Tabbouleh

Tabbouleh

Fun, colorful, and full of nutrients.
Meet tabbouleh- a vegetarian salad that’s sure to become a fast smash-hit at your house.


Origins

Tabbouleh is a vegetarian salad that originated in Syria, Jordan, Lebanon, Palestine, Israel, and Turkey, and is made with mint, parsley, bulgur (I used quinoa and farro), seasoned with olive oil and lemon juice (1). Some versions only soak the grains, not cooking them, adding semolina, other versions add lettuce (2). Tabbouleh is versatile, and I urge you to get creative and make it your own, keeping in mind its Levantine roots to help guide you along. Tabbouleh is served as an appetizer in Arab culture, and in our home we make it as a side dish or a snack (3).

Ingredients


You’ll need:

– Grains! Tabbouleh is traditionally made with bulgur or semolina, but I frequently make mine with quinoa and farro, and it’s just so tasty. Other good grain options would be brown rice, cous cous, or kamut.
– Olive oil- if you can afford a higher-quality olive oil, this will taste even better
– Fresh lemon juice
– Fresh parsley
– Fresh mint
– Dash of salt

^the “fresh” on the herbs matter too. Give that spice rack a quick rest for this one- thank me later.

I made two versions of this, and the second is gluten-free:
Version 1: farro and quinoa (because I couldn’t find bulgur)
Version 2: quinoa

Directions


-Stove cook the grains, then put them in a glass bowl to soak with with 1/4 C olive oil and 1/4 C fresh lemon juice. Trust me on this one…fresh lemon juice.

-Then, let the grains, fresh lemon juice, and olive oil sit together and get to know each other for awhile, about an hour.

Then add in 1 C fresh chopped parsley and 1 C fresh chopped mint (would also be really good with green onion and oregano!), a diced cucumber, and chopped cherry tomatoes. Mix together ingredients and refrigerate to your heart’s content. Salt and pepper to taste. Serve cold- perfect for summer!

You can top with sliced almonds or dried cranberries for an added crunch.

Storage

I store these in glass pyrex- makes them easy and quick for on-the-go lunch packing.

Let me know if you decide to give this recipe a shot- would love to hear your thoughts or any modifications you made to make it your own!


-Stacey

References

  1. Sami Zubaida, “National, Communal and Global Dimensions in Middle Eastern Food Cultures” in Sami Zubaida and Richard TapperA Taste of Thyme: Culinary Cultures of the Middle East, London and New York, 1994 and 2000, ISBN 1-86064-603-4, p. 35, 37; Claudia RodenA Book of Middle Eastern Food, p. 86; Anissa HelouOxford Companion to Foods.v. Lebanon; Maan Z. Madina, Arabic-English Dictionary of the Modern Literary Language, 1973, s.v. ت
  2. The Oxford Companion to Food. (2019, November 25). Retrieved August 09, 2020, from https://en.wikipedia.org/wiki/The_Oxford_Companion_to_Food
  3. Zelinsky, W. (2001). Expressions. In The enigma of ethnicity: Another American dilemma (pp. 118-119). Iowa City, IA: University of Iowa City Press.

Vanilla Berry-Kiwi Chia Seed Pudding Recipe

Vanilla Berry-Kiwi Chia Seed Pudding Recipe

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Vanilla Berry-Kiwi Chia Seed Pudding

It’s free of gluten and dairy but full of fun, if that’s your thing!

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-1 C coconut yogurt (I used vanilla)
-small splash of milk (sorry, I’m still working on the measuring thing
-1/4 C chia seeds
-1/2 C raspberries
-1/2 C blackberries
-1/2 C strawberries
-1/2 C kiwi, peeled and sliced

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-Mix kiwi, blackberries, and splash of almond milk (we’re talkin’ probably less than 1/4 cup of almond milk. Jusssst a splash) in a medium-large mixing bowl.
-Once mixed(ish), stir 1 C coconut yogurt into mixture
-Add chia seeds and stir some more
-Pour in glass container and refrigerate overnight.
-Enjoy a serving for breakfast (about 1/2 cup), topped with favorite granola

When you wake up in the morning, this should be your view:

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I know it doesn’t look all that appetizing, but it is. Oh. It is. Promise.

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About chia seeds:
-not just for chia pets

chiapet
source: Target.com

Chia seeds have:
-Omega-3 fatty acids
-high in protein (about 4g/serving in this pudding!- not including the protein from yogurt)

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Let me know what you think, or how you played with this recipe to make it even better!

Maple Vanilla Granola Recipe (GF)

Maple Vanilla Granola Recipe (GF)

Maple Vanilla Granola

1/2 C sunflower seeds
1/2 C pumpkin seeds
4 C gluten free oats (or whichever rolled oats are your favorite!)
a dash (or two or three) of cinnamon- I love cinnamon

Mix all these ingredients together in a bowl separate from the wet ingredients.
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Mix:
1/4 C coconut oil
1/4 C organic maple syrup
Justtttt a tad of organic vanilla- I like to eyeball it. (Still working on measuring things!)
1/4 C natural peanut butter
I like to heat these ^ until softened (not too long!)- it’s much easier to stir.

Then, pour the mixed, wet ingredients over the mixed, dry ingredients.

Stir until nice and mixed, once it seems all the dry ingredients have been nicely covered.
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Spread evenly on a non-stick pan and pop in the oven for 30 minutes on 275, stirring frequently (every 8-12 minutes) and making sure it doesn’t burn. You want it this golden brown color!

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You can also get creative and add raisins, almond slices, coconut slivers, or dark chocolate to this mixture once it cools. Store in an air-tight container. Serve over smoothies, ice cream, yogurt, or enjoy by the handful. This stuff is packed with healthy fats and carbs (complex ones!) and also makes a great fuel for runners.

-Stacey

Slow-cooker chicken breast recipe (low FODMAP friendly)

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-1.5-2lbs of boneless, skinless chicken breast (mine was frozen, and that was fine!)

-2 large Idaho potatoes OR 4 new potatoes, diced with skin on (I used Idaho potatoes because it’s what was in the pantry, but I think new potatoes would be even better)

-2 tbsp of garlic-infused olive oil

-2 large lemons, juiced

-1/2 tbsp rosemary

-1/2 tbsp oregano

-dash of black pepper

Mix olive oil, fresh lemon juice (NOTE: don’t use the lemon juice that comes in the crappy plastic lemon and expect this to taste just as good), rosemary, oregano, and black pepper. Pour about 3/4 over chicken in slow-cooker, and pour the rest over the diced potatoes layered on top of the chicken. Close slow-cooker and set to high for four hours, or low for 6-8 hours.

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If you want to make this and you’re not following low FODMAP, feel free to add minced garlic and some diced onion to this recipe! Very aromatic, and you’ll come home from work feelin’ 50 shades of accomplished!

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This could also be layered with green beans and be delicious. I steamed some broccoli separately, and it made for an easy meal.

I intend to make some chicken salad with the leftover chicken.

Let me know if you try this recipe! Feel free to tweak it! Confession: I have a *hard* time measuring ingredients. I’m more of a pinch and pour kind of cook, so if you feel like it needs more or less of something, make it your own! It’s YOUR kitchen! Have fun.

-Stacey

GF/ Low FODMAP PB Granola Recipe

GF/ Low FODMAP PB Granola Recipe

On Sunday, I made homemade granola while we watched a healthy dose of Netflix.

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The very best part about this recipe is that it’s Low FODMAP AND gluten free (AND delicious). Recipe at the end of this post :).

PB granola recipe:

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If eaten in a quantity equal to or less than 1/4 C, it’s low FODMAP.
-2 tbsp coconut
-2 C gluten free old fashioned oats
-2 tbsp pumpkin seeds
-1 tbsp chia seeds

-1 tbsp pure maple syrup
-2 tbsp melted coconut oil
-1/2 C softened PB

mix dry ingredients and wet ingredients separately, then mix them together. Put them in the oven on aluminum foil for 30 minutes on 350, tossing occasionally. Ta-dahh! Granola. My personal favorite way of getting carbs in the early morning

-Stacey