Category Archives: gluten free

Zoodles And Sausage

by flexitarian, gluten free, recipes, summer, vegetables, ,

It's zucchini season, that means LOTS of zucchini and a distinct need for more recipes. And while zucchini bread is really delicious, there's only so much of that that you can eat in one season.

Below is a dinner that I made recently using zucchini noodles or zoodles. One of the great things about this dish, aside from using up more zucchini, is that it's quick, easy, and very tasty. It's an assembly-style dish. You cook each of the layers individually and when you get to the last layer dinner is done.  Most of the time is spent in prep-work, the actual cooking doesn't take too long.  I do keep the dish in the oven in between layers (set to 250 degrees) to make sure everything stays warm.

 

Making Zoodles

 

These days with so many people eating gluten-free that means no pasta. The challenge is that there are so many delicious recipes out there that use noodles as a base.  My favorite solution is to make zoodles. You can even use the oversize-on-their-way-to-baseball-bat sized zucchini.  Of course, you can use the smaller, more tender ones too, really, in this case, any zucchini will do.

Previously the best way to make zoodles was to use a vegetable peeler, carefully peeling each side. This meant you had a leftover core with lots of seeds in it.  Sure you could cut up the core and throw it into your recipes, but somehow it always seemed to get just a little gloopy. Nowadays some genius has invented a zoodler that does it for you. Not only can you make noodles from zucchini, using this amazing device you can "zoodle" a whole bunch of different vegetables like carrots, beets, and more.  It's a fabulous way to add more veggies to your diet.  

So grab your zoodler and let's get going...

Zoodles And Sausage

Print Recipe Pin Recipe

Ingredients
  

  • 1 package pre-cooked, chicken cilantro sausage
  • 1-2 zucchini, turned into zoodles
  • 3 tablespoons olive oil
  • 1 large sweet onion, diced
  • 2 cloves garlic, minced
  • 1 large tomato, diced
  • 1 green pepper, diced
  • 1 tablespoon tomato paste
  • 1/2 cup minced cilantro
  • sea salt and pepper to taste

Instructions
 

  • Add 2 tablespoons olive oil to the skillet
  • Add 1/2 of the diced onion and the garlic
  • When the onion starts to soften turn down the heat slightly and add the zucchini
  • Toss and cook the zucchini for approximately 5 minutes until it is coated in oil and warmed through
  • Place zucchini and onions into a serving dish
  • Add 1 tablespoon olive oil to the skillet
  • Add the rest of the onion
  • When onion starts to soften add bell pepper, tomato, and tomato paste
  • Saute until bell pepper starts to soften
  • Add salt and pepper to taste
  • Spoon mixture over zucchini noodles
  • Place sausage in the skillet and heat until browned on the outside
  • Remove sausage from skillet and slice into bite sized pieces
  • Sprinkle sausage pieces on top of dish
  • Garnish with cilantro

Notes

If necessary you can make this dish ahead.  Simply reheat in a 300 F degree oven for about 20 minutes until all of the ingredients are warmed through

Gluten Free Lemon Muffins

by baking, gluten free, recipes, vegetarian, ,

I needed to make something to bring to an event that I was attending recently. Knowing that the hostess was sensitive to gluten and dairy I wanted to make sure that I made something that fit her nutritional plan.

Casting around for ideas I spied a pile of fresh Meyer lemons that I had recently been gifted with in the fruit bowl.  These are my absolute favorite lemons. Immensely fragrant they add fabulous lemon-y flavor. I have a small tree that is now making 6-8 lemons a year.  I am eagerly awaiting the day that I get bags full of lemons like my friends.  Fortunately, those same friends are very generous and share.

I had thought about making a lemon quick bread but decided to make muffins instead. The best thing about muffins is that they are so easy to throw together. In just a few minutes you can have all of the ingredients mixed together and into the pan.  Because muffins are so small they bake rather quickly. 

I love lemon-flavored baked goods. Quick breads, scones, muffins, they are all so tasty when they have the added brightness of lemon added to them.  I'm not sure why lemon baked goods don't often make an appearance, more people seem to go for chocolate, or other flavors.  Sometimes sticking with a simple flavor is the best, imho.

I wanted my muffins to have a little crunch to them so I decided to add some millet which would give a slight pop.  I've used millet before in other baked goods and like the crunch and texture it adds.  

I often play with a recipe multiple times before it's ready for prime time, but this one seemed to come together really well so I'm sharing it as is.  I made it in mini-muffin tins and got three dozen.  They were well received at the event, all of them were eaten and I went home with crumbs.  This is definitely a recipe that's a keeper.  Something not-too-sweet but definitely tasty, perfect with a cup of tea to brighten up a cold, grey, winter morning.

Lemon Millet Muffins

Print Recipe Pin Recipe

Ingredients
  

  • 1/2 cup coconut oil
  • 1 cup sucanat
  • 1/2 cup evaporated cane juice crystals
  • 1 lemon
  • 2 eggs
  • 1/2 cup almond milk, approximately
  • 1 cup gluten free flour mix (I used a combination of oat, rice, buckwheat, tapioca)
  • 1/4 cup fresh ground flax seeds
  • 1/4 cup (heaping) millet seeds
  • 1 teaspoon baking soda
  • 1/2 teaspoon sea salt

Instructions
 

  • Preheat oven to 350 F
  • Grease three mini-muffin pans (or one regular muffin pan)
  • Zest the lemon
  • Juice the lemon and put juice into a measuring cup
  • Add almond milk until there is 2/3 cup liquid
  • Beat together coconut oil and sugars until fully combined
  • Add eggs, one at a time until well mixed
  • Add lemon zest, baking soda, and the salt
  • Alternate adding flour and curdled milk, making sure they are well mixed
  • Spoon by tablespoonfuls into muffin cups
  • Bake 15 minutes
  • Let cool 2 minutes in the pan
  • Finish cooling on a wire rack

World Egg Day

by eggs, gluten free, recipes

October 8 is World Egg Day.  Over the years eggs have gotten a bad rap. We've been told that we shouldn't eat them, or we should eat them but throw out the yolks, now they're okay to eat (avoiding problems with suppliers that is).  I think a lot of people are still very confused about eggs and whether they are okay to eat.

Eggs are a great food.  Yes, they have cholesterol in them, but it's healthy cholesterol and something that our body knows how to process.  A single egg also contains six grams of protein for only about 70 calories.  That's quite a nutritional package.  They also provide brain-boosting choline as well as lutein which can be helpful in protecting against cataracts and macular degeneration.

Just as important, eggs are delicious, versatile, and easy to prepare.  In honor of World Egg Day, here's a recipe for a Breakfast Quiche Muffins modified from the excellent Crustless Quiche recipe by Jeffrey Smith.

Breakfast Quiche Muffins

Print Recipe Pin Recipe

Ingredients
  

  • 4 slices preservative free bacon, cooked and crumbled
  • 1 cup mushrooms, diced and sauteed
  • 2 spring onions, diced
  • 4 eggs
  • 1 cup organic cottage cheese
  • 1 cup shredded organic cheddar cheese
  • 1/4 cup brown rice flour (can use whole wheat if GF is not a concern)
  • 1/2 teaspoon baking powder
  • generous pinch of salt

Instructions
 

  • Preheat oven to 400 degrees F
  • Grease two muffin tins and set aside
  • Beat together eggs, cottage cheese and 1/2 cup cheddar cheese
  • blend in bacon, mushrooms, and spring onions
  • In a separate bowl whisk together dry ingredients before adding to mixture
  • Spoon mixture into muffin cups
  • Top with remaining shredded cheese
  • Bake until tops are golden and quiches are slightly firm when touched 15-20 mins
  • Remove from oven and cool in the tins for 5 minutes before serving

Notes

Notes:
  • These can be frozen and reheated at 400 degrees F for 5-7 minutes
  • It is possible to use other vegetables
  • Add 1 tablespoon chopped fresh herbs for added flavor



New Healthy Indulgence

by drinks, gluten free, health, nutrients, reviews, substitutions
Photo credit: Nevit

I've only recently returned from California where I spent several days with my Mentor Helayne Waldman, working with her on her upcoming book.  It was truly wonderful to spend the time with her, we got so much accomplished and she is just an amazing person to hang out with.

As a nutrition professional she also pays a lot of attention to food and the holistic concepts of mindful and enjoyable eating.  Liz Lipski, one of my nutrition heroes, says that we frequently fuel our bodies the way we fuel our cars – stop -gas -go.  I think she's right and I definitely agree with the idea that mealtimes and enjoyment of meals should be more than just refueling.  Helayne and I certainly enjoyed some wonderful meals together, always making time to stop, take a break and enjoy our meals (both the preparation and the eating) in the midst of working.  As a foodie person I think it's great fun to learn new ideas and new recipes from other foodies.

While I was visiting, Helayne introduced me to a new healthy indulgence; it's so delicious I just have to share.  I've been enjoying it every day since I got home.  It's a great start to my morning and a satisfying addition to my usual alkalizing water, herbal tea, green tea routine.

As a disclaimer…the links to Amazon are through this blog.  If you purchase them through the link I do make a few pennies via my affiliate account.

The drink?  Equal parts of Capra Mineral When and Dandy Blend mixed together with hot water.  Then topped off with some sort of dairy alternative. Almond milk or coconut milk are great, for a really decadent treat drop a dollop of Coco-Bliss vanilla ice cream in there.

In addition to being tasty there are some other nutritional benefits to using goat whey.  It is alkaline, has a good electrolyte balance and contains over 20 different minerals.  Goat milk, and whey, is much easier on the digestive system than cows milk.  Many people who are lactose intolerant of cows milk are able to take goats milk, and whey, without a problem.

Dandy blend is a gluten-free powder containing water soluble extracts of dandelion, chicory, beets, barley and rye.  While barley and rye contain gluten the way they are processed to obtain the water soluble extracts leaves all of the gluten behind. The company was kind enough to share that they test with Elisa Technologies Laboratory on a regular basis to ensure the gluten free status of their product.  It has good levels of both major and trace minerals plus the liver and blood support provided by dandelion.  The company promotes it a a coffee alternative for those trying to get off coffee.  Having not had coffee for over 12 years that's not really an issue for me but I will say that it is delicious.

Added together I feel that the Mineral Whey and Dandy Blend drink in the morning provides me with a great mineralizing, alkalizing boost to my day.  While I'm currently drinking it as a warm beverage I can see where it might be a great substitute for iced lattes, added to smoothies or other such drinks.  If you have any ideas or recipes to share please let me know, I'd love to hear about it.

Gluten-free In An Rv

by additives, breakfast, eggs, family, gluten free, immune system, pantry, recipes, vacation

Increasing numbers of people have food allergies, sensitivities or intolerances these days.  There are a lot of theories as to why this is, but the bottom line is that it can make it very difficult for folks to eat outside their home.  Maintaining a healthy pantry is critical for these folks, as is an awareness of what to look for when eating on the road.

Now that summer is over and the kids are back in school, it's time to get back to the regular routine while daydreaming of summer vacations.  My friend Tina recently shared the story of her family and their ability to take a long-awaited cross-country family vacation.  It's wonderful that they were able to achieve this dream, and a definite testament to how much advance preparation they had to do to be able to make this trip a reality.

Traveling gluten-free and dairy-free definitely changes what you do and how you do it.  Our family has dreamed of a cross-country trip for years.  Those dreams were challenged by the fact that my husband is very sensitive to gluten and dairy… even a crumb or drop can leave him with asthma and GI problems for weeks.  We decided that the best way to travel would be to take our kitchen with us and do most of our own cooking. With the help of a friend who lent us their RV we were able to do finally make our dream come true and take this trip.  

Starting from CT, going across the northern states, down California, then returning via the southern states and up the eastern coast it was a wonderful adventure.  We were so happy our dream could become a reality and we had a great time. However we definitely had to consider how we would feed my gluten and dairy-free husband along the way.

Carefully considering our menus we pre-stocked the kitchen with gluten and dairy-free staples we knew we could have a hard time finding on our travels across the country.  Not every area of the country offers a wide range of dietary choices and not every store has things like:

rice/potato pastas
gluten-free pretzels
gluten-free bread crumbs
gluten-free bread
dairy-free buttery spread
gluten-free chicken broths
gluten-free, dairy-free cold cuts
gluten-dairy free brownie mix
gluten-dairy free cake mix (we had some birthdays to celebrate along the way)
corned beef without anything added in (in the midwest a lot of stores only sold corned beef with everything already added in and we couldn't trust it)


Our dinner meals were usually a meat (chicken, steak, pork, burger), sometimes breaded with veggies or a stir-fry with brown rice.


One family favorite is a breakfast that we usually have in the winter before spending the day snowmobiling out in the cold.  It's tasty, filling, and an easy on-the-road breakfast. 


The Berge's Hash and Eggs


Can of corned beef (plain, no potatoes added)
4 potatoes (or as many as you feel is adequate for the # of people you have), diced
3-4 T. olive oil
1 onion, diced
ground pepper, to taste
onion powder (optional)
eggs (1 or 2 per person)


Put the onion in a frying pan with a 1 T. oil until softened. 
Add the potatoes, more oil if needed, and cook until potatoes start getting soft. 
Add the corned beef and brown it all (no need to add salt since the corned beef has it already) 
Season with pepper and more onion powder if needed 


When the hash is browned remove from the pan and set aside
Cook the eggs (we like sunny side up)
Place eggs on top of the hash and serve


It's so delicious and for lunch you can get by with just a piece of fruit and some nuts or other light meal… works great when you're travelling around for the day.


My husband's diet influenced us in other ways as well. We ate “out” at a restaurant only twice during the five weeks we were on the road.  Before being seated we would ask our server lots of questions about whether they could accomodate us; if they said they could, we would try it.  However there was always that feeling of playing “Russian Roulette” with his GI system since you're never really “sure” that the chef and wait person “get it.” 


While we were on the road  we would seek out health food stores and would be in heaven if we found a gluten-free bakery or somewhere with treats (we were on vacation after all!). We were surprised to find  that out west people do not know what italian ices are. There's a market to be tapped there, for sure!


We talked a lot about how it would be great if there were some quick, healthy drive-thru type places where gluten and dairy free people could find food. Unfortunately it doesn't exist, even the salads are usually tainted with croutons and/or cheese. It was eye opening how much harder it is to travel when you don't fit into the majority.


Travelling with food allergies can be a great experience if you plan ahead on how to find or make foods that work. Yes, it would be nice to be able to eat out a little more often while on vacation (food is half the fun of vacation!) but we were able to manage. The good news is that the States seem to be getting more aware of food allergies and it is definitely easier to find gluten-free and dairy-free foods than it was 10 years ago.


photo courtesy of:  Bill Ward's Brickpile

Grains Are Good

by gluten free, grains

Lately I've had several people mention to me that perhaps I need to change the name of my business, Grains&More.  Their thinking is that because so many people “can't eat grains anymore” I might want to consider a different moniker.


As I question them further it becomes very apparent that they are talking about those folks who cannot have wheat or who must avoid gluten due to celiac or other gluten-intolerant issues.  And I find myself saying the same thing to all of them.


Grains are an important part of our diet.  Just because you cannot eat those grains that have gluten in them does not mean you cannot have grains.  As a matter of fact, there are more grains that do not have gluten than there are grains that do.  The gluten containing grains are wheat, spelt, rye, and barley.  The non-glutinous grains are rice, amaranth, teff, quinoa, corn, buckwheat, sorghum, millet, and job's tears.  Oats fall into a special category.  They do not contain gluten in and of themselves, however they are so frequently grown near, stored with, transported with wheat that they can be contaminated.  Therefore many people who cannot consume gluten either look for certified gluten-free oats or avoid them all together.


Just as a reminder, gluten is actually comprised of glutenin and gliadin which are present in the endosperm (or starchy part) of certain grains.  They make up most of the protein in the grain.  In many cultures the gluten is carefully separated from the grain and used as an important protein component in the diet, sometimes being referred to as seitan.  Those grains that are considered gluten-free do not have gliadin in them.


If you cannot eat gluten that does not mean you cannot eat grains.  As I've said, they are an important part of the diet, providing fiber as well as beneficial oils from the germ which contain antioxidants and are rich in vitamin E and B.  


So in case you were wondering, I'm still Grains&More, I still believe in and promote consuming grains as a part of a healthy diet and I'm not changing my name.




photo courtesy of Fir0002 | Wikimedia Commons

banana oat pancakes

Banana Oat Pancakes

by baking, breakfast, gluten free, oats, pancake, recipes, vegetarian

Do you love pancakes?

We love pancakes in our house.  They are a great, easy to make, healthy, whole-grain breakfast.  Throw in some fresh fruit and maybe a little homemade Greek yogurt and it's the perfect meal to start your day…filling, nutritious, blood-sugar balancing, and, most importantly, delicious.  Of course, pancakes are also delicious at any time [breakfast for dinner anyone?].

Using whole grains

I love it when I find a recipe that is so perfect it doesn't need anything else.  This recipe is one of them.  From my King Arthur Flour Whole Grain Baking book, it's a recipe that is a consistent favorite.  I love the fact that it's made from whole grains.  Although I make my own oat flour by grinding oat groats you can easily make it at home by placing old fashioned oats in the food processor or blender and blending it until it reaches a fine consistency.  If that's more than you are willing to do you can also just buy it, both Arrowhead Mills and Bob's Red Mill sell oat flour or you can get certified gluten-free oat flour from Legacy Valley or Cream Hill Estates.

As a quick side note, because oats tend to be grown near, stored with or transported with other glutinous grains, most specifically wheat, if you're following a gluten-free diet you'll need to make sure you're getting certified gluten-free oats.  Certified producers grow and process only oats, guaranteeing that there is no cross-contamination.

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.

King Arthur Flour's Banana-Oat Pancakes
Save Recipe
Print
Ingredients
  1. 3 small bananas mashed
  2. 2 T. unsalted butter melted (use organic)
  3. 1 T. lemon juice
  4. 1 T. sugar (I reduce this to 1 t. as the bananas when they are this ripe have a lot of natural sugars)
  5. 2 eggs
  6. 1 C. oat flour
  7. 1/2 t. baking soda
  8. 1/2 t. salt
  9. 1/2 t. ground cinnamon
  10. 1/2 t. ground nutmeg
Instructions
  1. Stir together the mashed bananas, butter, lemon juice and sugar in a medium bowl.
  2. Beat in the eggs.
  3. Whisk together the oat flour, baking soda, salt and spices in a small bowl.
  4. Form a well in the center of the dry ingredients and pour in the wet ingredients.
  5. Stir the batter just until the dry ingredients are thoroughly moistened.
  6. 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)
  7. Let the batter sit 10 minutes before using.
  8. Heat a nonstick griddle or heavy skillet.
  9. If your surface is not non-stick brush it lightly with vegetable oil.
  10. When the surface is ready spoon batter 1/4 C. at a time into the pan.
  11. Let the pancakes cook on the first side until bubbles begin to for around the edges, 3-4 minutes.
  12. When the pancakes are just beginning to set flip then and let them cook on the second side, about 1 1/2 minutes more.
  13. You can sprinkle toasted walnuts over the batter just before cooking as an extra treat.
The Ingredient Guru, Mira Dessy https://theingredientguru.com/

   

Dried Fruit Compote With Vegetarian Panna Cotta

by fruit, gluten free, recipes, vegetarian

My friend Naomi and I were discussing how difficult it is to find preservative free dried plums (also known as prunes). Typical dried plums in the grocery store are made with potassium sorbate. According to my Food Additives Dictionary potassium sorbate is a “white crystalline powder used as a preservative; a mold and yeast inhibitor; and a fungistat…low oral toxicity but may cause irritation of the skin…PAFA is currently searching the toxicology literature concerning this additive.” Many people who are sensitive to preservatives and additives try to avoid these ingredients, especially as they can cause allergic reactions such as nausea, diarrhea, and possible rash. For a complete list of additives to avoid check out the excellent Fed Up With Food Additives Site run by Sue Dengate.

Prunes are simply another name for dried plums. They are high in beta-carotene, an important anti-oxidant, potassium, and fiber. Prunes also help increase how well your body can absorb iron. Sweet and easy to prepare they are good to eat either plain, cooked, stewed, and can be baked into a variety of dishes as well.

Naomi lives in California and is fortunate enough to have a plum tree. She harvested her plums and dried them herself. Unfortunately she left the pits in them which makes them more difficult to eat and use. Thinking about this reminded me of a dish that I make, usually in the winter, as a treat; dried fruit compote served over panna cotta. Taking dried fruits and turning them into a compote is a delicious way to rehydrate and use them. Although typically made with pitted fruits I would think that the rehydration process would make it okay to use these pitted prunes and remove the pits while you eat it.

The compote is so good it can actually be served by itself put the panna cotta makes it a special dessert. I am fond of this Vegetarian Panna Cotta recipe from Enlightened Cooking but feel free to use your favorite in it's place.

Dried Fruit Compote, serves 4

Take 1 C. each dried prunes, apricots and raisins (I prefer Thompsons)*
apple juice to cover fruit
zest of 1/2 orange
1/4 c. evaporated cane juice sugar
1 cinnamon stick
2 cloves
1/4 t. fresh nutmeg

Put fruit and apple juice into a sauce pan
bring to a boil
cover and reduce to a simmer
add sugar and flavorings
simmer another 20-30 minutes (compote will thicken as fruit softens), stirring occasionally
remove rind, cinnamon and cloves
set aside to cool completely before serving

* Apricots and Thompson's raisins are easy to find without preservatives both in the grocery stores (usually marked either “organic” or “unsulfured”)

As a side note it turns out that Trader Joe's and Earthbound Farms both have preservative free dried plums. My friend Jodi shared that they can also be ordered online from Nuts Online and Amazon.


Photo courtesy of Glysiak | Wikimedia Commons
what is arrowrroot

What Is Arrowroot: Origins, Health Benefits, And Uses

by baking, gluten free, substitutions

Arrowroot has many uses especially in the powdered form. Its most common use is as a thickener. Often people will use it instead of cornstarch which is especially helpful for those who are allergic to corn. It’s also a gluten free starch so many people who follow a gluten free diet will use it in their recipes.

Where does arrowroot come from?

Arrowroot is a starchy root vegetable similar to cassava, sweet potato, taro, and yams. It is native to the tropical regions of Central America, South America, and the West Indies. Here in the United States, it can be cultivated in parts of Florida, Georgia, and South Carolina. 

In its raw form the arrowroot rhizome is a good source of vitamins A and B6, thiamine, riboflavin, calcium, manganese, folate, phosphorus, iron and potassium. Once it is processed into a powde it loses many of these nutrients, but it does retain its status as a resistant starch which can be good for gut health.

Health benefits of arrowroot

  • Satiety – The resistant starch can help slow your rate of digestion, helping you feel full longer. This can help regulate your appetite which may in turn lead to weight loss.
  • Gluten-free Baking – Arrowroot is gluten free which can be helpful for those with celiac disease. When baking with it, it can add body to nut flours and help hold structure. The flour is easy to digest.
  • Glucose and Lipid Levels – Using arrowroot flour can help keep glucose and lipids within normal limits.
  • Feed Probiotics – Probiotics are important for your overall health. It is important to feed these probiotics to keep them strong and active. Prebiotics are what the probiotics feed on. In one study it was found that arrowroot carbohydrate extracts have been shown to enhance the survival of probiotics in yogurts.
  • Ease Diarrhea – In a small study of individuals who suffer from irritable bowel syndrome, arrowroot was found to reduce abdominal pain and many of the participants felt diarrhea was less of a problem. In the West Indies it is a well-known remedy for diarrhea when boiled in water or milk and seasoned.
  • Gastroprotective Agent – In a rat study, arrowroot starch was shown to provide protection for the stomach lining. It was also shown to decrease the ulcer index. These gastroprotective effects are known to contain carbohydrates and flavonoids that play a role in reducing inflammation. As it is easy to digest, it may be supportive for overall gut health too.

Using arrowrootwhat is arrowroot

If you’re substituting it for cornstarch in a recipe, you’ll want to use twice as much arrowroot as cornstarch. It works very well for fruit pies and fruit cobblers to provide structure and body to the filling. One nice benefit is that using arrowroot does not interfere with the color of your pie or cobbler as it sets clear. 

Arrowroot can also be used in gravies but be aware that extended heat with vigorous boiling will reduce its thickening properties. It should not be boiled and it’s best to add it in the last 10- to 15 minutes before you are ready to serve your dish. 

When it comes to tomato and citrus based foods arrowroot is actually superior to cornstarch for thickening. 

It can also act as a binder to replace egg, gum, flour, or nut proteins when baking.

In conclusion

As you can see, arrowroot is a great substitute for cornstarch and can provide a number of health benefits especially for gut support.  

[expand title="Sources"]

  • Cooke C, Carr I, Abrams K, Mayberry J. Arrowroot as a treatment for diarrhoea in irritable bowel syndrome patients: a pilot study. Arq Gastroenterol. 2000 Jan-Mar;37(1):20-4. doi: 10.1590/s0004-28032000000100005. PMID: 10962623.
  • Deswina, P. and Priadi, D. Development of Arrowroot (Maranta arundinacea L.) as Functional Food Based on Local Resource. 2020 IOP Conf. Ser.: Earth Environ. Sci. 439 012041DOI 10.1088/1755-1315/439/1/012041
  • Guly HR. Medical comforts during the heroic age of Antarctic exploration. Polar Rec (Gr Brit). 2013 Apr;49(2):110-117. doi: 10.1017/S0032247411000799. Epub 2012 Jan 20. PMID: 26366016; PMCID: PMC4563790.
  • Jayampathi, T. and Jayatilake, S. Arrowroot (Maranta arundinacea) Extract Increases the Survival of Probiotic Lactobacillus acidophilus. Journal of Probiotics & Health. May 21, 2018. DOI: 10.4172/2329-8901.1000199.
  • Soepomo, J.L. and Janturan, S.H. The Gastroprotective effects of arrowroot tuber starch (Maranta arundinacea L.) on ethanol-induced gastric damages in rats. Pharmaciana. Vol. 10, No. 1., March 2020, pages 35-42. DOI: 10.12928/pharmaciana.v10il.12318.

[/expand]

Tuscan Lentil Stew

Tuscan Lentil Stew

by gluten free, grains, legumes, recipes, tomatoes, vegetables, vegetarian

I love lentils

This recipe is one that I created as sort of an Italian style ratatouille, a French peasant stew. I substituted the lentils for the eggplant to give a protein boost and it's a great variation. Served over polenta with a side of spinach sauteed with garlic, lemon and Italian spices it makes a fabulous meal. So I've decided to call it Tuscan Lentil Stew. Whatever you call it, it sure is delicious! And the leftovers, if there are any, are even better than the original because the flavors continue to mellow and combine even after cooking.

Lentil nutrition

Lentils referred to in Indian cuisine as daal, come in a number of different colors/types. There are the traditional brown lentils that most of us see at the grocery store. You can however also buy red lentils, which have less fiber, the dark French green ones, a yellow lentil, and a type called Masoor which are brown on the outside but red on the inside. When combining lentils with a grain, such as rice, you get a complete protein as all of the essential amino acids are present.

Lentils are tasty little legumes which pack a powerful nutrition punch. High in fiber, protein, folate, iron, potassium, folate, and manganese, they are quick-cooking and easy to use in a wide variety of dishes and cuisines. They don't require lots of soaking and can be quickly prepared and ready for a dish without too much effort.

 
Tuscan Lentil Stew
Save Recipe
Print
Ingredients
  1. 1 C. lentils rinsed and picked over
  2. 1 onion chopped small
  3. 3 cloves garlic minced
  4. 3 zucchini cut into 1/2" slices
  5. 1 bell pepper diced
  6. 3 tomatoes diced
  7. 1 1/2 t. Italian herbs
  8. 1/2 t. red pepper flakes
  9. 2 T. olive oil
  10. 2 1/2 C. vegetable stock
Instructions
  1. In a stockpot heat olive oil and saute onion and garlic until onion is starting to soften
  2. Add the herbs and bell pepper and saute one more minute
  3. Add remaining ingredients and simmer on med-low until lentils are done, about 30 minutes
  4. You may need another 1/2 C. of stock
  5. Salt to taste
Notes
  1. Delicious served over polenta and topped with fresh grated parmesan cheese
The Ingredient Guru, Mira Dessy https://theingredientguru.com/
 
Easy Polenta
Save Recipe
Print
Ingredients
  1. 1 C. cornmeal (I prefer fresh ground but you can use store bought, be sure it's organic corn)
  2. 1 tsp. salt
  3. 3 C. water
Instructions
  1. Bring water and salt to a boil
  2. Reduce water to a simmer
  3. Very slowly add cornmeal (this is important to avoid lumps)
  4. Cook approximately 20 minutes until mixture thickens
  5. Remove from heat and pour into a pie plate (for triangles) or a cake pan (for squares)
  6. Let polenta set for 10-15 minutes
  7. cut and serve
The Ingredient Guru, Mira Dessy https://theingredientguru.com/
 

Updates for Tuscan Lentil Stew

This continues to be one of my most popular recipes. I love when I hear back from readers who make my recipes.  Here are some of the comments I've received
 
Claire writes, “Tonight I invited my girl friend over for dinner and used your recipe to cook the lentil dish . I added a lot of Italian seasoning and ground basil and the aroma when the stew was simmering was just fantastic. Both my friend and I enjoyed the flavor as well. She needed to add some salt to it as I didn't put salt. But for me this dish is so flavorful, even without salt I didn't feel like it was missing anything (plus the chicken stock already contains sodium). I like the combination of the colors, textures, and flavors of the Italian seasoning, tomatoes, onions, and lentils, which really works! We served it over brown rice and it was great!

Thanks for your creativity & recipe. I have always enjoyed reading your posting about nutrition and yummy recipes. Keep up the great work!“

 
Carol wrote in and shared a number of wonderful thoughts:
 
  • Her method for making polenta “I put the mixture into the top of a double boiler and then don't need to keep stirring or even to check it, until it is about ready and it does not scorch if I don't check right on time.” – This is a great idea and I plan to try the double boiler method the next time I make polenta. One of the things that I like most about this method is that it removes the possibility of scorching which can be a problem.
  • “I don’t have any “Italian spice” mix but assume that it would include basil, oregano, parsley and perhaps a bay leaf and or some rosemary I’m really looking forward to trying, tasting then relishing this dish this evening.” – My personal mix, which I use for an Italian style seasoning if I happen to be out of my favorite Penzey's Italian Herb Mix, is 1 tsp oregano + 1 tsp basil + 1/2 tsp thyme + 1/2 tsp rosemary (crushed in a mortar and pestle) + 2 tsp parsley. This makes more than you need for the Tuscan Lentil Stew recipe but is delicious on a lot of things.
  •  
    “I’m eating the stew right now; it is delicious. The lentils (which are a small dark variety) cooked up fine in the half-hour with just a prior rinsing, no soaking needed. I cubed a ball of buffalo mozzarella into the polenta after it cooled for 10 minutes, before transferring it to a round pan to firm up. Now, with the hot stew on top, the cheese melted into the wedge and the topping of freshly grated Parmesan on top give it all an extra, rich fillip. Thank you for sharing this recipe.“ – I love the idea of cubing some mozzarella into the recipe and can see how that would add a tasty texture to the polenta. 
If you're looking for more delicious recipes using lentils:
 
photo courtesy of Claire Wang