Category: vegatarian

Ambrosia salad

Quack

Gluten free, vegetarian

Ingredients:

8oz container cool whip thawed

1/2 cup sour cream

10 oz can mandarin oranges drained

15 oz can pineapple tidbits drained

16 oz jar maraschino cherries drained and patted dry.

1 cup mini marshmallows multi colored

1 cup sweetened shredded coconut

Instructions:

In large bowl fold together the cool whip and sour cream.

Fold in everything but the marshmallows.

Add marshmallows same day as serving.

Nutrition Estimates:

8 servings: 315 calories, 14g fat, 53 carbs, 1g protein.

Strawberry salad

Quack

Ingredients:

2 cups baby spinach

4 or 5 strawberries

30 grams Feta (optional)

Sliced almonds (roughly 10 for nutritional values)

2 Tbsp poppyseed dressing

Rinse spinach if needed and add to plate. Rinse and slice strawberries. Add to plate, add sliced almonds to plate. Add feta to plate. Add poppyseed dressed to plate. Eat

Rough Nutritional Values:

Serves 1

360 calories, 21 grams carbs, 27.2 grams fat, 14 grams protein

Low ish net carbs, vegetarian, low ish fat, gluten free

Teriyaki Sauce (gluten free)

Quack

Gluten free, dairy free, vegetarian (vegan if you are ok with honey)

Ingredients:

1.5 tsp white vinegar or white balsamic vinegar

1/4 Cup water

1/4 Cup Tamari sauce (gf soy sauce)

3 Tbsp honey (if you are vegan sub white sugar)

1/2 tsp Sesame seed oil

1” knob of fresh ginger or 1/2 tsp dried ginger

2.5 tsp corn starch

3 cloves minced garlic

Instructions:

Over medium low heat add all ingredients except garlic to a sauce pan. Heat to desired temp. Remember to be careful adding cornstarch so it doesn’t clump. When it clumps use a mesh strainer to remove clumps. If you don’t stir often honey may burn to bottom of saucepan.

Put over whatever tasty food you like. Chicken, fish, veggies all are good options.

Nutrition:

3 servings- 102 calories, 1g fat, 21 carbs, 2.8g protein

Peanut sauce *this recipe needs work

Quack

Gluten free, dairy free

Ingredients:

1/2 tsp powdered ginger or 1” peeled fresh ginger

1 clove garlic or 1 tsp minced garlic

1 Tbsp honey

1/2 cup smooth peanut butter

1/4th cup gf tamari

1 Tbsp rice vinegar

1 Tbsp sesame oil

1/4 red pepper flakes

Salt and pepper to taste

Directions:

Mix together. Add or remove rep pepper flakes to taste

Easy American Tacos Bar

Quack

possibly Gluten-free, possibly dairy free, possibly vegan, Possibly vegetarian, possibly low carb, possibly low fat

Taco bars can fit so many diets by how you dress them. Skip the shell and make it a salad, skip the cheese and sour cream and it’s dairy free, go corn shell instead of flour and it’s gluten-free. This makes a great party food.

Note: these are American tacos not Mexican tacos. They both have their own merits and share some ingredients. I recognize that these bare little to no resemblance to the street tacos many of us love.

Possible Ingredients:

Ground beef &/or chicken &/or flank steak &/or fake meat product

Taco seasoning packet (I like McCormick)

Flour tortillas, &/or soft corn tortillas, &/or crunchy corn shells, &/or tortilla chips

Shredded &/or leaf lettuce generally iceberg

Mixed shredded taco cheese

Chopped onion (you can sauté if wanted)

Chopped bell peppers (sauté if wanted)

Avocado &/or guacamole

Sour cream

Picklesd &/or fresh jalapeños

Hot sauces (whatever kind you like but if you are having a party a selection at various heats is nice)

Refried beans &/or black beans

Chopped tomato (I use roma)

Kernel corn

Rice

Instructions:

Cook your meat of choice (or skip if you don’t want meat)

Chop all the toppings to the appropriate sizes and styles you want

Put everything on a surface and assemble whatever Americanized food item you want.

Optional combinations:

Low carb taco salad- shredded lettuce, meat, cheese, onion, peppers, hot sauce, jalapeños

Vegan taco salad- lettuce, black beans, corn, chopped onion, chopped peppers, chopped tomato, avocado, if available vegan cheese &/or fake meat.

Gluten-free tacos- crunchy corn taco shells, meat product (double check spice mix has no flour), lettuce, tomato, pepper, onion, sour cream, cheese, hot sauce, jalapeños

Dairy free Burrito- flour tortillas, black beans, corn, meat, onion, hot sauce, rice

Have fun and mix up your own combos at home.

Nutritional content:

To many options to calculate. I recommend putting your options into my fitness pal or some other nutrition calculator.

Dill Pickle Soup

Quack

Gluten free, vegetarian

Psst… there are only 2 of us so I usually make a half batch.

Psst psst wash your veggies.

Ingredients:

3 1/2 seeded and rough chopped English cucumbers

1 seeded and diced English cucumber

1/4 cup White vinegar

3/4 cup chopped dill

1 3/4 cup sour cream

2 tsp salt

2 tsp black pepper

3/4 cup heavy cream

1/2 bunch Green onion (40 grams roughly)

Instructions:

Purée the rough chopped cucumber and vinegar until smooth and transfer to a large bowl

Whisk or blend in sour cream, heavy cream, dill, salt, & pepper.

Stir in diced (pretty cucumber) and scallions.

Cover and chill overnight. I like to store this soup in canning jars. serve cold

Inspiration:

original recipe from Zingerman’s bake house. Changes have been made.

Nutrition: (makes 6-8 bowls)

Calories – 272, carbs – 11.9g, fat – 23.3g, protein – 3.8g, dietary fiber – 1.4g

Freezing corn for later

Quack

Quick guide: shuck, clean, boil, vacuum seal, & freeze.

More details below.

Step 1 – get corn in season for cheap in bulk. I go to a local farm that has a small store but you might go to a market or grow your own.

Step 2 – shuck corn (remove the green outside and as many of those little hairs you can) we like to do this outside when the weather is nice cause those hairs get everywhere.

Step 3 – get your biggest stock pot and start heating the water.

Step 4 – while you wait for that to heat rinse corn.

Step 5 – cut cobs to manageable pieces and cut off icky bits.

Step 6 – boil corn for 4 min.

Step 7 – put boiled corn into an ice bath to cool.

Step 8 – sort corn for vacuum sealing . I put them on this cookie sheet w a grid thing so that it dries. I sort by size so we can vacuum seal better.

Step 9 – vacuum seal

Step 10 – freeze

Nectarine Cobbler

Quack

Gluten-free, vegetarian

Ingredients:

Fruit filling:

2 cups nectarines sliced

1Tbsp sugar

1tsp King Arthur gf flour

Squeeze of lemon juice

Topping:

1/4 cup sugar

1/4 brown sugar

1/3 cup King Arthur gf flour

1/3 cup oats

1/4 tsp baking powder

Healthy dash salt

3 Tbsp soft butter

3/4 tsp vanilla

1/2 egg

Instructions:

Preheat oven to 350F

Mix the sliced nectarines, lemon juice, & sugar in a sauce pan and heat until they get wet but not until they’re mush. Remove from heat and add flour.

Mix all the dry ingredients for the topping. Then add the wet ingredients.

Grease pan, add filling, put on topping by the spoonful.

Cook for 25-35 minutes until topping is lightly browned.

Great with vanilla ice cream.

Inspired by:

Spicysouthernkitchen.com

Rough Nutritional information: 185 calories, 6.5g fat, 32g carbs, 2g protein

Cheesy grits and eggs

Quack

Gluten Free, Vegetarian, low carb

Ingredients:

2 cups 2% milk

2 cups water

1 1/2 tsp salt (if using a salty cheddar skip)

1 cup quacker old fashioned grits (I use 5 min oats cause I’m lazy)

1 tsp fresh cracked pepper

4 tsp butter

4 oz shredded cheddar (I use Cabot)

4 eggs

Bacon fat or butter (depending on diet) to grease pan

Green onion for garnish

Instructions:

Bring milk, water, & salt to boil. whisk frequently and make sure to get the corners

Add grits. Whisk frequently making sure to get the corners. Whisk until creamy. Add water or milk if needed.

Melt bacon grease or smidge of butter in a skillet or pan. (not the 4 tsp those go in grits). Start scrambled eggs.

Add butter to grits as they get creamy, take off heat and stir in cheese.

Make sure you’re scrambling the eggs.

Dish out 4 bowls of grits, put 1 egg on top, and garnish.

Rough Nutritional Info:

Calories- 399, Carbs- 13.1g, Fat- 30.8g, Protein- 17.9g,

Inspired By: Alton Brown on foodnetwork.com

Sweet & Spicy BBQ Sauce

Quack

Gluten free, dairy free, vegetarian, vegan

Possible upcoming changes to the recipe:

Remove paprika, use raw jalapeños, use less exotic ingredients (notes on ingredient changes next to current ingredients)

Ingredients:

1 Quart Tomato Sauce

116g pickled jalapeño (roughly 16)

1/2 cup dark brown sugar

1 sweet onion

3 cloves minced garlic

3 dried Thai peppers

1 Tbsp paprika

1 tsp mustard powder

1/2 tsp smoked salt (if you can’t get it try the same amount of salt and liquid smoke)

1 tsp pepper

1 tsp red pepper flakes

1 Tbsp coffee liquor (not Kailua) (if you can’t get it try either instant coffee or brewed coffee and vodka)

Instructions:

Put everything in a pot and boil. Taste and adjust for personal preference.

Take out Thai hot peppers dispose of you are happy w heat. Put back in after next step if you want the heat to keep growing.

Use a stick blender or food processor to blend to your preferred consistency. I don’t like my bbq sauce chunky.

Rough Nutritional Information:

31 calories, 7 carbs, .1g fat, 7g protein