I started to eat a gluten free diet there were not many highly nutritious options in the marketplace. Fortunately, the number of healthy options has increased over the years! One way to eat gluten free is to use as few packaged foods as possible. When I do eat prepared foods, it is important to me that the product is nutritious and that the company believes in sustainable practices. Kashi products are ones I loved prior to having to be gluten free. I am excited to see they are continuing to add to their gluten free options!
The new crackers by Kashi use one of the Grains of Discovery, Teff. This ancient grain is high in fiber and a good source of calcium. The crackers are light and crispy. They are flavorful...it is a challenge to only eat a few!
The Lemon Chickpea Chili flavor tastes like a falafel and accompanies hummus well.
The Tomato Lentil Berbere is a great spicy side to a sandwich or salad.
The Red Sea Salt variety goes well with salsa.
Enjoy these new Gluten Free crackers made with good-for-you ingredients.
Welcome to my Gluten Free food blog! I believe life is a blank canvas; a masterpiece waiting to be created through food, fitness, family, and friends. Eating healthy is a priority of mine and this blog can help you eat healthy too! My family and friends include people with a variety of special dietary needs. Each recipe highlighted here is versatile and celebrates what we CAN eat. When you find a recipe you love, all you have to do is make a little change to make it work for your dietary needs!
Thursday, July 20, 2017
Gluten Free Honey Coconut Shrimp
I decided to take advantage of the beautiful bok choy I saw at the store and planned a meal around it. I love to eat fresh foods and often get my meal inspiration from what I find the freshest at the store when I go shopping!
The recipe is simple and does not require slaving in the kitchen on a hot summer day! You can customize it to fit what is freshest for you when you go shopping. Lettuce cups can be substituted for bok choy or a bed of rice can be used instead!
Ingredients to serve two:
The prep time is simple...5-10 minutes total!
I had some cooked shrimp (shell off) in the freezer. I defrosted the shrimp enough to remove the tails and drizzled honey over them. I left the protein in the refrigerator all day so it was ready at the end of the day when I would need it to prepare dinner.
The active cooking time is 10-15 minutes...almost as easy as the prep time!
To serve ...
Place shrimp on a bed of bok choy leaves and add the vegetables to the plate to accompany the protein. The shrimp can be in the center or on the side of the plate. MAKE IT VISIBLY APPEALING as we eat with our eyes first!
The recipe is simple and does not require slaving in the kitchen on a hot summer day! You can customize it to fit what is freshest for you when you go shopping. Lettuce cups can be substituted for bok choy or a bed of rice can be used instead!
Ingredients to serve two:
- 12 shrimp medium or large
- 4 cups of vegetables of choice
- I used 2 baby bok choy, organic red skinned potatoes, onions, garlic, and red cabbage
- I reserved the upper leaves of the bok choy to be the boats in which I served the shrimp. Lettuce cups or rice can be used instead.
- 1/4 Cup Gluten Free Panko Bread Crumbs
- 1/4 Cup coconut flakes
- Coconut oil for cooking
- Pepper and Salt (to taste)
- OPTION .... crushed red pepper to spice up vegetable side dish
The prep time is simple...5-10 minutes total!
I had some cooked shrimp (shell off) in the freezer. I defrosted the shrimp enough to remove the tails and drizzled honey over them. I left the protein in the refrigerator all day so it was ready at the end of the day when I would need it to prepare dinner.
The active cooking time is 10-15 minutes...almost as easy as the prep time!
- To coat the shrimp I made a mix of of Gluten Free Panko Bread Crumbs with No Sugar Added Coconut Flakes. I added the shrimp to the mix and covered completely. I sauteed the shrimp in a pan greased with coconut oil. After the shrimp were cooked, I added the left over coating to the pan to crisp and add to the dish.
- To accompany the shrimp I diced and sauteed the vegetables in coconut oil and cooked until el dente.
To serve ...
Place shrimp on a bed of bok choy leaves and add the vegetables to the plate to accompany the protein. The shrimp can be in the center or on the side of the plate. MAKE IT VISIBLY APPEALING as we eat with our eyes first!
Saturday, June 24, 2017
Mini SunButter Muffins...Mini Ingredient List...Minimal Effort
I saw a recipe for flourless muffins and tried them but they turned out very much like my banana pancakes. I modified the recipe to create a mini-muffin that has substance, a limited ingredient list, and can be prepared in 15 minutes or less!
I started with:
Directions:
HINT: Use mini-muffin tins for faster cooking...
Spray muffin tin with COCONUT OIL or OLIVE OIL and add the batter till full
Add diced dates to the center
Makes about 24 mini-muffins
I started with:
- 2 very ripe bananas
- 2 flax seed eggs (1 TBSP ground flax seed + 3 tbsp water per egg)
- 1 cup of nut butter/soy/seed butter of your choice
- 1/4 cup almond or oat flour
- 6-10 diced dates (depending on size). I get my dates from Futterman Farms.
Directions:
- In your blender or Vitamix start by preparing the flax eggs. Let rest for 5 minutes or so until the consistency becomes egg like.
- Preheat oven to 400 Degrees
- Add remaining ingredients to the blender and pulse to combine
- Bake for about 7-10 minutes
HINT: Use mini-muffin tins for faster cooking...
Spray muffin tin with COCONUT OIL or OLIVE OIL and add the batter till full
Add diced dates to the center
Makes about 24 mini-muffins
Sunday, May 21, 2017
Brown Rice Stir-ins
I make eating healthy a priority despite my busy schedule. To make this a possibility, it requires planning and a bit of creativity.
I often make a few cups of QUINOA on the weekend for stir-ins during the week. This provides me with the opportunity to saute' vegetables and add some quinoa and/or spices to the mix. The creates a different dish each time! If the flavor profile and textures are varied, your taste buds will be satisfied. Adding variety also ensures you get the nutrients you need in your diet. Eating the same thing day-in and day-out does not provide balance.
Pasta and rice can also be used for STIR-IN dishes. Many gluten free pastas are made with beans so they provide protein like the quinoa does; thus allowing one to have a vegetarian meal if they so choose. Rice is a grain but not one that provides protein; that needs to be added into the dish.
This week I made a few brown rice stir-ins using a variety of flavors, proteins, and vegetables. This is a great QUICK-FIX meal if the protein and rice are done in advance.
Base Recipe:
Instructions:
Stir-Ins Pictured (in order they appear):
I often make a few cups of QUINOA on the weekend for stir-ins during the week. This provides me with the opportunity to saute' vegetables and add some quinoa and/or spices to the mix. The creates a different dish each time! If the flavor profile and textures are varied, your taste buds will be satisfied. Adding variety also ensures you get the nutrients you need in your diet. Eating the same thing day-in and day-out does not provide balance.
Pasta and rice can also be used for STIR-IN dishes. Many gluten free pastas are made with beans so they provide protein like the quinoa does; thus allowing one to have a vegetarian meal if they so choose. Rice is a grain but not one that provides protein; that needs to be added into the dish.
This week I made a few brown rice stir-ins using a variety of flavors, proteins, and vegetables. This is a great QUICK-FIX meal if the protein and rice are done in advance.
Base Recipe:
- 2 cups vegetables
- 1 cup brown rice
- 1 cup protein
- Low-Sodium Vegetable Stock (if needed for vegetable preparation)
- (flavor of your choice)
Instructions:
- Cut vegetables into small pieces
- Sautee with flavoring of choice
- Dice/Chop protein into bite size pieces and add to vegetable mixture
- Add rice and stir to combine.
Stir-Ins Pictured (in order they appear):
- Sun Dried Tomatoes, Farmer's Market Corn, Maui Onions, and Gluten Free Chicken-Apple Sausage
- Cauliflower Greens, Maui Onions, Garlic, Butter Beans (re-hydrated) and Thai Spice Peanut Sauce
- Sweet Potato, Maui Onion, Zucchini, Shrimp (Satueed with Chili Powder)
Sunday, May 14, 2017
Salad Variations
I have been enjoying the greens from my garden and try to find creative ways to make each salad a bit different.
I try to make meals LOOK GOOD since we eat with our eyes first. If it looks visually appealing, there is a greater chance we will enjoy the taste!
There are so many toppings that one can add to a side salad to make it a satisfying addition to a meal. I look to add multiple textures and tastes. I enjoy adding nuts, seeds, and dried fruits to salads. Periodically I will add some fresh fruit, roasted vegetable, or cheese. (The additions are also endless when you begin discussing entree salads).
I love the iwonorganics PROTEIN Chips and decided to add some to my salad for extra crunch and protein. They added great flavor, texture, and visual appeal.
Next time you make a salad...add some iwonorganics chips...in the flavor of you choice. They can be purchased on Amazon nationwide. If you are in Southern California like I am, they can be found at
I try to make meals LOOK GOOD since we eat with our eyes first. If it looks visually appealing, there is a greater chance we will enjoy the taste!
There are so many toppings that one can add to a side salad to make it a satisfying addition to a meal. I look to add multiple textures and tastes. I enjoy adding nuts, seeds, and dried fruits to salads. Periodically I will add some fresh fruit, roasted vegetable, or cheese. (The additions are also endless when you begin discussing entree salads).
I love the iwonorganics PROTEIN Chips and decided to add some to my salad for extra crunch and protein. They added great flavor, texture, and visual appeal.
Next time you make a salad...add some iwonorganics chips...in the flavor of you choice. They can be purchased on Amazon nationwide. If you are in Southern California like I am, they can be found at
Bristol Farms, Cardiff Seaside Market, Frazier Farms in Oceanside, Erewhon, Mrs Winstons, and Rainbow Acres.
1-2-3 Banana Breakfast Bars
I have made variations of this recipe for years. It is a great grab-and-go breakfast treat that can be modified by adding ingredients 4-5-6...
The BASE Recipe is:
3 ripe bananas
2 cups gluten free oats
1 cup apple sauce or chia jam
Additions include:
Ground flax seeds
Dried fruit
Diced nuts
Coconut
Seeds
Nut/Seed/Soy Butter
Cinnamon/Almond/Vanilla/Coconut flavoring
Instructions:
For Valentine's Day and TODAY for Mother's Day I baked them in a heart shaped mold.
What is shown here is the base recipe using RASPBERRY CHIA JAM
SERVING SUGGESTION: Add some Nut/Seed/Soy butter for a heart warming, comfort food, treat ... peanut butter and jelly deconstructed!
The BASE Recipe is:
3 ripe bananas
2 cups gluten free oats
1 cup apple sauce or chia jam
Additions include:
Ground flax seeds
Dried fruit
Diced nuts
Coconut
Seeds
Nut/Seed/Soy Butter
Cinnamon/Almond/Vanilla/Coconut flavoring
Instructions:
- Preheat the oven to 350
- In a stand-up mixer, mash the bananas then add the apple sauce or chia jam. Once wet ingredients are combined, add the dry one cup at a time.
- Bake 15-20 minutes in foil lined muffin cups (fun to vary the sizes you make), molds like the heart I used today (I sprayed with coconut oil for easy removal and clean up), or a parchment lined cookie sheet (about fist size).
For Valentine's Day and TODAY for Mother's Day I baked them in a heart shaped mold.
What is shown here is the base recipe using RASPBERRY CHIA JAM
SERVING SUGGESTION: Add some Nut/Seed/Soy butter for a heart warming, comfort food, treat ... peanut butter and jelly deconstructed!
Sunday, May 7, 2017
Protein Chips by iwonorganics ... WON ME OVER!
Organic...Non GMO...Gluten Free...Plant based protein...sounds too good to be true but it is not. The chips by iwonorganics are an excellent addition to the marketplace.
The chips have a great crunch and are sturdy enough to stand up to a dip (salsa, guacamole, hummus) if you wish to use one. The flavor of the chips is subtle enough to allow them to be appreciated on their own or accompany any sandwich, salad, soup, burger, or dip.
Not only is the product excellent, but also the company is philanthropic. The company is committed to the community and pledges to give back 5% of profits to youth organizations in their local communities. A great product is enhanced by the company's philosophy!
Stay tuned for future blogs for pictures and suggestion on uses for the different flavors: sriracha, bbq, cinnamon french toast, ranch, and sea salt.
The chips have a great crunch and are sturdy enough to stand up to a dip (salsa, guacamole, hummus) if you wish to use one. The flavor of the chips is subtle enough to allow them to be appreciated on their own or accompany any sandwich, salad, soup, burger, or dip.
Not only is the product excellent, but also the company is philanthropic. The company is committed to the community and pledges to give back 5% of profits to youth organizations in their local communities. A great product is enhanced by the company's philosophy!
I
paired the SRIRACHA flavor ships with a veggie sandwich and fruit for my lunch
this week. I enjoy adding sriracha to recipes and loved it in a chip. The chip
had sriracha flavor, great texture, and did not taste salty. I was satisfied and
fueled for my post work workout.
Stay tuned for future blogs for pictures and suggestion on uses for the different flavors: sriracha, bbq, cinnamon french toast, ranch, and sea salt.
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