Healthy Eating
Holiday partying has come to a close. The colder, darker days of winter are upon us, and we’re cooped up indoors far more than we’d like to be.
You can use the indoor time constructively and start the new year with excitement of exploring new gluten-free foods in your kitchen.
The following foods add different, often exotic tastes and colors to an everyday gluten-free diet.Many people are intimated by the idea of buying and making foods that they’ve never had before. But don’t worry. The foods are both easy to make and to incorporate into your diet.
Mediterranean Lamb and Red Quinoa Stuffed Peppers
Like traditional white quinoa, red quinoa is an ancient nongrain food related to beets and chard, but its seeds are used like a grain for culinary purposes. It’s a complete vegetable protein providing all essential amino acids in a balanced pattern and is light and easy to digest.
1/3 cup organic red quinoa or organic red and white quinoa mixed
2/3 cup gluten-free organic chicken broth
5 medium red, yellow, or green peppers, rinsed
1 Tbs. organic extra-virgin olive oil
1 cup chopped onion
3 garlic cloves, crushed and minced
1 lb. grass-fed ground lamb
4 Tbs. lemon juice
1 tsp. minced fresh rosemary leaves
1½ tsp. dried oregano leaves
1 tsp. ground thyme
1 tsp. grated lemon zest (optional)
1½ cups chopped fresh spinach leaves
3/4 cup chopped fresh parsley leaves
Unrefined sea salt and pepper to taste
1.Preheat oven to 450 degrees.
2.Bring quinoa and chicken broth to a boil. Reduce heat to low, cover, and simmer until liquid is absorbed, about 15 minutes.
3.Slice bell peppers in half lengthwise through stems (retaining stems) and remove seeds and veins. Place halves, cut side down, in two baking pans. Bake until slightly browned and tender when pierced, about 12 to 16 minutes.
4.While peppers are roasting, heat oil in a large frying pan, add onions, and sauté until tender. Add garlic, ground lamb, and 2 Tbs. lemon juice. Stir until lamb is browned and crumbly, 3 to 5 minutes. Add herbs, lemon zest, and cooked quinoa, then add spinach, and stir until just barely cooked.
5.Take frying pan off burner, and mix in parsley and salt and pepper to taste, an additional 1 to 2 Tbs. lemon juice to taste. Turn pepper halves over. Fill each with lamb mixture and bake 25 minutes. Transfer peppers to a platter and serve.
Easy Salmon Cake
Active Time: 30 minutes
Total Time: 45 minutes
3 teaspoons extra-virgin olive oil, divided
1 small onion, finely chopped
1 stalk celery, finely diced
2 tablespoons chopped fresh parsley
15 ounces canned salmon, drained, or 1 1/2 cups cooked salmon
1 large egg, lightly beaten
1 1/2 teaspoons Dijon mustard
1 3/4 cups fresh whole-wheat breadcrumbs
1/2 teaspoon freshly ground pepper
1 lemon, cut into wedges
Preparation
1.Preheat oven to 450°F. Coat a baking sheet with cooking spray.
2.Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and celery; cook, stirring, until softened, about 3 minutes. Stir in parsley; remove from the heat.
3.Place salmon in a medium bowl. Flake apart with a fork; remove any bones and skin. Add egg and mustard; mix well. Add the onion mixture, breadcrumbs and pepper; mix well. Shape the mixture into 8 patties, about 2 1/2 inches wide.
4.Heat remaining 1 1/2 teaspoons oil in the pan over medium heat. Add 4 patties and cook until the undersides are golden, 2 to 3 minutes. Using a wide spatula, turn them over onto the prepared baking sheet. Repeat with the remaining patties.
5.Bake the salmon cakes until golden on top and heated through, 15 to 20 minutes.
TO YOUR HEALTH!!!
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Easy Salmon Cake
Active Time: 30 minutes
Total Time: 45 minutes
3 teaspoons extra-virgin olive oil, divided
1 small onion, finely chopped
1 stalk celery, finely diced
2 tablespoons chopped fresh parsley
15 ounces canned salmon, drained, or 1 1/2 cups cooked salmon
1 large egg, lightly beaten
1 1/2 teaspoons Dijon mustard
1 3/4 cups fresh whole-wheat breadcrumbs
1/2 teaspoon freshly ground pepper
1 lemon, cut into wedges
Preparation
1.Preheat oven to 450°F. Coat a baking sheet with cooking spray.
2.Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and celery; cook, stirring, until softened, about 3 minutes. Stir in parsley; remove from the heat.
3.Place salmon in a medium bowl. Flake apart with a fork; remove any bones and skin. Add egg and mustard; mix well. Add the onion mixture, breadcrumbs and pepper; mix well. Shape the mixture into 8 patties, about 2 1/2 inches wide.
4.Heat remaining 1 1/2 teaspoons oil in the pan over medium heat. Add 4 patties and cook until the undersides are golden, 2 to 3 minutes. Using a wide spatula, turn them over onto the prepared baking sheet. Repeat with the remaining patties.
5.Bake the salmon cakes until golden on top and heated through, 15 to 20 minutes.
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