Easy Gluten Free Recipes by Brandon Schmid

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Table of Contents:

About the author………………………………………………………………………..……………….4 Sandwich bread ………………………………………….……………………………………………...5 Pumpkin and banana bread ……………………………………….………………………………6 Cornbread …………………………………………………………………………………………………7 Yorkshire pudding ……………………………………………………………………………………..8 White soda bread ……………………………………………………………………….……………...9 Gluten-free pizza crust ……………………………………………………………………….…….10 Brown rice bread ……………………………………………………………………….……………..11 Sun dried tomato bread …………………………………………………………………………….12 Cheesy gluten free loaf……………………………………………………………………………….13 Gluten free pastry ……………………………………………………………………….…………….14 Bonus resource page ……………………………………………………………………….………..15

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About The Author:

Binte Riziâ&#x20AC;&#x2122;s culinary skills developed from three critical factors: her long-standing passion for food, her recent interest in healthy and natural foods, and her husbandâ&#x20AC;&#x2122;s special dietary needs. She is a gourmet cook, caterer, food photographer and food-marketing consultant.

Binte has been actively managing the social media accounts of various food-intolerance businesses. She stays up-to-date with the latest news and development in the world of food allergies and intolerances, breakthrough product launches & advances in foodlabeling laws. She also specializes in creating meal plans for people on Gluten-free, Sugar-Free, Dairy-Free, Paleo and other healthy diets.

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Sandwich Bread Serves 12, Prep Time 30 mins, Total time 55 mins Ingredients:         

2 1/2 cups brown rice flour 2/3 cup cornstarch 2/3 cup powdered milk 1 tablespoon xanthan gum 1 teaspoon salt 1 3/4 cups warm water 1 (2 1/2 ounce) packet active dry yeast 3 tablespoons vegetable oil 2 large eggs

Directions: 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11.

In a small bowl, combine water and yeast. In a medium mixing bowl, whisk together dry ingredients. Add yeast mixture, vegetable oil and eggs. Using an electric mixer, mix dough for five minutes on medium-high speed. Lightly grease a 9x5-inch loaf pan with vegetable spray. Spread batter evenly into the pan. Lightly grease a piece of plastic wrap and cover the pan. Allow dough to rise for 1 hour. Preheat oven to 350°F. Bake dough for 55 minutes or until internal temperature reaches 208-211°F. Remove bread from oven and allow it to cool in the pan for five minutes.

Calories 230.2 , Total Fat 6.0 g , Saturated Fat 1.9 g , Cholesterol 37.9 mg , Sodium 236.4 mg , Total Carbohydrate 35.2 g , Dietary Fiber 2.1 g , Sugars 3.4 g , Protein 6.1 g

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Pumpkin and Banana Bread Servings:12, Prep Time: 45 mins, Cook Time 1 hr

Ingredients:           

2 cups all-purpose gluten-free flour 1 teaspoon baking soda 1/4 teaspoon salt 1/3 cup butter, softened 3/4 cup brown sugar 2 eggs 1 ¼ cup mashed ripe banana 1 cup canned pumpkin 1 teaspoon cinnamon 1/4 teaspoon nutmeg 1 teaspoon vanilla extract

Directions: 1. 2. 3. 4. 5. 6. 7. 8.

Preheat oven to 350°. Lightly grease 9 x 5 loaf pan. In large bowl, combine the flour, baking soda and salt. In separate bowl, cream together butter and brown sugar. Stir in eggs, mashed bananas, pumpkin, spices, and vanilla until well blended. Stir banana mixture into flour mixture; stir just to moisten. Pour batter into prepared loaf pan. Set aside 45 minutes before baking. Bake in preheated oven for 60-65 minutes until a toothpick inserted into center of loaf comes out clean.

Calories 151.7 , Total Fat 8.6 g , Saturated Fat 5.1 g , Cholesterol 55.5 mg , Sodium 274.2 mg , Total Carbohydrate 18.1 g , Dietary Fiber 1.0 g , Sugars 15.5 g , Protein 1.5 g

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Cornbread 8 servings, Total Time: 30 minutes

Ingredients:      

4 tablespoons canola oil 2 cups yellow or white cornmeal 1 ¼ teaspoon baking powder 1/2 teaspoon salt 1 large egg, beaten 1 1/2 cups nonfat milk or nonfat buttermilk

Directions: 1. Preheat oven to 450°F. Place oil in a 9-inch cast-iron skillet or similar-size glass baking dish and transfer to the preheating oven. 2. Mix cornmeal, baking powder and salt in a medium bowl. Add egg and milk (or buttermilk); stir until just combined. Remove the pan from the oven and swirl the oil to coat the bottom and a little way up the sides. Very carefully pour the excess hot oil into the cornmeal mixture; stir until just combined. Pour the batter into the hot pan. 3. Bake until the bread is firm in the middle and lightly golden, about 20 minutes. Let cool for 5 minutes before slicing.

Per serving: 172 calories; 7 g fat ( 1 g sat , 3 g mono ); 27 mg cholesterol; 24 g carbohydrates; 0 g added sugars; 5 g protein; 3 g fiber; 228 mg sodium; 85 mg potassium.

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Yorkshire Pudding Serves 8-10 , Total Time 35 mins

Ingredients:        

½ cup rice flour ½ cup tapioca flour ¼ tsp salt 2 eggs, preferably free range 1¼ cups milk 3 teaspoons butter, melted Olive oil for greasing pans

Directions: 1. Preheat the oven to 450°F. 2. Sift the rice flour and tapioca flour into a large bowl. Add the salt. Make a well in the center and drop in the eggs. Using a small whisk or wooden spoon, stir continuously, gradually drawing in flour from the sides, adding half the milk in a steady stream at the same time. When all the flour has been mixed in, whisk in the remainder of the milk and the cool melted butter. Allow to stand for 1 hour. 3. Grease a hot deep bun pan with olive oil or beef drippings and fill up to half to two-thirds with the batter. Bake in the oven for about 20 minutes. 4. Serve warm.

Calories 95 kcal , Potassium 61 mg , Magnesium 7 mg , Protein 3 g , Sugar 2 g , Fiber 0 g , Total Carbohydrate 14 g , Cholesterol 47 mg , Sodium 56 mg , Saturated Fat 1 g , Fat 3 g

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White Soda Bread Serves 12, Total Time: 50 mins

Ingredients:          

2¼ cups rice flour 1 cup tapioca flour ½ cup dried milk 1 teaspoon baking soda 1 ¼ heaped teaspoon gluten-free baking powder 1 teaspoon salt 1 heaped teaspoon xanthan gum 2 tablespoons superfine sugar 1 egg, lightly beaten 1 1/3 cups buttermilk

Directions: 1. Preheat the oven to 450°F. 2. Sift all the dry ingredients together into a large bowl. Mix well by lifting the dry ingredients up into your hands and then letting them fall back into the bowl through your fingers. This adds more air and therefore hopefully more lightness to your finished bread. Lightly whisk the egg and buttermilk together. Make a well in the center and pour in most of the egg and buttermilk at once. Using one hand, with your fingers stiff and outstretched (like a claw!), stir in a full circular movement from the center to the outside of the bowl in ever increasing circles, adding a little more buttermilk if necessary. The dough should be softish, not too wet and sticky. 3. The trick with white soda bread is not to over-mix the dough. Mix it as quickly and as gently as possible, thus keeping it light and airy. When the dough all comes together, turn it out onto a rice-floured work surface. 4. Wash and dry your hands. With rice floured fingers, roll lightly for a few seconds—just enough to tidy it up. Pat the dough into a round, pressing it to about 2in height. Place the dough on a baking sheet dusted lightly with rice flour. With a sharp knife cut a deep cross in it, letting the cuts go over the sides of the bread. Prick with a knife at four angles which, according to Irish folklore, is to let the fairies out! 5. Bake in the oven for 5 minutes, then reduce the temperature to 350°F for a further 25-30 minutes or until cooked. If in doubt, tap the bottom of the bread: if it is cooked, it will sound hollow. Cool on a wire rack. Calories 189 kcal , Potassium 158 mg , Magnesium 20 mg , Protein 5 g , Sugar 6 g , Fiber 1 g , Total Carbohydrate 39 g , Cholesterol 20 mg , Sodium 399 mg , Saturated Fat 0 g , Fat 1 g

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Gluten Free Pizza Crust Makes 2 crusts Total time : 30 mins

Ingredients           

1 cup (250 mL) whole bean flour 1 cup (250 mL) sorghum flour 1/3 cup (75 mL) tapioca starch 1 tsp (5 mL) granulated sugar ½ tsp (2 mL) xanthan gum 1½ tsp (7 mL) bread machine or instant yeast 1 tsp (5 mL) salt 1 tsp (5 mL) dried oregano leaves 1¾ cups (425 mL) water 1 tsp (5 mL) cider vinegar 2 tbsp (25 mL) vegetable oil

Equipment: 

Two 12-inch (30 cm) pizza pans, lightly greased

Directions 1. In a large bowl or plastic bag, combine whole bean flour, sorghum flour, tapioca starch, sugar, xanthan gum, yeast, salt and oregano. Mix well and set aside. 2. In a separate bowl, using a heavy-duty electric mixer with paddle attachment, combine water, vinegar and oil until well blended. 3. With the mixer on the lowest speed, slowly add the dry ingredients until combined. With a rubber spatula, scrape the bottom and sides of the bowl. With the mixer on medium speed, beat for 4 minutes. 4. Immediately pour onto prepared pans (see Notes). Spread evenly with a water-moistened rubber spatula. Allow to rise in a warm, draft-free place for 15 minutes. Bake in 400°F (200°C) preheated oven for 12 to 15 minutes or until firm. Spread with your choice of toppings. Return to oven and bake according to recipe topping directions. Calories 640 kcal , Potassium 498 mg , Magnesium 96 mg , Protein 18 g , Sugar 8 g , Fiber 8 g , Total Carbohydrate 100 g , Cholesterol 0 mg , Sodium 1202 mg , Saturated Fat 1 g , Fat 18 g

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Brown Rice Bread Serves 12, Prep 20 mins Cook 40 mins Ingredients:           

3 large eggs 1/4 cup vegetable oil 1 ¼ teaspoon lemon juice 1 1/4 cups warm water 4 ½ tablespoons sugar, divided 1 1/2 tablespoons active dry yeast 2 cups tapioca flour 2 cups brown rice flour 2/3 cup nonfat dry milk powder (instant) 2 teaspoons xanthan gum 1 teaspoon salt

Bring all refrigerated ingredients to room temperature. Grease a 5 x 9-inch loaf pan. Directions: 1. In the bowl of a stand mixer, combine eggs, oil, and lemon juice. In a large measuring cup, combine water, 1 tablespoon sugar, and yeast; let stand for 5 minutes, or until foamy. In a medium bowl, combine tapioca starch flour, brown rice flour, dry milk powder, xanthan gum, salt, flax seed, and 3 tablespoons sugar. Add yeast mixture to the egg mixture, then slowly add dry ingredients a little at a time until completely incorporated. Mix batter on high speed for 31/2 minutes, then pour into prepared pan. 2. Cover bread with foil and place in a cold oven. Set a pan of hot water on a lower shelf underneath the bread. Leave for 10 minutes with oven door closed. (This will cause the tread to rise quickly.) Remove bread from oven (do not uncover) and place in a warm place in the kitchen. 3. Preheat I oven to 400°F Bread will continue to rise as oven preheats. 4. Uncover bread and bake for 10 minutes to brown the top. Cover bread with foil and continue to bake bread for 30 minutes. 5. Turn bread out onto a cooling rack & serve. Calories 199.0 , Total Fat 6.6 g , Saturated Fat 1.1 g , Cholesterol 54.2 mg , Sodium 250.3 mg , Total Carbohydrate 28.5 g , Dietary Fiber 1.5 g , Sugars 7.9 g , Protein 6.4 g

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Sun-Dried Tomato Bread Yields 1 loaf, Prep time 15mins Cook Time 1 hr Ingredients: 7 ounces gluten-free flour 1/4 teaspoon salt 3 ¼ teaspoons gluten free baking powder 1 1/4 cups buttermilk (or same amount of whole milk with a squeeze of lemon juice)  3 eggs  1 teaspoon tomato paste  3 tablespoons olive oil  2 ounces sun-dried tomatoes packed in oil, coarsely chopped (about 6-8)  1 ounce parmesan cheese, grated (or vegetarian parmesan)    

Directions: 1. Heat oven to 350°F 2. Mix the flour, salt and baking powder in a large bowl. In a separate bowl, whisk together the buttermilk, eggs, tomato paste and oil. 3. Fold the wet ingredients into the dry, then add the sundried tomatoes and half the parmesan. 4. Grease a 2lb loaf tin and pour in the mixture. 5. Sprinkle the remaining parmesan on top and bake for 50-60 mins until a skewer inserted into the middle comes out clean. 6. Turn out onto a wire rack to cool. Calories 829.0 , Total Fat 60.7 g , Saturated Fat 16.0 g , Cholesterol 671.7 mg , Sodium 1740.2 mg , Total Carbohydrate 31.2 g , Dietary Fiber 3.5 g , Sugars 16.7 g , Protein 43.0 g

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Cheesy Gluten Free Loaf Yields 1 loaf, Prep Time:15 mins , Cook Time 2 hrs 39 mins Ingredients:                   

1 3/4 cups low-fat milk, heated to 80-90 F 3 1/2 tablespoons olive oil 2 large eggs 3 tablespoons honey 1 teaspoon cider vinegar 1 1/2 teaspoons salt 2 cups brown rice flour 1 cup potato starch 1/2 cup tapioca flour 1/4 garfava flour 1/4 cup quinoa flour 2 1/2 teaspoons xanthan gum 3/4 teaspoon gelatin 1/3 cup provolone cheese, shredded 2 tablespoons provolone cheese, shredded 1/3 cup mozzarella cheese, shredded 2 tablespoons mozzarella cheese, shredded 1/4 cup parmesan cheese, grated 2 1/4 teaspoons active dry yeast, instant or 2 1/4 teaspoons active dry yeast, bread machine

Directions: 1. Place the kneading paddle in the bread pan. 2. Add the milk, oil, eggs, honey and cider vinegar to the bread pan. 3. In a separate mixing bowl, stir together all remaining ingredients except the yeast. Add this well-incorporated mixture to the bread pan. 4. Add the yeast to the bread pan last. 5. Place the bread pan in the Cuisinart Convection Bread Maker. 6. Press Menu and select Gluten Free. 7. Press Crust and select Medium (or another setting of your choice). 8. Press Loaf and select dough size. 9. Press Start to mix, knead, rise and bake. 10. While the dough is kneading, scrape the sides of the bread pan with a rubber spatula for best mixing results. 11. When cycle is done, remove bread from machine and transfer to wire rack to cool, as cooled bread is easier to slice. Calories 3301.4 , Total Fat 99.0 g , Saturated Fat 34.7 g , Cholesterol 548.5 mg , Sodium 5174.3 mg , Total Carbohydrate 455.5 g , Dietary Fiber 25.9 g , Sugars 84.1 g , Protein 102.4 g

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Gluten Free Pastry Serves 2, Prep 10 mins

Ingredients:   

100 g gluten-free flour 50 g butter or 50 g margarine 2 tablespoons water

Directions: 1. using a pastry cutter of knife, blend the butter into the flour until in resembles breadcrumbs. 2. add the water and bring together into a soft ball of dough. 3. wrap in cling film and leave to stand for 30-60 minutes. 4. roll out gently and use as per your recipe, (i found it easier to roll out with a lightly floured rolling pin on a lightly floured surface). Calories 178.1 , Total Fat 20.1 g , Saturated Fat 12.7 g , Cholesterol 53.4 mg , Sodium 143.4 mg , Total Carbohydrate 0.0 g , Dietary Fiber 0.0 g , Sugars 0.0 g , Protein 0.2 g

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Table of Contents:

About the author………………………………………………………………………..……………….4 Onions and mushroom omelet ………………………………………….………………….……..5 Quinoa Porridge with Cinnamon, Pecans and Blueberries ……………………….…..6 Stuffed celery ……………………………………………………………………………………...……..7 Fresh fruit salad ………………………………………………………………………………………..8 Quinoa & Pomegranate Salad …………………………………………….………………………9 Thick potato omelet ……………………………………….………………………………………..10 Super smoothie …………………………………………………………………………………...…..11 Banana smoothie …………………………………………………………………………………….12 Stuffed taco with eggs ……………………………………….……………………………………..13 Cranberry and apple muffins ……………………………………………………………….…..14 Resources …………………………………………………………………………………………..…..15

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About The Author:

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Onions And Mushroom Omelet Serves 1, Total time 15 mins

Ingredients:     

¼ of finely chopped onions ½ cup/110 gm of chopped mushrooms 3 eggs Sea salt and pepper to season 1 tbsp olive oil

Directions: 1. Heat oil in frying pan on medium heat, fry ¼ of a finely chopped onion and ½ cup of chopped mushrooms for 34min or until lightly browned, remove from pan. 2. Whisk 3 eggs in a bowl then place in the frying pan with the onions, until eggs are cooked through. Add sea salt and pepper to taste. Remove from heat and stir in pine nuts before serving (alternatively, you can roast the pine nuts first, and then add at this step).

Calories

230

Protein 16 g

Total fat

15 g

Fiber

Cholesterol

0 mg

Carbohydrate 15 g

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Sodium 3 mg

Quinoa Porridge with Cinnamon, Pecans and Blueberries Serves 1, Total time 20 Minutes

Ingredients: 

½ cup/110 ml of almond or rice milk



½ cup/110 ml of water



½ cup/115 gm of quinoa



1 cup/225 gm of fresh blueberries and raspberries



½ a tsp cinnamon



2 tbsp Pumpkin seeds



8-10 pecans

Directions: 1. Combine rice milk or almond milk, water and quinoa in a medium saucepan. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer 15 minutes or until most of the liquid is absorbed. 2. Turn off heat; let stand covered 5 minutes. Stir in fresh blueberries, raspberries and cinnamon; transfer to two bowls and top with pecans and pumpkin seeds. Calories

230

Protein 16 g

Sodium 3 mg

Total fat

15 g

Cholesterol Fiber

0 mg

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Carbohydrate 15 g

Stuffed Celery Serves 1, Total Time: 10

Ingredients:   

3 sticks of celery 2 tsp Almond butter 2 tbsp Pumpkin seeds

Directions: Enjoy a healthy morning snack before a workout. Simply fill between the celery with almond butter and place pumpkin seeds on top.

Calories 16 fat 0.17 g

Fiber

Protein 50 g 1.6 g

Cholesterol

0 mg

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Carbohydrate 3 g

Sodium3 mg

Total

Fresh Fruit Salad Yields 10 cups, Total Time: 10 min

Ingredients: 

2 crisp sweet apples



3 peaches, nectarines or 6 apricots



2 bananas, sliced thin



3 Cup/675 gm mixed berries (fresh blueberries, raspberries, strawberries)



2 Cup/450 gm seedless grapes (red or green)



1 Cup/225 gm freshly squeezed orange juice



Nutmeg (optional)

Directions: 1. Chop fruit and mix gently in large bowl. 2. Pour fresh orange juice over fruit, stir and refrigerate. 3. Serve with dash of nutmeg.

Calories: about 105 per cup.

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Quinoa & Pomegranate Salad Serves 1, Total Time: 10-15 Minutes

Ingredients: 

½ cup quinoa



½ cup vegetable stock



75gm/2.5 oz pine nuts



1 pomegranate, seeds removed



2 tbsp fresh mint, chopped



2 tbsp fresh coriander, chopped



1 lime, juiced



Extra-virgin olive oil

Direction: 1. Cook the quinoa according to pack instructions adding the vegetable stock cube to the cooking water. Leave to cool, and then break up with a fork. 2. Meanwhile, toast the pine nuts in a dry frying pan until lightly golden. Mix the pine nuts, pomegranate seeds, herbs, lime juice and 4 tbsp oil through the quinoa. 3. Add chopped dried apricots instead of the pomegranate. Or try adding some cooked shredded chicken. Calories 160 kcal Protein 5 g Fat 12 g Saturated Fat 2 g Carbohydrates 9 g Sugars 7 g

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Fibre 3 g

Thick Potato Omelet 2 servings . Total Time: 25 minutes

Ingredients:          

3 teaspoons extra-virgin olive oil, divided 1 cup frozen hash-brown potatoes, or diced cooked potatoes 1 4-1/2-ounce can chopped mild green chiles 4 large eggs 1/2 teaspoon hot sauce, such as Tabasco 1/4 teaspoon salt, or to taste ¼ tsp black pepper 1/2 cup grated pepper Jack, or Cheddar cheese 1/4 cup chopped scallions 1/4 cup chopped parsley

Directions: 1. Heat 1 teaspoon oil in a 10-inch nonstick skillet over medium-high heat. Add potatoes and cook until golden brown, shaking the pan and tossing the potatoes from time to time, 3 to 5 minutes. Stir in chiles and transfer to a plate. Wipe out the pan. 2. Blend eggs, hot sauce, salt and pepper with a fork in a medium bowl. Stir in cheese, scallions, cilantro (or parsley) and the potato mixture. 3. Set a rack about 4 inches from the heat source; preheat the broiler. 4. Brush the pan with the remaining 1 teaspoon oil; heat over medium heat. Pour in the egg mixture and tilt to distribute evenly. Reduce the heat to medium-low and cook until the bottom is light golden, lifting the edges to allow uncooked egg to flow underneath, 3 to 4 minutes. Place the pan under the broiler and cook until the top is set, 1 1/2 to 2 1/2 minutes. 5. Transfer to a plate. Per serving: 335 calories; 23 g fat ( 9 g sat , 7 g mono ); 402 mg cholesterol; 11 g carbohydrates; 21 g protein; 2 g fiber; 872 mg sodium; 250 mg potassium.

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Super Smoothie 3 servings, Total Time: 5 minutes

Ingredients:     

1 1/4 cups orange juice, preferably calcium-fortified 1 banana 1 1/4 cups frozen berries, such as raspberries, blackberries, blueberries and/or strawberries 1/2 cup low-fat silken tofu, or low-fat plain yogurt 1 tablespoon sugar, or Splenda Granular (optional)

Directions: 1. Combine orange juice, banana, berries, tofu (or yogurt) and sugar (or Splenda), if using, in a blender; cover and blend until creamy. Serve immediately.

Per serving: 139 calories; 2 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 33 g carbohydrates; 0 g added sugars; 4 g protein; 4 g fiber; 19 mg sodium; 421 mg potassium.

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Banana Smoothie 1 serving , Total Time 10 minutes

Ingredients:     

1 banana 1/2 cup silken tofu 1/2 cup soymilk 2 tablespoons unsweetened cocoa powder 1 tablespoon honey

Directions: 1. Slice banana and freeze until firm. Blend tofu, soymilk, cocoa and honey in a blender until smooth. With the motor running, add the banana slices through the hole in the lid and continue to puree until smooth.

Per serving: 340 calories; 8 g fat ( 1 g sat , 1 g mono ); 0 mg cholesterol; 60 g carbohydrates; 17 g protein; 10 g fiber; 121 mg sodium; 749 mg potassium.

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Taco Stuffed With Egg 1 serving , Total Time: 15 minutes

Ingredients:    

2 corn tortillas 1 tablespoon salsa 2 tablespoons shredded reduced-fat Cheddar cheese 1/2 cup liquid egg substitute

Directions: 1. Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds. 2. Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add egg substitute and cook, stirring, until the eggs are cooked through, about 2 minutes. Divide the scrambled egg between the tacos.

Per serving: 153 calories; 2 g fat ( 1 g sat , 0 g mono ); 3 mg cholesterol; 15 g carbohydrates; 0 g added sugars; 17 g protein; 0 g fiber; 453 mg sodium; 207 mg potassium.

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Cranberry & Apple Muffins Yields 24, Total Time 50 mins Ingredients:

   

1 cup shredded zucchini (about 1 zucchini) 1 1/2 cups finely chopped apples (about 1 large apple) 1/2 cup dried cranberries 1/2 cup chopped walnuts 1 teaspoon orange zest 1 teaspoon lemon juice

        

2 1/2 cups gluten-free flour 1 teaspoon xanthan gum 1 teaspoon baking soda 1 1/2 teaspoons baking powder 1 1/2 teaspoons cinnamon 1/2 teaspoon nutmeg 1/2 teaspoon ginger 1/4 teaspoon allspice 1/4 teaspoon clove

    

4 eggs 1 1/2 cups applesauce 1/3 cup packed brown sugar 1 tablespoon molasses 2 teaspoons vanilla

 

Directions:         

Preheat oven to 350 degrees. Grease or line two muffin pans In a medium sized bowl stir together the filling ingredients. In large bowl, mix together dry ingredients using a wire whisk. Stick your nose in and smell all the spices! In a mixer, beat the eggs, then add the rest of the wet ingredients and mix well. Turn mixer on low speed and add the dry mix a little bit at a time, mixing after each addition. Put mixer on medium-high speed and mix for about 15 seconds. Add the filling ingredients and mix on low for about 15 seconds. Spoon the batter into pans, filling halfway Decorate with Walnuts biscotti crumbs Bake for 20-25 minutes. When done, leave in pans at least 5 minutes before eating.

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Table of Contents:

About the author………………………………………………………………………..………………………..…….4 Grilled Chicken Ratatouille ……………………….………………………………………….………………..…..5 Roasted Winter Vegetables with Cheesy Polenta .………………………………………………..……...6 Grilled Chicken Tenders with Cilantro Pesto ………………………………………………………..…….7 Kale, Sausage & Lentil Skillet Supper …………………………………………………….........................…..8 Brown Rice & Goat Cheese Cakes …………………….…………………………………………………...……9 Jumbo Prawns & Balsamic-Orange Onions ………………….……………………….………………......10 Baked Cod with Chorizo & White Beans ……………………………………………………………..……11 Salmon Roasted with Tomatoes & Olives ……………………………………………………………..….12 Baked Squash with Wild Rice Stuffing …………….…………………………………………………..…...13 Quinoa & Bean Stew …………………………………………………………………………….………………....14 Resources ……………………………………………………………………………………………………….....…..15

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Grilled Chicken Ratatouille 4 servings , Total Time: 45 minutes

Ingredients:             

4 tablespoons extra-virgin olive oil 4 tablespoons chopped fresh basil 1 tablespoon chopped fresh marjoram Canola or olive oil cooking spray 1 red bell pepper, halved lengthwise, remove seeds 1 small eggplant, cut into 1/2-inch-thick rounds 1 medium zucchini, halved lengthwise 1 teaspoon salt 4 plum tomatoes, halved lengthwise 1 medium red onion, cut into 1/2-inch-thick rounds 4 boneless, skinless chicken breasts, (about 1 1/4 pounds), trimmed and tenders removed 1/3 teaspoon freshly ground pepper 2 tsp red-wine vinegar

Directions: 1. Preheat grill to medium-high. 2. Combine oil, basil, marjoram and salt in a small bowl and reserve 1 tablespoon of the mixture. 3. Coat both sides of bell pepper, eggplant, zucchini, tomato and onion pieces with cooking spray. Grill the vegetables, turning once, until soft and charred in spots. 4. Rub the tablespoon of reserved herb mixture on both sides of chicken and sprinkle with pepper. Grill the chicken until cooked through and no longer pink in the center, 4 to 5 minutes per side. 5. Meanwhile, transfer the grilled vegetables to a cutting board and chop into 1-inch pieces. Return to the bowl and toss with vinegar and the remaining herb mixture. Serve the grilled chicken with the ratatouille.

Per serving: 324 calories; 13 g fat ( 2 g sat , 9 g mono ); 82 mg cholesterol; 16 g carbohydrates; 36 g protein; 7 g fiber; 687 mg sodium; 1063 mg potassium.

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Roasted Winter Vegetables with Cheesy Polenta 4 servings , Total Time: 45 minutes

Ingredients            

4 cups cauliflower florets 4 cups cubed peeled butternut squash, (1 1/2inch chunks) 1 medium onion, sliced 2 tablespoons extra-virgin olive oil 1/2 teaspoon garlic powder 1 teaspoon freshly ground pepper, divided 1/4 teaspoon salt 2 1/2 cups vegetable broth, or reduced-sodium chicken broth 1 cup water 3/4 cup cornmeal 1 1/4 teaspoon chopped fresh rosemary, or 1/2 teaspoon dried 2/3 cup finely shredded Parmesan cheese, preferably Parmigiano-Reggiano

Directions: 1. Preheat oven to 500°F. 2. Toss cauliflower, squash and onion in a large bowl with oil, garlic powder, 1/2 teaspoon pepper and salt. Spread on a rimmed baking sheet. Roast, stirring once, until tender and browned in spots, 25 to 30 minutes. 3. Meanwhile, combine broth and water in a small saucepan. Bring to a boil. Slowly whisk in cornmeal, rosemary and the remaining 1/4 teaspoon pepper until smooth. Reduce heat to low, cover and cook, stirring occasionally, until very thick and creamy, 10 to 15 minutes. Stir in cheese; remove the polenta from the heat. Serve the vegetables over the polenta.

Per serving: 336 calories; 14 g fat ( 5 g sat , 5 g mono ); 20 mg cholesterol; 44 g carbohydrates; 14 g protein; 9 g fiber; 688 mg sodium; 812 mg potassium.

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Grilled Chicken Tenders with Cilantro Pesto 4 servings , Total Time: 35 minutes

Ingredients:        

1/4 cup lime juice 1/4 cup gluten-free soy sauce 2 tablespoon canola oil 1 teaspoon chili powder 1 pound chicken tenders 1 1/2 cups loosely packed fresh cilantro leaves, (1-2 bunches) 2 scallions, sliced 2 ¼ tablespoons toasted sesame seeds

Directions: 1. Whisk lime juice, soy sauce, oil and chili powder in a large bowl. Reserve 2 tablespoons of the marinade in a small bowl. Add chicken to the remaining marinade; toss to coat. Marinate in the refrigerator for 20 minutes or up to 1 hour. 2. Preheat grill to medium-high. 3. Meanwhile, place cilantro, scallions, sesame seeds and the reserved marinade in a food processor and process until fairly smooth. 4. Oil the grill rack. Remove the chicken from the marinade (discard marinade) and grill until cooked through and no longer pink in the middle, about 2 minutes per side. 5. Serve the chicken & cilantro-sesame pesto together.

Per serving: 168 calories; 6 g fat ( 1 g sat , 3 g mono ); 63 mg cholesterol; 3 g carbohydrates; 0 g added sugars; 24 g protein; 1 g fiber; 299 mg sodium; 294 mg potassium.

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Kale, Sausage & Lentil Skillet Supper 4 servings, about 1 1/2 cups each , Total Time: 1 1/4 hours Ingredients            

4 teaspoons extra-virgin olive oil, divided 1 12-ounce package cooked chicken sausage 2 medium onions, thinly sliced 2 tablespoons chopped garlic Pinch of crushed red pepper, or to taste 2 1/2 cups water 1 1/2 cups red wine 1 cup lentils, preferably French green 12 cups chopped kale leaves, tough stems removed 1 teaspoon chopped fresh sage 1/2 teaspoon salt Freshly ground pepper, to taste

Directions: 1. Heat 1 teaspoon oil in a large skillet over medium heat. Add sausages and cook until browned on all sides, 4 to 5 minutes total. Transfer to a clean cutting board. 2. Add the remaining 2 teaspoons oil and onion to the pan and cook until browned, 4 to 5 minutes. Add garlic and crushed red pepper and cook, stirring, until fragrant, about 15 seconds. Add water and wine, increase heat to high and bring to a boil, scraping up any browned bits. Add lentils, reduce heat to maintain a simmer, and cook, partially covered, for 40 minutes. 3. Add kale, sage and salt and cook, covered, stirring occasionally, until the lentils and kale are tender, about 10 minutes more. Slice the sausage and stir into the pan along with pepper. Cook another 2 minutes.

Per serving: 500 calories; 11 g fat ( 1 g sat , 3 g mono ); 60 mg cholesterol; 58 g carbohydrates; 32 g protein; 16 g fiber; 665 mg sodium; 1597 mg potassium.

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Brown Rice & Goat Cheese Cakes 6 servings , Total Time: 1 hour 10 minutes

Ingredients:           

3/4 cup medium-grain brown rice 1 1/2 cups water 5 teaspoons extra-virgin olive oil, divided 6 medium shallots, chopped 2 medium carrots, shredded using the large holes of a box grater 1/2 cup toasted pecans 3 ounces goat cheese 1 large egg white 3/4 teaspoon dried thyme 1/2 teaspoon salt 1/2 teaspoon freshly ground pepper

Directions: 1. Bring rice and water to a boil in a medium saucepan. Reduce heat to low, cover, and simmer at the lowest bubble until the water is absorbed and the rice is tender, 30 to 50 minutes. Remove from the heat and let stand, covered, for 10 minutes. 2. Meanwhile, heat 2 teaspoons oil in a large skillet over medium heat. Add shallots; cook, stirring often, until soft, 2 to 3 minutes. Add carrots, reduce the heat to low and cook, stirring often, until softened and the shallots are lightly browned, about 4 minutes. Remove from the heat. 3. Preheat oven to 400°F. 4. Transfer the cooked vegetables and rice to a large food processor. Add pecans, goat cheese, egg white, thyme, salt and pepper. Pulse until well blended but still a little coarse. Scrape into a large bowl. With wet hands, form the mixture into six 3-inch patties (about 1/2 cup each). 5. Heat the remaining 2 teaspoons oil in a large nonstick skillet over medium heat. Add the patties and cook until well browned, 3 to 4 minutes per side. Transfer to a baking sheet and bake for 15 minutes.

Per serving: 250 calories; 14 g fat ( 3 g sat , 7 g mono ); 7 mg cholesterol; 26 g carbohydrates; 0 g added sugars; 7 g protein; 3 g fiber; 274 mg sodium; 250 mg potassium.

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Jumbo Prawns & Balsamic-Orange Onions 4 servings , Total Time: 2 hours 20 minutes

Ingredients:          

15 raw shrimp, peeled and deveined 2 large sweet onions, sliced 3 tablespoons extra-virgin olive oil 1 teaspoon kosher salt 1 ½ teaspoon freshly grated orange zest Juice of 1 orange 2 tablespoons balsamic vinegar 1 teaspoon finely chopped fresh rosemary, or 1/4 teaspoon dried Pinch of crushed red pepper 1/4 cup sliced scallion greens

Directions: 1. Preheat oven to 400°F. 2. Toss onions, oil and salt in a 9-by-13-inch baking pan until coated. Cover with foil. Bake until softened and juicy, about 45 minutes. 3. Remove foil, stir and continue baking, uncovered, until the onions around the edges of the pan are lightly golden, 25 to 30 minutes. 4. Stir in orange zest, orange juice, vinegar, rosemary and crushed red pepper. Bake until most of the liquid has evaporated, about 30 minutes. 5. Stir in shrimp and bake until cooked through, 20 to 25 minutes. 6. Garnish with sliced scallion greens and serve.

Per serving: 314 calories; 10 g fat ( 2 g sat , 6 g mono ); 259 mg cholesterol; 18 g carbohydrates; 0 g added sugars; 36 g protein; 2 g fiber; 550 mg sodium; 581 mg potassium.

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Baked Cod with Chorizo & White Beans 4 servings , Total Time: 40 minutes

Ingredients:          

1 teaspoon extra-virgin olive oil 2 ounces Spanish chorizo, or turkey kielbasa, diced 1 shallot, finely chopped 1 1/4 teaspoon chopped fresh thyme 1 pint grape tomatoes, halved 1/2 cup dry white wine, divided 1 15-ounce can great northern beans, rinsed 1/2 teaspoon salt, divided 1 1/4 pounds Pacific cod, cut into 4 pieces Freshly ground pepper, to taste

Directions: 1. Preheat oven to 425°F. Coat a 9-by-13-inch baking dish with cooking spray. 2. Heat oil in a medium saucepan over medium-high heat. Add shallot, chorizo (or kielbasa) and thyme and cook, stirring, until fragrant, about 1 minute. Add tomatoes and 1/4 cup wine. Cook, stirring occasionally, until the tomatoes are broken down and the wine is almost evaporated, 2 to 4 minutes. Stir in beans and 1/4 teaspoon salt and remove from the heat. 3. Sprinkle fish with the remaining 1/4 teaspoon salt and pepper; place in the prepared baking dish. Top each piece of fish with equal amounts of the tomato mixture (about 1/2 cup per fillet). 4. Pour the remaining 1/4 cup wine into the pan and cover the pan with foil. Bake until the fish is just cooked through, 15 to 20 minutes.

Per serving: 293 calories; 8 g fat ( 2 g sat , 4 g mono ); 66 mg cholesterol; 18 g carbohydrates; 0 g added sugars; 30 g protein; 6 g fiber; 567 mg sodium; 511 mg potassium.

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Salmon Roasted with Tomatoes & Olives 4 servings , Total Time: 1 hour 20 minutes

Ingredients:          

2 pounds ripe plum tomatoes, stem ends trimmed, cut into thin wedges 1/2 medium onion, peeled and cut into thin wedges 1/4 teaspoon salt 2 strips orange zest, cut into thin slivers 2 cloves garlic, minced 2 tablespoon extra-virgin olive oil 1 cup pitted Kalamata olives, coarsely chopped 1 tablespoon chopped fresh rosemary Freshly ground pepper, to taste 1 1/4 pounds salmon fillet, (about 1 1/2 inches thick), skin removed, cut into 4 portions

Directions: 1. Preheat oven to 400°F. Combine tomatoes, onion, orange zest and garlic in a large roasting pan or on a large baking sheet with sides. Drizzle with oil and toss to coat. 2. Roast, uncovered, stirring occasionally, until the tomatoes and onion are tender and beginning to brown on the edges, about 45 minutes. Remove pan from the oven. Increase oven temperature to 450°. 3. Add olives and rosemary to the pan; season with salt and pepper. Clear four spaces in the pan and place a salmon piece in each. Spoon some of the tomato mixture on top. 4. Roast for 15 minutes.

Per serving: 372 calories; 20 g fat ( 3 g sat , 6 g mono ); 90 mg cholesterol; 14 g carbohydrates; 0 g added sugars; 34 g protein; 3 g fiber; 585 mg sodium; 1281 mg potassium.

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Baked Squash with Wild Rice Stuffing 4 servings , Total Time: 1 hour Ingredients:          

2 Tablespoon Extra Virgin Olive Oil 1/2 cup diced fresh mushrooms 1/4 cup diced onions 1/4 cup diced celery 2 cups cooked Wild Rice, see package directions 1/2 cup Dried Cranberries 1/2 cup dry pan roasted pecans, coarsely chopped 1 or 2 pinches Sea Salt 1/2 teaspoon dried sage powder, or poultry seasoning Safflower Oil, for oiling the squash skin

Directions: 1. 2. 3. 4. 5.

Heat oil in a skillet and sauté the onion for 2 minutes. Add celery and mushrooms and sauté another 2 to 3 minutes. Place in a mixing bowl and add wild rice, pecans, cranberries, sage and salt. Mix. Lightly oil the skin of each squash half and stuff with the wild rice mixture. Cover squash with foil wrap and bake at 350° F. for 45 minutes or until the squash is tender.

Per serving: 325 Calories, 13g Fat (34% calories from fat), 5g Protein, 52g Carbohydrate, 6g Fiber, 0mg Cholesterol, 54mg Sodium

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Quinoa & Bean Stew 5 servings , Total Time: 25 minutes Ingredients:         

2 Tablespoon Extra Virgin Olive Oil 1 cup onion, diced 1/2 cup carrots, diced 15 ounces Navy Beans, do not drain 15 ounces Kidney Beans, do not drain 2 1/4 cups vegetable stock 1/2 cup any Quinoa, rinsed and drained 1/2 teaspoon Sea Salt, if desired 2 cups baby spinach leaves

Directions: 1. 2. 3. 4. 5.

Heat oil in a medium soup pot and sauté the onion for 3 to 5 minutes. Add all remaining ingredients except the spinach, cover and bring to a boil. Reduce the flame to medium-low and simmer for 12 until the quinoa is done. Mix in the spinach greens and cook 1 minute until they are wilted. Serve warm.

Per serving: 254 Calories, 5g Fat (16% calories from fat), 14g Protein, 41g Carbohydrate, 17g Fiber, 0mg Cholesterol, 228mg Sodium

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Table of Contents:

About the author………………………………………………………………………..………………………..…….4 Creamy Tuna Casserole ………………………...………….………………………………….………………..…..5 Gooey Mac and Cheese …………………………………………………………………..…………………..……...6 Italian Margherita Pizza ………………………………..……………………………………………………..…….7 Spaghetti & Veggie Bake ………………....…………………………………………………….........................…..8 Garlicky Baked Oven Fries ……………………………….…………………………………………………...……9 Chicken Pot Pie ……………………………………….………………….……………………….………………......10 Crispy Chicken Nuggets ………………………….…………………………………………………………..……11 Crispy Treats …………………………………………...…………………………………………………………..….12 Cranberry Walnut Chocolate Chip Cookies …………………………………………………………..…...13 Pumpkin Cookies ……...………………………………………………………………………….………………....14 Resources …….………………………………………………………………………………………………….....…..15

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About The Author:

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Creamy Tuna Casserole Serves: 4, Total time 45 mins

Ingredients:          

8 ounces shaped gluten-free pasta 1 can cream of celery soup, not condensed 1/2 cup mayonnaise 3/4 cup evaporated milk 1 1/4 cup grated cheddar cheese, divided 1/2 cup peas 1/4 small onion 4 ounces mushrooms, 1/2 teaspoon black pepper 2 (6 ounce) cans tuna, drained

Directions: 1. 2. 3. 4. 5.

Cook pasta until al dente. Preheat oven to 325 degrees F. Combine all ingredients except 1/2 cup cheese in a large casserole dish. Sprinkle reserved cheese over the top. Bake for 30 minutes and serve

Per serving: Calories 494.9 , Total Fat 31.6 g , Saturated Fat 11.8 g , Cholesterol 95.0 mg , Sodium 1283.0 mg , Total Carbohydrate 20.5 g , Dietary Fiber 0.9 g , Sugars 3.8 g , Protein 31.9 g

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Gooey Mac and Cheese Serves 6, Total Time 25 mins

Ingredients:          

1 (8 ounce) box gluten free macaroni noodles 3/4 cup mimiccreme brand non-dairy coffee creamer 3/4 cup rice milk 1 -2 cup of cheddar cheese 3 tablespoons of margarine 3 tablespoons potato starch 1 tablespoon nutritional yeast 1/4 teaspoon black pepper 1/4 teaspoon paprika 1/8 teaspoon mustard powder

Directions: 1. Prepare pasta according to box directions. 2. In a separate pit, make a roux by melting the margarine and then whisking in the potato/corn/tapioca starch until well blended and you have a thick paste. Use a medium-low flame and work quickly. 3. Add the non-dairy creamer and the almond/rice milk. Continue to whisk to blend well on medium heat. You should have a nice white sauce. 4. Add the Daiya cheese. Stir until completely melted (no lumps). 5. Add the rest of the spices and stir. If the sauce is too thick, add more milk or creamer; if it's too thin, add more starch. 6. When the sauce is at the desired consistency, pour in your pasta and coat with the sauce. 7. Serve hot

Per serving: Calories 350, Total Fat 15.6 g, Saturated Fat 5.8 g, Cholesterol 19.7 mg , Sodium 213.2 mg , Total Carbohydrate 37.2 g , Dietary Fiber 2.1 g , Sugars 4.7 g , Protein 11.2 g

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Italian Margherita Pizza Serves 4, Total time 25 mins Ingredients:        

Ready-made Gluten-free pizza crust 3 tablespoons olive oil (divided) 5 garlic cloves, thinly sliced 1 lb fresh block mozzarella cheese 1/2 cup shredded mozzarella cheese 5 ripe tomatoes, sliced thin 1/3 cup fresh basil leaf, chopped salt and pepper

Directions: 1. Preheat oven to 425 degrees. Cook pizza crust 10 minutes. 2. Drizzle cooked crust with a little more than 1 tbsp. of the olive oil and use a brush to spread until the entire crust is moistened, adding more olive oil as needed. 3. Spread sliced garlic evenly on top. 4. Top with a single layer of 1/4" thick slices of mozzarella and then fill in any gaps in between the slices by sprinkling with the shredded mozzarella. 5. Place thinly sliced tomatoes on top of cheese in a single layer, spaced close together. 6. Sprinkle with roughly chopped basil. 7. Drizzle with the remaining olive oil (about 1/2 tbsp) and sprinkle with a little salt and pepper. 8. Bake 15 minutes or until browned.

Calories 469.4 , Total Fat 35.5 g , Saturated Fat 17.7 g , Cholesterol 100.6 mg , Sodium 805.7 mg , Total Carbohydrate 8.7 g , Dietary Fiber 1.6 g , Sugars 4.5 g , Protein 29.6 g

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Spaghetti & Veggie Bake Ingredients:                  

Serves 6-8, Total time 1 hr, 20 mins

1/2 large onion, diced 3 garlic cloves, minced 2 tablespoons oil 1 orange bell pepper, seeded and chopped small 1 green bell pepper, seeded and chopped small 1 lb mushroom, cleaned and sliced 3 cups spaghetti sauce 12 ounces rice noodles, cooked about 2/3 of the way, drained and cooled 1/2 cup swiss cheese, grated 1/2 cup colby cheese, grated 1/2 cup colby-monterey jack cheese, grated 1/4 cup parmesan cheese (or to taste) 1 bunch green onion, chopped 1 tablespoon ground black pepper 1 teaspoon smoked paprika 1 teaspoon ground thyme 1 teaspoon marjoram 1 teaspoon salt

Directions: 1. Pre-heat oven at 350 degree F. 2. Heat oil. 3. Put garlic and onions in pan, add a pinch or two of salt and cook on medium-low for 4 minutes. Add peppers, mushrooms and spices and cook until liquid is reduced. 4. Mix spaghetti sauce in to veggie mixture and sprinkle with parmesan cheese. 5. Spray a 13x9 baking dish with cooking spray and spread about 4 tblsp of the veggie/sauce mixture in the bottom. 6. Cover veggie/sauce mixture with a sprinkling of parmesan cheese and a handful of green onions. 7. Mix remaining sauce mixture with noodles in a separate bowl for good coverage. Dump in to pan and spread out to an even depth. 8. Cover with another sprinkling of parmesan cheese and green onions. 9. Mix swiss, colby and cojack together off-site and cover top of spaghetti with said mixture. 10. Sprinkle with remaining green onions. 11. Bake for 35 minutes. Calories 507.8 , Total Fat 17.9 g , Saturated Fat 7.2 g , Cholesterol 29.2 mg , Sodium 1289.7 mg , Total Carbohydrate 71.1 g , Dietary Fiber 4.1 g , Sugars 14.9 g , Protein 16.4 g

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Garlicky Baked Oven Fries Serves 6, total time 50 mins

Ingredients:       

5 tablespoons extra virgin olive oil 8 garlic cloves, minced 32 oz russet potatoes 3 tablespoons cornstarch 1 1/2 teaspoons coarse sea salt 1 1/4 teaspoon fresh ground black pepper 1/4 teaspoon cayenne pepper

Directions: 1. 2. 3. 4. 5. 6.

Preheat oven to 485°F. Cut each potato into 12 wedges. Combine the garlic and oil in a large bowl, warming it until the garlic is fragrant, about 1 minute. Transfer 4 tablespoons of the oil (leaving the garlic in the bowl) to the baking dish, coating it well. Add the potatoes to the bowl with the remaining 1 tbsp garlic/oil mixture and toss to coat. Wrap tightly in plastic wrap and microwave on high power until the potatoes are translucent around the edges, 3 to 6 minutes, shaking the bowl to redistribute the potatoes halfway through cooking. 7. Combine the cornstarch, salt, pepper and cayenne in a small bowl. Sprinkle over the hot potatoes and toss well to coat. 8. Arrange the potatoes in a single layer on the prepared baking sheet and bake for 40 minutes, turning once, until golden brown.

Print This Recipe Calories 211.2 , Total Fat 9.1 g , Saturated Fat 1.2 g , Cholesterol 0.0 mg , Sodium 591.2 mg , Total Carbohydrate 30.0 g , Dietary Fiber 3.3 g , Sugars 1.1 g , Protein 3.1 g

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Chicken Pot Pie Serves 8, Total time 45 mins Ingredients:                 

1 cup frozen peas 2 tablespoon olive oil 2 cups cooked chicken (chopped) 1/4 cup cornstarch 2 medium onions (chopped) 3 large carrots (chopped) 1 1/2 cups mushrooms (chopped) 3 celery ribs (chopped) 3 yukon gold potatoes (chopped) 1 3/4 cups milk 1 ½ teaspoon Dijon mustard 1 ½ teaspoon Worcestershire sauce 1 1/2 cups chicken broth 2 cups gluten-free flour 1 teaspoon baking powder 1/2 teaspoon salt 1/2 cup canola oil

Directions: 1. In large pan over medium-high heat combine onions, carrots, mushrooms, celery, potatoes, peas, and olive oil. Cook until tender about 10 minutes. 2. Combine cornstarch and 1 cup milk and stir until smooth. Add Dijon and Worcestershire sauce and stir until smooth. 3. Add chopped chicken and chicken broth to vegetables and bring to boil. 4. Add cornstarch mixture and simmer stirring occasionally for 5 minutes. 5. For topping combine flour, 1 Teaspoon baking powder, 1/4 teaspoon salt and mix in 3/4 cup milk, and 1/2 cup canola oil. Mix well adding flour as needed just until not sticky. 6. Roll out topping to 1/4 thickness. 7. Place filling into pie pan(s) and cover with topping. 8. Cook 10-15 minutes until golden brown.

Calories 250 , Total Fat 11.3 g , Saturated Fat 1.4 g , Cholesterol 26.2 mg , Sodium 428.7 mg , Total Carbohydrate 23.1 g , Dietary Fiber 3.2 g , Sugars 4.5 g , Protein 12.6 g

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Crispy Chicken Nuggets Serves 4, Total Time 30 mins

Ingredients:   

1 lb chicken breast 1/4 cup mayonnaise 1 cup instant potato flakes

Directions: 1. 2. 3. 4. 5. 6.

Pre-heat oven to 400 degrees. Cut chicken breasts into "nuggets" Rinse and dry nuggets. Put in bowl and coat with mayo. Put potato flakes in different bowl and coat nuggets. Place nuggets on baking sheet and put into oven for about 20 minutes or until done, flipping once to brown evenly. 7. Enjoy!

Calories 294.9 , Total Fat 15.4 g , Saturated Fat 3.7 g , Cholesterol 76.4 mg , Sodium 188.7 mg , Total Carbohydrate 13.2 g , Dietary Fiber 0.8 g , Sugars 1.3 g , Protein 24.8 g

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Crispy Treats Serves 24, Total time 10 mins Ingredients:     

1/4 cup margarine 6 ½ ounces butterscotch chips (Hersey's) 17 ounces large marshmallows 4 cups Rice Chex (gluten-free) 4 cups Corn Chex (gluten-free)

Directions: 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12.

Melt 1/2 stick of margarine. Add butterscotch bits to melted margarine. Dump marshmallows on top of butterscotch bits. Cover bowl again with wax paper and microwave for 3 minute. Be sure to cover the bowl and use one large enough. Marshmallows expand in the microwave. Mix the Chex in a separate bowl. Once marshmallow mixture is done, stir all ingredients together until butterscotch is all mixed. Add Chex and mix thoroughly. Pour into greased (bottom and sides) 9 x 13 in pan. Grease hands and press into pan evenly. Wait a couple of hours to cool. Cut into squares and serve.

Calories 149.4 , Total Fat 4.0 g , Saturated Fat 2.0 g , Cholesterol 0.0 mg , Sodium 130.4 mg , Total Carbohydrate 28.0 g , Dietary Fiber 0.1 g , Sugars 16.5 g , Protein 1.1 g

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Cranberry Walnut Chocolate Chip Cookies Yields 10, Total time 15 Ingredients:         

2 1/2 cups blanched almond flour 1/2 teaspoon Celtic sea salt 1/2 teaspoon baking soda 1/2 cup grape-seed oil 1/2 cup dark chocolate, 73% 1/2 cup agave nectar 1 1/4 tablespoon vanilla extract 1/2 cup dried fruit juice sweetened cranberries 1 cup walnuts, toasted

Directions: 1. 2. 3. 4. 5.

Combine almond flour, salt and baking soda. In a separate bowl, combine oil, agave and vanilla and mix with the dry ingredients. Mix in cranberries, walnuts and chocolate chips. Form dough into ½ inch balls and press onto a parchment lined baking sheet. Bake at 350° for 10 minutes.

Calories 260 , Total Fat 24.1 g , Saturated Fat 2.7 g , Cholesterol 0.0 mg , Sodium 225.0 mg , Total Carbohydrate 3.5 g , Dietary Fiber 1.5 g , Sugars 1 g , Protein 2.4 g

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Pumpkin Cookies Yields 30, Total time 30 Ingredients:               

1/2 cup butter, softened 1 1/2 cups brown sugar 2 eggs 1 1/2 teaspoon vanilla 1 cup canned pumpkin (or fresh, cooked and mashed) 1 cup sweet rice flour 1/2 cup potato starch 1/2 cup light ground buckwheat flour 41/2 teaspoons baking powder 1/2 teaspoon salt 1/2 teaspoon cinnamon 1/2 teaspoon nutmeg 1/4 teaspoon clove 1/2 teaspoon ginger 2/3 cup semi-sweet chocolate chips

Directions: 1. 2. 3. 4. 5. 6.

Cream butter and sugar together. Beat in eggs one at a time and add vanilla and pumpkin. Stir remaining ingredients together in a separate bowl, then add to other mixture and mix well. Drop by spoonful’s onto a greased baking sheet. Bake in a preheated 375°F oven for about 15 minutes until lightly browned. Cool on wire racks.

Calories 108.4 , Total Fat 3.3 g , Saturated Fat 1.9 g , Cholesterol 20.8 mg , Sodium 130.3 mg , Total Carbohydrate 18.9 g , Dietary Fiber 0.8 g , Sugars 10.5 g , Protein 1.3 g

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Resources

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Table of Contents:

About the author………………………………………………………………………..………………...4 Dark Black Eyed Pea Soup………………………………………….………………………………...5 Baked Salmon with Southeast Marinade ……………………………………….……………...6 Orange Chicken …………………………………………………………………………………………...7 Brown Mushroom Risotto……………………………………………………………………………..8 Polenta and Black Bean Pie ……………………………………………………………………….…..9 Curried Rice ……………………………………………………………………….………………………10 Polenta with Mushrooms and Spaghetti Sauce ……………………………………………..11 Garbanzo & Spinach Stew ……………………………………………………………………………12 Wild Rice with Dried Cranberries & Roasted Pecans …………………………………….13 Easy Roasted Trout …………………………………………………………….……………………….14 Bonus resource page ……………………………………………………………………….………….15

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Dark Black Eyed Pea Soup Serves 6 | Total Time 40 mins

Ingredients: 1/2 cup celery, diced 1 cup carrots, diced 29 ounces Organic black eyed peas, 2 cans, do not drain 1 1/2 cups organic potatoes, peeled and diced 1/2 cup onions, diced 2 cloves garlic, minced 2 Tablespoons extra virgin olive oil 4 cups water 1 teaspoon sea salt, or to taste Â˝ teaspoon freshly ground black pepper 1/2 teaspoon dried basil 1/2 cup organic sweet corn, fresh or frozen 1/2 cup Organic Diced Tomatoes 1/4 teaspoon dried oregano 1 Tablespoons fresh parsley, finely minced

Directions 1. Heat oil in a soup pot, sautĂŠ garlic and onion for 2 to 3 minutes. Add all remaining ingredients except the parsley. 2. Cover and bring to a boil. Reduce the flame to low and simmer for 20 minutes. 3. Mash the potatoes slightly with a potato masher to thicken the soup. 4. Serve and garnish with parsley. Per serving: 179 Calories, 3g Fat (14% calories from fat), 9g Protein, 33g Carbohydrate, 7g Fiber, 0mg Cholesterol, 365mg Sodium

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Baked Salmon with Southeast Marinade Serves 2. Total Time 20 Mins

Ingredients: 1/2 tsp sesame oil 1/2 cup fresh pineapple juice 3 garlic cloves, minced 1/4 tsp ground ginger 2 salmon fillets, each 4 ounces Âź tsp freshly ground black pepper 1 cup diced pineapple and papaya

Directions: 1. Preheat the oven to 375Ë&#x161; F. 2. Combine pineapple juice, garlic, soy sauce and ginger. 3. Arrange the salmon fillets in a small baking dish. Pour the pineapple juice mixture over the top. Put in the refrigerator and marinate for 1 hour. Turn the salmon periodically as needed. 4. Lightly coat 2 squares of aluminium foil with cooking spray. Place the marinated salmon fillets on the aluminium foil. Drizzle each with 1/8 teaspoon sesame oil. Sprinkle with pepper and top each with 1/2 cup diced fruit. 5. Wrap the foil around the salmon, folding the edges down to seal. Bake until the fish is opaque throughout when tested with the tip of a knife, about 10 minutes on each side. 6. Serve hot.

1 Fillet: Calories 310 Protein 23 g

Carbohydrate 24 g

Fat 13 g

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Fiber 1 g

Cholesterol 67 mg

Orange Chicken Serves 2. Total Time 20 Mins

Ingredients: 3 tbsp extra virgin olive oil 1/2 tsp ginger, grounded 1 tsp oregano, grounded 1/2 tsp sage, grounded 1 tsp sea Salt 1 chicken breast, boneless & skinless 1/2 cup orange juice 1 tsp dill weed, dried 1/4 tsp nutmeg, grounded 1 medium onion, raw, sliced thinly 1 cup raw carrots, strips 1 1/2 tbsp garlic minced 5 cloves 1 cup fresh baby spinach leaves 1/2 medium green peppers (bell peppers) Directions: 1. Place all ingredients into a glass baking pan. Cover with lid or aluminium foil. 2. Preheat oven 300 degrees. 3. Bake 1 hour, uncover and bake 10 more minutes at 400Ë&#x161;F.

1 Serve: Calories 300 Protein 30 g Carbohydrate 24 g mg

Fat 16 g Fiber 4.6 g Cholesterol 68 mg Sodium 1293

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Brown Mushroom Risotto Serves 6 | Total Time 1 hour 45 mins

Ingredients: 2 Tablespoon Extra Virgin Olive Oil 1 medium onion, minced 2 clove garlic, minced 1 1/2 cups short grain brown rice, washed and drained 2 cups vegetable stock or water 1 cup mushrooms 1 cup reserved mushroom soaking water 1/2 cup Diced Tomatoes, drained 1/4 teaspoon Sea Salt 1/4 teaspoon freshly ground black pepper 2 Tablespoons fresh parsley, minced

Directions: 1. 2. 3. 4.

Soak the maitake and shiitake in separate bowls with warm water to cover for 10 minutes. Remove the mushrooms, squeeze out water and chop coarsely. Reserve 1 cup mushroom soaking water. Heat the oil in a medium saucepan, and sautĂŠ the garlic and onions for 1 to 2 minutes. Add the mushrooms, salt and pepper. SautĂŠ for another 4 to 5 minutes. Add the rice, vegetable stock, mushroom soaking water, and tomatoes. 5. Cover and bring to a boil. Reduce the flame to low and simmer for 1 hour. 6. Remove from the flame and mix in the parsley. 7. Serve.

Per serving: 214 Calories, 4g Fat (17% calories from fat), 5g Protein, 46g Carbohydrate, 8g Fiber, 0mg Cholesterol, 81mg Sodium

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Polenta and Black Bean Pie Serves 4 | Total Time 1 hour Ingredients: 1 1/2 cups polenta 2 cups water 1 pinch Sea Salt Topping: 2 Tablespoon Extra Virgin Olive Oil 1/2 cup onion, finely diced 1/2 cup green bell pepper, diced 1/2 cup red bell pepper, diced 14 ounces Diced Tomatoes 1 cup sweet corn, fresh or frozen 1/2 cup Spaghetti Sauce 15 ounces Black Beans, rinsed and drained Directions: 1. Preheat the oven to 375°F. 2. Bring the water to a boil for the polenta. Whisk in the corn grits and salt, stirring constantly until it thickens. Cover, reduce the flame and simmer 10 minutes. 3. Evenly spread the polenta on the bottom and sides of a pie plate. Set aside. 4. Heat the oil in a medium skillet and sauté the onion for 1 to 2 minutes. Add the peppers and sauté another 2 to 3 minutes. Mix in the beans, tomatoes, spaghetti sauce and corn. Simmer for 5 minutes. 5. Pour the bean and tomato mixture over the polenta and evenly spread it out. Bake 30 to 35 minutes. Remove and allow to cool for 5 minutes before slicing.

Per serving: 428 Calories, 5g Fat (11% calories from fat), 16g Protein, 80g Carbohydrate, 17g Fiber, 0mg Cholesterol, 140mg Sodium

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Curried Rice Serves 6 | Total Time 1 hour 20 mins

Ingredients: 2 cups long grain brown rice, washed 4 cups cold water, including lotus root soaking water 1/3 cup onion, diced 1/2 cup seedless raisins 2 teaspoons Extra Virgin Olive Oil 1 1/2 teaspoons curry powder, or to taste 1/2 cup Dried Lotus Root, soaked 10 minutes in 1 cup hot water 1 Tablespoon fresh parsley, minced 1/4 cup almonds, blanched 2 minutes and remove skins 1 pinch Sea Salt

Directions: 1. Heat up the oil and sautĂŠ the onions for 2 minutes. Add the rice and sautĂŠ 3 to 5 minutes. 2. Dice the lotus root. Add all other ingredients except the parsley. Cover and bring to a boil. 3. Reduce the flame to medium-low and simmer for 1 hour. 4. Remove the cover and mix in the parsley. 5. Coarsely chop the almonds and mix with the rice and parsley. 6. Serve hot.

Per serving: 340 Calories, 6g Fat (14% calories from fat), 6g Protein, 71g Carbohydrate, 8g Fiber, 0mg Cholesterol, 62mg Sodium

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Polenta with Mushrooms and Spaghetti Sauce Serves 6 | Total Time 1 hour 40 mins

Ingredients: 3 teaspoons Extra Virgin Olive Oil 1 1/2 cups polenta 3 cups water, including reserved shiitake soaking water Âź tsp Sea Salt 1 cup mushrooms 1 cup button mushrooms, stems removed, sliced 2 Tablespoons fresh parsley, minced 25 ounces Spaghetti Sauce 2 cloves garlic, minced 1/4 teaspoon dried basil

Directions: 1. Bring the water and salt to a boil in a medium saucepan. Whisk in the corn grits, add the mushrooms and parsley. Stir constantly until it begins to thicken. Reduce the flame and simmer for 10 minutes. 2. Pour the polenta into a shallow glass baking dish and smooth out to about 1/2 inch thick. Refrigerate 1 hour or until the polenta is firm. Slice the polenta into squares or rectangles. 3. To prepare the sauce, heat the oil in a skillet and sautĂŠ the garlic and onions for 2 to 3 minutes. Add the spaghetti sauce and basil. Cover, reduce flame and simmer for 5 to 7 minutes. While the sauce is cooking, pan fry the polenta. 4. Oil a skillet or griddle with oil and pan fry the slices on each side until golden and crisp. Place on a serving platter. 5. Dish out the tomato sauce over the polenta when serving. Per serving: 245 Calories, 5g Fat (13% calories from fat), 10g Protein, 57g Carbohydrate, 16g Fiber, 0mg Cholesterol, 330mg Sodium

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Garbanzo & Spinach Stew Serves 4 | Total Time 15 mins

Ingredients: 14 1/2 ounces Diced Tomatoes 15 ounces Garbanzo Beans, do not drain 2 clove garlic, minced 1/4 cup onion, minced 2 teaspoons mild curry powder 1/3 cup unsweetened dried coconut 1/2 teaspoon Sea Salt 10 ounces spinach leaves, fresh or frozen, chopped 3 Tablespoons fresh parsley, minced for garnish

Directions: 1. In a large sauce pan, add all ingredients except the spinach and parsley. Cover, bring to a boil and cook over medium heat for 5 minutes. 2. Add the spinach and simmer on low for 2 to 3 minutes, just until the spinach is bright green. 3. Serve and garnish with parsley.

Per serving: 191 Calories, 6g Fat (29% calories from fat), 10g Protein, 24g Carbohydrate, 8g Fiber, 1mg Cholesterol, 343mg Sodium

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Wild Rice with Dried Cranberries & Roasted Pecans Serves 8 | Total Time 55 mins

Ingredients: 1 1/2 cups Wild Rice, rinsed 4 cups water 1 pinch Sea Salt 1/3 cup finely diced red onion 1/3 cup diced red bell pepper 1/4 cup small diced celery 1 1/2 cups green beans, sliced 1 inch long, blanched 2 minutes, rinse under cold water 2 cups sweet corn, fresh or frozen, blanched 2 minutes, rinse under cold water 6 ounces Dried Cranberries 3 Tablespoons Vinegar 1/4 cup Extra Virgin Olive Oil 2 Tablespoons freshly squeezed lemon juice 1 cup pecans, roasted and chopped

Directions: 1. 2. 3. 4. 5.

Place the rice, water and sea salt in a medium saucepan. Cover and bring to a boil. Reduce the flame to medium-low and simmer for 25 minutes. Remove the cover, turn the flame up slightly and cook off any remaining liquid. Place the rice in a large mixing bowl and fluff to cool. Add all remaining ingredients and serve.

Per serving: 351 Calories, 13g Fat (32% calories from fat), 7g Protein, 55g Carbohydrate, 6g Fiber, 0mg Cholesterol, 709mg Sodium

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Easy Roasted Trout Serves 4, Total Time 40 mins

Ingredients:      

4 trout fillets or salmon fillets (180 g each) 2 cups thinly sliced onions 2 cloves garlic, minced 1 tbsp extra-virgin olive oil 1/4 tsp salt 1/2 tsp pepper

  

Gremolada: 1/4 cup finely chopped fresh parsley 2 tsp finely grated lemon rind 1 clove garlic, minced

Directions: 1. In microwaveable bowl, combine onions, garlic, oil, salt and pepper; cover and microwave on high, stirring twice, until softened, about 5 minutes. 2. Gremolada: Meanwhile, in small bowl, combine parsley, lemon rind and garlic; set aside. 3. Spread onion mixture in baking dish. Arrange fish over top; sprinkle with gremolada. 4. Roast fish in bottom third of 425°F oven until fish flakes easily when tested, about 10 minutes.

cal 281 , pro 33 g , total fat 13 g , sat. fat 3 g , carb 6 g , fibre 1 g

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Table of Contents:

About the author………………………………………………………………………..………………...4 Gluten-Free Waffle Pizza ………………………………………….………………………………......5 Sweet Quinoa Cookies ……………………………………….………………………………………....6 Yummy Doughnut Holes ………………………………………………………………………………7 Indian Almond and Pistachio Dessert …………………………………………………………...8 Orange Brule ………………………………………………………………….……………………………9 Bitter Orange Ice Cream …………………………………………………………….………………10 Shrimp with Mint, Chile and Ginger ……………………………………………………………11 Fresh Vegetable Spring Rolls with Filipino Garlic Sauce ……………………………...12 Oven-Barbecued Chicken Wings ………………………………………………………………..13 Gluten-Free Pesto …………………………………………………….……………………………….14 Bonus resource page ……………………………………………………………………….………..15

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Gluten-Free Waffle Pizza Serves 1, Total Time 10 mins

Ingredients:    

1 frozen gluten-free waffle 2 -3 tablespoons pizza sauce 6 pepperoni slices 2 tablespoons mozzarella cheese

Directions: 1. Toast waffles until browned and crisp. 2. Heat broiler. 3. Spread a large spoonful of pizza sauce on tops of waffles. 4. Top with pepperoni or other toppings of your choice. 5. Cover with mozzarella cheese. 6. Bake in oven for 5 mins till cheese melts and browns slightly.

Calories 65.1 , Total Fat 3.8 g , Saturated Fat 1.9 g , Cholesterol 11.0 mg , Sodium 238.0 mg , Total Carbohydrate 3.8 g , Dietary Fiber 0.1 g , Sugars 2.9 g , Protein 3.7 g

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Sweet Quinoa Cookies Yield 30, Total time 25 mins Ingredients:           

1/2 cup peanut butter 1/2 teaspoon vanilla 1 cup rice flour 1/2 cup honey 1/3 cup brown sugar 1/2 cup margarine 3/4 cup quinoa 1 teaspoon baking soda 1/4 teaspoon salt 1 -2 teaspoon cocoa 1/4 cup chocolate chips

Directions: 1. 2. 3. 4. 5. 6. 7.

Pre-heat oven to 350°F. Beat honey, brown sugar, margarine, peanut better and vanilla in a medium bowl until creamy. Combine rice flour, quinoa flakes, baking soda, salt and cocoa in a small bowl. Add dry ingredients to mixture and beat all ingredients until well blended. Stir in chocolate chips. Put teaspoon sized amounts onto an ungreased cookie sheet. Bake for 15 minutes

Calories 151.1 , Total Fat 7.4 g , Saturated Fat 1.5 g , Cholesterol 0.0 mg , Sodium 148.4 mg , Total Carbohydrate 19.9 g , Dietary Fiber 0.9 g , Sugars 10.2 g , Protein 2.5 g

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Yummy Doughnut Holes Serves 12, Prep Time: 20 mins, Cook Time:40 mins

Ingredients:        

1 cup water 1/2 cup butter 1 cup potato starch 1 tablespoon sugar 1/4 teaspoon salt 4 eggs 1 ½ cups oil (for deep frying) cinnamon sugar, for dusting

Directions: 1. Heat oil in a deep fryer (375°F ). 2. Using a saucepan, heat the water and butter until boiling point is reached. Remove the saucepan from the heat. 3. Dump in the potato starch, sugar and salt. Stir until the mixture forms a ball and has pulled away from the sides of the saucepan. 4. With an electric mixer, add in the eggs -one at a time. Beat well between adding each egg. 5. Drop the batter into the heated oil by small rounded teaspoonful’s, a few at a time. The doughnut holes will puff up as they are cooking to about 1 1/2 inches. Turn them throughout cooking to brown evenly for 5mins. 6. Remove from the heat and drain on paper towels. 7. While still warm shake them in a plastic bag with cinnamon sugar

Calories 287.9 , Total Fat 18.7 g , Saturated Fat 10.7 g , Cholesterol 181.6 mg , Sodium 267.9 mg , Total Carbohydrate 24.5 g , Dietary Fiber 1.5 g , Sugars 3.3 g , Protein 6.1 g

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Indian Almond and Pistachio Dessert Serves 4, Prep mins 10, Cook time 20 mins

Ingredients:      

3 oz unsalted butter 1 cup ground almonds 1 cup sugar 5 fl oz single cream 10 almonds, chopped 10 pistachio nuts, chopped

Directions: 1. Melt the butter in a heavy based saucepan. Stir well. 2. Add in the ground almonds, sugar and cream . Stir well. Reduce heat and stir constantly for 10-12 minutes, scraping the base of the saucepan. 3. Increase the heat until the mixture turns a little darker in colour. 4. Transfer the almond mixture to a large, shallow serving dish and smooth the top with the back of a spoon. You want the mixture to be around 1/4 inch thick as a minimum. 5. Decorate the top of the dessert with the chopped almonds and pistachio nuts. 6. Leave to set for 2 hours and then cut into diamond shapes and serve cold

Calories 1424.7 , Total Fat 98.2 g , Saturated Fat 32.0 g , Cholesterol 128.1 mg , Sodium 54.2 mg , Total Carbohydrate 126.4 g , Dietary Fiber 13.1 g , Sugars 104.3 g , Protein 25.3 g

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Orange Brule Serves 4 , Total Time 30 mins Ingredients: FOR THE CANDIED ZEST AND ORANGES   

3 large Seville oranges ½ cup sugar ½ cup grenadine syrup

FOR THE CUSTARD    

2 cups heavy cream 6 large egg yolks ¼ cup sugar 1 tablespoon Grand Marnier or other orange-flavored liqueur

Directions: 1. Prepare the zest: Using a sharp paring knife or vegetable peeler, remove the zest from the orange in long wide strips, avoiding as much of the white pith as possible. Store the peeled oranges in a plastic bag and refrigerate. Cut the zest into fine, needle-thin julienne. 2. In a medium-heavy saucepan, combine the sugar and grenadine and ½ cup cold water and bring to a boil over medium heat. Boil for 5 minutes. Stir in the orange julienne and simmer for 5 minutes, stirring occasionally with a wooden spoon. Transfer the zest and syrup to a bowl and cool, then cover and refrigerate until ready to use. 3. Prepare the oranges: With a sharp knife, carefully cut away the pith and membranes from the oranges’ exteriors. Using a paring knife, carefully cut out the sections from the inner membranes. Arrange the sections on a shallow plate, cover, and refrigerate until ready to use. 4. Prepare the custard: In a small saucepan, heat the cream just until it begins to steam. Remove from the heat. In a medium heatproof bowl (stainless steel works well), whisk the egg yolks with the sugar until thick and lemon colored. Fit the bowl on top of a medium saucepan of simmering water. Whisk vigorously, gradually adding the Grand Marnier. As the mixture begins to thicken, slowly whisk in the hot cream. When it is thick enough to coat the whisk, about 2 minutes, remove the mixture from the heat and pour into another bowl. 5. Divide the orange sections among four (about 1 cup) shallow heatproof bowls or ceramic crème brulée dishes. Pour the custard around the orange sections, not on top. One by one, place each plate under a hot broiler for 15 seconds, or long enough for the custard to glaze. 6. Remove some of the grenadine zest from the syrup and sprinkle on top of each serving. Calories 801 kcal , Potassium 307 mg , Magnesium 23 mg , Protein 7 g , Sugar 66 g , Fiber 2 g , Total Carbohydrate 82 g , Cholesterol 478 mg , Sodium 70 mg , Saturated Fat 30 g , Fat 51 g

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Bitter Orange Ice Cream Yield : Serves 6. Prep 20 mins, freeze 3-5 hours

Ingredients    

3 Seville oranges 2 limes 1 cup plus 2 tablespoons confectioners’ sugar 2½ cups heavy cream

Directions: If using Seville oranges, grate the zest of 2 of them. Squeeze the juice of all 3 and pour into a bowl with the zest and sugar. If you’re going for the sweet orange and lime option, grate the zest of the orange and one of the limes, juice them and add to the sugar as before. Stir to dissolve the sugar and add the heavy cream. Whip everything until it holds soft peaks, and then turn into a shallow airtight container (of approximately 2 quarts) with a lid. Cover and freeze until firm (from 3 to 5 hours).

Calories 447 kcal , Potassium 137 mg , Magnesium 11 mg , Protein 2 g , Sugar 25 g , Fiber 1 g , Total Carbohydrate 30 g , Cholesterol 136 mg , Sodium 39 mg , Saturated Fat 23 g , Fat 37 g

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Shrimp with Mint, Chile and Ginger Yields 6 servings , Prep Time : 10 mins, plus marinating

Ingredients: For the marinade:

  

¼ cup olive oil 2 1/2 tbsp chopped mint leaves 2 tbsp fresh lime juice 2 tbsp peeled and finely grated fresh ginger 3 red chiles, seeded and minced 2 garlic cloves, minced Salt

   

1½ lb large cooked shrimp 12 Belgian endive leaves Bunch of watercress 1 lime, cut into wedges

   

Directions: 1. To make the marinade, whisk the oil, mint, lime juice, ginger, chiles, and garlic. Season with salt. Add the shrimp and mix. Refrigerate for 45 minutes. 2. To serve, divide the endive among 4 salad plates. Top with the shrimp and garnish with the watercress and lime wedges. Calories 234 kcal , Potassium 571 mg , Magnesium 65 mg , Protein 27 g , Sugar 0 g , Fiber 3 g , Total Carbohydrate 6 g , Cholesterol 190 mg , Sodium 501 mg , Saturated Fat 2 g , Fat 11 g

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Fresh Vegetable Spring Rolls with Filipino Garlic Sauce Yield : Serves 6 , Time 25 mins Ingredients: For the Spring Rolls:          

Half package (2 oz [50 g]) bean threads 3 oz (75 g) string bean 3 oz (75 g) pea pods (snow peas) 3 oz (75 g) bean sprouts 2 oz (50 g) carrot julienne 3 oz (75 g) jicama julienne 1 oz (25 g) red bell pepper julienne 12 sheets “rice paper” wrappers 6 leaf lettuce leaves, cut in half ¼ cup (50 ml) loosely packed

For the Garlic Sauce:        

1 tbsp (15 ml) vegetable oil ½ cup (125 ml) granulated sugar 4 tsp (20 ml) soya sauce ¼ tsp (1 ml) black pepper 2 tbsp (25 ml) minced garlic 1 cup (250 ml) vegetable stock or chicken stock 2 ½ tbsp (35 ml) rice vinegar or 3 tbsp (45 ml) lime juice 2 ½ tsp (12 ml) cornstarch mixed with 1 tbsp (15 ml) water

Directions: 1. 2.

In a saucepan heat oil over low heat; cook garlic 2 minutes without browning. Stir in stock, sugar, soya sauce and peppper; increase heat to simmer and cook 2 minutes. Stir in vinegar; cook 1 minute. Stir in cornstarch mixture; cook 30 seconds or until thickened. Transfer to a serving bowl; cool to room temperature. Soak bean threads, if using, in cold water to cover until pliable. Bring a pot with 4 cups (1 L) water to a boil. Blanch the bean threads for 20 seconds, the beans (2 minutes), pea pods (30 seconds), bean sprouts (5 seconds) and carrots (30 seconds), rinsing them all in cold water immediately after blanching to stop further cooking; drain and dry vegetables. Cut beans and pea pods into julienne by cutting lengthwise on a very oblique diagonal. Mix bean threads, beans, pea pods, bean sprouts, carrots, jicama and red pepper. Fill a large bowl with warm water and soak 1 wrapper until soft. Place wrapper on dry cloth, put a lettuce leaf half over it, make a line of 3 or 4 basil leaves and cover with vegetables; roll into a cylinder, tucking in the edges as you roll. Put on a tray and cover with a damp cloth. Repeat with remaining wrappers and filling. Serve with garlic sauce on the side to be spooned over just before eating or, if serving the spring rolls as finger food, to be dunked into.

Calories 233 kcal , Potassium 176 mg , Magnesium 18 mg , Protein 2 g , Sugar 19 g , Fiber 2 g , Total Carbohydrate 50 g , Cholesterol 0 mg , Sodium 407 mg , Saturated Fat 0 g , Fat 3 g

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Oven-Barbecued Chicken Wings 6 servings , Prep Time : 15 minutes , Cooking Time : 1 hour

Ingredients:      

12 whole chicken wings ½ cup honey 3 tablespoons Worcestershire sauce 4 tablespoons soy sauce 2 tablespoons prepared mustard or 1 tablespoon dry mustard 2 tablespoons red wine or cider vinegar

Directions: Preheat the oven to 350°F. with the rack in the lower third. Spray a large shallow baking dish with nonstick vegetable cooking spray. Use a large knife or cleaver to cut the chicken wings in 2 pieces at the joint. Place the pieces in one layer, if possible, in the baking dish. Mix the remaining ingredients together and pour over the wings. Bake 1 hour.

Buffalo Wings: These are a spicy version of the above. Add several drops of Tabasco sauce to the sauce before pouring it over the wings. You can also add additional Tabasco sauce before serving. Or pass the bottle separately. Serve with a dish of homemade or bottled blue cheese dressing, the traditional dipping sauce for these wings.

Calories 324 kcal , Potassium 272 mg , Magnesium 28 mg , Protein 20 g , Sugar 24 g , Fiber 0 g , Total Carbohydrate 26 g , Cholesterol 75 mg , Sodium 827 mg , Saturated Fat 4 g , Fat 16 g

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Gluten-Free Pesto Yield : Makes 2 jars , Total Time 15 mins

Ingredients:      

4 oz fresh basil leaves 2/3-1 cup (5-8fl oz) extra virgin olive oil ¼ cup (1oz) fresh pine nuts 2 large garlic cloves, crushed ¾ cup (2oz) finely shredded Parmesan cheese Salt, to taste

Directions: 1. Whiz the basil with the olive oil, pine nuts, and garlic in a food processor or pound using a pestle and mortar. Transfer to a bowl and fold in the finely shredded Parmesan cheese. Taste and season. Nutritional information is based on 8 servings, includes 1/2 teaspoon of added salt and 1/2 cup of extra virgin olive oil. Calories 229 kcal , Potassium 77 mg , Magnesium 22 mg , Protein 5 g , Sugar 0 g , Fiber 0 g , Total Carbohydrate 1 g , Cholesterol 8 mg , Sodium 290 mg , Saturated Fat 4 g , Fat 23 g

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