Friday, April 3, 2015

Carrot Cake

I was bound and determined to make a Gluten Free Carrot Cake for my birthday. It is my favorite cake and I wanted to find a good recipe so I could celebrate ... my way!

This recipe comes from looking online at numerous recipes and combining elements from each. Carrot Cake is a GREAT spring treat. It takes a little effort, I will not deny that, but it is worth it! I usually shy away from recipes with this many ingredients. Not this time!



Base Recipe:
3 Cups of GRATED Carrots
4 Eggs
2 TSP Ground Cinnamon
1 TSP Ground Nutmeg
1 1/2 TSP Ground Ginger
1/2 Cup Brown Sugar
1/2 cup Bob's Red Mill Flaxseed Meal
1/2 cup raisins
1 heaping TSP Baking Powder
1/2 TSP Baking Soda
1 1/2 Cup Bob's Red Mill Almond Meal Flour

Variations:

Add coconut
Substitute 1/2 coconut flour for the almond flour
Use pre-cut/SHREDDED carrots as a time saver...instead of grating yourself.
"Regular" flour can be substituted in if you are not going for a gluten free recipe.




Instructions:
HINT: Set out the frosting ingredients NOW so they are room temperature when you are ready for them.

STEP1 :Combine everything but Baking Powder, Baking Soda, and Flour in a standing mixer or bowl. Stir until ingredients incorporated. Add the remaining DRY ingredients. Mix JUST till incorporated. Then transfer to baking dish...

Step 2: Spray oil on a 9-13 pan or 2 small round cake pans.
Place batter in the sprayed pan.
Preheat oven to 350.
Cook for about 30 minutes. Check after 20 using a toothpick...it is done when the toothpick comes out clean.
Let it cook while the frosting is being made.

HINT: Set out the frosting ingredients NOW so they are room temperature when you are ready for them.

Frosting Ingredients/Instructions:

8 Ounce Package Cream Cheese...I use organic low fat
1/2 Cup Butter (I use no salt)
2 TSP Vanilla Flavoring
2 Cups Powdered Sugar

Variations:
Add food coloring to change color
Add shredded coconut
Substitute Coconut butter for dairy butter

After the cake cools, frost and serve or cover to keep fresh!

Serving Suggestion:
Pair with coffee or a cup of tea. I suggest Traditional Medicinals Ginger Aid tea.

Thursday, April 2, 2015

Baked Brussel Sprouts

The last of the Brussels Sprouts for the season are being sold. I decided to BAKE the Brussels Sprouts to create a crunch on the outside and a smooth, light, and airy interior texture.

A simple dish to make! There is very little preparation, clean-up, and it cooks in no time!

BASE INGREDIENTS:
Brussels Sprouts
Walnut Oil
Garlic (4-6 cloves depending on size)
Walnuts (1 cup diced)


Variations:
Add: Onions/Shallots
Swap: Pecans for Walnuts
Add: Baby Red Skinned Potatoes as well

Instructions:
Cut 12 Brussels Sprouts in half lengthwise and set them off to the side.
Dice garlic
Place Brussels Sprouts, Garlic, and nuts on an aluminum foil (I like using Reynolds NON STICK so I use less oil) lined cookie sheet.
Sprinkle with oil. Use a spatula to mix/coat evenly.


NOTE: Since California is in a SEVERE drought, I look to find ways to have simple clean-up. The more I can do a quick rinse and put items in the dishwasher the better. For example, you could use an extra bowl and combine the ingredients with the oil...just one more BIG item to wash. If adding this step helps you, then by all means...do it! Cooking should be fun...not stressful!


Bake in an oven at 350 for 30 minutes or less. After 15 minutes check to see if the vegetables are tender. The cook time depends on their size.

NOTE: You can TENT the aluminum foil to have them STEAM. The last five minutes you can open the foil to complete the cooking.

Serve as a side dish to a protein or serve over a bed of quinoa, millet, or sorghum.

Saturday, March 28, 2015

Sorghum Risotto Style with Beet Grean Stems

I love using Bob's Red Mill Grains of Discovery. This latest Sorghum recipe is a risotto style preparation. I started the week making a plain batch of risotto and used it several ways through the week.

Since the sorghum is already made, this recipe can be on the table in 20 minutes or less!

Ingredients:
4 - 6 cloves of garlic (depending on size)
1/2 a red onion
2 cups beet green stems (substitute chard stems, kohlrabi stems, or kale stems)
2 cups cooked sorghum
1/2 cup low sodium chicken broth
1/2 cup parmesan cheese
2 tbsp olive oil or walnut oil


Instructions:
Dice garlic, onion, beet green stems
Add to a pan with olive oil
Sautee until onions are translucent then add the low sodium vegetable broth
Sautee (and stir) until the broth is close to being absorbed.
Add the sorghum and stir the ingredients together.
Add the cheese and stir

Serve in a bowl - garnish with rosemary or basil.
Serve with a salad and a gluten free roll.


Substitutions:
Chicken can be added to the mixture and chicken broth used rather than vegetable broth
Chopped walnuts can be added to the risotto just before serving.
Different vegetable flavor combinations can be used. A risotto is a good dish to use up small portions of several vegetable that are left in the refrigerator (similar to a soup).

Have fun playing with your food!




Peas and Asparagus ... YOUR WAY

I make a concerted effort to eat fruits and vegetables when they are in season, when they are at their peak. Asparagus is in season in March and April in California which means not only is the vegetable fresh but also reasonable in price. This vegetable is low in calories but high in fiber, folates, vitamins, and antioxidants. I was excited to see the nutritious asparagus on sale! I love roasted asparagus and steamed asparagus, but wished to try something new! Therefore, I purchased peas to cook along with the asparagus to make a satisfying side dish. I purchased organic frozen peas to supplement what I was able to purchase in the store.



This dish can be adapted in several ways. I’ll give you suggestions after the base recipe. Enjoy this YogaLean recipe that is low in calorie, high in flavor, and satiates you for a long time. Have fun playing with your food!

Base Recipe:
I package of Asparagus (usually about a pound)
1 pound peas or 1 (one) 16 ounce bag frozen (organic if possible) peas
Half a Vidalia Sweet Onion or 4 cloves of garlic
Olive or Walnut Oil
Vegetable broth

Instructions:
• Chop the onion or garlic into small pieces and add to a pan with 2 TBSP oil
• Prepare the asparagus. Hold the spear in both hands. Snap the base off the rest of the stem. The brittle and fibrous end will break off leaving the tender portion of the spear. Chop the spear into dime size pieces. Leave the “decorative tip” as it is. It is tender and will cook swiftly. (Also, it is attractive to look at and will end up being a great garnish for the dish!)
• If using frozen peas, no broth will need to be added. If using fresh peas and asparagus, add ½ cup of low sodium vegetable broth to the pan.
• Sautee until the vegetables are tender.

OPTION 1: Stop here and serve in a bowl. You can garnish with sesame seeds or cheese (I suggest Feta or Parmesan) if you wish the decoration and crunch.

HINT: This is a great side dish for a sandwich or lean protein. Baby red skinned potatoes would be a good pairing.


OPTION 2: At this point, add 1 cup of cooked quinoa to the pan JUST BEFORE the liquid is absorbed. Stir to combine the ingredients. Serve.

HINT: Add fried tofu, chicken, or beef to this dish for additional protein.


OPTION 3: Dice walnuts or pecans and place in a pan with ½ TBSP butter, 1-2 TBSP brown sugar (substitute honey or agave), and ¼ cup of water or vegetable broth. Reduce until the mixture caramelizes. Pour over vegetables or vegetable and quinoa mixture.


Wednesday, March 25, 2015

Basic Broccoli Soup

The VIBRANT color of broccoli soup that is made form farmer's market broccoli is amazing! It makes you never want to eat store bought broccoli again!

My recipe is a take on a traditional cream of broccoli soup...minus the cream.

Several years ago I made a concerted effort to reduce sodium in my diet. I started by reducing one element at a time. First I started with unsalted butter then began using reduced sodium broths/stocks. My taste buds adapted. I know am keenly aware of the high sodium content when I eat in restaurants. You can substitute salted butter and "regular" broth/stock in this recipe...or just use one in its low sodium form.


Base Ingredients:
1 LB of broccoli - the size pre-packaged if stems tied together or 4 large heads (large head = size of an adult hand outstretched).
1 Onion
2 Stalks of Celery
2 TBSP Almond or Quinoa Flour
2 TBSP Unsalted butter
2 cups Vegetable broth or stock
2 cups Water
1/2 cup Almond Milk (Regular)

Garnishes:
Nutmeg
Sesame Seeds, sunflower seeds, or pepitas seeds
Salt and Pepper can be served alongside so people can add depending on their tastes.


Instructions:
STEP 1: Chop and Boil
Chop broccoli, onions, and celery into 1 to 2 inch sized chunks
Add to a pot with 2 cups of water
Cover and bring to a boil for 10 minutes
STEP 2: Blend
Depending on your blender ... blend now or let cool a bit (if using Vitamix I suggest this step). You can use an immersion blender as well. Blend until a smooth consistency is achieved.
STEP 3: Make Rue
In the same large pot used to boil the vegetables, melt 2 TBSP of butter and 2 TBSP flour (I use Bob's Red Mill Quinoa Flour, Oat Flour, or Almond Flour (ALL GLUTEN FREE). Stir constantly so butter and flour are combined but do not burn. Once this is achieved, add 2 cups of broth. I use reduced sodium vegetable broth. Bring to a boil. Stir to incorporate butter/flour mixture into the liquid.
STEP 4: Completing the Dish
Transfer the broth from the blender to the pot. Stir to incorporate. Add 1/2 cup Almond Milk and stir. Turn off heat.

Garnish and serve!


TIP: Since I began using my Vitamix I have started to prep the dish at night. I chop and complete STEP 1 ... in the morning I finish the soup. The Vitamix has a HIGH powered engine that will stop if HOT liquids are added to it. I save time this way. From start to finish this is a 30 minute or less soup. An immersion blender can be used so there is no need for the wait and cool time. If using an immersion blender you will need TWO soup pots...rather than clean a pot and blender...it will be two pots...the immersion blender is a snap to clean!

Substitutions:
Salted butter for Unsalted butter
Regular broth for Reduced Sodium
Chicken broth/stock for vegetable
Regular flour if you are not Gluten Free
Any other milk for the Almond Milk...I just do not suggest flavored milk
Garnish with diced pieces of cooked bacon (meat or imitation)
Garnish with chopped pecans or walnuts
This is dairy free if a non-dairy alternative is used for the butter

Serving Suggestion:
Pair with a sandwich and a cup of tea. I suggest Traditional Medicinals Green Teas.

Sunday, March 22, 2015

Three Vegetable Lentil Pasta

I decided to try a new Gluten Free Lentil Pasta made by Tolerant Foods. As someone with an Art History background, I like to find ways to make my food look good. Since it has been proven that we first eat with our eyes I try to choose colors that go together, balance nutrients, and find an appealing flavor profile. The first look entices us to try the food. The taste and texture get us to continue eating!

Tolerant Pasta is unlike other gluten free pastas I have found on the market. Not only does it add a dose of color to a dish, but it adds a subtle flavor. I cooked the pasta 2 minutes less than the box suggested, drained, then added the pasta into the sauce and cooked to marry the flavors. The penne holds up to cooking!


Base Ingredients:
Black-eyed Peas
Kohlrabi
Red Onion
Garlic
Cauliflower
Oil
Vegetable broth
Unsalted butter
Lemon juice

Nutrition:
Black-eyed peas are low in calories and high in fiber. They are a source of protein for vegetarians and contain potassium, zinc, and iron.

Kohlrabi is low in calories and high in dietary fiber like black-eyed peas. It is a rich source of vitamin C and B complex vitamins. It is a good source of calcium, potassium, and iron.


Substitutions:
Shallots for onion and garlic
Vidalia onion for sweet flavor
Black beans or chickpeas for black-eyed peas
Chicken or beef broth for vegetable broth


Instructions:
Cut ½ a red onion into small pieces
Dice 4-6 cloves of garlic (depending on size)
Trim the leaves off the kohlrabi and save for another recipe. Remove the outer skin of the kohlrabi and dice into small pieces (just a bit larger than your pieces of onion).

Cut a cup of cauliflower florets into small pieces
Sautee vegetables in 1 tbsp of oil (I used walnut oil) and 1 cup of vegetable broth until tender.
Add 1 cup of black-eyed peas (drain and rinse beans from a can OR use beans you have rehydrated already).

In a separate put bring 6 cups of water to a boil. Add 2 cups of uncooked pasta and stir from time to time to check for doneness. Cook about 5 minutes, removing the pasta when it is just a bit el dente.

Reserve 1 cup of the pasta water

Drain the pasta and add to the pan with the vegetables. Add 1 TBSP unsalted butter, 2 TBSP lemon juice (fresh squeezed is ideal), and some of the reserved pasta water. Add the pasta water ¼ cup at a time. Use it only to integrate the dish. You may not need to use it all! You are coating the pasta, not creating a sauce.


Serve: Enjoy this side dish to accompany a sandwich or animal protein. Sprinkle with feta or parmesan if you wish to add a salty/creamy taste. Sprinkle with sesame seeds if you wish a bit of a crunch.

Cooking Time: From set up to clean up 30-45 minutes

TIP: Make this a main dish by serving on a bed of lettuce or kale.

Vegetable Soup Featuring Kohlrabi and Turnips

I appreciate eating foods that are REAL. I love the natural flavor of fruits and vegetables and look for ways to cook to enhance the flavors. Last week's I found TENDER Kohlrabi and small (ping pong sized) turnips. Using the two as components in a soup came to mind. I made sure to pick up other soup ingredients at the market to accompany items already in my refrigerator.

Base Ingredients:
1 Kohlrabi
6 small turnips
1 onion
6 cloves of garlic
2 stalks of celery
5 small potatoes (I found baby red skinned at the farmer's market)
5 small sweet potatoes (my small ones were the diameter of a nickel and 6 to 10 inches in length
1 Bay leaf
1 tbsp oil
8 cups of reduced sodium vegetable broth


Options:
Substitute Chicken Broth or Beef Broth for the Vegetable broth
Substitute other vegetables...try to keep vegetables that are in season together in soups
Add 1 - 2 cup quinoa or sorghum to the soup

Instructions:
Cut onion, garlic, and celery into small pieces. Set off to the side. Cut the rest of the ingredients into small sizes as well.
Sautee onion, garlic, and celery in oil in a soup pot. Once translucent, add the rest of the ingredients.
Place pot on a burner on Medium High.
Bring to a boil then cover and reduce to simmer.


Cook until the vegetables are the tenderness that fits your taste. I prefer to cook the soup until the vegetables are tender but have not broken down.

Cook time: Less than an hour from set up to clean up.

Serving Ideas:
Serve in a bowl sprinkled with sesame seeds.
Serve a gluten free muffin or roll on the side
Serve with Crunchmaster Crackers...or crackers and cheese.
If you wish to ADD SOME BODY...to your individual serving bowl add (have pre-cooked to cut down on prep time...or make while soup is cooking) 1/4 cup of quinoa or Sorghum.

Enjoy this soup.

TIP: Remove Bay Leaf prior to serving or putting in a sealed container to store in the refrigerator.