IC Taco Salad, Gluten Free Taco Salad Shell

IC Taco Salad

Gluten Free Taco Salad Shell

IC Taco Salad

I finally did it!  I've been mentally "working" on this recipe for many months now.  Finally, last night, it came to pass.  This taco salad shell is made with besan (chickpea, lentil, garbanzo bean) flour.  It is low acid and gluten / grain free.  I hope others enjoy it as much as I did!

Gluten Free Taco Salad Shell 
Makes 1 shell and about 2 dozen chips

Pre-heat the oven to 325F.

Measure into a mixing bowl with an electric stand mixer (I would not recommend using a hand mixer as the dough is quite stiff!)

2 cups besan (chickpea, lentil, garbanzo bean) flour
1/4 teaspoon sea salt
4 to 6 tablespoons warm water

Mix it well, until a stiff dough forms.  Add more water if necessary to make the dough a workable consistency.  Knead the dough, with a dough hook if possible, for about 5 minutes until the dough is uniform.  Divide the dough into two equal balls.  

Spray a sheet of parchment paper with olive oil cooking spray.  Spray the dough and hands so the dough could be worked without being covered by it.  Work the first piece of dough into a ball and place it onto the sprayed parchment paper.

  Spray the ball with cooking oils spray again and cover it with the paper. Using a rolling pin or hands, flatten the dough into about a 10" circle.  Spray the bottom of a bowl that is big enough to hold the dough upside down with cooking oil spray and lay the circle of dough onto it.  Spray the dough with additional cooking oil spray.

 

Place the upside down bowl with the dough on it into the 325F preheated oven directly on the rack or it can be first place upon a baking sheet.  Bake the shell about 15 minutes or until it is crisped and lightly golden brown.  Remove it from the oven and cool it until it is touchable.  Carefully turn the bowl over so the shell comes off onto a dinner plate.

At this point, the shell is ready to be filled.  This is how I layered mine from bottom to top:

Homemade Refried Beans
Taco Meat
Easy Guacamole
Lettuce, cucumbers and radishes
Dilly Ranch 

And here it is...!

IC Taco Salad

Taco Meat for low acid and gluten or grain free diets

Taco Meat for low acid and gluten or grain free diets

Mexican food can really be a challenge on the IC diet and being gluten, grain, dairy and soy free.  Some things are easy to work around, like just leaving off the cheese.  However most taco meat (seasonings) have both soy and wheat in them, not to mention the chili powder!  I can't tolerate cumin, either, though it's on the "give it a try" list for the IC Diet.

This taco meat recipe is super easy and my family loves it.  I hope your's does, too!

IC Friendly Taco Meat
Makes about 20 servings (or 4 servings)

I had a 5 pound chub of ground chuck, so the recipe will be written for the 5 pound amount, with one pound amounts in parenthesis.

Start with either 5 pounds or one pound of ground beef.  Crumble it into a large pot that has a lid.

Cook the meat over medium heat, covered, about 10 minutes.  Stir, breaking up any of the chunks of meat.  Repeat the process until the meat is browned and the fat has separated out.  Turn off the heat and drain the beef.  Put it back into the pot.


Season the meat with:

2 tablespoons Adobo Seasoning
2 tablespoons oregano leaves
1 teaspoon sea salt

(For one pound:  
1 1/4 teaspoons Adobo Seasoning
1 1/4 teaspoons oregano leaves
1/8 teaspoon sea salt)

Stir it well, and serve it where ever one would use taco meat.  Pictured below is my Taco Salad topped with Dilly Ranch Dressing.

Dilly Ranch Dressing for low acid diets

Dilly Ranch Salad Dressing

As I've mentioned in other articles, condiments, especially salad dressings are a huge challenge on the IC (interstitial cystitis) diet.  They are also difficult if one is dairy and soy free.  This is a delicious, creamy dressing.   

Dilly Ranch Salad Dressing
Makes about a cup

In a blender container on low speed combine:

1 egg
1 tablespoon pear juice (in the baby food section at most grocery stores)
1/4 teaspoon dry mustard
1 teaspoon Adobo seasoning
1 1/2 teaspoons dill weed
1/2 teaspoon celery seed


Add slowly, in a small stream while the blender is running:

3/4 cup olive oil
3 tablespoons water (omit if a thicker dressing or dip is desired)

Use as a dressing for salads or as a dip for meat or veggies.  Enjoy!

Leftover Baked Potatoes: French Fries

Quick and Easy French Fried Potatoes (French Fries)

Leftover Baked Potatoes:  French Fries

Leftover baked potatoes are a wonderful thing!  Since living grain and gluten-free, potatoes are a significant staple at my home.  There are several things that I do with them on a regular basis:

Potato Salad (this recipe is special for low acid / IC diets)
Quick and Easy Hash Browns
They are also great additions to soups and stews.

Today's recipe is simple and delicious.

Quick and Easy French Fried Potatoes (French Fries)
Makes 2 servings

2 leftover baked potatoes
Peanut oil for frying
Sea salt

Over medium heat, warm about 2" of peanut oil in a pot (kettle) that is not non-stick cookware.  I have a ceramic coated pot I use for frying.  Cut the potatoes into the desired thickness for the fries.  The potatoes I had were quite soft, so I cut them pretty thick; but they can be made as desired.  Carefully add the cut potatoes to the hot oil.  Cover the pot and cook the fries for about 5 minutes, then stir.  Repeat.  When the potatoes are just becoming golden, for me it was at about the 10 minute point with the batch pictured above, remove the lid.  This is the "crisping" stage, which will take about 3 minutes.  When the fries are golden brown and crispy, as pictured, remove them from the oil with a slotted spoon and place them into a paper towel lined dish. Season them with sea salt and enjoy!

Baked Veggie Chips

Baked Veggie Chips

This is a pretty cool idea!  I used zucchini and mushrooms, but I think most any veggie would work with this method.  I have a friend who was spending $4 for just a few ounces of commercially prepared ones.



Baked Veggie Chips

Pre-heat the oven to 225F.

Using a food processor, mandolin slicer or by hand, thinly slice the desired veggies.  I used 1 - 8" zucchini and 4 - 2" mushrooms.


Place the veggies into separate colanders, trying to lay them in a single layer.  Salt them well.  The salt will draw out the excess moisture and help them to bake more quickly.  

Allow the veggies to drain for about 20 to 30 minutes, shaking them occasionally.  Rinse them very well under running water to remove the excess salt.  They will not need any additional seasoning.  Shake off the excess water and place them in a single layer on separate baking sheets that have been sprayed with cooking oil spray, (or they could be lined with parchment paper, but I haven't tried this method.)  Spray the tops with olive oil cooking spray.

Bake the veggies until they are no longer moist and just lightly golden brown.  Remove them from the pans and enjoy!

Red Bean and Veggie Stew -- IC Friendly!

Red Bean and Veggie Stew -- IC Friendly!

It seems so many stew recipes and bean recipes contain tomato products. Tomatoes, especially canned ones, are a big no-no on an IC diet.  This delicious stew can either be a main or side dish.  It may, also, be served as-is or over potatoes.
Red Bean and Veggie Stew -- IC Friendly!
Makes about 8 servings

To quick soak beans:  Cover 2 cups small red beans with about 6 cups of cold water.  Pick out any beans that float.  Cover the pot and bring it to a boil.  Boil them for one minute, then turn off the heat.  Allow the pot to rest, undisturbed for 1 hour.  Drain the beans and proceed as directed.

Overnight method:  Cover 2 cups of small red beans with about 6 cups of cold water.  Pick out any beans that float.  Cover the pot with a lid and let it rest, undisturbed overnight or about 8 hours.  Drain the beans and proceed as directed.

In a large pot, place:

The soaked beans, above
2 cloves garlic, chopped
3 carrots, cut up (about 1 cup)
4 stalks celery, diced
1 1/2 cups cauliflower, diced
2 cups cabbage, chopped
1 teaspoon thyme leaves
5- 1" mushrooms, finely chopped
1 tablespoon parsley flakes
2 teaspoons sea salt
1 1/2 teaspoons Adobo seasoning
1/4 teaspoon turmeric

Cover the beans and veggies with cold water and bring them to a boil.  Reduce the heat and continue to simmer them over medium heat for about 45 minutes to 1 hour.  When the stew is done, the beans will be tender -- scoop some of them up into a spoon and blow onto the skins.  If they burst, the beans are done.  If not, they aren't.

If desired, thicken the stew.  Mix 2 tablespoons potato starch with 1/3 cup cold water in a cup until the mixture is smooth.  Add this to the bubbling stew and stir well until it is combined.

Enjoy!

Asparagus, Zucchini and Mushroom Saute

Asparagus, Zucchini and Mushroom Saute

This is very delicious!

Asparagus, Zucchini and Mushroom Saute
Makes about 6 servings

In a large frying pan, warm over medium heat 

2 cloves of garlic, minced
1/4 teaspoon thyme leaves
1/2 teaspoon Rosemary leaves 

in about 3 tablespoons oil (olive, walnut, etc.) until it is becoming fragrant, about 2 to 3 minutes.

Add to the frying pan:

1 - 6" zucchini, sliced
1 pound asparagus, cut into 1" pieces
6 ounces fresh mushrooms, sliced


Cook and stir over medium heat until the veggies are just cooked, about 6 minutes.

Season the veggies with 1 teaspoon Adobo seasoning.  Serve immediately.

Enjoy!

Easy Oven Baked Fried Chicken

Easy Oven Baked Fried Chicken

Easy Oven Baked Fried Chicken
Coats about 1 pound of chicken

This really is simple, yet delicious.  It's a slight variation on my Shake It and Bake It ("Shake N Bake") recipe.

Pre-heat the oven to 400F.  Prepare a baking sheet by spraying it with olive oil cooking spray.  Have one pound of chicken pieces ready.  (I used organic chicken legs.)

In a food processor, combine:

2 cups Utz Potato Sticks
1 teaspoon thyme flakes

Pour it into a bowl and set it aside.

Pour about 1/4 cup olive oil into a bowl and season it with 1/4 teaspoon Adobo seasoning.

Dip chicken pieces first into the oil, then in the potato crumbs.  Place them onto the baking sheet, so they aren't touching each other.  Bake the chicken at 400F for about 35 minutes or until they are golden brown and firm to the touch, or a meat thermometer reads 180F.

This chicken is really good served both hot and cold.  It would make a great picnic dish!

Enjoy!

Travelling with IC and gluten, dairy and soy free: Salad Dressing

Travelling with IC and gluten, dairy and soy free:  Salad Dressing

Travelling when one has dietary issues like IC and being gluten, dairy and soy free can be a challenge -- especially when one needs to eat out.  Burgers with buns are out.  Can't have cheese on anything and most dressings have soy and vinegar in them.  Yikes!  What's a body to do??

Most restaurants carry main-dish salads.  I have them leave off the problem items, like peppers, tomatoes, cheese, croutons.  For the dressing, I bring my own "dressing kit." I carry it with me when we travel or even just go to a friend's house to eat.  It's a pretty simple selection of items, and it's easy to pack.  For a while I was trying to carry one of my home made salad dressings with me, but they are all egg-based.  That's problematic especially when one is travelling for several days because they need to be refrigerated.

I came up with this combination after making a couple of salads recently that I made a vinaigrette type dressing using pear juice and olive oil.

This picture above shows exactly what I carry with me in my salad dressing travel kit.  I bring a small bottle of olive oil, some Real Salt, a little spice container with some of my home made Adobo seasoning in it, and a re-used dropper bottle with pear juice in it.  Below are shown the full-sized versions of these items to help with visualization:




The method is really quite simple.  I just sprinkle some of the salt and adobo over the top of my salad, then I drizzle it with the pear juice and olive oil, then toss.  Quick, easy and delicious.

Sometimes I use the olive oil and Adobo to dress a baked potato, as well.

By the way, I do this at home all the time, too.

Enjoy!

Veggie Burgers for Meat Lovers

Veggie Burgers for Meat Lovers

Pictured with Gluten and Grain Free Hamburger Buns

These are so delicious!  These burgers have got everything in there plus they are moist and tasty.  If they are to be grilled, I would recommend pre-forming and freezing the patties first.  Additionally, they can be made into meatballs or a meatloaf.

Veggie Burgers for Meat Lovers
Makes 6 to 8 burgers (or about 32 meatballs or one meatloaf)

In a food processor or by hand, shred:

1 - 6" zucchini
4 ounces fresh mushrooms

In a mixing bowl of an electric mixer, combine:

The shredded veggies, above
2 eggs
1/4 cup roasted pepitas (pumpkin seeds) -- sunflower seeds or some other        seed or nut would be just fine, or it can be substituted for more almond          flour
1 tablespoon Adobo seasoning

Add and continue mixing until all of the ingredients are well combined:

2 pounds ground beef
1/2 cup almond flour
1/2 cup flax seed meal (ground)
2 tablespoons potato starch*

Heat a skillet sprayed with cooking oil spray over medium heat.  Form the meat into patties and fry until they are browned on the bottom.  

Spray the tops of the burgers with cooking oil spray.  Carefully turn the patties over, lower the heat and cover the pan with a lid for 3 to 5 minutes, or until they are cooked through.

*For low carb, omit the potato starch.

I served mine with Easy Guacamole.  Yum!

Enjoy!

Easy Guacamole -- IC friendly!

Easy Guacamole

Easy Guacamole served with Veggie Burgers for Meat Lovers

Most guacamole recipes have ingredients in them that are decidedly NOT bladder friendly!  They'll have things like vinegar, lemon juice, lime juice, tomatoes, onions and peppers.  That just won't do for someone who has a sensitive constitution!  This recipe doesn't have any of those offenders, and it is incredibly easy and delicious.  I have a friend that always asks me to make guacamole for her when we visit.

Easy Guacamole
Makes 4 small servings

Cut one medium sized avocado in half, removing the seed.  Slice the fruit into cubes and scoop it into a bowl.


Add 1/4 to 1/2 teaspoon Adobo seasoning to the diced avocado and mash with a potato masher or a fork.

Easy Guacamole is delicious served as a sauce for burgers, fish or chicken, as well as, a dip for chips or a side dish with tacos, etc.  Enjoy!

I served it with Veggie Burgers for Meat Lovers when I took these photos.

Dilly Coleslaw -- IC friendly, dairy free

Dilly Coleslaw -- IC friendly, dairy free

Most people think that coleslaw has to have a creamy dressing, like they do at KFC.  If that's the kind of dressing desired, just use my Mayonnaise recipe.  However, I really like the "vinaigrette" on this salad.  I put vinaigrette in quotes because there's no vinegar here!



Dilly Coleslaw -- IC friendly, dairy free
Serves 6

In a bowl, combine:

4 cups chopped cabbage
1 pear, diced (I used a red one)
1 stalk celery, 1/4" dice, about 1/2 cup
1 teaspoon parsley flakes
3/4 teaspoon dill weed
3 tablespoons pear juice (found in the baby food section)
3 tablespoons grape seed oil or olive oil
1/4 teaspoon sea salt
1/2 packet Truvia-type sweetener (or ~1/2 teaspoon honey for SCD)

Stir well.  Refrigerate any leftovers.

Enjoy!

Apple Salad -- IC friendly fruit salad

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Apple Salad

This is a favorite at our house.  My mom made a version of this that she called Waldorf Salad, after the Waldorf Astoria Hotel's famous salad.  I've changed it so much, though, I don't feel right calling it a Waldorf salad.  I've done it with pears, grapes, blueberries and added chicken to make it a main dish.  Grapes aren't IC friendly, at least for me, but everything else is!

Apple Salad
Makes about 6 servings

Combine in a salad bowl:

4 cups chopped apple (be sure and use a low acid one like gala or ambrosia)
2 cups chopped celery
1/2 cup pomegranate seeds (optional -- they are not listed on the IC diet foodslist)
1/4 cup nuts (optional -- I used walnuts, but slivered almonds would be just fine, too, if walnuts are a sensitivity)
1/2 teaspoon Adobo seasoning
1/2 teaspoon celery seed
2 tablespoons pear juice (found in the baby food aisle)
3 tablespoons olive oil
(2 cups cooked, diced chicken)

Mix all of the ingredients together and enjoy!

Creamy Potato and Broccoli Soup -- dairy and gluten free!

Creamy Potato and Broccoli Soup

This is a dairy and gluten (grain) free take on basic creamed soup.  I had potatoes and broccoli, but mushrooms, asparagus, or whatever vegetable is desired could be used instead.

Creamy Potato and Broccoli Soup
Makes about 8 servings

Start with some homemade broth or organic broth from the store.  Be sure it doesn't have anything in it but broth!  The chemicals in most commercial broths are not generally safe for gluten free and interstitial cystitis diets.

Place into a soup pot:

8 cups broth
4 medium potatoes, peeled and diced
1 pound broccoli florets (fresh or frozen)

Cover the pot and bring it to a boil.  Simmer it for about 10 minutes, or until the vegetables are tender.

As the soup cooks, skim any floating bits or foam from the surface and discard.

In a blender container place:

1/4 cup slivered, blanched almonds
1 cup water
1/4 cup potato starch
1 tablespoon Adobo seasoning

Plus 2 cups of the cooked vegetables from the soup.  

Blend until the mixture is thoroughly combined, about a minute.  Add this blended mixture to the soup in the pot, stirring well to incorporate it into the broth.  Season with sea salt to taste.  Enjoy!

Enjoy!

(Printable version below)

Creamy Potato and Broccoli Soup
Makes about 8 servings

Start with some homemade broth or organic broth from the store.  Be sure it doesn't have anything in it but broth!  The chemicals in most commercial broths are not generally safe for gluten free and interstitial cystitis diets.

Place into a soup pot:

8 cups broth
4 medium potatoes, peeled and diced
1 pound broccoli florets (fresh or frozen)

Cover the pot and bring it to a boil.  Simmer it for about 10 minutes, or until the vegetables are tender.  As the soup cooks, skim any floating bits or foam from the surface and discard.

In a blender container place:

1/4 cup slivered, blanched almonds
1 cup water
1/4 cup potato starch
1 tablespoon Adobo seasoning
Plus 2 cups of the cooked vegetables from the soup.  

Blend until the mixture is thoroughly combined, about a minute.  Add this blended mixture to the soup in the pot, stirring well to incorporate it into the broth.  Season with sea salt to taste.  Enjoy!

Simple Homemade Bone Broth

Simple Homemade Bone Broth  

Simple Homemade Bone Broth  

This is a really basic recipe that every household should know how to make.  It is a very frugal and healthy staple at my home!  Bone broth is reported to help build the immune system, as well as, have the ability to deliver much needed minerals directly to our joints because of the dissolved bone contained therein.

Place some soup bones into a large pot, and cover them with water to within 2" of the top of the pot.  The bones can be from a leftover roast, as the ones pictured, or they can be purchased from the store.  Beef, chicken, turkey, pork, any meat or even fish bones can be used to make delicious broth.  Salmon broth is amazing and makes a delicious base for a cream soup, like my Creamy Potato and Broccoli Soup!  Also, vegetables can be added -- things that would normally be discarded, like carrot peelings and celery tops -- also, onions, garlic and ginger or other fresh herbs.  Additionally, if a citrus fruit like lemons or oranges, cut up, are added, then egg shells or crustacean shells may be added.  The citrus fruit enables the egg shells and bones to release additional minerals. (The lemons or oranges should not be a problem with IC.)

Cover the bones and water and bring it to a boil.  Reduce the heat to simmer and continue to cook it over a low boil for 6 up to 24 hours.  The longer the broth simmers, the better it is, both nutritionally and flavor-wise.  The broth pictured had been simmering for about 5 hours at the time of the photo.  

If any foam or floating bits of material, as can be seen in the photo, rise to the surface, use a spoon and scoop them out.  Throw this material away, as it is the contaminants and impurities coming out of the soup and will tend to make the soup bitter.

Use in any recipe calling for broth or stock.  Enjoy!

Homemade Vanilla Extract

Homemade Vanilla Extract

Homemade Vanilla Extract

This is unbelievably easy and indescribably delicious!  All it requires is some vanilla beans, which I purchased on Amazon for less than $10, a bottle of glycerin and some distilled water.  I recommend the Now brand of glycerin.  I contacted the manufacturer and no grain products are used in their glycerin, unlike many other brands which use corn or other grains.



 (If you use this link, we'll both get a referral credit :) )


Place about 5 or 6 vanilla beans, broken into 1" pieces and split open into a glass jar with a lid.  Pour in about 1/2 of the glycerin (8 ounces) and an equal amount of distilled water.  Skake the jar and put it in a cool, dark place, like a cupboard.  Shake it every day to every few days.  In about 3 months, a lovely amber colored liquid will result.  This is the vanilla extract -- no artificial colors, flavors, sweeteners or anything.  Just pure yumminess!  Use as directed in recipes calling for vanilla extract.

 

Almond Cake with Caramel Sauce -- gluten, grain and dairy free!

Almond Cake with Caramel Sauce

This cake is extremely rich and moist.  It comes out firm on the top with a caramel sauce on the bottom.  It is completely gluten and grain free, as well as, dairy free, but it feels very decadent!

Almond Cake with Caramel Sauce 
(For printable version see the bottom of the page)
Makes 9 servings

Pre-heat the oven to 325F (300F if using a dark baking pan, as I did.)  Spray an 8" square cake pan with olive oil cooking spray.  Set this aside.

Pour 2 cups water and 1/2 cup slivered, blanched almonds into a blender container.  Blend until they are completely combined, about 1 minute.

Separate 4 eggs, reserving the yolks in a small bowl.  Pour the whites into the bowl of an electric mixer and beat them until stiff peaks form, about 2 to 3 minutes.  Scoop the egg whites into another bowl, and set this aside.



Add the reserved egg yolks and 3/4 cup coconut sugar plus 2 packets of Truvia-type sweetener, and mix until they are combined.

Add 1/2 cup coconut oil and 1 teaspoon vanilla extract (I make my own, recipe here.)  Beat the mixture until it is becoming light and fluffy, about a minute.



Add 3/4 cup almond flour and mix until it is fully incorporated.





Slowly add the reserved "almond milk" (almonds and water mixture that is reserved in the blender) to the batter, taking care not to splash it about.



Add the beaten egg whites, a bit at a time, folding them into the batter.

Pour the batter into the prepared cake pan and bake approximately 40 minutes, until the top is golden brown.  The inside will remain soft and jiggly.

.

Once the cake has cooled completely, sprinkle the top with 2 packets of Truvia-type sweetener.  Use a spoon to scoop some of the caramel sauce up with the cake.

Enjoy! 


Printable version:

Almond Cake with Caramel Sauce
Makes 9 servings


Pre-heat the oven to 325F (300F if using a dark baking pan, as I did.)  Spray an 8" square cake pan with olive oil cooking spray.  Set this aside.

Pour 2 cups water and 1/2 cup slivered, blanched almonds into a blender container.  Blend until they are completely combined, about 1 minute.

Separate 4 eggs, reserving the yolks in a small bowl.  Pour the whites into the bowl of an electric mixer and beat them until stiff peaks form, about 2 to 3 minutes.  Scoop the egg whites into another bowl, and set this aside.



Add the reserved egg yolks and 3/4 cup coconut sugar plus 2 packets of Truvia-type sweetener, and mix until they are combined.

Add 1/2 cup coconut oil and 1 teaspoon vanilla extract (I make my own, recipe here.)  Beat the mixture until it is becoming light and fluffy, about a minute.


Add 3/4 cup almond flour and mix until it is fully incorporated.

Slowly add the reserved "almond milk" (almonds and water mixture that is reserved in the blender) to the batter, taking care not to splash it about.



Add the beaten egg whites, a bit at a time, folding them into the batter.

Pour the batter into the prepared cake pan and bake approximately 40 minutes, until the top is golden brown.  The inside will remain soft and jiggly.

Once the cake has cooled completely, sprinkle the top with 2 packets of Truvia-type sweetener.  Use a spoon to scoop some of the caramel sauce up with the cake.

Enjoy!