Archives for posts with tag: #glutenfree

 

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I hope everyone survived the heat this past week! Recently I posted a picture on my instagram (lilysway23) of the Quinoa-Stuffed Peppers and got a lot of feedback.

There are a TON of recipes online with all different ways to make it. My Aunt decided to cut the peppers in half instead of stuffing an entire pepper which was good because the weight of the food and quinoa would’ve weighed it down and made it really soggy.

This meal provides good source of protein, iron, calcium, fiber, as well as vitamin A & C.

Ingredients:

Onions

Celery

Garlic

Spinach

Tomatoes

Black beans

Quinoa

Pepper jack cheese

Bell peppers

For cooking instructions check it out! http://www.vegetariantimes.com/recipe/quinoa-stuffed-peppers-2/

Vegetarian times has a lot of awesome ideas.

 

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                Lentils! It’s a great way to get in your protein! I’ve been considering becoming a vegetarian again due to the high amount of hormones being injected into our animals and not to mention how terribly they are treated! Out of all the diets I’ve tried in the past (Going completely raw, gluten free, vegan, and vegetarian) I have to say that I felt the healthiest when I was a vegetarian. I was thinner, my blood work was immaculate, and I felt more alert.

When I first became a vegetarian I was always asked, “How do you get enough protein in your diet?” and told, “You’re going to become anemic!”  It’s amazing how once you tell someone you’re a vegan/vegetarian they automatically become a dietitian and discipline you on the amount of protein you should consume in your diet. NEWS FLASH protein is a huge misconception in today’s society. There are plenty of ways to get enough protein in your diet without meat. This particular dish gives you 13 grams of protein and 20% of your daily value of Iron in just one cup of lentils alone! When you add in the kale the nutritional benefits increase. I guarantee you’ll have more than just one serving. Best soup I’ve had in a while.

You have to be creative. Being a vegetarian/vegan shouldn’t be dismissed because you’re worried you won’t get enough protein. Knowledge is power! Once you read up on adequate amounts of protein needed for your height, weight, and age group I’m sure you’d be surprised how doable this diet it.

Ingredients

  • Lentils
  • Kale
  • Beets
  • Celery
  • Carrots
  • Chicken broth

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Pizza without the dough?! Sounds a little sketchy, right? Not at all! Just replace the dough with chopped up cauliflower. I just recently got done reading the book “Wheat belly” and found this recipe in the back of the book. Wheat belly is a good read and it offers delicious gluten free dishes and treats. This one stood out the most to me because I am a pizza lover but as we all know pizza has a lot of calories. So here’s a great way to indulge without out the guilt!

Let’s get started!

  1. Preheat the oven to 400°F
  2. Head of cauliflower (use a food processor to mince it. This should give you about 4 cups)
  3. 2 cloves garlic, chopped
  4. 2 cups mozzarella cheese
  5. 2 eggs beaten
  6. 2 teaspoons of oregano
  7. 2 teaspoons of basil

Once the cauliflower has been minced, place it in a pan and cook it for a couple minutes. Once its cooked take the rest of the ingredients and mix them up in one bowl and place on a cookie sheet in the shape of a pizza. Cook for about 20-30 minutes (this depends on your oven) and once it’s cooked take it out and add the pizza sauce and whatever other toppings you like on your pizza. Then place it back in for another 3-6 minutes (depends on your toppings) and it’s done!

*Keep in mind you can add different spices and seasonings as you wish. Get creative and make it your own!

Nutrition Benefits!

Cauliflower offers numerous nutritional benefits. It contains

  • Thiamine (B1),
  • Riboflavin (B2),
  • Niacin (B3),
  • Pantothenic acid (B5),
  • Pyridoxine (B6),
  • Folic acid (B9)

Cauliflower is also an antioxidant! In one head of cauliflower there is over 20% of your daily value of vitamin K and over 200% of your vitamin C. What I love the most about this is that you can add anything you want on top! Mushrooms to get some vitamin D in or spinach for iron! I added onions and red peppers to mine and I got the oregano and basil from my Dad’s garden. It’s probably one of the healthiest dishes to date and it really does taste like pizza!

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Who doesn’t love guacamole? This is my most beloved dish. I make it weekly when summer is here. Avocados are a super food, but they get a bad rap because they’re known for being too high in fat. FACT: you gain weight when you go over your daily caloric needs and eat bad fats! What most people don’t know is that there IS a difference between good fats and bad fats. Believe it or not, good fats CAN help you lose weight!

Let’s break it down. Monounsaturated and polyunsaturated fats are the good fats found in avocados. Monounsaturated fats contain one double bond in its chain while polyunsaturated fats contain more than one double bond in its chain. Not to get all scientific on you but basically that means the more double bonds in the fats you eat the easier it is to digest. In bad fats, such as trans fats, there are no double bonds in their chains making it very hard to digest which then causes you to gain weight.

Avocados can be used for a lot of different dishes besides just guac. Add it to your grilled chicken sandwiches or in your vegetarian wraps. You can also use the avocados as butter! Slice it up thin and spread it on breads and crackers. You can even grill them! Slice it in half and lay it flat on the grill. Once it gets softer take it off and put salsa on in the hole the pit left in the avocado. Dice the avocado up and add it to your salad that way you absorb more of the nutrients. Sounds a little stranger to add fat to your salad, right? I could go on forever about different ways to use avocados but the blog has to stop somewhere. Keep in mind that just because avocados are high in fat doesn’t mean you should shun them.
I don’t put a lot into my guac. You can add what you want to it. I’m not a fan of cilantro which I know is a signature ingredient found in most guacamoles. I just squeeze a lime on top of it and mix it in.

Ingredients:

  • 2 ripe avocados
  • 1 can of black beans
  • Half a tomato
  • Half an onion
  • 1 lime

Health Benefits:

  • Fiber
  • Antioxidants
  • Good for your skin
  • Avocados are rich in potassium. One avocado actually has three times as much Potassium as one banana.
  • vitamins C,K, folate, and B6
  • Monounsaturated fat (3grams per serving)
  • Good for eye health
  • Lowers cholesterol
  • Good for your heart