Gotta Read The Labels

Since researching the effects of soy on endometriosis, I have made a commitment to go soy free. I must admit that of all of the dietary transitions I've made, this one is the one that is proving the hardest.

It seems that the food producers - in their never-ending quest to label things 'high protein" - are adding soy protein or lecithin to darn near everything. Even things that aren't remotely related to a soy product - like almond milk! The hubber went to the grocery store and bought me a bunch of gluten free, dairy free and he thought - soy free - products. Several of the products contained some form of soy. Not good. I have started keeping a list of the brands to avoid and why and we will have to refer to it and really carefully read labels. I do but the hubber is learning. He is wonderfully supportive so I appreciate his efforts in this journey.

For someone like me whose body goes into overdrive with estrogen, having an estrogen accelerator like soy is not a good thing.

This is definitely a learning experience.

Loving This Way of Life

Good morning friends,

It is a cool morning here but sunny and crisp. Not much going on but resting for me and a little housework for David.

I have made a realization: While the thought of going gluten, sugar, soy, and dairy free was overwhelming the reality is that it has been fun and a wonderful wakeup call to my tastebuds to what they have been missing! I love looking for new flavors that we haven't tried and knowing that I am feeling my body well for optimum health. While I am not losing now due to surgical swelling, the scale will catch up soon and reward my efforts as well. While I am a bit embarrassed that it has taken me sooooo long to reach this point, I am glad that I am here and finally have realized that there is no meal that tastes good enough for me to risk my health over.

So fruits, veggies, healthy (gluten-free) whole grains, fish, a little chicken and the occasional piece of red meat fixed in a healthy manner will be my lifestyle from here on out. I look forward to snowshoeing, hiking, walking and dancing once I heal from surgery and have been released to exercise. Thank you to those of you who have patiently answered my questions about making these changes.

Gluten Free Chicken Marsala and Dairy Free Pasta Alfredo

First thing first. “Alfredo” is probably not the right word for this sauce, at least not in a technical sense because it lacks one of the most important components of a true Alfredo sauce…Parmesan cheese (shhh…it also lacks the butter and heavy cream, but I won’t tell if you won’t tell).

This is a relatively quick and easy meal to prepare, assuming you have some cashew cream cheese already made up (or you can easily use Tofutti cream cheese if soy is not on your “no” list). The first time I made the dairy-free Alfredo pasta (above photo), I kept it plain and simple. I have since been adding various steamed or roasted veggies, grilled chicken and have even tossed in some smoked salmon. My once again super picky 3 year old will eat the smoked salmon but throw the chicken on the floor for our dogs, go figure.

Dairy-Free Alfredo Sauce (adapted from this highly rated recipe I found on AllRecipes.com)

1/2 cup Earth Balance Butter Spread (Ghee might also be a good choice for those who are on a casein-free diet)

8-oz. Cashew Cream Cheese (see below)

Vegan Cashew Cream Cheese in the Vitamix

1 1/2 cups Raw Cashews, soaked overnight

1/2 – 3/4 cup Water (I used 3/4 cup of water, but I will try using 1/2 cup next time so I can compare the two)

3 Tbs. Hummus Hummus
Originally by Saad Fayed, Tweaked by Clara

Ingredients:
1 16 oz can of chickpeas or garbanzo beans
1/4 cup liquid from can of chickpeas
4 tablespoons lemon juice
2 tablespoons tahini
1 cloves garlic, crushed
1/2 teaspoon salt
2 tablespoons olive oil + extra
Paprika
Optional: Cumin, Coriander, Chili Powder

Directions:
Drain chickpeas, reserving some of the liquid from can.

Combine remaining ingredients in blender or food processor.

Add 1/4 cup of liquid from chickpeas.

Blend for 3-5 minutes on low until thoroughly mixed and smooth.

Place in serving bowl.

Create a shallow well in the center of the hummus and pour in some more olive oil, sprinkle paprika (and any other spices) all over.

Tips:
This recipe is highly adaptable. Add more of the chickpea juice if you like liquidier hummus, leave some out if you like thicker - add more/less lemon juice or garlic depending on your tastes. Also, experiment with different additions for lots of different flavors! After everything is good and creamy, I like to add in a small can of black olives (drained) and blend it just until they are all in tiny pieces. If I have roasted garlic on-hand, I replace the raw clove with an entire head of roasted garlic (SO good). I've also seen others throw in a roasted red pepper or cheese and even sesame seeds.

1 Tbs. Oil (I used Sunflower Oil)

2 Tbs. Fresh Lemon Juice

2 Tbs. Apple Cider Vinegar

1/2 – 2 tsp. Fine Sea Salt (this is based on your personal taste preferences. I used 1/2 tsp. because I am sensitive to salt, my hubby thought 1 tsp. would be perfect).

2 tsp. Garlic Powder

2 cups So Delicious Original Coconut Milk

1/8 teaspoon ground black pepper

• Melt butter in a medium, non-stick saucepan over medium heat.

• Add cream cheese and garlic powder, stirring with wire whisk until smooth.

• Add milk, a little at a time, whisking to smooth out lumps. Stir in pepper.

• Remove from heat when sauce reaches desired consistency.

• Sauce will thicken rapidly, thin with milk if cooked too long.

• Toss with hot pasta to serve.

Gluten-Free, Dairy-Free Chicken Marsala (adapted from another highly rated recipe on AllRecipes.com)

1/4 cup of your favorite Gluten-Free Flour, for coating (I used Better Batter All Purpose Gluten-Free Flour)

1/2 tsp. Salt

1/4 tsp. ground Black Pepper

1/2 tsp. dried Oregano

4 skinless, boneless Chicken Breast Halves

4 Tbs. Earth Balance (if you cannot have corn, just use oil instead)

4 Tbs. Olive Oil

1 cup sliced Mushrooms (I used Baby Bellas)

1/2 cup Marsala wine

1/4 cup Dry Sherry

• In a shallow dish or bowl, mix together the flour, salt, pepper and oregano. Coat chicken pieces in flour mixture.

• In a large skillet, melt butter replacement in oil over medium heat (or just heat all oil, I love to use Sunflower and/or Grapeseed oil).

• Place chicken in the pan, and lightly brown on both sides, remove from pan, place on a plate and set aside.

• Increase heat to medium-high and add mushrooms to the hot pan, cook through

• Return cooked chicken to the pan (make sure the pan is still very hot, if not, turn the heat back to medium-high).
  

• Add the Marsala wine and dry sherry to the hot pan to deglaze and pick up all the yummy stuff stuck on the bottom of the pan.

• Cover skillet; simmer chicken 10 minutes, turning once, until no longer pink and juices run clear (I like to use a thermometer to make sure the internal temperature of the chicken is at least 165° F.).

Feta and Cream Cheese Stuffed Chicken Breasts

INGREDIENTS:

5 boneless skinless chicken breasts

1 package of softened 1/3 fat Cream Cheese

1 package of reduced fat Feta Cheese

Salt/pepper to taste

1/2 jar spaghetti sauce with olives

DIRECTIONS:

Flatten out each chicken breast and set aside.

In the meantime, mix cream cheese and feta cheese together. Add dash of salt and pepper for taste.

Mix in the chopped cilantro and combine with the cheeses.

Take each flattened chicken breast and place a heaping spoonful of cheese mixture on top. Roll the chicken up and place a toothpick through it to hold together. Repeat until all chicken breasts are stuffed.

Pour spaghetti sauce over the top of each chicken breast.

Bake at 350 degrees until bubbly and done.

Mini Mac & Cheese Cakes

Mini Mac & Cheese Cakes

Courtesy of Silvana Nardone

Prep Time: 25 Min
Start to Finish: 50 Min
12 Servings

Ingredients:

• 1 cup uncooked gluten-free elbow macaroni
• 3 cups Corn Chex cereal, finely crushed
• 2½ cups shredded cheddar cheese
• 5 tablespoons unsalted butter, melted
• 1 tablespoon store-bought gluten-free
• flour blend
• 1 cup whole milk, warmed (I use plain almond milk)
  
• 2¼ cups cooked gluten-free elbow macaroni
• 1 egg yolk, lightly beaten, plus 1 egg white,
• beaten until stiff but not dry
• ¼ teaspoon salt

Directions:

1. Cook and drain macaroni as directed on package.
2. Move oven rack to the lower third of the oven. Heat oven to 350ºF. Lightly grease 12 regular-size muffin cups.
3. In a medium bowl, mix crushed cereal, 1 cup of the cheese and 4 tablespoons of the melted butter. Divide
mixture among muffin cups; press firmly in bottom and up sides of cups with spoon.
4. In 3-quart saucepan, stir together remaining 1 tablespoon melted butter and flour blend with whisk; cook over medium heat 1 minute. Gradually stir in warmed milk with whisk; cook and stir about 5 minutes or until thickened. Remove from heat; stir in 1 cup of the cheese until melted. Stir in cooked macaroni, egg yolk and salt. Fold in beaten egg white. Spoon about ¼ cup of the macaroni mixture into each crust-lined cup. Top with remaining ½ cup cheese.
5. Bake about 20 minutes or until golden and puffed. Cool 5 minutes; remove from pan. Serve warm.

Note: Look for gluten free on packaging. Wheat Chex and Multi-Bran Chex are not gluten-free.

SOURCE: http://www.celiaccentral.org/News/NFCA-Blogs/Recipe-of-the-Week/113/

Gluten Free Chocolate Pumpkin Bundt Cake

Glazed Chocolate-Pumpkin Bundt Cake

From EatingWell: October/November 2006

You don't have to have pumpkin pie to still enjoy pumpkin and spice in a Thanksgiving dessert. This tender, moist cake uses pureed pumpkin to replace much of the fat and is delicately seasoned with classic Thanksgiving flavors.

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16 servings

Active Time: 30 minutes

Total Time: 3 1/2 hours (including cooling time)

Nutrition Profile

Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber |

Ingredients

Cake

• 1-3/4 c. gluten free flour blend
• 1/4 c. ground flaxseed
• 2/3 cup unsweetened cocoa powder, (not Dutch-process)
• 1 1/2 teaspoons baking powder
• 1 1/2 teaspoons baking soda
• 1 teaspoon pumpkin pie spice
• 1/4 teaspoon salt
• 1 cup nonfat buttermilk
• 1 15-ounce can unsweetened pumpkin puree
• 1 cup dark brown sugar, packed
• 1 large egg, at room temperature
• 1 large egg white, at room temperature
• 1/4 cup olive oil
  
• 1/4 cup Swedish sugar beet syrup or agave nectar
  
• 1 tablespoon vanilla extract

Glaze & Garnish

• 1/2 cup packed confectioners' sugar
• 1 tablespoon nonfat buttermilk
• 2 tablespoons mini chocolate chips, or toasted chopped nuts (see Tip)

Preparation

1. To prepare cake: Preheat oven to 350°F. Coat a 12-cup Bundt pan with cooking spray.
2. Whisk all-purpose flour, whole-wheat flour, granulated sugar, cocoa, baking powder, baking soda, pumpkin pie spice and salt in a medium bowl.
3. Blend 1 cup buttermilk, pumpkin puree and brown sugar in a large bowl with an electric mixer on low speed. Beat in whole egg and egg white. Stir in oil, corn syrup and vanilla. Gradually add the dry ingredients, stirring until just combined. Transfer the batter to the prepared pan.
4. Bake the cake until a wooden skewer inserted in the center comes out with only a few moist crumbs attached, 1 to 1 1/4 hours. Let cool on a wire rack for 15 minutes. Remove from the pan and let cool completely on the rack, about 2 hours.
5. To glaze & garnish cake: Combine confectioners' sugar and 1 tablespoon buttermilk in a small bowl, stirring until completely smooth. Place the cake on a serving plate and drizzle the glaze over the top; garnish with chocolate chips (or chopped nuts) while the glaze is still moist.

Tips & Notes

• Make Ahead Tip: Prepare through Step 4 up to 1 day ahead. Glaze and garnish (Step 5) shortly before serving. Equipment: 12-cup Bundt pan

• Tips: To warm an egg to room temperature, either set it out on the counter for 15 minutes or submerge it (in the shell) in a bowl of lukewarm (not hot) water for 5 minutes.
• To toast chopped nuts & seeds: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutrition

Per serving: 234 calories; 5 g fat (1 g sat, 3 g mono); 13 mg cholesterol; 46 g carbohydrates; 4 g protein; 3 g fiber; 238 mg sodium; 159 mg potassium.

3 Carbohydrate Serving

Exchanges: 3 other carbohydrate, 1 fat