The holiday season is around the corner!
As Halloween decorations are put away, we ready ourselves for the last two months of the year which are traditionally full of celebrations with food.
I encourage you not to be overwhelmed and go numb, but to continue to make healthy choices and prepare yourself. The following can help.
If you have any question whether your health would benefit by eating gluten-free, check out my post “Am I Affected by Gluten?”
Gluten-free is not hard when you focus on the food of our ancient ancestors: vegetables, fruits, mushrooms, nuts and meat. Most people thrive on this as the basis of what they eat everyday.
I suggest being prepared by having gluten-free foods made and available for yourself, so you are not tempted to eat a dish with gluten. You may even contribute something gluten-free to a gathering. People will respect you for sticking to what you know is right for you.
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Vegetables as a base
There are several strategies to add more vegetables to your diet, and making it the starch of the meal is one. The following are some of my favorites. I included a mushroom pizza trick, too.
How to stuff a squash with style
Figure at least 1/2 cup stuffing per person. Saute vegetables and add some ground poultry or meat. Or see the recipes in the stuffings section.
- a mini-pumpkin takes 1/2 cup stuffing
- a medium-sized winter squash takes 2 – 3 cups stuffing
- a medium-sized pumpkin takes 4 – 6 cups stuffing
Prepare squash or pumpkin for stuffing:
- Preheat oven to 450 degrees F.
- Scrub the outside of the vegetable.
- Place whole on a baking sheet.
- Bake until soft enough to cut the top off but firm enough to hold its shape, about 30 to 120 minutes, depending on size. To test for doneness, pierce with a thin, sharp knife in the area you will cut to remove the cap. Also, piece the bottom since some varieties are thicker there and require longer cooking.
- Cut off the cap when soft enough to do so. Scrape seed and threads from the cap and cavity.
Gently fill with stuffing. Replace cap and return to oven to cook until done, about 15 – 30 minutes, if needed.
Serve by cutting into wedges or spooning out individual portions.
Keep an extra container of stuffing for those who will want seconds . . .
Mashed Cauliflower
1 head cauliflower, about 4 cups, chopped- 4 Tbs fat of choice: heavy cream, 1/2 & 1/2, oil, or a combination
- pinch sea salt and pepper to taste
Steam cauliflower until tender, about 15 minutes.
Puree with fat in a food processor.
Season to taste – it’s that simple!
Rosemary Roasted Sweet Potatoes
1 ½ # sweet potatoes, scrub & dice in ¾” pieces- 1 ½ Tbs olive oil
- 2 tsp minced rosemary
- ½ tsp salt
- ¼ tsp pepper
Mix in a bowl, toss to coat.
Spread on baking pan. Bake 425 degrees 30 minutes, turning once.
Portobello Pizza
1 Tbs olive oil- 1 clove garlic, minced
- 6 oz portobello mushroom caps
- pinch salt & pepper
- 12 oz mozzarella cheese, shredded
- 10 fresh basil leaves
- 2 tomatoes, sliced & grilled/roasted
- fresh oregano leaves
Preheat oven to 450 degrees F. Grease baking sheet.
Combine oil and garlic and rub mushrooms on all sides.
Place mushroom caps top down on baking sheet.
Arrange cheese, basil, tomato slices on top of mushrooms. Sprinkle with oregano.
Bake 3 minutes, or until cheese melts.
Morning Porridge
Bob’s Red Mill sells certified Gluten-Free Rolled Oats, so go for it!
Cook it up and add your favorites:
- nuts, nut butter
- fruit, dried or cut-up raw
- seeds
Quinoa Porridge from The Gabriel Method
1 cup quinoa (2 – 3 servings)
Soak quinoa overnight more than covering with water.
Drain and rinse in the morning.
Add 1 ½ to 2 cups water and cook for 15-20 minutes.
- 2 tsp flaxseed meal freshly ground
- 1 scoop (26 – 30 grams) protein powder
Add ground flax and protein powder after it has cooked.
Add any combination to create a delicious breakfast:
- Ground almonds or other nuts
- Pumpkin and sunflower seeds
- Rice bran
- Berries or other fruits
- Half teaspoon cinnamon
- Xylitol or honey
- Almond or rice milk to top.
Buckwheat Cereal from Dr. Perricone
2 cups water- 1 cup buckwheat groats
- 1 apple, cored and chopped
- ¼ cup sunflower seeds
- 1 tsp cinnamon
- ( for 2 – 3 servings)
Bring water to a boil.
Add buckwheat, return to boil. Stir once.
Add apple, seeds, and cinnamon. Turn to low. Cook uncovered 20 minutes.
Serve hot. May top with almond or rice milk.
Optional: fortify milk by blending in 1 scoop protein powder.
Stuffings – for birds or squash
OK, Thanksgiving is coming, so what do you put in the bird? Or if you are vegetarian, what is your main dish?
Well, no one will go unsatisfied with either of these buckwheat stuffing recipes. Stuff a squash or pumpkin, and see diners’ faces light up at the sight as well as the taste!
Buckwheat Stuffing from Perricone
1 cup buckwheat- 1 egg white
- ¼ cup butter
- 1 cup chopped onion
- 1 cup chopped celery
- 2 cups chopped apple
- ½ tsp ground sage
- 2 cups hot broth
- salt and pepper to taste
Heat buckwheat and egg white in a heavy skillet with tight lid.
Sear until egg is cooked (2 – 3 minutes.) Remove from skillet.
Put butter in skillet. Sautee onion, celery, apple with the sage.
Return buckwheat to the skillet, add boiling broth and simmer, covered until liquid is absorbed (8 – 11 minutes.)
Adjust seasonings.
Cool thoroughly before stuffing turkey. As a side dish, bake covered at 350 degrees F for 45 minutes.
Buckwheat Pilaf from Dr. Perricone
2 Tbs olive oil- 1 onion, chopped
- 1 cup whole buckwheat
- 3 ½ cups chicken stock
- ¼ tsp oregano
- 1 Tbs grated orange rind
- 1/3 cup finely chopped pecans
- salt and pepper to taste
- 2 Tbs chopped parsley to top
- ¼ cup grated Romano cheese to top
Heat onion and olive oil in a large skillet; sauté until translucent.
Add buckwheat, stir well. Add stock, cover, cook 20 minutes, until liquid is absorbed.
Add oregano, orange rind, pecans, salt and pepper. Stir, top with parsley and cheese.
Baked Goods
Gluten-Free Popovers from Bette Hagman
1 cup water- ½ cup shortening (I use coconut oil)
- 1/3 cup potato starch flour
- 2/3 cup rice flour
- ½ tsp sea salt
- 4 eggs
Preheat oven to 450 degrees F.
In a saucepan, bring water and coconut oil to a rapid boil.
Mix dry ingredients together, then add at once. Stir until mixture forms a ball. Cool slightly.
Put in the bowl of an electric mixer.
Add eggs one at a time, beating well after each addition.
Drop by tablespoons into greased muffin tins, making 15.
Bake 20 minutes at 450 degrees, then reduce heat to 350 degrees for 20 minutes.
Banana Nut Bread from Paleo Comfort Foods
3 cups almond flour- 2 tsp baking soda
- ½ tsp salt
- ¼ cup coconut oil, melted
- 4 large eggs
- 2 very ripe bananas
- 1 Tbs vanilla
- 1 Tbs cinnamon
- ½ cup walnuts, chopped
Preheat oven to 350 degrees F.
Combine almond flour, baking soda and salt in a small bowl.
Mix coconut oil and eggs together in a separate bowl. Add into dry ingredients.
Add in the bananas, vanilla, and cinnamon. Fold in the walnuts.
Pour into a greased loaf pan.
Bake 25 – 30 minutes or until a toothpick inserted in the middle comes out clean.
Sweet Treats – without sugar
Actually, my favorite sweets are raw concoctions that imitate cheesecake. They are made with raw nuts and dried fruits and . . . well, I am still in search for the perfect recipe. In the meantime, give these a go.
Carob Fudge Balls
Finely grind in food mill:
- 5 tsp sunflower seeds
- 5 tsp pumpkin seeds
Mix with:
- 2 tsp shredded coconut
- 5 tsp carob powder
- ½ cup chopped pecans
- ½ cup chopped raisins
- ½ cup chopped dates
- 2 – 3 tsp water
Make ¾ inch balls and roll in coconut. Easiest to work if refrigerated.
Makes about 30.
Festive Banana Sesame Crisps
3 medium ripe bananas- 1 Tbs nut or seed oil
- 1 cup raw sesame seeds
- ½ tsp cinnamon
- ¼ tsp nutmeg
- ¼ tsp cloves
- grated rind from one organic lemon
Puree bananas, oil and spices. Fold in sesame seeds.
Spread on sheets and dehydrate or dry in lowest oven 24 hours.
Break in bite sized pieces.
