Black Bean and Corn Salad

Black Bean and Corn Salad

  "This black bean corn salad is good, versatile, easy, flavourful and
  loaded with vegetables! It makes a healthy main dish, side dish or
  salsa"
Serves : 8    

2 cups frozen corn
2 cups cooked black beans, drained and rinsed
3 large tomato
1 bunch green onions, chopped
1 green chile, chopped
2 cloves garlic, minced fine
2 tablespoons apple cider vinegar
2 tablespoons olive oil
2 teaspoons lime juice
1/4 teaspoon ground cumin
1/4 teaspoon fresh ground pepper
2 teaspoons chili powder


With corn in a colander  rinse in under running cold water and put into a
a large bowl

add all other ingredients and toss to coat.

Cover and refrigerate for at least 1 hour.

Stir before serving.


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Per Serving (excluding unknown items): 135 Calories; 4g Fat (25.3%
calories from fat); 6g Protein; 22g Carbohydrate; 5g Dietary Fiber; 0mg
Cholesterol; 6mg Sodium.  Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat;
1/2 Vegetable; 0 Fruit; 1/2 Fat.

NOTES : Serve over leaves of lettuce or over chilled cooked rice,
        millet or quinoa
        This salad tastes wonderful as a salsa in a taco or with
        taco chips
       
        In the middle of winter the tomatoes don't have much
        flavour. So I substitute a 28 oz can of diced tomatoes
        (drained)

Sweet Potato and Pulled Pork Moussaka

                  
"A rich twist on the Traditional Moussaka"
serves 8-10

  1         tablespoon  olive oil
  1         whole  sweet potato -- cut in 1/2" slices
  1         large  onion -- sliced thin
  1         clove garlic -- minced
  4         cups  "Long and Slow Pulled Pork" or any recipe of pulled pork
  1/2      teaspoon  cinnamon
  4         cups Béchamel sauce  see   Gluten Free White Sauce (Béchamel sauce)
  1/4      teaspoon  ground nutmeg
  1         teaspoon  paprika
  2         whole  eggs -- lightly beaten
  1/4      cup  grated parmesan cheese

Preheat oven to 350°F

Heat oil in a large heavy skillet, add the sliced sweet potatoes. Cover
and lower heat. After about 3 minutes, uncover and turn the sweet potatoes
with a spatula. Cover and continue to cook until tender, another 3
minutes. Remove from pan and set aside, add the onion and sauté until
onions are soft; add garlic and let cook  for another minute.

Arrange the potato slices into a greased large oven proof dish.
Spread pulled pork and over meat, spread the onions over the meat.

Stir eggs, cheese and nutmeg, cinnamon, into cooled béchamel sauce until
smooth.
Pour béchamel sauce over entire casserole, sprinkle with paprika and put
into oven without uncovered for 45 minutes or until top is nicely browned.


Remove from oven and let rest for 15 minutes.

Description:
  "A rich twist on the Traditional Moussaka"
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Per Serving (excluding unknown items): 405 Calories; 29g Fat (63.8%
calories from fat); 17g Protein; 20g Carbohydrate; 2g Dietary Fiber; 137mg
Cholesterol; 422mg Sodium.  Exchanges: 1/2 Grain(Starch); 2 Lean Meat; 1/2
Vegetable; 0 Fruit; 1/2 Non-Fat Milk; 4 1/2 Fat; 1/2 Other Carbohydrates.

Gluten Free White Sauce (Béchamel sauce)

Gluten Free White Sauce (Béchamel sauce)

Yield: 2 cups

1 1/2 cups milk
1/2 cup whipping cream
2 tablespoons cornstarch
2 tablespoons butter
1 small onion, quartered
1 whole bay leaf
1 whole clove
salt and pepper


1.    In a saucepan add milk and cream, onion, bay leaf and 1 clove; scald milk over low heat (heat until small bubbles start to form around the edges of the pot. Remove from heat.

2.    Let steep for 10 minutes, strain out solids and set milk aside until needed.

3.    Over medium low heat melt the butter in a pan, then stir in the flour continue to stir until fat is absorbed into corn starch.

4.    Gradually stir in warm milk, a little at a time, and bring to a boil, stirring constantly.

5.    Season to taste and simmer over medium heat, stirring constantly until sauce thickens, for 8-10 minutes.

Long and Slow Pulled Pork

Long and Slow Pulled Pork on GF Skillet Biscuits

                     
For tonight's dinner we are having Long and Slow Pulled Pork on Gluten Free Skillet Biscuits. It is named so because it is cooked in a slow cooker  for 9 hrs at low to achieve the tender easy to pull apart texture. I is best made the day before and then let the wonderful sauce soak into the pulled apart pork in the fridge overnight.
Recipe By:Ellen Ennis-Davis
Servings   : 10  

  4 1/2        pounds  pork shoulder roast -- bone in
  1              can  tomato paste
  1              cup  water
  1/4           cup  apple cider vinegar
  1/4           cup  balsamic vinegar
  1/4           cup  grainy mustard
  1/4           cup  Worcestershire sauce
  1/4           cup  soy sauce, low sodium
  3/4           cup  brown sugar
  1              tablespoon  garlic powder
  4              tablespoons  chili powder

• If there is skin on the roast, cut it off leaving as much of the fat on as possible.
• In a bowl whisk together the tomato paste, water, brown sugar, Dijon, vinegars, Worcestershire sauce, soy sauce, garlic powder and chili powder.
• Pour 1/4  of the  sauce in the bottom of the slow cooker then place the roast in  fat side up. Pour remaining over the roast ensuring it is fully coated with sauce.
• Set the slow cooker on low, cook for 6 hrs or until meat thermometer reaches 200°f.
• Turn off the slow cooker and remove the pork to a cutting board.
• Mix the water into the sauce and strain it from the slow cooker through
• the strainer and return any meat solids to the slow cooker and discard all else. Set the strained sauce aside.
• Remove and discard the bone. Using 2 forks, shred the meat into bite-sized pieces, discarding any large pieces of fat. Return the shredded meat to the slow cooker. 
• Use a spoon to skim and discard the fat from the surface of the sauce. 
• Add sauce back to the slow cooker Stir gently until pork is well moistened. Taste and season with salt and pepper to taste. Serve right away or for maximum taste let sit overnight and warm up the next day.

Serve over bread, biscuit, buns or rice
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Per Serving (excluding unknown items): 442 Calories; 

29g Fat (58.1% calories from fat); 

28g Protein; 

18g Carbohydrate; 

2g Dietary Fiber; 

109mg Cholesterol; 

619mg Sodium.  

Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 3 1/2 Fat; 1 Other Carbohydrates.

Sloppy Joe

Sloppy Joe
Gluten free, made with extra lean ground beef and lots of veggies.
serves 8 
   
  1 pound  extra lean ground beef
  2 tablespoons  virgin olive oil
  1 large  onion, chopped
  1 large  carrot, shredded
  2 stalks  celery, chopped
  1 small  zucchini, shredded, unpeeled
  2 cloves  garlic, minced fine
  2 medium  apple, shredded, unpeeled
  1 tablespoon  cornstarch
  1 can  tomato paste
  2 cups  water
  2 tablespoons  honey
  2 tablespoons  apple cider vinegar
  1 tablespoon  soy sauce, low sodium, gf
  1 tablespoon  Worcestershire sauce, gf
  1 tablespoon  grainy mustard, gf

• In a deep skillet or dutch oven add oil and turn to medium and brown ground beef
• Add onions and saute until translucent
• Add the rest of the carrots, celery, zucchini, garlic and  apple. stir
• around and let cook 5 min.
• Sprinkle the corn starch over mixture and stir it in.
• Add tomato paste, water, honey, vinegar, soy sauce, Worcestershire sauce and mustard.
• Stir together and let simmer on low until vegetables are tender.

Serve over rice or gluten free bread/bun
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Per Serving (excluding unknown items): 189 Calories; 
11g Fat (50.1% calories from fat); 
10g Protein; 
14g Carbohydrate; 
2g Dietary Fiber; 
31mg Cholesterol; 
241mg Sodium.  

Exchanges: 0 Grain(Starch); 1 Lean Meat; 1 Vegetable; 1/2 Fruit; 
1 1/2 Fat; 1/2 Other Carbohydrates.

Chicken Breast with Orange Ginger Barbecue Sauce

Serves 4

5.5 oz can tomato paste

zest of 1 orange (reserve 1/2 for garnish)

1/2 teaspoon freeze dried coffee crystals

Juice of  2 orange

2 cloves garlic, minced

3 tablespoons gf soy sauce

3 tablespoons Demerara  sugar

4 tablespoon(s) apple cider vinegar

1 small onion, minced

1 tablespoon) ginger, grated

1 teaspoon(s) hot pepper sauce

2 tablespoons olive oil

4 boneless skinless chicken breasts

Preheat oven to 350°F

Combine all ingredients save chicken into a blender.

Blend on medium until smooth

Put chicken in baking, cover chicken with 1/2 sauce and bake in the oven for 20 minutes. Turn the chicken cover chicken with the remainder of sauce, return to the oven for another 20 minutes. Remove chicken to a platter and sprinkle with reserved orange zest serve sauce on the side, sauce is great on rice or fries.

Salt Replacement Seasoning Mix

This has a lot of ingredients but it is worth it. After you have made it once you can adjust some ingredients to your own taste.

1/2 tsp cayenne pepper
1 tbsp garlic powder
2 tsp dried lemon zest
2 tsp dried basil
2 tsp dried marjoram
2 tsp dried thyme
3 tsp dried parsley
1 tsp dried savory
1 tsp ground mace
4 tsp onion powder
1 tsp dried sage

4 teaspoons sweet paprika
4 teaspoons parsley flakes
2 teaspoons ground black pepper

1 tablespoon citric acid powder
1 teaspoon garlic powder
1 tbsp garlic powder
1/4 teaspoon celery seeds
1/4 dill seed
1 dried tomatoes, cut into slivers -- not in oil! (1 to 2)

Combine all in blender and process until well powdered. and seal in ziploc or jar with tight fitting lid. Store in cool dark space..

Cajun (Blackened) Spice Mix Recipe

Use this mixture for barbecue ribs,  Cajun soups or sauces, blackened protein recipes etc.
makes: about 1-1/4 cups

• 1/4 cup chili powder
• 1/4 cup paprika (smoked if you can find it)
• 1 Tablespoon onion powder
• 1 Tablespoon garlic powder
• 1 Tablespoon coarsely ground black pepper
• 1 Tablespoon dried basil
• 1 Tablespoon dried oregano
• 1 Tablespoon ground coriander
• 1/2 teaspoon cayenne pepper*
• 2 teaspoons dried thyme
• 1 teaspoon cumin
• 1/8 teaspoon ground nutmeg
• 1/2 teaspoon white pepper 
• 1 teaspoon citric acid

Combine chili powder, paprika, onion powder, black pepper, basil, oregano, coriander, cayenne pepper, thyme, cumin, white pepper and citric acid until well-mixed.

Place the spice mix in a glass jar and seal tightly. Store in a cool, dark place up to 3 months.
*adjust cayenne pepper to you own taste 

African Sweet Potato Stew (vegan)

Serves 4-6

1 tablespoon olive oil

1 large onion, chopped

3 to 4 cloves garlic, minced

1 medium sweet potatoes, chopped 1"
1 cup frozen corn (thawed)

1 can (28 ounce) diced tomatoes, undrained

1 1/2 cups tomato juice

3/4 cup apple juice

1 to 2 teaspoons grated fresh ginger root

1/4 teaspoon red pepper flakes

2 cups kale, chopped

1/3 cup natural peanut butter
1/2 cup peanuts, chopped as garnish

Heat oil in a dutch oven, over medium-high heat.

Add onion; Cook, stirring, until tender, add garlic sauté until soft.

Add in sweet potatoes, tomatoes, tomato juice, apple juice, ginger, and red pepper flakes. bring to a rolling boil, reduce heat to medium-low; Cover.

Simmer about 15 minutes. add kale cover cook another 10 min. Add corn and simmer uncovered for about 5 minutes.

Stir in peanut butter until well blended and hot, about 1 minute.

Serve stew with warm chapatis or biscuits.

Millet Chapati (vegan)

Millet is an ancient grain that grows wild in Africa and all across Asia. Millet grows fast, and doesn’t need very much rain, so it’s a good crop for dry or cold climates. Millet was used for bread long before wheat was cultivated in Africa and is Gluten Free.

Makes 6-8 chapati

1 1/2 cups millet flour (bajra atta)
1/2 cup brown rice flour

1 tsp salt
1 bunch green onions or cilantro chopped (optional)

Warm water

Olive oil

Mix millet and rice flour with salt and herbs, if using in a large mixing bowl.

Pour a very small amount of water into this well and start to blend flour with it. Keep mixing till the flour and water start to come together. Add very little at a time as required and only enough to make the dough come together to make a medium firm. Wrap dough onto plastic lightly greased plastic wrap and bring the edges of the plastic twist the loose plastic forming the dough into a ball, let rest for 30 minutes to and hour to allow moisture to hydrate the flour. unwrap knead on a lightly floured board for about 3 min. break into 1 1/2 inch balls, cover them with a damp towel to keep from drying out.

Flour counter and with a rolling pin or bottle, roll into thin rounds. 

Heat a lightly oiled skillet to medium high and heat each round for 1-2 minutes on each side, until lightly browned. Brush with olive oil and keep warm in foil with oven set to 200°F.