12/10/12

Gluten Free Sweet Potato Pancakes

This last July, I made a trip to Portland, OR for a race and vacation.  I had the privledge of staying with a really neat host family, the Dailey family.  The made me feel right at home in a new location.  Jason (the father/husband) and I had a fair amount in common… triathletes, loved the outdoors, and health nuts.  While I was there, he was frequently made stuff from scratch from very simple ingredients.  Not only did he whip the meals together in lightening speed, but they were full of fresh fruits, veggies, and/or whole grains (mostly rice or quinoa).  I asked him where he got all these great ideas and he showed me a book that was written by two chefs for the Radio Shack pro cycling team.  The book is called “The Feed Zone.”

The feed zone is a book full of recipes that are easy to make and are designed for athletes.  We all have busy schedules and don’t have a ton of extra time to make nutritious meals, but with the tricks mentioned in this book it can reduce meal prep time in half.  Plus, since the cooks were literally working in a bus, they had limited ingredients.  So almost every recipe has about 7 ingredients or less!

Today I tried the Sweet Potato Pancake recipe in the book… but did a little spin on it.  I made it gluten free.  It’s still simple, cheap, and delicious.

Here’s how to make it gluten free.  Pictures below to give you a visual on how to do it as well:

  • 2 cups of old fashioned oats (after putting them into a blender to make flour.  It just under 4 cups of oats)
  • 1 tbsp baking powder
  • 1 tsp salt
  • 1/2 tsp ground cinnamon
  • 1 tbsp brown sugar
  • 2 cups cook sweet potatos, mashed (or one large can organic sweet potatoes)
  • 2 eggs
  • 2 cups soy or almond milk

1. combine all ingredients in a bowl and use an electric hand mixer to mix together into a thick batter consistency

2.  Heat oven to 375 degrees

3.  Spray olive oil, or another nonstick spray, on a baking sheet.  Spread batter evenly over a large baking sheet

4.  Bake for about 30 minutes

I like to use the oven because I make a large batch of pancakes all at the same time instead of doing one or two at a time.

 

Now that you’ve made some delicious pancakes, don’t ruin them with a cheap syrup made from corn.  Splurge a little and buy some real maple syrup… your taste buds (and body) will thank you!

12/5/12

Athlete Friendly and Gluten Free Pizza

I do my best to eat well.  I am a firm believer in the importance of what we ingest on a daily basis plays a significant role in our body’s immediate health, health down the road when we get older, and athletic purposes.  Choosing the right foods to eat at specific times of the day will help the body recover from previous stress placed on it during training and as a result help us perform better in the races.

Like everyone else out there, I crave junk food every once in a while and succumb to the pressure.  When our body craves something, it may be lacking a nutrient found in the food… the trick is knowing what the body wants and finding other ways to fill that need.  Over the last few days, I was really craving pizza.   I decided that I was going to make my own pizza from scratch to make it healthier and full of good protein sources.  And like every good pizza, it starts with a good crust (in this case, gluten-free) with very simple ingredients:

Crust Ingredients:

  • 1 cup brown rice
  • 1 cup lentils
  • 1/2 9oz bag of spinach
  • 3-4 carrots, shredded

Preparing the crust:

  1. place rice and lentils in water and soak for about 8 hours
  2. Drain the water and place all ingredients in a food processor (adding water if needed to help it blend together) until it forms a paste
  3. Spray a cookie pan with nonstick spray
  4. Bake at 400 degrees for about 15-20 minutes
  5. remove crust from oven

I decided to make a Mediterranean style pizza.  I put artichokes, olives, mushrooms, and spinach on it (I wish it was summer and had a garden fresh tomato to put on it too).  I covered it with about 1.5 lbs of mozzarella cheese and put it back in the oven until the cheese just started to turn golden brown (about 15 more minutes)

I let it sit for a few minutes, then cut it.  To finish it off, I sprinkled some balsamic vinegar on it.

If you want to make it vegan, simply do the following and use instead of the cheese.  Pour over the pizza toppings and enjoy:

Vegan mozzarella

1 c Water

2 sm Cloves roasted garlic

2 tb Fresh lemon juice

1 tb Tahini Paste (the larger amount the cheesier it is)

1/4 c Nutritional yeast

3 tb Quick-cooking rolled oats

1 tb Arrowroot (or cornstarch)

1/8 ts Dry mustard

1 1/2 ts Onion powder

1/2 ts Salt; or salt-free seasoning

 

Place all ingredients in a food processor or blender, and process until completely smooth.

 

 

10/24/12

Light and Zesty Chicken and Rice

  • Chicken breasts, cut into strips
  • 1/3 cup Italian dressing
  • 1.5 cups brown rice, uncooked
  • 2 bags frozen mixed veggies
  • 1 can (2.8 oz) French Onions
  • 1 ¾ cups ck. Broth
  • 1 tsp. Italian seasoning

 

Preparation:

1. Preheat oven to 325

2.  Place rice at bottom of baking dish

3.  Put chicken, veggies, dressing and seasoning on next and cover w/ aluminum foil

4.  Bake for 2 hours (until rice is done), then pour French onions over the top and bake uncovered for 10 more minutes (until onions are browned)

10/24/12

Skillet Chicken Fajitas

Ingredients:

  • 1 ½ lb. chicken
  • Mesquite seasoning
  • 1 green pepper sliced
  • 1 red pepper sliced
  • 1 can green chilies
  • 1 can corn (or two cups frozen)
  • 8 corn tortillas (6 inches), cut into cubes
  • Salsa con queso
  • Salsa
  • Sour cream

 

Preparation:

  1. Cook chicken a season to taste
  2. Add peppers, corn and chilies and cook until tender; add tortillas
  3. Stir in desired amount of remaining ingredients
10/24/12

3 cheese chicken pasta bake

2 cups multi-grain pasta or gluten free pasta

9 oz. spinach

1 lb. chicken

1 tsp. basil

1 can (14.5 oz.) spaghetti sauce

1 can (14.5 oz) diced tomatoes, drained

2 oz. cream cheese

1 cup mozzarella Cheese

2 tbps grated parmesan Cheese

 

Preparation:

  1. Cook pasta as directions and add spinach for last minute
  2. cook chicken and basil in skillet until chicken cooked then add sauce and tomatoes.  Bring to boil and stir in cream cheese
  3. drain pasta mixture, stir in ck. Mixture and ½ cup mozz. Cheese.  Place in baking dish
  4. bake for 20 min. @ 375… sprinkle w/ remaining cheese
10/19/12

Mock-Cheese Zucchini, Rice, and Lentil Casserole

 Ingredients

  • 1 cup rice
  • 1 cup lentil
  • 2 medium zucchini, sliced
  • 1 medium onion, diced
  • 1 jar spaghetti sauce
  • 1 cup nutritional yeast
  • ½ cup soy milk
  • Garlic salt
  • 2 vegetable bouillon cubes
  • 3.5 cups water

 

Combine all ingredients in 9×13 pan and bake covered w/ aluminium foil w/ holes poked in it at 350 for 2 hours.  Uncover for about the last 10 min of baking.

10/19/12

Sweet Peppers and Wild Rice

Sweet Pepper Wild Rice Salad

½ cup uncooked wild rice

1 can (14.5 oz) chicken broth, divided

1 ¼ cups water, divided

¾ cup uncooked long grain rice

1 medium sweet red pepper, chopped

1 medium sweet yellow pepper, chopped

1 medium zucchini, chopped

2 tbsp olive oil, divided

4 green onions, chopped

½ tsp salt

¼ tsp pepper

2 tbsp lemon juice

 

In a small saucepan, combine the wild rice, 1 cup broth and 1/2 cup water.  Bring to a boil.  Reduce heat; cover and simmer for 50-60 minutes or until rice is tender.

Meanwhile, in a large saucepan, combine the long grain rice and remaining broth and water.  Bring to a boil.  Reduce heat; cover and simmer for 15-18 minutes or until rice is tender.

In a large nonstick skillet, saute the peppers and zucchini in 1 tbsp oil for 3 minutes.  Add onions; saute 1-2 minutes longer or until vegies are tender.  Transfer to a large bowl.

Drain wild rice if necessary; stir into vegie mixture.  Stir in white rice.  Sprinkle with salt and pepper.  Drizzle with lemon juice and remaining oil; toss to coat.  Serve warm or at room temperature.

 

10/19/12

West African Stew

Ingredients

  • 1 tablespoon vegetable oil
  • 2 cups sliced onions
  • 2 cloves garlic, minced
  • 1 pound sweet potato, peeled and cut into 1/4-inch half slices
  • 1 large tomato, coarsely chopped
  • 1/2 cup raisins
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon crushed red pepper
  • 1 (10.5 ounce) can condensed cream mushroom
  • 1/2 cup water
  • 1 (15 ounce) can chick peas (garbanzo beans), rinsed and drained
  • 4 cups coarsely chopped spinach

Directions

  1. Heat oil in skillet. Add onion and garlic. Cook until onion is tender.
  2. Add potatoes and tomatoes. Cook 5 minutes. Add raisins, cinnamon, red pepper, broth and water. Heat to a boil. Cover and cook over low heat 15 minutes.
  3. Add chickpeas and spinach. Heat through. Serve over cooked rice or couscous, if desired.

 

10/15/12

Corn Bread

Ingredients:

  • 1 cup flour (see note to make it gluten free)
  • 1 cup cornmeal
  • ¼ cup sugar
  • 2 tsp. baking powder
  • ¼ tsp. salt
  • 1 cup buttermilk
  • ¼ butter, melted and then cooled
  • 1 egg

 

Preparation:

  • Combine all ingredients from salt up
  • Whisk remaining ingredients and add to dry mixture
  • Bake at 375 for 25 minutes

 

Note – to make this gluten free, take 1 cup of oats and put in a food processor until it becomes flour consistency.