Gluten Free: Spinach Salad, Potato Soup, Healthy Chicken Salad, Honey Lime Fruit Toss

It's been cold here. Very cold, like in the single digits. I've often commented on how we eat a lot of soups in the winter time. It seems to just go to the core and help give us some warmth.

This meal is pretty healthy. The potato soup is very good. Most of the healthy things we eat are flavorful, and also much, much better than eating out. I always use fresh ingredients, occasionally frozen, so as to keep the sodium level controllable. Have you ever looked at the sodium content in canned goods??? Yikes! Hubby needs to watch his sodium, so I do not use salt in my cooking. I also use mostly no or low sodium ingredients. If this is not an issue for you, adjust as necessary!

The chicken salad is healthy because it does not use mayo for a base, which is good. It can be eaten on bread or alone. And spinach salad......I can't say enough about spinach and salads. Spinach makes wonderful salad, and the health benefits of spinach are out of this world!!

By the way, this meal is gluten free!

Dinner Tonight is:

Spinach Salad
Potato Soup
Healthy Chicken Salad
Honey Lime Fruit Toss
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Spinach Salad

• 8 ounces fresh baby spinach
• 1/4 cup feta or goat cheese, crumbled
• 1/4 small red onion, thinly sliced
• 8 cherry tomatoes, halved
  
• 1 tablespoon toasted sliced almonds (optional)

• Dressing:
• 1/2 cup balsamic vinaigrette salad dressing
• 2 tablespoons orange juice
• 1 teaspoon grated orange zest (optional)

1. Wash and clean spinach. Tear into bite size pieces and place in a serving bowl. Add half of the feta or goat cheese and onion; toss to combine.
2. Combine dressing ingredients in a small mixing bowl. Pour over salad and toss to coat. Sprinkle with remaining cheese. Top with dried tomatoes and almonds. Serve immediately.

Potato Soup

• 1 3/4 cups diced peeled potatoes
• 1 medium onion, chopped
• 1 carrot, peeled and chopped
  
• 1/4 cup chopped celery
• 1 (14.5 ounce) can reduced-sodium chicken broth (Swanson's Natural Goodness is gluten free)
  
• 1/8 teaspoon pepper
• 3 tablespoons cornstarch
• 1 (12 fluid ounce) can evaporated fat-free milk, divided (use Carnation)
  
• 1 cup shredded reduced-fat Cheddar cheese
• 1/2 teaspoon kosher salt
• 1 teaspoon real bacon bits (like Hormel)

1. In a large saucepan, combine the potatoes, onion, celery, broth and pepper. Bring to a boil. Reduce heat; cover and simmer for 15-18 minutes or until vegetables are tender. Combine cornstarch and 1/4 cup milk until smooth; stir into potato mixture. Add the remaining milk. Bring to a boil; cook and stir for 2 minutes or until thickened. Remove from the heat. Stir in cheese until melted. Serves 5

One serving equals 178 calories, 2 g fat (0 saturated fat), 9 mg cholesterol, 274 mg sodium, 26 g carbohydrate, 0 fiber, 14 g protein


Healthy Chicken Salad

• 4 chicken breasts, baked or boiled, and shredded
• 1 carrot, diced
• 1/4 cup celery, diced
• 1/4 cup Parmesan Cheese
• 1/8 teaspoon pepper

Mix all ingredients together. Serve on wheat bread, or alone.




Honey Lime Fruit Toss

• 2 1/2 cups freshly cut pineapple
• 1 1/2 cups orange segments, cut in half
  
• 2 cups sliced fresh strawberries
• 2 medium firm bananas, sliced
• 2 kiwifruit, peeled, halved, and sliced
• 2 tablespoons lime juice
• 1 tablespoon honey
• 1/4 teaspoon grated lime peel

1. In a bowl, combine the pineapple, mandarin oranges, strawberries, bananas and kiwi. In a small bowl, combine the lime juice, honey, lime peel. Pour over fruit; gently toss to coat.

One serving (3/4 cup) equals 133 calories, 1 g fat (trace saturated fat), 0 cholesterol, 7 mg sodium, 33 g carbohydrate, 4 g fiber, 1 g protein.

Salad, Creamy Tomato Soup and Gooey Grilled Cheese

I got a new cookbook a couple of weeks ago that had a tomato soup recipe in it that I wanted to try. It was actually a very easy recipe, and it turned out very, very good. It was creamy and very tasty and even my daughter kept coming back to the stove to steal spoonfuls of it before I actually served it. There was a bit of complaint from my autistic son because he could feel the finely processed onions in his mouth. That is a shame, really, because he seemed to really like the taste of the soup itself. I will continue to experiment with different ways to reduce that tactile annoyance for him.

This is comfort food, though. Hot tomato soup and gooey grilled cheese. Perhaps a bit more fat than we'd like, but certainly much better than eating out. Besides, there are things that can be done to reduce the fat content if you choose. You can use low fat cheese, or the substitute butter spread. However you make grilled cheese is up to you, and I will probably not include the recipe. I simply butter the bread, add the cheese and cook in skillet until done. The salad was a simple one. Torn lettuce, some cherry tomatoes, a bit of Parmesan, shredded carrots, diced hard-boiled egg and dressing of choice.

This really is very easy and very good.

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Creamy Tomato Soup
Serves 4 to 6

• 2 cups of 100% tomato juice
• 2 teaspoons of finely chopped onions (use a food processor)
• 2 tablespoons of butter or acceptable substitute
• 1 1/2 teaspoons flour
• 1 1/2 cups of 2% milk (substitute half the milk with half-and-half for richer soup)
• 2 tablespoons sugar
• 1/2 teaspoon kosher salt
• 3/4 teaspoon pepper

Melt butter in skillet. Add the flour and onions. Cook until onions brown. Set aside.

Combine milk and tomato juice and cook over medium heat until warmed, but do not boil. Stir in the flour/onion mixture and season with salt and pepper. Simmer for about 15 minutes, stirring often. Add sugar and remove from heat.

Serve immediately.

Gluten Free! : Cream of Tomato Soup and Grilled Cheese

I will be including some gluten free recipes, since I have a new cookbook and am experimenting with some recipes. Also, D has a daughter with Celiac disease and she can not tolerate gluten. Since she has lived her whole life following a gluten free diet, I thought it would be wise to get to learn some recipes as well. After all, a gluten free diet is actually a quite healthy one.

Now, we don't plan to go fully gluten free. But, we do have a child with Autism (with whom we tried gluten free out with briefly a few years ago with no real difference) and also, D has some digestive issues and I wonder sometimes if he may have an intolerance to gluten as well. After all, we already know that for his daughter to have the disease that both parents must be carriers for the gene. So, somewhere in his body is the propensity for it. :)

Keep in mind as well, that other recipes that I have posted are gluten free yet not labeled as such. However, if I label a recipe gluten free, it's because it has come from the gluten free cookbook or from my step daughter or because I checked it out first! I have actually been quite surprised at the number of things we eat that are already naturally gluten free, or can be gluten free with a slight substitution.

Tomato soup and grilled cheese is comfort food for just about everyone. It's kid friendly, and easy to make.

For the soup, you will be using a grain called Quinoa, and you should be able to find it in the health section of your store if it's a decent sized store. If you do not use Bob's Red Mill Quinoa, you will need to rinse the Quinoa grains at least three times in water or they will give a bitter taste due to the grain's natural coating that acts as a repellent. The tomato soup is amazingly flavorful.

Dinner Tonight is

Spinach Salad with Homemade gluten free french dressing
Gluten free Cream of Tomato Soup Soup
Grilled Cheese on Tapioca Bread
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Spinach Salad

* 1 pound fresh, washed and dried spinach leaves
* 4 slices cooked, chopped gluten-free bacon
* 3 hard-boiled eggs, finely chopped
* 1 cup thinly sliced red onions
* 1 cup thinly sliced mushrooms
* 1/4 teaspoon smoked paprika (optional)


Gluten free French Dressing
* 1 cup extra-virgin olive oil
* 1/2 cup sugar (use less if you like a less sweet dressing)
* 1/3 cup gluten-free ketchup
* 1/4 cup apple cider vinegar
* 1 teaspoon gluten free Worcestershire sauce (French's)

Place all ingredients into a medium bowl and whisk until sugar dissolves and dressing is smooth and glossy. Store in a container with a tight-fitting lid and refrigerate.

Yield- About 1 pint



Cream of Tomato Soup

* 2 cups of water
* 1 cup of whole grain Quinoa, such as Bob's Red Mill
* 3/4 teaspoon salt, divided
* 2 tablespoons olive oil
* 1 large sweet onion, diced
* 2 garlic cloves, minced
* 1 cup of diced carrots
* 2 stalks celery, diced (I use a food processer)
* 4 cups of gluten free low sodium vegetable broth (such as Imagine)
* 1 28 oz can of diced tomatoes, with juice
* 2 teaspoons dried basil
* 2 teaspoons red wine vinegar
* 1/2 teaspoon black pepper
* 2 cups green onions, chopped
* 1/2 cup milk


In 2 quart saucepan, bring water to boil. Add quinoa and 1/4 tspn of salt. Reduce heat to low and simmer, covered, for 8 to 10 minutes (until liquid is absorbed). This will yield 4 cups of cooked quinoa. Set aside.

In heavy pot with tight fitting lid, heat oil over medium heat. Add the onion and cook, stirring, for about 3 minutes. Add garlic and cook, stirring, for 1 minute. Stir in carrots and celery. Reduce heat to low, cover and cook about 10 minutes.

Stir in broth, tomatoes, basil, and vinegar and bring to boil over medium heat. Reduce heat to low and simmer, uncovered, for 10 minutes.

Stir in remaining 1/2 teaspoon of salt (omit for those with sodium restricted diets), pepper, green onions and milk and simmer, uncovered, for 20 minutes. Add the cooked quinoa and cook for 10 minutes more, or until soup reaches desired thickness.

Grilled Cheese, Gluten Free

* Butter, softened
* Cooking spray
* 2 slices of Ener-G Tapicoa Loaf
* 2 slices of American Cheese (use Kraft, it's gluten free) or cheddar


Coat skillet with cooking spray and heat over low-medium heat. Spread softened butter on one side of each slice of bread. When skillet is heated, add one slice of bread (butter side down). While it is browning, add slices of cheese and top with 2nd slice of bread, butter side up.

After about 2 minutes, turn sandwich and grill the other side. YUM!

Butternut Squash Soup with Cheese Toast

I have to admit that I am not a big squash eater. But this soup just warms up a cold evening (like most soups do.) That's one reason why I love the colder weather so much, besides the fact that I just hate to be HOT. Autumn and winter is soup season for us, and I really like soup.

This is only one recipe I have for squash soup, and it's creamy and tasty. You won't be disappointed.



Dinner Tonight is

Spinach Salad
Butternut Squash Soup
Cheese Toast
Creamy Rice Pudding

Spinach Salad
Dressing ingredients

• 2 tablespoons fresh lemon jucie
• 1 tablespoon olive oil
• 1 teaspoon sugar (cut to 1/2 tspn for those watching sugar)
  
• 1/4 tspn pepper
• 1/8 tspn salt (omit for low sodium diets)
  

Combine in large bowl and stir with whisk. Add 6 cups of fresh baby spinach, cherry tomatoes cut in half and toss to coat.

Butternut Squash Soup
(makes 4 1-cup servings)

• 1 tablspn butter/margarine
• 3 1/2 cups cubed and peeled butternut squash
• 3/4 cup diced carrot
• 1/2 cup sweet onion, diced
• 2 1/2 cups low sodium, fat free chicken broth
• 1/4 cup fat free half and half

To prepare soup, melt butter in large saucepan over medium-high heat. Add squash, carrot, and onion; saute for 12 minutes. Add broth, and bring to boil. Cover and reduce heat to low; simmer for 30 minutes. Remove from heat; stir in half and half.

Place squash mixture in a blender. Remove center piece of lid to allow steam to escape, and secure lid on blender. Blend until smooth. (Careful. Start out slow to avoid splatters of hot mixture)

Cheese Toast

• 4 1oz slices french bread
• 3 ounces thinly sliced swiss cheese

Preheat broiler. Arrange bread on baking sheet. Broil for 1 minute or until lightly toasted. Turn bread over and top evenly with swiss cheese. Broil for 1 minute.

Makes 4 servings

Preheat broiler

Low Fat Creamy Rice Pudding

• 1 cup uncooked long-grain rice
• 1 12 ounce can evaporated fat-free milk
• 1 1/2 cups fat-free milk
• 1 tsp vanilla extract
• 1/4 cup brown sugar
  

Heat rice, milk, vanilla and sugar in a small saucepan on medium heat, gradually bringing to a simmer, stirring frequently. Reduce heat to low and cook for 20 minutes, stirring frequently until rice is tender and the pudding is thick and creamy. Serve warm or chilled. Stir in extra milk before serving if desired.

Serves 6

Creamy White Italian Bean Soup

The weather is getting cooler, and that means it's time for soups! I love making homemade soups, and D loves it too. It's wonderful to experiment as well as soothing to come home to a nice bowl of hot soup on a cool evening.

`course, as I have mentioned before, we have some picky eaters at home. Sometimes, the soups have to wait until they are somewhere else or else they may get a substitute soup from a can that they do like. There are few soups they like. All of the children love tomato soup, especially if I make grilled cheese to go along with it. They also love chicken noodle soup. When I make potato soup, only one of them eats it. Same with the broccoli and cheese soup (oh it's delicious). And none of them will eat the various bean soups I make, which are all good.

So, our first soup of the Autumn Season is one of our favorite soups: Creamy White Bean Soup with Spinach with cornbread. (REAL cornbread, not from a box)

Creamy White Italian Bean Soup
(makes 6 cups at 295 calories and 5 grams of fat per serving)

• 1 tblspn vegetable oil
• 1 medium onion, diced
• 1 medium celery stalk, diced
• 1 minced garlic clove
• 2 cans cannellini beans, drained (you can use navy beans; I use dry ones for lower sodium)
• 1 can chicken broth (I use the low sodium broth)
• 1/4 tspn pepper
• 1/8 tspn dry thyme
• 2 cups water
• 10-12 oz fresh spinach (I use baby spinach)
• 1 tblspn lemon juice

1. In a 3 qt saucepan, heat oil over medium heat. Add onion and celery. Cook 5-8 minutes, stirring occasionally. Add garlic; cook 30 seconds, stirring.
2. Add beans, broth, pepper, thyme and water. Heat to boiling over high heat.
3. Reduce to low heat, simmer 15 minutes uncovered.
4. With a spoon, remove 2 cups of the bean mixture from soup. Blend in a blender, with the middle part of the lid off to allow steam to escape. Add back to the saucepan.
5. Stir in spinach and cook until wilted. Add lemon juice.
6. Remove from heat, Serve topped with Parmesan.

Southern Cornbread
(not so healthy, but good)

• 2 cups of self rising corn meal
• 1 3/4 cup of buttermilk
• 1/4 cup of oil

1. Heat oven to 450 degrees. Grease a 9 inch ovenproof skillet or 9 inch square pan; place in oven to heat.
2. In large bowl, combine all ingredients; mix well.
3. Remove heated pan from oven, and pour batter into the pan. Bake at 450 degrees for 20-25 minutes.