Gluten Free

Asparagus Soup with Whole Grain Croutons

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I have a confession.  Want to hear it?  Spare you?  Geez, sorry…it was so harmless.  Fine, moving forward.  Asparagus could not be more delicious, fresh and affordable this time of year not to mention it’s impressive nourishment profile:  it is full of antioxidants, fiber, folate and vitamins A, C, E and K.   So let’s all agree to take advantage of it as much as we are able.  Okay?  Okay.

This soup is a mystery to me.  It is absolutely amazing how much flavor comes thru with such few ingredients.  It is gorgeous to look at and even better to taste; it’s rich, silky and bright tasting and the crispy, chewy croutons on top are the perfect compliment.  Insanely good paired with a grilled ham and cheese…mmm,  pure comfort on a rainy day like today.

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I love the way asparagus makes my pee smell.  Sorry.  I had to.  If you don’t like confessions this probably isn’t the best place for you to stop by.  I’m catholic and full of guilt that I need to get off my chest.  I feel so much better, thank you.

Asparagus Soup

Ingredients

3 Tablespoons Olive Oil

2 Pounds Asparagus, roughly chopped

2 Medium Onions, roughly chopped

6 Garlic Cloves, roughly chopped

2 Tablespoons Fresh Thyme Leaves

3/4 Teaspoon Salt

3/4 Teaspoon Pepper

4 Cups Chicken Stock

3/4 Cup-1 Cup Half and Half

Directions

Heat olive oil over medium high heat in a large soup pot or dutch oven.  Add asparagus and onion and saute until asparagus is tender, about 10 minutes.  Add garlic, thyme, salt and pepper and saute for 1 minute.  Add chicken stock and bring to a boil.  Turn heat down and simmer soup until asparagus is soft, 20 minutes.  Transfer soup to a blender or food processor and puree until smooth, 2 minutes.  Return puree to soup pot and place back on the stove over medium low heat.  Add half and half until the soup has reached your desired thickness and cook until warmed through.  Top with Whole Grain Croutons.  Serves 4.

Whole Grain Croutons

Note: these can easily be made gluten free by opting for gluten free bread.

Ingredients

3 + Tablespoons Olive Oil

2 Slices Whole Grain Bread, cut into 1 inch cubes (about 2 cups)

Directions

In a medium skillet heat olive oil over medium heat.  Add bread and stir to coat with the olive oil.  Toast, stirring occasionally, until bread is golden in color and begins to crisp up, 7-10 minutes.  If the bread seems too dry and is not toasting well add another drizzle of olive oil to coat the bread.

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Pumpkin Oat Muffins

~ nourishedpeach ~ 8 Comments

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My daughter, she leads an exhausting life; sometimes I wonder how she does it.  Here is what her day has looked like thus far:

7:45   wakes and begins the day with some lounging in bed, discussing her quests for the morning with her good pal froggie

8:15  breakfast.  poached eggs…served to her on a beautiful turquoise plastic plate with a side of berries and milk

9:00  leave for school.  puppets, songs, stories, slides, playhouses…basically Christmas in one room

11:00  return home for playtime and books…and a quick Facetime date with Sittie (her grandma)

12:00  lunch.  leftover macaroni and cheese with spinach served with green beans and milk. and an orange for dessert

12:45 nap

3:30  wake up.  eat these muffins.  these delicious, warm, sweet pumpkiney muffins

Can somebody please explain to me why human beings are unable to remember our early years?  Because let me tell you…that is one pretty life that girl lives.  She eats, she sleeps, she’s bathed and changed and cuddled and loved and tickled and smooched to pieces…it seems very wrong to not remember how all of those things felt.  Life is backwards…and good, all at the same time.

I can honestly say these are some wonderful muffins; unbeatable hot out of the oven.  They are perfectly sweet and spiceful and have many nutrients including Vitamins K, A and fiber.  A great breakfast, snack or dessert; you pick.  If you asked my daughter she’d tell you it gave her just enough energy to get right back into her busy, stressful day 😉

ps I know, there is a muffin missing in the photo.   I have NO clue who ate it…and then suddenly after the photos were taken the cut one on the bottom right went missing.  Weird.  If you have this same problem, let me know..

Pumpkin Oat Muffins

*Note: be sure to use gluten free oats if you would like to make these GF

Ingredients

1 3/4 Cup Oats

1 1/2 Teaspoon Baking Powder

1/2 Teaspoon Salt

1/2 Teaspoon Ground Nutmeg

1/2 Teaspoon Ground Ginger

1 Teaspoon Cinnamon

1 Cup Pumpkin Puree

1/3 Cup Butter or Coconut Oil, melted

2 Eggs, beaten

1/4 Cup Agave Nectar or Honey

1/2 Cup Pure Maple Syrup

1/2 Cup Walnuts, chopped

Oats for topping, optional

Directions

Preheat oven to 350 and grease a 12 count muffin pan.  Place oats in a food processor and run the motor until it becomes a flour; it will look like this

ImageCombine oat flour, baking powder, salt, nutmeg, ginger and cinnamon in a medium bowl.  In a separate large bowl whisk together pumpkin, butter or coconut oil, eggs, agave or honey and maple syrup.  Stir dry ingredients into wet and mix with a spoon until combined.  Stir in walnuts and distribute batter amongst the muffin pan cups and sprinkle the top of the muffins with oats. Bake until toothpick comes out clean, 20-25 minutes.

Quick Macaroni and Cheese

~ nourishedpeach ~ 4 Comments

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Let’s talk about the box.  You know, the awarded, fabulously marketed box of macaroni and cheese that we have all grown to love and consider a staple for our children.  I understand that it’s just sooooooo simple.  You boil the macaroni, drain, stir in powdery stuff and milk and presto!  Lunch or dinner in a flash!  Well, guess what folks?  That macaroni and cheese you see in the photo above?  That gooey, cheesy wonderful piece of deliciousness??  Guess how you make it?  You boil the macaroni, drain, stir in REAL cheese and milk and presto! Call me crazy, but sounds like a no brainer to me.  Same amount of work, same amount of time but a MUCH better result; both tastefully and nutritionally.  Try it out…you’ll be so glad you did.  Added bonus; its gluten free.

Quick Macaroni and Cheese

Note:  I find that adding the spinach is a great way to throw in extra nutrients.  It’ a great addition but purely optional.

Ingredients:

2 Cups Brown Rice Elbow Macaroni

3/4 Cup Milk

2 Ounces Cream Cheese, softened

1 1/4 Cup Shredded Sharp Cheddar Cheese

2 Cups Packed Baby Spinach, chopped; optional

Salt, Pepper to taste

Directions:

Bring a pot of water to a boil.  Add a pinch of salt and pasta and cook, stirring occasionally, until pasta is just cooked through but still has a firm texture to it, about 10 minutes (pasta will cook a tad more in the sauce).  Drain.

Pour pasta back in the pot and stir in milk, cheeses and spinach if using.  Cook, over medium heat stirring frequently, until cheeses are melted and sauce has thickened, about 5 minutes.  Serves 3-4

Coconut, Almond and Cashew Clusters

~ nourishedpeach ~ 1 Comment

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I don’t practice Santeria.  I ain’t got no crystal ball.  But if I had one I believe it would tell me that you want these in your belly…now.  C’mon, live a little…

When it comes to nourished eating, its all about balance.  It’s not about fad dieting or calorie counting.  It’s about making good, conscious choices a part of our lifestyle.  It’s about trying to fuel our bodies with nutrients and color because that is what benefits us the most, both internally and externally.  It’s about feeling good and having energy.  What it is NOT about is depriving ourselves.  If we are hungry, we need to eat.  If something salty sounds good, make a conscious choice to fit that craving; your body is telling you it needs it.    Nourished eating is simply about being mindful of what we put into our bodies and trying to make better choices.

For that sweet fix, this is a great option.  I love to make a batch, store them in the freezer and pull one out when I need a sweet treat.   You’ve got the rich dark chocolate and the crunch of the nuts and coconut…and the sea salt on top just puts it over the edge.  So quick and simple, too.

I would encourage you to try unsweetened flaked coconut if you haven’t already.  It’s got a great flavor and chew to it and is a health haven.  This is a perfect example of nourished eating.  On one hand we have the sweetened flaked coconut that is packed with sugar and fake ingredients…and on the other hand you have unsweetened, raw coconut with nothing added.  Our options are endless and it’s up to us to make a choice.  It’s available at every supermarket I’ve ever been to.  Here’s what the brand I buy looks like; let me know what you think of it

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Bob, you owe me.  Feel free to send a check to my home address 😉

Coconut, Almond and Cashew Clusters

Ingredients:

1 Tablespoon Butter

12 Ounces Dark Chocolate, Chopped

3/4 Cup Roasted Almonds

3/4 Cup Whole Cashews

3/4 Cup Unsweetened Flaked Coconut

Sea Salt

Directions:

Combine almonds, cashews and coconut in a medium sized bowl.

Get a double boiler together:  Add one inch of water to a large saucepan and set the pan on the stove over medium high heat and bring to a simmer.  Set a heatproof bowl inside the saucepan (I use glass); be sure that the bottom of the bowl is not touching the water; like this

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Add butter and chocolate to the bowl and melt over the double boiler, stirring frequently, about 4 minutes or until mixture is smooth.  Chocolate will look like this when its ready

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Remove the bowl from the boiler, add nuts and coconut and stir to combine.  Drop mixture by heaping tablespoons onto a parchment lined baking sheet and sprinkle with sea salt.  Let cool in the freezer for 45 minutes or fridge for 2 hours.  Makes 12+ clusters.

Zucchini, Tomato and Goat Cheese Frittata

~ nourishedpeach ~ 2 Comments

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This is just such a simple concept that could go so many different ways.  Swap out the veggies or the cheese and you have yourself and entirely new dish.  The basis of this recipe is a staple in my kitchen because it makes for a wonderful, flave-tastic, healthful breakfast, lunch or dinner.  *note that I will never stop making up words for as long as I live so please just go with it.  It’s as quick as can be and I’m willing to bet that you will always have ingredients on hand to make a variation of this dish.  Nourishing at its best if you ask me.

Zucchini, Tomato and Goat Cheese Frittata

Ingredients:

1 Tablespoon Olive Oil

1 Small Zucchini, halved lengthwise and sliced

1/3 Cup Cherry Tomatoes, halved

4 Eggs

1/4 Cup Cottage Cheese

1/2 Teaspoon Salt

1/4 Teaspoon Pepper

1 Tablespoon Milk

1-2 Oz Goat Cheese, crumbled into large pieces

Hot Sauce, optional

Directions:

Preheat broiler and place rack in the middle of the oven.  In a medium bowl whisk together eggs, cottage cheese, salt, pepper and milk.  Heat a 10-inch ovenproof skillet over medium high heat and add olive oil.  Add zucchini and tomatoes and cook for 4 minutes or until tomatoes begin to burst and zucchini begins to brown, stirring occasionally.  Turn down the heat to medium, stir in the egg mixture and scramble the mixture just as you were scrambling eggs for 2 minutes.  After 2 minutes spread the egg/veggie mixture evenly with the back of a spoon to cover the surface of the pan (mixture will still be runny), place pieces of goat cheese on top and let sit over medium heat for 15 seconds.  Remove from stove and place under the broiler, 1-3 minutes or until top is no longer runny.  This is what it should look like when you take it out of the oven

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Let sit for 5 minutes, cut into 4 pieces, top with hot sauce and serve.  Also great chilled and reheated.   Serves 3-4

Chickpea, Sun Dried Tomato and Spinach Salad

~ nourishedpeach ~ 7 Comments

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This salad and I, we go back a few years.  Our relationship started in the midst of my pregnancy…and I fell hard.  Each day after my workout this was my treat at the cafe and it was history from there.  Well, sort of.  We broke up for a bit and I was beside myself.  It was a beautiful, sunny day in mid August.  A day I will never forget.  I walked into the cafe, post workout, and looked for my boyfriend salad in the cooler.  It was not there.  What?  Oh it must just not be made up yet, no biggie, we all run late.  And then I asked and my life was forever changed.  “I’m so sorry”, said the chef, “we’ve switched up our menu and we are not offering it anymore”.  My bottom lip began to quiver.  WHAT?  How could this be?!  That salad loved me…how were we going to live without each other?  More importantly, what is going to be my motivation for getting my butt on the treadmill?!

I wasn’t having any of this nonsense.  Not one bit.  So I went home that very day and figured out a way to clone that salad in my own kitchen.  Turns out, it’s quite possibly the most simple recipe ever…at least my take on it is.  Since then, our relationship has blossomed.  I have shared the love with my daughter and husband and we all agree that the breakup was one of the best things that’s ever happened to me.  I just hope the health club’s version was able to move on; I just want it to be happy.

Chickpea, Sun Dried Tomato and Spinach Salad

Note:  This salad grows even more delicious as it sits.  It’s great to make at the beginning of the week and have on hand for quick, nourishing lunches.  It has the whole sha-bang:  protein, greens and healthy fat.

Ingredients:

1 (15 ounce) Can Chickpeas, drained and rinsed

1/3 Cup Sun Dried Tomatoes Packed In Olive Oil, chopped + 1/2 Tablespoon of the Oil

2 Cups Fresh Baby Spinach Leaves

1 Tablespoon Lemon Juice

2 Ounces Feta Cheese, crumbled

1/8 Teaspoon Salt

1/8 Teaspoon Pepper

Directions:

In a medium bowl combine all ingredients and mix well.  Serve immediately or chill in the refrigerator.

Asian Noodle Salad

~ nourishedpeach ~ 11 Comments

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I think my husband was Italian in his past life.  Pasta pasta pasta…with meatballs and red sauce which is all fine and dandy with me.  My favorite cuisine is Asian in any way, shape or form.  I’m partial to the flavors and the heat of most Asian dishes, specifically Thai.  My husband; here nor there about it.  This type of conversation is very common between him and I (yes, our lives are THIS boring)

Me: Is there anything you’re hungry for this week?

Nick:  Not really.

Me:  I mean, could you throw me a bone here…stir fry sound good?

Nick:  Eh, not really.  (as you can see, he is a man of many words)

Me:  WELL THEN TELL ME WHAT SOUNDS GOOD!!!!!!!!

Nick:  How bout pasta?

Me:  I’m really hungry for Asian.

Nick: Then why did you ask me in the first place?

The end.  This is how it works around here…I ask the poor man questions in hopes of getting the answers I want to hear.  When, unfortunately, my husband, the wonderful guy that he is, is most definitely not a mind reader.  I mean VERY far from it 😉

So, when Nick is hungry for pasta and I want Asian this dish is our happy place.  He loves the heartiness of the noodles and the crunch of the peanuts.  In turn, I get all of the crisp veggies and the sweet, salty and spicy flavors that I adore.  This dish is definitely entertaining-worthy and would be perfect for a bbq or potluck as it can be served both chilled or at room temperature.  It is also great to make over the weekend and have on hand all week for quick lunches…its awesome leftover, just ask my friend Meagan, she stopped over for a quick hug and lunch today 🙂   It’s a simple, nutrient rich, gluten-free recipe; chopping the beautiful veggies is the most time consuming part, which is hardly time-consuming at all

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Before I tell you the recipe I’d like to touch on fresh ginger root.  It adds unbeatable flavor to many dishes, including this one, and has amazing anti-inflammatory properties along with providing antioxidants and promoting digestive health.  I know many people that are turned off by fresh ginger root because they only use a small amount and the rest goes to waste or because they do not know how to handle it.  It truly is so simple to make this a part of your regular diet and always have it on hand.  When I get it home from the store I immediately wash it under cold water and peel the skin of it with a vegetable peeler.  I then place it in a freezer bag and put it in the freezer…It will keep for months.  When you need it for a recipe just pull it out of the freezer and grate it over a microplane while it is still frozen, just like this

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After you are done, stick it back in the freezer until next time you need it.  So simple.

Asian Noodle Salad

Ingredients:

For The Salad:

14 Ounces Brown Rice Fettucini

1 Red Pepper, seeded and roughly chopped

4 Green Onions, thinly sliced

1 Cup Snap Peas, roughly chopped

1/2 Cup Grated Carrots

1/2 Cup Cilantro Leaves, chopped

1/2 Cup Roasted Peanuts

4 Chicken Breasts, grilled (optional)

Dressing:

1/3 Cup Peanut Butter, warmed in the microwave for 10 seconds

1/4 Cup Tamari (soy sauce can be substituted)

1 Tablespoon Sesame Oil

1 Tablespoon Ground Chili Paste *in Asian section of supermarket

2 Cloves Garlic, grated or pressed

1 Tablespoon Rice Wine Vinegar

2 Teaspoons Fresh Grated Ginger Root

1/2 Cup Olive Oil

Juice From One Orange

Directions:

Cook the pasta:  Cook according to package directions.  Drain in a colander and rinse well with cold water.  Rinse the pot you cooked the pasta in well with cold water, add the pasta back into the pot and fill with cold water.  Pasta can sit in the cold water until you are ready to mix the salad.

Make the dressing:  Combine all ingredients together in a medium bowl and whisk until combined.

Assemble the salad:  Pour pasta into a colander to drain and pour it back into the pot.  Add red pepper, green onion, snap peas, grated carrots and cilantro.  Pour in dressing and mix thoroughly with your hands.  Place a serving of the pasta on a plate and top with peanuts and  chicken breasts.  Can be served chilled or at room temperature.

Egg Salad

~ nourishedpeach ~ 12 Comments

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I am an egg yolk advocate all the way.  Aside from the fact that they taste like a big Christmas present, they are the most nutrient rich part of the egg.  Just a few of the essential nutrients they provide are magnesium, calcium, iron and folate.  And don’t forget about the essential fatty acids they grace us with.  They contain great amounts of omega-3 and omega-6 fatty acids which are critical to brain and retinal function.  These omegas are also required in our bodies for healthy hair, reproduction, skin and injury recovery.  They are so incredibly important for our small children with regard to brain and nervous system development.  Without the yolks, eggs would be nothing.  Those whites owe the yolks, big time.

I know, I know, they raise cholesterol which causes heart disease, right?  WRONG!  Our body’s major carrier of cholesterol are LDL particles.  When those LDL particles are damaged (through toxins and deficient diets) is when we are at risk for heart disease.  Egg yolks are not the culprit.

Have I convinced you yet?  Please, eat the yolks 🙂

This egg salad is a hit in our home.  It is my perfect lunch piled on top of a piece of whole grain Ezekiel toast.  My neurotic, habitual self usually makes this on Mondays and we eat it throughout the week.  It is packed full of healthy fats and vitamins…and basically tastes like a deviled egg on steroids-healthy, wonderful steroids, that is…

Egg Salad

Ingredients:

1/4 Cup Mayonnaise

2 Tablespoons Greek Yogurt

1 1/2 Teaspoons Mustard

1/4 Teaspoon Onion Powder

1/8 Teaspoon Smoked Paprika

1/2 Teaspoon Salt

1/8 Teaspoon Pepper

8 Hard-Boiled Eggs, chopped

1 Cup Fresh Spinach, chopped

2 Teaspoons Chopped Fresh Dill Weed

Directions:

Whisk together mayonnaise, yogurt, mustard, onion powder, paprika, salt and pepper until combined.  Stir in hard-boiled eggs and spinach and serve.

Chicken, Avocado and Mango Salad

~ nourishedpeach ~ 11 Comments

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Guys.  Its April 11th.  And it snowed today.  Again.  For what seems like the 432nd day this year.  I know, there’s not that many days in an entire year…but it seems like that’s how many days have been in our Minnesota winter alone.  ENOUGH!  While out shoveling today I decided I was going to boycott winter food at all costs this evening.  Hence, this salad.  Its light, fresh and full of so much flavor.  It will make you feel like your sitting on a beach, sipping a beautifully colored cocktail and hearing the crashing waves of the ocean.  Or not.  But its fun to dream…and it tastes pretty darn good 🙂

Although any cooked chicken will do for this recipe, below is my all time favorite way to prepare boneless chicken breasts indoors.  The pan roasting gives the chicken the most savory flavor imaginable.  Its my go-to method for so many recipes, and so simple!

Chicken, Avocado and Mango Salad

Ingredients:

For the Vinaigrette:

1/2 Cup Extra Virgin Olive Oil

Juice of One Orange

1 Clove Garlic, grated or pressed

1 Teaspoon Salt

1/2 Teaspoon Pepper

For the Salad:

2 Boneless Skinless Chicken Breasts + 2 Tablespoons of Olive Oil

1 Mango, Diced

1 Avocado, Diced

1/2 Cup Walnut Halves

4 Cups Greens, Chopped  *I used leafy romaine this time

Directions:

For the Vinaigrette:

Whisk all ingredients together in a medium-sized bowl and set aside.

For the Salad:

Preheat oven to 400 and season both sides of the chicken with salt and pepper.  In an oven proof skillet heat olive oil on medium high heat.  Add the chicken and cook, top side down, until you get a nice sear on top, about 4 minutes.  Flip chicken over, transfer to the oven and bake until cooked through, about 20 minutes.  Let the chicken rest for about ten minutes after taking it out of the oven so the meat can absorb all of the juices.

Chop the chicken into bite sized pieces.  Combine greens, chicken, mango, avocado and walnuts.  Drizzle the salad with half of the dressing and toss to coat.  Serve the other half of the dressing on the side.