Archive for the ‘Gluten-Free Recipes’ Category
Thursday, October 24th, 2013
I’m lucky enough to live next door to the most prolific organic tomato gardener in all of Colorado. My geographic good fortune and love of simple food has sparked my produce-sparing creativity. Every few days I get another supply of tomatoes. Tossing even one of these gems into the compost pile is not an option. They are that good.
Here’s my way of saving the harvest and enjoying them all winter long. This is a “launching pad” recipe. Adjust according to what you have and how much you want to freeze. Once frozen, you can toss however many you need into soups and stews or thaw and blitz for pizza sauce.
Frozen roasted tomatoes (I used 10 medium-size tomatoes for the photo above)
What you need
Fresh tomatoes, washed and quartered (deseed and drain off most of the liquid)
Garlic, minced (I used 6 cloves for this bunch; garlic is optional)
Extra virgin olive oil
Silicone (not paper) muffin cups (these are the kind I use)
What you do
Place parchment paper on a large baking sheet. Preheat oven to 425 degrees. Put prepared tomatoes and garlic in a large bowl. Drizzle a small amount of olive oil over ingredients and toss gently. Arrange tomatoes in a layer on the baking sheet. Place in the oven and set the timer for about 6 to 8 minutes. Using tongs or a spatula, periodically rearrange the tomatoes so they roast evenly. It takes a total of about 30 minutes to fully roast them, but do it in increments and check often as they burn easily. Remove from oven and let cool. Once the tomatoes have cooled, using tongs, fill the silicone muffin cups with tomatoes. Place the filled muffin cups on a cookie sheet and put in the freezer. Once frozen, pop the frozen tomatoes out of the silicone muffin cups and place into a freezer container or plastic freezer bag. Use as needed.
The photo above was taken after the tomatoes were roasted and placed in the muffin cups, but before I put the cookie sheet into my freezer. Use silicone muffin cups. Paper muffin cups don’t work.
Next up, gluten-free roasted tomato and basil pizza. Stay tuned. You will not believe how good this is.
Peace, love and frozen tomatoes.
Monday, October 14th, 2013
Before I get to my favorite gluten-free products, let me start by saying, I’m not fond of food “products.” I’m a nutritionist specializing in healthy, active, gluten-free living. That means a focus on whole foods and an active lifestyle, not gluten-free Dunkin’ Donuts, processed food, and unlimited couch time. I advise people to stick with the real thing (vegetables, fruit, nuts, seeds, a few naturally gluten-free grains, small amounts of high-quality meat). That’s straight forward and simple enough.
Hey wait—back up. No, it’s not simple. It’s hard and frustrating at times!
What if you want an oatmeal cookie, a pumpkin muffin, some pancakes, a grilled cheese sandwich, or a pizza?
These are the most common questions/comments I get from people who are newly diagnosed with gluten-related issues. Help! Tell me what I can eat. Tell me what bread to buy. How can I possibly survive without wheat? All the gluten-free products taste like ground styrofoam.
I know. I get it. I like pancakes, cookies, and grilled cheese sandwiches, too. And there’s nothing better than a pizza piled high with fresh vegetables.
Here’s the deal, though—those should be occasional treats, not daily indulgences. We thrive on real food, not meals from boxes with futuristic expiration dates. But don’t despair, there are ways to navigate the super market and make wise choices when it comes to gluten-free packaged food.
We have to live in the real world, right? Every once in awhile we’re going to want something we didn’t grow from scratch, hunt down, or buy at the farmer’s market. Here are my top 5 favorite gluten-free products.
Montana PrOatina Gluten-Free Oats
Ingredients: Whole-Grain Rolled Oats (see photo above)
These are 100% whole grain oats and although they’re processed to some degree, the processing is minimal and done with great care (dry milled, no heat applied). These aren’t your typical oats. They’ve been carefully selected (by nerdy plant scientists) for their high protein content and favorable amino acid profile. They’re also very low in avenin, the peptide thought to be responsible for allergic reactions. Yes, I know—as part of a gluten-free diet, oats are somewhat controversial, but recent research indicates that pure, uncontaminated oats are safe for most people with celiac disease and gluten-related issues. This study found no immune response to avenin in people with celiac disease, but check with your health care provider if you have concerns. It’s often the high fiber content that bothers people and not the protein. Aside from hearty oatmeal, these oats make the best cookies. If you don’t want to do the baking yourself, check out Gluten-Free Prairie. They use these oats for their “Granola Bites” and “Hunger Buster Oatmeal Cookies.” They’re delicious.
Tinkyada Organic Brown Rice Pasta
Ingredients: Organic Brown Rice, Water
I love pesto, but it needs to be tossed into a bowl of pasta for optimal enjoyment. I make pesto out of a variety of different greens, from spinach to mustard micro-greens to baby kale (check out this recipe on my other website, Artful-Aging.com). Tinkyada pasta is the best gluten-free version I’ve found. It’s organic, easy to work with, and never mushy. They also have a great selection of pasta types (spaghetti, elbow, penne, etc.).
Pamela’s Baking & Pancake Mix
Ingredients: Brown Rice Flour, White Rice Flour, Cultured Buttermilk, Natural Almond Meal (may appear as brown flecks), Tapioca Starch, Sweet Rice Flour, Potato Starch, Grainless & Aluminum Free Baking Powder, Baking Soda, Sea Salt, Xanthan Gum
I no longer blend my own gluten-free baking mixes because Pamela’s general baking mix is as good as it gets. This gluten-free mix rivals the best out there, whether gluten-free or not. I’ve use it for pancakes, waffles, muffins, quick-breads, and cookies and haven’t had any trouble substituting it for wheat flour. If you have a nut allergy, this mix is not for you as it contains almond meal.
Canyon Bakehouse 7 Grain Bread
Ingredients: Water, Brown Rice Flour, Tapioca Flour, Whole Grain Sorghum Flour, Eggs, Organic Agave Syrup, Whole Grain Teff, Whole Grain Millet, Xanthan Gum, Extra Virgin Olive Oil, Sugarcane Molasses, Whole Grain Quinoa, Whole Grain Amaranth, Whole Buckwheat Flour, Yeast, Cultured Brown Rice Flour, Sea Salt, Natural Enzymes
Canyon Bakehouse is a dedicated gluten-free bakery located in Loveland, Colorado. This 7-grain bread is my favorite, all-purpose, ready-made bread. It’s packed with healthy, whole grains like teff, quinoa, and amaranth and has a wheat-like texture. It’s even good without toasting it (the litmus test for good gluten-free bread).
Outside the Breadbox Pizza Crusts
Ingredients: Filtered Water, Tapioca Starch, Brown Rice Flour, Rice Starch, Olive Oil, Organic Tapioca Syrup, Egg White, Turbinado Sugar, Yeast, Xanthan Gum, Sea Salt, Cider Vinegar, Enzymes
Outside The Breadbox is a dedicated gluten-free bakery located in the historic district of Colorado Springs. These 12-inch pizza crusts are easy to prepare and make a delicious, thin crust. They’re hard to come by, especially if you don’t live in Colorado, but you can order them directly from the bakery.
Do you have any favorites that should be on this list?
Peace, love, and occasional treats!
Thursday, April 11th, 2013
I wonder how many beets I’ve eaten in my lifetime?
As a toddler, my mom gave me roasted and smashed up beets for “dessert.” With no hesitation, she actually called beets “dessert.” So did I until I was set straight by Penny Bell at my first sleep-over. You can imagine my surprise when I found out other kids got Twinkies and Ding Dongs for dessert, while I was eating some version of root vegetable paté.
Such is life. We learn early on, that in one way or another, all families are weird, quirky, different, and wonderful. My mom was a mixture of Elizabeth Taylor (glamorous), Julia Child (a gourmet cook), Amelia Earhart (adventurous), and Lucille Ball (off-the-wall funny). “Beets for dessert” was just part of her unconventional culinary repertoire.
In all this time, it’s never dawned on me to pickle beets. In fact, I’ve never pickled anything. It was easy. I made a batch of pickled beets and ate them for four days straight. I have a new addition to my beet arsenal.
Arugula and pickled beet salad
What you need
For the beets
1 bunch fresh beets (I used 3 large beets), scrubbed with tops cut off (leave 2 inches)
3/4 cup apple cider vinegar
3/4 cup water
2 tablespoons raw cane sugar (I used organic Turbinado sugar)
For the salad
fresh, organic baby arugula (any salad greens)
shaved Parmesan or crumbled goat cheese
For the Dressing
1 tablespoon dijon mustard (I use Annie’s Organic Dijon Mustard, it’s gluten-free)
1 tablespoon apple cider vinegar
1 tablespoon honey or organic agave nectar
2-3 tablespoons olive oil
freshly ground black pepper
What you do
1. Place scrubbed and trimmed whole beets in a large saucepan or soup pot. Add enough cold water to cover with about 3 inches extra. Bring to a light boil, turn heat down and simmer for about 40 minutes, or until tender when pierced with a fork. Drain and let beets cool. When cool enough to handle, slip the skins off and slice in thick rounds.
2. Place apple cider vinegar, water, and sugar in a saucepan. Bring to a low boil, reduce heat, and slowly simmer for about 10 minutes. Stir often to dissolve sugar.
3. Place sliced beets in a shallow glass dish. Pour liquid over the beets, making sure all are covered. Refrigerate for at least an hour. Drain and store pickled beets in a glass container in the refrigerator for up to a week.
4. To make dressing, first place mustard in a glass jar. If you start with the mustard, it won’t separate. Add apple cider vinegar, honey, olive oil, and freshly ground black pepper (to taste). Replace the lid and shake like crazy.
5. Place arugula on salad plates, arrange beets on the greens, sprinkle chopped pecans and grated Parmesan over the salad. Drizzle with dressing and serve.
And the beet goes on—you might also like
From my blog
Deadly serious beet and spinach salad very similar to this salad
Beet greens and brown rice with tips on preparing and storing beets
Performance enhancing beets why beets should be on every athlete’s table
Chocolate beet cupcakes
Beet ice cream
From Alta at Tasty Eats at Home (she’s also a beet fanatic)
Orange and beet salad with basil vinaigrette
Raw summer beet salad a favorite of mine
Roasted squash, caramelized beets, and beet greens
Roasted beet humus this is a new “must try” post
Peace, joy and beet love!
Friday, February 8th, 2013
File this one under, get well soon.
I never get sick. I can’t even remember the last time I had a cold. In fact, I can hang out with the sickest of the sick and it doesn’t faze me. My immune system scoffs at cooties.
At least until last weekend’s all-day, convoluted flight aboard a Delta 757 hack-a-thon.
There was no where to run. No where to hide. I couldn’t escape the recirculating, germ-infested, potently disgusting, cough cloud.
Drats, I’m down for the count.
Here’s my answer — shiitake mushroom, vegetable, and chicken soup.
Take that, you cold cooties.
I’ve been making different versions of this soup for years. I don’t have a recipe. I made it up and it varies depending on what I have on hand. One thing that doesn’t change is the base, which I make out of chicken broth, mushrooms (usually shiitake, but others will do), and a potato. That’s my medicinal launching pad.
Here’s how it goes, but remember, this is an outline, not an exact formula. Be creative.
Melissa’s medicinal soup
What you need
1 small to medium-sized potato, peeled and chopped *
handful of shiitake mushrooms (about 1/2 cup), cleaned and chopped
8 cups chicken broth, divided (if not homemade, I use Imagine GF Organic Chicken Broth)
2 tablespoons oil (I use coconut oil, but any will do)
1/2 cup chopped onions
6 cloves garlic, minced
4 stalks celery with leaves, chopped
4 carrots, chopped
1 sweet potato or yam, peeled and chopped
8-ounce can organic tomato sauce (not tomato paste, I use this version)
1 cup cooked, diced chicken
beans (one 15-ounce can, or dried cooked beans) *
2 cups spinach
herbs, sea salt, black pepper
What you do
1. Place chopped potato in a medium sauce pan. Cover with about 2 or 3 cups chicken broth and bring to a light boil. Use enough chicken broth to simmer potatoes until fully cooked. After about 10 minutes, add the chopped shiitake mushrooms to the potato/chicken broth mix. Cook for another 5 to 7 minutes, until potatoes are fully cooked and mushrooms are cooked, but not mushy. Turn heat off, set aside to cool.
2. In a large soup pot, heat oil over low-medium heat. Add onions and garlic and cook for 5 minutes, stirring often. Add 2 cups chicken broth, celery, carrots, sweet potato, tomato sauce, and cooked chicken. Turn heat to low.
3. Place cooled chicken broth-potato-mushroom mixture into a VitaMix or other blender. Make sure the mixture has cooled somewhat. Add another cup or two of room-temperature chicken broth and blend until all ingredients are incorporated. Mixture should be a gravy-like consistency, but not too thick. Add more broth during blending as needed. Pour the blend into soup pot, along with any remaining chicken broth. At this point, all the chicken broth (approximately 8 cups), the cooked chicken, and the vegetables, with the exception of the beans and the spinach, are in the pot simmering on low.
4. Cook on low for 2 hours or more. This can simmer on low all afternoon. Add rinsed beans (any kind is fine), herbs, seasonings, and spinach about a half hour before you’re ready to serve the soup. Canned beans get mushy if you cook them too long, add them add the end.
5. Serve and get well soon.
Cook’s notes (important):
* I normally use a small-medium Red potato for this base, because it has less starch than a Russet or Yukon Gold. I use potatoes as a thickener in lots of my recipes, rather than using a processed gluten-free flour or starch, but I choose my potato variety according to how much thickening I want in the recipe.
* I often use cooked, dried beans, but when I’m pressed for time, I use a can of beans (any kind) from Eden Organics. Canned beans retain their fiber and Eden Organics uses BPA-free cans. Canned beans are a healthy choice in a meal like this.
* Simply Organic All Purpose Seasoning is my favorite “go-to” seasoning. I use about 2 tablespoons in this recipe.
* Rather than adding the spinach to the soup, a half a cup of raw baby spinach can be placed in the bottom of a soup bowl or mug. Ladle the hot soup directly over the spinach and gently stir. That way the spinach is warm, but also fresh and just lightly wilted. That’s my favorite way to add spinach to soups.
Peace, love, and cootie-busting soup.
Wednesday, December 12th, 2012
My last post was about iron-deficiency anemia, celiac disease, and iron-rich foods. It came with a heavy dose of red blood cell biology and those of you willing to wade through it, not unsubscribe, and leave a comment at the end were rewarded with an opportunity to win a copy of The Gluten-Free Edge, my sports nutrition book co-written with Peter Bronski.
And the winner is (drum roll, please)—Jennifer R! Thank you all for participating and congratulations to Jennifer.
Since it’s the season for giving, I’m going to keep the giveaway streak going (see details below).
I thought I’d follow up my anemia post with a gluten-free, iron-packed, power-bar recipe that I developed as a homemade alternative to store-bought energy bars. This one is a take-off on an almond meal version featured in the recipe section of The Gluten-Free Edge and is proof that vegetarians (even vegans) can get the iron and protein they need if they do it right.
Gluten-free oat bran power bar (makes 16 servings)
What you need
1/2 cup oat bran (I used Montana Gluten-Free Oat Bran, see details below)
1 teaspoon ground cinnamon
1/4 teaspoon sea salt
1 cup walnuts
1 cup almonds
1 cup dried, unsulphured apricots, chopped
1/3 cup certified gluten-free oats (I get mine from MT GF Processors or GF Prairie)
1/2 cup chocolate chips (make sure they’re gluten-free)
1/3 cup honey
1 large egg
2 tablespoons coconut oil, melted, plus some to grease the pan
1-1/2 teaspoon vanilla
What you do
1. Preheat oven to 350 degrees. Grease a 9-inch square baking pan (I used a dark-colored metal baking pan).
2. Place the oat bran, the cinnamon, and the sea salt in a food processor and pulse until well mixed.
3. Add the walnuts, almonds, apricots, and oats and pulse several times, until the nuts and apricots are in small chunks but not completely ground. Add the chocolate chips and pulse a few times, leaving larger chunks.
4. In a bowl big enough to hold all the ingredients, whisk together the honey, egg, melted coconut oil, and vanilla. Whisk for 1 minute to ensure the ingredients are well mixed.
5. Add the dry (pulsed) ingredients to the wet ingredients and mash together with a fork. Use your hands if you have to and make sure everything is mixed together.
6. Spread the mixture in the prepared pan. Cover with parchment paper and, using your hands, press and flatten evenly. You can also use a flat spatula to even out the mixture. Remove the parchment paper.
7. Place pan on center rack of the oven and bake for 22 to 24 minutes, until golden brown. Remove from oven and let cool. Place the pan in the refrigerator to chill before cutting into bars. Store bars in an airtight container in the fridge, or wrap individually and freeze.
These bars are power-packed with nutrition and great for athletes. They’re high in carbohydrates (great workout fuel), high in protein (for recovery), and super high in iron (building blocks for RBCs, see prior post). The iron is mainly from the oat bran. The bars are also high in fat (another source of workout fuel), but the fat is from healthy sources, so don’t fret. Because of the high fat content, they aren’t low calorie, but if you need a boost while out hiking, biking, or during a mid-afternoon work slump, these power bars will serve you well.
PER SERVING (1 bar): 225 calories; 14 g fat; 22 g carbohydrate; 6 g protein; 3 g fiber
NUTRITION BONUS: 1 bar provides 30% of the RDA of iron
Would you like a 3-pound bag of this nourishing Montana Gluten-Free Oat Bran? It’s grown out west by awesome big sky farmers and is minimally “processed” in a dedicated, state-of-the-art, gluten-free facility. The oat bran is dry milled, with no heat applied during preparation or packaging. It’s good stuff, non-GMO, is tested and certified gluten-free, and is a great way to boost the nutritional value of GF baked goods. Most GF baked goods are low in iron and other nutrients. Tossing in some oat bran solves that problem.
To enter the giveaway, leave a comment on how you’d use the oat bran. Be creative—I’m curious. Make sure you include your email address where prompted. I’ll pick the winner via random.org. Good luck and happy baking!
Peace, love, and oat bran!
PS I’m not employed in any way by MT GF Processors or GF Prairie. No one asked me to blog about the products or do giveaways. I’m not paid to do it. I buy my own products and endorse the farmers and product developers whom I believe are doing it right. There’s been an explosion in the GF market and a lot of the stuff has the nutritional value of ground styrofoam. It’s junk food. I want the good guys to be successful. We need to support this “grass roots” movement. Our health and the health of the environment depend on it.
Go hug a farmer!
Wednesday, November 28th, 2012
I had a post on anemia in the works, complete with details on the structure, function, and production of red blood cells, but I got sidetracked by coffee cake. Iron-poor blood will have to wait. This cake is that good. Plus, it fits in with a study I read this morning.
It’s the holidays and this time of year often triggers an uptick in anxiety-related behavior. Cake is comfort food. Did you go to Target or Best Buy on Black Friday? Did your Thanksgiving dinner look more like a Woody Allen movie than a Norman Rockwell painting? Are you stressed about work, money, politics, the weather?
Here, have a piece of cake.
And guess what? A bunch of researchers (17 scientists) put together a collective study and concluded that, “…the hedonic and rewarding properties of palatable foods have stress-buffering actions across numerous effector pathways (neuroendocrine, behavioral, and the sympathetic nervous system).”
Apparently our HPA (Hypothalamic-Pituitary-Adrenocortical) axis and the sympathetic branch of our autonomic nervous system lights up (neuro-nirvana) with the intake of “hedonic” food (i.e. cake). We’re being rewarded for eating fat and sugar. The study states that, “Indeed, comfort food intake in humans is linked with improved emotional states….”
Really? It took 17 scientists to confirm that we want cake, cookies, and ice cream when we’re stressed?
Since I’m in the Christmas spirit and this coffee cake is so divine, I won’t belabor the unintended consequences of overeating hedonic (sorry, that word is just too much fun) food for stress relief.
Yes, we know that binging on sweets is not a good idea. But who reaches for bok choy or burdock root when they’re stressed? And, yes, we know that eating high fat, high carb food can lead to diabetes, heart disease, cancer, and blah-blah-blah.
Let’s put all that aside for now, take this one bite at a time, and enjoy the holidays responsibly. I’m for baking an occasional treat, sharing it with friends and family, and not over-indulging. I created this coffee cake recipe for a holiday brunch I’m having on Christmas day. When I perfected the recipe on my third try, I gave half of it to my neighbors (reluctantly). When I make it next time, I’ll have lots of people to share it with. I’m taking protective measures, but I still plan to enjoy a little hedonic buzz now and then.
Gluten-free pumpkin pie coffee cake
What you need
2 – 1/2 cups Pamela’s Baking and Pancake Mix
1 cup pumpkin pie mix (I used Farmer’s Market Organic Pumpkin Pie Mix)
1/2 cup light coconut milk (I used Native Forest Organic Light Coconut Milk)
2 large eggs (these were my CSA pastured eggs from Grant Farms)
1/4 cup organic turbinado sugar *
1/4 cup organic butter, melted
1 – 1/2 teaspoon pumpkin pie spice (I used Savory Spice Shop’s salt-free pumpkin pie spice)
1 teaspoon vanilla (I used Madagascar vanilla)
1/2 cup Pamela’s Baking and Pancake Mix
1/2 cup turbinado sugar
1/2 cup chopped pecans
1/4 cup butter, chilled
What you do
1. Preheat oven to 350°. Butter a 9 x 9 inch square baking pan (I used a dark 9 x 9 inch square baking pan).
2. Place Pamela’s mix and the pumpkin pie spice in a medium bowl. Whisk to blend the two dry ingredients.
3. Beat butter and sugar together on medium speed, about 30 seconds, until creamy. Add eggs, vanilla, coconut milk, and pumpkin pie mix and continue mixing on low, about 30 seconds to 1 minute.
4. Add dry ingredients to wet and mix on low until well blended.
5. Spoon into baking pan and spread evenly. You may need to use a wet knife to spread the batter.
6. To prepare the streusel topping: Place Pamela’s mix, turbinado sugar, and chopped pecans in a medium bowl. Stir to mix. Cut in chilled butter (I use a cheese grater) and mix well. Sprinkle over batter.
7. Place coffee cake on center rack of oven and bake for 45 minutes. Check after 20 to 30 minutes and cover loosely with foil if the streusel starts over-browning (it will, so watch it). You want it nicely browned, not burned.
8. Cool slightly and serve. You can make this a day ahead if you’d like. It’s almost better the next day.
* Organic Turbinado sugar, also called raw cane sugar, is made by the first crushing of freshly-cut sugar cane. It’s still sugar, but less refined and grown organically. The crystals are larger and crunchier and have a molasses flavor to them. Molasses is a byproduct of the process and retained in Turbinado sugar. It’s perfect for streusel topping.
Peace, love, and hedonic food (in small doses on special occasions).
Wednesday, November 14th, 2012
You know how bloggers have those long titles that indicate everything that’s missing from a recipe?
“Gluten-free, grain-free, sugar-free, dairy-free, soy-free, corn-free, nut-free, nightshade-free, pesticide-free, GMO-free gingersnaps.”
I’m not criticizing, as I’ve been guilty of my own version of this, I’m just pointing out how “free-from” obsessed we’ve become.
Or, maybe I’m just preparing you for — cue scary music — sugar-full, egg-full, dairy-megeddon cheesecake.
But first, this is my mom, back in her “salad days.” She had unusual and clever terms for everything from being young and beautiful (salad days) to dying (stepping off). She was funny, brilliant, beautiful, and feisty—right up to the moment she stepped off, which she did in typical fashion (full of grace and humor) last month. Margaret was 96-plus years old when she died. Hers was definitely a life well-lived.
I grew up eating whole foods. My mom was an amazing cook. She never relied on processed food, TV dinners, or store-bought cookies. Ever. She made everything from scratch and didn’t shy away from butter, bacon fat, eggs, cream, or sugar. We also ate fresh beets, broccoli, cabbage, spinach, beans, quinoa (where she found quinoa all those years ago, I have no idea), wild and brown rice, and a host of other fresh vegetables and whole grains. We didn’t eat much meat because she was frugal, but the meat she did buy was the good stuff and she made it last by using a small amount to make a big meal. Ham and lima bean soup that lasted for days. Beef stew with a ton of vegetables. Brown rice, vegetable, and chicken soup. She made bread and biscuits from scratch and delighted in serving over-the-top desserts when we had guests. Margaret was famous for her creme brulée, cheesecake, chocolate peanut butter cake, brownies, and lemon meringue pie, but she refused to share recipes. Absolutely refused.
When my mom stepped off, the first thing I put “dibs” on was her recipe box, which I found tucked away in the back corner of a rarely-used cabinet. Along with her recipes were several vintage cookbooks and old kitchen utensils. I sat on her kitchen floor for at least an hour, thumbing through recipes, flipping through cookbooks, playing with utensils. Tears running down my face.
I have a sign in my kitchen: Love people. Cook them good food.
I’m blessed to have been taught that. Thank you, mom.
And now (drum roll, please) I’m sharing Margaret’s cheesecake recipe, of which, we served at her “stepping off party.” Please bake it with joy and share it with love. This cheesecake is a Thanksgiving tradition at our house, but this year I’ll be making it instead of my mom. Sniff, sniff. But life goes on, so let’s be thankful for family, friends, and cheesecake.
Margaret’s Cheesecake (gluten-free, but full of dairy, fat, and sugar)
What you need
2 packages (8 ounces each) cream cheese, softened
2/3 cup, plus 3 tablespoons sugar
3 extra large eggs
1 & 1/2 teaspoon vanilla
1 carton (8 ounces) sour cream
What you do
Beat together until smooth — cream cheese, 2/3 cup of the sugar, eggs, and 1/2 teaspoon of the vanilla. pour the mixture into a buttered 9 & 1/2 inch glass pie plate. (This Pyrex pie plate works the best. It’s a touch bigger than traditional pie plates.) Bake in preheated, 350° oven for 25 to 35 minutes, or until puffy and lightly brown around the edges. When done, it should spring back when lightly touched in the center. Cool cheesecake at room temperature (will sink slightly). Whisk together sour cream, remaining 3 tablespoons of sugar, and remaining 1 teaspoon of vanilla. Spread over cheesecake 1/2 inch from edges. Continue to bake at 350° for an additional 15 to 20 minutes. Cool and refrigerate. Top with fresh fruit or fruit compote if desired (optional, it’s just as good plain).
Several people from the assisted living home where my mom lived came to her “celebration” service. An elderly man came up to me after the service, took both my hands in his, looked me straight in the eye and said, “Your mother really liked me. She brought me the best homemade cookies and brownies.”
I love the fact that this elderly, hunched over, little gentleman said, “Your mother really liked me.” What a gift to give someone. Good food and a warm heart.
Happy Thanksgiving everyone. I’m grateful for all of you.
Now, go, cook good food for those you love and be thankful for the fact that you can.
Peace, love, and cheesecake.
PS If you’re worried about the fat and sugar content in this cheesecake, keep in mind that my mom lived to be 96-plus years old and she often ate cheesecake for breakfast. Nourishment is about more than just food.
Wednesday, July 25th, 2012
Gluten-Free Tomato and Arugula Pizza
I have a half-written blog post on weight loss, carbohydrate and fat metabolism, and mitochondrial dysfunction, but it’s taking me some time to sort through the material and make it marginally readable. I want to share my findings with you, but it’s a tough subject to make entertaining. I’ve discovered some interesting variables in my attempt to get back in shape and lose the weight I gained while co-writing (with endurance athlete Pete Bronski, founder of No Gluten No Problem) a book on gluten-free sports nutrition and training.
Yes, I do see the irony.
Anyway, I know you’re dying to hear all about metabolic flexibility and why boosting the density of your mitochondria will help you burn calories more efficiently, but you’ll have to wait until next week. This whole weight loss thing is not easy, at least not if you plan to keep it off FOREVER. That’s the point, right?
But for now, although not exactly “diet” food, let’s talk about gluten-free pizza. Yes, I know — I have an excessive number of pizza-centered posts here on my blog. Pizza is my comfort food and I’m not afraid of carbs (decent carbs), so I usually make some version of vegetarian pizza at least once a week. This was the “Friday night special” last week. I served it with a nice, semi-chilled glass of red wine. There’s no reason a couple of slices of this pizza can’t be part of a healthy eating plan, especially if you top it with low calorie, nutrient-rich vegetables.
As some of you know, I have a CSA share through Grant Family Farms. It includes organic veggies, fruit, pastured eggs, and micro-greens. I’m loving the micro-greens and have been experimenting with everything from mustard micro-green pesto to komatsuna salads. This recipe is for fresh arugula topped pizza.
Gluten-free tomato and arugula micro-green pizza
what you need
1 package (2 crusts) Udi’s gluten-free pizza crusts (or, your favorite version)
1 to 2 tablespoons extra virgin olive oil
2 cloves garlic, finely minced (more if you like garlic)
tomatoes, thinly sliced, juice and seeds removed *
sprinkling of cheese
fresh arugula micro greens, about 2 cups washed and dried
what you do
1. Brush the pizza crust with a small amount of olive oil. Don’t use too much, but cover the crust with a thin brushing of oil.
2. Sprinkle with minced garlic and top with sliced tomatoes. I like to use a lot of tomatoes and cover the whole pizza with a single layer.
3. Top with shredded cheese. I used a small amount of freshly grated Parmesan cheese on this pizza, but any cheese is fine.
4. Bake according to pizza crust directions. I’ve been baking the pizza on the outside grill because it’s been too hot to turn the oven on. The crust comes out nice and crunchy.
5. Once the pizza is cooked, top with fresh arugula.
* I slice the tomatoes and spin them in my salad spinner to de-juice them. Then I save the juice to add to homemade salad dressings.
Peace, love, and gluten-free pizza!
P.S. Stay tuned for mitochondrial density, movement, and weight loss.
Sunday, June 24th, 2012
This is the scene I was rewarded with a couple of years ago while backpacking in the Colorado high country. It was definitely worth the climb (summit 13,951 feet) and although I kept my distance in respect to my mountain goat friends, I thoroughly enjoyed our meeting.
When Maggie and Amy asked me to do a guest post at The Balanced Platter and explained that June’s editorial calendar included the theme, traveling on a GF diet, I immediately thought of high-country travel—as in backpacking. No cars, trains, or airplanes needed—just a good pair of hiking boots and a loaded backpack.
So—what does it take to fuel your engine and nourish your body for “peak” performance? Follow these basic tips for sustained energy (a long day on the trail) and quick bursts (climbing the last 500 feet to the summit). You’ll also need some turbo-charged recovery food so you can sleep well, climb out of your tent at the crack of dawn, make a hearty breakfast, and start all over again—day after day. That’s what backpacking is all about—sustained energy. And yes, I call that traveling on a GF diet.
These are basic eating strategies for all-day energy. Although sometimes one category serves the purpose better than another, most meals and snacks are a mixture.
High-fiber, complex carbs will help you plod along for long hours on the trail. They provide more sustained energy because they’re digested (broken down) more slowly than simple sugars. Oats, brown rice, quinoa, teff, granola, and buckwheat are all examples of complex carbs. Start the day with a blend of carbohydrate (complex and simple), protein, and fat. Oatmeal with dried fruit, nuts, and brown sugar is a perfect way to start the day.
Say you’ve been hiking along at a moderate intensity for 3 or 4 hours and you realize you’re about a half an hour away from a very steep 500 foot climb to the summit. You need a quick fix and that comes in the form of fast burning, simple carbs like GF jelly beans, dried fruit, honey, or chocolate chips. They’re easy to digest and the simple sugar goes immediately to your working muscles and nervous system.
High-quality, slow-burning fats are essential for backpacking. They provide more calories (energy) per gram, which you need when you’re physically active all day. Fats give you staying power. Mix them with complex carbs for long-lasting fuel. Nuts, seeds, coconut, and jerky (salmon, beef, bison provide fat and protein), cheese, and sausage are great choices for backpackers.
Many of the complex carbs (teff, quinoa, oats) and fats (jerky, nuts, seeds) all provide a good dose of protein as well. Protein helps repair the muscles and connective tissue you break down during long hikes. Protein is essential for recovery.
Backpacking is physically demanding and stresses the body in many ways. I like to dehydrate nutrient-dense, hearty greens (kale, spinach, chard) and create my own dry soup mixes for a daily nutrition bonus of antioxidant protection. Hearty greens dehydrate well, weigh next-to-nothing, and rehydrate immediately. They’re perfect for backpacking. Mix the dehydrated greens with instant potato flakes and a gluten-free chicken base for a satisfying and nutritious side soup. At camp, all you have to do is add boiling water to the dry mix, stir, cover, and let sit for 5 minutes.
Granola-Style Energy Bars (Perfect to make ahead and eat on the trail)
Makes 16 bars
Courtesy of The Gluten-Free Edge: A Nutrition and Training Guide for Peak Athletic Performance and an Active Gluten-Free Life (by Peter Bronski & Melissa McLean Jory)
What you need
1/4 cup almond meal
2 tablespoons raw shelled hemp seeds
1 teaspoon ground cinnamon
1/4 teaspoon salt
1 cup pecans
1 cup almonds
1 cup unsulfured dried apricots (about 6 ounces), chopped into chunks
1/4 cup certified gluten-free, rolled oats
1/2 cup chocolate chips
1/3 cup maple syrup (grade B is thicker)
1 large egg
1 tablespoon coconut oil, melted, plus some to grease the pan
1 teaspoon gluten-free pure vanilla extract
What you do
1. Preheat oven to 350 degrees. Grease a 9-inch square pan.
2. Place the almond meal, hemp seeds, cinnamon, and salt in a food processor and pulse until well mixed.
3. Add the pecans, almonds, oats, and apricots and pulse several times until the nuts are in small chunks but not completely ground. Add the chocolate chips and pulse a few times, leaving larger chunks.
4. In a medium bowl (big enough to hold all the ingredients), whisk together the maple syrup, egg, melted coconut oil, and vanilla. Whisk for 1 minute to ensure all ingredients are mixed.
5. Add the wet ingredients to the dry ingredients and mash together with a fork. Use your hands if you have to.
6. Spread the mixture in the prepared pan. Cover with parchment paper, and using your hands, flatten evenly. You can also use an unslotted spatula to flatten the mixture.
7. Place on the center rack in the oven. Bake for 22 to 24 minutes, until golden brown. Remove from the oven and let cool. Place the pan in the refrigerator to chill before cutting into bars. Store in an airtight container in the refrigerator.
Peace, love, and happy trails from The Balanced Platter!
PS Leave us a comment sharing your favorite gluten-free hiking snack.
Wednesday, June 20th, 2012
Micro-greens are the cute (yes, cute), early versions of most vegetables, leafy greens, and some herbs. They aren’t the same as sprouts. They’re more like baby, leafy-green houseplants that you can eat. Sprouts are grown in water, micro-greens are grown in soil and harvested when the leaves open, but before they mature. The main difference between the two is the size of the root and the length of time before harvest. Although neither take long to grow, sprouts are quicker to reach harvest size.
I love micro greens — partly because they’re fun to experiment with and a nice diversion from regular vegetables, but also because of the vibrant colors, zippy taste, and low calorie nutrition. They pack a lot of nutrients in their tiny leaves and stems. Plus, they really are cute. They’re the puppies of the plant world.
My friends (thank you, Andy) at Grant Family Farms added micro-greens to the CSA share options this season. I jumped on that bandwagon immediately.
These feisty little mustard plants start with a sweet, mellow taste, but finish with a peppery bite. I love them. Here’s what I did with last week’s 20 x 12 tray of mustard micro-greens.
First up — pesto. And, oh-my-gosh, this is the best pesto ever.
Mustard micro-green pesto
what you need
2 cups mustard micro-greens (washed and dried)
2 tablespoons chopped garlic scapes, about 2–3 scapes *
2 tablespoons pine nuts
2–3 tablespoons extra-virgin olive oil
1 tablespoon fresh-squeezed lemon juice
1/2 cup freshly grated Parmesan cheese
pinch of sea salt
* I used garlic scapes because they came in my CSA box, but you can use 2 garlic cloves in place of the scapes.
what you do
1. Place micro greens in a food processor. Add garlic scapes (or, peeled and coarsely chopped garlic cloves), pine nuts, and lemon juice and pulse a few times to chop and blend well.
2. Add the Parmesan and slowly add the olive oil while pulsing to reach the consistency you desire. I don’t like pesto to be overly oily, so adjust to your liking.
Serve on grilled salmon, which is what I did the first time I made it and it was divine. The second time, I used it to make grilled pizza (recipe below). Try it on pasta or as a topping for crackers. Pesto is user-friendly. Be creative.
Outdoor grilled pizza with mustard micro-green pesto
what you need
2 Udi’s pizza gluten-free pizza crusts (1 package), or your choice of par-baked pizza crust
mustard micro-green pesto (recipe above)
vegetables (I used cauliflower, asparagus, zucchini, red onions, and tomatoes)
Simply Organic All-Purpose Seasoning
freshly grated Parmesan cheese
what you do
1. Brush outdoor grill with oil and bring to medium heat. Cut vegetables in chunks and place in medium bowl. Drizzle with a small amount of olive oil and sprinkle with Simply Organic All-Purpose Seasoning. Toss to coat.
2. Place vegetables in a grilling basket on the grill. If you don’t have a grilling basket, you can place a piece of tin foil on the grill, spray with oil, and put the veggies on that. Using tongs, turn the vegetables on occasion to prevent burning. They should have a nice brown “grilled” look, but not be burned. Remove to a heat-safe bowl.
4. Spread a layer of pesto on crusts and top with the roasted vegetables. Shred a small amount of fresh Parmesan cheese on top and place pizzas on oiled grill. If you used tin foil while grilling the vegetables, make sure you remove it first. Shut the lid and cook for 6 to 10 minutes. Make sure the bottom of the crust doesn’t burn. You may have to turn the grill temperature down. Keep an eye on it as the bottom can burn quickly.
5. Serve immediately.
Peace, love, and micro-greens!
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should not be used for diagnostic purposes. Consult with your physician regarding any health or medical concerns you may have.