Salmon is the perfect fish to eat for health. It’s full of essential fatty acids and antioxidants which help to anti-age and nourish all body systems.  This dish combines orient flavors which easily overpower any strong fishy taste.  This recipe is compliments of Rachelle Wood Nutrition and the online weight loss program See Results. 

Teriyaki Salmon with Asian Slaw        serves 2

4 TBSP teriyaki sauce, divide
2 (5 oz) boneless salmon fillets
3 cups packaged coleslaw mix
1 cup fresh or frozen snow peas, cut  into strips
½ cup thin sliced radishes
2 TBSP orange marmalade
1 tsp dark sesame oil

Preheat broiler or prepare grill for direct cooking. Spoon 2 TBSP teriyaki sauce over salmon. Let stand while preparing vegetable mixture. Combine coleslaw mix, snow peas and radishes in large bowl. Combine remaining 2 TBSP of teriyaki sauce, marmalade and sesame oil in small bowl. Add to coleslaw mixture; toss well. Broil salmon 4 to 5 inches from heat source or grill until flakes easily with a fork. Serve with coleslaw mixture and enjoy.

This recipe makes a complete meal for two.  You can also serve brown rice on the side.  Rachelle likes to serve this dish for supper, sometimes with a glass of white wine.

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From time to time I need a creamy chocolate fix.  I’m not talking chocolate bars; let’s just say I know better than that. What I crave is the perfect blend of taste and texture.  Chocolate pudding seems to be my ultimate fix.

Last week one of my in office clients shared this recipe. She tamed her chocolate and peanut butter cravings with this high protein pudding. I couldn’t wait to try it.  Who doesn’t love a little sweet after a spicy stir fry supper (with no rice).

Everyone seems to be raving about Greek yogurt and I’ve yet to try.  In cooking Greek yogurt makes the perfect base for dips and dressings.  Plain varieties mix well with both sweet and hot flavors. Greek yogurt is used within many cuisines and makes a great thickener.  It costs more than yogurt but the extra protein punch is worth it!

Traditional Greek yogurt can be high in fat and is usually made with a milk/cream blend. North American style is made with cow’s milk and available in 0% MF.  It is thick in texture and sour in taste. Greek yogurt contains only 3 ingredients and boasts 20 grams of protein per ½ cup.

Chocolate Peanut Butter Protein Pudding

1/2 cup Liberte 0% MF Greek Yogurt

2 TBSP chocolate protein powder

2 tsp natural peanut butter

Wisk all ingredients until blended. Chill 1 hour. Serve and enjoy this tasty treat satisfying treat! 

How do you deal with your food cravings? Care to share some tips?  Aside from chocolate, cheese is a weakness for me. I’ve learned to buy portion controlled varieties in light varieties. The light laughing cow soft cheese is my personal favorite.

Did you try this recipe? Please write a review below.

 

Hi,  my name is Karen and I have been living a gluten free lifestyle for about 7 years now and loving it!!  Loving it you say, how can that be??  Well, I feel so much better by eliminating gluten from my diet that it can be rather like a “high” I guess.  Once I gave up eating gluten I noticed many changes in me, like I had more energy, less head and body aches, no more  sores in my mouth, bowel problems disappeared as did other little problems in my health I had been dealing with.  My one regret is that I went gluten free on my own so was never checked for Celiac Disease.  Not that it matters whether I am Celiac or Gluten Intolerant as there is no way I will go back to eating gluten so as to be tested for Celiac!

In the beginning it was quite a chore learning to live without gluten in my diet but I persevered and now it is automatic and I basically do it without much thought.  By the time I went gluten free my husband and I were “empty nesters” so I didn’t have to deal with feeding a family while eliminating gluten from my diet.  My husband has been very supportive and he basically eats what I eat these days.  The exception is that he gets regular bread and the odd package of sweets etc from one of the grocery store bakeries.  When we have friends and family over for a meal they know that it will be a gluten free one and no one has ever complained yet nor refused an invitation to dine with us.

I will admit that it can be a challenge to be gluten free when we travel or eat out a restaurant but it gets easier each time.  When travelling we always take a cooler filled with foods I can eat and we like to shop at grocery stores and health food stores for the majority of our meals as I have more control over what I eat then if we always ate out in a restaurant. I find many restaurants will go out of their way to serve you a GF meal if you let them know that is what you require.  Many staff at eating establishments are getting more knowledgable with regards to special diets people require and are now advertising which diets they serve.  Cross contamination is always a problem that one has to watch out for.  Restaurants that serve GF deep fried foods have a separate fryer they reserve for GF so that is the only safe way to eat French fries if you are craving them.  Gluten can be found in the most unlikely places that one would never think it would be.  The first thing I learned was to read labels very carefully as gluten was just about everywhere. Grocery shopping became a whole new experience for me as I was now shopping for healthy, low fat, low cholesterol, organic if possible and now gluten free food!!  I also prefer to buy “local or close to home” as often as I can.

I have always been “at home” in the kitchen so I quickly learned to bake gluten free.  Over time I became familiar with all the different flours I could use and developed a liking to some over others.  I picked up many little GF baking tips from going online and reading GF recipe sites and Blogs.  I started following certain GF Bloggers and found many great recipes as well as knowledge on a GF lifestyle. 

 

Here is Rachelle’s recipe for Banana Bran Muffins which I have remade into a gluten free muffin.  Enjoy

GF Banana Rice Bran Muffins

1 cup Brown Rice Flour

1/3 cup Tapioca Starc 

1/3 cup + 2 Tblsp Rice Bran

1/4 cup + 2 Tblsp  ground Flax

¼ cup (heaping) Sorghum Flour

1 tsp Baking Soda 

2 tsp GF Baking Powder

1 tsp Xanthan Gum 

½ tsp Nutmeg

½ tsp Sea Salt

2 to 3 ripe Bananas (depends on size), peeled & mashed

1 Egg + 2 Egg Whites, beaten

2/3 cup Milk (I use Rice Milk but could use Skim or Soy) 

½ cup FF plain yogurt

½ of a small individual serving of unsweetened Applesauce (about ¼ cup)

½ tsp Vanilla Extract

Prepare muffin tins by lining with muffin liners  (I like to use silicone liners as they are washable so reusable and come off muffins so easily)

Sift dry ingredients (first 10) into a large bowl. (I always sift my dry ingredients in any GF baking I do)  Stir with a wooden spoon or whisk to mix well as this is important when baking gluten free.

Mix wet (last 6) ingredients in a separate bowl.  (I use a whisk to do this)  Pour the wet mixture into the dry mixture.  Mix just till all moistened.  (I find you have to make sure very bottom of bowl is getting mixed in otherwise you will have some dry spots).  Spoon batter into prepared muffin cups. (I got 14 muffins).  I like to let my batter sit in the muffin tins about 15 to 30 minutes before putting in the oven to bake.  This is just a little trick I picked up early in my GF baking days and I find doing this makes for a better GF baked good.  Now is when I usually turn my oven on to preheat.

Bake at 375F 20 to 25 minutes or till done when a toothpick inserted into middle of one comes out dry (with no batter clinging to it).  Transfer to wire rack for cooling.  (if using silicone liners do not leave muffins in them as they will sweat.  Once completely cooled I like to freeze as GF baking does not keep well)

If you try this muffin I would love your feedback on what you think of it.  I have many recipes and GF experiences to share so if you would like more Blog entries from me just say the word!! 

Happy Gluten Free Lifestyle to you!! Stay tuned for more of my gluten free adventures in the kitchen.

Often described as a liquid salad, this creamy vegetarian soup is a hot-weather dish from Spain.  Low in fat and high in garden-fresh flavor, a bowl of this chunky soup makes for an easy vegetable serving. Best to serve cold with a piece of grilled fish and new PEI potatoes on the side. This recipe is compliments of Rachelle Wood Nutrition and can be found within the online weight loss program See Results.

Garden Gazpacho serves 8

3 tomatoes, peeled
1 sweet red pepper chopped
1 green pepper, chopped
1 English cucumber, peeled
2 garlic cloves, chopped
2 tbsp (25 mL) red wine vinegar
1 tbsp (15 mL) olive oil
3-1/2 cups low sodium vegetable cocktail
1/4 tsp hot pepper sauce
1  tsp sea salt
1 dash pepper

In food processor puree tomatoes, peppers, cucumber, garlic, vinegar and oil until smooth. Transfer to large bowl; stir in vegetable cocktail and hot pepper sauce. Refrigerate at least two or up to 12 hours. Season with salt and pepper to taste.

Traditional recipe is served with homemade croutons and green onion, but I suggest you skip that part. It makes for a fast low fat meal. Enjoy as a side dish for lunch or supper tonight.

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Now here’s a recipe that makes me think SUMMER! Blended with many textures and tastes, this salad makes a great meal for lunch or supper.  Its Oriental homemade dressing nicely accents the tart spinach and sweet mandarin orange combination. Many restaurants serve a version of this salad, but you can make it yourself for a fraction of the cost. Make it tonight for supper!

This recipe is compliments or Rachelle Wood Nutrition, and can also be found within the online weight loss program See Results. 

 
Warm Chinese Chicken Salad

3 cups romaine lettuce, torn into bite-size pieces
½ pound baby spinach, washed
1 can mandarin oranges, drained
3TBSP soy sauce
1TBSP honey
¼ TSP ground ginger
2 TBSP oil
1 pound chicken breast cut into 1 “ pieces
3 TBSP scallions, chopped
1 clove garlic, minced

Combine lettuce, spinach and oranges in bowl. Whisk together soy sauce, honey, ginger and 3 TBSP of water. Set aside. Heat oil in wok, stir fry chicken until done but still tender about 5 minutes. Add scallions and garlic, cook another minute. Add sauce and cook, tossing for 30 seconds. Pour chicken and sauce over greens and toss. Sprinkle with chow Mein noodles or raw cashews (optional). This recipe is low in fat and high in fibre. It's a favorite with weight loss clients. 

Do you have a healthy recipe to share with other blog readers? If so, email it to us. Did you try this recipe? Don’t forget to rate it below.