Hun-Cal-CoYo...Wait What?!

So...I'm 6 years into this gluten and lactose free lifestyle.  I have tried a lot of different things, some good, some horrendous. However, when I stumble across something good, I like to share.

Lactose-free yogurt: I tried some different versions and they all tasted too much like rice, tofu or even worse: sour cream and sugar.  Plus they were def not hun-cal (a.k.a. one hundred calorie yogurt) Uh, no thank you.

Then I moved to Australia...
You see, Australia is the land of the free and the home for the crave-ing (ba dum tsss), for the lactose intolerant.  They have so many options for milk, cheese, cream cheese, cream, and the list goes on. These are things I've dreamt about for 5 years, and suddenly they made their way from the store, into my mouth. And let me tell you, it's easy to gain weight because of it, or so I'm told.

After a year of enjoying fruit from the forbidden tree, my husband and I decided it was time to cut back and take better care of our bodies.  This has been enormously difficult for me because, hello, cheese.

Back to the matter at hand: I was out shopping, as per usual, and I started to get hangry, also per usual. We were shopping along a roadside market, so unless I wanted to go in and order lunch at 10:30am, I needed a street vendor. There was a little smoothie shack which I figured would be perfect to tide me over until lunch.

When I approached the window, after waiting in a never-ending-line, I found out that the only vegan smoothies they had, were made with coconut yogurt. Ew! I was obviously irritated, but I had already waited in line all that time and I needed something.  I ordered the least disgusting thing I could find and you know what...it was amazing!

The texture was so creamy, unlike any vegan smoothie I'd ever had before!  I went back to ask what she used but they had closed the shack.  So, the next time I went to the store, I went straight to the dairy-free refrigerated section and looked at all the brands.  They were literally all $7 so I just guessed and bought Nakula Harvest Coconut Milk Yoghurt (I'm a sucker for good marketing and it's so pretty) and I have not been able to put it down.

It is so creamy and smooth and doesn't have any overbearing overtones of coconut or tang. It almost tastes like whipped cream, but heavier.  I've literally added it to everything: my shake in the morning, my snack time mango, and as my dessert (add passionfruit and you'll die happy).

Now, it tastes good, but remember the golden rule: what tastes good is never good for you.  Except, it actually is! Well, at least if you're active.  See, it has a lot of fat (11.9g/100g), that's how it gets its creamy texture. BUT...it's good fat. I swear.

This excerpt is from this article on livestrong.com:

Much of the saturated fat in coconut yogurt is in the form of medium-chain triglycerides, which can help control weight, reduce the risk of atherosclerosis and boost immunity, according to a 2013 article in "Nutrition Review."

See? What'd I tell ya? Not today, 'Athero-whatever.'

On a carb front, it's quite low (9.7g/100g), as the average person should aim for carbs to make up 45-65% of their daily calorie intake (according to the Mayo Clinic).

The sugar count is low too, but whether it's naturally occurring is another story.  The back of the tub says that dextrose is added, but since that naturally occurs in coconut anyway, I'll take that as a win.  With a 3.9% sugar rate, I'm not going to split hairs.

I've tried a few brands that have lower carbs, lower saturated fat, etc. but none beats the Nakula in taste.  The suggested serve is 100g, but you'd be hard pressed to finish that in one sitting, given the amount of fat in it.  You feel quite full after about 3 spoonfuls, or 50g. 

I hope this convinces you to try CoYo (which if you haven't figured out yet means Coconut Yogurt), whether you get Nakula or not.  It's an Australian brand and it doesn't look like they serve the USA...yet! Either way, try the coconut yogurt!  

You're welcome in advance!

Bursting with Flavor Butternut Squash Soup

I haven’t blogged in well, a while. Not because I haven't been cooking, but because I haven't been trying new things, to my everlasting chagrin.

Anyway, we're here now so this weekend I made a soup that was creamy and flavorful, all while being GDF.  For whatever reason in autumn, I come alive.  There is a certain briskness in the air that gets me in the mood to try new things in the kitchen.  This weekend’s adventure was a butternut squash soup and it was phenomenal.

 Ok, here is the recipe (which I got from a newspaper article).  It took me all of about 45 minutes.

You’ll need:

2 cups of chicken broth

13.5 ounce can of coconut milk

3 cloves of garlic (or more)

3 cups cubed squash

Directions:

Simmer all ingredients in a sauce pan on very low heat for about 30-40 minutes (I think it is better to let the squash get softened over a longer period of time, so it has time to soak in the flavor of the broth and garlic).  Stir occasionally.  Once cubes of the squash are soft and can be penetrated by a fork, take the pan off heat.  Working in batches, pour mixture into a blender and puree until smooth.  You can season with salt and pepper and a squeeze or two of lemon. 

The soup is so creamy and can accompany a hearty sandwich easily.  I also served it with fried chicken (GDF of course) and that seemed to do the trick as well! Happy autumn!!

Garden Fresh GDF Salad: As Cool As A Cucumber (literally)

It has been so hot! Although, I am not complaining- I love it!  Anyway, here's a super easy recipe for a refreshingly cool cucumber side dish!  My mother and I actually stumbled across this mini stroke of genius; so this one is a collaborative effort.  We have been playing with veggie salads for a few weeks now and this is what we've settled on.  We think it's pretty good and I think you will like it also!


2 cucumbers
1 onion
2 small tomatoes
1 can of white kidney cannellini beans
2 tbsp olive oil
2 tbsp red wine vinegar
1 cup Pine nuts
Salt and Pepper

In a shallow skillet and on medium-high heat, toast pine nuts.  Once pine nuts are toasted on both sides, set aside to cool completely.
Quarter off the cucumber and chop into about 1/4 inch slices.  Follow suite with the tomatoes and onion, chopping them into the cucumber. Drain cannellini beans completely before adding them and the veggies into a 2-quart (at least) bowl.  Add cooled pine nuts.  Stir in the oil and vinegar and refrigerate in an air tight container for at least 1 hour.  Salt and pepper to taste!


If you want to get really crazy (ok, it's not that crazy) then add some cooked and chilled quinoa to the mix before adding the oil and vinegar.  Mmmmmm!

It's so good and so healthy!
Protein-check
(Fresh)Veggies- check
Yummy- double check!

XOXO my GDF family!

Florentine Frittata Fav: a GDF take on the Italian dish

Presenting one of my favorite recipes (drum roll please), the GDF Florentine Frittata.  I will admit one of the reasons that I love this recipe so much is that it was the very first GDF meal I ever made (successfully).  I was basically so hungry that any food that wasn't charred, uncooked, or otherwise inedible seemed like heaven on a plate.  Although, I have since made this recipe and improved upon the initial attempt, so I like to think it is now a favorite in its own right.  I got the original recipe out of my Love Food (R), Gluten, Wheat & Dairy Free cookbook.  I hope you like it!  It's super easy and requires less than 30 minutes to get from mixing the ingredients to landing on your plate (which is also a reason it's a fav).  Let me know what you think!

Oh and a disclaimer: it does call for eggs, so if you are vegan or can't do eggs, feel free to use egg substitute.  I haven't experimented with egg sub., so I'm not sure what it will require in terms of baking adjustments. (If you do try it, let me know, I'd love to satisfy my curiosity!)

GDF Florentine Frittata

The colors of this dish are one of the
many reasons that it is so fun to serve!

2 large white potatoes, skinned and cubed
1 tbsp olive oil
1 tbsp butter (or dairy-free spread)
1 medium golden onion, finely chopped
6 eggs, break yolks but don't mix heavily
2 roasted red peppers, diced
Garlic salt to taste
Pepper to taste

Turn on the broiler to high for preheating.  Cook the potatoes in a medium saucepan of boiling water until potatoes are soft and fall apart (about 15 min).  Drain and set aside.
Meanwhile, heat the oil and spread in a medium skillet with a heatproof handle over medium heat. Add the onion and cook, stirring occasionally for about 10 minutes or until the onions start to brown.  (They're so yummy when they're caramelized!) Add the potatoes and the red peppers and stir lightly to prevent sticking for another 5 minutes or so.  Make sure you spread the onions, peppers and potatoes evenly across the bottom of the pan.

Most cookware can go in the broiler
for 5 minutes or so, however, check
with your cookware provider for
any restrictions.

*TIP* If you do not have a pan with a heatproof handle that you feel comfortable sticking in the broiler, you can heatproof the handle of a pan that you can stick in there, by wrapping the handle twice in aluminum foil.

Mix the eggs, lightly stirring and seasoning with garlic salt and pepper to taste.  Pour eggs over the potatoes, peppers, and onions.  Allow to cook on medium heat for about 5 minutes or until the outer layer of the eggs set.  (You can tell by gently lifting the frittata with a butter knife, if the eggs don't crack and seep through, you're set.)

You can serve as a breakfast or
brunch dish by adding bacon or
hashbrowns as a side.

Turn your broiler to low and stick the pan in the oven for about 3-5 minutes or until the top is set and there is no more evidence of 'runny eggs'.  There is no need to cool, you can cut and serve immediately!

Buon appetito! XOXO!

Fajita Quinoa from a GF Newbie

Since I started my GDF journey, I have had various people join the GF or DF craze at different times, for different reasons. Some people are trying it to lose weight, some are trying it to eat healthier, and some just want to see what it tastes like. It doesn't matter why they are trying it though, I'm just happy to have companions that can collaborate when it comes to meal time! It is that exact sentiment that has brought me to this next blog. I thought it would be an interesting idea to share one of my most recent GF converts' quinoa recipe. It sounds delish, although admittedly I have not tried it myself...yet.

It's a quick meal (under 30 minutes) and it has all of the basic GDF nutrition that you need. Give it a try!

Here's my fajita quinoa recipe:

1 tbsp coconut oil

The color of the quinoa should be reddish when mixed.

1 tbsp minced garlic (or 2 fresh cloves minced)

4.5 oz can of jalapenos (or about 2 fresh ones)

1 cup quinoa

1 cup GF chicken broth

1 cup water

1 package of McCormick Fajita seasoning

Grilled chicken strips (you can buy them precooked or you can grill them up yourself!)

Heat the coconut oil on the bottom of a medium pan. On medium heat, saute minced garlic and minced jalapenos (use more or less jalapenos depending on your 'spicy' preference).
Add rinsed quinoa to the pan and continue to saute together with the garlic and jalapenos. In a medium bowl, mix chicken broth and water with half a packet of fajita seasoning. After mixing, add it to the sauteed/browned quinoa mix. Bring to a rolling boil, then cover and turn on low. Let simmer for 15 minutes. In a separate pan, mix the remaining fajita mix with 1/2 cup water and a little bit of gluten free soy sauce. Bring to a simmer and add one package of already cooked chicken strips. Cover on low heat about 10 minutes, then drain the chicken and mix in with the thoroughly cooked quinoa. I like to put it in a bowl and top with grated cheese and fresh tomatoes Others prefer to put it in a corn tortilla and eat like a traditional fajita. It's up to you!

I hope you like it and I'd love to hear your feedback! Thanks Olivia Wolf for the recipe! XOXO!

GF Grilled Chicken Parm- Oh So Good!

Single serving, ooey-gooey!

Out of all of the recipes I have found, made and experimented with, there is one that gluten-eaters ask for by name: Grilled Chicken Parmesan.  Now I know what you must be thinking, 'isn't this blog supposed to be about dairy-free recipes, not just gluten-free?'  The simple answer is yes.  However, when cooking for others, I feel bad about subjecting them to the dietary restrictions that I have to abide by.  So, I usually make the dish dairy free, serve myself, then add the cheese, milk, or whatever. Although, when I do that, I will admit, the food doesn't always taste the best.  Gluten substitutes are one thing, dairy substitutes...well that's another thing entirely.

Anyway, this recipe is a win for everyone.  If you can't have the cheese, just skip that part entirely.

Grilled Chicken Parmesan

1 tbsp basil

1 tbsp onion powder

1 tbsp black pepper

4 Chicken breasts

1 1/2 cup spaghetti sauce

This is a snapshot of the
dish with cheese on it.

Mix the basil, onion powder and black pepper together in a shallow, but wide bowl.  Take thoroughly thawed chicken and pat dry with a paper towel before tossing with mixture.  Make sure both sides of chicken are covered.  On a large skillet, grill each side of the chicken for about 3-5 minutes until brown.  (Don't worry if it's not cooked through, you will be baking it also.)
While chicken is cooking, take 1/2 cup of the spaghetti sauce and cover the bottom of a 9x9 baking dish.  Once all of your chicken has been browned, place in the dish and pour remaining sauce over the chicken, covering thoroughly.  Bake for 25 minutes.
While the chicken is baking, you can make whatever kind of noodles you'd like.  I like corn spaghetti with this dish, but I've also used rice penne and it turned out well.
Once the chicken is done, you can serve the chicken and sauce right away over the noodles, or you can add cheese, depending on who you are cooking for.  I like to use some Romano, Parmesean, and Mozzerella.  You can add it to taste.  If you are adding cheese, stick the pan under the broiler for about 3 minutes, or until the cheese is bubbly and brown.  Then enjoy!

Enjoy GDF-family!

XOXO!

GDF Applesauce Chicken Dinner

Mott's Applesauce
courtesy of soap.com

Applesauce is one of my favorite foods.  I enjoy eating it at any time during the day, with anything.  So when I picked up my jar of Mott's Applesauce and saw this yummy recipe on the label, I immediately went to work doctoring it up to fit my GDF dietary needs.  It's an apple/teriyaki sauce glaze for chicken or fish.  I used it on chicken.

Now, you may or may not know this, but most teriyaki sauces are (mostly) inherently not gluten free.  They usually have malt or wheat in them.  On a side note, this is one of the reasons GDF living can be so difficult, because honestly, who would know about the gluten in something like teriyaki sauce?!  Anyway, I substituted the teriyaki with worcestershire sauce which is more commonly gluten free, (although I strongly urge you to read the label and check for malt, just in case).

I served mine over quinoa (prepared as per package instructions) with asparagus on the side and let me tell you what: it was yummy!!

Ok, here's the easy-peasy recipe:

2 cups Mott's Applesauce

1/2 cup worcestershire sauce

2 cloves of freshly minced garlic

6 chicken breasts or cutlets

olive oil or cooking spray

Preheat oven to 450 F.

Mix ingredients for sauce.  (You can marinate it if you want, I did and I think it really made the chicken more tender in the end.  If you do marinate the chicken, wash it off before browning it!)

Using cooking spray, grease the skillet that you are using and brown both sides of the chicken (about 3 minutes on each side).  Place the browned chicken in a 9x13 pan and use the sauce to cover the chicken completely.  Place in the oven, uncovered for about 25 minutes, turning chicken at 20 minutes. Let cool for about 5-10 minutes before serving.

Enjoy my GDF family! XOXO!