glutenfreefitandfrugal

To share tasty, nutrient dense Gluten Free recipes, fitness & wellness tips and best prices for GF ingredients & healthy products in my locale.


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Curried Beef Stew

This Curried Beef Stew is based on GLICO curry paste.  Use the 110 or 220 gram package depending on the amount of meat you have on hand.  Simply sear Beef cubes that have been dredged in seasoned Flour.  Then place it in a crock pot.  Saute vegetables, add GLICO, plus other curry seasonings on hand and deglaze the pan with a bit of stock.  Add a can of Coconut Milk to your mixture and pour over the Beef. Several hours later you’ve got tender morsels of comfort food.  Serve over Chinese Pilaf and garnish with Cilantro.

For chicken, you can sear or broil pieces with or without the skin. Simmer the stew in a frying pan or dutch oven for 30 minutes or until tender.

Note:  Full fat Coconut Milk is good for you, but can always use low fat versions.  Another option is to place cans of Coconut Milk in the fridge ahead of time.  You can reserve the creamy fat that rises to the top for New Roots Herbal’s Salted Caramel Frosted Brownies and use the de-fatted liquid for your stew.  Voila !

 


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Easy Refrigerator Pickles

We don’t always have time to buy jars, prep and heat process authentic Dill Pickles, right?!  You can use store-bought pickle juice or my leftover Pickled Eggs brine to pickle English or Field Cucumbers.

If you have a ten minutes, you can make this easy-refrigerator-pickles recipe. When I find deals on “less than perfect” English Cucumbers,  I “stripe” them with my peeler, slice them and put them in this simple brine.  Here’s the original Cooking Light video.

 


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Slow Cooker Texas Pulled Pork

Here’s a simple Slow Cooker Texas Pulled Pork recipe, perfect for NFL Game Day. You won’t need an alarm clock, as the tantalizing aroma will  draw you out of your bed sheets!

The night before, sear the roast and place all the ingredients in the crockpot. Try the original recipe or try my suggestions for more Heat and different Sweets.  Set it on Low  10-12 hours.  Remove the excess fat and Pull the Pork.  Let the meat sit in the juices until Half Time and serve it up on  toasted GF Potato HB Buns from the Healthy Monkey Cafe franchise.

In a rush? Skip the searing, set it on High for 4-5 hours.


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Black Bean Chicken

Black Bean Drumsticks

Black Bean Drumsticks

Black Bean Chicken offers a really unique taste from a very simple marinade.   You can find these pungent, fermented Beans at oriental grocers or in the international section of your big chain stores.  Both brands below are under 4 bucks.  A little goes a long way.

Black Beans

Black Bean Drumsticks

You can go with the basics:  Chicken Legs, Black Beans, Tamari, Green Onions, Garlic & Ginger OR go all out and add Sesame Seed Oil, Fish Sauce, Cilantro, Citrus Zest and Heat – Jalapenos or Chili Flakes.

BlackBeanChickenIngredients

BlackBeanChickenIngredients


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Chinese Rice Pilaf

Chinese Rice Pilaf  and Black Bean Chicken was a HIT at a recent Pot Luck.  This one’s for you Marilyn !

The typical steamed Rice:Water  ratio is 2:1.  Pilaf is sautéed aromatic vegetables, garlic, a clove spiked bayleaf, seasonings and 1 1/2 parts Chicken Stock to 1 part Brown Basmati.  To avoid crunchy rice, I let this mixture sit for an hour.  My Korean friend Megan would freeze washed rice in zip lock bags as a shortcut.

What makes this Chinese ?  Sweet and savory Chinese Pork Sausages and Shiitake Mushrooms.  You can buy these ingredients at SuperStore, TNT or any Asian grocery store.

Chinese Pork Sausage

Chinese Pork Sausage

When my grandmother stuffed a Turkey, she would add Sausage, Mushrooms plus rehydrate dried Scallops and a wee bit of Shrimp to Glutinous Sticky Rice. Very yummy and fattening…my Father-in-Law would refer to it’s consistency as “Mud Ball”, no resemblance to Uncle Ben’s…

 

 


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Quinoa Salad

Quinoa has all the essential amino acids we need, a complete protein. So I was excited to try a Tabbouleh Salad recipe in  “Quinoa – the Everyday Superfood 365” by Patricia Green and Carolyn Hemming.

Original Tabbouleh Salad with Parsley and Mint

Original Tabbouleh Salad with Parsley and Mint

TabboulehIngredients

My daughter found their recipe was too lemon-y so I doubled the Quinoa. Everyone seemed to like it better if I omitted the Parsley and Mint too.  Instead of seeding regular Tomatoes, I simply halved Grape Tomatoes.  I added Lentils, sliced spinach or kale, colorful bell peppers, acids and spices.   Then I served the Cucumber on the side as it made the salad too soggy, even if you seeded it.

So my adaptation is simply Quinoa Salad.  Its fresh, colorful and healthy.   Best served at room temperature.


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Strawberry & Spinach Salad

Strawberry and Spinach Salad

Strawberry and Spinach Salad

I made a few substitutions to healthify this Strawberry and Spinach Salad.  Balsamic Vinegar is magical with Strawberries just ask Jamie Oliver!  Green Stevia lets me reduce the Coconut Sugar by half. The toasted, slivered Almonds and GF Fried Onions gives this colorful salad texture and crunch. I found the dressing is good for 2 to 3 salads.  A little goes a long ways as it “cooks” the greens as it sits.