Heart of Cooking

Do you miss the breading you used to enjoy on your chicken before you went gluten-free?

Have you been avoiding recipes for gluten-free breaded dishes because you don’t think they will turn out?

I’ve had my shared of flops when trying out breading.  But I have also discovered some things that work great.

And once again, if you don’t try it, how will you ever know?

So if you haven’t yet tried gluten-free breading, or your experiments have been disasters so far, here are some tips.

What to use for the breading:
There are many kinds of gluten-free breading for you to start experimenting with.  Here are a few ideas.

• Brown rice crumbs:  You will be able to find these in your gluten-free section of your grocery or health food store.  Use them in place of wheat bread crumbs.  Add salt, pepper and herbs for extra flavor.
• Almond meal:  Use in place of bread crumbs. I personally love this choice.
• Other ground nuts such as pistachios, cashews, walnuts.  You can choose to grind or chop them coarsely or grind them into a fine meal.
• Cornflakes or gluten-free rice cereals:  grind these up into a fine meal and bread as usual.
• Stale rice bread, cornbread or other gluten-free breads.  You can also toast bread in the oven until it is dried out and golden brown.  Grind to a fine meal in the food processor and use a bread crumbs.
• Dehydrated potato flakes: Make sure to find a natural brand that is free of preservatives (like Barbara’s).
• For Chicken Parmigiana:  mix 1/2 cup grated Parmesan cheese with 1 cup bread crumbs and add 1 Tbsp fresh chopped herbs and salt to taste.

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Tuna Tahini Salad with Farmer's market herbs and strawberries

There is something so wonderful about going to the Farmer’s market and looking at all the beautiful, home-grown produce, herbs, plants and flowers for sale.  If you can’t have your own garden, I think this is the closest you can get to incredibly fresh and beautiful food.

A couple of weeks ago  when I went to the market, I spotted some fresh herbs, some of which I had never used before.  The man at the organic herb stand told me that the chive flowers, featured above in the salad, were all the rave with the local chefs. I tried it fresh in my salad and it was, oooooooooh, spicy!  (I ate the whole flower in one bite).  If you like onion flavor, this would be a great herb for you.  But I would recommend cutting them up a bit instead of devouring them whole like I did.  You can also saute these flowers and the chopped stems, and use them in vegetable or meat dishes.

I also decided to try the “Anise Hyssop” herb, just right of the salad in the picture above.  If you like licorice or anise flavor, this herb is for you.  It is quite strong but has a very lovely flavor and can be added to salads fresh or chopped up and used in fish, chicken or vegetable dishes.

I decided to put the anise hyssop in a dish I created with golden beets and fennel.  Now, these two vegetables may not be favorites of some people.  But again, if you like licorice or anise flavor, you will like this dish even if beets aren’t your favorite vegetable.

Golden Beets and Fennel with Anise Hyssop

Here is the recipe:

GOLDEN BEET and FENNEL SAUTE with ANISE-HYSSOP
Servings: 4
Time: 50-55 minutes

Ingredients:
1-2 Tbsp olive oil
3 medium-large golden beets
1 head of fennel
½ cup chopped fresh anise-hyssop herb
½-1 tsp salt, to taste

Steps:
1.    Scrub and trim the ends off the beets and remove any hairs.  You can peel them but don’t have too.  Cut them into small ½” cubes.

2.    In a large and heavy skillet with a lid or heavy Dutch oven, add the olive oil and heat to medium heat.  Add the beet cubes, cover and continue to heat at medium heat until the beets start to “sizzle.”  Stir occasionally.

3.    Reduce heat to just above low heat and continue to cover for another 10 –15 minutes, or until you can insert a fork into a beet but it is still firm.

4.    Cut the end off the fennel bulb.  Cut the stalks off of the bulb.  Cut the bulb lengthwise into fourths, and then slice so that you have smallish pieces.  Cut the stalks and fronds as well into small ½” slices.  Add the fennel to the beets after the 10-15 minutes on low heat.  Add the chopped herbs and stir.

5.    Cover and cook the beets and fennel together for another 20-30 minutes, or until they are soft.  Stir occasionally.

6.    Add additional olive oil or flax oil and salt to taste.

Enjoy!

Globe artichokes - photo by Sarah

I talked with Diane Eblin today from The Whole Gang.  We had a great little chat and had some laughs about the discoveries we make in the kitchen.  We both agreed it takes a little adventure to delve into cooking some unknown or unusual foods.  But I think we would agree that this is where we have fun and discover new and delicious foods to enjoy.

This week at The Whole Gang for the Friday Foodie Fix, the food is artichokes.  This is giving me a great opportunity to get back into blogging, which if you haven’ noticed, has fallen by the wayside during the past couple of months during our move and transition to Frederick. Thanks Diane for the inspiration!

I will start by saying that artichokes are one of my favorite vegetables for a few reasons.  I love the taste of them, especially the hearts.  I love them on pizza, in salads, in pasta, in dips and other wonderful dishes.

But another reason I enjoy them is they take a long time to savor.  You eat each leaf, one at a time, hopefully with a yummy Hollandaise sauce, or just mayo if you like it.  It isn’t a vegetable you can prepare or even enjoy in a haste.  It almost beckons you to sit down, rest and enjoy each morsel of its tastiness.  I am lucky enough to have memories of enjoying artichokes at home with my family.  Other people I talk to, including Diane, didn’t have the experience as a child of learning how to cook this delicious vegetable or to enjoy one fresh.

But even if you’ve never tried cooking an artichoke, I will tell you right now, it is very easy!!!  Of course there are more complicated ways of cooking them, but if you’ve never done this before, just try steaming them.  Please see the recipe below for more instructions, plus a dairy-free Hollandaise sauce.

And lastly, an artichoke has a HEART and it also has the word ART in it - two of my favorite things!

Following is a poem I wrote over ten years ago, so you can see I’ve been thinking about artichokes for sometime now!

Eating an Artichoke

First, you gotta steam it so that you can even eat it;
This takes a while and you gotta be patient.

Once it’s tender, you can peel away the leaves, and eat them.
This is very nice and very different from eating any other kind of vegetable.
You peel and peel and savor and enjoy.

Then, you get to the white fuzz that you have to dig out.
Sometimes this can be a pain.
It can also be messy.
And you usually have to use a spoon or something.

But, once all that fuzz is cleared away, Wow, you can eat the Heart!
And the Heart, in my opinion, is the best part.

But you can’t eat the Heart until you peel and dig and eat away everything else.
But, this makes the Heart of the artichoke all the more wonderful,
And I think you savor it more that way.

Spring 1997

Artichokes with Herbed Hollandaise Sauce
Servings: 4    Prep and cook time: 30-45 min.

Ingredients:
4 artichokes (smaller ones cook faster)

Equipment needed:
Very large pot with a lid and a steamer basket at the bottom.

Hollandaise sauce:
4 Tbsp butter, butter substitute or olive oil

¼ cup coconut milk

4 Tbsp soy-free or regular mayo

2 tsp lemon juice or balsamic vinegar

¼ -1/2 tsp salt

2 Tbsp minced herbs such as parsley or basil (optional)

Steps:

1. Wash and cut the end of the stems off of the artichokes. You can cut the ends of the leaves off or leave them as is. Steam artichokes in a very large soup pot, 20 minutes for miniature and up to 45 minutes for very large ones.  Test the stem with a fork for tenderness.  Remove from pot.

2. Meanwhile, make the Hollandaise sauce by melting the butter or adding the oil to a small saucepan. Melt it on low heat and then add the coconut milk. Stir until mixed well. Then add the mayo and blend into the coconut-butter mixture. You can use a whisk to do this. Add the salt, lemon juice and minced herbs. Enjoy with the artichokes.

Nutritional info: Per Serving: 301 Calories; 27g Fat (74.3% calories from fat); 5g Protein; 16g Carbohydrate; 8g Dietary Fiber; 36mg Cholesterol; 585mg Sodium.

I’d love to hear about your adventures in cooking your artichokes, whether this is a new adventure for you or a favorite pasttime!

Risotto with Artichokes and Leeks

Coming home late from work, Beth walks into her home with a toddler in tow, and remembers with a flash
that she had her personal chef come and cook meals for her family today.  A sigh of relief and a feeling of excitement fill her body as she looks forward to trying the delicious meals awaiting her in the refrigerator.

Her husband comes home just as she is heating up some of the meals for them to enjoy for dinner.  Everything looked so good, it was hard to decide what to try first.  Without having to cook anything, they settle down to the table and enjoy their meal together with their daughter.

This is the kind of experience that I give people when I cook for them as a personal chef.  I started my business, Sarah’s HeART of Cooking Personal Chef Services in 2006 and quickly started cooking full time.  However, I also became pregnant in March of 2007, slowing me down quite a bit, to say the least.

Last year I continued cooking for a few of my clients but I didn’t go back full time like before my pregnancy.  I also started my online service, the Nourishing Foods Menu Planner, so that I could start to serve people from home and on a wider scale.

My family and I have been living in Berkeley Springs, WV, but as of the end of this March, we will be moving to Frederick, Maryland.  My husband is from the Baltimore area so one reason why we are moving is to be closer to his family. Once we move, I will once again cook for my clients on a regular basis.  I am also accepting new clients so if you are looking for someone to do all the work and you live in or near Frederick, give me a  buzz.

One of my clients from Arlington, Virginia told me that I was the only personal chef she could find in the area that was willing to work with her limited diet instead of a fixed menu.  Because of a health condition, she had a long list of foods that she couldn’t eat.  When we started working together I used her “good” list and created a menu that worked for her body as well as her taste buds.

Indian Style Eggs

Another client who I cooked for last year who suffers from congestive heart failure said that the first personal chef he approached wasn’t willing to “sacrifice taste” by making salt-free food to cater to his low-sodium diet.  I created a menu for him with low-sodium foods and made meals that were still very tasty.

I also have many clients who simply want to eat healthy and nutritious meals.  They don’t have time to plan, shop and cook their meals because of a work schedule and enjoy having this done for them in the safety of their own home.

For me I love being able to give people the gift of healthy, organic, home-cooked meals free of preservatives and chemicals.  Many people simply don’t have the time or desire to cook and end up eating restaurant food or frozen meals.  Unfortunately, this diet can affect one’s health.  I offer a great alternative - home-cooked meals without having to do any of the work.  My clients love it!

Underlying my services is a deep belief that the quality of the food we consume is an intrinsic part of our well-being.  Food affects us on more levels than just the physical - it nourishes our hearts, minds and our spirits!  Furthermore, it offers us deep healing qualities that one can find only by eating certain foods.  To me, it is very amazing to think of the bounty that the earth gives us every day in order to nourish and heal our bodies.  This philosophy coupled with my wide knowledge of cooking for limited diets makes my service unique.

But what if it doesn’t turn out?

I am usually a very experimental cook, but I do find myself stalling sometimes; stalling to try something new in cooking or baking.  The reason is simple; it’s entering into the territory of the “unknown” and that little question, hiding in the background, seems to take precedence over my best intentions sometimes.

The little question?  “But what if it doesn’t turn out?”  For some reason this stops me, and many others, from trying something new and dabbling in a little creativity.  Our minds simply don’t want to deal with the risk that something terrible might happen if we actually get up the nerve to try coconut flour or egg-free baking.

And if we really think about it, the worst that can happen is that something doesn’t turn out and we are left with a pile of tasteless crumbs.  Or maybe they are tasty crumbs that need to be eaten with a spoon.  Either way, if we actually face this question straight on, we see that it is just a small part of ourselves that is a little afraid of something new.  And that’s okay, because we all have a comfort zone that is, well, comfortable.

But what happens when life hands us a different set of cards and we find ourselves with less ingredients to work with because of an allergy or condition that limits a food group from our diet?

I have always loved eggs.  They are great protein and fill my tummy up very well if I have them for breakfast.  I even gave egg yolks to my son starting at 6 months old because they “supply cholesterol needed for mental development as well as important sulphur-containing amino acids.”  I used all organic eggs from pasture-raised chickens, which are rich in omega-3 amino acids.  These fatty acids are essential for the development of the brain and are also found in mother’s milk.  I learned this from Nourishing Traditions by Sally Fallon (pg.600).  Egg whites however, should be avoided in a baby’s diet until at least one year of age because they can cause an allergic reaction if introduced too early.

However, though not officially tested yet, Elijah breaks out around his mouth now, even after eating just an egg yolk, even worse if he has egg whites.  So, while I have always been hesitant to use egg replacements, simply because I haven’t had a problem with eggs and because it is easier just to throw in an egg, I have started using some of the many concoctions that are great for replacing eggs in my baking.

And the foods I am creating egg-free are still turning out great!  In this week’s menu planner, I included a recipe I adapted from an Arrowhead Mills package of amaranth for Amaranth Date Pecan Bread.  The original recipe had wheat flour and eggs and butter in it (I used butter but you can easily use grapeseed, safflower or coconut oil) and I converted it to be egg, wheat, gluten and grain free.

At this point, it was almost a fun challenge to see if I could make it grain-free and still taste good.  So I made up a quinoa blend with tapioca flour and potato starch.  The result was surprising!  Chewy, a little crunchy, and sweetened with dates and honey, it was a real treat.  It was very yummy and even Elijah agreed.  It ended up being great as a snack, breakfast, or slightly sweet treat.

So next time you notice a part of yourself stalling in someway to try something new in cooking or baking, take a step back and just notice the question or thought that might be getting in the way.  Then tell it to take a break and have some tea and you’ll get back to it when you’re done with your little experiment.  (Or not!)  Even if something does turn out to be a flop, you will always learn something from it.  And the best medicine I’ve found for being disappointed with an experiment?  Laughing!

Amaranth Date Pecan Bread (Grain-free)

Servings:  4

Prep and cook time:  1 hour and 25 minutes

Ingredients:
1 cup chopped dates
½ cup amaranth, whole
1 cup boiling water
2 eggs or egg substitute*
½ cup honey, agave or maple syrup
¼ cup butter or safflower oil
1 tsp vanilla
2 cups Quinoa blend**
2 tsp baking powder
1 cup chopped pecans

* I used 2 Tbsp flaxmeal in 6 Tbsp boiling water.  Let sit for 10 minutes or until thick
** Grain-free mix - 2 cups quinoa flour2/3 cup potato starch1/3 cup tapioca flour

A reminder about egg replacements:
Use for 1 egg:

• 3 Tbsp unsweetened applesauce (or another fruit puree) + 1 tsp baking powder
• 1 Tbsp flax seed meal + 3 Tbsp hot water.  Let stand, stirring occasionally, about 10 minutes or until thick.  Use without straining.
• Egg Replacer, according to directions.

Steps:
1.  Preheat oven to 350 F.  Soak dates and amaranth in boiling water for 15 minutes.  Beat eggs (or use substitute), add honey and butter (or oil).  Stir in remaining ingredients, except for the nuts, mixing well.
2.  Pour into oiled loaf pan and spread chopped nuts over top.  Bake for 50 minutes – 1 hour, or until tester comes out clean.

Substitutions: Whole amaranth: amaranth, qunioa or millet flour.  Quinoa blend: other GF blend, spelt, barley or wheat flour.  Pecans: leave out if allergic to nuts or use sunflower or sesame seeds.
Recipe inspiration: Adapted from recipe on Arrowhead Mills package of amaranth

Farmer in a buckwheat field

Yes, it’s the middle of winter, so I feel somewhat strange writing about “the bountiful harvest.”   It feels more appropriate to be writing about such things towards the end of summer when there is truly a bountiful harvest of fruits and vegetables.

But maybe that is why I’m writing about it now.  A little reminder of what exists, grows and blooms on this place we call home, the earth.  Even now, the seeds that will soon sprout into plants are simply taking a rest.  We don’t see them so it is easier to forget that they are there.

Then when spring comes, it is always a miracle to watch the earth slowly turn green and the plants start to blossom.  This is of course less noticeable in places that are more temperate, but this process this occurs.

What inspired this little post is my continued work on my cookbook (name still to be determined) where I am writing all about the ways one can substitute while cooking when following a diet limited to any of the following:  wheat, gluten, dairy, soy, sugar, egg, nightshade veggies, grains, corn, meat, seafood, yeast and so on.  I recently wrote about the different ingredients one could use if following a grain-free diet.  If you haven’t heard this term before, it may at first appear very limiting.

It is actually quite opposite.  People on a grain-free diet can still eat a rich diet of carbohydrates found in foods such as quinoa, amaranth, buckwheat, tapioca, potato, as well as high-protein flours made from beans and nuts.  Quinoa, amaranth and buckwheat are technically seeds, and therefore can be eaten by a person on a grain-free diet.  These “grains” can be ground into flours, or cooked as is, to create bread and other nutritious dishes.  Almond, coconut and hazelnut flours can also be used to create baked goods that are just as good as those made with wheat.

For anyone on a limited diet, it can at first appear that there is nothing you can eat to replace what you used to eat on a regular basis. But when one is willing to venture into what I’d like to call the “bountiful harvest” of the earth, there are many foods that can be used to substitute and create new and wonderful dishes.

Furthermore, it seems to me that most people stick to just a handful of foods that they eat on a regular basis.  Take one of these out due to food allergies or another condition and a person may become lost as to what to prepare.  I think this is mostly due to the fact that the alternative grains, seeds, fruits and vegetables are not used in most of today’s processed foods.  Unfortunately, wheat, soy, dairy and corn are used almost exclusively over many other alternatives.

But this is where we have to use a bit of our creativity and a little investigation to discover some new foods and ways to create new and delicious dishes.  And you might be surprised, that the more you look, the more you will find!  The following recipe is an excellent example of how one can create a wonderful dish that is free of common allergens.  Enjoy!

Buckwheat or Quinoa Crepes
(Dairy, wheat, gluten, grain, egg, sugar, corn and soy free)

Recipe from www.grainfreeliving.com

Dry ingredients:
1 cup buckwheat or quinoa flour, or combination of the two
1/3 cup pure Potato Starch
1/2 tsp cream of tartar
1 tsp baking soda
pinch salt

Wet ingredients:
1 Tbsp olive oil
1/2 tsp apple cider vinegar
Enough filtered water to make mixture a runny cream consistency. (I used about 1 ½ cups)
1 egg (optional - they taste great without it).

Steps:

1. Combine dry ingredients well.   Add water and mix well.  Add Oil and vinegar last.   Let sit for as long as possible - overnight will produce the best flavor, but it is OK to use right away.
2. Pour into non-stick fry pan as you would a crepe - and cook until brown.  (the second side does not brown in the same way as the first)
3. Fill with avocado and salad with a drizzle of vinaigrette and seasonings of choice.  You can also add some slices of cooked meat or any other filling of choice - really yummy!!!  We love them as just pancakes - add butter, maple syrup, coconut butter, almond butter, jams, etc and enjoy!

Risotto with Artichokes and Leeks

This week’s menu:

• Hearty Fish Chowder and Carrot Raisin Salad
• Seven-Vegetable Pasta with Tarragon Glaze and Chicken and Sweet Pea Soup
• Greek Style Turkey Patties with Lemon Tahini Dressing and Green Salad with Tomatoes and Cucumber
• Lentils with Sweet Potatoes and Spinach and Wild Mushroom and Walnut Rice
• Risotto with Artichokes and Leeks with Chicken and Broccoli Cauliflower Bisque

Vegetarian Menu options:

• Hearty Quinoa and Veggie Chowder and Carrot Raisin Salad
• Seven-Vegetable Pasta with Tarragon Glaze and Almonds and Sweet Pea Soup
• Falafel Patties with Lemon Tahini Dressing and Green Salad with Tomatoes and Cucumber
• Lentils with Sweet Potatoes and Spinach and Wild Mushroom and Walnut Rice
• Risotto with Artichokes and Leeks with White Beans and Broccoli Cauliflower Bisque

Seven-Vegetable Pasta with Tarragon Glaze

This week’s menu planner is full of savory and delicious dishes, that are easy to make and should take no more than 30 minutes to prepare.  They are also very versatile - you can add chicken or fish or even beans or lentils to the dishes to fit your needs.

The Hearty Fish Stew is especially delicious - and I gave some to my son as well and he loved it.  The little bit of rice flour and almond milk makes it creamy and the nutmeg adds a savory flavor.  Enjoy!

Hearty Fish Chowder- mama and baby bowls

Hearty Fish Chowder

Ingredients:

1 tablespoon olive oil

1 small yellow onion, diced

2 cloves garlic, minced

1 teaspoon salt

2 tablespoons brown rice flour

3 cups vegetable stock

1/2 cup chopped carrots

1/2 cup chopped celery

1 cup diced potatoes

1/2 cup green peas

1/2 teaspoon black pepper

1/2 teaspoon nutmeg

1 pound salmon fillet

1 cup almond milk

1 tablespoon balsamic vinegar

2 tablespoons chopped parsley

Steps:

1.  Heat olive oil in a large soup pot to medium-high heat and sauté the onion until it is soft and translucent.  Add the garlic, salt and flour and cook for 2-3 minutes.

2.  Slowly stir in vegetable or chicken stock, carrots, celery, potato, peas, black pepper and nutmeg and cooked, covered, for 5 minutes.

3.  While the vegetables are cooking, wash the fish and cut into 1-inch cubes.  Add to the vegetable mixture and simmer, covered, until the vegetables are tender and the fish is flaky.  Stir in almond milk, balsamic vinegar and parsley.  Heat through and serve.

Vegetarian option: Instead of adding fish, add 1 cup of quinoa to the soup when you add the vegetables.  Bring to a boil, the reduce heat to a simmer and cook for 15 minutes.  Add the almond milk, vinegar and parsley at the end.

Substitutions: Salmon: mahi mahi, haddock, flounder, swordfish, etc.  Almond milk: GF rice milk, coconut milk or other non-dairy milk.  Vegetables: parsnips, blue potatoes, sweet potatoes, zucchini, etc.

Nutritional info: Per Serving: 342 Calories; 10g Fat (25.1% calories from fat); 29g Protein; 37g Carbohydrate; 6g Dietary Fiber; 72mg Cholesterol; 1915mg Sodium.

Recipe source or inspiration: Meals that Heal by Lisa Turner

Hearty Fish Stew with Elijah -"I want some!"

In my article, “Making a Beautiful Meal,” I talk about how the different color combinations of foods can greatly enhance and beautify a meal, making it more attractive and appealing. In this HeARTful Idea, I wanted to expand upon this concept to give you more ideas and inspiration while you’re cooking.

But first, a little color lesson. If you have taken any kind of art class, chances are you have seen a color wheel.  It is basically a circle with each color of the rainbow.  However, the colors are placed so that opposite to each color is its complementary color.  Below is a quick drawing of a color wheel I made.

A color wheel can be very helpful when you are first learning how complementary colors work.  As you can see, orange and blue, green and red, and yellow and purple are all directly across from each other. These colors have the most contrast between them, making the colors stand out.  You can use them to create more dramatic presentations in cooking and in art.

Let’s make this more practical and think of some situations where you might see these complementary colors at work within the art of cooking. As you read each example, take a moment to imagine what the colors of the foods would look like together.

Red and Green: I can think of many different circumstances where red and green create beautiful meals.  There are so many because there are so many green as well as red foods.  Here are a few examples I can think of off the top of my head:

• Green salad with tomatoes, radishes, red bell peppers, strawberries, pomegranates
• In the Indian Eggs dish in this week’s menu planner, the red tomatoes and cilantro are another example.
• Red beans or red rice with green vegetables and herbs
• Radicchio and avocado
• Beets and greens

Yellow and Purple: This is a little harder because there aren’t quite as many purple foods but there is still a lot to choose from.

Yellow and purple peppers
Yellow summer squash and purple cabbage
Yellow nasturtiums (edible flowers) and purple greens

Orange and Blue: Again, blue is hard to come by in the food kingdom, but you can also think in terms of black foods, such as black beans and black rice.

• Blueberries or blackberries and oranges in a fruit salad
• Black beans and sweet potatoes
• Blue corn and butternut squash

As you can see, when you combine colors of foods together that are complementary, it creates a meal that is beautiful to look at and appealing to eat. This week, when you are cooking, begin to notice the different colors of foods and how they complement each other.  Notice how a meal can be changed dramatically simply by adding a sprinkling of cilantro or by choosing summer squash over red peppers.

Indian Style Eggs

It’s been quite a while since I last posted a menu planner; the holidays were very busy and my husband and I were both sick twice and our son once.  I also had a few occasions of being “glutened” either because of cross-contamination, not being careful enough in a restaurant or not reading ingredients lists close enough.

I also recently learned that Rice Dream is not gluten-free, something I just assumed.  I wasn’t drinking it very often but after running across a few posts about how it has a “small trace” of barley in it, I realized that it was most likely the culprit in a few unexplained reactions I had last year.

In the background of all of this, Elijah has been teething on his first molers for what seems like months, and so hasn’t been sleeping all that great.  And of course, that means that I don’t sleep well!

So, here I am.  January 20th and “almost” feeling normal again.  With the holidays over and being excruciatingly anal about what goes into my mouth, I again feel like posting this week’s menu planner!  One thing I am very excited about is my new camera.  It takes beautiful pictures and has an amazing battery life.

Without further ado, here is this week’s menu planner.  It will be available as the Free Menu Planner Trial staring on Thursday.

• Cashew Avocado Wraps and Curried Yam Soup
• Simon and Garfunkel Black Bean Soup and Sunny Sprouted Avocado Salad
• Roasted Veggie and Chicken Burritos w/ Green Chili Sauce and Cilantro-Lime Rice
• Indian Style Eggs and Teff Nut Muffins
• Asian Style Stuffed Red Peppers or Zucchinis and Beets and Field Greens with Walnuts

Read the rest of this entry »

As a person with food allergies, sensitivities, or someone just wanting to learn to cook, you may be looking for some simple ways to make your food taste good. Eating out usually isn’t an option for someone on a restricted diet so it is a daily task to find ways to spice up the life of your food!  If you are very restricted in your diet, it can feel like you are using the same herbs to make your meal taste good.  This can get old after a while and it is helpful to have a fresh look at some other herbs or new ways you can possibly make your food tastier.

Here is a list of ingredients I use on a regular basis in cooking to make food more delicious. I also use many of these in combination with each other.  This creates a whole new taste and you might be surprised how different combinations can make or break a meal.  The best thing is to experiment with different quantities and combinations of some of these ingredients.

There will most likely be something that doesn’t agree with you on the list.  Focus instead on using the other ingredients and see what you can come up with to add some spice to your food.  I am sure there are other ingredients one can use in allergy-free cooking.

• Salt and pepper:  sea salt is best
• Fresh and dried herbs and spices: The list is too long to print here.  Browse your bulk herb or bottled herb section at your grocery store to see if you can find something new and interesting that may add some new life to your food!
• Curry paste: comes in yellow and red, possibly others
• Fresh ginger root: fresh is best or if buying a jar of grated ginger, check the ingredients for high fructose corn syrup or other ingredients you may be sensitive to
• Onions and garlic: can be raw, sautéed, steamed, caramelized, roasted, minced, diced, sliced, etc.
• Diced celery and celery seed: cooked or raw
• Lemons, limes and oranges: also the zest of one or more of these adds great flavor
• Coconut milk: buy whole, unsweetened and organic if possible
• Tamari and Miso: if you can eat soy, these add great flavor.  Tamari is wheat-free soy sauce.
• Honey, agave, maple syrup
• Vinegars: apple cider vinegar is the best.  Some vinegar has sugar added to them; use with care.
• Mustards and ketchups: most ketchup has sugar added to it but it is possible to find it without or make your own
• Nuts and seeds: whole, ground, chopped or as butters
• Olive oil, butter, coconut oil
• Chili peppers and green chilies
• Seaweeds: adds flavor and nutrients to food; great substitute for salt
• Nutritional yeast: full of B vitamins, this adds a cheesy flavor to foods
• Sesame oil: can be regular, toasted or some have added spices
• Tomato sauce: great for pizzas, spaghetti but also great for other dishes with a tomato base.  I try to find brands that are sugar-free.

Do you have more ideas on how you spice up your allergen-free food?  I would love to hear your ideas!  Please post a comment!