Tag Archives: gluten free

Asparagus Potato Soup

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I was hungry for lunch the other day, and no food in the house. I threw together what I had left in the fridge and voila, a delicious healthy soup! It is gluten free and can be altered to be dairy free (use oil instead of butter).

Ingredients:

1 bunch of asparagus

1 white potato

3 scallions

3 tbs butter

1 clove of garlic

3 cups of chicken broth

Directions:

Melt the butter in a big pot on the stove. Peel and cut the potato into small bite size pieces and add to the pot. Cut the scallions and add them to the pot. Peel and mince the garlic and add it to the pot. Let those ingredients sizzle for 10 minutes. Wash asparagus and break off ends. Then chop the stalks into bite sized pieces. Add the asparagus and the chicken broth to the pot. Bring to a boil and let simmer for 30 minutes. Blend the soup (you might have to blend one scoop at a time if your blender is small like mine).

Enjoy!

Lemon Raspberry Muffins

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I have been gluten free for over two years and hadn’t, until now, gotten into almond flour. I spent all Saturday morning experimenting with almond flour, eggs and different combinations of flavors. These yummy muffins are the result of that Saturday morning. They are DELICIOUS. My kids took to them as well. All I heard while the crumbs were falling from their mouths was, “Mommy, these are so good!” They ate so many I had to make another batch for myself.

Ingredients:

1.5 cups of almond flour

1 tsp of baking soda

1 tsp of baking powder

1/4 tsp of salt

1 tsp vanilla

1/4 cup of 100% maple syrup

1/4 cup fresh squeezed lemon juice

3 eggs

3 tablespoons of melted butter (you could use melted coconut oil instead)

raspberries

Directions:

Preheat oven to 350. Mix all the ingredients (except raspberries) together. Scoop into muffin cups. (makes about 11 muffins) Add a raspberry or two to each muffin top. Bake for 20 minutes. Take them out of the oven and let them cool.

Enjoy!

Grain-free Cookies

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Baked goods are a double whammy, as they contain processed starch AND sugar, two major health offenders. Even gluten free cookies, while free of processed wheat, still have processed rice flour and other starches which contain no nutrition and just break down into sugar in our bodies. If we take the starch out of the cookie…we can take away at least one offender.

These cookies are nut butter based, so they have a nice amount of protein, fiber, vitamins and minerals. And they are moist and delicious!

Recipe:
preheat oven to 350 degrees

1/2 cup almond butter
1/2 cup cashew butter
1 teaspoon baking soda
1/3 cup brown sugar
1/4 teaspoon vanilla
1 egg
1/2 cup chocolate chips*

*any chips can be used: dark or milk chocolate, peanut butter chips, butterscotch chips, or white chocolate chips

mix all ingredients (except chips) into a bowl
after well mixed, add chips
grease a cookie pan
spoon little balls of dough onto pan
bake at 350 for 8-10 minutes

Enjoy!

Gluten Free Breakfast Ideas

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Homemade rye bread

 

Whenever I educate someone on going gluten free, I inevitably hear: “but what will I eat for breakfast??!!” Well I am here to tell you that breakfast doesn’t HAVE to be toast, muffins or pancakes. Here is a list of ideas

  • Fruit
  • Cream of Buckwheat
    • This hot cereal is delicious, especially with a splash of 100% maple syrup and fruit.
  • Granola (Udi’s)
    • Can be mixed with yogurt and fruit, or eaten in a bowl with cashew milk.
  • Precooked bacon (or chicken bacon)
    • Have a bacon, lettuce, tomato + avocado roll up with the lettuce as the bread.
  • Sausage
  • Eggs
    • endless possibilities here
  • Lox with a big slice of tomato as the ‘bagel’. Get creative with toppings (cream cheese, onions, capers)
  • Chia pudding
    • ½ cup chia seeds, 1 ½ cups coconut milk, ½ cup organic vanilla almond milk, 1 tablespoon 100% maple syrup. Mix and let sit
    • add fruit
  • Smoothies
  • Potatoes
    • Cut up and sauté with onions, sausage, other veggies
  • and if you absolutely need your ‘bread’ there are gluten free versions of bread-like breakfast foods:
    • Google: “gluten free breakfast” “gluten free muffins” “paleo breakfast” and you’ll get a million recipes and ideas

 

 

The Best Smoothie

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Rishkoff Smoothie 3

Every single ingredient in this smoothie is a superfood. This smoothie is gluten-free, dairy-free, low in FODMAPs, and contains gut-healing ingredients. And with ingredients like strawberries, bananas and pineapple juice, and coconut oil, it is delicious and nutritious (for anyone). I developed this recipe for me, as a way to heal and seal my gut after all my struggles. It’s a rare and useful drink to fill my gut with everything it needs (and nothing it doesn’t!).

Pineapples contain bromelain, an anti-inflammatory compound. Coconut oil is easy to digest and it’s fatty acid structure causes it to be utilized for energy and not stored in our fat cells. But the heavy hitters in this smoothie are the L-glutamine and gelatin. Both of which can help repair leaky gut.

Recipe:

3-4 strawberries, cut up
2/3 of a whole banana, sliced up
organic fresh pressed pineapple juice
1 tb of coconut oil
1 teaspoon of gelatin (Knox brand)
1 teaspoon of L-glutamine powder (pharmaceutical grade)

Directions:

Put the cut up pieces of fruit in the blender.

Add pineapple juice just enough to cover the empty spaces between the fruit.

Put the coconut oil in a microwave safe bowl and heat it for 30 seconds to turn it liquid. Then add it to the blender.

Add the gelatin and L-glutamine

Blend and enjoy!!!

If you want a full meal-add a little of your favorite protein powder too!

PS: While the sugars in this smoothie are ALL natural (no added sugar), it is not a low carb drink and may be too high in sugar for some people.

(My recipe also appeared on Further Food Photos courtesy of Further Food as well! Rishkoff Smoothie 2)

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This salmon dish is my creation, but I hardly can take too much credit as it is so simple. This is such an easy recipe that only takes a few minutes to prepare as slicing the scallions is the only laborious task. I love this recipe at the end of a long day. Without a lot of work and time, I have a tasty and gourmet dinner. My husband is thrilled and eats it down, every last drop (yes he even drinks the sauce!). And I get my belly friendly dinner.

How is it belly friendly?

  • Omega 3 fatty acids. Salmon is high in them and they are anti-inflammatory and therefore ease the inflamed intestines
  • Ginger is also anti-inflammatory as strengthens the muscle movements of the GI tract
  • By only using the green parts of the scallions, this recipe can remain low in FODMAPs and therefore suitable for those with IBS or SIBO.
  • Gluten free soy sauce, so this is gluten free and good for those with gluten intolerance and Celiac

  • Prep Time: 5 minutes
  • Cook Time: 15-20 minutes
  • Servings: 2

Ingredients

1 pound salmon (halved)

2-3 scallions (green parts only, chopped)

2 heaping tablespoons ginger (grated)

⅕ cup soy sauce (opt for a low-sodium and gluten-free version)

1 tablespoon sesame oilIMG_3391

Instructions

  1. Preheat oven to 325 degrees F.
  2. Place salmon in a small, oven safe pan or baking dish.
  3. Spread grated ginger over the salmon evenly.
  4. Sprinkle chopped scallions over salmon.
  5. Splash soy sauce over the salmon, enough to fully cover the sides and top (it will roll off, but that is why I use a close-fitting dish – so it doesn’t have far to roll).
  6. Drizzle with sesame oil.
  7. Bake for 15-20 minutes to desired doneness.

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Nutrition Information

Per Serving:  Calories: 409; Total Fat: 21g; Saturated Fat: 3g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 9g; Cholesterol: 125mg; Sodium: 964mg; Potassium: 1278mg; Carbohydrate: 4g; Fiber: 1g; Sugar: 1g; Protein: 47g

Nutrition Bonus:   Iron: 20%

This recipe is mine, but was written and posted on Further Food. For more recipes from them, check out their website.

Photo credits to Further Food.

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Gluten Free Eating while Traveling

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There was a recent article in Today’s Dietitian about the challenges of eating gluten free while traveling. I thought I would pass on their resources:

Allergy eats: www.allergyeats.com

Celiac Travel: www.celiactravel.com

Find Me Gluten Free: www.findmeglutenfree.com This is also an app-GREAT for finding a restaurant wherever you are.

Triumph dining: www.triumphdining.com

Hope this was helpful! Follow me on Twitter @diannerishikof for more

 

Gluten Free Cookbooks

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A new cookbook has arrived, and I was asked to review it. With almost 100 recipes, CarbSmart Low-Carb & Gluten-Free Fall and Winter Entertaining by Tracey Rollison & Misty Humphrey, is a kitchen essential for when you need to entertain guests and you want to serve delicious dishes that are low carb and gluten free. The recipes are easy to prepare without relying the usual processed foods.

Original and tantalizing recipes like pepperoni chip dippers and Swiss pecan crisps jumped right off the page. These are both creative gluten free alternatives to crackers.

This book is perfect for people who have struggled with balancing the desire to provide guests with scrumptious dishes and yet maintain the healthy goal of celebrating the holidays without added sugar or gluten free.

You can find it on Amazon here. The same publisher has another gluten free cookbook: Easy Gluten-Free Entertaining

Gluten-free Pumpkin Cake

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Here it is, your Thanksgiving dessert (to go along with the Pecan Pie Pudding, of course). It is so delicious and moist, you might consider this cake even if you don’t avoid gluten.

I used a gluten free cake mix for the ‘flour’ to make it simple and easy. Ignore the directions on the cake mix box and follow below.

Preheat oven to 250 degrees.

Ingredients:

1 gluten free cake mix

1 box of butterscotch pudding mix

1 can of pumpkin puree

4 eggs

1/3 cup of avocado oil (oil is automatically fodmap free)

1/4 cup water

2 teaspoons of pumpkin pie spice

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Put all ingredients together in a bowl. Blend with an electric mixer until thoroughly mixed (just a couple of minutes)

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Use a 9×13 pan (or whatever shape will work with the ingredients-I might try a bundt pan next time). Bake for 1 hr and 5-10 minutes at 250 degrees. Check 1 hr 5 minutes, stick a toothpick in the middle and if it comes out clean, take cake out of oven to cool. If the toothpick wasn’t clean, keep cake in for a few minutes and recheck.