Archive for August 5th, 2009

 

Cleo Libonati, RN, BSN

Gluten-Free Cashew Almond Quick Bread

August 5th, 2009 by Cleo Libonati, RN, BSN


Here is a healthy, nutritious breakfast food with a good balance of carbohydrate, complete protein, good fat and lots of minerals and vitamins packed in each slice. A delight to enjoy at home or to take along. Cashews are an excellent source of minerals like calcium, potassium, copper, and magnesium plus protein, good fat and fiber. Apricots are famous for their potassium and vitamin A value plus copper, magnesium, niacin and iron. To top it off, sesame seeds or sunflower seeds are rich in copper and zinc.

Ingredients
  • 1 ¼ cup fine white rice flour
  • 1/3 cup gluten-free millet flour
  • 1/3 cup tapioca starch
  •  ¾ teaspoon salt
  • 2 teaspoons gluten-free baking powder
  • ¼ teaspoon baking soda
  • ½ scant teaspoon xanthan gum
  • 1 teaspoon ground cinnamon 
  • 1/3 cup fructose
  •  ½ cup margarine or coconut oil or cooking oil
  •  2 large cold eggs
  • 1 teaspoon gluten-free vanilla
  • 2/3 cup liquid – rice milk or soy milk or water or juice
  • ½ cup apricot natural fruit spread
  • ½ cup chopped cashews
  •   ¼ cup raw sesame seeds or sunflower seeds.

 

Equipment

2 small loaf pans (5x3x2)

Process

Set oven at 350 degrees F. Set out 2 small loaf pans.  Lightly  grease and flour with gluten-free flour. 

In a medium bowl, blend the first 8 dry ingredients and set aside.

In a large mixing bowl, beat the fructose and margarine or oil for a minute.  Then, add the eggs and vanilla and beat for a minute more.  Blend in rice milk or other liquid.  Next, lightly mix in the dry ingredients until smooth.  Last, fold in the apricot spread and cashews with a large wooden spoon. Pour batter into prepared pans then sprinkle surface with seeds if desired. Bake for 30 to 35 minutes. Toothpick inserted into center of bread should come out clean.  Allow to rest in pan for 5 minutes then remove to cool on wire rack.


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

Gluten-Free Pennsylvania Dutch Cabbage Slaw

August 5th, 2009 by Cleo Libonati, RN, BSN

Here is how my great grandmother made fresh cabbage slaw. With a dozen children on the farm, she was a busy lady keeping them healthy and well fed. This side uses the highly nourishing cabbage plant – scientifically proven to be good for the gut. Plus, here’s a great way to use unpasteurized apple cider or rice vinegar…valuable probiotic foods that restore friendly microbes.

Ingredients
  • 2 cups shredded fresh cabbage
  • 2 tablespoons fructose or honey 
  • 2 tablespoon unpasteurized apple cider vinegar or rice vinegar
  • 2 tablespoons water
  • Black pepper and a sprinkle of salt to taste
Equipment

Serving bowl.

Process

Mix all ingredients in a serving bowl. That’s it. Goes great with

sandwiches, burgers and most everything. Makes 2 cups.

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

Gluten-Free Chicken and Brown Rice Soup

August 5th, 2009 by Cleo Libonati, RN, BSN

This simple recipe will produce a rich, delicious and highly nutritious soup.  Commonly recommended for people suffering from a cold, chicken soup is great for anyone at anytime.  Chicken thighs in this recipe contain zinc which is commonly low in people with celiac disease. 

Ingredients
  • 6 cups water
  • 1 teaspoon sea salt
  • 4 pieces natural chicken thighs with neck and giblets
  • ¼ cup parsley, chopped
  • ½ cup carrots, sliced
  • ¼ cup onion, chopped
  • ½ cup brown rice
  • ¼ teaspoon black pepper

 

Equipment

Large heavy pot.

Process

Add water, and chicken parts to a large heavy pot.  Bring to boil, removing white foamy scum that rises to surface.  Reduce heat to low medium and add rice and vegetables.  Cook 25 minutes or longer until meat is soft.

Category: Recipes, Soup
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Cleo Libonati, RN, BSN

Gluten-Free Chocolate Almond Biscotti

August 5th, 2009 by Cleo Libonati, RN, BSN

Try this twice-baked cookie for a delicious treat that’s yummy to the last bite.

Ingredients
  • 1 cup fructose
  • ½ cup butter, softened or substitute fat
  • 2 eggs
  • 1 ¼ cup rice flour
  • ½ cup tapioca
  • ¼ cup unsweetened cocoa powder
  • 2 teaspoons baking powder
  • ¼ teaspoon baking soda
  • ½ teaspoon xanthan gum
  • 3/4 cup almonds (optional)

 

Equipment

Aluminum cookie sheet.
Oven.

Process

Preheat oven to 350 degree F.  In a large mixing bowl, cream butter and fructose until light and fluffy.  Add extracts, then beat in eggs one at a time.

In a medium bowl, mix together flours, baking powder, baking soda, xanthan gum, salt, and cocoa.  Add to creamed mixture, stirring with a wooden spoon until blended. Stir in almonds then cover dough and chill 10 minutes to make easier to handle.  Divide dough into 2 parts.  Place each part on a lightly greased cookie sheet and shape into a uniform loaf about 10 inches long.  Bake 25 minutes.

Remove from oven. Let rest on cookie sheet for 5 minutes, then place loaves on a wire rack to cool for 15 minutes. With a thin, sharp knife cut each loaf into diagonal slices about ½ inch wide.  Place slices on cookie sheet and bake at 325 degrees F for 10 minutes.  Turn over and bake 8 minutes.  Cool on wire rack, then store in airtight container.  Makes about 36.

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

Gluten-Free Banana Quick Bread

August 5th, 2009 by Cleo Libonati, RN, BSN

This fragrant banana bread makes a complete breakfast that can be eaten on-the-go. Always a welcome treat, serve it for a snack or dress it up with icing for dessert. Bread provides potassium, magnesium, zinc, vitamin B6, vitamin A, and that elusive riboflavin.

Ingredients
  • 1 cup white rice flour
  • 1/3 cup brown rice flour
  • 1/4 cup tapioca starch or cornstarch 
  • 1/2  teaspoon salt
  • 2 teaspoons gluten-free baking powder
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon xanthan gum
  • 1 teaspoon cinnamon
  • 1/3 cup fructose (or honey)
  • 1/4 cup unrefined oil (canola, olive or coconut oil)
  • 1 large egg
  • 1 teaspoon gluten-free vanilla
  • 1/2 cup apple juice or water (need to add 2 tablespoons fructose)
  • 2/3 cup mashed bananas
  • 1/2 cup chopped walnuts (optional)

 

Equipment

2 small loaf pans.

Process

Preheat oven to 375 degrees F.

In a medium bowl combine rice flours, tapioca starch or cornstarch, salt, baking powder, baking soda, xanthan gum and cinnamon.  Set aside.

In mixer bowl beat oil and fructose (or honey) until creamy.  Add egg and vanilla.  Beat one more minute, then beat in mashed bananas.

Add dry mixture to egg mixture in mixing bow, then add apple juice or water.  Lightly mix with a wooden spoon.  Do not beat — mixture does not need to be smooth. Stir in nuts if desired.

Turn into 2 small oblong loaf pans.  Grease and dust the pans with rice flour, unless using non-stick pans.  Bake 20 minutes or until toothpick inserted into center comes out clean.

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

Gluten-Free Fried Oysters

August 5th, 2009 by Cleo Libonati, RN, BSN

Loaded with zinc, iron, and protein, oysters have a long history of nourishing people from many cultures. Quick to make, they go well with almost any quick side dish like green beans, asparagus, carrots, or broccoli. Oysters also have lots of copper, selenium, vitamin A, niacin, vitamin C, potassium, calcium and a good showing of folic acid.

Ingredients
  • 2 tablespoon oil
  • 16 oz. can of fresh, shucked oysters, drained, or if you like canned oysters, use two 8 oz. whole fancy oysters, drained
  • 1 egg, beaten
  • 1/3 cup corn meal or gluten-free bread crumbs
  • 1 tablespoon fresh parsley, minced
  • 1 tablespoon onion, minced
  • 1/2 teaspoon salt
  • ¼ teaspoon pepper

 

Equipment

Medium skillet.

Process

On a paper plate (for easy clean-up), mix corn meal or crumbs with parsley, onion, salt and pepper. Dip oysters in beaten egg then dredge in corn meal or crumb mixture to coat.

Heat oil in medium skillet.  Lay coated oysters evenly around the pan.  Fry over medium heat about 4 minutes until golden, then turn over and fry other side.  Serve with fresh tomato salad – delicious!

Category: Entrees, Recipes
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Cleo Libonati, RN, BSN

Gluten-Free Upside Down Apple Cinnamon Pancakes

August 5th, 2009 by Cleo Libonati, RN, BSN

Here is a great way to use left-over egg whites! Make this fluffy, tender pan-size pancake the whole family is sure to love. Ummm — the apple and cinnamon aroma will bring them in a hurry.

Ingredients
  • 3 tablespoons gluten-free margarine
  • 1 large flavorful apple or 2 medium (such as mackintosh, granny, pink lady), cored, peeled & thin sliced
  • 1 teaspoon ground cinnamon
  • 1/3 cup water  
  • ½ cup fine white rice flour
  • ¼ teaspoon salt
  • 1 teaspoon gluten-free baking powder
  • ½ cup vanilla flavored gluten-free rice milk
  • 1 teaspoon fresh lemon or lime juice
  • 2 large fresh egg whites

 

Equipment

Skillet with sloping sides.

Process

You will need a 10 inch omelet pan — that is, sides of skillet need to slope and the bottom should be 7 to 8 inches across as opposed to a straight-sided pan.

Add margarine to the pan and set over medium heat.  When margarine melts, arrange apple slices evenly to cover bottom of pan.  Sprinkle with the cinnamon then add the 1/3 cup water.  Cover to cook apples for 4 minutes.  Apples should be softened and moist.  If they are dry, add 2 tablespoons water and cover a half-minute.

Meanwhile, in a medium bowl, blend the rice flour, salt, baking powder.  Stir in the rice milk and lemon juice, and then quickly beat in the egg whites.  Pour mixture evenly over the hot apples and cover.  Turn heat to low medium and cook for 4 minutes.  Top should spring back when touched.

Remove at once to a large platter.  To remove, place plate over the pan and flip pancake onto it.  Cut into wedges.  Serve with honey or maple syrup if desired. Makes 4 servings. 

Category: Breakfast, Recipes
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Cleo Libonati, RN, BSN

Gluten-Free Sauteed Chicken Tenders in 15 Minutes

August 5th, 2009 by Cleo Libonati, RN, BSN

When you need a quick, delicious dinner, try this recipe. Provides ample protein together with potassium, copper, iron, magnesium and zinc.

Ingredients
  • 8 chicken tenders, lightly pounded
  • 3 tablespoons olive oil (not light olive oil)
  • ½ cup carrots, chopped
  • ½ cup celery, chopped
  • ¼ cup onions, chopped (optional)
  • 2 cloves garlic, minced (optional)
  • 1 tsp fresh ginger root, minced
  • 1 tablespoon vinegar (apple cider or rice) mixed in ½ cup water
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • 1 tablespoon cornstarch or rice starch mixed in
  • 1 cup water

 

Equipment

Large skillet.

Process

Add oil to a large skillet set on medium heat.  When oil is heated, stir in carrots, celery, onions and garlic.  Saute vegetables 2 minutes then push to the sides and add chicken tenders.  Saute tenders on one side about 2 minutes until golden, then stir vegetables to evenly cook.  Turn tenders over, and saute other side about 2 minutes. 

Mix ginger into vinegar and water mixture and add to pan.  Stir meat and vegetables then cook 5 minutes to blend flavors and tenderize meat.  Stir in cornstarch and water mixture to thicken, about 2 minutes more.  Serve over cooked pasta or rice. 

A salad or green vegetable such as green beans, broccoli, escarole, turnip greens, or kale makes a good side dish.  Serves 4.

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Category: Entrees, Recipes
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Cleo Libonati, RN, BSN

Gluten-Free Pork Tenderloin with Pineapples and Sage

August 5th, 2009 by Cleo Libonati, RN, BSN

In less than 30 minutes, you can enjoy this easy entree. Tender pork is smothered in a sweet and sour sauce bursting with chunks of pineapples and raisins. Pork is rich in tryptophan, the amino acid needed to make serotonin for calm nerves and melatonin for restful sleep.

Ingredients
  • 1 pork tenderloin, about 16 oz.
  • 2 tablespoons olive oil
  • ½ teaspoon salt and pepper
  • 1 cup unsweetened crushed or chunked pineapples
  • ½ cup pineapple juice
  • ½ cup raisins
  • 4 fresh sage leaves or 1 teaspoon dried sage
  • ½ cup water
  • 1 tablespoon cornstarch or rice flour
  • 1 teaspoon rice vinegar
  • 1 tablespoon gluten-free soy sauce (optional)

 

Equipment

Skillet.

Process

Season pork with salt and pepper.  Cut  the length of meat across the grain into 1/2 inch thick medallions.  Add oil to skillet and heat to medium high then add meat.  Brown one side then cover 5 minutes.  Turn meat and brown all over.

Add pineapples, raisins and sage to skillet.  Bring to boil then reduce heat and simmer for 20 minutes turning once. Remove meat to heated platter.  Blend water, vinegar, soy sauce and cornstarch together then add to skillet.  Boil several minutes until thick and bubbly.  Serve over cooked rice. Serves 4.

Category: Entrees, Recipes
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Cleo Libonati, RN, BSN

Gluten-Free Lasagna with Tofu and Vegetables

August 5th, 2009 by Cleo Libonati, RN, BSN

This lovely, satisfying lasagna is very rich in calcium, phosphorus, potassium, and vitamin A with the health benefits of lycopene and antioxidants.

Ingredients
  • ½ box (8 oz.) gluten-free lasagna noodles, cooked as directed and drained
  • 2 cups soft tofu, mashed
  • 1 egg
  • 2 tablespoons fresh parsley, chopped
  • ¼ teaspoon pepper
  • ¼ cup Parmesan or Romano cheese, grated
  • 1 cup mozzarella or manchego (sheep) cheese, grated
  • 1 cup mushrooms, thinly sliced
  • 1 cup broccoli florets, separated into small pieces, or zucchini slices
  • 2 ½ cups tomato sauce

Equipment

1 ½ quart glass baking pan or casserole dish.

Process

Heat oven to 350 degrees F. Prepare or have ready tomato sauce. Prepare noodles and set aside.

While noodles are cooking, prepare cheese mixture. In a medium bow, combine tofu, egg, parsley, pepper and Manchego cheese and beat until fluffy.  

Assemble lasagna.  Spoon ¼ cup of tomato sauce onto bottom of pan, then lay 2 noodles over it. Spread tofu/cheese mixture over noodles.  Pour ¼ cup tomato sauce, and top with 2 more noodles. Arrange mushrooms and broccoli evenly over noodles then cover with mozzarella or manchego cheese.  Add ¼ cup sauce and top with noodles.  Pour remaining sauce over the top.  Sprinkle with the remaining Romano cheese.  Cover with lid or aluminum foil to prevent evaporation.

Bake 45 minutes, or until bubbly.  Remove lid or foil and bake 5 minutes more.  Allow to cool 10 minutes before serving.  Makes 4 to 5 servings.

Category: Entrees, Recipes
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