homemenubutton2aboutmenubutton2recipemenubutton2journeysmenubutton2linksmenubutton2contactmenubutton3
Showing posts with label Healthy eating. Show all posts
Showing posts with label Healthy eating. Show all posts

Saturday, June 1, 2013

Gluten Free Summer Chopped Salad with Garbanzo Beans

Feta cheese is one of my favorite ingredients. If a recipe has feta in it there’s a very good chance I’ll love it. It just tastes so fresh and delicious!

Some of my favorite feta-containing foods are Greek chickpea salad, copycat Fuzzy’s tacos, and Greek frittata. I also love adding it to things like Brazilian haystacks, cucumbers, and quesadillas. My kids love eating it plain. It’s just so good!

And now I’ve found another favorite recipe with it and I’m in love!

Summer Chopped Salad with Garbanzo Beans

IMG_8844

It’s basically the same idea as this Greek chickpea salad, with a few differences (including the colors. The one above is so pretty).IMG_2827

Both are delicious and healthy!

I actually forgot to take a picture until there was hardly any left. I was too busy enjoying it. See:IMG_8845

It comes from Mountain Mama Cooks. What a beautiful blog! (And for my Utah readers, she lives in Park City. Lucky, huh?)

It’s an easy recipe. Just be sure to make it at least 6 hours ahead of time (preferably the day before). I made it about an hour before dinner thinking it would still be good, and it was okay, but it was incredible the following day!

Summer Chopped Salad with Garbanzo Beans

Ingredients
  • 1- 14 oz can garbanzo beans, drained and rinsed
  • 3 roma tomatoes, seeded and diced
  • 1 english cucumber, diced
  • 3 green onions (scallions), diced (I used white onions ‘cause it’s what I had)
  • 1 orange or other sweet bell pepper, diced
  • 1/4 cup lemon juice
  • 2 tablespoons apple cider vinegar
  • 3-4 tablespoons olive oil
  • salt and pepper to taste
  • 4 oz feta cheese, crumbled (optional)
  • 2 tablespoons chopped fresh basil
Instructions
Combine garbanzo beans, tomatoes, cucumber, onions, bell pepper, lemon juice, vinegar, olive oil, in a large bowl and toss to combine. Season with salt and pepper. Just before serving, stir in feta cheese and basil. This salad is best made the day before serving or at least 6 hours in advance.

This is perfect for the summer. Especially potlucks (except for the fact that you have to share it then…). It’s so fresh and yummy!

Enjoy!

Monday, May 13, 2013

My Quinoa Experience

I have a confession. I have been gluten free for 6 1/2 years now and up until two weeks ago I’d only had quinoa once. And that was because someone else made it. Yeah, I know. Hopefully I haven’t lost my credibility as a gluten free blogger.

And now I have another confession. I actually did make something with quinoa about 3 months ago… only I didn’t realize it till I made quinoa 2 weeks ago. The mystery of the disgusting granola was solved!

Three months ago I’d made some homemade granola with gluten free oats. It usually turns out amazing, but this batch was just gross and I couldn’t figure out why. I did what I always do: add oats, coconut oil, honey, and then whatever other seeds and nuts I can find. Everything was in plastic bags from the Winco bulk section and I just thought the quinoa was some kind of seed (flax, sesame, whatever. I didn’t know). Yeah… uncooked quinoa in granola is not good. Now you know.

So, now that you know how NOT to use quinoa, let me share some helpful info on it.

When I decided I wanted to start incorporating quinoa into my meal plan I turned to the best source ever: my facebook friends. They were very helpful! Here are some things to know:

  • Quinoa has a slightly “nutty” flavor (though my husband doesn’t agree with this).
  • It will take on the flavor of whatever you cook it in (chicken broth, cinnamon, etc.)
  • You cook it the same way you cook rice. For me, that means I use a rice cooker. I don’t like to bother with cooking rice or quinoa on the stove. I like putting the grain in, adding the liquid, pushing a button and not having to think about it till it’s ready to serve at dinner. Awesome.
  • Quinoa is super healthy. Since us gluten intolerant people can’t have whole wheat, we need to get our whole grains another way and quinoa is a great option (though, be sure to include a lot of other grains, too).
  • Quinoa is extremely versatile. It can be used for a savory dinner or as a sweet dessert or breakfast (like rice, and possibly even more versatile).
  • I buy mine from the bulk section at Winco (be sure to properly label it, so you don’t add it to things you shouldn’t Winking smile ).

So far I’ve cooked the quinoa two different ways and eaten it a few different ways. The first time I cooked it in chicken broth. It added a very subtle flavor to it. You can easily add more seasoning if you want.IMG_8819

Then I put some grilled shish kabob chicken and veggies on top. I loved it!IMG_8821

I used this marinade I found at Macey’s. It said “gluten free” right on it and didn’t have all of the “questionable” ingredients most store-bought marinades seem to have.IMG_8822

The chicken marinated in this stuff was incredible! The veggies were just okay. In the future I’ll save this marinade for just chicken and when I do kabobs I’ll use this marinade again. Both the chicken and veggies are delicious in that.

Once the kabob chicken and veggies were gone, I still had leftover quinoa. So I used it in my salad at lunch. IMG_8832

It had some leftover sweet pork, pinto beans, tomatoes, lettuce, cheese, and dressing with the quinoa. It was good.

The other way I cooked quinoa was with some cinnamon and vanilla in the water. Love! My friend gave me this recipe (though, now I’m trying to remember if she cooked it in almond milk or water in the first place… I’ll have to look into the milk thing). IMG_8847

Once it was cooked I added milk, raisins, pecans, unsweetened shredded coconut, extra cinnamon, and (not pictured) apples. It was so good! I had this for breakfast three mornings in a row. On the fourth morning I had it with blueberries, too. It’s yummy stuff. I just keep the leftover quinoa in the fridge, then heat it up before adding the extra ingredients.

There are so many options with this! I’m not doing much sugar right now, so the raisins are a must. I’m thinking once peach days in Brigham City, Utah start I’m going to have to have this breakfast with peaches and cream. Mmmmm….

I like the crunch the apples give this. And coconut is just always good. You can really add whatever you’re in the mood for that day. (Let me know what you try and how it turns out.)

Quinoa cooked this way would be the perfect addition to my rice and oatmeal breakfast recipe. Or it would even be a good substitution in place of either the rice or gluten free oats (I know oats bother many gluten free folks).

So those are the ways I’ve done quinoa.

Here are some recipes and suggestions my friends on facebook shared:

Laura: My kids like this one


Broccoli-Quinoa Casserole

Aubrey: I like to use it in place of rice, like for Hawaiian haystacks or with aunt Stephanie’s sweet n sour stir fry (Mmm!) in our family cookbook. I hear quinoa pancakes are good, hoping to try them soon!

Maggie: Quinoa pancakes are great. I have also cooked quinoa in beef broth and some taco seasoning and used it as taco meat.

Alyssa: This is one of our favorite quinoa recipes-it's so delicious (tastes kind of like pizza to me). We leave out the chicken and use veggie broth instead, but you can do what suits you best.

MediaChicken and Butternut Squash Quinoa Stew

Alyssa also shared: Here is another favorite. We just ate it tonight--everyone but the 2-year-old, anyway.

Quinoa Salad

And another friend said she has a recipe with fruit that she loves, but she’ll have to find the recipe. I might need to hunt her down Winking smile.

Thanks friends! (And thanks to MaKayle for the breakfast recipe.)

I’m excited to try all of these and more. I am definitely a fan of quinoa!

Do you eat quinoa? What’s your favorite recipe?

Monday, April 15, 2013

Yummy Quesadillas: gluten free and jam-packed with healthy goodness

I made up a new recipe for dinner tonight and need to share it so that I don’t forget what went into it. It was yummy!
IMG_8706No, it wasn’t pie, even though it looks like it.

They’re quesadillas. Quesadillas packed with healthy goodness.

It mostly came about because I had a bunch of random veggies in the fridge that needed to be used up and I was wanting to use my food processor. My husband gave it to me for my birthday at the end of February. I love it! I love finding meals that use it a lot and this is one of them. This one can be done without a food processor, but it’s really fun and fast if you have one.

I don’t even know what exatly to call these. They’re quesadillas, but kind of different ones. Vegetarian quesadillas, but meat could easily be added. Basically, I’m sharing it to show a different way to make quesadillas and to make them healthier and packed with veggies.

This would even be good as a lettuce wrap. Then you wouldn’t need to buy special gluten free tortillas. I think I’ll have to try that soon.

I didn’t take pictures of the whole process because it was an experiment and I didn’t know it would turn out so well.

Here’s what I did (in the order that I did it with the food processor):
  • I grated some cheddar cheese. Probably 1 1/2 cups. I’m actually not supposed to be eating much dairy, so I think I’ll cut back on this next time, even though the 1 1/2 cups wasn’t a lot for quesadillas in the first place.
  • I dumped the cheese into a mixing bowl and shredded some carrots. All I had were baby carrots, which don’t work as well in a food processor, but oh well. It worked. I grated those and dumped them into a pan on the stove that already had olive oil in it.
  • Then I chopped (in the food processor, of course Winking smile) red, orange, and yellow sweet mini peppers. Just a few. They were from a bag of the mixed sweet mini peppers. Love these things. I tend to always have them in the fridge now. I chopped them pretty small, so I could hide them from my kids and then dumped them into the pan.
  • Then I remembered I wanted garlic, so I put 3 fresh cloves in the food processor and chopped them. Next time I’ll chop them with the peppers. I added the garlic to the pan and sautéed the veggies that were in it (carrots, peppers, garlic).
  • While that was sautéing I put lots of spinach in the food processor and chopped that small. Lots and Lots. More of that than the carrots and peppers combined. Put however much you want in, though. I added the spinach to the sautéing pan.
  • I added some seasonings that sounded good. Minced onion (I would’ve added fresh if I’d had some), salt, chili powder, and lots of cumin. Love cumin.
  • I sautéed it all for awhile and then added a can of corn (drained), a can of black beans (drained), and a chopped tomato (2 would’ve been better, but I only had 1).
  • I let it cool a bit then added the mixture to the grated cheese in the mixing bowl. Then I thought adding feta would be yummy. So I did. And it was.
    IMG_8708
    Looks totally gross. It’s not. It’s really good.
  • Then I made quesadillas out of it.
  • I added mushrooms as an afterthought to mine and my husband’s. Yum! I also added cilantro to mine. Tasty. 
  • I put my husband’s and kid’s on whole wheat tortillas and mine on these gluten free brown rice tortillas:
  • IMG_8709
    I really like these. They’re a good price as far as gluten free goes ($3 for 6 tortillas at Good Earth in Riverdale). No, they’re not the absolute best I’ve ever had and they do tend to break apart easily (if you heat them up in the microwave first before wrapping them they work better), but they’re perfect for me.
If you’ve never made a quesadilla before, don’t worry… it’s easy. Put something on your pan first to make it not stick. I prefer butter. Then put one tortilla down, add some of your mixture to it, add any toppings particular to that quesadilla (i.e. cilantro and mushrooms on mine, only mushrooms on my husband’s), then put the 2nd tortilla on the top. Brown it, then flip it over and do the other side. Have the temperature low enough that the insides get nice and warm and the cheese melts without the tortilla burning.

Stick it on a plate and cut it into triangles with a pizza cutter. You can also dip it into anything you want. I used some of the hot sauce from Fuzzy’s Tacos. My husband had ranch and bbq sauce.
Because of how little cheese I used for such a large amount of the mixture, these didn’t stick together quite like regular quesadillas. By the end we were using forks. Especially for my gluten free ones. But they were SERIOUSLY GOOD!!!!! My kids downed them as well. Though if they’re not veggie fans and they’ve never had quesadillas before, you might want to start with something simpler to get them used to the idea (my kids weren’t a fan until we had them at a friends house. Then they were willing to have some with beans and cheese, then beans, cheese, corn, and chopped spinach. Now this Smile.

Oh, and I added avocado to mine as well. (I guess there is a plus to not having as much cheese; I was able to pull them apart to add the avocado to it.)
IMG_8706
You can take this idea and make any kind of quesadilla you want. Add anything. Zucchini would be perfect to add. And you can have way less in it than what I put in. I’m just trying to find new ways to pack in the different veggies and this one ended up being perfect.

And just to recap, so you don’t have to read through all of that to see what you’ll need to make this exactly, here are the ingredients I used:
  • spinach
  • peppers
  • garlic
  • carrots
  • onions or onion flakes
  • corn
  • tomatoes
  • black beans
  • cheddar cheese
  • feta cheese
  • mushrooms
  • avocado
  • cilantro
  • cumin
  • chili powder
  • salt/pepper
  • tortillas (gluten free, of course)
  • butter or olive oil (for sautéing the veggies and then frying the quesadillas)
Enjoy!

EDITED TODAY TO ADD: I had the leftover filling today for lunch. I heated it up, then added the avocado, cilantro, hot sauce, and some fresh spinach leaves and ate it like a salad. HEAVENLY!!! You don't even need special gluten free tortillas for this!

Tuesday, April 24, 2012

Gluten Free Asparagus Stuffed Chicken

So the actual name of this recipe is asparagus stuffed chicken breasts, but I used tenderloins, so I figured I’d leave that off. I’m all about working with what I have on hand. :)

IMG_5946This was a spur of the moment recipe I decided to try because I wanted to do something different with asparagus. Plus I had all the ingredients. It’s unlike anything I’ve ever made before, so I was thrilled when my husband and I both loved it! It has a yummy Hollandaise sauce that makes the dish.

The ingredients are pretty simple too: chicken, mustard, asparagus, gluten free corn flakes/cracker crumbs/bread crumbs (I’m sure these could be left off and it would still be yummy), butter, egg yolks, lemon juice, water, and salt. Optional ingredients are green onions, parmesan cheese, and almonds. (Full recipe with ingredients at bottom of post.)

IMG_5933Cut a few inches off the bottoms of the asparagus.

IMG_5934These are the gluten free corn flake crumbs I use. I get them at Kohler’s grocery store in Highland for only a few bucks. They last a long time.

Here’s what you do:

IMG_5936Cut the chicken and open it up like a butterfly. Spread chicken with mustard (just do a little squirt and spread it on) and sprinkle onion and parmesan cheese on if you’re using them. Place asparagus spears down the center of the chicken. Fold over and secure with toothpicks.

IMG_5938Place in casserole dish and sprinkle with corn flake crumbs. Bake at 350 degrees for 20-30 minutes 

IMG_5940For the sauce melt butter in a small microwavable bowl. Gradually whisk in egg yolks, lemon juice, water and salt. Microwave, uncovered, at 30% power for 30 seconds or until mixture reaches 160 degrees F and is thickened, stirring once.

IMG_5943Spoon over chicken. If using almonds sprinkle them on now.

IMG_5944Enjoy!

IMG_5945
I realize that doesn’t look like much food. It wasn’t. I had seconds of everything.

Click here for the recipe I used from allrecipes.com.

Here is the recipe with my alterations and notes:

Gluten Free Asparagus Stuffed Chicken

Ingredients:

  • Chicken tenderloins or chicken breasts (I used tenderloins because it’s what I had. If you have breasts, cut them in half and pound them flat)
  • Mustard (original recipe calls for Dijon. I didn’t have any, so I used regular and it was great.)
  • (I didn’t have these, so I left them out, but I’m sure it’d be great, so I’m putting it on here in case you want to use it) 1 green onion, finely chopped
  • Asparagus spears, trimmed (amount depends on how many chicken breasts/tenderloins you want. And the tenderloins take less than the breasts)
  • Gluten free corn flakes or crushed crackers
  • Optional: parmesan cheese (I had it on hand, so I added it)

HOLLANDAISE SAUCE:

  • 1/4 cup butter, cubed
  • 2 egg yolks
  • 2 teaspoons lemon juice
  • 1 teaspoon water
  • 1/8 teaspoon salt
  • 1/4 cup sliced almonds, toasted (I had these, but completely forgot to use them. It was still delicious without.)

Directions:

  1. Cut the chicken and open up like a butterfly. This can be a little tricky with tenderloins. You can always use 2 pieces like a sandwich. I don’t love tons of chicken, so cutting them worked great for me, but I also did a few “sandwich” ones for my husband.
  2. Spread chicken with mustard (just do a little squirt and spread it on) and sprinkle onion and parmesan cheese on if you’re using them. Place asparagus spears down the center of the chicken. Fold over and secure with toothpicks if needed.
  3. Place in casserole dish and sprinkle with corn flake crumbs.
  4. Bake at 350 degrees for 20-30 minutes (depending on whether you used tenderloins or breasts), till juices run clear. (The original recipe tells how to bake in the microwave if you’re interested in that.)
  5. For sauce, in a small microwave-safe bowl, melt butter. Gradually whisk in egg yolks, lemon juice, water and salt. Microwave, uncovered, at 30% power for 30 seconds or until mixture reaches 160 degrees F and is thickened, stirring once. Spoon over chicken. If using almonds sprinkle them on now.

Enjoy! It’s so so good!

And as the original recipe poster stated, it’s really good with oranges on the side.

Wednesday, January 18, 2012

Gluten Free Copycat Chili’s Green Chili and Chicken Soup

There’s not a ton of gluten free options at Chili’s, but at least you’re not trying to guess what does and what doesn’t have gluten in it when you go there. I would have guessed that their chips were gluten free, but I would have been wrong. Chili’s has a gluten free menu that they update often. Pretty cool. I really really wish their chips were gluten free, but oh well. At least they have their delicious Green Chili and Chicken Soup.

I had a bunch of avocados this week and was wanting to make this. Luckily the Picky Palate had a copycat recipe for me.IMG_5364This was perfect for me because it’s gluten free, dairy free, and sugar free. Unfortunately, I used chicken bouillon cubes for my chicken broth and they have MSG. At least I now know that MSG for sure makes me nauseous and fuzzy-headed. Figuring out what makes me sick is half the battle.  IMG_5363

I left the cheese out of mine and just garnished with cilantro and avocado. DELICIOUS! I think it’s now time for me to learn to make my own chicken broth, so I can make this often.

Go here to get the recipe.

Enjoy!

Thursday, October 27, 2011

Guest Post: Gluten free healthy meals

Today's post is a guest post by Brett H. from the Blog Content Guild. Brett writes about healthy eating, living, and lifestyles.  Enjoy! 

Gluten-Free Healthy Meals

 So, you’ve stopped eating gluten. You’re probably feeling a whole lot better now than you have in a while. Unfortunately, you do need to be aware of some of the potential side effects of a gluten-free diet. There’s a possibility that you could gain weight, have higher cholesterol levels, and not be getting all the nutrients your body requires. There are three key methods to help you avoid these side effects and eat healthy meals that are gluten-free.  Check them out:

A. How to Get Enough Nutrients

To get enough of the vitamins and minerals you need on a daily basis, you should explore a variety of healthy food choices. You may feel a little bit limited by your gluten-free diet, but there’s no need to feel that way. The meal possibilities are practically endless. All you need to do is try to eat a significant amount of vegetables and fruit every day. And include a decent amount of protein and dairy products in the meals you eat. You can easily add more nutritious variety to dishes you enjoy eating on a regular basis by substituting ingredients here and there. For instance, you can make a simple meal like steak and fries more nutritious by preparing seasoned green beans rather than fries. And instead of an egg white and cheese omelet, you can whip up a spinach, mushroom, and egg white omelet. You get the idea. Just play around with your options and have a little fun being creative!

B. How to Lower Your Cholesterol 

Prepare your own meals, instead of eating out. This will help you to eat more foods that can help lower your cholesterol like walnuts and fatty fish. Eating meals you cook at home has a lot of other benefits too. There’s no risk of your food being cross-contaminated by gluten food products. This is a common risk when you eat out because some uninformed chefs will prepare gluten-free products in the same area they prepare food that contains gluten. Cooking at home allows you to be in charge of what food products are used in what you eat. This means that you can opt to use only healthy food products that are low in fat and empty calories.

C. How to Win the Battle of the Bulge

This section can apply to everyone, not just those on a gluten-free diet. A lot of people gain weight because they overeat. And a lot of people overeat because the plates they eat off of are much too large. We’ve been trained well to clean our plates, which is good unless our plates are huge. So, open your kitchen cabinets and check out your plates. If they’re more than 10 inches wide, think about buying some new ones. Aside from plate sizes, you should also try to eat at a more relaxed and slow pace, if possible. People who eat food slowly eat considerably less food than people who eat in a hurry. 

If you’re on a gluten free diet, you don’t need to suffer from the unpleasant side effects commonly associated with it. Consider differing the food products you eat on a regular basis, cooking for yourself, and buying some nine-inch wide plates. 
Thanks Brett, great info! I actually use the smaller plate trick and it really helps.