Tag Archives: fiber

Guacamole: A New Kind of Condiment

2 Dec

One thing that Tre and I have made consistently every week since his diagnosis is, you guessed it, guacamole. We’re lucky to have a local grocery store with an almost constant stock of fresh avocados all year round and it makes me sad that so many people pass up this wonderful fruit. Guacamole has made appearances here on this blog in my beef and turkey swiss burger recipes. But behind the scenes, it goes on everything from cold cut sandwiches (with almond flour bread) to carrot sticks for a quick snack. Since I intend to keep guacamole as a regular part of our diet and will surely have it make cameos on the blog going forward, I figured it was time to post the official recipe.

Here is a batch of guac all packaged and ready for storage. Tre and I will make guac every Monday or Tuesday and eat it throughout the week. We enjoy it most as a dip for carrot sticks but have been known just spoon it out of the bowl from time to time.

 

Between the two of us, Tre and I go through about 2 avocados a week worth of guac. Instead of buying pre-made guacs laden with preservatives and salt, or envelopes of powdered ingredients that I can’t even pronounce, Tre and I take the 15 minutes required for preparation to make our own guacamole from fresh, ripe avocados.

Avocados are praised for their health benefits and are often cited as not only being a great snack, salad topper, and dip ingredient, but also a healthier alternative to run-of-the-mill condiments like mayonnaise. Avocados are loaded with vitamin K, fiber, folic acid, potassium, protein, and healthy calories among other things and have been linked to weight loss, cardiovascular health, and lower cholesterol. While some people simply substitute avocado slices in for typical condiments on their sandwiches, I like to take it a step further and create a thick, spicy guacamole for a topper. I could literally go on and on about how much I love guacamole, but by all means, here is the recipe

Guacamole — Yields about 1 cup. We double the recipe for a week’s supply

  • 1 large ripe avocado, pitted and skinned
  • 1 tbsp lemon or lime juice
  • 1 tbsp red onion, minced
  • 1/2 tsp salt
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • Dash crushed red pepper
  • Dash cayenne pepper to taste (very hot so add in small increments)

Directions

  1. In a medium sized bowl begin to mash pitted and skinned avocado with a fork or potato smasher. Add lemon juice and onion and mix until well combined.
  2. Add salt, garlic powder, and onion powder and combine with a fork. Begin to add crushed red pepper and cayenne pepper to taste to build up heat. I recommend about 1 tsp crushed red pepper and a very small dash of cayenne. Combine all ingredients and let the guacamole sit for about an hour to combine flavors. Mix again with a fork and serve.
  3. To refrigerate, plate the guacamole in a smaller bowl. Stretch plastic wrap over the top and pat it down until it is in contact with all the contents of the bowl. This will help prevent browning (oxidation) of the guacamole and drying.

Note: Guacamole will almost always brown slightly when stored for any period of time. This is due to oxidation of the avocado when it is exposed to air. The lemon juice in the recipe not only adds to the flavor, but also slows the oxidation. The color does not mean that the guacamole has gone bad but you do want to keep track of how many days it is stored. This recipe has an approximate refrigerated shelf life of about 6 days when stored properly with plastic wrap.

A WCSR-free Thanksgiving

30 Nov

Yes my friends, this is stuffing! Wheat, corn, rice, and soy-free stuffing that looked AND tasted like the real thing!

Yes, Thanksgiving was last week, hence the lack of posts here and general early-winter disarray. Tre and I were off enjoying our first WCRS-free holiday with a surprising amount of success. Thanks to a number of prolific gluten-free bloggers out there as well as some good old fashioned elbow grease and family support, I was able to create a few fun treats for Tre including stuffing, chocolate cake, double chocolate cookies, and gravy for Thanksgiving dinner and dessert.

In an unexpected departure from my normal cooking routine, I packed up my ingredients and trucked across town to my parents’ house (notice in the picture no BLUE counters). I love cooking with my mom and she was super-helpful when it came to turning my almond flour and flax bread into stuffing and was welcome company on my “black Wednesday” trip to the grocery store for forgotten ingredients.

Stay tuned for recipes, but in the meantime, stay warm! Here in NY it’s getting cold!

My First “Salad” Post: Greens and Beans

15 Nov

I hate salads. Salads of the green, leafy persuasion. Top it off with a gooey slice of tomato or shreds of brownish-purplish cabbage and you have created the absolute last thing I would ever want to consume for sustenance. There. I said it. Sorry Mom, sorry god, but it’s true. I hate making salads, eating salads, ordering salads, you name it. There is nothing I despise more than being half way through a salad, especially if it’s the whole of my meal, and realizing that the dressing on the first bite was the only gratifying part of the whole experience. I am perplexed by the fact that no matter how much salad I choke down, what’s left on the plate doesn’t seem to decrease ever. I will not ever order a salad as an entree at a restaurant, and will only consider consuming a small side salad if it comes with dinner simply to make an example of it. And of course, you will not ever see salad greens in my shopping cart for any reason ever… which was why Tre was so shocked to see me place a bag of escarole on the belt at Wegmans this Sunday. Without shame, he pointed at the bag and accusingly muttered “what is this!?”

I hate salads. I’ll say it again because I think of them as being little more than a foliage mechanism by which we consume salad dressing since it’s societally unacceptable to simply drink it out of the bottle. Enter what I call “Green Guilt.” No, it’s not some marketing ploy aimed at making the nightmarish task of wrangling up my recyclables and dragging them down three flights to the curb morally gratifying. It’s the feeling that I’m not getting as much “foliage” as I should simply because I’m fundamentally opposed to salads. That’s not to say I don’t eat vegetables, quite the contrary. Tre and I basically live on carrots, celery, potatoes, and peppers. Onions and garlic cameo in almost every one of our meals. Eggplant and mushrooms are some of my favorite meat substitutes. Not to mention I have a penchant for cooking with fresh herbs instead of their dried and powdered counterparts. But when it comes to the most essential and proverbial vegetable dish, salads, I opt for almost anything else.

Just how I like my salads... about to be cooked!

The escarole in my cart wasn’t going to be let off so easily, not without my hand at making it into something I actually consider palatable. For some reason, the magic of cooking transforms the salad experience for me from foliage grazing to eating a meal that was intended for human consumption. Instead of making a salad, I decided to give greens and beans an honest shot at winning my affection. Greens and beans is a phenomenal side dish, especially in the fall when you crave meals that are altogether served hot. Some people describe greens and beans as being bland in flavor, but I’m assuming they just aren’t using enough garlic. The simple version I cooked up has a mild, yet distinct garlic flavor making it the perfect complement to a spicy Italian sausage or as a topper for a basic pasta — which was how my mom used to prepare it for us.

Greens and Beans

  • 7 oz (about 4 loose cups, or one prepackaged bag) escarole or other dark salad green such as kale, spinach, or mustard greens.
  • 1 medium sized onion, sliced
  • 3 cloves of garlic, sliced
  • 1 cup chicken stock, more or less depending on amount of greens
  • 1 can cannellini beans, drained
  • 1 tbsp grated parmesan cheese
  • Dash of crushed red pepper
  • 1 tbsp extra virgin olive oil

Directions

  1. In a large, deep pan, heat olive oil over low heat. Add onions and garlic and cook until they start to become transparent, about 5-8 minutes.
  2. Add chicken stock and crushed red pepper to the pan and bring to a boil. Simmer for about 5 minutes or until liquid has somewhat reduced. Add cannellini beans, stir, and return to a boil.
  3. Once mixture is boiling, add the greens to the pan. Using tongs, toss the greens in the liquid until they begin to wilt. Simmer uncovered until the liquid is mostly absorbed. Remove from heat and serve with parmesan cheese sprinkled on top.

After the greens have wilted, this dish is still green.

I like to minimize the amount of time the greens are cooked so they maintain a slight crispness while absorbing some of the other flavors. Reducing cook time also helps preserve the nutrients of the salad greens.