Superfood Shamrock Shake! (Dairy-free, vegan, raw)

I've been experimenting with spirulina because it's supposed to be so good for you.  To be honest, I think it tastes terrible.  However, I have come up with a great way to hide the taste in this WAY healthier-than-McDonalds Shamrock Shake!   It gets its green color from spirulina instead of green food coloring.

Superfood Shamrock Shake:
handful of nuts (I used pecans)
handful of pitted dates
1T spirulina powder
5-7 drops of peppermint extract
glass of water (about 2 cups)
2 cups of ice

Blend everything in a blender.  (I like to blend everything except the ice first, and then blend in the ice.)  Seriously, this tastes delicious!   Plus, it's SO much better for you than a Shamrock Shake from McD's.  It has about 350 calories per 16 oz serving and 20 grams of fat.  I know the fat is high (and about the same as the McD's), but it's good fat that comes from nuts, not saturated fat that comes from animals.

Just to compare, what's in a McDonald's Shamrock Shake?  For the 16 oz. size, it's 680 calories and 20 grams of fat.  By the way, the small (12 oz) it's 540 calories and 16 grams of fat; and for the large, it's 840 calories and 24 grams of fat.  Also, check out these ingredients.  (I got this info from McDonald's own site.)

What Vanilla Reduced Fat Ice Cream

Allergens: MILK
Milk, sugar, cream, nonfat milk solids, corn syrup solids, mono- and diglycerides, guar gum, dextrose, sodium citrate, artificial vanilla flavor, sodium phosphate, carrageenan, disodium phosphate, cellulose gum, vitamin A palmitate.

Shamrock Shake Syrup

High fructose corn syrup, corn syrup, water, sugar, natural flavor (plant source), xanthan gum, citric acid, sodium benzoate (preservative), yellow 5, blue 1.

Whipped Cream

Allergens: MILK
Cream, nonfat milk, water, corn syrup, sugar, high fructose corn syrup, mono-and diglycerides, carrageenan, polysorbate 80, beta carotene (color), natural (dairy and vegetable source) and artificial flavor, mixed tocopherols (vitamin E) to protect flavor. Whipping Propellant (nitrous oxide).

Maraschino Cherry

Cherries, water, corn syrup, high fructose corn syrup, sugar, malic acid, citric acid, natural (plant source) and artificial flavors, sodium benzoate and potassium sorbate (preservatives), red 40, sulfur dioxide as preservative (contains sulfites).

Woa! How many chemicals are in there?   

Taco Soup!

A coworker of mine drew my attention to Taco Soup because she brought it for lunch once day, and it looked delicious!  Luckily, I found this recipe in my slow-cooker cook book.  (Note:  Don't have a slow-cooker?  You can make this in a regular pot.  I'd brown the meat first, then add the other ingredients and simmer for 30 minutes or so.)

Taco Soup

Ingredients:
1 pound ground beef
1 small onion, chopped
4-oz. can chopped green chilies, undrained
1/2 tsp. salt
1 envelope dry low-sodium taco seasoning mix
1 envelope dry low-sodium Ranch-style dressing mix (Note:  I didn't use this b/c I really don't like all the chemicals I saw listed in the ingredients.  Instead, I made my own Ranch mix by chopping 2 cloves of garlic, 3 green onions, a handful of parsley, and some fresh dill.)
3 (14 1/2 oz.) cans low-sodium stewed tomatoes, undrained
16-oz. can kidney beans, undrained (Note:  The recipe says "undrained", but I drain and rinse the beans.)
15-oz. can pinto beans, undrained
1 1/2 cups water
(I add a can of corn.  The recipe doesn't call for it, but I think it tastes nice.)

Directions:
Mix all ingredients together in large slow cooker.
Cover.  Cook on low 8-10 hours.
Optional:  To serve, you can top it with crushed corn chips, avocado, cheese, and/or greek yogurt (instead of sour cream)

Serves 8.  290 calories and 3.5 grams of fat per serving. (without the toppings)

Chocolate Dipped Strawberries!

I love chocolate dipped strawberries!  They are super easy to do and they make an elegant Valentine's Day gift, that is impressive while being inexpensive at the same time.  What's not to like?  Make these for your sweetie on Valentine's Day (or just for yourself), and you will be loved!  :-)

Ingredients:
There are only 2 ingredients neccessary:  chocolate chips and strawberries. 
Directions:
Melt the chocolate chips in a double boiler.  Dip the strawberries, then dry on wax paper.  Put them in the fridge for 30 minutes so to harden. 
Important:  make sure the strawberries are completely dry.  I usually wash them the night before so they can dry overnight.  I learned the hard way that if there is any water on the berries at all, it will turn your melted chocolate in to a gloppy mess and you will have ugly, bumpy strawberries. 

Get fancy!
Now, you can get eleborate by using a variety of chocolate chips (I used white and semi-sweet), then dip them into extra goodies (like chopped nuts or cookies) as well.  Here what I did:

White Chocolate Chip Variations:

•        Plain white chocolate
•        Dried coconut flakes
•        Chopped oreos for cookies and cream!  (I used gluten-free oreo-type cookies.  Paul  Newman makes a good one.) 

Dark Chocolate Chip Variations:

•      Plan Dark Chocolate
•      Chopped nuts
•      Chopped candied ginger

Mixed:

• Two-toned
• Marbelized

I bet you can come up with some even better combinations!  What would you dip your strawberry into?

Hot Chocolate for the Lactose Intolerant

The weather is SO cold lately that all I can think about is hot chocolate!  Luckily, I have discovered a totally delicious way to make it without any dairy. 

First of all, I like to use vanilla almond milk.  (I think it tastes better than plain almond, soy, or rice milk.)  Now, you can either buy it OR, you can make your own!  I don't ever buy it any more now that I've discovered how to make it in my Vitamix blender.  Here's how:

Vanilla Almond "Mylk"  (Recipe from Ani's Raw Kitchen)

Ingredients:
1/2 cup raw almonds
1/3 cup pitted dates
1 vanilla bean (Scrape the insides to loosen the seeds, then throw the bark in too.)
5 cups water
pinch of salt

Directions: 
Put all ingredients in a high-speed blender (I love my Vitamix!) and blend for 1-2 minutes until smooth. 


This almond "mylk" will last for a week.  I keep it in a ceramic pitcher in my fridge to use for cereal, tea, or  hot chocolate.  Also, you can use this instead of milk or cream in any recipe. 

Now for the hot chocolate part:
Heat up a mug-full of the almond milk (which ever kind you use) and add 4 spoonfulls of Godiva Dark Hot Chocolate mix.  (Make sure it's DARK.  The milk chocolate kind defeats the whole purpose.)  You will be amazed at how delicious it is!

Interesting fact:  One serving of Godiva Dark Hot Chocolate mix contains 15%  RDA of Iron.  (Says so right on the container.)  Don't you need more iron?  I think you owe it to yourself to make sure you get all the nutrients you need.  You NEED to have some hot chocolate now!  I know I do.  ;-)  

Do you need a reason to eat cheese?

Sometimes, my students crack me up!  Today, I wanted to bring a treat for them since they just did so well on their Music Festival performance.  Movie day is a good way to do this.  (I only do this once a year.  Any more than that, and it's no longer a treat!)  The symphony in which I play will be performing the music from "West Side Story" on the next concert.  In order to encourage my students to go to the concert, I brought a copy of the movie to watch.  Even if they don't go to the concert, I thought it would be worthwhile.  Besides, as part of their music education, they really need to know about Leonard Bernstein and his work.

In the past, I have brought donuts as an additional treat to have while watching the movie.  However, since I have been reading so many books about nutrition lately, I just couldn't bring myself to buy donuts for my students today.  When you know exactly what trans fats, sugar, and white flour does to the body, you just can't give that stuff to kids.  I just couldn't do it.   SO, I bought some fresh, local strawberries and some cheese.  (Gouda, Cheddar, and Mango-Ginger Stilton.) 

I didn't know how the kids were going to react to the new "healthy" treat.  (I mean, I didn't really want them to think of me as the lady that gives apples or raisins when trick-or-treaters come around!) It turns out though, that kids love fruit and cheese!  They were so excited.  Some of them didn't really like the Mango-Ginger Stilton, but the ones that did REALLY did.  By far, the favorite was the Gouda.  They all said I should just bring a big wheel of that next time.  The strawberries were also a hit.  (There's nothing better than fresh strawberries that have been ripened on the vine!) 

The thing that really cracked me up was that one student said, "Ms. Lyn, I feel rich!  I mean, eating cheese all by itself for no reason?!"  I guess he thinks that rich people sit around all day and eat cheese.  How funny! 

So, wanna make your kids feel special and rich?  Treat them to fruit and cheese!  (It actually isn't that expensive. The snacks today were only a few dollars more than the donuts would've been.)

Yummy Asparagus "Fries"

I used to think I didn't like vegetables.  The more I learn how to cook them well, however, the more delicious I find them.  Asparagus is one of those vegetables that I learned to enjoy.

Before I learned how to make asparagus "fries", I had only had the soggy, slimy, canned asparagus.  Yuck!  No wonder I thought I didn't like it!  It turns out that I only didn't like the canned kind.  (As with most canned vegetables.)

The way I like to cook asparagus is to roast them in the oven.  Here's how:

1.  Wash the asparagus
2.  Bend the asparagus from tip to tip and let it break where it breaks.  It will "show" you where the tender part ends and the tough part begins.  (I learned this tip from watching Rachel Ray one day.)
3.  Spread the asparagus tips on a cookie sheet and spray with olive oil cooking spray.  (or you can drizzle with olive oil, but I find the spray works better b/c it's more uniform.)
4.  Sprinkle with Celtic Sea Salt and oregano and put it in the oven at 350 degrees or so.
5.  Roast for about 20-25 minutes until the asparagus gets slightly brown and crunchy at the ends.
Serve immediately as a side dish. 

They taste delicious this way.  It's almost like eating fries!  (...well, almost.)

Weekend Breakfast for Weirdos Who Don't Eat Anything (like me!)

Okay, so the title is a bit of an exaggeration.  I do eat things, but since I'm avoiding gluten, dairy, sugar (including fruit), and bad carbs it sure does feel like I don't get to eat anything sometimes!  It's really hard to be a foodie and have all these restrictions.  I fell off the wagon a bit over Christmas and ate all kinds of things I shouldn't have.  It has been really hard to get back on.  Yesterday, I renewed my resolve to eat like I should.  (For health reasons, my doctor has put me on this crazy eating plan.)

I have to say, once you get the sugar out of your system, it gets much easier to stay on my diet.  Sugar, for me, is an addiction and I have to treat it as such.  When it's in my system, I find that I cannot get through the day without it.  The other day (while I was off the wagon), I found myself lacking energy and feeling terrible so I ate a cake ball.  Immediately, I felt fantastic!  I had gotten my fix.  Then later, I felt terrible and wanted more.  I must break this cycle!  It's very similar to being an alcoholic.  When in recovery, you just can't have your substance at all.  Not even one drink (or bite).  SO - this little tangent is all to illustrate my need to get back on track.

Today, I had my weekend breakfast.  I like to treat myself on weekends and have something delicious.  What's delicious when you have all these restrictions?  Eggs and veggie browns!

 

 
Lyn's Eggs and Veggie Browns:

Pour some olive oil into a frying pan.  (Enough to liberally coat the bottom.)  Then, take a carrot and a zucchini (one each per person), and peel them into long, thin curls with a veggie peeler.  (Note:  When to get to the point where you can no longer peel them, I take what's left, chop it up, and put it into a tupperware and into the freezer.  Then, I add these veggie bits to the pot when I make soup.)  Fry the carrot and zucchini strips in the oil until they get slightly brown and crispy (about 15-20 minutes).  Drain in paper towels when done.  Sprinkle them with Celtic Sea Salt.  (Note:  Celtic Sea Salt is gray in color because it has not had the magnesium and potassium stripped out of it, making it much better for you.  Also, it tastes saltier so you use less.  I love it!)

While the veggies are frying, scramble some eggs and cook them in a frying pan with a little olive oil.  While cooking, I sprinkle them with salt and oregano.  (Note:  Oregano makes everything taste delicious!  I learned this from my Greek mother-in-law who puts it on everything.) 

Serve and eat while hot.  

I can't drink a lot of coffee (due to migraines), but my body can handle one cup per week.  I treat myself on Saturdays and have coffee with my breakfast.  I LOVE to put a spoonful of coconut milk ice-cream in it. (Purely Decadent Coconut Milk Ice-Cream and Luna and Larry's Coconut Bliss are my favs.  They are dairy free and don't have sugar either since they are sweetened with agave syrup.  Win-win on all counts!)   

With this breakfast, I don't feel deprived at all!

Very Berry Chocolate Mousse

(I was going to call this "Cherry Berry Chocolate Mousse", but I only had blackberries in my freezer and no cherries!  I bet cherries would be good though, and I plan to use them next time.  Maybe I'll try some Amaretto in there too!)

For a Valentine's Day treat, I made chocolate mousse for my husband (and me!).  I used Julia Child's recipe (of course), but made some changes.  I am avoiding wheat and dairy so this is a less harmful dessert for me than most.  There is a lot of butter in it, but butter has very little lactose in it and is mostly fat so lactose intolerant people can usually have a bit of butter every now and then.  I find I can tolerate it in moderate amounts.  (This is not an everyday thing, but as an occasional treat, it's not too bad.)  There is no whipped cream in this mousse.  The creamy lightness comes from beaten egg whites.  This allows more of a deep, dark chocolate taste to come through since cream kind of dilutes (or "milks down") the chocolate.  Dark chocolate lovers out there, this mousse is for you! 

I made the following modifications to the recipe:
1.  I substituted Chambord for the Grand Marnier
2.  I sweetened it with agave syrup instead of sugar (1/2 cup instead of 3/4 cup since it is sweeter).
3.  Since the agave syrup made it more liquidy, I added some arrowroot powder to compensate. (Otherwise, it wouldn't thicken properly without the dry sugar.)  I didn't measure.  I just sprinkled some in, then when it didn't thicken enough, I sprinkled some more.  I probably used about 2 teaspoons or so.
4.  I simmered some blackberries with some more Chambord and agave syrup, reducing it to a thick compote, and used it to top the mousse.  The tartness of the berries balances the rich, sweetness of the mousse nicely.

You can use my modifications or make Julia's original recipe.  Either way, get ready for sinfully delicious goodness!  Actually, I've made the Grand Marnier and orange version with agave syrup instead of sugar and it was delicious as well.   Here is the recipe, straight from "Mastering the Art of French Cooking" (p. 604-5): 

"Mousseline au Chocolat
(for about 5 cups, serving 6 to 8 people)

Beat 4 egg yolks and 3/4 cup sugar (or 1/2 cup agave syrup) together until mixture is thick, pale yellow, and falls back upon itself forming a slowly dissolving ribbon.  Beat in 1/4 cup of orange liquor (or Chambord).  Then set mixing bowl over a pan of not-quite-simmering water and continue beating for 3 to 4 minutes until the mixture is foamy and too hot for your finger.  Then beat over a basin of cold water for 3 to 4 minutes until the mixture is cool and again forms the ribbon.  (I put the arrowroot in at this point, if agave syrup is used.)  It will have the consistency of mayonaisse.

Melt 6 ounces of unsweetened, dark chocolate with 4 Tb.  strong coffee in a double boiler.  Remove from heat and beat in 6 ounces (or 1 and a half sticks) of softened unsalted butter a bit at a time, to make a smooth cream.  Beat the chocolate into the egg yolks and sugar (or agave), then beat in the optional 1/4 cup of glazed orange peel* (see below for recipe).  

Beat 4 egg whites and a pinch of salt (in a separate bowl) until soft peaks are formed; sprinkle on 1 Tb granulated sugar (I leave the sugar out, and it still comes out fine).  Stir one fourth of the egg whites into the chocolate mixture.  Fold in the rest.

Turn into serving dish, dessert cups, or petits pots.  Refrigerate for at least 2 hours or overnight.  (You can top this with whipped cream, but I like to make berry compote or glazed orange peel and top it with that instead.)"

* "Glazed Orange Peel (p. 587)
  (for about 1/2 cup)

Remove the colored part of 3 orange skins with a vegetable peeler.  Cut into julienne strips 1 1/2 inches long and 1/16 inch wide.  Simmer in water for 10 to 12 minutes or until just tender when bitten.  Drain.  Refresh in cold water.  Dry on paper towels.

Boil 1 cup sugar (or 3/4 cup agave syrup) and 1/3 cup water in a small saucepan to the thread stage (230 degrees).  Remove from heat.  Stir in the drained peel and 1 t. of vanilla extract.  (I add a splash or two of Grand Marnier at this point.)  Let the peel stand in the syrup for at least 30 minutes.  Drain when ready to use.  Under refrigeration, the peel will keep in the syrup for several weeks."

I know it seems like a pain to do all of this, but it's totally worth it!  My girl Julia knows what she's talking about.  Make this for your significant other, and they will love you!    

Daisy's Lentil Soup

Here’s a recipe from my mother-in-law, Daisy. She makes the best lentil soup in the world.  The last time I visited her, I got her to tell me how she does it.

1. Rinse a 16 oz. packet of lentils (red or green). Boil in pot with water to cover.
2. Add whatever vegetables you have in the house. (carrots,
    peppers, and onions work well.)
3. Add a stock cube.  (Or prepared stock, if you have it.)
4. Add 1/2 grated potato. (To “mellow” it out.)
5. Simmer for 1 hour.

Try it.  Crazy simple, but surprisingly delicious!

 

UPDATE:  A friend of mine posted a recipe for Maple Braised Bacon that I think would be perfect in this.  I haven't tried it (yet), but I imagine it would be super scrumptious!

Chicken vs. Duck (spoiler alert: chicken wins!)

     Since I've started learning to cook for real, I have been learning how to roast things.  Well, birds mainly.  Okay, just chicken and duck but for me this is a big deal.  Until recently, I have only ever had pre-roasted "lazy chickens" which I bought at the grocery store.  About a month ago, I roasted my first chicken ever, following Julia Child's recipe to the letter.  Chicken that you roast yourself is so much better than the ones you buy!  It's like the difference between canned biscuits and real homemade ones.   Also, there is something very satisfying about making real, slow food from scratch.  You enjoy it way more because of the effort and suspense involved. 

     Last week, I tried roasting a duck.  I've never eaten duck except for the crispy Peking duck in Chinese restaurants.  Anyway, Julia's "Duck a l'Orange" looked good so I thought I'd go for it.  Disappointing!  (Not the recipe's fault.)  I thought duck would be tastier and more exotic and exciting than just plain 'ol chicken.  Nope.  It was tough and grissely, with a lot of cartilage.  My husband and I had to work to get it off the bone and we really did feel like we were gnawing on a bit of animal.  (Apologies to my vegetarian friends!)  The sauce, however, was good.  My advice:  Eat chicken and don't bother eating duck unless it's the crispy duck in a Chinese restaurant.  They've figured it out.  ---or maybe I just had a tough duck?

     Since the roast chicken had come out so good before, I decided to roast one again tonight for supper.  I know roasting chicken seems like such a frumpy, house-wifey thing to do, but I find it an extremely relaxing and satisfying process.  First of all, you get to chop up some veggies.  I love chopping veggies since I got my 8" Henkel chef's knife.  (I must have a thing about knives or something.  First, reed knives, now this.)  There's something really fun about chopping veggies with an ergonomically designed, extremely sharp knife while listening to music.  It's very therapeutic!  Second of all, you have to hover around the chicken as it roasts because you have to baste it every 10 minutes.  During these intervals, I get various little tasks done that I normally tell myself I'm too busy to do.  (empty the dishwasher, organize the junk drawer, scrub the sink, balance checkbook, etc.)  How useful!  You can get your house organized without even thinking about it, and in the end, you're rewarded with pure deliciousness.     
   

Gluten-Free, Dairy-Free, Sugar-Free, 30 Minute Meal

       Since my doctor put me on a gluten-free, dairy-free, sugar-free diet, people have been asking me, "What's left to eat?"  (Also, I'm not supposed to have potatoes or corn.)  I will share with you a meal of comfort food which I like to make on a weeknight because it only takes 30 minutes to make.  If any of you out there have these crazy diet restrictions like me, I hope this helps you out.

"Fauxtatoes"  (Faux mashed potatoes) and Turkey Patties:


      First, cut up a head of cauliflower and boil it in water for about 20 minutes.  While it is boiling, take 1 lb. of ground turkey meat and mix it with a finely diced shallot, a chopped clove of garlic, and one rib of celery.  (The shallot and celery provide moisture and prevent the turkey patty from getting too dry.)  Also, mix in some gluten-free Tamari, about 1 tsp.  (note:  Tamari is a specially-brewed soy sauce.  You can use regular gluten-free soy sauce, but it won't have the same awesome flavor.  The Tamari does two things:  First, it adds salt (and a delicious flavor).  Second, it turns the patties a lovely brown color which makes them look much more appetizing.)  Shape turkey mixture into 4 patties and fry in some olive oil.  Cover the pan and cook for about 20 minutes or so, until cooked through.  I always put a little more Tamari on top as they're cooking. 
       By this time, the cauliflower should be cooked.  Strain the cauliflower pieces, and put them in a food processor (using the puree blade).  Add a dash of olive oil and salt and pepper to taste.  Puree until smooth.  Add some chopped green onion if you like.  (I do.)  If you want to get fancy, you could add some soy cheese and/or turkey bacon.  I won't lie and say that it tastes exactly like mashed potatoes, but you can fool yourself into feeling like you're eating them.  My husband, who hates cauliflower, loves this recipe!
Serve a scoop of fauxtatoes alongside a turkey patty.  Serves 4.

The Terrible Turnover

     So many cooking blogs and shows tell you things to do in order to create amazing dishes.  Well, I'm going to tell you a something NOT to do, which I discovered today when I attempted to make a spinach turnover.  This is a pastry filled with spinach, mushrooms, and ham; which has a beautiful, lattice crust and looks amazing.......when Julia Child does it.
     I am on a gluten-free, dairy-free, sugar-free diet so I thought that I would substitute rice flour for wheat flour, soy milk for cream, and agave syrup for sugar.  Good plan, right?  I figured Julia would approve because she said once on her cooking program, "Instead of cream, you can use milk if you're on one of those hideous diets!"  Yes, Julia, I am on a hideous diet so I thought it would be okay to use whatever substitutions I needed.
     Actually, the rice flour-soy milk combo worked great for the bechamel sauce.  It was just as creamy and delicious as the real thing.  (I thought.)  As it turns out however, rice flour is TERRIBLE for pastry!  Apparently, the gluten in wheat flour is what gives it it's elasticity and lets you roll it out and shape it.  My rice-flour dough crumbled when I tried to roll it out.  Not to be outdone, I gathered the crumbled dough, added hot water, and squished it together.  This made a sticky mess which wouldn't roll out.  So, I stuck it in the freezer for 10 minutes.  It kinda worked.  I rolled it out onto the cookie sheet, added the filling, and folded it over.  (With the help of wax paper.)  Then,  I took the leftover crumbly bits and fashioned them into a sort of lattice crust.  The result, as you can see, was rather ugly.  Unfortunately, the crust did not taste good either.  It was too crumbly, and stuck the roof of your mouth.  The filling was good though.  Since I had so much filling left over, I made a weird casserole by slicing a potato, then layering the spinach, ham, sauteed mushrooms, and bechamel sauce into a casserole dish.  When life gives you lemons, make lemonade.  Or, as in this case, when life gives you ugly, terrible turnovers, make weird casserole!