Sunday, January 6, 2013

Mediterranean Quinoa and Black Bean Salad

A crisp, tangy and surprisingly filling lunch. The quinoa and black beans provide plenty of protein to keep you satisfied until dinner. I have been obsessed with this salad for a while so, I am glad it fit well into my new gluten-free lifestyle:-)

Mediterranean Quinoa and Black Bean Salad
1 cup quinoa
1 can Black beans
2 Organic tomato, seeded and diced
1 cup cucumber, seeded and diced
1/4 cup chopped scallions
1/4 cup olives, chopped
1/4 cup coarsely chopped fresh parsley
2 Tbs extra-virgin olive oil
1 Tbs white-wine vinegar
Freshly ground pepper, to taste

1. Boil 2 cups of water. Add quinoa and reduce heat to low. Simmer for 15 minutes. Cool in a medium bowl.

2. Once cool, drain and rinse black beans and add them and the tomatoes, cucumbers, scallions, olives and parsley.

3. Whisk the remaining ingredients in a small bowl. Toss with the salad and serve.

Servings: 4

Cooking Times
Preparation Time: 5 minutes
Cooking Time: 15 minutes
Total Time: 20 minutes

Nutrition Facts
Serving size: 1/4 of a recipe (7.6 ounces).
Percent daily values based on custom values.
Nutrition information calculated from recipe ingredients.

Amount Per Serving
Calories 305.12
Calories From Fat (30%) 91.55
% Daily Value
Total Fat 10.55g 18%
Saturated Fat 1.38g 13%
Cholesterol 0mg 0%
Sodium 191.35mg 8%
Potassium 715.32mg 20%
Total Carbohydrates 44.29g 21%
Fiber 7.85g 26%
Sugar 2.41g
Protein 10.45g 16%

Recipe Type: Gluten-free, Main Course, Organic, Salad, Vegetables

Author: Susan Ewing

Wednesday, January 2, 2013

Organic Apple Blue Berry Waffles Gluten-Free and Dairy-Free

A new lifestyle requires new tweaks to a family favorite. This one features all of the changes that I have made in my silence over the last couple months. I have lost 50 pounds so far however, my medical issues still plague me. So, the next step was giving up dairy and gluten and I have gone organic. I feel fantastic and the weight is melting off! Not to mention, the organic ingredients to help with my system toxicity. And, they are still yummy!

G-F/D-F Apple Blue Berry Waffles
3 cup GF flour (see recipe below)
1/2 cup Ground Flax Seed
2 tbs baking powder
1/2 tsp salt
4 organic, anti-biotic-free eggs, separated
3 1/2 cup Soy Milk (non-genetically modified)
1 cup unsweetened organic apple sauce
8 oz Organic Frozen Blueberries

1. In a medium mixing bowl, whisk together the grains, baking powder and salt. Make a well in the center of the dry mixture; set aside.

2. In another medium mixing bowl, beat egg yolks. Stir in milk and applesauce. Add egg yolk mixture all at once to the dry mixture. Stir just until moistened (batter will seem thin...resist the urge to add more grains).

3. In a small mixing bowl, beat egg whites until stiff peaks form (tips stand straight). Gently fold beaten egg whites into grains and yolk mixture, leaving a few fluffs of egg white. Do not overmix.

4. Pour 1 to 1 1/4 cups onto grids of a preheated, lightly sprayed waffle iron. Add 6 blueberries per waffle. Close lid and do not open until done. Bake according to manufacturer's instructions.

5. When done, use a fork to left waffle off the grid. Repeat with the remaining batter and blueberries. Serve warm.

Servings: 20

Cooking Times
Preparation Time: 10 minutes

Nutrition Facts
Serving size: 1/20 of a recipe (5.6 ounces).
Percent daily values based on custom values.
Nutrition information calculated from recipe ingredients.

Amount Per Serving
Calories 205.28
Calories From Fat (23%) 47.83
% Daily Value
Total Fat 5.63g 10%
Saturated Fat 0.83g 8%
Cholesterol 42.3mg 21%
Sodium 247.38mg 10%
Potassium 272.9mg 8%
Total Carbohydrates 33.97g 16%
Fiber 3.74g 12%
Sugar 1.66g
Protein 8.81g 14%

Recipe Type: Breakfast, Brunch, Gluten-free, Healthy, Organic

Author: Susan Ewing

Basic Gluten-Free Flour Mix
1 cup sorghum flour
1 cup potato starch (not potato flour)
1/3 cup buckwheat flour
1 tsp xanthan gum

Yield: 1 pound

Friday, October 12, 2012

Blueberry Steel Cut Oatmeal

It has been really hard to find a good slow breakfast for busy fast weekday mornings. But, I think I may have done it. I make it on the weekend and it lasts all week long. Here is what I do:

To ensure easy clean up later, start by spraying your crock pot with non-stick spray:

Mix 1 cup of Steel Cut Oats: 

Add 4 cups of water: 

Then add the spices: 

Add blueberries:

Turn crockpot on low for 3 hours and enjoy: 

Here are the stats:

Blueberry Steel Cut Oatmeal
1 cup Steel-Cut Oats
4 cups water
1 tsp cinnamon
1/2 tsp ground ginger
1/4 tsp Turmeric
1/8 tsp Allspice
1/8 tsp Cardamom
4 oz blueberries
6 tsp almonds

1. Spray slow cooker with non-stick spray.

2. Put the rest of ingredients (except almonds) in a slow cooker and set on low for 3 hours.

3. Top with almonds.

Servings: 6

Cooking Times
Preparation Time: 5 minutes
Cooking Time: 3 hours
Total Time: 3:05 hours

Nutrition Facts
Serving size: 1/6 of a recipe (7.4 ounces).
Percent daily values based on custom values.
Nutrition information calculated from recipe ingredients.

Amount Per Serving
Calories 146.78
Calories From Fat (55%) 81.34
% Daily Value
Total Fat 4.76g 8%
Saturated Fat 0.58g 5%
Cholesterol 0mg 0%
Sodium 3.6mg <1 p="p">Potassium 63.58mg 2%
Total Carbohydrates 22.36g 10%
Fiber 4.07g 14%
Sugar 2.85g
Protein 4.77g 7%

Recipe Type: Breakfast, Healthy

Author: Susan Ewing

Wednesday, October 3, 2012

Chickpea Popcorn

There is nothing like a big bowl of buttery salty popcorn...unless you are like me, and carb sensitive and it gives you a headache. I found the perfect substitute on Dr. Oz's website. Instead of using salt and butter, this snack derives its flavor from spices and olive oil. It isn't exactly the same but you get the same crunch payoff:-) Here is how you do it:

First, preheat your oven to 350 degrees:

Then, rinse the chickpeas and spread them on a baking pan: 

Add a teaspoon each of garlic powder, cumin and oregano and drizzle with olive oil: 

Put it all in the oven:

Bake for 50 minutes: 

And here's what you get:-)

And here is the recipe and the stats: 

Chickpea Popcorn
1 (15 oz) can chick peas, drained
1 tsp ground cumin
1 tsp garlic powder
1 tsp oregano
1 tsp olive oil

1. Preheat oven to 350° F.

2. Mix chickpeas with all ingredients. Spread on a baking sheet and bake for 45 minutes or a bit longer until they’re extra crispy.

Servings: 4

Cooking Times
Preparation Time: 5 minutes
Cooking Time: 45 minutes
Total Time: 50 minutes

Nutrition Facts
Serving size: 1/4 of a recipe (3.9 ounces).
Percent daily values based on custom values.
Nutrition information calculated from recipe ingredients.

Amount Per Serving
Calories 161.79
Calories From Fat (26%) 41.34
% Daily Value
Total Fat 4.75g 8%
Saturated Fat 0.6g 5%
Cholesterol 0mg 0%
Sodium 319.1mg 13%
Potassium 206.24mg 6%
Total Carbohydrates 25.03g 12%
Fiber 4.96g 17%
Sugar 0.2g
Protein 5.51g 9%

Recipe Type: Bean, Healthy, Snack

Source: Dr. Oz
Web Page:

Recipe Cost: $1.52
Serving Cost: $0.38

Thursday, September 27, 2012

Kale Chips

Ok. I have to admit, I resisted the kale. I feared the kale. I know that it is the new in vogue super food. It is rich in calcium, vitamins A, B1, B2, B3, C and K, manganese, fiber, folate, iron and potassium. You can use it to boost your metabolism, raise your energy, detox your body, slow the aging process, and help you to leap tall buildings in a single bound but, I still feared it. 

And just like any fear, you have to face it and I did: face first. I planted this in March and then put myself through a crash-course in Kale 101.

First, the harvest. Get close to the stalk and snap.

Then, rinse it in a basin of water:

Then, strip the leaves off of the tough stem because it is not good to eat:

It should look like this:

Take them for a spin:

Preheat the oven at 350:

Put the leaves on a baking tray and season them with olive oil and a little bit of salt (you can try other seasons like red pepper flakes, cumin, chili powder, etc. but I just like the salt) :

Put it in the oven:

For 15 minutes:

What you get is Kale Chips which are a GREAT replacement for potato chips or fries:

I have waaaaaaaay too much left over. So, as with all my veggies, I wrap it up in a paper towel.

And store it in a zip bag until I figure out what the heck else I am going to do with it!

Everyone complains about how expensive and hard it is to eat healthy. Sure, you can get kale chips in a bag at your local market at $3 for a 4 ounce bag that is loaded with sodium and who knows what else. Or you can spend a $1 for a bunch and make your own.

You can also put Kale in a juicer with apples and other things during a detox or saute it up in some olive oil and garlic for a great side. I have also snuck it into a table salad but, my daughter found it and didn't dig it raw. So, I am on a quest for what else I can do with this nutrient dense super food.

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