Healthy Old Broad

Healthy Baked Goods Recipes Made Without Gluten and Sugar

Black Bean Torte

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Looking for a vegetarian dish, game day snack food or just something different for a lunch or dinner, this black bean torte is a winner. Serve with guacamole and salsa and you have a hit that is healthier than nachos.

Black Bean Torte

Ingredients

  • 2 – 15 oz cans black beans – drained & rinsed
  • 1 cup fresh cilantro – chopped
  • 1 chipotle pepper – chopped
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • ¾ cup vegetable stock
  • 4 Trader Joe’s Brown Rice Tortillas
  • ¾ lb grated sharp cheddar cheese

Garnishes Options:

  • Guacamole
  • Pico de gallo or salsa
  • Sour cream
  • Sliced jalapeno peppers

Instructions

  1. In the food processor combine the black beans, cilantro, chipotle pepper, cumin, salt, pepper and vegetable stock.
  2. Over a gas flame toast each tortilla (like you would a corn one).

Assembly

  1. Spray cookie sheet with non-stick spray.

And now we layer the torte on the cookie sheet:

  • 1 tortilla
  • 1/3 of the bean mixture
  • 1/3 of the cheese
  • 1 tortilla
  1. And repeat two more times
  2. Bake for approximately 10 minutes (so cheese is all melted)
  3. Cut in to slices and serve with garnishes or your choice
  4. Leftover torte: reheat the slice of torte in the microwave and top with an over easy egg….yum great breakfast or brunch or even lunch.

Salmon Spinach Tacos

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Salmon Spinach Tacos are a quick and easy recipe that can be ready in under 20 minutes and is sure to wow your friends and family as it has mine….

Salmon Spinach Tacos

Ingredients

  • 2 medium size salmon fillets
  • 1/2 10oz bag of baby spinach
  • 2 cloves of black garlic (or if you can’t find black garlic which is a milder garlic you can use roasted garlic) **
  • corn tortillas (this recipe will make approx. 8 tacos)
  • 2 to 3 tablespoons olive oil
  • salt and pepper to taste
  • Whole Grain Dijon Mustard

Takes

Instructions

  1. Cut salmon into bit size pieces and season with salt & pepper
  2. Heat olive oil in large frying pan, add garlic and heat for 1 minute. Add spinach and cook until wilted. Remove spinach from pan and set in strainer to release any excess liquid.
  3. Add salmon to the heated pan and sauté until done. This only takes a few minutes.
  4. I heat the corn tortillas over the gas burner. You can do this while the salmon is cooking and but them in a clean kitchen towel to keep warm.

Chicken Tortilla Stewoup

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I am starting with a soup recipe and the journey will continue from soup to nuts.

This is my interpretation of a fabulous chicken tortilla soup which I am call a “stewoup”  I had while on location in Santa Fe, New Mexico.   I decided to call it a ‘Stewoup” as it is heartier than just a soup while being soupier than a stew.

I hope you enjoy this version.

Chicken Tortilla Stewoup

Ingredients

  • Olive oil – 2 to 3 tablespoons for sautéing
  • 1 large sweet onion – diced
  • 1 head of roasted garlic – smashed
  • 1 orange pepper – diced
  • 1 yellow pepper – diced
  • Salt and pepper
  • 1 qt veggie broth
  • 2 chipotle peppers
  • ½ teaspoon cumin
  • 4 chicken quarters (thighs and legs)
  • 2 cups crushed up tortilla chips
  • 3 oz (1/2 bag) baby spinach
  • 5 oz (1/2 bag) Italian Kale
  • Lime – zested and juiced
  • 1 qt veggie broth
  • For garnish: additional tortilla chips and lime (quartered) and chopped cilantro

Instructions

  1. Heat olive oil in cast iron soup pot, add diced onions and sauté, salt while cooking.
  2. Add peppers to pan and continue to cook for about 5 to 7 minutes.
  3. Add chicken to veggies, skin side down and continue to sauté for another 7 to 10 minutes.
  4. Deglaze pan with ½ cup of the veggie broth.
  5. Add ½ of the chopped cilantro, cumin, rest of the broth, and crushed corn chips.
  6. Reduce heat, cover and simmer for about 1 hrs.
  7. After the soup is cooked, remove chicken and pull apart – return chicken pieces to pot (i.e. throw away the bones).
  8. Add the remaining ½ chopped cilantro, spinach, kale, lime zest and juice and stir until spinach and kale are wilted.

You are ready to serve! Garnish as you like…

Orange Chicken with Radish & Bok Choy

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I was missing Chinese food, especially orange chicken. Being gluten free presents quite an issue due to the soy sauce and flour used in restaurants so I made this recipe and let’s just say “Winner, Winner, Orange chicken dinner”.

 

Orange Chicken with Radish & Bok Choy

Orange Chicken

Ingredients

  • 1 lb chicken tenders (breast meat) – cut into bite size pieces
  • ¾ cup cornstarch
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • ¼ teaspoon granulated garlic
  • ¼ teaspoon cayenne pepper
  • 1 cup canola/vegetable oil

Takes

Instructions

  1. Preheat oven to 350 degrees
  2. Combine all the above dry ingredients in a bowl or zip lock bag. Add chicken and coat completely.
  3. Heat oil to get it really hot in large frying pan.
  4. Add coated chicken and cook for approximately 10 minutes – chicken should be golden brown
  5. Remove chicken from oil to a paper towel to drain. Salt chicken while very hot.

For the Orange Sauce:

  • Zest and juice of 1 orange
  • ½ cups Orange Marmalade (I found 100% fruit St. Dalfour Marmalade at Whole Foods that does not add sugar)
  • 2 tablespoon Mirin
  • 2 tablespoons XYLA
  • ¼ teaspoon fish sauce
  • ¼ teaspoon cayenne pepper
  • 1 cup canola/vegetable oil

Takes

Instructions

  1. Combine all the ingredients in a bowl and mix well.

For the Orange Chicken:

  1. Add cooked chicken to orange sauce
  2. Spray baking sheet with non-stick cooking spray
  3. Put sauced chicken on baking sheet and bake for 15 minutes – which chicken is baking make the bok choy

Bok Choy & Radishes

  • 4 heads bok choy – cut in half
  • 5 to 6 radishes – sliced
  • 2 to 3 tablespoons olive oil
  • 1 teaspoon Mirin
  • Salt to taste

Takes

Instructions

  1. Heat oil, add bok choy and radish slices, Mirin and salt, saute’ for 9 to 10 minutes.
  2. Plate bok choy and radishes, add orange chicken to serving dish.
  3. I would serve this dish with rice.