Make Healthier Choices

Helping people Make Healthier Choices about real-food choices for optimal heath.

Gluten-Free

Gluten-Free Green Bean Casserole

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This is a great, healthy replacement for traditional green bean casserole that contains unknown or scary ingredients like monosodium glutamate (MSG). AND it’s not only gluten free, it’s delicious! The instructions look long, but it’s easy to make. (Scroll down for do-ahead tip and substitutions if you aren’t worried about gluten-free.) As always, if making the gluten-free version, make certain all ingredients are, in fact, gluten free.

This recipe cooks up fast – your sauce should be finished before onion rings are done baking. Be sure to gather your ingredients before starting. Scroll down for video.

Gluten-free Green Bean Casserole Recipe Renegade

 

Gluten-Free Green Bean Casserole
 
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Delicious, healthy, green bean casserole! Even your family won't know it's gluten-free!!!
Author:
Ingredients
Instructions
  1. MAKE THE ONION RINGS:
  2. Preheat the oven to: 475° F.
  3. Gather ingredients.
  4. Remove green beans from freezer. Place in strainer and rinse with cold water for a few minutes. Set aside to drain and continue thawing.
  5. Coat a sheet pan with coconut oil.
  6. Mix Pamela's Baking and Pancake Mix and Himalayan Salt in a large mixing bowl.
  7. In another bowl, scramble egg with water.
  8. Toss sliced onion rings in egg/water mixture.
  9. Toss onions in bowl with Pamela’s Baking and Pancake Mix and Himalayan Salt to coat.
  10. Spread onions onto jelly pan.
  11. Bake at 475° F for 30 to 35 minutes, flipping every 10 minutes. Onions should be slightly brown when done.
  12. Change oven temperature to 400° F when onions are finished. (Or shut off oven if making casserole for the next day - see "DO-AHEAD TIP below.")
  13. WHILE ONIONS ARE BAKING, MAKE CREAM OF MUSHROOM SOUP:
  14. Chop mushrooms into tiny pieces.
  15. Over medium heat in a 12-inch *skillet, add butter, mushrooms, salt, pepper, and onion powder.
  16. Cook over medium heat for about 5 minutes or until mushrooms start to turn slightly brown.
  17. Add fresh garlic and cook for additional minute.
  18. Add chicken broth, milk and cream.
  19. Sprinkle arrowroot powder on top using a metal strainer and quickly stir in. (Mixture will thicken quite fast and you don't want it to lump.)
  20. Remove from heat and stir in ¼ of the baked onions and all of the green beans.
  21. Top with the remaining onions.
  22. Bake at 400° for 15 minutes or until bubbly. Serve immediately.
Notes
*If using cast-iron skillet for cooking mushroom sauce, casserole can be baked in the same skillet.

DO-AHEAD TIP: Once cooled (about 20 to 30 minutes), refrigerate. Cook at 350° F for 30 minutes.

Do-ahead Tip: Make casserole the day before and once cooled, refrigerate. When ready to eat, bake at 350° for 30 minutes or until bubbly.

Substitutions: FOR CASSEROLE THAT IS NOT GLUTEN-FREE – 2 tablespoons all-purpose flour can be substituted for the arrowroot powder in the soup and 1/4 to 1/2 cup all-purpose flour can be substituted for the Pamela’s Baking and Pancake Mix for the onion rings. (Honestly, I think the onion rings are crispier and taste MUCH better using the Pamela’s Baking and Pancake Mix.)

Whole milk can be substituted for the milk and cream.

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How to Correctly Cook Quinoa

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Quinoa Recipe Renegade

If you found this page by searching, “How to Cook Quinoa,” you might already know that it’s a nutritious seed often mistakenly referred to as a ‘grain.’ (We wouldn’t say a sunflower seed is a flower, right?) Quinoa is high in protein and its nutritional profile is similar to a grain.

Rinse and Soak

If you don’t want to complain about the taste of quinoa, you’ll want to rinse and soak it before cooking to remove both phytic acid and bitterness. Phytic acid, known as an anti-nutrient, interferes with absorption of some important nutrients. At the same time, it might also be a good chelator for unwanted minerals. (I think the jury is still out on whether or not there is a health benefit to phytic acid.)

I usually rinse, then soak for anywhere from six to twelve hours. Never let it go more than eight hours without rinsing and I always rinse again before cooking. If there’s no time to soak it before cooking, be sure to rinse several times. Mason jars with sprouting caps work great for both soaking and rinsing. Quinoa cooks much quicker, after it’s been soaked.

We purchase food by weight, but we measure it by volume when we cook. A 12-ounce bag of quinoa seeds measures about 2 cups. Scroll down to see the picture of how one cup grows in size. You can see how it goes a long way.

This seed is a powerhouse of nutrients, including protein. It can easily replace brown rice in many recipes and is  You can see the complete nutrient profile here: USDA Nutrient Database.

If you’re not sure if this seed would be too high-carb for you, the information in this article by Dr. William Davis, author of Wheat belly, might help. Can I eat quinoa? Carb-Counting Basics

 

How to Cook Quinoa
 
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1 cup dry quinoa seeds makes 4 cups cooked quinoa.
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Ingredients
Instructions
  1. Place Quinoa Seeds in a one-quart Mason jar
  2. Secure strainer cover onto top of Mason jar.
  3. Rinse seeds.
  4. Add 2 cups water to Mason jar.
  5. Soak for 8 to 12 hours (Rinse at 8 hours).
  6. Rinse again (before cooking) to remove phytic acid/bitterness.
  7. Remove water.

    TO COOK:
  8. Place seeds in pot on stove.
  9. Add enough water to cover seeds plus about ½ inch.
  10. Cover pot.
  11. Bring to boil.
  12. Simmer for approximately 10 minutes checking water level.
  13. If quinoa is not cooked after 10 minutes, remove from burner and keep covered for 5 minutes.
    (Quinoa is done when rings are visible.)
Notes
A mesh strainer can be used if you don't have a strainer cover for your Mason jar. Be sure to use a strainer with extremely small holes. If the strainer holes are not small enough, the seeds will slip right through. Do NOT use a colander.

This is a great strainer set. It can be used for not only quinoa, but also for kefir grains and Kombucha.

One cup dry quinoa seeds equals 4 cups cooked.
One cup dry equals 4 cups cooked.

 

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Tom’s Red Pepper Hummus

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Tom's Red Pepper Hummus
Tom’s Red Pepper Hummus

I have not yet found a store-bought hummus I can eat. Unfortunately, I can always taste the preservatives. I know, that’s probably a bit odd, but it might be a good thing.

This hummus is quick and easy to make. Everything goes into a food processor, except the red-pepper garnish. Give it a spin and you’re done!

Tom's Red Pepper Hummus
 
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An exceptionally easy hummus to make.
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Ingredients
Instructions
  1. Drain and thoroughly rinse Chick Peas (Garbanzo Beans).
  2. With knife blade in bowl place all ingredients, excluding one roasted red pepper, into food processor. (If using cumin and Jalapeno, add now.)
  3. Process until completely mixed.
  4. Remove from processor and place in bowl.
  5. Chop remaining red pepper and stir into hummus or place on top as garnish.
Notes
Traditional hummus usually includes cumin. Since I'm not personally a fan of cumin, I've made ½ teaspoon optional. Not everyone is a fan of jalapenos and this recipe tastes delicious with or without the jalapenos.

 

 

 

 

My very first experience with Chick Peas was when someone told me about a delicious tossed salad that included Chick Peas. I think it had spinach, Chick Peas and balsamic vinegar. Beyond that, I don’t remember the recipe. I had never heard of Chick Peas (yes it was many, MANY years ago). I bought some during my next grocery-shopping excursion and tucked them safely away in my pantry for later use.

Weeks later, I finally decided to make that salad. I went to my pantry and looked and looked only to find Garbanzo Beans. those Garbanzo Beans sat in my pantry for probably months as I wondered how I could have purchased Garbanzo Beans instead of the Chick Peas I was looking so forward to adding to the salad.

When I finally cleaned out my pantry a month or two later and found the Chick Peas. As I turned around the can of Garbanzo Beans, there on the other side I found, “Chick Peas.” That is when I learned that Garbanzo Beans and Chick Peas are one and the same. Garbanzo Beans are to Chick Peas like Coriander Leaves are to Cilantro! I only learned that cilantro is the leaves of the coriander plant, when I became a gardener.

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Kombucha Kandy

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What to do with all those leftover SCOBYs? How about Kombucha Kandy? Kombucha Kandy (candy) isn’t made from Kombucha, it’s made from the Kombucha SCOBY. Don’t expect the Kombucha Kandy to have probiotics, as they will die off when heated. Probiotics (good bacteria) can not withstand high heat. Go here to learn more about the Kombucha-making process.

Kombucha Kandy 3 Recipe Renegade

Kombucha Kandy
 
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Ingredients
  • 3 Cups Kombucha SCOBYs cut into 1" pieces
  • ½ Cup Evaporated Cane Juice
  • 2 Tablespoons Muscovado
  • 1 Tablespoon Evaporated Cane Juice
Instructions
  1. Place cut pieces of SCOBY in colander or strainer; let drain for 20 minutes to remove liquid.
  2. Place SCOBYs and sugar in stainless steel pot on stovetop.
  3. On medium high, bring to a soft boil. Be careful, this will be HOT!
  4. Simmer for about 20 minutes.
  5. Remove from burner and let sit until completely cooled, stirring occasionally to help heat escape.
  6. Spoon onto dehydrator tray.
  7. Sprinkle with 1 Tablespoon Evaporated Cane Juice.
  8. Dehydrate at 155° for about 18 to 24 hours.
  9. Kandy/candy will remain "gummy" and sticky.
Notes
PLEASE BE CAREFUL! When heated, this mixture will become EXTREMELY HOT!!!

Kombucha Kandy in dehydrator

I made my newest batch with 12 cups of SCOBY – YIKES! I knew I had saved a lot of SCOBYs, but was surprised to see just how many I had saved! These will stick to the dehydrator trays. For my next batch I’ll try spraying or basting the trays with coconut oil. I’ll let you know how it works out.

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Sauerkraut

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Fermenting was a lost art that is making a comeback. Although it was intimidating when I first tried fermenting, I quickly learned how easy it is. What a great, inexpensive way to populate the gut with probiotics  (good bacteria and yeast). Sauerkraut fermenting is an anaerobic (without oxygen) process as opposed to Kombucha and Milk Kefir which are aerobic (with oxygen) processes.

Sauerkraut Recipe Renegade

 

With any fermentation process, it is important to keep out pathogens. I typically use a paper towel or dishcloth with a rubber band around the jar for aerobic ferments and an airlock for anaerobic ferments. The airlock allows gases to escape and does not allow pathogens into the ferment. If not using an airlock for anaerobic ferments, yeasts and molds can easily enter the ferment. Personally, I’d rather not have to worry about figuring out if that weird growth on top is a safe-to-eat yeast or a dangerous mold. If a dangerous mold grows on top, the entire ferment needs to find its way to the garbage. For the low price of an airlock today, I’d rather play it safe!

If you don’t have time to make your own, try this one from Amazon: Organic Hamptons Brine Artisinal Sauerkraut Classic

I adapted this recipe from Nourishing Traditions cookbook by Sally Fallon and Mary Enig.

 

Sauerkraut
 
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Sauerkraut - Fermented Cabbage
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Ingredients
  • 1 Tablespoon Celtic Salt or Himalayan Salt
  • ¼ Cup Liquid Whey (strained from yogurt or cheese NOT powder)
  • Cored and Shredded Small Cabbage
  • Water (without chlorine or fluoride)
Instructions
  1. Remove outer leaves of cabbage and set aside.
  2. Shred cabbage and place in large plastic bowl.
  3. Sprinkle salt over cabbage.
  4. Using a wooden pounder (tamper, stomper), pound cabbage. (A mallet-type meat tenderizer will also work for this step.)
  5. Let sit for one hour to release juices.
  6. Tightly stuff cabbage and juice into 2-quart mason jar, using pounder to tamp down.
  7. Cover with saved cabbage leaf.
  8. Add liquid whey.
  9. Add un-chlorinated, un-fluoridated water to within a few inches of the top.
  10. Add weight.
  11. Fill with clean un-chlorinated, un-fluoridated water leaving one inch of air space on top.
  12. Cover with lid that has airlock.
  13. Sit on counter top (place towel or tray underneath in case it leaks) and allow to ferment for 4 days.
  14. Store in refrigerator.
  15. NOTE: If whey is not available, add 1 extra tablespoon of salt. DO NOT USE POWDERED WHEY!

Along with the whey, salt, cabbage, and water, supplies I like to use for fermenting are: pounder, large plastic bowl, glass (non-lead) vessel(s) to hold about 2 quarts cabbage (about one head of cabbage), a weight to hold the cabbage down under the water, and airlock lid. Patience is required—4 days is minimum, and it’s said to be best after storing in refrigerator for 6 months.

The only items I recall my mom using for fermenting when I was a kid were a crock, a plate, and a clean rock for holding the plate/cabbage under the water. She also fermented in the basement, which I’m sure probably contained lots of mold. There are some molds that are okay and can be skimmed off and other molds that require the entire ferment be thrown out. Honestly, I’d rather not need to learn the difference—I’d rather simply use an airlock. It’s not necessary, but I sure feel better using one.  (If you’re a do-it-your-self type, it’s possible to add an airlock to most any plastic or metal lid.) Scroll down below the recipe to see my supplies.

I find it’s easier to shred the cabbage cutting it into strips with a sharp knife rather than a food processor.Salted Cabbage Recipe Renegade

I don’t remember where my first recipe came from, but I couldn’t eat it. The recipe didn’t use whey, so the salt was doubled. It also called for juniper berries. I’m not a fan of anything juniper (I should have known to leave them out) and I love salt, but the sauerkraut turned out way too salty! When less salt is used, because whey is substituted, it’s much more palatable in my humble opinion.

Below are my fermenting supplies. I place the small jar (right side up) on top of the cabbage leaf to help keep the cabbage under the water. The solid cover is for after the cabbage becomes sauerkraut:

Fermenting Supplies Recipe RenegadeIf liquid whey from home-made yogurt is not available, it is possible to use store-bought yogurt. Unfortunately, there’s no guarantee there will be live cultures in *commercial yogurt. If possible, find someone who makes yogurt or cheese and beg for liquid whey!

*According to world-renowned food formulator, Russ Bianchi’s January 12, 2013 blog post, “Yogurt is complete JUNK FOOD, full of harmful acids, sugars, fake color and flavors, genetically modified starches, colloids, gums, preservatives, stabilizers, emulsifiers, with non-absorbable nutrients or fortification because it is cooked to at least 238 degrees F for a dwell period defined by USDA regulations that KILLS any alleged benefit of nutrient value!”

 

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Milk Kefir

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Milk kefir is one of the quickest and easiest ferments to make and it contains a high quantity of beneficial bacteria. There’s nothing special to chop, steep, heat up, or cool down. Place milk and kefir grains into a glass jar, cover with breathable fabric, and wait. Strain to remove grains, chill, and drink. It’s that easy!

Milk Kefir Recipe Renegade

 

Milk Kefir
 
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Milk kefir is a great way to populate the gut with good bacteria - also known as "probiotics." Goat's milk is the healthiest option, since it's closest to human milk.
Author:
Ingredients
Instructions
  1. Place milk in glass jar.
  2. Add Kefir grains.
  3. Cover with paper towel, coffee filter or dish towel (breathable fabric) and secure with rubber band or string.
  4. Let sit at room temperature for about 24 hours.
  5. Check to see if it's done fermenting by slightly tilting. If milk pulls away from sides in a solid mass, it's ready to strain.
  6. When finished, strain to remove kefir grains.
  7. Store finished kefir in glass jar in refrigerator (or it will continue to ferment).
  8. Re-use grains to make another batch of kefir or store them in glass jar in refrigerator in fresh milk for one week.

Milk will ferment more quickly in warmer temperatures and more slowly in cooler temperatures. In the summer, my goat milk ferments  in about 22 hours and cow’s milk takes about 24 to 36, while in the winter it can take a couple of days.

Never use ultra-high pasteurized milk. I use raw cow’s milk or raw goat’s milk, but I’ll be honest-I don’t love the taste, especially when I use goat’s milk. I add maple syrup or hide it in a smoothie to make it palatable. If I use it in a smoothie, I add it last and mix it in on the slowest speed so that I’m not disturbing the bacteria.

Check to see if milk is adequately fermented by slightly tipping the bottle. If it separates from the side in a solid mass that’s similar to yogurt, it is done. Once the milk is fermented, strain using only a stainless-steel, mesh strainer (don’t believe those rumors that you can’t use metal, but make certain it’s stainless) to remove grains. Store finished kefir in glass jar in refrigerator and use grains to make another batch of kefir. If the grains won’t be immediately used again to make another batch, store them in fresh milk in a tightly-covered glass jar in refrigerator for up to a week. (I’ve been able to store mine for up to about two weeks. Keep in mind that not changing the milk sooner risks losing the grains.)

If the milk ferments for too long, it will separate into curds and whey. If you’re not familiar with whey, this is what it looks like – it’s the “watery” looking liquid:

Milk Kefir Whey

 

The kefir won’t be ruined if it goes that far–just strain as quickly as possible and shake before drinking.

Supplies I use for fermenting and straining:

milk kefir 5

Page 2 Please Don’t Eat Your Babies! Click here for lots more info about Milk Kefir (continued) 

Short how-to video:

 

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