Mary's Busy Kitchen

Mary's Busy Kitchen

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Monday, June 20, 2016

Peanut Butter No Bake Granola Clusters - gluten free

I've posted these originally as a Sunbutter recipe, but if you can have peanut butter,  I really must insist you try it. The flavor combination is quite possibly... perfect.

You can make them formed in round shapes, or let them spread out a bit like in the picture below.

We like to keep these in the freezer...they are almost like eating candy.

Peanut Butter No Bake Granola Clusters                Makes 15-18 depending on size
1/3 cup agave syrup
1/3 cup regular or natural peanut butter.  Any nut butter of your choice will work.
2 Tbsp coconut oil
1 tsp vanilla
1 cup of your favorite granola, I used a low-fat, gluten free granola.
1 cup old-fashioned oats, I used gluten free.
2-3 Tbsp chopped nuts, any variety. I used mixed.
1/4 cup mini semi-sweet chocolate chips, I used an allergy friendly chip.

Prepare a large baking sheet with parchment paper or wax paper.
Combine agave, peanut butter, and coconut oil in a small sauce pan. Over low heat stir constantly until mixture is smooth and warm. Remove from heat and add vanilla, stir.  Set aside.

In a medium sized bowl combine all the rest of the ingredients except chocolate chips. Mix well.
Pour cooled syrup mixture over oat mixture and stir until well combined. Stir in chocolate chips. It's ok if they melt a little.

*For a chocolate flavored cluster, add chocolate chips to warm peanut butter mixture and stir until all or almost all chocolate is melted. Stir cereal mixture into chocolate mixture (I add it to the sauce pan) and mix well.

Spoon out mixture onto the prepared baking sheets, or use a cookie scoop for a more uniform shape.
Refrigerate or freeze until set.  Store in refrigerator or freezer as well.


Saturday, June 11, 2016

Quinoa & Oat Waffles - gluten free

You can't go wrong with a heart, healthy breakfast! Lots of fiber and no fat in these gorgeous waffles.

Gluten Free Quinoa & Oat Waffles                   Makes 3 large  waffles
1/2 cup quinoa flakes
2 cups oats
1/4 cup oat bran
2 1/2 cup water

1/2 tsp salt In a blender combine all ingredients and blend until mixed well. Let sit about 5 minutes and heat up the waffle iron. If you're not using a non-stick waffle iron, I suggest using a non-stick spray.
Measure one cup of waffle batter and pour into hot waffle iron. Cook for 11 minutes.
Serve immediately or cool on a wire rack.
*As the mixture sits it will continue to thicken if desired add a small amount of water and mixed well.

These are delicious with nut butters, warm pure maple syrup and cut up fresh fruit

 I like to make a double batch of these and freeze them for a quick breakfast on work mornings, or pack them in my lunch with peanut butter and jam as a gluten free sandwich.

Wednesday, June 8, 2016

Peanut Butter, Chocolate - Cinnamon Snack Mix- a gluten free favorite

I'm a big time snacker. It's not uncommon for me to grab a snack every couple of hours.  I try to keep my snacks as healthy as possible, but they also have to taste good. 

This mix makes me feel like I'm eating one of my all time favorite treats...can you guess what it is? But this mix has less sugar and fat, so I can eat more...which I like!

I make a big bowl of this mix to take in the car for snacking on the way to the beach,  I take some to snack on at work, and I often have a bowl on the counter for my family to grab anytime during the day. 

The cereal isn't heavily coated with peanut butter but it has just enough with the cinnamon and chocolate to make it a tasty treat. Of course you can always add more peanut butter to your mix!! Experiment a little until you get it how "you" like it.

Peanut Butter, Chocolate - Cinnamon Snack Mix
1/2 cup plus 2 Tbsp smooth or crunchy peanut butter.
6-7 cups Gluten Free Chex Cereal - Corn and/or Rice Flavored Chex.
1 cup of each - Chocolate and Cinnamon flavored Chex.

In a mixing bowl combine:
Gluten Free Chex Cereal - any combination you decide on.
1/2 cup plus 2 Tbsp peanut butter, melted (chunky or smooth).  I use a natural smooth brand.
To melt peanut butter I put the measured amount in a glass custard dish and microwave until the peanut butter is pourable. It should only take 30 to 40 seconds at the most.
Pour over cereal and stir until evenly coated. Let sit a few minutes. Store in an airtight container.

For a smaller size batch follow these measurements:
1 1/2 cups Corn or Rice Chex
1/2 - 3/4 cups of both Cinnamon and Chocolate Chex
2 Tbsp peanut butter, melted

Mix it all together and enjoy!

One more idea...and it's really good!!  Add a bag of salted popcorn to this snack mix...I promise you will love it!

Happy Snacking! 

Monday, June 6, 2016

Tasty Portobello Mushroom Sandwich - a great Meatless Monday idea!

Here's a tasty idea for Meatless Monday!

Gluten free bread - toasted.

This recipe is amazing to say the least. I wasn't expecting to like it at all, because I have tried grilling portobello mushrooms and just didn't have good luck. Maybe I gave up too soon. I probably wasn't seasoning them well. Anyway, none of that matters anymore because we now have this delicious and easy recipe from the book, TheEngine 2 Diet.

I am not exaggerating when I say that every single recipe I've tried from that book so far has been great.
I hope you try this one!  I hope you try all of them. Even my husband likes the recipes.

Weight watcher points, you will be happy to know, are just 1 point per Portobello Mushroom.  So you only have to add on your bun or bread. The only other points might be from hummus, store bought has 1 point per Tbsp.
I have made just a few changes to the original recipe,  Portobello Mushroom Burgers.

Tasty Portobello Mushroom Sandwiches/Burgers - GF        Makes 4 sandwiches
4 Portobello mushrooms, rinsed and dried off
Soy Sauce, I used gluten free or Bragg's Liquid Aminos (I've used both, either works well)
Worcestershire sauce
Cracked pepper
1 large red onion, sliced thin (don't chop)
4 buns or sandwich rolls of your choice (gluten free if needed)
Dijon Mustard (both Dijon and Honey Mustard are good)
Hummus, I made my own Fat Free Hummus.
Fresh spinach or lettuce
Tomato slices

Preheat oven to 450.    Lightly spray a glass baking dish or casserole type dish with a non-stick spray.
Remove stems from mushrooms (don't throw them away) and place mushroom caps in the baking dish so that you are looking at the underneath side.

Sprinkle each mushroom with soy sauce and Worcestershire, about 2-3 Tbsp  (more if you like.)  I just shake it over the mushrooms until the caps are holding the liquid. Season with pepper, several grinds over each. Replace stems back into the mushroom caps.

Bake for 15 minutes, less for a smaller sized mushroom. (some are huge)

Saute sliced onion in a hot skillet for about 5 minutes. Set aside.

Toast buns if preferred.  Top one side of the bun with Dijon, and the other side with hummus. Then add tomatoes, cooked onions and fresh spinach.  When mushrooms are finished baking remove the stem and add the mushroom  to your sandwich. You can eat the stem if you like.  Close the bun and bite into an amazing combination of flavors!

Serve with some gluten free seasoned fries or a salad.  You will be surprised how filling this is!


Easy Steps:
Mushroom caps filled with Soy Sauce and Worcestershire.  Cracked pepper over all.

Here are some items we like to add to our sandwiches/burgers

Sauted onions -  I use whatever I've got and sometimes mix a couple kinds together. Purple is my favorite though.

Maybe you won't just wait for Mondays to enjoy this!!

Thursday, June 2, 2016

Simple Sweet Potato - Squash Soup - gluten & dairy free

A healthy, light soup that makes a nice addition to any meal, or serve with a salad for a light meal on a summer night.

This heart, healthy soup is from my daughter's creative kitchen.

Simple Sweet Potato - Squash Soup

1 onion - cut into medium size pieces.
4 cups chicken both - vegetable broth for plant-based diets.
2 lg sweet potatoes - peeled and cut into medium sized pieces.
1 squash, acorn or butternut. If using  acorn,  bake and scoop out insides. 
Add to soup before pureeing. If using butternut,  peel and cube and simmer with above vegetables.
Salt & pepper to taste.

Stove top simmer 40 - 60
Slow cooker on low all day. 8-10 hrs.

Puree with a hand-held mixer and serve.

Chop, cook, and puree...


Tuesday, May 24, 2016

Perfectly Nutty Protein Chow - gluten free

Who doesn't love "monkey munch & puppy chow?"

My daughter came up with a similar snack mix that is lower in fat and higher in protein, but not short on flavor.

Rich chocolate with a hint of peanut butter...handful after handful.
Instead of powdered sugar, the outside is coated in her favorite protein shake powder and PB2, a powdered peanut butter product. Genius!

Perfectly Nutty Protein Chow
1 1/2 Tbsp coconut oil
1/2 cup natural peanut butter
1/4 cup semi-sweet chocolate chips
1 (12.8 oz) box Chocolate Chex Cereal
1 scoop chocolate vegan protein mix. We used Shakology. I also like Orgain Organic Protein.

In a medium sauce pan heat coconut oil, peanut butter, and chocolate chips. Heat until melted and completely mixed.
Add box of chex cereal and mix until all squares are coated. Dump coated squares into a large gallon sized bag. Combine Shakology(or other chocolate protein powder) and PB2, then add to bag with cereal. Shake it around until cereal squares are completely dusted.

Serve it up!

Store leftovers in an air tight container or zip lock bag.


Monday, May 2, 2016

Gluten Free Baked Falafel with Tahini Sauce

I love falafel.  I've actually only had it a couple times, and I didn't even know was deep fried until I found this recipe.

I was thrilled to find this recipe, it tastes a lot like the falafel I had in New York...well, almost.

At least this is a much healthier version, which means I can eat it more often. Most of the falafel I have found ready-made has wheat in it. This particular recipe has no flour at all, and no added fat.

If you count weight watcher points, each falafel has less than 1 point. A serving of 8 falafels adds up to  just 6 points.

Falafel is delicious dipped in something called Tahini sauce. It is also yummy in a warm corn or flour tortilla with or without a leaf of romaine.

I got this recipe idea from the cookbook, The China Study Quick & Easy Cookbook. I made a couple changes for my own personal convenience.

Gluten Free Falafel                            Makes about 30 Falafel
2 15 oz cans garbanzo beans, drained and rinsed.
1 medium yellow onion, chopped finely.
3 tsp minced garlic.
2 Tbsp dried parsley
1 Tbsp arrowroot powder
4 tsp ground coriander
2 tsp ground cumin
1/2 tsp salt
1/4 tsp black pepper

Preheat oven to 375. Prepare a baking sheet with a non-stick spray or cover with parchment paper.
Add all ingredients into a food processor  to combine, leaving just a little texture.
Use a small cookie scoop, form small balls and place on prepared baking sheet.
Bake for 20 minutes, turning falafel over after 10 minutes.

Enjoy with some fresh tahini sauce or in a warm tortilla with some tahini sauce.

Tahini Sauce                      Makes 1 cup
1/2 cup tahini
4 Tbsp lemon juice
1 tsp minced garlic
1/8 tsp salt or to taste
4 Tbsp water
Mix all ingredients in a small mixing bowl and serve with falafel or chill to serve with vegetable sticks.

Weight watcher points for tahini sauce count as 2.5 points for 2 Tbsp.

This original Tahini Sauce is by, Wendy Solganik, found in the Forks Over Knives App.