How to cope with the gluten free diet? Tips and gluten free recipes.

Makes 6 Servings

Total fiber = 6 grams

Ingredients

• 1 tablespoon canola oil
• 2 large carrots, shredded (about 2 cups)
• 1 pound lean ground beef (90% lean or higher)
• One 28-ounce can crushed tomatoes
• One 15 1/2 -ounce can black-eyed peas or pinto beans, drained and rinsed
• One 15-ounce can corn kernels, drained and rinsed (or 1 1/2 cups frozen corn kernels, thawed)
• 2 teaspoons chili powder
• 2 teaspoons ground cumin
• 1 teaspoon garlic powder
• 1/3 cup pre-shredded reduced-fat Cheddar cheese

Directions

1. Heat the oil in a large saucepan or Dutch oven over medium-high heat. Add the carrots and beef and cook, breaking up the large pieces, until the meat is no longer pink, about 5 minutes. Drain excess fat.
2. Stir in the tomatoes, beans, corn, chili powder, cumin, and garlic and bring to a boil. Reduce the heat and simmer, covered, 20 to 25 minutes.
3. Serve in individual bowls and top with shredded cheese. Heat leftovers and pack in a thermos along with some of the shredded cheese on the side.

Nutrition Information per Serving: 220 calories, 5g fat (1.5g saturated), 320mg sodium, 27g carbohydrate, 6g fiber, 18g protein, 110% vitamin A, 20% vitamin C.

Recipe by Liz Weiss, MS, RD

Makes 1 Serving:

Total fiber = 5 grams

Ingredients:

• 1/4 cup quick-cooking oats
• 1 tablespoon ground flaxseed
• 2/3 cup 1% lowfat milk
• 1/4 cup blueberries
• 1 to 2 tablespoons chopped nuts, optional
• 1 teaspoon pure maple syrup, optional

Directions:

1. Combine the oats, ground flaxseed, and milk in a deep microwave-safe bowl and stir to combine.
2. Place in the microwave, uncovered, and heat on high for 90 seconds. Remove carefully and stir in the blueberries, and the nuts and maple syrup as desired.

Nutrition Information per Serving: 210 calories, 6g fat (1g saturated, 1.4g omega-3), 70mg sodium, 30g carbohydrate, 5g fiber, 10g protein, 20% calcium

Recipe by Liz Weiss, MS, RD

Ingredients:

4 skinless, Organic boneless chicken breasts (Mary’s Chicken)
2 brown cage free organic eggs, beaten (Organic Valley)
1 teaspoon chopped fresh parsley
1/2 cup flax bran cereal (healthy bread crumbs) (Natures Path)
1/2 cup Flax seed
1 teaspoon ground black pepper
1 tablespoon vegetable oil
1 pinch of salt

Preparation:

1. Preheat oven to 425 degrees F (220 degrees C).
2. Trim any fat from chicken and cut into 1 inch strips.
3. In a bowl beat the eggs with the water and add the chicken.
4. In a blender add the cereal and blend until a powder. Place in a bowl reading for breading
5. Combine the parsley, healthy bread crumbs, flax seed, basil and ground pepper. Stir in the oil with a fork and mix well to distribute evenly.
6. Place coated chicken pieces on the prepared baking sheet and bake at 425 degrees for 10 minutes, turn the pieces and cook for an additional 5 minutes.

Ingredients:

1 (10 ounce) package fresh spinach leaves
1/2 cup Organic sour cream
1/2 cup shredded low fat cheese
4 cloves garlic, minced
4 skinless, organic boneless chicken breast halves - pounded to 1/2 inch thickness (Mary’s Free Range Chicken)
1 pinch ground black pepper
2 Tablespoons Hummus (Eden Foods)
 

Preparation:
 
1. Preheat the oven to 375 degrees F (190 degrees C).
2. Place spinach in small sauce pan stirring every minute or so, or until wilted. Stir in sour cream, low fat cheese, and garlic.
3. Lay the chicken breasts out on a clean surface, and spoon some of the spinach mixture onto each one. Roll up chicken to enclose the spinach. Secure with toothpicks, and arrange in a shallow baking dish. Add the ready made hummus into the mix
4. Bake uncovered for 35 minutes in the preheated oven, then increase heat to 375 for an additional 15 mins.
Be sure to take the toothpicks out. Serve and Enjoy!

Health Benefits:

Chicken is rated as a very good source of protein, providing 67.6% of the daily value for protein in 4 ounces. The structure of humans and animals is built on protein. We derive our amino acids from animal and plant sources of protein, then rearrange the nitrogen to make the pattern of amino acids we require. People who are meat eaters, but are looking for ways to reduce the amount of fat in their meals, can try eating more chicken. The leanest part of the chicken is the chicken breast, which has less than half the fat of a trimmed Choice grade T-bone steak.

Ingredients:

1¾ cup whole wheat flour (Bobs Red Mill)
¾ cup crushed flax seeds
1 cup organic brown sugar
¾ cup milk
¾ cup instant
2 teaspoon baking soda
1 teaspoon baking powder
5 carrots shredded
1 pinch of salt
2 fresh apples skinned and shredded
2 brown organic eggs (Organic Valley)
 
Preparation:

Combine all of the dry ingredients and mix with a hand blender on low speed. Add the wet ingredients and continue to mix. Place in a non stick cooking muffin tray and bake in a 375 degree oven until brown.

Health Benefits:

Flaxseeds are rich in alpha linolenic acid (ALA), an omega-3 fat that is a precursor to the form of omega-3 found in fish oils called eicosapentaenoic acid or EPA. Since the fats are found in their isolated form in flaxseed oil, it is a more concentrated source of ALA than the seeds themselves (although it doesn’t have the other nutrients that the seeds do). ALA, in addition to providing several beneficial effects of its own, can be converted in the body to EPA, thus providing EPA’s beneficial effects. For this conversion to readily take place, however, depends on the presence and activity of an enzyme called delta-6-destaurase, which, in some individuals, is less available or less active than in others. In addition, delta-6-desaturase function is inhibited in diabetes and by the consumption of saturated fat and alcohol.

Ingredients:

1 medium onion, chopped
1 (6 ounce) ready made red sauce (Eden Foods)
1 teaspoon garlic salt
1 teaspoon dried oregano
3 (12 ounce) packages Multi Grain English muffins split
3 cups low fat shredded mozzarella cheese

Preparation:

Pre-heat a 375 degree oven. Stir in the tomato paste, garlic salt, and oregano. Spread over the cut side of each English muffin. Place on baking sheets. Combine the cheeses; sprinkle over meat mixture.

• brown rice
• low sodium/ low fat vegetable or chicken broth or stock
• water
• pine nuts or no salt added roasted sunflower seeds
• 1 small tomato diced

Preparation:

1. Cook rice according to package instructions using a stock/water combination that suits your taste
   • add pine nuts or sunflower seeds when you add the rice to the water/stock
2. With only about 10-15 minutes left to cook, add the diced tomatoes

INGREDIENTS 

• 1 Empire, Fuji or Braeburn apple, cored and finely diced
• 1/2 cup shredded reduced-fat Cheddar
• 2 Tbsp seasoned dried bread crumbs
• 1 1/2 tsp chopped fresh thyme, plus 3 large sprigs
• 1 Tbsp lemon juice
• 1/2 tsp each salt and freshly ground pepper, mixed
• 4 skinless, boneless chicken-breast halves (6 oz each)
• 1/4 cup all-purpose flour, for dredging
• 2 tsp canola oil
• 3/4 cup apple cider
• 1/2 cup chicken broth
• 2 tsp Dijon mustard

PREPARATION

1. You’ll need 12 wooden toothpicks coated with nonstick spray. In a small bowl, mix apple, cheese, bread crumbs, chopped thyme, lemon juice and half the salt mixture. On a cutting board, lightly press each chicken breast flat with one hand; using a sharp knife, carefully cut into side of breast to form a deep, horizontal pocket (do not pierce top, bottom or far side of breast).




2. Divide the apple mixture into 4 portions and stuff into chicken pockets. With the prepared toothpicks, pin closed. Sprinkle the remaining salt mixture over breasts. Dredge chicken in flour to lightly coat; tap off excess flour. (At this point, chicken can be refrigerated, covered, up to 6 hours.)




3. Heat oil in a large nonstick skillet over medium-high heat. Add chicken and brown 3 minutes per side. Pour 1/2 cup of the apple cider and the broth into skillet; add thyme sprigs. Bring mixture to a boil; reduce heat to low, cover and simmer 5 to 7 minutes or until chicken is cooked through and stuffing registers 165?F on an instant-read thermometer.




4. Remove chicken to a serving plate; cover with foil to keep warm. Whisk mustard and remaining 1/4 cup cider into juices in skillet; boil mixture 3 minutes on high until reduced and slightly thickened. Spoon sauce over chicken and serve.

• Nutrition Facts
• Yield 4 servings
• Amount Per Serving
• Calories 342
• Total Fat 8g
• Saturated Fat 3g
• Cholesterol 109mg
• Sodium 693mg
• Total Carbohydrates 20g
• Dietary Fiber 2g
• Protein 45g

Related Recipes: Entrees, Chicken, Saute/Fry, Stew/Simmer, American, Fall, Spring, Summer, Winter

Ideas presented by Mrs. Tarrant County International 2010, Angela Pollard

This summer rather than eating candy, chips and other junk foods why not try these simple items? Not only are they good for you, they are also very simple to make and eat!

1. Whole wheat crackers and toppings - try sliced cheese, cream cheese, egg salad, tuna salad, peanut butter, peanut butter and jelly, or pepperoni. Make your own Lunchables by layering ham or turkey and cheese!
2. Celery and/or carrots with dip - popular dips among kids may include ranch, hummus, creamy italian dressing, bean dip, cream cheese, and other soft cheeses. Try other raw vegetables too, like cucumbers, zucchini and bell pepper slices.
3. Fresh fruit - different varieties of melon cut into chunks, whole strawberries and pineapple wedges are fun and colorful. Use rounded toothpicks to let kids make their own kabobs or mix several fruits together to make a quick fruit salad; add a dollop of fat free whipped topping.
4. Apple slices and dip - use an apple slicer or cut into slices with a knife and sprinkle with a little lemon juice to keep them from turning brown. Serve with peanut butter, fat free whipped topping, yogurt, sugar free dip, or other fruit dips.
5. Tortilla roll ups and pinwheels - spread with peanut butter or peanut butter and jelly, roll up then slice into 1” pieces to make pinwheels. use a layer of cream cheese and a slice or two of turkey or ham, or layer with spreadable cheese and various vegetables, roll up and eat.
6. Trail mix - make your own by mixing together peanuts, raisins, chocolate chips, mini pretzels, granola, and other sweet and salty ingredients. Keep the high sugar sweets to a minimum.
7. Granola & yogurt - granola makes a great snack on its own, but it’s also very tasty when you stir it into a container of yogurt. Look for different flavors available at your local grocer.
8. Cheese sticks - String cheese is very popular with kids. You can also find colby sticks and cheddar sticks at the store. You can also cut your own from any of your favorite cheeses!
9. Pretzel sticks & cheese - cut your child’s favorite cheese(s) into cubes and give him pretzel sticks to pick them up with. Safer than toothpicks and edible too. You can also try dipping pretzels in cheese sauce or bean dip.
10. Popcorn - make the light butter or unbuttered kind and sprinkle with parmesan cheese while it’s still hot. Try season salt, cinnamon sugar, and anything else you can think of to spice it up.
11. Cheese quesadillas - sandwich shredded or packaged sliced cheese in between two tortillas. Heat in the microwave until cheese is melted.
    
12. Mini pizzas - spread tomato paste or spaghetti sauce onto a toasted english muffin, sprinkle with shredded mozzarella cheese and any other toppings you like. Heat in the broiler for a minute or two until cheese is bubbly.
13. Quick breads and muffins - best when made from scratch, these are wonderful when popped into the microwave for a few seconds and dotted with a little butter. Muffins and quick breads are easy to make and there are many varieties including zucchini, banana, blueberry, and more.
14. Smoothies - a great way to sneak in extra dairy and fruit. Pour 1 cup of milk into a blender, add enough frozen fruit to reach top of milk, add an 8 ounce container of yogurt, blend until smooth. Mix and match flavors, try frozen pineapple and vanilla yogurt, frozen strawberries and banana yogurt, or frozen cherries and cherry yogurt.
15. Bagels, toast, english muffins - spread bagels with different flavored cream cheese and cut into bite sized wedges. Make toast and sprinkle with cinnamon sugar, cut into triangles. Toast an english muffin and spread with peanut butter and jelly or layer with a slice of cheese.
16. Cereal - toasted “O’s”, fruit circles, and other finger cereals and great as a snack. You don’t have to limit a bowl of cereal to breakfast, this makes a fun and different snack for when you are hungry as well.
17. Yogurt - keep a variety of flavored yogurts, containers, squeezable and drinkable are all available.
18. Bananas and peanut butter - slice a banana lengthwise down the middle. Spread each slice with peanut butter. Cut into bite size pieces and serve with round toothpicks or pretzels.
19. Parfaits - layer fresh cut up fruit with yogurt and a little granola.
20. Sugar free gelatin and puddings - if you do need a quick to grab snack sugar free gelatins and puddings are much better than a handful of chocolate cookies. Keep a small supply on hand and out of reach.
21. Rice cakes - serve plain or spread with peanut butter or Nutella (chocolate and hazelnut spread). Rice cakes come in many varieties and flavors.
22. Pita wedges & hummus - cut a pita pocket into small wedges, warm in the microwave and spread with cream cheese or your favorite hummus.
23. Graham crackers - graham crackers are a tasty substitution for cookies. They are perfect for spreading peanut butter or dipping into applesauce.
24. Tortilla chips & salsa - serve unsalted tortilla chips with homemade salsa. Mix together chopped tomato, chopped green onion, a little garlic salt and chopped fresh cilantro.
25. Animal crackers - another great substitution for cookies
26. Dried fruit - everyone knows about raisins, but don’t forget all the other wonderful dried fruits available. Dried cranberries, plums, mangos and other tropical fruits are sweet like candy. Due to their natural sugar content they should be served in moderation but definitely in place of processed sweets.
27. Bread - bread sticks fresh from the oven are yummy, as are sliced pieces of french bread with cream cheese, or bread and butter cut into squares and sprinkled with cinnamon sugar or garlic salt.
28. Cereal & granola bars - another great option for quick grab and go snacks, cereal and granola bars come in a wide variety of flavors.
29. Applesauce - you’d be surprised at the different flavors available in applesauce these days!
30. Pita pocket stuffers - fill pita pockets with cheese and ham, turkey and lettuce, or even bananas and peanut butter

Try these simple and fun recipes with your family or your friends.

Thank you,

Angela Pollard, Mrs. Tarrant County International 2010