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Gluten Free High Protein Paleo Recipes Tips

Eat an Avocado to Lose Weight Today!

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avocadoNutrition Journal published a study showing that people who ate 1/2 an avocado for lunch ate significantly less during the rest of the day. Specifically:

“Researchers found that participants who added half of a fresh avocado to their lunch reported a significantly decreased desire to eat by 40 percent over a three-hour period, and by 28 percent over a five-hour period after the meal, compared to their desire to eat after a standard lunch without avocado. In addition, they reported increased feelings of satisfaction by 26 percent over the three hours following the meal.”

I’d say it’s worth a try to see if it works for you. There’s so many ways to have avocado that you’ll never get tired of this creamy fruit!

Garnish a green salad.

Add to scrambled eggs or an omelet.

Garnish tomato or chicken soup.

Add to quesadillas.

Wrap prosciutto around a wedge of avocado.

Mash with a little lemon or lime juice and use in place of mayo on a sandwich.

Add to your morning smoothie.

Mash and add to chocolate pudding. This will also cut down on your sugar consumption since you don’t really need to add extra sweetener.

Use in place of up to 1/2 the butter in chocolate baked goods.

Top a baked potato with chopped or mashed avocado.

Taco topper.

Add to homemade burrito.

Add to homemade California roll.

Avocado Fries

from my yet to be released 14 Days – Phase 2 – Low Carb Daily Eating Plan.

1 serving = 3.5 net carbs per serving
2 servings = 2 net carbs per serving

Ingredients

½ cup pork rind crumbs
1 teaspoon ground golden flaxseed
½ teaspoon mild chili powder
small pinch cayenne pepper
1 egg white
1 Haas avocado
cooking oil
salt

Instructions

Heat oven to 400°. Lightly oil 2 wire racks. Place on top of baking sheet.
In a bowl, combine pork rind crumbs, flaxseed, chili powder and cayenne pepper. In another bowl whisk egg until frothy. Cut Haas avocado into 8 wedges, dip each wedge in egg, press into crumb mixture and transfer to wire racks. Spray with vegetable oil cooking spray. Bake until crispy, 10 to 12 minutes. Season with salt.

 

Are you sold on adding an avocado to your daily diet? You can get even more avo recipes at Acapulcos Mexican Family Restaurant’s recipe page. Check ’em out, they have some really inventive ways to use avocados. You’d almost think they had an avocado farm with all of the ways they come up with to use an avo.

Gluten Free Kid Friendly Paleo Recipes Starches Vegan Vegetarian

Sweet Potato “Fries”

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baked sweet potato friesI’ve been posting a lot of recipes lately with quotation marks around them. “Fries”, “rice”, “potato”, “guac”. Oh well, this one is one of my favorites. It’s quite simple and really nothing new but I thought I’d post it anyway as a reminder of how easy it is to eat healthy and enjoy what you’re eating. Why feel deprived while eating to lose weight and get healthy if you don’t have to?

I peeled these potatoes because they were a little old, but I prefer these “fries” with the skin on. Cut sweet potatoes into fry shaped sticks or wedges. You can cut them as thin or as thick as you like, the important thing is to cut them all roughly the same size so they’ll cook evenly.

Place them on a baking sheet. Spray or toss them with your choice of oil, coconut oil or olive oil are my oils of choice with these. Sprinkle with sea salt and arrange so they’re in one layer and not too crowded. Pop them into an oven preheated to 450 degrees. Bake for 20 to 30 minutes depending on how large your slices are. Take out of the oven and flip them after 15 minutes, 10 minutes if your slices are especially thin.

Variations

1 teaspoon (per potato) of a spice or spice combination of your choice:

  • chipotle powder (small pinch)
  • wasabe powder (small pinch)
  • smoked paprika
  • fajita seasoning
  • taco seasoning
  • Chinese five-spice
  • cumin
  • pumpkin pie spice
  • garam masala
  • Cajun seasoning

Eat them as is or serve them up with ketchup, mustard, mayo or as you’ll see in the photo above I served mine with mayo to which I’d added mashed cloves of roasted garlic.

You can thank me later 🙂

Gluten Free High Protein Low Calorie Low Carb Paleo Recipes Vegetarian

Provincial Cauli”rice”

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cauliflower riceShredded cauliflower used in place of rice is the new Paleo and Low Carb Hero. I’ve been doing a bit of experimenting to find the easiest and foolproof way to prepare it and have come up with lots of options which I’ll be sharing in upcoming posts. Today I want to share my Provenical Cauli”rice” recipe. Warning: this recipe does not mask the taste of cauliflower. It will taste like a French vegetable dish, not like rice. I’ve found that the cauli”rice” recipes that taste closer to rice are those that are heavily spiced such as curried “rice”, Spanish “rice”, and those with tomato paste.

I’ve been shredding cauliflower for these recipes using my food processor which involves cutting the florets away from the core. Getting out the food processor and fitting it with the shredding disk. Shredding the cauliflower. Cleaning and putting the food processor away. Today I wanted to see if using a box grater would be easier – and it was – significantly easier. I trimmed away the green leaves and that was all the prep needed. I shredded the whole cauliflower with the box grater, stopping when I reached the core. It took less time than it took using the food processor (including the setup and cleanup) and I burned a few calories in the process. So in the future I’ll use the food processor if I already have it out for other projects but otherwise I’ll use a box grater.

Ingredients

1 tablespoon cooking oil

1 head cauliflower

1 teaspoon Herbs de Provence

1/2 teaspoon sea salt

1/4 teaspoon black pepper

Instructions

Trim the green leaves from the cauliflower and shred the florets using a box grater or food processor. Discard the stem and core.

Heat oil in large saute pan over medium heat. When oil is hot add the shredded cauliflower and stir to coat with oil. Stir in Herbs de Provence, salt and pepper. Cook until cauliflower is al dente. Remove from heat. Taste and add salt and/or pepper if needed.

Variation

Drizzle the finished dish with extra-virgin olive oil or melted butter. If you’re doing Paelo you’ll want to avoid the butter though.

Use Italian seasoning in place of Herbs de Provence.

Gluten Free Recipes Starches Vegetarian

Brown Rice Milk Semi-fail

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brown-rice-polentaMy attempt to make brown rice milk by using a blender to buzz cooked brown rice and water was a complete failure. It tasted like dirty water. However I decided to make this into a creative challenge and see if I could make it into something edible.

I poured the water and rice into a pot and started heating it up. After being buzzed in the blender the rice was almost a mash. Once it got hot it very quickly thickened up into what looked like a porridge. I added a vegetable bouillon cube, tasted and was in seventh heaven. What I had was a savory porridge or rice polenta. Since I’d picked up some spinach from the farmers market that morning I decided to add some curry to my rice polenta, spoon it onto a platter, top it with spinach and onions sauteed with some garlic and call it a meal.

While the brown rice milk experiment was a complete fail, I’m excited to try some variations of my rice polenta. Here are some of my ideas:

– Use nondairy milk instead of water, add some raisins or dates, and your sweetener of choice for a delicious rice pudding. Top with diced or pureed berries.

– Use canned roasted tomatoes with their juice in place of the water.

– Top with any of the following:

  • cubes of non-dairy cheese
  • sauteed tofu
  • cubed tempeh
  • soy chorizo, non-dairy cheese, avocado, salsa
  • roasted veggies
  • ratatouille
  • vegetable stew

Please share with us in the comments below if you try this rice polenta with your own spin.

 

Beverages Gluten Free Kid Friendly Living Food Low Calorie Neutral Paleo Recipes Vegan Vegetarian

Delicious Easy Nutritious Coconut Milk

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freshly made coconut milk

freshly made coconut milk

Recently I discovered that the “organic” nondairy milk that I’d been buying wasn’t so organic. It’s right there on the ingredients label, I was just blinded by the “organic” in big letters on the front of the package. I’ll add more to this post next week detailing what I learned, but for today I wanted to give you all who saw my post on Instagram, Facebook and Twitter this super simple recipe for coconut milk.

Once I figured out that the only way I was going to get nondairy milk without all the junk added to it was to make it myself I started looking around for the easiest and least expensive way to do this. Almond and cashew milk are fine, but pretty expensive when you’re buying organic nuts AND it’s a little more work than I want to invest.

I’ve yet to try making brown rice milk, which I will and will post about later, but today I had a bunch of coconut flour and shredded coconut and decided to give coconut milk a try.

For my first batch I went with the coconut flour method mostly because I could skip the blender step.

Coconut Flour Milk

Ingredients

4 cups filtered hot water
1 cup organic coconut flour
1/4 teaspoon sea salt

Ingredients

Mix the water, coconut flour and sea salt in a large measuring cup. Set aside for at least 30 minutes. Pour through a very fine sieve, cheesecloth lined colander or nut milk bag. You could also pour through a coffee filter set on top of your coffee pot. Once no more milk is coming through the sieve, press down on the flour to express as much milk as possible. Most people discard the coconut flour that’s left over but I used mine to make a nondairy cream cheese. You could also use it to thicken sauces, stew, soup, or gravy.

My Review: the milk tastes flat and watery, not a lot of flavor. I’ll use it to make a smoothie but won’t make it this way again.

 

Shredded Coconut Milk

Ingredients

4 cups filtered hot water
2 cups organic shredded coconut

Instructions

Pour the water over the shredded coconut in a blender. Set aside for at least 30 minutes or until the water has cooled enough to safely blend. Blend for a few seconds. It doesn’t take much. Pour through a very fine sieve, cheesecloth lined colander or nut milk bag. You could also pour through a coffee filter set on top of your coffee pot. Once no more milk is coming through the sieve, press down on the flour to express as much milk as possible.

The left over shredded coconut can be used in any recipe calling for shredded coconut, however it won’t have as much flavor or fat since these were expressed into the milk, but you will get the bulk and the fiber. You could also just add to your smoothies, pancake batter, home made bread, or yogurt.

My Review: the milk tastes fabulous! I don’t drink milk, even nondairy milk but I had to stop myself from drinking the whole batch and calling it breakfast. I thought I would have to add some sea salt at least, if not vanilla and sweetener, but this milk doesn’t need a thing.

The milk will separate as it sits, just shake it up before you use it. I don’t worry about skimming the fattier cream off the top because I try to add coconut oil to my diet every day anyway.

Beverages Fruit Gluten Free High Protein Kid Friendly Low Calorie Low Carb Recipes Vegetarian

Protein Smoothies – Kick ‘Em Up a Notch

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protein smoothie recipe

Breakfast and lunch – ready to hit the road.

Sometimes I get tired of protein powder shakes, add ice cubes and some water, blend, yawn. So I start playing around with the basic recipe and suddenly my mornings are a lot more interesting. I’m using stevia as a sweetener but you can use monk fruit, Splenda, or any other healthy sweetener.

Strawberry Flaxtini

To your chosen protein powder recipe add 1/2 cup frozen or fresh strawberries and 1 tablespoon ground flax seed. If all you have is whole flax seed add them by themselves in the blender and process until ground, then add the remaining ingredients.

Mocha Monkey

To your chosen protein powder recipe add 1 & 1/2 cups unsweetened nondairy milk, 1/2 banana, 1 tablespoon cocoa powder, 1/4 cup cold coffee, 1 teaspoon stevia.

Green Energy

To your chosen protein powder recipe add 1 & 1/2 cups unsweetened nondairy milk, 1 cup spinach leaves, 1/2 pear or apple, 1 teaspoon stevia.

Ginger Kick

To your chosen protein powder recipe add 1 & 1/2 cups unsweetened nondairy milk, 1/2 pear or apple, 1/2 banana (optional), 1 teaspoon ground ginger, 1 teaspoon stevia.

Mocha Magic

To your chosen protein powder recipe add 1 & 1/2 cup unsweetened nondair milk, 1 tablespoon cocoa powder, 1/4 cup cold coffee, 1 teaspoon stevia.

Pineapple Smile

To your chosen protein powder recipe add 1 & 1/2 cups unsweetened nondairy milk, 1 cup chopped pineapple, 1 teaspoon stevia.

Cinnamon Roll Smoothie

To your chosen protein powder recipe add 1 & 1/2 cups unsweetened nondairy milk, 1 teaspoon ground cinnamon, 1/2 teaspoon vanilla extract, 1 teaspoon stevia.

Gluten Free Kid Friendly Low Carb Recipes Starches Vegan Vegetarian

Maple Cream Cheese Spread

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maple sweetened vegan cream cheese spread

I’m not going to give you exact amounts for this one because it would ruin the fact that this delish spread is so darn easy. So here’s the “recipe” – mix real maple syrup into cream cheese or vegan cream cheese. That’s it. No need to add anything else. I experimented a bit to see if adding things like vanilla, sea salt, orange zest would make it any better and they really don’t, although you could add orange zest just to give it a slightly different flavor.

Gluten Free High Protein Low Carb Paleo Vegan Vegetarian

Paprika Spiked Cashews

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I love making spiced nuts. What I don’t love is tending to them while they slow cook on the stove or in the oven. Enter the slow cooker and suddenly I’m making more spiced nuts than a girl can handle. If you’re on my Christmas gift list I think you know what’s coming your way this year 🙂

Ingredients

6 cups raw cashews or mix of nuts
2 teaspoons coconut oil
1 teaspoon ground chili, cumin or curry
1 teaspoon powdered garlic
1 teaspoon cayenne pepper
1 teaspoon smoked paprika, or any good quality paprika
1 teaspoon sea salt

Instructions

Put the cashews in the slow cooker. Add the oil and stir well to coat the cashews.
Add the spices and stir well.
Cook on low for 1 hour. Uncover and cook for an additional 15 minutes.

If there are any leftover after the first day these will keep in the refrigerator for 2 weeks and in the freezer for 2 months.

Gluten Free High Protein Low Carb Paleo

Herb Crusted Turkey Breast

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This year we decided to do turkey parts instead of a whole turkey and it turned out to be a great decision. We picked up 1/2 breasts, turkey legs and turkey thighs from the butcher (all with the bone in and skin on) and then I set about experimenting until I found a way to roast them that I thought would make everybody forget that there wasn’t a huge turkey presentation. My brother-in-law declared this the best turkey he’s ever had. I heard whispers around the table to the tune of “did you try the turkey?” so I think it’s safe to say that this one’s a winner.

Since it’s now past Thanksgiving I’m going to give you all the recipe for one half breast, which you can of course double, triple, quadruple as needed. I would count one package of legs or as 1/2 of a 1/2 breast so the mixture below would be for 4 legs.

Ingredients

1/2 turkey breast

1 teaspoon dried thyme

1 teaspoon dried powdered savory

1 teaspoon sea salt

1 teaspoon dried sage

1 carrot

1 onion

1 stalk celery

Instructions

Mix spices and salt together in a small dish.

Rinse turkey breast and pat dry. Rub spice mixture over the turkey breast or under the skin. Set aside overnight or proceed on to roast immediately.

Peel carrot and onion and slice into large chunks. Cut celery into large chunks. Place vegetables in bottom of roasting pan to form a bed for the turkey. Place turkey breast on top of vegetables and roast in a covered pan until the juices run clear when pierced with fork and a thermometer inserted into the thickest part of the breast registers 165 degrees F, 1 to 1 1/4 hours.

Note 1: I had 4 breasts, 4 legs and 2 thighs in the roasting pan and roasted everything for 2 and 1/2 hours. It was falling off the bone tender and not dry at all.

Note 2: The second time I made turkey this way I was all out of carrots, onions and celery (it was the week after Thanksgiving and I was still trying to use up leftovers so while I ran out and picked up turkey breasts I forgot to pick up the fixin’s) so I made a bed of quartered apples and – well lets just say WOW!

Let rest, covered with foil, for 10 minutes before carving. The temperature will continue to rise to 170 to 175 degrees F while resting.

Variations

Smash and mash 4 garlic cloves with the sea salt until it’s a paste, then mix with remaining spices.

Stir 1 to 2 tablespoons olive or coconut oil into spice mixture.

Add 1/8 to 1/4 teaspoon fresh ground black pepper to spice mixture.

Use dried crushed rosemary in place of the savory.

Use 1 tablespoon Herbs de Provence in place of the spices.

Use 1 tablespoon Italian seasoning in place of the spices.

Use 1 tablespoon Cajun seasoning in place of the spices.

Gluten Free UnDiet Eating Plans

Fast Food For the Gluten Intolerant

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The growing interest in gluten free eating has not gone unnoticed by the fast food giants. Reluctant to lose business to the gluten free crowd many fast food restaurants have added gluten free menus to their websites. Not many of them other than some pizza places which have added gluten free crusts have actually made changes to their menus to accommodate gluten intolerant guests but at least you now have easy access to their gluten free menus.

If you are simply trying to eat gluten free as a diet choice then you probably don’t need this article, choose a salad, a potato, beans, corn, the obvious choices and you’ll be fine, but for those with celiac disease you need to know if there is even a miniscule amount of gluten in a menu item and this article will help you to make the right choices.

Arby’s

Arby’s has published a list of menu items that are gluten free. Nothing surprising and it’s mostly a list of ingredients that are gluten free, although it’s nice to have a selection of gluten free salads and salad dressings. You can print out their list at Arby’s Gluten Free Menu.

Blimpies

Salads, soups, sides, desserts and a few other items make up the gluten free items at Blimpies.

Burger King

BK has developed a list of menu items that are safe for people who are gluten-intolerant. You can see their list at Burger King’s Gluten Free Menu to see a list of foods that are made without wheat, barley, oats, or rye.

Dairy Queen

Dairy Queen’s gluten free menu is pretty basic, but so is their regular menu. Get a burger, chicken patty or hotdog without the bun and you’re good to go.

Del Taco

Del Taco does not have many gluten free items, but still if the posse wants to eat there it’s helpful to know what to order – Del Taco Gluten Free Items, crinkle cut fries and hash browns anyone?

Dominoes

It’s buried deep in the Dominoes website but they do publish a selection of gluten free items.  The really cool thing at Dominoes though is that they now have a gluten free crust! Yay Dominoes!

El Pollo Loco

El Pollo Loco has one of the most varied menu of gluten free foods that I’ve seen. Corn on the cob, Impressive Gluten Free Menu.

Godfather’s Pizza

Godfather’s has six gluten free pizza options and a very compassionate attitude towards celiac disease.

Jack in the Box

Jack in the Box doesn’t have many gluten free menu items and navigating their published allergen menu is impossible. Thanks to The Gluten Free Guide though we can get an idea of what to eat if we find ourselves at Jack in the Box.

Kentucky Fried Chicken

A word of warning to those with celiac disease. You may not want to stick to the drive thru at this restaurant. When you step inside you’ll find that the flour used to coat the chicken is airborn. That said you can order a salad, corn and a few other sides through the drive thru window.

Long John Silvers

LJS has some nice gluten free seafood options as well as the usual sides.

McDonalds

McDonalds no longer publishes a list of gluten free items. There has been much debate as to whether or not their fries are gluten free and for those who are truly gluten intolerant versus those who simply chose a gluten free eating plan I would avoid the fries given that they are cooked in the same friers in which the hash browns are cooked in and their hash browns are not gluten free.

Thank you to the GlutenFreeGuide.com for publishing this list of McDonalds Gluten Free Foods.

Popeyes

Click on the Gluten Free Button at the top of the Popeyes Nutition Menu and you’ll find that you can order coleslaw, beans, rice, jalapenos and applesauce for dessert.

Subway

Given that Subway is a sandwich place you’re not going to find much here other than salad, but if your dining companion is a Subway fanatic it’s good to know what you can eat. Warning – not all salad items are gluten free so be sure to check out Subway’s Gluten Free Guide before dining there.

Taco Bell

Check out Taco Bell’s Chart for Gluten Free Items. It’s a little hard to read since it doesn’t separate the gluten free items from other allergens, but if you sit down with a notepad you should be able to jot down the items that will work for you.

Wendy’s

You can eat pretty well on Wendy’s Gluten Free Menu. Salads, chili, various baked potatoes, burgers and grilled chicken …