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.

If you have not had the opportunity to taste kidneys, you can experience their delicate texture and rich flavor with this easy recipe. Here are the huge health benefits for 100 grams of lamb kidney having only 137 calories:24 grams protein, 218 ug selenium, 12 mg iron, 4 mg zinc, 290 mg phosphorus, 178 mg potassium, vitamin B2 (riboflavin), 6 mg vitamin B3 (niacin), 81 mg vitamin B12, 455 units vitamin A.

Ingredients

• 1 lamb or veal kidney for each person
• 1 tablespoon butter or bacon fat or olive oil
• ¼ cup onion, sliced or chopped
• lemon wedge

Equipment

Skillet.

Process

Remove outer membranes. Slice each kidney in half lengthwise.  Use kitchen scissors to remove white channels and fat.  Rinse thoroughly, soak in a large pot of cold water 10 minutes, then rinse again. Dry on paper towels.

Saute kidney halves in fat 10 to 15 minutes, turning several times.  Sprinkle with lemon.  Serve on gluten-free toast topped with onion, or serve with a pasta, and Romaine Salad with Fresh Pears.

How soon can you eat this delectable treat? As soon as you can blenderize four ultra nutritious ingredients! Naturally sweet berries and their seeds provide excellent fiber with a variety of  vitamins, minerals and anti-oxidants.  Creamy rich coconut milk fights bacteria and viruses while boosting good cholesterol and decreasing bad cholesterol.  

Ingredients

• 1 cup frozen mixed berries (blueberries, raspberries,blackberries)
• 1/4 cup black raspberry spreadable fruit
• 1/2 teaspoon fresh lemon juice
• ¼ cup canned gluten-free coconut milk without preservatives

Equipment

Blender or food processor.

Process

Whip all ingredients in a blender or food processor — that’s it!  Spoon the slush into 2 dessert dishes. If you like it more like sorbet, just put the dishes in the freezer until firm but not hard, about fifteen minutes.

Serves 2

Egg Fried Rice

Fried rice is a great way to save time in the kitchen. This easy recipe uses nutritious eggs and leftover rice for a delicious meal or side dish. You can add whatever meat and vegetables you have on hand.

Ingredients

• 2 large eggs
• 1 teaspoon gluten-free soy sauce
• ½ teaspoon salt
• 3 tablespoons peanut or canola oil
• ¼ cup (optional) bacon or cooked meat, shrimp, fish chicken, or fried tofu, chopped
• ¼ cup chopped scallions
• ¼ cup thinly sliced vegetables such as carrots, mushrooms, zucchini, green peas or sweet corn
• 3 ½ cups cooked long grain rice (cold or cooled to room temperature)

Equipment

Read More »

Try this tasty, nutritious, easy-to-make appetizer. Or add flavored tofu pieces to a bowl of salad greens tossed with a vinaigrette dressing for a light lunch idea. Tofu is rich in potassium, calcium and protein.

Ingredients

• 1 package of firm tofu cut into ¼ inch slices
• 1 tablespoon fresh oil
• 1 clove garlic, minced
• 1 fresh scallion (green onion, thinly sliced
• 2 tablespoons wheat-free gluten-free soy sauce
• Black pepper to shake

Equipment

Skillet.

Process

Add oil to large skillet set on medium heat.  When oil is heated, arrange tofu slices evenly in skillet.  Sprinkle tofu with 1 tablespoon of the soy sauce and shake black pepper.  Cook 4 minutes.  Turn and sprinkle tofu with the remaining soy sauce and shake black pepper.  Add scallions and garlic. Cook 4 minutes, or until golden.  Serve hot.  Makes 4 portions.

Pressed cookies are fun to make and a delight to eat. Try this version to create your own wonderful tradition. If making dairy-free, you will need to adjust for liquid differences of butter substitutes. Use this guide: if you choose a soft butter substitute, use a medium egg. If you use a solid margarine, use a large egg. Do not use X-large eggs in any case. Remember not to shake down or pack the flour in a measuring cup, rather use a measured scoop and scrape the top with a flat blade to level.

Ingredients

• 2 cups fine white rice flour
• 2 tablespoon tapioca starch or cornstarch
• 1 cup butter or substitute (not the light kind that contains water)
• 1 cup fructose or sugar
• ½ teaspoon gluten-free almond extract
• ½ teaspoon gluten-free real vanilla extract
• ¼ teaspoon salt
• 1 egg

Equipment

Cookie sheets. Shiny baking sheets work best. Dark sheets need a lower temperature of 350 degrees to avoid browning bottoms.

Process

Preheat oven to 375 degrees F.

Combine dry ingredients in mixing bowl and whisk together with wire whip. Cream butter and fructose. Blend in egg and extracts. Stir dry ingredients into the creamed mixture with a large wooden spoon. Blend well but do not beat. Dough should be soft. Chill dough 10 minutes.

Add a quarter cup of dough to the cookie press to check dough consistency. If dough is too sticky, add a tablespoon of rice flour at a time to correct. If desired, tint dough with food coloring. Press dough into desired shapes on an ungreased cookie sheet. Decorate!

Bake 8 to 10 minutes depending on oven variance. Cookies are baked when surface appears dry. Allow to cool a few minutes, then remove cookies to wire rack. Makes about 6 dozen depending on shapes.

These delicious, easy-to-make (gluten-free, cane sugar-free, dairy-free) cookies were a sensation when they were first introduced as — peanut butter kisses. They remain a standby today. Instead of topping the dough with a milk chocolate candy, this recipe incorporates unsweetened chocolate into the dough and uses fructose for those of us who do not eat sugar. Both eggs and peanuts are nutritionally dense, providing an excellent source of high quality protein. Chocolate ups the mineral and antioxidant value.

Ingredients

• 1 cup gluten-free peanut butter
• ¾ cup fructose
• ½ teaspoon baking powder
• 1 teaspoon gluten-free real vanilla extract
• 1 egg
• 1 oz. shaved unsweetened chocolate

Equipment

Cookie sheets. Shiny baking sheets work best. Dark sheets need a lower temperature of 350 degrees to avoid browning bottoms.

Process

Preheat oven to 375 degrees F.

Cream peanut butter, baking powder and fructose. Beat in egg and extracts. Dough should be firm.

Form into 1 inch balls then make desired shapes directly onto ungreased baking sheets.

• Press with a fork to make flat shapes.
• Roll into logs.
• Form bells or other shapes with your fingers.
• Make an indent with your fingertip, then fill with a fourth teaspoon of a fruit spread or a chocolate drop.

Bake 8 minutes depending on oven variance. Be careful not to brown. Allow to cool a few minutes, then remove cookies to wire rack. Makes about 3 dozen depending on shapes.