Diana's Gluten-free Pumpkin Pie Crust

Diana's Gluten-free Pumpkin Pie Crust

Ingredients

• 1 cup Corn Flour
  
• 1 cup Buckwheat Flour
• 2 tblsp Tapioca Flour
  
• 1 tblsp sugar
  
• 1/4 tsp baking powder  
• 1/4 tsp salt
  
• 6 tblsp Butter, unsalted
• 1 tblsp Smart Balance
  
• 1/2 cup cold water
  

Putting it all together

We used Bob's Red Mill gluten-free flours. Sift together all of the dry ingredients. Cut the butter into small cubes and add to mixer. Slowly mix with paddle until it is blended (cut) into the flour but visible chunks remain. Gradually add in cold water, mixing until the dough comes together. Stop mixing, form into a ball with hands, flatten into a 1-inch thick disc and wrap in clear wrap. Save and refrigerate until ready to use. You will notice that the dough is darker in color due to the buckwheat flour.

When ready to use, roll out like you would with regular pie dough. I roll the dough out between layers of plastic wrap. Then flip it onto a lightly sprayed (non-stick spray, we use Pam) pie plate; crimp the edges as desired. Fill with your strained pumpkin pie custard; bake as directed in Diana's pumpkin pie recipe. Allow to cool before serving. Enjoy!

Best Wishes for a Happy and Healthy Thanksgiving!

Blog-post, photos and recipe Copyright (C)Wind. All rights reserved.

Diana's pie dough recipe #pumpkin pie Happy Thanksgiving! #GardenCuizine

Diana's Pie Dough in a Pinch

Went to make a batch of my usual, shortening free, pie dough recipe for Thanksgiving pumpkin pie and apple pie and we didn't have any plain yogurt! Oh my!!

I could have used ground cookie crumbs or graham cracker crumbs; but some pies, like pumpkin and apple, taste best with a traditional pie crust. 

Below is another pie dough recipe to use in a pinch!

Ingredients

2 cups unbleached all purpose flour

1/4 tsp salt

1 Tblsp sugar

7 Tblsp unsalted butter (or Earth Balance Vegan Buttery Sticks*)

1/4 cup trans fat free vegetable shortening

1/4 cup ice cold water

 

Yields two pie bottoms or one pie top and bottom

Putting it all together

Sift together the flour, sugar and salt. Add to mixing bowl. 

Cut the butter into small 1/4 inch cubes. Add a few at a time while mixing on low. After a minute, turn off the mixer and reach in and feel for any chunks; squeeze the butter chunks with fingers to "sheet" into the flour. Mix again, but not for too long. 

Add in the shortening. Mix again to combine into the flour. 

Add the cold water and mix using the paddle attachment for another minute or so. Stop periodically to see if the dough can hold together when squeezed. Use judgement if you need to add a little more water. 

When dough can be squeezed and holds together, you're done. Divide and press into two equal balls. Do not over work the dough. Place one at a time onto clear wrap; flatten into disc about an inch thick. Wrap. Repeat w/other ball. 

Refrigerate to rest for at least one hour. 

When ready, roll out to about a 1/2 inch larger than pie dish and fit as desired.

*Have not tested this product, but should work for vegan option. Let me know if you try it.

Related Links

Is Butter Really Back?

Recipe and blog post Copyright(C)Wind. All rights reserved. 

 

@AmDiabetesAssn Cauliflower Mashed Potatoes #GardenCuizine #diabeticrecipe #lowcarb #Thanksgiving

Cauliflower Mashed Potatoes
low carb - fat free
high Vitamin C 

According to many parents I've spoken with, mashed cauliflower tastes so good that even children who don't eat their veggies will eat this. Pureed veggies add good nutrition for adults too, especially those on bariatric diets and anyone needing soft, pureed food. 

Nutrient dense cauliflower is considered a brassica or cruciferous veggie, which scientific studies show as being important for disease prevention. This recipe is quick and easy to prepare and is low in carbohydrates making it a healthy choice for diabetics, especially on Thanksgiving - a day known for excess carb consumption. 

Serves 6
Ingredients
Cauliflower 1 large head (840g)
2 cups water
1/4 cup dried potato flakes
salt and pepper

Putting it all together

• Wash and chop cauliflower into florets. Place cauliflower in pot and add water. Bring to boil, reduce to simmer and steam cauliflower in covered pot. Cook until really soft. Strain saving liquid.
• Puree in blender OR drain out some of the liquid and puree and mash the cauliflower right in the pot, adding back more liquid if needed. 
• Sprinkle in a little potato flakes to add desired texture. In my opinion, straight up cauliflower tends to lack the thicker, creaminess of potatoes; adding just a little potato flakes seems to perfect the recipe without adding any excess carbohydrates to worry about.  
• Season to taste with salt and pepper.

Note: no butter, milk or added fat needed if serving with gravy. If serving plain you may wish to add a tablespoon of butter, grated Parmesan cheese or Smart Balance spread.
 
GardenCuizine Nutrition Data Cauliflower Mashed Potatoes  
Serving size 1/6 recipe (147g)
Excellent Source: Vitamin C and Folate
Good Source: dietary Fiber, Vitamin B6, Potassium
44 Calories; total fat 0; total carbohydrate 9g; dietary fiber 4g (15% DV); net carbs: only 5g; Vitamin C (112% DV WOW!); Vitamin B6 0.3mg (18% DV); Folate 81mcg (81% DV); Potassium 452mg (13% DV); beneficial plant sterols 25mg
Related Links
November is National Diabetes Month

Recipe and blog post Copyright (C)Wind. All rights reserved.

Thanks @Healthykids for the Healthy Fun Thanksgiving #GardenCuizine @Kidseatright

Thanksgiving Veggie Dip
Turkey Appetizer

Thanks to social media and sites like Pinterest and Twitter, you can find fun, creative, ideas for all seasons. I spotted this colorful fella posted from Super Healthy Kids. I knew as soon as I saw it that I was going to try to make it for our adult dinner guests who are all kids at heart. 

My version of Mr. Pepper Turkey was quickly carved from a yellow bell pepper and stuffed with veggie dip made of hummus mixed with plain Greek yogurt. Kids would love to help make this.

His eyes were made from Cheerios and capers with a carrot slice for a beak and wattle. A green accent piece behind his head was made from a thin slice of acorn squash that I happened to have from preparing Baked Nutty for Thanksgiving.  

And, even though turkeys raised for Thanksgiving have mostly white feathers, this gobbler boasted colorful red and orange pepper feathers that were a good source of Vitamin A and high in Vitamin C.

Related Links
For Carving Directions
Photo and blog post Copyright (C)Wind. All rights reserved.

Brussels Sprouts - Great flavor and Nutrition #GardenCuizine #Thanksgiving

Brussels Sprouts

Brussels Sprouts are sprouting on restaurant menus across the country. And, in case you haven't noticed, they are a popular selection for Thanksgiving too.  

Brussels sprouts provide the body with important nutrients such as dietary Fiber, Folate and Vitamin A. We often think of citrus for vitamin C, but Brussels sprouts are also an excellent source of Vitamin C.

Our favorite way to cook Brussels sprouts is to saute them with a little butter and/or olive oil, salt and pepper; sometimes we add chopped onion. You could also roast them in the oven after tossing them in olive oil, salt and pepper. The key is to cook the small cabbages until their outer leaves get brown and caramelized. And, when they do, the taste is out-of-this-world delicious!

You will see Brussels sprouts sold on the stalk during Thanksgiving in super markets across the country. Being known as a cruciferous or brassica vegetable, Brussels sprouts are among the most beneficial of veggies to eat because they also provide a source of sulfur-containing compounds known as glucosinolates. Glucosinolates are phytochemicals that scientific studies have shown may help prevent diseases such as cancer. 

Eating cruciferous vegetables like: Brussels sprouts, broccoli, cauliflower, cabbage, collard greens, kale, kohlrabi, mustard, turnips, radish, watercress, bok choy, horseradish and arugula will benefit your health. Try a taste of caramelized Brussels sprouts, you just may discover another veggie to add to your favorites.

Happy Thanksgiving!

GardenCuizine Brussels Sprouts Nutrition data: 
Excellent Source: Vitamin C, Vitamin K
Good Source: Vitamin A, Folate
1/2 cup 78 grams: total carbohydrate 6g; dietary Fiber 2g  (8% DV); Vitamin A 604 IU (12% DV); Vitamin C 48 mg (81% DV); Vitamin K 103 mcg (137% DV); Folate 47 mcg (12% DV); Potassium 247 mg (7% DV)

Blog post and photo Copyright (C)Wind. All rights reserved.

"Mashed Potaga" you heard it first on @GardenCuizine low-carb Thanksgiving side dish #EatWellAmerica

Mashed Potaga
low-carb, low-fat side dish
perfect for holiday meals

I created the name "Mashed Potaga" since it's a combination of potato and rutabaga. Mashing rutabaga is nothing new. Since rutabaga is not a starchy root vegetable, straight up mashed rutabaga isn't as comforting and creamy as mashed potatoes. By adding just a little potato to mostly rutabaga, the texture becomes comparable and even better because of the distinct, indescribable, good flavor. Mom loves this recipe!

In comparison to mashed potatoes, Mashed Potaga's have less than half the carbohydrates and less than half the calories. And, by making it yourself, you control how much salt is added. This recipe has half the sodium found in typical mashed potatoes.

This recipe is another example of healthy cooking on a budget. The approximate cost per person is less than 50 cents. Enjoy!

Yields: 6, one-cup servings
Ingredients
1 large rutabaga (also called waxed turnip)
1 medium potato (can be any kind; we've used Russet)
2 Tablespoons Smart Balance (or butter)
1/2 cup milk (we use 2%)
1 teaspoon horseradish minced
1/2 teaspoon salt

Putting it all together

• Wash, peel and cut rutabaga into small chunks. 
• Place in stockpot, cover with water and bring to boil. Cover and simmer 25 minutes or longer depending on how big you chopped the rutabaga. When rutabaga chunks are getting soft, peel and chop the potato into chunks. Add to the same pot. Cook until both potatoes and rutabaga are fully cooked and ready to mash. 
• Remove the well cooked root vegetables with a slotted spoon. Mash using a ricer or food mill into a bowl. Use a potato masher to mix in the remaining ingredients. 
• Taste and adjust seasoning as desired. Place in covered serving dish. 
• Can be made in advance and stored for several days in the refrigerator. Reheat in microwave or oven just before serving.

GardenCuizine Nutrition Data Mashed Potaga: 1 cup
   Excellent Source: Vitamin C
   Good Source: Dietary Fiber, Potassium, Magnesium and Vitamin B6
Calories 107; total fat 3g; saturated fat 1g; trans fat 0; sodium 256 mg (11% DV); total carbohydrates 18g; dietary Fiber 3g (11% DV); Potassium 574mg (16% DV); Magnesium ~38.3mg (~10% DV); Vitamin B6 ~0.3mg (~13% DV); Vitamin C 24.8 mg (41% DV)
Photos, Mashed Potaga comparison chart and recipe Copyright (C)Wind. *Mashed Potaga is a name created by GardenCuizine. All rights reserved.

Carving Carbs at Thanksgiving #GardenCuizine #EatWellAmerica @eatright

Carving Carbs at Thanksgiving

If a person had lung cancer from cigarette smoking, what would you think if they wanted to smoke just for the day on Thanksgiving? It's not a good idea, right? Like cancer, obesity is a disease. Overeating during the holidays, or any day for that matter, can be harmful to the health of adults and kids, especially those with diabetes and/or obesity.

If you are not sure you weigh more than you should, calculate your body mass index (BMI) on a free online app. Adults with a BMI greater than 30, and children and teens with a BMI percentile greater than the 95th percentile, should pay attention to diet and lifestyle choices to prevent obesity-related diseases like diabetes.

Diabetics and those overweight or obese know that it is hard to portion control carbohydrates on holidays - especially when you see food overflowing in the environment. The environment can be either at home, at a friend or family member's, or at a restaurant. No matter where you go, holiday feasts can be tempting to over indulge. The good news is that you can still enjoy a holiday feast while portion controlling carbohydrate foods at the same time.

Carbohydrate foods are important for energy, but excess can lead to high serum glucose levels and/or obesity. Excess carbs can come from sugary pies, cakes, cookies and drinks, or in classic Thanksgiving menu items such as cranberry jelly, starchy mashed potatoes, candied sweet potatoes, stuffing and corn.

There are all kinds of ways to carve carbs on Thanksgiving. One way is to rethink candied sweets; you may be able to drastically cut the butter and brown sugar in your recipe and still find it fabulous. Or have you ever tasted rutabaga? Rutabaga can replace most of the potato in mashed potatoes. We made this and got thumbs up from kids and adults at a recent Inspira Health Network’s Diabetic Cooking Class. 

Some diabetic Thanksgiving recipes for cranberry jelly use sugar-free jello or artificial sweetener. I’m not a fan of artificial sweeteners, so I prefer to use pure sugar and eat a smaller portion. Knowing the nutrition data can also be helpful. For example, the GardenCuizine recipe for whole cranberry jelly uses 12 oz cranberries, 1/2-cup sugar and 1/2-cup orange juice, which yields 12 servings at only 12 grams net carbohydrates per serving.

Drink preferences easily put one at risk for consuming excess carbs. Depending on age, holiday drinks often include alcohol or sugary beverages such as sports drinks, soda, juice and sweet teas. Try substituting iced-water with sliced fruit. You may be surprised to see who drinks more calorie and carb-free water instead.

Another strategy to avoid eating excess carbs this Thanksgiving is to keep cookies and sweet treats out of sight until dessert time. Adults need to take the lead and not serve or allow children to eat excess carbohydrates. Keep dessert portions as small as possible. And, don’t forget to include fresh fruit. 

Did you know that stress increases blood sugar levels? So don’t stress out this holiday season and don’t skip or forget to eat breakfast on Thanksgiving morning. Eating breakfast may prevent overeating at dinner.  

Blessings for a Happy Thanksgiving from our kitchen to yours!

Related Links
Carve Carbs at Thanksgiving
Navigating the Holiday Feast
Photo and blog post Copyright (C)Wind. All rights reserved. 

Low-carb Mulled Apple Cider #EatWellAmerica #Thanksgiving #GardenCuizine

 Low-carb
Mulled Apple Cider

Yields 7 cups

Ingredients
4 cups Apple Cider (read ingredient label: look for 100% apple juice, no added sugar!)
3 cups water
2, 4-inch cinnamon sticks
2 whole cloves
1 teaspoon ground cinnamon
optional: float washed small orange studded with a few cloves in the pot for added flavor and fun; or 3 thin orange slices

Putting it all together
Combine all ingredients directly in a crock pot or stock pot. Heat to almost boiling. Reduce heat and simmer until flavors blend and your guest arrive. Serve warm. Enjoy!

Another recipe just in time for National Diabetes Month. We served this at Inspira Health Network's Diabetic Cooking Class.

GardenCuizine Nutrition Data low carb cider: 1 cup, 8 oz., 240 ml: Calories 69 (versus 120 in apple cider), total Carbohydrates: 17g (vs 30g in one cup of apple cider), Vitamin C: 2.1mg (3% DV)

Photo and recipe Copyright (C)Wind. All rights reserved. 

Pumpkin Pie made with Butternut Squash #GardenCuizine

Pumpkin Pie 

made with Butternut Squash
Low in saturated fat, a good source of calcium, 

and a very good source of Vitamin A

Have you ever noticed that Christmas carols sing of pumpkin pie being served during the holidays? "...when they pass around the coffee and the pumpkin pie..."

Baking your own pie guarantees quality ingredients for you, your family and friends. Enjoy pumpkin pie for Thanksgiving and at Christmas too. 

This year we had locally grown butternut squash available so I made pumpkin pie using fresh roasted butternut squash instead of canned pumpkin. It was one of the best pumpkin pies ever! Try butternut squash for a delicious substitute to canned pumpkin.

Click here for my pumpkin pie recipe published online.

Simply substitute pureed butternut squash for canned pumpkin.

Looking for the perfect pumpkin pie crust? 
Click here for my GardenCuizine pumpkin pie dough recipe.

Happy Holidays!
Blog post and photo Copyright © Wind. All rights reserved.