Three great flavors blend naturally in this satisfying, healthy side dish. The natural fruitiness of raisins enhances the sweetness of yams and the spiciness of cinnamon. Butter or substitute enhances absorption of the rich beta-carotene and minerals in this dish.

Ingredients

• 3 medium yams, cleaned, scraped and cut into 1 inch pieces
• 1/4 teaspoon salt
• 1/2 cup raisins, plumped in hot water
• 1/4 cup honey
• 2 tablespoons butter or substitute
• 1/2 teaspoon ground cinnamon

Equipment

Medium size pot.

Process

In a medium size pot, bring a cup of water to boil.  Add cut yams, salt and honey to the pot.  Lower heat, cover and simmer the yams for 15 minutes or until tender. 

Meanwhile, add raisins to a cup of very hot water to plump and set aside.

When yams are soft, add cinnamon and butter or oil then mash or beat with electric mixer until smooth.  Adjust consistency with water, milk or milk substitute.  Fold in plumped raisins.  Goes well with chicken, turkey, pork and ham.  Serves 4.

Pickled red beets are really easy to fix, complement most other dishes, and are a quick and tasty way to get your probiotics. Unpasteurized apple cider or rice vinegar delivers lots of friendly microbes to keep our tummies in top shape and our immune systems tuned up to fight the bad bugs. Besides eating the beets, we like to sip the lovely clear juice to the last drop. Try it!

Ingredients

• 1 can plain sliced red beets
• 1 tablespoon unpasteurized apple cider or rice vinegar
• 1 tablespoon honey

Equipment

Serving bowl.

Process

Mix the vinegar and honey in the serving dish then add the beets and juice.  Stir to combine.

Why pay all that money for almond milk when you can make it fresh, fresh, fresh; one-ounce serving of almonds (about 23 almonds) is an excellent source of vitamin E, magnesium and manganese, and a good source of fiber, copper, riboflavin, and phosphorus. Not to mention, every ounce has 6 grams of protein, and 12 grams of heart-healthy unsaturated fats. Now that’s a lot of nutrients for such a small package. Courtesy Almond Board of California

Ingredients

• 1 cup natural or blanched almonds
• 3 cups water
• 1 tsp. honey

Equipment

Blender.

Process

Add ingredients to blender.  Process at low speed for 1 minute, then 3 minutes at high speed until smooth.  To remove remaining solids, strain the mixture through cheese cloth, if desired.  Refrigerate.

Truly, this is a fragrant, delicious soup that is easy to make in about a half hour. Turns leftover rice into a highly nutritious, good-for-the-digestion meal.

Ingredients

• 3 tablespoons olive oil
• 1 cup sliced carrots
• 1/2 cup sliced celery
• 1/4 cup sliced onions
• 3 frozen fish fillets (3 oz. each), such as whitefish
• 24 large frozen cleaned shrimp with tails, rinsed
• 4 cups water
• 1 tablespoon rice vinegar
• 1 bay leaf
• 1 teaspoon dried basil
• 1/4 teaspoon black pepper
• 1 can chopped clams and broth
• 1/8 teaspoon saffron threads
• about 1/2 cup cooked rice for each serving

Equipment

Large pot with lid.

Process

Add the oil, onion, carrots, and celery to the pot. Saute vegetables until soft and just golden, about 5 minutes. Add the water, bay leaf, basil, pepper and vinegar. Bring to low boil then add the whole fish fillets (they will fall apart) and shrimp. Turn down heat and simmer for 10 minutes. Add the clams and their broth. Meanwhile, take out a few spoons of hot broth and add to the empty clam can then stir in the saffron to dissolve the threads. Stir this mixture into the soup. Cook 10 more minutes. 

Place hot rice in each bowl then ladle the soup over it and serve.

Makes 5 to 6 bowls, depending on size. 

Here’s a fabulous dish that’s loaded with vitamin K, as well as high quality protein, vitamin A, calcium and other minerals.  Everyone will ask for more! 

Ingredients

• a lightly baked 9 inch GF pie shell
• 1 tablespoon extra virgin olive oil
• 2 cups sliced fresh mushrooms
• 2 cups fresh spinach leaves
• 1 cup grated semi-soft sheep cheese
• 4 large fresh eggs
•  ½ teaspoon salt
•  ¼ teaspoon black pepper
•  ¼ teaspoon ground nutmeg
•  1 cup sweetened rice milk

Equipment

Pie plate.

Process

Prepare pie shell.  Here’s our recipe (makes 2 shells so you can freeze the other):

• 1 1/4 cup rice flour
• 1/4 cup millet flour
• 1/2 teaspoon xanthan Gum
• 1/2 teaspoon GFCF baking powder
• 1 teaspoon salt
• 1/2 cup non-hydrogenated shortening
• 2 large eggs, beaten

Blend dry ingredients – flours, xanthan gum, baking powder and salt.  With a pastry blender, mix in the shortening till it resembles coarse meal. Lightly mix in the beaten eggs just until the dough pulls together. Divide dough in half and chill 10 minutes.

Roll two crusts between sheets of plastic wrap or wax paper.  Peel off top sheet then place the dough over the pie plate.  Remove other sheet.  Prick dough in several places with a fork to prevent air pockets.  Bake in a 350°F oven for about 8 minutes or until just set. Do not brown.

Prepare filling.

In a skillet, heat oil over medium heat, adding mushrooms.  When mushrooms are golden on one side, turn off heat and stir in spinach.  Arrange over bottom of pie shell. Sprinkle grated cheese over vegetables. Set aside.

Meanwhile, beat eggs together with a fork.  Stir in seasonings and rice milk.  Pour mixture evenly over cheese.  Place pie in the oven and bake for 35 minutes or until center is firm.

Serves 4.

If you have never used a pressure cooker, consider that it saves a lot of cooking time, is versatile and produces richly flavored, tender meat and conserves the broth. It is also economical. This recipe could be cooked in the oven for 3 hours, but that is a lot of heat and time.

Ingredients

• 1 tablespoon oil
• 2 to 2 ½ pounds beef chuck roast
• 1/2 teaspoon sea salt
• 3/4 teaspoon ground black pepper
• 1 medium onion, quartered
• 2 cups water or enough to come half way up the roast
• 1 tablespoon rice or apple cider vinegar
• 2 cups potatoes, cut into 1 inch chunks
• 2 cups baby carrots or carrots cleaned and cut into 2 inch pieces
• ¼ cup thickly sliced celery
• ¼ cup cornstarch or rice flour mixed into ½ cup cold water

Equipment

Pressure cooker or heavy pot with tight lid.

Process

Trim meat of visible fat then sprinkle with salt.

Meanwhile, add oil to cooker and heat over medium flame.  Place meat in middle of cooker to brown it.  Turn over and brown other side, adding onions.  Add water and vinegar then close cooker.  Adjust heat in a few minutes so valve has a slow rock.  Cook 45  minutes.

Remove from heat to bring down temperature.  When steam is released, remove the valve and open the lid.  Add the potatoes, carrots and celery.  Close the lid, replace the valve and cook for 10 minutes more.  Again, remove from heat to cool down.  A fast way is to place the cooker under cold water in the sink.

Alternatively, if you like soft vegetables, then put them in with the meat and cook the 45 minutes.

Remove meat and vegetables to a platter.  To the cooker add the cornstarch or rice flour mixture and cook until thickened and clear.  Easily serves 4 persons.

Like most seafood, this dish cooks up quickly and can easily be doubled or tripled. Mussels are a great source of important nutrients. They are rich in protein, manganese, selenium, vitamin B12, zinc, and provide lots of thiamine, riboflavin, folic acid, potassium, copper and some vitamin A.

Ingredients

• 2 tablespoons extra virgin olive oil
• 2 cloves garlic, chopped
• ¼ cup chopped onions
• ¼ cup chopped celery
• 1  cup water
• 1 teaspoon sea salt
• 2 tablespoons fresh chopped parsley
• 1 tablespoon fresh lemon juice
• ½ teaspoon black pepper, ground
• 2 pounds fresh, live mussels, scrubbed and rinsed
• 2 tablespoons chopped fresh basil

Equipment

Large pot with lid.

Process

Check the mussels to make sure they alive.  Wrap them lightly against the side of the sink.  They should close their shells and sound dull not hollow.  If they are not already clean, scrub them under cold, running water.  Pull off any beards (how they attach to rocks in the water).

Add oil, garlic and onions to a large pot with lid.  Heat on stove over medium heat.  When garlic is just golden, quickly stir in water, parsley, celery, salt, pepper and lemon juice.  Bring to a boil then add mussels and basil.  Cover with lid to steam them. When all mussels have opened, turn off heat and remove lid.  Discard any mussels that fail to open.

Serve in bowl as first course for 4 or over pasta for 2 persons for dinner.  Prepare choice of gluten-free pasta according to package directions.  Sprinkle with grated Romano sheep cheese. 

Lasagna is a dependable, much appreciated composition of gluten-free noodles, cheese and sauce that bakes in the oven for a really memorable meal. Want to add meat? Simply brown ground turkey or beef or Italian sausage removed from casing and cook it in the sauce.

Ingredients

• Box of gluten-free lasagna noodles, cooked and drained
• 2 cups pasta sauce
• 8 oz. fresh sheep cheese (ricotta is traditional but is made from cow milk)
• 2 cups fresh grated melting cheese like manchego (mozzarella is traditional but is made from cow milk)
• 1 fresh egg
• ¼ cup fresh parsley, chopped
• ¼ teaspoon black pepper
• ½ cup water
• 1 teaspoon apple cider vinegar
• ¼ cup Romano (sheep) cheese, grated

Meat addition, if desired:

• 1 pound ground meat of choice: turkey, beef or Italian sausage removed from casings adds selenium, copper and plenty of protein.

Equipment

Deep 9×13 inch glass baking dish.

Process

Prepare the GF lasagna noodles.  Cook the noodles as directed on the box, drain. Set aside.

Prepare the filling. While noodles are cooking, combine the soft cheese, melting cheese, egg and parsley in a medium bowl. Sprinkle with black pepper.

Fry the meat until browned then add the tomato sauce.  Stir up the brown bits on bottom of pan and cook 15 minutes.

Assemble. Thin tomato sauce with a half cup water, add vinegar,  then pour enough in a 9×13 inch glass baking dish to cover bottom. Layer noodles on bottom, then top with a third of the cheese mixture. Spoon tomato sauce over cheese and add another layer of noodles. Top with another third of cheese mixture and tomato sauce. Top with noodles and add remainder of cheese mixture and some sauce. Top with noodles and remainder of sauce to cover noodles. Sprinkle with Romano grated cheese.

Cover with lid or aluminum foil to prevent drying.  Bake in oven 40 minutes at 350 degrees F, or until bubbly. Accompany with Avocado Celery Salad. Serves 4.

Here is a delicious, satisfying meal you will want to add to your favorites because it is quick to make and full of nutrition for the whole family. Egg Foo Young is a form of omelet served over rice with a thick sauce that has been nourishing people for centuries. The strong sauce balances the plain rice for an exciting, complex taste. The egg is one of only a few foods that contain vitamin D and a whole lot more including complete protein, calcium, vitamin A, iron, potassium, zinc, and riboflavin. Added to these are the rich nutrients in shrimp and sprouts. Plus, all the ingredients can be kept on hand. Clean-up is easy, too.

Ingredients

• ½ cup bean sprouts, fresh or canned, drained (optional)
• ½ cup water chestnuts, chopped
• 1 cup cooked shrimp, chopped
• 6 large eggs
• ¼ cup green onions, thin sliced
• ¼ teaspoon black pepper
• 3 tablespoons oil for the pan

Sauce:

• 1 tablespoon gluten-free soy sauce or tamari sauce
• 1 teaspoon rice vinegar
• 1 tablespoon cornstarch or rice flour
• 1 cup water

Equipment

Skillet with sloping sides.  Small pot.

Process

Make the sauce first. Combine all sauce ingredients in a small saucepan and stir to mix thoroughly. Bring the mixture to a boil then turn down to low, stirring until the sauce thickens. If too thick, add more water a tablespoon at a time. It should drop off the spoon like pudding.

Next, chop the shrimp and onions. In a medium bowl, beat the eggs then stir in the bean sprouts, shrimp, onions, salt and pepper.

Heat the skillet to medium high and add the oil. Drop ¼ cup or less mixture onto skillet to form individual circles like pancakes. Oil must be hot enough to make the egg mixture sizzle at once around the edges. Cook one side then turn to cook other side. When golden brown on each side, remove to heated platter and spoon sauce over all or place the egg foo young on top a half cup of plain cooked rice on individual plates and pass the sauce.

Makes 4 servings.

Made with portobello mushrooms, chicken and carrots and served over rice or pasta, this hearty dish is made in one skillet for simple clean-up. It’s so good, there won’t be leftovers! Provides complete protein, magnesium, zinc, potassium, iron, niacin, vitamin A, calcium and riboflavin.

Ingredients

• 31/2 pound whole fryer chicken, disjointed
• ¼ cup olive oil
• ¾ cup small portabella or button mushrooms, sliced
• ¾ cup carrots, chopped or thinly sliced
• ½ cup celery, chopped
• 1 to 2 cloves garlic, chopped
• 3 tablespoons fresh parsley, chopped
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• ½ teaspoon basil, dried
• 1 tablespoon vinegar (apple cider or wine or rice)
• 1 medium tomato, seeded and chopped
• 3/4 cup water
• 2 cups cooked brown rice or brown rice pasta

Equipment

Large skillet.

Process

Heat a large skillet to medium or 275 degrees F.  Add the oil then the chicken.  Fry both sides until browned.  Push to edges and add the mushrooms to center of pan. Fry till golden about 3 minutes, then add the carrots, celery, and garlic.  Cook 3 minutes more, stirring vegetables. Add the parsley, salt, pepper, basil, vinegar, and tomato. Cook 3 minutes, then add water and cover. 

Cook on low heat 25 minutes.  Remove chicken to heated platter.  Add cooked rice or pasta to pan, stirring into vegetables to heat through.  Serves 4.

Nice with salad or a green side dish like broccoli, peas, or green beans.