Tag: Gluten Free
Almond Milk Nutella Pudding
Are you a milk drinker? If you are, how much milk do you drink a day? If you’re not, how much dairy do eat in a day?
At last year’s Nutrition and Health Conference in Denver, I heard a fascinating talk from Walter Willett, Department Chair of Harvard’s School of Public Health, about how much dairy we all actually need on a daily basis. The marketing messages we grew up with that milk “does a body good” and to get “3 A Day” servings of cheese, milk, or yogurt may have been simply that: marketing. Willett’s conclusion, based on numerous studies, was that one serving of dairy a day is probably plenty for most adults. We do of course need to be mindful of consuming enough calcium and vitamin D overall, but as an animal product, dairy has a pretty high calorie and fat price tag for the delivery of these vital nutrients.
While there’s still more research to be done on the merits (or pitfalls) of eating lots of dairy, and what fat percentage to choose when we do, since hearing Willett’s talk I’ve tried to simply become more conscious of how much dairy I consume daily. It’s led to the discovery that I’m a bit of a dairy-oholic. While drinking straight milk frankly grosses me out, my daily cheese/yogurt/ice cream consumption can overstep its bounds even before lunchtime.
Yesterday, for example… I was craving something sweet. The jar of Nutella in my pantry was seductively calling my name, but, wanting to at least maintain my illusion of refinement, I thought, what if I make something with the Nutella instead of just eating it straight from the jar like a desperate PMS-ing college student? Something like a pudding, perhaps! As I thought about my day of eating up until that point, however, I realized it had already been pretty dairy-heavy. So, while there’s nothing intrinsically wrong with dairy, would it be heretical to make a pudding without something other than regular milk, thereby cutting some fat and calories? Could it turn out creamy and delicious if you made it with, say, almond milk instead of cow’s milk?
Why yes, it could!
I didn’t miss a thing in this Nutella pudding using almond milk in place of regular dairy. When I asked my husband for his thoughts, he said it was very tasty, too, and didn’t realize it didn’t contain regular milk. (Though it should be noted that there is a small amount of dairy in Nutella itself. If you absolutely need to be 100% dairy-free, you would need to find a different chocolate hazelnut spread than Nutella–which is possible!)
So whether you need to limit dairy in your diet for some reason, or just don’t mind shaving off a few calories in your dessert, this pudding is your answer. Dollop with a dairy or non-dairy whipped topping to your preference.
By the way, recently on one of my tours at the Halle Heart Children’s Museum where I work, I asked a group of second graders which animals provide dairy products. With utmost confidence, one kid raised his hand and shouted: “Ducks!” If duck milk ever becomes a thing, I’m gonna call it non-dairy and say you can make this pudding with it, too.
Dairy Free Nutella Pudding
A Nutella pudding made with almond milk that's still creamy and smooth!
Prep Time5 mins
Cook Time10 mins
Total Time15 mins
Servings: 4
Ingredients
- 3 Tbsp. white sugar
- 3 Tbsp. corn starch
- 2 Tbsp. cocoa powder
- pinch salt
- 2 c. almond milk (or regular milk if you aren't going for non-dairy)
- 1/2 c. Nutella
- 4 oz. semisweet chocolate chips
- 1 tsp. vanilla extract
Instructions
- In a medium saucepan, whisk together sugar, corn starch, cocoa powder, and salt. Add almond milk and bring almost to a boil over medium heat, whisking frequently to break up any lumps.
- When the mixture begins to thicken and almost boil, turn heat to low, add Nutella, chocolate chips, and vanilla and whisk until smooth.
- Pour into 4 individual bowls or ramekins, or one large bowl and refrigerate for at least 1 hour. Serve chilled with non-dairy whipped topping.
Notes
A Love Letter to Food Original Recipe.
Cajun Lemon Tilapia with Dill Sauce
As a practicing Catholic, my observance of Lent began yesterday on Ash Wednesday. Like most Catholics, I have a love-hate relationship with Lent. No one likes sacrifice, which is exactly what this pre-Easter season is all about, but despite our sometimes begrudging feelings about it, we all can benefit from setting aside some of our own desires for awhile. As I like to remind myself, the hard things are usually the things worth doing.
For my Lenten sacrifice this year, I decided not to go with anything to do with my eating or drinking habits. (After last year’s “giving up” wine turned into a total failure.) This time I’m limiting my screen time, including not watching any TV or movies and not using my phone for any purpose while driving. It may sound like a small “sacrifice”–and really, it is–but even a day and a half in, I’m pleased with this choice because it has to do with my use of time, an area in which I’m constantly striving for balance. My former priest used to say “fast so you can pray,” meaning “give something up that will move you to pray.” And certainly giving up TV and movies and cutting back on my attachment to my phone will give me extra time in my day–time I can spend on other, more important priorities like prayer, studying for my upcoming nutrition licensure exam, or reading.
However, is it just me, or is the first week of Lent the absolute hardest? I can’t tell you how many times in just the last 36 hours my brain has tapped me on the shoulder and whispered, “Hey, you know what’s a great movie? Hey, you know what show I really want to watch?”
GET OUT OF MY HEAD, BRAIN!
Fridays, as all Catholics know, are the same way when it comes to the whole don’t-eat-meat issue. Saturday through Thursday you could be like those “women laughing alone with salad.” (Have you heard of this? It’s a whole thing on the Internet about how often you see pictures of women laughing alone with salad in marketing photos.) But come Friday it’s like…
But I have good news! Fridays during Lent (if you do Lent) don’t have to be meatless misery. This Cajun Lemon Tilapia with Dill Sauce is an easy, healthy, super flavorful fish entree to help curb those Friday cravings. And if you don’t do Lent, it’s still an easy, healthy, super flavorful fish entree for any day of the week! Cajun-seasoned tilapia topped with zesty lemon slices and paired with a creamy dill sauce make for an irresistible combination. I especially love to serve it over couscous with a side of steamed broccoli.
So…do you observe Lent? Or if you don’t, have you ever had and experience where self-sacrifice provided personal growth? I’d love to hear your encouragement, because I really want to watch some Netflix right now.
Cajun Lemon Tilapia with Dill Sauce
Spicy Cajun-seasoned tilapia combines with a cool and creamy dill sauce in this easy fish recipe.
Prep Time5 mins
Cook Time15 mins
Total Time20 mins
Servings: 4
Ingredients
For the tilapia:
- 4 tilapia fillets
- 1 Tbsp. Cajun seasoning
- salt and pepper, to taste
- 1 lemon, thinly sliced
For the dill sauce:
- 1/4 c. mayonnaise
- 1/2 c. sour cream
- 1/8 tsp. garlic powder
- 1 tsp. fresh lemon juice
- 2 tsp. dried dill
Instructions
- Preheat oven to 425 degrees. Grease a 9 x 13 inch baking dish.
- Sprinkle both sides of tilapia fillets with Cajun seasoning and salt and pepper. Place in prepared baking dish and top with lemon slices. Bake 12-16 minutes, depending on size and thickness of fillets, until tilapia flakes easily with a fork.
- Meanwhile, prepare the sauce by combining all ingredients in a small bowl. Serve alongside the fish.
Notes
Adapted from Allrecipes.com.
Vegetarian Mexican Stuffed Peppers
Maybe it’s just me, but do you ever go through phases of food obsession? I mean, some food obsessions are an unchanging given, like chocolate. But others seem to come and go. My current fan favorite is red peppers. Perhaps you could tell, seeing as how this is the third recipe in two months on the blog to include red peppers. The passing fancy of my own food phases makes me think of here-today, gone-tomorrow food trends I’ve seen throughout my lifetime. Maybe today’s kale and quinoa–or in my case, red peppers–are tomorrow’s pop rocks and 1-2-3 Jell-O. (Remember 1-2-3 Jell-O? Why did that have to die? ’80s kids, let’s get a petition going!)
The fact is, unlike the processed mystery that is 1-2-3 Jell-O, I’m new to the crunchy crimson veggie wonder that is red peppers. Up until the last couple of years, I ate red peppers only under social pressure, and even then would prod them around my plate like a picky toddler. I had the sneaking suspicion that people who claimed to enjoy bell peppers were trying to play a vile joke on the rest of us. But somehow–probably as a result of learning in my nutrition studies how fantastically healthy peppers are for you–I have gradually come around. It’s amazing how our mentality can change our feelings about food, isn’t it? (I draw the line, however, at mushrooms. Mushrooms are an eternal abomination.) Having developed a taste for red peppers, though, I’m now all over the map trying them in various combinations and permutations.
It was inevitable, then, that stuffed peppers would make their way into our family’s meal rotation.
This version of the classic is 100% vegetarian with a hefty dose of black beans, rice, corn, and tomatoes and a not-too-spicy Mexican flair. The rice and bean filling is delicious all on its own, but stuffing it in a tangy red pepper dripping with sharp cheddar takes it over the top. My husband–a more experienced stuffed pepper eater–says that most stuffed peppers have a softer texture than this recipe, but I for one enjoyed the not-too-squishy crunch that these peppers retained by not baking for too long. These made for a satisfying vegetarian dinner I know I’ll make again.
So how about you? Do you have a current food obsession, or a food you used to hate but have come to love? Tell me all about it!
Vegetarian Mexican Stuffed Peppers
A healthy vegetarian stuffed peppers recipe with a Mexican flair!
Servings: 6
Ingredients
- 1 Tbsp. olive oil
- 1 small onion, diced
- 3 cloves garlic, minced
- 1 c. long-grain rice
- 1 1/4 c. vegetable broth (or water)
- 15 oz. can fire-roasted salsa-style diced tomatoes
- 1/4 tsp. salt
- 1/4 tsp. pepper
- 1/2 tsp. chili powder
- 1/4 tsp. cumin
- 1/8 tsp. dried oregano
- 8 red or green bell peppers
- 1/2 c. frozen corn
- 15 oz. can black beans, drained and rinsed
- 1 c. sharp cheddar cheese, shredded
Instructions
- In a large saucepan, heat olive oil over medium heat. Add onion and saute 5 minutes, then add minced garlic and saute another 30 seconds. Add rice, vegetable broth or water, diced tomatoes, salt, pepper, chili powder, cumin, and oregano and bring to a boil. Reduce heat to low and simmer 16-18 minutes or until liquid is absorbed.
- Meanwhile, preheat oven to 350 degrees. Slice off the tops of the peppers and scrape out the seeds and membranes. Place peppers snugly in the bottom of an 8 x 8 glass baking dish (or larger, depending on the size of your peppers).
- When rice is finished cooking, add corn and beans to the mixture and stir to combine. Spoon carefully into peppers.
- Cover tightly with aluminum foil and bake 20 minutes. Remove foil, sprinkle with cheddar, and continue baking another 15 minutes. Serve immediately.
Notes
A Love Letter to Food Original Recipe.
Steak Chopped Salad
Somewhere early on in my learning the German language, I read the original Grimm fairy tale of Rapunzel. It’s pretty different from the Disney movie, FYI, from the lack of catchy musical numbers to the fact that the prince who comes to rescue Rapunzel from her tower ends up blinded when he attempts suicide by leaping out her window. (Hard to imagine that fitting in a catchy musical number anyway, now that I think about it.) But the especially bizarre thing that always stood out to me about the original German version of Rapunzel is that almost the entire first half of the story, which happens before Rapunzel’s birth, has to do with her pregnant mother’s insane lust for the lettuce growing in her neighbor’s garden. The mother’s desire for a salad made of the beautiful green lettuce she sees growing in this garden is so strong that she sends her husband to steal some. The husband, dutiful man that he is, does so, only to find his wife’s cravings intensified threefold after she finally tastes the forbidden lettuce. Dang those pregnancy cravings!
When he eventually gets caught by the neighbor (who–didja guess? happens to be a witch), he promises to hand over the baby to her at birth, so long as his wife can continue to have a supply of the lettuce for her surreptitious salads. Cause, you know, baby…lettuce…it’s all good.
You’ll have to read the original Grimm fairy tale if you want to know how things pan out for Rapunzel and kooky family, but whenever I recall the story, I always think, DANG, that must have been one awesome salad to make her parents hand over their firstborn for it. (That or they weren’t too thrilled about having a baby in the first place?) Every time I have a great salad, I kind of chuckle to myself, like, “Could this be the one someone would relinquish their children for?” Just so you know, I have yet to find the salad I’d be willing to trade my kids in for…
BUT…while we’re on the subject, let’s talk about this uh-may-zing Steak Chopped Salad. Thankfully, you don’t need to make a deal with your neighborhood mistress of the dark arts for a taste. Nor do you need to go hopping fences to steal magical lettuce. All you need are some pantry staples, a good piece of sirloin, and some garden-fresh red cabbage and romaine. The combination of roasted red peppers, creamy feta, marinated steak, and crunchy lettuce with a zingy Mediterranean-style dressing is sublime enough to make you think magic was involved. I couldn’t stop thinking about it after we had it a few night ago.
So I can only assume this is the salad Rapunzel’s mother made, because IF there were a salad that could make me go to crazy lengths to eat it, well, this is the one.
Steak Chopped Salad
A fresh, whole foods chopped salad you'll want to make again and again!
Servings: 4 as a main course
Ingredients
For the steak:
- 1 lb. sirloin steak
- 2 cloves garlic, minced
- 3 Tbsp. lemon juice
- 1/3 c. olive oil
- 1/2 tsp. black pepper
For the salad:
- 2 c. red cabbage, chopped into strips
- 6 c. romaine lettuce, chopped into strips
- 3/4 c. jarred roasted red peppers, diced
- 3/4 c. crumbled feta cheese
- 1 15-oz. can cannelini beans, rinsed and drained
For the dressing:
- 1/3 c. olive oil
- 3 Tbsp. lemon juice
- 3 Tbsp. red wine vinegar
- 1 1/2 tsp. Dijon mustard
- 1 clove garlic, minced
- 1/4 tsp. dried basil
- 1/4 tsp. dried oregano
- generous pinch salt and pepper
Instructions
Make the steak:
- Combine garlic, lemon juice, olive oil, and pepper in a gallon freezer bag. Add steak to the bag and let marinate in the refrigerator 30 minutes-2 hours.
- Bring steak to room temperature by removing from refrigerator 15-30 minutes prior to cooking. Remove from marinade and pat dry. Set an oven rack 4-5 inches from broiler heating element and preheat broiler to high.
- Heat a small skillet over high heat. Add steak and sear 2-3 minutes per side, using tongs to flip in between. Place skillet in oven under broiler and broil on each side 2-3 minutes, again using tongs to flip.
- Carefully tent aluminum foil over skillet and let steak rest while you prepare the rest of the salad.
Make the salad:
- In a large bowl, toss chopped red cabbage, chopped romaine, red peppers, feta, and cannellini beans.
Make the dressing:
- In a 1-cup measuring cup, combine all ingredients. Using an immersion blender, mix until emulsified.
Put it all together:
- Slice steak into cubes, cutting against the grain, and add to salad. Serve with dressing on the side.
Notes
Loosely inspired by Real Simple.
Oranges with Vanilla Syrup
January in Phoenix brings many things: the Phoenix Open, the famous Barrett Jackson car auction, citrus fruits up the wazoo, and of course, snowbirds…
But let’s get back to the citrus (because it’s not even February and I’ve already had enough of snowbirds).
As I always say, whenever this time of year comes around, Arizonans will do almost anything to offload their overabundant citrus fruits. Neighbors don’t want them, schools have had enough of them, and the food banks refuse them, because even the poor and needy will balk at lemons, oranges, and grapefruit breakfast, lunch, and dinner after awhile. We get to the point where we start looking around for a Citrus Drop-off Safe Haven, like they do for babies.
So yesterday when the guy who takes care of our lawn all too eagerly handed me a shopping bag brimming with oranges, I knew I’d have to form a plan. Thankfully, the stars aligned and a way to use up my newly acquired citrus gift presented itself almost immediately: our church’s annual picnic. With my “G” last name, the church bulletin assigned me and the other A-L’s to bring a side dish to go along with the hot dog lunch being served at the picnic. I *could* have been a lame-o and simply dropped off the Little Orphan Oranges on the buffet table in the hopes that the good people of the church would find them all their forever families, but I decided to be a bit more responsible and make them into an actual side dish.
This fresh and different stacked orange salad is the result. Sprinkled with almonds and coconut and drizzled with a sweet vanilla syrup, it’s a hybrid side dish/snack/dessert that disappeared fast from the sea of chips and same ol’ veggie trays at the church picnic. And since it came together quickly, easily, and attractively with minimal ingredients, I know I’ll make it again–especially when I have oranges to use up.
Oranges with Vanilla Syrup
A fresh and easy orange side dish for brunch or lunch.
Prep Time20 mins
Total Time20 mins
Servings: 6
Ingredients
- 7 medium oranges, peeled
- 1/2 c. white sugar
- 1/2 c. water
- 1 tsp. vanilla extract
- 1/4 c. slivered almonds
- 1/4 c. shredded unsweetened coconut
Instructions
- Slice peeled oranges into equal pieces and arrange on a platter.
- In a small saucepan, bring sugar, water, and vanilla extract to a boil over medium-low, stirring constantly. Simmer 5 minutes, then let cool.
- Sprinkle orange slices with almonds and coconut, then drizzle with the cooled syrup. (If you have extra syrup, save for another use--I'm sure it would taste great in coffee!)