Posts Tagged sugar-free

Vegetarian Brittany-Style Savory Crêpes

    Back in December 2010, shortly before Christmas, Rita and I attended a book signing at Book People in Austin. Chef Alain Braux was signing his book Living Gluten and Dairy-Free with French Gourmet Food  and serving samples of his legendary Flourless Chocolate Cake.

    At that time Alain gave us permission to publish his recipe for Brittany-Style Savory Crêpes. Since then I have cooked up many, many of those crêpes. The batter holds up very well in the refrigerator so I can have crêpes for several mornings before all of the batter is gone. Initially the filling centered on variations of ham, egg, and cheese but as we move into spring my thoughts turn to lighter versions. This concoction of smothered sweet onions, mushrooms, and calabacitas* in coconut milk sauce passed the taste test with our neighbors Barb and Dona.

*Note: Calabacitas is Spanish for ‘little squash’. It looks like a first cousin to zucchini being shaped slightly different and having a lighter, mottled green color. The seeds are finer and disappear almost entirely when cooked.

    The recipe for the crêpe can be found -> HERE. BTW, I cook these crêpes using coconut oil because  1) it has exceptional browning qualities and 2) coconut oil is very healing to the digestive system.

Savory Vegetable Filling
4 ounces mushrooms, chopped 3/8”
1 medium calabacita or zucchini, chopped 3/8”
1 large sweet onion, thinly sliced
sea salt, pepper, garlic powder
coconut oil for sautéing
1-2 ounces coconut milk (from a can)

    Sauté each of the vegetables separately in coconut oil until lightly browned and season each batch with salt, pepper, and garlic powder. Set aside the mushrooms and squash as they finish. When the onions have caramelized add the mushrooms and squash back into the skillet with the onions. Add the coconut milk, cover with a lid, and place over low heat to ‘smother’ until you are ready to fill and serve the crêpes.
    Extra filling may be stored in the refrigerator as well as extra batter.

Sauteed Onion, Mushroom, and Calabacita

Sauteed Onion, Mushroom, and Calabacita

    I had one of these crêpes for dinner. I took a picture of it for the blog, and then I inadvertently deleted it before saving it to the hard drive . . . . Maybe because I was daydreaming about how it would be possible to add ‘smell-a-vision’ to the picture. It was that good!

Gretchen

Update 2011-03-21: Another Savory Crêpe – yummy as well as beautiful!

Crepe for Dinner!

Crepe for Dinner!

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ATX Austin Gluten-Free Pizza Fest

ATX Austin GF Pizza Fest

ATX Austin GF Pizza Fest

 
    Pizza celebrations have been going on for almost two weeks now. ATX Austin Gluten-Free Pizza Fest is sponsored by Jessica Meyer. She keeps us informed about all of the gluten-free options in this part of Texas. I missed the first part while out of town but Don and I finally had our home grown pizza fest.

    During the last year I have tried numerous recipes trying to come up with the optimum nutritious pizza recipe for gluten-free and otherwise allergic and digestive challenged family and friends.

    We had a crust that Don liked but it did not meet the allergy friendly criteria. In the interim he has gone back to making his own glutinous crust while I experiment with the gluten-free versions. For the sake of consistency Don then adds identical toppings to both pizza crusts.

    I think I finally have the amounts of flours and binders along with seasoning, oil, and leavening. It makes up into dough that handles well and is sturdy enough to support the toppings. But I am still tweaking the taste component of the flour blend. This time the texture was excellent but the coconut flour made it too sweet. So I am posting the amounts until such time as we together bake pizza and Don declares it a winner.

Hers (GF) and His (not GF) Pizzas

Hers (GF) and His (not GF) Pizzas

Gluten-Free Pizza Crust
2 cups gluten-free flour blend
1 teaspoon salt
1 teaspoon guar gum
1 teaspoon ground chia seed
1 tablespoon baking powder
1/2 teaspoon garlic powder (optional)
1/2 teaspoon oregano, marjoram, or basil (optional)

2 tablespoons olive oil
1 1/3 cups of water (will vary with the flour blend)

    Oil a 12” pizza pan and set it aside. Set the oven for 425*F.

    Measure the dry ingredients into a medium mixing bowl. The seasonings are optional but some of the denser, high nutrition flours have stronger flavors that need a little help to bring the crust over to the Italian side.

    Add a cup of the water and then the oil to the flour mixture. Stir well for at least a minute to see how much of the flour does not blend into the dough. Add the remaining water a little at a time until all of the flour is incorporated and you have a lump of dough that is resilient and very hard to stir. Dump it out on your work space and knead it until all traces of flour blend in. Form it into a flattened ball and move it to your prepared pizza pan.

    Continue to flatten the dough while rotating the pan. The two cups of flour makes enough dough that it should generously cover the bottom of the pan and have plenty to build up a nice edge to hold your sauce and toppings. Slide the pan into the oven for a 6-7 minute pre-bake.

    At this point I turn the gluten-free pizza crust over to Don and he adds toppings to both pizzas, puts them in the oven to bake, and calls me when dinner is ready.

Gretchen

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Quinoa – Learning to Love It

    Quinoa (kee-nwa) was an ancient food of the Incas – it was considered sacred and referred to as ‘mother of all grains’. Although no longer widely known or used it is gaining in popularity due to its nutritional qualities and versatility.

    Unlike most other grains and seeds quinoa contains all of the amino acids needed for humans to assimilate as a high-value protein. In addition to being gluten-free and easy to digest it is a good source of dietary fiber, protein, phosphorus, magnesium and iron.

    The quinoa seeds, as harvested, have a somewhat soapy and slightly bitter coating of saponins that discourage birds from consuming the seeds. Most quinoa available at your local grocers has been pre-soaked and rinsed to remove this coating. I always soak and rinse my quinoa whether it is presented in bulk or packaged and labeled as pre-rinsed. This insures that the seeds are clean, tender, and ready to accept the seasonings in your recipes be they sweet or savory.  Evidently a short-lived experiment in raising quinoa without the saponins coating resulted in birds consuming most of the harvest. And so I soak  . . . .

1) Measure out the quinoa and add enough water so that the mixture is slushy when stirred.

Quinoa Seeds Soaking

Quinoa Seeds Soaking

2) Pour the slush into a mesh strainer and thoroughly rinse. If the soaking water is only slightly hazy when stirring then 15-20 minutes is probably enough. These pictures are of bulk quinoa that needed about an hour of soaking and a change of water to clear.

Draining the Soaked Quinoa

Draining the Soaked Quinoa

3) Dump the soaked quinoa into your pan and cover with water. Turn the heat on medium until the mixture starts to bubble. Then turn the heat down low and put on the lid. Watch it very carefully until it settles down to a steady simmer because like oatmeal or pasta it will make fierce bubbles that climb the pot walls and boil over onto the stove.

Turning Up the Heat

Turning Up the Heat

4) The quinoa is done when it looks something like a sand dune on top with minor dips and valleys that are no longer moving. There should be no liquid visible when you take a spoon and check the bottom of the pot.

This Batch Is Fully Cooked

This Batch Is Fully Cooked

    Cooking quinoa is similar to cooking pasta in that you may prefer it very tender or ‘al dente’. You may pre-cook it for a recipe or add it directly to liquids in the recipe. It has the capacity to absorb an amazing amount of flavor from added ingredients. I pre-cook it over low heat for 15-45 minutes; then turn off the heat and let it cool slowly on the burner. The longer it was soaked the shorter the cooking time. Also, if there is still water and it is cooked as long as you like then just drain of the excess water. If you cook it without salt or seasoning then you can use a portion of it in a sweet recipe and the remainder in a savory dish like this one.

    This basic recipe was served at a potluck lunch meeting and received very favorable comments. It was prepared with a large, sweet onion and two fresh tomatoes. I included some ground turkey breast to make it a main dish meal.

    When I make it for Rita, who is currently avoiding nightshade plants I use washed and chopped zucchini in place of the tomatoes. The resulting texture is very similar. I also add a small carrot cut in bits to provide some color,

Savory Quinoa Casserole
Ingredients:
1 cup of dry quinoa cooked with 2 total cups of liquid = 2-2.5 cups cooked quinoa
(If a can of organic diced tomatoes is used for part of the liquid then omit the fresh, sliced tomatoes.)

3 tablespoons olive oil
1 teaspoon ground yellow mustard (French’s yellow mustard works – it is gluten-free)
3 bay leaves
1 teaspoon ground cumin
1 large onion, chopped
1/2 teaspoon ground ginger
2 small tomatoes, thinly sliced (optional, see above, or zucchini))
1/4 teaspoon turmeric
1 teaspoon sea salt
2 tablespoons fresh cilantro

Directions:
    Heat the oil on medium or medium high  in a large skillet that has a lid.  Add your mustard and bay leaf to the oil and let it sizzle. Stir while adding your cumin and wait a few seconds before adding the onion.
    Sauté the onion until it starts to soften and turn brown. Add ginger, tomatoes (or zucchini/carrot), and turmeric. Let soften and then add your quinoa, stirring it in gently and sprinkling with salt. Reduce heat and cover, cooking for 8-10 minutes. Remove from heat, stir once, sprinkle with cilantro, cover, and let sit for 5 minutes. Fluff and serve.
    If you add meat, tofu, or beans then include it already prepared along with the quinoa. This is a good recipe to extend leftovers from another meal. And any local vegetables in season are excellent options.

Gretchen (Mom) and Rita

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Pork & Beans in Pumpkin Sauce

    Rita is a full-time student this semester and Mom is in the background supporting her efforts as best I can. It is most important these days to keep up the nutrition and avoid the gluten. Many of the new gluten-free products becoming available are still in the fast-food, empty-calorie, snack-food category that we try to avoid. And so we cook.

    This started out as a hearty chili recipe tailored to eliminate some of the elements that Rita is trying to avoid in addition to the gluten. One of those is all nightshade foods, especially tomatoes. The initial recipe caught my eye because the tomato in the recipe was replaced by pumpkin. We are both fans of all things pumpkin so we were very enthusiastic about the possibilities. The lean white pork also met with our approval although it can be substituted with a vegan option or eliminated entirely.

    I printed out a starter recipe and carefully noted every little change as I went along. The seasoning changes strayed so far from the original recipe that it had me quite anxious about the final result. Toward the end I emailed Rita what I had done so far and asked for her input on the choice of beans to be added. She chose navy beans but any favorite bean can be substituted.

    The result is something that I think is very tasty. Rita admitted to me that she liked it so well that she was having a bowl for breakfast as well as for dinner. So I am hoping that this is useful for all the nightshade-challenged individuals trying to stay healthy!

Pork & Beans in Pumpkin Sauce
Ingredients:
1/2 pound navy beans, soaked overnight, and cooked until tender
1 pound lean white pork, bite-size diced
2 tablespoons olive oil
1 large sweet onion, chopped
1 cup celery, diced

1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon garlic powder
1/8 teaspoon ground cloves
1/8 teaspoon ground nutmeg
1/8 teaspoon black pepper
1 teaspoon sea salt
1/2 teaspoon savory
1/2 teaspoon marjoram
14 oz. water
1 15 oz. can pumpkin

1/3-1/2 cup apple cider vinegar
Fresh cilantro (optional)

Process:
    Put the beans on to soak a day ahead of time so they can be cooking while you prepare the sauce. Drain, rinse and add enough water to cover and cook the beans in a 2-quart saucepan. Do not add salt as this can cause the beans to be tough. Cook gently on the lowest heat necessary to keep the water bubbling. When they are tender remove the lid and leave on low heat. Reduce the liquid to retain the nutrients without excess liquid when you add the beans to the remainder of the recipe.

    Use a 4-quart, heavy bottomed saucepan or Dutch oven to prepare the sauce. Add the olive oil to the pan and sauté the pork (or substitute) over medium high heat until it is lightly browned. Stir in the onion and celery. Cook and stir for a few minutes until tender and fragrant.

    Stir in the cumin, coriander, garlic powder, cloves, nutmeg, black pepper, salt, savory, and marjoram. Also add the water and pumpkin. Bring the heat up slowly and simmer, covered, for about 30 minutes or until the pork is tender.

    When you taste the sauce it will seem very flat. This is where the cider vinegar comes in. It adds the sweetness and tang that you are looking for in a chili. Start with 1/3 cup and taste to see if you want a bit more. The difference is quite amazing. Add the beans. Simmer for another few minutes. Top with the fresh cilantro if you are using it.

Gretchen (Mom) and Rita

PS – There were no pictures. I was too anxious to remember while in process and it went directly into the freezer until I was able to get it to Rita.

    However, here is a picture of my breakfast this morning. Ricki Heller at Diet, Dessert, and Dogs  is writing a new cookbook centered on gluten-free breakfast dishes for those battling Candida infections. This was SO yummy – flavor, texture, and nutrition all wrapped up in one bowl of hot cereal!

Blended Cereal with a Boost

Blended Cereal with a Boost

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SO Cultured Coconut Milk

    Rita first became interested in the probiotic qualities of fermented foods during her studies in Virginia. And when Chef Alain Braux, Austin-based nutritherapist, spoke about how fermented foods can promote intestinal healing in people with damage from gluten intolerance I determined it was time to give them a try. For the past two months I have used some of the recommended products.

    We were on my first shopping trip to Natural Grocers when Rita introduced me to this tangy, creamy SO Cultured Coconut Milk product (also known as SO Coconut Milk Kefir). And how strong could it be after appreciating the very strong taste of fermented daikon radishes? So I came home with a bottle.

SO Cultured Coconut Milk Beverage

SO Cultured Coconut Milk Beverage

    Several bottles later, it reminds me of the cultured buttermilk that I used to mix with pineapple juice and no-cal sweetener to create a beverage that tastes like pineapple sherbet. And I plan to try that mixture again especially after discovering that this beverage is so very thick. In the meantime I mix it half & half with water, add a few drops of stevia and enjoy a tangy, refreshing drink that feels really good in the tummy. I am definitely hooked on this.

    Right now it makes a nice bedtime treat but come summertime I am already thinking of tall, frosty, fruity drinks.

Gretchen (Mom)

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Pumpkin Pudding Revisited and @TravelingRD

    Last year I wrote about our family tradition of Pumpkin Pudding as a childhood staple when Rita, Jorge, and Teresa were growing up. My children did not like carrots and would not eat other yellow veggies so I created this pumpkin pudding for them to get their vitamin A. It was made from canned pumpkin, evaporated milk, unflavored gelatin, sugar, cinnamon, and vanilla. It became quite popular with many family members.

    For years my younger brother, Jon, received his very own batch of Pumpkin Pudding at Thanksgiving. The recipe was published in The vonRosenberg Family of  Texas Cookbook as I mentioned last year in my Pumpkin Pudding post.  

    Teresa, our dietician, has shared the family recipe for Pumpkin Pudding many times. About 15 years ago she prepared it for pre-school children as a way of introducing pumpkin as a new food. Several years ago it was published as part of a gluten-free article that she wrote. Even now it is on the Dairy MAX website recipe section as Jack-o-lantern Pudding. More recently it has appeared in her guest post at Robinsbite, Kids Food Memories–The Proof is in the Pudding

     Teresa, Being ever mindful of her mission to promote good nutrition, especially in children, has substituted the cup of undiluted evaporated milk with low-fat milk; my taste buds prefer the richer mixture made with evaporated milk 😉

    Teresa’a  nutrition related blog is The Dairy Report.  And you can follow her on Twitter @TravelingRD.

    Even more recently I experimented with a new version inspired by Ricki’s various chia based puddings that she creates over at Diet, Dessert and Dogs. This one happened during a clear-out-the-refrigerator frenzy in preparation for Thanksgiving and it was yummy!

Pumpkin Chia Pudding
4 tablespoons whole (or ground) chia seed
1 cup canned (or fresh) pumpkin puree (about 1/2 can)
1 cup coconut milk
Cinnamon to taste
Vanilla
Stevia to taste

Whisk or beat ingredients together until smooth. Chill in the refrigerator until set. This is a great for breakfast or as a nourishing snack.

Gretchen (Mom)

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Pumpkin Muffins – Finally!!

    Gluten-free pumpkin bread is a recipe that I have been working on ever since gluten awareness because it is such a family favorite. The recipe has wandered down many culinary alleys (some of them dark) with various flours, binders, sweeteners and never quite making it. Finally there is this recipe. It is receiving favorable comments from people accustomed to these experiments and some who have tasted them and just enjoyed them as pumpkin muffins without qualification.
    What has been really interesting is that the beginning versions that followed the original recipe exactly, except for flour, have been totally unsatisfactory. It was only after the versions using vegan binders did the texture start to become more satisfactory. This is something for future experimentation.
    My only disclaimer at this point is due to the fact that while the recipe has been in development it has only been baked in silicon cupcake forms. That allows for tasting fresh and warm, tasting the day after baking, and finally tasting after freezing and barely re-warming in the microwave plus having sample sizes ready-to-eat. So I have not tried loaf pans yet and do not know what baking-without-gluten issues may lay there – fair warning!

Ingredients:
1.5 tbsp ground chia seed
1 cup unsweetened applesauce
2/3 cup agave nectar
1 cup unsweetened pumpkin puree
½ cup + 1 tbsp melted coconut oil
1 tbsp vanilla

1/2 cup buckwheat flour
1/2 cups quinoa flour
1/2 cup coconut flour
1/2 cup tapioca flour
1 tsp xanthan
1/2 tsp fruit pectin
2 tsp baking powder
1 tsp baking soda
3/4 tsp cinnamon, nutmeg, allspice, cloves
½ tsp sea salt
2 tbsp water (optional)

Method:
Preheat the oven to 350 degrees. Prepare for 20-24 cupcake size muffins or perhaps 12 large muffins.

In a large bowl:
Combine the ground chia with the applesauce. Add the agave nectar and pumpkin puree and stir until combined. I have previously added some drops of stevia to make them sweeter but they are very well received without it. Set aside for about 30 minutes or so to allow the chia to absorb some moisture. Add coconut oil and vanilla just before combining with the dry ingredients as coconut oil has a tendency to congeal at room temperature.

In a medium bowl:
Sift the flours, xanthan, pectin, baking powder, baking soda, spices and sea salt. Add the wet mixture to the dry mixture and stir just until combined. If the batter is really stiff stir in one tablespoon of water at a time until the batter is a scoopable texture (dense and puffy).

Fill your prepared bake ware to the 2/3 level. Place in the oven and bake for 20-25 minutes. Test for doneness with a tester or with a very thin knife.

Allow the muffins to cool in pan on a wire rack. Turn out after 10 minutes so they don’t get sweaty. After they have cooled wrap individual servings and store in an air-tight container on the counter for 3 days or keep in the freezer.

These have a very cake-like texture and I have also frosted them with a cashew cream frosting and served them as cupcakes.

Gretchen (Mom)

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