Roasted Green Tomato and Avocado Soup

 

Servies  : 6

Amount  Measure       Ingredient               Preparation Method
--------  ------------  ------------------            --------------------------
  2        pounds              green tomatoes     wedged
  3        tablespoons      olive oil
  1        teaspoon           salt
  1        teaspoon           ground black pepper
  2        onions
  1                                 garlic bulb  
  1        litre                   vegetable stock
  1                                 avocado -- peeled and chopped rough
  1        teaspoon           molasses

Preheat the oven to 400°.

Toss together green tomatoes, onions and garlic in olive oil, sprinkle with salt and pepper.

Spread the tomatoes in an even layer on a baking sheet. Rub garlic bulb with oil at and roast for 30 minutes.

In a stockpot over medium heat, add the roasted vegetables and stock; simmer about 5 min.

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.



NOTES : Serve with toast spread with garlic
Add a trimmed extra garlic bulb when roasting vegetables.
Squeeze roasted qarlic from bulb and spread on toast.


Recipe By     : Ellen M. Davis

Roasted Green Tomato and Avocado Soup

Calories (kcal):	292
% Calories from Fat:	44.1%
% Calories from Carbohydrates:	46.0%
% Calories from Protein:	9.9%

Per Serving Nutritional Information

 

Total Fat (g):	15g	30%	Vitamin B6 (mg):	.4mg	21%
Saturated Fat (g):	2g	16%	Vitamin B12 (mcg):	0mcg	0%
Monounsaturated Fat (g):	9g	54%	Thiamin B1 (mg):	.2mg	14%
Polyunsaturated Fat (g):	2g	15%	Riboflavin B2 (mg):	.2mg	10%
Cholesterol (mg):	2mg	1%	Folacin (mcg):	56mcg	14%
Total Carbohydrate (g):	35g	16%	Niacin (mg):	3mg	14%
Dietary Fiber (g):	6g	28%	Caffeine (mg):	0mg	N/A
Protein (g):	8g	20%	Alcohol (kcal):	0	N/A
Sodium (mg):	1527mg	64%
Potassium (mg): Calcium (mg):	887mg 73 mg	25% 7%
Iron (mg):	3mg	16%
Zinc (mg):	2mg	10%
Vitamin C (mg):	46mg	76%
Vitamin A (i.u.):	41351U	83%
Vitamin A (r.e.):	413 1/2RE	41%

* Percent Daily Values are based on a 1500 calorie diet.

Squash, Carrot Soup

Recipe By     :Ellen M. Ennis Davis
Serving Size  : 8    
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1                                 butternut squash
  1         tablespoon       olive oil
  4                                 carrot -- sliced 1/2-inch thick
  1                                 onion -- chopped
  1           teaspoon       grated ginger root
  2                                apples -- peeled and chopped
  2               cups         vegetable stock
     3/4      teaspoon     Dried thyme -- rubbed or 6 fresh thyme sprigs chopped
                                   salt and pepper
  1              bunch       chopped parsley -- reserve a sprig for each bowl, chop the rest
     1/3           cup        apple cider vinegar

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.

In a microwave safe bowl, cover carrots with water, cook at full power for 5 min. drain reserving cooking water.

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.

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.

Season to taste with salt and pepper  and let cool enough to eat

Garnish each serving with  parsley or cover and refrigerate until well chilled. Season to taste with salt and pepper. Garnish with parsley.

OR

cover and refrigerate until well chilled. Season to taste with salt and pepper. Garnish with parsley and serve cold.

Source:  "http://pookaswhatsfordinnergluttenfree.blogspot.ca/"
Copyright:  "http://pookaswhatsfordinnergluttenfree.blogspot.ca/"
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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.

Lemon Mixed Bean Salad (Diabetic Friendly)

This recipe was adapted from a recipe from | Canadian Diabetes Association "Easy Green and Red Bean Salad" It is high in fibre low in sugar and has a tart citrus flavour."

Source      :"http://www.diabetes.ca/diabetes-and-you/recipes"

Serving Size: 8  
Categories  : Salad

  1          cup  frozen green beans
  1          cup  frozen wax beans
  1          15 oz can  low sodium kidney beans, canned -- rinsed and drained
  1          15 oz can  Low Sodium Great Northern Beans -- or flageolet beans rinsed and drained
  1          15 oz can  Low Sodium Chickpeas, canned -- rinsed and drained
  1          bunch  fresh parsley --  chopped
  1          whole  bell pepper -- cleaned and chopped
  2          stalks  celery -- chopped
  1          sweet onion -- chopped
  1          medium  lemon -- juiced
              zest of 1 lemon
  1/4      cup  apple cider vinegar -- (25 mL)
  1/4      cup  olive oil -- (75 mL)
                        Freshly ground black pepper
  1         tablespoon  italian seasoning

Lightly steam the green and wax beans over boiling water 5 to 6 minutes or until crisp-tender. Cool in iced water and drain. Place in a large bowl with lemon zest, parley, celery, peppers, kidney beans, great northern beans and chickpeas and mix well.

In a jar with a tight-fitting lid, shake together the lemon juice, vinegar, olive oil and pepper. Pour over the bean mixture and toss lightly to mix. Cover and chill until served.


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Per Serving : 498 Calories; 7g Fat (12.9% calories from fat); 27g Protein; 82g Carbohydrate; 22g Dietary Fiber; 0mg Cholesterol; 781mg Sodium.  Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat.

French Onion Croqettes With Honey Mustard Sauce (vegan)

French Onion Croqettes With Honey Mustard Sauce (vegan)

"These are delicious little morsels coated with crushed Rice Chex® giving the tender crunch of Panko Bread Crumbs and topped with honey mustard sauce."

Recipe By     :Ellen M. Ennis Davis
Source:  "Pooka's What's for Dinner: Gluten Free with Attitude"
Copyright:  "http://pookaswhatsfordinnergluttenfree.blogspot.ca/"
Serving Size  : 4  
Cuisine:  "Vegetable Entrees"
Categories    : Dairy Free, Egg free, Gluten Free, Vegan


  1         Tablespoon  olive oil
  2         Cups  Sweet Onion -- sliced
  3         Potato -- cubed
  1/4      Cup  Firm Tofu -- shredded
  2         Tablespoons  Coconut Oil
  1         Cup  Firm Tofu -- shredded
  2         Carrot -- shredded
  2         Ribs  Celery -- diced fine
  1/8      Teaspoon  freshly ground black pepper
  1/4      Teaspoon  Nutmeg
  1/4      Teaspoon  Red Pepper Flakes
  1         Sheet  Nori -- or other seaweed such as kelp or kombu equal to one sheet nori
  1 1/2   Cups  Rice Chex® -- crushed
  1         Teaspoon  Grainy Mustard

Honey Mustard Sauce
  1        Cup  Mayonnaise, Soybean, No Salt
  2        Tablespoons  Honey
  1        Tablespoon  Grainy Mustard
  1        Teaspoon  Lemon Juice

Sautée onions on medium with olive oil and sprinkle in salt and pepper.
Cover and cook over medium-low heat, stirring occasionally, until onions
are soft, about 10 minutes.

Remove cover and cook, stirring often, until onions are caramel in color,
30 minutes to an hour.

While onions are cooking, place the cubed potatoes in a medium saucepan.
Add water until potatoes are covered. Bring to boil, reduce heat and
simmer, covered, 15-20 minutes, or until tender.

Melt butter in microwave and gently mix together with tofu.

Drain water from potatoes. Put hot potatoes into a large bowl. Add cream
and melted butter. Use potato masher to mash potatoes until well mashed.
Set aside.

preheat oven to 350°F

Tear Nori into blender or spice grinder and chop fine.

Add coconut oil, tofu mixture to the mashed potatoes along with the salt,
pepper, red pepper flakes, nutmeg, nori, carrots, celery, 2 tablespoons
mayonnaise, 1 teaspoon grainy mustard, 1/2 cup of rice chex® crumbs, and
caramelized onions. Gently fold the mixture until well combined, being
careful not to break the tofu up too much.

Using a cookie scoop or your hands, roll the mixture into 24 balls,
rolling each in the remaining rice chex® crumbs before setting on a
parchment paper lined cookie sheet. Set aside.


To cook the croquettes bake them 30 to 35 minutes, or until golden brown.
Transfer to a serving platter and serve warm with the Honey Mustard sauce

Honey Mustard Sauce

Whisk together the remaining mayonnaise and mustard with lemon juice until
smooth and well combined.

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Per Serving : 754 Calories; 58g Fat (67.3% calories from fat); 12g Protein; 52g Carbohydrate; 5g Dietary Fiber; 32mg Cholesterol; 233mg Sodium.  Exchanges: 2 Grain(Starch); 1 1/2 Lean Meat; 2
Vegetable; 0 Fruit; 11 Fat; 1/2 Other Carbohydrates.

Lebanese Orange Pilaf (vegan)

Lebanese Orange Pilaf (vegan)

"Lovely sweet rice pilaf."
Recipe By     :Ellen M. Ennis Davis
Source:  "Pooka's what's for dinner: Gluten Free with Attitude"
Copyright:  "http://pookaswhatsfordinnergluttenfree.blogspot.ca/"
Serving Size  : 8 

Cuisine:  "Rice, Pilafs and Pulses"
Categories    : Corn Free, Dairy Free, Diabetic Friendly, Egg free, Gluten Free, International, Lebanese, Rice Dish


  3         tablespoons  coconut oil
  1         cup  vermicelli -- Gluten Free broken into small pieces
  1         teaspoon  salt
  1/4      teaspoon  pepper
  1/2      cup  golden raisins
  1         tablespoon  orange rind
  1/2      cup  slivered almonds
  2         cups Basmati rice -- long grain rice can also be used
  4         tablespoons  orange juice
  1/2      teaspoon  turmeric
  4         cups  vegetable stock
  1/2      cup  fresh parsley -- chopped

Melt oil over low heat. Add vermicelli, salt, and pepper; saute until
lightly browned.

Add almonds and saute about 1 minute more.

Add rice and saute, stirring, about 2-3 more minutes.

Add turmeric and stock, orange juice, orange rind and raisins, stir, raise
heat and bring to a boil. Cover; lower heat to lowest possible setting and
cook for 20 minutes. Do not lift lid!

After 20 minutes, remove from heat; crack lid and let set for 5 minutes.
Add parsley and stir.  Serve and enjoy
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Per Serving : 330 Calories; 10g Fat (27.4% calories from fat); 8g Protein; 53g Carbohydrate; 1g Dietary Fiber; 12mg Cholesterol; 345mg Sodium.  Exchanges: 3 Grain(Starch); 0 Lean Meat; 0
Vegetable; 1/2 Fruit; 1 1/2 Fat.

Southwest Black Bean and Corn Chowder (vegan)

Southwest Black Bean and Corn Chowder (vegan)

A quick, hearty and colourful chowder with delicious Southwestern flavours.

Recipe By     :Ellen M. Ennis Davis
Source:  "Pooka's What's for Dinner: Gluten Free with Attitude"
Copyright:  "http://pookaswhatsfordinnergluttenfree.blogspot.ca/"
Serving Size  : 8   
Cuisine:  "Soups and Chowders"
Categories    : Dairy Free, Egg free, Gluten Free, Southwesten, Vegan

  2        Tablespoons  Coconut Oil
  1        Onion -- chopped
  1        Green Bell Peppers -- chopped
  1        Red Bell Peppers -- chopped
  3        Potatoes -- cubed
  6        Green Onions -- chopped
  1        Teaspoon  Garlic Powder
  1/2     Teaspoon  Black Pepper
  1        Teaspoon  Chili Powder
  1/4     Teaspoon  Red Pepper Flakes
  3        Tablespoon  Brown Rice Flour
  1        200 Gram Package Creamed Coconut
  1        28 Oz Can  Diced Tomatoes
  5        Cups  Stock, Low Sodium
  2        Tablespoons  Lime Juice
  2        Teaspoon  Cornstarch
  2        19 Oz Cans  Black beans
  2        Cup  Corn, Frozen
  1        Teaspoon  Honey
  1/2     Cup Cilantro -- chopped, discarding stems

In Dutch oven, Sautée onions, potatoes and peppers in coconut oil over medium-high heat, stirring until onions are soft.  Add garlic, green onions and Sautée for about a minute.

Add seasonings, spices and flour and stir for one minute more.  Reserve 1/2 cup of stock. Add the rest of the stock one cup at a time, stirring after each addition to make sure that lumps do not form and mixture doesn't scorch. Stir in tomatoes and lime juice.

Add cornstarch to remaining stock and using a fork or a whisk, stir in thoroughly until cornstarch dissolves.  Add to chowder.

Add black beans, corn, coconut cream and honey and continue to cook until mixture has thickened and potatoes are cooked through.  Add chopped cilantro and remove from heat.


Serving Ideas : Garnish with additional cilantro
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Per Serving : 802 Calories; 24g Fat (25.6% calories from fat); 34g Protein; 120g Carbohydrate; 25g Dietary Fiber; 0mg Cholesterol; 162mg Sodium.  Exchanges: 7 Grain(Starch); 1 1/2 Lean Meat; 1
1/2 Vegetable; 1/2 Fruit; 4 Fat; 0 Other Carbohydrates.

Maylasian Stir Fried Potatoes

Maylasian Stir Fried Potatoes

 "This recipe is traditionally made with starchy root vegetable Koorka or Chinese potato. Although not quite the same in texture and flavour I don't have access to a wonderful Asian market so have substitute for our noble potato"

Recipe By     :Ellen M Ennis Davis
Source:  "Pooka's What's for Dinner: Gluten Free with Attitude"
Copyright:  "http://pookaswhatsfordinnergluttenfree.blogspot.ca/"
Serving Size  : 4   
Cuisine:  "Vegetable Side Dishes"
Categories    : Corn Free, Dairy Free, Gluten Free, Malaysian,  Vegan


  6         Small  russet potatoes -- peeled, cut into 1/2-inch cubes
  1         Teaspoon  Coriander powder
  1/2      Teaspoon  Red Pepper Flakes
  1         Onion -- sliced       
  4         Tablespoons  Coconut Oil
  2         Teaspoons  Mustard Seed
             Salt and Pepper -- to taste
  3         garlic cloves -- minced
  2          teaspoons  minced peeled fresh ginger
  1/4      teaspoon  turmeric
  1/4      teaspoon  ground coriander
  1/2      Teaspoon  Garam Masala
  1/2      Teaspoon  Turmeric
  1/4      teaspoon  paprika
  1/2      Cup  Water
  1         tablespoon  fresh lemon juice
             Chopped fresh cilantro

Peel the potatoes and cut them into small pieces.

Steam potatoes until tender crisp

In a deep skillet, heat oil, add the mustard. Once mustard splutters  add
spices, onions and garlic

Now add the cooked potatoes to the skillet.

Fry well until the water evaporates and the potatoes turn slightly crispy.

Season generously with salt and pepper. Drizzle lemon juice over. Sprinkle
with chopped cilantro and serve.

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Per Serving : 232 Calories; 14g Fat (53.6% calories from fat); 3g Protein; 25g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 9mg Sodium.  Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1/2
Vegetable; 0 Fruit; 3 Fat.

Malaysian Chinese Brocoli Stir Fry

Malaysian Chinese Brocoli Stir Fry

Recipe By     :Ellen M Ennis Davis
Source:  "Pooka's What's for Dinner: Gluten Free with Attitude"
Copyright:  "http://pookaswhatsfordinnergluttenfree.blogspot.ca/"
Serving Size  : 4    
Cuisine:  "Vegetable Side Dishes"
Categories    : Corn Free, Dairy Free, Gluten Free, Malaysian,  Vegan

  1      lb.  Chinese Broccoli -- rapini or Maylasian kailan
  2      Carrots -- sliced
  1      Onion -- peeled and sliced thinly
  1      Cup  Mushrooms
  3      Cloves  Garlic -- chopped
  3      Tablespoons  Soy Sauce, Low Sodium -- gluten free

Cook the thicker stem first for 2-3 minutes before you add the leaves.
Start cooking the stems and thinly sliced carrots together. After the
carrots and stems have steamed for a few minutes, add the remaining
leaves. Leave everything covered for about five minutes or until
everything is tender to your liking. Once the vegetables are tender,
remove them from the steamer and set aside.

In a small skillet, sautée onion, garlic and mushrooms for 2-3 minutes add
onions cook until soft. Add soy sauce continue to cook until most of the
liquid is gone.

In a large bowl or serving dish, toss all the veggies together with the
mushrooms and garlic. Taste and add a teaspoon or two of soy sauce if more
salt is needed.
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Per Serving : 65 Calories; trace Fat (2.6% calories from fat); 3g Protein; 13g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 464mg Sodium.  Exchanges: 1 1/2 Vegetable.