Living Without’s High-Protein, Gluten-Free Flour Blend

Living Without’s High-Protein, Gluten-Free Flour Blend
Makes 4¼ Cups

1¼ cups bean flour, chickpea flour or soy flour(makes me sick, I omit.)
1 cup arrowroot starch, cornstarch or potato starch
1 cup tapioca starch/flour
1 cup white or brown rice flour

Blend all ingredients together. Store in the refrigerator until used.

Living Without magazine, delivered electronically Nov. 6, 2008

Red Chard, Potato and White Bean Ragout

This comforting stew makes a hearty meal when served with a salad and crusty bread. I prefer cornbread.

1 cup dried white beans, soaked for 6 hours or overnight in 1 quart water

A bouquet garni made with 1 bay leaf, a couple of sprigs of fresh thyme, and a Parmesan rind, tied together with kitchen string

Salt/Spike

1 generous bunch red chard (3/4 to 1 pound)

2 tablespoons olive oil

1 medium onion, chopped

2 to 4 garlic cloves (to taste), sliced

1 pound Yukon gold potatoes, scrubbed and cut into 1/2-inch dice

1 teaspoon fresh thyme leaves

Freshly ground pepper

1 to 2 tablespoons chopped fresh parsley (optional)

Freshly grated Parmesan cheese for serving

1. Drain the beans and combine with 1 quart of fresh water in a casserole or Dutch oven. Bring to a simmer. Skim off any foam, then add the bouquet garni. Reduce the heat, cover and simmer 1 hour. Add 1 teaspoon salt or Spike.

2. Meanwhile, stem and clean the red chard leaves in 2 changes of water. Rinse the stems and dice. Set aside. Cut the leaves in ribbons, or coarsely chop, and set aside.

3. Heat the olive oil in a heavy nonstick skillet over medium heat and add the onion and chard stems. Cook, stirring often, until tender, about 5 minutes. Add the garlic and continue to cook, stirring, until the garlic is fragrant, about 1 minute. Add the potatoes and stir together, then transfer to the pot with the beans. Bring back to a simmer, cover and simmer 30 minutes, or until the potatoes and beans are tender. Salt to taste(probably doesn’t need this).

4. Add the chard and thyme leaves to the pot, cover and simmer for 15 minutes. The chard should be very tender. Stir in freshly ground pepper to taste and the parsley. Taste, adjust seasonings and serve, passing the Parmesan to sprinkle on the top.

Yield: Serves 4 to 6

Advance preparation: The dish will keep for 3 or 4 days in the refrigerator. If you are making it ahead, make it through Step 3 and proceed with Step 4 shortly before serving, so that the color of the chard doesn’t fade too much.

The New York Times
October 10, 2008
By MARTHA ROSE SHULMAN

http://www.nytimes.com/2008/10/10/health/nutrition/10recipehealth.html?_r=1&oref=slogin&ref=health&pagewanted=print

Mixed Vegetables using Indian spices

Mixed Vegetables (serves 4)
3 tbsp olive oil
1 tsp grated ginger
¼ tsp cayenne pepper
½ tsp cinnamon powder
1 tsp cumin powder
½ tsp turmeric
1 eggplant chopped into one inch pieces-cauliflower?
1 red pepper cut into one inch pieces-yellow squash
1 yellow pepper cut into one inch pieces-carrot slices. Cut in a style that pleases you.
1 zucchini cut into one inch pieces
1 broccoli crown cut into florets
1 ½ tsp salt-less salt or use Spike
2 tbsp coriander powder

Preparation:
Heat the oil in a wok or large skillet. Add the ginger, cayenne, cinnamon, cumin and turmeric. Sauté for 30 seconds and add all the vegetables and salt. Stir fry on high heat for 5-6 minutes. Then add ¼ cup of water and place a tight-fitting lid and turn the heat down to medium. Allow it to steam for about 4 -5 minutes. Now add the coriander and mix well and sauté for another 2 minutes. Serve warm.

Adapted from http://themistressofspice.com/index.html

False Mahshi: Layered Swiss Chard, Beets, Rice and Beef

Sweet, Sour, Tasty: An Old Iraq New Year(September 24,
2008)
Time:1 hour, plus 1 hour for soaking rice
1 1/2 cups long-grain jasmine rice
2 pounds rib-eye steak, cut in 1-inch cubes
Salt(very little or use Spike) and coarsely ground black pepper
6 tablespoons vegetable oil
2 large onions, peeled and diced
2 large beets (about 1 pound), peeled, 1 cut into 1/2-inch dice and 1 grated
1 pound Swiss chard, leaves left whole and stems cut into 2-inch pieces
8 teaspoons sugar, or as needed
4 tablespoons fresh spearmint leaves
1 teaspoon dried mint
4 cloves garlic, peeled and finely diced
Juice of 3 lemons (about 1/2 cup), or as needed. I use vinegar instead.
1.Place rice in a mixing bowl and cover with water. Stir, drain off cloudy water, and repeat
until water runs clear. Cover rice with fresh water and let soak for about 1 hour.
2.Season beef with salt and pepper to taste. Place Dutch oven over medium heat and add 1
tablespoon of oil. When oil is shimmering, add beef and sauté until well-browned on all
sides, about 5 minutes. Remove beef and set aside. Return pan to low heat and add 2 more
tablespoons of oil. Add onions and sauté until transparent, about 5 minutes. Add diced
beets and sauté for another 5 minutes. Add two-thirds of the Swiss chard stems and
continue cooking until onions are golden, about 5 more minutes. Stir in beef, cover, and
remove from heat.
3.Drain rice and return to a bowl. Sprinkle with salt to taste, 5 teaspoons of sugar, 1/2
teaspoon black pepper, 1 tablespoon fresh mint and dried mint. Stir to blend, and add
garlic, grated beet, remaining oil and juice of 1 lemon. Spread one-third of Swiss chard
leaves in Dutch oven, on top of beef mixture. Spoon half of rice mixture on top, and cover
with another third of chard leaves. Spread with remaining rice, and top with remaining
Swiss chard leaves and stems.
4.In a small bowl, mix 1 1/2 cups water with remaining 3 teaspoons sugar and juice of
another lemon. Taste and, if necessary, add more sugar or lemon juice so mixture is both
sweet and sour. Pour over Swiss chard and bring to a boil. Cook partially covered until chard
begins to wilt, 3 to 5 minutes. Add 1/2 cup water if pan is very wide and there is little liquid
on bottom. Poke handle of a wooden spoon into mixture in three places, making holes to let
steam rise through chard. Cover, reduce heat to very low, and cook until rice is tender,
about 30 minutes. Remove from heat and let rest for 15 minutes. Just before serving,
sprinkle with remaining lemon juice and remaining fresh mint.
Yield: 6 to 8 servings.
http://www.nytimes.com/2008/09/24/dining/24rosh.html?ref=dining
Published: September 23, 2008
Adapted from Esperanza Basson

Anne Quatrano’s Fish Soup

Ingredients:

FOR FISH SOUP:

1 tablespoon olive oil
1 onion, (preferably Vidalia) diced
1 bulb fennel, diced
4 garlic cloves, sliced thinly
2 fresh bay leaves
10 springs fresh thyme, plus more for garnish
4 1-inch strips orange zest
Pinch red pepper flakes-less the better
4 cups chicken stock
6 4-ounce fillets of Virginia Black Bass or suitable fish fillet, catfish??
4 fingerling potatoes, cooked and sliced
6 toasted croutons or mini garlic toasts to garnish (optional)-I prefer cornbread.
Aioli (optional, recipe follows)
Salt and pepper to taste

FOR AIOLI:

4 cloves garlic
1 egg
3 egg yolks
1 tablespoon lemon juice
1/2 cup olive oil

Instructions:

Using a large heavy bottomed sauce pan, mildly sauté onions and fennel in olive oil on medium heat until translucent.
Add garlic and allow to cook slowly, but not brown. Add bay leaves, thyme, orange zest and red pepper flakes, stirring gently. Add chicken stock. Season with salt and pepper. Allow to simmer for 10 minutes. Set aside.
When ready to serve bring mixture to slow simmer and add fillet of fish, cooked potatoes. Cook until the fish reaches desired doneness, about 4-5 minutes.
Divide into soup into 6 bowls, anchoring each bowl with a fillet. Serve with bread and aioli.

FOR AIOLI:
Combine garlic, egg, yolks and lemon juice in a food processor. Slowly drizzle in olive oil until desired consistency. Season with salt and black pepper. Refrigerate.

Total time: 30 minutes Serves: 6

Notes:

Use chicken stock instead of fish stock. “First, people have it,” said Quatrano. “Second, it gives the broth a richness. And instead of making your house smell like fish, you’ve got an aromatic broth going.”

Add potatoes after they’ve been cooked. “Cooking them in the broth will make it cloudy. I’d prefer fingerlings, cooked in their skins, then cut into rounds, maybe a half-inch thick.”

To save even more time, make the bulk of the recipe the night before. “Then, warm the broth with the potatoes and vegetables, poach your fish and you’re ready.”

The orange zest gives the dish a bit of Mediterranean tang, but lemon zest would work as well.

Nutrition:

Per serving, fish soup: 253 calories (percent of calories from fat, 25), 31 grams protein, 17 grams carbohydrates, 3 grams fiber, 7 grams fat (1 gram saturated), 77 milligrams cholesterol, 470 milligrams sodium.

Per 1-tablespoon serving of aioli: 107 calories (percent of calories from fat, 93), 1 gram protein, 1 gram carbohydrates, trace fiber, 11 grams fat (2 grams saturated), 71 milligrams cholesterol, 8 milligrams sodium.

http://projects.eveningedge.com/recipes/anne-quatranos-fish-soup

Zuccini Pasta

If you miss pasta, because you don’t eat wheat or you’re on a low-carbohydrate diet, this dish makes a nice stand-in for fettuccine. Be careful not to overcook — it will be al dente with a few minutes of cooking, after which it will quickly fall apart. When made just right, it’s silky and wonderful. You can serve as is, or toss it with a fresh tomato sauce. Use a vegetable peeler or mandolin to make the thin zucchini strips.

2 pounds zucchini (or a combination of yellow and green zucchini)

2 tablespoons extra virgin olive oil

Kosher salt and freshly ground pepper

3/4 cup fresh tomato sauce (optional) use another sause, pesto??

1/4 cup freshly grated Parmesan, for serving (more to taste)

1. Using a vegetable peeler, cut the zucchini into lengthwise ribbons. Peel off several from one side, then turn the zucchini and peel off more. Continue to turn and peel away ribbons until you get to the seeds at the core of the zucchini. Discard the core. You can also do this on a mandolin, adjusted to a very thin slice.

2. Cook the zucchini strips in two batches. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. When it is hot, add the zucchini ribbons and 1/2 teaspoon kosher salt. Cook, tossing and stirring the zucchini, for two to three minutes, until softened and beginning to turn translucent. Adjust salt and add freshly ground pepper to taste, and transfer to a serving dish. Repeat with the remaining olive oil and zucchini. Serve, topping with tomato sauce(pesto?) and freshly grated Parmesan if desired.

Yield: Serves four

Advance preparation: This dish is best served right away. But you can enjoy leftovers, which I like to eat cold, doused with lemon juice and a drop of olive oil.

http://www.nytimes.com/2008/08/23/health/22recipehealth.html?em

By MARTHA ROSE SHULMAN

Chattanooga Mystery Wilted Mustard Greens

Ingredients:

6 slices turkey bacon, cut into 1/2-inch strips

1 1/2 pounds mustard greens, preferably young and tender, stems removed and torn into bite-size pieces

1/2 red onion, very thinly sliced

Coarse salt and freshly ground black pepper

Hands on time: 10 minutes Total time: 20 minutes Serves: 4-6

Instructions:

Place the bacon in a large heavy-duty skillet over medium heat. Cook until crisp, 8 to 10 minutes.

Fill a sink with cold water. Add the greens and swish them around in the water, letting the dirt fall to the bottom. Using your hands, scoop the greens from the water, leaving the dirt at the bottom of the sink. Drain, clean and refill the sink. Repeat the process until the greens are clean and free of dirt. Dry the greens in a salad spinner in batches, if necessary, not crammed in. The tender leaves shouldn’t be crushed or broken.

Place the prepared greens in a large heatproof bowl. Top with onions. When bacon is crisp, pour bacon and grease over mustard greens and onions. Toss to combine and wilt the greens. Taste and adjust for seasoning with salt(easy on the salt) and pepper. Serve immediately.

Nutrition:

Per serving (based on 4): 107 calories (percent of calories from fat, 39), 8 grams protein, 10 grams carbohydrates, 4 grams fiber, 5 grams fat (2 grams saturated), 8 milligrams cholesterol, 195 milligrams sodium.

projects.eveningedge.com/recipes/chattanooga-mystery-wilted-mustard-greens/

Blue Grass Chicken

Philip Haluska of Atlanta, who submitted this recipe, suggested another variation: “Use Dijon mustard, add a teaspoon of horseradish to the mayo and roll in regular bread crumbs instead of seasoned. This tastes great and is about as simple and easy as it gets.”

Hands on time:   Total time: 30 minutes  Serves: 4
Ingredients:

4 boneless, skinless chicken breasts
4 tablespoons Hellmann’s mayonnaise (See suggestion above)
2 tablespoons brown spicy mustard
1 cup seasoned(optional) cornbread or crushed salt free potato chip or corn chip crumbs

Instructions:
Preheat oven to 350 degrees. Flatten chicken breasts slightly with a mallet or the lower part of the palm of your hand. Mix mayonnaise and mustard together and dip chicken breasts in mixture. Roll chicken breasts in bread crumbs and bake uncovered for 20 to 25 minutes.

Nutrition:
Per serving: 374 calories (percent of calories from fat, 40), 45 grams protein, 7 grams carbohydrates, no fiber, 17 grams fat, 131 milligrams cholesterol, 341 milligrams sodium.

Philip Haluska of Atlanta, http://projects.eveningedge.com/recipes/blue-grass-chicken/

Baked Halibut With Artichoke Bottoms

Hands on time: Total time: 30 minutes Serves: 6
Ingredients:

2 pounds halibut fillets
Add 1/2 cup stock/artichoke juice or less for moistness
1 (14-ounce) can artichoke bottoms, drained and sliced in half if thick
3/4 cup freshly grated Parmesan(goat or sheep) cheese

Instructions:
Preheat oven to 375 degrees.
Place fish in a baking pan and sprinkle with Spike or other seasonings plus some pepper. Add stock or some of artichoke juice for moisture. Top with artichokes, cut side down. Sprinkle with Parmesan cheese. Bake for 15 to 20 minutes, or until fish is cooked through. If the cheese hasn’t turned golden, run under the broiler for 30 to 60 seconds, until the topping is golden brown.
Nutrition:
Per serving: 271 calories (percent of calories from fat, 36), 37 grams protein, 4 grams carbohydrates, 2 grams fiber, 10 grams fat, 65 milligrams cholesterol, 538 milligrams sodium.

http://projects.eveningedge.com/recipes/baked-halibut-artichoke-bottoms/

Southern Style Greens

This makes a perfect accompaniment to grilled or smoked pork.  The
spices and honey make it more than just boiled greens.

2 lb Kale,Or Collard Greens
1    Onion,Chopped, more onion if desired
1/2 c  Cider Vinegar
1 T  Honey
1/2 t  Garlic Powder
1/2 t  Black Pepper,Freshly Ground
1 t  Tabasco

Combine all ingredients in a large pot with 4 cups water. Bring to
a boil, cover and reduce heat and simmer for 1 1/2 hours.

Yield: 6 Servings

Per Serving:
107 Calories
6 g Protein
1 g Total Fat
0 g Saturated Fat
1 g Polyunsaturated Fat
0 g Monounsaturated Fat
23 g Carbohydrates
3.8 g Fiber
73 mg Sodium
795 mg Potassium
0 mg Cholesterol
Dick Logue Low Sodium cooking newsletter
http://www.lowsodiumcooking.com/free/Recipes071108.doc