Cooking With Care
Ryan Dalebout: Nutrition Student
Sample Meals
Gluten Intolerance
Gluten is a type of protein found in grains used to make flour such as, wheat, barley, and rye. There are several alternative flours that do not contain gluten. Gluten can also be found in nonfood products as well. Gluten intolerance can be very serious and even small exposures can cause adverse reactions in people. It is important to keep gluten separate from non-gluten foods to prevent contamination.
Breakfast: Banana Oatmeal
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Ingredients:
½ tbsp vegan butter or coconut oil
1 banana, sliced thick
1 tbsp brown sugar, divided
1 cup water
½ cup oats
½ tbsp molasses
Pinch salt
2 tbsp dark chocolate chunks
Almond milk (optional, for topping)
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Instructions:
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In a cast-iron frying pan or skillet, heat vegan butter or coconut oil over medium heat. Add sliced banana and sprinkle each slice with a touch of brown sugar (about 1/2 tbsp total.) Once bananas are soft and golden-brown, gently flip them and cook the other side. Once both sides are golden-brown off the heat and set aside.
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In a small saucepan, heat water, oats, salt, and molasses over medium heat. Stir often and cook until oatmeal reaches your desired consistency (about 3-5 minutes.)
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Transfer oatmeal into a bowl and top with remaining brown sugar, dark chocolate chunks, caramelized bananas, and a splash of almond milk.
Lunch: Egg Salad Sandwich
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Ingredients:
3 ounces cream cheese, softened
1/4 cup mayonnaise
1/2 teaspoon salt
1/8 teaspoon pepper
1/4 cup finely chopped green or sweet red pepper
1/4 cup finely chopped celery
1/4 cup sweet pickle relish
2 tablespoons minced fresh parsley
8 hard-boiled large eggs, chopped
Gluten-free bread
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Instructions:
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In a bowl, mix cream cheese, mayonnaise, salt and pepper until smooth. Stir in green pepper, celery, relish and parsley. Fold in eggs. Refrigerate, covered, until serving.
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Use gluten free bread to construct the sandwich.
Dinner: Creamy Chicken and Cauliflower Rice
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Ingredients:
2 Chicken Breast
2 tbsps Extra Virgin Olive Oil
2 Yellow Onion (diced)
2 Garlic (cloves, minced)
2 tbsps Ginger (grated)
4 tbsps Tomato Paste
2 tsps Paprika
1 tbsp Curry Powder
2 tsps Garam Masala
1 tsp Sea Salt
1 tbsp Chili Powder
1/4 cup Water
1 cup Milk (full fat)
1 head Cauliflower
1/2 Lime (juiced)
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Instructions:
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Dice your chicken into cubes and set aside.
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Heat olive oil in a large skillet over medium heat. Saute your onion, garlic and ginger. Stir in tomato paste, paprika, curry, garam masala, sea salt and chilli powder. Cook for 1-2 minute or until fragrant.
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Add diced chicken and stir until cooked through, about 5-7 minutes. Add in the water and loosen the paste.
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Stir in coconut milk and reduce to simmer for about 5 minutes.
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Meanwhile, create your cauliflower rice by adding the florets to the food processor. Process until the cauliflower has a rice-like consistency.
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Squeeze lime juice on cauliflower rice and transfer into a bowl.
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Remove from heat and ladle butter chicken over cauliflower rice.
Dessert: Gluten Free Chocolate Chip Cookies
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Ingredients:
1 cup butter
1 cup brown sugar, firmly packed
1/2 cup granulated sugar
2 teaspoons gluten-free vanilla extract
1 teaspoon salt
2 large eggs
2 1/3 cups gluten-free multi-purpose flour or brown rice flour blend
2 teaspoons xanthan gum
1 teaspoon baking powder
1 teaspoon baking soda
2 cups chocolate chips
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Instructions:
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Beat the butter, sugars, vanilla and salt till fluffy.
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Beat in the eggs one at a time, being sure to scrape down the sides and bottom of the bowl midway through to make sure everything is well combined.
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Whisk together the flour or flour blend, xanthan gum, baking powder, and baking soda.
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Beat the dry ingredients into the butter mixture, then blend in the chocolate chips and nuts. Again, scrape the bottom and sides of the bowl to be sure everything is well blended.
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Cover the bowl and refrigerate for 1 hour, or for up to 2 days.
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Preheat the oven to 350°F. Lightly grease a couple of baking sheets, or line with parchment.
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Scoop tablespoon-sized balls of dough onto the prepared baking sheets; a tablespoon cookie scoop works well here. Leave space between the cookies so they can spread.
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Bake the cookies for 9 to 11 minutes, until golden brown. Remove from the oven and let rest on the baking sheets for 5 minutes, to set, before transferring to racks to cool completely. Or allow them to cool right on the baking sheets.