Friday, October 16, 2009

Cherry Horseradish Stuffed Pork Tenderlon

I invented this due to my love of horseradish and pork tenderloin. Pork tenderloin is very lean, on par with chicken, so it is a healthier alternative than some meats. I serve it with applesause or fried apples.

pork tenderloin
1/2 cup horseradish mustard
1 tsp. dried orange peel
salt/pepper to taste
1/2 cup dried cherries

Butterfly the pork tenderloin (cut down center lengthwise almost through, open it up, cut both sides parallel with the cutting board, almost through, open it up, cover with plastic wrap and pound until evenly 1/2 inch in thickness.) Sprinkle with orange peel and salt/pepper, spread horseradish mustard to within 1/2 inch of edges. Sprinkle with cherries evenly. Roll up the tenderloin lengthwise and secure with toothpicks. Bake in 350 degree oven for 1/2-1 hour until internal temperature reaches at least 160 degrees.

Friday, October 9, 2009

Portabella Pizzas

I have not tried this yet but rather, heard about using portabella mushrooms for individual pizzas to replace the crusts. Sounds yummy and so much healthier than regular pizza. And of course, you don't have to make GF crust. So....just wash the mushrooms, remove the stem, turn them upside down on an oiled baking sheet, fill with pizza sauce and top with cheese and other pizza toppings and bake at 375 until cheese is golden brown (15-20 minutes). Try white sauce (alfredo) instead of pizza sauce, experiment with cheeses and toppings and you have a terrific meal. If you use baby bellas, you could serve these as appetizers. My portabellas are in the fridge waiting to be turned into GF treats! I'll let you know how they turned out.

Sunday, October 4, 2009

Gluten Free Pizza from a Restaurant!!!!

Buddy's Pizza and Uno's Restaurants both have gluten free pizzas on the menu these days. Both are very good. Uno's has a thinner crust than Buddy's but both crusts are tasty and chewy like pizza crust should be. Both places also have gluten free beer. Look on line to find one of them near you. Uno's is national, I believe. Buddy's is in the Detroit area. It has been great being able to go and get pizza to eat in or carry out and not have to make it myself!

Substitutions

I have a problem with using bean flours in recipes. Although they make the baked good have better structure and nutritional value, I don't like the bean flavor that is imparted. I have tried using soy flour to substitute in the bean flour mixes and it works just as well without the off taste. It is also nutritious like the bean flours. As long as you aren't allergic to soy, try the soy flour as a substitute and see what you think.

Tuesday, September 29, 2009

Spinach Salad for People Who Don't Like Spinach

This is a really good salad, trust me. The health benefits to it are also amazing. Even if you don't think you like spinach, try this one. This recipe is for 2 servings.

2 cups or more Fresh spinach leaves
1 can mandarin oranges, drained
1-2 sliced green onions
1/4 cup toasted sliced almonds
1 small can sliced water chestnuts, if desired
Dressing of choice (see below)
1 tsp. sesame seeds

Wash and spin dry the spinach leaves. Divide between 2 bowls. Top with oranges, green onions, slice almonds and water chestnuts if used. Toss with a small amount of celery seed, poppy seed or sesame dressing--bottled or home made. Sprinkly 1/2 tsp. sesame seeds on top. Hint: there is a great recipe on line that is excellent on this. Type Hudson's Spinach Salad Dressing into a search engine and you should find it.

Healthier Eating Begins Now

With the start of fall, I get into the cooking/baking mood again. I am not sure if it is the cooler weather, the darker days or the fact that I have less to do outside but here I am again, in the kitchen. I am using up the last of the vegetables and herbs that I am growing outside before frost hits them and I have to go back to store bought items that just don't taste as good ever. This is a good time of year to reconsider your eating habits. There are still fresh fruits and vegetables available in the markets so make use of them as much as you can for as long as you can. Consider using organic and local if possible. Yes, they cost more, but I still believe they are better for us and our planet. When you shop, concentrate on finding fruits, vegetables and high fiber, low fat, unprocessed foods. Absolutely no high fructose corn syrup or trans fats. The closer the food it to it's original farm version, the better it is for you. If it no longer resembles it's original form, it is processed too much and is likely useless or even harmful to eat. Remember, eating is for nourishing your body, each and every cell, not to fill us up and out. Try one new healthier food per week and keep adding until you have mostly healthy food options in your home. Look for new recipes on my site soon!

Friday, August 7, 2009

Baked Apple Puff Pancake

There are restaurants around here that serve a wonderful puff pancake but it is not gluten free, of course. Here is a recipe for a puff pancake that is easy and really delicious. I remind twice to use potholders because I have burned my hand more than once making this!

Gluten Free Puff Pancake

2 T butter
3 eggs
1/2 cup flour mix of choice
1/2 cup milk
1/4 tsp. salt (none if butter is salted)
2 medium apples, peeled and sliced thinly
1/2 cup brown sugar
1-2 tsp. cinnamon

Preheat the oven to 400 degrees. Place apple slices in a microwavable cooking dish covered and microwave a minute at a time until tender but not mushy. Add 1/4 cup of the brown sugar and the cinnamon to the apples and stir. Place a skillet with the butter into the oven for 3-5 minutes until butter melts (watch it or it will burn). In a bowl using a whisk or beater, beat the eggs slightly. Add the flour, milk and salt and beat until smooth. Pour the batter into the very hot skillet and bake for 25 minutes or until puffed and set. Remove pan from oven (use potholders!) and turn oven to broil. Pour the apples over the top. Sprinkle with remaining brown sugar and more cinnamon if desired. When broiler is hot, place the pan back in about 6 inches from the heat source and watch carefully until brown sugars is bubbling and melted. Using potholders, remove from oven, cut into pieces and serve hot.

Sunday, June 14, 2009

Any Fruit Salsa

This recipe for salsa can be made with any soft fruit available depending on the time of year and your preference. I have made it with mangoes, peaches, nectarines and sometimes add chopped avocado. It is delicious freshly made and gets better after it sits for a while in the fridge. I serve it with tortillas or gf crackers or as a condiment for chicken, pork or ham. It would be good with fresh fish as well.

1 cup (or so) finely chopped soft fruit (peach, mango, nectarine)
1/3 finely chopped green, red, yellow or orange pepper
2-3 chopped green onions
1/2 cup (or so) finely chopped cilantro or 2 tsp. dried
juice of 1/2 lime
finely chopped hot pepper to taste, fresh or bottled
salt to taste
finely chopped avocado if desired

Mix ingredients. Taste and adjust peppers and salt. Store in refrigerator.

Monday, April 27, 2009

Summer Chicken Salad

This is another recipe I adapted from a restaurant. If you are boiling the chicken adding the celery, onion and carrots gets you chicken soup that you can serve before the salad or at another meal. Don't put too much mayo or it is watery. You don't need it with the pineapple. I serve this with raw veggies, black olives and bread or crackers, gluten free or regular. Yum!

4 Chicken breasts with bone (or buy precooked)
2 stalks celery sliced
1 onion, quartered
2 carrots sliced
salt and pepper to taste
water to cover.

2 stalks chopped celery
2 green onions, sliced
1 small can crushed unsweetened pineapple, drained
1/2 cup mayo (low fat is good) or to taste
1/2 tsp. salt or to taste
1/2 cup toasted almonds

Boil the chicken in water with the veggies, salt and pepper until tender, about 45-60 minutes. Let chicken cool and then remove from bone and chop into bite size pieces. Add the rest of the ingredients and toss to coat. Refrigerate.

Millie's Apple Chicken Salad

This is a quick, nutritious and delicious salad recipe that I copied from a local restaurant. It makes a good meal or sidedish.

Lettuce/greens of choice, torn
1-2 stalks celery, sliced
1 green onion sliced
1 apple, quartered and sliced thinly
chicken breast in thin strips (either deli or home cooked)
1-2 slices swiss cheese, in thin strips
yellow raisins
your favorite sweetish dressing such as poppy seed, celery seed, raspberry vinaigrette (see below)

Mix the ingredients together in the proportions and amount you need. Toss with a small mount of dressing.

Quick Berry Vinaigrette

In a blender, puree 1 tbls. chopped onion, 1/4 cup vinegar, 2-3 berries of choice. 1/2 - 1 tsp. sugar or stevia. While the blender is running, drizzle in 1/2 cup oil (canola or light olive oil) until blended.

Tuesday, April 21, 2009

Simple, creative meals

Eating does not have to involve elaborate preparations. Sometimes the simplest things are the tastiest. It takes just a little creativity to discover new foods that may become part of your recipe collection for a long, long time. Get out of your recipe and eating rut and go crazy!

Grilled cheese, for example, may be pretty boring. But, if you look for new bread options--gluten free or not, different cheeses and a few surprise ingredients, you have a delicious, easy, new food. Try raisin bread with gjetost cheese. Try a whole grain english muffin (or a gf option) with fresh mozzarella and tomato. How about pita or Chebe (GF) sandwich buns with horseradish cheddar and carmelized onions? Go crazy. Add pickles, artichoke hearts, roasted peppers, ham, apple or pear slices, pistachios, peanut butter, cream cheese, chocolate, dried cherries.....the point is to play with food. Don't take it so seriously.

Peanut butter sandwiches are also good but get really boring after a while. Do you feel a little guilty eating PB sandwiches for dinner? Not putting any effort into it? Again, try something new. Peanut butter on a different type of bread (GF or regular whole grain if possible) with low fat cream cheese and raisins is delicious. Try other types of nut butters and add some surprising ingredients. Adding fruits or vegetable to the sandwich makes it a balanced and healthy meal. Serve it with any fruit or vegetable you have on hand--cooked or raw--and you have a tasty meal.

And don't forget presentation. If you have the time and inclination, serve that grilled cheese on your good china with your drink in a crystal glass. Light some candles and turn down the lights. Even if you are eating alone! Eat picnic style, even in the winter. Roast chicken saugsage on sticks in the fireplace. Have fun.

Tuesday, April 7, 2009

Stuffed Cabbage

This recipe for stuffed cabbage is one that my mother learned from her mother and I learned from her. It really is quite simple and really good. I find it therapeutic to roll the cabbage. I am posting this in honor of my Aunt Emilie whose funeral was yesterday. Her son brought an arrangement of cabbage and flower in her roasting pan to the funeral home and altar in honor of the "gwumpke queen." Spelling is probably way off but you get the point! I serve this with the traditional Polish cucumber salad--sliced cucumber with sour cream or mayo (low fat is fine), salt, pepper and dill.

1 head of cabbage
1 cup of rice, cooked (makes 2 cups, I use brown for healthier version)
1 pound ground beef
1 onion, chopped
1 tsp. olive oil
1 tsp. pepper
2 tsp. salt
1/2 tsp. garlic powder
1 can tomato sauce

Cook the chopped onion in the olive oil till soft either microwave or stovetop. Mix in ground beef and cooked rice, salt, pepper, garlic powder. Insert a knife around the core of the cabbage then steam in a microwaveable dish with about 1 cup of water till soft enough to roll. Remove the cabbage leaves from the head. Place filling (1/4-1/2 cup depending on size of leaf) on one end. Fold over the end, then the sides then the opposite end to make a package. Place seam down in a roasting pan. Pour tomato sauce over top of rolls and bake about 1 hour in a 350 degree oven. Serve with catsup.

Wednesday, April 1, 2009

Why does chicken soup taste better sometimes than others?

This may seem elementary to some of you but I have been making chicken soup with water, salt, pepper, chicken parts, celery, carrots, onion and sometimes a little parsely forever. Yet every time I make it it tastes differently. Sometimes it is great, sometimes OK and sometimes pretty bad. I have come to the conclusion that it mostly depends on the chicken! These days I use organic chicken breasts with the bone and skin, removing the skin and bone after it is cooked. This seems to make the best soup. Amish chicken appears to work as well. (If you use a mixture of dark and white meat it tastes even better but snce I am cutting fat, I don't use the dark pieces.) These chickens are not processed and are raised in a way that makes them taste better, hence the better soup. The other "secrets" are using a lot of chicken and vegetables to the amount of water. If you want more chicken soup, add more "stuff," not just more water. I cook the GF noodles, usually the spiral kind, separately and only add them to the bowl when serving. They basically dissolve if you leave them in the liquid. Try using whole grain brown rice or quinoa noodles for added nutrition and fiber. Brown and wild rice make good additions instead of noodles as well. Good homemade chicken soup is one of the foods I call "a love pat for your tummy."

Thursday, March 26, 2009

Food is supposed to nourish us.

Do you ever think about why you eat what you do? Is it habit? Do you eat whatever someone else fixes for you, like McDonald's? Is the diet you follow easy and cheap? Maybe you don't think about it, just shovel in whatever is in front of you. Mindless eating like this is killing us. We feel rotten, we are irritable, we are diseased. It isn't just what we ARE eating, but what we are NOT eating. The point of eating, I think, is to nourish our bodies so that we can be healthy, function, be healthy and happy. All too often we just eat to fill up our stomachs or our emotional holes. Learn more about what foods nourish our bodies and begin to replace "bad" foods as much as possible with healthier alternatives. Do this even if it is one food per week. Every time you choose a healthy food, you don't eat something that isn't nourishing your body. Keep choosing healthy whenever you can. Every step helps. Consider whole grains and vegetables. Consider local produce because it is more likely to have retained it's nutrients. Consider organic. Consider non-processed. I say the closer it is to the original farm product, the better it is for you. It may be a bit more expensive to eat this way, but it is cheaper in the long run considering the financial and emotional health care costs you will spend eventually by eating garbage. Eventually, if enough consumers demand healthier alternatives, the cheaper they will become.

Wednesday, March 25, 2009

Artichoke and Cream Cheese Stuffed Portabellas

This is so yummy. It is an alternative to meat that is healthy and delicious. Portabella mushrooms are a great substitute for beef and is much cheaper. This recipe is also very quick. I served these with steamed broccoli tossed with lemon juice and a fruit salad.

12 oz. cream cheese (can be low fat)
1/4 c sour cream (low or nofat is fine)
2-3 minced garlic cloves
1/2 cup diced artichoke hearts
1 oz. parmesan cheese
1 green onion, thinkly sliced
1/4 cup GF or regular breadcrumbs mixed with 2 tsp. italian seasonings
4 large portabella mushroom caps
4 slices of provolone cheese (can be low fat)

Mix all the ingredients though green onion using a mixer. Preheat oven to 400 degrees F. Clean mushrooms and remove the stem at the base. Place stem side up on baking sheet. Divide the cheese mixture evenly between the mushrooms and spread to edges. Sprinkle each with 1/4 breadcrumb mixture. Bake 5-10 min. until crumbs are golden. Top with cheese slice and bake 10-15 more minutes until cheese is melted and bubbly. Makes 4 servings.

Friday, March 20, 2009

West Coast Meat Rub

I made this recently for my son and Megan putting it on pork tenderloin. The smell is fantastic. Originally the recipe was for flank steak and it is delicious either way. I think it would also be wonderful on chicken. It is easy and extremely flavorful. This makes enough for two flank steaks (1.5 lbs. each) or you can cut it in half for less meat.

4 tsp. minced garlic
2 1.5 lb. each flank steaks (or pork tenderloin or chops or chicken)
2 tbls. chili powder
2 tsp. five spice powder
2 tsp. salt
2 tsp. sugar
1 tsp. freshly ground pepper
1 tsp. ginger

Rub meat on all sides with garlic. Mix the remaining ingredients in a small bowl and then sprinkle them evenly on the meat. Rub the spices into the meat. Place the meat in plastic bags and refrigerate for 2 hours (can be less or more). Cook the meat on the grill or in the oven as you normally would.

Wednesday, March 18, 2009

Quick, easy, GF salad dressings

Bottled salad dressings very often contain gluten. You can buy GF dressings if you search for them. You can also make small quantities of GF and delicious dressings at home with just a few common ingredients. For a honey mustard dressing I mix regular yellow mustard with vinegar, a little sugar, honey or Stevia, and then add olive oil for a quick, tasty dressing. Another good recipe follows:

Sweet and Sour Dressing

1/4 cup vegetable oil
1 tbls. sugar or stevia or other substitute
1 tbls. vinegar
1 tbls. snipped parsley (or 1 tsp. dried)
1/2 tsp. salt
dash of pepper
dash of red pepper sauce

Combine well and store in the refrigerator.

GF Information

There is a good website, www.clanthompson.com, that provides a lot of good information about GF foods and celiac disease. You can sign up for their email newsletter that contains lists of foods that are gluten free. They also feature articles by experts in CD, the diet and current research that are very informative. You can also purchase their "Smart List" which provides continuously updated lists of gluten free foods. I haven't purchased the list, but I do find the newsletters well done. If you are new to GF eating, you may want to consider purchasing the list.

Monday, March 16, 2009

Eating out

Eating out at restaurants or other people's homes can be a big challenge if you are eating gluten free. It is truly amazing how many items contain gluten. Outback Steakhouse, for example, has wheat in the seasoning on it's vegetables. Many places coat their fries in wheat flour before frying them. Most soups, salad dressing and many sauces contain wheat. And then there are the obvious sources--bread and pasta and cakes. If you can go on the restaurant's website before going there, you may find an ingredient list for its menu. Some have a special gluten free menu, online or in the restaurant. Usually it just gives you advice about what to avoid. Every now and then you find a restaurant that serves gluten free pasta and other items that replace the traditional items. When you get to the restaurant, ask the server about gluten. In some places, the staff is well trained about gluten free foods. In some places they will need to ask the chef. Other places have food lists that say what is in the food. I urge you to ask not only for your health, but because the more we ask, the more aware restaurants are of our needs. Maybe they will start carrying GF foods. When I go to friend's houses, I usually ask what they are preparing and then bring foods that work for me if necessary (like GF pasta if they are serving spaghetti). Or, I eat at home and just eat the items served that are GF. I generally take GF crackers or pretzels with me so that I can sample the dips and things they serve and still be safe. My very kind friends are aware of my needs and usually go out of their way to be sure I have safe foods. I try not to make a big thing of it though because it isn't a big thing. After all, it is only food!

Tuesday, March 10, 2009

No Bake Chocolate PB Cookies

This is a very old recipe that we used to make when I was a kid. We often made it in the summer because turning the oven on in our non-airconditioned house was pretty awful. It was originally made with oatmeal but I have substituted quinoa (keen-wah) flakes to make it GF. Quinoa is loaded with protein. You can use GF oats but they are hard to find and very expensive. Also, if you are like me, you have a separate intolerance of oats so this works! Even though this is a cookie, it has a lot of really healthy ingredients in it and is quick and easy.

2 cups sugar
1/2 cup butter
3 tbls. cocoa (dark if possible)
1/2 c milk
1/2 cup peanut butter
3 cups quinoa flakes (or oatmeal)
1/2 cups walnuts chopped

Melt butter in saucepan and add cocoa, milk and sugar. Heat to boil for one minute. Remove from heat and add peanut butter, stirring until smooth. Add the quinoa and nuts. Drop spoonfuls on waxed paper covered baking sheets and chill until set.

Check this out

Megan Killian, my son's girlfriend, has a blog at http://www.megankillian.blogspot.com/. She is a talented and passionate althlete and also follows a gluten free diet. Her blog is great fun to read and she just posted her own recipe for making GF granola that is less expensive than the manufactured brand out there. Even if you are very active, you can eat GF and still excel. It just takes a bit more work, creativity and knowledge.

Salmon Patties

Salmon patties are cheap, easy and delicious. They are also very healthy with lots of omega-3 fatty acids we are all supposed to be consuming these days. Since the ingredients are usually in your pantry, you can grab them and make these anytime at the last minute and still have a great meal.

1 full sized can wild caught salmon
1 egg
2/3 cup GF or regular fine bread crumbs (or cornflake crumbs or cracker meal)
1/2 grated onion
juice from 1/2 lemon
1/2 tsp. salt
1 tsp. dill weed
olive oil

Drain the salmon and remove large bones. Mix salmon with the rest of the ingredients, lightly tossing to combine. Make 4-5 patties. Heat about 1/4 inch of olive oil in a pan and add patties. Cook until well browned on one side then carefully flip and cook on the other side. Drain on paper towel.

Soft and Fluffy Cheese Pancakes with Cranberry Applesauce

These pancakes are a bit more work than regular ones so I only make them on special occasions but they are worth the work!

3 large eggs, separated and at room temp
1/2 cup regular or GF flour mix
2 tsp. baking powder (1 tsp. if reg. flour)
1/4 tsp. salt
1 cup ricotta or cottage cheese
1/3 c milk
2 tbls. butter melted and cooled
2 tbls. sugar
1 1/2 cups applesauce
3/4 cup whole berry cranberry sauce

In blender or food processor, place the egg yolks, flour, baking powder, salt, cheese, milk and butter. Whirl until smooth scaping sides as needed. In a medium bowl, beat egg yolks until foamy, beat in sugar until peaks form. Fold cheese mixture into wgg whites. Heat griddle. In a small bowl cobine the applesauce and cranberry sauce. Pour 1/4 cup batter on lightly greased griddle, cook until bubbles form and then turn, cooking until brown. Serve with sauce. I usually serve these with bacon.

Monday, March 9, 2009

Simple but Decadent dessert

This is not really a recipe but a suggestion for a dessert that is really good and simple. It is very popular among my friends and family. Start with a brownie. Gluten free brownie mixes are easy to find and I think taste better than regular ones. Whole Foods has their own brand of already prepared GF brownies as do other manufacturers. Place the brownie on a plate or bowl, top with ice cream of choice (vanilla, chocolate, mint chocolate chip, strawberry....). Top with hot fudge and whipped cream. Add sprinkles or nuts if you want. You could vary this with crushed raspberries as topping or caramel...use your imagination!

Friday, March 6, 2009

Butternut Squash and Sage Lasagna

This is an unusual lasagna but you will really, really like it. It can be frozen and then thawed in the fridge and microwaved. This dish is loaded with nutrients.

1 onion in half and then in 1/4 inch slices
1 tbls. olive oil
salt and pepper to taste
2 packages of frozen butternut squash (pureed) or 1 fresh squash cooked and pureed
3 1/2 cups lowfat milk
1/4 cup cornstarch
1/8 cup packed fresh sage leaves chopped (you could use dried, less of course)
1/4 tsp. ground nutmeg
1 c grated parmesan cheese (3 oz.)
6-9 gluten free (or regular) lasagna noodles (no boil type or cooked but firm)
1 package (10 oz) chopped frozen spinach (or use fresh), thawed and squeezed dry

Preheat the oven to 450 degrees F. Toss the onion slices with oil, salt and pepper and place on baking sheet. Roast 45 minutes or until browned (you could also carmelize these on top of the stove instead). Turn oven down to 375. In a 5 quart saucepan, heat 2 1/2 cups of milk on medium high just to simmering. Whisk cornstarch into remaining 1/2 c milk and then add it to the pot. Heat to a full rolling boil stirring constantly. Boil one minute, remove from heat. Stir in the sage, nutmeg, 3/4 cup parmesan, salt and pepper. Puree the onions in a blender or food processor and stir into the squash. In an 8 x 8 inch baking dish, spoon in 1/2 cup of white sauce to cover the bottom. Arrange 2-3 lasagna noodles over sauce and evenly spread 1/2 cup squash/onion puree, then 1/3 of the spinach, then 1/2 cup sauce. Repeat layering one time starting with noodles. Spead the remaining sauce over the noodles and sprinkle with remaining cheese. Cover with foil and bake on a baking disy for 30 minutes. Uncoer and cook 15 more until bubbly. Let stand for 10 minutes for easier serving.

Thursday, March 5, 2009

Where to find credible information.

It is easy to get on line and search for information as you know. The problem with medical info on line though, is that it is not always accurate. I have seen some really bad information out there that my patients and others read and believe. This can be really dangerous when it comes to your health. Where gluten intolerance is concerned, specifically Celiac Disease, I am still stunned by the number of professionals, even gastroenterologists, who done't really know much about the disease! Registered dieticians often are not up to date on the diet and give out incorrect information making it even harder to follow the diet. One of the best ways to get information is to join a gluten free support group in your area. You may be able to find one by searching on line. Many of the Whole Food's stores have monthly meetings. You might want to ask at your local health food store if they know of one. Of course, not all the info will be accurate, but you will get an insider's view on the disease and diet and recipes. Who better to hear about these things than fellow gluten free followers? One source I can recommend on line is www.nih.gov. This is the National Institute for Health's site. You can search for just about anything there and feel reasonably sure that the info is accurate. Other GF websites are www.celiac.org and www.celiaccentral.org. Reading accurate information will make living with your gluten intolerance a lot easier.

Wednesday, March 4, 2009

Pierogi Casserole

As promised, I made this last night. It was really good and really easy. You don't have to be Polish to enjoy this one. Great leftover or frozen.

1 15 oz. can sauerkraut (with caraway is great)
1 c onion, chopped
3 T butter or olive oil
1 c elbow Macaroni, cooked to firm and drained (gluten free or regular)
2 cups mashed potatoes (you can use frozen)
1 8 0z. container of sour cream (low or no fat is fine)
1 thinly sliced apple
1 1/2 c. shredded cheddar cheese (low fat is ok)
salt and pepper to taste.

Spray 9" x 13" baking dish with cooking spray. In a skillet melt butter or heat olive oil. Saute onions until soft, add drained sauerkraut and cook until it starts to brown. Combine the macaroni, potatoes, apples, sauerkraut with onions, and sour cream. Add salt and pepper to taste. Mix well and turn into prepared dish. Top with shredded cheese and bake at 350 degrees F for about 30 minutes or until bubbly. Be creative, add other pierogi fillings like mushrooms or farmer's cheese or prunes!

Tuesday, March 3, 2009

The real problem with eating gluten.

If you have celiac disease, a severe intolerance to a protein found in wheat, barley, rye and contaminated oats, you can have more than an unpleasant reaction to these foods. You can experience malnutrition no matter how much you eat. Even more scary, you are at risk for a gastrointestinal cancer that can be fatal. A cousin of mine with celiac disease died from this cancer. There are a lot of doctors out there who don't seem to understand celiac disease. It takes an average of eleven years to get a diagnosis of celiac disease even though it is thought to be present in about 1-130 people in the US. In Italy, children are routinely screened for celiac disease. Not so in the US. If you have gastrointestinal symptoms such as diarrhea, gas, stomach pain, nausea, weight loss be sure to ask your doctor to do some simple blood tests. Do this if there is a family history of celiac disease even if you don't have any symptoms. If he/she doesn't, find a new doctor. This condition makes so many people miserable and at risk. It can't be cured at this point but it is treatable with a gluten free diet. There is a lot of research out there looking for the actual cause and a treatment as well. Don't ignore your symptoms or risk. It is not worth it.

Trying something new, just for you....

Tonight I am making a Pierogi Casserole. I am of Polish heritage and Pierogis are one of the most wonderful Polish foods in the world. They are also a lot of work! I do make gluten free ones but not very often. So, tonight I will try this recipe out and let you know if it is worth making or not. Really sounds good though!

Monday, March 2, 2009

Baked Apple and Caramel Cheese Pancake Supreme

The only unusual ingredient in this recipe is the Gjetost Cheese. It is sold in gourmet markets but I have seen it in regular supermarkets. Ask for it because it is usually wrapped in small packages and you may miss it. It is worth searching for just to eat it because it is really good, caramel-tasting. This recipe works for breakfast, brunch or dinner.

6 tbls. rice flour or GF mix flour
1 tsp. baking powder
dash salt
4 egg whites
1/4 cup plus 5 tbls. sugar
4 egg yolks
6 tbls. milk
2 cups shredded apple
1 cup shredded Gjetost cheese
1 tbls. lemon juice
1 tsp. cinnamon

Heat oven to 400 degrees F. Place a 10 inch skillet in to heat. Combine flour, baking powder, salt and set aside. Beat egg whites until foamy. Gradually beat in 5 tbls. sugar and continue beating until stiff peaks form. Beat egg yolks in another bowl, stir in milk and then flour mixture alternating. Fold in the apples, cheese and lemon juice. Fold in the egg whites gently. Remove the pan from the oven and coat with butter or spray oil. Spoon mixture into pan and spread to edges. Blend 1/4 c sugar with cinnamon and sprinkle on top. Bake 10 minutes or until baked and glazed. Serve hot.

Rice, Bean and Vegetable Salad

I love this salad. It is wonderful as a main dish or a side dish. I make it a lot in the summer but it is equally good anytime. This salad is packed with nutrients, fiber and protein and is low fat and low calorie.

1 tsp. cumin seeds
1 1/4 cups Texamati or Brown Rice
2 1/2 cups water
2 tsp. salt
2 cups corn, fresh, frozen (thawed) or canned (drained)
1/3 cup each olive oil and white wine vinegar (or rice vinegar, or any kind)
1/2 tsp. pepper
1 15.5 oz. can each black beans, garbanzo beans (or pinto beans or soy beans or whatever)
1 cup quartered grape or cherry tomatoes (or chopped full sized tomatoes)
1/2 c each slice celery, scallions and shredded carrots
2 tbls. minced jalepeno chile (fresh or canned)

Toast the cumin seeds in a pot over med heat until fragrant, 2 minutes. Add the water and 1/2 tsp. salt and cook according to directions. Spread cooked rice on baking sheet to cool. In large bowl, whisk the remaining 1 1/2 tsp. salt, oil, vinegar and pepper. Add the rice, veggies and peppers and toss to coat. Cover and refrigerate.

Tomato Curry Soup

This is a really good tomato soup recipe. It is one of my most requested. You can vary the amount of "spice" you want by changing the amount of curry powder or by leaving it out and adding other herbs or spices like basil. It is quick and easy to make with no special ingredients needed.

1 15 oz. can diced or whole peeled tomatoes
2 inner ribs celery without leaves
1 small onion, chopped coarsely
2 tbls. butter (or olive oil)
1 tsp. to 1 tbls. curry powder
3 tsp. cornstarch or potato starch
2 cups of milk
1/2 cup half and half or cream (or additional milk)
2 tbls. ketchup
salt and pepper to taste
parmesan cheese (optional garnish)

In a blender or food processor, blend the tomatoes with the juice, celery and onion till pureed. Place in a pot and heat on low. Melt the butter (or heat the olive oil) in another pot. Add cornstarch and curry powder and stir until bubbling. Remove from heat and whisk in 2 cups of milk. Cook over medium heat, stirring, until slightly thickened. Do not boil. Add the warmed tomato mixture to the milk mixture and stir. Mix in the half and half and 2 tbls. ketchup. Do not boil. Add salt and pepper to taste. Garnish with grated cheese if desired. Serve this with grilled cheese, GF if needed.

Cookbook suggestions

I have purchased a lot of cookbooks over the years including GF ones. Some of them have been absolutely awful! I wondered if these people ever cooked (let alone ate) the recipes they put in their books. The answer is not to replace tasty foods with inedible substitutes. I would rather skip a food category than eat a horrible immitation. Bread is still a big challenge although there are some good recipes, just a few, but they are usually a lot of work.

My all time favorite cookbook for GF foods Bette Hagman's " Gluten Free Gourmet Cooks Comfort Foods." If you don't have a GF cookbook, I suggest you start with this one. Experiment a lot with recipes to see if you can substitute GF ingredients for the regular ones. Sometimes it works, sometimes not. Try using whole grain or healthier substitutes like brown rice, quinoa, teff, montina, buckwheat, sorghum and soy flours. You almost always have to mix flours to make them workable. Bette Hagman's Gluten Free Gourmet Bakes Bread" on making bread has a lot of recipes you can try. She uses a lot of bean flour which some people can't tolerate. I have successfully substituted soy flour for the bean flours without problem some of the time so you may want to try that. Bette's Walnut Bread is especially good.

Grocery stores are beginning to carry more GF options but for now they primarily carry the less healthy options. Health food stores are more likely to have better options so look around. You can also order online but shipping is generally quite expensive. If you find a product that you like and it isn't in your store, let the manager know that you would like them to carry it. The more we ask, the more likely they will start stocking for us.

Sunday, March 1, 2009

First recipes and some tips for healthy eating

I have posted my first recipe sharings. I hope that you try them and like them. Eating gluten free is a lot of trouble but you do get used to it. I wouldn't have served my first recipes to anyone other than someone who is gluten free. Now, I never make gluten containing foods.

One of the problems with gluten free substitutions is that the foods can be low in nutrients and high in processed flours. I am a registered nurse who has been cooking and eating healthy for many years. When I started eating the kind of gluten free foods that are most commonly in stores, I got a whole new set of health problems. The idea is to eat healthy and gluten free; to nourish your body. Oh, and of course the food should be delicious. Concentrate on vegetables and whole grains that are gluten free. Add fiber and nuts and fruit whenever possible. Avoid trans fats and high fructose corn syrup at all costs. You may want to look at Dr. Andrew Weil's website for more information on healthy eating. It is www.drweil.com. There are other sites to get information as well but I like Dr. Weil's advice.

More recipes and tips to come!

Brown Rice Stuffed Peppers

For this you can use any color pepper you want. These freeze well and can be microwaved to heat them. Don't let this intimidate you. It really is easy. By accident, I dumped in whole peppercorns once. They softened during baking and it was really good this way. If you don't like that much pepper flavor, use ground.

6 large peppers
1 lb. ground meat of choice
2 tbls. chopped onion
1 tsp. salt
1/4 tsp. garlic power (or minced garlic)
1/2 tsp. ground or whole black pepper
1 c cooked brown rice
1 can (15 oz. tomato sauce)
3/4 cup shredded mozzarella cheese or parmesan

Preheat oven to 350 degrees F. Cut a thin slice from the top of stem end of peppers, remove seeds and membranes. Rinse. Place on a microwaveable dish, covered in plastic wrap, for 3-4 minutes. Mix rice, meat, 1 cup tomato sauce and rest of ingredients except cheese. Stand upright in a baking dish and pour remaining sauce over tops. Cover with foil and cook about 45 min. remove cover, topo with cheese and bake 15 minutes more.

Frittata any way you like it.

This is a great dish to serve for dinner or breakfast or brunch or anytime. It is easy and good and you can use whatever is on hand. Use your imagination.

2 tbls. olive oil
filling ingredients (see below)
salt and pepper to taste
1 clove garlic, minced
8 large eggs
3 tbls. parmesan cheese
3 oz. additional cheese grated or crumbled (ooptional, see below)
1 tbls. fresh minched parsely or basil (1 tsp. dried)

Heat oven to 400 degrees F. In a skillet, heat oil and saute vegetables (see below) until soft and lightly browned, 6-8 minutes. Sprinkle with salt and pepper. Add garlic and cook 1 min longer.
Beat eggs until combined. Add parmesan and optional second cheese, herb, salt and pepper.
Shake the skillet to evenly distrubute the veggies and carefully pour the eggs over. Cook without stirring for about 1 minue until the edges start to set. Place the pan in the oven and cook until puffed and set about 10-12 min. Cut into 4 wedges and serve.

Fillings:
*Zucchini cut into rounds with 1/2 c grated mozzarella
*8-12 asparagus spears cut into 1 in. pieces, 4 ounces cooked diced ham
*3 cups fresh spinach, coarsely chopped, 6 oz. uncooked italian sausage removed from casing and crumbled.
*2 plum (or other) tomatoes, chopped and seeded, 3 ounces crumbled goat cheese
*4 ounces cooked diced ham, cream cheese cut into small cubes, green onion or chives

Vegetable and Ground Meat Soup

This is delicious and easy. It is even better the second day. It freezes and microwaves well. Instead of 4 cups of water and bouillon cube, you can use chicken, beef or vegetable stock. Try other veggies, fresh, canned or frozen like peas and green beans.

1 cup each: chopped onions, slice carrots, chopped celery, diced potatoes
1 tsp. seasoned salt
1/2 tsp. pepper
1 bouillon cube
1 bay leaf
1 tsp. dried basil
1 lb. ground meat--bison, beef, turkey
1 lb. canned diced tomatoes
4 c water
1 tbls. parsley, dried
1/2 tsp. thyme, dried

Cook ground meat and onions till brown and drain any fat. Add water and bouillon (or stock) and rest of ingredients. Cook until vegetable are softened. Put in bowls and top with cheddar or parmesan cheese if desired.

Basil and Fresh Mozzarella Pizza

This is easy and a delicious change from usual pizza. Very quick and easy too. Refrigerate leftovers and microwave to reheat.

GF Pizza dough of choice:
Chebe mix or frozen, Whole Foods brand frozen pizza crust, mix or premade of choice
1/2 tsp. extra virgin olive oil
1 large plum (or other) tomato, thinly sliced
1 tbls. sliced fresh basil (or 1/4 tsp. dried if you must)
4 thin slices fresh mozzarella cheese
1 slice of ham cut into thin strips (optional) or cooked and crumbled bacon
1/3 tsp. pepper.

Heat oven to 425 degrees F. Place dough on a lightly oiled baking sheet. Bursh the dough with oil evenly. Layer tomato and next 3 ingredients evenly. Sprinkle with pepper. Bake for 10 minutes or until crust and cheese are golden. Play around with the toppings on this one. Artichoke hearts and black olives are very good.

Potatoes, Lentils and Balsamic

Experiment with the spices on this one. It is fast and hearty and again, can be frozen for later.

4 cups water
1 1/4 cups lentils of choice, rinsed and drained
2-3 large baking potatoes, peeled and cubed small
1 tsp. dried tarragon
1/4 tsp. pepper
1 tsp. salt or to taste
1 tbls. olive oil
1 cup chopped scallions (or onions)
1 cup each shredded carrots and zucchini
2 cloves garlic, minced
3-4 tbls. balsamic vinegar, to taste

Cook the lentils, potatoes, tarragon and pepper in the water. Boil, then cover and simmer for 15-20 inutes until potatoes are tender. Drain. In a large frying pan over med heat, cook the scallions, carrots, zucchini and garlic, stirring frequently for 8-10 min until carrots are tender. Turn to low heat and add lentil mixture. Sprinkle with balsamic vinegar and salt to taste and mix well. Cook for 2-3 more minutes to blend flavors. I serve this with salad or raw vegies and cornbread or hearty bread/rolls.

Vegetable Chili

The mixture of spices in this vegetarian and healthy chili make it so good! You will not miss the meat. Even my carnivore husband loves this one. This freezes very well and actually tastes better the next day.

1 tbsp. olive oil
1 lb. carrots, 1/4 inch diced
2 large stalks of celery sliced
2 gloves of garlic, crushed with press
1 large onion chopped
4 tsp. chili powder
1 tbsp. ground cumin
1/2 tsp. ground cinnamon
1/4 tsp. ground red pepper
salt to tast
1 can (14.5 oz.) diced tomatoes
1 can (14 or so oz.) vegetable or chicken stock (1 3/4 c)
1 cup water
2 cans of cannelini beans, rinsed and drained
1 can black, pink kidney or pinto beans, rinsed and drains
2 c. frozen shelled edamame (soybeans)
1/4 c. loosely packed fresh cilantro, chopped

Heat vegetable oil on med-hi heat until hot. Stir in carrots, celery, garlic and onion, cooking for 10-12 minutes until vegetables are browned and tender, stirring occasionally. Stir in the chili powder, cumin, cinnamon, red pepper and 1 tsp. salt and cook for 30 seconds stirring. Add tomatoes, broth and water. Heat to boiling, cover and reduce heat to low. Simmer for 15 min. then stir in beans cooking for 10 more minutes. Add edamame and cook for 6 min. or until tender. Stir in 1/4 c cilantro. Spoon into serving bowls and top with sour cream, grated cheddar and more cilantro if desired. I serve this with salad and cornbread.

Not Kraft Macaroni and Cheese

This is easy and is so luxusious you will never eat regular mac and cheese again. You can refrigerate leftovers or freeze portions and microwave to thaw and reheat later.

3 tbls. butter
2-3 cups sliced shallots or mild onions
8 oz. or two cups of gluten free elbows or other short pasta, cooked but still firm
1 1/4 cups half and half (or milk, or low fat/fat free milk)
2 1/2 tsps. hot sauce
2 c coarsely grated extra sharp cheddar (horseradish cheddar is a great alternative)
1 1/2 tbls. potato starch, cornstarch, or rice flour
2/3 c crumbles soft fresh goat cheese

Preheat oven to 400 degrees F. Melt butter in heavy large pan and add shallots, sprinkle with salt and pepper. Cook covered for 5 minutes, stirring often. Reduce heat to medium. Cook covered until they are deep brown, stirring often, about 6 minutes.
Bring half and half or milk and hot sauce to simmer in saucepan. Toss cheddar cheese with the flour to coat, then add it to the milk mixture. Whisk until smooth and just returns to a simmer, about 2 minutes. Mix in the pasta and season with salt and pepper. Pour into a greased 11 x 7 inch pan, top with carmelized shallots and sprinkle with goat cheese then pepper. Bake about 13 minutes or until heated through. Serve this with salad or a vegetable of your choice.

Gluten Free but still really good recipes

For 27 years I have been cooking gluten free foods. A lot of it was really, really bad. I now have a large collections of wonderful, practical recipes that I serve everyone, gluten free or not. They never know because these foods are really, really good. Try them and let me know what you think!