Tag Archives: gluten-free

Fudge Brownie Drops – Serves 5+

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , ,

I had the whole weekend to work on my letter of intent for doctoral school but…  I had a craving for brownies which took over my Saturday.  Whoops, yet so worth it.  I had lots of fun creating this recipe using what I had at home and did lots of tasting during (too much).  Best part is that these brownies are gluten and dairy-free aka WINNING.  

Unsweetened cocoa powder packs a bitter but powerful taste and is a pure form of chocolate.  This powder is packed with antioxidants called polyphenols which are also found in another favorite item of mine — red wine.  Polyphenols are known to help reduce cancers as well as lower blood pressure and effects of aging.  Cocoa powder is a natural stimulant thus if you need an extra boost in the morning – sprinkle some into your coffee or oatmeal!  Lastly, cocoa powder contains a natural antidepressant called phenethylamine that mimics the natural ‘high’ experienced post exercise.

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Ingredients:

  • 1 cup chocolate chips, melted
  • 1/2 cup unsweetened cocoa powder
  • 3 tbsp coconut flour
  • 2 eggs
  • 1/2 cup almond butter (or other nut butter)
  • 2 tbsp avocado, fresh
  • 1/3 cup coconut milk (light)
  • 1/3 cup coconut oil, melted
  • 6 large medjool dates, mashed with the pits removed
  • 2 tbsp coconut flakes (unsweetened)
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1 tsp vanilla
  • Pinch of sea salt
  • Pinch of cinnamon

Methodology:

  1. Pre-heat the oven to 350 degrees Fahrenheit.  In a blender combine the melted chocolate, eggs, coconut oil, and coconut milk, then pulse well.  
  2. Fold in the remainder of the ingredients – cocoa powder, coconut powder, almond butter, avocado, dates, baking powder, baking soda, vanilla, and salt.  Pulse well until all the ingredients are one uniform batter.  
  3. Try to refrain from tasting so you have enough to actually cook!
  4. Line a cooking sheet with parchment paper and use a tablespoon to drop the chocolate batter.  Leave about a quarter sized space between each drop.
  5. Cook well for 20-25 minutes until you can insert a toothpick and remove it clean.
  6. Serve when trying to distract someone…  Works every time.  
Ready for baking!
Pack/seal in a mason jar!

xxx – Sarah

 

Berry Good Banana Bread – Serves 12

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , , , ,

O-M-G.  I’m obsessed with this bread – I won’t lie but it’s almost finished and I made it like yesterday.  I’ve been playing around with flavors in my kitchen since the weather has been cold…  Then again, who am I kidding, it’s like 60-70 degrees in Texas.  My mom always made banana bread when I was a kid and frankly I needed a taste of home but sans the gluten and dairy.  Basically I changed my mother’s recipe and just kept the bananas.

Potassium.  It’s a very important mineral and bananas are loaded with it!  What does potassium even do?  Well, it’s a mineral that helps to keep your heart, nerves, and muscles working properly.  Thus when dehydrated many individuals chug energy drinks with potassium but sometimes its easier, healthier, and cheaper to opt for actual food sources.  Other good food sources of potassium include oranges, pomegrante, dates, tomato and tomato-based products, potatoes, winter squash, avocados, broccoli, dried/refried/baked beans, milk, nuts and seeds, and some salt substitutes.

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Ingredients:

  • 2 medium yellow bananas, ripe
  • 3 frozen bananas, defrosted
  • 2 tbsp light coconut milk
  • 3 whole eggs
  • 1/2 cup almond butter (or other nut butter)
  • 1/2 cup coconut flour
  • 4 tbsp coconut oil (+extra for greasing the pan)
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1 tsp of vanilla
  • 1 or more tbsp cinnamom or pumpkin pie spice
  • Pinch of nutmeg
  • 1 tsp (or 1-2 grinds) sea salt
  • 1 cup fresh raspberries (or other berries)
  • 2 tbsp mini milk chocolate chips
Ingredients
Bottom banana layer
Time to add berries
Finished berry layer
Finished product with the special final layer

Methodology:

  1. Pre-heat the oven to 350 degrees Fahrenheit.
  2. Grease a loaf pan (or pan that is about 9×5 inches) with coconut oil OR you can line with parchment paper.
  3. In a blender combine the eggs, coconut oil, coconut milk, almond butter, 2 fresh bananas, and 2 frozen bananas.
  4. Fold in the coconut flour, baking powder, baking soda, cinnamon or pumpkin pie spice, nutmeg, and sea salt.  Blend all ingredients until mixture is homogeneous.
  5. In the greased pan pour half the mixture then set aside.
  6. Using a small bowl mash up the defrosted banana and berries.
  7. Evenly the mashed fruit over the mixture in the pan.
  8. With the remainder of the banana mixture, fold in the chocolate chips and mix, then pour over the berries.  Use a spatula to try and spread the mixture evenly.
  9. Cook for 60-70 minutes or until a knife/utensil can be inserted and removed clean.
  10. Allow to cool then serve with your finest tea, wine, or coffee.
  11. Bottom’s up!

 

xxx – Sarah

 

 

Vanilla Candied Brussels and Pistachio Peppered Beef topped with a Poached Egg – Serves 4

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , , , , , , , , , , , , , ,

I can pretty much add an egg to everything…  And I do.   As previously mentioned, throw out the notion that eggs and their yolks are bad for you…  Totally yesterday’s news.

Egg yolks contain MORE nutrients than an egg white.  Egg whites have fewer calories and protein compared to the whole egg.  However the yolk provides extra protein along with micronutrients that include iron, phosphorus, zinc, and folate, and the fatty vitamins (A, D, E, and K).  The B-complex vitamins found in whole eggs include biotin, selenium, and choline which are crucial during the creation of the human nervous system as well as its maintenance throughout the lifespan.  

These are two incredibly easy recipes to make and/or keep for leftovers during the week.  As I always say, leftovers always taste best, plus you don’t have to lift a finger.  Basically I made both recipes and then consecutively layered them with a poached egg on top.  This can be made at breakfast, brunch, lunch or dinner…  Brunch was my poison of choice.

Topped off with a Poached Egg for the Win
Vanilla Candied Brussels
Pistachio Peppered Beef

Vanilla Candied Brussels

Ingredients: 

  • 1# Brussels sprouts, quartered
  • 1/4 cup balsamic vinaigrette
  • 2 tbsp vanilla extract
  • 1 tbsp ground black pepper
  • 1 tsp sea salt
  • About 1 tbsp/enough to grease a cooking sheet – coconut oil or EVOO

Methodology:

  1. Pre-heat the oven to 400 degrees Fahrenheit.
  2. Grease a cooking sheet with coconut oil or EVOO.
  3. In a mixing bowl combine the Brussels sprouts, vinaigrette, vanilla extract, and spices, then lay out evenly on the cooking sheet.
  4. Roast in the oven for 20 minutes or until desired texture is achieved (less than 20 minutes for more moisture or greater than 20 minutes for crispiness).  At the cooking half point, utilize a spatula and lightly toss the Brussels to ensure that all sides are cooked well.
  5. Remove from oven, set aside for use, or cool down and store.

 

Pistachio Peppered Beef

Ingredients:

  • 1# beef, ground (98% lean)
  • 1/2 cup yellow and red bell peppers, diced
  • 1 small yellow onion, diced and minced
  • 1/4 cup cilantro, minced
  • 1/4 cup pistachios (make sure all the shells are removed – you don’t want broken teeth)
  • 2 sweet potatoes, diced/minced/chopped
  • 2 tbsp garlic, minced
  • About 1 tbsp/enough to grease a frying pan – coconut oil or EVOO
  • Spices to taste (2-3 shakes):  Cumin, paprika, curry powder, red pepper flakes, garlic powder, and black pepper
  • Optional:  Salt

Methodology:

  1. Drizzle coconut oil or EVOO in a frying pan under medium-high heat.
  2. Toss into the frying pan onions, sweet potatoes, cilantro, and garlic, and mix well for about 3-5 minutes or until onions are golden.
  3. Add pistachios,peppers, spices, and ground beef to the pan.  Sautee for 10-15 minutes until beef is well cooked or has met an internal temperature of 160 degrees Fahrenheit (this is the minimum temperature set by the USDA to kill E-Coli).
  4. Set aside to add to a meal or cool down to store.

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Poached Egg

Ingredients:

  • 4 whole Eggs
  • 2 cups water or just enough to cover the egg
  • 1 tsp white vinegar
  • Pinch of sea salt

Methodology:

  1. In a saucepan bring water to a boil then reduce to a simmer.
  2. Add a pinch of salt and white vinegar.
  3. Drop one egg in and using a large spoon whip the water around the egg in circular motion until the whites are close to the yolk.  Cook for about 2 minutes then remove and repeat with the remainder eggs.
  4. Serve atop the layered Vanilla Candied Brussels and Pistachio Ground Beef.
  5. Don’t forget to poke the yolk for extra taste!

 

xxx – Sarah

Nutty Chocolate Drops – Serves 10

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , , , , , , ,

This has quickly become my favorite go to when I have a sweet tooth…  It’s free of the major food inflammatory agents aka gluten, peanuts, eggs, and dairy.  Another winning bullet point is that it’s free of white refined sugar and its sweetness is derived from dates.

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Medjool dates are a great fruit to add sweetness to a dish without reaching for processed sugar or its alternatives.  Unlike other fruits, its nutrient content lacks vitamins A and C.  However they are a great source of energy due to their carbohydrate/sugar content, potassium (dates beat bananas in this department), and soluble fiber.  Therefore if you’re making a smoothie pre-or post-workout be sure to add a date or two!  Now, this may be a bit TMI but if you’re constipated be sure to add some dates into your life!  The dates work as a great solidifying agent to give your bowels a push.

Let’s get down to business.  If you are craving the sweets instantaneously, the good news is that this tastes phenomenal without being cooked and is safe for consumption.  However, if you can wait a few minutes – pop these drops into the oven for 5-10 minutes!  Also, good news, if you’re not a chocolate person that’s okay because these drops taste amazing without it!

Ingredients:

  • 3 tbsp. coconut oil; melted
  • 1 cup cashews; soaked and strained (try to soak for 10-15 minutes)
  • 1 tbsp almond butter; crunchy or creamy (unsalted and aim for crunchy for some texture)
  • 1/3 cup oatmeal; dried
  • 3-4 medjool dates; remove the pits
  • 2 tbsp coconut flour
  • 1 tsp vanilla extract
  • OPTIONAL but highly recommended: 1/3 cup milk or dark chocolate mini chips
  • To taste: sea salt (I added about 1-2 pinches)
Time to be mixed
Drops ready for action

Methodology:

  1. Utilizing a food processor, combine all ingredients BUT the chocolate chips.  Pulse until blended then transfer to a mixing bowl.
  2. Add in the chocolate chips and stir well until the mixture appears uniform.
  3. On a piece of parchment paper, create small drops/balls using a tablespoon and/or your hands to mold.  Set each drop/ball about a ‘thumb’ of distance between each other.
  4. If you want to eat right away – do so.
  5. If you want to wait and cook em – Preheat the oven to 350 degrees Fahrenheit and cook for 5-10 minutes until golden then set aside to cool.
  6. If you want to wait and have em cold – place in the refrigerator and nibble when ready.
  7. It’s time for some dates in your life.

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xxx – Sarah

 

Citrus Salmon with Ginger Pickled Onions – Serves 3

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , , , , , ,

I’ll be last to admit that I used to screw up cooking salmon…  I only recently mastered this skill after watching a cooking play-by-play while running on the treadmill and watching Food Network.  Anyways, ever since I’ve experimented with various ways to cook salmon, and this is my latest creation that legitimately has the perfect ‘wow’ factor.

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I always tell clients to play up their diet with different proteins whether they are animal or plant-based.  For myself, I try to have fish twice/week and consume a Mediterranean style diet.  Fish is a high biological value (HBV) protein due to containing all essential amino acids.  Salmon is high in omega-3 fatty acids that are directly related to reduction of heart disease, increased immunity, improvement in mental function, and decreased bodily inflammation.

The new 2015-2020 Dietary Guidelines following the typical American 2000-calorie diet recommend to have at least 8 ounces fish/week  but the Mediterranean 2000-calorie diet recommend at least 15 ounces fish/week.  If you’re active, 65 years+, immunocompromised (cancer, pneumonia, etc.), and/or dealing with skin issues – eat more!

Marinade Prep
Tinfoil Makeshift Pan

Ingredients:

  • 1.25# salmon filet; with the skin on 
  • 1 tsp ginger; ground
  • 3 tbsp white vinegar
  • 1 tbsp garlic, minced
  • 1 orange; juiced (save some for garnish)
  • 1 medium white onion; diced or minced
  • 1 cup cherry tomatos; halved
  • 1 tbsp EVOO and enough to drizzle for cooking onions
  • 1 tbsp pumpkin seeds; raw and shelled
  • 2-3 shakes of black pepper; ground
  • 2-3 shakes of red pepper; flakes
  • To reduce cleanup – have tinfoil on hand to create a cooking pan (it works)

Methodology:

  1. Preheat the oven to 400 degrees Fahrenheit 
  2. In a skillet over medium-high heat drizzle EVOO and cook white onions until caramelized or golden in color.
  3. In a mixing bowl, combine all the spices, garlic, white vinegar, EVOO, juice of an orange, cherry tomatoes, and pumpkin seeds.  
  4. Remove the onions from the pan when finished and add to the ingredients from step two.  Mix all ingredients then pour over the salmon in a shallow bowl to marinate for 5 minutes.
  5. Create a oval pan out of tinfoil to roast the salmon.  I used a round cooking pan to help me get the shape formed.
  6. Transfer the salmon and juice/onion mixture to the tinfoil makeshift pan (make sure the skin is facing the bottom side).
  7. Insert salmon into the oven for 20 minutes or until it appears to flake or has an internal temperature of 145 degrees Fahrenheit.
  8. Remove the skin from the fish, garnish with citrus, and serve atop quinoa or rice.
  9. Time to feast!
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Perfect lunch… Thumbs up!

xxx – Sarah

PS – If you’re like me and you want quality lunches; allow the salmon to cool down then pack for lunch in a microwaveable container.  Remember cooked salmon can be kept for about 4 days.

Garlic Peppered Asparagus and Brussels – Serves 4

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , , , , , ,

Have you been getting enough greens?  According to the new 2015-2020 Dietary Guidelines it is recommended to consume 2.5 cups vegetables/day and within the week the intake of dark-green vegetables is 1.5 cups/week for the typical 2000-calorie American diet.  However if you’re anything like me and you’re active then I highly recommend more!  

This recipe is a sure way to reach your quota of dark-green vegetables.  In fact, it’s almost impossible to stop with one serving of these vegetables.

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If you don’t already know asparagus have been deemed as a natural diuretic and aid in excretion of fluids.  This antioxidant and anti-inflammatory nutrient rich vegetable can be found in various colors such as green, purple, and white…  Some of benefits possibly include blood sugar reduction/decreased risk of type two diabetes, prevention of cognitive decline, assistance with food motility during digestion due to its fiber, and lowering the risk of heart disease.

Ingredients:

  • 1 pound asparagus; ends trimmed off
  • 1/2 pound Brussels sprouts; root trimmed off then halved
  • 1/4 cup pumpkin seeds; raw with shell removed
  • 1.5 tbsp garlic; minced
  • 1 tsp black pepper; crushed
  • EVOO – enough to douse vegetables

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Methodology:

  1. Preheat the oven to 415 degrees Fahrenheit.
  2. In a bowl mix together all the ingredients listed above: Brussels sprouts, asparagus, pepper, pumpkin seeds, garlic, and EVOO.
  3. On a cooking sheet lay out the veggies.
  4. Roast in the oven for 20-25 minutes depending how crispy you want your vegetables.  Halfway through cooking use a spatula to move the veggies around so that they roast evenly.
  5. Serve with your protein and starch of choice.  As you can see I opted for a double portion of vegetables and paired with scallops (YUM x 100%).
  6. Happy bites y’all!

xxx – Sarah

Triple Bean Turkey Chili – Serves 6

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , , , , , , , ,

Despite no longer living on the East Coast I’m still cold…  Texas is having quite the cold front this year and only feeds into my desire for hearty dishes.  When in doubt, chili can just warm anyone up, I promise.

This variation to chili is protein dense due to its content of three different beans (kidney, black, and chickpea) as well as lean ground turkey.  The dish is also antioxidant rich due to its ingredients such as peppers. 

Jalapeño peppers can be green or red in color and are a great source of vitamin-c.  These small peppers contain capsaicin aka ‘heat’ which stimulates endorphins/natural stress fighters.  Studies have begun to prove jalapeños may assist with appetite reduction and metabolism of fat.  

Bell peppers are also a great source of vitamin-c and beta carotene.  Bell peppers that are red in color are harvested longer and have the sweetest taste as well as the greatest nutrient content of the other colors (green, yellow, and orange).  Just like jalapeños these peppers are low in calories.

Triple Bean Power
Got Spices?!
Final product

Ingredients:

  • 1.25# lean ground turkey
  • 1 medium yellow onion; diced
  • 1 can (15 oz) black beans; strained and rinsed
  • 1 can (15 oz) chickpeas; strained and rinsed
  • 1 can (15 oz) red kidney beans; strained and rinsed
  • 1/4 cup cilantro, minced
  • 2 tbsp tomato paste
  • 1 medium jalapeño; minced
  • 1 large red bell pepper; diced
  • 1 cup beef or chicken broth (I used beef for extra flavor)
  • 2-3 shakes of the following spices: Tumeric, Cumin, Garlic Powder, Paprika, and Curry Powder
  • EVOO as needed for heating the stockpot
  • To Taste/Optional: 2-3 shakes of sea salt or regular salt

Methodology:

  1. In a large stockpot, drizzle EVOO under medium-high heat then add the yellow onions.  Sauté for 5 minutes or until slightly browned.
  2. Add the ground turkey and sauté for 5 minutes.
  3. Shake as needed with the following spices: turmeric, cumin, garlic powder, paprika, and curry powder (I did about 2 shakes of each).  Toss in both types of peppers.  Cook for 5 minutes.
  4. Add all three types of beans, cilantro, tomato paste, and beef broth – mix well.  Allow the combination to simmer under medium heat for 20 minutes.
  5. OPTIONAL:  Taste before serving and if needed add salt – absolutely not necessary for myself but some are quite the ‘salt-holics.’
  6. Remove from heat and garnish as needed with cilantro.
  7. Voila!

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DISCLAIMER :: Don’t forget to wash your hands after handling jalapeños – no one needs their eyes to water or for their skin to burn!

 

xxx – Sarah

Pomegranate Spiked Strawberry Bacon Dates – Serves 7

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , ,

The holidays are winding down but with the colder weather still upon us the parties continue thus New Years resolutions beware aka ‘damned if you and damned if you don’t.’   Who said you have to start the new year without a taste of heaven?  Just choose wisely try not to go back for seconds.  This is my favorite appetizer creation of 2016 so far!

Tips to prevent overeating:

  • Select a dessert plate whose diameter excluding the rim is 4-5 inchesIMG_4127
  • Only one plate serving aka only one trip to load the plate
  • Keep everything on the surface of the plate rather than creating piles
  • Food should not graze the rim (#thestruggleisreal)

 

Recently when visiting Gruene, Texas, I came across a fabulous shop called The Gruene Olive: Tasting Room – just opened about 2 weeks prior to Christmas and is the perfect space to grab a tasting and leave with goodies for families and friends.  This delicious recipe utilizes their Pomegranate – Quince White Balsamic Vinegar!

Benefits of Balsamic Vinegar:  1) Low in calories, high in antioxidants called polyphenols, and 3) Low in sugar/low glycemic index.

Ingredients
All wrapped and pricked
Final product minus one
The Gruene Olive

Ingredients:

  • 7 medjool dates; sliced into quarters
  • 9 slices of bacon; trimmed (remove the fatty white areas)
  • 3-4 large berries; sliced from the bottom up then halved
  • 2-3 tbsp pomegranate-quince white balsamic vinegar; for drizzling
  • Cooking tools recommended for best results and easy clean-up: parchment paper and toothpicks

Methodology:

  1. Preheat the oven to 400 degrees Fahrenheit.
  2. On a baking sheet place add a piece of parchment paper.
  3. Combine one strawberry slice with a medjool date slice then wrap with bacon.  Only use just enough bacon to wrap then cut and use the remainder of the bacon for the next date/strawberry combo.  After cutting the bacon and wrapping the date/strawberry then secure with a toothpick.  Repeat until all the dates are gone.
  4. Drizzle the wrapped dates with the balsamic vinegar.
  5. Cook for 25-30 minutes until browned or until the aroma cannot be resisted.
  6. Chew your way to heaven.

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xxx – Sarah

 

Shrimp Squash Boats Stuffed with Brussels and Peppers – Serves 2

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , ,

Guess you can say I’m mad about squash.  Not a lie.  Seriously so easy to make and cures me of my pasta craving – absolutely works like a charm.

Shrimp is a great source of lean protein and it is a HBV protein making it well absorbed.  A four ounce portion of shrimp is about 100-110 calories, 20-25 g protein, 1.2 g fat, and contains no carbohydrates.  When cooked under moist heat/oil most of its juices and water content is retained.  This is a fantastic recipe demonstrating just that.

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Ingredients:

  • 1 spaghetti squash; halved diagonally to form a boat shape with the insides (pulp and seeds) scooped out
  • 1 small red bell pepper; diced
  • 1 medium yellow onion; diced
  • 1 cup of Brussels sprouts; quartered (keep the leaves as they shed when cut)
  • 1/2 pound jumbo shrimp; raw, peeled, and deveined
  • 1 tbsp garlic; minced
  • 1 small shallot; minced
  • 1 spring rosemary; minced
  • To taste – ground black pepper (about 2-3 shakes with my spice shaker)
  • To taste – ground French thyme (about 2-3 shakes with my spice shaker)
  • To taste – sea salt (about 1-2 full grinds or 1/2 tsp)
  • EVOO (extra virgin olive oil) – to coat the both pans
Squash boats after the sides were pulled apart
Shrimp and garlic marinade ball
Vegetable prep

Methodology:

  1. Pre-heat the oven to 425 degrees Fahrenheit then line a cooking sheet with parchment paper.
  2. Place the boat shaped spaghetti squash atop with the insides facing up on the pan and cook for 30 minutes.
  3. On a plate mix the shrimp and garlic together into a ball.  Allow to sit for 5-10 minutes for the garlic to be well absorbed.
  4. In a large sauté pan drizzle EVOO under medium-high heat then when the oil is dispersed add the following ingredients: red bell pepper, yellow onion, Brussels sprouts, shallot, and rosemary.
  5. Allow the vegetables to sauté and mix over a period of 10-15 minutes depending on how crisp you want the vegetables.  I sautéed the vegetables until the onions were golden in color.
  6. Top the vegetables with spices (sea salt, French thyme, and black pepper) as desired and stir well.
  7. In a separate pan while the vegetables are sautéing drizzle EVOO and allow the pan to heat up under medium-high heat.  Transfer the shrimp/garlic ball onto the pan.
  8. Sear each side of the shrimp for 2 minutes – each side should be seared at least twice or until a golden color is achieved.
  9. Remove the squash from the oven and drain if there is liquid pooled in the middle.  Using a fork gently pull down the sides of the squash until the spaghetti is formed.  Keep the spaghetti in the shell of the squash boat.
  10. Stuff the vegetables into the shell atop the spaghetti then garnish with the shrimp on top.
  11. If you want to further heat up the squash boat then place in the oven for 5-10 minutes to absorb the residual heat as the oven cools down.
  12. Have your utensils ready and dig in!

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xxx – Sarah

 

 

Quinoa and Asparagus Hush Puppy Cakes – Makes a Dozen

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , ,

Bread, buns, and cakes stress me out sometimes.  I try to find gluten-free options in the store that are appealing but lately none stand out.  I’m in the mood for texture/grittiness but without the wheat.  Rather than buying overpriced gluten-free options I opted to make my own…  These cakes are pretty darn good if I may say so.

I am heading out of town this weekend and wanted to use everything in my pantry/refrigerator… Successfully did just that.  The recipe calls for quinoa which is a fantastic gluten-free grain.  It is a great protein source for vegetarians and vegans since it is a complete protein – contains all of the nine essential amino acids!  Had a taste tester who said these were like a healthy but yummy version of hush puppies hence the name!

Ingredients:

  • 1 cup quinoa, cooked (utilized the Organic Tricolor Quinoa from Trader Joe’s – so delish)
  • 1/3 cup olive oil
  • 4 eggs
  • 1/3 cup aged parmesan cheese, grated
  • 1 cup asparagus, minced
  • 2 tbsp garlic, crushed or minced (when in a bind I opt for ready-to-use garlic products which are a staple in my refrigerator – I love the Roasted Minced Garlic from Spice World)
  • 1 cup coconut flour
  • 1/2 tsp sea salt or ‘to taste’ (I did about 3 full grinds of my salt – equivalent to 1/2 tsp)
  • 1/2 tsp black pepper; ground
  • 1/2 tsp red pepper; flakes

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Methodology:

  1. In a large mixing bowl, combine the cooked quinoa, olive oil, eggs, asparagus, garlic, and flour, stir well.
  2. Add the necessary spices (S&P) then stir well or mix with your hands.
  3. Under medium-high heat drizzle olive oil in a large saucepan then using your hands create Ping-Pong shaped balls and place on the pan.  Keep a space between each ball then flatten with a spatula.
  4. Allow to heat each side for 3-4 minutes until slightly browned then finish with a 30 second-1 minute sear on each side.
  5. Set to the site on a cool plate or wire rack.
  6. These cakes are absolutely heavenly when added to a salad, topped with meat, or topped with cooked veggies.
  7. Enjoy!

 

xxx – Sarah

To cook quinoa:  Combine 1 cup quinoa and 2 cups water bring to a boil atop stove then reduce to a simmer and cover.  I usually allow it to sit out on the stove top covered for 2-3 hours then start utilizing it by itself or in other recipes such as this one.

Just the beginning…
Halfway done
Finito!