Chili with Chicken and Black Beans

• 2 medium chopped organic sweet Vidalia onions
• 1/8 cup extra virgin olive oil, plus extra for chicken
• 6-8 cloves of minced garlic
• 2 organic red bell peppers, large-diced
• 2 organic yellow bell peppers, large-diced
• 2 cans of organic black beans, drained
• ¼ cup chili powder, (or to taste)
• ¼ cup ground cumin, (or to taste)
• 1/4 teaspoon dried red pepper flakes, (or to taste)
• 1/4 teaspoon cayenne pepper, (or to taste)
• 2 teaspoons sea or kosher salt, plus more for chicken
• 2 (28-ounce) cans organic whole peeled plum tomatoes in puree, undrained (I love the “Muir Glen” Fire Roasted Whole Tomatoes)
• 1/4 cup minced fresh basil leaves
• 4 split chicken breasts, bone in, skin on
• Freshly ground black pepper

Sauté the onions in the oil over medium-low heat for 10 to 15 minutes, until translucent. Add the garlic and cook for 1 more minute. Add the peppers, chili powder, cumin, red pepper flakes, cayenne, and salt. Cook for 1 minute. Crush the tomatoes by hand and add to the pot with the black beans and basil. Bring to a boil, then reduce the heat and simmer, uncovered, for 30 minutes, stirring occasionally.

Preheat the oven to 350 degrees F.

Rub the chicken breasts with olive oil and place them on a baking sheet. Sprinkle with salt and pepper. Roast the chicken for 35 to 40 minutes, until just cooked. Let cool slightly. Separate the meat from the bones and skin and cut it into 3/4-inch chunks. Add to the chili and simmer, uncovered, for another 20 minutes. Serve hot, or refrigerate and reheat gently before serving.

Recipe from “Gourmet Sensations, Healthy Food Alternatives” by Cindy Karas

Chili with Chicken and Black Beans

Gluten Free Buckwheat Pancakes

- 1 cup coconut milk
- 1 organic egg
- 3 Tbsp canola oil
- 5 Tbsp all purpose Gluten Free Flour Mix (see recipe)
- 5 Tbsp buckwheat flour
- 2 Tbsp ground flax seed
- 1 tsp raw unprocessed sugar
- ½ tsp salt
- 1 tsp baking soda

Whisk together milk, egg and oil. Separately mix the dry ingredients together. Add to the milk and egg mixture until just combined. At this point you can add some frozen blueberries if you like to the mixture but be sure to fold gently not to break the blueberries & end up with blue pancakes! Cook on a griddle lightly rubbed with oil. Serve with additional fruit and or syrup.

From “Gourmet Sensations, Healthy Food Alternatives” by Cindy Karas

Gluten Free Buckwheat Pancakes

All Purpose Gluten-Free Flour Mix

- 1 cup brown rice flour (requires refrigeration)
- 1¼ cup white rice flour
- ¼ cup potato starch flour
- 2/3 cup tapioca starch flour
- ¾ cup sweet rice flour
- 1/3 cup arrowroot
- 2 teaspoons guar gum

Mix together & store in air tight container.
Triple this flour mix recipe and keep it on hand for all of your baking needs. Once you have the flour mix together you are ready for about a month’s worth of gluten-free baking.
The Multi Blend Gluten-Free Flour mix is used cup for cup in recipes such as tortillas, pancakes/waffles, and cookies. If you plan to use this flour mix for cakes, sweet breads or brownies add an additional ½ teaspoon of guar gum per cup flour mix. Bread, pizza crust, breadsticks, etc. require specific flour combinations for best results

From “Gourmet Sensations, Healthy Food Alternatives” by Cindy Karas

All Purpose Gluten-Free Flour Mix

Zucchini Pancakes

• 5 organic zucchini
• 4 organic whole eggs
• 2 cloves of organic garlic, finely minced
• 1 tablespoon of organic onion, finely minced
• 1 tablespoon of Fresh rosemary, finely minced
• 1 cup of flour, (I use King Arthur’s organic white wheat)
• ½ cup Romano Pecorino cheese, grated (for dairy free, use soy or rice cheese substitute)
• ½ teaspoon of sea salt
• Salt & pepper to taste
• Local organic wildflower honey or maple syrup

Shred zucchini & toss with ½ teaspoon of salt. Place in colander. Position plate on top and weight down with some heavy cans to drain liquid for about 15 minutes. Discard liquid.

In a bowl beat eggs lightly. Add remaining ingredients and stir lightly until just moistened. Batter will be slightly lumpy. Add zucchini & fold until combined.

On a hot lightly oiled griddle, drop a heaping tablespoon of mixture & spread out into about a 3” circle & cook for about 3 minutes on each side or until brown.

Serve with just a few drops of warmed honey or maple syrup, not too much as you want to enjoy the flavors of the savory pancakes.

Can be frozen & reheated at 425 degrees for about 5-8 minutes

From “Gourmet Sensations, Healthy Food Alternatives” by Cindy Karas

Zucchini Pancakes