Bean and Bell Pepper Salad Recipe

Bean and Bell Pepper Salad | Gluten-free, Dairy-free

One thing I miss about being gluten-free is the feeling of being “stuffed”. I know — weird. Since our diet now consists of predominately whole foods, we can finish a meal, feel satiated but not completely stuffed. Of course, this is healthy but unusual in our American culture which is used to the bloated feeling that follows a meal high in processed carbohydrates.

It’s helpful to remember that wheat gives us carbohydrates, protein and fiber and it is those components that give us the “full belly” feeling. Since I was craving that feeling today, I came up with a gluten-free alternative. Beans! Beans are loaded with protein and fiber and do have some complex carbohydrates.

It’s hot out today in Southern California and since we were cooking on the grill for lunch, I decided to make a bean salad as a side dish.

Bean and Bell Pepper Salad | Gluten-free, Dairy-free

It was delicious – even the boys gobbled it up.

A few notes regarding this recipe:

1) Use the full celery stalk. Cut up the green leafy part too.
2) For added color and a little more zing, use a red onion. I didn’t have any today so I used white onion and it was still fabulous.
3) In the dressing you can use plain ol’ sugar or whatever sweetener your family is used to (I hope it’s natural :) ). But, I highly recommend you try the coconut palm sugar. It really adds a depth to the flavor of the dressing that other sweeteners won’t be able to replicate.
4) You can use olive oil instead of grapeseed oil but I like to get a variety of oils into our weekly diet so I went with grapeseed for it’s benefits.

Let me know if you tweaked this recipe in anyway. I’d love to hear your take on it!

Bean and Bell Pepper Salad
Serves 4 to 8.

Ingredients
1 15-oz can cannellini beans, rinsed and drained
1 15-oz can cut green beans, rinsed and drained
1 15-oz can garbanzo beans, rinsed and drained
2 celery stalks, chopped fine
1/2 onion, chopped fine
1/2 cup canned fire roasted red peppers, drained and chopped
1/2 cup fresh, finely chopped flat-leaf parsley

3 Tablespoons Bragg’s Organic, Raw, Unfiltered Apple Cider Vinegar
1 Tablespoon Organic Coconut Palm Sugar
3 Tablespoons  Grapeseed Oil
1 teaspoons salt
1/8 teaspoon black pepper

Directions
In a large bowl, mix the beans, celery, onion and parsley.

In a separate small bowl, whisk together the vinegar, sugar, oil, salt, and pepper. Add the dressing to the beans. Toss to coat.

Chill beans in the refrigerator for several hours, to allow the beans to soak up the flavor of the dressing. Serve cold.

 

 

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Dairy-free, Gluten-free French Dressing

Gluten-free, Dairy-free French Dressing

One of my fondest memories growing up in Chicago is of going to authentic Italian weddings. The great food, the dancing and running around with dozens of cousins until the wee hours…

But secretly, my favorite part was when salads would be served with a choice of Italian, Ranch or my favorite – French Dressing. I just loved that banquet hall French Dressing! Something about it’s creamy tangy-ness just made my taste buds sing!

Of course, as an adult I have always kept a bottle of French Dressing in my fridge until I recently read the label. Sadly it was loaded with wheat and dairy derivatives. I decided to get creative and came up with this dairy-free, gluten-free version instead.

It’s flavor is delish and sweetly satisfies the cravings of my youth. I hope you get to try it soon and report back to me. What do you think?

 

Dairy-free, Gluten-free French Dressing

Ingredients
2/3 cups grapeseed oil
1/3 cup apple cider vinegar
1 Tablespoon agave nectar
1 teaspoon salt
1 teaspoon paprika
¼ teaspoon turmeric
¼ teaspoon ground black pepper

 

Directions
Combine all the ingredients together is a jar. Shake well before each use. For a “creamier” consistency, blend for 1 minute in a blender or mini food processor. I actually have an immersion blending attachment for my electric mixer that worked well for blending this.

Makes about 1 cup of dressing.

Casein-free Ranch Dressing

Casein-free Ranch Dressing

It’s much easier to go casein-free if you have replacements for some of your child’s culinary favorites. Creamy ranch dressing is one of them.

This recipe is a great alternative to traditional ranch dressing.

Casein-free Ranch Dressing

Casein-free Ranch Dressing

Ingredients

1 cup vegan mayonnaise (like Vegenaise)
1/4 cup rice or almond milk (if needed to thin out the dressing)
1 tsp garlic powder*
1/4 tsp salt
1 tsp onion powder
1/4 tsp black pepper
2 tsp dried parsley
1 tbsp apple cider vinegar
1/2 tsp dried dill

Preparation

Blend all ingredients in a blender or food processor until smooth and creamy. Store in an air-tight container in the fridge until ready to use.

To use this ranch dressing as a dip, make it thicker by adding a extra mayonnaise (and less or no rice milk). Place the dip in the fridge. Depending on your brand of vegan mayo, the dressing may thicken and set as it cools.

 

*At the time I made this, my son was sensitive to garlic (and we are Italian! Sheesh!) so I omitted it and the dressing still tasted great.

 

Let me know if you like this as much as we do! Happy eating!

This post is featured on Healing with Foods Friday.