Gluten Free Archives - Page 4 of 5

Posted on January 14, 2019January 21, 2019 by Based Wellness — 2 Comments

Basic Lower Fat Hummus

Have you ever picked up an item at the store or even purchased something, brought it home and then scoped out the label only to be confused as to how some strange ingredients ended up in a seemingly straight forward product? I have. So many times. While you may pick up an item and simply toss it in your chart thinking it must be pretty straight forward, I have found things like tons of added sugar in jarred pasta sauce and crackers, and chemical preservatives in items like hummus and canned jalapeños. While I know it’s not realistic to make everything at home and everything from scratch, there are still so many things we can make at home very quickly and therefore we are in full control of the fat, sugar, sodium and ingredient content!

This basic hummus recipe has tons of flavor but half the fat of the average store bought hummus (yes, fats from plant sources are still fats!) and is a great base for you to be creative and try different add-ins and toppings!

Basic Lower Fat Hummus
Servings: 18 (~2 Tbsp Each)
Prep Time: 5 Minutes

Ingredients:
2 Cans of Chickpeas, Drained (15 Oz Each)
2 Tsp Garlic Powder
1 Tsp Cumin
1/4 Tsp Sea Salt
2 Tbsp Olive Oil
1 Tbsp Tahini
Juice from 1 Lemon (About 5 Tbsp)
1/4 Cup Water

Optional Topping Ideas: Fresh Herbs (dill, parsley, scallions), Chopped Almonds, Chili Powder, Olives

Instructions:
1. Add all ingredients except water to a food processor and blend for 30 seconds. Scrape sides down if necessary.
2. Add 1/4 cup of water and blend again. If hummus appears to be too dry, add water in Tablespoon increments until desired consistency is achieved.

Your homemade hummus is good in the refrigerator for a week!

How do I use my hummus?! I use it as a dip for veggies, a spread for sandwiches and wraps, a topping on salad and I’ve even used it in place of mayo in egg salad! Try tossing some hummus on a piece of naan bread with a little feta cheese and popping it on the grill then adding loads of fresh veggies on top for a summer pizza!

Posted on January 1, 2019January 5, 2019 by Based Wellness — 1 Comment

Cacao Bites

The first time I tried cacao, I bought a small bag of cacao powder to try in place of cocoa powder and I will never, ever go back to using cocoa powder. Cacao has the most amazing, rich chocolate flavor. I personally find that cacao is also much less bitter than cocoa. While sometimes used interchangeably, cacao is the raw, un-roasted, more nutrient dense version of cocoa. Cacao is rich in antioxidants, minerals such as magnesium and iron, fiber and also contains a decent amount of protein.

While I am definitely more of a savory treats lover, whenever the craving hits for an indulgent sweet treat, I will go for a small amount of chocolate. The chocolatey bites in the recipe below are somewhere between fudge and a brownie. They are so rich, decadent and satisfying I seriously forget that they are a healthier treat. Since the sweetness comes from Medjool dates, you get the sweet taste, but also fiber from the dates and therefore you avoid the “sugar crash” some may experience. Medjool dates are also a great source of potassium and magnesium.

Cacao Bites

Makes 20 Servings
Prep Time: 10 minutes

Ingredients:
1 Pound Medjool Dates – Pits Removed and Chopped (about 28 dates)
1 Cup of Unsalted, Raw Almonds
2 Cups of Walnuts
1 Cup Cacao (this is my favorite brand)
1 Tsp Vanilla Extract
Pinch of Salt

Optional:
1/2 Cup of Walnuts, Chopped
1/2 Cup Unsweetened, Natural Dried Cherries
1/2 Cup Unsweetened Dried Coconut (I love this brand)

1. In a food processor (this is the one I use, I love the scraper feature!), pulse the almonds and walnuts for 30 seconds. Add the chopped dates and pulse for another 30 seconds. Remove the lid and check the consistency. The ingredients will begin to look crumbly. Continue to pulse until the mixture begins to come together and form a ball or a uniform mixture. This will take around 2 minutes.

2. Turn the food processor off. Remove the lid and using a spatula, evenly distribute the mixture around the base of the food processor. Add the vanilla, salt, and cacao. Replace the lid and pulse until the cacao is mixed throughout.

3. If you are adding the optional ingredients, add them in at the very end and quickly pulse so that there are distinguishable pieces left of the walnuts, cherries and coconut.

4. Line an 8×8 baking dish with parchment or wax paper. Make sure there is some excess paper that comes just above the sides of the dish. Dump the mixture from the food processor into the dish.

5. Rip off another piece of parchment or wax paper that is large enough to cover the dish. Place this piece over the mixture and press the mixture down into the corners of the dish. I suggest using the paper because even though I wash my hands a million times before I touch food, I feel like this is cleaner. I would seriously be mortified/gag if I gave someone one of these and there was a fingerprint in one!

6. I like to cut them into roughly 1 inch pieces by lifting them out of the dish (this is where that overhang of wax or parchment paper comes in handy!) and cutting down the middle. I then cut each half in half so that I have four long pieces, and I halve those again. I then repeat this going in the other direction.

You can store these in the fridge or on the counter in a sealed bag or lidded container for up to two weeks, but they probably won’t last that long!

I love these bites with bits of walnut, tart dried fruit and coconut throughout but my husband likes the plain Jane, “less is more” version without the coconut and dried fruit. Which way do you prefer?! What is your go to when you are craving something sweet? Leave me a comment, I would love to hear from you!

References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4696435/

Posted on December 28, 2018January 3, 2019 by Based Wellness — Leave a comment

The Last Ranch Dressing Recipe You’ll Ever Need

Ranch dressing is something I love and let’s be real, I could find an excuse to put it on practically anything. While I love the flavor, I don’t love all of the junk that is in the vast majority of store bought ranch dressing like preservatives and artificial flavors.

Continue reading The Last Ranch Dressing Recipe You’ll Ever Need

Posted on December 19, 2018January 8, 2019 by Based Wellness — 2 Comments

Herbed Cauliflower Rice

Growing up, we always ate rice as a side dish and I’ve had/made more rice dishes than I could ever possibly count. A type of rice that’s new-ish to me is cauliflower rice. This low calorie alternative to regular rice is super rich in vitamin C, and also rich in fiber, potassium, magnesium and vitamin B6. I prefer to buy frozen cauliflower rice that is readily available at most grocery stores since it’s easy to prepare and use in recipes and I can make sure I have it on hand. This recipe combines cauliflower rice with flavor packed dried herbs and bright, fresh fruit for a crowd pleasing side dish!

Festive Cauliflower Rice

Makes 4 Servings
Prep Time: 5 Minutes
Cook Time: 20 Minutes

Ingredients:

1 Lb Fresh or Frozen Cauliflower Rice
1 Tbsp Dried Parsley
1 Tbsp Dried Thyme
2 Cloves of Fresh Garlic, Minced
2 Tbsp Olive Oil
¼ Cup Chopped Walnuts
½ Cup Pomegranate Seeds
Salt & Pepper to Taste

Instructions:

Preheat the oven to 450 degrees. My oven has a roast setting, so I used this!
If using frozen cauliflower rice, take it out of the freezer and cook for half of the time it says to on the package, you want the cauliflower rice thawed enough to separate and spread onto a baking sheet, but not heated through or it will be a bit mushy in the final dish.
Line a baking sheet with parchment paper and spray it with olive oil. Spread the cauliflower rice evenly onto the baking sheet. Bake for 20 minutes or until there are some light brown edges developing on the cauliflower rice.
While the cauliflower rice bakes, add the parsley, thyme, garlic and olive oil in a small saucepan over low heat. The herbs will absorb most of the oil. Cook for five minutes, stirring the mixture continuously so that the garlic doesn’t burn. Don’t skip this step or you will be left with super bitter garlic and a less flavorful dish!
When the cauliflower rice is done cooking, remove from the oven and place in a bowl. Stir in the garlic herb oil mixture. Season with salt and pepper to taste.
In the same pan you used to make the garlic herb oil, heat the chopped walnuts on high heat for one minute, stirring the entire time so that they don’t burn.
Add the walnuts to the cauliflower rice mixture to combine.
Add the pomegranate seeds to the mixture and stir gently.

If you’re not a fan of thyme, try this recipe with rosemary. If you don’t have pomegranates, try using red grapes cut in half. This dish works as a room temperature “salad” for a healthy luncheon dish or a warm side for a dinner, whatever you prefer!

Posted on December 10, 2018December 13, 2018 by Based Wellness — Leave a comment

Savory Caramelized Onion and Kale Brunch Bake

I absolutely LOVE breakfast foods. If we are being completely candid, I eat breakfast for dinner at least once a week. If we are being even more candid, I have an extreme tendency to choose savory breakfast items. This healthy breakfast casserole is a brunch crowd pleaser but also simple enough to make ahead and have for yourself as a heat and go breakfast during the week.

Savory Caramelized Onion and Kale Brunch Bake

Makes 8 Servings
Prep Time: 15 Minutes
Cook Time: 25 Minutes

Ingredients:
½ Large Spaghetti Squash, Cooked (See Recipe Here)
1 Tsp Extra Virgin Olive Oil
1 Bunch Tuscan Kale
½ Red Bell Pepper
1 Sweet Onion
¼ Cup of Water
4 oz Shredded Organic Sharp Cheddar Cheese about 1 cup, grated)
12 Eggs (4 Whole Eggs and 8 Egg Whites)
¼ Tsp Garlic Powder
¼ Tsp Grated Nutmeg
Pinch of Salt
Pinch of Pepper

Instructions:

1. Preheat the oven to 375. While the oven is heating up, dice the onion and bell pepper. Add the onion to a frying pan with 1 tsp olive oil and cook on high for 5 minutes, stirring frequently until they turn translucent.

2. Add the red bell pepper to the pan and turn down to medium. While the red bell pepper cooks, about five minutes, wash the kale and cut widthwise into thin ¼ inch ribbons., separating the leaf from the stem once it gets more than a half inch thick.
3. Add the kale and the ¼ cup of water, a pinch of salt and a pinch of pepper to the pan with the peppers and onions, stir and return to high heat. Cook on high for five to ten minutes or until the kale is wilted and tender, stirring occasionally. Remove from heat and place in a bowl to cool.
4. While the vegetable mixture cools, prepare your eggs. Combine 4 whole eggs and 8 egg whites, garlic powder, nutmeg, a pinch of salt and a pinch of pepper in a bowl and whisk together well until fully blended.

5. Spray a 9×13 casserole dish with olive oil. Layer half of the spaghetti squash in the bottom of the dish. Cover the squash with half of the pepper, onion, kale mixture. Cover that with half the cheese. Repeat the layering with the remaining ingredients and pour the egg mixture over everything.
6. Make sure the egg mixture is evenly distributed. Bake for 25 minutes or until the eggs are no longer runny.

In this recipe, spinach would be a great substitute for the Tuscan kale. Add artichokes and tomatoes and swap the cheddar for few for a different twist on this recipe.