Crunchy Friday 1/30/15 — Organic, green, gluten free deals

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perduetenders

Welcome back to Crunchy Friday 1/30/15, rounding up the week’s best new organic, natural, green, gluten free, and allergy friendly coupons and online deals.

  • Note: You’ll find a mix here — not everything here is organic; not everything is gluten free. Pick the deals and coupons that are right for your own family.
  • Missed a Crunchy Friday? Read them all here.

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Amazon

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Sweepstakes

Low Carb Cauliflower Rolls

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low-carb-cauliflower-rolls

Welcome back to Sunday Scratchups, your weekly recipe from scratch around grocery store matchups, coupons, and sales. This week ALDI in Chicagoland has cauliflower on sale $.99 a head, which is a great price. So I’m bringing you a recipe I found on Pinterest and first tried this week: ‘Everything Bagel’ Cauliflower Rolls from Lexi’s Clean Kitchen.

chicken-salad-on-cauliflower-roll

We made our Low Carb Cauliflower Rolls with just sesame seeds + sea salt on top (because we didn’t have “everything”) and substituted almond flour for the corn meal in her original recipe. Low carb MashupDad was very pleased with the results, and these are also Paleo and gluten free! They were pretty crumbly and moist, so next time we will also try wringing out the riced cauliflower to get some of the excess moisture out, although the original recipe doesn’t call for doing so. (Update: We just tried another batch and pressing the water out didn’t really change the texture, but added a lot more work — I’d skip it!)

inside-cauliflower-roll-2

This makes four good sized rolls, which MashupDad enjoyed four days in a row: Scrambled egg sandwich, chicken salad sandwich, and two days of Italian beef.

Low Carb Cauliflower Rolls

cauliflower-rolls-ingredients

Ingredients

3 cups “riced” cauliflower (we used a good sized head, and there was some left over)
3 Tbsp almond flour
1 Tbsp coconut flour
2 eggs
1/2 tsp garlic powder
1/4 tsp sea salt

Sesame seeds + sea salt for topping (and/or dried garlic, poppy seeds, other topping of choice)

Directions

cauliflower-in-processor

Wash cauliflower and chop into florets. Add to food processor and pulse until your cauliflower reaches “rice” consistency, scraping down the sides as necessary. Combine 3 cups riced cauliflower, eggs, almond flour, coconut flour, garlic powder, and sea salt in large bowl and mix until well combined. Roll into four balls and place on cookie sheet lined with parchment paper or silicone baking mat. Top with sesame seeds and additional sea salt (and/or your toppings of choice) and bake for 20 minutes at 400, then broil on high for another 4 minutes to brown the rolls and get the outsides slightly crispy.

done-bun-cant-be-undone

Remove carefully from baking sheet and let cool on rack. Store in tightly covered container in refrigerator. (I recommend slicing leftover rolls and toasting a bit in a toaster oven before eating, both to warm them back up and to help them hold together a little more.)

And that’s a wrap — Um. A roll.

cut-cauliflower-mcmuffin2

MashupDad just walked in here while I was typing this and said that he is so making these again tonight. We will take that as a ringing endorsement! Note that these are not the same as wheat rolls, so don’t expect identical results — you probably won’t like them if you don’t like cauliflower to begin with. However, they are really quite nice for low carb, gluten free sandwiches; plus since these are cauliflower based they are more nutritious than some of the other substitutes out there.

Easy print version

Low Carb Cauliflower Rolls
 
Author:
Recipe type: bread
Ingredients
  • 3 cups "riced" cauliflower (we used a good sized head, and there was some left over)
  • 3 Tbsp almond flour
  • 1 Tbsp coconut flour
  • 2 eggs
  • ½ tsp garlic powder
  • ¼ tsp sea salt
  • Sesame seeds + sea salt for topping (and/or dried garlic, poppy seeds, other toppings of choice)
Instructions
  1. Wash cauliflower and chop into florets.
  2. Add to food processor and pulse until your cauliflower reaches "rice" consistency, scraping down the sides as necessary.
  3. Combine 3 cups riced cauliflower, eggs, almond flour, coconut flour, garlic powder, and sea salt in large bowl and mix until well combined.
  4. Roll into four balls and place on cookie sheet lined with parchment paper or silicone baking mat.
  5. Top with sesame seeds and additional sea salt (and/or your toppings of choice) and bake for 20 minutes at 400, then broil on high for another 4 minutes to brown the rolls and get the outsides slightly crispy.
  6. Remove carefully from baking sheet and let cool on rack.
  7. Store in tightly covered container in refrigerator. (I recommend slicing leftover rolls and toasting a bit in a toaster oven before eating, both to warm them back up and to help them hold together a little more.)

Crunchy Friday 1/23/15 — Organic, green, gluten free deals

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zarbees

Welcome back to Crunchy Friday 1/23/15, rounding up the week’s best new organic, natural, green, gluten free, and allergy friendly coupons and online deals.

  • Note: You’ll find a mix here — not everything here is organic; not everything is gluten free. Pick the deals and coupons that are right for your own family.
  • Missed a Crunchy Friday? Read them all here.

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Abe’s Market

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Amazon

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Recipes

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Kale & Polska Kielbasa Soup

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kale-and-polska-kielbasa-soup

Welcome back to Sunday Scratchups, your weekly recipe from scratch around grocery store matchups, coupons, and sales! This week’s recipe provides a nice balance between ingredients I needed to use up and ingredients you can find on sale this week — and, unlike many sausage & kale soups, is dairy free.

sausage-and-kale-and-potatoes

I used Eckrich Polska Kielbasa here. From what I can find, this brand is currently gluten free, but always check current ingredient lists to ensure the kind you are using is appropriate for your family. If you are making soup this week, small packs of Armour smoked Polish sausage are on sale at Strack & Van Til for $1.00, while Eckrich is $2.50 at Ultra & Jewel and Eckrich or Nathan’s is $1.99 on an instant savings deal at Meijer. Kale is $.69/lb at Caputo’s, and organic kale $.99/lb at Jewel.

kale-and-sausage

I had sausage already in my fridge nearing its expiration date, some red potatoes that really needed some attention, plus a nice bunch of kale from Caputo’s, so scratched up this Kale & Polska Kielbasa soup earlier this week. (It turned out somewhat similar to Smoked Sausage & Spinach Miracle Soup, but that was completely inadvertent — They’re each good in their own way!)

Kale & Polska Kielbasa Soup

veggies-for-soup

Ingredients

14 oz Polska Kielbasa
2 small onions, chopped
3 small red potatoes, diced
10 baby carrots, sliced into coins
1 rib of celery, diced
4 oz fresh mushrooms, chopped
2 tsp minced garlic
32 oz box chicken broth
1 can cannellini beans
1 can Rotel
1 cup water
1 bunch fresh kale
1 bay leaf
1 1/2 tsp thyme
black pepper (to taste)
1/2 tsp cayenne

Directions

pot-of-kale-sausage-soup

Chop sausage and brown in Dutch oven over medium heat. Remove and set aside. Brown onions, celery, garlic, potatoes, and carrots in the sausage grease over medium heat for about 20 minutes or until softened, stirring occasionally. Add mushrooms, stir, and cook another 3 minutes. Wash kale, strip off leaves and tear into coarse pieces, discarding stems. Add kale and cook another 3-4 minutes or until bright green. Add sausage back in and reduce heat to low. Add Rotel, chicken broth, beans (undrained), spices, and water. Stir, then simmer over low heat, stirring occasionally, for at least 20 minutes. Remove bay leaf and serve.

Easy and hearty

bowl-of-soup

Although this is similar to the spinach-sausage soup, the heartier kale stands up better to reheating — it made great leftovers for dinner the next day, and the perfect comfort food for a cold winter night. Mr. 7 was of course convinced that I was trying to kill him as he now HATES kale (who knew?), but ate the rest and left the kale in the bottom of the bowl. No one else had any complaints, however. :)

Easy print version

Kale & Polska Kielbasa Soup
 
Author:
Recipe type: dinner
Ingredients
  • 14 oz Polska Kielbasa
  • 2 small onions, chopped
  • 3 small red potatoes, diced
  • 10 baby carrots, sliced into coins
  • 1 rib of celery, diced
  • 4 oz fresh mushrooms, chopped
  • 2 tsp minced garlic
  • 32 oz box chicken broth
  • 1 can cannellini beans
  • 1 can Rotel
  • 1 cup water
  • 1 bunch fresh kale
  • 1 bay leaf
  • 1½ tsp thyme
  • black pepper (to taste)
  • ½ tsp cayenne
Instructions
  1. Chop sausage and brown in Dutch oven over medium heat.
  2. Remove and set aside.
  3. Brown onions, celery, garlic, potatoes, and carrots in the sausage grease over medium heat for about 20 minutes or until softened, stirring occasionally.
  4. Add mushrooms, stir, and cook another 3 minutes.
  5. Wash kale, strip off leaves, and tear into coarse pieces, discarding stems.
  6. Add kale and cook another 3-4 minutes or until bright green.
  7. Add sausage back in and reduce heat to low.
  8. Add Rotel, chicken broth, beans (undrained), spices, and water.
  9. Stir, then simmer over low heat, stirring occasionally, for at least 20 minutes.
  10. Remove bay leaf and serve.

Crunchy Friday 1/16/15 — Organic, green, gluten free deals

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bolthouse

Welcome back to Crunchy Friday 1/16/15, rounding up the week’s best new organic, natural, green, gluten free, and allergy friendly coupons and online deals.

  • Note: You’ll find a mix here — not everything here is organic; not everything is gluten free. Pick the deals and coupons that are right for your own family.
  • Missed a Crunchy Friday? Read them all here.

Coupons

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News

Online deals

Amazon

Prices on Amazon often change quickly. You need to be logged in to clip coupons, which are limit one per account and will come off just the first shipment. You can cancel subscribe & save or skip a shipment at any time. You get 5% off and free shipping with subscribe & save, which increases to 15% off if you have five subscriptions on the same day/month — in which case your price will be even lower than shown below!

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Recipes

easy-spicy-curried-chickpeas-recipe

Easy Spicy Curried Chickpeas

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easy-spicy-curried-chickpeas-recipe

Welcome back to Sunday Scratchups, your weekly recipe from scratch around grocery store matchups, coupons, and sales! Easy Spicy Curried Chickpeas is a darn affordable recipe even when items aren’t on sale — But even cheaper this week, as organic chickpeas (garbanzo beans) are on sale at ALDI for $.79, where they also have canned tomato sauce for about $.29. (Here I used a can of organic Muir Glen that was free at Whole Foods a while back, though.) 3 lb onions are currently $.69 at Caputo’s or Valli or $.99 at Jewel, with $.25 back on Checkout 51.

spicy-curried-chickpeas-2

This is not my original recipe; I ran across it on Budget Bytes and decided to make some for lunch earlier this week since I’m on an Indian food kick after last week’s Dairy Free Chicken Tikka Masala. Cooking for one, I halved her recipe — and used flat leaf parsley instead of cilantro, plus added cayenne pepper for an extra kick. Next time I might wilt in some spinach at the end and/or throw in a small diced potato and squeeze on some fresh lemon juice, but it’s great as is. Half a batch plus a piece of naan made a filling vegetarian lunch, and the curried chickpeas themselves are both gluten and dairy free.

Easy Spicy Curried Chickpeas

Ingredients

One small yellow onion, diced
15.5 oz can chickpeas (garbanzo beans), drained
8 oz can of tomato sauce
1 tsp minced garlic
1/2 cup water
1 tsp cayenne*
1/2 Tbsp curry powder
handful chopped fresh flat leaf parsley leaves
olive oil

Directions

this-much-parsley

Saute your onion and garlic in a little olive oil for 4-5 minutes over medium heat, until onions begin to soften. Stir in chickpeas, tomato sauce, water, cayenne, and curry powder. Chop your parsley and stir that in, then cook over medium-low heat for about 20 minutes, stirring occasionally, until thickened.

thickened-up

It’s thick enough to eat when you can scrape your chickpeas away from the sides of the skillet and the sauce doesn’t immediately rush back in to fill the gap.

* Note that this gets spicier as it simmers — it had a very good kick with 1 tsp cayenne, but if you are sensitive to heat you might want to reduce or omit entirely.

Yum, spicy, yum

spicy-curried-chickpeas-4

Flavorful, spicy, filling, cheap, and pretty good for you — how’s that for a deal? (If you’re watching your salt, substitute lower sodium or no salt added tomato sauce and cook up some dried beans to use rather than canned.)

Easy print version

Easy Spicy Curried Chickpeas
 
Author:
Recipe type: side
Ingredients
  • One small yellow onion, diced
  • 15.5 oz can chickpeas (garbanzo beans), drained
  • 8 oz can of tomato sauce
  • 1 tsp minced garlic
  • ½ cup water
  • 1 tsp cayenne*
  • ½ Tbsp curry powder
  • handful chopped fresh flat leaf parsley leaves
  • olive oil
Instructions
  1. Saute your onion and garlic in a little olive oil for 4-5 minutes over medium heat, until onions begin to soften.
  2. Stir in chickpeas, tomato sauce, water, cayenne, and curry powder.
  3. Chop your parsley and stir that in, then cook over medium-low heat for about 20 minutes, stirring occasionally, until thickened.
  4. It's thick enough to eat when you can scrape your chickpeas away from the sides of the skillet and the sauce doesn't immediately rush back in to fill the gap.
  5. * Note that this gets spicier as it simmers -- it had a very good kick with 1 tsp cayenne, but if you are sensitive to heat you might want to reduce or omit entirely.

Crunchy Friday 1/9/15 — Organic, green, gluten free deals

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sodelicious

Welcome back to Crunchy Friday 1/9/15, rounding up the week’s best new organic, natural, green, gluten free, and allergy friendly coupons and online deals.

  • Note: You’ll find a mix here — not everything here is organic; not everything is gluten free. Pick the deals and coupons that are right for your own family.
  • Missed a Crunchy Friday? Read them all here.

Coupons

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Amazon

Prices on Amazon often change quickly. You need to be logged in to clip coupons, which are limit one per account and will come off just the first shipment. You can cancel subscribe & save or skip a shipment at any time. You get 5% off and free shipping with subscribe & save, which increases to 15% off if you have five subscriptions on the same day/month — in which case your price will be even lower than shown below!

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Sweepstakes

23 Gluten Free snacks $19.99 shipped

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crum

While “Crum” kind of sounds like something out of Sponge Bob, this seems like a good deal on LivingSocial: Get 23 gluten free snacks from Crum Creek Mills for just $19.99 shipped!

Reach for something healthy and delicious the next time you feel a craving coming on with this sweet and savory snack pack featuring rich dark chocolate, nutritious trail mixes, and crunchy rice snacks:

• $19.99 ($42.99 value) for a gluten-free Healthy Snack Power Pack with 23 products
• Great for break rooms, gifts for college kids, and more
• Exact items may vary slightly; substitutions are made depending on inventory

A Typical Pack Contains:

• 2 Mareblu Naturals Nut Crunch packs
• 2 180 Snacks Almond Rice Pops
• 2 Nutty Rice Bites (180 count)
• 6 Organic Soy Nut Trail Mix packs
• 4 Nibmor Daily Dose of Dark 72% bars
• 4 Nibmor Daily Dose of Dark Extreme 80% bars
• 4 Nibmor Daily Dose of Dark Mint 72% bars
• 1 Oskri Dark Chocolate Coconut Bar

Slow Cooker Dairy Free Chicken Tikka Masala

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slow-cooker-dairy-free-chicken-tikka-masala

Welcome back to Sunday Scratchups, your weekly recipe from scratch around grocery store matchups, coupons, and sales! This week boneless skinless chicken breast is on sale, so let’s tackle Slow Cooker Dairy Free Chicken Tikka Masala. I’ve made this a couple times now and am still tweaking the spice mix, but it’s pretty good — Dairy Free Junior High Guy, who laments that he can’t have most yogurt-and-cream laced restaurant Indian food, put away a bowl in record time.

dairy-free-chicken-tikka-masala-4

If you’re trying the recipe this week, you can pick up boneless skinless chicken breast for $1.79/lb at ALDI, Ultra, or Strack’s, $1.88/lb at Jewel, $1.98/lb at Meijer, $1.99/lb at Berkot’s, or $1.77/lb at Fresh Thyme. I like to make my Dairy Free Chicken Tikka Masala with thighs because they’re juicier and add a little more depth of flavor, but either will work — and the chicken I used here was actually from Target a while back at $2.19 for 1.75 lbs after clearance + coupon. (Be sure to sign up on the Gold ‘n Plump website to receive coupons via email, since their chicken is often on clearance at Target and there are sometimes $/$$ meat coupons or Target Gold ‘n Plump coupons to stack.)

ingredients

You can find affordable garam masala at ethnic markets or produce stores; I picked up a 7 oz bag at Pete’s Market for $1.79 a while back. Don’t worry, you’ll find more uses for it… like in Sweet & Spicy Oven Roasted Chickpeas, for instance. If you can’t find it nearby, you can also pick up garam masala online at My Spice Sage or Amazon for a decent price.

coconut-milk

Canned coconut milk is also best bought at produce stores or ethnic markets, where it will be a lot cheaper than at mainstream groceries. (Be sure to pick up full fat, unsweetened coconut milk.) Costco, Sam’s Club, and Amazon also have decent prices, if you are buying in bulk. A good name brand like Thai Kitchen will be slightly more expensive, but is better quality and has a better cream-to-water ratio than the grocery store brands.

Slow Cooker Dairy Free Chicken Tikka Masala

Ingredients

2 lbs boneless skinless chicken thighs or chicken breast
Small lemon
Olive oil
Kosher salt
Cumin
One small onion, diced
One cayenne or jalapeno pepper, diced
4 tsp minced garlic
2 Tbsp garam masala
1 tsp ground ginger
2 tsp paprika
14.5 oz can fire roasted crushed tomatoes
3 Tbsp tomato paste
Small bunch flat leaf parsley or cilantro, chopped
1 can full fat unsweetened coconut milk

Directions

Put your can of coconut milk in the refrigerator. Drizzle chicken thighs with olive oil, then squeeze on the juice of one small lemon and sprinkle each side generously with cumin and Kosher salt. Cook in cast iron grill pan over medium heat for 3-4 minutes a side, until just browned. Remove from pan, cut into bite sized pieces, and add to slow cooker.

onions-and-tomatoes-2

Add a little more olive oil to the same pan and sautee onion, garlic, and pepper over medium heat for about 4 minutes. Turn off heat and stir in tomatoes, tomato paste, garam masala, ginger, and paprika. Add tomato mixture to crock pot and stir so that chicken is entirely covered.

coconut-cream

Cook 4 3/4 hours on low. Remove coconut milk from refrigerator, being careful not to shake it. Open the can, scoop out the coconut cream that has solidified on top, and stir it into chicken mixture until completely dissolved (Discard the water below or keep to use in smoothies.) Cook another 15 minutes on low with the lid off to let your chicken tikka masala thicken up a little.

add-parsley

Stir in parsley and serve.

What I’m going to change up next time

This was good, don’t get me wrong! It wasn’t, however, quite spicy enough for our tastes since I didn’t account enough for the sweetness of the coconut milk. So I think next time I will use three peppers instead of one, and/or add in some powdered cayenne. I’m also thinking that smoky rather than regular paprika would be a good idea, and fresh grated ginger rather than powdered — and might try plain coconut milk yogurt instead of the whole lemon thing, and marinate the chicken a little while before browning. Yes, it’s a work in progress, but this is also one of these recipes that will probably be a little different every time. ;)

dairy-free-chicken-tikka-masala-3

This chicken tikka masala is also gluten free, so serve with gluten free naan or over rice for a completely dairy free, gluten free meal.

Inspired by

I looked at probably 50 different online recipes before making this the first time and continue to change it up with bunches of things crossed out and additions and scribbled notes, so can’t say it’s based off just one recipe. A few of the initial recipes I browsed:

Easy print version

Slow Cooker Dairy Free Chicken Tikka Masala
 
Author:
Recipe type: dinner
Ingredients
  • 2 lbs boneless skinless chicken thighs or chicken breast
  • Small lemon
  • Olive oil
  • Kosher salt
  • Cumin
  • One small onion, diced
  • One cayenne or jalapeno pepper, diced
  • 4 tsp minced garlic
  • 2 Tbsp garam masala
  • 1 tsp ground ginger
  • 2 tsp paprika
  • 14.5 oz can fire roasted crushed tomatoes
  • 3 Tbsp tomato paste
  • Small bunch flat leaf parsley or cilantro, chopped
  • 1 can full fat unsweetened coconut milk
Instructions
  1. Put your can of coconut milk in the refrigerator.
  2. Drizzle chicken thighs with olive oil, then squeeze on the juice of one small lemon and sprinkle each side generously with cumin and Kosher salt.
  3. Cook in cast iron grill pan over medium heat for 3-4 minutes a side, until just browned.
  4. Remove from pan, cut into bite sized pieces, and add to slow cooker.
  5. Add a little more olive oil to the same pan and sautee onion, garlic, and pepper over medium heat for about 4 minutes.
  6. Turn off heat and stir in tomatoes, tomato paste, garam masala, ginger, and paprika.
  7. Add tomato mixture to crock pot and stir so that chicken is entirely covered.
  8. Cook 4¾ hours on low.
  9. Remove coconut milk from refrigerator, being careful not to shake it.
  10. Open the can, scoop out the coconut cream that has solidified on top, and stir it into chicken mixture until completely dissolved (Discard the water below or keep to use in smoothies.)
  11. Cook another 15 minutes on low with the lid off to let your chicken tikka masala thicken up a little.
  12. Stir in parsley and serve.

Crunchy Friday 1/2/15

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glutenfreespecialk

Welcome back to Crunchy Friday 1/2/15, rounding up the week’s best new organic, natural, green, gluten free, and allergy friendly coupons and online deals.

  • Note: You’ll find a mix here — not everything here is organic; not everything is gluten free. Pick the deals and coupons that are right for your own family.
  • Missed a Crunchy Friday? Read them all here.

Coupons

Freebies

Kindle freebies

Online deals

Amazon

Prices on Amazon often change quickly. You need to be logged in to clip coupons, which are limit one per account and will come off just the first shipment. You can cancel subscribe & save or skip a shipment at any time. You get 5% off and free shipping with subscribe & save, which increases to 15% off if you have five subscriptions on the same day/month — in which case your price will be even lower than shown below!

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