Tag Archives: bread

Adobo about you, but I think this casserole is delicious!

I should probably let you think I slaved over this recipe for days until I got it just right, but in reality it was a meal I whipped up because there was nothing else to eat.  It had been a busy day and I didn’t really feel like making dinner; my husband was taking a nap or I probably would have asked him to run to the store for some ingredients.

So I opened up the refrigerator and found a container of adobo sauce hidden in the back.  I had some grass-fed ground beef thawed out.  And, thankfully, I make some pretty awesome cornbread.

So, my husband is in love with this dish.  In fact, my kids ate this dish, even if I did give a little encouragement with the promise of an after-dinner treat.

When I asked my husband what I should call it, he came up with the title above.  He’s clever like that!

Note: I don’t cook with corn or cornmeal very often, but when I do, I use certified organic/non-GMO corn and cornmeal.  

Adobo Casserole

Adobo Casserole: I used ground pork here

Beef Mixture Ingredients

  • 2 T. coconut oil for the pan
  • 1 lb. grass-fed ground beef or pork
  • 1 yellow or white onion (about 1 cup), diced
  • 1 cup cooked corn, divided
  • 7 oz. canned Adobo Sauce, with peppers removed
  • 2 T. tomato paste
  • 1 t. salt
  • 1 t. cumin
  • 2 T. arrowroot powder
  • 1/2 c. water
  • 3.8 oz. can sliced black olives
  • 3/4 c. can chopped green chilis
  • 1/2 c. shredded cheddar cheese, divided
  • 1/2 c. shredded Monterrey-Jack cheese, divided

Corn Bread Topping Ingredients

  • 1 c. gluten-free flour
  • 1 c. cornmeal
  • 1/4 c. evaporated cane sugar (or xylitol or maple syrup or honey work, too)
  • 1 t. baking soda (aluminum-free)
  • 1 t. baking powder
  • 1/2 t. salt
  • 1 egg, pastured, at room temperature
  • 1 c. fresh cow’s milk or coconut milk
  • 1/3 c. coconut oil, melted then cooled a bit
  • 1/2 c. cooked corn (optional)
  • 1/2 c. shredded cheddar cheese, divided
  • 1/2 c. shredded Monterrey-Jack cheese, divided

Plus, additional toppings such as: sour cream, jalapenos, or salsa.

Instructions for the Beef Mixture

  1. Preheat oven to 350 degrees.
  2. Heat a skillet on high heat and melt coconut oil.  Add yellow onion and cook until translucent.
  3. Then add ground beef, cumin, and salt.  Cook until browned.
  4. When let beef is cooking, blend Adobe sauce, tomato paste, and water in a small bowl.
  5. When the beef is browned, add adobo sauce mixture and stir.  Simmer about 5 minutes.
  6. Add black olives and chopped green chilis.
  7. Sprinkle about 2 tablespoons of arrowroot on the ground beef mixture and stir.  Let simmer about 10 minutes and meanwhile prepare Corn Bread Topping.

Instructions for the Corn Bread Topping

  1. In a large bowl, mix gluten-free flour, corn meal, evaporated cane juice, baking soda, baking powder, and salt.
  2. In a small bowl, mix egg, milk and coconut oil.
  3. Make a well in the dry ingredients, then add the wet ingredients to the dry, whisking thoroughly.
  4. Fold in 1/2 c. cooked corn and 1/4 c. of each cheese.

Putting it All Together

  1. In a 9×9″ baking dish baking dish sprayed with coconut oil, pour the Beef Mixture.  Sprinkle with 1/2 c. of each kind of cheese and gently fold in.
  2. Carefully spoon the Corn Bread Mixture on top and spread with a spatula.
  3. Top with remaining cheeses.
  4. Bake at 350 degrees for about 20-30 minutes or until the top is golden and a tooth pick comes out clean.
  5. Allow to cool about 10 minutes before cutting.  Serve with sour cream, black olives, jalapenos, and salsa.

All About Gluten

What is Gluten?

Gluten is a binding protein found in certain grains – all wheat (durum, semolina, faro, kamut, einkorn, graham, spelt), rye and barley.  (It’s also in triticale which is a mixture of wheat and rye.)  Gluten is what gives elasticity to dough that give it it’s shape. 

A Word About Oats

Oats do not naturally contain gluten.  (http://www.cureceliacdisease.org/archives/faq/do-oats-contain-gluten)  However, there can be two problems with oats.  First, some, especially those who have Celiac, may have sensitivity to oats due to the protein avenin found in them, although not all with Celiac will have issues with oats.  (See: http://en.wikipedia.org/wiki/Oat_sensitivity.)  Second, oats can also be a problem for those due to cross-contamination.

Those who are not sensitive to oats may prefer to buy certified gluten-free oats, which are processed in a facility where no gluten-containing grains are processed.  In addition, some like to soak their oats before cooking and consuming to reduce phytates (see Information on Soaking Grains, Nuts, Legumes to Reduce Phytates). 

Symptoms of Gluten Issues

Symptoms of gluten issues can be delayed.  Some people report having delayed symptoms around three days after consuming gluten, lasting days or even months.  Symptoms of gluten issues can include:

  • stomach ache
  • gas
  • bloating
  •  constipation
  • diarrhea
  •  leaky gut syndrome
  •  brain fog
  •  joint pain
  • tingling in fingers or feet
  •  headaches/migraines
  • chronic fatigue
  • infertility
  • hypothyroidism
  • ADHD Autistic behavior
  • and more

Note that not all people who have gluten issues have gastrointestinal symptoms.  I didn’t.


What to Look for on Labels

The following items contain gluten:

  • barley
  • barley malt
  • barley starch
  • breading and coating mixes or packets
  • communion wafers (see here for info on very low gluten-communion hosts)
  • couscous
  • croutons
  • flour
  • malt
  • matzo meal
  • natural or artificial flavoring or coloring
  • Panko
  • soy sauce
  • sprouted wheat
  • tabouli
  • wheat (durum, wheat germ, wheat bran, wheat meal, wheat stabilizers, wheat starch, white flour, whole wheat, einkorn)

Cross-Contamination in the Farmer’s Fields?

Beans and Buckwheat flour don’t naturally contain gluten, but cross-contamination in the farmer’s fields may be an issue if you’re really sensitive to gluten.  Educate yourself and use your judgment.

Also, additives can sometimes mean gluten:

  • dextrinhydrolyzed vegetable protein
  • starch or modified food starch (can be corn or other starches, too)
  • caramel color

Obvious gluten-containing foods like bread and crackers are easy to avoid.  But some “hidden” gluten-containing foods include:

  • beer
  • bouillon cubes
  • broth
  • brown rice syrup
  • candy
  • corn tortillas
  • dressings, like ranch
  • energy bars or protein bars
  • french fries (not just from cross-contamination in the fryer, some have wheat in the ingredient list)
  • imitation seafood like fake crab meat
  • lunch meat
  • marinades
  • oat bran or oat germ
  • pasta
  • rice like box mixes
  • spices and spice mixes
  • sauces, such as ketchup, honey mustard, barbecue sauce
  • soups

More info on gluten-containing grains and ingredients and contaminated ingredients from Celiac.com: http://www.celiac.com/articles/182/1/Unsafe-Gluten-Free-Food-List-Unsafe-Ingredients/Page1.html

Besides food, what else do I need to make sure is GF?

  • Beauty Products
  • Cleaning Products
  • Dental Products including dental glue, paste, etc.
  • lipstick, lip gloss
  • Make-up
  • Medications
  • Supplements
  • Play-doh
  • Vitamins and other Supplements

Worried about your beauty products?  Check out my list. 

Prepared Gluten-Free Foods

Be careful with prepared gluten-free foods.  Even though they might be gluten-free, they are often heavily processed and loaded with preservatives or sugar, which are not good for achieving or maintaining a healthy gut.  A good rule of thumb is to try to get foods as “whole” as they can get: meat, veggies, fruit, dairy, eggs, gains (if you can have them), avoiding allergens or sensitivities, of course.

Gluten Issues and Dairy

Some people with gluten issues have issues with dairy, at least until they heal their gut.  For those with Celiac, the villi that are damaged with Celiac Disease can’t produce the lactase enzyme, so depending on the extent of the damage, they may need to avoid lactose until the villi are healed enough to properly digest lactose.

Soaking Grains, Nuts, Legumes to Reduce Phytates

Many people, especially those who have gut issues, prefer to soak their oats overnight in luke-warm water, which helps reduce the phytates, which are difficult to digest.  The following links contain useful information about soaking grains, nuts, and legumes.

Fermented Sourdough Grains can be Gluten-free

Fermented grains can have health benefits for those with gut issues.  Read: http://wholenewmom.com/recipes/gluten-free-sourdough-starter/

Flours, Starches, etc.

Eliminating gluten from your diet doesn’t mean you will have to miss the foods you enjoy, but you will have to find alternatives, if your gut health allows them.  Flours and starches that you can experiment with include:

  • Almond
  • Amaranth
  • Arrowroot
  • Brown Rice or White Rice
  • Buckwheat
  • Garbanzo
  • Coconut Garbanzo
  • Guar Gum
  • Millet
  • Nut Flours such as almond, hazelnut
  • Oats (certified gluten-free)
  • Potato Starch
  • Quinoa
  • Seeds such as Chia, Flax, Hemp
  • Tapioca Starch
  • Teff
  • Xanthan Gum

Note that Guar Gum and Xanthan Gum are binding agents which add elasticity, but they can become quite gummy when too much is used.

Gluten-free may not be enough for those with Leaky Gut Syndrome (consider fermented grains, at least):