Roasted Garlic Mashed Potatoes

You can make this a day ahead. Keep it chilled in the refrigerator, and then warm it in a slow cooker or in the microwave when you’re ready to eat.

Ingredients:

1 large head garlic

1 teaspoon olive oil

3/4 cup plain lactose-free milk (or almond, soy, or rice milk)

28 to 32 ounces of potatoes, peeled and quartered

Freshly ground black pepper

Salt to taste (optional)

Directions:

1. Preheat oven to 425 degrees. Slice about 1/4 inch off the top of the garlic heads, throw the tops away, and place the heads on a piece of foil. Drizzle olive oil over the top of the garlic heads and wrap them well in the foil. Bake until tender and golden (about 35 minutes). Remove from oven and let stand until cool enough to handle. Peel the skin away from the garlic cloves.
2. While garlic is baking, place quartered potatoes in a large microwave-safe container with 1/4 cup of water and cook on HIGH until potatoes are tender. If you prefer to use the stove, place potatoes in a stockpot, cover with cold salted water, and bring to a boil. Cook until very tender, about 12 minutes. Drain potato pieces in a colander.
3. Add hot, steaming, and drained potato pieces directly to a large mixing bowl, along with the garlic cloves and any olive oil drippings, and lactose-free milk (or almond, soy, or rice milk). Beat on low just until blended.
4. Season with pepper and salt, if desired.

Yield: 6 servings

Per serving: 150 calories, 5 g protein, 31 g carbohydrate, 1.5 g fat (0.2 g saturated fat, 0.8 g monounsaturated fat, 0.5 g polyunsaturated fat), 0 mg cholesterol, 3.2 g fiber, 29 mg sodium. Calories from fat: 9%. Omega-3 fatty acids: 0.2 g, Omega-6 fatty acids: 0.3 g

Coconut Tapioca Pudding

If you grew up with tapioca pudding, this may be one of your comfort foods. Here’s a quick and light low-lactose recipe.

Ingredients:

3 tablespoons quick-cooking tapioca

2 tablespoons granulated sugar

2 1/2 cups lactose-free milk with a splash of vanilla extract (or vanilla soy, almond, or rice milk)

1 teaspoon coconut extract

1 large egg (higher omega-3, if available)

1/3 cup shredded or flaked coconut

Directions:

1. Combine sugar, tapioca, lactose-free milk (or soy, almond, or rice milk), and egg with whisk in a medium, nonstick saucepan. Let stand 5 minutes.
2. Stir in coconut. Cook and stir over medium heat until mixture comes to a full boil (it will take about 8 minutes). It will thicken as it cools. Remove from heat and stir in coconut extract. Cool 20 to 30 minutes.
3. Stir the mixture and spoon into serving or dessert cups. Serve warm or chilled.

Yield: 5 servings

Per serving: 130 calories, 5 g protein, 19 g carbohydrate, 4 g fat (1.5 g saturated fat, 1 g monounsaturated fat, 1.5 g polyunsaturated fat), 45 mg cholesterol, 0.5 g fiber, 78 mg sodium. Calories from fat: 28%. Omega-3 fatty acids: 0.2 g, Omega-6 fatty acids: 1.3 g

Lactose-Free Mac and Cheese

Ingredients:

1 1/2 cups dried whole-wheat elbow macaroni

1 tablespoon olive oil

3 cups thinly sliced crimini mushrooms

1 1/2 teaspoon minced garlic (or 1/2 teaspoon garlic powder)

1/4 teaspoon black pepper (add more, if desired)

2 tablespoons cornstarch

1 1/2 cups plain lactose-free milk (or almond, rice, or soy milk)

5 ounces shredded or cubed soy cheddar cheese

Black pepper to taste

Directions:

1. Bring about 8 cups of water to a rolling boil, add macaroni noodles, and boil until tender (8-10 minutes). Once pasta is tender, drain well in colander while finishing steps 2 and 3.
2. Add olive oil to a large, nonstick frying pan and heat over medium-high heat. Add mushrooms and sauté until lightly browned. Add garlic and black pepper and continue to sauté for an additional minute; set aside.
3. In 2-cup measure, combine cornstarch with 1/4 cup of lactose-free milk (or almond, rice, or soy milk) to make a smooth paste. Blend in the remaining lactose-free milk. Pour into a medium, nonstick saucepan and bring to a gentle boil over medium heat, stirring frequently. Once the mixture begins to thicken, reduce heat to simmer and stir in the shredded or cubed cheese. Continue to simmer, stirring frequently, until cheese is melted. Add black pepper to taste.
4. Combine cheese sauce with the drained noodles and spoon sautéed mushroom mixture over the top before serving.

Yield: 3 to 4 servings

Per serving (if 4 servings): 305 calories, 18 g protein, 42 g carbohydrate, 7 g fat, 0.8 g saturated fat, 3 g monounsaturated fat, 3 g polyunsaturated fat, 0 mg cholesterol, 7 g fiber, 540 mg sodium. Calories from fat: 21%. Omega-3 fatty acids: 0.3 g, Omega-6 fatty acids: 2.6 g

Spinach Quiche

Ingredients:

Olive Oil Wheat Crust

1/2 cup whole-wheat flour

1/2 cup unbleached white flour

1/8 teaspoon salt

3 tablespoons extra virgin olive oil

4 tablespoons ice water (a teaspoon or two more, if needed)

Filling

1 1/4 cups plain lactose-free milk (or almond or soy milk)

2 large eggs (higher omega-3, if available)

1/2 cup egg substitute (substitute 2 large eggs, if desired)

1/2 medium sized sweet onion, finely chopped

6 slices crisp, cooked turkey bacon, crumbled (optional)

1 cup shredded soy cheese of your choice (mozzarella or Jack flavors work well)

3/4 cup frozen chopped spinach, thawed and then gently squeezed of excess water

1/8 teaspoon ground nutmeg

1/4 teaspoon ground black pepper (add more, if desired)

Directions:

1. Preheat oven to 375 degrees. In large mixing bowl, combine whole-wheat flour, white flour, salt, and olive oil and beat on low until crumbly. Drizzle ice water over the top and beat on low just until dough forms.
2. Squeeze dough into a ball and place in a deep pie plate coated with canola cooking spray. Use hands to spread dough evenly into bottom and sides of pie plate.
3. In same mixing bowl used for the crust, combine lactose-free milk (or almond milk), eggs, and egg substitute; set aside.
4. In medium bowl, combine chopped onion, turkey bacon (if desired), soy cheese, and chopped spinach, and then pour into the prepared crust. Sprinkle nutmeg and black pepper over the top. Pour the egg mixture evenly over the top of the spinach mixture and bake until center of quiche is set (about 55 minutes).

Yield: 6 servings

Per serving: 256 calories, 16 g protein, 23 g carbohydrate, 11 g fat, 1.5 g saturated fat, 6 g monounsaturated fat, 3 g polyunsaturated fat, 75 mg cholesterol, 3 g fiber, 228 mg sodium. Calories from fat: 38%. Omega-3 fatty acids: 0.4 g, Omega-6 fatty acids: 2

Pecan-Crusted Salmon                                                   

Makes 4 servings

Ingredients

4 4-oz salmon filets

salt and pepper to taste

1 tbsp Dijon mustard

1 tbsp honey

2 tbsp panko breadcrumbs

2 tbsp chopped pecans

1 tbsp chopped parsley

fresh lemon cut in wedges

Directions

1. Sprinkle salmon with salt and pepper.

2. Place salmon skin side down on baking sheet.

3. Combine mustard and honey, and brush on salmon.

4. Mix topping of breadcrumbs, pecans, and parsley and sprinkle over salmon, pressing down into honey mustard coating.

5. Bake salmon at 400°F 10–15 minutes or until flaky.

6. Serve with lemon wedges.

Per serving: 265 calories, 29 g protein, 9 g carbohydrate, 12 g fat (1.6 g saturated fat), 78 mg cholesterol, 0.4 g fiber, 282 mg sodium. Calories from fat: 42%.

Sweet red bell pepper balances the bitterness of broccoli rabe in this risotto. If you can’t find broccoli rabe, use chard instead. Make it a meal: Serve with Arugula & Strawberry Salad.

Servings: 4

Yield: 4 servings, 1 1/2 cups each

Total Time: 45

Prep Time: 45

Recipe Ingredients:

1. 2 cloves garlic
2. 2 sprigs fresh rosemary
3. 1/4 teaspoon crushed red pepper
4. 4-5 1/2 cups reduced-sodium chicken broth
5. 2 teaspoons extra-virgin olive oil
6. 1 red bell pepper, seeded and diced
7. 1 onion, finely chopped
8. 1 cup arborio rice
9. 1 bunch broccoli rabe (rapini), or Swiss chard, stemmed and coarsely chopped
10. 2/3 cup freshly grated Parmesan cheese
11. Salt & freshly ground pepper, to taste

Recipe Steps:

1. Place garlic, rosemary and crushed red pepper in a large teaball or wrap in cheesecloth. Put in a 3-quart saucepan, add broth and bring to a boil over medium heat. Reduce heat to low and simmer for 10 minutes.
2. Heat oil in a large skillet over medium heat, add bell pepper and onion and cook, stirring, until softened, 4 to 6 minutes. Stir in rice and cook, stirring, for 1 minute.
3. Ladle in 1/2 cup of simmering broth and cook, stirring frequently, until most of the liquid has been absorbed, about 1 minute. Continue stirring and adding broth as it is absorbed, 1/2 cup at a time, until only 1 cup of broth remains, about 15 minutes total.
4. Stir in broccoli rabe (or chard) and remaining broth. Cook, stirring, until the rice is just tender and the mixture is creamy, 5 to 7 minutes. Remove from heat and stir in Parmesan. Season with salt and pepper. Serve hot. Microwave method:
5. Place garlic, rosemary and crushed red pepper in a large teaball or wrap in cheesecloth. Put in a 3-quart saucepan, add broth and bring to a boil over medium heat. Reduce heat to low and simmer for 10 minutes.
6. Stir together oil, bell pepper and onion in a 3-quart microwave-safe casserole dish. Microwave, uncovered, on High until vegetables have softened, 5 to 6 minutes, stirring once.
7. Add rice, stirring to coat the grains. Pour in the 4 cups of simmering broth, cover with a lid or plastic wrap and microwave on High until boiling, 5 to 6 minutes. Microwave on medium for 15 minutes.
8. Stir in broccoli rabe (or chard), cover again and microwave on Medium until the rice is just tender and the mixture is creamy, about 3 minutes more. Rotate the casserole dish once if necessary.
9. Remove from microwave. Stir and let stand, covered, for 10 minutes. Stir in Parmesan. Season with salt and pepper. Serve hot.

Recipe Nutrition:

Per serving: 303 calories; 6 g fat (3 g sat, 3 g mono ); 12 mg cholesterol; 47 g carbohydrates; 0 g added sugars; 15 g protein; 2 g fiber; 935 mg sodium; 324 mg potassium.

Nutrition Bonus: Vitamin C (220% dv), Vitamin A (150% dv), Calcium (21% dv)

Carbohydrate Servings: 2

Exchanges:1 1/2 starch, 1 vegetable, 1 medium-fat meat

Easy Agave and Lime Salmon

WebMD Recipe from Foodily.com

By The Gluten Free Goddess

This dish is so easy you can take it from the kitchen to the campground. Prepare it in foil packets and toss it onto the campfire or use your own indoor (or outdoor) grill at home. Amazing with veggie kebabs on the side, this dish will quickly become a family favorite.

Ingredients

4 serving-sized pieces of salmon

1 red onion, sliced

4 scallions, sliced

4 cloves of garlic, chopped

1/3 cup extra virgin olive oil

1/3 cup agave nectar

Fresh lime juice from two large limes

Pinch of cinnamon

Instructions

Preheat the oven to 350 degrees F.

Tear off eight pieces of foil; two for each piece of salmon. Place one serving of salmon on one piece of foil. Season the salmon with a little sea salt and fresh ground pepper.

Combine:

4 serving sized pieces of wild caught salmon

1 red onion, sliced

4 scallions, sliced

4 cloves of garlic, chopped

For the sauce:

1/3 cup extra virgin olive oil

1/3 cup agave nectar

Fresh lime juice from two large limes

A tiny, secret pinch of cinnamon — don’t tell

Combine the olive oil, agave, lime juice and touch of cinnamon in a glass measuring cup. Pour the sauce all over the salmon pieces. Sprinkle the salmon with onions, scallions and garlic.

Place the remaining pieces of foil on each serving and fold the edges to create a packet. Bake in a preheated oven for roughly 20 minutes, till it flakes easily but is not dried out.

Total Servings: 4

Nutritional Information Per Serving

Calories: 450

Carbohydrates: 30.7 g

Cholesterol: 54 mg

Fat:  21.0 g

Saturated Fat: 4.8 g

Fiber:  2.0 g

Sodium:  58 mg

Protein:  20.2 g

Serves: 4                           Prep: 5min Cook: 12min Total: 17min       

Wrap any extra burgers in plastic and freeze them for later.

ZUCCHINI, TOMATO, AND SWISS CHEESE PIE

Ingredients                                                                                                                                                                                                                                           

1 tbsp. unsalted butter, room temperature
¼ cup bread crumbs
Olive oil
1 medium onion, diced
2 garlic cloves, minced
2 medium tomatoes, seeded and diced
3 medium zucchini, quartered lengthwise and thinly sliced
1 tsp. fennel seed
¼ tsp. salt
Freshly ground black pepper to taste
3 large eggs
1/3 cup milk
¼ pound grated Swiss cheese
3 tbsp. grated fresh Parmesan cheese

Instructions

Preheat oven to 375º F.  Butter a 9 inch pie plate, then sprinkle the bread crumbs all over the sides and bottom.  Allow whatever loose crumbs are there to just sit on the bottom.

Heat a large skillet over medium heat.  Add enough olive oil to just coat the bottom, then add the onion.  Sauté until translucent, then add the garlic and sauté for another 3 minutes. 

Stir in the diced tomatoes and sauté another 5 minutes.  Raise the heat to high.  Mix in the zucchini, fennel seed, salt and pepper.  Cook until the zucchini is barely tender, about 5 minutes.  Remove the pan from the heat and cool 5 minutes.  (The recipe may be prepared in advance to this point and chill up to 24 hours.  Bring to room temperature before proceeding.)

Beat the eggs in a large bowl.  Stir in the milk, then mix in the zucchini mixture.  Pour half into the prepared pie plate, top with the Swiss cheese, then pour on the remaining vegetable mixture.  Sprinkle the Parmesan cheese all over the top.

Bake 30 minutes, or until a knife inserted in the center comes out clean and the top is golden brown.  Let sit 10 minutes before cutting.

Adapted from Quick Vegetarian Pleasures

Total Servings: 4

Nutritional Information Per Serving

Calories: 233
Carbohydrates: 18.2g
Cholesterol: 37mg
Fat: 12.7g
Saturated Fat: 7.7g
Fiber: 3.4g
Sodium: 357mg
Protein: 13.5g