"Everything-free" Tuscan Soup

I have a wonderful recipe for Zuppa Toscana (Tuscan Soup) that I got from a friend some years ago. It is truly delicious. Unfortunately, when you take out all of the things I can no longer eat (potatoes, cream, onions, garlic) there is not much left: broth, meat and kale. Doesn't that sound delicious? Um...no.

For the past several years, I have been working on a version of this soup that would fit my new food world. I have hit on a satisfactory result a few times...only to find out that yet another food had started bothering me, so back to the drawing board. Or chopping board... ;-)

This is the version I am currently using. In fact, I just finished making a batch for my lunch today.

It is creamy and hearty, just right for a cold Winter day.

"Everything-free" Tuscan Soup
dairy-free, gluten-free, soy-free, nightshade-free
Serves 4
Total time: about an hour

1/2 pound each gluten-free bacon and mild Italian sausage- chop bacon into bite-sized chunks
    (I buy a pound of each, cook it all & save half to freeze for the next time I make soup)
1 quart chicken stock or broth
    (I usually use reduced-sodium, so I can control the overall saltiness. The meats tend to be very salty, which make can the soup far too salty if you also use full-sodium stock)
3-4 "white" sweet potatoes, peeled and cubed
    (These can be hard to find in some places; then I use standard orange sweet potatoes/yams)
(1/4 teaspoon dried minced onion- if you can tolerate it)
3/4 teaspoon dried thyme 
Several large leaves of kale, thoroughly washed, ribs cut out, leaves roughly chopped
1 (13.5 fl.oz.) can thick coconut milk (I use Native Forest brand)
Salt and black pepper to taste- I use roughly 1/4 teaspoon salt, 1/8 teaspoon pepper, added at the end

While the meats are cooking, I prepare the sweet potatoes and gather the other ingredients.

In a large soup pot, over medium to medium-high heat, cook sausage, stirring often, until cooked through. Remove to a bowl lined with paper towels, to drain off grease. Add chopped bacon pieces to pot. Keep at medium to medium-high until a few pieces start to brown, then turn down to medium-low. Stir often to avoid burning. When the bacon is mostly cooked (the fat has mostly rendered out and most of the pieces are browning) remove to a paper towel-lined bowl to drain grease. Pour the rest of the grease into a heat-proof container. (Don't pour it straight into the trash. The hot grease will melt a plastic garbage bag- voice of unfortunate, absent-minded experience!)

Add the quart of chicken stock to the pot, along with the sweet potato chunks, dried onion and thyme. Cover, bring to a boil, then turn down to a strong simmer. While waiting, prepare the kale. Check soup after 15 minutes. The sweet potatoes should be tender, but not falling apart. When ready, add meats back to the pot, along with the chopped kale. Add the can of coconut milk. As soon as the coconut milk is fully melted and stirred in, check the broth for flavor. Add salt and pepper if needed.The seasoning of sausage can vary widely, so it's good to wait until the end to finish seasoning. Cook for just a few minutes, until the kale just begins to soften.

Almond Chia (not poppy!) -seed Muffins

I have been in a sort of internet wasteland, without the bandwidth to make blog posts. For this brief moment, it's flowing, so I'm going to get a recipe posted before the window closes. :)

In the work world where mandatory, random drug tests are common, poppy seeds are a cause for concern. They are trying to refine the standard tests so they'll be able to differentiate between opium use and having a bagel. In the meantime, it's good to be careful.

In thinking of this, I started to ponder what could substitute for the poppy seeds in some of our favorite muffins. This recipe is the result of my quest. I am happy with it and have thoroughly enjoyed the results of my research. :) These are moist, tender and tasty, and the chia seeds give that good crunch we love from poppy seeds. :)

Just a note- I've been working to cut our sugar intake, so the sweetness is less than when they're made with regular sugar. I've tried using more agave nectar, but it made the batter too wet to cook normally and gave them that funky too-much-agave aftertaste. At some point, I'll experiment with adding just a bit of honey to this recipe. If I do, and the results are good, I'll add a note here.

In addition to being a substitute for poppy seeds, chia seeds bring a number of nutritional benefits to the table. They are a "super food."

"Everything-free" Almond Chia-seed Muffins
no gluten, dairy, egg, soy, etc. etc. etc.
Makes 12 muffins

Preheat oven to 425 degrees Fahrenheit
Line baking tin with paper liners

Hydrate chia seeds~combine
1/4 cup chia seeds
1 cup water

While those soak, in a large bowl, combine and whisk together thoroughly:
1cup Millet flour
1cup Arrowroot or tapioca starch
1 Tablespoon baking powder
1 teaspoon coconut flour
1/2 teaspoon xanthan gum
1/2 teaspoon salt

In a separate bowl, combine:
1/2 cup light agave nectar
1/2 cup oil
2 teaspoons melted buttery-flavored coconut oil
2 teaspoons almond extract
~ and the hydrated chia seeds

Add wet ingredients to dry and stir well. Scoop into prepared muffin tins. I use a two-tablespoon dough scoop, with one heaping scoop per muffin.

Bake at 425 for 4 to 5 minutes, then reduce oven temperature to 350 degrees. Bake for 10 to 13 minutes more. I learned this trick from another recipe. When I find my note on who had this great suggestion, I will add that information here, to give proper credit to the blogger who shared it. She said that those few minutes at the higher temperature help give more rise to the muffins and I've found that to be true.***

When muffins are done (tops don't squish down when gently pressed) remove and let cool in the pan for just a minute or two. Remove from the pan to a cooling rack.

***I found it! The site where I learned this tidbit was called Sally's Baking Addiction. :)

Creamy Artichoke Chicken Bake

I wish I could remember the source for the recipe that inspired this dish, because I would love to give that cook the credit they deserve. If I ever do find those notes, I will add a note here. **I found it! The recipe that inspired my adaptation was from Taste of Home! :)

This has quickly become one of our favorite dishes. It was so great to find a new thing to do with chicken! We serve it over noodles (egg noodles for my hubby, gluten-free for me) with veggies on the side. One of the things I missed the most when going dairy-free was creamy sauces. This has that creamy feeling I love, and the touch of vinegar gives it a delicious tang. It's not a strong vinegar taste, just enough to give it a lift. :)

Creamy Artichoke Chicken Bake
Gluten-free, dairy-free, nightshade-free
Serves 2-4 (easily doubled, just don't fully double the salt)
Takes 45 minutes to an hour, start to finish

Preheat oven to 350

1 to 1.5 pounds boneless, skinless chicken breast

-Lay pieces on a plate or tray and season with salt, pepper, and a little bit of onion powder.

2 Tablespoons olive oil

¼ cup gluten-free flour mix (I use 2 Tablespoons millet flour/2 Tablespoons tapioca starch)

 ~ season flour with a little salt and black pepper

1 cup low- sodium chicken stock

1 cup thick “cream” from a can of coconut milk (I use Native Forest brand)

 + ¼ cup liquid from the can (if you prefer the sauce a little thinner, just use the whole can)

1 Tablespoon finely minced fresh rosemary

1 teaspoon salt

¼ - ½ teaspoon black pepper

½ teaspoon dried onion flakes

6 ounces marinated artichoke quarters, roughly chopped

2 teaspoons vinegar (I use coconut vinegar)

Two options: cook the entire dish in a saucepan or skillet that can go straight into the oven, or cook in the pan, then transfer to an oven-proof dish for baking.

-Heat olive oil in the skillet or saucepan over medium-high heat. Lightly cook the chicken breasts on both sides, then set aside on a plate. Reduce heat to medium or medium-low.

-To the remaining oil, add the seasoned flour. It might look too dry but be patient. Keep stirring it, and all the oil should absorb into the flour. Cook, stirring often for one or two minutes.

- Start adding the chicken stock a little at a time, stirring constantly. Be careful, as it will steam madly at first. Stir each addition in well before adding more. If it seems lumpy, you can try using a whisk to smooth it. Add the coconut “cream” and liquid. Let cook, stirring often, for 5-10 minutes. (While waiting, start heating water for the pasta)

- Add seasonings and chopped artichoke quarters and stir into sauce.

- Chop browned chicken into bite-sized chunks and add to sauce. Remove from heat.

-Stir in vinegar. (This just gives a subtle tang to the sauce, not a strong vinegar flavor)

-If using an oven-proof pan, put it directly into the oven at this point.

-If not, transfer sauce to an oven-proof baking dish.

-Bake, uncovered, for about 20 minutes, until the chicken is cooked through.

-Let cool for 5-10 minutes. Serve over noodles.

"Everything-free" Waffles ~ New and Improved!

These are so good!

And~ they are: gluten-free, dairy-free, egg-free, soy-free, rice-free, nightshade-free and refined-sugar-free. Did I miss any? :)

For a while now, I have been tinkering with my waffle recipe (originally shared on 5/4/18). Over the past week, I have been pulling together my thoughts on the final tweaks, and tonight I gave them a try. The results are just what I hoped for- crispy, golden, tender and tasty.

See how light and tender they are inside?

Here it is, at long last, my revised and much improved waffle recipe:

(Everything-free) "Buttermilk" Waffles
Makes about eight 4-inch waffles. 

Make flax gel "eggs"
In a small saucepan, combine
1 cup water
1 Tablespoon flax seeds

~Bring to a boil, reduce heat to medium. Boil one minute, strain out seeds and save gel. Let it cool while you prepare the other ingredients. Store leftover gel in an airtight container in the fridge for up to a week. It's easier to measure when warm. Once it's cold, it has the texture of egg white.

I have tried other egg substitutes, but the flax gel really gives the best result.

Make "buttermilk"
In a glass measuring cup:
1 Tablespoon lemon juice
add alternative milk to equal one cup. (I use Unsweetened Vanilla coconut milk beverage)
~ Let this sit and curdle while you move on.

Dry ingredients:
1 Cup millet flour
1 Cup tapioca or arrowroot starch
2 heaping Tablespoons coconut sugar
1 Tablespoon aluminum-free baking powder
3/4 teaspoon xanthan gum
1/2 teaspoon salt

Wet ingredients:
the milk/lemon mixture, plus...
3 Tablespoons flax gel
1/3 cup neutral flavored oil
1 1/2 teaspoons vanilla (optional, but yummy)

In a large bowl, combine dry ingredients and whisk thoroughly. In a smaller bowl, combine wet ingredients, whisk lightly, then add to dry. Whisk vigorously until batter thickens.

(From what I've read, the xanthan gum requires active movement to hydrate it and to activate its thickening properties.)

Let the batter rest while the waffle iron heats. In my experience, gluten-free batters stick badly. I use a standard baking spray, and spray the iron lightly every time I add batter. We have a big, four-square Belgian waffle baker. I use a medium-sized cookie scoop and drop a dollop of waffle batter in the center of each square. I used to put a big blob of batter in the center of the baker, to make one big, connected waffle, but the center wouldn't bake properly. Once I switched to making four individual waffles, they baked just fine.

Bake until crisp and golden brown. I put mine on a cooling rack as soon as they come out of the waffle iron. This keeps them from getting soggy. Store in an airtight container or bag in the refrigerator.

This recipe doubles well. I've learned, with most recipes, to double everything but the salt. Using about 1 1/2 times the salt works out well.

This makes a delicious Saturday morning breakfast! I used some as a base for Strawberry shortcake recently~ delicious with coconut-milk whipped topping or non-dairy vanilla ice cream. :)

As leftovers, they don't retain their crispness. I don't mind that, but if you want more crisp leftovers, you might try toasting them in a toaster, or even re-heating in the waffle iron. I'd be interested to know how well that works.

Happy eating, and thanks for stopping by!

Creamy Fish and Veggie Chowder

This recipe was born out of my wondering how to make a soup golden and creamy without using flour, butter or milk. The pureed carrot base gives this an appealing golden color, as well as adding more veggie nutrient goodness. I used to use cashew cream for this, but now I can’t have cashews. Thick coconut milk works very well, giving it a nice creamy texture. I don’t even like fish very much, but I know it’s an important part of a healthy diet so I try to find ways to fix it that work for me. This recipe became part of our regular meal list. Fish and veggies, with healthy fats, made into a soup that tastes fairly luxurious- what’s not to love?

We like this with a mild, white fish. My favorite is Orange Roughy, but it is hard to find. When Schwan's delivery service had it in stock, I would buy several packages! We have used fresh Cod when we could get it, and that was good. I would imagine that salmon could work well, too. I used to use a half pound, but my husband always wished for more fish, so now I use a full pound. I have considered using different seasonings, like maybe tarragon and bay. Someday. :)

I was thinking today, of how this might be made vegetarian/vegan. Of course, just leaving out the fish works well. Then you have a creamy vegetable soup. If you want protein in it, I'm sure there are options that will work. I often think of mushrooms as a good substitute for “meatiness.” I can’t eat them, so can’t experiment with them. Would chunks of something like portobello mushrooms, seasoned and lightly sautéed, be good in this? I could see small cubes of firm tofu, pressed, dusted with seasoned corn starch and lightly fried, going well with this. That would still have the “light” feel of the fish that works so well in this soup.

This was originally a vegetable soup that I invented, which I quite enjoyed. Later, I added the fish and then the family liked it better. This makes a nice, light lunch or dinner, especially with a good salad on the side. It would be so good with a nice hearty bread alongside. Once I learn to make a really good gluten- dairy- egg- eveything-free bread, this will be one of the first things I make to go with it.

Kristie’s Creamy Chowder

Dairy-free, gluten-free

(could be vegan/vegetarian)

Serves 4

Total time: about 45 minutes to one hour

1 or 2 tablespoons olive oil

2 medium-sized carrots, peeled and chopped small

1 rib of celery, washed, trimmed and chopped small

1 quart of reduced-sodium chicken stock

½ to 1 pound of fresh fish (amount depending on your preference)

               If using it raw, cut the fish into bite-sized pieces, and check for bones.

               If baking first, leave the fillet whole for baking, or if it's quite large,

               cut it into chunks of about four to six inches.

Dried thyme, salt and black pepper (optional: lemon salt), a little garlic powder

1 small head of cauliflower (or half of a large head), washed, cored, and cut into small, bite-sized florets

1 large crown of broccoli (or two smaller crowns), washed, and cut into small, bite-sized florets

1 can thick coconut milk (I use Native Forest brand)

               (or- 1 to 1 ½ cups fairly thick cashew cream)

Dried parsley (about 1/2 teaspoon) 

Dried thyme (about 1 teaspoon)

A little bit of dried onion, about 1/2 teaspoon

There are two ways to do the fish for this chowder: cut it raw and add it at the end, or season and bake it first. I used to do the first way, but have changed, partly because I think it gives more flavor, and also because, when I forget to thaw the fish ahead of time, baking it speeds up the process. 

 

Get all of your other ingredients ready to go, so nothing burns while you frantically prep the next thing. Hear the voice of unfortunate experience there? :)

Preheat oven to 375 degrees Fahrenheit. Put fish fillets into an oiled baking dish. Sprinkle with dried thyme and black pepper. Lemon salt is really tasty on this, but regular salt works just fine. Sprinkle with just a bit of garlic powder. If you can have a "lemon pepper" seasoning blend, that would work well, along with dried thyme. 

 While the fish is baking, heat the oil in a soup pot over medium heat and add the carrots and celery. Stir and cook for a few minutes, then add just enough of the stock to cover the veggies. Cook until they are very soft, adding more stock if necessary so it doesn’t boil dry and burn. (again, the voice of experience)  Once the veggies are soft, pour them and the stock into a bowl to cool. Add the rest of the stock to the pot and add the cauliflower, along with dried thyme and parsley, and a little bit of dried onion. Over medium heat, return to a low boil and cook for about five minutes, then add the broccoli. Cook for five more minutes, or until the veggies are beginning to soften.

Bake  the fish until it is just cooked- just turning opaque (15 minutes?). If it is not quite done, it will finish cooking when added to the soup. You don't want to overcook it, as it may turn to pulp in the soup. Let cool just a little bit, then cut into bite-sized pieces, watching out for bones.

When the cauliflower and broccoli are almost done, add the coconut milk and fish pieces. While that heats, pour the cooked carrots and celery, along with the stock they cooked in, into a blender or food processor. Blend, adding a little stock or water if needed to get it very smooth, then add to the soup pot. Stir well, then taste and adjust salt/seasonings to your preference.

Enjoy! 

*For those who can eat them, fresh onions and garlic would probably be very good in this, and would add good flavor. If you use them, you would want to cut the onion into small pieces and mince the garlic well. I would guess that half of a small yellow onion and one clove of garlic would be enough for this. You could add them along with the carrot and celery, so they would be part of the base puree...or, before cooking the cauliflower, you could add a little oil to the pot and saute the onion until it turns translucent, add the minced garlic and the seasonings, cook very briefly, then add the stock and cauliflower. Whichever way you do it, add the garlic just before the other things are done. It burns so quickly, and makes everything taste bitter.

 

*Cashew Cream- there are several recipes for this on the internet. Basically, you take raw cashews, add an equal amount of water, and let them sit for several hours or overnight, then puree until nice and smooth. When I used cashew cream for this soup, I would start with about 3/4 cup of cashews. I have wondered whether it would be good to discard the soaking water, rinse the nuts, and add fresh water before creaming them.