I wanted to try something a bit different with the wild rice this time so I picked apart several pilaf recipes and came up with my own. This recipe can be easily adapted to cater vegetarians and meat eaters alike.

Ingredients:
1 tbsp coconut oil
1 cup wild rice
1/2 cup chopped onions
1/2 cup chopped celery
1-2 carrots
1/4 cup roughly chopped almonds
2 cups low sodium GF chicken broth
1 cup mushrooms (sliced)
1 cup white wine
1 gala chopped apple
salt & pepper to taste
1 lb ground turkey (*optional)

Directions:

Heat the coconut oil in a large stainless steel skillet on medium-high.

Add the chopped onions and let them cook for a few minutes, stirring occasionally.
(*if you choose to include ground turkey, add it now until it has browned, then continue with recipe)
Add the uncooked rice and vegetables, stirring frequently until the vegetables begin to soften slightly.
Season with salt and pepper.
Stir in the broth and wine, cover and simmer for 30-40 minutes (until rice is tender).
You shouldn’t need to stir it while it cooks, but you can take a quick peek once in a while to make sure it’s not sticking to the bottom.
Once rice is ready, mix in the chopped almonds and apples and serve!

When I learned that I’d be gluten-free for the rest of my life I mourned the loss of pasta which I had grown up eating almost daily with my Italian family. I truly believed that nothing could ever replace the delicious, glutenous substance that is now my poison. I tried rice pasta after rice pasta until I finally found one that I can confidently recommend. My Italian step-mother had bravely prepared dinner for me one night and when I took my first bite all the colour drained from my face and I was filled with fear. Thinking she might have made a mistake, I politely asked if she had remembered to make rice pasta for me and even went so far as to check the bag myself just to be sure. The flavour and al dente texture of this pasta had me fooled! Rizopia is the brand. A Canadian company based out of Toronto, Ontario.

My tips and tricks for cooking rice pasta:

1. Use a large pot with more water than usual as the water becomes very starchy which will make the pasta stick together if there isn’t enough water in the pot.

2. Don’t overcook! I always check my pasta well before the package’s recommendations and remove it when the texture still feels slightly undercooked. It will continue to cook slightly when you drain and rinse it so I find that if it’s the perfect texture when you drain it, it quickly becomes overcooked by the time you serve it.

3. Rinse well with cool water and serve immediately.

This is more of a non-recipe because it’s so easy. The amounts below are estimates, feel free to use them as a guideline.

Ingredients:

454g bag of brown rice pasta (we used spinach brown rice pasta tonight)
3 cloves of garlic
10-12 sun dried tomatoes packed in olive oil
2 tbsp extra virgin olive oil
2 large handfuls of arugula
1/2 cup red or white wine
16 raw prawns or shrimp (chicken would be good too)
salt and ground black pepper to taste

Directions:

Put a pot of water on to boil while you start making the sauce. Cook pasta until al dente.

Combine the sun dried tomatoes, garlic and 1 tbsp olive oil in a food processor or a blender and process until it forms a paste. In a large pan heat the remaining 1 tbsp olive oil over medium heat and saute the shrimp until they just start turning pink. Season lightly with salt and pepper. Add the tomato/garlic mixture and wine. Stir to combine and let simmer for about 2 minutes. Stir in the arugula. Add the drained and rinsed pasta to the pan and mix thoroughly so the sauce coats the pasta. Transfer to bowls and enjoy!

Serves 4 or provides yummy leftovers for lunch!

I found So Delicious Coconut Milk Yogurt while browsing through the Whole Foods in San Francisco. Unfortunately, it’s not yet available in Canada but it should be within the next couple of months, yippee! It’s always exciting to see more dairy-free/soy-free options available as it’s more common than you might think for these two allergies or sensitivities to come hand in hand. I loved the smooth, rich and creamy flavour of the yogurt and can’t wait to try it with my homemade granola. I’ll be stalking the Whole Foods in Vancouver each week until I see it appear on their refrigerator shelves.

Another great find was So Delicious Coconut Milk Ice Cream which IS available in Canada. I bought the cookie dough flavour which is gluten-free and dairy-free and it was absolutely delicious. Memories of severe stomach aches as a child made the experience of being able to safely eat something so rich and creamy without any ill effects quite memorable. While this particular flavour contains small amounts of soy many of the other flavours do not. (Ensure that you read the labels carefully if you have an adverse reaction to soy.)

You can find Turtle Mountain’s gluten-free and allergen identification table here.

My next challenge … making my OWN coconut milk yogurt and ice cream!

Ingredients:

1 14oz can Eden organic garbanzo beans (chickpeas), drained and rinsed
1/2 avocado
1/2 cup fresh spinach, chopped
1/4 cup tahini (sesame seed butter)
3 tbsp organic coconut milk
1 tbsp garlic
3 tbsp lemon juice
3 tbsp extra-virgin olive oil
1/8 tsp curry powder
1/4 tsp unrefined sea salt

Preparation:

In a food processor, combine all the ingredients and process until smooth and creamy. Serve with fresh veggies or Que Pasa corn chips.

According to wikipedia Creole jambalaya is traditionally a combination of meat, chicken, sausage, seafood and vegetables. Rice and stock are added to the recipe in equal amounts at the end of cooking and the mixture is brought to a boil and left to simmer until the rice is cooked. We cooked our rice separately and spooned the mixture on top but I love the idea of a one pot dish so we’ll try this method next time!

This dish can easily be made allergy-free by only including foods from your safe list. It’s not an exact science, just throw together what you’ve got on hand and enjoy the simplicity of cooking with very little measuring. Vary the spices according to taste. This combination pleased our palate.

Ingredients:

1/2 lb ground bison or beef
3-4 skinless, boneless chicken thighs
15-20 large prawns
8 gluten-free sausages
1 large handful green beans
1/2 can of corn
1 orange bell pepper, sliced
1 onion, chopped
3 cloves garlic, chopped
2 stalks of celery, sliced
7-8 medium mushrooms, sliced
28 oz can diced tomatoes
1 tsp thyme
1 tsp basil
2 tbsp paprika
pinch of unrefined sea salt and freshly ground black pepper
1/4 tsp cayenne

Directions:

In a large fry pan, heat a dash of olive oil over medium heat.
Fry the onions for 5-6 minutes, until soft and add the garlic, cooking for another minute or so.
Add the beef, sausage and chicken, until almost cooked through.
Add all the vegetables and spices cooking for an additional few minutes to combine the flavours.
Add the can of diced tomatoes, mix well, cover and simmer for 25-30min. (This is where you could add equal amounts of rice and gf stock or water if you choose, to make it a one pot dish.)

Serve in a bowl over rice.

Being sensitive to the effects that white sugar has on my blood sugar levels I decided to replace it with my unrefined sugar that is full of naturally occurring minerals. It added a wonderfully rich and satisfying flavour to the cookies. Coupled with the fact that I used organic, natural peanut butter with no added ingredients these cookies aren’t all that unhealthy anymore!

Ingredients:

1 cup organic peanut butter (look for a brand with peanuts being the only ingredient)
1 cup organic unrefined sugar (rapadura, panela, gur or jaggery are all common names of unrefined sugar that are currently sold at health food stores)
1 egg, beaten
1 tsp baking soda

Directions:

Preheat oven to 350.

Line a cookie sheet with parchment paper.
Combine all the ingredients together and mix well.

Using unrefined coconut butter to lightly oil your hands, roll the dough into small balls and place on the cookie sheet. I find that smaller cookies work best for this recipe. Press down slightly with a fork until they’re about 1/2 inch thick (they won’t spread or flatten very much, if at all)

Bake for 8-10 minutes.

When removed from the oven they will still be very soft to the touch. Leave to cool for 5 minutes and then transfer to a cooling rack.

These delicious cookies are very soft and chewy, yum!

Look for a brand that makes fruit preserves or jams without added sugar (or the addition of artificial sweeteners.) St.Dalfour’s and Crofter’s Organic both make fruit spreads that are sweetened with fruit juice.

What fruit preserves did you use for this recipe? I’d love to know your favourites!

Ingredients:

1 tbsp unrefined virgin coconut oil
1/2 cup fruit juice sweetened mango preserves or jam (preserves have more whole fruit than jam)
3 tbsp balsamic vinegar
1/4 tsp chopped fresh rosemary or 1 tsp dried rosemary
1 tsp GF sweet red chili sauce or 1/4 tsp crushed red pepper flakes
1 whole free range chicken, quartered or 4-6 legs with the thigh attached
Unrefined sea salt
Freshly ground black pepper

Directions:

Preheat oven to 400.

In a small sauce pan, heat the coconut oil over medium heat. Add the mango preserves, balsamic vinegar, chili sauce, rosemary and a pinch of unrefined sea salt; stir to combine.
Bring to a boil, reduce the heat to medium low and simmer, stirring occasionally, until slightly thickened, 3 to 5 minutes. Remove from the heat and let stand until the chicken is cooked. (You can make the glaze ahead of time and store it in the fridge. Before using, warm over low heat.)

Place chicken pieces in a baking dish and season lightly with unrefined sea salt and freshly ground black pepper. Cook, uncovered for 50 min. Pour the mango-balsamic sauce over the chicken and continue cooking for 10-15 min, basting every 5 min or so to create beautifully glazed chicken pieces. If additional sauce remains in the baking dish you can serve it drizzled over the chicken.

Served with green beans lightly sauteed in unrefined virgin coconut oil. Delicious.

Serves 4-6.

Before cooking, the seeds must be rinsed well to remove their bitter resin-like coating, which is called saponin. The presence of saponin is obvious by the production of soapy looking suds when the seeds are swished in water. Placing quinoa in a strainer and rinsing thoroughly with water easily washes the saponin from the seeds.

Quinoa’s super grain status comes from it’s nutritional value. Unlike other grains, quinoa is a complete protein because it contains all eight essential amino acids. It is an excellent source of calcium, potassium and zinc as well as iron, magnesium, and B vitamins. Quinoa is gluten-free and contains more calcium than milk!

Quinoa Stuffed Peppers

Ingredients:

6 red, orange or green bell peppers
1 lb ground bison
1 tbsp gluten-free worcestershire sauce
1 tbsp gluten-free tamari
1/2 tsp corn or tapioca starch
1/4 tsp garlic powder
2 tbsp World Food’s Sweet Tamarind Sauce or tomato puree
sprinkle of nutritional yeast (optional, we forgot to add it this time)

1/2 cup quinoa, cooked

Directions:

Preheat the oven to 350.

Brown the bison over medium heat. Drain if necessary.
Remove pan from the heat and add remaining ingredients.
Add cooked quinoa and stir until well combined.

Cut the tops off the bell peppers and stuff with the prepared mixture.
Place peppers in a baking dish and cook uncovered for 1 hour.
For the last 5 minutes you can turn your oven to broil to brown the tops, careful not to burn!

Serves 6 or provides leftovers for lunch!

4 skinless, boneless, free-range chicken breasts
½ cup chopped spinach
2 tbsp chopped fresh basil or 1 tbsp dried basil
1 large organic lemon
2 tbsp unrefined coconut oil
unrefined sea salt to taste
lemon pepper to taste
1/2 cup white wine
1/2 cup chicken broth

Directions:

Cut a pocket into each chicken breast, going almost all the way through.
Mix spinach and basil together in a bowl and set aside.
Thinly slice lemon and then cut the slices in half.
Fill each chicken breast pocket with ¼ of the spinach mixture and 2-3 lemon slice halves.
You can use toothpicks to hold the pockets closed, but we’ve had luck without them.
Lightly salt and sprinkle the chicken breasts with lemon pepper.

Heat coconut oil in a large skillet over medium heat.
Sauté the breasts until they are lightly browned on both sides, approx. 3 minutes each side.
Add wine, broth and a slice of lemon if you have any leftover and bring to a simmer.
When the chicken is cooked, remove and tent with foil.
Turn the heat up to medium high and reduce the sauce until it’s thick enough to drizzle on the chicken.

Serve with a side of lightly sautéed green beans and salad topped with avocado and apple slices.

The bioavailability of iron in kale and other brassica family vegetables is improved by consuming vitamin C with them. A dash of freshly squeezed lemon juice over lightly steamed kale is an easy way to ensure maximum absorption.

Dairy free and concerned about your calcium intake? Don’t fret. Dark green leafy vegetables are high in calcium and iron. The bioavailability of calcium is actually higher in kale and other dark green leafy vegetables (like broccoli) than in milk. The trick is to eat a large variety of calcium containing plant foods to ensure that you are getting enough.

Kale is available throughout the year, although it is more widely available, and at its peak, from the middle of winter through the beginning of spring. It’s a great time of year to introduce kale into your diet!

Kale just happens to be my favourite vegetable I love it steamed or lightly sautéed with olive oil, garlic and a splash of freshly squeezed lemon juice. You can also replace spinach with kale in your favourite recipes to kick it up a notch.

Go on, try it, you’ll love it!

Ingredients:

1 lb red snapper, cut into 1-2 inch cubes
1 tbsp olive oil
1 yellow or red onion, diced
1 clove garlic, diced
1 red, yellow or orange bell pepper
1 green bell pepper
1 bunch kale, tough stems removed, roughly chopped
1 bunch spinach, chopped
1 carrot, peeled into strips
1 pint cherry tomatoes
2 tbsp Amano or San-J wheat free tamari
1 tsp apple cider vinegar
splash of white wine (optional)
1 tsp dried basil or to taste
pinch of unrefined sea salt

Directions:

Heat olive oil in a large fry pan over medium heat.
Cook onion and garlic until golden and soft.
Add bell peppers and cook for 2-3 min.
Add kale and spinach, cover with a lid and stir occasionally until it begins to soften.
Add carrot peels, cherry tomatoes, wheat-free tamari, wine, basil and pinch of unrefined sea salt.
Stir together and cook for 5 min.
Add snapper to the pan and gently stir into the veggies and sauce, cooking for roughly 8min.

Serve over rice or quinoa.

Serves 4-6.