Tuesday, March 10, 2015

Gluten/Wheat Free Blueberry Scone Muffins & Berry Dessert!


Gluten/Wheat Free Blueberry Scone MuffinsThis muffin batter comes out more like scone dough. I baked them in my Pampered Chef nonstick brownie pan so they come out in little squares!   Sprayed the pan with a bit of Olive Oil cooking spray.



Ingredients:

 
1 / 2 cup grass fed butter at room temp

1 cup powered stevia from Sugar In The Raw

2 Large pasture eggs

1 teaspoon vanilla

2 teaspoons baking powder

1 / 4 teaspoon kosher or sea salt

2 cups all-purpose gluten free flour of your choice

1 / 2 cup almond  milk plus about 2 Tablespoons more because I wanted my dough a little more moist.

2  1 / 2 cups frozen blueberries (mix a TB of flour into the blueberries before mixing into the batter)

Directions:

Heat Oven to 375

Grease muffin tin or use cooking spray

In batter bowl, mix butter until creamy. Add sugar and beat until pale and fluffy.

Add eggs one at a time, beating after each one

Beat in vanilla, baking powder and salt

With spoon, fold in half flour then half milk into batter, repeat

Fold in blueberries

Spoon into muffin cups and sprinkle some powdered stevia on top each muffin.

Bake 15 to 20 minutes

Top with fresh berries of your choice, homemade whipped cream and toasted pistachios!

Enjoy!


Sue Seward
Health & Certified Fitness Coach
PRFitness - Spicewood Texas
Gluten Free Lady

Wednesday, December 31, 2014

Want To Start the New Year With Real Lasting Life Change?

Wednesday, 12/31/14 -

 

We're teaming up with Michelle Spadafora over at Faithful Workouts!


This is Your Year!

This is the year you will move towards better health.

No diets, no gimmicks 

REAL, LASTING LIFE CHANGE
 
Picture yourself healthy. By healthy, we don't just mean free of sickness,  We mean healthy - energized, joyful and ready to take on life!

This can be your reality. 

JANUARY 1 - JANUARY 31
 
To inspire you on this journey, Faithful Workouts will run a daily challenge,  something to move you towards better health.  

The daily challenges will be posted on our blog and Facebook.  After you accomplish the challenge, go to Faithful Workouts' Facebook page and "like" and "share" the post and you will be entered to win the daily prize.


Not a Facebook person? Send Michelle an email by the end of the day, let her know you completed the challenge, and you'll also be entered to
win the prize.


Invite your family and friends to join you - having someone to hold you accountable increases your chances of success!

Come on, join the fun - what have you got to lose??

Details here for following Michelle’s FREE 31 Day Challenge online -  http://www.faithfulworkouts.com/blog/31-day-health-challenge


PS - For those in the local Spicewood area contact me at 512-557-7523, email sueseward@gmail.com or send me a private message on Facebook at http://www.facebook.com/sueseward to discuss your Fitness goals for 2015 and let's get started because no matter where you are, it's never too late!   We are meeting at the Pedernales River Fellowship Fitness Center on Hwy 71 starting Monday January 5th at 3:30.   Hope to see you there in January!

You're in charge so let's make it a Happy, Healthy, Successful New Year together!

Sue Seward
Certified Personal Fitness Trainer
Health & Wellness Coach

Wednesday, December 3, 2014

Best Ever Broccoli Cheese Soup with Croutons


Best Ever Broccoli Cheese Soup with CroutonsThis broccoli cheese soup will warm you up on a cold day and comes out incredibly delicious! Even better than the cheese soup at Panera Bread and cost less! I used Almond Milk to cut down on some of the dairy.. and added some crispy gluten free croutons on top! Quick and easy week night meal!

Ingredients:

1 Shallot diced
1 organic Carrot diced or shredded
4 TB Butter (I use grass fed butter)
4 Cups Unsweetened Almond Milk
3 TB Gluten Free Flour (or you could use Arrowroot to thicken)
4 cups Pacific Chicken Stock
4 Heads Broccoli cut into florets
Garlic Pepper and pinch of Paprika
8 Oz grated sharp cheddar cheese (I use white cheddar cheese)
Kosher salt, and freshly ground pepper to taste

Directions:

Melt butter in dutch oven pot over medium heat and add in shallots and carrots.  Cook for about 3 to 4 minutes and add flour and stir to make a rue.  Whisk in almond milk and then add chicken stock.  Simmer on medium high heat for about 10 minutes.  Turn down to medium and add broccoli and simmer for about 20 minutes until it's cooked through.  Mash broccoli with a potato masher to your liking.   Add salt and pepper.


Croutons:
 
I cut up some Udi's Gluten Free bread into chunks.  Add in about 3 TB of olive oil, salt, garlic pepper, paprika, dried thyme, some garlic and online powder.  Spead on cooking sheet and heat on 400 for about 6 or 7 minutes until they are crisp.  I drizzle on some butter and set them in the oven turned off until they crisp up a bit more.

Laddle soup into bowls and add the croutons on top!   It's the best ever!  


Enjoy!

 
Gluten Free Lady Coach &
Fitness Professional
http://www.glutenfreelady.com

Monday, November 24, 2014

Green Bean Casserole & Creamy Mushroom Sauce





Mushroom recipe for the green bean casserole made yesterday for our Life group pot luck this evening. Got this idea from a restaurant in California last year. Love figuring out what's in a dish and then recreating it at home!  

Added in some gluten free Pacific brand mushroom soup to this recipe below.   Then added in a few slices of bacon cut into pieces that I sauteed and then add some onion, garlic, bell pepper, dried red pepper flakes, added a little roasted Poblano pepper, Parmesan cheese, green beans and topped with gluten free Ian brand panko bread crumbs.

Bake at 350 for about 35 to 40 minutes..  this mushroom recipe has dairy but could be adapted to Paleo by using Coconut cream and some sort of non dairy sour cream.. 

http://glutenfreelady.com/recipes.php?id=87










...God grant me the serenity to accept things that I cannot change, courage to change things I can, and wisdom to know the difference...


Have a Blessed, Healthy & Happy Thanksgiving!
Sue

Gluten Free Lady & Fitness Professional


PRF FITNESS NEWS!

Next week Monday, Tues Fred is removing the stinky carpet in the New Beginnings room and putting in our new floor!   We are so grateful and blessed!   We are still praying for a 42" TV to mount up on the wall and the Internet...    It's never too late for a NEW BEGINNING! 

Tuesday, November 11, 2014

Ten Tips For Enjoying the Holidays & Preventing Weight Gain plus PRF Fitness Update

Tuesday, 11/11/14 - Thank you to all our Veterans and all the brave men and women who are currently serving our country and the world, including our son! 

 



1.  Fill up on veggies while at gatherings and pot lucks.  This is such a great way to protect against obesity. Fill your plate with salad and vegetables and do not forget to add some protein.  Protein works with the complex carbs like veggies in building more muscle which burns more fat!  Skip the breads and go with moderation on the desserts!  I would say skip them all together but let's be realistic, I know for a fact that's just not going to happen with most people during the holidays.   It is possible however to restrain yourself from over indulging!  You can DO IT and your body will thank you for it!  When you do make homemade desserts use all natural sweeteners like honey and pure maple syrup.

2.     Chewing food more slowly is best.  Do you realize that the quicker we eat a meal, the less time we give our bodies the time it needs to register that it’s full?   Slow down and visit with friends before going back for seconds or thinking about that dessert.  Give your brain the 20 minutes it needs to get the message that it’s full.  Most of the time we eat out of emotion and don’t even realize we’re over eating.  Does your body really need those extra calories when it’s full already?

3.    Get in some exercise.  You might not have time to go to the gym and get your usual hour-long workout, but start or end your day with a quick and easy 20 min walk!  Go for a walk with a love one and relax after eating a holiday meal!   Get in a quick 10 minute workout right at home.  Ask me about this! 

4. Get more extra steps throughout the day.  A handy exercise helper is a Fitbit.  What a great Christmas gift.  It’s amazing how you can just get sucked into work at a desk and computer and not be moving for hours!  This little tool will help you to see whether you are svelte or a slug.  Aim for a minimum of 5,000 steps per day and goal of 10,000.  I heard the new iPhone 6 has one too!   Hello Santa?!

5.    Drink plenty of water.  It’s easy to let this one go during the cooler winter season.  Make sure that you’re drinking eight glasses every day.   Sneak in a glass of water between alcoholic beverages if this is something that you tend to consume more of during the holidays.  We carry our water bottles with us at all times.  It’s just a good habit we’ve developed and now it’s like brushing our teeth!

6. Enjoy a green drink, protein shake or smoothie.  This one daily habit can refocus you on healthy eating if you did happen to overindulge or consume too many of those famous Christmas cookies you just couldn’t resist!    We drink gluten/wheat free Mighty Maca Greens every day and I put some in my protein shake in the AM.  You’ll find that on my Daily Nutritional Regimen

7. Decreasing Stress and the right nutritional supplements to lower your stress response are important!  Many of us know that stress signals in the body and brain increase cravings (emotional eating) and it is usually not for the good stuff our body needs to thrive like veggies and high quality protein!   See my nutritional regimen and ways we de-bug our body by boosting our immune system at- http://glutenfreelady.com/dailynutritionregimen.php   Twenty minutes of walking or light stretching is amazing for decreasing the stress response.  Praying, meditating and getting enough sleep all promote less stress hormones.

8.   Take a time out!  You deserve it!  Do something you love for 30 minutes or more at least once a week during the holidays.  Read your favorite book, go for a walk,  spend time on that hobby you love or create a new one, call a good friend you haven't seen or spoken with in a while to tell them you love them. Be a blessing to someone. Give a gift away that you know will bless them! 

9. Add a little reminder on your calendar to join us for our Get Fit With God Journey after the holidays in January at our PRF Fitness Center and on my new group online at - How To Be Gluten Free

Just knowing that you have a plan to get back on track will help you to relax and enjoy this wonderful time of year.  If you're not on Facebook, no worries, I will be sending out emails and adding a mobile group for those interested with texting days and times, encouragement and support! 

10. Stay Thankful for all your blessings every single day.  This will focus your mind on the beautiful gifts that you receive! 

Stay Well & Be Happy!
Sue
Gluten Free Lady Coach

PS - Update on Fitness Center - Prayers have been answered! Thank you Lord!  We are getting a new floor soon! No more stinky carpet!  Yay!  Please continue to pray for a 42" Flat Screen TV to mount on the wall and the Internet for group classes!   I've started 'The Essentials of Sport and Exercise Nutrition' certification studies with Precision Nutrition and finished my personal trainer series with Fitour Some of us have been using the Fitness room weekly.  We are working on having a lock box put on the door for members of PRF.    Text or email me at sueseward@gmail.com 512-557-7523 for details.

Monday, November 10, 2014

Chicken Lasagnaladas Gluten Free Lady Style

Chicken Lasagnaladas Gluten Free Lady StyleThis dish taste just like chicken Enchiladas only with rice pasta! Great for those who may be eliminating Corn from their diet. So good too that I decided to make them for our Life Group pot luck tonight!



Ingredients:

1 package (gluten free rice lasagna noodles) I use DeBoles Rice Lasagna 8 OZ package.  You don't need to pre-cook it! 




2 tablespoons olive oil
1 Vidalia onion, chopped
2 cloves garlic, minced
4 roasted bone in chicken breast, shredded
Salt and freshly ground black pepper
4 Roma tomatoes, seeded and diced or use one 24 oz can organic diced tomatoes drained



3 tablespoons chopped cilantro leaves (I didn’t have cilantro in the our garden this time so used 1 / 4 teaspoon of ground cumin instead). I use cumin in all my Mexican dishes.
1/2 cup sour cream

FOR THE TOMATILLO SAUCE:
  • 1 pound tomatillos, quartered (about 5)
  • 1 small red onion, quartered
  • 1 jalapeno, halved (I used another chili pepper from our garden seeded)
  • 2 garlic cloves
    2 tablespoons olive oil
  • Sea salt and freshly ground black pepper






FOR THE CHEESE SAUCE:
  • 3 tablespoons butter
  • 3 tablespoons Gluten Free all purpose flour or use a tablespoon of Arrowroot
  • 2 cups heavy cream, room temperature
  • 1 cup grated Fontina and 1 cup white cheddar cheese (Fontina is more expensive so I'm using 1 cup Fontina and 1 cup white cheddar for my second batch. You could use all white cheddar for this too to save $$). 
  • 1/4 teaspoon grated nutmeg
  • Sea Salt
  •  
  • Directions
  •  
  • Preheat oven to 400 degrees F.
  •  
  • In a large skillet, heat oil over medium heat. Saute onion until translucent, about 3 minutes. Add garlic and saute 1 minute more. Remove pan from heat and mix in chicken, tomatoes, cilantro and/or cumin and sour cream. Set aside.
  •  
  • Place tomatillos, onion, pepper and garlic in stone bar pan. Toss with oil and season with salt and pepper  Roast until Tomatillos turn golden around the edges and are soft, about 45 minutes. Remove from oven and blend ingredients together until smooth. Use a little water or chicken broth to thin sauce, if necessary. Season with salt and pepper, to taste.
  •  
  • To make the cheese sauce: In a medium saucepan, melt butter over medium-high heat. Add flour and cook 2 min.  Whisk in heavy cream and bring to a simmer.  Add cheese and nutmeg and stir until melted. Season sauce with salt, to taste.
  •  
  • To assemble:
  •  
  • Reduce oven temperature to 350 degrees F. Add a little cheese on bottom of 9 x 13 baking dish.   Layer the UNCOOKED rice lasagna noodles in baking dish and top with some uncooked chicken mixture, then ladle some cheese over the chicken and continue to layer lasagna noodles until you get to the top. Pour rest of the cheese sauce over the top. Bake 30 minutes until cheese is 
  • bubbling. Drizzle tomatillo sauce on before serving.



Here's the first batch I made this weekend for our son to take back to college.  We snuck a sliver out first to taste!  SO YUMMY!!!   My husband said they taste just like chicken enchiladas!  Great if you're eliminating corn from your diet too!  And so much easier than dealing with tortillas!   You just layer the uncooked pasta!

Enjoy!
Sue

Gluten Free Lady Coach




Wednesday, October 15, 2014

Autumn Chicken Pot Pie

Autumn Chicken Pot Pie"I've made these little chicken pot pies a few times now! Modified gluten free of course! They are incredibly yummy and healthy too! We eat them warmed up for days after! Perfect for a chilly Autumn day"!

Autumn Chicken Pot Pie Modified Gluten Free

Recipe courtesy Anne Burrell http://www.FoodNetwork.com

Prep Time:
45 min
Inactive Prep Time:

--
Cook Time:
1 hr 30 min
Level:
Easy
Serves:
4 servings


Ingredients

For the crust:

  • Pinch kosher salt
  • 1 egg yolk
  • 1 to 2 tablespoons cold water
For the filling:
  • Extra-virgin olive oil
  • 1 large onion, cut into 1/2-inch dice
  • 2 ribs celery, cut into 1/2-inch dice
  • 1 large or 2 small carrots, peeled and cut into 1/2-inch dice
  • Kosher salt
  • 2 cloves garlic, smashed and finely chopped
  • 3 pounds skinless chicken legs and thighs
  • 4 cups rich chicken stock, (homemade or I use Gluten Free Pacific stocks from HEB or Whole Foods)
  • 2 cups butternut squash, peeled and cut into 1/2-inch dice
  • 1 1/2 cups 1/2-inch pieces haricots verts or fresh green beans (I buy the ones in the bag and microwave a few minutes and then cut them up.  And recently instead of the beans, I used organic fresh spinach)
  • 6 sage leaves, finely chopped (I've also used fresh Rosemary and Thyme from my garden, I cut off some stems and tie them and place in the pot with the veggies and chicken and scoop it out after they are done).
  • 4 TBS Grass Fed Butter
  • 4 TBS Gluten Free all purpose flour 
  •  
  •  1 pasture egg beaten with 2 tablespoons of water, for egg wash
Directions

To make the crust: In the bowl of a food processor, combine the butter, cream cheese, flour and salt. Pulse to combine. Pulse, pulse, pulse until the ingredients start to come together and resembles Parmesan. Add the egg yolk and 1 tablespoon of water. Pulse a couple of more times until the ingredients start to form a ball. If the mixture is exceedingly wet, add some more flour. Or conversely, if the mix is dry, dry, dry, add in a few more drops of water.

When the mixture has come together into a ball, turn it out onto a floured work surface and knead it a couple of times to help it come together. Dust it with flour, form it into a disk and wrap it in plastic wrap. Refrigerate until ready to use. This can be done a day ahead.

Cook's Note: When ready to use the dough, remove it from the refrigerator about 20 minutes before rolling, to allow it to warm up and soften.

To make the filling:

Coat the bottom of a stock pot lightly with olive oil put over medium heat. Add the onions, celery and the carrots and sprinkle with salt, to taste. Saute the vegetables for 7 to 8 minutes. Add the garlic and sweat for another 2 to 3 minutes. Season with salt, then add the chicken and the chicken stock. If the stock doesn't cover the chicken, add water until it does. Bring the stock to a boil, over high heat, then reduce the heat and simmer for 30 minutes.

While the chicken is simmering, add the butternut squash to a large bowl, drizzle with some olive oil and add salt, to taste. Toss to coat the squash with the oil and transfer to a baking sheet. Roast until the squash is cooked but still has some texture, about 15 to 20 minutes. Remove from the oven and reserve.

Remove the chicken and vegetables from the stock and put into a large bowl. Reserve the stock. When the cool enough to handle, remove the bones from the chicken and stir into the vegetables. Add the roasted squash to the chicken and vegetables. Stir to combine and season with salt, if needed. Stir in the haricots verts and the chopped sage.

Melt the butter in a large saucepan over low heat. Add the flour and stir to combine with melted butter. Cook stirring frequently until the mixture is the consistency of wet sand and is starting to turn a little beige, about 6 to 7 minutes. Gradually whisk in the reserved chicken stock. Taste and adjust seasoning, if needed. When the stock is combined into the roux, bring to a boil, then reduce the heat and simmer until it has a gravy-like consistency, about 20 to 25 minutes. If the gravy reduces too much and becomes too thick, whisk in a little more chicken stock or water.
Preheat the oven to 375 degrees F.

Add the chicken mixture into a 2-quart casserole dish or 4 individual (2 cup) crocks. Ladle the "gravy" over the chicken mixture until the dish(s) are 3/4 filled.

Dust a clean work surface with flour and roll the dough into the shape of the casserole dish or large enough to cut circles to cover the individual casserole dishes. Whichever dishes are being used the dough needs to have generous overhang of dough on the edges of the dish. Brush the outside edges of the dish with a little of the egg wash to help "glue" the dough to sides of the dish. Fold the edges of the dough under and press it onto the edges of the dish. Brush the top of the dough with the remaining egg wash. Cut a couple of vents in the top of the dough to allow the steam to escape.

Bake in the preheated oven until the dough is golden brown and the inside is hot and bubbly, about 30 to 35 minutes. Remove from the oven and serve hot.

So comfy, delicious and healthy!  Just made these October 14, 2014 with fresh organic Butter Nut Squash and Spinach from a local Spicewood farm!  Soooo good!!!  Flaky crust too!  No one would even know they are gluten/wheat free!  Shhhh, won't they don't know will not hurt them!!


XO... Sue
Gluten Free Lady