Polenta is a corn-meal porridge. You can top polenta with anything you like which makes it a delicious options for breakfast, lunch and even dinner.
Polenta is identified as a yellow corn-meal. The way it’s process produces a more whole form of what many know as grits and contains 6 g of fiber. ( The most popular form of grits only have .7 g – yet I believe there is a white corn that can be used to create white polenta “grits” which reserves the whole kernels.
If cooking on the stove-top it takes about 30 minutes. Use 1 cup of polenta to 6 cups of water.
But I prefer the much easier option of using an Instant Pot. This recipe makes 4 – 6 servings.
1 cup polenta
6 cups water or broth
Vegetable Toppings: (in photo)
`1 bell pepper
2 stalks green onion
8 ounces mushrooms
4 ounces cherry tomatoes
4 cups spinach
Salt, pepper and crushed red pepper (optional)
Directions: (for Instant Pot)
Add polenta, water and sprinkle with a little salt (optional) into Instant Pot and stir.
Cook for 10 minutes (manually set or use ‘Rice’ button).
After time is up, Press ‘Cancel’ to switch to ‘Off’ and allow natural pressure release (usually 10/15 minutes).
Stir to combine water and corn-meal. Using a whisk makes this easier.
Heat griddle or pan on stove-top.
Add 1 tsp of oil and/or 2 TBS water to the pan.
Add all vegetables except for spinach and stir-fry (stir-steam) until desired tenderness, sprinkle with seasonings of choice.
Remove vegetables to a plate, turn off heat, add spinach and allow to wilt. (Adding a bit of water to create steam will help spinach wilt.)
Serve by adding polenta to a dish and topping with the vegetables.
This is my go-to recipe for breakfast (in addition to a morning smoothie which I usually have while cooking pancakes). Notice there aren’t any sweeteners, gums or extra fillers in this gluten-free recipe. Just the basic ingredients and I enjoy them with unsulphured molasses, a touch of maple syrup and cold-pressed flax seed oil (an optional boost of Omega-3’s).
Ingredients: 1 cup buckwheat flour 1 cup millet flour 2 TBS ground flax seeds (can add up to 4 TBS) 2 tsp cinnamon 1/2 tsp sea salt 1 tsp apple cider vinegar (or lemon juice) 2 cups nut milk (or water will work just as well) 2 tsp baking powder
Heat a hot griddle or skillet over low to medium heat.
Mix all ingredients together well, except for the baking powder
Allow to sit about 2 – 3 minutes for the flax seeds to help bind the mixture. (The ground flax seeds is a plant-based substitution for eggs.)
Add a bit more nut milk or water to attain the consistency needed to pour the pancake batter onto a griddle.
Add baking powder and mix slightly. ( You can add another tablespoon of water to help the powder dissolve easily.)
Add just a touch of oil if needed(I prefer coconut oil when needed) to your griddle or skillet.
Cook the pancakes. (They should be easy to pour from the bowl and form round circles on the cooking surface. If not, you can use a spoon to spread a bit or add more liquid).
Note: I make my own buckwheat and millet flours using a Vitamix grain container that has a specific blade for grinding grains.
Suggestion: Mix all the dry ingredients together and store in an airtight container. To use, add liquid of choice in 1:1 ratio of dry mix. Allow to sit for 1 minute. Then, if using, add lemon juice or apple cider vinegar. Cook on hot griddle.
This recipe is for Blueberry Muffins using only whole, plant-based (WFPB) ingredients . I hope you will try this recipe. I’m also including the nutrient comparison for your reference (see below). Happy Baking! Ingredients: ⅔ cup unsweetened plant-based milk
Whole Plant-Based Recipe
1 tablespoon ground flaxseeds 1 teaspoon apple cider vinegar 2 cups whole-wheat pastry flour 2 teaspoons baking powder ¼ teaspoon baking soda ¾ teaspoon salt ½ cup unsweetened applesauce ½ cup pure maple syrup 1½ teaspoons pure vanilla extract 1 cup fresh/frozen berries
So, if you want to lower calories, increase fiber and add more nutrients to your diet – you could choose this muffin over the traditional way of making blueberry muffins. Here is a traditional list of ingredients for making blueberry muffins using eggs, milk, butter:
I usually cook a large batch of beans and freeze whatever I don’t use immediately. So, for this recipe the only ingredient that I had to make was the “Not-So” Cheese Sauce that I found in the Vitamix recipe book. If you have the opportunity to purchase a Vitamix you should definitely do so. You won’t regret it. I think I’ve owned mine for about 7 years and the only part I have replaced is the rubber top recently because it wasn’t fitting as snugly as it did when I first purchased it (6 years ago).
I pulled these tacos together rather quickly. The corn tortillas are Tortilla Land brand that I find in my local. The are uncooked and I prepare them on the griddle that I keep on the left side of my stove-top mostly for this purpose (and cooking pancakes just as often).
Tortilla Land corn tortillas (or make your own using masa flour)
black beans (red beans or pinto beans would also be good, canned is fine – just rinse them)
Sometimes a shortcut is a must – like when we need something really quick and easy. This is the reason we need to keep our quick and easy options as real as possible…even if they are stored in our kitchen pantry. Today I found Seeds of Change on the grocery store shelf and I could approve of the ingredient list. I was looking for quinoa, but this one with the added bits of kale caught my attention. I happen to be very fond of kale.
I began preparing the meal by stir “steaming” the fresh ingredients with a few other additions for flavor (see the ingredients list below) and then voila! A very tasty meal appeared in an instant.
Here are the ingredients that I used. Vary them to best suit your taste or double up if you need more. The pine nuts added a rich (butter-like) flavor to this whole plant-based dish.
Oatmeal is my preferred breakfast food. Unfortunately it’s not allowed on the Candida Free or SCD/GAPS healing diets. So I just make it for my husband instead.
It’s fast and easy to prepare and can be flavored anyway you like. I add 1/2 cup of rolled oats (gluten free) and 1/8 tsp salt to 1 cup of water and allow to cook just until it starts to boil. (You can easily double this recipe.)
Then I turn off the heat and with a little stirring it’s done. Oatmeal cooked in this manner will be creamy, but if you want more cream you can add almond milk. I haven’t purchased almond milk in the store for over 5 years, I didn’t buy it often, but I don’t remember it being as creamy as the one I make on my own. You should try some home made almond milk.
Oatmeal with Creamy Almond Milk, Raisins, Cinnamon and Coconut Oil
So, sometimes I have oatmeal with almond milk, raisins, cinnamon and coconut oil.
Then if I want a more “fruity” version. I add fruit (like strawberries or blueberries), dates/raisins a little water (or almond milk) and sometimes cashews (if I want added protein) to the Vitamix and mix until smooth and creamy.
Oatmeal with Blueberry Sauce
So, my goal is to use fresh natural sugars to sweeten my oatmeal. My daughter who likes oatmeal and totally loves blueberries thinks it’s the best flavored oatmeal she’s ever had (much better tasting and surely better for us than any boxed version).
The basic oatmeal recipe can easily be doubled. Also, make sure to cook over low heat so it doesn’t burn.
1/2 cup oatmeal
1/8 tsp salt (optional)
1 cup water
Add all ingredients to a pot over low heat for creamy oatmeal or wait for water to boil to keep oats separate.
I used to blog about every meal/creation that I would prepare, but I have been failing to do so. I always take photos thinking that I will “get to it later”. Well, that hasn’t worked. I just finished eating this mini meal (a meal in between my lunch and dinner), so I figured I better get to it right away.
I apologize, but just about every measurement listed below is an approximate. But, hey, that’s what cooking is all about right? – making adjustments to suit your own taste buds (well, if you are comfortable with cooking anyway).
FINALLY, I have added this one “grain” back to my diet. It’s quinoa (pronounced keen-wah) and Wikipedia describes it as an edible seed that’s not a member of a true grass “cereal” family. All I know is that, so far, it’s not causing any symptoms of brain fog and my digestive system is handling it just fine. It’s not a sticky grain like rice. It’s gluten free. It stays separated when cooked. It’s also a nice grain that can be soaked, sprouted and eaten raw.
Today I wanted to eat quinoa and I wanted to make some wraps. Because, just a few days ago, I ate lettuce wraps at Ruggles Green in River Oaks and they were so yummy and filling that I decided that I would make a recipe of my own. I didn’t try to make the exact recipe…although I will definitely do so in the future. My taste buds had a mind of their own today.
SaladDressing/Sauce (1 to 2 servings):
1 cup vegetable broth
1 thin slice of onion (about 1/8 cup)
1/2 inch knob fresh ginger
1 to 1/2 tsp fresh garlic
green onion tops from 1 green onion
2 TBS fresh cilantro
1/4 cup cashews, soaked and rinsed is best
juice of 1 lime wedge and/or 1 tsp apple cider vinegar
dash of cayenne pepper
salt/pepper to taste
1/4 to 1/2 cup cooked quinoa
lettuce for salad or wraps
Other possible Add-ins:•nori seaweed, dulse, kelp
daikon root, Reishi (mushroom), cucumber, cabbage, bell peppers – ALL candida friendly
carrots, other mushrooms, chestnuts – NOT Candida friendly
Kim-chi (naturally fermented of course)
Add vegetable broth, onion, ginger and garlic to a small saucepan – bring to a boil, then simmer 2 – 3 minutes.
Add broth mixture and remaining dressing/sauce ingredients to a blender or Vitamix. (To prevent it from becoming a green sauce, add the green veggies last and don’t mix fully.)
Assemble salad and place quinoa on top or scoop quinoa plus other ingredients into a large lettuce leaf and cover with the warm sauce.
This recipe is totally safe for anyone on the Candida “Free” Diet. But, if not following the diet you might use rice vinegar instead and/or add “wheat” free Tamari sauce to your recipe. There are so many possibilities to increase the “Asian” flair of this recipe.