Gluten and Dairy Free Classes in Denver

I must apologize for being remiss in my blogging! In addition to working more, I have also given my first gluten and dairy free class at Colorado Free University. It was fun and challenging. I received good reviews on "providing pertinent medical/health information," being "well organized" and "very knowledgeable". I focused on how to change your diet with practical steps. Substitutions and the theme of thinking outside the gluten laden breadbox were provided.

The next classes are being held, May 22nd and July 10 from 9am-12pm. We will make rich, chewy, delectable brownies, a refreshing and healthy breakfast salad and chicken nuggets. I will also bring a pumpkin tomato soup that can be found in my menu planner.

I chose these particular recipes to show substitution in gluten and dairy free cooking. Breading is demonstrated by making the nuggets. We just brown them and place them in the oven to completion as this is a healthier method of making these kid friendly favorites. The pumpkin squash soup shows that a soup can be creamy without using dairy. Breakfast salad is my way of demonstrating how to think outside the breadbox and that we don't need gluten free substitutes for our previous gluten laden foods we used to consume. Lastly, brownies....well, because we need chocolate.

The class is 3 hours long. In addition to cooking, we discuss the health issues related to gluten and dairy free living, sugar consumption, gluten free pitafalls to avoid, inflammation and health maintenance.

So I hope you will come and learn a lot and have fun in the kitchen!


Enjoy this refreshing Thai Cabbage Salad, think Asian Coleslaw.

Salad

1/2 head of Napa cabbage, sliced crosswise
1/2 head of Chinese cabbage, sliced crosswise
6 stalks of Bok Choy, sliced or 3 baby Bok Choy sliced
1 1/2 c. julienned carrots
1 bunch of green onions sliced
1 c. chopped cilantro leaves
1/4 c. black sesame seeds (optional)

Dressing

3/4 c. plain rice vinegar (if you can have it use lime juice)
1 c. light or extra virgin olive oil
1/4 c. Tamari (GF soy sauce), if you can't have it use Bragg's Liquid Amino's to taste
1/4 c. lime juice (omit this if you used lime juice in place of vinegar
2 Tbsp. minced garlic
4 Tbsp. microplaned fresh ginger or 1 inch chunk if you have a strong blender
1 tsp. sesame oil
1 tsp. red pepper flakes
1 jalapeno seeded
1 Thai pepper (optional for more heat)

Blend dressing ingredients in blender until smooth.
Mix all the vegetables together and toss with dressing.

Shepherd Pot Pie

I had fun making this recipe. It was an excellent way to use of leftovers and it that was delicious. I don't particularly like Shepherd's pie, but as I was making a turkey pot pie, I didn't want to make an extra crust for the top and thought mashed potatoes would be delicious instead. The best of both worlds. Crust on the bottom, mashed potatoes on top.

Make sure to check out my new free Allergy Friendly Christmas Menu!

Hope you enjoy.

Shepherd Pot Pie*

1 1/2 c. diced, cooked turkey or chicken or assorted organic, frozen vegetables such as green beans, broccoli, mushrooms
1/2 c. leftover gravy*
2 Tbsp. cornstarch
2 c. water + 1 Tbsp. gluten and MSG free bouillon base or 2 c. of broth of choice
2 c. organic frozen peas and carrots
1 small onion diced
3 tsp. minced garlic

1 crust (see recipe below)

2 c. leftover mashed potatoes or sweet potatoes


* if you don't have gravy, combine 1/2 c. of broth with 2 tsp of cornstarch and season with a dash of poultry seasoning, sea salt and fresh ground pepper, over low heat stir until thick

In a large skillet over medium heat, gently saute onions in olive oil until soft. Add garlic and stir. Add cornstarch and stir well. Add broth and stir over medium heat until it starts to thicken. Add
meat or vegetables and peas and carrots. Pour this mixture into prepared pie pan with crust laid out. Using your hands place mashed potatoes on top. Bake 350F for 35-40 minutes.
Let rest for 10 minutes and serve.


Pie Crust

1 1/4 c. GF flour mix (I used Bob's Red Mill due to laziness on my part)
4 Tbsp. light olive oil
3/4 c. cold water with ice cubs

In a food processor place flour mix. Turn on and add oil. Mixture should look like small peas. Add cold water while it is still running until it forms a dough. Do not add more water. Remove from processor and pat into a disc. Refrigerate for 15 minutes and roll out between two sheets of plastic wrap. I usually wet my counter top and lay wrap flat and then place dough in between, top with two more sheets of plastic wrap and roll out. Lay in pie plate, 8 inch. This is an easy to make and allergy friendly recipe.



*If you want this to be meat free, use vegetable broth or base and omit the meat.*

Zucchini! Zucchini! Calabacitas!

Calabacitas is a lovely zucchini and corn dish that rounds out the summer nicely. A Mexican side dish, it can also be a main dish when served with corn tortillas, arepas, a salad or on top of a salad or potatoes.

Zucchini straight from the garden is great in this dish. Of course there is nothing wrong with buying at the store or local farmer's market. This year was my first year growing squash. I learned the hard way, that zucchini can grow to be quite large if you don't remove them from their vine. Smaller zucchini will have more flavor. It is fun to grow large zucchini, but I found they are hollow and I wonder if the nutritional content is lessened by its overgrowth.

Roasted corn is sweet and a treat to enjoy. Corn is actually a grain and can cause people who are sensitive to sugar some distress in regards to the stability of their blood sugar. If that is a concern for you it might be wise to avoid corn and other foods that convert to sugar readily such as white potatoes, white rice and many gluten free products that are high in carbohydrates. These products contain tapioca/corn or potato starches, white rice flour and/or sorghum flour. When eating anything that is high in sugar, adding additional fat to the meal will slow the absorption of sugar into the blood stream.

Onions contain antioxidants, assist in the repair of our cells and can detoxify. Onions are best raw or lightly steamed.

Green chillies are abundant this time of year. Green chillies can be found roasted in many places in your locale. Chillies contain capsaicin, an anti-inflammatory chemical that is found in topical muscle/joint rubs. They also contain Vitamin C and A. When working with chillies wearing gloves will prevent the capsaicin and oils from the plant getting on to your skin. Wash your hands after working with chillies. If you work with them using your bare hands, don't touch your face or eyes after contact with the chillies as the oils can be retained on your skin and burn your eyes when you touch them. This can occur even after washing your hands.

Calabacitas

1 4 oz. can of diced green chilies

2 ears of roasted corn, shucked (raw is ok too)

3 small zucchini

1 onion diced

olive oil

sea salt

fresh ground pepper

In a skillet coated with olive oil over medium heat, saute the zucchini and onions. Saute lightly, add chilies and corn. Remove from heat, season with salt and pepper.