Guest Blogger

In my journey through this blog I have catered mostly to people needing gluten free options with the assumption of basic knowledge of the subject.  For my guest blogger I have teamed up with someone not only capable of keeping things gluten free, but healthy as well.  Chad is the author of the blog no pain no strain and he had written this recipe for us.

Healthy Chicken Stew for the Broke College Kid

          Hi there! My name is Chad Orr. My recipes focus on balancing macronutrients  to get a healthy (and tasty!) final product. All of my recipes are extremely easy to make, and are not expensive at all. Here is my chicken stew recipe.

INGREDIENTS -

1 boneless, skinless chicken breast, precooked and shredded -

          Total Fat - 1g, Total Carbs - 0g, Total Protein - 27g

Half of an onion, diced -

          Total Fat - 0.08g, Total Carbs - 7.4g, Total Protein - .87g

1/2 cup of thinly diced Portobello mushrooms -

          Total Fat - 0.3g, Total Carbs - 7.4g, Total Protein - 2g

1 cup of baby spinach leaves -

          Total Fat - 0.1g, Total Carbs - 1.1g, Total Protein - 0.9g

2 1/4  cups of water

4 minced garlic cloves -

          Total Fat - 0.0g, Total Carbs - 0.0g, Total Protein - 0.0g

5 plum tomatoes -

          Total Fat - 0.0g, Total Carbs - 5.0g, Total Protein - 1.0g

8 ounces of black beans -

          Total Fat - 0.0g, Total Carbs - 56g, Total Protein - 16g

1 tbsp of olive oil (for cooking the veggies)

Total Macros:

Fat - 2.96 grams

Carbohydrates - 76.9 grams

Protein - 47.77 grams

Using a medium-sized sauce pan, heat the olive oil at a high heat. After the pan is hot, add the chicken, the onions, the mushrooms and the garlic cloves. Stir.

After about 7 minutes (or until the chicken is cooked thoroughly) add beans, tomatoes and 2 and a quarter (1/4) cups of water. Increase heat to high and let the stew boil for a minute.

After a minute of bubbling, reduce the heat and let the stew simmer. Add the baby spinach leaves. Stir. Add more water if needed. Turn the heat off and put a lid on the sauce pan. Let the stew rest for 5 minutes before serving.

Baking With Bolo

 

Jennifer Crossland of Bolo Pastries shares a gluten free pie crust recipe

 

 

Baking with Bolo part 2 gluten free banana bread.  The measurements for both recipes appears at the end of this instruction.

Ask the Expert. . . . and a vegetarian

Ask the Expert

I am very lucky to have a dear friend and owner of Bolo Pastries, Jennifer Crossland.  She was kind enough to sit and talk about gluten free baking and record a baking segment that is to come. 

   What role does gluten play in baking?

It sticks everything together. 

    Do you have a lot of demand for gluten free products?

There is a decent amount of demand for gluten.  A lot of people are into fad diets and only want gluten-free to be "hip" but there are a growing number of people who are gluten intolerant and absolutely have to have gluten-free. 

    Are there products that you make inherently made without gluten?

Macaroons and French Macarons, there are a lot of flour-less chocolate cake recipes, frosting, most candy, pot du creme, etc. 

    Are gluten free flours harder to find than regular flour in bulk quantities?

Yes!  It's really easy to find the smaller packages in the store, but for bulk its really hard.  I think as more and more people grow intolerant it will become easier. I also think as people try gluten-free items and realize they can taste good it will be more readily available as well. 

    What precautions do you have to take to keep gluten from getting into gluten free items?

You have to really wash and sanitize all surfaces.  Its important to have things like dusting brushes and rolling pins just for gluten-free items. 

    Are there certain items that you would say are easily converted to gluten free without a drastic difference in taste or texture?

Pies and tarts and quickbreads 

    Which gluten free flours would you say make the best:

Pancake - anything with buckwheat

Muffin - blends like King Arthur or Bob's Red Mill AP Flour

Bread - same as muffin

Tarts - White or Brown Rice Flour 

    What if any other binders do you use to act as gluten?

Xanthan Gum or egg 

. . . And a vegetarian 

In talking often about the high cost of gluten free groceries, it came to my attention that there are many people facing the same problems.  Gluten may not be a problem for most, but the high cost of groceries is something most people can relate to.  In particular vegetarian items, like gluten free items have a special market and thus a higher cost.  My dear friend Brittany was very interested in my project and agreed to chat about her concerns in the grocery store as a vegetarian.

     How long have you been vegetarian?

Since I was a teenager, but I've wanted to be since I was a kid.  My parents just insisted that I eat meat as a child.

    What items do you find to be the most costly?

Fresh fruits and vegetables.  I also try to eat organic as much as possible which adds to the expense.

    What would you say is the hardest thing about accommodating your diet?

Eating out, especially in Texas.  I grew up in Colorado, and lived in California for two years.  It was a lot easier to find vegetarian menus at the restaurants and it seems as though there were more people who shared my ideas about food.

    Do you find that you are able to attain the necessary nutrients without animal protein?

I think it's hard for any one these days to keep up with the necessary nutrients.  I get most of my protein from beans or legumes like lentils.  I also eat a lot of Asian and Indian foods that don't emphasize meat as the center of the meal. 

 

Money Matters

     I've often wondered exactly how much more money I'm spending on gluten free foods vs a regular item.  I've read studies that say that gluten free items are on average 242% more expensive than their regular counterparts.  I know that grocery prices are regional and that not everyone shares the same taste, but that is a pretty staggering number.  I decided to test this by doing some cost analysis.  The brand I find most often in the grocery stores for gluten free foods is Udi's, so I decided to compare the cost per ounce of an Udi's product with that of an average cost of a comparable regular product.

Holden, S. E. (2012). Gluten-free foods and the cost of prescriptions. Journal of Human Nutrition & Dietetics, 25 (4), 405- 

     405.

Singh J, Whelan K. (2011). Limited availability and higher cost of gluten-free foods. Journal Of  Human Nutrition And

      Dietetics: The Official Journal Of The British Dietetic Association 2011, 24 (5), 479-86.

Singh, J.Whelan, K. (2012). Research is needed on the true economic cost of a gluten-free diet. Journal of Human  

    Nutrition & Dietetics, 25 (4), 406-407.

Seifert, J. (2011). HOW TO GO GLUTEN-FREE ON A BUDGET. Today's Chiropractic Lifestyle, 40 (6), 30-30.

Stevens L ; Rashid M (2008). Gluten-free and regular foods: a cost comparison. Canadian            

Journal of Dietetic Practice & Research, 69 (3), 147-50.

Food Truck Love

     One of the newest additions to the city of Dallas is the food truck.  No longer referred to as a “Roach Coach” and viewed as substandard food, this method of dining provides talented young chefs with a new outlet.  One that requires much less operation cost and therefore has a cheaper end product.  The food truck of this generation is finding ways to bring new flavors to lower price points.  Gluten free foods are being helped greatly by this.  Not only are there trucks that embrace gluten free foods, but the person preparing your food is in the window talking to you. 

     One of my favorite things to do on my days off is to track down my lunch.  The trucks are usually set up in a beautiful place with an outdoor eating area nearby.  There are even events centered entirely around the food truck movement.  These events are usually held in the spring and summer and are known as Food Truck Rallies. They also gather to celebrate large scale events in the city, like the opening of a new park or museum.

     This is how I discovered my favorite new sushi spot.  The grand opening of the Klyde Warren Park over 75 in the arts district had a great deal of action.  There was live music, street performances, and free admission to the museums, but most notably a variety of food trucks.  This is where I found the Crazy Fish sushi truck.  For eight dollars I got a spicy tuna roll and edamame that was large enough to share.  It was a great way to spend a Sunday afternoon and a cheap lunch.

Let them eat Gluten Free Pizza

Gluten Free Pizza from the toaster oven

     One of the college dinner staples that is lacking from the gluten free diet is pizza.  Pizza: Normally a cheap and easy fix for what to do when you are low on cash and are craving carbs.  Gluten Free Pizza: Only offered by a few restaurants, and cannot usually be guaranteed Gluten Free.  My solution to this is to make it yourself in the toaster oven.  There are several brands that sell ready made Gluten Free frozen pizzas including Amy's, Udi's, and Glutino.  These options are still quite expensive and rarely offer the variety of toppings that a restaurant would.  Some of these companies also offer Gluten Free pizza crust in the frozen food section.  The one I've found to be the most reasonably priced and easy to find is Kinnikinnick brand.  In one package, you get 4 personal sized, square pizza crusts that are thick enough to withstand anything you want to top it with. 

Instruction

1) Preheat toaster oven to 400 degrees for 5 minutes.

2) Place frozen crust in to toaster oven to blind bake for 3 to 4 minutes.

3) Add sauce cheese, and any toppings you want to be heated.

4) Bake for 10 to 12 minutes, or until cheese bubbles.

5) Add any additional toppings that were not baked and let cool for 5 minutes.

Serving Options

Square pizzas don't cut into the traditional rounded rectangle, so cutting from corner to corner diagonally is the next best thing.  The serving size for the Kinnikinnick crust is a bit larger than what I would call a single serving, so it would be easy to save a piece for breakfast pizza as well.  

 

Breakfast for a week

Custless Quiche 

     One of the hardest meals to fit into a busy schedule is breakfast.  The old saying about the most important meal of the day may be true, but when you have more classwork than time to complete it, breakfast is easily overlooked.  One method of combating this is to have something already made to have on the go.  Most things like this are expensive however, and are rarely very good.  My solution to this is a Crustless Quiche.  It is very versatile, requires little prep work and has a long life in the fridge.  A relaxing Sunday afternoon with music or an audio book and a recipe can set you up for the week.

Ingredients Needed 

 8 medium eggs

Salt and pepper to taste

Optional Ingredients

1 medium diced onion

1 bell pepper

1 8oz box frozen spinach

2 cups shredded cheese of choice

1/2 cup assorted breakfast meats

Supplies Needed

8 inch square baking dish lightly greased if working in a toaster oven.

              OR

9 inch round pie dish lightly greased in a conventional oven 

Large mixing bowl

Fork to whisk

Instruction

1) Beat eggs in bowl with milk, salt, and pepper.

2) Prep optional ingredients.  If choosing frozen spinach, thaw and drain extra water.

If choosing breakfast meats, be sure they are cooked thoroughly.  

3) Mix optional ingredients with egg mixture.  If choosing shredded cheese, set aside 1/2 cup for topping.

4) Pour mixture into baking dish, top with remaining cheese if chosen.

5) Bake at 350 for 30 to 40 minutes until center is firm.  Let cool for 15 minutes before cutting.

Serving Options

With a quick zap in the microwave on your way out the door, you should be set for 5 to 6 servings.  It also makes a great late night protein filled snack to keep you focused.