Healthy Holidays

Now that Halloween has come and gone and we are already in the month of November (can you believe it?) the holiday season is in full swing. We all know what that means: lots of social gatherings, lots of food, lots of drinking, did I mention lots of food? With high calorie meals and sweets constantly around and practically in your face it can be hard not to go overboard on the eating during this time of year. If you need a break from the high fat foods and sugary sweets just try this simple recipe that is not only light in fat and calories, but very filling and rich in plenty of nutrients. 

Don't get me wrong, I fully enjoy holiday treats or just sweets in general, but they still should be enjoyed sparingly even when you make them with healthy unrefined ingredients. My hubby and I love to splurge once a week on a heavier meal (usually meat and higher fat foods) and one of my homemade gluten-free tasty treats, but the rest of the time we stick to the basics and keep it simple: brown rice, quinoa, veggies, and beans. It gives our sensitive stomachs a break from hard to digest rich foods and it makes those splurge eats and treats even more enjoyable! So this year keep a more balanced ratio of healthy foods and holidays splurges by cooking more simple meals at home. Here is just one of the many simple and healthy meals I will be sharing this season.


Aduki Bean Soup with Cabbage Salad
Serves 4

- Add 2 cups dry Aduki beans and 8-10 cups water in a cooking pot.
- Bring to a boil, then turn down to low and simmer for 1 1/2 hours. These beans are great because of their short cooking time.
- At the end of the cooking time season with desired amounts sea salt, ground black pepper, granulated garlic, and oregano.
- Add fresh chopped cilantro and onion to the beans and serve with a scoop of brown rice or quinoa
- Then top it off with the prepared cabbage salad.

Prepare the cabbage salad while beans are cooking:

-  For 15 minutes soak 1/2 cabbage head, 2 carrots, green onion bunch, and aduki bean sprouts (any bean sprouts will work) in a large bowl with 1 tablespoon unrefined Apple Cider Vinegar and water to remove all bacteria and parasites.
- Rinse veggies and finely chop the cabbage, grate the carrots, chop the green onion, then add all chopped veggies and sprouts together in a large bowl.
- Add sea salt and about a half teaspoon each of cayenne, chili powder, and paprika to the salad.
- Add less of the seasonings if you do not handle heat well, it can be spicy. 
- Add fresh squeezed juice of 2 lemons.
- With clean hands or spoon mix all salad ingredients together.

I like to add the cabbage salad to the bean soup with the quinoa or brown rice and eat it all together in one big soup bowl. For healthy fats I add a teaspoon of olive oil or some fresh sliced avocado on top.  This meal has so many great flavors and they all come together very nicely. So eat up and enjoy, I know I did!

Fun Health Facts:

- Aduki beans detoxify the body, reduce swelling and inflammation, and promote weight loss.
- Aduki beans and all sprouts are easier to digest than other beans and legumes.
- Cabbage improves digestion, beautifies the skin, and purifies the blood. It can be used to treat constipation, the common cold, cough, and even mental depression or irritability.
- Carrots are one of the richest sources of the anti-oxidant beta carotene which protect against cancer and other diseases.

Fall Favorite: GF Mac N Cheese

Whenever you feel the need to create a meal that will satisfy everyone's growling stomach and ease exhaustion, then try this simple and traditional favorite of kids and adults alike. This recipe is perfect for the very hungry, the very big appetite, or the need for a comforting meal after a long day, week, chilly weather, or anything that necessitates a relaxing night with good people and good food.

Place a rack in the middle of the oven and preheat to 350 degrees

Organic Ingredients

• 1 package Tinkyada GF Brown Rice elbow pasta (cooked in salted water)
• 3 cups unsweetened Almond Milk (my favorite brand: Blue Diamond Almond Breeze, original flavor
• 3 Tbs brown rice flour
• 1 Tbs tapioca flour
• 2 Tbs butter
• 1 cup (8 ounces) grated monterey jack cheese, or pepper jack for a spicy kick
• 1 cup (8 ounces) grated mild cheddar cheese
• 2 teaspoons cayenne pepper (optional, adds a nice spicy kick)
• 2 teaspoons chili powder (optional, adds a nice spicy kick)
• 2 teaspoons paprika
• kosher or sea salt
• freshly ground black pepper

Choose dairy products that are organic or from free-range, grass-fed cows, with no hormones and antibiotics.

Prepare Toppings 

• Chop up and cook 1 package (8 ounces) bacon: Applegate Sunday Bacon Uncured is gluten and casein free, with no preservatives, nitrates, nitrites and from animals that are vegetarian fed.
• GF bread crumbs: 2 slices of Udi's gf whole grain brown rice bread chopped in a food processor or with hands.
• Chop broccoli.

- In a small bowl, whisk together 1/4 cup almond milk with rice flour and tapioca flour.

- On the stove-top over medium to medium high heat, in a large cast iron skillet or saucepan, add the rest of the milk with milk flour mixture and whisk constantly while cooking until mixture thickens.

- Add the butter, cayenne, chili powder, paprika, salt and pepper, and whisk together. 

- Turn the heat down to low and add the grated cheese and mix until completely melted.

- Remove the pan from heat, add the cooked hot pasta, and mix thoroughly.

- Transfer to a baking dish or leave in the skillet (if using a cast iron skillet).

- Top with brocceli

- Bake for 15 minutes, then top with the bread crumbs and pre-cooked bacon bits. 

- Bake 15 more minutes and serve hot. 

Perfect for a cozy night in with the family, friends, your lover, or the little kiddos. Put a movie on, put your feet up, and enjoy your full warm belly. It's time to relax. =)

Happy Friday!

Anytime is the perfect time for a Pancake Party!

It is the perfect time of the year to make and enjoy some delicious and nutritious pancakes with your family, kids, or friends. So get together and spend some fun quality time whipping up something that everyone loves. They are so easy to make that anyone can do it, even the kiddos and all you bashful cooks. Forget those pre-made boxed pancake mixers, they have no taste and no nutritional value. Now is the time to start making your favorite foods from scratch, it is so much easier than you think and well worth it in the end. Here are some of my favorite pancakes you can try:

• Sweet Potato Pancakes
• Pumpkin Pancakes
• Banana Pancakes
• Buttermilk Pancakes

GF Pancake Recipe
Choose your flavor: Puree cooked sweet potato or pumpkin, mash very ripe bananas, or make your own buttermilk by mixing 1 cup choice of nut or dairy milk with 1 TBS. lemon juice or vinegar and let sit on the counter for 15 minutes.
- 1 cup pancake flavor filling (pick one from above)
- 2 cups brown rice flour or millet flour
- 2 Tbs. fresh ground flaxseed 
- 2 cups milk: use organic milk, or any nut milk, buttermilk pancakes need 2 Tbs. acid with the 2 cups milk of choice and do not need 1st ingredient on this list.
- 2 beaten eggs (choose organic or hormone-free and cage-free eggs, if you have an egg allergy just substitute with 2 more Tbs. of fresh ground flaxseed)
- 2 Tbs. melted unsalted organic or hormone free butter (vegans can substitute with coconut oil)
- 2 Tbs. grade B maple syrup (optional)
- 2 teas. vanilla extract  (choose gluten-free and corn-syrup free)
- 2 Tbs. fresh lemon juice (optional)
- 2 teas. cinnamon (optional)
- 1/2 teas. salt

In a large bowl, mix together the flavor filling of choice with eggs, milk, melted butter, maple syrup, and vanilla until smooth.  Add the flour, fresh ground flaxseed, salt, cinnamon and mix until well incorporated, add the lemon juice at the end for lighter pancakes and cook in a oiled/buttered and heated skillet.

Top with 100% Grade B Maple Syrup or freshly made fruit syrup.
*Never use Grade A Maple Syrup, it contains harmful ingredients like formaldehyde.

GF Fresh Fruit Syrup
Choose from lilikoi, blueberry, cranberry, or berry of choice.
- 1 cup water or juice (blueberry, cranberry, or pomegranate).
- 1 cup berries (fresh or frozen).
- 2 Tbs. fresh lemon juice.
- 1/2 cup sucanet or coconut sugar.
- 1 Tbs. tapioca flour.
In a saucepan,  mix the water/juice, berries, sweetener, and tapioca flour, bring to a boil over medium heat, reduce heat to a simmer and let cook until mixture reduces. Remove from pan and let cool and firm up.

I do not have to tell you to enjoy this one! Today is Aloha Friday and I made some banana pancakes for me and my happy hubby from some freshly ripened bananas I picked up from the farmers market yesterday. I can't wait to try the sweet potato pancakes next!

Onolicious!

*Ono means delicious in Hawaiian. ;-)

This one is the buttermilk pancake with lilikoi syrup.

Summer Living Smoothie Style!

If you have read all my blogs for the month of June then by now you should know a few things about me:

1. I love summer
   
2. I love to cook AND eat (especially Mexican food)
   
3. I love to be physically active (aka play) outside
   
4. and last but not least,

did I mention that I LOVE Summer!

One of the many reasons I enjoy summer is because of the abundance and variety of fresh, ripe, sweet, and juicy fruits that are just waiting for me to eat them. You should enjoy them as much as possible too because they pack a good nutritional punch in every bite with all the vitamins, minerals, and disease fighting antioxidants they contain. Don't forget to eat from every color group because each color provides different health benefits.

These are my absolute favorite smoothie concoctions that I enjoy eating almost every day during the warm months for lunch or as a pre workout energy meal. They are always affordable to make when produce is in season and I can take them with me to work or any place I need to go and they also take very little time and energy to prepare. So blend up one of my favorite mixtures or come up with your own by including your favorite fruits of the season.

Tropical Tahitian Blend

• Half of 1 fresh pineapple


• 10-12 ounce bag of frozen mango


• 6 ounces of frozen or fresh blackberries (berries are optional but add a nice great touch)


• 3-4 cups of unsweetened Almond milk

Tropical Thailand Blend

• 10-12 ounce bag of frozen mango


• 4 fresh peaches


• 3 -4 cups of unsweetened Almond milk

Berry Bonanza Blend

• 1 cup fresh or frozen strawberries


• 1 cup fresh or frozen blackberries


• 1 cup fresh or frozen raspberries


• 3-4 cups unsweetened Almond milk

Add fruit to blender and blend until smoothie style.
These amounts make enough for 2 to 4 people at a time so you can adjust accordingly for individual servings.
The key to a great smoothie is choosing one frozen fruit to create a better blend.
Pick your frozen fruit of choice for any of these blends.
Many times it is more affordable to buy frozen fruits, especially berries, mangoes, and other tropical fruits that are not grown here.

Health Facts:
- Almond milk is naturally free of gluten, soy, dairy, sugar, cholesterol, peanuts, casein, eggs, saturated fat, and MSG.
- It is an excellent source of calcium, vitamin D & E, and a good source of vitamin A.
- It is naturally vegan and low on the Glycemic Index which is good for diabetes control and weight management.
- It contains only 40 calories and 3.5 grams of (healthy fat) per cup.
- My favorite brand: Blue Diamond Almond Breeze

So drink up and use Almond milk for all your baking, cooking, and/or drinking needs!

GF Strawberry Liquado

The next addition to my month of Mexican recipes goes to the Mexican version of what we know as the smoothie. This delicious treat is perfect for warm days and will satisfy your thirst and hunger at the same time. Enjoy it as a snack, meal, or even dessert!

I have come up with many varieties of delicious smoothies (which I have yet to share) but when my husband whipped up this version for me I was hooked on the first slurp. This is something his mother, Aurora Camacho, used to make for him when he was a child. I am so grateful for all our wonderful mothers who have taught us so much. Just one of the many important things I learned from my mother-in-law and husband is:
the most important ingredient in any recipe is Love- and love can be found in just about any Latin recipe. I hope everyone, especially all the great moms, had a wonderful mothers day this year!

Ingredients

• 1 bag of frozen strawberries (2 cups)
• 2 cups of unsweetened almond or coconut milk (add extra water in need)
• 1 pinch of cinnamon
• 2 TBS. local raw honey

Add all ingredients to a blender and blend until liquado. Add more almond milk as needed. The key is to have it more liquidy than smoothie.

Sorber!

Mexican May(hem): GF Plantain Empanadas

It is now the month of May and I cannot tell you how excited I am for the recipes I am about to share. This month I will be focusing on all things Mexican! I have been waiting to share my favorite Mexican dishes for a while now and if you have tried mi Salsa Verde or Chilaquiles recipe than you know this white girl ain't no joke. =) I absolutely loved growing up in Los Angeles, not just for the great weather and ocean, but also because it exposed me to authentic Mexican culture and cuisine. Mexican food is not only my favorite food but I believe it to be the most delicious food in the world! Yeah I said it.

My first Mexican recipe for the month of May comes from a restaurant in Mexico City and was shared by Pati's Mexican Table; a cooking show on PBS featuring authentic Mexican recipes. They called it Plantain Quesadilla's, but because of the way it is cooked, how it looks, and a few minor changes I made to the recipe, I am calling them Empanadas. Whatever you call it is not the point, what matters is the end product and how much you are going to love it! It was labor intensive and time consuming, but what authentic Mexican food isn't? And more importantly, what authentic Mexican food isn't worth the time and effort?

Plantain Empanada stuffed with Refried beans

Makes from 6 to 8 large Empanadas

Ingredients

• 4 large or 6 medium yellow plantains
  
• 1 bag dried pinto beans
• 2 jalapenos
• 2 anaheim chilies
  
• 2 hot banana peppers
• 1/2 white or yellow onion
• 1/2 bunch cilantro
  
• safflower or olive oil
• kosher or sea salt
• freshly ground black pepper
• garlic powder
  

Rebecca's Refried Beans

There are many ways to make refried beans but I like to add a little kick to mine. To prepare: soak dried pinto beans over night in a large pot of water. Drain and refill water at least once, I like to drain twice through soaking process to remove excess acid from the beans so they are easier to digest. In the large pot filled with water, bring the beans to boil then turn heat down to low and cover and simmer for 2 hours. Do not add any salt to the beans until the end of the cooking process (your beans will turn out very hard if you add salt too early). When beans are tender, drain the water leaving a little left in the beans to keep the beans moist. Mash the beans until smooth. Dice all peppers/chilies and chop onion and cilantro. In a large pan saute chilies, onion, and cilantro in olive or safflower oil on medium heat for about 10 minutes. Add mashed beans, kosher or sea salt, freshly ground pepper, and garlic powder and mix together. Turn refried beans on low and cook for 10 more minutes.

Plantain Masa

The key to making the masa is selecting the right plantain. There are 3 stages you can cook a plantain: green, yellow, and black. Make sure you use only yellow plantains (they may have some black spots.) Place the whole plantains, with skin on, in a large pot filled with boiling water. Simmer, partially covered, for 30 minutes, until they are thoroughly cooked. Remove from the water and let cool. Peel the plantains, slice, and mash together with your hands until very smooth.

Make round balls of about 3 inches. Press in between plastic rounds in a tortilla press or roll with a roller until you get a flat disk. Place a tablespoon of refried beans right in the center and fold like a turnover and press edges together with fingers.

In a large deep skillet, add enough oil to have an inch high. One medium heat, about 5 minutes later, when it is hot but not smoking, insert the empanadas a few at a time. Let them fry, about 4-5 minutes on each side until nice and browned. Remove and place on a paper towel to drain excess oil.

Optional: Serve with Mexican crema and mi salsa verde (recipe found in blog archive January 2011)

!QUE SABROSO!

Spicy Friday Fish Tacos!

One of my all time favorite foods goes to the famous fish taco. Instead of waiting for a trip to California, Mexico, or Hawaii (where the best fish taco's are made and eaten) I decided to master it right now in my own kitchen. It is so easy anyone can do it and look and feel like a gourmet chef. I love great fish recipes because they are so rich in healthy omega-3 fats and lean protein. This recipe also provides plenty of vegetables and whole grain corn. It is just a light and delightful meal that is perfect for any health conscious eater and food lover!

Ingredients

Organic & Gluten-free (O GF)

- 1/4 head of cabbage
- 1/2 bunch of cilantro
- 1 avocado
- Rebecca's salsa verde (see recipe in January 2011 blog archive)
- Mexican crema, sour cream, or favorite shredded cheese (optional)

Prepare taco toppings:
- chop cabbage and cilantro, dice avocado, and prepare homemade salsa.

Gluten-Free Corn Tortillas:
- Make your own by using Maseca (masa harina flour), lime juice, salt, and water.
- Knead and roll dough into balls, then flatten with a tortilla presser.
- Cook on a comal (flat pan) for about 2 minutes on each side.
- If you cannot make your own find a healthy whole grain and gluten-free brand.
- My favorite brand that uses organic sprouted whole grain corn: Food Life
- Food Life tortillas can be found at Whole Foods.
- If you have a corn allergy / intolerance, Whole Foods also has a delicious brown rice tortillas.

Prepare spicy fish:
- 4 fillets of either mahi mahi, halibut, or talapia fish
- 1 cup brown rice flour
- 1 tablespoon chili powder
- 1 tablespoon cayenne pepper
- 2 tablespoons oregano
- 1 tablespoon kosher or sea salt
- juice of 1 freshly squeezed lime
- 1/2 cup unrefined extra-virgin olive oil

In a large pan heat olive oil on medium-high heat.
In a bowl mix together flour, chili powder, cayenne pepper, oregano, and salt.
In a separate bowl squeeze juice of one lime.
Dip fish fillets in lime juice and then cover with spicy flour batter.
Cook fish in pan with heated olive oil until browned and crispy, about 5-7 minutes on each side.

Finalmente: Create your Spicy Fish Taco!
- On each tortilla add: fish, cabbage, cilantro, salsa verde, avocado, crema (optional), and a squeeze of lime.

Es muy delicioso!

GF Crispy Fried Cod and Spinach Greens

After a long winter with little to no sun exposure, our bodies need all the vitamin D it can get. So during the late winter and early spring I like to eat plenty of foods rich in this vitamin because for many of us sun exposure may not happen until April or May. There are many sources of food that provide Vitamin D but the best source of D is from the sun. Make sure during those warm months of the year you get sunshine for at least 20 minutes a day.

On of my favorite fish to eat, Cod, is not only high in vitamin D but also contains healthy omega-3 fats, protein, and has the least saturated fat and cholesterol of all animal products. Add this super food into your diet by trying this very simple recipe that is not only gluten-free but free of most food allergies and intolerance's like: wheat, corn, soy, dairy, eggs, and nuts.

Ingredients
2 cod fillets
unrefined extra-virgin olive oil
1 cup brown rice flour
kosher or sea salt
freshly ground black pepper
1 tablespoon paprika

-Heat olive oil in a frying pan on medium high heat
-Mix brown rice flour, salt, pepper, and paprika in a bowl, rinse the fish and coat with the flour mixture
-Cook fish on each side until browned and crispy, about 5 minutes on each side.
-Squeeze fresh lemon juice over fish.

Serve organic crispy fried fish with freshly steamed organic spinach and quinoa.

Enjoy this fantastic fish dish!

GF Cranberry Almond Muffins

After making my blueberry muffins I wanted to try a more festive version to share at a holiday work party. I also wanted to share this with others who have a food allergy/intolerance or those who follow a vegan diet so I made it without dairy, butter, eggs, corn, soy, and gluten (of course). I used my homemade cranberry sauce and you would never be able to tell there was no butter, eggs, dairy, or processed sugar and flour in this delicious little Christmas treat!

This cranberry sauce is really simple to make and it only takes about 10 minutes to prepare. It is also really delicious and perfect with any holiday meal.


Cranberry Sauce
1 bag cranberries
1 pint blueberries
1 cup water
1/2 cup sucanet or coconut sugar
1 teas. cinnamon
lemon zest
1 Tbs. lemon juice


In a large saucepan add 1 cup water and 1 cup agave and bring to a boil. Add cranberries and blueberries and cook on medium heat for about 5 minutes. Add cinnamon, lemon zest, and lemon juice and cook on medium heat for 5 more minutes.


Preheat oven to 375 and bake for 22 minutes

In a large bowl mix together:
- 2 cups brown rice flour
- 1 cup almond meal
- 2 teas. kosher or sea salt
- 2 teas. baking soda
- 1 teas. cinnamon
- 1 cup sucanet or coconut sugar
- 1 cup unsweetened applesauce
- 1 cup almond or coconut milk
- 1 teas. vanilla
- 1 Tbs. unfiltered apple cider vinegar

Swirl in about 2 cups of the cranberry sauce to the mix

Spoon in cupcake pans and sprinkle the top with crushed almonds

You are going to love this tarty and perfectly sweet treat!

Guilt-Free Gluten-Free Blueberry Muffins

Back in the days before I was diagnosed with Celiac disease one of my favorite foods to splurge on was the Blueberry muffins at Souplantation Restaurant. After my quest began to cook any food that I loved or desired so that I could enjoy food again, I finally conquered the blueberry muffin. Not only is this delicious muffin gluten-free but it is corn, soy, dairy, egg, butter, and nut free as well. Making it free of all food intolerances and allergies not to mention Guilt Free too!

Your asking how did I do it? Below is the answer, and you will not believe how amazingly scrumptious it is until you make it and try it yourself. So get up and get to cooking!

Pre-heat oven to 325 degrees

In a large bowl combine
- 2 1/2 cups organic brown rice flour
- 1 cup organic ground flax seed
- 2 teas. baking soda
- 1 teas. salt
- 1 teas. cinnamon
- 1 Tbs. gluten free vanilla extract
- 1 cup organic unsweetened applesauce
- 3/4 cup grade B maple syrup
- 1 cup organic and unsweetened coconut or almond milk
- 10 ounces organic blueberries

Scoop into cupcake pans using unbleached cupcake papers.
Cook for 20 minutes.

This little super muffin is full of fiber, omega 3's, antioxidants, and pure love.
So Eat and Be Happy!