Zucchini, Tomato and Mushroom Saute

~The Incomparable Saute in All its Glory!~

The other night my fiance called and said he was going over to a friend's house for a 'night with the boys' which meant that I'd be alone for dinner. I really don't mind actually, because it means I can experiment without wrinkled noses or funny (actually hilarious) comments about how healthy food will be my undoing. You see, when I looked into my fridge, I saw that I had some wonderful cherry tomatoes just picked from my gardens, and two lovely small zucchini (which he is not a fan of, lol) that just begged to be eaten right then! I would have just sauteed the zucchini lightly in some olive oil, but I was hungry. Really hungry. So I grabbed a bunch of other healthy ingredients and had a blast! I t was delicious, and you can bet I'll make it again - with or without the comments from my peanut gallery :)
This is gluten free, dairy free (use a cheese substitute), corn free, soy free, egg free, vegan and vegetarian.

Meghann's Zucchini, Tomato and Mushroom Saute

1 tbsp Extra Virgin Olive Oil
2 Cloves Garlic, Crushed and finely diced
2 small Zucchini, sliced in 1/4 inch slices
6 Cherry Tomatoes, sliced
2 Medium Stuffer Mushrooms, sliced thinly
Sea Salt and Freshly Ground Black Pepper to taste
Grated Cheese (or Substitute) for Garnish

Heat the oil in a pan over medium heat, and add the garlic. Saute for 2 minutes and add the mushrooms and zucchini. Saute for another 5 minutes, or until the zucchini is starting to get soft. Add the cherry tomatoes and add some freshly ground black pepper, and sea salt, if desired, to taste. When zucchini is at desired tenderness, remove to a plate, top with grated cheese (or substitute) and enjoy!

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!

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

Awesome Gluten-Free Creamed Soup Recipe!

Here's a great way to enjoy creamed soups - even if you can't have milk or gluten!
My fiancee especially loves the mushroom soup version.

Best Darned Gluten Free Creamed Soup Base
(Adapted from Bette Hagman)

1 Cup Skim Milk Powder, or a gluten-free powdered corn-based baby formula
1-2 Chicken or Vegetable Bouillion Cubes, Crushed
½ tsp Freshly Ground Pepper
1 Cup White Rice Flour
2 tbsp Dried Minced Onions

Combine all ingredients and mix well. Store in an airtight container.
For 1 can of cream soup, blend 3-4 heaping tbsp of the mix with 1-1 ½ cups hot water/chicken stock. Cook over low-med heat until hot and thick.

For Cream of Chicken: use chicken stock instead of water, adding cooked
chicken if desired, cooking according to directions.
For Cream of Mushroom: use a can of mushroom pieces. Use the water from
the can and top up with hot water/chicken stock.
Add the pieces and cook according to directions.
For Creamy Broccoli: use chicken stock instead of water, and add cooked
broccoli, cooking soup according to directions.
For Creamy Tomato: add a small can of V-8 juice or crushed tomatoes,
making up the rest with chicken stock.
Try your own variations – you are only limited by your imagination!

This is great soup and you can make it as thick as you'd like. By using skim milk powder, you eliminate some of the fat, but still get the flavour. If you can't have milk, try experimenting with powdered soy "milk", or dry corn-based baby formulas to get the taste and texture you desire.
This is gluten free, egg free, has no added sugar, and depending on the milk substitute you use, can be vegetarian, vegan, dairy free, corn free and soy free.
Happy eating!

Meghann

Dairy Free, Sugar Free and AWESOME French Bread

Here are a few tips on eating dairy and sugar free, and a recipe to go with them!

Dairy Free: “Moo”-re Choices than Ever!

If you are cooking foods needing milk, usually you can substitute plain (unflavoured) soy, almond or rice beverages in the same amounts as the milk required to give you similar results. In addition, there are many rice and soy “creamers” available to give your dishes (and coffee!) the similar taste and texture of dairy cream. There are also soy and rice “yogurts” available, as well as soy and rice "cheeses" - just be careful and read the ingredients to ensure they don't contain hidden dairy in the form of casein. Try experimenting with these to see which you prefer.
When baking, use dairy-free margarine, vegetable shortening or even light olive oil instead of butter to give you the taste and texture you are looking for. Again, experiment to see what you like best. A note: if using olive oil instead of hard fats (shortening or margarine), you may need to reduce the amount of dry ingredients slightly to ensure everything sticks together. You will also need to monitor the baking time to ensure nothing is over cooked. The taste of goods baked with quality olive oil, however, is worth the extra effort - just be sure you always use the best quality extra virgin or light olive oil that you can afford.

Sugar-Free: Still as Sweet as Ever

Those with diabetes or sugar sensitivities need not fear – you can still have sweet treats, you simply need to use different sweeteners. Consult your doctor or registered dietitian to get the recommended daily amounts of sugar for your diet, and use items like Xylitol, Stevia, rice syrup, agave nectar, or other sweeteners in your cooking, baking and drinks. A warning: too much use of artificial sweeteners (aspartame, etc.) has been shown to have negative side effects, so always try to stick with natural sweeteners. Again, ask your doctor or registered dietitian for current recommendations tailored to your individual needs.

Gluten Free French Bread
(Modified from Bette Hagman)
No milk and low sugar are no problem in this delicious bread. I have served it without telling people it’s gluten and dairy free, and they all asked for the recipe! Makes 2 medium loaves.
This is delicious and gluten free, dairy free, egg free, corn free, soy free, vegetarian and vegan!

2 cups plus 2 Tbsp Bread Flour Mix
2 tsp Instant Yeast
3 tsp Xanthan Gum
1 tsp Vinegar
1 ½ tsp Sugar
1 tsp Salt
1 ½ Cups Warm Water
2 tbsp Ground Flax seed whisked in 6 tbsp HOT water

Preheat oven to 400°.
Spray 2 French bread pans (NOT the perforated ones, you want your pans to be solid or your dough may leak through!) with olive oil spray, or fold aluminum foil in half, and curve to make 2 long, thin bread molds the length of a cookie sheet. Spray foil with olive oil spray and then place both lengthwise on a cookie sheet.
In a large bowl, or the bowl of a heavy duty stand mixer (use the whisk attachment, not the dough attachment), combine flour, Xanthan gum, sugar, salt and yeast. Whisk to blend.
Add the flax seed/water mix, vinegar, yeast and water and beat at medium speed with a hand mixer or your stand mixer for 3 minutes, or whisk by hand for three minutes for a good workout!
Spoon dough into the molds, cover them, and let sit to rise in a warm environment for 15 minutes.
Bake for 1 hour. Turn oven down to 350°, and bake for an additional 15 minutes.
Eat it hot, you’ll have to tear it. It is great cool the next day, but the crust will get softer over time.
This is great sliced and used for garlic bread, or bruschetta, or diced and toasted for homemade croutons. It also makes great panini if you scoop out most of the inside.

Happy cooking!
Meghann