Posts filed under gluten-free

RAWMAZEBALLS

…raw, amazing, energy balls!

Ingredients:
1 cup quick oats
1/2 cup raw almond butter
1 Tbsp. coconut oil
1 Tbsp. raw honey
1 Tbsp. chia seeds
1 Tbsp. pumpkin seeds
1 Tbsp. sunflower seeds

*Add cinnamon or unsweetened coconut flakes to mix it up!

Directions:
Mix oats with almond butter first, then add coconut oil and honey. Afterwards, toss it all the seeds! Mix until thoroughly combined. Add some more oats if mixture feels too wet. Spoon out tablespoons’ worth and shape into a ball with clean hands. Repeat. Place on a plate and put in the fridge to ‘set’ for 30 minutes. Serve straight from fridge, chilled.

Enjoy!

Raw Veggie Spring Rolls + Peanut Sauce

These rolls are so fun to make! Perfect for a date night, an activity to do with kids, or as a Sunday night thrill in place of your weekly food prep. Even though you are getting your 5-a-day plus some, you will hardly realize it’s basically a salad in disguise. These raw veggie spring rolls are bursting with flavor and have limitless options for the types of fillings you can try. Please share any great variations you come up with in the comments below!

Because these are made with brown rice, you are getting all of the fiber, vitamins, and minerals that come along with the whole grain. The white rice variety has minimal nutrition and the quickly digested carb will spike your blood sugar.

Brown rice paper + quality ingredients = healthy swap for your take-out favorite!

Raw Veggie Spring Rolls + Peanut Sauce

Ingredients:
1 package brown rice spring roll papers -found at Whole Foods!
Raw veggies: any and all that you have! I used:
Purple and green cabbage, shredded
Carrots, shredded
1 Red pepper, julienned
Baby bella mushrooms, sliced
Baby spinach
2 inches of ginger, peeled and finely chopped

Peanut Sauce:
1/2 cup peanut butter, organic + smooth
1 lime, juiced
1 clove garlic, pressed (1 tsp crushed)
1 Tbsp. Tamari or Bragg Liquid Aminos (if you’re not GF you can use soy sauce)
1 Tbsp. hot sauce
1/2 tsp sesame oil
1/4 cup hot water

Directions:
First, wash and prep all of your veggies and arrange them out for easy access. Have a large plate, serving dish, tupperware, cookie sheet, or something to place all finished rolls on to ‘set’. You will also need a surface to roll on – I used a large cutting board but a clean counter would work!

Next, fill a large bowl-as close to the size as the rice paper circumference as possible-with very warm water. When you’re ready to roll, dip and submerge a sheet of the rice paper in the water for 7-10 good seconds (read back of package in case time varies with each brand). Remove from water and lay flat on your rolling surface. Add all of your fillings and roll like this:

Place on tray spaced an inch apart to set/dry. You can eat them right away or place in an air-tight container in the fridge to enjoy throughout the week. Makes a great light lunch, appetizer, or snack!

Peanut Sauce:
Wisk all ingredients in a bowl, slowly adding the hot water until you get to your desired consistency. Add in any extra spices to taste. The sauce will keep in refrigerator up to 10 days.

Enjoy!

Gluten-Free Irish Soda Bread

It’s been 3 years that I’ve been 100% gluten-free. I’ve lost that sense of ‘missing out’ when it comes to birthday cake, 3am pizza, and bread baskets. If anything, I am glad I can’t partake because those aren’t exactly high vibe healthy foods. One exception to being glad would be when you’re drinking on a belly full of salad because everything else was breaded and in turn get wayyy more drunk than expected….yeah, I think every GF person learns that lesson at one point or another.
*GF Tip: pack gf crackers or even a slice of gf bread in your purse when you’re not sure what’s on the menu at a function {with an open bar}. Don’t be proud-it will SAVE you.

All that being said, I AM an Irish lass who has grown up on soda bread and refused to be denied my cultural carbs on the very day I’m most entitled to them. So after consulting with the Irish soda bread master, my Grandmother, and tweaking the recipe a few times, I finally was able to replicate the taste and texture to perfection. I hope you enjoy this delicious Irish classic with a noice cupa tea laughing with the ones you love. And don’t be alarmed if you polish off the loaf in one sitting- it’s expected.

Irish Soda Bread (Gluten & Sugar-FREE)

Ingredients:
2 cups all-purpose gluten-free flour (TJ’s and Pamela’s brands work well)
1 tsp. xanthum gum (KEY ingredient to mimic gluten)
1 1/2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. sea salt
4 Tbsp. butter, softened (aka 1/2 stick)
1/2 cup raisins
2 tsp. caraway seeds
2 eggs
2/3 cup buttermilk

Directions:
Preheat oven to 375 degrees and lightly grease a pan. I used a cast-iron skillet but you could also use a spring-form or a straight up cookie sheet.

Mix all dry ingredients in a large bowl and add softened butter. I used 2 knives to “cut” it in until I eventually dove in with my hands to incorporate throughout. When done, the mix will look like course cornmeal.

Then beat 1 egg and add it to the dry ingredients along with the buttermilk. Mix thoroughly then knead lightly with flour-dusted hands.

Form dough into a ball and place on pan. Shape into a dome and strike a bold cross across the top with a knife. Then use the other egg’s white to brush a thin layer over dough to give it that golden glow.

Bake for 40-50 minutes –set your timer to 40 minutes and don’t open the oven until it goes off, then test center with a knife or cake tester. If completely dry, remove. If you think it could use more time, check at 5 min intervals to prevent drying out. Let it cool a bit before slicing with a bread knife. Because it’s a dry bread, a bread knife is necessary… as well as copious amounts of Irish butter, jam, and tea. My mouth is watering.

Enjoy!

Curried Butternut Squash Soup with Roasted Chickpeas

Ingredients:
1 large butternut squash
4 cups broth (low-sodium veg or chx)
2 cups coconut milk (or half & half)
¼ pure maple syrup (grade B is best!)
2 Tbsp. red curry paste
2 Tbsp. creamy peanut butter
1 tsp. cinnamon
½ tsp. nutmeg
Fresh Rosemary (optional for flavor/garnish)

Roasted Chickpeas:
1 can of garbanzo beans aka chickpeas
1 Tbsp. olive oil
1 tsp. curry powder
½ tsp salt

Directions:
Preheat oven to 350 degrees and line a cookie sheet/pan with parchment paper. Half the squash lengthwise, scoop out seeds, and place halves flat side down on sheet. Bake for 1 hour and allow to fully cool.

While the squash is cooling, up the oven temp to 400 degrees. Then drain, rinse, and dry chickpeas. Toss them in a bowl with olive oil and seasoning to evenly coat. Use the same pan with a new sheet parchment paper and lay the chickpeas out in a single spaced-out layer. Bake for 20 min or until golden brown.

Once the squash has cooled, scoop out all pulp and put into a food processor, blender, or mash by hand to get a smooth puree. Place squash puree and all other ingredients into a large soup pot and set heat to medium (If you have an immersion blender, place all ingredients in the pot and blend away!). Mix all ingredients thoroughly and cook uncovered to desired temperature. Optional: I placed a big sprig of rosemary in the pot as it cooked to infuse some flavor.

Pour into a bowl and garnish with few chickpeas. Voila, Fall in a bowl!
Enjoy!

Almond Amaranth Brekkie

Amaranth has THE most protein out of all the gluten-free grains, and that protein also happens to have a blend of the most digestible varieties: “albumins” and “globulins”. This means that it will go down easy, won’t weigh you down, or give you a bubbly tummy. It’s also high in fiber, iron, and magnesium. Because amaranth is such a powerhouse grain but not the most delicious in its class, it’s often added to soups, stews, mixed with other grains, or used in flour form for gluten-free baking to up the nutritional ante.

Breakfast is a non-negotionable for me, however, sometimes making it to the grocery store is not. So when I find myself in a brekkie jam, my go-to is making any grain I have on hand into a healthy AM meal (also see Brown Rice Porridge). The recipe below is extremely hearty and every bit delicious.
After all, nut butter + banana is a flavor match made in heaven.

Almond Amaranth Brekkie

Ingredients:
2 cups almond milk (unsweetened vanilla)-could also use water
1/2 cup amaranth
2 Tbsp. almond butter
1/2 banana
1 tsp. chia seeds
1 tsp. ground flax seed
1 Tbsp. hemp hearts
pinch of salt
hearty dash of cinnamon
stevia to taste

Directions:
Bring almond milk to a boil and add your amaranth. Lower heat and simmer for 20-25 minutes. Then add your chia, flax, salt, and almond butter. Stir to thoroughly combine. After about 5 minutes, determine if you like the thickness and add extra almond milk if necessary. Sweeten with cinnamon and stevia then pour into a bowl. Top with banana slices and hemp hearts.

Enjoy!

MYOG (make your own granola!)

Granola is one of those things that’s great to have on hand butttt is a little pricey and often packed with sugar. You cook at home to control the ingredients, so why not add your favorite breakfast treat into that category?! Save some bucks, get wild with the flavors, and gather your nutritional ingredients- because you are about to make this over and over again. Below is a basic vanilla almond recipe that could easily be supped-up or ingredient-swapped into anything you can imagine. For Christmas I like to do a gingerbread version where I add chopped candied ginger and loads of spices- it’s a real hit.

As always, the quality of your finished product will depend on the quality of ingredients you use. Buy organic when possible and be weary of extra sweetener added to dried fruits, etc.

Vanilla Almond Granola

Ingredients:
5 cups rolled oats
2 cups brown rice crisp cereal (Erwhorn is a good brand)
1/2 cup slivered or chopped almonds
1/2 cup raisins
1/4 cup chia seeds and/or hemp hearts
1 Tbsp. vanilla extract
2 Tbsp. cinnamon
3/4 cup virgin coconut oil
1/2 cup agave or maple syrup
1 tsp. sea salt

Directions: Preheat your oven to 325 degrees. In a small saucepan, combine the coconut oil and agave- especially if the coconut oil is solid. Place the oats in a large bowl and drizzle over the agave and coco oil mixture while stirring to coat the oats. Then throw in your cinnamon, vanilla, salt, and stir that up.

Line 1 or 2 baking pans with parchment paper for easy clean-up. Spread granola out in a thin (1/2 inch) layer and sprinkle on the chia/hemp to stick on the wet oats. Bake for 15 minutes. Remove from oven and lightly turn over granola and move the outer portions into the middle and vice versa for even baking. Bake 8-10 minutes more until all is a golden brown. If not dried out enough, reduce oven temperature to 250 and bake for a final 15-20 minutes. Remove from oven when mostly dry- it will crisp up more as it cools down so don’t fret if its not completely crisp right out of then oven.

Let cool completely. Toss in brown rice crisps, raisins, and almonds to cooled granola and store in air tight containers or jars. Will keep 1-2 weeks.

Posted on March 12, 2015 and filed under breakfast, holiday, gluten-free, easy, vegan, vegetarian.

The Berenstain Bears <3 Porridge

No eggs, no oats, no problem. You can make a great breakfast out of any grain really-when you add the right ingredients. Strive to use whole grains when possible and always give them a good rinse (or better yet, soak) before cooking.

Because I often pack my breakfast and lunch the night before, I had a little panic when I saw I was out of my usual fixin’s. If I get to the early gym class I am beyond hungry by 8am and breakfast is non-negotiable. While thinking of the healthiest option I could grab at my corner bodega, my eyes paused on the bag of brown rice. Hmm…Aha! Brown rice porridge it would be. The word ‘porridge’ always makes me think of The Berenstain Bears books and it’s hard to shake a connection as deep as my childhood is with those paperbacks. So just when you think you have no hope for breakfast, warm up with this meal fit for a grizzly!

Brown Rice Porridge


Ingredients:
1 cup Brown Rice
1 cup Water
2 cups Almond Milk (any milk or even water)
2 Stevia packets or 15 drops liquid
1 Tbsp. Cinnamon
1 Tbsp. Ground Flax Seeds
2 tsp. Vanilla Extract

*Optional add-ins: 1 Tbsp. coconut oil, 1 Tbsp. maca powder

Directions:
Bring the water and almond milk to a boil and add in brown rice and cinnamon. Simmer until rice is cooked through and to desired texture & thickness of the porridge. Add in vanilla, stevia, and ground flax seeds after rice becomes soft and incorporate thoroughly into the mix. The flax will absorb some liquid so add in any extra water or almond milk depending on thick you want it. Taste and tweak accordingly. Some like it more ‘al dente’ and others like it as straight mush. Find your happy place and enjoy!

Healthy is Cheap! {lentil soup recipe}

f I had $1 for every time I heard “eating healthy is too expensive”…I would probably spend the bounty on my favorite overpriced healthy groceries (I’m a sucker for $10 raw honey and almond butter). Because it’s true, some healthy items are crazy expensive and totally unreasonable when you’re watching your pennies. However, it’s also NOT expensive to eat a healthy diet full of fresh fruits, veggies, legumes, and grains. It’s because everyone is comparing the ‘healthy’ packaged food, that they are getting this unshakable notion. Which is ironic, because eating healthy means eating away from the package whether it’s organic or not.

There are many degrees and ways to scale the cost of healthy food. Just because you can’t afford the local organic broccoli doesn’t mean you shouldn’t eat broccoli at all. Get the conventional non-organic or even a bag of frozen florets- its whatever you can do to get those veggies in. We make over 200 food related decisions a day so just be aware of how you can always choice healthier even if you need to be cheaper.

Below is a no-fail simple, healthy, and cheap soup recipe I always make when I’m tight on cash but want to nourish myself all week (it makes a lot). Switch up any component to give it a different flavor profile each time. You can do that with the broth, beans, veggies, and seasonings so get creative!

Ingredients:
1 onion, chopped
2 large carrots, peeled & chopped
1 32oz box of chicken broth
1 16oz bag of lentils, rinsed & soaked over night
1 bag of arugula or baby spinach
Seasonings: sea salt, pepper, turmeric, garlic, chili flakes, (whatever you want!!)

Directions:
In a large pot sauté onions and carrots until onions start to get translucent. Toss in the broth and lentils {that you rinsed and soaked in a large bowl filled with lots of water the night before}. Stir and bring to a boil. Lower heat, shake in some seasonings, and simmer for 30 min. If lentils have absorbed even more of the liquid, add in 1 cup of water as needed. At this point stir in the bag of greens handfuls at a time to wilt and incorporate. Now give it a taste! Add in any salt, pep, or other additional herbs or spices.

After the soup cools I usually portion out into single serve tupperware for meals that week. If you don’t think you’ll eat it all, put some in a larger one to freeze! This is the best for accumulating healthy frozen options when you’re pressed for time later that month. You can eat the soup alone or pour over some brown rice for a heartier meal (and complete protein!).

Sometimes simple is best. And simple doesn’t have to be a box of mac and cheese. I hope this inspires you to get creative while eating healthy on a budget!