Category Archives: gluten free

gluten free pancakes

The Joy Of Pancakes: 5 Gluten-Free Delights

by dairy, gluten free, pancake,

There’s nothing quite like pancakes. Just about every culture I can think of has some sort of a recipe for them.  And many people enjoy them, not just for breakfast, but sometimes even dinner.  This can sometimes be a challenge for those who are dealing with gluten-sensitivity issues.

Whether it’s full-on celiac disease, an allergy to one or more grains, or digestive issues that simply don’t agree with consuming grain products, it can be somewhat difficult when you want to enjoy a pancake.

  1. Gluten-Free Berry Cheese Pancakes

This is a wonderful alternative to traditional pancakes. High in protein and very delicious, it’s easy to make, and you won’t miss the flour.  Obviously, if you’re sensitive to dairy you’ll need to substitute your favorite non-dairy cream cheese instead.  

Gluten Free Berry Cheese Pancakes

Start your day on a delightful note with these gluten-free berry cheese pancakes. Made with a combination of gluten-free flour, creamy cheese, and fresh berries, these pancakes are both nutritious and indulgent.
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Ingredients
  

  • 8 ounces cream cheese, brought to room temperature and cut into cubes
  • 6 large eggs
  • ½ teaspoon ground cinnamon
  • 1 teaspoon vanilla extract
  • 3 tablespoons organic butter, divided
  • 1 cup fresh blueberries
  • 1 strawberries fresh strawberries, sliced
  • Maple syrup, optional

Instructions
 

  • Add cream cheese, eggs, cinnamon, and vanilla extract to a food processor or blender
  • Blend on high until completely smooth
  • Heat a large pan (or griddle) to medium heat
  • When hot add ½ tablespoon butter to the pan, spreading to cover
  • Pour small pancakes onto the pan (approximately 3) — leave space in between so they don’t run together
  • Cook until the edges just begin to turn brown and the pancakes are set, about 3 minutes. 
  • Carefully flip each pancake and continue cooking for another 1-2 minutes until bottom is golden brown on the bottom
  • Transfer cooked pancakes wire rack and keep warm (I like to use my microwave oven for this.  It’s over the cooktop and it’s an insulated box. Don’t put pancakes on a plate as the bottom ones get soggy if you do)
  • Repeat until all the pancakes are made
  • Serve pancakes topped with berries and maple syrup, if using
    Enjoy!

2. Banana Oat Pancakes

This recipe is simple and delicious. One of the things that my family likes so much about it is that the pancakes are very fluffy.  You don't realize that these are whole-grain oat pancakes they are that light and airy.  The bananas combined with the cinnamon and nutmeg make it a delicious way to start your day.  I also like having another great recipe that allows me to use up any almost over-ripe bananas.

banana oat pancakes

King Arthur Flour's Banana-Oat Pancakes

Try these banana oat pancakes for a wholesome twist on a breakfast classic. Packed with fiber-rich oats and sweetened naturally with ripe bananas, these pancakes are as nutritious as they are delicious!
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Ingredients
  

  • 3 small bananas mashed
  • 2 T. unsalted butter melted (use organic)
  • 1 T. lemon juice
  • 1 T. sugar (I reduce this to 1 t. as the bananas when they are this ripe have a lot of natural sugars)
  • 2 eggs
  • 1 C. oat flour
  • 1/2 t. baking soda
  • 1/2 t. salt
  • 1/2 t. ground cinnamon
  • 1/2 t. ground nutmeg

Instructions
 

  • Stir together the mashed bananas, butter, lemon juice and sugar in a medium bowl.
  • Beat in the eggs.
  • Whisk together the oat flour, baking soda, salt and spices in a small bowl.
  • Form a well in the center of the dry ingredients and pour in the wet ingredients.
  • Stir the batter just until the dry ingredients are thoroughly moistened.
  • Check to be sure the batter is thin enough for your pancakes; you may need to add a touch of milk or water (I never do)
  • Let the batter sit 10 minutes before using.
  • Heat a nonstick griddle or heavy skillet.
  • If your surface is not non-stick brush it lightly with vegetable oil.
  • When the surface is ready spoon batter 1/4 C. at a time into the pan.
  • Let the pancakes cook on the first side until bubbles begin to for around the edges, 3-4 minutes.
  • When the pancakes are just beginning to set flip then and let them cook on the second side, about 1 1/2 minutes more.
  • You can sprinkle toasted walnuts over the batter just before cooking as an extra treat.

 

3. Ricotta Pancakes with Honey-Glazed Plums

The inspiration for this was a click-through Twitter post that brought me to Almost Bourdain's (AB's) blog, which I recently discovered and like. He credits his inspiration for this recipe to Bill Granger, I credit my inspiration to him. It's kind of neat how that works, we're all connected by this idea of ricotta in pancakes, but we each put a slightly different twist to it; all of them, I'm sure, are very delicious.

Ricotta Pancakes with Honey Glazed Plums

Indulge your taste buds with these luxurious ricotta pancakes topped with honey-glazed plums. The creamy texture of ricotta cheese combined with the sweetness of honey-glazed plums creates a decadent breakfast treat.
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Ingredients
  

  • For the pancakes:

    1 1/3 C. ricotta cheese

    3/4 C. buttermilk (for a little tang to offset the honey glazed plums)

    4 eggs separated

    1/2 C. fresh ground oat flour

    1/2 C. fresh ground brown rice flour

    1 t. baking powder

    1 t. vanilla

    pinch salt

  • For honey-glazed plums:

    2 plums

    2 T. honey

    1/2 t. cinnamon

    2 t. butter

Instructions
 

  • Pancake instructions:
    Beat egg whites until peaks form, set aside
    Mix ricotta, egg yolks, vanilla, and buttermilk together until well blended
    Mix together flours, baking powder and salt
    Gently add flours into ricotta mixture
    Gently fold egg whites into mixture until just blended
    Grop by 1/4 C. measure into medium hot, greased pan
    After 2 minutes flip to cook other side
  • Instructions for plums:
    Cut plums into bite sized pieces
    Toss with honey and cinnamon
    In a medium-hot pan melt butter
    Add plum mixture and stir until plums begin to soften just a little (about 7 minutes)
    Serve pancakes with plums on top

4. Classic Pancakes

These pancakes are very fluffy, combining the oat flour and the buttermilk.  The whole grains soften a bit by letting the batter rest for a few minutes and soaking up some of that buttermilk to help make the pancakes fluffy and delicious.

Tip: The batter for this recipe does tend to be somewhat thin. It’s best to make smaller pancakes so you can flip them easily.  Or thin the batter out a tiny bit more with some coconut milk and make a crepe-style pancake instead.   so you may find smaller pancakes easier to flip.

Buttermilk Oat Pancakes

Buttermilk Oat Pancakes

Sometimes, nothing beats the simplicity of classic pancakes. These pancakes are a timeless favorite, Whether fluffy or thin, topped with maple syrup or fresh fruit.
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Ingredients
  

  • 1/2 C. oat flour
  • 1/2 C. brown rice flour
  • 1 egg
  • 1 1/2 T. melted coconut oil
  • 1/2 t. baking powder
  • 1/2 t. baking soda
  • 1 t. vanilla
  • 1 T. sucanat

Instructions
 

  • Mix the dry ingredients together
  • Beat the egg
  • Add beaten egg and other liquid ingredients to the dry mixture
  • Let mixture sit for 5 minutes
  • Cook in pan lightly greased with coconut oil
    Enjoy!

 

5. Strawberry Sheet Pan Cakes

Hosting a brunch or feeding a crowd? These strawberry sheet pan cakes are the perfect solution. Baked to golden perfection in a sheet pan and topped with fresh strawberries, these pancakes are as convenient as they are delicious. Get the recipe here: Strawberry Sheet Pan Cakes.

 

Gluten Free Sourdough Baking Class

by baking, gluten free, Uncategorized,

Recently I was invited to take part in a gluten free sourdough baking class. Taught by Kasey Lobb, a registered dietician nutritionist, the class promised to teach us how to make a delicious gluten free sandwich loaf from scratch. We would also go home with a starter of our very own in order to replicate the process in our own kitchens.

I confess I love cooking classes.  It’s super fun to teach them and I certainly enjoy doing that, but it’s also great when you have a chance to take a class and learn from someone else. Kasey was a wonderful instructor.

The class was held at a friend’s house and there were 10 of us, each paired up so we could share one of the Kitchen Aid mixers.  Taking us through the process of what we were doing and a breakdown of the ingredients, Kasey, did a great job of explaining everything.

We started with the liquid ingredients, which included some starter from an impressively large jar.  She’d been feeding it for days in order to have enough for the class.  It was bubbly and fragrant in that fabulous way that starter is supposed to be. 

One of the things that I appreciated about the class is how Kasey apparently has a similar mindset when it comes to food labels. She carefully explained each ingredient, why she’d chosen the ones she did, and how everything worked together to support the dough.  In addition to the gluten free sourdough base we used egg, sugar, yeast, water, GF baking blend, nutritional yeast, ground flax seeds, and psyllium husk fiber.

After mixing the liquid ingredients we mixed together the dry ingredients and then put them both together.  At each step of the process Kasey would demonstrate what we were supposed to be doing and then come around offering assistance if people needed it. She wanted us to not only hear, but also see  and understand why it the batter needed to look and feel the way it did.

Eventually we had our beautiful loaves tucked into their loaf pans and from there into the oven.  At which point we were able to enjoy a snack that Kasey had prepared of the sandwich loaf we were making that she jazzed up with soaked fruit and seeds.  It was mouthwateringly delicious. This bread was so fabulous…how fabulous was it?... everyone wound up going back for a second slice. Nicely dense with a good level of hydration it wasn’t dry like most commercial gluten free breads.  Best of all it didn’t have excessive plant gums.   It’s one of those breads that doesn’t need anything else, it’s amazing all by itself. 

Luckily we were all given the recipe, plus a couple of others to take home with us.

That evening I carefully fed my starter and set it up to make sourdough pancakes for breakfast the next day.  My starter is obviously a new one so it’s not super bubbly, however the pancakes were delicious with a hint of sourdough tang.

Now it’s been fed, put to bed, and is waiting for the next baking adventure.

One of the best things about this class for me was learning about a new kind of baking pan that is much better for batter style breads than regular baking pans.  It gives the loaf more form so that it can rise higher and will be better for sandwiches.

Here’s the supply list:

  • 2.2 pound Pullman Loaf Pan - Made with carbon steel it’s silicon lined with no PFOAs or PFASs, has a vent at the bottom (you use parchment paper when making batter breads), and a lid in case you want perfectly square bread
  • Konsyl Psyllium Husk Powder - This helps keep things together since there is no gluten in this mix, it also provides fiber and density for the bread
  • Nutritional Yeast - Provides a little bit of B12 and also adds delicious flavor to the bread
  • Bob’s Red Mill 1 to 1 Gluten Free Baking Flour - This is Kasey’s recommended blend
  • Active Dry Yeast - Slightly different than instant yeast although I believe both would work for making this kind of bread
  • Gluten Free Sourdough Starter - If you don’t have the opportunity to take a gluten free sourdough baking class or you don’t have a friend who has starter to share, the good news is you can get your own and start from scratch

It was a wonderful class and I’m delighted that I had the opportunity to spend time learning how to do this. If you’d like to take a class with Kasey be sure to check out her website Appetite To Travel.

If you have the chance to take cooking classes I encourage you to do it.  You’ll learn something new, have fun doing it, and gain a new skill that you can add to your kitchen repertoire.

 

banana flour

Green Banana Flour

by gluten free,

When making baked goods an increasing number of people are choosing to avoid gluten. Fortunately there’s an increase in the types and variety of gluten free flours including a number of alternative flours such as those make from cauliflower or legumes.  The newest gluten free flour option on the market is green banana flour.

What is green banana flour?

Yes, that is right - green bananas are being made into flour and it’s now available in grocery stores. Although usually found at ethnic stores, it’s making its way into traditional grocery stores and is even available on Amazon.

Historically green banana flour has been used to replace wheat and rye flour. It was mainly produced in Africa and then exported to Central America and Australia. The process for making it is to peel, chop, dry and then grind the green bananas into a flour. In traditional societies this was done by hand but now it is being done on a larger, automated scale. 

The health benefits of green banana flourgreen banana flour

The use of green banana flour as a functional ingredient has been growing due to its nutritional benefits. A big driving force is that it is gluten free. For those with celiac or who are sensitive to gluten, this can be a good option. Appealing to the gluten-free crowd this type of flour may also wind up being a hot new favorite among those who want to eat lower carbs.

A lower carb option

Yes, green banana flour contains resistant starch, often referred to as the third fiber (after soluble and insoluble) making it a lower carbohydrate option. Resistant starch is not digested in the small intestine but moves on to the colon where it is fermented by microorganisms. This fermentation process is beneficial for gut health. This includes protecting the lining of the intestine, reducing inflammation, and promoting a healthy immune system.

Additional health benefits may include:

  • decreased appetite
  • weight loss
  • glycemic contro
  • improved intestinal function
  • lipid profile improvement
  • and heart disease prevention

One study found that resistant starch, including the kind found in green banana flour, had the potential to reduce the risk of a number of different kinds of cancer. Although study participants over a 2 year period of time did not exhibit a reduction in colorectal cancers, other types of cancer were reduced by nearly 50%.

Types of resistant starch

There are four different kinds of resistant starch, and some foods may contain different kinds of resistant starch.

  • Type 1 - found primarily in grains, legumes, and seeds.  This type resists being digested because it is bound up in the fiber of the foods
  • Type 2 - found in starch-type foods such as green bananas and raw potatoes
  • Type 3 - this kind of resistant starch is created when certain starchy foods are cooked and then cooled, this includes potatoes and rice
  • Type 4 - this is not a naturally occurring form of resistant starch but is created through a chemical process

Green banana flour for weight control

One study found that among overweight women, green banana flour consumption improved weight and body composition, lipid profile, and inflammatory parameters. This again goes back to the fact that the flour is low in sugar and high in fiber. 

If you have ever taken a bite of a green banana and a really ripe banana, you will definitely recognize the sweetness difference. Green banana flour is low on the glycemic index which can help stabilize blood glucose, lower cholesterol levels, and help with appetite control which can be beneficial for most.

Nutritional properties of green banana flourgreen banana flour

This type of flour is also high in antioxidants which protect from free radical damage and reduce their harmful effects. Nutritionally it is an excellent source of potassium which can be helpful in lowering blood pressure and vitamin B6 which is important for energy production and helps to prevent neurological problems.

How to use green banana flourice cream green banana flour

At this point you may be wondering how to use green banana flour. The good news is that it has a mildly sweet taste that blends well with other ingredients and can be used in place of grain flours. 

It is recommended to use 25-30% less of the green banana flour because of its starch content. This means you would need to use ¾  to ⅔  cup for every one cup in your favorite baking recipes. For volume purposes you may need to replace the remaining ¼-⅓ of a cup with another gluten free option such as almond or coconut flour. 

If you need your baked goods to rise you can add 2 teaspoons of baking powder for each cup of green banana flour. It can also be used as a thickening agent in soup, stews, and smoothies. The flour can even be used to make ice cream as it has the optimum acidic and pH levels.

In conclusion

There can be a lot of waste in the food industry including the banana industry. This kind of product can be a good way to minimize the amount of waste generated from the crops and provides higher returns for the farmers. Plus with the health benefits, this crop provides a win-win situation.

From a food labor standpoint banana flour production has, unfortunately, been linked to underprivileged workers. This makes it important to make sure you purchase from reliable and ethical sourced companies.

Are you willing to try green banana flour? What would you make with it? 

[expand title="Sources"]

Bojarczuk, A., Skaska, S., Khaneghah, A., and Marszatke, K. Health benefits of resitant starch: a review of the literature. Journal of Functional Foods, Volume 93, June 2022

Falcomer, A., Riquette, R., Romão de Lima, B., Ginani, V., and Zandonadi, R. 2019. Health Benefits of Green Banana Consumption: A Systematic Review. Nutrients 11, no. 6: 1222

"Green Bananas Can Prevent And Reduce Cancers By Over 60%, Study Finds". Brighter Side News, 2023, https://www.thebrighterside.news/post/green-bananas-can-prevent-and-reduce-cancers-by-over-60-study-finds?utm_source=flipboard&utm_content=topic%2Fhealth. Accessed 18 Aug 2023.

Pico, J., Xu, K., Guo, M., Mohamedshah, Z., Ferruzzi, M., and Martinez, M. Manufacturing the ultimate green banana flour: impact of drying and extrusion on phenolic profile and starch bioaccessibility. Food Chemistry, Volume 297, 1 November 2019

Tavares da Silva S, Araújo Dos Santos C, Marvila Girondoli Y, Mello de Azeredo L, Fernando de Sousa Moraes L, Keila Viana Gomes Schitini J, Flávio C de Lima M, Cristina Lopes Assis Coelho R, Bressan J. Women with metabolic syndrome improve antrophometric and biochemical parameters with green banana flour consumption. Nutr Hosp. 2014 May 1;29(5):1070-80. doi: 10.3305/nh.2014.29.5.7331. PMID: 24951987.

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chocolate chip cookies

Small Batch Cookie

by fats and oil, gluten free, recipes, vegetarian

Every now and then the urge for a cookie hits me.  I don't buy them because most of them are loaded with ingredients that I don't need or want in my pantry.  But baking a batch of cookies is overwhelming because most of them make at least two dozen and having that many cookies in the house is too much of a temptation.

At the library I saw the book Small Batch Baking.  It looked really interesting so I checked it out and realized that this is a great way to satisfy that sugar urge without overdoing it.  Most of the recipes make just enough for dessert.  No more dozens of cookies or huge cakes waiting in ambush in the kitchen.  This is a wonderful option when that sugar urge hits without having to have all those leftovers.

The other day I was in the mood for a cookie; I changed a few of the ingredients to make a vegan, gluten-free small batch of chocolate chip cookies based on the recipe from Small Batch Baking.  I reduced the sugar because I didn't want anything too sweet, just a hint of sugar to satisfy that craving.

The recipe needs a little refinement as the cookies ran more than I liked so they were flatter/thinner than I wanted.  I prefer a chocolate chip cookie that is a little thicker and gooier and these were more crispy.  Feel free to try it and see what you think.

chocolate chip cookies

Small Batch VGF Chocolate Chippers

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Ingredients
  

  • 2 T. plus 2 t. coconut oil (this is probably what made them spread so much)
  • 3 T. evaporated cane juice crystals
  • 2 T. ground flax seed
  • 2 T. water
  • 1/4 t. vanilla
  • 1/4 C. plus 2 T. GF flour
  • 1/4 t. baking soda
  • Generous pinch sea salt
  • 1/4 C. dark chocolate chips

Instructions
 

  • preheat oven to 375 F
  • cream coconut oil and sucanat together
  • mix flax seed, water and vanilla together
  • add to coconut oil and sucanat
  • mix together dry ingredients and add to wet mixture
  • add chocolate chips and blend well
  • drop by tablespoonful onto greased cookie sheet
  • makes 6 cookies
crackpot breakfast casserole

Crockpot Breakfast Casserole

by breakfast, crockpot, eggs, gluten free, herbs and spices

Overnight breakfast success

I love using my crockpot for all different kind of recipes.  And really, there's no reason not to. Crockpots are simple to use easy to clean up, and an energy-efficient way to cook. But as great as they are for dinners and snacks, breakfast is where a crock pot really rocks.
 
There's nothing better than coming downstairs to a nice hot breakfast, ready and waiting. But you didn't have to cook it. Because you made it in the crockpot. After all, if you're willing to leave it on all day to make dinner, why not leave it on overnight to make breakfast? Especially when you're cooking for a crowd. After all if you've got a house full of guests that's the time you don't want to be stuck in the kitchen cooking anyway. So let your crockpot do all the work and you'll look like a kitchen star.
 
This casserole is a family favorite. While it takes a little bit of prep time it's delicious and totally worth it. 
 
Sweet potato crockpot breakfast casserole
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Ingredients
  1. Slow Cooker Breakfast Casserole
  2. 2 large sweet potatoes, washed and shredded
  3. 1 onion, chopped
  4. 1 bell pepper, chopped
  5. 2 cloves garlic, minced
  6. 3 tablespoon coconut oil
  7. 1 pound cooked meat - organic and preservative free
  8. 1 cup shredded cheese - we prefer white cheddar
  9. 1 dozen organic eggs
  10. 1 cup whole organic milk
  11. 1 teaspoon herbs of choice - suggestions include oregano, basil, chives, thyme, but you can use whatever you prefer
  12. 1/2 teaspoon sea salt
  13. 1/2 teaspoon fresh ground pepper
Instructions
  1. Grease inside of crock
  2. In a pan saute potatoes in 2 tablespoons coconut oil until starting to brown, remove and set aside
  3. In remaining 1 tablespoon of coconut oil saute onion, peppers and garlic until warmed through and starting to soften
  4. Layer in the crock 1/3 potatoes, 1/3 vegetables, 1/3 meat, 1/3 cheese, repeat layers, top layer will be cheese
  5. Mix together eggs, milk, herbs, salt and pepper
  6. Gently pour egg mixture over layers in crock
  7. Cook on low 8-10 hours (or overnight) until eggs are set
Notes
  1. Delicious served with a little salsa on top
The Ingredient Guru, Mira Dessy https://theingredientguru.com/
For more great crockpot recipes:
crepes

Flourless Baking Ideas And Recipes

by gluten free, substitutions

Out of flour?

More people are at home instead of out and about. Restaurants are offering limited service. Because of both those things that means more people are cooking at home. Including making desserts. But more people baking at home may lead to limited supplies at the grocery store for things like flour.  So there's an increased need for flourless baking recipes. Of course, flourless baking is nothing new if you're someone who usually eats gluten-free. You'll still find some delicious suggestions here. For those who are just learning how to bake at home, you'll be happy to know that flourless baking is just as good. And it's not difficult. Sometimes it's even better than the floured variety for some baked goodies.  I did a quick video about the idea of making sweet treats without flour   So if the supplies aren't readily available, it's time to look at different options. Luckily there are a number of them.  Here are my top seven suggestions for what you can make that don't require flour. 

Flourless Treats

  • Black Bean Brownies - these are absolutely amazing! Every time I make them for an event someone asks what the recipe is because these are so fudgy and just. that. good. When I tell them the secret ingredient is black beans people are surprised. But that doesn't stop them from having second helpings 🙂
  • Coconut Macaroons - This is another super easy 3 ingredient recipe that turns out delicious every time. Although these tend to be easily available around Easter/Passover time, the rest of the year notsomuch. It turns out they're so easy to make you don't need to wait for the right time of year to stock up.  Just be sure to buy unsulfured coconut shreds for the healthiest option.
  • Dessert Roll-ups - This is a delicious and easy way to use paleo-style pancakes as a dessert. 1 large banana, mashed + 2 large eggs, beaten + 1 teaspoon vanilla. Blend all ingredients together and then make thin pancakes with the batter. These can be filled with jam or chopped fresh fruit and then rolled up to eat. Or you can make a nut butter with jam or mashed fruit one. If desired top your crepes with a little whipped cream or a drizzle of honey. They're so delicious you may find yourself making another batch of batter.
  • Flourless Chocolate Cake - Warning, this is not a low-calorie recipe! But it is worth every single decadent bite. If you don't happen to have any it's possible to make your own almond flour using a vitamix or other blender. Just be careful because if you blend it too long you'll actually make almond butter (see nut butter cookies above).
  • Lemon Polenta Cake - Using polenta in place of the flour makes for a really delicious, moist cake. Just be sure to purchase non-GMO and glyphosate-free polenta. 
  • No-Flour Cookie Dough - Because sometimes you really just want to eat cookie dough. But these days, especially with the eggs, that's not really a good idea. So this flourless recipe is a great way to get that cookie dough texture and taste without risking salmonella.
  • Nut Butter Cookies - This is a really easy 3 ingredient recipe.  1 cup nut butter (I prefer almond) + 1/3 cup sugar + 1 large egg.  Mix all ingredients together.  Chill for at least 1 hour.  Preheat oven to 350 F.  Line baking tray with parchment paper. Place heaping Tablespoons of dough on the paper.  Flatten with a fork (can criss cross for a pretty design). Bake 8-10 minutes.  Let cool 15 minutes on the baking sheet before transferring to a wire rack to finish cooling.
   

Pot Pie Makeover

by crockpot, gluten free

The comfort of pot pie

One of my favorite meals is pot pie.  When the weather gets cold and wintry, there is nothing more warming and delicious than a pot pie.  It's also a wonderful convenience dish. Filled with meat and vegetables, it's a meal in one dish.

What's in the box?

For many people pot pie is something that comes in a box from the freezer section at the grocery store. While certainly convenient, these tend to come with a variety of ingredients that are not a great choice. Here, for example, is the ingredient list from

Stouffer's White Meat Chicken Pot Pie:
Water, Chicken Meat White Cooked, Flavor(s) Chicken, Chicken Powder, Chicken Broth Dehydrated,
Food Starch Modified, Carrageenan, Cellulose Gum, Dextrose, Flavor(s), Salt, Whey Protein
Concentrate, Mono and Diglycerides, Cream Whipping, Apple(s), Flour Bleached Enriched, Wheat
Flour Bleached Enriched, Carrot(s), Celery, Chicken Fat, Egg(s) Yolks Dried, Niacin, Milk Non-Fat
Dry, Onion(s), Peas, Polysorbate 80, Iron Reduced, Salt, Sodium Citrate, Chicken Base, Contains BHA,
Contains BHT, Canola Oil, Caramel, Corn Syrup Solids, Lard, Maltodextrin, Riboflavin (Vitamin B2),
Soy Lecithin, Thiamine Mononitrate (Vitamin B1), Corn Starch Modified

44 ingredients! Going through this list one by one would be a rather long endeavor so I'll skip to the chase and point out that there are GMO's, lots of chemicals, known carcinogens, possible MSG, probably pesticides, and potentially heavy metals in this box.  There's also a nasty ingredient called carrageenan which can cause intestinal distress and has some other unpleasant side effects. Not very tasty in my book.

So what's the answer?  

For me it's making my own pot pie.  14 simple real food ingredients (15 if you include the seasoning on the meat).

Before when making pot pies I used to cook a chicken or a turkey and then dice up the leftover meat to use in a pot pie.  Certainly a convenient way to make use of the leftover meat, but rather time consuming.  Recently I had an epiphany.  Why not shred the meat instead.  I theorized that the shredded meat would be just as nice in the pot pie, but could potentially be made much easier than having to roast a bird, carve off the meat and then cut it up.

Using my crockpot, one of my favorite kitchen appliances, I made shredded meat overnight.  I actually wanted to try making pot pie and chili with shredded meat so I cooked enough meat for both dishes.  Using two turkey breasts and six chicken thighs (to get a good mix of white and dark meat), I put them in the crockpot with seasonings (I used Kirkland's No Salt Seasoning and some fresh ground pepper) and 1/4 cup of nourishing broth.  I let it cook on low all night.  In the morning when I got up the meat was fully cooked and so tender that it shredded without any difficulty simply using two forks.  

Sidenote:  I use my crockpot overnight on a fairly regular basis.  I figure just because I'm asleep doesn't mean my crockpot can't be working for me.  Nourishing broth, soaking beans, overnight cereal, marinara sauce, all kinds of things work well in the crockpot overnight to be ready to use when you wake up in the morning.

Updating your pot pie

As much as I like pot pie, over the years I've become less and less enamored of the idea of eating my meals encased in a crust of dough, especially a gluten based dough.  Although it's possible to make gluten-free pie crust, I'm not very good at it (and not particularly interested in spending the time on it these days).  So I've come up with an alternative.  I make dumplings and serve that as the top “crust.”  It's delicious without being overwhelming in the way of simple carbs. It also requires a little less labor.  The dumplings are great because they provide just the right amount of toothsomeness to the pot pie; the right balance to top off the delicious filling.

Here's my basic-ish recipe for a pot pie.  This recipe is for mushrooms and peas because that's what I had on hand when I made it last.  Usually the vegetable part of a pot pie is somewhat flexible which is one of the things that makes it such a wonderful dish to have in your repertoire. The recipe does include bone broth which makes it tastier and more nourishing.  Enjoy!

GF Dumpling Pot Pie
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Ingredients
  1. Gluten Free Dumpling Crusted Pot Pie
  2. 10-12 baby bella mushrooms, cleaned and sliced
  3. 2 T. organic butter
  4. 1/4 C. gluten free flour (these days I'm using Namaste and really like it)
  5. 1 C. nourishing broth
  6. 2 C. whole fat organic milk
  7. 1 heaping t. dried onion
  8. 1/2 t. dried thyme
  9. 1 t. sea salt
  10. 3 C. shredded chicken
  11. 2 C. peas, frozen or fresh
Instructions
  1. Preheat oven to 400F
  2. Grease a 2 quart casserole dish
  3. Melt butter in a large sauce pan
  4. Add mushrooms and stir gently until mushroom soften
  5. Add flour and toss gently, coating mushrooms
  6. Add broth and milk, stirring well to incorporate fully and bring to a boil
  7. Reduce heat and add onions, salt, and thyme, cook 5-7 minutes until sauce begins to thicken
  8. Add meat and peas
  9. Top with dumpling crust
  10. Bake 30-35 minutes
The Ingredient Guru, Mira Dessy https://theingredientguru.com/
GF Dumpling
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Ingredients
  1. 1 cup gluten free flour
  2. 2 t. baking powder
  3. 1 t. dried parsley
  4. 1/2 t. dried dill
  5. 1/2 t. fresh ground black pepper
  6. generous pinch sea salt
  7. 1/4 cup organic butter
  8. 1/2 cup whole fat organic milk
Instructions
  1. Combine flour, baking soda, and seasonings mixing well
  2. Slice butter into thin pats and then blend into flour mixture until it resembles cornmeal
  3. Add in milk and combine fully until it forms a dough
  4. Drop by tablespoonfuls onto top of filling
The Ingredient Guru, Mira Dessy https://theingredientguru.com/

The Health Benefits Of Blueberries

by fruit, gluten free

Nutrient Dense and Delicious

When it comes to clean eating and nutrient dense food choices, blueberries are at the top of the list. They’re a really good source of fiber, manganese, vitamins C, K, and a great source of antioxidants. Berries have been shown to be beneficial for cardiovascular health, supporting beneficial blood pressure levels, and to help improve insulin sensitivity. There is also evidence that eating blueberries can be supportive for cognitive health.

Another very important health benefit of eating blueberries is their high levels of pterostilbene and resveratrol. These are referred to as stilbenoids and this class of phytonutrient has been shown to be chemoprotective as well as to have tumor suppressant properties. In other words, these compounds may help lower your risk for getting cancer.

And, last but certainly not least, blueberries are also a low glycemic fruit. So not only are they tasty and nutrient dense, they have a lot of reasons to make them a healthy choice to add to your diet. Like many summer fruits, they do freeze well. This means you can buy them fresh in season (which is also less expensive) and freeze them to enjoy later.

Dirty Dozen Warning

Blueberries areoften found on the Environmental Working Group’s Dirty Dozen list. This list highlights the 12 fruits and vegetables that are most likely to retain high levels of pesticide residue. Chemicals that are known to be carcinogenic, neurotoxins, suspected hormone disruptors, and other toxins that are potential developmental or reproductive hazards. Some of the pesticides used are also known to be bad for honey bees.

These toxic pesticides cannot simply be washed off. The only way to avoid them is to buy produce that is grown without using them. Fortunately the rules of organic farming prohibit the use of these pesticides. So in order to avoid this type of chemical contamination it is recommended that you purchase Dirty Dozen produce items as organic rather than conventional.

One additional benefit of buying organic blueberries is that studies have shown those that are organically grown are higher in antioxidants and flavonoids. Another reason that organic is the healthier choice.

Recipes

Although they’re certainly delicious by the handful or sprinkled onto a salad or a dessert, blueberries can be added to a number of recipes. Here are two of my favorites to get you started.

Blueberry Flax Smoothie Bowl

Smoothie bowls are a wonderful way to eat a smoothie. Rather than sucking it through a straw, you can add some crunchy, tasty bits to the top and eat it with a spoon. It’s also a great alternative to ice cream. Adding a coconut oil and the handful of spinach bumps up the nutrition just a bit. This recipe makes two servings, one for you and one to share.
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Ingredients
  

  • 1 frozen banana
  • 1/2 cup frozen blueberries
  • 1 cup coconut milk
  • small handful of organic baby spinach
  • 1 tablespoon coconut oil, melted
  • 2 teaspoon ground flax
  • 1 teaspoon bee pollen
  • Toppings:

    2 tampons cacao nibs

    1 teaspoon goji berries

    1 teaspoon coconut flakes, uncultured and unsweetened

    1 teaspoon hemp seeds

    few blueberries

Instructions
 

  • Place all ingredients into a high-power blender and blend on high until thoroughly combined. If needed add a little more coconut milk, or water, to continue blending.
  • Pour the mixture into two bowls and sprinkle with toppings.

Gluten Free Blueberry Coffee Cake

Coffee cake is a tasty afternoon snack. Perfect when visiting with a friend or as part of an afternoon snack. Not too sweet, this recipe is also a wonderful addition to a Sunday brunch board. For a refreshing twist add lemon zest instead of cinnamon for the topping.
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Equipment

  • Preheat oven to 350 F
grease and flour a 9 x 9 baking pan

Ingredients
  

  • 1 cup buckwheat flour


  • 1 cup gluten-free oat flour (if needed you can blend old fashioned oats in the blender to make a flour from them)


  • 1 cup evaporated cane juice crystals

  • 
1 teaspoon baking powder


  • 1/2 teaspoon sea salt


  • 1/4 teaspoon baking soda


  • 1 cup blueberries


  • 4 tablespoons butter, cold


  • 1/2 cup Greek yogurt

  • 
1/2 cup unsweetened almond milk

  • 
1 large egg


  • 1 teaspoon pure vanilla extract
  • topping:

    1/2 cup gluten free rolled oats

    1 teaspoon cinnamon

    1/2 cup evaporated cane juice crystals

    1/4 cup chopped walnuts

    1 teaspoon pure vanilla extract

Instructions
 

  • Mix together all of the dried ingredients

  • Shred butter into flour mixture using the large side of a box grater

  • Mix butter into the flour mixture with your hands until the mixture resembles coarse crumbs

  • Add blueberries and toss well to coat
  • 
In a separate bowl mix together yogurt, almond milk, egg, and extract, blend well

  • Pour liquid ingredients into dry ingredients and quickly blend together, do not over mix the batter
  • 
In a separate bowl mix together topping ingredients

  • Spread topping evenly on the coffee cake
  • 
Bake for 25-30 minutes until the top of the coffee cake springs back lightly when tapped

  • Remove from oven and cool
  • 
Serve warm or room temperature

Don’t forget to check out more tasty blueberry recipes below
July national blueberry month
Blueberry Mojito Mocktail

[expand title="Sources"]

Kosuru R, Rai U, Prakash S, et al. Promising therapeutic potential of pterostilbene and its mechanistic insight based on preclinical evidence. European Journal of Pharmacology, Volume 789, 15 October 2016, pages 229-243.
Krikorian R, Shidler MD, Nash TA et al. Blueberry Supplementation Improves Memory in Older Adults. J Agric Food Chem. 2010 April 14; 58(7): 3996-4000. 2010.
Kursvietiene L, Staneviciene I, Mongirdiene A, et al. Multiplicity of effects and health benefits of resveratrol. Medicina, Volume 52, Issue 3, 2016, pages 148-155.
Mayumi, D, et al. Effects of blueberry and cranberry consumption on type 2 diabetes glycemic control: A systematic review, Critical Reviews in Food Science and Nutrition, 13 Feb 2018. 59:11, 1816-1828
Miller, K, et al. Bioactive Compounds of Strawberry and Blueberry and Their Potential Health Effects Based on Human Intervention Studies: A Brief Overview. Nutrients 2019, 11(7), 1510.
USDA Food Data Central - https://fdc.nal.usda.gov/fdc-app.html#/food-details/786762/nutrients
Wang, SY, et al. Fruit Quality, Antioxidant Capacity, and Flavonoid Content of Organically and Conventionally Grown Blueberries. J. Agric. Food Chem. 2008, 56, 14, 5788–5794. Publication Date:July 1, 2008.
What’s On My Food - http://whatsonmyfood.org/food.jsp?food=BB
Wood, E, et al. Blueberries and cardiovascular disease prevention.

[/expand]

Roasted Vegetable Soup

Roasted Vegetable Soup With Tomato And Fennel

by gluten free, seasons, tomatoes, winter

As the weather gets chilly and the days get shorter I find an increased desire for soup. Nourishing and warming, soup seems to really hit the spot.  Plus it’s so versatile. Soup is great as a snack, as a meal starter, or in some cases as the meal all by itself. 

This particular roasted vegetable soup is a favorite. After all, who doesn't love tomato soup? But part of what makes this so wonderful is the fennel which gives it a delicious flavor boost. This soup tastes even better the second day, so be sure to make a lot (this recipe doubles or even triples with ease) to ensure you have leftovers.

Roasted Vegetable Soup with Tomato and Fennel
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Ingredients
  1. 1½ lbs. Roma tomatoes, halved
  2. 2 medium red bell peppers, deseeded and quartered
  3. 1 large fennel bulb, thinly sliced
  4. 2 large carrots, cut in half lengthwise
  5. 2 medium shallots, outer skin removed and halved
  6. 4 cloves garlic, smashed and peeled
  7. 2 T. extra virgin olive oil
  8. Sea salt and black pepper, to taste
  9. 2 T. fresh thyme leaves
  10. 4 c. organic chicken bone broth
  11. ½ c. full-fat coconut milk
  12. ½ c. fresh basil leaves, thinly sliced
Instructions
  1. Preheat oven to 400°F
  2. Line a large, rimmed baking sheet with parchment paper or a baking mat and set aside
  3. Arrange the tomatoes, red peppers, fennel, carrots, shallots, and garlic in a single layer on the prepared baking sheet
  4. Drizzle with olive oil and season with salt and black pepper, to taste
  5. Toss to combine and sprinkle veggies with fresh thyme leaves
  6. Place baking sheet in preheated oven and roast until vegetables are tender and lightly charred, approximately 20-25 minutes
  7. Transfer the roasted veggies and any juices from the baking sheet to a large soup pot and add the bone broth
  8. Cook over medium heat, stirring occasionally, until hot and and bubbly
  9. Remove from heat
  10. Using an immersion blender, blend contents of the soup pot until completely smooth
  11. Stir in the coconut milk and fresh basil, and serve
  12. Enjoy!
Notes
  1. Safety Tip: If you don’t have a stick or immersion blender, it is possible to use a blenders to process the cooked veggies and liquid. However it is important to be sure your blender lid is vented  properly to prevent the hot liquid from exploding when you turn on the blender.
The Ingredient Guru, Mira Dessy https://theingredientguru.com/

Store in the refrigerator for several days. It can also be stored in single-serving containers in the freezer for a quick meal or snack later.

Top tips for clean eating

Three Top Tips For Clean Eating

by breakfast, change, fats and oil, gluten free, gmo, habits, health, ingredients

What is clean eating?

There’s a lot of media exposure and talk about “clean eating” but what is it exactly? The widely accepted definition is that clean eating means avoiding highly processed foods, refined sugars, and eating a diet rich in whole foods in their most natural state. For fruits and vegetables that means buying organic for The Dirty Dozen. When it comes to animal products, it means buying free-range or pastured with no antibiotics, pesticides, or added hormones.

For some people a clean eating diet also means no gluten.  The challenge with going gluten-free (whether on a clean eating diet or not) is that you need to avoid the gluten-free crutch foods that are scattered all over the grocery store shelves. These highly processed gluten alternatives are not a healthy choice.

1. Start with breakfast

Many people often skip breakfast, possibly because they’re running late or they’re too busy to stop and have a meal. But breakfast is how you fuel your body for the day ahead. If you are going to have breakfast, don’t just choose simple carbohydrates or a fast food option. You want a real food breakfast that will provide healthy fats, protein, and complex carbohydrates.

2. Simple Swaps

  • Hummus is a great alternative to mayonnaise. But instead of being mostly fat, it’s mostly protein. And it has a similar consistency to mayo making it perfect for wraps, dressings, and spreads. If you’re buying it in the store be sure to read the label in order to make sure you are getting the cleanest possible option. Or make it really clean by simply making your own at home.
  • If you’re looking for yogurt it’s easy to be distracted by the fruit-flavored varieties on the dairy case shelves. But the prepared fruit yogurts tend to come with excessively high levels of sugar and may also have other artificial colors, flavors, or preservatives, none of which you want on a clean eating plan. Instead choose plain, whole milk yogurt, either regular or Greek-style and add your own sweeteners and flavoring. Options could include fruit, honey, chopped nuts, or delicious spices like cinnamon.
  • Our modern diet has led us to feel that we have to have rice or potatoes or pasta with a meal. We’ve been taught that you “need” a starch. If you feel you still want that to make your meal complete, choose more complex carbohydrates like riced cauliflower, sweet potatoes, or simply double up on your veggies. Cauliflower can also be used as a substitute for mashed potatoes without too much extra effort.
  • Salad and dressing seem to naturally go together. Unfortunately, if you take the time to read the label on the back of the bottle it’s not good news. Filled with loads of preservatives and artificial ingredients, these are definitely not part of the clean eating ideal. Instead make your own vinaigrette by combining 1/2 cup olive oil, 3 tablespoons vinegar or lemon juice, salt, pepper, and the herbs or seasonings of your choice.

3. Don’t Do This

Just as important as all the things listed above that you want to do, there are few things that you need to keep in mind to not do:

  • An easy way to clean up your diet is to skip those foods that are most highly processed and offer the least nutrition. That includes white rice, pasta, cookies, crackers, and chips. Choose nutrient-dense foods that will actually support your health like raw nuts, veggies, and quality proteins.
  • Juices, juice drinks, and soft drinks are empty calories. Truthfully they’re nothing more than liquid candy bars. They provide little to no nutritional value and should be avoided. Eat those fruits instead of juicing them so you can enjoy the fiber which helps to slow down how quickly the sugars hit your bloodstream. If you’re thirsty choose water, herbal teas, or home-made green juices instead.
  • We’ve been misled to believe that artificial fats like margarine are good for us. We’ve also been guided towards vegetable fats like canola or corn oil. What you really want is healthy fats like butter, ghee, or beneficial oils like avocado, olive, and coconut. These are nourishing, satiating, and supportive.

As you start your clean eating journey it can be helpful to use a food journal so that you can see the progress that you're making. It's also important to remember that it's not easy to make all of these changes at once. Baby steps are the key to success here. Start with one thing, like eating breakfast or making a healthy swap. Master that and then move on to the next thing. Before you know it you'll be well versed in what those clean eating choices are and you'll be focused on your health goals.

Clean eating is a good step towards a healthy life. In fact, it's one of the #IngredientsForAHealthyLife. If you're looking to do even more and learn how to really understand what's in your food, be sure to read The Pantry Principle.