Category — Recipes

So have you been hearing about quinoa (keenwah) lately?  It seems to be getting a ton of recent media coverage as a terrific seed/grain even though it’s been around for thousands of years.

Quinoa is a gluten-free grain related to spinach and beets.  It boasts all 9 essential amino acids (a fabulous choice for vegetarians seeking a complete protein!).  It’s great for heart health and is packed with vitamins and minerals, namely magnesium which is especially critical if you suffer from high blood pressure or migraine headaches.

Check out this video on how2heroes.com and learn a terrific recipe for quinoa!

It’s Christmas time and for those of you who prepare for the holidays with food allergies in mind I have a fun recipe for you to try: Holiday Honey Cake.  This recipe comes to us from “My Kid’s Allergic to Everything” Dessert Cookbook.  This cake keeps for weeks and it toasts up great!

1 cup rye flour

1 cup spelt flour

1/2 teaspoon baking soda

2 teaspoons baking powder

1 teaspoon cinnamon

1/3 cup honey

1/2 cup sugar

3/4 cup water

1/3 cup softened butter OR mild-tasting oil

Preheat oven to 350.  Use one 5″-9″ loaf pan, ungreased and unfloured.

Mix rye and spelt flours with the baking soda, baking powder, and cinnamon; set aside.  In a microwave-safe dish or in a small saucepan, mix honey, sugar, and water; heat slowly until small bubbles begin to appear.  Remove from the microwave or stovetop; in the dish or saucepan add the butter or oil; beat until well mixed.  Pour this into the flour mixture and beat for 10 minutes.  Pour batter into loaf pan.

Bake for 40 minutes or until inserted toothpick comes out clean and the top of the cake has begun to crack.

For the best flavor, cool completely after baking, place in a plastic bag, and refrigerate for three days before serving.

Variation: You may use samll amounts of soy, barley, or millet flours in place of some of the rye and spelt flours for a silkier cake.  You can also make this a spice cake by reducing the cinnamon to 1/2 teaspoon and adding 1/8 teaspoon each of ginger, allspice, and cloves.

May your holidays be bright, healthy and safe.  Many blessings to you from “Rainbow On Your Plate” and Indigo Rabbit.

It could not be easier to roast the vegetables of autumn – and aside from anything that smells like cinnamon in the kitchen, I can’t think of any food more fall-like.  Take a look at this super easy approach to it at NaturallySavvy.com.

Many of you are familiar with the ever popular “The Sneaky Chef: Simple Strategies for Hiding Healthy Foods in Kids’ Favorite Meals“.  Here is a fantastic recipe from Missy Chase Lapine that your kids will love!

White Puree

2 cups cauliflower, cut into florets

2 small to medium zucchini, peeled and roughly chopped

1 tsp fresh lemon juice

3 to4 tablespoons water, if necessary

Steam cauliflower in a vegetable steamer over 2 inches of water, using a tightly covered pot, for about 10 to 12 minutes until very tender.  Alternatively, place cauliflower in a microwave-safe bowl, cover with water, and microwave on high for 8 to 10 minutes until very tender.

While waiting for the cauliflower to finish steaming, start to pulse the raw peeled zucchini with the lemon juice only (no water at this point).  Drain the cooked cauliflower.  Working in batches if necessary, add it to the pulsed zucchini in the bowl of the food processor with 2 tablespoons of water.  Puree on high until smooth.  Stop occasionally and push contents from the top to the bottom.  If necessary, add the rest of the water to make a smooth puree.

Double the recipe if you want to store even more, which can be done in the refrigerator for up to three days, or freeze 1/4-cup portions in sealed plastic bags or small plastic containers.

Add this mixture to mac n’ cheese, soup, stew, pasta sauces, dips (like hummus), tuna salad, even hamburgers!

We all have likes and dislikes.

I will candidly admit that some of my own “dislikes” have not necessarily been backed up by “research”.  Case in point – rice and beans.  I have always viewed myself as someone who cannot stand such a combination.  Had I ever tried it?  No.  Had I ever prepared it myself?  No.  I recognized I was behaving less than my age and decided to do something about it.

I tried my sister-in-law’s recipe for Rice and Beans (she gives credit to the newest edition of “Joy of Cooking”).  Now I LOVE rice and beans.  Who knew???  Truly an epiphany.  Now such a basic (and healthful – and easy – and ecomonical) dish is part of my world.  Thank you generous sister-in-law! 

I will share her genius with you.

Heat in a large saucepan:

2 Tbsp olive oil

Add:

1 cup chopped onion

2 cloves garlic, finely chopped

1 habanero pepper, seeded and chopped, or 1/4 tsp chili pepper flakes or powder to taste

Cook, stirring, until tender, 5-8 minutes, then stir in:

1 cup diced tomato

2 1/2 cups water

1 cup long grain rice

1 tsp salt

Bring to a boil, then stir in:

1 can black beans, rinsed

Cover and cook over medium-low heat until water has been absorbed into rice, about 20 minutes.  Remove from heat, allow to sit for 10 minutes, then enjoy!

Summer means lots of different things for people.  For many of us, it means fresh from the farm corn on the cob.  If you’re lucky enough to still be enjoying it, take a look at the Mother Nature Network for yummy ways to munch it up!

I love munching my way through a summer farmers’ market.  Take a look at this wonderful recipe for Cherry Borscht in the New York Times!  Who knew cherries could make such a grand soup?

I have just discovered a fantastic cookbook authored by two extraordinary women, Mary Harris and Wilma Nachsin.  It’s called “My Kid’s Allergic to Everything Dessert Cookbook”.  What a lucid title!  (Some used versions are available on Amazon now, revisions available Spring 2010).

In honor of the second of the series (due Fall 2010), “My Kid’s Allergic to Everything Main Meals and Side Dishes Cookbook”, I’d like to share a fantastic dessert recipe from book #1.

Mini-Chocolate Chip Cake

1/4 cup softened butter or softened margarine or mild-tasting oil

1/3 cup water or cow’s milk or soy milk or almond milk

1 teaspoon vanilla extract

1 cup light or dark brown sugar, packed

3 teaspoons baking powder

1 teaspoon Ener-G Egg Replacer powder

1 cup oat flour

1/2 cup barley flour

1/2 cup rice flour or soy flour

10 ounces mini-chocolate chips or mini-carob chips

Preheat oven to 375.  Grease one 8-inch cake pan.  Combine butter or margarine or oil, water or milk, and vanilla and mix well.  Add brown sugar, baking powder, and Ener-G Egg Replacer powder; mix well.  Add the flour 1/2 cup at a time, mixing well after each addition.  Add mini-chocolate or carob chips; mix well.  Pour into cake pan.

Bake for 30 minutes or until inserted toothpick comes out clean.  Cool, frost if desired, serve.

We want your feedback!  Is there an allergy-friendly recipe you’ve been searching for?  Or a favorite allergy-free recipe worth sharing?  Mary and Wilma are working on the next edition - YOUR comments, questions and feedback with have an impact!

I’m not sure I’ve ever met anyone who doesn’t love french fries.  It’s unfortunate that most preparations leave much to be desired in the nutrition department.

Make your own oven fries at home instead.  They’re fantastic!

Use either white or sweet potatoes – or both.  I like to leave the peels on as they’re full of nutrients. 

Preheat your oven to 400.  Slice the potatoes into desired shape and size.  Toss with a drizzle of olive oil to coat and season with salt and pepper.  It’s also fun to try other seasonings your family loves – play around with mesquite spices or peppery blends.

In order to keep fat content down, either spray a baking sheet with non-stick spray or line it with one of those fabulous Silpat baking mats, http://amazon.com/Silpat-2-Inch-Nonstick-Silicone-Baking/dp/b00008T960.  Spread the potatoes in a single layer on the baking sheet and bake until tender-crisp – about 1/2 hour.  Enjoy!

Okay, I couldn’t resist sharing another fascinating excerpt from “Chew On This” (Houghton Mifflin Books, 2006).

In a section discussing artificial flavorings, the authors list ingredients needed to concoct a typical at-home strawberry milk shake – “ice, cream, strawberries, sugar, and a touch of vanilla”. 

I get that.

They then print the ingredients found in a typical fast-food strawberry milk shake – “milkfat and nonfat milk, sugar, sweet whey, high fructose corn syrup, guar gum, mono- and diglycerides, cellulose gum, sodium phosphate, carageenan, citric acid, red food coloring #40, and artificial strawberry flavor”. 

Hmmmm.

The FDA permits the use of that phrase – “artificial strawberry flavor”.  This, however, is what that additive really contains – here goes:

“amyl acetate, amyl butyrate, amyl valerate, anethol, anisyl formate, benzyl acetate, benzyl isobutyrate, butyric acid, cinnamyl isobutyrate, cinnamyl valerate, cognac essential oil, diacetyl, diporpyl ketone, ethyl butyrate, ethyl cinnamate, ethyl heptanoate, ethyl heptylate, ethyl lactate, ethyl methylphenylglycidate, ethyl nitrate, ethyl propionate, ethyl valerate, heliotropin, hyroxyphrenyl-2-butanone (10% solution in alcohol), a-ionone, isobutyl anthranilate, isobutyl butyrate, lemon essential oil, maltol, 4-methylacetophenone, methyl anthranilate, methyl benzoate, methyl cinnamate, methyl heptine carbonate, methyl naphthyl ketone, methyl salicylate, mint essential oil, neroli essential oil, nerolin, neryl isobutyrate, orris butter, phenethyl alcohol, rose, rum ether, y-undecalactone, vanillin, and solvent.

Uhhhhhhhhhhhh?