Monday: Easy Vegetarian Chili!

My apologies for the bad photo - it was dark and I was hungry!

Today I thought I would diverge from the normal Monday posts of progress reports and share with you a great recipe that is so delicious and easy (and fast! It takes about 15 minutes of prep, and an hour of cooking that only needs stirring every 10 minutes) that everyone should really do it. Meat eaters can add ground beef or chicken, but I like it vegan style, with 3 different beans, onions, mushrooms, tomatoes and lots of goodness. Did you know that the original chili was actually vegetarian? With the combination of brown rice and beans, this chili packs a protein punch that is pretty easy to digest.

This is my take on my family's version, and I sort of add as I go, a dash of this, a dash of that, but I've tried to be as accurate as possible. I probably added quite a bit more of the spices, as I like my chili incredibly flavorful and make-your-nose-run spicy. Given that everyone has their own tastes, I've put recommended amounts of items, so please take the recipe and run with it! Add more or less of the ingredients I listed here, add your own ingredients to your own tastes, and Enjoy!

Meghann's 3 Bean Vegetarian Chili (Gluten Free, Dairy Free, Corn Free, Soy Free, Vegan, Vegetarian)
Main Ingredients:
2 tbsp olive oil
1 med-large sweet onion, chopped
1-4 cloves garlic, minced (add more or less, depending on your tastes)
1 10oz can organic sliced mushrooms, well drained and rinsed (or fresh if you prefer)
1-2 cups brown rice (add as much or as little as you like, just change the liquids to suit)
chili powder to taste (2-5 tbsp, depending on how spicy)
ground cumin to taste (3-6 tbsp, depending on your love of it - I LOVE cumin, so I add lots!)
1-2 tbsp dry oregano
4 tbsp dry parsley
2 tsp paprika (or to taste)
1-2 tsp dried chili flakes (to taste)
1 tbsp onion powder
1 tbsp garlic powder
dash cayenne pepper (to taste)
Freshly ground black pepper, to taste
1 28oz can chopped tomatoes
2-3 cups broth
2-5 tbsp tamari sauce, to taste
1/4 cup organic ketchup (yes, it sounds weird, but it makes the chili thicker and more delicious)
1 15oz can navy beans, well drained and rinsed
1 15oz can black beans, well drained and rinsed
1 15oz can chickpeas (garbanzo beans), well drained and rinsed
1 small can chopped chilies

Toppings:
freshly sliced avocado
sour cream (vegan or not)
salsa
cheese (I use Daiya Mozzarella and it is DELICIOUS!)
tortilla chips on the side
OR soft tortillas for wrapping
OR chopped romaine lettuce for a healthier version

Directions:
In a large pot over medium heat, saute the onions until slightly softened, about 3 minutes. Add the mushrooms and saute until onions are soft and starting to brown, about 3-5 minutes.

Add brown rice, herbs and spices, stir until onions, mushrooms and rice are coated with seasoning mix and toast until the rice is starting to get fragrant, about 2-3 minutes.

Add tomatoes, broth, tamari sauce, ketchup and stir, making sure to scrape any browned bits off the bottom of the pot (That is where the flavor is!). Add the beans and as much of the chopped chilis as you dare! I added the whole small can (it's about 1/4 cup), as the huge amount of beans, rice and vegetables take up the chili flavor and mellow it quite a bit. Stir and make sure everything is combined.

Bring to a slight boil, turn heat to lowest setting (1 or Low), cover and let lightly simmer for about an hour. Stir every 10-15 minutes to keep things from settling too much on the bottom. Make sure you scrape the bottom so that nothing burns on the bottom.

Add more liquids if necessary, to achieve your desired chili consistency. I added a bit more broth towards the end as it was getting too thick for the rice to cook properly.

When the rice is cooked, turn off heat and serve!

This is great with tortilla chips with your desired toppings, is also amazing wrapped in a soft tortilla. For a lighter dinner, I put mine on a bed of lettuce, topped with avocado, salsa and Daiya cheese.

This is incredible the first day, but it keeps getting better each day (don't let it sit in the fridge for more than 3 or 4 days though, or you risk food poisoning. Obvious, I know, but you can never be too careful).

This also freezes well! Make a large batch, put individual servings in your freezer-safe containers of choice, and you'll have a quick lunch or dinner that is healthy whenever you don't feel like cooking :)

Treasured Tuesday

Little Low Allergy Kitchen is now offering individual recipes for sale! I am so excited about this as I have had problems shipping the actual baked goods to people. Now you can have these delectable baked goods fresh from your own kitchen, in record time, without shipping charges!! I currently only have a few recipes for sale, but keep checking back as I'll add more recipes often. If you have any suggestions, please let me know and I'll do my best to satisfy your craving :)
My Little Studio Photography and Jewellery Etsy Store is still having its 50% off sale so keep checking up on that as I add more items to the sale frequently. I am also awaiting a HUGE jewellery supply order to make lots more goodies to tempt you!
That's all for now,
Meghann

Happy Christmas Shortbread Cookies!

Happy Christmas to all! I love these cookies, as they are very similar to ones I had as a child. My mom calls them her "Cameron Christmas Cookies", but these are a little different - most notably the fact that they are free from gluten, dairy, eggs, corn, soy and animal products!

Happy Christmas Shortbread Cookies!

4 Cups GF Flour Mix
1-3/4 Cups Olive Oil
2 Cups Superfine Sugar
1 Rounded tsp Xanthan Gum
1/2 tsp Vanilla Extract (optional)
300ml Organic Jam (your favorite flavor)

Preheat oven to 325 degrees. Grease 2 cookie sheets. Mix the flour, sugar and vanilla and slowly add the olive oil until the dough is thick. Divide the dough into 6 pieces and gently form them into long logs, placing 3 on each cookie sheet. form a small trough in each log so that you can spoon the jam in afterwards without it spilling over. Bake the shortbread logs for about 20 minutes, or until mostly solid. Remove from the oven and spoon a small amount of jam in each trough. Return to the oven for another 10 minutes. When still warm, slice into 1 inch thick pieces. For a super luxurious treat, drizzle melted chocolate over them once the cookies have cooled.
Enjoy!
I'll have some pictures shortly - if the cookies haven't been devoured!
Meghann

Mock Oat Cakes Are the Way to Go!

~I Honestly Think These Are Better Than the Real Thing!~

Since I am allergic to oats, I may be partial - but I really think these are better than the traditional oat cake. Now, all of you from Scotland, England, Ireland and Wales, hear me out: these are far higher in protein, lower in sugar and have healthy olive oil in them. They still keep for several weeks in an airtight container, but you are pretty much guaranteed they won't last that long - you'll eat them far faster than they'll ever go bad. Although they are a bit finicky to make, they are really, really, REALLY good. Try them and I know you will agree: Mock Oat Cakes are Incredible! They are also free from oats, gluten, dairy, eggs, corn, soy and are vegetarian and vegan!
For those that do not want to make these themselves, I will have these for sale on my Etsy Store shortly!

Mock Oat Cakes

4 cups Instant Quinoa Flakes
1 Scant cup Extra Virgin Olive Oil
3/4 Cup Sugar (Cane sugar is great, but you may need to whiz it in a blender to make it a bit finer)
1 Cup All-Purpose GF Flour Mix
Dash of Salt
2 tsp Baking Powder
1 tsp Baking soda
1 tsp Xanthan Gum
1/4-1 Cup Boiling Water

Preheat Oven to 350 degrees. Have on hand 2 non stick baking sheets.
Mix all ingredients except the boiling water until well combined. SLOWLY add the boiling water, a little at a time, until the mixture is the consistency of cookie dough, and will form a ball with your hands.
Taking a small handful at a time, roll into a ball about 1-1/2 inches in diameter, place on the cookie sheet and press it out until it is about 1/4 inch thick and 2-1/2 inches in diameter. Repeat with the remaining dough, leaving about 1/4 inch between each cake.
Bake for about 20 minutes, until golden. Cool on a wire rack and then store in an airtight container.
Sooooo Delicious!!
Meghann

Tip of the Day!

Here is a little tip for those of you who love to roast turkeys, chickens, or any kind of roast: When the meat comes out of the oven, let it sit for 20-30 minutes to let the roast 'rest'. This will allow the meat to absorb all of those wonderful juices inside it and keep those precious juices from running all over the cutting board, making a nasty mess, and making your meat dry. Steaks and chops would be the obvious exception, as they would be cold after 20 minutes, but try letting them rest for even 10 minutes and you'll be amazed at how juicy they can be.
Enjoy!
Meghann

Perfect Picnic Pesto Pasta!

~Perfect Picnic Pesto Pasta!~

Tuesday was a wonderful day - one of the last warm, sunny days of fall and Brennan and I were determined to make the most of it. After doing our groceries, I suggested a pesto pasta (one of his favorites) and he suggested a better idea: a pesto pasta picnic in our favorite spot near us. I made this in minutes, packed it up, and we were off on the 4-wheeler for a great dinner and wonderful views. I didn't include a photo of our spot (it is, after all, a secret!), but the dinner, along with a delicious salad, was a photo-op all on its own! The basil pesto base really brings out the flavor of the sun dried tomatoes, while the creamy goats cheese brings the chicken out at its moist, tender best. This is one meal you won't want to wait to make - make it tonight!
This is gluten free, egg free, corn free and soy free. You can make it dairy free by using a cheese substitute, and make it meat free by using firm grilled tofu, or omitting the chicken entirely.
Serves 4 with a side salad and bread (french bread or focaccia is incredible).

Chicken, Sun Dried Tomato and Basil Pesto on Pasta

Gluten Free Fettuccine for 4
2 oz Sun Dried Tomatoes
1 Chicken breast, cubed
1/2 Vegan Bouillon Cube
Sea Salt and Freshly Ground Pepper to taste
1 Cup Water
1 tbsp Extra virgin Olive Oil
1 tsp dried basil
1 Recipe "Best Pesto Ever" - See Below

Cook the pasta according to the package directions.
Heat the oil in a medium pot over medium heat. Add the chicken and saute in the oil until cooked. Add the water, bouillon cube, basil and sun dried tomatoes. Bring to a boil and then turn it off and let it sit while you make the pesto. When pesto is ready, drain the chicken/sun dried tomatoes and mix with the pesto. Serve over cooked pasta immediately with a salad and crusty bread. Top pasta with more goats cheese or Parmesan if desired.

Best Pesto Ever!

2 Cups Fresh Basil Leaves
1/3 cup Toasted Pine Nuts (make sure they are still slightly warm)
2 Cloves Garlic
1/2 tsp Sea Salt
Freshly Ground Pepper
1/3 Cup Extra Virgin Olive Oil
1/2 cup Crumbled Goat Cheese/substitute

In a food processor, whirl the basil, toasted pine nuts, garlic, sea salt and pepper until smooth. Slowly add the oil and blend until combined. Spoon into a bowl and fold in the goat cheese, making sure it melts and combines evenly. Yum!

Hope you love this as much as we do!
Meghann

Apple Cinnamon Bran Muffins!

~Simple, Wholesome Food!~

I wanted bran muffins....Badly. I needed them. The comforting taste and feel, high fiber, slightly nutty-sweet and delicious. I didn't have raisins though, but apples. Why not? It's fall, time to get out the apple recipes, so let's try it! I tried it. It's delicious! These are free from gluten, dairy, eggs, corn, soy, and animal products. They are easy to make, quick to bake, and oh so tasty. They only make 6-8 muffins, which in a way is good, because you'll want to devour them all after one taste. I really changed this recipe from an old one from Bette Hagman. I like mine better ;-)

Apple Cinnamon Bran Muffins

1/4 cup Packed Golden Sugar
2 Scant Tbsp Extra Virgin Olive Oil
2 tbsp Ground Flax Seed whisked with 6 tbsp Hot Water and left to thicken, about 3 minutes
2/3 Garfava Flour
1 tbsp Tapioca Flour
2 tbsp Arrowroot Flour
2 tsp Baking Powder
1/2-1 tsp Cinnamon (depending on your tastes)
1/8-1/4 tsp Nutmeg (depending on your tastes)
1/2 tsp (rounded) xanthan gum
dash Salt
1/2 tsp Pure Vanilla Extract
3/4 cup Rice drink
1/2 cup (rounded) Rice Bran
1 Medium Apple, chopped (I love Gala apples)

Preheat oven to 350 degrees and grease your muffin cups if they aren't non-stick.
Whisk the sugar, oil and flax seed/water mixture, adding the vanilla towards the end. Evenly sprinkle the dry ingredients (not the bran) over the top, and slowly combine, adding the rice drink as you stir. Mix in the rice bran until just combined, then add the apple pieces and mix.
Bake for 25 minutes and allow to cool slightly in the muffin pan before removing to a plate.
Enjoy!
Meghann

The Amazing Veggie Wrap

~Simple, Quick, Versatile, Delicious!~

I thought this was sort of a cheat - it's not complex, in fact it is ridiculously fast, and easy, but I thought that I just had to share with you one of my favorite lunch ideas. It is free from gluten, dairy, egg, corn, soy and animal products. It is versatile: add or subtract veggies to get exactly what you want. It's really healthy: gluten free wraps average only 130 calories each, compared to 'regular' wraps at almost 200 each, plus you are getting at least 2 servings of veggies (I always try to stuff mine as full as possible, with the result that I need a fork to pick up the overflow)! Add cheese (or a substitute) for extra protein, add sprouts, toasted sesame seeds, taziki sauce, sliced meat/substitute or tuna, you name it, the options are endless! Here are my favourite ingredients:

The Amazing Veggie Wrap(s)

2 Gluten Free Tortillas
Freshly Ground Pepper, to taste
Mustard, to taste
1 Stalk Celery, cut in half
1 Carrot, Peeled and cut in half
2 slices of Tomato, cut in half
1 Mushroom, sliced
2-3 slices of Onion
2-4 Slices of Cheese/Substitute
2 Romaine Lettuce Leaves
Pickles, as garnish

With wraps at room temperature, arrange ingredients evenly in center of the wraps, topping with pepper and mustard. Roll up, and serve with pickles on the side. Enjoy!!

The "Now I Can Die Happy" Banana Walnut Bread

~The Best Banana Bread I've Ever Had. Period!~

I had a bunch of bananas that were about halfway ripe - you know, yellow, with a few brown spots, but nothing scary. Brennan won't eat them if they have even a tiny spot, and I had a good 6 of them on my counter so I knew I needed to do something quickly before I had an army of fruit flies in my kitchen. Enter Banana Bread 101. I LOVE banana bread, muffins, cupcakes, you name it, but I hadn't made banana bread in a long time so I thought I'd give that a try. No dice - I couldn't find my recipe. So I went through my stack of cookbooks and found a recipe I thought I could easily modify to my particular tastes and allergies. I found a recipe from Bette Hagman in her "The Gluten Free Gourmet Bakes Bread" and changed it to my liking. This is gluten free, egg free, dairy free, corn free, soy free and vegan. I'm going to work on getting a lower fat version soon, but this is truly an amazing bread - the addition of walnuts and a secret ingredient (vanilla - shhhh don't tell!) make it to die for!

Banana Walnut Bread

2 cups Regular GF Flour Mix
1/4 cup Garfava Flour
1 slightly rounded tsp Baking Powder
1/2 tsp Xanthan Gum
3 Large, Ripe Bananas
3/4 cups Brown Sugar
Dash Salt
1/2 - 1 tsp Vanilla Extract
1 Cup Chopped Walnuts
2 tbsp Ground Flax Seed Whisked with 6 tbsp Hot Water and left to stand until thick, about 3 minutes
1/4 cup (scant) Extra Virgin Olive Oil
1 tsp Baking Soda
2 tbsp Hot Water

Preheat your oven to 350 and grease and flour an 8-1/2"x 4-1/2" loaf pan. Set aside.
Mash the bananas in a large bowl. Add the brown sugar, vanilla, salt and flax seed/water mix and mix well. Add the oil and mix. Mix the baking soda in the 2 tbsp of water and let dissolve. Evenly distribute the dry ingredients over top and mix, adding the baking soda/water mix towards the end. Add the Walnuts and mix until just combined. Pour into pan and bake for about 45 minutes. Cool on a wire rack before slicing. Enjoy!

Shepherd's Pie So Good, You Can't Tell It's Vegan!

~Ok, So We Ate Most of It Before I Got to Taking Pictures, So It's a Bit of a Mess!~

Shepherd's pie is one of those meals that I always loooove. As a kid, my parents would make it and even if they made enough for double the people, there was never enough. Thick, wonderful mashed potatoes with melted cheese on top, put under the broiler for just long enough to make it crispy, then the corn, and finally, ground beef, seasoned with taco mix, maybe with a few mushrooms mixed in for fun. That was our version, but there are almost as many versions of Shepherd's Pie as there are of apple pie, pumpkin pie - you get the idea. When I found out I was allergic to corn, and also didn't want to have meat, it seemed this all-time favorite was out of my life for good. Then came a wonderful book called "125 Best Slow Cooker Recipes" by Judith Finlayson. I have to say that everyone should get this book, as it is filled with great ideas for lots of wonderful recipes - even desserts and breads! Although I can't have a lot of them due to being allergic to many of the ingredients, this one stood out - a Lentil Shepherd's pie. I changed it a bit to my tastes and allergies and what I got was nothing short of amazing! Cooked in a slow cooker, it is a two pot dish - one frying pan for preparation work, then the slow cooker ceramic. Easy as, well, pie! It's so good, you'll forget it's vegan! It's also gluten free, corn free, dairy free (use a cheese substitute), egg free, soy free, meatless, high in fiber, vitamins, and nutrients.
Note: try to chop the veggies into approximately the same size. It helps with texture, and flavor.

Shepherd's Pie with Lentils (Modified from a Recipe by Judith Finlayson)

Crust:
2-3 Large Yukon Gold Potatoes
1/2 cup Grated Cheese/Substitute
1/4 cup Vegetable Bouillon Water (Optional, if potatoes are dry when mashed)

Pie:
1/2 tbsp Extra Virgin Olive Oil
1 Medium Onion, chopped
2-3 Cloves of Garlic, minced
2 Medium Carrots, chopped
2 Stalks Celery, chopped
4-6 Stuffer Mushrooms, coarsely chopped
Pinch of Sea Salt (up to 1/2 tsp)
Freshly Ground Black Pepper to taste (about 1/2 tsp)
1/2 tsp dried Thyme (double if fresh)
1/2 tsp dried Oregano (double if fresh)
1 tsp Chili Powder
1/2 cup Vegetable Bouillon Water
1 Can Diced Tomatoes
1/2 cup Green Lentils, Rinsed
1/4 Cup Red Lentils, Rinsed
1/2 cup Ketchup - this is the secret ingredient!!

Poke holes in the potatoes and microwave until cooked. Mash in a bowl, adding bouillon water if necessary, and set aside - be careful, they are hot!!
In a large pan, heat the oil over medium heat. Add the onion, garlic, carrots, mushrooms and celery and saute for 5 minutes, until they begin to soften. Add the herbs, spices, salt and pepper and saute for another 5 minutes, until vegetables are softened. Add the lentils, tomatoes, stock and ketchup and bring to a boil. Turn off heat and CAREFULLY pour into slow cooker ceramic, being careful not to splash it - it's very hot! Top with potatoes, sprinkle cheese/substitute over the potatoes. Cover with lid and cook on low for3-4 hours, or high for 1-1/2 -3 hours, until most of the liquid is absorbed and the cheese (if using) is melted and bubbly. Allow to sit for 10 minutes before serving.
Serves 3-4 as a large main dish, or 6-8 as an accompaniment to a larger meal. Add a salad for a great dinner.
Enjoy!

Oh, The Apple Pie of My Eye

~Apple Pie Never Tasted So Good!~

Fall is officially here: it got cold, and I immediately craved my two favorite things - apple pie and pumpkin pie. I am SO kicking myself for not growing pumpkins this year, which is why my first pie of fall was an apple pie. Well, that and I had a bunch of apples that were about to go bad if I didn't use them up pronto ;-) I made this in the blink of an eye - the crust is super easy, the filling is so basic, yet they combine to make such a wonderful pie, people can't believe you didn't spend all day making it! One note: this pie crust works best if you use a metal pie plate - glass just doesn't heat it as well and may cause a mushy pie crust center (trust me, I know!).
This is gluten free, egg free, corn free, soy free, dairy free, vegetarian and vegan!

Meghann's Apple Pie of My Eye

Crust (Altered from a Recipe by Bette Hagman)
1-1/2 cups Bean Flour Mix (see flour posts)
1 tsp (rounded) Baking Powder
2 tbsp Sugar (I used granulated white, but experiment to find your favorite)
Dash of Salt (up to 1/4 tsp)
Scant 1/2 cup Extra Virgin Olive Oil
3 tbsp Rice Drink

Mix the dry ingredients, add the oil and rice drink and mix until combined. Press into a pie plate (no rolling pin required!).

Filling

6-8 Apples, Peeled (Royal Gala are my favorite ,or a mix of Gala and Macintosh)
1-3 tbsp Ground Cinnamon (to your taste)
Dash of Nutmeg (up to 1/4 tsp, maybe more - add to your taste)
1/4-1/2 cup Sugar (This will depend on the sweetness of the apples - the sweeter the apple, the less sugar required)

Slice apples into 1/2 inch slices. Toss in a large bowl with the cinnamon, sugar and nutmeg. Allow to sit for 5-10 minutes to allow flavors to mingle. Pour into pie crust, making sure not to get the juice in the crust or it will be soggy. There will be a lot of apples, so make sure to pile them high! When baked, they will settle a bit. Bake on a cookie sheet (to catch any wayward drips) in a preheated 350 degree oven for 30-40 minutes. Let cool and devour!
Enjoy!
Meghann

Meghann's Gluten Free Apple Crisp

~Apple Crisp - It Doesn't Look Like Much, But the Taste Can't Be Beaten!~

As a kid, nothing said Sunday evening like a warm bowl of apple crisp. Sometimes with whipped cream or ice cream if we were really lucky, other times plain, it always made us less sad that the weekend was over and school was just a sleep away. Even in summer this dish is the perfect end to almost any meal as it isn't too heavy, and though it has a caloric value, it counts as a serving (or two) or fruit, and a serving of grain. I modified my mom's 'sacred' crisp recipe to make it friendly to my innards, and came up with this delicious version. Made with quinoa flakes instead of oatmeal, and gluten free flours, this is perfect for those with gluten sensitivities. Since we use olive oil instead of animal fat, this can even be vegan! Try it and you won't be disappointed!

Meghann's Gluten Free Apple Crisp

2/3 Cup GF Flour Mix
2/3 Cup Quinoa Flakes
1/2 Cup Brown Sugar
1/2 Cup Extra Virgin Olive Oil
1 tsp Ground Cinnamon
1/4 tsp Ground Nutmeg
4 Medium Apples (I like a combination of Royal Gala or Crispin and Jersey Mac)
1/3-1/2 cup Organic Sultana Raisins
1/4 cup Mini Chocolate Chips (Optional)
1/4 cup Chopped Nuts (Optional)
Whipped topping or Ice Cream for Garnish (Optional)

Preheat oven to 375 degrees. Peel, core and slice the apples. Mix all the dry ingredients (not the raisins) with the olive oil until crumbly. Put a thin layer of the flour mix on the bottom of an ovenproof casserole dish (6-8 inches square is nice). Top evenly with sliced apples. Sprinkle the raisins over the apples. Top with the remainder of the dry mix. Pat slightly to make a firm top. Bake for 30 minutes, or until the top is browned and firm. Let cool for ten minutes and serve topped with ice cream or whipped topping. Enjoy!
Makes about 4-6 servings.
Hope you like this as much as I do!
Meghann

Lentil Vegetable Soup

Oh man is this one of my favorite soups or what! No pics of it - partially because it goes pretty quickly, partially because it doesn't look so great in photos - kind of brown lumpy stuff, lol. However, this is HEALTHY, HEARTY and oh-so good (and really filling!). Lentils are full of fiber, protein, and tons of vitamins and minerals - perfect for you vegans out there! This is great because it is gluten free, corn free, soy free, dairy free, egg free, vegan/vegetarian and freezes incredibly well to boot. Makes a big pot so you have a great dinner, lunch tomorrow and freeze the rest for nights when you don't want to cook. It's great on its own or with a side salad - and mouth-wateringly delicious with some fresh baked bread. Hope you love it as much as I do!

Note: if you don't like broccoli or cauliflower, use whatever vegetables you wish. You can even use frozen vegetables, but add them in the broth-adding stage. If lentils leave you feeling gassy, rinse the lentils well and soak them for 2-4 hours, changing the water every hour before making the soup.

Meghann's Lentil-Vegetable Soup

1 Cup Organic Green/Brown Lentils
1 Cup Organic Red/Turkish Lentils
2 Cloves Garlic, Finely Chopped
7 Cups Water
2 Vegetable/Beef Bouillon Cubes (Low Sodium, Vegan if possible)
1-2 Stalks of Celery, Chopped
1 Medium Onion, Chopped
4 Stuffer Mushrooms, Coarsely Chopped
1 Cup Carrots, Chopped
1 Cup Broccoli, Chopped
1 Cup Cauliflower, Chopped
1/2 tsp Dried Oregano
1/2 tsp Dried Basil
1/2 tsp Dried Parsley
1 good Squeeze of Ketchup (low sodium if available)
Freshly Ground Pepper to taste
1-19 oz Can Diced Tomatoes (No Salt)
Pinch of Sea Salt (or to Taste)
1/2 tbsp Extra Virgin Olive Oil

Heat the oil in a pot over medium heat, add the onion, carrot, garlic, and celery. Saute for 2-4 minutes, until they begin to soften. Add mushrooms and saute for another 2 minutes.
Add the water, bouillon cubes and lentils (add veggies if frozen now). Stir and bring to a boil.
Turn the heat to low (simmer) and add the ketchup and spices. Cook for about 2 hours, stirring occasionally.
Add fresh veggies and cook for an additional 1/2 to 1 hour, stirring occasionally.
Enjoy with fresh bread, a side of green salad. Top with low fat/soy cheese if desired.
Enjoy!

Healthier Veggie Tortilla Pizza

~The Amazing Pizza Fresh Out of the Oven~

So, I love healthy eating. I don't eat junk very often, and if I do, it is in moderation, and I make it myself from scratch so I know what's in it. That being said, I loooove pizza. I can make a pretty darn good homemade pizza crust, but it's a lot of work, and a lot of calories. What to do when I am ravenous and want pizza, but want it fast and healthy? This version, whipped up in minutes and baked up quickly, is delicious and pretty darn healthy. It's made with low fat or soy cheese, and vegetables, as well as a gluten free tortilla as a thin crust. With your own favourite toppings, this can be free of any allergen you desire, even vegan! Try it tonight, and it'll be your favourite in a pinch!
Healthier Veggie Tortilla Pizza
1 gluten free soft tortilla
2-3 tbsp of your favorite pasta sauce (I love mushroom garlic)
2 cloves of garlic, thinly sliced
2 tbsp Onion, thinly sliced
1/2 tomato, finely chopped
1 medium mushroom, finely sliced
2 tbsp green pepper, finely chopped
1 cup broccoli florets, cut into small florets
1/2 cup grated low fat or soy cheese
Preheat oven to 380 degrees Fahrenheit. Place tortilla on lightly greased baking sheet. Cover evenly with pasta sauce, and place the sliced garlic evenly around the edge of the crust. Evenly sprinkle the rest of the toppings over the top, finishing with the cheese. Bake for 15 minutes, or until the cheese is slightly brown and bubbly on top.
Enjoy!!!

Flour Mixes for Gluten Free Baking

Here are a few mixes for your gluten free baking. It may seem like a bit of work to mix these, but they make all the difference in taste. I keep these mixed up in resealable containers (labeled of course!) and keep them on my counters for easy use. These will stay fresh for about 6 months, thought the bean and brown rice mixes may need to be refrigerated or frozen to stay their freshest. So what are you waiting for - Get baking!

All Purpose Flour Mix

1 cup Brown rice flour
1 cup white rice flour
2/3 cup arrowroot starch
1/3 cup tapioca starch (also called flour)
Combine all ingredients and store in an airtight container. If you won't use this in 3 months, refrigerate or freeze it to keep it fresh.
Use this as an all-purpose flour mix, in breads, heavier cookies, and dense pie crusts.

Light Flour Mix

2 cups white rice flour
2/3 cup arrowroot starch
1/3 cup tapioca starch (also called flour)
Combine all ingredients and store in an airtight container.
Use this in lighter breads, light cookies and flaky pie crusts.

Bean Flour Mix

1 cup Garfava flour - this is a mix of garbanzo beans (chickpeas) and fava beans
1 cup arrowroot starch
1 cup tapioca starch/flour
Combine all ingredients and store in an airtight container. If you won't use this in 3 months, refrigerate or freeze it to keep it fresh.
Use this in pastas, breads, nutty cookies and heavier pie crusts. If you are going to be taste testing your recipes, keep in mind that bean flours need to be cooked/baked to taste like regular flours. When raw, it will taste pretty nutty.

4 Flour Gluten Free Mix

1 cup Garfava flour - this is a mix of garbanzo beans (chickpeas) and fava beans
1 cup arrowroot starch
1 cup tapioca starch/flour
1/2 cup white rice flour
Combine all ingredients and store in an airtight container. If you won't use this in 3 months, refrigerate or freeze it to keep it fresh.
Use this in pastas, breads, nutty cookies and heavier pie crusts. If you are going to be taste testing your recipes, keep in mind that bean flours need to be cooked/baked to taste like regular flours. When raw, it will taste pretty nutty.

Awesome Summertime Salad and Vinaigrette

Here is a great summer salad recipe. Feel free to add or omit any ingredients you'd like. I make this and then refrigerate it for my lunches for several days so I don't have to think about what I'll have for lunch (or a quick dinner: just add cheese or grilled fish or chicken for a really filling meal). I just reach into the fridge and presto! I already have lunch. It's also great to have it ready-to-go so I don't fall victim to waist-ruining fatty foods - as we all do now and then.

Summertime Salad:
8 Cups Baby Spinach/1 Head Romaine (Cos) Lettuce, Rinsed and Patted Dry
1-14-oz Can Organic Chickpeas, Drained and Rinsed
1/2 English Cucumber, Sliced
4 Large Stuffer Mushrooms, sliced
2 Ribs Celery, Sliced
2 Medium Carrots, Peeled and Chopped into Coins
1/2 Sweet Onion, Chopped
1 Tomato, Chopped
1/2 Red/Orange/Yellow/Green Pepper, Chopped
Optional ingredients:
Crumbled Soy/Low Fat/Goat Cheese
Grilled Chicken/Fish/Firm Tofu or Canned Tuna, Drained
Toasted Seeds or Nuts
Chopped, Pitted Olives
Hard Boiled Eggs, Sliced
Homemade Croutons

Put all ingredients in a large bowl, toss and serve! Also great as a starter course to more calorie-intense foods as you'll fill up on the fiber and water-rich veggies and only eat what you should of the higher calorie main course

Great Vinaigrette:
1/4 Cup Brown Rice Vinegar
1/4 Cup Good Extra Virgin Olive Oil
1 tbsp EACH Fresh Chopped Basil, Parsley and Oregano (For Dried Herbs, add 1/2 this amount)
1/2 tsp EACH Onion Powder, Garlic Powder (not Salt)
Freshly Ground Black Pepper
Pinch of Sea Salt (Optional)

Combine all ingredients in a resealable container, shake well and serve over salads. Also good as a mild meat rub.

Enjoy!
Meghann

The Make-You-Melt Ginger Cookies

I found a recipe online for Giant Ginger Cookies from SimplyRecipes.com and knew I had to modify it to my tastes, allergies, and batch size preferences. The first batch was incredible! I can't wait to make them for my friends - this batch is going down pretty quickly between Brennan and I! Crispy on the outside and chewy on the inside, they are incredible - not to mention Gluten free, Dairy free, egg free, corn free, soy free and, um, oh yeah! vegan!! They'll make you melt.
Here it is:

Ginger Cookies
3/4 cups Extra Virgin Olive Oil
1 cup White Granulated Sugar
1 tbsp Ground Flax seed mixed with 3 tbsp hot water, whisked and left to thicken for 3 minutes
1/4 cup Unsulphured Molasses
2 1/4 Cups G.F. Flour Mix (see flour mix post)
2 tsp Ground Ginger
2 tsp (scant) Baking Soda
1 Rounded tsp Baking Powder
1/2 tsp Xanthan Gum
1 tsp Ground Cinnamon
1/2 tsp Ground Cloves
Dash of Salt
1/2 cup White Granulated Sugar for dusting

Preheat oven to 350C
In a large bowl mix olive oil and 1 cup of sugar, then add flax seed/water mixture and molasses and mix well.
Evenly sprinkle dry ingredients over top and then mix until combined.
Put 1/2 cup of white sugar in a bowl.
Form into balls about 1 1/2 inches in diameter and then roll in the sugar until well covered.
Place on an ungreased cookie sheet about 3 inches apart and bake for about 16 minutes, until puffy. Cool on the cookie sheet for about 5 minutes.
These make about 2 dozen nice, little mounded cookies good for any time of year.
Enjoy!

Gluten Free Allergy Information and New Recipe

Gluten Allergies - You Don't "Knead" the Stuff!

Gluten intolerance, also known as Celiac Disease is becoming more and more common. It is incurable, and the only treatment known is to avoid all sources of gluten. This includes wheat, rye, oats (some people can tolerate pure oats in small amounts), barley, spelt, kamut, durum, semolina, and other forms of wheat such as bulgar and couscous. Other hidden forms of gluten can be hydrolyzed proteins, modified starches, malts, and some alcohols. As with other food allergies, gluten intolerance can get worse with prolonged exposure, so strict avoidance to foods containing gluten is very important. Gluten can be found in trace amounts in many foods. Even if foods do not state that they have gluten, any foods stating they “may have some in contact with wheat/glutens” should be treated with caution, and avoided if possible.There are many alternatives to wheat and “traditional” flours for your baking: rice, corn, soy, tapioca, potato, arrowroot, sorghum – all are great gluten free alternatives that taste great in foods.Gluten free baking and cooking presents a real challenge both in taste and texture. The secret lies in the combination of various flours for best success. The recipes given here all give the combination of flours to use, but feel free to alter the combinations to your tastes and allergies. It is never a waste to try something new!There are more companies catering to gluten free eaters every day, and many of their products are very palatable. Still, I am convinced that there truly is no comparison to that of fresh, homemade goods, like anything else!

Gluten, Egg, and Dairy-Free Mayonnaise It's Vegan and Delicious!
It's a bit thinner than regular mayo, but it tastes great and is an awesome addition to salad dressings, sandwiches and much, much more!

½ tsp Sugar
1 Cup Water
½ tsp Salt
¼ Cup Light Flour Mix
¼ tsp Paprika, or To Taste
1 tbsp Ground Flax seed
3 tbsp Hot Water
½ tsp Ground Mustard
¾ Cup Extra Virgin Olive Oil
3 tbsp Vinegar
Whisk together the flax seed and hot water. Let sit for 3 minutes, or until thick, whisking occasionally.
In a small pot over medium heat, whisk flour and 1 cup water. Add the flax seed-water mixture, and simmer over medium heat, whisking constantly to keep the mayonnaise from separating. Cook for about 10 minutes, or until the mixture becomes thick and shiny, almost translucent.
Remove from the heat and add the spices and vinegar, again whisking constantly. Add the oil slowly while beating with a whisk or electric beater. Store in an airtight container in the fridge for up to a month.

Enjoy!
Meghann

AMAZING Cajun-Style Rice and Refried Bean Burritos!

My fiancee and I loooove spicy food. Not the 'burn your tongue until it's painful and you can't eat for three days' spicy, but moderately spicy. I found a recipe in a magazine for refried beans and cajun-style rice burritos, and had to try it - MY way! With the right substitutions, this is vegan, gluten free, egg free, corn free, soy free and dairy free, just use a dairy free substitute for cheese and sour cream. The results were delicious and this is what I did:

6 Gluten-free tortillas
Shredded Lettuce
1 Medium Tomato, diced
Grated low fat Cheese, or substitute
1 Cajun-Style Rice Recipe (below)
1 Refried Beans Recipe (below)
Salsa
Guagamole (optional)
Sour Cream or Substitute (optional)

Cajun-Style Rice
1 tbsp Extra Virgin Olive Oil
1 Cup Onion, Chopped
2 Cups Vegetable or Chicken Stock
1/2 to 1 Cup Red Pepper, chopped
1 tbsp Chili Powder
1/2 tsp Dried Thyme
1/2 tsp Paprika
1/4 tsp Chili Flakes
1 tbsp Dried Parsley
1 tbsp Dried Cilantro
3/4 Cup Brown Basmati Rice

Heat oil over medium heat in a medium pot. Add the onion and cook until tender, about 3 minutes. Add stock, red pepper and seasonings and bring to a boil. Add Rice and stir occasionally until water is absorbed, about 30 minutes.

Refried Beans
1 tbsp Olive Oil
1/2 Cup Onion, Chopped
3 Medium Cloves Garlic, Minced
1 tbsp Chili Powder
1 Can Black Beans, Drained and Rinsed
2/3 Cup Vegetable or Chicken Stock, plus more (possibly)
1 tbsp Dried Parsley
1 tbsp Dried Cilantro
Salt and Pepper to taste

Heat the oil over medium heat in a medium pot. Add onion and cook for about 3 minutes, until tender. Add garlic, chili powder, parsley and cilantro and cook for about 2 minutes. Add 1/4 cup of stock and beans and cook until heated through and starting to boil, usually 4 or 5 minutes. With a potato masher, coarsley mash the beans, adding more stock to get the desired consistency. Season with salt and pepper, if desired.

To your tortilla add a little of the cajun-style rice, a little of the refried beans, top with cheese, lettuce and tomatoes and your favourite salsa and guacamole, maybe even some sour cream and you are ready to go!
Enjoy!
Meghann

Great Marinated Chicken!

Even though this isn't a recipe made to be strictly gluten free, it is in fact gluten free, corn free, soy free, egg free, and can be dairy free if you use a dairy free yogurt or dairy free creamer. It is delicious, and you can even use it to marinate vegetables if chicken isn't your thing. I put this on skewers with veggies and then grill it - delicious!

Malai Murgh Tikka (Marinated Indian Chicken)

4 Boneless Chicken Breasts, Cubed
6 Tbsp Yogurt/Substitute

2 tsp Water
1 Tsp Ground Ginger

3 Cloves Garlic, Finely Minced
1/4 Cup Cilantro

Sea Salt to taste
3 Tbsp Olive Oil

Wooden skewers, soaked for minimum 1 hour

Blend all the marinade ingredients and whisk.
Marinate the chicken for 2 hours, or at least 20 minutes.

Skewer the chicken on wooden skewers, and grill for 20-25 minutes, basting with oil in between.
Note: If you do not want to grill, bake in a preheated 350° oven for 20-25minutes in the marinade.

Serve hot.

Enjoy!

Meghann