Apple Pie Gluten Free Cooked Grains

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About ten years ago Tina started a detox with a colleague who practices Chinese Medicine.  Combining his expertise with Tina’s in Functional Medicine, the program was referred to as an “East Meets West” sort of philosophy.  Chinese medicine teaches that warmer foods are better to have in the morning in order to avoid shocking the system with something like cold cereal or yogurt; Functional Medicine celebrates the health benefits of gluten free oats, millet, buckwheat and amaranth, which are full of fiber, nutrients and protein, all with a lower glycemic index.  So here we are with a perfect East-meets-West breakfast that satisfies both philosophies, and will start your day right on a chilly fall morning.

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Tina’s tip: top this oatmeal with walnuts for a boost of good fat and protein… not to mention a satisfying crunch.

Ingredients:
1 1/2 cups almond milk
1 1/2 cups water
1/4 cup amaranth seed
1/4 cup millet
1/4 cup quinoa flakes
1/4 cup gluten free oats
1/4 cup coconut flakes unsweetened
1 cinnamon stick
4 dates chopped
1/4 tsp. nutmeg
1/8 tsp. allspice
1 tablespoon coconut oil
2 apples cubed

Directions:

Add all ingredients to the crockpot the night before. Turn on low and it’s ready the next morning.

Tuna Avocado Salad

tuna avocado

One of the hardest things about eating healthy is meal-planning.  It’s not always easy to grab something quick after a busy day that fits into the categories of nourishing, nutritious and delicious.  It’s also not easy to vary the ingredients you enjoy enough to make multiple meals.  It seems to us that one of the tricks to overcoming these obstacles is to have on hand certain staples that are versatile and quick, easy to add to anything.  Allow us to introduce you to the tuna-avocado combination!

Tuna is a simple healthy option that already fits into multiple recipes.  Mixing in avocado allows tuna to take on a more creamy texture, and the combination is absolutely delicious.  This week’s recipe features our tuna-avocado combo in salad form, but keeping a container of it in your fridge will allow you to add it to wraps, sandwiches, or as a side to dinner.

Ingredients:
2 cans of Wild Planet albacore tuna ( I use one with olive oil and one with water)
1 avocado
3 chopped scallions
Szechuan seasoning (Penzey’s)
chopped chives

Directions:
Mix together tuna and avocado, mashing avocado into tuna.  Add chopped scallions and chives.  Season with Szechuan seasoning and pepper.  Place onto a bed of lettuce and surround with vegetables of choice.

Enjoy!

 

Kale Nicoise Salad

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We hear a lot about the newest food fads in our line of work.  Our clients and friends raise questions about sugar, certain diets, how a Google search told them this new superfruit does….whatever.  There’s plenty of mixed information and conflicting opinions out there, but one thing is for sure: you just can’t go wrong with a good old-fashioned salad.

We love kale.  We put kale in everything we possibly can.  It’s tasty in a saute, tasty in a salad, tasty anywhere.  This leafy green is starting to get the attention it deserves for its high iron and calcium content, and today we’d like to celebrate the basic-most aspect of its versatility in salad form.  Along with our superfood green, we have peppers, carrots, celery, tuna, egg and roasted almonds to contribute some protein, fiber, vitamins A and C, and omega-3 fatty acid.  You can also enjoy our homemade dressing guilt-free, as usual.

Enjoy this hearty twist on a classic health food staple that won’t leave you hungry!


Ingredients
:
4 leaves of curly red kale chopped
1/4 cup chopped red pepper
1/4 cup chopped yellow pepper
1 can Wild Planet white albacore tuna
1/4 carrot chopped
1 celery stalk chopped
1 boiled egg
5 roasted almonds chopped

Dressing:
2 cloves garlic chopped
1/4 cup olive oil
2 tsp. Dijon Mustard
2 tablespoons champagne vinegar
pepper – 1/4 tsp.
Directions:
Mix it up and make a delicious salad!

Sweet Potato and Blueberry Maple Sausage Frittata

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Who doesn’t love frittatas?  We do, especially with such a unique mix of flavors and so much nutritional value.  This recipe is packed full of high-quality protein as well as fiber, and obtains a low glycemic index by substituting sweet potato for bread.  Sweet potatoes are also high in antioxidant nutrients that help keep the immune system healthy.  Adding brussels sprouts and roasted mini peppers make for a great lunch, and provide vitamins A and C as an added bonus.  Reheatable, bite-sized and delicious, this dish will lift your spirits as springtime nears.

Serves 8-10

Ingredients:
10 eggs
2 sweet potatoes peeled
3 links of Blueberry Maple Sausage (from Whole Foods Market)
1/2 cup shredded Kerrygold cheese or 2% mozzarella cheese
1/4 tsp. of cinnamon
Pepper to taste
Truffle salt

Directions:
In a mixing bowl whisk eggs. Add cheese and cinnamon. Set aside. In a 8X10 glass baking pan that has been coated with oil on bottom of pan add cubed sweet potato. On top of the sweet potato add the blueberry Maple sausage that has been cooked. Pour egg mixture over the sweet potato/sausage combination. Put in refrigerator for overnight.

In the morning turn oven to 350 degrees. Bake casserole in oven for about 40-45 minutes or until it is completely cooked through when you test with a knife.

Nutty Gluten-Free Granola

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Ingredients:
1 cup almonds
1/2 cup cashews
1/4 cup pumpkin seeds
1/2 cup gluten free oats
1/2 cup coconut
3/4 cup almond butter
1/2 cup brown rice syrup
vanilla

Directions:
Preheat oven to 350 degrees.

In a pan add brown rice syrup and almond  butter.  Place on medium meat and allow to mix together and become creamy.  Add nuts, oats and coconut to a bowl and mix together.  Once the liquid ingredients are mixed together add to the nut/oat mix.  Place parchment paper on a baking pan.  Spread mix on the baking pan and bake for about 30 minutes.

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Enjoy!

Toasted Tilapia With Pumpkin Seed Quinoa

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Tilapia is a lean fish with a mild flavor making it the ideal main course for a creative dish.  Coconut and flax seed breading on the fish go well with salty pumpkin seeds in quinoa on the side, we find, and we highly recommend rounding this meal out with flavorful brussels sprouts.  While tilapia doesn’t boast levels of Omega 3 as high as other fish, it’s a good protein source and also has magnesium choline, potassium and B12.  Our recipe includes coconut as an added bonus, increasing levels of potassium and fiber.  Start your new year off right with meals that please the palette and fuel the body.

Tilapia
Ingredients:

1 pound of tiliapia filets
1/4 cup unsweetened shredded coconut
1/4 cup flax seed
1/4 cup coconut milk
1 tablespoon coconut oil
1/4 tsp. lemon grass
1/4 tsp. ginger powder (or more)
Szechuan salt (Penzey’s)
Coarse black pepper

Directions:

Place the tilapia fillets in the coconut milk and allow to marinade for 30 minutes. Remove from the marinade pan and coat with a coconut/flax seed mix. Heat a sauté pan over the stove to medium high heat and add coconut oil. Add tilapia fillets and cook until brown on both sides. When fish is cooked about 1/2 way (test by cutting through the fish and if you still see some pink then you know it is 1/2 done) add 1/4 cup coconut milk to the pan. sprinkle the top of the tilapia with lemon grass and ginger powder. Cover and continue to cook until tilapia is cooked through (when you slice into tilapia it should be white).

Quinoa is high in fiber and has a low glycemic index. It is also full of nutrients like magnesium, potassium, calcium, iron and zinc. It is a great gluten free option and with the added pumpkin seeds it has a wonderful crunchy texture!

Quinoa
Ingredients:

1 cup red quinoa
1 cup chicken stock, 2 cups water
3 celery stalks chopped
3 carrots chopped
1 medium onion sliced and cubed
6 cloves of garlic chopped
1/4 cup toasted pumpkin seeds
1 cup chopped baby kale
pepper to taste
1/4 tsp. truffle salt

Directions:

Bring chicken stock and water to a boil. Add the quinoa and cook over low heat for about 20 minutes or until quinoa is cooked through (should be fluffy).

Add celery, carrots, onion, garlic, baby kale to 1 tablespoon olive oil and cook in a sauté pan. Add to a large bowl. When quinoa is cooked and cooled add to bowl with other ingredients. Add pumpkin seeds and salt and pepper to taste.

Brussel Sprouts are also a part of the cruciferous family which has a lot of health benefits. The nutrients brussel sprouts contain are iron, calcium, vitamin B6, C,  magnesium.

Brussels Sprouts
Ingredients:

Place oven on 350 degrees
1 bag organic brussels sprouts
2 tablespoons buttery flavored olive oil (I use Taproom)
Szechuan salt
pepper

Ingredients:

Place a sheet of parchment paper on a baking pan and spray with a olive oil spray. Place brussels sprouts on pan. Evenly pour the olive oil over the brussels sprouts and take a spoon and mix the brussels sprouts so they are all coated with the oil. Salt and pepper to taste. Bake until brussels sprouts are soft inside, toasted on the outside.

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Serve together hot and enjoy!

Almond Cocoa Coconut Bars

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It’s the eve of Christmas Eve!  Tomorrow evening we’ll all be surrounded by friends and family enjoying long-standing traditions, exchanging gifts and devouring holiday treats.  Head to your family get-together armed with these delicious cookie bars.  Their crunchy texture and creamy topping will surely be a hit.  Set them next to the sugar cookies and watch them disappear!

Happy baking!

Ingredients:
1 ¼  cup ground almond flour
1/4 cup sorghum
1/4 cup teff flour
1/4 cup tapioca starch/flour
½ cup truvia for baking
1 teaspoon xanthan gum
1/2 teaspoon fine sea salt
1/2 teaspoon baking powder
3/4 cup Kerrygold butter light
1 teaspoon Mexican vanilla

We're huge fans of this Barney's Almond Butter with Cocoa and Coconut.

We’re huge fans of this Barney’s Almond Butter with Cocoa and Coconut.


Directions:

Mix together dry ingredients then add the Kerrygold butter and vanilla to make a batter.

Line an 8×10 baking pan with parchment paper and spray with olive oil. Press the mix into the pan and bake at 350 degrees for about 20 minutes (until brown). Remove from oven.

Spread the Barney’s Almond Butter (coconut and cocoa) on the base.

Top with 1/2 cup dark chocolate chips

Ingredients for Topping:
1 cup Love Grown Gluten Free chia and oats (or you can use gluten free oats that have been blended)
1 cup unsweetened coconut
1/4 cup Light Kerrygold butter
1 cup chopped almonds

The tasty secret ingredient for our cocoa coconut bars! ...along with cocoa and coconut.

The tasty secret ingredient for our cocoa coconut bars! …along with cocoa and coconut.

Directions for Topping:
Mix the butter into the oat/coconut mix. Spread on top of the almond butter. Bake at 350 degrees for 20 minutes.

Allow to cool and then place in the freezer until set (about 30 minutes).

Slice and serve.

Fresh as the Farm Thanksgiving Meal

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We don’t mean to jump on the “eat healthy during the holidays” bandwagon, but really, we should.  We’ve got nothing against mashed potatoes and stuffing, the treats we expect and desire when the weather turns cold; but allow us to offer a tasty suggestion.  Enjoy your conservative helpings of Thanksgiving favorites, and try something new with our amazing cornish hen dinner, complemented by a beet salad and sweet walnut acorn squash.  As usual, Tina has completed plenty of research and hours or experimenting to come up with a snack that will thrill the tastebuds and avoid that post-turkey stupor by fueling your body in a healthy way.

These items together contain all the macronutrients: protein, carbohydrates and fats.  For those of you who haven’t yet tried a recipe with cornish hen, let’s just say you’ve GOTTA do it.  It’s absolutely delicious.  The flavor is subtle, a little sweeter and more dense than chicken, and is simply delicious with the garlic and rosemary in this recipe.  The beet arugula salad packs a punch for your senses, a surprising contrast to the gentle cornish hen.  We absolutely loved the sharp flavor of the greens with goat feta cheese sprinkled on top (quite liberally, in Stephanie’s case).  The benefit here is a decent amount of vitamins C and K, along with iron and beta carotene, but let’s not focus on that stuff during Thanksgiving.  Along those lines, Tina includes an absolutely amazing sweet acorn squash that’s sure to please.  In addition, we’ve included a recipe at the end for a gluten-free pie that features coconut and pumpkin.

Enjoy these elements together in a well-rounded meal, or bring one thing with you to the family party. Either way, you can wow your loved ones with the idea that healthy can taste good!  Use this holiday season to begin a new era in your life involving wellness and healthy living- you’ll be sure to have some company in that once your friends give this recipe a try.

Cornish Hens:
(you’ll need a dutch oven.)

Ingredients:
2 cornish hens
buttery olive oil
rosemary – 2 sprigs
thyme – 1 sprig
1 onion chopped
4 garlic cloves
salt and pepper to taste

Directions:
Preheat oven to 350 degrees.

Wash the cornish hens.  Pat dry.  Pour 1 tablespoon of the buttery olive oil on each cornish hen, then salt and pepper.  Stuff each cornish hen with 1/2 of the onion and 2 garlic cloves.  Add 1 sprig of rosemary and thyme to each hen.  Place in a dutch oven and bake, covered, for 1 hour.


Coconut and Walnut Acorn Squash

Ingredients:
2 acorn squash
1/2 cup unsweetened coconut
1/2 cup walnuts
1/4 cup coconut sugar or truvia
1 tsp. cinnamon
1/2 tsp. nutmeg
2 tablespoons light Kerrygold butter

Directions:
Preheat oven to 350 degrees.  Place acorn squash on a pan and bake until you can put a fork through it, about 30 minutes.

Split the acorn squash in half and scoop out the seeds.  Place 1/2 tablespoon of the butter in each half of the squash.  Sprinkle with cinnamon and nutmeg.

Place the coconut and walnuts in a food processor and pulse until the walnuts are minced.  Add coconut sugar or truvia and continue to pulse.  Add 1/4 cup of coconut mix to each squash.  Place squash in a baking pan that has about 1 inch of water.  Cover with aluminum  foil and bake until squash is soft, about 20 minutes.


Goat Cheese Arugula Beet Salad

Ingredients:
1 package of fresh arugula
2 beets cooked and sliced
1/2 cup goat feta
Salt and Pepper to taste

Dressing:
Olive oil – 1 tablespoon
Maple Balsamic Vinegar – I use Taproom…..

Directions:
Place arugula on a platter. Top with fresh beets. Add the feta/goat cheese. Season with salt and pepper. Pour the olive oil over the salad mix first followed by the Maple balsamic vinegar.


Coconut Pumpkin Pie

Ingredients:
Crust:
1/2 cup flax seed partially ground
1 cup teff flour
1 cup almond chopped
1/2 cup sorhgum flour
4 tablespoons (1/4 cup) coconut oil melted

Filling:
1 can organic pumpkin
2 eggs
1/2 cup coconut milk chilled for at least 2 hours (use only the firm part of the coconut milk, discard the water)
1 tsp. cinnamon
1/2 teaspoon nutmeg
1/4 tsp. cloves
1/4 tsp. allspice
1/2 cup truvia for baking

Directions:
Put the pumpkin, truvia and spices into a food processor and blend well. Add the coconut cream and continue to blend. Add 2 eggs. Blend well. Pour into crust.

Bake at 350 degrees for 30 minutes.

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Enjoy, and happy Thanksgiving!

Butternut Squash, Borecole and Pomegranate Salad

Kale is the new superfood, full of flavor and nutrients.  Also called “borecole,” it’s closely related to wild cabbage in the way it grows.  Kale has iron, vitamin K, and is loaded with antioxidant nutrients.  Couple this veggie with pomegranate seeds and you have a powerhouse salad!

Compounds found in pomegranates are called punicalagins and have been shown to aid heart and blood vessel health.  Punicalagins are the major component in the pomegranate that have health benefits.  Some of the benefits include helping to lower cholesterol.

This salad is a delightful combination of savory and sweet flavors with the added joy of a crunchy and robust texture.  Enjoy it as a quick lunch or a side to your main protein at dinner.

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Ingredients:

Butternut squash
4 cups curly purple kale (also known as borecole)
1 pomegranate
1 cup chopped pistachio nuts
salt and pepper to taste
1 tablespoon maple syrup
2 tablespoons cider vinegar
2 tablespoons olive oil

Directions:

Place butternut squash in the oven and bake at 350 degrees for 30 minutes. Slice the butternut squash in half and scoop out the seeds.  Peel the squash and cube.

Place kale in a pan with a inch of water and cover and steam about 1 minute.

Remove pomegranate seeds and place in a bowl.  Add chopped pistachios.  Add to the kale and add butternut squash to the mix.

Mix together olive oil, apple cider vinegar and maple syrup.  Add to the kale mixture and mix well.  Can serve with any protein dish including fish, chicken, pork or tofu.

Enjoy!

Pumpkin Pie Vegetable Soup

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The local grocery stores in Richmond and across the country currently feature a healthy array of squash and pumpkins in myriad shapes, sizes and colors.   What inspiration for the healthy chef!  This month, we are focusing in on different kinds of squash and the recipes that we think complement them best, allowing our readers (and cook-along-at-home-ers)  to enjoy the taste and color of the fall season.   This week enjoy a pumpkin variety that is usually used in pie, but turns out to be delightful in a savory and spicy soup.

Pumpkin is full of nutrients including potassium pantothenic acid, magnesium, vitamin C and Vitamin E; and let’s not forget fiber!

 

Ingredients:
2 cups broccoli chopped
2 cups cauliflower chopped
1 onion chopped
3 cloves of garlic chopped
3 zucchini chopped
1 pumpkin baked, peeled and half of it cubed and the other half will be pureed
chicken stock (I used Trader Joe’s 32 oz. carton organic chicken stock) or you can use it from scratch
1 teaspoon dried jalepeno (I use Penzey’s spices)
1 teaspoon oregano
Smoked salt to taste
Pepper to taste
Pumpkin seeds (I used the pumpkin seeds in the pumpkin)  or store bought

Directions:
Head of time, prepare pumpkin seeds by spreading them out on a pan and allowing them to completely dry.  Add coconut oil to a saute pan and place over medium heat.  Add pumpkin seeds and allow to toast.

Add olive oil to a soup pan and place over medium heat.  Add broccoli, cauliflower, onion, garlic and zucchini to the olive oil and continue to cook until soft.  Add the chicken stock.

In a blender add 1/2 of the pumpkin and the vegetables along with the stock and puree. (I leave some of the vegetables in the soup pan to add texture).

Add the cubed pumpkin and season with dried jalapeño.

Top the soup with the pumpkin seeds and if dairy is okay for your diet add a dollop of greek yogurt or use coconut cream.

Enjoy!