This recipe is taken from the 'The Allergy Self-Help Cookbook' by Marjorie Hurt Jones, R.N. and it is DELICIOUS!!!
Nut and Seed Crunch Crust
½ cup brown rice flour
½ cup ground nuts
¼ cup sunflower seeds or pumpkin seeds
1 tbsp arrowroot
½ tsp ground cinnamon
2 tbsp water
2 tbsp veg oil
1 tbsp honey
preheat oven to 350 degrees. In a bowl combine the flour nuts, seeds, arrowroot, and cinnamon.
In a small sauce pan combine the water, oil and honey. Heat over low heat until the honey liquefies. Pour over the flour mixture, and stir with a fork until well combined.
Place in a 9” pie plate. Press firmly into place with your fingers, spreading to cover the bottom and sides of the pie plate. Pat top into a straight edge.
For baked crust: bake for 18-20 min or until lightly brown. Cool before filling.
For unbaked crust: bake for 8 minutes, add desired filling and finish baking as the filling recipe directs.
Nutty Pumpkin pie with honey
½ cup brazil or cashews
1 ¼ cup boiling water
1 1/3 cup pumpkin puree.
½ cup honey or agave nectar
½ tsp ground cinnamon
¼ tsp grated nutmeg
¼ tsp ginger
¼ tsp salt
1/8 tsp cloves
3 tbsp arrowroot
2 tbsp cool water
in a blender grind the nuts to a fine powder. With the motor off, scrape the bottom of jar with a spatula and blend again. Add ½ cup of boiling water and process for 2 minutes. Add the remaining ¾ cup boiling water and blend for 10 -20 sec.
Add the pumpkin, honey, cinnamon, nutmeg, ginger, salt and cloves, blend well.
In a 3 quart saucepan, dissolve the arrowroot in the cool water. Stir in the pumpkin mixture. Bring to a boil, stirring often. Reduce the heat and cook for 3 min. Remove from heat, let cool until lukewarm. And pour into the baked pie shell. Chill for a few hours before serving.
Variations: replace half the honey with molasses. Or mix up the crusts!
Showing posts with label Recipes. Show all posts
Showing posts with label Recipes. Show all posts
Sunday, October 9, 2011
Saturday, October 8, 2011
Black Bean Soup
This easy to make, low glycemic, healthy and delicious meal is from the book 'Low Glycemic Meals in Minutes' by Laura Kalina and Cheryl Christian. For more low glycemic recipes and information check out their website at www.LowGImeals.com.
Ingredients: makes 8 servings
2 tbsp vegetable oil
2 stalks celery, chopped
1 large onion, chopped
3 medium carrots, chopped
3 cloves garlic, finely chopped
1 tbsp ground cumin
1 can (28 oz/796 ml) diced tomatoes
6 cups water (or broth)
2 cans (19 oz/540 ml) black beans, rinsed and drained
1 tsp salt
1/4 tsp hot pepper flakes (or to taste)
Directions:
1. In a large pot, sauté celery, onion, carrots and garlic in the oil until softened. Stif in cumin and sauté 1 minute longer.
2. Stir in the tomatoes, water (or broth) and black beans. Bring to a boil, then reduce heat. Cover and simmer for 30 minutes.
3. Add salt and hot pepper flakes to taste.
4. Serve topped with a spoonful of plain yogurt or fresh salsa (optional).
This soup keeps up to 4 days in the fridge or 4 months in the freezer. You can substitute any other type of canned beans in place of black beans. To give a smoother texture, ladle out a portion of the soup and mash with a potato masher or purée with a blender, then stir back into the soup.
Ingredients: makes 8 servings
2 tbsp vegetable oil
2 stalks celery, chopped
1 large onion, chopped
3 medium carrots, chopped
3 cloves garlic, finely chopped
1 tbsp ground cumin
1 can (28 oz/796 ml) diced tomatoes
6 cups water (or broth)
2 cans (19 oz/540 ml) black beans, rinsed and drained
1 tsp salt
1/4 tsp hot pepper flakes (or to taste)
Directions:
1. In a large pot, sauté celery, onion, carrots and garlic in the oil until softened. Stif in cumin and sauté 1 minute longer.
2. Stir in the tomatoes, water (or broth) and black beans. Bring to a boil, then reduce heat. Cover and simmer for 30 minutes.
3. Add salt and hot pepper flakes to taste.
4. Serve topped with a spoonful of plain yogurt or fresh salsa (optional).
This soup keeps up to 4 days in the fridge or 4 months in the freezer. You can substitute any other type of canned beans in place of black beans. To give a smoother texture, ladle out a portion of the soup and mash with a potato masher or purée with a blender, then stir back into the soup.
Tuesday, September 20, 2011
Lemon Pepper Fish
For the longest time I had no idea how to cook fish. I really had no idea how to cook, in general, but even when I started to take some cooking baby steps I didn't cook much fish because I didn't know how to prepare it. Looking back now, I think that was pretty silly, after all, I just needed to look at a recipe and give it a shot! That's really all it takes when it comes to cooking and now we have thousands of recipes at our fingertips online.
Not long ago I wrote about a student of mine, who told me he wanted to learn more about nutrition and cooking because he was aware that he was not feeding his body well enough. I've been trying to think of an easy recipe ever since, which he'd be able to make and that would be a healthy meal. Well, I decided that tonight's meal, really wasn't that hard to make and so I am going to challenge Francois to make it on his own. Here it goes:
The Meal: A salad, some white fish and rice. Bonus points for Zucchini!
Servings: 2 (Francois plus date)
Ingredients:
1 Zucchini - medium/large sliced length-wise
Lettuce or a small box of baby greens
3 Tomatoes - Sliced
2 green onions - Chopped
Salad Dressing - See Flo's Notoriously Delicious Salad Dressing
White Fish of your choice
2 Cups of brown rice
1 Lemon
Olive oil
Salt
Pepper
Directions:
Start out by getting the rice going and just follow the instructions of the rice you buy. A general rule for 2 cups of rice would be to combine it with 4 cups of water (or broth for more flavor) and bring it to a boil, then reduce heat and simmer with a lid on until the liquid is absorbed.
Place the fish in a bake pan or ceramic dish and pre-heat oven to 450 F.
Take the lemon and rasp some of the rind over the fish, then squeeze half of the lemon juice over the fish as well. Pour a little olive oil over fish and add salt and pepper. Bake fish for about 15 min, then switch to broil and let the fish crisp a little (you'll have to keep a close eye on it at this point to avoid burning it!).
Slice the Zucchini length wise and place the slices in a pan with olive oil. Add salt and pepper, and fry on both sides. You can add a little bit of soy sauce here to give more flavor.
The green onions, tomatoes and lettuce are for the salad and with the salad dressing it's worth making enough for several days while your at it.
Good luck, and enjoy!
Not long ago I wrote about a student of mine, who told me he wanted to learn more about nutrition and cooking because he was aware that he was not feeding his body well enough. I've been trying to think of an easy recipe ever since, which he'd be able to make and that would be a healthy meal. Well, I decided that tonight's meal, really wasn't that hard to make and so I am going to challenge Francois to make it on his own. Here it goes:
The Meal: A salad, some white fish and rice. Bonus points for Zucchini!
Servings: 2 (Francois plus date)
Ingredients:
1 Zucchini - medium/large sliced length-wise
Lettuce or a small box of baby greens
3 Tomatoes - Sliced
2 green onions - Chopped
Salad Dressing - See Flo's Notoriously Delicious Salad Dressing
White Fish of your choice
2 Cups of brown rice
1 Lemon
Olive oil
Salt
Pepper
Directions:
Start out by getting the rice going and just follow the instructions of the rice you buy. A general rule for 2 cups of rice would be to combine it with 4 cups of water (or broth for more flavor) and bring it to a boil, then reduce heat and simmer with a lid on until the liquid is absorbed.
Place the fish in a bake pan or ceramic dish and pre-heat oven to 450 F.
Take the lemon and rasp some of the rind over the fish, then squeeze half of the lemon juice over the fish as well. Pour a little olive oil over fish and add salt and pepper. Bake fish for about 15 min, then switch to broil and let the fish crisp a little (you'll have to keep a close eye on it at this point to avoid burning it!).
Slice the Zucchini length wise and place the slices in a pan with olive oil. Add salt and pepper, and fry on both sides. You can add a little bit of soy sauce here to give more flavor.
The green onions, tomatoes and lettuce are for the salad and with the salad dressing it's worth making enough for several days while your at it.
Good luck, and enjoy!
Friday, September 16, 2011
Tofu Lasagna
The following recipe is courtesy of Laura Kalina and Cheryl Christian, who wrote the Low GI Cookbook. To learn more about the glycemic index, low GI eating and more recipes go to www.lowgimeals.com.
Tofu Lasagna
Makes 6 to 8 servings
3 tbsp extra virgin olive oil
1 zucchini, chopped
2 red bell peppers, chopped
1 medium onion, chopped
4 cloves garlic, coarsely chopped
1 jar (24 oz/700 ml) Italian tomato sauce
1/2 tsp each dried oregano and dried basil
1 cup mushrooms, sliced with stems removed
1 cup low-fat mozzarella cheese, grated
1 pkg (300g) soft tofu
1 pkg (300g) frozen spinach, drained
2 pkgs (300g each) extra firm tofu
1/2 cup parmesan cheese, grated
1. Preheat oven to 350°F.
2. In a frying pan over medium-high heat, add 2 tablespoons of the olive oil and sauté zucchini,
peppers, onion and garlic until onions are transparent.
3. In a large bowl combine tomato sauce, oregano, basil, and mushrooms.
4. In another bowl, mix soft tofu with spinach.
5. Slice extra firm tofu into 1/8-inch to 1/4 -inch slices to act as lasagna noodles.
6. Oil a 9 x 13 inch lasagna pan with the remaining olive oil. Pour a thin layer of tomato sauce on the bottom. Add a layer of tofu as you would lasagna noodles. Top with some of the spinach mixture and then some grilled vegetables. Sprinkle some mozzarella on top.
7. Repeat until all ingredients are used (you will have 2 or 3 layers). Top with remaining mozzarella and lastly sprinkle with parmesan cheese.
8. Bake for 45 minutes to 1 hour.
Tofu Lasagna
Makes 6 to 8 servings
3 tbsp extra virgin olive oil
1 zucchini, chopped
2 red bell peppers, chopped
1 medium onion, chopped
4 cloves garlic, coarsely chopped
1 jar (24 oz/700 ml) Italian tomato sauce
1/2 tsp each dried oregano and dried basil
1 cup mushrooms, sliced with stems removed
1 cup low-fat mozzarella cheese, grated
1 pkg (300g) soft tofu
1 pkg (300g) frozen spinach, drained
2 pkgs (300g each) extra firm tofu
1/2 cup parmesan cheese, grated
1. Preheat oven to 350°F.
2. In a frying pan over medium-high heat, add 2 tablespoons of the olive oil and sauté zucchini,
peppers, onion and garlic until onions are transparent.
3. In a large bowl combine tomato sauce, oregano, basil, and mushrooms.
4. In another bowl, mix soft tofu with spinach.
5. Slice extra firm tofu into 1/8-inch to 1/4 -inch slices to act as lasagna noodles.
6. Oil a 9 x 13 inch lasagna pan with the remaining olive oil. Pour a thin layer of tomato sauce on the bottom. Add a layer of tofu as you would lasagna noodles. Top with some of the spinach mixture and then some grilled vegetables. Sprinkle some mozzarella on top.
7. Repeat until all ingredients are used (you will have 2 or 3 layers). Top with remaining mozzarella and lastly sprinkle with parmesan cheese.
8. Bake for 45 minutes to 1 hour.
Monday, September 12, 2011
Dairy-free (but incredibly delicious) Alfredo Pasta
This is an absolute favorite of mine and Jenna and I have made this for many people who could have sworn it had cream in it. We use tofu and rice pasta and so it fits the bill for many allergies and food sensitivities. I would like to thank Noelle and Kris for introducing us to this meal! Here it goes:
Ingredients:
2/3 cup Cashews
1 1/3 cup broth
2 cup sliced mushrooms
1 block of extra firm tofu or 2 chicken breasts
450 g of rice pasta (or regular pasta if gluten and wheat are of no concern)
Olive Oil
2 Garlic Cloves
1/2 cup of fresh Basil, chopped
Salt / Pepper
Directions:
Blend the cashews dry until they are a fine powder (you may have shake the blender a little while you do this to prevent the cashews from sticking to the bottom). Stop the blender and scrape the bottom, then add 1/3 cup of broth and blend again for about 1 minute. Then add the rest of the broth and blend for another minute.
It helps to marinate the tofu before and I usually use italian seasoning, olive oil, salt, pepper and garlic for the marinade. When marinating tofu, cut the block of tofu into slabs, wrap them in cloth and place a bit of weight on it (about 5 lbs). This will squeeze some of the water out of the tofu and allow it to absorb the marinade better.
Sauté the tofu (or chicken) in a large pan for 5 minutes, then add the mushrooms and the garlic and sauté until the mushrooms and are nearly done. Add the cashew milk from the blender and continue to stir. Brining the cashew sauce to a light boil will thicken the sauce. You can add more broth if need be.
Finally add the chopped basil just before taking it off the stove and serving it with the pasta.
ENJOY!
Ingredients:
2/3 cup Cashews
1 1/3 cup broth
2 cup sliced mushrooms
1 block of extra firm tofu or 2 chicken breasts
450 g of rice pasta (or regular pasta if gluten and wheat are of no concern)
Olive Oil
2 Garlic Cloves
1/2 cup of fresh Basil, chopped
Salt / Pepper
Directions:
Blend the cashews dry until they are a fine powder (you may have shake the blender a little while you do this to prevent the cashews from sticking to the bottom). Stop the blender and scrape the bottom, then add 1/3 cup of broth and blend again for about 1 minute. Then add the rest of the broth and blend for another minute.
It helps to marinate the tofu before and I usually use italian seasoning, olive oil, salt, pepper and garlic for the marinade. When marinating tofu, cut the block of tofu into slabs, wrap them in cloth and place a bit of weight on it (about 5 lbs). This will squeeze some of the water out of the tofu and allow it to absorb the marinade better.
Sauté the tofu (or chicken) in a large pan for 5 minutes, then add the mushrooms and the garlic and sauté until the mushrooms and are nearly done. Add the cashew milk from the blender and continue to stir. Brining the cashew sauce to a light boil will thicken the sauce. You can add more broth if need be.
Finally add the chopped basil just before taking it off the stove and serving it with the pasta.
ENJOY!
Wednesday, August 31, 2011
Amazing Zucchini Pasta
A few days ago, one of my roommates said to me, "You eat some pretty weird stuff Flo!". At the time I replied "Well, yeah I know, but I feel all the better for it." But as I thought about it later on it occurred to me, that I am not the one eating the weird stuff! And this isn't so much about my roommate as it is about the majority of people in our society. There is so much food that really isn't food but just looks like it and is genetically and chemically designed to be tasty! I am talking about things like twinkies (for the record, my roommate eats healthier than that).
But you don't really need to go to the extremes of junk food to point out that there is a lot that isn't right with our food supply. If you eat non-organic meat, you are drugging yourself with antibiotics every time. I have already talked about the fact that cows are now feed mostly corn, which makes beef incredibly high in omega-6 fatty acids that cause coagulation of the blood, are inflammatory and cell growth stimulating. I have also talked about the chemical pesticides that get dumped on our food and the fact that our soil has been depleted of essential nutrients.
But I am the one putting weird stuff into my body! ;-)
Anyway, I decided to share a recipe with you today. It is absolutely amazing, one of our favorites and fairly quick and easy. Enjoy!
Zucchini Pasta
Makes: 4 servings
Ingredients
2 zucchini, sliced into thin strips (think thin french fries)
1 cup cherry toms
1 cup snap peas
5 green onions
3/4 cup mushrooms, MARINATED
1/2 cup sundried toms
1/2 cup Cashew Nuts
1 1/2 cups of broth
2 tbsp soy sauce or Bragg
olive oil
balsamic vinegar
2 garlic cloves
Directions:
To marinate mushrooms: cut the mushroom into slices about 1/4 to 1/2 inch thick. Toss with balsamic vinegar, soy sauce, olive oil, garlic and some herbs (you can get creative here) and let sit for at least 1/2 hour. In a blender grind cashews, then add the broth and blend more to make a cashew milk. It helps if the broth is hot and if you only add half, then blend and then add the other half before blending some more.
Sauté the mushrooms for a few min. and then add the zucchini, cherry tomatoes (halved), sun dried tomatoes, snap peas and the sauce. You only need to bring the sauce to a light boil for it to thicken up and this recipe is originally a raw food recipe so you don't have to cook it for more than few minutes.
Enjoy!
Ps: next time I make it I will add pictures here.
But you don't really need to go to the extremes of junk food to point out that there is a lot that isn't right with our food supply. If you eat non-organic meat, you are drugging yourself with antibiotics every time. I have already talked about the fact that cows are now feed mostly corn, which makes beef incredibly high in omega-6 fatty acids that cause coagulation of the blood, are inflammatory and cell growth stimulating. I have also talked about the chemical pesticides that get dumped on our food and the fact that our soil has been depleted of essential nutrients.
But I am the one putting weird stuff into my body! ;-)
Anyway, I decided to share a recipe with you today. It is absolutely amazing, one of our favorites and fairly quick and easy. Enjoy!
Zucchini Pasta
Makes: 4 servings
Ingredients
2 zucchini, sliced into thin strips (think thin french fries)
1 cup cherry toms
1 cup snap peas
5 green onions
3/4 cup mushrooms, MARINATED
1/2 cup sundried toms
1/2 cup Cashew Nuts
1 1/2 cups of broth
2 tbsp soy sauce or Bragg
olive oil
balsamic vinegar
2 garlic cloves
Directions:
To marinate mushrooms: cut the mushroom into slices about 1/4 to 1/2 inch thick. Toss with balsamic vinegar, soy sauce, olive oil, garlic and some herbs (you can get creative here) and let sit for at least 1/2 hour. In a blender grind cashews, then add the broth and blend more to make a cashew milk. It helps if the broth is hot and if you only add half, then blend and then add the other half before blending some more.
Sauté the mushrooms for a few min. and then add the zucchini, cherry tomatoes (halved), sun dried tomatoes, snap peas and the sauce. You only need to bring the sauce to a light boil for it to thicken up and this recipe is originally a raw food recipe so you don't have to cook it for more than few minutes.
Enjoy!
Ps: next time I make it I will add pictures here.
Friday, August 12, 2011
Flo's Notoriously Delicious Salad Dressing
It's a busy day today, so I decided to finish my rant about essential fatty acids with a recipe. Also I was doing a bit more reading and there seems to be some evidence that omega-3s from fish have greater health benefits than plant-based ones. The plant based omega-3 fatty acids need to be converted by the body whereas the ones found in fish oil are already in the right form. You can get fish oil in bottles, they have lemon and orange flavors to help you get them down, or there are capsules as well (which yours truly sells).
At any rate, I hope to have instilled in you some interest in this and I hope you've learned a few things. The over consumption of inflammatory omega-6 fatty acids creates a world of pain, literally.
So, on to my salad dressing. It's delicious and healthy so give it shot:
-Equal parts flaxseed and olive oil (you can also use a bit of grape seed oil)
-Dash of sesame oil
-Balsamic vinegar
-Generous dash of soy sauce or Bragg
-Garlic, crushed
-Dijon mustard, about 1 or 2 tsp (too much makes it bitter)
-Italian seasoning and any fresh herbs you might be growing such as basil, oregano, rosemary...
Here are a few extra tips to take a salad from mediocre to awesome:
Grow basil so you can add some dress to the salad, also I've been using some mint here and there and goes really well with summer!
Candied Walnuts. Walnuts are super healthy for you and when you wrap them in caramelized maple syrup.... Look out! The trick is to use low to medium heat and keep stirring until they have caramelized. Also add a little salt and pepper at the start.
Alright, off to work.... Thanks for reading and let me know how your salad turns out!
At any rate, I hope to have instilled in you some interest in this and I hope you've learned a few things. The over consumption of inflammatory omega-6 fatty acids creates a world of pain, literally.
So, on to my salad dressing. It's delicious and healthy so give it shot:
-Equal parts flaxseed and olive oil (you can also use a bit of grape seed oil)
-Dash of sesame oil
-Balsamic vinegar
-Generous dash of soy sauce or Bragg
-Garlic, crushed
-Dijon mustard, about 1 or 2 tsp (too much makes it bitter)
-Italian seasoning and any fresh herbs you might be growing such as basil, oregano, rosemary...
Here are a few extra tips to take a salad from mediocre to awesome:
Grow basil so you can add some dress to the salad, also I've been using some mint here and there and goes really well with summer!
Candied Walnuts. Walnuts are super healthy for you and when you wrap them in caramelized maple syrup.... Look out! The trick is to use low to medium heat and keep stirring until they have caramelized. Also add a little salt and pepper at the start.
Alright, off to work.... Thanks for reading and let me know how your salad turns out!
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