tag:blogger.com,1999:blog-38706622636564624242024-02-07T00:05:32.361-05:00Pooka's What's for Dinner<b><big>Gluten Free Recipes:</big></b>
<big>GLUTEN FREE WITH ATTITUDE!</big>Ellen Ennis-Davishttp://www.blogger.com/profile/11469601539652328119noreply@blogger.comBlogger379125tag:blogger.com,1999:blog-3870662263656462424.post-50514573305554976602023-12-01T12:01:00.001-05:002023-12-01T12:01:32.418-05:00 Soft Gluten Free White Rolls with Tangzhong method<div style="text-align: left;"><h1> Soft Gluten Free White Rolls </h1></div><div style="text-align: left;"><h1>with Tangzhong method<!--[if gte mso 9]><xml>
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</h1></div><p class="MsoNormal"><span class="hgkelc"><span lang="EN" style="mso-ansi-language: EN;">This recipe has three main steps. </span></span></p><p class="MsoNormal"><span class="hgkelc"><span lang="EN" style="mso-ansi-language: EN;">1. Prepare the flour mix. </span></span></p><p class="MsoNormal"><span class="hgkelc"><span lang="EN" style="mso-ansi-language: EN;">2. Make the
tangzhong </span></span></p><p class="MsoNormal"><span class="hgkelc"><span lang="EN" style="mso-ansi-language: EN;">3. make the bread </span></span></p>
<p class="MsoNormal"><span class="hgkelc"><span lang="EN" style="mso-ansi-language: EN;"> Note: The tangzhong method, one essentially <b>pre-cooks a portion of the
dough using hot water, which causes the starch to gelatinize and make the bread
softer</b>. “Unlike European breads that I'm used to, it is not crusty</span></span></p>
<p class="MsoNormal"> </p>
<h2 class="MsoNormal" style="text-align: left;">Gluten Free Flour blend for light and fluffy white yeast
breads</h2>
<h3 class="MsoNormal" style="text-align: left;">Ingredients <br /></h3><p class="MsoNormal">For 700g (approx 5 cups)</p>
<p class="MsoNormal"> 200 grams Potato Starch</p>
<p class="MsoNormal">85 grams bean flour (chickpea flour is fine)</p>
<p class="MsoNormal">250 grams Superfine White Rice Flour (I use glutinous or
sweet rice flour available in Asian Markets or International section of supermarkets)</p>
<p class="MsoNormal"><span style="mso-spacerun: yes;"> </span>75 grams Tapioca
Starch</p>
<p class="MsoNormal"><span style="mso-spacerun: yes;"> </span>75 grams Whey Protein
Isolate or Dry skim Milk powder</p>
<p class="MsoNormal"><span style="mso-spacerun: yes;"> </span>15 grams Xanthan Gum</p>
<h3 class="MsoNormal" style="text-align: left;">Instructions</h3>
<p class="MsoNormal"><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>Combine all flour blend ingredients in a
large container that has a tightly sealing lid. Replace the lid and shake the
contents vigorously several times, in all directions.</p>
<p class="MsoNormal"><span style="mso-spacerun: yes;"> </span>Remove the lid and
use a whisk to finish combining the ingredients.</p>
<p class="MsoNormal"><span style="mso-spacerun: yes;"> </span>Flour blend can be
stored in a cool, dark area (such as a pantry or closet) up to three months.
For longer storage, freeze for up to one year.</p>
<p class="MsoNormal"> </p>
<h2 class="MsoNormal" style="text-align: left;">1. Tangzhong</h2>
<h3 class="MsoNormal" style="text-align: left;">Ingredients </h3>
<p class="MsoNormal"><span style="mso-spacerun: yes;"> </span>½ cup (120 ml)
whole milk</p>
<p class="MsoNormal"><span style="mso-spacerun: yes;"> </span>¼ cup (60 ml)
water</p>
<p class="MsoNormal"><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>¼ cup (35 g) Gluten Free Flour blend for
light and fluffy white yeast breads</p>
<h3 class="MsoNormal" style="text-align: left;"><span style="mso-spacerun: yes;"> </span>Directions for the Tangzhong</h3>
<p class="MsoNormal"><span style="mso-spacerun: yes;"> </span>In small saucepan,
add milk, water, and flour and whisk to combine.<span style="mso-spacerun: yes;"> </span>Continue whisking over medium low heat until
mixture starts to get very thick and paste-like.<span style="mso-spacerun: yes;"> </span>Remove from heat and set aside to cool
slightly.</p>
<p class="MsoNormal"> For the Rolls</p>
<h3 class="MsoNormal" style="text-align: left;">Ingredients</h3>
<p class="MsoNormal"><span style="mso-spacerun: yes;"> </span>tangzhong (cooed to
touch)</p>
<p class="MsoNormal"><span style="mso-spacerun: yes;"> </span>2½ cups (350 g) Gluten
Free Flour blend for light and fluffy white yeast breads</p>
<p class="MsoNormal"><span style="mso-spacerun: yes;"> </span>¼ cup (50 g)
granulated sugar</p>
<p class="MsoNormal"><span style="mso-spacerun: yes;"> </span>1 tablespoon whole phylum
husks or 1½ teaspoon phylum husk powder</p>
<p class="MsoNormal"><span style="mso-spacerun: yes;"> </span>1 tablespoon instant
or fast acting yeast</p>
<p class="MsoNormal"><span style="mso-spacerun: yes;"> </span>2 tablespoon instant dry
skim milk powder</p>
<p class="MsoNormal"><span style="mso-spacerun: yes;"> </span>1 teaspoon salt</p>
<p class="MsoNormal"><span style="mso-spacerun: yes;"> </span>1 cup (240 ml) whole
milk</p>
<p class="MsoNormal"><span style="mso-spacerun: yes;"> </span>1 egg beaten</p>
<p class="MsoNormal"><span style="mso-spacerun: yes;"> </span>¼ cup (57 g) butter,
very soft</p>
<p class="MsoNormal">FOR BRUSHING ONTO ROLLS</p>
<p class="MsoNormal"><span style="mso-spacerun: yes;"> </span>2 tablespoon butter,
melted</p>
<h2 class="MsoNormal" style="text-align: left;"> </h2><h2 class="MsoNormal" style="text-align: left;">Soft Rolls</h2><h3 class="MsoNormal" style="text-align: left;">Instructions for rolls</h3>
<p class="MsoNormal"><span style="mso-spacerun: yes;"> </span>In the bowl of
stand mixer, add flour, sugar, yeast, phylum husks, dry milk, and salt.<span style="mso-spacerun: yes;"> </span>Whisk to combine.<span style="mso-spacerun: yes;"> </span>With mixer running on low speed with the
dough hook attached, add the butter and then slowly add milk. Add egg and mix
briefly. Stop mixer and add tangzhong. Increase the speed to medium high and
knead for 5 minutes.<span style="mso-spacerun: yes;"> </span></p>
<p class="MsoNormal"><span style="mso-spacerun: yes;"> </span>Scrape dough
together and cover bowl (or transfer to another bowl). Place in a warm,
draft-free area and allow to proof until doubled, 1-2 hours.<span style="mso-spacerun: yes;"> </span>Refrigerate dough overnight (at least 8
hours).<span style="mso-spacerun: yes;"> </span></p>
<p class="MsoNormal"><span style="mso-spacerun: yes;"> </span>When ready to make
rolls, remove dough from refrigerator and dump onto a well-floured
surface.<span style="mso-spacerun: yes;"> </span>Knead until smooth, adding
additional flour as needed to create a smooth, less sticky dough.<span style="mso-spacerun: yes;"> </span></p>
<h4 class="MsoNormal" style="text-align: left;">SHAPING ROLLS</h4>
<p class="MsoNormal"><span style="mso-spacerun: yes;"> </span>Divide dough into
portions.<span style="mso-spacerun: yes;"> </span>For dinner rolls, I divide
into 2-ounce pieces. If making hamburger or hot dog buns, 3-4 ounces is
standard. Flatten each piece slightly and pull in the dough from the sides to
create taut dough. Pinch the dough together and turn over to where the pinched
dough (the seam) is on the bottom. Put ball of dough on a smooth surface that
isn't floured (the flour will cause the dough to slide around and you want
friction). Put your hand over the dough with the outer edge of your palm where
your pinkie finger is creating a "cage" over the roll (the side of
your hand should always touch the surface of the counter). Move your hand in a
counter clockwise direction, pushing the dough around inside the
"cage" until the roll is nice and round. If it sticks a little,
that's okay. Just use your bench scraper to lift it up and place it into a
prepared pan*.<span style="mso-spacerun: yes;"> </span></p>
<p class="MsoNormal"><span style="mso-spacerun: yes;"> </span>Cover rolls with
plastic wrap and place in warm, draft-free area to rise until not quite doubled
in size, 30 minutes to an hour.<span style="mso-spacerun: yes;"> </span>Before baking,
brush rolls with melted butter.<span style="mso-spacerun: yes;"> </span>Bake in
a preheated 350° oven for about 20 minutes, or until golden brown and they
bounce back when lightly touched.<span style="mso-spacerun: yes;"> </span>Brush
with remaining melted butter and, if desired, cover with a towel to further
soften the crust. </p>
<p class="MsoNormal"> Notes</p>
<p class="MsoNormal">*These rolls can be baked in greased round 8-inch cake pans,
8 or 9-inch square baking pans, or 9 by 13-inch rectangular baking pans for
soft-sided dinner rolls.<span style="mso-spacerun: yes;"> </span>For hamburger
buns, place them on a large parchment-lined baking sheet about 2 inches apart.
I sometimes use wide mouth canning lids as Shaping ring.</p>
Ellen Ennis-Davishttp://www.blogger.com/profile/11469601539652328119noreply@blogger.com0Conmee, ON P0T1W0, Canada48.4843206 -89.63838109999998920.174086763821151 -124.79463109999999 76.794554436178842 -54.482131099999989tag:blogger.com,1999:blog-3870662263656462424.post-27160640982466697932017-10-03T14:32:00.000-04:002017-10-03T14:50:27.518-04:00Roasted Green Tomato and Avocado Soup<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
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<h2 style="text-align: left;">
<b> </b> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoYkYdC6SiOtbzqeIVvmklSegNC0XPjLqTd5GcuDRp-eD4uCTMixQEvxAT4oksbTIviLIQZ_Z6y8YyZfsY3BmcyJHRsDJ5wFESSlJju4d1XKGRGCilgvxtPbAnqZmnBVgsq4gfhCAVCZMy/s1600/green+tomato+soup.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="718" data-original-width="718" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoYkYdC6SiOtbzqeIVvmklSegNC0XPjLqTd5GcuDRp-eD4uCTMixQEvxAT4oksbTIviLIQZ_Z6y8YyZfsY3BmcyJHRsDJ5wFESSlJju4d1XKGRGCilgvxtPbAnqZmnBVgsq4gfhCAVCZMy/s400/green+tomato+soup.jpg" width="400" /></a></h2>
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Servies : 6<br />
<br />
Amount Measure Ingredient Preparation Method<br />
-------- ------------ ------------------ --------------------------<br />
2 pounds green tomatoes wedged<br />
3 tablespoons olive oil<br />
1 teaspoon salt<br />
1 teaspoon ground black pepper<br />
2 onions<br />
1 garlic bulb <br />
1 litre vegetable stock<br />
1 avocado -- peeled and chopped rough<br />
1 teaspoon molasses<br />
<br />
Preheat the oven to 400°. <br />
<br />
Toss together green tomatoes, onions and garlic in olive oil, sprinkle with salt and pepper. <br />
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Spread the tomatoes in an even layer on a baking sheet. Rub garlic bulb with oil at and roast for 30 minutes.<br />
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In a stockpot over medium heat, add the roasted vegetables and stock; simmer about 5 min. <br />
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Add avocado and molasses; then working in batches, puree the soup in a blender until smooth, Pass through sieve and adjust seasonings with salt and pepper.<br />
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NOTES : Serve with toast spread with garlic<br />
Add a trimmed extra garlic bulb when roasting vegetables.<br />
Squeeze roasted qarlic from bulb and spread on toast.<br />
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Recipe By : Ellen M. Davis<br />
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</o:shapelayout></xml><![endif]-->
<br />
<div class="MsoNormal">
<div style="text-align: left;">
<br /></div>
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 16.0pt; letter-spacing: 1.1pt;">Roasted Green Tomato and Avocado Soup</span></b></div>
<table border="0" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="border-collapse: collapse; mso-padding-alt: 0cm 0cm 0cm 0cm; mso-table-layout-alt: fixed; mso-yfti-tbllook: 1184;">
<tbody>
<tr style="height: 20.9pt; mso-height-rule: exactly; mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td style="border: none black 1.0pt; height: 20.9pt; mso-border-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 147.6pt;" valign="bottom" width="197"><div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm; margin-left: .2pt; margin-right: 0cm; margin-top: 7.2pt;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt; letter-spacing: 0.4pt;">Calories (kcal):</span></div>
</td>
<td style="border-left: none; border: none black 1.0pt; height: 20.9pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 356.4pt;" valign="bottom" width="475"><div align="right" class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm; margin-left: 0cm; margin-right: 317.5pt; margin-top: 7.2pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">292</span></div>
</td>
</tr>
<tr style="height: 11.85pt; mso-height-rule: exactly; mso-yfti-irow: 1;">
<td style="border-top: none; border: none black 1.0pt; height: 11.85pt; mso-border-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 147.6pt;" width="197"><div class="MsoNormal" style="margin-left: .2pt;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt; letter-spacing: 0.3pt;">% Calories from Fat:</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 11.85pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 356.4pt;" width="475"><div class="MsoNormal" style="tab-stops: decimal 24.75pt;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">44.1%</span></div>
</td>
</tr>
<tr style="height: 11.9pt; mso-height-rule: exactly; mso-yfti-irow: 2;">
<td style="border-top: none; border: none black 1.0pt; height: 11.9pt; mso-border-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 147.6pt;" width="197"><div class="MsoNormal" style="margin-left: .2pt;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt; letter-spacing: 0.4pt;">% Calories from Carbohydrates:</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 11.9pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 356.4pt;" width="475"><div class="MsoNormal" style="tab-stops: decimal 24.75pt;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">46.0%</span></div>
</td>
</tr>
<tr style="height: 13.1pt; mso-height-rule: exactly; mso-yfti-irow: 3; mso-yfti-lastrow: yes;">
<td style="border-top: none; border: none black 1.0pt; height: 13.1pt; mso-border-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 147.6pt;" width="197"><div class="MsoNormal" style="margin-left: .2pt;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt; letter-spacing: 0.4pt;">% Calories from Protein:</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 13.1pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 356.4pt;" width="475"><div class="MsoNormal" style="tab-stops: decimal 24.75pt;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">9.9%</span></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal" style="line-height: 1.0pt; margin-bottom: 31.4pt; mso-line-height-rule: exactly;">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="color: black; font-family: "tahoma" , "sans-serif"; letter-spacing: 0.8pt;">Per Serving
Nutritional Information</span></b></div>
<div class="MsoNormal" style="line-height: 1.0pt; margin-top: 6.2pt; mso-line-height-rule: exactly;">
<span style="height: 7px; left: -4px; mso-ignore: vglayout; position: relative; top: 0px; width: 675px; z-index: 251657728;"><img height="7" src="file:///C:\Users\emdavis\AppData\Local\Temp\msohtmlclip1\01\clip_image001.gif" width="675" /></span><span lang="EN-US"> </span></div>
<br clear="ALL" style="mso-ignore: vglayout;" />
<table border="0" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="border-collapse: collapse; mso-padding-alt: 0cm 0cm 0cm 0cm; mso-table-layout-alt: fixed; mso-yfti-tbllook: 1184;">
<tbody>
<tr style="height: 15.45pt; mso-height-rule: exactly; mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td style="border: none black 1.0pt; height: 15.45pt; mso-border-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 125.1pt;" width="167"><div class="MsoNormal">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt; letter-spacing: 0.2pt;">Total Fat
(g):</span></div>
</td>
<td style="border-left: none; border: none black 1.0pt; height: 15.45pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 76.5pt;" width="102"><div align="right" class="MsoNormal" style="margin-right: 15.1pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">15g</span></div>
</td>
<td style="border-left: none; border: none black 1.0pt; height: 15.45pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 60.1pt;" width="80"><div align="right" class="MsoNormal" style="margin-right: 27.9pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">30%</span></div>
</td>
<td style="border-left: none; border: none black 1.0pt; height: 15.45pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 143.5pt;" width="191"><div class="MsoNormal" style="margin-left: 28.1pt;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt; letter-spacing: 0.3pt;">Vitamin B6 (mg):</span></div>
</td>
<td style="border-left: none; border: none black 1.0pt; height: 15.45pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 50.2pt;" width="67"><div align="right" class="MsoNormal" style="margin-right: 14.2pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">.4mg</span></div>
</td>
<td style="border-left: none; border: none black 1.0pt; height: 15.45pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 48.6pt;" width="65"><div align="right" class="MsoNormal" style="margin-right: 14.75pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">21%</span></div>
</td>
</tr>
<tr style="height: 12.4pt; mso-height-rule: exactly; mso-yfti-irow: 1;">
<td style="border-top: none; border: none black 1.0pt; height: 12.4pt; mso-border-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 125.1pt;" width="167"><div class="MsoNormal">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt; letter-spacing: 0.3pt;">Saturated Fat
(g):</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 12.4pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 76.5pt;" width="102"><div align="right" class="MsoNormal" style="margin-right: 15.1pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">2g</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 12.4pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 60.1pt;" width="80"><div align="right" class="MsoNormal" style="margin-right: 27.9pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">16%</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 12.4pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 143.5pt;" width="191"><div class="MsoNormal" style="margin-left: 28.1pt;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt; letter-spacing: 0.3pt;">Vitamin B12 (mcg):</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 12.4pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 50.2pt;" width="67"><div align="right" class="MsoNormal" style="margin-right: 14.2pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">0mcg</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 12.4pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 48.6pt;" width="65"><div align="right" class="MsoNormal" style="margin-right: 14.75pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">0%</span></div>
</td>
</tr>
<tr style="height: 12.05pt; mso-height-rule: exactly; mso-yfti-irow: 2;">
<td style="border-top: none; border: none black 1.0pt; height: 12.05pt; mso-border-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 125.1pt;" width="167"><div class="MsoNormal">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt; letter-spacing: 0.4pt;">Monounsaturated
Fat (g):</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 12.05pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 76.5pt;" width="102"><div align="right" class="MsoNormal" style="margin-right: 15.1pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">9g</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 12.05pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 60.1pt;" width="80"><div align="right" class="MsoNormal" style="margin-right: 27.9pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">54%</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 12.05pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 143.5pt;" width="191"><div class="MsoNormal" style="margin-left: 28.1pt;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt; letter-spacing: 0.3pt;">Thiamin B1 (mg):</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 12.05pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 50.2pt;" width="67"><div align="right" class="MsoNormal" style="margin-right: 14.2pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">.2mg</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 12.05pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 48.6pt;" width="65"><div align="right" class="MsoNormal" style="margin-right: 14.75pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">14%</span></div>
</td>
</tr>
<tr style="height: 11.9pt; mso-height-rule: exactly; mso-yfti-irow: 3;">
<td style="border-top: none; border: none black 1.0pt; height: 11.9pt; mso-border-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 125.1pt;" width="167"><div class="MsoNormal">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt; letter-spacing: 0.3pt;">Polyunsaturated
Fat (g):</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 11.9pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 76.5pt;" width="102"><div align="right" class="MsoNormal" style="margin-right: 15.1pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">2g</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 11.9pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 60.1pt;" width="80"><div align="right" class="MsoNormal" style="margin-right: 27.9pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">15%</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 11.9pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 143.5pt;" width="191"><div class="MsoNormal" style="margin-left: 28.1pt;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt; letter-spacing: 0.4pt;">Riboflavin B2 (mg):</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 11.9pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 50.2pt;" width="67"><div align="right" class="MsoNormal" style="margin-right: 14.2pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">.2mg</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 11.9pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 48.6pt;" width="65"><div align="right" class="MsoNormal" style="margin-right: 14.75pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">10%</span></div>
</td>
</tr>
<tr style="height: 12.05pt; mso-height-rule: exactly; mso-yfti-irow: 4;">
<td style="border-top: none; border: none black 1.0pt; height: 12.05pt; mso-border-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 125.1pt;" width="167"><div class="MsoNormal">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt; letter-spacing: 0.4pt;">Cholesterol
(mg):</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 12.05pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 76.5pt;" width="102"><div align="right" class="MsoNormal" style="margin-right: 15.1pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">2mg</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 12.05pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 60.1pt;" width="80"><div align="right" class="MsoNormal" style="margin-right: 27.9pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">1%</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 12.05pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 143.5pt;" width="191"><div class="MsoNormal" style="margin-left: 28.1pt;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt; letter-spacing: 0.3pt;">Folacin (mcg):</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 12.05pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 50.2pt;" width="67"><div align="right" class="MsoNormal" style="margin-right: 14.2pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">56mcg</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 12.05pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 48.6pt;" width="65"><div align="right" class="MsoNormal" style="margin-right: 14.75pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">14%</span></div>
</td>
</tr>
<tr style="height: 12.05pt; mso-height-rule: exactly; mso-yfti-irow: 5;">
<td style="border-top: none; border: none black 1.0pt; height: 12.05pt; mso-border-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 125.1pt;" width="167"><div class="MsoNormal">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt; letter-spacing: 0.4pt;">Total
Carbohydrate (g):</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 12.05pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 76.5pt;" width="102"><div align="right" class="MsoNormal" style="margin-right: 15.1pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">35g</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 12.05pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 60.1pt;" width="80"><div align="right" class="MsoNormal" style="margin-right: 27.9pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">16%</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 12.05pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 143.5pt;" width="191"><div class="MsoNormal" style="margin-left: 28.1pt;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt; letter-spacing: 0.3pt;">Niacin (mg):</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 12.05pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 50.2pt;" width="67"><div align="right" class="MsoNormal" style="margin-right: 14.2pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">3mg</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 12.05pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 48.6pt;" width="65"><div align="right" class="MsoNormal" style="margin-right: 14.75pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">14%</span></div>
</td>
</tr>
<tr style="height: 11.9pt; mso-height-rule: exactly; mso-yfti-irow: 6;">
<td style="border-top: none; border: none black 1.0pt; height: 11.9pt; mso-border-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 125.1pt;" width="167"><div class="MsoNormal">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt; letter-spacing: 0.3pt;">Dietary Fiber
(g):</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 11.9pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 76.5pt;" width="102"><div align="right" class="MsoNormal" style="margin-right: 15.1pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">6g</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 11.9pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 60.1pt;" width="80"><div align="right" class="MsoNormal" style="margin-right: 27.9pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">28%</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 11.9pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 143.5pt;" width="191"><div class="MsoNormal" style="margin-left: 28.1pt;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt; letter-spacing: 0.3pt;">Caffeine (mg):</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 11.9pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 50.2pt;" width="67"><div align="right" class="MsoNormal" style="margin-right: 14.2pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">0mg</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 11.9pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 48.6pt;" width="65"><div align="right" class="MsoNormal" style="margin-right: 14.75pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">N/A</span></div>
</td>
</tr>
<tr style="height: 11.5pt; mso-height-rule: exactly; mso-yfti-irow: 7;">
<td style="border-top: none; border: none black 1.0pt; height: 11.5pt; mso-border-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 125.1pt;" width="167"><div class="MsoNormal">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt; letter-spacing: 0.3pt;">Protein (g):</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 11.5pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 76.5pt;" width="102"><div align="right" class="MsoNormal" style="margin-right: 15.1pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">8g</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 11.5pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 60.1pt;" width="80"><div align="right" class="MsoNormal" style="margin-right: 27.9pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">20%</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 11.5pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 143.5pt;" width="191"><div class="MsoNormal" style="margin-left: 28.1pt;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt; letter-spacing: 0.4pt;">Alcohol (kcal):</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 11.5pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 50.2pt;" width="67"><div align="right" class="MsoNormal" style="margin-right: 14.2pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">0</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 11.5pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 48.6pt;" width="65"><div align="right" class="MsoNormal" style="margin-right: 14.75pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">N/A</span></div>
</td>
</tr>
<tr style="height: 14.95pt; mso-height-rule: exactly; mso-yfti-irow: 8;">
<td style="border-top: none; border: none black 1.0pt; height: 14.95pt; mso-border-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 125.1pt;" width="167"><div class="MsoNormal">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt; letter-spacing: 0.3pt;">Sodium (mg):</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 14.95pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 76.5pt;" valign="top" width="102"><div align="right" class="MsoNormal" style="margin-right: 15.1pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">1527mg</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 14.95pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 60.1pt;" valign="top" width="80"><div align="right" class="MsoNormal" style="margin-right: 27.9pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">64%</span></div>
</td>
<td style="border-bottom: solid black 2.25pt; border-left: none; border-right: none black 1.0pt; border-top: none; height: 14.95pt; mso-border-alt: none black 0cm; mso-border-bottom-alt: solid black 2.25pt; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 143.5pt;" width="191"><div class="MsoNormal" style="margin-left: 28.1pt;">
<br /></div>
</td>
<td style="border-bottom: solid black 2.25pt; border-left: none; border-right: none black 1.0pt; border-top: none; height: 14.95pt; mso-border-alt: none black 0cm; mso-border-bottom-alt: solid black 2.25pt; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 50.2pt;" valign="top" width="67"><div class="MsoNormal">
<br /></div>
</td>
<td style="border-bottom: solid black 2.25pt; border-left: none; border-right: none black 1.0pt; border-top: none; height: 14.95pt; mso-border-alt: none black 0cm; mso-border-bottom-alt: solid black 2.25pt; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 48.6pt;" valign="top" width="65"><div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr style="height: 19.45pt; mso-height-rule: exactly; mso-row-margin-right: 242.3pt; mso-yfti-irow: 9;">
<td style="border-top: none; border: none black 1.0pt; height: 19.45pt; mso-border-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 125.1pt;" valign="top" width="167"><div class="MsoNormal" style="line-height: 9.7pt; margin-right: 57.6pt; mso-line-height-rule: exactly;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt; letter-spacing: 0.1pt;">Potassium
(mg): </span><span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt; letter-spacing: 0.3pt;">Calcium (mg):</span><span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt; letter-spacing: 0.1pt;"></span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 19.45pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal" style="line-height: 9.7pt; margin-bottom: .0001pt; margin-bottom: 0cm; margin-left: 37.8pt; margin-right: 16.2pt; margin-top: 0cm; mso-line-height-rule: exactly; text-indent: -3.6pt;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt; letter-spacing: -0.2pt;">887mg </span><span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt; letter-spacing: -0.45pt;">73 mg</span><span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt; letter-spacing: -0.2pt;"></span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 19.45pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 60.1pt;" valign="top" width="80"><div align="right" class="MsoNormal" style="line-height: 77%; margin-right: 27.9pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt; line-height: 77%;">25%</span></div>
<div align="right" class="MsoNormal" style="line-height: 116%; margin-right: 27.9pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt; line-height: 116%;">7%</span></div>
</td>
<td colspan="3" style="border: none; mso-cell-special: placeholder; padding: 0cm 0cm 0cm 0cm;" width="323"><div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr style="height: 12.05pt; mso-height-rule: exactly; mso-row-margin-right: 242.3pt; mso-yfti-irow: 10;">
<td style="border-top: none; border: none black 1.0pt; height: 12.05pt; mso-border-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 125.1pt;" width="167"><div class="MsoNormal">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt; letter-spacing: 0.2pt;">Iron (mg):</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 12.05pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 76.5pt;" width="102"><div align="right" class="MsoNormal" style="margin-right: 15.1pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">3mg</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 12.05pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 60.1pt;" width="80"><div align="right" class="MsoNormal" style="margin-right: 27.9pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">16%</span></div>
</td>
<td colspan="3" style="border: none; mso-cell-special: placeholder; padding: 0cm 0cm 0cm 0cm;" width="323"><div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr style="height: 13.15pt; mso-height-rule: exactly; mso-row-margin-right: 242.3pt; mso-yfti-irow: 11;">
<td style="border-top: none; border: none black 1.0pt; height: 13.15pt; mso-border-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 125.1pt;" width="167"><div class="MsoNormal">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt; letter-spacing: 0.2pt;">Zinc (mg):</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 13.15pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 76.5pt;" width="102"><div align="right" class="MsoNormal" style="margin-right: 15.1pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">2mg</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 13.15pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 60.1pt;" width="80"><div align="right" class="MsoNormal" style="margin-right: 27.9pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">10%</span></div>
</td>
<td colspan="3" style="border: none; mso-cell-special: placeholder; padding: 0cm 0cm 0cm 0cm;" width="323"><div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr style="height: 10.8pt; mso-height-rule: exactly; mso-row-margin-right: 242.3pt; mso-yfti-irow: 12;">
<td style="border-top: none; border: none black 1.0pt; height: 10.8pt; mso-border-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 125.1pt;" width="167"><div class="MsoNormal">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt; letter-spacing: 0.3pt;">Vitamin C
(mg):</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 10.8pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 76.5pt;" width="102"><div align="right" class="MsoNormal" style="margin-right: 15.1pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">46mg</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 10.8pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 60.1pt;" width="80"><div align="right" class="MsoNormal" style="margin-right: 27.9pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">76%</span></div>
</td>
<td colspan="3" style="border: none; mso-cell-special: placeholder; padding: 0cm 0cm 0cm 0cm;" width="323"><div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr style="height: 11.15pt; mso-height-rule: exactly; mso-row-margin-right: 242.3pt; mso-yfti-irow: 13;">
<td style="border-top: none; border: none black 1.0pt; height: 11.15pt; mso-border-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 125.1pt;" width="167"><div class="MsoNormal">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt; letter-spacing: 0.3pt;">Vitamin A
(i.u.):</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 11.15pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 76.5pt;" width="102"><div align="right" class="MsoNormal" style="margin-right: 15.1pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">41351U</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 11.15pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 60.1pt;" width="80"><div align="right" class="MsoNormal" style="margin-right: 27.9pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">83%</span></div>
</td>
<td colspan="3" style="border: none; mso-cell-special: placeholder; padding: 0cm 0cm 0cm 0cm;" width="323"><div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr style="height: 13.15pt; mso-height-rule: exactly; mso-row-margin-right: 242.3pt; mso-yfti-irow: 14;">
<td style="border-top: none; border: none black 1.0pt; height: 13.15pt; mso-border-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 125.1pt;" width="167"><div class="MsoNormal">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt; letter-spacing: 0.3pt;">Vitamin A
(r.e.):</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 13.15pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 76.5pt;" width="102"><div align="right" class="MsoNormal" style="margin-right: 15.1pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">413 1/2RE</span></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 13.15pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 60.1pt;" width="80"><div align="right" class="MsoNormal" style="margin-right: 27.9pt; text-align: right;">
<span lang="EN-US" style="color: black; font-family: "arial" , "sans-serif"; font-size: 8.5pt;">41%</span></div>
</td>
<td colspan="3" style="border: none; mso-cell-special: placeholder; padding: 0cm 0cm 0cm 0cm;" width="323"><div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr style="height: 11.35pt; mso-height-rule: exactly; mso-row-margin-right: 242.3pt; mso-yfti-irow: 15;">
<td style="border-top: none; border: none black 1.0pt; height: 11.35pt; mso-border-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 125.1pt;" valign="top" width="167"><div class="MsoNormal">
<br /></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 11.35pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal">
<br /></div>
</td>
<td style="border-bottom: black 1.0pt; border-right: black 1.0pt; border-style: none; height: 11.35pt; mso-border-alt: none black 0cm; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 60.1pt;" valign="top" width="80"><div class="MsoNormal">
<br /></div>
</td>
<td colspan="3" style="border: none; mso-cell-special: placeholder; padding: 0cm 0cm 0cm 0cm;" width="323"><div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr style="height: 15.1pt; mso-height-rule: exactly; mso-row-margin-right: 242.3pt; mso-yfti-irow: 16; mso-yfti-lastrow: yes;">
<td style="border-bottom: solid black 2.25pt; border-left: none black 1.0pt; border-right: none black 1.0pt; border-top: none; height: 15.1pt; mso-border-alt: none black 0cm; mso-border-bottom-alt: solid black 2.25pt; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 125.1pt;" valign="top" width="167"><div class="MsoNormal">
<br /></div>
</td>
<td style="border-bottom: solid black 2.25pt; border-left: none; border-right: none black 1.0pt; border-top: none; height: 15.1pt; mso-border-alt: none black 0cm; mso-border-bottom-alt: solid black 2.25pt; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 76.5pt;" valign="top" width="102"><div class="MsoNormal">
<br /></div>
</td>
<td style="border-bottom: solid black 2.25pt; border-left: none; border-right: none black 1.0pt; border-top: none; height: 15.1pt; mso-border-alt: none black 0cm; mso-border-bottom-alt: solid black 2.25pt; mso-border-left-alt: none black 0cm; mso-border-top-alt: none black 0cm; mso-height-rule: exactly; padding: 0cm 0cm 0cm 0cm; width: 60.1pt;" valign="top" width="80"><div class="MsoNormal">
<br /></div>
</td>
<td colspan="3" style="border: none; mso-cell-special: placeholder; padding: 0cm 0cm 0cm 0cm;" width="323"><div class="MsoNormal">
<br /></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal" style="line-height: 1.0pt; margin-bottom: 3.5pt; mso-line-height-rule: exactly;">
<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;"><span lang="EN-US" style="color: black; font-family: "verdana" , "sans-serif"; font-size: 7.0pt; letter-spacing: -0.1pt;">* Percent Daily Values are based on a 1500
calorie diet.</span></i><br />
</div>
</div>
Ellen Ennis-Davishttp://www.blogger.com/profile/11469601539652328119noreply@blogger.com0tag:blogger.com,1999:blog-3870662263656462424.post-78204556934526091232015-09-07T19:36:00.000-04:002015-09-07T19:36:33.041-04:00Moo Shoo Pork Wrap<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqaNoro08c9MQ26QAyEvkYnSWTx3_Xmk8dtXgXUyzDGz2Bdiy3KX9jp6lbMuTowzF7CfgIVUwk4Kvs1lJnEyfsUzGaCHzr5Hl9b_OMq8xutar-AiDMk2y1DBqjSaxVbwLjjDTFnlVbP1IL/s1600/IMG_0884a.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqaNoro08c9MQ26QAyEvkYnSWTx3_Xmk8dtXgXUyzDGz2Bdiy3KX9jp6lbMuTowzF7CfgIVUwk4Kvs1lJnEyfsUzGaCHzr5Hl9b_OMq8xutar-AiDMk2y1DBqjSaxVbwLjjDTFnlVbP1IL/s320/IMG_0884a.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"> "A very quick and easy version of Moo Shoo Pork using a tortilla in place of a Chinese pancake"</td></tr>
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<br />Recipe By : Ellen M. Davis<br />Serving Size : 4 <br /><br /><br /> Amount Measure Ingredient -- Preparation Method<br />-------- ------------ --------------------------------<br /> 1 tablespoon vegetable oil<br /> 1 teaspoon vegetable oil<br /> 1 pound pork loin<br /> 1 teaspoon cornstarch<br /> 1 garlic clove -- minced<br /> 16 ounces Broccoli Slaw<br /> 1 red bell pepper -- julienne<br /> 10 ounces sliced mushrooms<br /> 10 ounces coleslaw<br /> 1/2 cup oyster sauce<br /> 3 green onions -- sliced<br /> 4 large tortilla GF<br /> 4 tablespoons hoisin sauce -- - gluten free<br /> 1/4 cup hoisin sauce -- - gluten free/for dipping<br /><br />Heat large, deep skillet or wok over high heat. Add 1 tablespoon oil and heat until almost smoking. Toss pork with cornstarch in medium bowl. Add pork to skillet and cook, stirring, until beginning to brown, 3 to 4 minutes. With slotted spoon transfer pork to a bowl.<br /><br />Add remaining 1 teaspoon oil to skillet; add garlic and cook 15 seconds. Add vegetables and Stir-Fry Sauce to skillet. Cook, stirring frequently, until vegetables are tender-crisp, 5 minutes. Return pork to skillet and cook 1 minute more. Transfer to serving bowl and sprinkle with green onions.<br /><br />Wrap tortillas in paper towel and microwave on High 1 1/2 minutes.<br /><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOwtibhkwc2q6IbaIEDNfY3UH9_sSYcEYwueO_U1RDQt0GR5jei3lBM6s9zkiFoA4VzqRZSG1Dcy1JXEmCMVGVgaYz2RNel_myrQGJjOn1vdxgiLbbuz1ThE4nRk33wzLirqMf2oc6YSet/s400/IMG_0878a.jpg" width="400" /><br />To serve, spread Hoisin sauce on tortillas, spoon on Moo Shoo Pork and roll up.<br /><br /><br /> - - - - - - - - - - - - - - - - - - - <br /><br />Per Serving : 802 Calories; 24g Fat (26.0% calories from fat); 34g Protein; 117g Carbohydrate; 11g Dietary Fibre; 42mg Cholesterol; 2412mg Sodium. Exchanges: 5 1/2 Grain(Starch); 2 Lean Meat; 1 Vegetable; 4 Fat; 1 1/2 Other Carbohydrates.<br /><br /></div>
Ellen Ennis-Davishttp://www.blogger.com/profile/11469601539652328119noreply@blogger.com0tag:blogger.com,1999:blog-3870662263656462424.post-47046951616433333782015-09-07T12:25:00.003-04:002015-09-07T12:25:39.367-04:00Chili cottage pie with Cauliflower Mash Topping<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiI26Gpvk2oix5soz2C7GoAf0t2by9NYhIPT1JXbrtqfdhOptiY-kmtBSlU6GLSvtxPcMvOSK-d5QTjoAYxen97zotwVujN8WstidjRqUd9Ib11ej70q67FnVH0BCywVqW76Kxyl9x_e1Xv/s1600/IMG_0393a.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="285" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiI26Gpvk2oix5soz2C7GoAf0t2by9NYhIPT1JXbrtqfdhOptiY-kmtBSlU6GLSvtxPcMvOSK-d5QTjoAYxen97zotwVujN8WstidjRqUd9Ib11ej70q67FnVH0BCywVqW76Kxyl9x_e1Xv/s400/IMG_0393a.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">"A variation on two traditional recipes – chili con carne and cottage
pie - combine the two to give a mince base flavoured with chili and a
Mashed Cauliflower Topping."</td></tr>
</tbody></table>
<br /><br />Recipe By : Ellen M. Ennis Davis<br />Serving Size : 4 Preparation Time :0:00<br /><br /><br /> Amount Measure Ingredient -- Preparation Method<br />-------- ------------ --------------------------------<br />Chili<br />
<br /> 1 large onion -- diced<br /> 1 stalk celery -- diced<br /> 1 bell pepper -- diced<br /> 2 cloves garlic -- minced fine<br /> 1 pound lean ground beef<br /> 1 tablespoon chili powder<br /> 1 teaspoon dried oregano<br /> 1 teaspoon ground cumin<br /> 1/2 teaspoon salt<br /> 1/2 teaspoon hot sauce<br /> 1 can tomatoes, canned -- (16 ounce) undrained<br /> 1 can kidney beans, canned -- (15 ounce) undrained<br />
<br />Cauliflower Mash<br />
<br /> 8 cups cauliflower flowerets -- one head<br /> 4 cloves garlic -- crushed and peeled<br /> 1/3 cup 0% Greek Yogurt - Plain<br /> 4 teaspoons olive oil -- divided<br /> 2 tablespoons cornstarch<br /> 1/2 teaspoon salt<br /> 1/8 teaspoon pepper<br /> 1 teaspoon paprika<br /><br />Chili<br /><br />Cook the beef, onion, celery, pepper and garlic in the saucepan over medium heat 8 to 10 minutes, stirring occasionally, until beef is brown; drain.<br /><br />Stir in the chili powder, oregano, cumin, salt, pepper sauce and tomatoes with their liquid, breaking up the tomatoes with a spoon or fork. This distributes the tomatoes evenly throughout the chili and makes serving the chili easier.<br /><br />Heat the mixture to boiling over high heat. Once mixture is boiling, reduce heat just enough so mixture bubbles gently. Cover and cook 1 hour, stirring occasionally.<br /><br />Stir in the beans with their liquid. Heat to boiling over high heat. Once mixture is boiling, reduce heat just enough so mixture bubbles gently. Cook uncovered about 20 minutes, stirring occasionally, until desired thickness.<br /><br />Set aside.<br /><br />Preheat Oven to 350F<br /><br />Cauliflower Mash<br /><br />Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)<br /><br />Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, add cornstarch then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. <br /><br />Cottage Pie<br /><br />Spread the chili in a 2 quart greased casserole<br /><br />Spread Cauliflower mash over chili<br /><br />Bake for 1 hr. let rest 15 min. serve<br /><br />Serving Ideas : Sprinkle with 1/2 shredded cheese after 45 min return to oven and finish baking<br /><br /> - - - - - - - - - - - - - - - - - - - <br /><br />Per Serving : 512 Calories; 29g Fat (50.6% calories from fat); 30g Protein; 34g Carbohydrate; 10g Dietary Fibre; 87mg Cholesterol; 992mg Sodium. Exchanges: 1 Grain(Starch); 3 Lean Meat; 3 1/2 Vegetable; 4 Fat.<br /><br />Serving Ideas : Sprinkle with 1/2 shredded cheese after 45 min return to oven and finish baking<br /><br /><br /></div>
Ellen Ennis-Davishttp://www.blogger.com/profile/11469601539652328119noreply@blogger.com0tag:blogger.com,1999:blog-3870662263656462424.post-5696422941238887542015-08-19T18:56:00.000-04:002015-08-19T19:04:14.687-04:00Gluten Free Chicken Teriyaki<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZm-WPf-FTeLSaThNFxwKM7BMT0CB3JDGFUQNPdrFnkzcPR1VfYexGNdC5z8tSKXyp90lY1N9rK0hivhN-IjLKX1qL5E_FqP3VaNg3akkphyIpnQ_Ha-sk_oX8PtCoLuj-FAL3datEIvKh/s1600/IMG_0384-001a.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="285" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZm-WPf-FTeLSaThNFxwKM7BMT0CB3JDGFUQNPdrFnkzcPR1VfYexGNdC5z8tSKXyp90lY1N9rK0hivhN-IjLKX1qL5E_FqP3VaNg3akkphyIpnQ_Ha-sk_oX8PtCoLuj-FAL3datEIvKh/s400/IMG_0384-001a.jpg" width="400" /></a></div>
<br />
<br />
Recipe By :Ellen M. Ennis Davis<br />
Serving Size : 4 <br />
<br />
<br />
Amount Measure Ingredient -- Preparation Method<br />
-------- ------------ --------------------------------<br />
1 tablespoon olive oil<br />
4 4 oz chicken breast, no skin, no bone, R-T-C -- skinless chicken breasts<br />
1 tablespoon molasses<br />
1 tablespoon honey<br />
1/2 cup soy sauce -- Gluten Free<br />
3 tablespoons apple cider vinegar<br />
1/2 cup water<br />
1 teaspoon ground ginger<br />
2 cloves garlic -- minced fine<br />
1/8 teaspoon black pepper<br />
2 teaspoons cornstarch<br />
2 teaspoons water<br />
<br />
Place the chicken in an oiled deep skillet with cover, brown chicken. Add 1 cup water, soy sauce, molasses, honey, vinegar garlic, ginger and pepper. Turn chicken a few times to coat well in the soy sauce mixture.<br />
<br />
Cover and cook on low for 10-15 minutes, turning the chicken 5 minutes to ensure even cooking.<br />
<br />
Once cooked, remove the chicken from pan, cut up into bite sized pieces, and set aside.<br />
<br />
Pour the liquid from the slow cooker into a saucepan and bring to a boil.<br />
<br />
In a small bowl, whisk together cornstarch and chicken stock until combined.<br />
<br />
Slowly add the cornstarch mixture to the boiling liquid and reduce to a simmer.<br />
<br />
Allow the sauce to thicken for 2-3 minutes, then add the chicken to the pan.<br />
<br />
Toss to coat the chicken with the sauce, and let heat through.<br />
<br />
Serve over rice with vegetables.<br />
<br />
Enjoy!<br />
<br />
Source: "http://pookaswhatsfordinnergluttenfree.blogspot.ca/"<br />
S(Internet Address): "http://pookaswhatsfordinnergluttenfree.blogspot.ca/2015/08/gluten-free-chicken-teriyaki.html"<br />
Copyright: "http://pookaswhatsfordinnergluttenfree.blogspot.ca/"<br />
- - - - - - - - - - - - - - - - - - - <br />
<br />
Per Serving : 223 Calories; 6g Fat (26.0% calories from fat); 27g Protein; 14g Carbohydrate; trace Dietary Fiber; 69mg Cholesterol; 2121mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.<br />
<br /></div>
Ellen Ennis-Davishttp://www.blogger.com/profile/11469601539652328119noreply@blogger.com0tag:blogger.com,1999:blog-3870662263656462424.post-70789174094743840332015-08-19T16:06:00.003-04:002015-08-19T16:25:28.132-04:00Mexican Minestrone<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGo5V_59fWqu3AZwpUUU1HD85J9F4dDDEzO1KC8tEH7Wp1aU9eJm-mvbTqPRoM65xbnBnob8L2Z5QvEjk4_PMG3nsj9isXlL0eMvtBxw70fhPeeWP7zR-gluki5lIsExeNWAjThbOh2tY0/s1600/IMG_0376a.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="285" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGo5V_59fWqu3AZwpUUU1HD85J9F4dDDEzO1KC8tEH7Wp1aU9eJm-mvbTqPRoM65xbnBnob8L2Z5QvEjk4_PMG3nsj9isXlL0eMvtBxw70fhPeeWP7zR-gluki5lIsExeNWAjThbOh2tY0/s400/IMG_0376a.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A Spaghetti Western in a bowl. This soup is a hardy twist on the traditional Minestrone </td></tr>
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<br />
<br />
Recipe By : Ellen M. Ennis Davis<br />
Serving Size : 12 <br />
<br />
<br />
Amount Measure Ingredient -- Preparation Method<br />
-------- ------------ --------------------------------<br />
1 tablespoon olive oil<br />
2 cans diced tomatoes -- (10 oz)<br />
1 cup salsa<br />
1 onion -- chopped<br />
1 clove garlic -- grated<br />
1 stalk celery -- chopped<br />
1 carrot -- quartered and sliced<br />
1 zucchini -- quartered and sliced<br />
2 tablespoons chili powder<br />
1 tablespoon Italian seasoning<br />
1 pound chicken breasts without skin -- cubed<br />
1 can black beans -- (15 oz) drained and rinsed<br />
1 1/2 cups frozen corn<br />
1 cup Corn macaroni, small shells<br />
8 1/2 cups (2 litres) chicken stock<br />
2 cups greens -- Kale, Spinach or Chard/ chopped<br />
1 cup shredded cheddar cheese (optional)<br />
<br />
In a dutch oven heat oil, add all vegetables except black beans, corn and greens. Saute on high heat until onions and celery are translucent<br />
<br />
Add your chicken and cook until opaque, drained and rinsed and add beans, stock, tomatoes (do not drain), Italian seasoning and chili powder.<br />
<br />
Cover and simmer for 1 1/2 hours . About 30 minutes before you're ready to eat, remove lid. Stir in your frozen corn, greens and pasta. Replace lid, and cook another 30 minutes or so.<br />
<br />
Ladle soup into bowls and garnish with chopped green onion and Cheddar cheese.<br />
<br />
<br />
- - - - - - - - - - - - - - - - - - - <br />
<br />
Per Serving (without cheese): 200 Calories; 3g Fat (13.1% calories from fat); 16g Protein; 28g Carbohydrate; 6g Dietary Fibre; 21mg Cholesterol; 1074mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 1/2 Fat.<br />
<br />
<br />
<br />
<br />
Per Serving (including cheese): 245 Calories; 7g Fat (24.3% calories from fat); 19g Protein; 28g Carbohydrate; 6g Dietary Fibre; 33mg Cholesterol; 1144mg Sodium. Exchanges: 1 1/2 Grain(Starch); 2 Lean Meat; 1 Vegetable; 1 Fat.<br />
<br />
<br /></div>
Ellen Ennis-Davishttp://www.blogger.com/profile/11469601539652328119noreply@blogger.com0tag:blogger.com,1999:blog-3870662263656462424.post-6319170730645697002015-08-18T17:00:00.000-04:002015-08-19T07:03:04.138-04:00Curry Chicken Breast<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTkwPi-VKuyinpYmLLVpw9XiByH0QS1D7-9j9BpAy5MYQJrz_egPlhf7PwFTurzwtKNlp5-lvu4jalbalYGLrjZ6AtLZ7-2C-9hnsBJgm8X3IioBH0HdBNo250rN80t-wQnhNVwpl5NouF/s1600/IMG_0374a.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="285" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTkwPi-VKuyinpYmLLVpw9XiByH0QS1D7-9j9BpAy5MYQJrz_egPlhf7PwFTurzwtKNlp5-lvu4jalbalYGLrjZ6AtLZ7-2C-9hnsBJgm8X3IioBH0HdBNo250rN80t-wQnhNVwpl5NouF/s400/IMG_0374a.jpg" width="400" /></a></div>
<br />
Serving Size : 4 <br />Categories : Main Dish<br /><br /> Amount Measure Ingredient -- Preparation Method<br />-------- ------------ --------------------------------<br /> 4 4 oz chicken breast, no skin, no bone<br /> 1 cup low sodium chicken broth<br /> 1/2 cup plain yogourt<br /> 1 tablespoon lemon juice<br /> 2 cloves garlic -- minced or 1/2 ground ginger<br /> 2 teaspoons ginger root -- grated<br /> 1 teaspoon ground turmeric<br /> 1/2 teaspoon salt<br /> 1 teaspoon paprika<br /> 1 teaspoon curry powder<br /> 1/4 teaspoon pepper<br /> 2 teaspoons coconut oil<br /> 2 teaspoons cornstarch<br /> 2 teaspoons cold water<br /><br /><br />Place chicken in a single layer in a non metallic dish.<br /><br />Combine water, yogourt, lemon juice, garlic, ginger, turmeric, salt, paprika, curry powder, and pepper; pour over chicken and marinate at room temperature for 1 hour.<br /><br />Remove chicken from marinade, brushing off as much of marinade as possible (reserve marinade). <br /><br />Heat oil in a 4- or 6-quart saucepan with cover. Brown chicken, <br /><br />Pour marinade over chicken. bring to a boil, Cover reduce heat to simmer for 30 minutes.<br /><br />Remove chicken pieces to a warm platter. Mix cornstarch with cold water; blend into hot liquid. Cook and stir until mixture boils and thickens. Pour sauce over chicken.<br /><br />Cuisine: "Indian"<br />Source: adapted from "National Presto Industries"<br />S(Internet address): "http://www.presto-net.com/index.html"<br /> - - - - - - - - - - - - - - - - - - - <br /><br />Per Serving : 199 Calories; 6g Fat (29.5% calories from fat); 29g Protein; 5g Carbohydrate; 1g Dietary Fibre; 73mg Cholesterol; 472mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 0 Vegetable; 0 Fruit; 0 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates.<br /><br />NOTES : The heart of all Indian cuisine is the masala, the combination of herbs and spices that gives each dish its individuality. One of the most commonly used masalas is a finely blended curry. The ability to mix and choose spices with subtlety is the mark of a master of Indian cookery. East Indian cuisine combines spicy and subtle flavors for unique eating pleasure. An Americanized version of an Indian meal might be East Indian Chicken served with condiments such as chutney and peanuts, along with a rice pilaf and a chopped tomato, cucumber, and yogurt salad. Round out the meal with pita bread and fresh fruit for dessert.<br /><br /><br /></div>
Ellen Ennis-Davishttp://www.blogger.com/profile/11469601539652328119noreply@blogger.com0tag:blogger.com,1999:blog-3870662263656462424.post-19250256826671150012015-08-16T21:16:00.000-04:002015-08-16T21:30:28.406-04:00Getting your Veggies when Cooking for One<div dir="ltr" style="text-align: left;" trbidi="on">
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<br />
Vegetables and fruit should make up the largest Part of your diet. <span style="mso-spacerun: yes;"> </span>A healthy diet rich in a variety of vegetables
and fruit may help reduce the risk of some types of cancer. Eating lots of
vegetables and fruit regularly may also lower your risk for Diabetes and heart
disease.<br />
<a href="http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php" target="_blank">Canada’s Food Guide</a> recommends 7 to 10 servings of
vegetables and fruit a day depending on your age and if you are a man or a
woman.<br />
Having at least one vegetable or fruit at every meal and as a snack will
help you get the amount of vegetables and fruit you need each day. Explore the
variety of colours, tastes and textures this food group offers.<br />
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">To eat
well start by following these easy tips from Canada's Food Guide:</span></b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;"></span></div>
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<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">Eat at least one dark green
and one orange vegetable each day.</span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">Go for dark green vegetables
such as broccoli, romaine lettuce, and spinach.</span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; mso-list: l0 level1 lfo2; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">Go for orange vegetables
such as carrots, sweet potatoes, and winter squash.</span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">Choose vegetables and fruit
prepared with little or no added fat, sugar or salt.</span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: 12.0pt; mso-list: l0 level1 lfo2; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">Enjoy vegetables steamed,
baked or stir-fried instead of deep fried.</span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">Have vegetables and fruit
more often than juice.</span></li>
</ul>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;">An easy guide to gauge how much is enough is to take
a standard dinner plate and divide it in quarters 1/4 of the plate should be
your meat or protein, 1/4 of the plate should contain starch, Grains, bread or
baking and starchy vegetables. The other half of your plate should be
vegetables.</span></div>
<div class="separator" style="clear: both; text-align: center;">
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<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA; mso-no-proof: yes;"></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-CA;"></span></div>
<br />
<div class="MsoNoSpacing">
<span style="font-size: 12.0pt; mso-fareast-language: EN-CA;"> When
cooking for one getting enough vegetables can be a challenge, It seem like such
a big chore to prepare from <span style="mso-spacerun: yes;"> </span>fresh and
frozen peas or mixed vegetables get boring fast. In this article we will
address some of the issues of so you can address some of the challenges of
cooking either for yourself or for someone who lives on their own. </span></div>
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing">
<span style="font-size: 12.0pt; mso-fareast-language: EN-CA;">Vegetables
are so diverse in textures, flavours and nutrition you should never have to be
bored again or rely on that freezer burned bag of vegetables in the back of
your freezer. From here you can get used to handling some of the basics then from
there experiment and take the adventure to the farmers market or even try some
Edible weeds the sky is the limit.</span></div>
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<br /></div>
<div class="MsoNoSpacing">
<span style="font-size: 12.0pt; mso-fareast-language: EN-CA;">The
most brightly coloured produce is often the most nutrient-rich, so choose a
wide variety of colourful vegetables—particularly dark green, red and orange
vegetables. To make sure you’re getting enough, check out these examples of
what counts as a serving of vegetables. All calorie counts are for plain
vegetables, with no added butter, dressing or other </span></div>
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing">
<b style="mso-bidi-font-weight: normal;">Mixed Vegetables</b></div>
<div class="MsoNoSpacing">
One serving is 1 cup mixed vegetables (118 calories)</div>
<div class="MsoNoSpacing">
<b style="mso-bidi-font-weight: normal;">Salad Greens And
Lettuce</b></div>
<div class="MsoNoSpacing">
One serving is 2 cups mesclun greens, 2 cups raw spinach
(about 14 calories) or 1 cup cooked greens (about 40 calories).</div>
<div class="MsoNoSpacing">
<b style="mso-bidi-font-weight: normal;">Carrots</b></div>
<div class="MsoNoSpacing">
One serving is 1 cup carrots or 12 baby carrots (about 50
calories).</div>
<div class="MsoNoSpacing">
<b style="mso-bidi-font-weight: normal;">Broccoli</b></div>
<div class="MsoNoSpacing">
One serving is 1 cup cooked or raw broccoli or 10
broccoli florets (about 30 calories).</div>
<div class="MsoNoSpacing">
<b style="mso-bidi-font-weight: normal;">Green Beans</b></div>
<div class="MsoNoSpacing">
One serving is 1 cup green beans (about 44 calories)</div>
<div class="MsoNoSpacing">
<b style="mso-bidi-font-weight: normal;">Bell Peppers</b></div>
<div class="MsoNoSpacing">
One serving of bell peppers is 1 cup chopped, raw or
cooked peppers or 2 small bell peppers (about 30 calories).</div>
<div class="MsoNoSpacing">
<b style="mso-bidi-font-weight: normal;">Potatoes</b></div>
<div class="MsoNoSpacing">
One serving is 1 medium baked sweet potato (103 calories)
or 1 cup cooked sliced or mashed sweet potato (180 calories). One serving of
potato is 1 medium boiled or baked white potato (144 calories) or 1 cup diced
or mashed potato (134 calories).</div>
<div class="MsoNoSpacing">
<b style="mso-bidi-font-weight: normal;">Tomatoes</b></div>
<div class="MsoNoSpacing">
One serving is 1 cup chopped or sliced, raw, canned or
cooked tomato (about 32 calories) or 2 small raw whole tomatoes (about 33
calories) or 20 cherry tomatoes (about 61 calories).</div>
<div class="MsoNoSpacing">
more info @ http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/choose-choix/fruit/serving-portion-eng.php</div>
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<br /></div>
<div class="MsoNoSpacing">
Microwave Steamed Vegetables</div>
<div class="MsoNoSpacing">
A basic way to make your cooking fast and easy by cooking
vegetables in microwave. </div>
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<br /></div>
<div class="MsoNoSpacing">
<span style="color: #0d0d0d; font-family: "Verdana","sans-serif"; font-size: 9.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-language: EN-CA;">Method</span><span style="color: #0d0d0d; font-family: "Verdana","sans-serif"; font-size: 9.0pt; mso-fareast-language: EN-CA;"> </span></div>
<div class="MsoNoSpacing">
<span style="color: #0d0d0d; font-family: "Verdana","sans-serif"; font-size: 9.0pt; mso-fareast-language: EN-CA;">Place 1 cup chopped/diced [into 25mm
(1") pieces] vegetables on a microwave-proof plate.</span></div>
<div class="MsoNoSpacing">
<span style="color: #0d0d0d; font-family: "Verdana","sans-serif"; font-size: 9.0pt; mso-fareast-language: EN-CA;">Sprinkle 1 tablespoon water over them
and microwave on high for 3 minutes. Use as required.</span></div>
<div class="MsoNoSpacing">
<span style="color: #0d0d0d; font-family: "Verdana","sans-serif"; font-size: 9.0pt; mso-fareast-language: EN-CA;">The same procedure can be used to
cook either 1 cup of the above vegetables individually or 1 cup mixed chopped
vegetables.</span></div>
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing">
<b><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-hansi-theme-font: minor-latin;">There are many simple ways to
make veggies interesting as a side.</span></b></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8y9lAdhCcyNC8yvSCudzBMpsYvoo-kNmXzlLzuYZQMtPBV_e9APFo31JTDZe7uaxe1txqyvGc_-iIDBcjpZ8fGsIeGmESwHOamPwwTex9Ylf8He37okhvGpvFbNcCXITa3LhTpS3fLGzz/s1600/flavour+lifters.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="312" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8y9lAdhCcyNC8yvSCudzBMpsYvoo-kNmXzlLzuYZQMtPBV_e9APFo31JTDZe7uaxe1txqyvGc_-iIDBcjpZ8fGsIeGmESwHOamPwwTex9Ylf8He37okhvGpvFbNcCXITa3LhTpS3fLGzz/s320/flavour+lifters.JPG" width="320" /></a></b></div>
<br />
<div class="MsoNoSpacing">
<b><span style="font-family: "Calibri","sans-serif"; font-weight: normal; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-hansi-theme-font: minor-latin;">Flavoured vinegars, soy sauce, and citrus juices work great) and fats
(oils, butter, browned butter, bacon drippings are all complimentary to many
vegetables).</span></b></div>
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing">
Roasted vegetables acquire a nice subtle, sweet flavour
that enhances the vegetables without adding a lot of fat or calories. You can
simply toss a vegetable with oil and them in your toaster oven or in a covered non-stick
pan on the cook top until they have a nice browned appearance<span lang="EN-US" style="mso-ansi-language: EN-US;"></span></div>
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing">
<span lang="EN-US" style="mso-ansi-language: EN-US;">You
don't have to eat one vegetable at a time you can mix it up, broccoli and
cauliflower, green beans and carrots, mushroom and spinach.</span></div>
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing">
<span lang="EN-US" style="mso-ansi-language: EN-US;">Toss in
some onion or bell pepper before you steam vegetables</span></div>
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing" style="margin-left: 36.0pt; mso-list: l1 level1 lfo1; text-indent: -18.0pt;">
<span lang="EN-US" style="font-family: Symbol; mso-ansi-language: EN-US; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span lang="EN-US" style="mso-ansi-language: EN-US;">Toss
or top with a teaspoon of olive oil and</span></div>
<div class="MsoNoSpacing" style="margin-left: 36.0pt; mso-list: l1 level1 lfo1; text-indent: -18.0pt;">
<span lang="EN-US" style="font-family: Symbol; mso-ansi-language: EN-US; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span lang="EN-US" style="mso-ansi-language: EN-US;">a
teaspoon of a spice herb mix vary spice blends so you don't get bored.</span></div>
<div class="MsoNoSpacing" style="margin-left: 36.0pt; mso-list: l1 level1 lfo1; text-indent: -18.0pt;">
<span lang="EN-US" style="font-family: Symbol; mso-ansi-language: EN-US; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span lang="EN-US" style="mso-ansi-language: EN-US;">a
tablespoon of a cheese that will compliment main dish</span></div>
<div class="MsoNoSpacing" style="margin-left: 36.0pt; mso-list: l1 level1 lfo1; text-indent: -18.0pt;">
<span lang="EN-US" style="font-family: Symbol; mso-ansi-language: EN-US; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span lang="EN-US" style="mso-ansi-language: EN-US;">tablespoon
chopped or slivered nuts (toasted nuts are nice)</span></div>
<div class="MsoNoSpacing" style="margin-left: 36.0pt; mso-list: l1 level1 lfo1; text-indent: -18.0pt;">
<b><span style="font-family: Symbol; font-weight: normal; mso-bidi-font-family: Symbol; mso-bidi-font-weight: bold; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span></b><b><span style="font-family: "Calibri","sans-serif"; font-weight: normal; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-hansi-theme-font: minor-latin;">teaspoon flavoured vinegars, </span></b></div>
<div class="MsoNoSpacing" style="margin-left: 36.0pt; mso-list: l1 level1 lfo1; text-indent: -18.0pt;">
<b><span style="font-family: Symbol; font-weight: normal; mso-bidi-font-family: Symbol; mso-bidi-font-weight: bold; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span></b><b><span style="font-family: "Calibri","sans-serif"; font-weight: normal; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-hansi-theme-font: minor-latin;">teaspoon soy sauce, and teaspoon citrus juices (lime, orange or lime) add
a grind of pepper gives it a lift</span></b></div>
<div class="MsoNoSpacing" style="margin-left: 36.0pt; mso-list: l1 level1 lfo1; text-indent: -18.0pt;">
<b><span style="font-family: Symbol; font-weight: normal; mso-bidi-font-family: Symbol; mso-bidi-font-weight: bold; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span></b><b><span style="font-family: "Calibri","sans-serif"; font-weight: normal; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-bidi-theme-font: minor-bidi; mso-hansi-theme-font: minor-latin;">teaspoon real bacon bits</span></b></div>
<div class="MsoNoSpacing" style="margin-left: 36.0pt; mso-list: l1 level1 lfo1; text-indent: -18.0pt;">
<span lang="EN-US" style="font-family: Symbol; mso-ansi-language: EN-US; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span lang="EN-US" style="mso-ansi-language: EN-US;">chopped
green onion</span></div>
<div class="MsoNoSpacing" style="margin-left: 36.0pt; mso-list: l1 level1 lfo1; text-indent: -18.0pt;">
<span lang="EN-US" style="font-family: Symbol; mso-ansi-language: EN-US; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span lang="EN-US" style="mso-ansi-language: EN-US;">1
tablespoon sautéed onion (caramelized onions are even better) (sauté up some
extra in advance and keep in a zip lock bag in the fridge)</span></div>
<div class="MsoNoSpacing" style="margin-left: 36.0pt; mso-list: l1 level1 lfo1; text-indent: -18.0pt;">
<span lang="EN-US" style="font-family: Symbol; mso-ansi-language: EN-US; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span lang="EN-US" style="mso-ansi-language: EN-US;">4
sliced sautéed mushrooms can really lift green vegetables <span style="mso-spacerun: yes;"> </span>(sauté up some extra in advance and keep in a zip
lock bag in the fridge)</span></div>
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing">
<span lang="EN-US" style="mso-ansi-language: EN-US;">You can
buy vegetables<span style="mso-spacerun: yes;"> </span>like carrots, cauliflower,
broccoli or celery already dressed this makes it less waste for a solo diner.</span></div>
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing">
<span lang="EN-US" style="mso-ansi-language: EN-US;">Buy on
individual broccoli head<span style="mso-spacerun: yes;"> </span>it will serve
two, so you can cut it in half and save for next meal. divide into florets. Place
in microwave-safe pot with lid with 2 Tbsp water. Cover and microwave at high 3
minutes, then let stand. (some micro waves might take a little less time some
more you will get to know as you go.</span></div>
<div class="MsoNoSpacing">
<br /></div>
<b><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-CA; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><br clear="all" style="mso-special-character: line-break; page-break-before: always;" />
</span></b>
<br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNoSpacing">
<b><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-hansi-theme-font: minor-latin;">Toaster Oven Vegetable Fries
and veggies</span></b></div>
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing">
<span style="mso-fareast-language: EN-CA; mso-no-proof: yes;"></span><b><span lang="EN-US" style="font-family: "Calibri","sans-serif"; font-weight: normal; mso-ansi-language: EN-US; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-hansi-theme-font: minor-latin;"></span></b></div>
<div class="MsoNoSpacing">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
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<div class="separator" style="clear: both; text-align: center;">
<b> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS7Xglu25VXfBXHAs0IzW02eFsRPvolQ8c_AJwHrkhgIQEz3exEkXla-gCRDc6oGNAnHMiWV40AXwiO1LIcYaRbPPCPAGxEDbmyndAGp6FcAxShGKNv3F3AORY2R7-INj_SzzEESpMcq80/s1600/broccoli-and-cauliflower.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="217" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS7Xglu25VXfBXHAs0IzW02eFsRPvolQ8c_AJwHrkhgIQEz3exEkXla-gCRDc6oGNAnHMiWV40AXwiO1LIcYaRbPPCPAGxEDbmyndAGp6FcAxShGKNv3F3AORY2R7-INj_SzzEESpMcq80/s320/broccoli-and-cauliflower.jpg" width="320" /></a></b></div>
<br />
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<br /></div>
<div class="MsoNoSpacing">
<span style="font-size: 12.0pt; mso-fareast-language: EN-CA;">Ingredients</span></div>
<div class="MsoNoSpacing">
<span style="font-size: 12.0pt; mso-fareast-language: EN-CA;">1
medium potato, carrot, beet, parsnip, turnip, sweet potato <span style="mso-spacerun: yes;"> </span>or even broccoli and cauliflower</span></div>
<div class="MsoNoSpacing">
<span style="font-size: 12.0pt; mso-fareast-language: EN-CA;">1
tablespoon olive oil</span></div>
<div class="MsoNoSpacing">
<span style="font-size: 12.0pt; mso-fareast-language: EN-CA;">pinch
of salt</span></div>
<div class="MsoNoSpacing">
<span style="font-size: 12.0pt; mso-fareast-language: EN-CA;">pinch
of pepper</span></div>
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing">
<span style="font-size: 12.0pt; mso-fareast-language: EN-CA;">Instructions</span></div>
<div class="MsoNoSpacing">
<span style="font-size: 12.0pt; mso-fareast-language: EN-CA;">Set
the toaster oven to "Bake" and preheat to 425 degrees F.</span></div>
<div class="MsoNoSpacing">
<span style="font-size: 12.0pt; mso-fareast-language: EN-CA;">Scrub
the your root vegetable.</span></div>
<div class="MsoNoSpacing">
<span style="font-size: 12.0pt; mso-fareast-language: EN-CA;">Slice
lengthwise into ¼-inch slices, and cut again into ¼-inch strips. Rinse in cold
water</span></div>
<div class="MsoNoSpacing">
<span style="font-size: 12.0pt; mso-fareast-language: EN-CA;">Pat
the slices dry and toss them in a another bowl.</span></div>
<div class="MsoNoSpacing">
<span style="font-size: 12.0pt; mso-fareast-language: EN-CA;">Add
the olive oil, salt and pepper. </span></div>
<div class="MsoNoSpacing">
<span style="font-size: 12.0pt; mso-fareast-language: EN-CA;">Place
on the baking tray and cook for 25-30 minutes or until golden, stir half way
through.</span></div>
<div class="MsoNoSpacing">
<span style="font-size: 12.0pt; mso-fareast-language: EN-CA;">(seasoned
salt is a great substitute) or add a pinch of chilli powder</span></div>
<div class="MsoNoSpacing">
<br /></div>
</div>
Ellen Ennis-Davishttp://www.blogger.com/profile/11469601539652328119noreply@blogger.com0tag:blogger.com,1999:blog-3870662263656462424.post-65979384573605359102015-08-14T11:02:00.001-04:002015-08-14T11:02:44.178-04:00Beef Mince Cottage Pie<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZf7J03nvZNlzBp0c9gsQUmM8VfUMMd18KZ84jgz1T6PWy0g5Ogewz_c1qCi1JBhi2rjhznbFNxlvxRnsiG-08-wiQI-Kv0yB3OSSELGe2cSJ3-n_S_vCcY-il6_nS8OgOiV6eyzhaRFKZ/s1600/Cottage+pie2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="296" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZf7J03nvZNlzBp0c9gsQUmM8VfUMMd18KZ84jgz1T6PWy0g5Ogewz_c1qCi1JBhi2rjhznbFNxlvxRnsiG-08-wiQI-Kv0yB3OSSELGe2cSJ3-n_S_vCcY-il6_nS8OgOiV6eyzhaRFKZ/s400/Cottage+pie2.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">"Cottage Pie is a delicious, very traditional in the United Kingdom; mince pie topped with mashed potato."</td></tr>
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<br />Recipe By :Ellen M. Ennis Davis<br />Serving Size : 6 Preparation Time :0:00<br />Categories : <br /><br /> Amount Measure Ingredient -- Preparation Method<br />-------- ------------ --------------------------------<br /> 1 pound lean ground beef<br /> 1 onion -- diced<br /> 3 carrots -- shredded<br /> 2 tablespoons cornstarch<br /> 1/2 teaspoon ground allspice<br /> 1 tablespoon Italian seasoning<br /> 2 tablespoons chopped fresh parsley<br /> 1 1/2 cups beef broth<br /> 1 tablespoon tomato paste<br /> salt and pepper to taste<br /> 4 potatoes -- peeled and diced<br /> 2 tablespoons butter -- softened<br /> 1 cup mixed vegetables, frozen -- thawed<br /> 1/2 cup 2% low-fat milk<br /> 1 teaspoon paprika<br /><br />Preheat oven to 400 degrees F (200 degrees C).<br /><br />In a small bowl, mix in cornstarch, allspice, mixed herbs, and parsley. set aside.<br /><br />To Make Meat Filling: Place a large skillet over medium heat. Crumble in ground beef and saute 1 minute. Add onion , then continue to saute until meat is no longer pink and onion begins to brown, about 5 minutes. Sprinkle with cornstarch mixture and stir.<br /><br />In a small bowl, combine beef broth and tomato paste. Mix together, then add to beef mixture. Add salt and pepper to taste. Lower heat and simmer mixture for 15 minutes, stirring occasionally, until almost all of liquid has been absorbed. Stir in carrots Spoon mixture into a 9 x 9 inch casserole dish.<br /><br />Spread Vegetables over meat mixture,<br /><br />To Make Potato Topping: Place diced potatoes in a medium saucepan. Cover with water and place over high heat. Allow to come to a boil. Boil for 15 minutes, or until potatoes are tender. Drain.<br /><br />Mash potatoes until smooth, then add butter, followed by milk. Whip until fluffy. Add salt and pepper to taste. Spread potatoes over beef filling. Sprinkle with Paprika<br /><br />Bake in preheated oven for 45 minutes, or until top is browned.<br /><br /><br />Source: "Pooka's What's for Dinner"<br /><br />Copyright: "http://pookaswhatsfordinnergluttenfree.blogspot.ca"<br /> - - - - - - - - - - - - - - - - - - - <br /><br />Per Serving : 380 Calories; 20g Fat (47.9% calories from fat); 20g Protein; 30g Carbohydrate; 4g Dietary Fiber; 69mg Cholesterol; 476mg Sodium. Exchanges: 1 Grain(Starch); 2 1/2 Lean Meat; 2 Vegetable; 0 Non-Fat Milk; 3 Fat.<br /><br />Serving Ideas : Serve with garden peas. and vegetable salad</div>
Ellen Ennis-Davishttp://www.blogger.com/profile/11469601539652328119noreply@blogger.com0tag:blogger.com,1999:blog-3870662263656462424.post-41639730973709237282015-08-12T23:08:00.000-04:002015-08-12T23:08:52.937-04:00Philly Cheese Steak Sandwich<div dir="ltr" style="text-align: left;" trbidi="on">
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Recipe By : Ellen M. Ennis Davis<br />
Serving Size : 4 <br />
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Amount Measure Ingredient -- Preparation Method<br />
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4 PromiseT Gluten Free 3 seeded Wholgrain Sandwich Roll or submarine roll -- loaf Italian bread or 1 loaf French bread<br />
1/2 lb round steak -- sliced wafer thin,<br />
1 onion -- (thinly sliced)<br />
1 green bell pepper -- (thinly sliced) (optional)<br />
4 teaspoons cream cheese with chives and onions -- (minced)<br />
1/2 lb provolone cheese slice -- (thinly sliced)<br />
olive oil -- (for grilling)<br />
salt and pepper<br />
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Heat a griddle or a large saute pan over medium-high heat.<br />
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When hot, cover bottom with olive oil.<br />
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Add the onions and bell pepper and cook, stirring, until caramelized, which will take about 6 to 8 minutes.<br />
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Add the garlic, salt and pepper, and cook for about 30 seconds.<br />
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Then, push the mixture off to one side of the griddle.<br />
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Add the meat to the hot part of the griddle.<br />
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Cook, continuously flipping the meat over and slightly chopping the meat into slightly smaller pieces with 2 spatulas, until the meat is not pink, which should take about 2 minutes.<br />
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Mix the meat and the caramelized onions and bell pepper together.<br />
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Divide into 4 portions, and top both portions with the cheese to melt.<br />
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If using Italian or French bread, cut the bread in half, crosswise, and slice lengthwise to open for the 2 sandwiches.<br />
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Hollow out some of the soft white bread part from inside and place face down on top of the meat and cheese. When the cheese is melted, and with 1 or 2 spatulas,, and serve immediately<br />
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Per Serving : 475 Calories; 24g Fat (45.7% calories from fat); 30g Protein; 35g Carbohydrate; 9g Dietary Fibre; 75mg Cholesterol; 826mg Sodium. Exchanges: 3 1/2 Lean Meat; 1 Vegetable; 2 1/2 Fat; 0 Other Carbohydrates.</div>
Ellen Ennis-Davishttp://www.blogger.com/profile/11469601539652328119noreply@blogger.com0tag:blogger.com,1999:blog-3870662263656462424.post-65900016045549888842015-08-12T22:43:00.001-04:002015-08-12T22:51:35.965-04:00Poached Salmon<div dir="ltr" style="text-align: left;" trbidi="on">
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Recipe By : Ellen M. Ennis Davis<br />
Serving Size : 4 <br />
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Amount Measure Ingredient -- Preparation Method<br />
-------- ------------ --------------------------------<br />
2 tablespoons olive oil<br />
1/4 cup white grape juice<br />
2 tablespoons lemon juice<br />
1 tablespoon dried dill weed<br />
1 teaspoon sugar<br />
1 pinch salt<br />
1/4 teaspoon black pepper<br />
4 salmon fillets<br />
<br />
Combine butter, wine, lemon juice, dill, sugar, salt, and black pepper together in a microwave-safe casserole dish; place cover on dish.<br />
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Microwave butter mixture until butter is melted, 45 to 60 seconds. Add salmon, skin-side up, to butter mixture and place cover on dish. Microwave until salmon flakes easily with a fork, about 6 minutes.<br />
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"A quick way to make perfect salmon fillets. They stay firm and the house doesn't smell like you cooked fish at all."<br />
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Per Serving (excluding unknown items): 276 Calories; 13g Fat (42.2% calories from fat); 34g Protein; 5g Carbohydrate; trace Dietary Fiber; 88mg Cholesterol; 150mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates.<br />
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Ellen Ennis-Davishttp://www.blogger.com/profile/11469601539652328119noreply@blogger.com0tag:blogger.com,1999:blog-3870662263656462424.post-5907899610129311112015-08-07T05:28:00.000-04:002015-08-08T08:31:29.318-04:00Chicken Thighs with Leeks & Mushrooms<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td class="tr-caption" style="text-align: center;">"Give chicken thighs a quick saute and finish them with a Basil -scented sauce. "</td></tr>
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Recipe By : Ellen M. Ennis Davis<br />Serving Size : 4 Preparation Time :0:00<br /><br /><br /> Amount Measure Ingredient -- Preparation Method<br />-------- ------------ --------------------------------<br /> 8 boneless skinless chicken thighs -- trimmed of fat<br /> 3 tablespoons cornstarch<br /> 3 teaspoons olive oil -- divided<br /> 1 large leek -- white and light green parts only, diced<br /> 6 ounces mushrooms -- stemmed and sliced<br /> 2/3 cup low sodium chicken broth -- (see Tips for Two)<br /> 1/4 cup Lime juice<br /> 1/8 teaspoon salt<br /> 1\2 cup fresh basil -- minced or 1 teaspoon dried<br /><br />Place chicken on a plate and sprinkle all over with 2 tablespoons cornstarch Reserve the excess cornstarch.<br /><br />Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the chicken and cook, turning once, until browned on both sides, 4 to 6 minutes total. Transfer to a plate and cover to keep warm.<br /><br />Add the remaining 1 teaspoon oil, leek and mushrooms to the pan. Cook over medium-high heat, stirring often, until the vegetables are tender, 6 to 8 minutes.<br /><br />Sprinkle the reserved cornstarch over the vegetables and stir to coat. Add broth, lime juice and salt and bring to a simmer. Mix in half of the basil and return the chicken to the pan and simmer, turning the chicken occasionally, until it is cooked through, 4 to 6 minutes. Sprinkle with remaining basil.<br /> <br />S(Internet Address): Adapted from "http://www.eatingwell.com/recipes/chicken_thighs_with_leeks_shiitakes.html"<br /> - - - - - - - - - - - - - - - - - - - <br /><br />Per Serving : 259 Calories; 9g Fat (33.0% calories from fat); 30g Protein; 11g Carbohydrate; 1g Dietary Fibre; 115mg Cholesterol; 279mg Sodium. Exchanges: 1/2 Grain(Starch); 2 Lean Meat; 1 Vegetable; 1/2 Fat.<br /><br /><br /></div>
Ellen Ennis-Davishttp://www.blogger.com/profile/11469601539652328119noreply@blogger.com0tag:blogger.com,1999:blog-3870662263656462424.post-23778973258809701772015-08-05T19:33:00.002-04:002015-08-05T19:33:52.812-04:00Beef and Broccoli Stir Fry<div dir="ltr" style="text-align: left;" trbidi="on">
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<br /><br />Recipe By : Ellen M Ennis Davis<br />Serving Size : 6 <br />Categories : Main Dish<br /><br /> Amount Measure Ingredient -- Preparation Method<br />-------- ------------ --------------------------------<br /> 1 pound beef -- thinly sliced<br /> 1 onion -- sliced<br /> 2 green onions -- sliced diagonally<br /> 2 stalks celery -- sliced diagonally<br /> 1 teaspoon garlic -- minced<br /> 8 ounces mushrooms -- quartered<br /> 2 bunches broccoli -- cut up<br /> 3 tablespoons sodium reduced soy sauce<br /> 2 cups rice noodles -- steamed<br /> 2 tablespoons oyster sauce<br /> 2 tablespoons olive oil<br /> 1 green bell pepper -- sliced<br /> 2 carrots -- sliced diagonally<br /> water <br /><br />Cut beef into thin slices. Fry slightly in a wok. Remove and set aside.<br /><br />Using the same oil, put in onions, green onion and garlic. Saute for a few minutes, then add in celery, green pepper and carrots. Saute until carrots are almost done. Add water (if needed).<br /><br />Add in oyster sauce, soy sauce, mushrooms and previously fried beef. Put in noodles and cover wok and let cook 5 min.<br /><br />Put in broccoli and cover wok. Cook only until broccoli turns dark green. Then mix up broccoli with the rest of ingredients. <br /><br /> - - - - - - - - - - - - - - - - - - - <br /><br />Per Serving : 685 Calories; 33g Fat (42.4% calories from fat); 29g Protein; 72g Carbohydrate; 10g Dietary Fibre; 51mg Cholesterol; 2230mg Sodium. Exchanges: 3 1/2 Grain(Starch); 2 Lean Meat; 3 1/2 Vegetable; 5 Fat.<br /></div>
Ellen Ennis-Davishttp://www.blogger.com/profile/11469601539652328119noreply@blogger.com0tag:blogger.com,1999:blog-3870662263656462424.post-33552139112222718962015-08-05T10:45:00.002-04:002015-08-06T08:07:34.840-04:00Buisquick Gluten-Free Pancakes (with added Fibre)<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td class="tr-caption" style="text-align: center;">"Traditional pancakes with a little fibre to balance them out"</td></tr>
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Recipe By : Ellen M Ennis Davis<br />
Serving Size : 2 <br />
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Amount Measure Ingredient -- Preparation Method<br />
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1/2 cup bisquickT Gluten Free mix -- or Gluten Free Biscuit Mix 1<br />
2 tablespoons psyllium fibre<br />
3/4 cup milk<br />
1 teaspoon olive oil<br />
<br />
Heat griddle or skillet over medium heat or to 375°F. <br />
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In large bowl stir all ingredients until well blended.<br />
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To test griddle, sprinkle with a few drops of water. If bubbles jump around, the heat is just right.<br />
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Grease griddle with oil if necessary. (absorb oil into a piece of paper towel and rub grill)<br />
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For each pancake pour slightly less than 1/4 cup batter onto hot griddle. <br />
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Cook pancakes until bubbles form on top and edges are dry.<br />
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Turn and cook other sides until golden brown.<br />
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Source: adapted from "http://www.bettycrocker.com/recipes/gluten-free-pancakes/60ac73e9-525e-4ab8-8cda-713b8a827c0b"<br />
S(Internet Address): "http://www.bettycrocker.com/recipes/gluten-free-pancakes/60ac73e9-525e-4ab8-8cda-713b8a827c0b"<br />
Copyright: "©2015 General Mills"<br />
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Per Serving : 330 Calories; 5g Fat (14.6% calories from fat); 5g Protein; 65g Carbohydrate; 14g Dietary Fibre; 12mg Cholesterol; 661mg Sodium. Exchanges: 1/2 Non-Fat Milk; 1 Fat.</div>
Ellen Ennis-Davishttp://www.blogger.com/profile/11469601539652328119noreply@blogger.com0tag:blogger.com,1999:blog-3870662263656462424.post-84461077068682563902015-08-03T19:16:00.000-04:002015-08-03T19:16:15.205-04:00Pooka's Dark Gluten Free Bread<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td class="tr-caption" style="text-align: center;">A faux pumpernickel for a Deli flare.</td></tr>
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<br /><br />Recipe By :Ellen M. Ennis Davis<br />Serving Size : 6 Preparation Time :1:00<br /><br /><br /> Amount Measure Ingredient -- Preparation Method<br />-------- ------------ --------------------------------<br />Dry Ingredients:<br /> 1/4 cup cocoa<br /> 1 cup Brown Rice Flour<br /> 1 cup Corn Flour -- (maize flour)<br /> 1/2 cup Chickpea Flour -- (gram Flour)Or whole bean flour<br /> 1/2 cup Tapioca Flour<br /> 1/4 cup Arrowroot Flour<br /> 1/4 cup Cornstarch<br /> 3 tablespoons Flax Seed Meal -- corn bran or rice bran<br /> 1/2 cup Skim Milk Powder -- dry milk substitute<br /> 3 teaspoons Xanthen Gum<br /> 1 teaspoon Gelatin Powder, Unsweetened<br /> 1 tablespoon Pectin<br /> 1/2 teaspoon salt<br /> <br />Leavening/Proofing Ingredients:<br /> 2 1/2 teaspoons Active Dry Yeast<br /> 2 teaspoons Sugar<br /> 2 Eggs -- or (4 tablespoons dry egg powder or meringue powder plus 1/4 cup warm water)<br /> <br />Wet Ingredients:<br /> 1 cup Warm Water -- (110 degrees)<br /> 1/4 cup Olive Oil -- I like melted coconut oil<br /> 3/4 cup molasses<br /> 1/4 cup Sugar -- like brown<br /> 1 tablespoon apple cider vinegar<br /><br />Proofing the Yeast:<br />Mix together yeast, 2 teaspoons sugar, and 1/4 cup warm water. Set this mixture aside in a warm location away from drafts, to proof 15 minutes. It should become frothy. If the yeast does not froth up, you yeast is to old or you water temp was to hot or to cold. Try again still doesn't froth dump it and go buy some fresh yeast.<br /><br />In the mixer bowl add ALL dry ingredients. Whisk or sift ingredients together thoroughly. Set aside.<br />In a medium sized bowl whisk eggs with other wet ingredients. Add proofed yeast, whisk.<br /><br />Using the dough hook of your stand mixer on slow speed, gently pour wet ingredients into the dry ingredients. Mix dough on medium speed for 5-8 minutes. Occasionally use a rubber spatula to push dough down the sides of the mixer bowl. While your dough is mixing, you can prepare your loaf pans. The dough should resemble a sticky biscuit dough or thick quick bread batter. Add more brown rice flour or warm water to adjust dough if necessary<br /><br />Scoop dough into a greased 8 x 4 1/2 pans<br />Grease a piece of wax paper or parchment paper and place on top of bread pan to cover.<br />Place covered loaf pans warm draft free place and let rise for 40 minutes to an hour. The dough should have risen to have a rounded top about 1/2" above the top of the pan.<br /><br />Preheat oven to 350°F.<br />Place risen loaf of dough in the oven for 50 minutes. Crust should be light brown in colour and a thermometer placed in the middle of the loaf should read around 190°F for a finished loaf. Remove Bread from the pan and tap the bottom, it should sound hollow if it does not wrap loosely in aluminum foil and bake another 10 to 15 minutes.<br /><br />Let loaf or loaves cool completely before cutting. Put bread in a plastic bag once all heat has dissipated.<br /><br />Source: "Pooka's What's for Dinner: Gluten Free with Attitude"<br />Copyright: "http://pookaswhatsfordinnergluttenfree.blogspot.ca/"<br />Yield: "1 Loaf"<br />Start to Finish Time: "2:20"<br />T(Cook): "0:40"<br /> - - - - - - - - - - - - - - - - - - - <br /><br />Per Serving : 488 Calories; 13g Fat (23.7% calories from fat); 9g Protein; 87g Carbohydrate; 7g Dietary Fibre; 71mg Cholesterol; 233mg Sodium. Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 0 Fruit; 2 1/2 Fat; 2 1/2 Other Carbohydrates.<br /><br />NOTES : This bread will remain fresh if sealed after cooling for about 7 days.</div>
Ellen Ennis-Davishttp://www.blogger.com/profile/11469601539652328119noreply@blogger.com0tag:blogger.com,1999:blog-3870662263656462424.post-32647692545580808002015-08-03T19:06:00.000-04:002015-08-03T19:06:38.348-04:00Squash, Carrot Soup<div dir="ltr" style="text-align: left;" trbidi="on">
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Recipe By :Ellen M. Ennis Davis<br />
Serving Size : 8 <br />
Amount Measure Ingredient -- Preparation Method<br />
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1 butternut squash<br />
1 tablespoon olive oil<br />
4 carrot -- sliced 1/2-inch thick<br />
1 onion -- chopped<br />
1 teaspoon grated ginger root<br />
2 apples -- peeled and chopped<br />
2 cups vegetable stock<br />
3/4 teaspoon Dried thyme -- rubbed or 6 fresh thyme sprigs chopped<br />
salt and pepper<br />
1 bunch chopped parsley -- reserve a sprig for each bowl, chop the rest<br />
1/3 cup apple cider vinegar<br />
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Pierce squash in several places with sharp knife. Microwave at high (100% power) for 5 minutes to soften peel. seal in a plastic bag until cool. Peel and chop 3 cups squash.<br />
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In a microwave safe bowl, cover carrots with water, cook at full power for 5 min. drain reserving cooking water.<br />
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In medium saucepan, melt butter over medium heat. Add onion and ginger. Cook until softened, about 5 minutes, stirring constantly. Add chopped squash, apples, stock, carrot cooking water, parsley and thyme. Bring to boil, reduce heat, cover and simmer until squash is tender, about 20 minutes.<br />
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Remove from heat and puree with an immersion blender or in batches in food processor or blender until smooth, add apple cider vinegar and mix in.<br />
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Season to taste with salt and pepper and let cool enough to eat<br />
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Garnish each serving with parsley or cover and refrigerate until well chilled. Season to taste with salt and pepper. Garnish with parsley.<br />
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OR<br />
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cover and refrigerate until well chilled. Season to taste with salt and pepper. Garnish with parsley and serve cold.<br />
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Source: "http://pookaswhatsfordinnergluttenfree.blogspot.ca/"<br />
Copyright: "http://pookaswhatsfordinnergluttenfree.blogspot.ca/"<br />
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Per Serving : 197 Calories; 3g Fat (13.0% calories from fat); 4g Protein; 43g Carbohydrate; 7g Dietary Fibre; 1mg Cholesterol; 432mg Sodium. Exchanges: 2 Grain(Starch); 1 Vegetable; 1/2 Fruit; 1/2 Fat.</div>
Ellen Ennis-Davishttp://www.blogger.com/profile/11469601539652328119noreply@blogger.com0tag:blogger.com,1999:blog-3870662263656462424.post-10273709207990552892015-08-01T10:00:00.000-04:002015-08-01T13:58:40.182-04:00Tuna Melt Light<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td class="tr-caption" style="text-align: center;">A modern lighter twist on Grama's tuna melt</td></tr>
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Tuna Melt Light<br /><br />Recipe By : Ellen M. Ennis Davis<br />Serving Size : 6 <br />Categories : Sandwich Snack<br /><br /> Amount Measure Ingredient -- Preparation Method<br />-------- ------------ --------------------------------<br /> 1 can tuna in water<br /> 1 stalk celery -- chopped fine<br /> 1 onion -- chopped fine<br /> 1 carrot -- shredded<br /> 6 100% Whole Wheat Sandwich Thins Rolls<br /> 4 ounces cheddar cheese -- shredded<br /> 3 teaspoons light mayonnaise<br /> 1/4 bunch parsley -- chopped<br /><br />In a medium bowl, mix tuna with carrots, onion, celery, parsley and mayonaise. Blend with a fork<br /><br />Split bun into halves, and spread tuna mixture on the on both sides of the bun Top cheese.<br /><br />Place sandwiches under broiler or in toaster oven until the cheese melts<br /><br /><br />Per Serving : 226 Calories; 8g Fat (15.6% calories from fat); 17g Protein; 81g Carbohydrate; 6g Dietary Fibre; 28mg Cholesterol; 398mg Sodium. Exchanges: 1 1/2 Lean Meat; 1/2 Vegetable; 1 Fat; 0 Other Carbohydrates.<br /><br /><br />
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Ellen Ennis-Davishttp://www.blogger.com/profile/11469601539652328119noreply@blogger.com0tag:blogger.com,1999:blog-3870662263656462424.post-41111188354581665242015-07-31T12:20:00.000-04:002015-07-31T20:04:00.021-04:00Curried Microwaved Chicken<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td class="tr-caption" style="text-align: center;">"If you haven't tried making a curry in the microwave then this is the recipe for you! A spicy and delicious curry in minutes."</td></tr>
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Recipe By : Ellen M. Ennis Davis<br />
Serving Size : 4 Preparation Time :0:00<br />
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Amount Measure Ingredient -- Preparation Method<br />
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1 Granny Smith apple -- peeled cored, and chopped<br />
1/2 green pepper -- chopped <br />
1 onion -- chopped<br />
1 tablespoon coconut oil<br />
3 teaspoons curry powder<br />
12 oz coconut milk<br />
1 tablespoon cornstarch<br />
1/2 cup yogurt, skim milk<br />
3 tablespoons salsa<br />
3 skinless boneless chicken breast -- cut into bite size pieces<br />
3/4 cup fresh mushrooms -- sliced or quartered<br />
1 teaspoon paprika<br />
salt and pepper to taste<br />
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In a microwave safe dish cook the apple and onion in the curry powder and coconut oil on high power for 3 minutes. Mix corn starch into coconut milk; stir in the yogurt, salsa and salt and pepper.<br />
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Place the chicken, green pepper and mushrooms in an 8x12 inch microwave safe baking dish and cover with the curry sauce. Sprinkle the top with paprika.<br />
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Cover with wax paper and microwave on at full power for 30 minutes. Test to see if chicken is done and tender. If not microwave at full power for another 15 to 20 minutes. Checking every 5 minutes or so.<br />
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S(Internet Address): "http://allrecipes.com/recipe/curried-microwaved-chicken/"<br />
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Per Serving (excluding unknown items): 281 Calories; 6g Fat (20.0% calories from fat); 44g Protein; 11g Carbohydrate; 2g Dietary Fibre; 103mg Cholesterol; 194mg Sodium. Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 0 Non-Fat Milk; 1/2 Fat.<br />
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Serving Ideas : Serve over steamed Brown Rice and steamed California Blend Vegetables</div>
Ellen Ennis-Davishttp://www.blogger.com/profile/11469601539652328119noreply@blogger.com0tag:blogger.com,1999:blog-3870662263656462424.post-30346475779844422532015-07-31T11:07:00.000-04:002015-08-01T14:01:02.614-04:00Chick-a-Leekie<div dir="ltr" style="text-align: left;" trbidi="on">
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Recipe By :Ellen M. Ennis Davis<br />
Serving Size : 4 <br />
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Amount Measure Ingredient -- Preparation Method<br />
-------- ------------ --------------------------------<br />
4 chicken thigh<br />
2 5/8 ounces sliced carrots -- sliced 1/3-inch thick<br />
1/2 cup brown rice<br />
2 1/2 cups low sodium chicken broth<br />
salt and pepper to taste<br />
3 leeks -- sliced<br />
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In a large pot combine the chicken, carrots, rice, stock and salt and pepper. Bring all to the boil. Reduce heat, cover and let simmer for 30 minutes or until chicken is cooked through and no longer pink inside. Skim stock as needed.<br />
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Remove chicken from pot and add leeks. Bring back to the boil; reduce heat, cover and let simmer another 15 minutes <br />
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Meanwhile, skin and debone the cooked chicken. Return chicken meat to thickened stew and cook for about 5 minutes to heat through. Serve hot.<br />
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Description:<br />
"A little lighter version of the Traditional Welsh favourite"<br />
Source:<br />
"http://pookaswhatsfordinnergluttenfree.blogspot.ca/"<br />
S(Internet Address):<br />
"http://pookaswhatsfordinnergluttenfree.blogspot.ca/"<br />
Copyright:<br />
"http://pookaswhatsfordinnergluttenfree.blogspot.ca/"<br />
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Per Serving : 363 Calories; 15g Fat (37.7% calories from fat); 26g Protein; 30g Carbohydrate; 2g Dietary Fiber; 79mg Cholesterol; 415mg Sodium. Exchanges: 1 Grain(Starch); 3 Lean Meat; 2 Vegetable; 1 1/2 Fat.</div>
Ellen Ennis-Davishttp://www.blogger.com/profile/11469601539652328119noreply@blogger.com0tag:blogger.com,1999:blog-3870662263656462424.post-27964224649627039022015-07-30T12:09:00.000-04:002015-07-30T12:09:21.475-04:00Back to dedicated meal planning for a Spell<div dir="ltr" style="text-align: left;" trbidi="on">
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My Sweetie will be off work for awhile. He had a knee replacement on the 22nd and with the surgery and change in activity his type 2 diabetes balance has been disrupted. The health care team put him on insulin (scaring the crap out of both of us) The Doctor kept him in the hospital a few days longer than usual to do some extra testing and get the diabetes team in to see us. </div>
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Ok; long after surgery reading the first day post surgery sugars 16, then constantly since between 9 and 11. The <a href="http://www.webmd.com/diabetes/glycohemoglobin-ghb" target="_blank">Glycohemoglobin (HbA1c, A1c)</a> blood test <i>(show average blood sugar over 3 months)</i> showed 8, so it's not a critical rise but with the need for a good level needed for heeling we have to get into a concerted diet regime in place until he has recovered and back to his regular activity. </div>
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And of course as not to make him feel special I got a call that my <a href="http://www.webmd.com/diabetes/glycohemoglobin-ghb" target="_blank">Glycohemoglobin (HbA1c, A1c) </a>showed I need to get back on a healthier routine. I'm only 6.5 but being a Prediabectic it is a warning to get my act back in line. So here goes Gluten Free Diabetic Friendly recipes on the road again.</div>
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Ellen Ennis-Davishttp://www.blogger.com/profile/11469601539652328119noreply@blogger.com0tag:blogger.com,1999:blog-3870662263656462424.post-30968469786488400152015-07-30T12:08:00.000-04:002015-07-30T20:09:49.457-04:00Perfect Gluten Free Cheese Burger<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td class="tr-caption" style="text-align: center;">Juicey Lean Ground Beef Patty, Mustard,Tomato, Lettuce, Cheese on a toasted bun, Mmmm perfection</td><td class="tr-caption" style="text-align: center;">. </td></tr>
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<br /><br /><br />Recipe By :Ellen M. Ennis Davis<br />Serving Size : 4 Preparation Time :10:00<br /><br /><br /> Amount Measure Ingredient -- Preparation Method<br />-------- ------------ --------------------------------<br /> 12 ounces lean ground beef<br /> 4 Udi's Classic Gluten Free Hamburger Buns<br /> 1 onion -- sliced 1/8" thick<br /> 2 tomatoes -- sliced 1/3-inch thick<br /> 4 leaves romaine lettuce leaf -- washed and dried<br /> 4 slices American cheese slices<br /> 2 tablespoons mustard<br /> 1 teaspoon coconut oil -- on a piece of paper towel to wipe pan<br /><br />Thaw hamburger buns<br /><br />Prepare vegetables and set aside<br /><br />Divide the ground beef into 4 and make into patties<br /><br />Preheat the broiler. Switch on the oven's broiler setting and allow it to preheat for roughly 5 minutes.<br /><br />Set the bun halves cut-side up onto the baking sheet. <br /><br />Rub a non stick pan with coconut oil and heat on medium heat. Heating the pan before adding the burgers will help your burgers brown and develop a brown sear on the outside that will enhance the flavour.place the patties into greased pan an saute <br /><br />Add all of the burgers to the pan at the same time so they will cook to roughly the same internal temperature. If you're making a lot of burgers, cook them in batches. Space the burgers out in the pan so there is a little room between them. This will help the burgers brown around the edges.<br /><br />Let the burgers cook for 5 minutes on one side before turning them. Avoid moving or turning the burgers during this time. Flip the burgers only after they've cooked on the first side for a few minutes. Letting burgers cook undisturbed will allow the meat to brown.<br /><br />Slide the baking sheet with cut buns beneath your preheated broiler and keep it there until the bun halves turn golden brown. You only need to toast the cut sides of the bun, so you do not need to turn the bun halves during the browning process.<br /><br />Cook the burgers for an additional 5 minutes on the second side. <br /><br />Top burgers with cheese during the last minute of cooking them in the pan. Adding the cheese earlier in the cooking process will make it melt off the burger and it will stick to the pan.<br /><br />Remove the burgers from the pan. Place burgers on a paper towel while you dress the bun.<br /><br />Place one 1/4 of the onions on the bottom of toasted bun then fold a leaf of lettuce to fit each of the buns.<br /><br />Lift a burger with cheese onto the lettuce top each with 1/4 of tomato slices<br /><br />spread 1/2 tablespoon of mustard on each of the bun tops and place over tomatoes, hold together with a pick to avoid slipping until served<br /><br />Source: "http://pookaswhatsfordinnergluttenfree.blogspot.ca/"<br />S(Internet address): "http://pookaswhatsfordinnergluttenfree.blogspot.ca/"<br />Copyright: "http://pookaswhatsfordinnergluttenfree.blogspot.ca/"<br /> - - - - - - - - - - - - - - - - - - - <br /><br />Per Serving : 561 Calories; 33g Fat (53.0% calories from fat); 28g Protein; 38g Carbohydrate; 6g Dietary Fiber; 91mg Cholesterol; 925mg Sodium. Exchanges: 3 Lean Meat; 1 Vegetable; 3 1/2 Fat; 0 Other Carbohydrates.<br /><br /><br /></div>
Ellen Ennis-Davishttp://www.blogger.com/profile/11469601539652328119noreply@blogger.com1tag:blogger.com,1999:blog-3870662263656462424.post-201265557848805082015-07-30T11:26:00.000-04:002015-07-31T00:18:21.876-04:00Brassicaceae Slaw<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td class="tr-caption" style="text-align: center;">"Coleslaw with a variety of cabbage cousins"</td></tr>
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Recipe By :Ellen M. Ennis Davis<br />
Serving Size : 4 <br />
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Amount Measure Ingredient -- Preparation Method<br />
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1 cup shredded cabbage<br />
1 cup Broccoli Slaw<br />
1 carrot -- shredded<br />
1 teaspoon prepared horseradish<br />
1 1/2 tablespoons light mayonnaise<br />
2 teaspoons apple cider vinegar<br />
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In a small bowl combine horseradish, mayonaise and apple coder vinegar and whisk together. Set aside<br />
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Combine all vegetables in a bowl, toss together with dressing and serve<br />
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Source: "http://pookaswhatsfordinnergluttenfree.blogspot.ca/"<br />
(Internet address): "http://pookaswhatsfordinnergluttenfree.blogspot.ca/"<br />
Copyright: "http://pookaswhatsfordinnergluttenfree.blogspot.ca/"<br />
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Per Serving : 43 Calories; 1g Fat (22.0% calories from fat); 2g Protein; 7g Carbohydrate; 3g Dietary Fiber; 2mg Cholesterol; 59mg Sodium. Exchanges: 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates.<br />
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Ellen Ennis-Davishttp://www.blogger.com/profile/11469601539652328119noreply@blogger.com0tag:blogger.com,1999:blog-3870662263656462424.post-16647591782039270272015-07-30T10:20:00.000-04:002015-07-31T14:55:01.215-04:00Tuna Stuffed Cucumber Rounds<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td class="tr-caption" style="text-align: center;">"a nice appetizer or great for a bit of a change up from a sandwich with soup for a light lunch"</td></tr>
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Tuna Stuffed Cucumber Rounds<br />
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Recipe By :<br />
Serving Size : 2 Preparation Time :0:00<br />
Categories : Sandwiches<br />
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Amount Measure Ingredient -- Preparation Method<br />
-------- ------------ --------------------------------<br />
1 cucumber<br />
1 green onion -- finely chopped<br />
1 stalk celery -- finely chopped<br />
1 tablespoon mayonnaise<br />
1 can tuna in water -- drained<br />
4 parsley sprigs -- chopped<br />
4 pinches paprika<br />
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Trim off ends cucumber. Peel strips off cucumber leaving thin stripes of peel for colour and fibre. cut cucumber horizontally in 6 chunks. scoop out centre of the cucumber leaving enough at the bottom to hold in filling, place cucumber pieces scooped side down on paper towel to absorb excess moisture, cover and refrigerate. Combine Tuna, mayonnaise, celery, green onion, parsley and seasoned salt, mixing until blended. cover and put in the refrigerator until just before serving. just before serving divide tuna into quarters and stuff into cucumber rounds. sprinkle with paprika<br />
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Per Serving (excluding unknown items): 165 Calories; 7g Fat (36.1% calories from fat); 21g Protein; 6g Carbohydrate; 2g Dietary Fibre; 26mg Cholesterol; 322mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 1 Vegetable; 1/2 Fat.</div>
Ellen Ennis-Davishttp://www.blogger.com/profile/11469601539652328119noreply@blogger.com0tag:blogger.com,1999:blog-3870662263656462424.post-74851239142419365452015-07-30T07:13:00.000-04:002015-07-31T00:14:36.278-04:00Gluten Free Brunch Burritos<div dir="ltr" style="text-align: left;" trbidi="on">
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Recipe By : Ellen M. Ennis Davis<br />Serving Size : 4 <br /><br /> Amount Measure Ingredient -- Preparation Method<br />-------- ------------ --------------------------------<br /> 1 teaspoon coconut oil<br /> 1 small onion -- chopped<br /> 1/2 cup mushrooms -- sliced<br /> 1 teaspoon garlic powder -- chopped<br /> 6 eggs -- beaten<br /> 4 Udi's Large Tortillas<br /> 1 cup cheddar cheese -- shredded<br /> 1 tomato -- chopped<br /> 1 cup spring mix salad greens<br /><br />Over medium heat, cook the onions approximately 3 minutes. Stir in the mushrooms, and season with garlic powder. Cook until mushrooms are tender, about 3 minutes, and set aside.<br /><br />In the same saucepan, scramble eggs. Stir in the mushrooms, and continue to scramble until eggs are firm.<br /><br />Transfer 1/4 of the egg mixture into each tortilla. Top each with 1/4 cup cheese, tomatoes and 1/4 of the greens. Roll tortillas, and serve.<br /><br /><br />Per Serving: 428 Calories; 22g Fat (49.7% calories from fat); 18g Protein; 33g Carbohydrate; 6g Dietary Fiber; 348mg Cholesterol; 623mg Sodium. <br /></div>
Ellen Ennis-Davishttp://www.blogger.com/profile/11469601539652328119noreply@blogger.com0tag:blogger.com,1999:blog-3870662263656462424.post-6167240560921631472015-07-28T10:10:00.000-04:002015-07-30T15:54:55.345-04:00Quick Corn Chowder<div dir="ltr" style="text-align: left;" trbidi="on">
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1 large onion, chopped<br />
1 tablespoon coconut oil<br />
2 1/2 cups low sodium chicken broth<br />
2 cans creamed corn (14-3/4 ounces each)<br />
4 medium potatoes, peeled and cut into 1/2-inch cubes<br />
1 carrot peeled and shredded<br />
2 cups milk<br />
1/4 teaspoon salt<br />
1/4 teaspoon pepper<br />
4 sprigs Minced fresh parsley<br />
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Directions: In a Dutch oven, saute onion in butter until tender. Add the broth, corn and potatoes; bring to a boil. Reduce heat; cover and simmer for 16-20 minutes or until potatoes are tender, add carrots. Reduce heat to low. Stir in the milk, salt and pepper. Cook for 5-10 minutes or until heated through, stirring occasionally. Sprinkle with parsley.<br />
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Ellen Ennis-Davishttp://www.blogger.com/profile/11469601539652328119noreply@blogger.com0