Wednesday, February 29, 2012
Gluten/ Dairy Free!
Henceforth the recipes in this blog will be both gluten and dairy free since my roommate and I are allergic to both. This is for those of you like us who need delicious and nutritious recipes but have allergies that limit your choices. I will also provide alternate ingredients for those of you who cannot have eggs, nuts, or soy. If there is any other allergy you have, let us know and we will work to adapt our recipes to be friendly for all! Enjoy!
Vegan lasagna
1 10oz box of rice lasagna noodles (or two boxes if you want thinner layers)
1 jar tomato sauce
1/2 cup broccoli florets
1/2 medium zucchini, finely chopped
1/2 large bell pepper, diced
1/2 cup carrots, finely chopped
1/2 cup fresh spinach, chopped
2 cloves fresh garlic, minced
8 oz extra firm tofu
8 oz cheddar flavored rice cheese
8 oz mozzarella flavored rice cheese
The night before, marinate tofu in Italian seasoning and olive oil.
Lightly coat the bottom of a large skillet with olive oil. Sauté garlic on medium heat for about 5 minutes and then add vegetables. Sauté the vegetables until they are tender. Season as desired (I just added some Italian seasoning. I also love fresh oregano.) Add half a jar of organic tomato sauce or pasta sauce. Add the tofu and cook until the sauce and tofu are heated through.
Preheat oven to 400 degrees.
Lightly grease a casserole dish with olive oil. Place a layer of noodles in the bottom. (Be sure to check the package to see if the noodles have to be boiled first. The brand I used did not.) Add a layer of sauce and a layer of cheese and repeat until you have used all of the noodles. Layer extra cheese on the top.
Place in oven and cook for 15 to 20 minutes or until noodles are soft and cheese is melted. Serve with a side salad.
My roommate and I tried this and it turned out great! Enjoy!
1 jar tomato sauce
1/2 cup broccoli florets
1/2 medium zucchini, finely chopped
1/2 large bell pepper, diced
1/2 cup carrots, finely chopped
1/2 cup fresh spinach, chopped
2 cloves fresh garlic, minced
8 oz extra firm tofu
8 oz cheddar flavored rice cheese
8 oz mozzarella flavored rice cheese
The night before, marinate tofu in Italian seasoning and olive oil.
Lightly coat the bottom of a large skillet with olive oil. Sauté garlic on medium heat for about 5 minutes and then add vegetables. Sauté the vegetables until they are tender. Season as desired (I just added some Italian seasoning. I also love fresh oregano.) Add half a jar of organic tomato sauce or pasta sauce. Add the tofu and cook until the sauce and tofu are heated through.
Preheat oven to 400 degrees.
Lightly grease a casserole dish with olive oil. Place a layer of noodles in the bottom. (Be sure to check the package to see if the noodles have to be boiled first. The brand I used did not.) Add a layer of sauce and a layer of cheese and repeat until you have used all of the noodles. Layer extra cheese on the top.
Place in oven and cook for 15 to 20 minutes or until noodles are soft and cheese is melted. Serve with a side salad.
My roommate and I tried this and it turned out great! Enjoy!
Wednesday, January 11, 2012
Lemon Pepper Chicken and Farfalle
Lemon Pepper Chicken and Farfalle with Bechamel Sauce
2 large chicken breasts or 6 tenderloins
1/2 cup butter or butter substitute (Earth Balance!)
1/2 cup unbleached flour
Approx. 1 quart of milk (depending on how thick or thin you want your sauce)
Up to 2 cups cheese of your choice
8oz Farfalle (bowtie) pasta
Olive oil
Lemon pepper
Oregano
Garlic (pressed or the sprinkle kind)
Bay leaf
Salt
In a pot with water, a pinch of salt and a splash of olive oil, Boil Farfalle for approximately 10-12 minutes, al dente.
Cut the chicken into bite size pieces and sautee in a skillet until thoroughly cooked and browned on the outside. While cooking, add lemon pepper, oregano, and garlic to taste.
In a large saucepan, melt the butter and whisk in the flour. Keep moving for about 5 minutes. Slowly add the milk and turn down the heat to simmer. Allow the sauce to thicken slightly, stirring occasionally. Add lemon pepper, oregano, garlic, and bay leaf to taste. Don't forget to remove the bay leaf. Add cheese slowly and allow to melt into the sauce. Toss together with the chicken and pasta. Serve hot.
2 large chicken breasts or 6 tenderloins
1/2 cup butter or butter substitute (Earth Balance!)
1/2 cup unbleached flour
Approx. 1 quart of milk (depending on how thick or thin you want your sauce)
Up to 2 cups cheese of your choice
8oz Farfalle (bowtie) pasta
Olive oil
Lemon pepper
Oregano
Garlic (pressed or the sprinkle kind)
Bay leaf
Salt
In a pot with water, a pinch of salt and a splash of olive oil, Boil Farfalle for approximately 10-12 minutes, al dente.
Cut the chicken into bite size pieces and sautee in a skillet until thoroughly cooked and browned on the outside. While cooking, add lemon pepper, oregano, and garlic to taste.
In a large saucepan, melt the butter and whisk in the flour. Keep moving for about 5 minutes. Slowly add the milk and turn down the heat to simmer. Allow the sauce to thicken slightly, stirring occasionally. Add lemon pepper, oregano, garlic, and bay leaf to taste. Don't forget to remove the bay leaf. Add cheese slowly and allow to melt into the sauce. Toss together with the chicken and pasta. Serve hot.
Quick and Easy Gluten Free Pita Pizza
So easy.
Gluten free pita bread
Brush with olive oil
Season with Italian seasoning, oregano, garlic...
Add your choice of organic (look for hormone free) lunch meat. Turkey pepperoni and salami are pretty good on this.
Top with gluten free colby jack cheese, shredded. You can use any type of cheese, I'm just partial to colby jack. Remember that soft cheeses, such as mozzarella are full of fat.
Place in the oven on broil for 1-2 minutes or until cheese is completely melted.
Enjoy. Great with salsa, similar to a quesadilla
Gluten free pita bread
Brush with olive oil
Season with Italian seasoning, oregano, garlic...
Add your choice of organic (look for hormone free) lunch meat. Turkey pepperoni and salami are pretty good on this.
Top with gluten free colby jack cheese, shredded. You can use any type of cheese, I'm just partial to colby jack. Remember that soft cheeses, such as mozzarella are full of fat.
Place in the oven on broil for 1-2 minutes or until cheese is completely melted.
Enjoy. Great with salsa, similar to a quesadilla
Wednesday, January 4, 2012
Whole Wheat Coconut Scones
Whole Wheat Coconut Scones
2 cups whole wheat pastry flour
1 cup unbleached all-purpose flour
1/4 cup granulated natural cane sugar (or you can use Stevia, Splenda, etc.)
1/4 cup packed brown sugar
2 tsp baking powder
1/2 tsp salt
1/2 cup cold unsalted butter or butter substitute (I recommend Earth Balance)
1 cup unsweetened coconut
1 large egg
1 1/4 cups unsweetened coconut milk, well stirred (If you decide to use milk instead of coconut milk, only use 1 cup)
1 tsp vanilla extract
1/2 tsp coconut extract
3/4 cup chocolate chips (optional. If you need some extra sweetness, go for it. If you are looking to keep it as healthy as possible, opt out or use unsweetened dark chocolate, which is full of antioxidants.)
Milk, for brushing
1/4 cup shredded coconut for sprinkling
Preheat the oven to 375. Lightly grease a baking sheet or line with parchment paper.
Whisk together the flours, sugars, baking powder, and salt in a large bowl. Using a fork, cut the butter into the dry ingredients until it resembles bread crumbs. Stir in the coconut.
In a separate bowl, whisk together the egg, coconut milk and extracts.
Add the wet ingredients to the dry ingredients and stir with a fork just until the dough is evenly moistened. Stir in the chocolate chips if you choose to use them.
Turn the dough out onto a floured work surface, and knead two or three times. Divide the dough in half, and pat each half into a circle about 1/2 inch thick and 6 inches in diameter. Use a knife to divide each circle into 8 wedges. (You could also do the same using a rectangle, but I find the circles are easier.)
Transfer the scones to a baking sheet. Brush the tops with milk and sprinkle with the remaining coconut. Bake until the scones are puffed and golden brown (the coconut will be lightly toasted), about 20-25 minutes depending on your oven. Serve warm.
Nutrition Facts (This is for the original recipe. Remember that you can make substitutions.) Serving size 1 scone.
14g whole grains (great start to the day!)
288 cal
20g fat (This is where the Earth Balance helps out. Also, using skim milk and reducing the amount of coconut in the recipe will cut the fat content.)
4g protein (not bad for a breakfast pastry)
19g complex carbohydrates (One place where it does not pay off to keep it simple!)
7g sugar (Please avoid granulated white sugar!)
4g dietary fiber
30mg cholesterol
150 mg sodium
211mg potassium
63RE vitamin A
2mg iron
36mg calcium
140mg phosphorus
2 cups whole wheat pastry flour
1 cup unbleached all-purpose flour
1/4 cup granulated natural cane sugar (or you can use Stevia, Splenda, etc.)
1/4 cup packed brown sugar
2 tsp baking powder
1/2 tsp salt
1/2 cup cold unsalted butter or butter substitute (I recommend Earth Balance)
1 cup unsweetened coconut
1 large egg
1 1/4 cups unsweetened coconut milk, well stirred (If you decide to use milk instead of coconut milk, only use 1 cup)
1 tsp vanilla extract
1/2 tsp coconut extract
3/4 cup chocolate chips (optional. If you need some extra sweetness, go for it. If you are looking to keep it as healthy as possible, opt out or use unsweetened dark chocolate, which is full of antioxidants.)
Milk, for brushing
1/4 cup shredded coconut for sprinkling
Preheat the oven to 375. Lightly grease a baking sheet or line with parchment paper.
Whisk together the flours, sugars, baking powder, and salt in a large bowl. Using a fork, cut the butter into the dry ingredients until it resembles bread crumbs. Stir in the coconut.
In a separate bowl, whisk together the egg, coconut milk and extracts.
Add the wet ingredients to the dry ingredients and stir with a fork just until the dough is evenly moistened. Stir in the chocolate chips if you choose to use them.
Turn the dough out onto a floured work surface, and knead two or three times. Divide the dough in half, and pat each half into a circle about 1/2 inch thick and 6 inches in diameter. Use a knife to divide each circle into 8 wedges. (You could also do the same using a rectangle, but I find the circles are easier.)
Transfer the scones to a baking sheet. Brush the tops with milk and sprinkle with the remaining coconut. Bake until the scones are puffed and golden brown (the coconut will be lightly toasted), about 20-25 minutes depending on your oven. Serve warm.
Nutrition Facts (This is for the original recipe. Remember that you can make substitutions.) Serving size 1 scone.
14g whole grains (great start to the day!)
288 cal
20g fat (This is where the Earth Balance helps out. Also, using skim milk and reducing the amount of coconut in the recipe will cut the fat content.)
4g protein (not bad for a breakfast pastry)
19g complex carbohydrates (One place where it does not pay off to keep it simple!)
7g sugar (Please avoid granulated white sugar!)
4g dietary fiber
30mg cholesterol
150 mg sodium
211mg potassium
63RE vitamin A
2mg iron
36mg calcium
140mg phosphorus
The King Arthur Flour Company, Inc. Whole Grain Baking: Delicious Recipes Using Nutritious Whole Grains. Woodstock, VT: The Countryman Press, 2006. Print.
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