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Chicken Casserole with Root Vegetables (dairy & gluten free!)

Makes 6-8 servings

It’s not easy to find a dairy and gluten free hot dish! This recipe is very versatile so add your favorite vegetables. Its creamy consistency makes for a comforting dish. I used Bob’s Red Mill gluten free baking and biscuit flour, but you can use any gluten free flour. If you can tolerate ghee (clarified butter), add 2 TBS for flavor when simmering the sauce. You can also try this with leftover turkey (season with rosemary instead of thyme) from Thanksgiving.

 Ingredients

3 cups cooked brown rice

2 baked chicken breasts, shredded

4 tablespoons olive oil, divided use

3 tablespoons water (more if needed)

6 tablespoons gluten-free flour

3 1/2 cups water, divided use

2 teaspoons thyme

2 vegetable or chicken bouillon cubes (low sodium)

4-5 cloves garlic, minced

1 medium onion, diced

1 cup frozen peas

2 cups vegetables, thinly sliced (carrots & parsnips work well)

1/2 cup plain, gluten & dairy free breadcrumbs (optional)

Salt and Pepper to taste

 Directions

  1. Chicken: Preheat oven to 325 degrees. Salt and pepper the chicken breasts, place in a casserole dish and bake covered for 30-35 minutes or until done.
  2. Sauce: In sauce pan bring 2 tbsp oil and 3 tbsp water (or more if needed) to a light simmer. Add flour slowly and blend until smooth. Add thyme. Slowly add 3 cups of water and the bouillon cubes. Blend until smooth. Add chicken and mix thoroughly.
  3. Vegetables: Sauté the onions, garlic and veggies (not the peas!) in olive oil, until the onions are transparent.
  4. Lightly grease a casserole dish. Layer rice on the bottom, then add all vegetables. Pour ½ cup water over vegetables. Then spread the chicken mixture evenly on top. Sprinkle the breadcrumbs on top. Bake covered at 400 degrees for 30-40 minutes. Then, remove the foil or lid and continue baking until bubbly and the vegetables are soft, approximately 10-15 minutes.

Award-Winning Chili Recipe

One of my clients made this recipe for a Chili Cook-off and she won! So I thought I would share it with everyone. The source of protein in this recipe is versatile: beans, organic ground turkey or grass-fed beef. It is a simple one-pot meal and the leftovers are delicious!

Turkey Chipotle Chili
Serves 8

Ingredients:
1 large yellow onion, diced
2 carrots, sliced thin
4-6 cloves of garlic, crushed
3 TBS unrefined olive oil
½ to 1 tsp chipotle chili powder (based on the spice level you prefer)
2 to 3 tsp regular chili powder
2 heaping teaspoons oregano
2 tsp ground cumin
1 lb ground organic turkey or grass-fed beef
1 cup of frozen corn
1 28oz can fire roasted crushed tomatoes
1 15oz can fire roasted crushed tomatoes
2 15oz cans of mixed chili beans (use bean liquid if needed for consistency)
1 15oz can refried beans (Amy’s organic with green chilies works well)
1 gluten-free beer (Optional ingredient. Daura is a good brand.)
2 TBS honey
2 TBS red wine vinegar
¼ to ½ cup chopped cilantro
Sea Salt to taste (start with ½ tsp)

Directions:
1. Sauté diced onion and garlic in olive oil in large heavy pot over medium heat.
2. Stir in chili powder, oregano and cumin.
3. Cook until the onions are soft and coated in seasonings.
4. Brown the ground turkey in another pan and then add to onion mixture.
5. Add corn, crushed tomatoes, chili beans, refried beans, beer, carrot, honey, vinegar and sea salt to
taste.
6. Turn down heat and cook at a low simmer, partially covered, for about 1 hour, stirring frequently.
7. Adjust seasonings as needed and add chopped cilantro.

Gluten-Free Diets: What They Are and How You Can Benefit

Why are we hearing more about celiac disease and gluten sensitivity?
You might be wondering why more people are diagnosed with celiac disease or gluten sensitivity. From my research, a number of reasons emerged. Americans are eating significantly more processed foods, most of which contain gluten, than they ever have in the past; coupled with faster paced, multi-tasking lifestyles. Both of these factors compromise the digestive system. In addition, doctors are more aware of these digestive disorders and are testing more frequently for them.

What’s the difference between celiac disease and gluten sensitivity?
Celiac disease and gluten sensitivity are managed similarly, in that people with these conditions must or should remove gluten from their diet. It’s important to note, however, that there is a difference between these two medical problems. Celiac disease is an autoimmune condition, where the body’s immune system attacks normal tissue, such as the intestinal villi, in response to eating gluten. Because of this, people with celiac disease are at risk for malabsorption of food in the GI tract, resulting in nutritional deficiencies. However, a person with gluten sensitivity usually does not have severe intestinal damage, thus he or she is not at risk for these nutritional deficiencies, but they may have mild to severe digestive discomfort such as bloating, gas, constipation, diarrhea, or cramping.

What is gluten?
Gluten is a glue-like protein found naturally occurring in wheat, spelt, kamut, barley, rye and sometimes oats (oats are often contaminated with gluten). Also, keep in mind that white flour is simply refined wheat flour. Gluten is one of the most complex proteins consumed by man. It has very large molecules relative to other food molecules and for this reason it’s difficult for the human digestive system to metabolize.

How do I get tested for celiac disease or gluten sensitivity?
You can ask your doctor for a blood test and/or intestinal biopsy to determine if you have celiac disease. Keep in mind that you could still be gluten sensitive and not have celiac disease. An effective way to identify non-celiac gluten sensitivity is to do an elimination diet. Take gluten completely out of your diet for 7 days (you must be strict with this) and introduce it heavily on the 8th day. If you are symptom free, then you aren’t sensitive to gluten.

How can I benefit from a gluten-free diet?
If you have celiac disease or gluten sensitivity, it is imperative for your health to eliminate gluten. If you’d like to be gluten-free simply to improve your health, you may experience the following benefits: better cholesterol levels, improved digestion, more energy, clearer thinking and weight loss. These benefits are based on eating gluten-free, whole, natural foods, not packaged “gluten-free foods.” If you don’t have a gluten sensitivity, much of the value of introducing a whole foods, gluten-free diet is coming from improving your diet in general.

How can I reduce or eliminate gluten from my diet?
Below is a list of whole foods that are naturally gluten-free. As I teach my clients, the most important indicator of whether a food is right for you is how your body feels after eating it. No perfect way of eating works for everyone. Listen closely for your body’s messages.

1. All vegetables
2. Gluten-free whole grains such as brown rice, quinoa, millet & buckwheat
3. Plant-based protein sources such as beans, tofu, tempeh & nuts
4. Grass-fed animal protein
5. All fruits

There are many delicious ways to prepare the foods listed above. For example, adding flavorful herbs and spices enhance a meal’s overall appeal. If you need inspiration, visit www.wholefoodsmarket.com for natural, gluten-free recipes.

Gradually introducing natural, gluten-free foods is a great way to improve your health. I don’t recommend someone without a gluten sensitivity to make extreme changes in their diet; however, making consistent, wholesome food choices over time is a sustainable way to improve your health.