Eating naturally gluten-free can be quite easy. There are so many delicious options to choose from that you won’t get bored! I hope that through my blog I can help you find easy and nutritious recipes that you can enjoy and share with those you love. This week I want to highlight salmon. What a nutritional powerhouse it is. We eat it at least once a week. Salmon is a high quality protein to add to your rotation if you don’t already. It contains a number of vitamins and minerals and is a great source of omega-3 fatty acids which are beneficial for heart health, brain health, and can help ease inflammation in the body. These essential fatty acids also aid in healthy eyesight and skin. A food that tastes great and is so healthy! I hope you will try it.
The recipe I’m sharing today is a roasted honey and soy salmon dish and it’s quite easy to make, even as a midweek meal. One thing to note if you are new to gluten-free eating is that soy sauce can contain wheat so you want to buy Tamari Sauce which is a gluten-free soy sauce and widely available.
Honey-Soy Roasted Salmon
¼ cup of low sodium tamari sauce (gluten-free)
¼ cup of honey
1.5 pounds of salmon filet (I like to slice into individual servings before cooking)
Heat the oven to 425 degrees. In a large shallow bowl or baking dish, stir the honey and soy sauce until combined. Add the salmon to the dish and coat the salmon on both sides with the glaze. Line a sheet pan with aluminum foil and transfer the salmon to the sheet pan, skin side down. Discard the remaining glaze. Roast in the oven for 13-15 minutes depending on the thickness of the salmon. Usually a one-inch thick piece will roast for 13 minutes. Remove from oven, tent with foil and allow to sit for 5 minutes. Serve with your choice of vegetables. Enjoy!
Most of us are spending another week at home; working, schooling, and hopefully cooking! Spring is here but the weather is still a mix of beautiful sunshine one day and a very cold and damp rain the next. When this happens a warm bowl of soup is a welcome meal paired with a sandwich or salad.
This week I am making a carrot ginger soup. It packs a nutritional punch with the vitamin A and beta carotene from the carrots and the anti-inflammatory and antiviral properties of the ginger and garlic. All great foods to boost your immune system. I always have a bag of carrots in my fridge and also always have ginger, onion and garlic on hand so it’s easy to throw together with foods you likely already have in your kitchen. Even if you are experiencing a bit of cabin fever try to see the positives of being at home, being able to cook more and sharing nutritious meals with your family. Since I know people are looking for inspiration in the kitchen, I wanted to share this as it is one of my favorites to make and it’s easy to put together. I do hope you’ll try it!
Carrot Ginger Soup
8-10 carrots (1.5 lb) cut into 1 inch pieces
1 Tablespoon of olive oil
1 Tablespoon of ginger, chopped
1 small onion, chopped
3 cloves of garlic, minced
2 cups of vegetable stock
2 cups of water
Salt and pepper
3/4 teaspoon fresh thyme leaves
Preheat the oven to 400 degrees. Toss the cut carrots with olive oil and spread out on a baking sheet. Roast for 20 minutes, stirring after 10 minutes. When the carrots are nearly done, heat 1 Tablespoon of oil in a large pot. Add the onion and cook until translucent, about 5 minutes. Then add the chopped ginger and garlic and stir for 1 minute more. Add the vegetable stock, water, thyme and roasted carrots to the pot. Season with salt and pepper. Bring to a boil and then lower the heat to simmer for 20 minutes. Let the soup cool slightly and then blend until smooth. Salt and pepper to taste. Enjoy!
A lot of us are sitting at home these days, trying to stay healthy and active. I’ve found more time to cook and, as always, I’m looking to incorporate plenty of healthy and nutritious foods into each meal. One dinner I’ve made recently is family friendly, easy to prepare and full of vegetables. I thought it would be a great dish to share with others looking for some dinner inspiration! It includes garlic and mushrooms which are high in immune-boosting nutrients, something we can all aim to consume more of these days.
I hope you’ll try this delicious, plant-based and gluten-free meal while you are spending more time at home. And if you are home with kids, have them help you with the cooking 🙂
8-10 ounce package of quinoa pasta (or other GF pasta of your choice)
1 Tbsp. olive oil
3 cloves of garlic, minced
2 cups cherry tomatoes, roughly chopped
2 cups mushrooms, roughly chopped
1.5 cups spinach, roughly chopped
2 Tbsp. tomato sauce
1 tsp. paprika
1/2 tsp. of both salt and pepper
Chili flakes, optional
Cook pasta according to directions on the package. While pasta is cooking, heat olive oil in a large skillet. Add the garlic and saute for 1 minute, then add the tomatoes, mushrooms, salt, pepper and paprika and cook for 5-7 minutes. Once mushrooms and tomatoes are well cooked, add the spinach and tomato sauce. Continue to cook to wilt the spinach. Once the pasta is cooked and strained, add it to the saute pan, remove from heat and toss everything together. Now sprinkle with chili flakes for a little heat, if desired. Salt and pepper to taste. Enjoy and be well!
A few months ago my kitchen became a gluten-free kitchen. Through the process of removing all wheat and wheat-based products I’ve come to see how much wheat is in the average American’s diet and it is in most processed foods. It has been truly eye-opening. These last few months of cooking and eating gluten-free has definitely called for thinking outside the usual foods that kids often want to eat. Pasta, pizza, chicken nuggets, crackers, cookies, cakes; you name it, it probably has gluten. I’ve been experimenting with recipes for delicious snacks and desserts as well as adding in more diverse grains. All the while keeping veggies and fruits a priority as usual.
Eating a whole foods diet makes it easier to eat gluten-free, but eating the Standard American Diet makes it very difficult. I’m finding we are actually eating healthier since we are adding in more diversity with sweet potatoes, quinoa, millet, and brown rice in place of regular white pasta. Meats, fish and eggs are naturally gluten-free as are legumes, potatoes and vegetables. I’ve created recipes to make gluten-free versions of some of our favorites, including macaroni and cheese as well as pancakes or crepes for a weekend treat. We also now make the tastiest cookies with almond flour that are not only delicious but quite nutritionally dense as well!
In my research on celiac and gluten I’ve come to learn that gluten intolerance is more common than I realized. Aside from celiac which is a serious medical condition, there are many people with gluten sensitivity and avoid gluten for that reason. Gluten is a common allergen and can cause inflammation in the body. Some argue it is the way wheat is processed in this modern time that has changed dramatically from the wheat of our ancestors. But whatever the reason for a growing negative reaction to gluten, people are looking to gluten-free options more than ever before. However, simply buying packaged foods labeled gluten-free isn’t the answer. The benefits of a whole foods diet are highlighted again here. A diet rich in vegetables, fruits, beans and legumes, meats, seafood and gluten-free whole grains (there are MANY beyond whole grain wheat to choose from) is a very natural and healthy way to be gluten-free. I’m not saying to eliminate gluten if it agrees with you, but certainly expand your culinary experience with other grains as well. And, by all means, avoid processed and packaged foods.
So take the opportunity to look beyond all the gluten
containing carbs and consider some of the other less popular yet tasty options
that exist! The more diverse your diet the more nutrients you are getting. You’ll
be surprised by all the options that exist when you look beyond gluten…I know I