Showing posts with label free. Show all posts
Showing posts with label free. Show all posts
Monday, March 16, 2015
Anti inflammatory Gluten Free Diet for Celiac
Low Grain Is Good for Everyone
I don’t think that I have an intolerance for grain, i.e. a gluten sensitivity, but it is so common and the biochemistry is so obvious, that it is only prudent to avoid wheat and related grain products. A low or gluten-free diet is also similar to the other common healthy diets, e.g. low carb and anti-inflammatory.
Gluten-free diets came to my attenti
on recently in two ways. First, I saw Food, Inc., a documentary movie about abuses by multinational food processors. After that movie, I felt like I was a goose being readied for foie gras. Second, was a newspaper article on the expense of a gluten-free diet and the challenges of avoiding gluten.
I haven’t had to worry about wheat contaminating my diet, but I am sympathetic to the celiacs that I know who have to labor with a sloppy and exploitative food industry that uses the cheapest ingredients to compose the processed foods that are consumed in modern diets -- processed foods are complex blends of many different potential allergens from innumerable sources throughout the world.
A Celiac Diet Is Good for All
Fortunately, the answer to pervasive gluten is just a modest modification of the basic anti-inflammatory diet that I recommend on this blog. Unfortunately, people who have already developed gluten intolerance, have probably had the problem for years before diagnosis and that means that their intestines have already suffered major physiological alterations and they have problems absorbing nutrients and vitamins. Celiacs also, because of their chronic inflammation and autoimmunity, tend to readily develop food allergies and other autoimmune diseases. The recommended anti-inflammatory diet will help to avoid celiac, put celiacs into remission and avoid development of subsequent allergies and autoimmune diseases.
Vitamin D Is Usually Deficient (and a source of inflammation)
The basic anti-inflammatory diet starts with a return to optimal vitamin D with the use of an initial blood test, followed by high level supplements to reach a suitable level and then maintenance with D3 supplements of usually 2,000-5,000 IU per day. Depending on the D3 supplement, vitamin A will also need to be supplemented, because it interacts with vitamin D. Remember that sunshine is only effective in producing adequate vitamin D if you do not suffer from chronic inflammation. I would assume that all celiacs tend to be vitamin D deficient.
A Low Carb Diet Is Easier for Celiacs
The next component of the basic diet is low carbohydrates, that means a minimum of high glycemic foods, which means to avoid sugar and starch, do not cook vegetables more than necessary and don’t over-chew your veggies. This is good for celiacs, because it reduces the need for common grain foods that no one should eat: bread, cereal, pasta, etc. Everyone should lower their consumption of these wheat products in solidarity for celiacs and for general good health. Cereal is a very bad idea for children!
Most Vegetable Oils Are Unhealthy
Most vegetable oils contribute substantially to world-wide inflammation and celiacs don’t need the added burden of inflammatory omega-6 vegetable oils. Only olive oil and butter should be used. Saturated fats are safer than typical polyunsaturated vegetable oils.
Eat Wild Fish or Tons of Fresh Flax
Most people eat too little omega-3 long chain fatty acids, since these are most abundant in fatty fish, such as wild salmon (farmed fish are fed corn and have reduced omega-3 and increased omega-6 fats.) Few vegetable sources are available, since the omega-3 fatty acids are unstable and present in leaves rather than seeds. Flax seeds have short chain omega-3 fatty acids and must be freshly ground and consumed by the cupful, because the conversion to the long chains, in which they are useful, is very inefficient. Most celiacs will need to use fish oil (or krill oil, if fish is not tolerated) supplements (4-8 EPA/DHA capsule per day taken in a meal rich in fats for bile uptake) to balance the ubiquitous inflammatory omega-6 in their diets.
Grassfed Meat/Eggs Are Your Friends
Celiacs should seek out grass/pasture fed meats, eggs and wild caught fish. Corn-fed animals have higher levels of omega-6 fats and these contribute to dietary inflammation. Celiacs can usually eat meat and fish and these are very healthy foods. Red meat was not shown to contribute to degenerative diseases, it was the high carbs eaten with the meat that produced the inflammation that contributed to heart disease. (Remember that statins only decrease cardiovascular disease because they inadvertently lower inflammation, not because they lower serum lipids, LDL.)
No, No’s: HFCS and trans fats
High fructose corn syrup and trans fats are inflammatory and unhealthy for anyone, and should be avoided as much as wheat gluten. Fruits should be eaten as seasoning, since their fructose is not healthy and they also contain ample sucrose.
Most People Would Be Healthier on a Celiac Diet
The anti-inflammatory diet proposed here for celiacs should be uniformly healthy, since it provides optimal vitamins (D, C, B12, etc.), low starch/sugar/carbs, an optimal omega-3 to -6 fatty acid ratio, increased meat and saturated fats, and avoids HFCS and trans fats. The only major adjustment for celiacs would be avoidance of individual food allergens, more attention to vitamin supplements to compensate for poor absorption and replacement of wheat by rice, potatoes, etc. The low carbohydrate nature of the diet makes it more approachable, since typical carbs, such as bread and cereal are avoided and replaced with meat and vegetables.
I look forward to advice and suggestions from readers who have experience with gluten-free diets.
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I don’t think that I have an intolerance for grain, i.e. a gluten sensitivity, but it is so common and the biochemistry is so obvious, that it is only prudent to avoid wheat and related grain products. A low or gluten-free diet is also similar to the other common healthy diets, e.g. low carb and anti-inflammatory.
Gluten-free diets came to my attenti
on recently in two ways. First, I saw Food, Inc., a documentary movie about abuses by multinational food processors. After that movie, I felt like I was a goose being readied for foie gras. Second, was a newspaper article on the expense of a gluten-free diet and the challenges of avoiding gluten.I haven’t had to worry about wheat contaminating my diet, but I am sympathetic to the celiacs that I know who have to labor with a sloppy and exploitative food industry that uses the cheapest ingredients to compose the processed foods that are consumed in modern diets -- processed foods are complex blends of many different potential allergens from innumerable sources throughout the world.
A Celiac Diet Is Good for All
Fortunately, the answer to pervasive gluten is just a modest modification of the basic anti-inflammatory diet that I recommend on this blog. Unfortunately, people who have already developed gluten intolerance, have probably had the problem for years before diagnosis and that means that their intestines have already suffered major physiological alterations and they have problems absorbing nutrients and vitamins. Celiacs also, because of their chronic inflammation and autoimmunity, tend to readily develop food allergies and other autoimmune diseases. The recommended anti-inflammatory diet will help to avoid celiac, put celiacs into remission and avoid development of subsequent allergies and autoimmune diseases.
Vitamin D Is Usually Deficient (and a source of inflammation)
The basic anti-inflammatory diet starts with a return to optimal vitamin D with the use of an initial blood test, followed by high level supplements to reach a suitable level and then maintenance with D3 supplements of usually 2,000-5,000 IU per day. Depending on the D3 supplement, vitamin A will also need to be supplemented, because it interacts with vitamin D. Remember that sunshine is only effective in producing adequate vitamin D if you do not suffer from chronic inflammation. I would assume that all celiacs tend to be vitamin D deficient.
A Low Carb Diet Is Easier for Celiacs
The next component of the basic diet is low carbohydrates, that means a minimum of high glycemic foods, which means to avoid sugar and starch, do not cook vegetables more than necessary and don’t over-chew your veggies. This is good for celiacs, because it reduces the need for common grain foods that no one should eat: bread, cereal, pasta, etc. Everyone should lower their consumption of these wheat products in solidarity for celiacs and for general good health. Cereal is a very bad idea for children!
Most Vegetable Oils Are Unhealthy
Most vegetable oils contribute substantially to world-wide inflammation and celiacs don’t need the added burden of inflammatory omega-6 vegetable oils. Only olive oil and butter should be used. Saturated fats are safer than typical polyunsaturated vegetable oils.
Eat Wild Fish or Tons of Fresh Flax
Most people eat too little omega-3 long chain fatty acids, since these are most abundant in fatty fish, such as wild salmon (farmed fish are fed corn and have reduced omega-3 and increased omega-6 fats.) Few vegetable sources are available, since the omega-3 fatty acids are unstable and present in leaves rather than seeds. Flax seeds have short chain omega-3 fatty acids and must be freshly ground and consumed by the cupful, because the conversion to the long chains, in which they are useful, is very inefficient. Most celiacs will need to use fish oil (or krill oil, if fish is not tolerated) supplements (4-8 EPA/DHA capsule per day taken in a meal rich in fats for bile uptake) to balance the ubiquitous inflammatory omega-6 in their diets.
Grassfed Meat/Eggs Are Your Friends
Celiacs should seek out grass/pasture fed meats, eggs and wild caught fish. Corn-fed animals have higher levels of omega-6 fats and these contribute to dietary inflammation. Celiacs can usually eat meat and fish and these are very healthy foods. Red meat was not shown to contribute to degenerative diseases, it was the high carbs eaten with the meat that produced the inflammation that contributed to heart disease. (Remember that statins only decrease cardiovascular disease because they inadvertently lower inflammation, not because they lower serum lipids, LDL.)
No, No’s: HFCS and trans fats
High fructose corn syrup and trans fats are inflammatory and unhealthy for anyone, and should be avoided as much as wheat gluten. Fruits should be eaten as seasoning, since their fructose is not healthy and they also contain ample sucrose.
Most People Would Be Healthier on a Celiac Diet
The anti-inflammatory diet proposed here for celiacs should be uniformly healthy, since it provides optimal vitamins (D, C, B12, etc.), low starch/sugar/carbs, an optimal omega-3 to -6 fatty acid ratio, increased meat and saturated fats, and avoids HFCS and trans fats. The only major adjustment for celiacs would be avoidance of individual food allergens, more attention to vitamin supplements to compensate for poor absorption and replacement of wheat by rice, potatoes, etc. The low carbohydrate nature of the diet makes it more approachable, since typical carbs, such as bread and cereal are avoided and replaced with meat and vegetables.
I look forward to advice and suggestions from readers who have experience with gluten-free diets.
Friday, March 13, 2015
Easy Low Carb Southwest Egg Casserole Gluten Free Meatless
This delicious Southwestern Egg Casserole uses ingredients you probably have on hand!
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I try to keep my fridge well-stock with vegetables and in the section for Low-Carb recipes you'll find an assortment of egg casseroles ideas that include veggies like Kale, Broccoli, Swiss Chard, Spinach, bell peppers, mushrooms, and even asparagus when it's in season. But this Easy Low-Carb Southwest Egg Casserole is a recipe I came up with many (many!) years ago when the vegetable crisper was empty and I didn't want to go to the store. The recipe uses drained canned tomatoes, canned green chiles, Mexican blend cheese, spices and eggs to create a delicious breakfast casserole that uses ingredients you probably always have on hand. I love this with a generous dollop or sour cream and salsa to continue the southwestern flavors; hope you enjoy!
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Thursday, March 12, 2015
Green Chile and Chicken Mock Enchilada Casserole Low Carb Gluten Free
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| This Green Chile and Chicken Mock Enchilada Casserole has all the flavors you love in green chile chicken enchiladas, minus the carbs! |
This new recipe for Green Chile and Chicken Mock Enchilada Casserole is not only perfect for Daily Phase One Recipes, but the recipe is also Low-Carb and Gluten-Free, and I have a feeling this one is going to have a lot of fans. To make this suitable for Phase One, I replaced the tortillas with layers of mild roasted green chiles from a can, and also used Hatch Gluten Free Green Chile Enchilada sauce, a brand new product I found at my store. When I tested the recipe with Jake, we loved the flavors, and I shared some with my sister Pam and everyone in her family loved it too. I've already made this twice in a week; if you like that spicy green chile flavor, make sure you give this one a try!
(You can see all the recipes from the month by clicking Daily Phase One Recipes. Check after the recipe for Phase One Flashbacks from this day in 2012 and 2013.)
(You can see all the recipes from the month by clicking Daily Phase One Recipes. Check after the recipe for Phase One Flashbacks from this day in 2012 and 2013.)
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Easy CrockPot Southwestern Pot Roast Recipe Low Carb Gluten Free Can be Paleo
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| This delicious Slow Cooker Southwestern Pot Roast has only five ingredients! |
(Today's pick for the month of Daily Phase One Recipes is this delicious CrockPot Southwestern Pot Roast that I've made many times since I first posted it back in 2008. I need to update this recipe with step-by-step photos, but actually this recipe is so easy you probably don't need them! You can see all the recipes from the month by clicking Daily Phase One Recipes. Check after the recipe for Phase One Flashbacks from this day in 2012 and 2013.)
This is one of my Five Ingredients Recipes and it uses canned beef broth and salsa to add southwestern flavor to pot roast that gets tender and flavorful in the slow cooker. Please don't skip the preparation steps of browning the roast and reducing the beef broth on the stove before you add it to the slow cooker, because both those steps add a lot of flavor here. You can do that the night before if you'd like, and then put the browned meat, broth, and salsa in the slow cooker to cook all day on low while you're at work.
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Recipe for Sausage and Lentils with Fried Sage Gluten Free
This classic dish of Sausage and Lentils with Fried Sage is a meal I'd always find comforting!
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(For Friday Flashbacks I feature favorite recipes from the past that have been my personal favorites, and recipe for Sausage and Lentils with Fried Sage qualifies for Phase One Fridays as well. My love for lentils is pretty obvious, and this is definitely something I'd enjoy eating any time of year. And this year I have sage growing in my windowsill over the winter, score!)
This recipe for Sausage and Lentils with Fried Sage was inspired by one in The Silver Spoon, a classic Italian cookbook that I think every serious cook should own. The addition of fried sage was my idea after seeing it on restaurant menus, and the fried sage was a wonderful addition to this dish, if I do say so myself. Sage is something I have growing abundantly for most of the year, and when you fry it the sage flavor intensifies just a bit as the leaves are transformed into crispy morsels of sage-flavored goodness. But if you like Italian Sausage and Lentils but don't have fresh sage, this dish would still be very good without the sage.
This recipe for Sausage and Lentils with Fried Sage was inspired by one in The Silver Spoon, a classic Italian cookbook that I think every serious cook should own. The addition of fried sage was my idea after seeing it on restaurant menus, and the fried sage was a wonderful addition to this dish, if I do say so myself. Sage is something I have growing abundantly for most of the year, and when you fry it the sage flavor intensifies just a bit as the leaves are transformed into crispy morsels of sage-flavored goodness. But if you like Italian Sausage and Lentils but don't have fresh sage, this dish would still be very good without the sage.
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Mushroom and Feta Breakfast Casserole Low Carb Gluten Free
Mushroom and Feta Breakfast Casserole has two of my very favorite ingredients!
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(For Phase One Fridays I feature Phase One Recipes from the past that have been my personal favorites. This recipe was updated with new photos and step-by-step instructions, May 2014.)
I'm happy to have updated photos of this favorite Mushroom and Feta Breakfast Casserole to share for Phase One Friday this week, and if I was forced to choose only one breakfast casserole out of the many different ones I've shared here, this would have to be it. There's something about the combination of mushrooms and feta that sounds like a perfect breakfast to me. This casserole is also a sentimental favorite because back in 2008 I made this for breakfast when Genie from The Inadvertent Gardener stopped for a night as she was headed for California. But whether you're having guests for breakfast or just looking for make-ahead breakfast options, breakfast casseroles like this are a good way to keep your healthy eating plan on track. It would also make a nice option if you're looking for ideas for Mother's Day Brunch, hope you enjoy!
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Recipe for Grain Free Meatloaf with Tomatoes Fennel and Flax Seed Phase One Gluten Free Low Carb
This Grain-Free Meatloaf with Tomatoes, Fennel, and Flax Seed is low-carb, gluten-free, and South Beach Phase One. And it's delicious!
(For today's post for A Month of Daily Phase One Recipes, I've updated the photos for this Grain-Free Meatloaf with Tomatoes, Fennel, and Flax Seed from 2007; this meatloaf has lean ground beef, turkey Italian sausage, roasted tomatoes or drained canned tomatoes, and flax seed meal instead of bread crumbs to bind the meatloaf together. This recipe makes two meatloaves, but it freezes well, and this delicious meatloaf will probably get gobbled up pretty quickly.)
I'm fan of meatloaf, so when I set out to make a Phase One meatloaf recipe, I came up with the idea of using flaxseed meal instead of bread crumbs so the meatloaf would be grain free. Flax seeds are very rich in nutrients, and the oil is popular as a nutritional supplement. But flax seeds are more nutritious than merely the oil because besides omega-3 fatty acids, the seeds are rich in both kinds of fiber and they also contain a phytoestrogen called lignans. Of interest to South Beach Dieters, flax seed meal has equal amounts of carbohydrates and fiber, which means no net carbs. The amount of flax seed meal I used in this recipe seemed perfect to bind the meatloaf together, but you could certainly use more.
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Cheesy Baked Cauliflower Tots Low Carb Gluten Free
Bite-sized and delicious, these Cheesy Baked Cauliflower Tots are great for a snack or a low-carb side dish!
When a food idea takes off on Pinterest, it can quickly spread around the web, and I know that's where I first saw the idea of finely chopped cauliflower made into cauliflower "Tater-Tots." The original deep-fried Tater-Tots are one of those foods from childhood that I kept liking way into adulthood, and I love the idea of a healthier version made from cauliflower, so the minute I saw this I knew I'd be trying it. I saw ideas for califlower tots that looked tasty from several other bloggers, but every recipe I found had an ingredient I didn't want to use (like breadcrumbs, cornmeal, heavy cream, or butter) so I started experimenting to come up with my own version.
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Easy Broccoli and Radish Salad Recipe with Gorgonzola Low Carb Gluten Free
This Broccoli and Radish Salad Recipe with Gorgonzola is a healthy red-and-green salad for your holiday buffet!
(Easy Broccoli and Radish Salad with Gorgonzola was updated with better photos, December 2014.)
Everywhere you look on Pinterest and on the blogs there are Christmas cookies, and even though I do have a few ideas for low-sugar and sugar-free cookies, truthfully I'm tired of the sweets and ready for something green and crunchy! This Easy Broccoli and Radish Salad with Gorgonzola is the kind of simple salad I'd make for myself for a quick lunch, but don't you think the bright red and green colors (and the use of creamy Gorgonzola cheese) make this something you can get away with for a Christmas salad? Personally I would head right for this on the buffet table.
Before we get to the recipe, let's talk about healthier salad dressing. Blue cheese dressing is definitely a limited food if you're following the South Beach Diet or trying to focus on healthy eating. But I love blue cheese dressing, and for years I've been buying Lighthouse Chunky Blue Cheese and mixing it half-and-half with buttermilk for an easy and more diet-friendly blue cheese dressing that still tastes wonderful. That's the dressing I used for this easy salad, but if you have a favorite dressing recipe, I'm sure homemade dressing will be even better. (And if you're making homemade blue cheese dressing eight days before Christmas, more power to you!)
Click to continue readingBefore we get to the recipe, let's talk about healthier salad dressing. Blue cheese dressing is definitely a limited food if you're following the South Beach Diet or trying to focus on healthy eating. But I love blue cheese dressing, and for years I've been buying Lighthouse Chunky Blue Cheese and mixing it half-and-half with buttermilk for an easy and more diet-friendly blue cheese dressing that still tastes wonderful. That's the dressing I used for this easy salad, but if you have a favorite dressing recipe, I'm sure homemade dressing will be even better. (And if you're making homemade blue cheese dressing eight days before Christmas, more power to you!)
Wednesday, March 11, 2015
Low Carb Rotisserie Chicken Christmas Salad Recipe with Avocado Red Pepper and Lime Gluten Free
Low-Carb and Gluten-Free Chicken salad gets festive with Christmas colors!
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The holidays are absolutely the hardest time of year to stick to a more carb-conscious eating plan, and when I go to a party I'm always grateful if the hosts offer a few healthy-eating options. And when I'm taking a pot-luck dish, I always try to take a lower-carb favorite that's something I love so I won't feel deprived if there end up being lots of other things I don't want to eat. I already have a favorite red-and-green chicken salad that's amazing if you're a green olive fan. But this week I bought one of those packs of shredded rotisserie chicken meat from Costco (so handy!) and the idea for this Rotisserie Chicken Christmas Salad with Avocado, Red Pepper, and Lime popped into my mind. And even though I am a very bad blogger for not sharing this with you sooner, this will still be delicious if you make it long after Christmas is over.
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Indian Spiced Slow Cooker Red Lentil Soup Recipe with Spinach and Coconut Milk Vegan Gluten Free
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| We swooned over this Indian-Spiced Slow Cooker Red Lentil Soup with Spinach and Coconut Milk |
I know some of you are going to take one look at the title of this recipe and veto it because you think the Indian spices, the red lentils, or the spinach is just not going to appeal to you. But that would be truly sad, because the entire time we were making this easy slow cooker soup, Jake and I just couldn't stop tasting it and remarking on how good it was! Admittedly Jake is an Indian food lover, and I'm a fanatic for red lentils, but still we're pretty picky about what we consider to be "blog-worthy" and this delicious soup more than made the cut. If you're not vegan you might like it with a dollop of fat-free Greek Yogurt, and I loved it with a generous squeeze of lime.
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Saturday, March 7, 2015
Vegan Sugar Free Gluten Free Palisades Peach Crisp Or Make It With Nectarines To Avoid Peeling!
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| This warm and delicious peach crisp makes the perfect dessert! And its less than 150 calories per serving! Follow Foods For Long Life on FACEBOOK ! |
My Visit to Grand Junction, Colorado
My good friend, Dr. Christine Gallagher, who is a Natural Health Practitioner at Journey4Wellness, invited us to visit her and her family in Grand Junction, Colorado. Doug and I had never been there so we were excited to visit. They live right at the base of the Colorado National Monument which is one of the most beautiful sites Ive ever seen.
Christine practices a modality that is quite interesting and amazing. Its called Acutonics® which is similar to acupuncture but instead of using needles, she uses special tuning forks! Its very cool.
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| Me (left) and Dr. Christine Gallagher during my Colorado visit |
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| "Coke Ovens" - dome-shaped sandstone monoliths in the Colorado National Monument in Grand Junction, Colorado |
Colorado Grows Amazing Peaches!
Christine introduced me to Palisades peaches, one of the best tasting peaches Ive ever had! Since she had a big box of them, and Doug and I LOVE crisp, we made the family Palisades peach crisp several times during our visit. Her son is allergic to sugar (a mixed blessing) so we made a sugar free version using stevia. We realized that peaches, like most fruit, is so sweet, sugar is entirely unnecessary!
When we got home, we made it again only this time we used nectarines, instead of peaches, and gluten free flour. Since nectarines have such thin skin, we decided not to peel them. It came out great! So if you arent in the mood to peel peaches, try making nectarine crisp! The gluten free flour also worked very well so this makes a good gluten free dessert if you buy gluten free oats. Oats are naturally gluten free but sometimes they can get contaminated in the processing plant. If you have celiac or are especially intolerant to gluten or wheat, buy "certified" gluten free oats.
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| Palisades peaches are amazing! |
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| Try making the crisp with sliced nectarines. If they have a thin skin, there is no need to peel them. A real time saver! |
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| Another wonderful peach recipe is Raw Vegan Peach and Blueberry Crisp |
Peach (or Nectarine) Crisp
Vegan, Sugar Free, Gluten Free
[makes 8 servings]
For the topping
3/4 cup (gluten free) rolled oats
1/2 cup (gluten free) all purpose flour
3 packets Sweet Leaf stevia
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
3 tablespoons Earth Balance buttery spread
For the fruit
7 cups thinly sliced, (about 9) peeled peaches or un-peeled nectarines
1 - 2 teaspoons fresh fruit protector or 1 tablespoon lemon juice
1 packet Sweet Leaf stevia
1/4 t cinnamon
Preheat oven to 350 degrees C and take out a 7" x 11" or 8" x 8" baking pan.
Make the topping by mixing all topping ingredients with a fork until well blended and crumbly. Set aside.
Place all fruit in baking pan and stir in fruit protector (or lemon juice), stevia and cinnamon.
Spread the topping evenly over the fruit and bake for 45 to 55 minutes or until bubbly and golden brown.
Remove from oven, let sit for 15 minutes and serve. Top with dairy free, vanilla ice cream or just eat as is!
Per serving: 132.2 calories, 4.1 g fat, 1.0 g saturated fat, 0 mg cholesterol, 2.7 g protein, 24.1 g carbohydrates, 3.3 g dietary fiber and 26.7 mg sodium.
Kale Bowl With Quinoa Millet Or Rice Perfect For Breakfast Lunch Or Dinner!Vegan Gluten Free And Low In Calories
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| This low-calorie kale bowl is perfect for weight loss! Follow Foods For Long Life on Facebook and Pinterest. Check out my eBook, Health Begins in the Kitchen. |
One of my Favorite Meals
This simple kale bowl makes a great meal. Lately Ive been enjoying it for breakfast but it is also wonderful for lunch or dinner. You can use any of your favorite grains as the base. For a gluten-free meal, use quinoa, millet, or rice. If gluten is not an issue, you can also make the dish with barley, farro, or couscous. Or, if youd like, replace the kale with chard or beet greens.
For breakfast I serve it with a small fruit salad and for lunch or dinner I serve it with a tossed green salad or cup of soup.
Perfect for Weight Loss
Whatever grain or greens you select, its a delicious low calorie recipe, with less than 300 calories per serving. When made with kale and protein-rich quinoa, the dish provides 11 grams of complete protein, providing all of the essential amino acids. It also delivers a substantial dose of omega-3 fatty acids. The avocado provides a healthy monounsaturated fat that keeps you full longer.
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Kale Bowl with Quinoa, Avocado, and Hemp Seeds
Vegan, Gluten Free
[makes 4 servings]
1 cup quinoa
2 cups water
1/4 teaspoon salt plus some for sprinkling
4 packed cups raw kale, stems removed and washed
1 avocado
2 tablespoons raw hemp seeds
1/2 lemon
Prepare quinoa. If quinoa is not pre-rinsed, place in a fine mesh strainer and rinse under cold water for several minutes.
Place quinoa in a 2-quart sauce pan with 1/4 teaspoon of salt and bring to a boil. Reduce heat and simmer, covered, until all the water is absorbed, about 18 to 20 minutes. Remove from the heat and let rest for another 10 minutes.
While the quinoa is cooking, steam the kale until tender, about 10 minutes.
Meanwhile, thinly slice the avocado and set aside.
To prepare the kale bowl, place one quarter of the cooked quinoa in each of four bowls.
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| I used multi-colored quinoa as the base of this kale bowl. |
Place one quarter of the steamed kale over the quinoa.
Place one quarter of the avocado slices over the kale.
Squeeze fresh lemon juice over each bowl and sprinkle each with one quarter of the hemp seeds and a little salt. Serve immediately.
Per serving: 277 calories, 10.5 g fat, 1 g saturated fat, 789 mg omega-3 and 3,182 mg omega-6 fatty acids, 0 mg of cholesterol, 11 g protein, 38 g carbohydrates, 7 g dietary fiber, and 179 mg sodium (not counting the final pinch of salt).
Looking for additional delicious recipes to help you lose weight, get healthy, and feel great? Check out my eBook, Health Begins in the Kitchen available on Amazon and iTunes.
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