Mediterranean Quinoa and Black Bean Salad

A crisp, tangy and surprisingly filling lunch. The quinoa and black beans provide plenty of protein to keep you satisfied until dinner. I have been obsessed with this salad for a while so, I am glad it fit well into my new gluten-free lifestyle:-)

Mediterranean Quinoa and Black Bean Salad
Ingredients:
1 cup quinoa
1 can Black beans
2 Organic tomato, seeded and diced
1 cup cucumber, seeded and diced
1/4 cup chopped scallions
1/4 cup olives, chopped
1/4 cup coarsely chopped fresh parsley
2 Tbs extra-virgin olive oil
1 Tbs white-wine vinegar
Freshly ground pepper, to taste

Directions:
1. Boil 2 cups of water. Add quinoa and reduce heat to low. Simmer for 15 minutes. Cool in a medium bowl.

2. Once cool, drain and rinse black beans and add them and the tomatoes, cucumbers, scallions, olives and parsley.

3. Whisk the remaining ingredients in a small bowl. Toss with the salad and serve.

Servings: 4

Cooking Times
Preparation Time: 5 minutes
Cooking Time: 15 minutes
Total Time: 20 minutes

Nutrition Facts
Serving size: 1/4 of a recipe (7.6 ounces).
Percent daily values based on custom values.
Nutrition information calculated from recipe ingredients.

Amount Per Serving
Calories 305.12
Calories From Fat (30%) 91.55
% Daily Value
Total Fat 10.55g 18%
Saturated Fat 1.38g 13%
Cholesterol 0mg 0%
Sodium 191.35mg 8%
Potassium 715.32mg 20%
Total Carbohydrates 44.29g 21%
Fiber 7.85g 26%
Sugar 2.41g
Protein 10.45g 16%

Recipe Type: Gluten-free, Main Course, Organic, Salad, Vegetables

Source
Author: Susan Ewing

Organic Apple Blue Berry Waffles Gluten-Free and Dairy-Free

A new lifestyle requires new tweaks to a family favorite. This one features all of the changes that I have made in my silence over the last couple months. I have lost 50 pounds so far however, my medical issues still plague me. So, the next step was giving up dairy and gluten and I have gone organic. I feel fantastic and the weight is melting off! Not to mention, the organic ingredients to help with my system toxicity. And, they are still yummy!

G-F/D-F Apple Blue Berry Waffles
Ingredients:
3 cup GF flour (see recipe below)
1/2 cup Ground Flax Seed
2 tbs baking powder
1/2 tsp salt
4 organic, anti-biotic-free eggs, separated
3 1/2 cup Soy Milk (non-genetically modified)
1 cup unsweetened organic apple sauce
8 oz Organic Frozen Blueberries

Directions:
1. In a medium mixing bowl, whisk together the grains, baking powder and salt. Make a well in the center of the dry mixture; set aside.

2. In another medium mixing bowl, beat egg yolks. Stir in milk and applesauce. Add egg yolk mixture all at once to the dry mixture. Stir just until moistened (batter will seem thin...resist the urge to add more grains).

3. In a small mixing bowl, beat egg whites until stiff peaks form (tips stand straight). Gently fold beaten egg whites into grains and yolk mixture, leaving a few fluffs of egg white. Do not overmix.

4. Pour 1 to 1 1/4 cups onto grids of a preheated, lightly sprayed waffle iron. Add 6 blueberries per waffle. Close lid and do not open until done. Bake according to manufacturer's instructions.

5. When done, use a fork to left waffle off the grid. Repeat with the remaining batter and blueberries. Serve warm.

Servings: 20

Cooking Times
Preparation Time: 10 minutes

Nutrition Facts
Serving size: 1/20 of a recipe (5.6 ounces).
Percent daily values based on custom values.
Nutrition information calculated from recipe ingredients.

Amount Per Serving
Calories 205.28
Calories From Fat (23%) 47.83
% Daily Value
Total Fat 5.63g 10%
Saturated Fat 0.83g 8%
Cholesterol 42.3mg 21%
Sodium 247.38mg 10%
Potassium 272.9mg 8%
Total Carbohydrates 33.97g 16%
Fiber 3.74g 12%
Sugar 1.66g
Protein 8.81g 14%

Recipe Type: Breakfast, Brunch, Gluten-free, Healthy, Organic

Source
Author: Susan Ewing


Basic Gluten-Free Flour Mix
1 cup sorghum flour
1 cup potato starch (not potato flour)
1/3 cup buckwheat flour
1 tsp xanthan gum

Yield: 1 pound

Blueberry Steel Cut Oatmeal

It has been really hard to find a good slow breakfast for busy fast weekday mornings. But, I think I may have done it. I make it on the weekend and it lasts all week long. Here is what I do:

To ensure easy clean up later, start by spraying your crock pot with non-stick spray:

Mix 1 cup of Steel Cut Oats: 

Add 4 cups of water: 

Then add the spices: 

Add blueberries:

Turn crockpot on low for 3 hours and enjoy: 

Here are the stats:

Blueberry Steel Cut Oatmeal
Ingredients:
1 cup Steel-Cut Oats
4 cups water
1 tsp cinnamon
1/2 tsp ground ginger
1/4 tsp Turmeric
1/8 tsp Allspice
1/8 tsp Cardamom
4 oz blueberries
6 tsp almonds

Directions:
1. Spray slow cooker with non-stick spray.

2. Put the rest of ingredients (except almonds) in a slow cooker and set on low for 3 hours.

3. Top with almonds.

Servings: 6

Cooking Times
Preparation Time: 5 minutes
Cooking Time: 3 hours
Total Time: 3:05 hours

Nutrition Facts
Serving size: 1/6 of a recipe (7.4 ounces).
Percent daily values based on custom values.
Nutrition information calculated from recipe ingredients.

Amount Per Serving
Calories 146.78
Calories From Fat (55%) 81.34
% Daily Value
Total Fat 4.76g 8%
Saturated Fat 0.58g 5%
Cholesterol 0mg 0%
Sodium 3.6mg <1 p="p">Potassium 63.58mg 2%
Total Carbohydrates 22.36g 10%
Fiber 4.07g 14%
Sugar 2.85g
Protein 4.77g 7%

Recipe Type: Breakfast, Healthy

Source
Author: Susan Ewing