Episode 1: Red White and Blueberry Breakfast
Blue Hawaii Smoothie
Peach Smoothie
Betsy’s Homemade Granola
Turkey Bacon Recommendations: Wellshire Farms or Organic Applegate Farms both brands are free of MSG and nitrates.
Smoothie Recipes
Blue Hawaii
Start with one banana (fresh or frozen) and add:
½ cup fresh or frozen Blueberries
¼ cup walnuts or GFCF protein powder
1/2 cup pineapple juice, coconut water or coconut milk
Puree in blender until smooth
Just Peachy
Start with one banana (fresh or frozen) and add:
½ cup fresh or frozen peaches or apricots
2 scoops vanilla GFCF protein powder
1/2 cup mango, peach or apricot nectar
Puree in blender until smooth
Betsy’s Homemade Granola Recipe
Ingredients:
2 cups assorted raw nuts and seeds: (Recommend a variety of 4 or 5 nuts/seeds)
brazil, hazelnut, walnut, pecan, almond or pine nut and raw seeds: pumpkin, sesame, poppy, flax or hemp
1/2 cup quinoa flakes
(optional) 1/4 cup unsweetened finely shredded organic coconut flakes
(optional) 1/4 cup ground flax seeds
1/4 cup GFCF brown rice syrup or tapioca syrup
1/2 cup of dried fruit, such as raisins, cranberries, cherries, blueberries (preferably organic and sulfite-free)
A pinch of salt
Heat a (dry) heavy skillet and toast thickest nuts until they turn golden – remove and place in a large bowl. Add seeds and quinoa to hot pan and toast until they turn golden. When the seeds begin to pop, add coconut. When coconut begins to color, remove from heat and add to bowl.
Add syrup to hot pan to soften and liquefy. Extra syrup is required to form granola into bars.
Pour warm syrup over combination of nuts and seeds and stir to coat all ingredients.
Sprinkle with a little salt and pat mixture onto wax paper. Form into bars or crumble for cereal. Store in an airtight container in the freezer.
Episode 2: Breakfast in Paradise
Pancakes and Homemade Breakfast Sausage
Pancakes
This recipe makes delicious thin pancakes. If you prefer a thicker pancake, use 2 tablespoons to ¼ cup less liquid. Coconut oil (versus other vegetable oils) makes a thicker and fluffier pancake.
Ingredients:
2 cups GF flour blend
1 tablespoon GF baking powder
¼ teaspoon salt
¼ teaspoon ground nutmeg
1 ½ cups GFCF nondairy milk (or half water and half orange juice – if using orange juice, reduce sweetener by half) 3 large eggs
2 tablespoons agave syrup (may use honey or sugar)
4 tablespoons coconut oil, melted (may use vegetable oil)
For egg-free pancakes, omit eggs and replace nondairy milk with club soda or bubbly water, use 2 tablespoons baking powder and 9 tablespoons flaxseed egg replacer (see recipe)
Flaxseed egg replacer: 1 tablespoon whole flaxseed mixed with 3 tablespoons boiling water. Place flaxseed in bottom of a blender, cover with boiling water. Let sit for 5 minutes and then blend on the highest speed. Mixture will keep in the refrigerator for 2 weeks. 3 tablespoons equal one egg.
Gluten Free Flour Blend:
2 cups brown rice flour
1/4 cup potato starch (not potato flour) or arrowroot starch/flour
3/4 cup tapioca starch 3/4 cup sweet rice flour
1/4 cup arrowroot starch/flour
2 teaspoons xanthan or guar gum
In a large bowl sift or whisk all the dry ingredients. In a medium bowl, whisk nondairy milk, eggs, agave syrup and coconut oil until well blended. Add the egg mixture to the flour mixture and stir. The mixture should have small lumps.
Heat a non-stick griddle wiped with a small amount of oil over medium heat (if using electric griddle heat to 300-325 degrees). Pour 2-3 tablespoons (a ladle works well) onto the hot griddle and cook until the surface is covered with small bubbles that begin to pop – 1 1/2 - 2 minutes. Turn pancakes and cook the other side for another minute or until golden brown. Transfer to a warming oven while you cook the remaining pancakes.
Serve with pure maple syrup and/or fresh fruit.
Homemade Breakfast Sausage
The addition of dried and or fresh fruit makes for a slightly sweet sausage without adding sweeteners.
This recipe was adapted from Carol Fenster’s breakfast sausage recipe in “Cooking Free” Published by Avery a member of Penguin Group (USA) Inc., New York, 2005 ISBN 1-58333-215-4
Ingredients:
1 pound ground dark turkey
1 teaspoon rubbed sage or marjoram
1/2 teaspoon thyme
1/2 teaspoon marjoram (delete if using marjoram in place of sage)
1/2 teaspoon salt
1/2 teaspoon white pepper
1/4 teaspoon ground allspice
1/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon ground fennel seeds
1/8 teaspoon cayenne pepper (more or less to taste) Option: may use 1 tablespoon Penzey’s Breakfast/Pork Sausage Seasoning or Bavarian Blend in place of 10 individual spices
Variations:
Add one or both of the following
1 small pear or apple, diced (may leave skin on)
2 tablespoons dried cranberries or cherries
Olive oil for sautéing
Blend all ingredients in a food processor until blended. Do not over mix.
Form the mixture into 12-15 small patties with well-oiled hands.
Sauté patties in a large skillet over medium heat with 1 tablespoon olive oil for 2-3 minutes per side or until cooked through.
Episode 3: Backyard BBQ Bash
Homemade Veggie Burgers
Turkey/Beef Burgers
Mexican and Pizza Pasta Salad
Cherry Crisp
Joe’s Homemade Veggie Burgers
Ingredients:
2 tablespoons olive oil, divided
1 clove garlic minced
½ cup onion minced
2 cans chick peas, drained and rinsed
1 large carrot peeled and grated
¼ cup GF all purpose flour blend ¼ cup ground flax seed
1 teaspoon lemon juice
1 teaspoon dried thyme
½ teaspoon salt
Fresh ground pepper
1 tablespoon olive oil to sauté burgers
Sauté onion and garlic in 1 tablespoon olive oil to soften.
Mash chickpeas in bowl (do not puree); mix with onion/garlic mixture and carrots. Mix in GF flour, flax, lemon juice and seasonings and mold into patties. Sauté patties in a large skillet with 1 tablespoon olive oil over medium heat until lightly browned on each side.
Variation: substitute 1 teaspoon GF curry powder for 1 teaspoon thyme.
Turkey Burgers
Ingredients:
1 ½ pounds ground dark turkey (may substitute other ground meat like beef, bison, chicken, etc.)
½ teaspoon salt
½ teaspoon pepper Optional seasonings: 1 teaspoon herbes de Provence, ½ teaspoon garlic powder, 1 teaspoon GF curry powder, or 1 teaspoon Italian seasoning
Prepare grill. Lightly oil grill surface.
Place ground turkey in a large bowl and add desired seasonings. Form mixture into four patties handling meat as little as possible. The less handling = more juicy burgers. Wet hands to keep meat from sticking.
Grill burgers about 4 minutes per side.
Pasta Salads
Cook ½ pound GFCF pasta in boiling salted water according to manufacturer’s directions. Tinkyada’s brown rice penne is very good for pasta salad. It does not get mushy when cooked slightly al dente (underdone). After cooking pasta rinse under cold water to stop the cooking and drain well. Here are variations for making different pasta salads. May substitute cooked rice (day old is best). Each pasta salad serves 6–8 and may be doubled.
Mexican Pasta Salad
Ingredients: Vinaigrette Ingredients:
1 15-ounce can black beans, rinsed and drained
½ sweet onion, chopped
1 cup organic corn, frozen or fresh cut off cob
1 large sweet pepper cut into bite-sized pieces
2 pounds tomatoes, cut into bite-sized pieces
1 avocado, diced
¼ cup cilantro, coarsely chopped
Optional: 1 chopped jalapeno pepper 1 shallot minced
½ teaspoon salt
½ teaspoon GF chili powder (or cumin depending on personal taste)
Fresh ground pepper to taste
2 tablespoons cider vinegar
6 tablespoons olive oil
Pizza Pasta Salad
Ingredients: Vinaigrette Ingredients:
2 pounds tomatoes cut into bite-sized pieces
½ red onion chopped
1 cup mushrooms, sliced
1 large sweet pepper cut into bite-sized pieces
¼ cup sliced olives—green and/or black
1/4 cup cooked GFCF sausage or pepperoni cut in bite-sized pieces 2 cloves garlic, minced
½ teaspoon salt
Fresh ground pepper to taste
2 tablespoons balsamic vinegar
6 tablespoons olive oil
Cherry Crisp
Although this crisp is delicious using tart cherries, it is equally as good with other stone fruits like nectarine, plums or apricots. Try blending a combination of your favorite fruits.
Filling ingredients:
3 tablespoons tapioca flour
5 cups (2 lb) pitted tart cherries
2 teaspoons fresh lemon juice
1/2 teaspoon almond extract
1 cup sugar
1/4 teaspoon allspice
1/4 teaspoon nutmeg
Pinch of salt
Topping ingredients:
2 cups GF flour blend
3/4 cup packed dark brown sugar
1/4 cup granulated sugar
1/2 teaspoon cinnamon
1/2 teaspoon salt
2 sticks (1/2 lb) GFCF shortening
1 cup unsalted walnuts, chopped
Preheat oven to 375 degrees. Lightly oil a shallow 3 ½ -4 quart baking dish (or 13 x 9 x 3 inch baking dish).
Make the filling: In the prepared baking dish stir together tapioca flour, cherries, lemon juice, almond extract, sugar, allspice, nutmeg and salt until well combined. Let filling rest (to release fruit juices) while making the topping.
Make the topping: Combine flour, sugars, cinnamon and salt in a food processor and mix until well combined. Add walnuts and pulse. Add shortening and pulse until mixture begins to form large clumps.
Crumble the filling evenly over the filling in the prepared baking dish. (There will be a lot of topping – use all of it.) Bake until fruit is bubbling and topping it beginning to brown approximately 50-60 minutes.
Serves: 8
Episode 4: Family Picnic
Old-Fashioned Fried Chicken
Sweet Potato Salad
Creamy Lemon Coleslaw
The Best Chocolate Chip Cookies
Old-Fashioned Fried Chicken
Ingredients:
1 ½ cups GF flour blend (without xanthan gum)
1 teaspoon dried chervil
½ teaspoon dried tarragon (crush leaves between fingers)
½ teaspoon salt ¼ teaspoon pepper
1 quart vegetable, coconut or palm oil
Whole chicken cup into pieces or 8–10 pieces chicken (bone-in)
Rinse chicken pieces and pat dry. Mix flour blend and spices together in a shallow bowl or a gallon size plastic bag.
Pour oil into skillet until it is about 1–1 ½ inches deep. Heat oil over high heat (400 degrees if using an electric skillet) in a large heavy bottomed skillet with a tight fitting lid. While oil is reaching its temperature, dredge chicken pieces in flour mixture covering the chicken well, tap off excess flour. When the oil is hot (test by dropping a small piece, approximately ½ inch, of GFCF bread into oil, the bread should immediately vigorously sizzle, if it does not, the oil is not hot enough. Retest in another minute.
Carefully place chicken pieces, skin side down in hot oil using tongs and cover pan. After ten minutes turn pieces over (they should be nicely browned, if not cook until browned) and recover pan for 8–10 more minutes or until second side is browned. Remove chicken from oil and place on a rack to drain oil (can use a cookie cooling rack) set inside a larger pan and place in a warming oven until served.
Serves 4–5
Sweet Potato Salad
Ingredients:
4 large sweet potatoes, (peel if desired) cut into 1/2-inch slices
2 tablespoons olive oil
Salt and pepper
8 ounces (about 8 slices) turkey bacon
1 onion, chopped
1 red bell pepper chopped
Dressing ingredients:
¼ cup balsamic vinegar
1 tablespoon honey or agave nectar
¼ teaspoon nutmeg
½ teaspoon cinnamon
1/3 cup olive oil
¼ cup minced cilantro
Additional salt and pepper to taste
Preheat oven to 425 degrees.
Place sweet potatoes on a lightly oiled large rimmed baking pan and drizzle with olive oil. Sprinkle with salt and pepper. Potatoes should be in a single layer. Roast potatoes for approximately 30 minutes or until potatoes are tender and slightly browned. Remove from oven and set aside to cool.
While the potatoes are cooking, sauté the turkey bacon until crisp. Remove bacon, chop and reserve.
Using the same pan used for cooking the bacon, sauté the onion and bell pepper. Add additional oil if necessary. Cook only until slightly softened, about 3 minutes.
To prepare dressing, whisk balsamic vinegar, honey or agave and spices in a large bowl. Slowly add olive oil whisking to create an emulsion. Toss potatoes, bacon, onion, bell pepper and cilantro with the dressing, season with salt and pepper before serving.
Serves 4-6
Creamy Lemon Dill Coleslaw
Ingredients:
1 medium green cabbage, finely shredded (about 6 cups)
1/2 medium red cabbage, finely shredded (about 3 cups)
4 large carrots, finely shredded
Juice and zest of one lemon (May substitute lime)
Optional ingredients:
May add or substitute for part of the green cabbage: grated jicama, grated celery root, or finely minced bell pepper.
Dressing ingredients:
1/3 cup mayonnaise
1/2 cup GFCF nondairy sour cream or yogurt (may use all mayonnaise)
1 teaspoon dill weed, dried or 1 tablespoon fresh
1/2 teaspoon celery seeds
2 tablespoons chives, chopped (optional)
1/2 teaspoon salt
1/4 teaspoon black pepper
Mix both cabbages and carrots in a large bowl; add lemon juice and zest and toss.
Whisk mayonnaise, sour cream substitute, dill, celery seed, chives, salt and pepper in a separate bowl.
Fold dressing into the cabbage, tossing to coat cabbage. Chill one hour before serving.
Serves 6
Note: May use homemade or bottled vinaigrette in place of the creamy dressing if the coleslaw is going to be in the hot sun (without cool insulation).
The Best Chocolate Chip Cookies
Ingredients:
1 ¾ cups quinoa flakes
1 ¾ cups GF all purpose flour
1 teaspoon baking soda
1 teaspoon xanthan gum
½ teaspoon salt
½ cup (1 stick) GFCF margarine or shortening or organic coconut oil (softened)
1 cup organic Sucanet or dark brown sugar firmly packed
½ cup granulated sugar
2 large eggs (may use egg replacer)
1 teaspoon GF vanilla extract
1 package (about 2 cups) GFCF chocolate chips
Optional: 1 cup chopped walnuts
Preheat oven to 375 degrees.
Finely grind quinoa flakes in processor. Add GF flour mix, baking soda, xanthan gum and salt and blend for 5 seconds.Beat margarine and both sugars in large bowl until well blended.
Beat in eggs and GF vanilla. Mix in dry ingredients. Mix in chocolate chips and walnuts if using.
For each cookie, scoop one rounded tablespoon (or use small ice cream-type scoop) and place on ungreased baking sheet (recommend lining with parchment paper); flatten slightly.
Bake until edges are golden brown, about 12 minutes. Cool on sheets 5 minutes. Transfer to racks and cool completely.
Yield: 4 dozen cookies
Episode 5: Farmer’s Market Finds
Mediterranean Chicken Kababs
Grilled Veggies
Cucumber and Tomato Salad
Quinoa Salad
Grilled Fruit
Mediterranean Chicken Kababs
Kebabs, food on a stick, offer a fun and easy meal solution because it has both meat and vegetables in one convenient “skewer”. Serve small 6-inch skewers if you are using the kebab as an appetizer. Use longer 10-12 inch skewers of wood or metal when the kebab is a main course. Skewers of food are cooked over a grill and may be served with a variety of dipping sauces. Although this recipe is for chicken kebabs, you may vary the ingredients using vegetables and meat or fish of your choice or make a vegetarian version.
Soak wooden skewers in water for at least 30 minutes before grilling so that they do not burn on the grill.
Ingredients:
1/2 cup extra-virgin olive oil
3 tablespoons fresh lemon juice
1 small shallot, grated
1/2 teaspoon ground cinnamon
1/4 teaspoon cayenne pepper
1 teaspoon dried or 1 tablespoon fresh thyme leaves
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
2 pounds skinless, boneless chicken breasts cut into cubes 1-inch cubes
8 ounces shitake mushrooms, stems removed
2 medium onions, peeled, cut in half theninto quarters
2 large red or yellow bell pepper, cut into1-inch pieces
10 (10-inch) wooden or metal skewers
In a large glass bowl, whisk the olive oil, lemon juice, shallot, cinnamon, cayenne, thyme, salt and pepper until blended. Toss the chicken cubes in the marinade, cover and refrigerate for 6-8 hours turning occasionally. May marinate overnight.
Preheat the grill (alternatively, preheat the oven broiler and line a baking sheet with aluminum foil.) Remove the meat from refrigerator.Thread a chicken cube onto a skewer, followed by the remaining ingredients, repeat the process until the skewer is full.
Grill (or broil) 15-20 minutes turning frequently. Serve hot.Serves 6-8
Grilled Veggies
Vary the vegetables depending on personal taste.
Ingredients:
2-3 zucchini, sliced lengthwise
1 eggplant, sliced lengthwise
Bell peppers, red, yellow, orange or green
2-3 Portobello mushrooms
Onions
Fresh basil
Olive Oil
Balsamic vinegar
Rub grill grate with oil to keep veggies from sticking.
Grill vegetables for 3 to 5 minutes until cooked through.
Serve sprinkled with fresh basil and a splash of olive oil and balsamic vinegar, if desired.
Serves 4
Marinated Cucumber and Tomato Salad
Ingredients:
1 teaspoon salt
1 tablespoon celery seed
1/2 cup sugar, honey or agave syrup
1 cup apple cider vinegar
7 cups (3-4 small, 2 large) cucumbers, sliced
1 cup sweet onion, sliced
2-3 large tomatoes cut into bite sized pieces
2-3 tablespoons fresh basil, chopped
Whisk salt, celery seed, sugar and vinegar in a large glass bowl; add cucumbers and onions. Refrigerate 4-6 hours or overnight. Add tomatoes and basil before serving.
Serves 8-12
Farm-Fresh Quinoa Salad
Ingredients:
1 cup organic whole grain quinoa
2 cups water
3 tablespoons lemon or lime juice, fresh squeezed
3 tablespoons olive oil
2 tablespoons cilantro, chopped
2 tablespoons fresh basil, chopped
½ teaspoon salt
¼ teaspoon pepper 1 bunch green onions (include some green tops), sliced
1 cup sliced celery
1 cup fresh corn
1 cup red bell pepper, chopped
2 tomatoes
2 cloves garlic or 1 shallot, minced
Rinse quinoa before using. In a medium saucepan, boil water and add quinoa. Cover and reduce heat. Simmer for 15 minutes or until liquid is absorbed. Remove from heat and fluff with fork. Set aside.
In a large bowl, whisk lime juice, olive oil, cilantro, basil, salt and pepper.
Add cooked quinoa and vegetables. Stir until well blended. Season with more salt and pepper, to taste.
Serves 6
Grilled Fruit
Here’s a simple yet surprisingly delicious side to a summertime meal. Grilling caramelizes the fruit, bringing out its rich, sweet flavor. Fresh pineapple, cantaloupe, peaches and apricots make ideal choices for the grill.
Ingredients:
Pineapple, peeled and sliced into spears 1-2 inches wide
Peaches, cut in half, stone removed
Apricots, cut in half, stone removed
Cantaloupe, peeled, sliced in wedges
Toasted coconut flakes (unsweetened)
Fresh lime
Rub grill grate with oil to keep fruit from sticking.
Grill fruit for 3 to 5 minutes until heated through and caramelized grill marks appear.
Serve with a sprinkle of toasted coconut flakes and a squeeze of fresh lime juice.
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