Archive for July, 2009

 

Cleo Libonati, RN, BSN

Gluten-Free Farmer’s Choice Cabbage Slaw

July 28th, 2009 by Cleo Libonati, RN, BSN


Cabbage slaw is fat free. It differs from creamy cole slaw in that it does not use mayonnaise as an ingredient. This recipe unites the many nutritious qualities of fresh cabbage such as anti-cancer, anti-bacteria, and digestive tonic with unpasteurized apple cider vinegar, known for its probiotic properties. Provides potassium, vitamin A, folic acid and vitamin C. Fructose makes it low on the glycemic index and safe for diabetics.

Ingredients
  • 2 cups fresh cabbage
  • 2 T unpasteurized apple cider vinegar, or rice vinegar
  • 2 T crystalline fructose
  • 1/2 tsp. salt and 1/2 tsp. black pepper
  • 1/2 cup water
  • celery salt, optional

 

Equipment

A hand grater or food processor.

Process
  1. Rinse and shred the cabbage. If you have no shredder, finely slice with a knife.
  2. Mix the vinegar, sweetener, water, salt and pepper in the serving bowl then stir in the cabbage.
  3. Sprinkle with celery seed if you like the taste. Enhances any meat dish.

Category: Recipes, Side Dishes, Uncategorized
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Cleo Libonati, RN, BSN

Gluten-Free Tex-Mex Squash

July 28th, 2009 by Cleo Libonati, RN, BSN

Surprise the family with this colorful side loaded with taste, texture, and nutrition. Or make it for a healthy lunch, with or without, low-fat sour cream or substitute.

Ingredients
  • 2 cups yellow (summer) squash, cubed
  • 1/3 cup water
  • sprinkle of salt and pepper
  • 1 teaspoon cilantro, chopped
  • 1 cup cooked rice (leftover)
  • 1/2 cup (or more to taste) gluten-free refried beans
Equipment

Medium pot with lid.

Process
  1. Wash and chop the squash into 1/2 inch cubes. 
  2. Pour water into the pot and bring to boil. 
  3. Add the chopped squash, salt and pepper.
  4. Turn down heat to low medium and cook for 5 minutes.
  5. Stir in the cooked rice, cilantro, and refried beans.
  6. Cook 2 more minutes to heat through.

Category: Recipes, Side Dishes
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Cleo Libonati, RN, BSN

Gluten-Free Seaside Clams and Spaghetti

July 28th, 2009 by Cleo Libonati, RN, BSN

If you like clams, this flavorful recipe is sure to become a favorite, especially when you’re tired or need a nutritious dinner fast. It is quick to make with ingredients you can easily stock. Clams are exceptionally high in zinc, folic acid, and protein and are low in calories. Serves 4. Recipe can be divided in half, just use 1 can of clams and 1/2 the rest of ingredients.

Ingredients
  • 1 tablespoon olive oil
  • 1/2 cup thinly julienned carrots, thinly sliced about 3 inches long
  • 1/2 cup thinly julienned leeks, thinly sliced about 3 inches long  (may substitute 2 tablespoons spring onions)
  • 1 to 2 cloves garlic sliced
  • 1/4 cup fresh, chopped parsley
  • 2 cans of clams with juice
  • 8 oz. package gluten-free spaghetti

 

Equipment

Medium skillet.

Process
  1. Cook the pasta according to directions. 
  2. Meanwhile julienne the carrots and leeks.
  3. Chop the parsley and garlic.
  4. Heat the oil in a large skillet, then add the vegetables. 
  5. Saute lightly till golden, stirring a few times. 
  6. In about 5 minutes add the clams with juice.
  7. Salt and pepper.
  8. Cook 2 minutes to heat the clams, then spoon over hot drained pasta on the dinner plates.
  9. Pass hard grated cheese to top.

Category: Entrees, Recipes, Uncategorized
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Cleo Libonati, RN, BSN

Gluten-Free Nutritious Apple Bran Muffins

July 28th, 2009 by Cleo Libonati, RN, BSN

Irresistably satisfying and always welcome! Antioxidant applesauce and raisins, fiber laden rice bran, cinnamon, and fresh eggs enrich a rice flour base in this classic muffin. Our nutritious version is moist with great aroma and keeps well.

Ingredients
  • 1/2 cup brown rice flour
  • 1/2 cup white rice flour
  • 1/4 cup rice bran
  • 1/4 cup cornstarch
  • 1/2 tsp. salt
  • 2 tsp. gluten-free baking powder
  • 1 tsp. ground cinnamon
  • 1/2 cup fructose
  • 2 large eggs
  • 1/2 cup milk, milk substitute, or water
  • 1/3 cup fresh cooking oil (cold pressed, not refined) such as safflower, corn or olive.
  • 1/2 cup applesauce
  • 1/2 cup raisins, soaked in hot water for 5 minutes to plump
  • 1/2 cup broken walnuts (optional)

 

Equipment

A standard muffin pan for 12.  Paper liners for the cups are optional but make clean-up easier. A hand mixer is optional.

Process
  1. Heat oven to 400 degrees.
  2. In a large bowl, measure all dry ingredients (flours, bran, fructose, salt, baking powder, and cinnamon).
  3. Blend thoroughly with a small wire whip or spoon and set aside.
  4. In a medium bowl, combine eggs, oil, applesauce, and the 1/2 cup of liquid (milk, milk substitute, or water).
  5. Add wet mixture to the dry ingredients.  Lightly mix until all ingredients are blended.  Be careful not to over beat.
  6. Add raisins and walnuts, if using.
  7. Let the batter rest 3 minutes while putting paper liners in muffin pan cups, if you wish to use them. Otherwise very lightly grease the cups.
  8. Fill the muffin cups 2/3 full and place in oven to bake for 20 to 25 minutes just until tops look dry and spring back.

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Category: Baked Goods, Breakfast, Muffins, Recipes
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Cleo Libonati, RN, BSN

Gluten-Free Camper’s Stew

July 28th, 2009 by Cleo Libonati, RN, BSN

This recipe has stood the test of time for taste, ease of preparation, satisfaction and quick clean-up. My mother, Eva, now 99 years old, first cooked up this dish for her cubscouts (which included my brother) more than 60 years ago. Kids of all ages will enjoy it.Provides protein, iron, magnesium, potassium, vitamin A, zinc, and riboflavin.

Ingredients
  • 1 pound ground beef (chuck) or turkey
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 onion, chopped
  • 1/2 green bell pepper, chopped (optional)
  • 8 oz. can tomato sauce
  • 3 cans of water
  • 1 box gluten-free penne, macaroni or fusilli
  • 1 teaspoon dried basil
  • 2 tablespoons chopped fresh parsley 

 

Equipment

A large skillet with lid or large heavy bottomed pot with lid.

Process
  1. Heat the skillet or heavy pot to medium high and sprinkle the salt over the surface. 
  2. Add the ground meat, spreading it with a fork or spatula so that it contacts the surface. 
  3. Continue scaping so meat fries evenly. 
  4. Before the meat has fully browned, add the onions and green pepper. 
  5. When vegetables are golden,  drain off excess fat from skillet then add tomato sauce, water, parsley, black pepper and basil. 
  6. Scrape bottom to loosen flavorful bits of meat and stir a few times to combine ingredients. 
  7. Bring to boil then add pasta.  Turn down to low heat and cover. 
  8. Slowly cook for 20 minutes or until pasta is done.  

Category: Entrees, Recipes
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Cleo Libonati, RN, BSN

Old Fashioned Stomped Lemon-ade

July 28th, 2009 by Cleo Libonati, RN, BSN

This tangy, refreshing lemon-ade has stood the test of time not just for extracting loads of vitamin C from the rind, but for exceptional taste. Someone can always be found to do the stomping, especially children. Makes a quart. New wooden stompers can be easily bought, or have fun looking for the old, turned ones found at garage sales or flea markets.

Ingredients
  • 1 large fresh lemon
  • 1/2 cup Gluten Free Works fructose
  • 1 quart of fresh water
Equipment

A heavy glass pitcher and a wooden stomper.

Process
  1. Scrub the lemon with baking soda on a clean wet cloth.
  2. Rinse well then cut into thin slices.
  3. Toss the lemon slices into the pitcher with the fructose.
  4. Stomp a few minutes until the juice is rendered, but not so long as to mash the rinds.
  5. Stir, add ice cubes and enjoy!

Category: Uncategorized
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Cleo Libonati, RN, BSN

Gluten-Free Ham and Potato Salad

July 28th, 2009 by Cleo Libonati, RN, BSN

This old recipe is rich in flavor and appeal. It goes well with any main meat dish, salad, or sandwich.

Ingredients
  • 2 cups white potatoes such as red bliss, yukon gold, or russet
  • 1/2 cup celery, chopped
  • 1/4 cup parsley, chopped
  • 1 cup cooked Canadian bacon, sugar-free, or 4 strips of sugar-free bacon, cooked and crumbled
  • 1/2 cup gluten-free mayonnaise
  • 2 T unpasteurized apple cider vinegar
  • 1/4 tsp. salt and 1/2 tsp. black pepper
  • 1/2 tsp. celery seeds

 

Equipment

A large mixing bowl.

Process
  1. Cooked Canadian bacon does not need preparation, just cut it into small cubes. Bacon needs to be fried and crumbled with a T of the fat for flavor.
  2. Cook the potatoes in salted water until tender but not falling apart. Drain, cover the pot and keep warm.
  3. Meanwhile, wash and chop the celery and parsley.  Add to pot with the potatoes. Add the vinegar, mayonnaise, salt, pepper, and celery seed. Stir in the bacon, blending all ingredients without mashing the potatoes. Serve warm in a large bowl. 

Category: Recipes, Side Dishes
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Cleo Libonati, RN, BSN

Gluten-Free Fudge Brownies

July 28th, 2009 by Cleo Libonati, RN, BSN

You asked for it. For all the people who sampled these scrumptious brownies at our events and asked us how we make them, here’s the recipe we promised. No one will guess that these brownies are made with rice flour instead of wheat flour. Fructose replaces cane sugar adding up to fewer calories and better digestion. Low on the Glycemic Index!

Ingredients
  • 4 bars (1 oz each) unsweetened chocolate for baking,broken into pieces
  • 3/4 cup (1 1/2 sticks) gluten-free margarine or butter, if you’re not casein-free
  • 1 1/2 cups fructose, or 1 cup honey
  • 3 eggs, lightly beaten
  • 11/2 teaspoons GF vanilla extract
  • 1/2 cup rice flour (plus 3 tablespoons if using honey)
  • 1/4 teaspoon salt
  • 1 cup chopped nuts (optional)

 

Equipment

13x9x2 inch baking pan.

Process
  1. Lightly grease a 13x9x2 inch baking pan.  Heat oven to 350 degrees, or 325 degrees if using a glass baking dish.
  2. Place chocolate pieces and butter in a large microwave bowl.  Microwave 1 1/2 to 2 minutes to melt chocolate.  Mixture should stir smooth without lumps.  Be careful not to overheat.
  3. Add fructose (or honey) and blend.  Add eggs and vanilla.  Mix well with a wooden spoon or lightly beat on low with a mixer.  Add rice flour (plus 3 tablespoons rice flour, if using liquid sweetener).  Do not overbeat.  Add nuts if you like. Pour batter into prepared pan.  Bake 30 to 35 minutes or until wooden toothpick inserted in the middle comes out clean.  Cool completely on rack.  Cut into squares.

Make about 24 brownies.

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Category: Baked Goods, Recipes
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Cleo Libonati, RN, BSN

Gluten-Free Easy Skillet Meatloaf

July 28th, 2009 by Cleo Libonati, RN, BSN

Cooking the meatloaf in a skillet rather than in the oven means your kitchen stays cool and you’ll have a rich, tasty sauce. The addition of nutrient, fiber-rich rice bran and flax take the place of breadcrumbs, keeping the meat moist and soft.

Ingredients
  • 1 pound ground meat  (meatloaf mix of part beef, pork, and veal or beef chuck or turkey)
  • 1 egg
  • 3 tablespoons tomato sauce
  • 2 tablespoons Romano cheese or other hard cheese
  • 1 tablespoon flaxseed meal
  • 3 tablespoons fresh parsley, chopped
  • 1/4 cup leeks or onions, chopped
  • 2 tablespoons rice bran
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 to 2 cups white mushrooms, sliced (optional)
  • 2 tablespoons tomato sauce in 1 cup water 
  • 4 medium potatoes with eyes removed, scrubbed and cut into 1 inch cubes
  • 16 baby carrots halved or 4 carrots scrubbed and quartered into 16 pieces
  • 2 tablespoons cornstarch or rice flour mixed in 1 1/2 cup water

 

Equipment

Large skillet with  sloping sides to allow flipping the loaf, and lid.

Process
  1. Heat electric skillet to 250 degrees, or if using a regular skillet, use medium heat.
  2. Into a medium bowl, add egg, parsley, salt, pepper, rice bran, flaxseed meal, leeks or onions, 3 T tomato sauce and cheese.  Mix ingredients with your hands.
  3. Add meat, mix well with your hands (good to use thin plastic disposable gloves) and form a flat oval shape 2 inches thick.  Drizzle olive oil around center of skillet then place meat loaf in center of skillet.
  4. Slowly brown loaf for 15 minutes.  Using a large spatula, carefully flip and brown other side 10 minutes.  Add mushrooms after turning meat, and saute; till golden brown, stirring occasionally.  Add combined 2 T tomato sauce to 1 cup of water and add to skillet.  Add potatoes and carrots and cook til tender, about 10 minutes.
  5. At this point you could make a non-starchy side vegetable such as broccoli, kale, green beans, or squash.  Applesauce or a salad also would go well.
  6. Remove meatloaf and vegetables to heated platter.  Stir cornstarch mixture into pan drippings and cook until thickened, about 2 minutes.  Adjust salt and pepper to taste.  Pass the gravy. Serves 4.

Category: Entrees, Recipes
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THURSDAY, July 24 (HealthDay News) — Researchers believe they have finally answered a basic question about the cause of celiac disease — where in the body does the wheat protein gluten enter one’s system?

A study published in the July issue of Gastroenterology identifies the CXCR3 receptor in the intestine as a gluten gateway. When people with celiac disease eat gluten, the protein triggers their immune system to attack the body, causing a wide range of serious health problems.

“This is a scientific question that had never been answered before,” Dr. Alessio Fasano, medical director of the Center for Celiac Research at the University of Maryland School of Medicine, said in an university news release. “It is not only significant in the basic science of autoimmune disorders such as celiac disease, but in therapeutic approaches for the future. This opens a new scientific paradigm for the study of immunity.”

The research team found that gliadin, the part of gluten that causes the most trouble for those with celiac disease, binds to the CXCR3 receptor. This results in the release of zonulin, a human protein that lowers the intestinal barrier to make it more permeable. While this effect is temporary in most people, the barrier stays down for long periods of time in people with celiac disease, causing disruption in the body’s system.

The finding may help in research on the cause and treatment for other autoimmune diseases, Fasano said. People with type 1 diabetes and multiple sclerosis may experience a similar condition in which offending antigens enter the body through this gateway in the intestines.

“For the first time, we have evidence of how the foreign antigen gains access to the body, causing the autoimmune response,” said Fasano, who is also a pediatric gastroenterologist at the University of Maryland Medical Center. “Further study is needed, but this could allow us to intervene before the zonulin is either released or activated, preventing the immune response altogether.”

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Author Information: John Libonati, Philadelphia, PA
Publisher, Glutenfreeworks.com.
Editor & Publisher, Recognizing Celiac Disease.
John can be reached by e-mail here.

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Category: Research
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