gluten-free – Page 2 – Move Well with Amy Rizzotto

February 8, 2015

A 3-Course Valentine’s Day Meal that’s Truly Good for the Heart

There is a lot of hype around Valentine’s Day. Guys, I’m going to throw you a bone here, you have it rough. Many of us ladies expect you to plan something romantic, original and surprising. That’s a lot of pressure! And, if you’re the kind that likes to go out and chip away at Washingtonian’s Top 100 list or the DC Eater Heatmap, chances are you’re looking at elusive reservations and pricey checks.

In lieu of all the production and planning, dare I suggest you…eat at home? A homemade meal enjoyed in the comfort of your own home might just be the most unique and thoughtful gastronomic gesture of all. Better yet, you’ll be healthier, richer and experience way more intimacy than if you were squished into banquette seating with hoards of other couples out on the town.

To help get those culinary creative juices flowing, here are three of my favorite heart-healthy and delicious recipes perfect for a party of two “prix fixe menu”.

Starter: Plum, Kale and Feta Salad

Heart-healthy ingredient: Kale. Kale is rich in lutein, a compound recently linked to preventing atherosclerosis (hardening of the arteries).

Main: Apple Pecan Butter Salmon, Sriracha-Maple Brussels Sprouts and Roasted Rosemary Potatoes

Heart-healthy ingredient: Salmon. Salmon is an excellent source of Omega-3 fatty acids, which decrease LDL cholesterol (the bad kind) and reduce inflammation in blood vessels.

Dessert: Gluten Free Strawberry Balsamic Tart

Heart-healthy ingredient: Strawberry. Strawberries contain heart-healthy essentials fiber, potassium and antioxidants, and are naturally fat, sodium and cholesterol-free.

December 2, 2014

Sweet Potato and Chickpea Salad with Lime, Cilantro & Tahini Dressing

As seasons change, so too does our palette. Whether you ascribe to seasonal dietary changes as those who practice Ayurvedic nutrition do or not, most of us would agree that when the warmth of early fall burns out and winter sets upon us raw veggies and icy lemonade no longer sound so appealing. If we carefully, our bodies tend to crave warming foods—think roasted vegetables, soups and heating spices. We’re all far more likely to go to an Indian restaurant now than amidst the stifling heat and humidity of August.

While our natural instincts may lead us to butternut squash and parsnips, there are those of us that still need a good salad every now and again. A warm salad might just be what many of us need in order to give into the turning times while still feeling grounded and nourished. This warm salad, featuring vitamin-A rich sweet potato and fiber-rich chickpeas, is filling yet light, full of flavor yet detox-friendly.

Sweet Potato and Chickpea Salad with Lime, Cilantro and Tahini Dressing

(makes 4 servings)

What You’ll Need:

Sweet Potato and Chickpea Salad:

2 large sweet potatoes (about 2 lbs), skin-on and cut into cubes
1/2 tsp ground cinnamon
1/2 tsp turmeric
1/2 tsp smoked paprika
Pinch of red pepper flakes
Pinch of sea salt
2 Tbs olive oil
1/4 yellow onion, finely diced
2 cups prepared chickpeas (canned works too)

Lime, Cilantro ad Tahini Dressing:

2 small garlic cloves, minced
1/4 fresh cilantro leaves
1/4 yellow onion, finely diced
Juice of 2 limes
1/4 cup tahini
Sea salt and pepper to taste

How to Make It:

Preheat the oven to 425°F.
In a large bowl, combine the sweet potato, spices, olive oil and a few pinches of sea salt. Toss until all pieces are evenly coated. Roast on a baking sheet for 30 min, or until soft.
Remove from the oven and let cool.
While the sweet potatoes roast, make the tahini dressing. In a food processor (or blender), add all ingredients and mix until smooth. Taste and adjust seasoning. You may opt to add a little water to thin it out.
To bring it all together, combine the sweet potatoes, chickpeas, onion and cilantro in a mixing bowl. Add 3/4 of the dressing, gently folding it into the mixture and serve with the additional dressing on the side.

Be sure you enjoy this recipe right away. Otherwise, set aside the portion of salad you don’t plan to eat undressed and save a small container of the dressing. You can reheat the salad when you’re ready and top with the tasty dressing. This is a great salad to bring to work and keeps well in the refrigerator for up to four or five days.

October 15, 2014

Autumn Spice Granola

There is pretty much nothing I like more than a breakfast of greek yogurt, fresh fruit (apple season, hooray!), cinnamon and granola. The problem is whenever I go to the grocery store to try and pick up a bag I can never bring myself to buy one–not because they’re too expensive (though they often are) but because they’re almost all loaded with sugar and/or something the label calls “other carbohydrates,” whatever that means. Call me crazy but I like to know exactly what’s in my food.

Whenever I can, I like to pick up Greenheart Granola or Ahimsa Foods raw granola from my local farmers’ market, but I’ve found it’s most cost-effective to make a big batch of my own.

Last fall, I made a Pumpkin Spice Granola that was super yummy. This time around, I thought I’d give sweet potato a try. I mean, I love it just about every other way–made into a burger, spread on a pizza crust instead of tomato sauce, as a creamy soup, and the list goes on and on!

Sweet potatoes, like all orange veggies, contain alpha carotene, which protects against cancer, and beta carotene, which the body converts into vitamin A and helps prevent age-related macular degeneration. Almost all orange whole fruits and veggies may also have an anti-inflammatory effect, which is great news for all my runners and high-intesity athletes out there whose fitness takes a toll on their joints.

Give it a go! This recipe is pretty easy to make–you just need to hang around since you leave the oven cooking for a while–and economical.

Autumn Spice Granola

What You’ll Need:
-5 cups gluten-free rolled oats
-1 cup raw sunflower seeds
-1/2 cup coconut oil or butter (or combo), melted
-3/4 cup (or half a 15 ounce can) sweet potato puree
-3/4 cup maple syrup or honey
-1 tsp vanilla extract or 1 vanilla bean scraped
-2 tsp ground cinnamon
-1/2 tsp ground nutmeg
-1/2 tsp ground ginger
-1/4 tsp ground cloves
-Optional: 1 cup dried fruit, 1/2 cup shredded unsweetened coconut and/or 1/2 cup cacao nibs

How to Make It:
1. Preheat the oven to 325°F
2. In a large bowl, mix together the oats, raw sunflower seeds, cinnamon, ginger, nutmeg, and cloves.
3. In a blender, blend together the coconut oil/butter, sweet potato puree, maple syrup, and vanilla until smooth.
4. Pour blender mixture over your dry ingredients and stir until evenly coated
5. Spread the mixture on a lipped baking sheet, pressing it down to evenly cover all the way to the edges.
6. Bake for 1 hour, gently turning the granola with a spatula halfway through. Flip in sections so that you’re sure to keep some tasty clumps. Also make sure you move some of the granola from the edges to the middle and from the middle to the edges about halfway through cooking so that it cooks evenly.
7. After an hour, turn the oven down to 300°F and cook another 15 -25 minutes. You’ll know it is done when it is dry to the touch and piece left to cool on the counter turns crispy. Remove from the oven and let it cool.
If you’re adding dried fruit, coconut or cacao nibs, stir them in while the mix is still cooling.

Store in an air-tight container for up to 2 weeks.

September 16, 2014

Chocolate Zucchini Bread (gluten-free)

A little bit of chocolate goes a long way. Am I right birthday girl (shout out to my sweet mama on her birthday!!)?

A lotta bit of zucchini plus a little bit of chocolate makes for one heck of a tasty/healthy gluten-free bread intended for breakfast but worthy of dessert status.

The nutrient-dense additions and ingredient swaps I’ve made to this Chocolate Zucchini Bread means you’re in charge of when you want to eat it–morning, noon or night–sans guilt!

Zucchini is a great seasonal food this time of year and it’s mild sweetness and high water content ensure this bread will melt in your mouth.

Though I’m a huge flavor skeptic when it comes to gluten-free desserts, this healthy treat delivers with a big chocolate nose and no beany or chalky finish (yes, I used wine terminology right there).

Tip: I like to double up on the recipe and freeze one loaf. It’s a great thing to have on hand when friends and family come to town!

Chocolate Zucchini Bread

{makes one loaf, 12 servings}

Adapted from The Joy of Baking.

What You’ll Need:

1 cup gluten-free flour (I used Bob’s Red Mill mix)
1/2 cup unsweetened cocoa powder
1/2 tsp salt
1 tsp baking soda
1/2 tsp baking powder
1 tsp cinnamon
1/2 tsp ground ginger
1/4 tsp nutmeg
1/4 tsp ground cloves
1 banana
1/2 cup canola oil
2 eggs
1/2 cup coconut palm sugar
1 tsp vanilla extract
1 medium zucchini shredded
1/4 cup dark chocolate or carob chips (optional)
1/4 cup dried, tart cherries, chopped (optional)
1/4 cup slivered almonds (optional)

How to Make It:

Preheat oven to 350 F placing a rack in the center. Grease or spray a 9″ long loaf pan and set aside.
Grate the zucchini, using a medium sized grater. Set aside.
In a large bowl whisk together the gluten-free flour, cocoa powder, baking soda, baking powder, salt, ground cinnamon, nutmeg, ginger and cloves.
In another large bowl or standing mixer, whisk the eggs, oil, sugar, banana and vanilla extract until well blended.
Fold in the flour mixture. Then fold in the grated zucchini. Stir in the chocolate chips, cherry pieces and slivered almonds (remember, all are optional!).
Scrape the batter into the prepared pan and bake until the bread has risen and a toothpick inserted in the center comes out clean (approx. 45 min). Place on a wire rack to cool for about 10 minutes, then remove the bread from the pan and cool completely.

This bread can be stored at room temperature for several days, in the fridge for up to 10, or it can be frozen.

July 8, 2014

Oatmeal Chocolate Cookies

Sugar is not the devil, but it’s no secret that most of us overindulge in it – sometimes without even realizing. In moderation, sugar can (and likely will) be included in a healthy diet. The problem is that most of us get our sugar from processed foods like candies, cookies and soda. True, homemade treats aren’t necessarily as convenient as store-bought, but 9 times out of 10 they’re better for you and your family. These Oatmeal Chocolate Cookies take it to the ‘alternative’ extreme of gluten-free and vegan, but even a homemade batch of buttery chocolate chip cookies is a healthier options than Chips Ahoy. Take baby steps first if you’re kicking a processed sugar habit before making your way to the wild side of chia seeds and raw coconut sugar in your baked goods. For those of you that are already on the natural foods path, these cookies are a tasty treat that you can get away with eating for breakfast every now and again. That’s right, chocolate for breakfast.

Oatmeal Chocolate Cookies

{makes 12 cookies}

What You’ll Need:

1 medium banana (really ripe)
1/4 cup apple sauce
2 Tbs almond butter
1 cup gluten-free rolled oats
2 oz 100% cocoa dark baking chocolate
2 Tbs coconut palm sugar (or 1 Tbs raw cane sugar)
2 Tbs chia seeds
2 Tbs dried, unsweetened cherries (optional)
2 Tbs unsweetened, finely shredded coconut (optional)
1/4 tsp sea salt

How to Make Them:

Preheat oven to 350 F. Line a baking sheet with parchment paper or a baking mat and set aside.
In a large bowl, add wet ingredients and mix until smooth. In the same bowl (no need to make two messy for this one), add your dry ingredients and mix until well-combined.
Roll 1 Tbs of the mixture into 1″ balls and place onto prepared baking sheet, using your finger to press down the center of each one. Make sure there’s at least 1″ of space between each cookie.
Bake for 15 minutes. Remove from oven and allow cookies to cool on baking sheet for 5-10 minutes before transferring to a baking rack to cool completely.

Store in an airtight container counter-top for up to a week, in the fridge for up to two, or in the freezer for up to three months.

June 23, 2014

Black Rice and Lentil Veggie Burgers

After a weekend of eating way more meat than usual (ballpark franks – go Nationals! – and barbecue), I decided it was high time for a Meatless Monday recipe. I love making homemade veggie burgers because you’re in charge of what goes in, and what stays out. My Black Rice and Lentil Veggie Burgers are loaded with plant-based protein (1 cup of lentils has 20 grams), iron, zinc and antioxidant-rich veggies like asparagus and carrots. I used rolled oats in place of bread crumbs and gelled chia seeds instead of eggs to bind these beauties together, keeping the end result gluten-free and vegan.

Serve them over a bed of fresh mixed greens, some sliced fresh avocado and tomato, and kick it up with your favorite hot sauce for a simple, healthy supper or easy-to-pack lunch for those of you on the go. These would also be awesome for any vegetarians in need a Fourth of July BBQ alternative to burgers and hot dogs.

Black Rice and Lentil Veggie Burgers

{makes 6 patties}

What You’ll Need:

1 cup black rice
1/2 cup lentils
1/2 cup carrots, coarsely grated
1/2 cup asparagus, coarsely grated
1/2 red onion, diced
2 cloves garlic, minced
1/2 cup gluten-free rolled oats
1/4 cup chopped mint
2 Tbs chia seeds (soaked in 4 Tbs of water)
1 Tbs cumin
Salt and pepper to taste
1/4 cup olive oil

How to Make It:

Preheat oven to 350 degrees F
Bring the rice to a boil with two cups of water. Reduce to a simmer and let cook, covered, for 35-40 minutes or until all water is absorbed. Remove from heat and fluff with a fork. (Tip: Do this ahead and save time.)
Cook the lentils in 1 1/2 cups of water. Cover, bring to a boil, lower heat, and cook for about 20 minutes or until the lentils are tender and the water is mostly absorbed.
Add chia seeds to water and let stand for 15 minutes until they gel and thicken.
Combine rice, lentils, chia seeds and add all the remaining ingredients (except the oil) in a large mixing bowl. Mix thoroughly.
Take half the mixture and place it in a food processor, pulsing until it forms a thick paste. Add it back to the unprocessed mixture and kneed by hand until combined.
Use a 1/2 cup dry measuring cup to scoop some of the mixture into your hands. Form patties with your hands, flattening on the top and bottom. Refrigerate for 30 min (or up to 24 hours).
Place a heavy skillet over medium/high heat, add the oil and heat until hot but not smoking. Add the patties and cook for 1-2 min on each side or until each side is firm and golden.
Place in a baking dish in the oven for about 15-20 min.
Serve immediately or let cool and store in refrigerator for up to 10 days or freezer for up to 3 months.

June 16, 2014

Gluten Free Strawberry Balsamic Tart with Mint

Two weeks ago, I shared a recipe for Gluten Free Pie Crust. On this Meatless Monday, it’s time to fill it!

With all the yummy fresh strawberries I’ve been receiving in my weekly From the Farmer basket, I couldn’t resist making a Strawberry Balsamic Tart. This sweet and savory treat is perfect for a summer night and easy to transport to a friend’s BBQ as long as you leave it in the pan. It’s on the healthier side of dessert so feel free to indulge guilt-free or perhaps break the rules and have it for breakfast!

Gluten Free Strawberry Balsamic Tart

What You’ll Need:

1 recipe of Gluten Free Pie Crust
1/2 cup + 2 Tbs balsamic vinegar
2 tsp raw (or lavender-infused…) honey
1 pint fresh strawberries (washed, hulled and sliced) – or about 2 cups sliced
5-10 mint leaves

How to Make It:

Pre-heat oven to 400 F.
Add balsamic to a saucepan and cook over medium heat until reduced by about half. Let cool and it should form into a nice syrup or “reduction.”
Melt honey and add to the balsamic reduction. Stir to combine.
Roll pie crust thin between two sheets of parchment paper. This doesn’t have to be perfect as you’ll press it into your pie dish or tart pan. Make sure you get all the way up to the edges and rim of the pan and spread the dough around evenly.
In a large bowl, mix cut strawberries and balsamic/honey mix. Spread mixture evenly inside crust.
Bake for 25-30 min or until the crust edges turn a nice golden brown. Remove and let cool 10-30 min.
Cut up mint leaves and sprinkle on top. Serve on its own or with a rounded scoop of vanilla ice cream or coconut sorbet.

Don’t forget, my readers receive 20% off their first 4 From the Farmer baskets with code ‘MOARfit’ at checkout!

June 3, 2014

Gluten-Free Pie Crust

Whether you are one of the estimated 3 million Americans living with Celiac Disease, have a known allergy or sensitivity, or are just curious to see how you might feel, making the switch to a gluten-free diet isn’t easy. Gluten hides in sneaky places like salad dressings, soups and even cosmetics. Beyond deciphering which food and beauty products are truly gluten-free, we all still want and need to enjoy life, and a big part of that big picture happiness is eating. That’s why one of my main nutrition counseling aims is to help those that want or need to be gluten-free learn how to shop and cook without sacrificing on flavor and enjoyment.

Let’s face it, life without bread, pancakes, pasta and most desserts would be pretty devastating for me and most people. Luckily, there is so much culinary creativity out there these days that you can have your gluten-free cake and eat it too. While I’m not tackling an actual cake in this post, I am bringing you the foundation of endless sweet treats: Gluten Free Pie Crust. This crust is light and flaky and can be made vegan by swapping coconut oil for butter. Fill it with your favorite seasonal fruit, a hint of healthy sugar (coconut palm sugar, agave, real maple syrup), a squeeze of lemon and some fresh herbs for a surprising and yummy twist and you’ll forget you’re eating something considered “alternative.”

Gluten Free Pie Crust

What You’ll Need:

1 cup spelt flour (or your preferred gluten-free flour)
1/2 cup almond meal
1/2 cup organic butter or coconut oil
1-2 tsp coconut palm sugar or cane sugar
1/2 tsp sea salt

How to Make It:

Soften butter or coconut oil in microwave until just melted.
Mix all dry ingredients together in a large bowl. Add your liquid and mix again.
Form into a ball and refrigerate for at least a half hour (you can also freeze this for up to 3 months).
When ready to bake, remove from refrigerator and place between two pieces of parchment paper. Roll it to desired thickness with a rolling pin. Drape the flattened dough over your preferred pie dish or tart pan. Don’t worry if the dough falls apart a bit, just press it into all corners and all the way up to the rim and make sure it’s distributed evenly so it cooks through.
Bake at 400 F for 10 min on its own then reduce to 350 for another 35-40 min with your desired filling inside.

May 13, 2014

Harissa Pomegranate Roasted Chicken with Avocado, Grapefruit & Mint Salad

Those of you that have been reading this blog for the last couple of years know that I tend to share vegan and/or gluten-free recipes, featuring organic, local and nutrient-dense “superfoods” as much as possible. While this is a healthy, earth-friendly and local-business bolstering approach to nourishment, it’s not necessarily affordable or realistic for large swaths of the population.

With that in mind, I am incredibly grateful that I am able to eat the way I do and am passionate about making healthy eating as universally doable as possible. For those who can afford organic and/or local ingredients and can supplement their diets with emerging superfoods (chia seeds, coconut oil, maca powder, etc), the work is in creating recipes that are easy to follow and still taste delicious after weaving in all those extra nutrients and swapping out empty ingredients. For the rest, who still want and ought to have strategies and guidance for feeding themselves and their families without having to sacrifice other basic needs, the job is admittedly a lot tougher. I’m currently working on food education and nutrition workshops for my new studio, Yoga Heights, that will tackle this tough task and will ultimately help me and YHDC co-owner, Jess Pierno, further our mission of offering yoga, pilates and nutrition to create balanced wellness for every body, at every level and every budget.

Two strategies I often suggest for people trying to eat healthy on a budget is to pay attention to the cuts of meat they purchase and to use spices to add bold flavors to basic meals. Apart from my decision and ability to use organic chicken instead of generic, this recipe fits the bill. Chicken thighs are a much more affordable cut than breast meat, especially when you buy them bone-in, skin-on—or better yet, get the whole chicken and butcher it yourself. For health purposes, I’d suggest you skip the skin except for special occasions. Harissa is a North African spice blend featuring a variety of flavors ranging from hot chile to caraway. I picked some up the last time I was in Ethiopia and love using it on meat and fish.

While it takes some investment up front to stock your pantry with spices, oils and special ingredients, it pays off in the long run. Just think of all the ways I’ve already used pomegranate molasses!

This dish is great for a summer dinner party with friends. The cooling Avocado, Grapefruit and Mint salad is a nice complement to the spicy Harissa Pomegranate Roasted Chicken. It’s a feast for the senses—nose, eyes and mouth delight!

Inspired by a recipe I saw in Women’s Health (May 2014). Unfortunately there’s no online link!

Harissa Pomegranate Roasted Chicken with Avocado, Grapefruit & Mint Salad

{makes 4 servings}

What You’ll Need:

4 organic, bone-in chicken thighs (skinless)
1/4 cup olive oil
Juice of 1/2 lemon
1 Tbs pomegranate molasses
1/3 cup harissa
Sea salt and pepper to taste
2 large grapefruits, sectioned
2 avocados, sliced
1/2 cup gently chopped or torn mint leaves

How to Make It:

Combine oil, lemon juice, pomegranate molasses, harissa and salt & pepper in a food processor or blender and puree until smooth.
Place chicken thighs in a roasting pan or rimmed baking sheet. Cover chicken in harissa-pomegranate sauce, cover with foil and refrigerate for at least 2 hours (optimally overnight).
Preheat oven to 400 F.
Remove chicken from refrigerator. Bake, covered, for 20-25 min. Remove from oven and let sit for 10 min before serving (seals all the yummy juices inside).
When ready to serve, divide avocados, grapefruit and mint equally between 4 plates. Place one chicken thigh on top of each salad and drizzle with sauce run-off.

I hope you like this one as much as I did! It’s a little spicy, bold and bright. Mmm mmm.

May 1, 2014

Pomegranate Power Bites

This healthy treat is made entirely from only three whole foods (plus spices) and is vegan, gluten-free, grain-free and raw. My secret ingredients are cardamom and pomegranate molasses which give it a Mediterranean vibe. With my nutrition clients, I tend to steer clear of prescribing any pre-packaged diet (e.g. Paleo, Thrive, etc) and instead tailor healthy lifestyle strategies to where they are and where they want to be with their overall well-being. The Mediterranean diet, however, is something I can get behind with clear conscious and confidence. Less of a diet and more of a lifestyle, it has been scientifically linked to reducing inflammation, decreasing the risk of diabetes and lowering cholesterol and high blood pressure. It’s all about eating tons of fruits and vegetables, choosing whole grains instead of refined, cooking with heart healthy fats like olive oil, eating less meat and more fish and legumes, seasoning with spices rather than tons of salt, cutting back on sweets and drinking some red wine here and there–sounds like a life I’d like to lead!

I’ve posted several Mediterranean diet-friendly recipes on MOARfit over the years–like my Pesce alla Puttanesca, Quinoa Black Bean Zucchini Burgers and Farro and Leek Risotto–but I’ve yet to provide a healthy snack option. This one happens to be sweet thanks to pomegranate molasses and dates, and is perfect a few hours before a workout or immediately after because of its carb: protein ratio.

Here’s a quick summary of the health benefits of Pomegranate Molasses:

This sweet and tangy elixir is made of pomegranate juice, sugar and lemon (p.s. you can make your own, though I didn’t for this recipe). The main ingredient, pomegranate juice, may prevent or slow the accumulation of cholesterol in your arteries. Pomegranate molasses contains tons of the powerful antioxidant, vitamin C, which as you likely know thanks to products like Emergen-C seriously boosts your immune system. It also delivers several B vitamins including B1, B3, B5 and B6. Vitamin B1, or thiamin helps your body produce energy and is key to healthy muscle, cardiovascular system and nervous system function; vitamin B3, or niacin, benefits your skin, nervous system and digestive system; vitamin B5, or pantothenic acid, is important for healthy growth (eat up kiddos!); and vitamin B6, or pyridoxine, helps your body digest and use proteins and transport oxygen via red blood cells throughout your body.

POMEGRANATE POWER BITES

What You’ll Need:

{makes 20 1″ bites, or 10 servings}

2 cups raw organic almonds and/or cashews (mixed or not)
8 Medjool dates, pitted
3 Tbs pomegranate molasses
1 tsp ground cinnamon
1/2 tsp ground ginger
1/4 tsp ground cloves
1/4 tsp ground nutmeg
1/4 tsp cardamom
1/4 tsp fine sea salt
1/2 cup shredded unsweetened coconut (optional: for rolling)

How to Make Them:

Soak almonds and/or cashews in water for 2-3 hours. Drain.
Combine all ingredients in a food processor (not a blender!) and pulse until it comes together in a dough-y consistency. (You may want to add a few splashes of water depending on your food processor).
Refrigerate for at least 30 minutes.
Shape into 1″ balls and roll in unsweetened coconut.
Store in the freezer for up to 3 months. Remove 10-20 minutes before serving to avoid brain freeze.