Tag: Dairy Free

Grilled Zucchini Salad

May 5, 2016 by pamflo

I’m a fan of making zucchini noodles as a healthy substitute for pasta, but it was time to branch out and try a new dish. Zucchini is actually a fruit, with its beautiful yellow blossoms that are edible. Usually eaten as a vegetable, zucchini is high in fiber, potassium and vitamin C. The peak season for zucchini is June through late August. The most delightful part of this salad is the pomegranate molasses, a thick tart syrup that’s drizzled on the grilled […]

Categories: Appetizer, Dairy Free, Gluten Free, Lunch Ideas, Nuts, Salads, Side Dish, Vegetables, Vegetarian • Tags: Dairy Free, Drizzle, Gluten Free, Grill

Asian Flank Steak

April 28, 2016 by pamflo

Spring has arrived, and with it the start of grilling season! Flank steak is an inexpensive and versatile cut of meat and is perfect for tacos, lettuce wraps, over a salad or as a main dish. This beefy flavored, lean and fibrous cut of meat benefits from a marinade. Marinating the meat at room temperature for 30 minutes before cooking, both tenderizes the meat and helps with even cooking. If you want to marinate your meat for longer, it can be refrigerated for up to 24 hours. Using […]

Categories: Cooking Tips, Dairy Free, Gluten Free, Lunch Ideas, Meat/Poultry • Tags: Broil, Dairy Free, Gluten Free, Grill, Marinate

Braised Lamb Shanks

April 14, 2016 by pamflo

Braising is a perfect activity for a rainy day. It’s a combination of dry and wet heat cooking. The meat is typically seared over high heat until browned, and then cooked slowly in a flavorful liquid over low heat. This low and slow cooking breaks down the tough connective tissue. The meat takes on the flavors of the braising liquid it’s bathing in. The key ingredients are a good drinking wine, chicken or vegetable broth, fresh herbs and a variety of vegetables. This […]

Categories: Cooking Tips, Dairy Free, Gluten Free, Lunch Ideas, Meat/Poultry, One-Pot Meals, Vegetables • Tags: Braise, Dairy Free, Gluten Free, Low and Slow Cooking, Sear

Roasted Salmon with Harissa Glaze

April 7, 2016 by pamflo

Salmon is a regular item on my weekly dinner rotation. However, it was time to break out of my Asian marinade routine, and this harissa glaze was the perfect change. Although fish night is not a favorite meal in my house, salmon is an important part of a nutritious diet and has many health benefits. Salmon is a heart healthy protein and provides a significant source of omega-3 fatty acids. The key to moist and juicy salmon, is to cook it until it’s […]

Categories: Dairy Free, Gluten Free, Lunch Ideas, Rice/Grains, Seafood • Tags: Bake, Boil, Dairy Free, Glaze, Gluten Free

Chocolate Espresso Meringues

March 31, 2016 by pamflo

Crispy on the outside, chewy on the inside, sweet and flavorful, these meringues hit the spot. Filled with shards of bittersweet chocolate and expresso powder – with enough for a good jolt, these cookies make the perfect snack. Espresso powder is intensely dark, concentrated coffee granules, and perfect for baking. Coffee accentuates the richness of the chocolate, and enhances the overall flavor of baked goods. Instant espresso is usually found at specialty stores or on-line. If it’s not available, use instant […]

Categories: Cookies/Brownies, Dairy Free, Dessert, Eggs, Gifts, Gluten Free, Snack • Tags: Bake, Dairy Free, Gluten Free, Whip

Tuna Ceviche

March 24, 2016 by pamflo

A few weeks ago, my family and I had the pleasure of spending time in Grand Cayman, a beautiful tropical island. We did many wonderful things we rarely do, swim with stingrays, snorkel, jet ski, and even eat some raw fish. All of the local ingredients on the island were so fresh that I was definitely not going to pass on trying some tuna ceviche. Fresh ceviche is an island specialty made with local tuna or conch, local herbs and vegetables. Ceviche is made […]

Categories: Appetizer, Dairy Free, Gluten Free, Lunch Ideas, Seafood, Side Dish • Tags: Dairy Free, Gluten Free, No Cooking

Almond Joy Smoothie

March 10, 2016 by pamflo

“Sometimes you feel like a nut, sometimes you don’t. Almond Joy’s got nuts, Mounds don’t”! That’s the Hershey’s jingle from the 1970’s. The Almond Joy candy bar, an American classic, is a fantastic combination of almonds, coconut and chocolate. This smoothie recipe is a fusion of these flavors in a delicious and healthy beverage. 12 ounces coconut milk (I use the unsweetened, full-fat Native Forest brand) Option: The serving size of this full-fat coconut milk is 1/3 cup (about 3-4 ounces). Feel free […]

Categories: Beverages, Breakfast Ideas, Dairy Free, Gluten Free, Low Sugar, Lunch Ideas, Smoothies/Shakes, Vegetarian • Tags: Dairy Free, Gluten Free, Low Sugar, Whiz

Roasted Beet Tahini

March 3, 2016 by pamflo

I recently attend a thought-provoking and informative conference in California. It was a nutrition and culinary conference, jointly organized by the Harvard School of Public Health and The Culinary Institute of America (CIA). A highlight was that the event was held at the scenic and beautiful CIA campus in Napa Valley. The conference brought together healthcare and culinary professionals to share information about food and health. As part of a hands-on healthy baking workshop, we made a similar beet dip to go with our freshly baked focaccia bread. […]

Categories: Appetizer, Dairy Free, Dips/Sauces, Gluten Free, Lunch Ideas, Snack, Vegetables, Vegetarian • Tags: Dairy Free, Gluten Free, Roast, Whiz

Steamed Cauliflower with Olives and Capers

February 25, 2016 by pamflo

Having heard the requests from my blog readers, I’m posting another cauliflower recipe. The whole roasted cauliflower post is a hugely popular recipe and this will be a close second (find that recipe at http://wp.me/p3Fs85-lu). An array of Mediterranean flavors elevates this dish to more than just steamed cauliflower. This recipe makes a flavorful side dish or a hearty lunch. 1 head of cauliflower (about 1 pound) 1/2 cup pitted olives, coarsely chopped 1 tablespoon salt-packed capers plus more for garnish, rinsed and drained Juice […]

Categories: Appetizer, Dairy Free, Gluten Free, Lunch Ideas, Side Dish, Vegetables, Vegetarian • Tags: Dairy Free, Gluten Free, Sauté, Steam

Avocado Mash

February 18, 2016 by pamflo

Creamy and satisfying, avocado is a great part of any meal. Although high in calories, avocados provide a good dose of healthy fat, potassium, fiber and a variety of vitamins. When shopping for avocados, consider buying a few in different stages of ripeness, and avoid avocados that have soft spots and discoloration. Avocados are best when stored at room temperature. Wash the outside of the avocado before cutting, as not to transfer any bacteria from the skin to the inside. The flesh turns […]

Categories: Appetizer, Breakfast Ideas, Dairy Free, Gluten Free, Lunch Ideas, Snack, Vegetables, Vegetarian • Tags: Dairy Free, Gluten Free, No Cooking

Oven-Roasted Tahini Broccoli

February 4, 2016 by pamflo

One of my most popular blog posts is about roasting a whole head of cauliflower. Planning another cauliflower post, I was surprised to learn in a recent article, that we’re in the midst of a cauliflower shortage. High in demand and low in availability, the prices have skyrocketed. I thought, why not try this recipe with broccoli instead of cauliflower. Broccoli is part of the cabbage family and a good source of both vitamin A and C. Tahini, a paste made […]

Categories: Appetizer, Dairy Free, Dips/Sauces, Gluten Free, Seeds, Side Dish, Vegetables, Vegetarian • Tags: Dairy Free, Gluten Free, Roast

Spicy Tomato Soup

January 21, 2016 by pamflo

We threw an impromptu birthday dinner for my son and some friends, and I thought tomato soup and grilled cheese fit the bill. This is Barbara Lynch’s recipe from her beautiful Stir Cookbook. The soup gets better as the flavors meld, so I always increase the recipe and we devour the leftovers. Although the crème fraîche is optional, I strongly recommend it. The flavor is similar to a mild sour cream and completes the dish. You can make your own by adding […]

Categories: Appetizer, Dairy Free, Gluten Free, Lunch Ideas, Soups/Stews, Vegetables, Vegetarian • Tags: Dairy Free, Gluten Free, Simmer, Whiz

Chicken Provençal

January 7, 2016 by pamflo

As a new year approaches, I love listening to a summary of what was popular the past year. As a teen, I liked to listen to Casey Kasem count down America’s top songs. I recently listened to NPR’s Terry Gross list the top books, movies and streamed television shows for 2015. But even more exciting, The New York Times printed the top saved recipes for 2015! The top recipe, a roasted chicken dish, caught my eye and was the first meal I made after taking a […]

Categories: Dairy Free, Lunch Ideas, Meat/Poultry, One-Pot Meals, Pan Sauce • Tags: Baste, Dairy Free, Roast

Chocolate Bark

December 22, 2015 by pamflo

In preparation for the holidays, I thought I would re-post chocolate bark, a decadent holiday gift idea. It’s a fun and festive recipe, delicious and easy to make. Most professional chocolate is “tempered”, which requires it to be brought to a certain temperature. This ensures a shiny finish, and a longer shelf life. This process takes time and a bit of skill. This bark recipe doesn’t require tempering and is so addicting that it will get eaten before it’s chopped! Un-tempered chocolate […]

Categories: Bars, Chocolate/Candy, Dairy Free, Dessert, Fruit, Low Sugar, Nuts, Snack • Tags: Dairy Free, Melt, Sprinkle, Stir

Roasted Root Vegetables

November 23, 2015 by pamflo

Odd shaped and knobby, the root of the celery stalk is called celeriac. Although it’s not the most beautiful of the root vegetables, its subtle celery flavor is perfect for roasting. To prepare the celeriac, cut off both top and bottom ends so you have a flat base. With a sharp knife, cut vertical strips from top to bottom until you’ve removed all the skin. A vegetable peeler works too. When exposed to the air, the creamy flesh will turn brown, but […]

Categories: Appetizer, Breakfast Ideas, Dairy Free, Gluten Free, Side Dish, Vegetables, Vegetarian • Tags: Dairy Free, Gluten Free, Roast

Potato Waffles

November 12, 2015 by pamflo

Crispy, crunchy and scrumptious, these waffles were devoured immediately after they were photographed! Traditional potato pancakes are a family favorite, but I wanted a twist on a potato recipe and wow, this dish was spot on. If you’re having a small crowd for Thanksgiving this is a fun dish, and the waffles can be made ahead and re-heated in the oven. Post-Thanksgiving breakfast is a great idea too, with a potato waffle topped with smoked salmon and a poached egg. I made two versions of this dish, one gluten […]

Categories: Appetizer, Bacon, Breakfast Ideas, Dairy Free, Gluten Free, Lunch Ideas, Side Dish, Snack, Waffles/Pancakes • Tags: Dairy Free, Gluten Free, Waffles

Sesame Peanut Bars

October 8, 2015 by pamflo

My younger son usually feels left out when I make nutty homemade energy bars, as most of the bars are made with tree nuts, and he has an allergy. Crunchy, healthy and yummy, these bars are made with sesame seeds and peanuts, a legume, not a tree nut. Sesame seeds are available in many colors such as, black, white, red and yellow, and are nutrient-dense and high in dietary fiber. These bars can be made with all white seeds, but the black sesame seeds provide […]

Categories: Bars, Beans/Legumes, Breakfast Ideas, Dairy Free, Dessert, Gluten Free, Nuts/Seeds, Snack • Tags: Bake, Dairy Free, Gluten Free

Grilled Peaches over Greens

September 24, 2015 by pamflo

Happy Fall! No complaints about the weather here in Boston as it has been sunny, warm, and dry. The peaches are as abundant as the apples at the local markets. Plump and juicy, the peaches are perfect in September. When buying peaches, let your nose do the work, they should smell ripe and delicious. I had a hankering for grilled peaches and put this salad together for lunch. Make sure to use a neutral-flavored oil to grill the peaches. If you […]

Categories: Appetizer, Dairy Free, Gluten Free, Greens, Lunch Ideas, Salads, Side Dish, Vegetables • Tags: Dairy Free, Gluten Free, Grill, Whisk

Maple Cinnamon Baked Apples

September 17, 2015 by pamflo

Apple season is here in full force and there is no shortage of apple varieties. The best baking apples balance both tartness and sweetness, and hold their shape during cooking. Granny Smith apples are a favorite among bakers, but Honeycrisp, Pink Lady and Cortland apples are a great choices too. Although I love many apple based desserts, I wanted a lighter apple treat that was still satisfying. There are many ingredients you can use to stuff your baked apple. I decided to forgo […]

Categories: Dairy Free, Dessert, Fruit, Gluten Free, Side Dish, Snack • Tags: Bake, Dairy Free, Gluten Free

Blueberry Shrub

September 10, 2015 by pamflo

A shrub, isn’t that a tree? Indeed it is, but it’s also a “drinking” vinegar. A shrub dates back to Colonial America, when it was a very popular drink and a way to preserve fruit prior to the invention of refrigeration. A shrub is a syrup that combines fruit, sugar and vinegar, and can be added to sparkling water to make a homemade soda, or added to alcohol to make an easy cocktail. Berries, peaches, pineapple and plums work well. The sweetness can […]

Categories: Beverages, Dairy Free, Gluten Free • Tags: Dairy Free, Ferment, Gluten Free, Shake, Strain

Watermelon Granita

August 20, 2015 by pamflo

Ripe, juicy watermelon, nothing could be more satisfying on a hot and steamy summer day. Cut into triangles, cut into cubes, served any way, watermelon is refreshing. I thought it might be fun to make a granita with the watermelon. It reminds me of the Italian ices from the old fashioned ice cream trucks. You can also make an adult version that contains rum or tequila. 1/4 of a whole seedless watermelon Juice of a lime 1-2 tablespoons honey Mint leaves Rum or tequila (optional) […]

Categories: Appetizer, Dairy Free, Dessert, Fruit, Gluten Free, Smoothies/Shakes • Tags: Dairy Free, Freeze, Gluten Free, Whiz