Day One Low Carb Fast Menu

Today's Low Carb Menu:

Breakfast:
Serves One:
1 tablespoon coconut oil
1/4 cup chopped asparagus
2 large crimini mushrooms chopped
1 slice nitrite free bacon
2 large farm fresh, free-range eggs, beaten
2 tablespoons shredded cheddar (optional)

Cut up bacon and fry in pan until done, drain bacon fat and add coconut oil, add mushrooms and asparagus and saute on medium heat for 2 minutes or until asparagus is tender crisp.  Add beaten eggs and scramble.  Remove from heat and stir in cheese, if using.

Snack:
Green Juice Smoothie

Lunch
Serves One: Salad made with 4 cups chopped romaine or other dark green lettuce (i.e. not iceberg), half an avocado, and 4 oz cooked chicken meat, with Vinaigrette dressing such as Sweet and Sour Lime Dressing: 1 T lime juice (from a bottle is fine), 1 t water, 2 T extra virgin olive oil, Seasonings to taste, Sweetener (stevia or honey) to taste.  1. Put lime juice and water in bowl. Add sweetener to the tanginess level you want. 2. Add salt and pepper.  Whisk together to dissolve the salt.  3. Whisk in the olive oil.

Snack:

Serves One: 1 Apple with Peanut Butter

 Supper:
Serves Two:
1/4 pound Ground Beef Patty or Steak, each serving

1 cup Green Beans, each serving

1 cup Mushrooms and Peppers, each serving

Recipe: 1 cup chopped red Bell pepper, 8 oz sliced mushrooms, 2 cloves garlic, 1 t dried thyme or 1 T fresh thyme, 2 T dry white wine or chicken stock, small amount of olive oil to coat pan

Heat the oil in the pan on medium-high, and add the mushrooms. Cook until they begin to brown and add the peppers. Cook for 2-3 minutes,and then add salt and pepper, and the garlic and herbs. Cook for 30 more seconds (don't burn the garlic!), and add the wine or stock. Cook until the liquid evaporates.

Makes two pretty large servings, each with 7 grams of carb plus 3 grams of fiber.

Sweet Potato Fries

Sweet Potato Seasoning Mix

1 tablespoon each: Cumin, Dried Cilantro, Dried Oregano, Garlic Powder, Salt;  Two tablespons Dried Parsley, 1 teaspoon Black Pepper, and 2 tablespoons Brown Sugar (opt).  Mix together and sort in air tight container.





Shared from: http://www.facebook.com/30DayGourmetFreezerCooking  Get their great Kindle or Nook ebooks!

Assembly Directions:Mix all the seasonings together in a bowl. Store in an airtight container.
Serving Directions for Potatoes:One recipe is enough to coat 3 pounds of sweet potatoes. This will serve 9 to 12 people.
For every 3 to 4 servings use:
1 pound sweet potatoes
2 T. olive oil
4-1/2 t. seasoning mix.

Wash potatoes. Peel potatoes and cut into 1/4 inch match-sticks. Place potatoes in a medium or large bowl. For each pound of sweet potatoes, drizzle with 2 T. oil. Stir potatoes to thoroughly coat with oil. For each pound of sweet potatoes, sprinkle 4-1/2 t. of the seasoning mix. Stir to mix.

To grill potatoes using a vegetable grilling plate:
Heat grill to medium-high heat (around 425 degrees). Place the grilling plate on the grill while grill is heating to the correct temperature. Place the potatoes on the vegetable plate. Cook for about 15 to 20 minutes or until potatoes are lightly browned turning the potatoes every 4 or 5 minutes.

To cook potatoes in an oven: Heat oven to 425 degrees. Arrange the fries on a baking sheet in a single layer so that none of the fries are touching. Bake for 30 minutes turning the fries after 15 minutes. Fries should be crisp when done.

Nutritional Info: seasoning mix
Per Serving: 6 Calories; trace Fat (11.3% calories from fat); trace Protein; 1g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 268mg Sodium.
Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Fat; 0 Other Carbohydrates.

Nutritional Info: prepared potatoes
Per Serving: 152 Calories; 7g Fat (41.2% calories from fat); 2g Protein; 21g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 279mg Sodium.
Exchanges: 1- 1/2 Grain (Starch); 1-1/2 Fat.

Herbed Quiona

Quiona is a marvelous grain/seed that is used in Peru and neighboring countries and not enough in the US.  It is highly nutritious being high in fiber and protein, making it perfect for the gluten-free/celiac folks or anyone for that matter.

This recipe serves 4.  Make it day one with Lemon Dilly Chicken and then serve the left-overs the following day as Chicken Primavera.

1 cup plus 3 tablespoons quinoa
8 oz frozen peas, cooked
1/2 pint cherry or grape tomatoes
1 ounces cream cheese
2 Tablespoons milk
1 tablespoon EACH chopped fresh basil, oregano and parsley
1 garlic cloves, minced
salt and pepper to taste
Parmesan cheese for each serving.

Boil 2 cups of water, then add the quinoa and return to a boil.  Cover, reduce heat to medium and cook for 15 minutes.

In a small bowl, whisk together the cream cheese, milk, herbs, garlic, salt and pepper.

Once the quiona is cooked add the peas, tomatoes, and cream sauce and give it a toss to combine.

Sprinkle with Parmasean Cheese

This can be served warm or as a cold salad.  Try adding 2 cups diced chicken to make a delicious Chicken Primavera.

Crispy Potatoes for Two....or more

serves two

2 tablespoons coconut or grapeseed oil
2 medium Yukon gold potatoes, peeled, and cut into 1/2 inch cubes
Sea Salt and pepper
1 1/2 teaspoons water
 1 1/2 unsalted butter

Preheat oven to 375 degrees

In a large cast iron pan, heat the oil over medium-high heat.  Add the potato cubes and season with salt and pepper.  Saute stirring frequently, for 5 minutes. 

1. Turn the heat up to high, add the water, stir, and cover the pan with a lid.  Steam the potatoes until the water evaporates, about 3-4 minutes. (open the lid long enough to give the potatoes a quick stir ever 1-2 minutes).  Lower the heat to medium and saute another 1-2 minutes until all traces of water are gone. 
2. Toss in the butter and stir to coat the potatoes. 
3. Spread the potatoes out on a baking sheet.  Bake in the oven until the potatoes are crisp and browned to your liking, about 15-25 minutes. 

Can be doubled or tripled to serve your family.

What is a Super Salad?

A super salad is just that..............super full of nutritious veggies!  A very nutrient dense vegetable salad.

You'll start with some greens.  Use a variety of green salad offerings including; romaine, various lettuces, mesculins, etc.  Next you'll add shredded carrots, diced cucumbers, brocolli, cauliflower, zuchinni, tomatoes and any other veggies you want to eat raw in your salad.

You can also add sunflower seeds, sesame seeds, pinenuts or any variety of nuts you may want.  You can even add fruits of your choice and, of course, some kind of homemade dressing.

ENJOY!

Swiss Chard

Different varieties of chard exhibit lots of color. So much so that one variety is called rainbow chard. Those bright green leaves and multi colored stems hold a powerhouse of nutrition for our bodies. 

Chard is a leafy green vegetable often used in Mediterranean cooking. While the leaves are always green, chard stalks vary in color. Chard has been bred to have highly nutritious leaves at the expense of the root (which is not as nutritious as the leaves). Chard is, in fact, considered to be one of the healthiest vegetables available and a valuable addition to a healthy diet (not unlike other green leafy vegetables). Chard has been around for centuries, however because of its similarity to beets is difficult to determine the exact evolution of the different varieties of chard.
Swiss chard is high in vitamins A, K and C, with a 175 g serving containing 214%, 716%, and 53%, respectively, of the recommended daily value.  It is also rich in minerals, dietary fiber and protein.  Chard is also known for its iron content: the stalk retains more iron compounds than the leaves, hence their rosy color.

Chard can be eaten raw, sautéed or steamed and it can be used in the place of spinach or other greens in salads, soups and other cooked dishes.  Raw chard has a light texture and the leaves can replace the lettuce on your sandwich. Sauté the leaves and add them to pasta, omelets, or quiche. The leaves can be added to soup for a few minutes before serving to add flavor and nutrition.

To avoid spoilage chard should be stored unwashed in a plastic bag in the refrigerator

HINT FROM ONE OF OUR CUSTOMERS: "I never liked Swiss chard, until several years ago I had some that had been freshly picked from my local farmer's garden. It was so sweet and buttery I couldn't believe it was actually Swiss chard. It was then I learned that freshness was the key determinant to whether chard was delectable or detestable. Last night we had Swiss chard that we had picked up from Whole Foods. It was good, quite good. But not nearly as fantastic as the chard we had a week ago that we had bought from our local farmer. So here's a hint. If the thought of Swiss chard leaves you uninspired, get some from a local farmer that has been freshly picked. It is sort of like the difference between white corn picked that day, or the same corn two days later. The tastes don't even compare."

Swiss Chard with Garbanzo Beans and Fresh Tomatoes

2 tablespoons olive oil
2 green onions, sliced
2 Tablespoons diced red onion
1/2 cup garbanzo beans, drained
salt and pepper to taste
1 bunch Swiss Chard, rinsed and chopped
1 tomato, slices
1/2 lemon, juiced

Heat olive oil in a large skillet.  Stir in onions, cook and stir for 3-5 minutes, or until soft and feragrant.  Stir in garbanzo beans, and season with salt and pepper; heat through.  Place chard in pan, coo until wilted.  Add tomato slices, squeeze lemon juice over greens, and heat through.  Plate, and season with salt and pepper.

Great as a main dish or serve as a side for fish or meat.

Monday This 'n That

Thomas Jefferson ordered the landscape at Monticello to create a "ferme ornée," or ornamental farm, combining function and beauty.

What's Available from Grandma Farmers Garden this week:

Greens (4-oz $2): Red Russian Kale, Arugula, Spinach
Herbs (1-oz $2): Sage, Oregano, Chives (Garlic and Onion), Spearmint, Dill Weed, Cilantro, Flat Leaf Parsley, Lemon Balm
Vegetables:  Green Onions 6-8 bunch $2
Fruit:  Rhubarb $3 per pound
Farm Fresh Eggs (fed organic grains) $3 a dozen
Grass-Fed Ground Beef $4.50 per pound
Daylilies 6 fans for just $5

Email Us for pick-up.  We do make daily trips to Omaha and ocassional trips to Lincoln where we can meet.

Reading Through the Bible In a Year
We are again attempting to read through the Bible this year. Just joining us or did you get behind? No matter and no need to play catch-up. Start where you are today and go forward.

Monday: Mark 13:32-37, 12 Cor 12:1-10, Psalms 107, 2 Samuel 1-2
Tuesday: Mark 14:1-11, 2 Cor 12:11-21, Psalms 108, 2 Samuel 3-4
Wednesday: Mark 14:12-31, 2 Cor 13, Psalms 109, 2 Samuel 5-7
Thursday: Mark 14:32-42, Galatians 1, Psalms 110, 2 Samuel 8-10
Friday: Mark 14:43-52, Galatians 2, Psalms 111, 2 Samuel 11-12
Saturday: Mark 14:53-65, Galatians 3:1-14, Psalms 112, 2 Samuel 13
Sunday: Mark 14:66-72, Galatians 3:15-29, Psalms 113, 1 Samuel 14-15

We also like to read a Proverb a Day corresponding to the day of the month. This month I am memorizing Psalms 32, could you memorize a Psalm?

This Weeks Meal Plan

Monday - Szechuan Orange-Ginger Beef with Rice (opt), Coconut Pudding with Fresh Strawberries
Tuesday - Chicken Noodle Casserole, Peas
Wednesday - Salmon with Asparagus, Rice (opt), glazed Carrots
Thursday - Tex-Mex Stir-Fry
Friday - Brocolli, Ham & Cheese Frittata
Saturday -  Pizza, Super Salad
Sunday -  Roast Pork Loin, Sweet Potatoes, Green Beans and Fried Apples

I've been cooking out of the WeightWatchers One Pot Cookbook these last couple of weeks.

Mission 101 Herbs That Heal

I have created a list of the plants and herbs in our yard, currently that have healing qualities.

1. Aronia
2. Basil
3. Blackberry
4. Black-eyed Susan (Rudbeckia hirta)
5. Calendula (Calendula officinalis)
6. Catnip
7. Cayenne
8. Chaomile
9. Cilantry
10. Currants
11. Dandelion
12. Dill
13. Echinacea (Purple Cone Flower)
14. Feverfew
15. Gooseberry
16. Hollyhock
17. Horehound
18. Hyssop
19. Juniper
20. Lavender
21. Lemon Balm
22. Linden Tree (European Basswood)
23. Mullein
24. Oregano
25. Oxeye Daisy
26. Parsley
27. Peppermint
28. Plantain
29. Raspberry
30. Red Clover
31. Rosemary
32. Rugosa Rose
33. Sage
34. Spearmint
35. Sunflower
36. Thyme
37. Violet

This means I only have 64 more plants/trees/shrubs to propigate.  (Chuckle) This also means I get to create more beds to plant all these wonderful and beautiful plants.  There's nothing like edible landscape, incorporate all these wonderful plants into your landscape and make them your 'flower' beds.  We will discuss two plants a week.


BASIL - Bet you thought this was just a culinary herb.  Not so!  Basil is an excellent digestive system support herb.  Basil enjoys full sun and well drained soil.  It loves to be next to any kind of peppers and tomatoes and often is said to enhance their flavor when Basil is nearby.



BLACK EYED SUSAN - These beautiful, happy flowers do well in full sun and will grow in just about any soil type.  It is said to repel insect when planted with feverfew, licorice, or hyssop.  Black-eyes Susans attract birds of many kinds into the garden.  Roots may be dug in spring or fall.  Leaves may be gathered by handpicking or with snips any time.  Used mainly as a herbal diuretic so should NOT be used in pregnancy.  It is also used occasionally to support heart health and for women's health concerns.  It is used as an Infusion or a traditional tincture.

BEWARE:  This plant can be toxic to your pets!



Grain Free Brownies

I'm going to send you to a different blog for my new favorite recipe for brownies.  Hubby says they actually taste like brownies.....really chocolatey.  Espresso Fudge Brownies

Russian Kale

This year we planted Russian Kale. 

Russian Kale is yet another Brassica, but one whose leaves, rather than flower buds, are eaten. It has a broad flat deckle-edged leaf which is softer, thinner and more tender than the leaf of Scots Kale. The flavor is a bit darker than that of Scots Kale, with stronger earth and hints of smoke.

Kale is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and reasonably rich in calcium. Kale, as with broccoli and other brassicas, contains sulforaphane (particularly when chopped or minced), a chemical with potent anti-cancer properties.  Boiling decreases the level of sulforaphane; however, steaming, microwaving, or stir frying do not result in significant loss.  Along with other brassica vegetables, kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells.  Kale is also a good source of carotenoids .

Kale almost always must be cooked, and cooked rather a long time. The exception might be using a bit of very finely chiffonaded Russian Kale in a salad, with the proviso that some diners may end up uncomfortable. The other exception is in juicing, where Kale mixes well with, whatever you want to put into a juicer.

The basic rule for preparing Kale is 'discard the stems'. Here again, there are two exceptions, first, if the stems are on the tender side, they may be finely chiffonaded along with the leaf they run through, and, second, stems might be useful in making a vegetable broth. One of the nice things about Kale in general is that the leaves themselves will make a nice broth in the cooking liquid, so that if you're making a vegetable soup some Kale, helped by onion and garlic, will make the broth as you cook the soup, and, as we've mentioned before, it's difficult to overcook Kale, so it remains recognizable even after prolonged soup making.

You needn't confine it to soups, though: it makes a nice vegetable side steamed, and mixes well with root vegetables and with other greens such as Dandelion. It's a nice accompaniement with tomato and onion to beans (pinto, cannelini). It's one of the few vegetables I can think of that's easy to dry. Dried Russian Kale does a very good invegification of certain dried edible seaweeds.
Russian Kale is generally available in two varieties, Red, as you'd expect, and Green. The green variety has some red (or purple) coloring. I notice there is also a White Russian variety, perhaps for historical balance.

Breakfast Squares
(Makes 2 servings)

1-1 1/2 cup  Russian Kale, chopped, or use any other variety of kale
1/4 cup red onion, chopped
1 cloves garlic, minced (1/2 tsp. teaspoon minced garlic)
1/8 tsp. olive oil
1/3 tsp. gluten-free soy sauce
1/3 C grated Pizza or Italian cheese blend

1 tablespoon gluten-free bread crumbs

2 eggs, beaten well

1/4 teaspoon red pepper flakes
salt and pepper to taste

Preheat oven to 350F. Cut off kale stems and discard, then wash kale leaves and dry well. (I used a salad spinner.) Pile kale leaves up on top of each other and cut into strips about 3/4 inch wide, then turn cutting board the other way and cut again so you have squares just under an inch square. Chop onion into pieces about 1/2 inch.

Heat olive oil in large heavy frying pan, then add onions and saute 3 minutes. Add garlic and saute about 2 more minutes, then add kale, turning over as it wilts and sauteeing about 5 minutes, or until kale is significantly wilted and softened.

Put sauteed vegetables into large bowl and add Tamari, cheese, bread crumbs, beaten eggs, and Spike seasoning. Stir gently until ingredients are well distributed. Spray pen with olive oil or nonstick spray and pour in egg mixture. Bake 20-25 minutes until eggs are well set and the top is lightly browned. Serve hot. This is good with low-fat sour cream or salsa.

Kale Gratin with Pancetta or Bacon

(serves 4)

• 1 bunch of kale stems stripped and chopped
• Salt
• 3 tbsp olive oil
• 1/4 lb pancetta or bacon
• 2 cloves garlic, smashed and chopped
• 1 cup cream
• 1/8 tsp nutmeg
• Black pepper
• 1/2 cup gluten-free breadcrumbs
• 1/2 cup grated Parmesan cheese

In a skillet bring a few inches of water to a boil and add the kale and salt, and cook for 5-6 minutes; drain the greens. Return the skillet to the stove and heat 1 tbsp oil and bacon or pancetta. Crisp the meat and add the cream and garlic. Season with nutmeg, salt and pepper. Add the cooked greens to the cream and stir to coat evenly. Transfer to a shallow casserole dish. Toss the breadcrumbs with remaining olive oil and add the cheese and some salt and pepper. Place under broiler for 5 minutes.

Calico Beans

I purposely make huge amounts of this recipe and freeze it because it freezes so well.  We use this as a main dish but could also be used as a side dish.  I made 8 main dishes with this recipe plus a meal of a side.

6 15-oz cans baked beans  (we use Bush's)
2 15-oz cans baby lima beans
1 15-oz can kidney beans
1 15-oz can black beans
1 pound pork sausage
1/2 pound bacon
1 cup ketchup
1 teaspoon prepared mustard
1 tablespoon BBQ sauce (opt)
1 tablespoon Worsteshire sauce

Brown the sausage and cook the bacon.  Crumble the bacon.  Set aside.

Drain all the beans EXCEPT the baked beans.

Combine all ingredients and stir to blend.

Freeze in portions for your family.  To serve, thaw and bake at 350 degrees for 20-30 minutes or until heated through.

Gluten-Free Southern Cornbread

1 tablespoon Coconut Oil, Palm Shortening or Grapeseed Oil
1 1/4 cup cornmeal (I ground some popcorn)
1/2 cup all purpose gluten-free flour
1 teaspoon salt
1 1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 cup greek yogurt
1 1/2 cup raw milk
2 farm fresh, free range eggs
1 tablespoon honey

Preheat your oven to 400 degrees. Place cast iron skillet with oil in it in the oven to warm up. Mix the dry ingredients together. Beat together the wet ingredients. Combine the two stirring just until mixed. When the oil is very hot and just starting to smoke, very carefully bring the skillet out of the oven, pour in the cornbread, return to oven and bake for 20-25 minutes.

Coconut Baked Brown Rice

1/2 cup full fat coconut milk
2/3 cup water
3/4 cups brown rice
1/2 teaspoon sea salt
Dash of pepper

1. Preheat oven to 375 degrees
2. Add liquid ingredients to saucepan.  Whisk to combine and heat to boiling over med-high heat.
3. Place rice and salt in a 3 cup baking dish
4. Pour boiling liquid over rice and stir.
5. Cover well and then bake for an hour until rice is tender and all liquid is absorbed.
6. Remove cover and fluff with fork.  Cover lightly and let sit for 5 minutes then serve.

Spicy Carrot Coins

This is a yummy morrocan style dish that I converted from a recipe passed to me by a friend. It has one unusual ingredient and since I didn't have it I just used more honey.  This recipe serves a crowd so I've given one recipe for a crowd and then adapted it yet again for just two.

2 pounds carrots, peeled and sliced
2 large cloves garlic, minced
1 1/2 tablespoon olive oil
1 1/4 teaspoon ground corriander
3/4 teaspoon ground cumin
1/2 teaspoon cinnamon
2 teaspoons honey
2 tablespoons lemon juice
Salt and Pepper to taste

Cook Carrots in boiling water for 7-9 minutes. Heat the oil over medium heat.  Add the garlic and cook for just over a minute.  Watch it carefully so it does not brown. Add the spices and honey.  Stir to combine.  Add the carrots and cook for a minute or two.  Take off heat, add the lemon juice, salt and pepper.

NOW FOR COOKING FOR TWO

2 medium carrots, peeled and sliced
1 small clove garlic, minced
2 teaspoons olive oil
1/2 teaspoon corriander
1/4 teaspoon cumin
Pinch Cinnamon
1/2 teaspoon honey
2 teaspoons lemon juice
Salt and Pepper to taste

Use the instructions above.

Spinach Mushroom Pasta

This recipe is adapted from a recipe I found on www.foodnetwork.com.  It says that it will serve 2 but it is enough for 4 servings since we don't use the huge servings most recipes are made for.  Don't forget that Quinoa Pasta is high is protein, fiber and calcium and an excellant alternative for whole wheat pasta even if you don't have to eat gluten-free.

1 tablespoons olive
1 tablespoon butter (ghee would be better)
8 ounces sliced baby portbella mushrooms
Sea or Kosher salt and pepper to taste
1/2 cup chopped onion
2 teaspoons Italian Seasoning
1 tablespoon diced garlic
1/4 teaspoon crushed red pepper flakes (more or less depending on how hot you like it)
2 cups Organic Baby Spinach
1/4 cup chopped fresh basil (2 tablespoons dried)
1/4 cup freshly grated Parmesan Cheese
6 ounces Quinoa Spaghetti Noodles, cooked (don't forget to salt your water)
1 tablespoon olive oil

In a large skillet over medium heat add the pepper, and cooked until they are soft and even lightly browned.  Add the Italian seasoning, red pepper flakes, and garlic, cook 1 minute.  Stir in the spinach and cook until warmed through (about 2 minutes).  Toss in the warm pasta.  At the last minute stir in the basil, cheese and olive oil.

Strawberry Pineapple Muffin

Makes 9 muffins

1 cup gluten-free all purpose flour
1/2 cup tapioca flour
1/4 cup sweet rice flour
1/2 teaspoon guar gum (leave out if in your flour mix)
1/2 teaspoon xanthan gum   (leave out if in your flour mix)
2 tablespoons coconut sugar (or regular sugar)
2 1/2 teaspoons baking powder
3/4 teaspoon salt
3/4 cup coconut milk (or reg milk if you prefer)
1 large egg
1/3 cup melted and slightly cooled Palm Shortening (or butter)
1 teaspoon vanilla extract
1/2 cup finely diced fresh pineapple
3/4 cup fresh strawberries

Preheat oven to 350 degrees

Line muffin pan with 9 muffin cup liners

In a large mixing bowl combine gluten-free flour blend, tapioca flour, sweet reice flour, guar gum, and xanthan gum, baking powder and salt. Use a large whisk to thoroughly combine.

Add milk, egg, melted shortening and vanilla. Stir to blend.

Add the diced rhubarb and sliced strawberries.  Stir to blend.

Fill muffin cups with 1/2 cup mix. Bake in preheated oven for 20-25 minutes, or until toothpick inserted in center comes out clean.

Baked Wild Rice Casserole

Makes 4 servings

 

1 1/2 cup Wild Rice Blend (I like Lundberg)

1 red bell pepper, chopped

1 green bell pepper, chopped

1 zucchini, sliced

1 carrot, sliced

1 celery, sliced

1 teaspoon garlic powder

1 teaspoon onion powder

2 tablespoons butter, melted

2 cups beef, chicken or vegetable broth

salt and pepper to taste

Preheat oven to 350 degrees.

Put wild rice blend in a 2 quat casserole dish. Add the peppers, zucchini, carrot and celery. Stir in garlic and onion powder and melted butter. Mix well, pour broth over mixture and cover.

Bake for 30 minutes; check to see if you need to add more water. Bake for another 15-30 minutes or until rice is cooked. Stir well before serving and season with salt and pepper.

Garlic Smashed Potatoes

This is the perfect sie or any meat dish.  You might have to us less garlic for the kids but they love it!

This recipe is scaled for two but can be easily doubled for more servings.

1 pound baking potatoes (russets, yukon gold)
1 talespoon olive oil
1/8 teaspoon dried oregano
2 cloves minced garlic
Salt to taste
3 tablespoons milk
2 tablespoons chopped fresh chives

Preheat oven to 375 degrees

Bake the potatoes for one hour then set aside to cool.

Heat oil over medium heat.  Add garlic and oregano and cook for about 5 minutes.

Cut potatoes in half long-way and spoon insides into bowl.  Discard Skins. Add oil mixture and salt to potatoes. Mash well.  Add milk small amounts at a time while mashing (you don't have to use all the milk).  Continue mashing until fluffy.  Stir in Chives.

This Weeks Menu

Here is my menu.  Now it's time to check my cupboards and make my grocery list.  Watch for some great recipes coming up!

Saturday:  Chicken Ala King over Angel Biscuits

Sunday: Grilled Steak, Baked Potatoes, Lemon Tarragon Asparagus

Monday:  Cheese Steak Calzones, Spinach Salad

Tuesday:  Spaghatti Squash with Beef Marinara (Spaghatti Sauce with beef), Super Salad

Wednesday: Beef Liver from grass-fed beef,  Green Beans, Garlic Mashed Potatoes

Thursday: Salmon Cakes, Wild Rice Casserole, Brocolli and Carrots

Friday:  Lentil Chili and Cornbread

Asparagus

I can't believe it but I picked my first Asparagus today!  It's really early but with this weather I guess I'm not surprised.  It was only three spears but it will make a yummy dish for me.  Here's a new recipe to try.

 

Lemon-Tarragon Asparagus

• 1 pound asparagus
• 2 tsp olive oil
• ½ tsp minced shallot or green onion
• ½ tsp minced garlic
• ¼ tsp fresh ground pepper
• 1/8 tsp lemon zest
• 1 tbsp lemon juice
• 2 tsp tarragon
• ½ tsp Dijon mustard
• Salt to taste

Cook asparagus in boiling water until crisp tender, approximately 2 minutes. Heat olive oil in sauté pan and sauté onion and garlic. Remove from heat and add remaining ingredients. Stir or whisk together until well blended and drizzle over drained asparagus

Creamy Tropical Fruit Salad

1 cup pineaple bits (peel fresh pineapple then section and cut entire pineapple in bite size pieces reserving the remainder for munching later)
1 cups sliced strawberries
2 sweetie oranges or tangerines, peeled and sectioned  (or use one 11-oz can mandarin oranges, drained)
1 large banana, peeled and sliced
2 kiwi, peeled, sliced and quartered
1/4 cup shaved, unsweetened coconut

Combine above in bowl and sprinkle with freshly squeezed lemon juice.

1 tablespoon arrowroot starch
1 small egg, beaten,
3 tablespoons coconut sugar
1 cup Pineapple Juice (can use part whole fat coconut milk)

Place the above ingredients in a saucepan.  Whisk to combing.  Heat over med-high heat, whisking constantly until thickened.  Cool.

When cool pour over fruit, chill and serve.  Refrigerate any not eaten for later.

This is great for breakfast, dessert, or snacks.

Gluten Free Cinnamon Bun Muffins -- Grain-Free Too!!!

Do you wish you could have cinnamon rolls again?  Even if you can have gluten do you wish you could make your own cinnamon rolls?  These muffins are so easy anyone would love them!!!  Plus the texture is out of this world!!!!  This makes 6 large muffins!  Frost if desired.

Gluten Free Cinnamon Bun Muffins

1 cup Almond flour
2 tablspoon Coconut Flour
1/2 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon cinnamon
1/4 cup coconut oil, melted and cooled
3 tablespoon honey
3 room temperature Large eggs (important to be large and room temp)
2 tablespoons plain 100% fat yogurt
1 tablespoon vanilla extract

Topping

2 tablespoons coconut sugar
1 tablespoon cinnamon

Frosting

3 ounces cream cheese
1 tablespoon coconut sugar
1 teaspoon vanilla extract

Instructions:

• Preheat oven to 350 degrees
• Combine dry ingredients.
• Whisk together the coconut oil, honey, eggs, yogurt and vanilla extract.
• Combine the wet and dry ingredients.
• Scoop the batter into 6 cup paper-lined muffin pan.
• Mix the topping ingredients in a small bowl and sprinkle one-half teaspoon over each muffin.
• Bake 16 minutes, and let cool.  Test with toothpick to make sure they are done.
• While the muffins are baking, mix the optional frosting ingredients.
• When the muffins are cool, spread the optional frosting on them.  DELISH!!!!

We're glad to be a part of this Wednesdays Carnival of Gluten-free Eating with the Gluten Free Homemaker