Gluten Free A-Z Blog

Avocados and Why You Should Eat Them + recipe

2012-03-08T20:41:00.002-05:00

Can you believe that this creamy and healthy chocolate pudding is made with avocados?
Today's post on Avocados & Why You Should Eat Them is a guest post from Leslie at Real Food Freaks.

Real Food Freaks. is a blog that I have enjoyed for a long time. Co-authored by Leslie and Jen, their blog provides excellent information about the benefits of real food as well as some great recipes.

I especially love Leslie's gluten free Coconut Crepes and Banana Chocolate Chip Cookies ( grain free). In addition, she hosts a real food weekly blog carnival every Friday called Freaky Friday.

Avocados & Why You Should Eat Them

Guest Post by Leslie of Real Food Freaks (www.realfoodfreaks.com)

I, personally, don’t need a reason to eat avocados... because they are delicious... and I love them. However, I’ve met several people who have a fear of this amazing food. The reasons for “said fear” vary: some people are afraid of anything green, some people don’t know what to do with them, and some people are afraid of the fat that avocados contain. I say... FEAR NOT!

Avocados are a nutrient dense food in and of themselves. Did you know that they are a fruit? They are... weird, I know... but they are. Avocados top all fruit in folate, potassium, Vitamin E and magnesium. Plus, they are full of monounsaturated fat (this is a good thing... your body need this). Let me explain just a bit about each of these things:

Folate- Reduces the risk of cardiovascular disease and stroke.

Potassium- Regulates blood pressure, helps prevent heart disease and stroke. Important for cellular function within the body.

Magnesium- Essential for enzyme activity, nerve transmission, healthy bones and cardiovascular system. Helps prevent migrains and type 2 diabetes.

Vitamin E- Fat-soluble vitamin necessary for circulation, tissue repair and healing. This powerful antioxidant plays a vital role in deactivating free radicals

Monounsaturated Fat (Oleic Acid)- Improves the body’s ability to absorb fat- soluble nutrients like alpha & beta carotene and lutein from other foods.

If you’re new to buying avocados, let me tell you what to look for. A ripe avocado will “give” slightly when pressed. Do not buy any avocados that are soft and avoid any with cracks or blemishes. It is very hard to find ripe avocados in the store; they are usually rock hard... so buy them in advance of when you plan to use them.

I generally keep avocados on hand at all times, especially this time of the year because they are much cheaper. I love to eat a couple of slices with my eggs in the morning, diced in a salad, diced on top of chili or a burger, as guacamole, or in chocolate pudding. Yup, you read that correctly... I said chocolate pudding!!!!!

If you’ve got 5 minutes, a blender, and a couple of ripe avocados... then do I have a treat for you! You’re welcome.

Chocolate Avocado Pudding

2 ripe avocados
2 tsp. real vanilla extract
½ cup cocoa powder
½ cup maple syrup
¾ cup milk (coconut, almond, raw dairy... your preference)

1. Slice avocado in half, remove the pit, scoop out the fruit, and throw it in the blender with the other ingredients.

2. Blend until smooth. You may need to stop a couple of times and scrape down the sides. Add a bit more milk if necessary.

Variation Suggestions: add ½ - 1 tsp. (depending on your preference) of cinnamon, cayenne, or peanut butter. You could also substitute half of the vanilla extract with almond extract.
___________________________________________________________________________________________

Leslie, Thank you for this informative guest post. Who couldn't use a little nutritional boost, especially with a food that tastes so good. Can't wait to try the pudding for dessert tonight!

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Saturday:
Living Well

"Riced Cauliflower" Mushroom Risotto ( Grain Free)

2012-03-05T08:54:00.002-05:00

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This creamy (grain/ rice free) cauliflower mushroom risotto is an unusual, but fabulous recipe.

Below, what looks like rice, is actually not rice at all; it is 'riced ' cauliflower. Yes, it's actually the healthy low fat and low carb cruciferous vegetable that serves as the replacement for rice in this creamy risotto dish.

Cauliflower is a terrific base for making all kinds of grain free/ low carb dishes including mock pizza crust, ( click for my recipe) mock mashed potatoes, and mock rice dishes as in this risotto. You can be as creative as you like.

When I found this risotto recipe, I knew it was something I would want to try.

However, I was hesitant becasue I had seen recipes that called for "riced" cauliflower before, and they had really scared me off.

I was intimidated by how the cauliflower turned into perfect little morsels of rice. I thought you had to be a professional "ricer" ..But after making it , I can tell you first hand that is not so!!

It is fast and easy to make. All you do is cut your cauliflower into flowerettes, place in the food processor with the metal blade and process 3 or 4 times very quickly ( on /off) until the cauliflower resembles rice.

It's that easy. So, there's no reason not to try this recipe ( even if you are not a cauliflower fan because it doesn't end up tasting like cauliflower)

Break cauliflower into flowerettes

Place into food processor with the metal blade

Process very quickly 3 or 4 times until cauliflower resembles rice ( don't over do it)

Before I decided on this particular recipe, I explored quite a few other recipes. Some were made from fresh raw cauliflower ( then later cooked) while others were made from frozen cauliflower that was also cooked later. Some of the recipes were low calorie, which would work great for anyone on weight watchers. Other recipes were low carb and called for butter and cream., which would work great for any low carb type diet.

Which way did I choose to make this recipe?

I decided to try starting with raw cauliflower since the cauliflower seems to be abundant right now and relatively reasonable ; I also made the low carb higher fat version, and I was very happy with the results. I also experimented and include vegan substitutions.

Personally, I'm following the Suzanne Summers Diet right now which is based on food combining. I eat fruit and carbs in the morning ( like berries or an orange - wait 20 minutes and then have oatmeal) . After my one carb meal, I wait 3 hours before I eat low carb meals the rest of the day, which is mostly vegetables, fats, and protein. She has some funny rules, like no carrots and beets, but I'm only on it for a short time. I like it because it gives me flexibility and an opportunity to include butter in my diet , which I absolutely adore. It find it also helps cut down cravings.

Ingredients:
1 small head of cauliflower, riced
1 package of white sliced mushrooms
2 Tablespoons butter ( or use olive oil)
2 pieces of fresh garlic, minced
1/2 cup light cream (vegan alternative or use coconut milk)
1/2 cup Parmesan cheese ( vegan alternative or use 1/4 cup nutritional yeast for a cheeselike flavor)

Directions:
On a very low flame in a dutch oven type pot, saute the garlic and mushrooms in the butter until the mushrooms are lightly cooked. Add 3-4 cups of riced cauliflower and cook and stir for about 5 minutes. Add cream or coconut milk and continue to stir and cook for another 5 minutes minutes. Shut off flame and cover pot for about 5 minutes ( No longer). Remove from flame and mix in Parmesan cheese and serve.

Light and Creamy Grain Free Mushroom Risotto

What's your preference? Low calorie or low carb? Why?

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Saturday:
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Moroccan Spiced Carrot Soup ( Good for the heart)

2012-02-26T09:42:00.002-05:00

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This rich Moroccan spiced carrot soup calls for a hot Moroccan spice blend called "harissa"
which is a pasty combination of hot chili, cumin, coriander, garlic and other spices typically used in North African cooking in countries like Morocco, Algeria,and Tunisia. IVillage posted an article recently called, " Spicy Food Are Good for Your Heart". If that's the case, then this soup with all its wonderful spices that qualify.

It might be good for the heart, and you might really like it, but it's too hot for me. I toned my recipe down somewhat and just used the cumin, coriander, and garlic, but I left out the hot peppers and added some white wine( Chardonnay) for flavor. However, if you like things hot and spicy , you have to try "harissa" . A prepared version can be purchased in a can in most spice shops but you can make it yourself! It is a staple in most Moroccan homes and is used in many of their recipess. Here is a link for an authentic homemade" harissa" recipe posted by Katherine Martinelli on fabulous her blog.

Authentic Homemade Harissa Recipe Katherine Martinelli

I just used the Cumin, coriander and garlic which are some of my favorites spices, partly because they taste so good and partly because they are so good for you ( spices contain substantial amounts of immune building and anti-inflammatory antioxidants.) Freshly ground spices are brilliantly colored, exceptionally fragrant, and bursting with health giving benefits.

Fresh Spice Market in Istanbul, Turkey (photo from our trip to Turkey in 2010)

Moroccan recipes are not new to me, as I already make a wonderful recipe called Moroccan Spiced Lemon Carrots which I, and everyone I've ever served it to, adore ( It's lemony, not hot) So, you can imagine how excited I was when I found this recipe in Vegetarian Times for Moroccan Spiced Carrot Soup . I knew it was something we would love to try.

However, I wasn't prepared for how much we would love this soup. My husband and I found it to be exceptional.

I adapted the recipe somewhat. So, the recipe that follows is my version.
For me I still love the flavors of the soup just using c

Soup Ingredients:

2 TBS. butter or olive oil (I use organic)

1 additional TBS olive oil

2 large onions, chopped

2 large red bell peppers, chopped

3 TBS tomato paste

8-10 fresh cloves garlic, chopped

3 medium-size carrots, diced

2 russet potatoes, peeled and sliced

6 cup homemade vegetable broth ( or if in a hurry, I used Pacific Brand Organic vegetable broth.)

1 cup low sodium tomato juice or V8 juice

2 1/2 tsp. harissa ( optional if you like things hot! ) or just select the following spices

1 tsp cumin

1 tsp coriander

1/2 cup white wine optional ( the alcohol will cook out completely but imparts a ~~nice~~ ffabulous flavor )

Directions

Melt butter and olive oil in large soup pan over medium heat. Add onions, peppers and garlic, and saute 3 to 5 minutes, or until soft, stirring often.
Add carrots and potato and cook 4 to 5 minutes more, or until potatoes begin to become brownish .
Add tomato paste and stir through all the vegetables and stir and cook a little more
Add broth, tomato juice, and wine, harissa if using it or cumin and coriander. Reduce heat to medium-low and simmer 30 minutes, or until potatoes and carrots are soft.
Serve chunky vegetable style ( my favorite) or
Transfer mixture in small batches to blender or food processor, or use an immersion blender, and puree until smooth. Season to taste with salt and pepper.
Garnish with Greek Yogurt optional.. ( I put it in a zip loc bag and snipped the end. Then I squeezed it into a heart design onto the soup)

The soup can be eaten blended or chunky! It's delicious both ways so, have it your way!

Sometimes I prefer a milder soup, so I will use the wine for flavoring, but I leave out the cumin and coriander. Obviously, it tastes different, but is very delicious and soothing . I usually eat my soup chunky.

For an authentic homemade recipe for harissa, follow the link to a fabulous blog by Katherine Martinelli

Authentic Homemade Harissa Recipe Katherine Martinelli

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