Pot Roast Casserole
3 1/2 lb Boneless beef round roast
1 can Health Valley beef or veg broth
1/2 cup Kasha or Buckwheat
1 ea Medium rutabaga
1 lb Carrots
1 lb Green beans
About four hours before serving over medium heat, cook
beef, fat side down, until brown on all sides. Put into crock pot or
dutch oven. Add broth, Kasha and 4 1/2 cups water. Over high heat bring
to a boil. Cover and bake for 1 1/2 hours. Meanwhile, cut ruatbaga into
quarters; peel and cut quarters into 1 1/2 inch chunks. Cut carrots in
half and lengthwise into quarters. Trim ends from beans. When meat is
cooked,remove 2 cups broth/kasha mix from pan and place in blender.
Blend until smooth. Stir into liquid remaining in dutch oven or pot. Add
rutabaga and carrots and bake for one hour. Add green beans cover and
bake for 30 minutes. Makes 10 main dish servings.
sweet and sour
Stir fry
1 lb beef or pork or anything else
cut meat into thin strips or small cubes
2 T sesame oil
1 t fresh grated ginger
Any or all following vegetables cut into thin strips or pieces
1/2 onion
1 1/2 cup cabbage Napa, or regular
1 red bell pepper
1/2 cup jimica
1/2 cup celery
1 cup zucchini or other summer squash
1/2 cup eggplant
1/2 cup sugar peas or snow peas or english peas
1/2 cup mushrooms
1 cup broccoli or cauliflower
you get the idea?
1 T molasses or honey
1/2 cup crushed pineapple
more grated ginger
1-2 T arrowroot
3/4 cup cold water
salt to taste
red pepper to taste
Prep all your ingredients. Use at least three vegetables and as many as
you like. Make the size of slices or pieces consistent. Heat oil in wok
or large skillet, add onion, ginger, red pepper, add meat when oil is
very hot. stir and toss till browned. Drain meat and put aside. Add a
little more oil to the pan and throw in 1/2 skillet full of vegetables,
stir to coat, add 1/2 cup water, stir, cover and steam for 3-5 minutes,
remove and repeat till all vegetables are done. The vegs should be
steamed but not soggy. Add molasses or honey, pineapple, salt, more
grated ginger, and heat on medium heat for 2 minutes. Remove from heat,
mix arrowroot with water and add to pan, stirring constantly until
starts to thicken, toss cooked vegs and meat into sauce and mix. You can
serve finished stir fry over boiled quinoa, millet, buckwheat groats,
finely grated zucchini boiled like noodles, spaghetti squash.
How about a mock stroganof over GFCF toast, shepard's pie, pastry
pockets, pot pie? Are you trying to serve the same food to the whole
family? I often use the same meat, but add different vegs or starches
for the rest of us. Like meatballs for everyone, french fries for the
kids, baked potatos for grown-ups, different pastas but the same sauce.
Zucchini Burgers
1 c zucchini -- shredded
1/2 c mashed potato or mashed chickpeas
2 eggs -- beaten
1 sm onion -- chopped
1/2 c GFCF crackers, bread crumbs, or cereal crushed
1/2 c cooked buckwheat
Mix together. Drop by Tbs. full on non-stick skillet in which 1 tbs.
oil has been melted. Flatten with spatula. Brown each side about 8 min
on med. heat.
BUCKWHEAT
You can use buckwheat in just about any recipe that calls for pilaf.
Most buckwheat recipes, however, recommend mixing one egg in with the
buckwheat before sauteing, to keep the grains from sticking together
into a mush. If eggs are out of the question, then perhaps pre-soaking
them for a minute or two in boiling water could work as well. Using
buckwheat in a pilaf recipe adds a nice, nutty zing! It can be cooked as
an accompaniment to meat dishes, in hearty pilafs, and as a savory
stuffing for meat and poultry. Kasha makes a good substitute for wild
rice. Cooked kasha can also be eaten like cereal and mixed with fruit,
berries, honey, and milk.
Buckwheat groats can be whole or coarsely ground; both are often toasted
to add a nutty flavor. Kasha or buckwheat groats is available in most
large supermarkets, as well as natural-food and specialty stores.
Blini
A small pancake made of buckwheat flour and leavened with yeast. These
pancakes are often brushed with large amounts of melted butter and
served with caviar (I wish!) and sour cream.
Buckwheat Pancakes
3/4 cup buckwheat flour
1/4 cup millet flour
2 tsp GFCF baking powder
1 egg
1 TBS oil
1 cup water (to desired consistency)
mix well add water to thin and cook on hot griddle.
Buckwheat Breakfast Pancakes
1/2 c buckwheat flour
1/2 c other GFCF flour
1 tsp GFCF baking powder
2 tbsp sugar
1/2 tsp salt
1 egg, beaten
1 c GFCF milk (I used 3/4 c and added more as needed)
2 tbsp melted GFCF margarine
Mix dry ingredients together, add egg, milk, and margarine, beating well
after each addition (I just added the liquid stuff altogether). Pour 1/4
c batter for each pancake onto hot, lightly oiled griddle. Cook 1 to 1/2
min (sic) turning when edges look cooked and bubbles begin to break on
the surface (I adjusted the flame so that mine took a bit longer to
cook). Continue to cook 1 to 1-1/2 min or until brown.
GFCF Sourcream Buckwheat Pancakes: Use above recipe. Add 1 tsp baking
soda and substitute GFCF sour cream for milk.
Buckwheat Banana Bread
2 Tablespoons flax seeds, ground OR 2 eggs, beaten
1/3 cup water
1 1/3 cup buckwheat flour
1/2 cup pumpkin (or other) seeds
2 tablespoons tapioca (or other) starch flour
1/2 teaspoon salt
1/2 teaspoon guar gum,* optional* Guar gum helps trap carbon dioxide,
producing bread with a slightly lighter texture. It doesn't affect the
flavor.
1/2 teaspoon nutmeg or cinnamon, optional
2/3 cup chopped walnuts or other nuts, optional
1/4 cup walnut or other oil
2 cups mashed bananas, about 4 medium (see variations)
1/2 teaspoon unbuffered, corn-free vitamin C crystals
2 teaspoons baking soda
2 tablespoons boiling water
Preheat oven to 400F, Combine flax seeds with water in a small
saucepan. Bring to a rolling boil and immediately remove from heat.
Set aside to soak until needed. Oil and flour an 8x4 inch loaf pan. Tap
the pan gently to coat the bottom and sides with flour: Tap any extra
flour back into the mixing bowl. Combine pumpkin seeds, tapioca starch,
salt, guar gum and spices. Blend on high 1 minute, stopping twice to
scrape the bottom. Add seed mixture and nuts directly into the flour; and
whisk together well.
(E-Z MIX TIP: measure 2 1/4-cups of water; pour into the blender
jar. Mark the level and discard the water.)
Combine in blender oil and add 2 ripe bananas, broken into 1" chunks.
Blend. Continue to add banana chunks until the 2-1/4-cup level is
reached. Add the corn-free vitamin C crystals and flax mixture. Blend
one minute. Pour the liquid mixture over dry ingredients and mix
thoroughly. Dissolve baking soda in boiling water. Add to the batter
and stir with a few swift strokes until water disappears (don't beat
it). Quickly scrape batter into pan and place in hot oven.
Immediately reduce temperature to 325F. Bake for 70 minutes or until a
toothpick thrust in the middle comes out dry. Remove from the oven and
cool in the pan for 10 minutes. Turn it out on a wire rack and cool
completely before slicing.
VARIATIONS
The following fruits may be used in place of banana.
Pineapple Bread - Simmer fresh pineapple puree 10 minutes. Substitute 2
cups of puree in place of bananas and proceed as above. (Save the
remaining pineapple puree to use as "jam on the bread.)
Applesauce Bread - Substitute 2 cups of Applesauce (preferably homemade).
Pear Bread - Use 2 cups of chopped, ripe pears.
Mystery Bread - Blend fresh, sweet green seedless grapes to make 2 cups
of puree.
*Guar gum helps trap carbon dioxide, producing bread with a slightly
lighter texture. It doesn't affect the flavor.
The next one is a little easier to prepare and can be made with pretty
much any flour. I use tortillas for sandwiches and they freeze well.
E-Z Tortillas
11/4 cup any flour (not starch): (amaranth, buckwheat, corn, millet,
quinoa, whichever you choose will determine the flavor.)
1/4 teaspoon salt
1/2 cup water; room temperature
1/2-1 teaspoon oil, optional but use it especially with quinoa and millet)
Whisk 1 cup of flour and the salt together in a bowl. Make a "well" in
the center and pour in the oil and water. Stir several strokes with a
fork until the dough clumps together in a ball. Preheat a large griddle
or 2 skillets. Scatter the remaining 1/4 cup of flour on a bread board
or piece of wax paper. Break off balls of dough
the size of a golf ball. Roll them in flour. Flatten with your hand,
turning often to keep them floured. As the dough absorbs flour, the
texture becomes more workable - like "Playdough." Roll each tortilla
thinner with a rolling pin or a smooth, clean bottle. When thin, and 6-7
inches across, check both sides to see they're well
floured. Bake them on the hot griddle, one or more at a time (depending
on your equipment). Use no oil. Bake about 3 minutes on each side.
Once you get the feel of making and baking tortillas, you'll do it
quickly and easily. Put the baked tortillas on wire racks or lay them on
cotton towels.
E-Z MIX TIP: To work on wax paper - wipe your counter with a
damp sponge, lay the wax paper flat. The dampness holds the paper in
place and keeps it from slipping. When finished, fold the paper
several times an discard. Out goes most of your mess. (Wax paper may
contain traces of corn starch.)
OK - one more - I haven't tried this one either so let me know how it
comes out!
Buckwheat Crackers
1 cup "white" buckwheat flour
1/4 cup arrowroot or tapioca starch
1/4 teaspoon salt
3 tablespoons sesame seeds
2 tablespoons cold pressed sesame oil
1/2 cup water
Preheat oven to 400. Mix the flour, starch, salt and seeds in a small
bowl. make a "well" in the center of the flour and pour in the oil and
water. Stir with a fork. As the flour absorbs the liquid, the dough
will start to clump into a ball. Oil the center of a cookie sheet (the
flat kind without edges is easiest to work on). Leave the outer edge,
about 1 inch, unoiled. Scrape the ball of dough onto the middle of the
cookie sheet. Pat it into a flat rectangle. Oil one side of a sheet of
waxed paper or foil Place the oiled side down on the dough. Using a
rolling pin or the side of a smooth bottle, roll the dough out very
thin. (It will approximately fill the oiled space
onto the cookie sheet.) Cut the dough into 2-inch squares. Salt the
tops lightly if you wish (use a salt shaker to control the flow - and
don't overdo it!). Place cracker in the oven; immediately reduce oven
temperature to 350. In 12 minutes remove them from the oven and lift off
the crispy crackers around the outer edge. Put them on a wire rack to
cool. Separate the remaining crackers with a spatula. Turn the oven off
and return those crackers to the oven for 10-20 minutes until they're
crisp enough for your taste.
These are awesome pancakes. Do not dilute the batter, it is better to
spread it thickly with a spoon. I double the batch and reheat for
another meal. This is if we don't eat them all in one sitting:-)
BUCKWHEAT AND POTATO PANCAKES
1 cup buckwheat flour
1/3 cup potato flour
3 tsp GFCF baking powder
1/2 tsp salt
3 Tbsp sugar (I used 1 Tbsp)
1 egg or substitute
3 Tbsp oil
1/4 tsp GFCF vanilla
1 1/2 cup GFCF milk or use water
1/2 cup blueberries (opt)
Mix all ingredients and spread thickly on a heated greased grill or
frying pan. Turn when brown and cook until brown on the other side.
STUFFED VEGGIE PEPPERS
Fresh, whole bell peppers, as many varieties as possible!!!
1 celery stalk, diced
4 garlic cloves, crushed or minced
1 teaspoon garlic powder
1 medium onion, diced
2 teaspoons Italian seasoning
1 teaspoon ground marjoram
1 tablespoon olive oil
1 pound. mushrooms (any variety) washed and chopped or cubed extra firm tofu
1 cup cooked buckwheat or quinoa
1 cup cooked thin poha
1/2 cup sunflower seeds, toasted
1/2 cup pecans, toasted
1/4 cup sesame paste
2 tablespoons GFCF soy sauce or Bragg's
1/4 cup peanut or coconut oil, for frying (optional)
crumbled tofutti cheese or crushed potato chips to taste(optional)
Preheat oven to 375 degrees F. In a saucepan, combine the celery,
garlic, garlic powder, onion, Italian seasoning, and marjoram, and sauté
in the olive oil. Add the mushrooms or tofu, and cook until the liquid
evaporates. In a mixing bowl, combine the buckwheat or quinoa, poha,
sunflower seeds, pecans, sesame paste, and soy sauce with the sauté
mixture. Mix all of the ingredients thoroughly, and stuff into cleaned
and seeded bell peppers. Bake 30 to 40 minutes until done. Top with
cheese or potato chip crumbs.
Russian Soup
1/2 cup chickpeas -- garbanzos
1/2 cup kidney beans
1 cup kasha or buckwheat groats
8 cups water
1 onion
1 carrot
1 turnip
1/4 small cabbage head -- shredded
2 tablespoons corn oil OR sesame oil
1 teaspoon sea salt
2 tablespoons tamari soy sauce
1 handful parsley -- chopped
Wash the chickpeas and beans separately, then soak each separately in 2
cups cold water for 8 hours; or bring to a boil, simmer for 2 minutes,
and allow to soak in the warm water for 2 hours. Drain beans; add fresh
water to cover. Bring beans and chickpeas to a boil; reduce heat, cover,
and simmer for 30 minutes. Then
combine the beans and chickpeas with their cooking water in a 4- to
6-quart pot. Add the groats and remaining 4 cups of water; cover and
bring to a simmer, cooking for 40 minutes. Chop the onion, dice the
carrot and turnip, and shred the cabbage. Heat the oil in a large
skillet over medium heat; add the onion and saute, then add the rest of
the vegetables, stirring well after each addition. Continue to saute for
10-15 minutely Now stir the vegetable mixture into the beans and barley;
add more water if needed and simmer for 25 minutes. Season. Garnish the
soup with chopped parsley and serve.
I'll look for more.
Angela