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
Monday, June 16, 2008
Wednesday, June 4, 2008
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)
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
Monday, May 26, 2008
Egg and Corn Allergy Information
Here is some information on egg allergies and corn allergies. These allergic reactions can be quite sneaky - some people don't even get stomach or intestinal disturbances at all. Quite often, egg allergies are the cause of otherwise undiagnosed headaches or migranes, chronic sore throats, and other sympotms that can be easily overlooked as a food allergy. I hope this helps!
Egg Allergies: “Egg”-cellent Alternatives
Egg allergies can be hard to manage, especially when you want to enjoy baked goods.
There are many egg substitutes that can be used with great results, but for those with other food allergies, store-bought substitutes may contain additional allergens like corn.
A great homemade egg substitute may be made with ground flax seed. For one egg, combine 1 tablespoon of ground flaxseed with 3 tablespoons of hot water. Whisk and let sit for about 3 minutes, stirring occasionally, until thick. Use as you would the egg in your recipe. You can double this for two eggs, triple for three, etc., and you will be getting your omega fatty acids and fiber to boot! I recommend everyone try this even if you don’t have egg allergies, as it is tasty and healthy.
There are also commercial egg substitutes that can be used for omelettes. Check to make sure you can have all of the ingredients, and see which brands you like best.
Corn Allergies – Difficult to Go Against the “Grain”
Studies have shown that nearly 75% of the items in our grocery stores contain some kind of corn. For those of us with corn allergies, this can cause serious problems: even if processed items do not list corn as an ingredient, they may have come into contact with corn at some point in their manufacture. Even this small amount may make you sick.
There are many ways to avoid corn, and preparing your own foods is the best way. Instead of using corn flour or starch, you can use other flours and starches with excellent results. Try using garfava flour (a flour mix made of fava beans and garbanzo, or chickpeas) instead of corn flour, and tapioca or arrowroot starch instead of cornstarch.
Take care, happy eating!
Meghann
Egg Allergies: “Egg”-cellent Alternatives
Egg allergies can be hard to manage, especially when you want to enjoy baked goods.
There are many egg substitutes that can be used with great results, but for those with other food allergies, store-bought substitutes may contain additional allergens like corn.
A great homemade egg substitute may be made with ground flax seed. For one egg, combine 1 tablespoon of ground flaxseed with 3 tablespoons of hot water. Whisk and let sit for about 3 minutes, stirring occasionally, until thick. Use as you would the egg in your recipe. You can double this for two eggs, triple for three, etc., and you will be getting your omega fatty acids and fiber to boot! I recommend everyone try this even if you don’t have egg allergies, as it is tasty and healthy.
There are also commercial egg substitutes that can be used for omelettes. Check to make sure you can have all of the ingredients, and see which brands you like best.
Corn Allergies – Difficult to Go Against the “Grain”
Studies have shown that nearly 75% of the items in our grocery stores contain some kind of corn. For those of us with corn allergies, this can cause serious problems: even if processed items do not list corn as an ingredient, they may have come into contact with corn at some point in their manufacture. Even this small amount may make you sick.
There are many ways to avoid corn, and preparing your own foods is the best way. Instead of using corn flour or starch, you can use other flours and starches with excellent results. Try using garfava flour (a flour mix made of fava beans and garbanzo, or chickpeas) instead of corn flour, and tapioca or arrowroot starch instead of cornstarch.
Take care, happy eating!
Meghann
Saturday, May 24, 2008
Soy and Peanut Allergies, plus Split Pea Soup Recipe
Here's some info on peanut and soy allergies as well as an incredible split pea soup that is so incredibly easy and delicious, you'll wonder how those canned soups stay in business.
Soy Allergies – You’re Not Off Your “Nut”
With the recent increase in media attention extolling the virtues of soy, the number of people discovering they have soy allergies is increasing also. Soy allergies can range from mild digestive disturbances, to near anaphylactic reactions. If you have an allergy to soy, avoid it at all costs, as your allergies may get worse as you are exposed to it.
There are ways to avoid soy: don’t eat tamari or soy sauces, avoid hydrolyzed proteins, and stay away from soy beverages and flours.
Here are a few tips: you can use vegetable, chicken, or beef broth instead of soy sauces; use rice beverages instead of soy drinks; and use flours made from brown rice, or other beans (make sure you know you aren’t allergic to them also!) to get similar flavours and textures.
Peanut Allergies: No Nuts are Good Nuts
Peanut allergies are something that should never be taken lightly. Reactions can get more and more severe with increased exposure. Care must always be taken to read packaged food labels carefully, and ensure that all sources of flours and baking ingredients are nut free. Even if you have purchased the item before, you must always check the label, as companies may change ingredients without notice.
Some people with peanut allergies are able to have other nuts, but extreme caution must always be taken when trying new foods. Always have an epi-pen with you, and if possible, always have food allergy testing done to determine if you have additional allergies before experimenting with your health.
There are many brands that specialize in nut-free foods. Try them and see which you like best, or try some of our recipes and make great nut-free foods yourself!
Once you’ve had this soup, you’ll NEVER buy those cans again! This soup is quick, easy, and freezes well too! This is gluten free, egg free, corn free, soy free, dairy free, nut free, vegetarian and vegan. Tip - make sure you are able to eat split peas if you have a soy or peanut allergy, and make sure that your bouillon cubes are nut free also.
Split Pea Soup
7½ Cups Water
2 Vegetable/Beef Bouillon Cubes
3 Cloves Garlic, Finely Chopped
1-2 Carrots, Chopped
1 Large Onion, Chopped
½ tsp Freshly Ground Pepper
2 ½ Cups Dried Organic Yellow Split Peas
½ tsp Olive Oil
In a large pot over medium heat, heat the oil, and add the garlic, onions and carrots. Saute for 2 or 3 minutes.
Add the water and bouillon cubes, stir and bring to the boil.
Add the split peas and reduce heat to a low simmer.
Stirring occasionally, simmer for about an hour over low heat, or until it becomes thick and reaches your desired consistency.
Serve by itself for a lunch or with salad and a roll for a filling dinner.
Fast Method:
Pour water into a large pot over medium heat and add all the ingredients. Bring to a boil, then turn down to low heat and simmer for about an hour.
Stir every 10 minutes or so to keep the texture even.
I hope you enjoy this as much as I do - it's my fiance's favorite soup.
Meghann
Soy Allergies – You’re Not Off Your “Nut”
With the recent increase in media attention extolling the virtues of soy, the number of people discovering they have soy allergies is increasing also. Soy allergies can range from mild digestive disturbances, to near anaphylactic reactions. If you have an allergy to soy, avoid it at all costs, as your allergies may get worse as you are exposed to it.
There are ways to avoid soy: don’t eat tamari or soy sauces, avoid hydrolyzed proteins, and stay away from soy beverages and flours.
Here are a few tips: you can use vegetable, chicken, or beef broth instead of soy sauces; use rice beverages instead of soy drinks; and use flours made from brown rice, or other beans (make sure you know you aren’t allergic to them also!) to get similar flavours and textures.
Peanut Allergies: No Nuts are Good Nuts
Peanut allergies are something that should never be taken lightly. Reactions can get more and more severe with increased exposure. Care must always be taken to read packaged food labels carefully, and ensure that all sources of flours and baking ingredients are nut free. Even if you have purchased the item before, you must always check the label, as companies may change ingredients without notice.
Some people with peanut allergies are able to have other nuts, but extreme caution must always be taken when trying new foods. Always have an epi-pen with you, and if possible, always have food allergy testing done to determine if you have additional allergies before experimenting with your health.
There are many brands that specialize in nut-free foods. Try them and see which you like best, or try some of our recipes and make great nut-free foods yourself!
Once you’ve had this soup, you’ll NEVER buy those cans again! This soup is quick, easy, and freezes well too! This is gluten free, egg free, corn free, soy free, dairy free, nut free, vegetarian and vegan. Tip - make sure you are able to eat split peas if you have a soy or peanut allergy, and make sure that your bouillon cubes are nut free also.
Split Pea Soup
7½ Cups Water
2 Vegetable/Beef Bouillon Cubes
3 Cloves Garlic, Finely Chopped
1-2 Carrots, Chopped
1 Large Onion, Chopped
½ tsp Freshly Ground Pepper
2 ½ Cups Dried Organic Yellow Split Peas
½ tsp Olive Oil
In a large pot over medium heat, heat the oil, and add the garlic, onions and carrots. Saute for 2 or 3 minutes.
Add the water and bouillon cubes, stir and bring to the boil.
Add the split peas and reduce heat to a low simmer.
Stirring occasionally, simmer for about an hour over low heat, or until it becomes thick and reaches your desired consistency.
Serve by itself for a lunch or with salad and a roll for a filling dinner.
Fast Method:
Pour water into a large pot over medium heat and add all the ingredients. Bring to a boil, then turn down to low heat and simmer for about an hour.
Stir every 10 minutes or so to keep the texture even.
I hope you enjoy this as much as I do - it's my fiance's favorite soup.
Meghann
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