Thai Chicken Lime-Coconut Curry Soup...low glycemic and good for you!

Recently, I have become more aware of the very high glycemic index of many of the gluten free foods that we routinely prepare and purchase while being required to stay on the gluten free diet. 

With type II diabetes in my family, and now finding myself heading in that same direction, I have had to take a long, hard look at what I am eating and also, what I am suggesting to other celiacs in the form of my recipes. Statistics are showing us that now diabetes has become epidemic even among children in this country. A very high glycemic gluten free diet may be adding to the problem for celiac children.

So, in an attempt to "change my ways", from this point forward I will be posting recipes to my blog that are very low glycemic and wholesome....but still as tasty as possible! This soup is to fabulous...and also great for a head cold!

Here goes...

Thai Chicken Lime-Coconut
Curry Soup

Aromatic and satisfying with Thai flavors. The sweet potato adds a natural sweetness and reduces the need for barely any sugar in this recipe.

4 cups chicken stock

5 garlic cloves, roughly chopped

2 ½ T. fresh ginger, roughly chopped

1 T. green curry paste

2 t. coriander seed

1 t. cumin

½ t. peppercorns

¾ cup cilantro leaves and stems

8-12 ounces lite coconut milk

¾ cup shallots, sliced

1 cup mushrooms, sliced

1 carrot, peeled and shredded

½ sweet potato, peeled and thinly sliced

1 boneless chicken breast, thinly sliced

1 T. fish sauce

2 T. lime juice, freshly squeezed

1-2 T. agave syrup or a smaller amount of a sugar substitute, such as stevia

1 jalapeno, thinly sliced and seeded

Garnish: ½ cup minced cilantro, and ½ cup coconut flakes.

In a pot on the stove, heat the first eight ingredients through cilantro. Bring to boil and simmer on low for 25 minutes. Now strain broth over a bowl using a fine mesh strainer. Return broth to pot and add coconut milk, the vegetables and chicken. Cook for about 7 minutes, or until the chicken is cooked through.

In a small bowl, combine the fish sauce, lime juice, sweetener, and jalapeno. Stir and add mixture to the soup. Garnish and serve hot.

This recipe is from the cookbook: "The Farmer's Daughter Cooks Gluten Free."
To watch a slide show 
"tour" of the cookbook, click this link:

http://www.youtube.com/watch?v=zYVft_duuSo

Butternut Squash Bisque

Hearty, flavorful and unique. A wonderful harvest stew topped with grated Gouda, chives, bacon, and garnished with gem-like dried cranberries. Perfect for any Fall or Winter meal and a very special bisque that can be made ahead to serve at Thanksgiving as well!

¼ cup butter or olive oil

2 ½ to 3 pound (or less) raw butternut squash*

1 medium onion, chopped

1 large carrot, coarsely chopped

1 stalk celery, coarsely chopped

2 cloves garlic, chopped

48 ounces (slightly more or less) low sodium chicken broth

2-3 large apples, peeled, cored and chopped

1-2 cups apple cider or apple juice (I used our home made apple wine)

1 chipotle pepper in sauce** 
½ cup low fat sour cream or yogurt, plus extra for garnish

Garnish:

3 ounces smoked Gouda, grated

Center cut bacon, fried and chopped

Chives, chopped

Dried cranberries

Melt butter in 6 quart Dutch oven. Add squash, onion, carrot, celery, and garlic. Cook, stirring until vegetables are tender; about ten minutes. Add broth, apples, cider or apple juice, and chipotles. Reduce heat, cover and simmer for 20 minutes or until all are tender. Remove from heat and allow to cool slightly.

When cooled, puree in pot using an immersion blender wand. (Or puree in batches in the blender.) Blend in the sour cream or yogurt, reserving a little extra for optional garnish. Heat through. Remove from heat.

Top with shredded Gouda, dollop of sour cream, bacon, chives, and dried cranberries if desired.

Notes: *Cut the raw squash in half and scoop out seeds with a spoon. Place, flesh down, in microwavable dish with small amount of water. Cover and microwave about 8 minutes or until tender. Scoop squash out and use in the bisque. (Costco carries the squash chopped and ready to go). **Buy these peppers in a small can and make certain it is gluten free; check the ingredients for wheat.

Makes: Eight to ten servings.

For more recipes, check out my cookbook: "Delicious! The Very Best of Gluten Free and Wheat Free Cooking.

It is available at:

http://www.celiacdiseaseinfo.org    OR at Amazon.com

http://www.amazon.com/Delicious-Cooking-Collection-Celiacs-Sensitive/dp/0615305709/ref=sr_1_1?s=books&ie=UTF8&qid=1282852260&sr=1-

Turkey Chili

This is the VERY best low fat chili I have ever tasted! Lots of veggies, too, and with a unique Mexican twist...chocolate!

1 tablespoon olive oil
1 pound ground turkey
Salt
Pepper
2 teaspoons chili powder
1 teaspoon ground cumin
1 teaspoon dried oregano
Pinch ground cinnamon
1/2 red onion, chopped
3 cloves garlic, chopped
2 carrots, diced 1/2 inch
1 14-ounce can chopped whole tomatoes, with juice 
1/2 GF chipotle pepper in adobo, seeded and chopped, with about 1/2 teaspoon adobo sauce (not all brands are gluten free!)

3 cups water
1 tablespoon cocoa powder
2  14-ounce to15-ounce cans pinto beans or mix of black beans and pintos, drained and rinsed
1/2 cup chopped cilantro, plus 1/4 cup for serving
Bittersweet chocolate, grated, for serving
3 scallions, chopped, for serving
1/2 cup nonfat yogurt or low fat sour cream, for serving
Tortilla chips, for garnish

 In a large, heavy-bottomed saucepan, heat the oil over medium heat. Add the turkey, 1/2 teaspoon salt and 1/4 teaspoon pepper, and cook, stirring, 3 minutes. Add the chili powder, cumin, oregano and cinnamon, and cook, stirring, 3 minutes, or until the water evaporates and the turkey sizzles.

 Add the onion, garlic, and 1/2 teaspoon salt. Cover and cook until the onion is wilted, 5 to 7 minutes. If the onion or the spices begin to stick to the pan, add 2 tablespoons water and scrape with a wooden spoon to release.

Add the carrots, tomatoes, chipotle pepper, water and cocoa powder.
Bring to a simmer; reduce the heat to low, and cook, partially covered, 25 minutes. Stir in the beans and 1/2 cup cilantro, and cook 15 more minutes.

To serve, ladle into soup bowls. Top with scallions, the remaining cilantro, a spoonful of yogurt or low fat sour cream, crushed corn chips, avocado and some grated chocolate!

Makes: Six servings.

For more recipes, check out my cookbook: Delicious! The Very Best of Gluten Free and Wheat Free Cooking.

The cookbook is available at:

http://www.celiacdiseaseinfo.org   OR   http://amzn.com/B002GQ2ZJ

Tuscan Potato-Sausage Soup...Gluten free, of course!

 

While I was thrilled to hear that Olive Garden offered a gluten free menu, at the same time I was disappointed to find that not one of their soups was offered gluten free!

So, taking matters into my own hands, I set out to correct this little problem! Here is my recipe for “Zuppa Toscana”, roughly based on Olive Garden’s  potato-sausage-kale soup; only now rendered gluten free. Enjoy!

1/2 to 1 pound ground Italian sausage*
4-6 strips center cut bacon, chopped
½ t. crushed red pepper flakes (more or less depending on how spicy your Italian sausage is)
1 onion, diced
2 t. garlic, minced
3 T. GF flour blend
6-8 cups broth 

1 to 2 pounds russet or Yukon gold potatoes, washed and sliced
½ bunch of kale, finely chopped

1 cup cream or fat free half ‘n half, heated

Salt and pepper
 

Saute' bacon and sausage together with red pepper flakes in a large pot. Drain excess fat and set the meats aside or place in the refrigerator. (Chop up the bacon when cool.)

Saute onions and garlic for 3-5 minutes, until onions are soft. Add flour and stir to blend. Add all of broth and bring to boil until mixture is slightly thickened.

Add the sliced potatoes and cook mixture until potatoes are soft; approximately 15-20 minutes. Now stir in the meats and heat the mixture until simmering. Remove from heat and stir in the heated cream or half ‘n half and chopped kale. Add salt and pepper as desired.

Notes: *I used sweet Italian turkey sausage.

Makes: Two quarts of soup

For more recipes, check out my cookbook: "Delicious! The Very Best of Gluten Free and Wheat Free Cooking. It is available at:   

 

http://www.celiacdiseaseinfo.org

http://www.amazon.com/Delicious-Cooking-Collection-Celiacs-Sensitive/dp/0615305709/ref=sr_1_1?s=books&ie=UTF8&qid=1282852260&sr=1