Healthy Food

Recipes from Betsy Spannbauer

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Many factors contribute to a healthier being!

Folks often find their digestive system functions so much more smoothly by avoiding wheat. You don’t have to be a “Celiac” to benefit from eating Gluten Free. For some, a significant weight loss occurs by making this choice as well. For me, it was also a major factor in the disappearance of all arthritic symptoms, which have now been gone for many years.

Watch this page for updates and suggestions for healthy and seasonal foods.

Watermelon Salad

Thinly slice 1/2 cup red onion and squeeze 1/2 lime over. Set aside.


Dice 1/4 seedless watermelon, about 6 cups

Add 3 oz. feta cheese crumbled, 1/2 c. fancy black olives, pitted and quartered, and a generous bunch of mint, finely sliced.

To this, add the marinating onions and 2 tablespoons of good olive oil.

Toss gently and serve immediately.

Chocolate Chip Cookies

6 1/2 tablespoons butter, soft

6 tablespoons each of white and brown sugar

1/2 teaspoon vanilla

1 egg

1 cup gluten free flour blend

1/2 teaspoon each of salt, baking powder, baking soda

1/4 teaspoon xanthan gum

1/2 cup each of chocolate chips and chopped nuts

Blend well together the butter, sugars, vanilla and egg. Combine dry ingredients and add to first mixture until thoroughly blended. Gently add chips and nuts. Bake on baking sheets at 375 degrees for 10-12 minutes.

Asparagus Quiche

2 1/2 cups fresh asparagus, trimmed and cut
1/4 cup chopped chives, or 1/2 cup diced onion
2 tablespoons olive oil
1 1/2 cup grated sharp cheddar cheese [6 oz]
3-4 eggs
3 tablespoons gluten free flour
1 cup buttermilk
1 9-10 inch gluten free pie shell, unbaked


Saute vegetables in oil, just to soften slightly, about 5-10 minutes.
Break up eggs and combine with the remaining ingredients, and pour into the pie shell.  Bake in a preheated 375 degree oven for 40-45 minutes until cooked in the center. Delightful served right out of oven or warm!

Gluten Free Pie Crust

Enough for one 9-10 inch crust

1 cup gluten free flour
2 teaspoons sugar
1/2 teaspoon each of salt, baking powder and baking soda
1 1/2 teaspoon xanthan gum
1/2 cup cold butter, diced
1 egg, lightly beaten with 1 teaspoon vinegar (balsamic for color)

Mix dry ingredients in processor, cut in butter. Add egg/vinegar and pulse just until blended. Small bits may remain visible. Roll out between plastic sheets for easiest handling.


Makes a traditional pan of 6 popovers

Have all ingredients at room temperature

4 eggs
1 1/3 cups milk (cow, soy, almond, etc.)
4 teaspoons melted butter
1 1/3 cups (195.5 gr.) gluten free flour
3/4 teaspoon salt
1/4 teaspoon xanthan gum

*Optional*  Add a 3/4 inch cube of sharp cheddar cheese to each hot pan, before pouring in batter.

Preheat oven to 450 degrees. Preheat greased popover pan (I use solid shortening) for five minutes, once oven is hot. Bake 20 minutes, and reduce heat to 350 degrees, baking another 12 minutes. Do not open oven during baking time. Eat immediately.


My favorite flour mix is 2 parts white rice flour, one part each tapioca and potato starch... not potato flour.