Food Fact Fridays: Quiona Granola

One of my favorite blogs is InspriedRD.  She has wonderful recipes and a great perspective on life and faith.  She also has monthly contributors speak on fitness and  ethics in the field of dietetics.  It is worth multiple visits to her blog each month, but I couldn't help also bringing over one of her recipes over here.   It is Quionoa (KEEn-WA) granola .  It certainly is different than your regular oatmeal granola and may not be for all people, but I found myself really liking (ok,so I  thought it was delicious and had a hard time with portion control!). For people who are gluten-free and/or who wish to avoid any kind of oatmeal (even the gluten-free kind) this is worthy of trying.  Keep up your healthy, holiday eating goals with this unique recipe!

Cathryn's Variations:
Soak Quiona and walnuts for 2 hours or overnight.  Drain both before using.  Note that this adds ~ 20 minutes to the cook time.  Why soak the grains and walnuts?  Well, it helps to activate the enzymes that take care of a pesky little anti-nutrient in both nuts,seeds and grains called phytic acid.  Phytic acid binds to the vitamins and minerals in your food, inhibiting your own absorption of them.

Crunchy Quinoa Granola

Recipe type: Breakfast, Snack

Prep time:  5 mins

Cook time:  20 mins

Total time:  25 mins

A fun twist on granola. Gluten-free and oat free. Super easy and delicious!

Ingredients

• ¾ cup pre-rinsed quinoa
• 1 cup walnut halves
• ½ cup unsweetened coconut flakes
• ½ tsp. Celtic sea salt
• 2 Tbsp. coconut oil
• ¼ cup maple syrup
• ½ cup unsweetened dried cherries (I used dried blueberries...yum!)

Instructions

1. Preheat the oven to 350 degrees. Combine quinoa, walnut halves, coconut, salt, coconut oil and maple syrup. Spread quinoa mixture into a thin layer on a parchment-lined baking sheet. Bake for 20 minutes, stirring halfway through. Toss with dried cherries and cool. Store in an airtight container.

Thanksgiving Fare: Pumpkin Pie (Allergen-free Style!)

 

 

About a month ago I set to work preparing to reveal a Thanksgiving recipe on my blog.  I wanted to create something easy but original.  Something classic yet unique. Actually, I got started on this project because I wanted to use my new favorite ingredient, flavorless gelatin.  I was mesmerized by the egg-replacing affects it could have on a recipe and decided that I needed to try its mettle in the pumpkin pie...an allergen free pumpkin pie!  No egg, no dairy, no nuts, no soy (and obviously no shellfish...but you probably already assumed that right?)!  This endeavor enabled me to marry classic with unique and easy with original.   The gelatin not only replaces the egg while still offering the  wonderful custard texture, it also means the pie requires no cooking!  Only refrigeration! (ok so you will have to bake the crust but you can do that separately. 

About the crust.  Two less-than-satisfying pie crust experiments lead me to abandon my attempts at creating my own and to grab a promising one off a website so I could focus my efforts on the pie filling.  I must say, that I am very happy with the results!  I think the amounts of sweeteners and seasonings can be fiddled with to meet with the Cook's own preference but if you stick with this recipe you will be off to a great start!  In a video that one of my best friends (who also happens to be an RD!) recorded of me preparing this recipe, I explain in more detail the rationale and nuances behind the allergen-free ingredients.  Unfortunately the video isn't fully edited yet (having problems with the edited software!) but once it is I will try to post it!

 

Whether you have allergies or not...whether you are traveling or staying home...whether you prefer  the light meat over the dark ...

Have a happy and healthy Thanksgiving everyone! 

 

Recipe Created by Cathryn U, RD

Prep time: < 15 min

Cooling Time: 30 to 45 min (may take longer for a deep dish pie)

Yield: two, 9-inch shallow pie pans OR one 12-inch deep dish pie pan

Ingredients:

1 (16oz) can, Plain Pumpkin (or 2 cups of homemade pumpkin puree)

1 cup Coconut Milk (note, shake can before using)

½ cup, 100% Pure Maple Syrup

1 -2 teaspoons (a “splash”) Vanilla

1 teaspoon Ground Cinnamon

½ teaspoon Ground Cloves

½ teaspoon Ground Nutmeg

Pinch of Sea Salt

1 Tablespoon Unflavored Gelatin (I normally use Knox brand. This is in almost every major grocery store. If using this brand note that 1 packet = 1 Tablespoon

Other Optional Spices: Ginger and/or Allspice.  I would recommend ½ teaspoon each

 

Coconut Whipped Cream (optional):

1 can Coconut Cream, refrigerated overnight

Vanilla, to taste

¼ Cup Granulated sugar OR Maple syrup to taste

 

Pie Filling Procedure

1.       Combine pumpkin puree, maple syrup, coconut milk, spices and salt in a 1 ½ quart saucepan. 

2.       Heat over medium to medium-low heat for 5 minutes until entire mixture is hot (simmering or boiling is NOT necessary).  Stir occasionally. 

3.       Slowly sprinkle in gelatin while stirring continuously so as to avoid the formation of gelatinous lumps.   Continue to heat for another 2 -3 minutes then remove from heat and pour into your favorite allergen-free pie crust/s.  Don’t have one? I used this Flaxseed crust with great success!

4.       Smooth the surface an each pie and place in refrigerator for 30 – 45 minutes for a 9 inch pie.  (Note that this may take longer if you do one deep dish pie).

5.       Serve with whipped cream / ice cream variety of your choice and enjoy! See Coconut cream recipe below for a delightful dairy-free option!

Coconut Cream Procedure:

1.       Place metal bowl and beaters in freezer for 10 minutes.  Using only the solidified cream from the can (there may be a small amount of liquid still in the can) remove desired amount (either the entire can or only a portion of it.  Just note the recommended amount of sugar is for an entire can) and place in chilled bowl. 

2.       Beat on medium to high power for 1 minute.  Add in sugar and vanilla and continue to beat on medium until incorporated (~ 30 seconds).  Taste test and add sugar or vanilla to preference. 

3.       With a large spoon, dollop a small amount of cream on your pumpkin pie (or dessert of choice!). 

4.       Refrain from eating the entire bowl! 

 



Food Fact Fridays: Yummy Gummies

  I hope you will forgive the long silence on my blog.  I was away on vacation for 14 days and now that I am back home I have been busy with the consuming activities of relaxation and industry.  Blogging has (obviously) not been included in any one of those categories. 

I have been enjoying testing out new recipes (almost 1 or 2 each) and really enjoyed this one from Balanced Bites. com.  I just call them Yummy Gummies, but their original name is Sweet and Sour Gelatin Snacks.  The Author uses grass-fed gelatin instead of well, regular gelatin that comes from cows that are non-grass-fed.   My interest in gelatin has increased as I have learned more about its nutritional benefits which are directly related to gut and digestive health—a topic near and dear to my heart.  I have not gone so far as to use the grass-fed gelatin (partly because of its expense and the fact that it must be mail-ordered).  I just used regular gelatin that I got at Wal-Mart for less than a buck per box.  It worked great.  In fact, these tasted great!!!

As an advocate for “everything in moderation: I am almost ashamed to admit that I ate almost the an entire half of the 8X 8 pan of these Yummy Gummies the first day!  These are very sour but that is partly what I find so cool, refreshing and attractively delicious about them.  If you what them sweeter or feel in the mood to make your own “gummy worms” just cut these in strips instead of squares or cookie cutter shapes and roll them in a little bit of granulated sugar ( my Dietitian conscience is pricking me as  I write the words granulated sugar…so please only do this last bit as an occasional treat!).       

Sweet & Sour Gummy Gelatin Snacks

grain-free • gluten-free • dairy-free • nightshade-free

PREP TIME: 10 minutes COOKING TIME: 5 minutes (CHILL TIME: 60+ minutes)
YIELD: 4 servings

Lemon-lime Version:

Ingredients:

• 3/4 cup freshly squeezed lemon juice
•          1/4 cup  freshly squeezed lime juice
•          1/4 cup water (optional, depending on how sour you like things – without it these are quite sour!)
•         zest from lemons and/or limes as desired
•          1 tablespoon maple syrup (optional, but will be very tart without this)
•          4-5 tablespoons grass-fed gelatin, (orange/red package will gel, the green will not)

Preparation:

• In a small pot over medium-low heat, whisk the lemon juice, lime juice, water (optional), zest, maple syrup, and gelatin together vigorously until the gelatin is well dissolved and the mixture becomes a nice slurry. 
• Pour the mixture into a small glass or ceramic dish, preferably 6×9″ or so. The smaller the pan, the thicker your gummies will be. For thinner gummies (to cut into “worms,” for example), use a larger pan.
• Chill in the refrigerator until completely set, approximately 30 minutes.

Change it up!

·         To make these more fun for the kiddos, cut them out with small cookie or aspic cutters once they’re chilled and fully gelled, or chill them in fun-shaped molds. To remove them from the molds once chilled, set the bottoms of the mold containers in warm water to release them from the pan.

For a sweet-tart blueberry version go HERE ( and scroll to the bottom)

 

 

Food Fact Friday: Plantain Pancakes (Gluten Free!)



 

I hope you all have a great Labor Day weekend and that you take some time to take it slow.  Maybe you will even get a chance to make these delicious pancakes!  

 I dislike it when bloggers sound overly "oozy" about all the "amazing" and "crazy-good" recipes they post but I have to say that  this may be one of the best gluten free (GF) pancake recipes I have tried!  Now admittedly I haven’t tried every gluten free pancake recipe known to man but often as I have searched online or flipped through GF cookbooks, I have found myself discouraged by both the length and contents of the recipe’s ingredient list.  More often than not I have most of the ingredients but am sadly lacking coconut flour or xanthan gum…etc etc.  I simply can’t go and buy out-of the-ordinary new and exotic  ingredients each time I wish to try  one recipe when who know if I will use that ingredient again? 

Make the recipe too complicated (even for my all-things culinary and adventuresome spirit) and I won’t make it. 

But when I saw these plantain pancakes online, they seemed different.   Their simplicity attracted me first.  I confess that plantains are not  were not a regular staple in my fruit basket; however, all the other necessary ingredients were within easy reach and the plantains lay only 1 mile off in the fruit display at Sprouts.  I thought I would give it a shot. 

I was far from disappointed.  

These pancakes win 4.5 stars for being both simple and true to the texture of their namesake… pancakes!    Truly these are incredible!  I don’t know much about its properties of plantains but something about them give this breakfast the “real-deal” pancake texture with greater simplicity than even non-GF recipes.  I hope you try these.  Enjoy! 

Ingredients:

• 2 large green plantains (about 2 cups pureed)
• 4 eggs
• 2 tsp vanilla
• 3 Tbsp extra virgin coconut oil
• 1/8 tsp salt (a generous pinch)
• ½ tsp baking soda
• Extra coconut oil for frying 

1. Peel plantains (I find it easier to quarter them before I peel them) and place pieces in your blender or food processor.
2. Add the rest of the ingredients to the blender or food processor and process until it forms a smooth batter (about 1-2 minutes).
3. Heat 1 Tbsp of coconut oil in a frying pan or on a griddle over medium-high heat.  Pour batter into the frying pan until your pancake is the desired size.
4. Let cook 4-5 minutes on the first side, until the top looks fairly dry with little bubbles in it (just like regular pancakes!).
5. Flip!  And cook on the second side for 1½-2minutes.
6. Repeat with remaining batter, adding a little more coconut oil to your pan as needed. 

Additions (Cathryn’s Notes):

~ I think this recipe demands some additional sweetness so I added some sweetened coconut and my favorite spices (cinnamon, ginger and nutmeg) to the mix.   The outcome…very harmonious!

If you would like to add some more flavor try making this coconut cream (see below) to blop atop the delicious hot flap jacks.  (I didn’t, so if you do it let me know how it turns out!):

Ingredients (Maple Coconut Cream):

◦1 can full-fat Coconut Milk or equivalent amount of homemade coconut milk

◦2 Tbsp Maple Syrup (use Grade B syrup for the most intense flavor)

1.    Let the can of coconut milk sit still at room temperature for at least 24 hours (mine are still all the time on the shelf in my cupboard; this basically just means don’t toss a can into the fridge right out of your shopping bag).  Then gently (no shaking!!!!) place the can in your fridge overnight.  If you are using homemade coconut milk, pour it into a jar and let it sit on the counter for 2-3 hours after making it, then carefully put it in the fridge overnight (or longer).

 2.    Carefully remove the can/jar and open it.  Spoon out the thick cream from the top half of the can into a small bowl.  Avoid getting any of the coconut water which has separated to the bottom (I like to use that coconut water in smoothies).

 3.    Stir the maple syrup into the coconut cream and place it back in the fridge until ready to eat.

 Source: Paleomom.com

Food Fact and Fitness Fridays: Crunchy Summer Slaw

Use up your summer produce while pleasing your company with this easy and palate- pleasing summer slaw.  Here the everyday, year-round carrot is married to the often overabundant summer zucchini.   Dates, added for their complimentary burst of robust sweetness, are the only exotic ingredient in the list and may easily be substituted for your favorite dried fruit.  Raisins are a recommended substitute. 

              







The most complicated part of this recipe is the shredding the carrots and zucchini in the Cuisine-Art.  Rarely do I relish the idea of deciphering just how to fit together all the right blades, special lids and bottom bowl etc, etc. necessary for the shredding process but this slaw is worth it! You might find that shredding really isn’t as bad as you had thought!  Pre-shredded carrots are available at most grocery stores if doing it yourself is not possible (or unthinkable!). 

 

Crunchy Summer Slaw
Created by Cathryn U

 Ingredients

·         5- 6 Cups carrots, shredded/grated ( approx. 3 large carrots)

·         1 cup Zucchini (any summer squash), shredded, grated

·         3 Tablespoons Olive Oil or Canola Oil ( depends on your flavor preference)

·         2 Tablespoons Rice Vinegar

·         6 Dried Dates, (pits removed), chopped

·         ¼ tablespoon table salt

·         ½ teaspoon Black Pepper

·         ¼ teaspoon (or to taste) Turmeric  (optional)

·         ¼ cup Fresh cilantro, finely chopped

·         2 green onions, chopped

Procedure
1.       Combine all ingredients into a large mixing bowl. (Yup, that’s it!).
2.       Serve immediately or store in the refrigerator for up to 7 days (if it lasts that long!).   If you plan on “making it ahead” for a party or those  vacationing relatives  then just note that after 3 days the slaw will begin to lose its delightful “crunch”.   

Serving Options:

• Use as a stuffing for a lettuce or tortilla wrap as well as pita pocket.
• Serve as a side to a BBQ entrée.
• If consumed as a main course, add your favorite source of protein such as canned/chopped chicken or roasted almonds.

Eat well, Eat right, Eat fresh!

Recipe & photos copyright of Cathryn U and The Beauty of the Lord Blog.  Recipe & photos may be distributed if proper citation is given. 

Food Fact Friday: Fudge Gone Frosting

Even if you don’t like chocolate, you cannot tell me that the above picture does not ignite at least a teensy-weensy spark of a “yum-factor” or a mouth-watering effect.

I found this precariously balanced stack of chocolate squares (doesn’t it look like they are just ready to tumble into your open mouth?) and paused my preliminary search for a new recipe to make and take to a Friday night get together.   Don’t’ even know what I was searching for or how I came across it.   I am not even vegan.  But I stopped searching when I saw it and read the short ingredient list.  Bingo. 

I had all the ingredients except the coconut cream.   I typically have a can of coconut milk on hand in my cupboard but I’d never used coconut cream before.  So I headed on down to Spouts and  grabbed the can of the stuff. 

While re-reading the recipe at home, I realized that coconut cream is supposed to be more solid.  Hmm, mine was in a liquid form in a can.  At least, that’s’ what it sounded like when I shook it.  This could be problematic as it was likely the solid properties of the coconut cream that gave the fudge its “fudge” and not the normal chemical reaction resulting from the cooking process.  Oh well, thought I.  I would try it anyway.   

 My suspicions that the fudge would not “fudge-a-fy” and harden due to the lack of solidarity in my coconut cream proved prophetic; however, I couldn’t have guessed what a delightful, mousse-like, decadent, easy –to-spread chocolate fudge frosting it would make.  Never mind that I no longer had a chocolate goodie to bring to the Friday night get together.  I kept this all to myself and bought a watermelon to share instead!  I learned an important lesson...

...when life hands you unhardened fudged, use it as frosting.

If you like chocolate frosting you have GOT to try this!!  Making this recipe was almost as easy as pouring a bowl of breakfast cereal and calling it dinner (don't tell me I am the only one that does this?). 

To make FUDGE follow the recipe below exactly.  To make FROSTING, use liquid coconut cream.  Also note that I used canned coconut milk in place of the non-dairy milk originally called for.   

 

Vegan Fudge

INGREDIENTS:

• 2 c non-dairy chocolate chips (I used Trader Joes’ HUGE dark chocolate bar to make this extremely rich)
• 1/2 c. coconut cream (this comes in a can and is solid unlike coconut milk)
• 1/2 c. non-dairy milk
• Dash salt
• 1 c. chopped nuts, optional (or more!)
• 1 tsp vanilla extract 

DIRECTIONS:

1. In heavy saucepan, over low heat, melt chips with coconut cream, non-dairy milk, and salt.  Remove from heat.
2. Stir in nuts if desired and vanilla.  Spread evenly into wax paper lined small square pan.  Place more chopped nuts on top if desired.
3. Chill 2 hours or until firm.
4. Turn fudge onto cutting board, peel off paper and cut into squares.  Store covered in fridge.

  Recipe compliments of Fork and Beans blog. 

Food Fact Friday: Surprisingly Gluten-Free, Deliciously Apple Cider-y & Ridiculously Good Doughnuts

 

Prepare yourself for something wonderful.  

Homemade doughnuts. 

Not just doughnuts...but gluten-free ones at that!

Now granted they are fried...but that is ok...everything in moderation no? 

For the genuine Gluten -Freers out there who must live with some seriously altered taste and flavors if they want to enjoy a bread (especially a dessert) this is a recipe to celebrate, be proud of and indulge in every once in a while!

 

I have to say, these are a fine accompaniment to morning cup of  tea or an afternoon  mug of coffee.  Or if  you are like me, you share them with your friend while you both study for your RD exam.  Yep, nothing helps you memorize the parameters of obesity like a fried doughnut.  Gluten-free.  Homemade. 

(My personal comments in blue)



 

Gluten- Free Apple Cider Doughnuts

Makes  approximately nine, 3” doughnuts with nine holes

(Results may vary depending on your doughnut cutter!)

 

Ingredients

1 ¾ Cups + 1 Tablespoon Brown Rice Flour Mix (the Author makes her own all-purpose mix.  I used Arrowhead Mills All Purpose Flour mix…worked great!)

¼ Cup Granulated Sugar

½ teaspoon Xanthan Gum

1 Tablespoon Baking Powder

1 teaspoon Baking Soda

1 teaspoon Salt

¾ - 1 teaspoon Cinnamon

¼ teaspoon Nutmeg

Canola Oil for frying (enough for 2” depth in a 3 or 6 quart pan)

2 Large Eggs (don't forget....at room temp)

7 Tablespoons Apple Cider Vinegar

2 Tablespoons Canola Oil

OTHER:

Rice flour for bread board (~2 Tablespoons)

Cinnamon sugar topping= 1/3 granulated sugar + 1 tsp cinnamon 

Procedure

1.       Mix brown rice flour mix (or all-purpose mix), sugar, xanthan gum, baking powder, baking soda, salt, cinnamon, and nutmeg in a small bowl and set aside.

2.       In a large 5- quart sauce (see Cook’s Note at bottom), heat two inches of canola oil to 350F.  (Use candy thermometer to maintain temperature [ I used a digital one kinda like this  and just checked it after removing each batch].  Temperatures higher than 350F will brown doughnuts before they are fully cooked and prevent them from fully rising. )

3.       In a large bowl beat eggs with an electric mixer until eggs are light and foamy (this will take several minutes).  Add flour mixture, apple cider, and 2 Tablespoons of oil; mix one minute at medium-low speed.

4.       Liberally spread rice flour (about 2 Tablespoons) over surface of wooden board (or marble slab.  I just covered my wooden bread board with waxy paper) and lightly flour hands.  Use a spatula to move dough onto the wooden board in a ball shape.  Dough will be sticky.  Roll dough around in the rice flour until it is lightly covered.  Gently press dough into a ½ inch round.  Use a 3-inch round doughnut cutter (or a 3 inch round cookie cutter and a 1 inch round cookie cutter) to cut nine doughnuts and nine doughnut holes.   (After you press the dough into shape the first time, you should be able to cut six doughnuts.  (I only got 6 doughnuts total  because of the size of my cutter). 

5.       Use a pancake turner to gently lift three doughnuts and three holes into the hot oil.  The doughnuts should rise slowly to the surface and puff.  Cook one minute; turn with a slotted spoon.  Cook other side for one minute (doughnuts should be golden brown in color); remove with slotted spoon to paper towel-lined plate.  Blot any residual oil off doughnuts.  Cool slightly. 

6.       Repeat with remaining doughnuts and holes, but make sure oil is heated to 350F before proceeding (I found that the heat dropped 20 degrees after each batch was removed.  It took about 1 minute for heat to get back up to 350F). 

7.       Gently coat warm doughnuts with cinnamon sugar (place cinnamon -sugar in a flat-bottom bowl and use a spoon to coat doughnuts). 

Cooks Note:

 You can also save oil by frying the doughnuts in a heavy 3-quart saucepan filled with 2-inches of oil.  Fry only two doughnuts at a time.  (I did this.  It worked really well and saved oil). 

ENJOY this gluten-free indulgence!!!   

Source:

Roberts, Annalise G.  Gluten-Free Baking Classics.  Pg 153 – 154.