The Healthy Eating Site » Gluten Free

Banana Mocha Non-Milk Shake

Donna — Sat, 21 Mar 2009 03:11:31 +0000

Banana Mocha Non-Milk Shake

I created this as a non-dairy alternative to my former favorite, espresso milkshakes. Now, I may be biased, but I’d say espresso milkshakes pale in comparison to this baby! This is a favorite afternoon pick-up drink in my house.

I also find this satisfies my sweet cravings, and is a lot healthier than having a chocolate bar.

Ingredients

1 cup brewed espresso
1 cup rice milk, soy milk, or nut milk
4 medium frozen bananas
1 T cacao nibs, cacao powder, carob powder
1 teaspoon raw agave syrup
1/2 teaspoon natural vanilla essence
generous shake of ground cinnamon

Instructions:

Brew the espresso ahead of time and allow it to cool down. I usually make it in the morning and put it in the fridge until afternoon when I make my shake.

Break or cut the frozen bananas into several pieces. You may have to experiment to see just what size your blender can handle.

Put the banana pieces into the blender and add all the other ingredients. Blend until smooth. Serve.

Makes 4 servings

Banana Mocha Non-Milk Shake

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Marinated Chickpea Salad

Donna — Mon, 09 Mar 2009 09:51:13 +0000

Marinated Chickpea Salad

One of the most popular legumes in the world, chickpeas (also known as garbanzo beans) were one of the first crops to be cultivated. They are one of the tastiest and most versatile of the pulses. Chickpeas are also high in fiber and contain the phytonutrient isoflavone, which may help to prevent cancer. Chickpeas belong to the family of legumes, also known as pulses. A study of 10,000 men and women in the USA found that those who ate pulses at least four times a week had a significantly lower risk of coronary heart disease.

This tasty marinated chickpea salad can be put together quickly, stored overnight in the fridge and eaten for lunch the next day.

Ingredients:
2 cups cooked chickpeas, drained
2 T extra virgin olive oil or hempseed oil
1 teas toasted sesame oil
1 T wheat-free tamari
lemon juice to taste
1 teas agave syrup (optional)
1/2 cup red, orange or yellow bell pepper (capsicum)
1 med carrot
9 baby spinach leaves
couple sprigs each fresh parsley and mint

Instructions:
Add the chickpeas to a plastic container with a tight-fitting lid. Pour the oils, tamari, lemon juice and agave syrup over the chickpeas.

Finely slice the bell pepper and spinach leaves. Grate the carrot. Finely dice the fresh herbs. Add to the container and toss everything until thoroughly mixed.

Put on the lid, and turn the container upside down until the oil mixture reaches the lid. Refrigerate for at least one hour. Shake and invert the container occasionally to coat all the ingredients with marinade.

Served chilled this is a great refreshing summer salad, but it’s also delicious served warm.

Where to Find High Quality Oils and Agave Syrup

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Slow Cooker Lentil & Quinoa Stew

Donna — Sun, 21 Dec 2008 08:50:35 +0000

Slow Cooker Lentil Quinoa Stew

This hearty lentil stew is an easy to cook, high protein meal that suits those on low carb diets – such as the South Beach diet and low GI diets. Both lentils and quinoa are high in fiber and protein.

Ingredients:

2 cups brown lentils
1/2 cup quinoa
7-1/2 cups water
1-2 medium potatoes, diced
1/2 small sweet potato, diced
2 cloves garlic, finely chopped
1 teas wheat-free tamari (or soy sauce if you aren’t on a wheat-free diet)
2 tablespoons miso
2 tablespoons tomato paste
mixed herbs (any of: oregano, thyme, tarragon, marjoram, sage, cumin)

Instructions:

Rinse and drain lentils, being sure to pick through them to make sure there are no stones. Rinse and drain quinoa. Add to slow cooker.

Dice potatoes and sweet potato, and chop garlic. Add to slow cooker along with herbs (dried or fresh and finely chopped), tomato paste and 6 cups of the water.

Cook on high for 3-1/2 to 4 hours. When the stew thickens and cooks down after about 2.5 hours add 1 additional cup water. Usually the lentils and quinoa will cook before the potatoes do, and potato cooking time will vary depending on how big the pieces are. Once everything is cooked, turn off the heat, add tamari and let set a further half hour.

Mix the miso and remaining 1/2 cup of water, then add to the stew and mix well.

Serves 6.

Serving Suggestions:

Serve with grated parmesan on top
Serve with toasted sesame seeds or gomasio (toasted sesame seeds and salt) on top for a vegan alternative
Use barley instead of quinoa

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Coconut Rice

Donna — Wed, 03 Dec 2008 08:34:47 +0000

Coconut Rice

If you’re lucky enough to get fresh coconut, save the juice and use it to make coconut rice. I used the juice from a mature coconut, but you could also use the juice of a young Thai coconut as well. The coconut juice adds a delicate, sweet flavor that compliments just about any dish. It’s great with stir-fried vegetables, or marinated tofu or tempeh.

This is really nice garnished with the roasted shallots bits that you can sometimes find in Asian food shops. But it would also be nice with roasted garlic as well.

Ingredients:
1 cup brown rice
1 cup fresh coconut juice
1 cup water
2 T fresh coconut, finely grated
dash of salt

Instructions:
Wash and drain brown rice and add to saucepan. Add water, coconut juice and salt. Cover saucepan and put on stove over medium heat.

Grate 2 T fresh coconut, if you are using it. Add to saucepan, and cover again.

When liquid starts to boil, turn heat down to low and simmer for about 45 minutes, covered. Turn off heat and leave to set, covered, for 10 minutes.

Fluff with fork and serve.

Serves 2.

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Creamy Avocado Guacamole

Donna — Mon, 01 Dec 2008 07:54:40 +0000

Creamy Guacamole

Besides being delicious, avocados are very high in potassium, Vitamin A and fiber. One avocado contains 1230 IU of Vitamin A and 1204 mg of potassium, as well as 4 grams of protein and 10 grams of dietary fiber. They are packed full of other vitamins and minerals, such as Vitamin C, B1, B2, Niacin, Folate, Pantothenic Acid, B6, Phosphorus, Magnesium, Calcium, Sodium and Iron.

I find this guacamole the perfect way to incorporate hempseed (or flaxseed) oil into my diet. Both types of oil contain high amounts of the essential Omega-3 oils, and since it’s important that you don’t heat the oils, this recipe is perfect. I noticed a marked improvement in my skin and hair health when I started taking hempseed oil. In addition to skin conditions, omega-3 helps with heart disease, depression and fatigue. Flaxseed or hempseed oil is highly recommended for women 35 and older because they are very rich in phytoestrogens.

Ingredients:
1-2 ripe avocados
1 lime, juiced
1/2 lemon, juiced (to taste)
1 T flaxseed oil (can substitute hempseed oil or cold-pressed, virgin olive oil)
1 clove garlic, very finely chopped or crushed
1/4 cup kefir or natural acidophilus yogurt (optional, leave out for raw food & vegan versions)
1/2 teas ground cumin
dash of sea salt or Himalayan pink salt to taste

Instructions:
Cut avocados in half and scoop the fruit out into a bowl. Remove any bits that are brown or black. Using a fork mash the avocado against the sides of the bowl to break up any big pieces.

Add the lime juice, lemon juice, oil, salt and cumin. Mash with a fork some more until the avocado is creamy.

Add yogurt and garlic and mix in thoroughly.

Serve with wheat-free corn chips or carrot and celery sticks if you’re on a low-carb or raw food diet.

Cooks Tip:
You can store the leftovers in the fridge overnight, the lemon/lime juice ensure that the guacamole will keep it’s color, and the garlic will keep it from going off. The flavor is even better the next day.

About Flaxseed Oil:
Flaxseed oil is one of the superfoods that I consider essential in a healthy diet. But it’s important that you use really high quality flaxseed oil, even though it may cost a bit more than the low quality products, this is one case where buying cheaper is definitely false economy. So when you are shopping for flaxseed oil, sometimes just called flax oil, look for brands that are organic, cold-pressed and stored in the refrigerator rather than on a shop shelf. You should always keep your flax oil in the fridge as well.

If you can’t find high-quality flaxseed oil locally, or you prefer to shop online (saves your fuel and time) here is my recommendation for a good-quality flaxseed oil: Nature’s Bounty Organic Flax Seed Oil, Cold Pressed , 8-Ounce Bottles (Pack of 2)

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Soy Fried Tempeh

Donna — Sat, 22 Nov 2008 07:43:15 +0000

Soy Fried Tempeh

Tempeh is a traditional Indonesian soy food that’s high in protein and one of the few vegan foods that’s high in vitamin B12. It’s a delicious, low-fat, no cholesterol, gluten-free, high protein alternative to animal products. The soy beans are naturally fermented to aid in their digestion, but nothing about the taste of tempeh says fermented.

Ingredients:
1 block organic tempeh
olive oil
wheat-free tamari or shoyu (soy sauce)

Instructions:
Slice the tempeh as thinly as you can. The thinner, the better, aim for a thickness of 5 mm or less.

Put enough olive oil in a frying pan to just cover the bottom of the pan. Heat up the oil over a medium heat. When the oil is hot, lay the strips of tempeh in the pan.

Heat for 2-3 minutes, then sprinkle in the tamari or shoyu and shake the pan to keep the tempeh from sticking and to distribute the tamari. Continue to cook until the tempeh is golden brown on the bottom and turn. Fry the second side until golden brown and remove from the pan.

Frying Tempeh

Serve and eat!

Cook’s Tips:
This tempeh is great as a starter, either on it’s own or with a peanut satay sauce or sweet chilli sauce. It’s also great broken into pieces and thrown into a salad or stir fry. Put any leftovers in the fridge and use in a sandwich the next day.

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Banana Berry Smoothie

Donna — Fri, 21 Nov 2008 01:42:43 +0000

Banana Berry Smoothie

This great tasting smoothie is packed full of nutrition. It’s especially high in fiber, vitamin C, potassium and antioxidants. The kefir or yogurt contributes acidophilus, to keep your intestinal flora healthy. Using kombucha, instead of dairy makes this a dairy-free, vegan drink.

Ingredients:
1 banana, chopped
1 granny smith apple, peeled, cored, diced
1 kiwifruit
1-2 handfuls frozen blueberries or mixed berries
3/4 cup apple or pineapple juice
1/2 cup organic yogurt, kefir, or kombucha

Instructions:
Cut the kiwifruit in half, and using a spoon scoop out the flesh.

Add all ingredients to a blender or smoothie maker. Blend well.

Notes:
Use kombucha for vegan or raw versions of this smoothie.

Serves 2

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Quinoa Salad

Donna — Thu, 20 Nov 2008 03:50:48 +0000

Quinoa Salad

If you like couscous salads but are looking for something even healthier, and wheat-free this salad fits the bill. It’s light on the digestive system, but filling. The quinoa provides lots of extra protein and fiber. Like couscous quinoa cooks very quickly, so it’s an easy dish to prepare anytime.

Ingredients:
2-3 cups cooked quinoa, cooled
1 handful of mixed salad greens, roughly chopped or torn
1 handful of fresh mint, finely chopped
1 handful of fresh parsley, finely chopped
4 large leaves spinach, roughly chopped or torn
3-4 broad beans, shelled
1/4 red or yellow capsicum, finely sliced
1 carrot, grated
handful of almonds, roughly chopped
1/2 teas ground cumin
salt and pepper to taste

Dressing:
1/4 cup cold pressed extra virgin olive oil
1 lemon, juiced
1 teas wheat-free tamari (can substitute shoyu soy sauce if you don’t mind wheat)

Garnish:
sunflower and pumpkin seeds to garnish

Instructions:
If you cook a bit extra quinoa than you need, you can use the leftovers the next day in this salad. Otherwise, see my article on How to cook quinoa. Make sure it’s cooled before you mix it in with the other ingredients.

Toss all salad ingredients in a large bowl until mixed thoroughly.

Pour the dressing over and toss briefly to evenly distribute it.

Garnish and serve.

Serves 2.

Cook’s Tips:
This recipe uses very loose measurements because for recipes like this I encourage you to change and adapt them to your taste and the ingredients you have on hand.

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Peach & Strawberry Smoothie

Donna — Tue, 18 Nov 2008 02:04:33 +0000

Peach & Strawberry Smoothie

The delicate hint of rose complements the taste of the strawberries perfectly and really brings out the fruity flavors of this drink. I can’t eat much first thing in the morning, so I’ll often have a smoothie to last me until I can eat a bit more. Tinned peaches and frozen strawberries make this a quick, nutritious drink you can whip up anytime of the year.

Ingredients:
1 can peaches, in juice
1 handful strawberries, fresh or frozen
1 to 1-1/2 cup kefir or organic acidophilus yogurt
1 teas bee pollen
1 teas Eau de roses (extract of roses)

Important ingredient notes:
Make sure the peaches are in juice, not syrup, even light syrup – it’s full of sugar and definitely not healthy. Even light syrup really overdoes the sugar and takes away from the flavor of the peaches.

Look for Eau de roses in shops that specialize in Middle Eastern or Mediterranean foods. This is the flavoring that’s commonly used in Turkish delight. If you can’t find any, try substituting natural vanilla essence instead.

Instructions:
Pour the peaches, including their juice and yogurt into a blender. Add bee pollen and rose water. Blend well.

Frozen strawberries will make this a bit thicker and colder than fresh strawberries. You can also add some ice if you want a really cold drink, but not too much or it will mask some of the subtle flavors of this smoothie.

Makes 2 tall smoothies

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Cheesy Egg Muffins With Mushroom, Courgette and Spinach

Donna — Tue, 28 Oct 2008 23:58:08 +0000

Cheesy Egg Muffins with Mushroom, Courgette, & Spinach

I’ve been itching to try this recipe since last week when I found Kalyn’s Kitchen Blog and the recipe for these yummy looking, South Beach Diet Phase I compliant Egg Muffins. I even went out and bought one of those blissfully-easy-to-use silicone muffin trays.

I’ve been waiting and waiting, but our chickens aren’t laying much at the moment – either that or they’ve set up yet another secret nest for us to discover (either that or someone will come back with a bunch of chicks in a few weeks). We went to the local vegie shop yesterday and I got a tray of free range eggs, in anticipation of making this recipe. Well, today was the day! Let me tell you, they don’t disappoint!

Here’s my version of these delicious egg muffins…

Ingredients:
6 eggs
2 T water
1 teas Herbamare ® Herb Seasoning Salt
1 medium courgette, deseeded
3-4 large spinach leaves
1 large mushroom
1 cup finely grated cheese (approx)
12 cup silicone muffin tray

Instructions:
Preheat oven to 375F/190C. Spray muffin tray with olive oil spray.

How to deseed a courgette

Deseed the courgette. This is a trick I learned from Suzi who writes The Cook’s Cupboard, I love courgette raw but I didn’t fancy cooked courgette much until I tasted it prepared this way. You know how the seeds and the bit in the center goes all mushy and tastes a bit sour? That’s the part I didn’t like. Here’s how you avoid it. Cut the courgette in quarters lengthwise. Draw a paring knife down the length of each quarter, slicing off the ridge of seeds. You don’t have to get all the seeds, just slice off about the first 5mm (1/4 inch) and that should be enough. Make adjustments if you have really big seeds.

Cut the quarters of courgette into thin slices. Finely dice the spinach and mushroom.

Distribute the vegetables evenly into the muffin cups. Add grated cheese into each muffin cups. You want to aim to just about fill the muffin cups slightly below the top.

In a 2-cup measuring cup with pour spout, break the eggs, add the herb salt and 2 T water. Beat well.

Egg Muffins Ready to Cook

Carefully pour the egg mixture into the muffin tins, until it nearly fills each cup. It may look like there’s not going to be enough room for the egg, but don’t worry it will flow into all the spaces between the other ingredients.

Put into the oven with plenty of room above them, the muffins will rise up out of the cups while cooking. Bake for 25-35 minutes, until golden brown. The muffins will drop down to the size of the muffin cups when you take them out.

These cheesy vegetable egg muffins are delicious eaten warm or cold. Kalyn says they freeze well too, just wait until they cool, put them in bags and pop them into your freezer.

Makes 12 muffins.

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