Top Ten Gut Healthy and Gluten-Free Recipes

Top Ten Gut Healthy and Gluten-Free Recipes By: Angela Marturano More healthy recipes, cooking demos, workshops & retreats: www.greendreamsdetroit.com Table of Contents 1. Artichoke Mushroom Chicken 2. Asian-Inspired Kale Superfood Salad (Vegan) 3. Banana-Coconut Pancakes With Blueberry Smash 4. Basic Chicken Broth 5. Chocolate-Banana Flaxseed Pudding (Vegan) 6. Gallo Pinto Spiced Black Beans and Rice (Vegan) 7. Green Goddess Soup (Vegan) 8. Mushroom Quinoa Pilaf 9. Spicy Mango Avocado Salad (Vegan) 10. Yogurt Topping Ideas

ARTICHOKE MUSHROOM CHICKEN Serves 4 2 split (1 whole) boneless, skinless chicken breasts, trimmed of excess fat and sliced in ½ in strips (about 20 oz) 1 can whole artichokes in brine, quartered (Reserve 2T brine) 4 oz Portobello or white mushrooms, sliced thinly 2 cloves garlic, minced Juice of ½ lemon (2-4 T) 2 T chopped parsley 2 T organic butter, separated 1/2T olive oil Pepper In a large skillet, heat 1 T butter and the olive oil on medium. When fat is hot, add the chicken and brown for about 5 minutes per side. Add garlic, mushroom and cook another 5 minutes, until mushrooms soften. Add the whole can of quartered artichokes, 2 T of the artichoke brine, 2T lemon juice, 1 T butter. Stir well and simmer for about 10 min. Sprinkle in parsley and more lemon juice if you like it lemony and stir. Serve hot over smashed (skin-on) redskin potatoes.

ASIAN-INSPIRED KALE SUPERFOOD SALAD Salad 1 large head of curly red or green kale, washed & thick stems removed torn or chopped into bite sized pieces 2 large carrots, shredded (approx. 3/4-1 c) 1 avocado, diced Salt Olive oil Dressing 2 cloves garlic, chopped coarsely 1 tbsp local honey 1 tsp sesame oil 2 tbsp apple cider vinegar OR rice wine vinegar 1/4 c olive oil 1/2 lemon (juiced) 1 tsp sea salt Red pepper flakes to taste 1.5-2 tbsp Eden Organic Sesame Gomasio Combine all dressing ingredients and blend with an immersion blender or in a food processor. Prep kale and place into large mixing bowl. Important step: pour a couple of teaspoons of olive oil and a sprinkle of sea salt onto it. Give it a good massage with your fingers for 3-5 minutes (depends on how thick/coarse the kale was to begin with), until it softens and loses about 1/3 1/2 of the volume. Add carrots. Toss with dressing. Fold in avocado right before serving. This salad is best served 1-2 hours after prepping to allow the flavors to meld. Just re-toss and add a bit more oil/vinegar if needed.

BANANA-COCONUT PANCAKES WITH BLUEBERRY SMASH Blueberry Smash 1/3 c frozen or fresh organic blueberries 1 tsp coconut oil Add blueberries and coconut oil into a small saucepan. Turn on medium heat and let cook while you make the pancakes. When the blueberries are hot and juicy, smash them with a fork and turn the heat to low until you re ready to use. Banana-Coconut Pancakes 1 large ripe banana 2 organic eggs 1.5 tbsp coconut flour 1.5 tbsp unsweetened coconut flakes Cinnamon (large pinch) Sea Salt (small pinch) 1/2 tbsp Coconut Oil Smash banana well and whisk all ingredients together until the chunks are relatively small and everything is well-incorporated. Let sit 3 minutes or so for the batter to thicken. Heat coconut oil in a large pan/griddle or skillet. Pour 4 equal portions of the batter into the pan. Cook for about 4 minutes (med-heat) on each side, or until golden brown. Serve pancakes with smash on top (you can use any kind of fruit - strawberries, blackberries, peaches, etc.) and serve with an egg for some more protein.

BASIC CHICKEN BROTH 1/2 large onion 2 medium carrots 2 medium stalks of celery 1 whole chicken carcass 3 cloves garlic Handful of fresh parsley (optional) 1 bayleaf 1 T sea salt 1 T vinegar 12 c water Instructions: Pull your chicken carcass out of the freezer (no need to defrost) or toss your fresh one into a pot. Roughly chop the veggies (they will be strained out later, so can be whole even) and toss in the pot. Cover with 12c water and 1 T salt (cut in half if you're on a low sodium diet) and the 1 T vinegar, which helps to pull minerals from the bones. Bring it up to a boil, stir, and then bring heat down to a simmer and COVER. Simmer for 4 to 24 hours until the chicken is cooked through and the veggies are falling apart. A shorter time will result in a lighter colored broth. The longer you let simmer, the more nutrients and gelatin will be pulled from the carcass, and the liquid will become darker in color and more rich in flavor and fat. Simmer to desired result and let cool. When chicken carcass is cool, you can pull any remaining viable chicken pieces out of it to use in your soup. Strain over a big glass or metal bowl. To remove fat, refrigerate overnight and skim most, some or none of the fat off of your chicken bone broth. Refrigerate for up to 5 days. Freeze for several months, leaving extra room for expansion of frozen liquid.

CHOCOLATE BANANA FLAX SEED PUDDING {Vegan} 1/2c whole flax seeds soaked in 1 c water for 8 hours (or overnight) 2 bananas 1/2 c almond, coconut or rice milk 1/4 c unsweetened cocoa powder 2 tbsp honey or maple syrup 1 pinch sea salt 1 pinch cinnamon Optional: sprinkle raw sunflower or pumpkin seeds on top plus sliced banana When flax is soaked & ready, it'll be gelatinous and slimy and soak up most of the water. Smash together all of the other ingredients in a mixing bowl and then stir the flax in. Refrigerate for 30 min or so.

GALLO PINTO Spiced Black Beans & Rice 1 c dry brown rice ½ c dry black beans 2 T bean liquid 1 medium yellow onion (diced) 1/2 red, orange or yellow bell pepper (diced) 2 cloves garlic (minced) 1 handful cilantro 1.5 tsp cumin 1 tsp turmeric 1/2 tsp paprika 1/2 tsp chili powder Sea Salt Olive Oil Soak beans overnight and cook. Reserve a couple tablespoons of their liquid. You may use a can of black beans instead. Cook brown rice to the directions on package. In a large saute pan, heat about a tablespoon of olive oil and saute onion, bell pepper and garlic until fragrant. Add cooked beans and rice and about 2-3 T liquid from the beans. Add spices and sea salt to taste and lastly, chopped cilantro. Stir and cook for a minute or two more, until combined and hot. This is a great side dish to be make in a large batch and reheated. Serve with chicken, fish, tofu, shrimp or alone.

GREEN GODDESS SOUP {Vegan} 2 c leeks 2 c broccoli 2 c asparagus 2 c zucchini 2 c celery 2 c kale, stems removed 2 T parsley (minced) 2 cloves (1 T) garlic (minced) 1/2 c organic brown rice 3 T olive oil 2-3 teaspoons sea salt Black pepper 1-2 T fresh squeezed lemon juice Water or broth Step 1 - prep the veggies: The first step is to wash and prep the veggies. Chop all of the veggies (besides garlic and parsley) into bite sized pieces BEFORE measuring it. Mince the garlic and parsley. Here's what mine looked like all prepped: Step 2 - saute + soften: In a large pot, heat your olive oil over medium heat. Sprinkle sea salt over your veggies (you can always add more). Saute stirring frequently, until the veggies are very soft, and start to expel water. Step 3 - water + simmer: Add water or broth - about 4-5 cups to start - enough to cover the veggies by a couple of inches (they will float up). Cover the pot and simmer for 30 minutes, stirring occasionally. Step 4 - thicken + season: Mix in the uncooked brown rice, minced garlic and parsley. Bring to a boil and then return to low. Simmer for another 20-30 minutes or until rice is soft (taste test it!). Step 5 - give it a lemony blend: Add in the 1-2 T lemon juice. Blend with immersion or regular blender until smooth. Add more water if you want to thin it out. Taste and season to your liking with more salt, pepper, lemon. You can let it simmer for a few more minutes if you'd like, but it's done.

MUSHROOM QUINOA PILAF 2 servings 4 oz any kind of mushrooms (baby Portobello), roughly chopped 1 c white or red quinoa (FAIR TRADE), rinsed well 1 clove garlic, minced 1 T white or yellow onion, minced 1 T butter ½ T olive oil 1 tsp sea salt 1/4 tsp pepper 1/4 tsp thyme In a medium saucepan, heat butter & oil. Add mushrooms, garlic, onion and seasonings and saute until fragrant and mushrooms start expelling water (5 minutes or so). Add rinsed quinoa and 1 ¾ c water and bring to a boil. Reduce heat to low and cover. Cook for about 15 minutes or so, until all of the water is absorbed. Sometimes it helps to open the lid slightly near the very end to let any remaining water evaporate out. Serve hot.

SPICY MANGO AVOCADO SALAD Salad ingredients: 2 large handfuls (3 cups) fresh baby spinach 1 avocado, cut into matchstick pieces 1 green (not ripe) mango, cut into matchstick pieces 1/2 onion, sliced thinly 2 tbsp Cilantro, finely diced 1 small jalapeno, thinly sliced into long strips Habenero-Honey-Lime Vinaigrette ingredients: 1/2 habanero pepper, finely diced Juice of 1/2 large lime 1 tbsp honey 1 tbsp extra virgin olive oil Salt & pepper (a few dashes each) Whisk dressing ingredients together. Toss with salad ingredients. Great with a jerk-rubbed chicken or salmon.

YOGURT TOPPING IDEAS Use plain, organic whole yogurt with live cultures or greek yogurt. ½ or 1 cup servings and here are some yummy topping ideas: AMBROSIA Drizzle of honey 1/2 orange 1/2 oz almonds 1/2 oz unsweetened coconut flakes BERRY BLAST 1/3 c frozen or fresh blueberries 2 T tart cherry juice concentrate 1/2 oz walnuts GRANOLA CRUNCHER 2 T granola 2 T dried cherries or cranberries 1/2 oz pecans PEACHY KEEN 1 peach, sliced thinly 1 T soaked chia seeds Drizzle of honey SUPER PROTEIN 1 cup Greek Yogurt 1/2 banana 2 scoops flavored whey protein powder