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Radish Top Pesto Stuffed Sweet Potato (with Black Beans, Red Pepper, and Shiitakes)

Okay, well, as you can tell by the photo, this sweet potato is stuffed with more than just that simple radish top pesto I made the other day. (See, I told you it was good for lots of things!) There’s all sorts of delicious, nutritious goodness stuffed in there – specifically black beans, shiitake mushrooms, and red bell peppers. It’s a filling, healthy, meatless mish-mash of flavor. Perfect for a quick little meal, or a side dish – whichever you prefer.

Never stuffed a sweet potato before? Well, don’t you fret – it’s not hard. In fact, this version of a stuffed sweet potato is just one of many (and exists merely as a result of my desire to utilize the available produce hanging out in my fridge). Hallie over at Daily Bites made a Broccoli and Walnut Stuffed Sweet Potato a while back, Gena from Choosing Raw has a super-healthy Kale and Quinoa version, and Kate from Eat, Recycle, Repeat shared a Bacon, Mushroom and Onion version as well as a sweet Chestnut, Apple and Coconut version over at Paleo Parents. Clearly, we love our sweet potatoes out there in the blogosphere!

Personally, I am partial to my version topped with my radish top pesto. That fresh, creamy pesto added a lovely flavor and texture that married all of the other ingredients together wonderfully. Back in the day, I would have reached for cheese as an easy way to achieve that result – now, it’s liberating to find new ways to combine flavors and textures and still satisfy the way cheese used to. I would be lying if I said there weren’t days when I miss cheese, but with flavors like this, those days are few and far between.

Next time you’re looking for an easy meal idea, try stuffing a sweet potato! This version, with smoky beans, sweet bell pepper, and the rich umami of the mushrooms, topped with pesto, is definitely a win in my book.

Print Recipe

Radish Top Pesto Stuffed Sweet Potato (with Black Beans, Red Pepper, and Shiitakes) (gluten-free, vegan, grain-free)

2 large sweet potatoes, baked until tender (bake in 375 degree oven for about 40-50 minutes)

1 T olive oil

8 oz fresh shiitake mushrooms, sliced

1 red bell pepper, diced

1-2 cloves garlic, minced

1 14 oz can black beans (I like Eden Organic), drained

1 t ground cumin

Salt and pepper to taste

Radish Top Pesto

Bake sweet potatoes. While they are baking, add olive oil to a skillet over medium heat. Add mushrooms and bell pepper. Saute until the mushrooms soften, about 3-4 minutes. Add garlic and sauté another minute or until garlic is cooked through. Season with salt and pepper to taste. Remove from heat and set aside.

In a small saucepan, heat black beans over medium-low heat, adding ground cumin, and salt and pepper to taste. Stir occasionally until warmed through.

Once sweet potatoes are baked through, cut a slit in each sweet potato. Open enough to expose a good amount of the flesh inside. Season with a bit of salt, and then top with mushroom-red pepper mixture and black beans. Finally, top with a healthy dollop of radish top pesto.

Serves 2.

posted on Monday, April 29th, 2013 by altawrites Posted in Beans,Budget-Friendly,Dairy-Free,Gluten-Free,Grain-Free,Healthy Meals,Main Dishes,Quick and Easy,Refined Sugar-Free,Side Dishes,Vegan,Vegetables,Vegetarian 2 Comments

Farmer’s Market Quinoa “Bibimbap”

While I know some of you might still be dealing with snow (even though it’s mid-April!), down in Texas, Spring is definitely here. The farmer’s markets have opened for the season, and they’re full of greens, asparagus, spring onions, carrots, beets, and more. There’s even some zucchini from East Texas. I didn’t hesitate to grab as much as we could possibly consume this week when I went this past Saturday, and possibly a little too much. I tend to get really ambitious when I see so much fresh produce, and I buy like there’s no tomorrow. Does anyone else have this issue?

Of course, in my usual fashion, I arrived home after my farmer’s market trip late in the morning, famished. I had to get something tasty in my belly that wouldn’t take a ton of time. With all the veggies in the house, and cravings lately for all sorts of Asian flavors, I suddenly had an idea strike. What if I made bibimbap?

Bibimbap is traditionally a popular Korean dish consisting of rice topped with a mixture of seasoned and/or cooked vegetables, and often beef and a raw or fried egg. The vegetables I’ve seen in bibimbap are typically cucumber, bean sprouts, carrots, daikon radish, spinach, and the like. I figured that I could take some liberty, and use what I had on hand (along with some quinoa instead of the traditional rice, just for fun) to make a unique version of this dish. I grabbed some of my wares from the farmer’s market: zucchini, carrots, shiitake mushrooms, asparagus, green onions, and mizuna (Mizuna is a Japanese green, slightly peppery and spicy, although not as spicy as arugula. It’s one of my favorite greens). Next thing I knew, this new “bibimbap” was born.

This could be my new favorite Saturday meal, to be honest. It’s endlessly versatile and can be modifed throughout the season as different vegetables are available. It also helps take care of that “OMG, what will I do with all this stuff?” dilemma that so often accompanies a big farmer’s market purchase. And with an egg or two on top, plus a little Sriracha, how can you go wrong?

Print Recipe

Farmer’s Market Quinoa Bibimbap (gluten-free, dairy-free, vegetarian)

1 c quinoa, rinsed

Sauteed shiitake mushrooms (see instructions below)

Sauteed asparagus (see instructions below)

Sauteed mizuna (see instructions below)

1 medium zucchini, cut into strips

2 carrots, peeled and cut into strips

1-2 T coconut oil

8 eggs

1 sheet toasted nori, crumbled

1/2 c chopped green onion

Kimchi

Additional wheat-free tamari

Sriracha

 

Prepare the quinoa as directed on the package. Once cooked, divide among 4 bowls. Prepare the shiitake mushrooms, asparagus, and mizuna, and divide among the bowls. Divide zucchini and carrot strips among the bowls as well.

Wipe out the skillet used for sautéing vegetables and add coconut oil. Heat over medium heat. Fry eggs just until whites are set, 2 at a time, adding more oil as needed. Remove eggs and place on top of each bowl of quinoa and veggies.

Serve bowls with crumbled nori, green onion, kimchi, additional tamari, and Sriracha as desired.

For the mushrooms:

1 T coconut oil

1 t sesame oil

1 clove garlic, minced

½ lb shiitake mushrooms, sliced

1 t wheat-free tamari

Heat a large skillet over medium-high heat and add the coconut oil and sesame oil. Once the oil is hot, add the garlic and mushrooms and sauté, stirring occasionally, until mushrooms are cooked through. Add tamari and toss to incorporate. Remove from skillet into a bowl and set aside.

For the asparagus:

Additional coconut oil as needed

2 c asparagus spears, cut into 2-inch lengths

Salt and pepper to taste

Using the same skillet, add a little additional oil if needed. Once the oil is hot, add the asparagus spears and season with salt and pepper. Saute for 2-3 minutes or until tender. Remove from skillet into a bowl and set aside.

For the mizuna:

Additional coconut oil as needed

1 bunch mizuna, leaves torn into pieces (can substitute spinach or another leafy green)

1 t wheat-free tamari

1 t sesame seeds

In the same skillet, add additional oil if needed. Once the oil is hot, add the mizuna and a splash of water and sauté for a minute, just until wilted. Add tamari and sesame seeds and toss. Remove from skillet into a bowl and set aside.

 

 

 

posted on Tuesday, April 16th, 2013 by altawrites Posted in breakfast,Budget-Friendly,Dairy-Free,Gluten-Free,Healthy Meals,Quick and Easy,Vegetables,Vegetarian 11 Comments

Turnip “No Potato” Salad with Grainy Mustard, Bacon, and Pickled Red Onions

Potato salad is a staple side dish in just about any household. I’ve had many versions – salads heavy on the mayonnaise, versions with a ton of pickles and yellow mustard (like my Mom’s recipe), German-style potato salad, and I’ve even made a dill and caper salad for a Daring Cooks’ challenge. I imagine that there are as many recipes for potato salad as there are summer barbecues in the United States.

But what if you are trying to stay away from potatoes? Many people on gluten-free diets also steer clear of nightshades as well in order to keep inflammation down. Many people following a paleo diet also stay away from potatoes. In those cases, how do you satisfy that potato salad craving? If you’re like me and a) have several turnips lying around from your local box and b) are looking for a unique twist on this traditional comfort food, this might just be the answer to a “no potato/faux-tato” salad!

I’ve used turnips before as stand-ins for traditional potato dishes, like in this turnip-rutabaga mash. They’re a great budget-friendly root vegetable, and one that stands up to longer-term storage quite well. They’re tasty in pickles and are lovely roasted. But I do believe that this salad has become my new favorite way to enjoy them.

Of course, part of what makes this salad so bright and fresh (even when it’s still winter, and bright and fresh aren’t descriptors for much of our food this time of year) are the pickled red onions. Many times, I forget how a simple pickle can transform a creamy, heavier dish into something that really pops. The tart, sour taste of the pickle balances out the fat in a creamy sauce so perfectly. Such is the case with these simple pickled red onions. They’re not just good for this salad, though – I enjoyed them on top of some pork carnitas the other day, and I can imagine they’d be wonderful on a burger or to garnish a pot roast. The recipe makes plenty, so you’ll have some for enjoyment on all sorts of dishes.

But back to this salad. It’s a relatively simple mix of some of my favorites – a good, grainy mustard, homemade mayonnaise, bacon, and the red onions. You get a mouthful of creamy, salty, piquant, sweet and sour, all in one bite. Pair this with some barbecue, with roast beef, or with a good soup, and you have a delicious, simple comfort food. In fact, this is my contribution to this month’s Go Ahead Honey, It’s Gluten Free! – Comfort Foods. (It’s not too late to join us, either! Just check out how to participate here.) This salad will definitely show up at a future barbecue around these parts, as I gear up for spring and break out my smoker!

Print Recipe

Turnip Salad with Grainy Mustard, Bacon and Pickled Red Onions (gluten-free, grain-free, paleo-friendly)

4 c diced turnips

3 slices bacon, diced

¼ c mayonnaise (I used homemade, based on this recipe)

¼ c coarse/grainy mustard

½ t freshly ground black pepper

Salt to taste

3 T diced pickled red onions (recipe below)

¼ c chopped fresh flat-leaf parsley

Bring a large saucepan of salted water to a boil. Add turnips and reduce to medium-high heat. Boil until just tender, about 5 minutes. Drain turnips and allow to cool.

Meanwhile, heat a large skillet to medium heat and add bacon. Cook bacon, stirring every minute or so, until crisp. Remove and set on paper towels to drain.

In a large bowl, combine mayonnaise, mustard, and black pepper. Add the turnips and bacon and toss well to combine. Add salt if needed and toss again. Cover and refrigerate until chilled, 2-3 hours.

Once chilled, add the pickled red onions and parsley and toss again. Serve.

Serves 4-6.

 

(This recipe makes a lot more pickled onions than are needed for this salad. Enjoy these onions on burgers, in other salads, on tacos, or as a garnish on top of rich, heavier dishes such as pot roast or chili.)

Pickled Red Onions (gluten-free, vegan)

¾ c apple cider vinegar

¼ c red wine vinegar

2 T lime juice

1 T natural cane sugar (for vegan) or honey

1 T kosher salt

1 bay leaf

½ t black peppercorns

½ t cumin seed

½ t coriander seeds

½ t whole allspice

1 large or 2 medium red onions, sliced thinly

Combine everything but the onions in a medium saucepan and whisk together. Add the onions and bring to a light boil over medium-high heat. (It’s okay if the onions aren’t covered by the liquid at first. They’ll cook down.) Reduce to low and partially cover. Allow to simmer for 15 minutes, stirring occasionally, until the onions are soft but not falling apart. Transfer the onions and liquid to a glass lidded container or a jar and allow to cool completely. Store in the refrigerator for up to 2 weeks.

 

posted on Wednesday, February 20th, 2013 by altawrites Posted in Appetizers,Budget-Friendly,Dairy-Free,Gluten-Free,Grain-Free,Healthy Meals,Paleo/Primal,Refined Sugar-Free,Salads,Side Dishes 14 Comments

Fall In Love With Beets

beets harvested from my garden

Do you love beets? Wish you loved beets? Today over at The Balanced Platter, I’m sharing some reasons to love these beauties, as well as a collection of delicious beet-ful recipes, guaranteed to turn even the beet-averse into beet-lovers. Head on over and check it out!

posted on Tuesday, February 12th, 2013 by altawrites Posted in Budget-Friendly,Dairy-Free,Gluten-Free,Grain-Free,Healthy Meals,Paleo/Primal,Side Dishes,Vegan 2 Comments

Dijon and Honey Pork Chops

Let me start by saying this could possibly be the easiest pork chop recipe ever.

Seriously.

Historically, I haven’t been much for pork chops. Growing up, they tended to be tough (sorry, Mom!), and even as I became an adult and started cooking for myself, I found it difficult to make tender chops. I did find over time that certain techniques (like brining) yielded delicious chops. Carol over at Simply…Gluten-Free has shared a maple-brined pork chop recipe that is divine. For a long while, that has been my go-to for successful pork chops.

Until a few weeks ago, that is. You see, while brining isn’t all that time-intensive or difficult, you have to remember to actually do it in advance. I’m typically a great meal planner and keep a pretty good routine for dinners from night to night. It keeps me sane. But sometimes, life gets in the way. I’m caught at work, or am not at home the night before to make a brine, or it’s otherwise been a hectic, crazy week. It’s then that I don’t look ahead to the following day. I forget to take meat out to thaw, and so am instead quick-thawing in a sink full of water, hoping I can have dinner on the table in a reasonable amount of time. Such was the case with some pork chops. So I thawed them out, and decided to wing it.

I seasoned the chops and decided to sear them in a cast-iron skillet using the same method I use for both steak and my lamb chops, since that method takes all of about 10 minutes to make. I admit – I was slightly doubtful that we would have anything but tough chops that night. But I went with it, being careful not to overcook them. As they started in the pan, the idea of a quick sauce came to mind. I quickly mixed together dijon mustard and honey, and once they went into the oven, brushed some onto the chops.

After a quick little rest and a visit onto our plates, what resulted was a small miracle. These chops were tender, moist, and delightful! The honey and dijon glaze perfectly complimented the flavor of the pork without overwhelming it. I typically plan for leftovers, but there were none – my husband and I both ate more than our fair share. If it was polite to lick our plates clean, we totally would have.

Of course, just to be sure it wasn’t a fluke (or a particularly excellent set of chops), I tried this once again last week with a leaner chop. Again, success.

So while most of the time, preparedness is key to a good meal in our home, this time, winging it served me well. This will definitely be a repeat in our home – I  hope in yours as well!

Print Recipe

Dijon and Honey Pork Chops (gluten-free, dairy-free)

1 lb pork chops, about 1-inch thick

Salt, pepper and your favorite herb seasoning blend (I currently adore Bragg’s Sea Kelp Delight) to taste

3 T honey

3 T Dijon mustard

Preheat oven to 400 degrees. Pat the chops dry with a paper towel and season on both sides with salt, pepper, and herb seasoning. In a small bowl, stir together the honey and mustard until blended.

Heat a cast iron skillet to medium-high heat. Add the chops to the skillet and allow to sear for a minute or until brown. Flip to the other side and brush with a bit of the honey and mustard blend. Place in the oven.

Bake for 5 minutes, turning the chops halfway through and brushing with more of the honey and mustard blend. Remove from the oven and place on a plate (don’t leave in the hot skillet, or they’ll continue to cook!) to rest for 3-4 minutes, brushing with any remaining sauce.

Serves 3-4.

What are some of your favorite quick, healthy meal ideas? Share at Udi’s Gluten-Free Living Community!

This post is linked to 5-Ingredient Mondays over at The Daily Dietribe and Slightly Indulgent Tuesdays over at Simply Sugar and Gluten-Free.

posted on Monday, January 28th, 2013 by altawrites Posted in Budget-Friendly,Dairy-Free,Gluten-Free,Grain-Free,Healthy Meals,Main Dishes,Paleo/Primal,Pork,Quick and Easy,Refined Sugar-Free 15 Comments

Beet and Parsnip Soup with Cashew Cream

Sometimes, the universe has a way of allowing the stars to align. Like when you walk into a store to realize that your favorite sweater you’ve been longing for is on sale 50% off. Or as you’re leaving late in the morning on your daily commute to the office, but for once, the traffic is going smoothly, and you make it on time to your oh-so-important meeting with the boss. Or when, almost as a sudden image, a mere flash of clarity in your mind, the idea for this soup appears in your head, and the next thing you know, you realize you have all of the ingredients available to make it. Beets, beef stock, parsnips, and just enough cashews to make a delicious cream for garnish.

And when you make it, first allowing the beets and parsnips to roast, putting off the sweet scent of caramelizing sugars throughout the house, then simmering until everything is tender and merry, and finally, tasting a spoonful, you know. It’s as if it was meant to be.

Okay, maybe that’s a little too poetic for a soup from humble beets and parsnips, two of the ugliest winter vegetables of the world, but just look at it. With a little love and a quick puree, homely root vegetables become silky and vibrant. That color alone is enough to chase any winter blues away. Perhaps it’s a bit soon to be thinking of Valentine’s Day meal ideas, but this could be a perfect simple dish to share with a fellow beet-lover. (Or possibly even convert a former beet-hater?)

This soup is easily adaptable. I think that’s the general nature and beauty of most soups – that you can add, change, and omit ingredients to your liking. Want to make this vegan? Just substitute the lard and beef broth for olive oil and vegetable broth – it will be just as lovely. I also think it would be delicious with even more parsnips, but it’s entirely up to you. Whatever you do, be sure to give this a try. It won’t disappoint.

Print Recipe

Beet and Parsnip Soup (gluten-free, dairy-free, soy-free, vegan-adaptable)

1 lb beets, peeled and cut into chunks

3-4 parsnips, peeled and cut into chunks

3 T melted lard (made from pastured pork fat – here’s a tutorial on how to render lard) or olive oil, separated

1/2 of a large yellow onion, chopped

2 pieces green garlic, chopped (or 4 garlic cloves)

3-4 sprigs fresh thyme

2 bay leaves

8 allspice berries

1/2 t fennel seeds

2 c beef stock (homemade is best - here’s a tutorial on how to make beef stock), or vegetable stock for vegan

1-2 c vegetable stock (again, homemade is best)

Salt and pepper to taste

Chopped parsley and Cashew Cream (below), for garnish

 

Preheat the oven to 400 degrees. Line a baking sheet with parchment paper. Toss the beets and parsnips with 2 tablespoons of the lard and season with a bit of salt. Roast for 30 minutes.

Meanwhile, heat the remaining tablespoon of lard in a stockpot over medium heat. Saute onions and garlic for 5 minutes, stirring, until softened. Tie the thyme, bay leaves, allspice berries, and fennel in a piece of muslin to make a bag. Toss the bag along with the beef and vegetable stock into the stockpot. Allow to simmer on low heat until the beets and parsnips are ready, and then add the beets and parsnips to the soup. Allow to simmer for 30 minutes.

Remove the muslin bag from the pot, and then remove from heat for a minute or two. Pour the soup into a blender (or use a stick/handheld blender) and puree until smooth. Return to the pot and add salt and pepper to taste. Serve, garnished with parsley and cashew cream.

Serves 4-6.

Cashew Cream (gluten-free, soy-free, vegan)

1 c raw cashews, soaked in water for a few hours

1/3-1/2 c filtered water

juice of 1 large lemon

About 1/2 t of salt (to taste)

Drain the soaked cashews and place in a high-powered blender along with 1/4 cup of the water, the lemon juice, and the salt. Blend on a medium-low speed, stopping to scrape down the sides, until smooth. Add additional water as needed to thin the cream just enough so that it can be drizzled over the soup. Store remainder, refrigerated, for 3-4 days.

This post is linked to Slightly Indulgent Tuesdays at Simply Sugar and Gluten-Free.

posted on Monday, January 21st, 2013 by altawrites Posted in Appetizers,Budget-Friendly,Dairy-Free,Gluten-Free,Grain-Free,Healthy Meals,Main Dishes,Paleo/Primal,Refined Sugar-Free,Soups 7 Comments

3 Tips For Healthy Eating While Traveling

Have trouble figuring out how to maintain a safe, gluten-free/dairy-free diet when you’re on the road or out of town? Today over at The Balanced Platter I’m sharing tips for healthy gluten-free, dairy-free eating while traveling. Head on over and check it out!

posted on Tuesday, October 9th, 2012 by altawrites Posted in Budget-Friendly,Dairy-Free,Gluten-Free No Comments

Dijon Brussels Sprouts with Proscuitto

When it gets cooler, I start to crave cooler-weather vegetables. Usually that means pumpkin and winter squashes, but brussels sprouts are also on that list. It might sound somewhat odd, but they remind me of Thanksgiving. It seems as though often someone brings brussels sprouts for Thanksgiving dinner, and while they’re often looked over, as people tend to gravitate towards the turkey, stuffing, mashed potatoes, and pie, I love them. When I found a nice healthy stalk at our brand-new Trader Joe’s and knew I just had to have them.

During the week, I tend to take a minimalist approach to vegetables. They’re often simply steamed, with a sprinkling of salt and pepper. But this time, I wanted a little more. With minimal additional effort – some proscuitto, dijon mustard and a touch of honey - these brussel sprouts were transformed into a comforting, satisfying little side dish that still retained its freshness and vibrancy. And honestly, with proscuitto, dijon, and honey, how can you go wrong?

And I can’t promise anything, but telling your brussels sprouts-hating husband/wife/kids that there is proscuitto in here might just change their mind!

Print Recipe

Dijon Brussels Sprouts with Proscuitto (gluten-free, dairy-free)

1 stalk brussels sprouts (or about 4-5 cups worth)

1 t olive oil

1/2 oz proscuitto, chopped

1 T dijon mustard

1 t honey

salt and pepper to taste

Place the brussels sprouts in a pot fitted with a steamer insert (or in a steamer basket) and steam until bright green and just tender enough to be pierced by a fork, about 5-7 minutes. Remove and set aside.

Empty the pot and dry it out (or get another medium saucepan or skillet) and add oil. Heat over medium heat and add proscuitto. Cook proscuitto, stirring, for a minute or two or until crispy. Add back the brussel sprouts and stir. Lower the heat to low and add dijon mustard and honey. Stir to coat completely, and season with salt and pepper to taste.

Serves 4-6.

Interested in learning more about traveling while gluten-free? Join us in a Live Chat on Thursday, October 4, 2012 at 9PM EDT at Udi’s Gluten-Free Living Community to discuss tips on successful gluten-free travel!

 

posted on Wednesday, October 3rd, 2012 by altawrites Posted in Budget-Friendly,Dairy-Free,Gluten-Free,Grain-Free,Healthy Meals,Paleo/Primal,Quick and Easy,Refined Sugar-Free,Side Dishes,Vegetables 6 Comments

BELA Sardines: Sardine And Wilted Mustard Greens Salad (And A Giveaway!)

This giveaway is now closed. Renata, commenter #3, is the winner of the gift box of BELA sardines! Congratulations, Renata!

An alternative title to this post could be “How To Make A Healthy Meal in 10 Minutes Or Less.” Because truly, this meal took about 5 minutes to make. That’s it. It’s a perfect mix of nutrient-rich vegetables and quality protein, not to mention the excellent dose of omega-3 fatty acids and calcium. The fact that the colors and flavors are so vibrant certainly doesn’t hurt matters either. It’s pleasing to the eyes and the taste buds!

This dish originated from a combination of sources. One, it was late and I didn’t have much time to prepare a meal. Two, I was about to head out of town, and didn’t have much in the way of groceries, save a few veggies (These gorgeous purple mustard greens, and a tomato) I needed to use up from my CSA share before I left. Three, I was contacted several weeks back and was asked to review these BELA Sardines. So I took this as an opportunity to compose a healthy, quick meal, and it turned out to be quite the success.

I opted to cook the mustard greens slightly to temper their spice. This left them with plenty of peppery bite, which played well with the briny capers, the sweet tomato and onion, and the bright and fresh lemon and basil. Of course, the sardines truly were the star of the show. I used the ones lightly smoked in tomato sauce (in keeping with the Mediterranean-style theme), and the slightly smoky flavor was intensely satisfying! I’d definitely make this quickie meal again.

I’m sure that many of you reading this post are stuck on the whole “sardine” thing. It seems a lot of people are turned off by the little fishes in a can. I’m here to tell you – the BELA sardines are quality stuff. If you are a sardine newbie, or if you’ve previously tried them and didn’t like them, try these. They’re fresh-tasting, and they offer several flavors (like tomato sauce or lemon) that can help ease you into the world of sardines.

After all, sardines are so good for you. They’re high in omega-3 fatty acids, vitamin D, vitamin B12, calcium, and are a great lean source of protein. Since they are a smaller fish, they’re more sustainable, and they are also lower in mercury and other contaminants. They’re also much less expensive than other omega-3-rich fish such as salmon and tuna. I love to keep a few cans stashed in my pantry for quick meals like this, or for when I’m packing my lunch at the last possible second. It gives me peace of mind knowing I have something on hand when I’m rushed that nourishes my body, rather than the typical junk food that’s so easy to reach for.

Would you be interested in winning a sampler pack of BELA Sardines? Yes? Well, today is your lucky day! I’m giving away a pack of assorted flavors to one of my readers! All you have to do is leave me a comment below telling me how you’d like to enjoy your sardines.

One winner will be chosen at random at the close of the contest, which will end at 11:59PM Saturday, October 6, 2012. Winner must be at least 18 years of age.

And now, onto the “Healthy Meal In 10 Minutes or Less” recipe!

Print Recipe

Sardine and Wilted Mustard Greens Salad (gluten-free, dairy-free, paleo)

1 t olive oil

1 bunch mustard greens (I used these purple mustard greens, which are a tad milder than regular), chopped if desired

1/4 c thinly sliced red onion

1 t capers

Salt and pepper to taste

1 small tomato, cut into wedges

Juice of 1/2 lemon

1/2 tin BELA sardines in tomato sauce

1 T chopped fresh basil

In a large skillet, add the olive oil and heat over medium heat. Add the mustard greens, onion, and capers and saute for 2-3 minutes, or just until the greens have wilted. Season with salt and pepper. Remove from skillet and set on plate. Top with tomato and sprinkle with lemon juice. Top with sardines and garnish with basil.

Serves 1.

What are some ways you make sure you get your dairy-free calcium? Join in the conversation over at Udi’s Gluten-Free Living Community!

posted on Tuesday, October 2nd, 2012 by altawrites Posted in Appetizers,Budget-Friendly,Dairy-Free,Gluten-Free,Grain-Free,Healthy Meals,Main Dishes,Paleo/Primal,Quick and Easy,Refined Sugar-Free,Salads,Seafood,Vegetables 16 Comments

How To Make Sunflower Seed Butter

Are there members of your family that must be peanut-free? Many people and families are peanut-free due to allergies, health concerns, or even because the kids have a peanut-free or nut-free school. For many, this means no peanut butter cookies, no PB&J, no peanut butter and apples. I don’t know about you, but those types of foods were an integral part of my childhood, and I’m a bit of a peanut butter fiend. I’d hate to deprive anyone else of that salty-sweet, creamy, stick-to-the-roof-of-your-mouth goodness.

So what’s a peanut-free person to do? There are soynut butters out there, but many people also avoid soy. You can buy commercial sunflower seed butter, and I have done so before (it’s pretty darn delicious), but it does contain sugar. Also, it’s not always easily found if your grocery options are somewhat limited, unless you order online. So why not make it yourself?

I promise, it’s easy!

In fact, I find making all sorts of seed and nut butters pretty easy, and I make a lot of different ones myself. The food processor does all the hard work, and besides, I can then control the sweetness and salt levels – a great thing, in my opinion. It’s also generally less expensive than buying a jar of the already-made stuff.

The same is true of this sunflower seed butter. The organic, raw sunflower seeds I used for my sunbutter cost me less than $3/lb. A jar at the store, which is usually around a pound, typically costs around $6. Once you start making this yourself, I’m sure you’ll agree it’s worth a few little steps. Besides, you’ll be on your way to sunflower seed butter cookies, using sunflower seed butter in a yummy peanut-free dip for satay, or even in a peanut-free “PB&J” vegan ice cream. Or just on a spoon, straight from the jar. Your choice. I won’t judge.

First, you start with 3 cups of raw sunflower seeds (don’t buy the already roasted ones, as a lot of the moisture is already gone from them and your ”butter” will be mealy or grainy – trust me, I’ve made that mistake). Toss them into a skillet (I prefer my cast-iron skillet, but any skillet will do) and toast over medium heat, moving them around often so they don’t burn. You’ll do this for 5-10 minutes, or until the sunflower seeds show some toasting. Don’t over-toast – if they look similar to this, you’re good. (Over-toasting will also cause that mealy texture in your final product)

Then throw your sunflower seeds, plus about 1/2 – 3/4 teaspoon of salt, into the bowl of a food processor fitted with a steel blade.

(See all those scratches on my food processor? That’s a sign of true love – love between a girl and her food processor. We’ve been through a lot together.)

Put the lid on your food processor and turn it on. At this point, you will be processing until it becomes sunflower seed butter. Of course, saying that sounds easy, but truth is, many people worry that they’ve done something wrong at some point in this process, because it just seems to take SO long. You’ll be processing for almost 10 minutes.

In case you want to peek at it throughout the process to be sure it’s all going well, in the first minute or so, your sunflower seeds will turn into a fine meal.

Keep going.

A few more minutes will pass, and you’ll see the “meal” climb up the sides of the processor. Eventually, the oils will release from the seeds, and your “meal” will start to clump to one side of the processor.

Keep going. Just leave that clump there. Eventually, enough oils will release that it will spread itself back out. Don’t add any oil at this point, or it will never become smooth.

Soon, you’ll hear the food processor become quieter, and everything will spread out and start to look like a real sunflower seed butter. Like this.

Now, if you desire, you can add sweetener and oils. I personally only add about a tablespoon of oil (usually olive or coconut – olive makes it more spreadable at cooler temperatures, as coconut oil is solid at room temperature, but I love the flavor of coconut oil), but it’s up to you how spreadable you want your butter. You can also add a tablespoon or two of sugar, honey, agave nectar, maple syrup, or whatever sweetener you choose. Or you can choose to omit sweeteners entirely. Up to you.

Then continue to process for another minute or so, until everything is completely smooth. Then scrape your sunflower seed butter into your desired container (I prefer glass jars – I have a ton of them) and store in the refrigerator.

That’s it! See, that wasn’t so hard, was it? Hooray for a quick, inexpensive, healthy alternative to peanut butter!

Print Recipe

Sunflower Seed Butter (gluten-free, vegan)

3 c raw sunflower seeds

1/2-3/4 t kosher salt

1 T oil of choice (olive oil or coconut oil are my favorites)

1-2 T sweetener of choice (sugar, honey, agave nectar, maple syrup are all good here)

Toast the sunflower seeds in a large skillet over medium heat for 5-10 minutes, stirring frequently, until lightly toasted. Place sunflower seeds and salt into the bowl of a food processor fitted with a steel blade. Process into a smooth, spreadable butter – this takes about 10 minutes. Add oil and sweeteners as desired and process again until smooth.

Makes about 2 cups.

This post is linked to 5-Ingredient Mondays over at The Daily Dietribe.

posted on Monday, September 24th, 2012 by altawrites Posted in Baked goods,breakfast,Budget-Friendly,Dairy-Free,Gluten-Free,Grain-Free,Healthy Meals,Kid-Friendly,Paleo/Primal,Quick and Easy,Refined Sugar-Free,Vegan,Vegetarian 14 Comments

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