Friday, January 30, 2009

Fruits and Vegetables Fight Breast Cancer

The great news is that what you eat effects your health. Eating more then the recommend number of fruits and vegetables can make a big difference. Read more at Dr. Fuhrman's Blog.

Wednesday, January 28, 2009

Gluten Free Pizza Crust

We don't eat a lot of pizza here, but it is nice to make for a special occasion. Here is how we made pizza for my daughter's birthday party.Gluten Free Pizza Crust
Makes 3 or 4 - 12" to 15" crusts

2 cups Sweet rice flour
2 cups sorghum flour
2/3 cup potato flour
2/3 cup garfava flour or garbonzo bean flour
2/3 cup tapioca starch
2 TBSP GF baking powder
1/4 tsp baking soda
1 tsp Italian seasoning (or a combination of oragano, basil, rosemary and thyme)
1 tsp salt
1/2 cup olive oil
2 1/2 cup to 3 cups water

Oil your pizza pans. Preheat the overn to 400F.

In a mixing bowl mix together the dry ingredients. Add the oil, and then slowly start adding the water. If you use a Kitchen Aid or other mixture, just keep working the dough until it is workable and not too sticky, but not dry either, then turn the dough out onto a floured board. If you don't use a mixer, turn the dough out onto a floured board and knead until it is the right consistency. Divide your dough into 3 - 4 balls, depending on the size of your pans. Take one ball and roll it in brown rice flour. Cover your clean hands with brown rice flour. Place your ball in the middle of an oiled pan. Start pressing the dough flat. Push and press until it covers the pan. If you develop a sticky spot. Sprinkle just a tiny bit of brown rice flour there, and keep working it flat. Don't worry about how the dough looks, because it will soon be covered with sauce and toppings, and you won't be able to see that it isn't smooth.

Bake the crusts for around 10 - 15 minutes. Now you have a choice. You can either wrap the crusts in plastic wrap and store them in the freezer until you rare ready for pizza, or you can top them and bake pizza right away. Either way it is delicious! Once you add the toppings bake another 20 - 25 minutes.

Impossibly Delicious Gluten Free/ Vegan Cupcakes

Impossibly Delicious Gluten Free- Vegan Cupcakes
Adapted from a recipe found in Vegan Cupcakes Take Over the World

1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/3 cup almond flour (grind almonds in blender to flour consistency)
1/2 cup brown rice flour
1/2 cup sorghum flour
1 cup rice milk
1/3 cup grape seed oil
1/2 cup raw cane sugar or Sucanant
3 teaspoons lemon extract
1/4 cup tapioca flour
2 Tablespoons ground flax seed

In one bowl, mix together the salt, baking soda, baking powder, sorghum flour, rice flour and almond flour. In another bowl, mix together rice milk, oil, sugar, and lemon extract. Add the tapioca flour and ground flax seed to the bowl with the liquid ingredients and blend well until the mixture is fluffy and starts to come together, then add the rest of the dry ingredients.

Spoon the batter into tiny muffin liner lined muffin tins and fill them about 3/4 of the way full. Bake for about 20 minutes, or until the tops spring back when you press them.

Make a little gluten free-vegan icing to top the cupcakes, or eat them just as they are. They are delicious.

*Note about making icing. Powdered sugar can contain unlabeled gluten. Icing is traditionally made with a lot of processed fat, or highly processed cream cheese substitutes. I don't use either anymore so I don't have an icing recipe to give you. If you come up with one that isn't high in processed sugar, fat and other non-nutritious items, be sure to let me know.

Vegetarian Children

Do you worry about vegetarian children? Will they get enough nutrients to be healthy if they aren't eating meat. Read what Dr. Joel Fuhrman has to say about the topic.

Sunflower Almond Pate'

When invited to a fancy gathering, potluck or a shower, I always hope I can help prepare some of the food, so that I can have something to eat when I am there. A yummy appetizer that has been successful at least a couple showers has been this pretty Sunflower Almond Pate' served on cucumber slices.

Sunflower Almond Pate'

1 cup sunflower seeds
1 cup almonds
1 clove raw garlic
1 /4 raw onion, chunks
1 small red bell pepper, seeded, cut in large pieces
1 carrot cut in small pieces
1 tsp raw ginger, grated or minced
juice of one lemon
2 tablespoons olive or flax oil
1 - 2 tsp dried basil

Whiz in your Vita Mix or other strong blender (or maybe food processor) until very smooth, almost fluffy. This will take some work, because there isn't much liquid. Use an accent decorator, or large frosting tip to squirt some pate' onto a slice of cucumber. The tiniest size of ice cream scoop also works, but isn't quite as pretty. Make a lot of these because they go really fast.

Thumb-print Almond and Date Cookies

From my friend at Gracious Hospitality comes a great healthy cookie.

Thumb-print Almond and Date Cookies

1/2 cup almond butter
2 cups almond meal
1/4 cup plus 2 Tbsp maple syrup
1 Tbsp pure maple sugar granules (powder)*
1/2 tsp pure vanilla
1/2 tsp almond extract
Place almond butter in mixing bowl and stir until smooth and creamy. Add almond meal, maple sugar granules, maple syrup, vanilla, and almond extract. Mix completely. Form dough into small rolls and then pinch off enough for a small cookie. Roll into a ball and then place on baking sheet and press thumb into center to make an indentation. Then prepare date filling using recipe below:

1 cup dates, pitted
1 Tbsp cornstarch
1/2 cup granulated sugar
1/2 cup water
1/2 cup finely ground almonds
For the filling, mix the water, cornstarch and sugar together. Add dates and
bring to a simmer over medium heat. Cook until thick and dates are smooth.
Remove from heat and cool slightly.
Fill each indentation in cookie dough with a small amount of the date filling.
Bake at 350 degrees F for 20 to 25 minutes. Do not over bake. Cool and
*May omit if you cannot find.

Gluten free Oat Waffles

Oat Corn Waffles

In your Vita Mix blender jar put in the following:
6 Madjool Dates, pitted
1/4 cup cashews
2 TBSP flax seeds
2 cups certified gluten free oats
1 cup corn flour
1 cup corn meal
1 tsp salt
5 cups water

Pour into your pre-heated waffle iron. Bake until crispy brown. It takes 8 minutes in my waffle iron. Keep them warm in the oven at 200 degrees, if not serving them right away to keep them crispy and warm. Serve with something yummy on top. I like to top it with thickened fruit.

Note: My guess at blender directions: Place dates, cashews, flax seeds, and 3 cups of the water in your blender jar. Blend until smooth. Place the remaining ingredients in a large bowl. Mix in the remaining water and date mixture. Then bake as directed.

Make extra waffles and put them in a bag in the freezer for later. Then take them out and you gluten free toaster waffles.

Waffles can be a nice substitute for bread in a sandwich, if desired.


Gluten free Oat Sorghum Waffles

Substitute sorghum flour for the corn flour and corn meal in the above recipe. You can also increase the oats and decrease the flours in the recipe and it will turn out fine.

Oat coconut variation: Use all oats and now flours and add 1/2 cup of unsweetened dried coconut to the blender jar along with the other ingredients. Blend until smooth and cook as above.

Fruit Sauce

1 quart bag of frozen peaches, blueberries or strawberries
2 TBSP tapioca flour or starch
1/3 cup cold water
apple juice concentrate if needed for extra sweetness

Place the frozen fruit in a sauce pan on medium heat. Add a little water if necessary. Put on a lid. Bring to a boil. Mix the tapioca flour into the cold water in a little cup. Pour the mixture into the fruit and stir. The fruit will quickly thicken. Add a sweetener only if you must.

Wowy Zowy Almond Ginger Dressing

Wowy Zowy Almond Ginger Dressing
Barbara Frohne

3/4 cup raw almonds
1 cup water
the juice of one fresh lemon (the bottled stuff isn't near as good, really)
1/2 to 1 t. salt
2 t honey or other sweetener (optional)
1 large clove raw garlic
1/4 cup raw onion or about 1 T onion powder
1 TBSP fresh ginger (powdered won't work)

Put this into your Vita Mix or food processor and blend until smooth.

Note: About the ginger. Buy a piece at the supermarket. Wash it carefully. Cut off any bad spots. Then cut it into little chunks. Yes, leave the skin on. There is nothing wrong with it and you won't know it is there when it is blended up. Put the ginger in a little bag and throw them in the freezer. Then when you are ready for dressing, pull out what looks to be about 1 TBSP and blend it up. Exact amounts aren't that important. You will always have ginger ready, and won't have any rotting in the back of the fridge.

Razzle Dazzle Lime Parfait

Razzle Dazzle Lime Parfait
RawSome Recipes By Robyn Boyd
(I have simplified the steps to make them more clear).

1. Place some chopped nuts in the bottom of 4 stemware glasses.

2. Make the Green layer
Mix until smooth and creamy in a blender or food processor:
2 ripe avocaods
juice from 2 limes
1 - 2 TBSP agave nectar

Carefully spoon into the stemware, on top of the nut layer.

3. Make the red layer:
Mix until smooth and creamy in a blender or food processor:
1 package of frozen raspberries
1/4 cup fresh young coconut meat, straight from a green coconut. (It isn't that hard to open a coconut yourself. There are directions on the web in many places.)
1/4 - 1/2 cup coconut water (less is better for thicker sauce.)
2 TBSP. agave nectar

Carefully spoon onto the glasses above the green layer.

4. Make the white topping:
remaining meat from two young coconuts
1/2 - 1 cup water (use as little as possible so this is nice and thick)
2 -4 pitted dates, or 2 TBSP agave nectar

Make a little dollop onto the top of the red layer, like whipped cream.

5. Garnish as desired with nuts, lime or kiwi slices, or mint sprigs.Razzle Dazzle Lime Parfait
RawSome Recipes By Robyn Boyd
(I have simplified the steps to make them more clear).

1. Place some chopped nuts in the bottom of 4 stemware glasses.

2. Make the Green layer
Mix until smooth and creamy in a blender or food processor:
2 ripe avocaods
juice from 2 limes
1 - 2 TBSP agave nectar

Carefully spoon into the stemware, on top of the nut layer.

3. Make the red layer:
Mix until smooth and creamy in a blender or food processor:
1 package of frozen raspberries
1/4 cup fresh young coconut meat, straight from a green coconut. (It isn't that hard to open a coconut yourself. There are directions on the web in many places.)
1/4 - 1/2 cup coconut water (less is better for thicker sauce.)
2 TBSP. agave nectar

Carefully spoon onto the glasses above the green layer.

4. Make the white topping:
remaining meat from two young coconuts
1/2 - 1 cup water (use as little as possible so this is nice and thick)
2 -4 pitted dates, or 2 TBSP agave nectar

Make a little dollop onto the top of the red layer, like whipped cream.

5. Garnish as desired with nuts, lime or kiwi slices, or mint sprigs.

Instead of Chocolate- Grapes!

Instead of Chocolate - Grapes!
Barbara Frohne

1 bunch of red seedless organic grapes
1 cup of finely chopped walnuts or pecans, place some in a tiny dish
1 recipe of Sweet and Sour Cashew Dip

1. Wash the grapes and drain.

2. Make some Sweet and Sour Cashew Dip
Place in the blender and blend until smooth
3/4 cup of raw cashews
1/4 cup fresh lemon juice (fresh tastes so much better)
1 TBSP honey or agave nectar
More water if needed, but be careful to keep this as thick as possible, because you are going to need to have it thick enough to dip grapes in and have it stick.

3. Dip the plump end of a grape into the cashew dip, then dip onto the chopped nuts and roll it just a little bit to get the nuts to stick and cover the spread.

4. Arrange the grapes on a platter and serve.

Serves 4 - 12, depending on how many you eat.

Yummy Yam Salad

Yummy Yam Salad
By Barbara Frohne

3 large dark orange yams, baked at 400F degrees until soft, about 1 hour
1 bunch green onions, diced
1/2 cup parsley, minced (optional)
1/2 package frozen peas
3 sticks celery, chopped fine
salt to taste

Cashew Dressing:
1 cup raw cashews
3/4 cup water
1/2 tsp. onion powder
1/4 tsp. garlic powder
1/2 tsp. salt

1. Cool yams. Peel off the skins. Cut into chunks and place in a large bowl.
2. Place Dressing ingredients in a blender and blend until very smooth and creamy.
3. Place remaining ingredients in the bowl with the yam chunks. Add the cashew dressing and mix together. Chill if desired.

Serves 6

Simple Oil free Hummus

I often make this hummus when we have to take a sack lunch with us. Sandwiches aren't very exciting when you are gluten free, because the bread choices aren't as satisfying anymore. But hummus is filling and nutritious. We make baggies of carrot sticks to dip into little containers of hummus. We used to use corn chips for dipping. They are often a favorite gluten free food, but they contain loads of oils heated to high temperatures. Heated oils are easily damaged and in turn damage our health if we eat them. So we seldom eat corn chips anymore.

Simple Oil Free Hummus
By Barbara Frohne

1 can of garbanzo beans, drained
1/2 cup tahini
7 TBSP liquid, if needed
6 TBSP fresh lemon juice (fresh tastes so much better)
2 - 4 cloves garlic
1 1/2 tsp onion powder
1 tsp salt

Combine all ingredients in a blender and process on high speed until very smooth and creamy.

3 cups

Corn Salsa in Cabbage Bowls

Corn Salsa in Cabbage Bowls
By Barbara Frohne

2 cups frozen or fresh corn kernels
1 - 2 cups jicama diced
1 cup diced red pepper
1/2 cup diced onion
4 garlic cloves, pressed
2 cups diced tomatoes
1/4 cup lime juice
1 tsp salt
1/4 cup fresh cilantro, minced
A small red cabbage, whole leaves separated from the cabbage

1. Find a small Red cabbage. Carefully separate cabbage leaves and use ones that stay intact. Save the remaining ones for a different salad.

2.Mix in a bowl, and spoon salad into the cabbage leaves. Serves 4 - 6.

Tuesday, January 27, 2009

Tofu Sprout Burgers

My friend made these for a special dinner we were invited to. I was a little concerned about what were were going to eat, but we were delightfully surprised to have such tasty patties on our plate. I have since adapted the recipe a some, and made them a little simpler to prepare.

Tofu Sprout Burgers
Yield: 6 large burgers or many small ones

1/4 cup sunflower seeds
2 cups firm tofu
1/2 onion chopped
1/2 tsp salt
1/4 cup tahini
1/4 cup parsley chopped (optional)
1 tsp onion powder
1/2 t garlic powder
1 tsp basil dried
1/4 cup grated carrots
2 cups alfalfa sprouts

1. Blend sunflower seeds in a food processor to meal.
2. Add all ingredients in the food processor, excepts carrots and sprouts, mix until everything is evenly distributed.
3. Add the carrots and sprouts and pulse just enough to mix them in evenly.
4. Sprinkle corn meal or other breading meal evenly over a cookie sheet, so it is coated. To shape large patties, place a large canning ring on the corn meal coated cookie sheet. Fill the ring with dough, and lift ring. For small patties use a 1/8 cup ice cream scoop that has a squeezable handle to help you remove the dough from the scoop. Place the scoops close together on the pan, as they won't spread. Flatten them slightly with the back of the scoop.
5. Sprinkle some more corn meal on top of the patties.
6. Bake at 350F degrees for 20 minutes. Carefully turn them, and bake for another 20 minutes. The large patties are especially fragile, so be careful while turning them.

Gluten Free Granola

We made several batches of this granola to take with us on our trip across the USA last summer. It provided easy to prepare breakfasts so we didn't have to pay for nutrient deficient restaurant food. We had some more ingredients mailed to our destination, so we could eat gluten free food similar to our east coast friends.

Gluten Free Granola
By Mama Bee

Mix together:
5 cups of rolled rice flakes ( if you can't find them, use all oats)
5 cups certified gluten free oats
1 cup raw buckwheat groats
1 cup sesame seeds
1 cup shredded, unsweetened coconut
1 cup sesame seeds
1 cup pumpkin seeds
1/2 tsp salt
1 TBSP cinnamon

1/3 cup raw cashews
2 TBSP flax seeds
2/3 cup water

Pour in a small bowl and add and mix:
1 can of apple juice concentrate
1/4 cup maple syrup

Add all the liquid to the dry ingredients and stir to coat completely. Place in cookie sheets. Bake in a 250' F oven for a couple hours or so. Stir every 45 minutes or so. After baking add sulfite free dried fruit, such as raisins, pineapple, apples, in the proportion that you desire. Store in sealed bags or containers, before your family devouring it for a snack. Makes 6 quarts of granola.

Apricot Oatmeal Cookies

I made these cookies when I had a quart bag of frozen apricots that had to be used. Then we made more to take with us on our week long trip to Death Valley. They were quite easy to eat while traveling down the road and gave us something nutritious to take with us on our hikes.

Apricot Oatmeal Cookies
By Mama Bee

6 cups certified gluten free oats
2 cups raisins
2 cups sunflower seeds
1 TBSP cinnamon

Blend and add to mixture
1/4 cup honey
1/2 cup pitted dates
1/3 cup cashews
2 TBSP flax seeds
4 cups of unsweetened apricots, drained

Stir everything together. Let soak for 10 minutes to firm up. Drop by 1/8 cup portions onto a sprayed cookie sheet. Flatten and shape. Bake at 350' F for 25 minutes, or put in the food dehydrator for18 - 24 hours if you wish to keep more of the nutrients from the apricots. I made some both ways, and both work well.

Oatmeal raisin Molasses Cookies

This recipe was inspired by my husband's grandma's recipe. Unfortunately after changing our diet we were no longer able to eat it. So after going without Oatmeal Raisin cookies for a long time, I made these as as surprise for my husband, HoneyBee. He thought the recipe was a success.

Oatmeal Raisin Molasses Cookies photo
By Mama Bee

1. Soak 1 1/2 cups of raisins in hot water for 20 or more minutes. Drain. Discard liquid.
2. Mix in a bowl the following:

2/3 cup honey
4 TBSP molasses
1/2 tsp salt
1 cup soymilk

3. Blend and add to the above mixture.

1 cup water
1/3 cup cashews
2 TBSP flax seed

4. In another bowl, mix the following:

The 1 1/2 cup of soaked raisins
1 1/2 cup chopped walnuts
5 cups gluten free oats
1 cup brown rice flour
4 TBSP tapioca flour

5. Add the liquid ingredients to the dry ingredients and stir well. Let set 10 minutes to firm up. Drop by 1/8th cup portions onto a lightly sprayed cookie sheet. Flatten and shape. Bake 350' F for 25 minutes.

Chili With Corn

Make some beans in the crockpot. Put some in 2 cup portions into the freezer to use later. Save two cups for the recipe below, and you will have a great meal teamed up with my gluten free cornbread and a big bowl of salad.

Chili With Corn
from Seven Secrets Cookbook, by Neva and Jim Bracket

1/2 cup diced onion
1/2 green or red pepper (optional)
1 - 2 cloves fresh garlic, crushed, or 1/2 tsp garlic powder
1 teaspoon cumin
1 1/2 teaspoons California Chili
2 teaspoons onion powder
1/2 teaspoon salt
2 cups cooked black or small red beans (may be canned)
1 1/2 cups frozen or fresh corn
14 ounce can diced tomatoes in juice
2 Tablespoons molasses

1. Put onions, peppers, and seasonings in a medium sized kettle and add about 1/2 cup water. Simmer for about 8 minutes until onion is tender.

2. Add remaining ingredients, and heat to serving temperature. Top with Tofu Sour Cream if desired.

Makes 6 cups/

Note: I used red beans cooked in a crock pot overnight. For the chili, I used a combination of three chili powders that I had on hand, since I didn't have any California chili powder. I wondered what it would be like with the molasses. I didn't want it to be sweet or taste strong, but it turned out just fine. My only warning is to be careful not to walk away from it and leave it on the burner after you have added the molasses. It scorches quickly.

We served the chili on freshly cooked brown rice. Yum. It is a recipe that we will make again.

Gluten-free Pumpkin Muffins

These muffins have a wonderful texture for gluten free breads. Even those who eat gluten love these muffins. Make a double recipe so you can use the less expensive large cans of pumpkin. Then you can feed a crowd or put some in the freezer and bring some out as you need them.

Note:  I have updated this recipe, and added an oil-free variation of my famous Pumpkin Muffin recipe.  I really think that it is better then ever.  You can find it here.

Pumpkin Muffins - Gluten-free, Vegan, Delicious
By Barbara Frohne

Puree, in a blender, the following ingredients until smooth and creamy:

1/4 cup soy milk or rice milk or water
one 15 oz can pumpkin
1/3 cup oil
1/3 cup honey
1 tsp nutmeg
1 tsp cinnamon
1/4 tsp salt

In a large bowl, combine and mix together:
1 c. oat flour made from gluten free oats ground in the blender
1 c. sorghum flour
1/3 cup flaxseed (linseed) meal (grind whole flax seeds in a blender) (chia seeds also work
1 tsp baking soda
1 tsp GF baking powder
1/2 cup raisins
1/3 cup chopped walnuts or pecans (optional)

Add the pumpkin mixture to the flour mixture and blend until moistened. Spoon into a greased muffin pan or muffin paper. Mound the dough up as high as you want the muffin to reach.  They won't grow much taller, and they won't run away, or spread out onto the pan.

Bake at 350 F (175 C) for 30 minutes.

Makes 12 muffins.

Note:  I usually make a double batch of these so I can use the more economical large sized can of pumpkin, and I have plenty of muffins left over for later use.

Walnut-Raisin Cake

We went to a friend's birthday party and they served this delicious cake. It was so yummy. We couldn't even guess that it was made with raisins and walnuts. We have made it several times since and it turned out great every time. I took it to a potluck luncheon and it was very popular. What a great rating for such a simple recipe made of simple, natural ingredients.

Walnut-Raisin Cake
From Raw Food Made Easy for 1 or 2 People by Jennifer Cornbleet

2 cups raw walnuts, unsoaked
2 cups raisins, unsoaked

Place the walnuts and raisins in a food processor fitted with the S
blade and process until the mixture sticks together. Transfer to a
serving place and form into a little cake. Frost the top and sides
with orange glaze.

Chill for at least 1 hour. Decorate the cake with fresh raspberries
or other berries before serving. Covered with plastic wrap, Walnut-
Raisin Cake will keep for five days in the refrigerator or two weeks
in the freezer. Serve chilled or at room temperature.

Orange Glaze

1/2 cup fresh squeezed orange juice (about 1 - 2 oranges juiced)
1/2 cup pitted medjool dates, soaked

Place the dates, and orange juice in a strong blender or food
processor, and process until smooth. Stop occasionally to scrape
down the sides of the bowl with a rubber spatula. Stored in a sealed
container in the refrigerator, the glaze will keep for five days.

Sunday, January 25, 2009

Cashew Ranch Dressing

Mama Bee's Famous Cashew Ranch Dressing

1 cup raw cashews
1 cup water
the juice from one lime
1 Tablespoon onion powder
1 tsp garlic powder
1 tsp salt
1 tsp dried basil
1 tsp dill weed

Blend the first 6 ingredients until very smooth. At the end add the basil and dill and pulse quickly just to mix. Serve with salad.