Over the last three decades or so, Americans have learned to reduce fat in their diet. Some are still struggling, but many have made good head way to eating a whole food clean diet, for better health.
Even though fat has been reduced, we are still not eating enough of the healthy fats, which include omega-3 fatty acids, including DHA and EPA or both known as “docosahexaenoic acid” and “eicosapentaenoic acid.” Both are found in fatty fish, like tuna or salmon.
The recommendation of consuming omega-3 fatty acids, is 250 milligrams of DHA and EPA, at least 2 times per week, and 3 ounces at each setting.
Our featured recipe fits the bill, so to speak. The recipe is, Mediterranean Salmon Salad with Olive Dressing, and here is what you will need.
Mediterranean Salmon Salad with Olive Dressing
1 pound tiny new potatoes, halved if large
1 pound French green beans, stem ends trimmed
1/2 cup mixed Mediterranean olives, pitted
3 tablespoons olive oil
1 tablespoon horseradish mustard
1 tablespoon lemon juice
1 teaspoon coconut sugar
1/2 teaspoon ground black pepper
2 teaspoons lemon pepper
12 ounce fresh baked salmon, broken into chunks
Turn broiler up, sprinkle lemon pepper onto flesh side of salmon.
Place on a foil lined baking sheet. Place fish under broiler and broil for about 8 to 10 minutes or until fish is done, about 160 degrees. Let cool, chunk and set aside.
Place potatoes in a 4-quart pan and add water to cover. Bring to boiling, and reduce heat. Cover and simmer for 5 minutes. Next add beans and return to boiling.
Reduce heat, cover and simmer another 5 minutes or until potatoes and beans are just tender. Drain well, and set aside.
Meanwhile, place 1/2 cup olives, oil, mustard, lemon juice, sugar, and pepper in a blender. Cover and blend until smooth.
To serve, plate potato and beans mixture and top with salmon chunks. Drizzle with olive dressing. Garnish with a lemon wedge, if desired.
If the dressing is to thick after blending the ingredients together, you can thin it a bit by adding a little more oil, or a little of the brine from the jar of mixed olives.
The most common or traditional use of this flour is making Buckwheat Pancakes.
Amaranth is a broad-leafed, bushy plant that grows about six feet tall. It has brightly colored flowers that can contain up to 60,000 seeds. The seeds are nutritious and are ground into flour.
Not a true grain, amaranth is often called a pseudo-grain, which are seeds but have grain-like characteristics.
Amaranth belongs to the plant family that includes beets, chard, spinach among other eatable sources.
Oat flour is another great wheat alternative. Oat flour has a good amount of protein and fiber, plus a tender texture and mild taste. It can be use it in recipes that include pancakes, protein bars, and cookies.
When using oats as an alternative to wheat, be sure to select gluten-free oats.
These are specially-selected varieties that have eliminated the cross-contamination with wheat, barley and rye.
More Wheat Free Alternatives
There is also Almond flour, which is versatile and easy to work with.
Use almond flour in place of breadcrumbs for breading fish or meat. You can also swap it for white flour in baked goods such as brownies.
Coconut flour though is not good flour to use entirely by itself, as it bakes very differently from white flour and other flour substitutes.
Coconut flour absorbs a lot of moisture and yields a denser, heavier texture out come.
It requires more eggs or wet ingredients to perform.
This flour alternative is ideal for quick breads with lots of wet ingredients, such as banana bread.
There is also chickpea flour (made from beans), as well as tiff flour and millet flour among many others.
Storing Your Gluten-free Flour
Alternative wheat flours are not cheap, so you want to make sure you store them correctly.
It is best to them in the freezer to prevent them from going rancid.
You can store the flours in their original packaging, or in freezer safe containers.
Each alternative flour has its own unique flavor and can be used in many different ways to add variety to your cooking and baking.
Try These Gluten-free or wheat free alternative recipes –
Sensation refers to the faculty of perception of stimuli. So just looking at the image above should be stimuli enough to prepare this recipe for breakfast or any time you feel like something nutty and fruity.
In a large glass mixing cup; smash bananas. Add the egg and mix in well; add flax seed and mix again until well incorporated.
Place a large skillet over medium-high heat. Once heated add coconut butter. Pour banana mix to form a medium or large banana cake. Cook on each side 2 to 3 minutes. Remove to plate. Add the toppings; strawberries and pecans. Pour over maple syrup. Enjoy the sensation.