Home Made or Store Bought?

I know that in today’s world it isn’t always easy to make everything from scratch but later in this article, I will give you tips on how to work it into your heavy schedule.

Firstly, though, I want to talk about the ingredients in store bought gluten free foods and mixes.

Because gluten is the thing that holds everything together, it must be replaced.  That is true for both home made and store bought.  My favourite is Guar gum.  Guar gum adds no strange flavours or texture and it does not upset my tummy.  You can also use Xanthan gum, which is more expensive and it does upset my tummy.

The following is a couple of the less appealing ingredients found in Gluten free foods and mixes from the supermarket:

Soy:  Once hailed as a miraculous health food, “Soy may cause atopic eczema (skin problems), asthma, bad taste, bleeding, bloating, constipation, damage to pancreas, diarrhea, goiters (enlarged neck due to increased thyroid size), growth failure, fatigue, immune changes, increased heart rate, insomnia, intestinal inflammation, loose stool, menstrual changes, …Nov 1, 2013″

Soy (Glycine max) Safety – Mayo Clinic

www.mayoclinic.org/drugs-supplements/soy/safety/hrb-20060012

Vegetable Monoglycerides:  These are derived from soy or palm oil (Please do not use anything with palm oil) Livestrong has the best information on VM.

Calcium Propionate:  This stuff even has an MSDS sheet!  Read the PDF from Science Lab and figure out if you want this in your food! 

Keep in mind too, that colours and flavours may be gluten free but many are detrimental to our health.

Preservatives are not required if you make your own foods.

Here is how I do it:

I take one day each week and I try to make at least three different healthy foods.  Bread or buns are made the odd time, but seriously, I rarely eat them.  So I make one pasta dish, one rice dish and something we don’t have very often.

This week, I made brown and wild rice with spiced chicken and vegetables, a pasta casserole and shepherds pie.

Each of these items will do my husband and I at least two meals.  The rice dish will do two dinners for two and a lunch for my hubby.  My pasta casserole will do three meals for two and a lunch for my hubby.  Depending on how much time I am willing to spend in the kitchen, I sometimes make four or five items.

Once all the foods are cooked and cooled, I divide them into meal-sized containers and pop them into the freezer.

It is so nice to come home from work and simply heat up a home made meal.

Hint:

Plan the meals you want to make before you go shopping for the week, pick up all of the necessary ingredients.  Then sit down and figure out a game plan.

For instance, If you are making shepherds pie, you might want to also prepare another meal with the same meat.  and make them at the same time. Organization is key.

I hope this has been helpful.

Have a fabulous day and take care of you,

Love Aunt Jayne

 

 

 

Honey Baked Chicken Breasts

INGREDIENTS
2 boneless, skinless chicken breasts
3 tbs coconut oil, melted
4 tbs honey
1tsp GF Dijon style mustard
Pinch of curry powder

DIRECTIONS
Place the chicken pieces into the slow cooker.
Combine the coconut oil, honey, mustard and curry powder in a small bowl and mix well.

Place chicken in an oven proof casserole dish.
Pour mixture over chicken pieces.


Cover and cook on low for 1 hour. (Baste about ½ way through)
Serve over brown rice and have a spinach salad on the side.

Serves 2

October Salad

INGREDIENTS

2 cups chopped baby spinach and romaine (mixed)

¼ cup shredded carrots

¼ cup chopped celery

¼  cup chopped broccoli

¼ cup chopped cauliflower

¼ cup diced peppers (I mixed red, green and yellow)

½ cup cubed mango

½ cup cubed cooked chicken

1 tbs slivered almonds

1 tbs olive oil

1 thick lemon wedge (about ¾ inch thick)

 

DIRECTIONS

Toss together the first 6 ingredients.

Top with blueberries and almonds.

Drizzle the olive oil over top.

Squeeze the lemon wedge all over the surface of the salad.

Enjoy!

September Salad

INGREDIENTS

2 cups chopped baby spinach and arugula (mixed)

¼ cup shredded carrots

¼ cup chopped celery

¼  cup chopped broccoli

¼ cup chopped cauliflower

¼ cup diced peppers (I mixed red, green and yellow)

5 or 6 large blueberries

1 tbs slivered almonds

1 tbs olive oil

1 thick lemon wedge (about ¾ inch thick)

 

DIRECTIONS

Toss together the first 6 ingredients.

Top with blueberries and almonds.

Drizzle the olive oil over top.

Squeeze the lemon wedge all over the surface of the salad.

Enjoy!

Healthy Gluten Free Veggie Wrap

The Wrap (makes one)

INGREDIENTS

1 egg

1 tbs olive oil

1 tbs unsweetened applesauce

2 tbs buckwheat flour

½ tsp GF baking powder

1/8 tsp sugar (Stevia/Splenda)

DIRECTIONS

Lightly oil a microwave-safe dinner plate.

In a measuring cup, beat the egg, with a fork, until all one colour.

Mix in the olive oil and applesauce.

Add the remaining ingredients and mix well.

Spread batter on prepared dinner plate so that it is about and 8 inch circle.

Microwave on high for 2 minutes.

Immediately flip it upside down onto a wire rack.

 

The Filling

INGREDIENTS

2 tbs diced green pepper

2 tbs diced red pepper

2 tbs cup chopped broccoli/cauliflower mix

1 tbs Aunt Jayne’s Garlic Lover’s Mayo

1 hand full of mixed greens

DIRECTIONS

Spread the garlic mayo over the entire surface of the wrap.

Arrange veggies in the center.

Roll it up and enjoy!

Mexican 7 Layer Dinner

Lightly grease a large casserole dish

1st layer 4 cups brown rice (cooked)

2nd layer 4 cups chili

1 cup corn niblets(be sure they are non-GMO)

3rd layer 1 can refried beans (Or make your own)

Heat in a 350ºF oven for 20 minutes (Or until hot)

4th layer 1 small jar salsa (or make your own)

5th layer 2 cups diced green pepper

6th layer 4 cups crushed tortilla chips (be sure they are gluten free and non-GMO)

7th layer 3 cups shredded cheddar or non-dairy substitute (no soy)

Serve with sour cream (or goat yogurt) and a tossed salad.

 

NOTE: This can be made in individual dishes too!

Don’t forget to check your labels!

Gluten Free Veggie Chicken

INGREDIENTS

2 large chicken breasts, cubed

¼ cup gluten free all purpose flour mix

½ tbs fresh ground black pepper (or more if you like)

2 tbs olive oil

1 yellow pepper, cubed

1 red pepper, cubed

½ green pepper, cubed

1 large onion, chopped (large pieces)

1 lt. unsweetened vegetable juice (make your own if you have a juicer)

½ tsp crushed chili peppers

¼ tsp ground thyme

¼ tsp 5 spice

1 tbs. minced garlic

½ tbs white vinegar

½ tbs coconut palm sugar

DIRECTIONS

In a small bowl, mix together the flour and ground pepper.

Heat a large skillet over medium heat with the olive oil.

Coat the diced chicken in the flour mixture and cook in the skillet for about 5 minutes.

Add onions and peppers and continue to cook, stirring occasionally for about 15 minutes. (The chicken should be cooked)

Mix the remaining spices, vinegar, garlic and sugar into the vegetable juice and pour it over the skillet contents.

Turn to low and simmer for 1 to 1 ½ hours. (Liquid will reduce) Be sure to stir every once in a while.

Serve over brown rice or a mixture of brown and wild rice.

Note:  I didn’t make this too spicy but you can add more crushed chili peppers.