Posts Tagged ‘gluten free’
SASKATOON CRUMBLE
As you will know by reading my article: The Best Berry, Saskatoons are my favorite and I am happy to eat them just as they are. For fun I do enjoy a crumble or pie so here is the yummy crumble recipe. 
SASKATOON BERRY BASE
Ingredients:
3 cups Saskatoons
1/2 tsp Stevia – light liquid (Sunny Dew is best)
1/2 cup water
Directions:
1. Mix water and stevia together
2. Mix in berries
3. Place berry mixture in a baking dish
CRUMBLE TOPPING
Ingredients:
1 ½ cups rice flour
1 cup rolled oats
1 tsp. salt
1/3 cup vegetable oil
1/4 cup rice syrup
1/2 tsp Stevia – light liquid (Sunny Dew is best)
Directions:
1. Mix dry ingredients together
2. Mix oil, stevia and honey and add to dry ingredients.
3. Mix thoroughly.
4. Sprinkle on top of fruit
5. Bake at 350º F. oven for approximately 40 minutes.
Oatmeal Nutrition:
Oats have lots of manganese, are a very good source of selenium, vitamin B1, dietary fiber, magnesium, protein & phosphorus.
1 bowl of oatmeal a day (3 grams of soluble oat fiber) typically lowers total cholesterol by 8-23%.
Greens Are Good for Us Recipes
The very simplest place to start with getting greens into our diet is to eat one big salad each day and make sure it is filled with mostly greens.
Greens are full of vitamins A, K, D, and E which are fat soluble. To absorb these vitamins make sure to add a teaspoon of dietary fat, such as butter, olive or coconut oil, nuts, cheese or salad dressing. This will make sure your body absorbs all of the vitamins in the greens. Vitamin K helps calcium and phosphorus bind onto the bone protein matrix.
MIXED SUMMER GREEN SALAD
Ingredients:
1 handful, Spinach
1 handful, Arugula
½ head, Red Leaf Lettuce
½ head, Green Leafy Lettuce
1 medium bunch of Parsley
3 Celery pieces, chopped
1 medium Cucumber, sliced in rounds
¼ cup pine nuts
Directions:
1. Mix greens together in a bowl.
2. Top with celery, cucumber and pine nuts.
3. Serve with Mint salad dressing.
TIP: If you are planning on this lasting for the next day, do not mix the cucumber in. Put it in a bowl on the side and add to each serving of salad. A mix of the basic ingredients without the cucumber will last 3 days in the fridge.
Here is a salad dressing with greens already in it! This is a refreshing tasty dressing with a little mint flavour.
LEMON-MINT SALAD DRESSING
Ingredients:
1 ¼ cups olive oil
¼ cup lemon juice
2 tbsp. fresh mint (or 2 tsp. dried)
Salt to taste
Few drops of stevia
Directions:
1. Blend all ingredients.
2. Add salt to taste and stevia to taste and re-blend.
Copyright © Diana Herrington You are welcome to share this article with anyone who you think may benefit from this information as long as you give credit to Real Food for Life by including the link to the home page www.RealFoodforLife.com or the direct link to this post.
CHILI CON VEGIE
Here is my version of Chili, which is always enjoyed whenever I make it.
1 onion, finely chopped
½ mushrooms, sliced
1 – 3 cloves garlic
1 tsp. cumin
½ tsp. coriander
1 tsp. oregano
¼ – 1 tsp cayenne pepper*
1 tsp paprika
3 carrots, thinly sliced
3 cups cooked kidney beans and water (cook according to recipe: http://realfoodforlife.com/cooking-beans/)
4 tbsp. soya sauce
1 green pepper, sliced
3 tomatoes, chopped
Directions:
- Sauté onion, mushrooms, garlic, cumin, coriander and oregano.
- Add carrots, cooked kidney beans with 1 cup of the bean water, soya sauce and green pepper.
- Cook till vegetables are tender.
- Add tomatoes, cayenne pepper, and paprika.
- Cook on medium heat until thick like consistency of gravy, adding more water if necessary.
*
Cooking with Beans
I am quite fastidious about the way beans are cooked as I do not like experiencing the common thing we all associate beans with GAS! So here is what I do.
Cooking Beans & Lentils
Ingredients:
Dried beans or lentils
Water
Directions:
1. Wash beans in cold water and soak overnight in three times the volume of water.
2. Next day, pour off the water.
3. Place beans in a pot and cover with water 1 inch above the level of the beans.
4. Bring to a boil.
5. Let simmer with lid ajar.
6. Skim off the foam.
7. Add more water if necessary, as the beans should always be covered with water while cooking.
8. Cooking time will vary according to the type, size, and age of the bean.
9. Most beans will need approximately 2 hours cooking time.
10. Beans should be soft. This is the stage that you can salt and other seasonings. Do not add salt while cooking as above.
Adzuki Vegetable Bean Stew
Ingredients:
1 onion, finely chopped
3 sticks of celery, sliced
1 zucchini, chopped
2 carrots, sliced
2 – 5 garlic cloves, minced
1- 2 inches of fresh ginger, chopped
1 1/2 cups adzuki beans
3 pieces of Wakame Seaweed, rinsed and broken into pieces
2 – 6 tbsp. Tamari
Few drops of stevia (optional)
Directions:
1. Cook adzuki beans for 1 – 2 hours (time is dependant on the age of the beans) according to recipe titled ‘How to COOK BEANS’ above.
2. When beans are soft, add Wakame and cook for another few minutes.
3. Then add onions, celery, zucchini, carrots, ginger and garlic.
4. Simmer for ½ hour or till vegetables are tender.
5. Add Tamari to taste and a few drops of stevia.
6. Serve with a whole grain.
Check out the Nutrition Facts on a Serving Size 1/4 cup (48g) of Adzuki beans!
Calories 160 Protein 11g
Total Fat 0.5g Potassium 600mg
Dietary Fiber 6g Sugars 0g
Total Carbohydrate 29g
For Vegan Chili recipe: http://realfoodforlife.com/veganchili/
Copyright © Diana Herrington You are welcome to share this article with anyone who you think may benefit from this information as long as you give credit to Real Food for Life by including the link to the home page www.RealFoodforLife.com or the direct link to this post.
