A Guide to Feeding our Future

Archive for the ‘Substitution Ideas’ Category

“Cheesy” Macaroni and Cauliflower

By: Alison Bigg, Chef – Victoria, BC

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Cheese sauce was the first culinary technique my mother taught me. It was my ‘job’ in the kitchen. It made me feel important and a part of the team. I eventually experimented with it by making it with blue cheese and adding Dijon for spark. This same sauce is also yummy on broccoli and in potato soup.

Ingredients:

  • 2 TBSP nutritional yeast
  • 2 TBSP chickpea flour
  • 2 TBSP butter or olive oil
  • 1 TBSP dijon mustard
  • 2 minced cloves garlic
  • 2 fresh bay leaves
  • 3 cups milk or almond milk
  • 2 cups grated cheese *
  • penne pasta (ancient grains or your favorite gf version)
  • One head cauliflower
  • Salt and pepper

*for a vegan version, sub out the cheese for 2 extra TBSP of nutritional yeast and 2 TBSP of tahini paste.

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Directions:

  1. Get a big pot of salted water boiling.
  2. Heat a deep, wide saucepan to medium high. Heat yeast and flour in dry pan until you can smell it is toasted. Add butter or olive oil, bay leaf, garlic and Dijon. Whisk until smooth.
  3. Add milk slowly, whisking constantly until smooth. Get hot but not boiling, it will thicken by now.
  4. Add the grated cheese. Let your child be creative and add any combination of cheeses they might like. (cheddar, goat cheese, cream cheese, blue cheese, are all good choices)
  5. Meanwhile let your child chop the cauliflower into florettes. Show them first, then let them use a sharp but small knife — trust that they can do it! Blanche the cauliflower in the boiling water for about 5 minutes, don’t overcook. Pull the veg out of the water into a colander and put in the noodles.
  6. Once noodles are cooked, strain and add to sauce along with cauliflower. Let your child season with salt and pepper by tasting it first. Sprinkle with freshly chopped chives. Serve with grated parmesan if desired.

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The Educated Consumer: Super Lemon Cake, Super Easy!

By: Hollie M. Hunt-Last, D. C’Ed. ROHP/RHN – Moncton, NB

Super Lemon, Moist Cake!

Super Lemon, Moist Cake!

Here is a super easy way to entertain … everyone loves Lemon! This is a moist, delicious cake that is GLUTEN FREE. I will say, that there is a bit of dairy protein added to it. If you are lactose intolerant, this might not be an issue, however, if you are allergic to casein or whey, best stay away.

Most families who are newly dealing with gluten intolerance are not ready to tackle dairy too. They need to know that there are easy products that can replace what they already know as ‘food staples’, like cake mixes. Most of my cakes are made from scratch – but that is not the reality for all people. This is a compromise food. Most yellow cakes are full of synthetics, gluten and toxic colourings; this mix would certainly be a healthier option! I like to add extra lemon juice to the mix and one can easily substitute lactose free milk or coconut milk in the batter.

For frosting? I use real lemon juice mixed with icing sugar. I grind my icing sugar in a vitamix using organic raw cane sugar – which takes only about 30 seconds! Add a splash of vanilla and orange extracts, some rind and some of this “True Lemon” and you have real zing! I add some of the real lemon to the cake mix too … In my house, we like it good and tart. In this way, we are educating people to ‘mix things up’ a little and improvise … and eventually they will be thinking “outside the box” entirely!

Gluten-, Dairy- and Grain-Free Pancakes!

By: Susan Kingston, RHN – Montreal, QC

A quick and easy pancake recipe, free of allergens – and yummy too!

pancakes - Copy

Prep time: 5 minutes

Cook time: 5 minutes

Yields: 4 medium-sized pancakes

Ingredients:

  • 1/2 cup chickpea flour
  • 1 egg or 2 egg yolks
  • 1/3 cup water
  • 1/3 banana, mashed
  • 1/4 tsp baking soda
  • Pinch of salt
  • Butter, ghee or coconut oil for greasing

 Directions:

  1. Whisk together the flour, water, egg, banana, baking soda, and salt until all the clumps are gone from the batter.
  2. Heat a pan or skillet over a burner set to medium with some butter, ghee or coconut oil.
  3. Scoop about 1/4 C of the batter into the pan to make one pancake–fit as many in as you can as they spread
  4. Cook until the edges firm up and bubbles come through the batter. Flip and cook for another 15-20 seconds until the other side has set. Repeat until all the batter is used up.

Coconut Creamsicles

By: Susan Kingston, RHN – Montreal, QC

creamsicle

This simple recipe is both brain and body friendly, and is totally guilt free! Coconut milk is full of healthy fat for proper brain function; fresh orange juice is a great source of vitamin C;  and raw honey is chalk full of amino acids, vitamins, minerals and friendly immune-supporting bacteria. So have some guilt-free fun with your kids and create these cold sensations 🙂

Yields:

6-8 Creamsicles

Ingredients:

  • 1 cup orange juice (fresh)
  • 1 cup coconut milk
  • 3 TBSP raw honey
  • ¼ tsp orange extract
  • ½ tsp vanilla extract

Directions:

  1. In a medium bowl, whisk all ingredients together.
  2. Pour mixture into popsicle molds. Let set for 30-60 minutes; then add popsicle sticks.
  3. Freeze for another 4-6 hours or until frozen.
  4. When you’re ready to serve, run some warm water along your popsicle mold to loosen the popsicles and serve immediately.

The Educated Consumer: Coconut Sugar

By: Hollie M. Hunt-Last, D. C’Ed. ROHP/RHN – Moncton, NB

concunt sugar

Have you heard yet about Coconut Sugar? It’s a great alternative to traditional sugars! This is only one of the many companies that are manufacturing coconut sugar these days. What is the big deal? It is a less refined product than many sugars. It also scores lower on the glycemic index, so it’s a better alternative for those concerned with blood sugar regulation.

What is it like? It tastes more like a rich, brown sugar; I don’t find it tastes like coconut at all. I will say the only drawback I’ve discovered is that it tends to clump or dry out more quickly, but other than this, it is a beautiful option to sweeten your dishes. It is also versatile in baked goods and, overall, an easy substitution for traditional sugars.

Super Easy, Allergen-Free and Delicious Easter Dinner!

By: Susan Kingston, RHN – Montreal, QC

If you’re looking for something a little different than ham or turkey this Easter – and something that’s quick and super easy to prepare (not to mention delicious), this recipe is for you!

Roast Duck

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Directions:

  1. Place duck in roasting pan with mini potatoes or sweet potatoes, small whole onions, and sliced carrots.
  2. Sprinkle everything liberally with paprika, lime juice and Himalayan salt.
  3. Roast in oven for 50 minutes at 350F.
  4. After 50 minutes, spread ¼ C butter on duck, and put back in oven for 20 minutes.
  5. Serve and enjoy!

Vinegar-free, Lactic-Acid-Fermented Pickles

 By: Susan Kingston, RHN – Montreal, QC

pickles

“Vinegar is found in many products, and although it is now used in a variety of pickles, it is not the best choice for our bodies. Vinegar feeds a fungus called Candida that lives in our systems, and can contribute to an overgrowth, causing damage to our gut lining, an imbalance in micro-flora, and a plefora of undesirable symptoms.

Lactic acid fermentation produces probiotic cultures similar to those found in kefir and yogurt, which makes traditionally-fermented pickles a healthy and tasty choice to boost healthy intestinal micro flora.

A healthy gut brings a healthy state of body and mind, so chow down on a pickle and enjoy the benefits!”

Ingredients:

  • 6 quarts/ liters of pickle cucumbers
  • 4-5 heads of fresh dill weed or 2 TBSP dill seed
  • 1/2 cup of Himalayan sea salt
  • 2 cups of raw cane sugar
  • 6 cups water
  • 6-8 sterilized mason jars

Directions:

  1. Wash and soak cucumbers overnight.
  2. Drain.
  3. Split equal amounts of dill in bottom of jars.
  4. Pack cucumbers in jar.
  5. Put more dill on top. Make sure there is a 1″ space at top of jar for expansion.
  6. Combine salt, sugar, and water in a pot, and bring to a boil.
  7. Pour over pickles and seal.
  8. Makes 4 liters. Cure for 6 weeks before eating.