Refreshing Bean and Corn Salad

20160707_175410

I know I have been a pretty absent lately and that is because I got too complacent in my cooking! I got in a semi-unhealthy rut and only just recently pulled myself out of it. What better way to get back into clean, healthy eating than to make a delicious refreshing cold bean and corn salad? It is plant-based, protein-packed, fiber-rich, and easy to make! I am seriously considering making this my new pot-luck go to item.

I used all organic or home grown (yay for vegetable and herb gardens!) ingredients to really up the nutrient value and reduce my sugary/processed food intake. When purchasing canned beans, this is very important. Most regular canned beans come packed in corn syrup! Ew! Organic beans come packed in salt water instead. If you want to use dry beans for this recipe, each can equals 1 1/2 cups of soaked, prepared beans. I also used fresh Italian parsley (flat leaf similar to cilantro, not curly) from my garden because parsley is great for detoxifying your digestive system! You can easily use  as a substitute for an equally refreshing, but slightly different tasting dish.

Refreshing Bean and Corn Salad

Prep Time: 10 minutes

Yield: 10 servings

Serving Size: 1/2 cup

Calories per serving: 139

Fat per serving: 8

Saturated fat per serving: 1

Carbs per serving: 17

Protein per serving: 5

Fiber per serving: 3

Sugar per serving: 3

Sodium per serving: 221

Ingredients

  • 1 container (1 1/2 cups ea.), Black Beans
  • 1 container (1 1/2 cups ea.), Field Peas or Black Eyed Peas
  • 1 ear (146 g) or 1/2 can, Corn
  • 1/2 cup chopped (149 g), Bell Pepper, Red
  • 1/2 Small Onion, Diced
  • 1/2 cup Chopped, Parsley, Fresh, Chopped
  • 1 Clove Garlic
  • 3 tbsp, Pure Extra Virgin Olive Oil
  • 3 tsp, Apple Cider Vinegar
  • 1/2 tsp Sea Salt

Instructions

  1. Rinse beans.
  2. Mix all ingredients together.
  3. Refrigerate.

Notes

Also contains 24% of your recommended daily Vitamin C intake! 10% of Vitamin A and 8% of iron too!

http://thehamperedchef.com/2016/07/07/refreshing-bean-and-corn-salad/

Cinnamon Roll Cupcakes

20160513_074926

I find that I bake cakes/cupcakes more than any other item. It seems to me that almost everyone likes a good cake, but not always cookies, pies, etc. I am also the go to person for birthday cakes. Rather than make the same cake over and over again, I like to experiment with flavors to keep things interesting. This is how I came up with the cinnamon roll cupcake idea. I used by trusty Vegan GF cupcake base, then added cinnamon. Super easy! I also used vanilla icing and candied pecans as a garnish. My favorite aspect of this recipe is that it uses Vegenaise (or mayo) instead of eggs and oil. It makes the batter smoother and the cake much more moist and fluffy.

Cinnamon Roll Cupcakes

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Yield: 18 regular cupcakes or 48 mini cupcakes

Cinnamon Roll Cupcakes

Ingredients

  • 2 c GF All Purpose Flour
  • 1 tsp Baking Soda
  • 1/2 tsp salt
  • 1 c sugar, granulated
  • 1 c water
  • 1/2 c Veganaise or Mayonnaise
  • 1 Tbl Vanilla Bean Paste or Vanilla Extract
  • 1 Tbl Cinnamon

Instructions

  1. 1. Mix together dry ingredients
  2. 2. Mix in wet ingredients.
  3. 3. Scoop into prepared cupcake tin.
  4. 4. Bake 12-15 minutes at 350ºF.
http://thehamperedchef.com/2016/06/05/cinnamon-roll-cupcakes/

Gluten Free Pan Fried Fish

Have you noticed all the chain restaurants releasing their fried fish sandwiches and fish & chips platters to boost sales on the meatless Fridays during Lent? Since I cannot eat them myself, I decided to try my hand at my own fried fish platter. I thought I would share this recipe for the GF Catholics or for anyone who just happens to love fish and chips. I am still on the starch-less Body Ecology diet, so please excuse the broccoli replacing the fries in the photo.

20160219_181053

I noticed most recipes online use rice flour, but I find that quinoa and coconut blend well together to make an excellent breading (more soft than crunchy). There is a fluffiness to quinoa flour that you don’t get with rice and the coconut adds a little natural sweetness. As a bonus, they both are nutritionally better for you than rice flour. The club soda adds to the fluffiness too, as it creates air bubbles in the batter to mimic beer-batter style fish.

Gluten Free Pan Fried Fish

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Yield: 2 Fillets

Serving Size: 1 Fillet

Gluten Free Pan Fried Fish

Ingredients

  • Oil for frying (Avocado works well)
  • 2 c quinoa flour, split
  • 1 c coconut flour
  • 1 tsp garlic powder
  • 1/2 tsp paprika
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 2 ea whole eggs
  • 1 can (12 oz) seltzer water or club soda
  • 2 fillets cod or other white fish

Instructions

  1. Warm oil in fry pan to medium heat.
  2. Reserve 1 cup of quinoa flour in a separate dish.
  3. Mix the other cup of quinoa flour, the coconut flour, garlic, paprika, salt and pepper together.
  4. Cut fish into smaller pieces, if desired.
  5. When oil is hot, mix eggs and seltzer water into the coconut flour blend (it will fizz up) to make a batter.
  6. Coat each piece of fish in the reserved quinoa flour, then dredge it in the batter. Immediately place in oil.
  7. Cook each piece for approximately 5 minutes on each side.
  8. Remove from oil and place on a paper towel lined dish.
http://thehamperedchef.com/2016/02/26/gluten-free-pan-fried-fish/

 

New Year, New Site, New Diet!

Hi Everyone!  Happy New Year! I have officially changed my site to this new one with my own domain name! Yay! It took me a while to decide on the name. I hope you like it!

With the New Year I also decided to begin a new gut healing diet. Over the years, my diet has become more and more limited, as I become increasingly intolerant to more and more foods. I won’t bore you with my months of research prior to this. The gist of a gut healing diet is that by eating foods that are gentle on the digestive tract, you allow it time to rebuild and heal itself. Once it is healed, hopefully, you can begin to eat small amounts of the foods that you are currently intolerant or sensitive to. Big warning – even if the diet is successful, you should NEVER go back to eating a bunch of junk food. If you do, your gut will start malfunctioning again and you will be right back to where you started. My goal in this is only to not have to worry so much and be so particular when I go out to dinner with friends or for work.  Seriously, I am going across country to a week-long conference in a few months and I’m terrified I might get “glutened” and have to miss some of it.

Anyway, I have dieted for about 3 weeks now. I began the New Year on the GAPS diet. The GAPS diet didn’t last long (1 week) for me, because you have to suddenly cut out so many addictive things: Sugar, caffeine, alcohol, pain killers. Also the “intro” GAPS diet is nothing but soup, ALL DAY. By the end of the first week, I seriously considered having my boss take me to the hospital because I almost passed out at work. Obviously, it isn’t something you should do if you have to leave home, especially if you are active. Also, I got wicked heartburn and you aren’t supposed to take antacids. And yes, to those who have had GAPS success stories, I understand a lot of those terrible feelings are from candida die-off toxins. However, I needed a diet more suited to me.

After much more research,  I came upon the Body Ecology Diet.  It is a sort of blend of several different diets I have heard of before. It follows the same general structure as the GAPS diet (so I really didn’t do so badly starting on that one), but adds in elements of the acid-alkaline diet and the blood type diet too. Basically each person can have their own custom diet, based on their wishes (has a vegetarian/vegan option) and their blood type. Unfortunately, this makes it difficult to find recipes to use. I will be posting some of mine along the way to help anyone who wants to try it out.

bed-book_3

Some Pros:

  • You can eat as much (in quantity) of the approved foods as you want, with the stipulation that 80% of whatever you eat is veggies, while the other 20% is meat, starch, or eventually other non-approved foods.
  • It is a healthy whole foods diet.
  • I am losing a little weight! Not guaranteed, though.
  • You don’t have to buy all the expensive Body Ecology branded merchandise or meal plans to be on the diet. Much of it can also be DIY. I only purchased the book ($2 for kindle edition) to understand the diet. You can get most of the info online, but it can be difficult to navigate.
  • You get to learn creative new ways to prepare foods.
  • You can use stevia and monkfruit sweetener to help with sugar cravings.
  • Coconut aminos are okay too, so you have a good soy sauce replacement.

Some cons:

  • It is a fairly long process, with a minimum of 3 months on basic diet, before trying to add in more difficult to digest foods.
  • They recommend never eating sugary baked goods, non-cultured dairy, or drinking alcohol ever again (yeah, right! I will definitely cut it way down, but not completely out).
  • At least in the beginning, you have to cook and shop all the time! You have to cook or prepare every meal. I seriously go to the store every other day. I simply don’t have the fridge/freezer storage to hold it all. My pantry is practically bare though. There are very few pre-pack and dry goods on this diet. I also recommend making big meals, portioning them out and refrigerating/freezing some for later. I have spent the last several weekends cooking to stock up for the work week.
  • It is crazy expensive. My grocery budget has nearly doubled, though my smaller dine-out budget got halved too. Everything should be organic or local. Bonus for both. Many products can only be found at Whole Foods (most notably coconut kefir/probiotics). However, I have found quite a few staples at Costco: organic beef, chicken, quinoa, etc.
  • All of my medications (even OTCs) to control my various issues are banned on this diet, as they feed the problem. The diet promises to eventually clear up those problems in time, but I apparently have to suffer in between. While this is more of an inconvenience for me, I worry more about those on the banned medications that ward off dangerous problems like heart attack and stroke.
  • It would be pretty much impossible to do this diet if you are allergic to coconut/treenuts. Staples include, coconut kefir, coconut oil, coconut yogurt,  and coconut aminos.

Sorry, I know this is basically a novel, but I felt it needed to be said. I will keep you posted on my progress and recipes!