Monday, February 23, 2015

Good and Simple

     Are you dealing with not much money but a desire to fix something satisfying? Here's the meal for you!
     This will be a two-dish meal: Beef stew and muffins. I will give the wheat version and the gluten free version for the muffins.
     Here's the recipe for beef stew:
     Chop 1 1/2 to 2 pounds of beef roast or steak into bite size pieces. Roll in some corn starch, flour, or white rice flour until thoroughly coated.
     Also mince 2 peeled carrots, 2 stalks celery, 1 onion, 4 cloves garlic, 2 fresh tomatoes, 3 peeled potatoes and 1 zucchinni.
     Heat 4 tablespoons olive, peanut or corn oil in a soup pot. When oil is hot, saute the vegetables, stirring frequently, then stir in the meat, also frying it in the oil. When everything is lightly browned, drain off any excess fat off. Then add enough beef broth/stock to fill the pot 3/4 of the way. (If you have no broth, then, in a separate large pot, bring water to a boil and dissolve bouillon, then add to meat and vegetables.) Simmer on low, stirring constantly until the flour is well-mixed into the broth. Then leave to simmer. (Stir occasionally after that to ensure that it doesn't stick.) 

Here's the recipe for the muffins:
Preheat oven to 400 degrees.
In a medium size mixing bowl (increase recipe if you need to) combine:
Wheat recipe:
~1 1/4 cups flour
~3/4 cup rolled oats
~1/2 cup sugar
~1/2 teaspoon salt
~1 teaspoon cinnamon
~2 teaspoons baking powder
~1 tablespoon applesauce
~1/4 shortening or oil
~1 egg, beaten
~1 cup milk
~1 grated apple

Gluten free, egg free, dairy free recipe:
~1/2 cup sifted brown rice flour
~1/2 cup sifted white rice flour
~1/4 cup sifted sorghum flour
~3/4 cup gluten free rolled oats
~1/2 cup sugar
~1/2 teaspoon salt
~1 tablespoon baking powder
~1 teaspoon xanthan gum, guar gum or cornstarch
~1 teaspoon cinnamon
~1/4 tablespoon applesauce
~1/4 cup corn, peanut or vegetable oil
~1 cup coconut, almond, rice or other milk or just water
~1 grated apple

     Stir batter thoroughly but not excessively--until all flour is dissolved and batter is of medium consistency (not thick and not thin). Pour into greased muffin cups (will make 1 dozen muffins.Sprinkle cinnamon/sugar mix over top of each muffin. Bake for 15-20 minutes, or until inserted toothpick comes out clean.
     Serve hot with the stew.

Allergen information: Wheat recipe is not safe for celiacs, those with alleries to wheat, or those who are wheat sensitive. Gluten free muffins are safe for those with intolerance to wheat, gluten (except for corn if you use cornstarch for a binding ingredient), eggs and dairy. 
Warning: If you have an allergy or intolerance to sunflower seeds, most almond and rice milks have sunflower lecithin in it.

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