Friendly Gluten Free Foods

Adventures of a recipe tinkerer and food explorer


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eMeals.com Creates a Vegan Plan!

I have been using a meal planner for over a year that is saved me time at the grocery store, time in the kitchen and I no longer agonize over what to make. It helps that the app is amazing.

eMeals is a subscription-based service that provides you seven recipe per week based on a two person or family meal plan for just $5/month if you get the year plan. The recipes are easy to create, usually contain just a few ingredients which translates to spending very little time in the grocery store. The recipes are varied for anyone’s tastes preferences, which allows me to try recipes I probably wouldn’t have picked if I was searching the internet for a random recipe (see french onion soup below).

They have many categories from heart healthy to gluten free to diabetic to Paula Deen comfort foods. I was using the vegetarian category in September, when I changed my diet to be mostly vegan. I would substitute the dairy for dairy-free alternatives and the gluten for gluten free alternatives.

Then they came out with a vegan category, which has been excellent. I mentioned that their app is amazing, they have a ‘cook mode’ where it steps you through the recipe in a wide screen format which is perfect for my iPad. (Rice, bean and corn recipe here)

The eMeals app is well designed and easy to use (see photos below). The tabs at along the bottom of the app allow you to go into cook mode, add it to your shopping cart (which makes it quick and easy to get items at the grocery store), and the ability to share and add it to your list of favorites. Photo to the right of the recipe below (added spinach and avocado). (eMeals app, Week Nov 22-28, 2017, Vegan plan)

Another meal created from an eMeals recipe. I never would have gravitated to make french onion soup on my own. Used gluten free bread and vegan cheese. (eMeals app, week Oct 4-10, 2017, Vegetarian plan)


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Blueberry Carrot Protein Smoothie

I impressed myself with the taste of this ‘thrown together’ smoothie. Used up left over carrots to account for the veggies to balance out the fruit, veggie, protein, omega3 protein smoothie. I like blueberries and this is the first time I’ve made a smoothie made mostly with blueberries. I’m quite pleased with how it turned out.

I put my carrots in a sealed plastic bag with a paper towel to keep them from going rubbery on me. I have not tried rubbery carrots in this smoothie, but I bet it would be a good use for them instead of putting them in the compost.

Ingredients:

1 cup Coconut Milk, Unsweetened, Vanilla (or milk of choice)
1 scoop Vega Vanilla Sport Protein Powder
1 tablespoon flaxseed (optional)
2 medium carrots, pealed and cleaned
2 cups Blueberries, Whole, Frozen
1 Banana, ripe, Frozen
1 cup Water (additional water to desired smoothness)

 

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Calories = 590

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Tolerant Black Bean Rotini (pasta)

Ever wonder how to reduce the starch in pasta? How about noodles made entirely from black beans or lentils? I couldn’t wait to try this high protein substitution for pasta and it exceeded my expectations.

Product: Tolerant Black Bean Rotini
What I paid: $??
Buy again: Yes
Recommend to friends: Yes

  • High in protein – 22g per serving
  • High in fiber – 15g per serving
  • High in iron and a low glycemic index
  • One ingredient! Black beans!
  • Held it’s shape
  • A good flavor, if you like black beans =)
  • Gluten free
  • Cooks in the same amount of time as regular pasta
  • You will feel good about eating it!


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Chocolate chip peanut butter oat zucchini brownies (gluten free, dairy free)

Chocolate chip PB Oat Zucchini browniesOh my gosh, these are delicious. As you can see, I ate two before realizing I should photograph them.

What to do with one cup of frozen shredded zucchini? Not enough for zucchini bread or zucchini muffins.

I found this flour less zucchini brownie recipe and was about to put 1 cup of peanut butter into the mix when I decide that was just WAY too much peanut butter. Not for the flavor but because of how much fat and calories are in peanut butter. So I modified the recipe to include oats and an egg and less peanut butter. Next time I will reduce the sweetener or use baking Truvia.

The peanut butter flavor is mild and it’s so moist and fluffy (because of the egg addition). The oats and zucchini give it a healthy, “good for you” texture. I used a combination of pancake syrup and honey for the sweetener.

Chocolate chip peanut butter oat zucchini brownies (gluten free, dairy free)

Serves 9

Chocolate chip PB Oat Zucchini browniesIngredients
1 1/2 Cup Quick 1-minute Oats, Dry
1/3 cup Cocoa – Dry powder, unsweetened
1.5 Tsp Cinnamon
1/4-1/2 tsp Nutmeg, ground (depending on your preference)
1 tsp Baking soda
1/2 cup Natural Peanut Butter or other nut butter
1 cup Zucchini, includes skin, shredded
1/3 cup Applesauce Unsweetened
1 large Egg – Whole, raw
1/4 – 1/3 cup honey or maple syrup (pancake syrup) or sweetener of choice (add a little water if needed if using Truvia or a dry sweetener)
1 tsp Vanilla extract
3/4 cup Organic Chocolate Chips – Semi-sweet

Directions

  1. Spray bottom and sides of 8 x 8 glass baking dish with oil
  2. Preheat oven to 350 degrees.
  3. Peel and grate the zucchini.
  4. Mix dry ingredients in a large mixing bowl.
  5. Add remaining ingredients except chocolate chips and stir until well combined.
  6. Add chocolate chips and combine.
  7. Pour into an 8 x 8 baking dish. Spread evenly.
  8. Bake for 30 – 35 minutes or until toothpick comes out clean.
  9. Cool and enjoy!

 

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Egg salad, Cucumber Quinoa Bowl

Craving a cucumber sandwich on this warm spring day and a mental scan of the fridge came up with this twist. Quinoa is a good replacement for the texture and filling qualities of bread.

Lots of crunch, fresh cool cucumber and carrots contrast the warm egg and mayo salad on top.

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Scramble 2 eggs, cool a few minutes, then mix with 1 tbsp (15g) Mayo With Olive Oil. Place over cold bed of:

  • Carrots – Raw, 1 large, diced
  • Cucumber – Peeled, raw, 0.5 medium, diced
  • Generic Cooked – Quinoa, 1/4 cup-dry, prepared, cooled

377 calories
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Go Veggie! Cream Cheese Alternative vs. Tofutti Better than Cream Cheese

I was looking at cream cheeses in the grocery store and a fellow non-dairy eater said her preference is the Tofutti Better than Cream Cheese over Daiya Cream Cheese. I decided to do a side by side of Go Veggie! and Tofutti based on the fact that Go Veggie! makes a better cheese shred than Daiya.

[Update 10/21/15: Having now tried Daiya cream cheese, I can agree with that person’s assessment. It had a horrible taste and I ended up wiping it off my bagel, even after trying it twice just to be sure. Both Tofutti and Go Veggie! are much better than Daiya and in the future, I will refer to this post to remember to not buy it again! haha. ]

Let me preface this by saying I do not typically eat tofu and the only time tofu has tasted good to me has been in a tofu pumpkin pie where the tofu was hidden amoung other strong-flavored ingredients.

Tofutti Vs Go Veggie Cream Cheese

The Go Veggie was a little watery from being opened in the fridge a few days and the hot bagel made it melty even more. The first time it was freshly opened and spread on the bagel it resembled the tofutti spread thickness.

In a side by side comparison:

GoVeggieCreamCheeseProduct: Go Veggie! Cream Cheese Alternative
Buy again: Yes
Recommend to friends: Yes

  • The Go Veggie! Cream Cheese has flavor
  • Not as much ‘bite’ as real cream cheese, but more than the Tofutti cream cheese
  • Spreads nicely
  • Has a little bit of watery layer after a few days opened in the fridge but that would happen with real cream cheese too
  • Good consistency, similar to real cream cheese
  • Diary free
  • Gluten Free

Tofutti Cream Cheese

I found the Tofutti to be the right consistency of cream cheese, but was  bland in flavor and lacked the “bite” in typical cream cheeses.

On the Udi’s Gluten Free bagel, the two non-dairy cream cheeses were hard to differentiate. So if you are just looking for a product that is the consistency of real cream cheese, then either would be a viable option.


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Butternut Squash & Kale Protein Smoothie

Butternut and Kale are vitamin rich vegetables so this smoothie packs a punch! This smoothie has an amazing amount of potassium, vitamin A, Vitamin C, high in fiber and about half of your daily iron. Would be a great treat if you are coming down with a cold or had a difficult workout and need to renew.

How to cook butternut squash

Cooking the butternut squash first and then either freezing it for later or adding it to the smoothie after it’s cool is an option over eating it raw.

  • Cook it in your oven on a baking tray at 400 degrees for about 45 minutes. You don’t have to chop it before you cook it, just put it in the oven whole.
  • After it’s cooked and cools, cut it in half and remove the skin and seeds. A majority of the skin will fall with little effort.
  • Freeze in 2.5 cup portions so you can make this smoothie in a jiffy later on.

Butternut Squash & Kale Smoothie Recipe

Makes 5 cups of smoothie mix. Save the leftovers by freezing it and then using it in pancakes instead of milk.
Butternut Squash and Kale Protein Smoothie

Ingredients:

  • 1/4 Cup Walnuts
  • 1 cup Milk – So Delicious, Coconut Milk, Unsweetened
  • 1/8 tsp Nutmeg, ground
  • 1 tsp Cinnamon, ground
  • 4 g (1 Tsp) Pure Vanilla Extract
  • 1/8 Cup Craisins or Raisins
  • 2 scoop (21.5g) 365 Whole Foods – Whey Protein Powder-Natural Vanilla Flavor (optional)
  • 2.5 cup Butternut Squash, mashed
  • 3.5 cup Kale – Raw, leaves torn
  • 1 medium Banana, frozen

Directions:

Place all ingredients except banana and kale into blender. Blend, add remaining ingredients until smooth.

Nutritional Content (for 5 cups of smoothie mix):

Calories 869 kcal
Total Fat 28g

Saturated Fat 6g
PolyUnsaturated Fat 15g
Monounsaturated Fat 3g
Trans Fat 0g
Cholesterol 40mg
Sodium 213mg
Potassium 3781mg
Total Carbs 118g
Dietary Fiber 21g
Sugars 39g
Protein 50g
Vitamin A 1475%
Vitamin C 502%
Calcium 78%
Iron 47%