Sunday, March 28, 2010

Gluten Free Breakfast and Snack Ideas

Breakfast Ideas
Low Carbohydrate, Low Glycemic Index Ideas

1) Apple slices dipped in almond butter
2) Apple with almond cheese slices (almond cheese can be found at Fred Meyers, Whole Foods or New Seasons)
3) Grainless Apple Pancakes
4) Cleanse shakes, Purification Shake Recipes or Breakfast in a Blender
5) Green Mix Protein Shake, Mix 1 scoop Greens First with 1 scoop Whey Pro Complete or 2 scoops Cleanse Shake.
6) Homemade Probiotics Yogurt
7) Handful of almonds with cucumbers or baby carrots
8) Chicken or Turkey Sausage with cucumber slices, grilled zucchini or other left over vegetables
9) Free Range Egg Omlete with spinach and tomatoe slices
10) Free Range hard or soft boiled eggs for a quick and easy breakfast.
11) Free Range scrambled eggs with quacamole salsa
12) To reduce the glycemic index of toast top with low glycemic index vegetables including mushrooms, asparagus, tomatoes or avocado

Snack Ideas
1) Fresh fruit, eat alone or with slices of almond cheese
2) Your favorite seeds and nuts (pumpkin seeds, sunflower seeds, sesame seeds, pecans, hazelnuts or almonds.
3) Sunflower crackers with cucumber slices or rice cake with zucchini and alfalfa sprouts
4) Crunchy Granola
5) Rice cakes, rye crackers, topped with avocado, almond butter, alfalfa sprouts, cucumber slices, Hummus or almond cheese.
6) Make a fruit smoothie with Protein Powder..
7) Fresh Vegetable Sticks with Tahini, Hummus, guacamole or almond butter.
8) Whole grain muffins, cookies or cakes made as wholesome as possible.
9) Gazpacho Soup
10) Millet Pudding
11) Gluten Free Almond cheese garlic bread
12) Free Range hard boiled eggs are a protein source.
13) Grated fresh coconut and grated carrots with vegetable sticks or healthy crackers, etc.
14) Chickpea crunches or Soybean nuts. Soak and cook legumes, spread on cookie sheet, brush with olive oil or butter and sprinkle with natural seasonings and herbs. Bake for 45 minutes at 350 degrees F.
15) Banana Chunks rolled in powered carob and or grated coconut.
16) Nut Butter Carob Balls or Halvah.

Other Ideas
1) Gluten Free Pancakes with applesauce
2) Crunchy Granola with Probiotics Yogurt
3) Millet Bread, Brown Rice Bread or Multi-Seed gluten-free bread with almond butter.
Some of these breads can be found at Fred Meyers in the nutrition center or at Whole Foods or New Seasons. For a more balanced meal eat with a Greens Mix Protein Shake.
4) Walrus Bread, Brown Bean Bread, Sandwich Bread with Almond Butter.
5) Probiotics Yogurt mixed with Crunchy Granola
6) Quinoa or brown rice porridge. For sweetness and some stewed apple, a few raisins and a sprinkle of cinnamon to quinoa or brown rice. Top with soy, rice or almond milk.

Friday, March 26, 2010

Gluten-Free Baking Tips

1) Bake thoroughly

2) Cool Completely before storing

3) Keep equipment and work surfaces clean

4) Use parchment paper for sticky products

5) Xanthan Gum is worth the purchase; a little goes a long way!

6) Yeast Breads:
Need only one rising in the pan they will bake in; also use less flour, soupy batter.
Ingredients should be room temperature except for water which should be lukewarm, 110 degrees or less; too hot it kills the yeast, too cold the yeast won't activate.
Adding extra protein in the form of eggs, egg substitutes, or milk solids help the yeast work in yeast breads as does cider vinegar.

7) Replacing sugar with honey, use about half the amount of honey; consider extra flour to balance liquid characteristic of honey.

8) Honey is a natural preservative and baked goods containing it will last longer before turning moldy.

9) Gluten Free baked goods freeze well.

10) Mixes can be worth the investment for time saved and a successful finished product.

11) Flour blends give a better result.

12) Some people taste the "bean" in bean flours.

13) "Plan your work and work your plan"

14) Converting recipes: Use a blend of gluten free flours to replace wheat flour, and 1/2 tsp. xanthan gum for one batch of muffins, cookies, quick breads; and extra leavening like aluminum-free baking powder or soda up to 1 tsp. per batch of baked goods.

15) Bake at a lower temperature for a longer time to ensure shelf life.

16) Store products in the refrigerator to ensure shelf life.

17) Label storage containers in a consistent but different manner than products containing gluten.

18) Experiment and try to have fun; it's a new adventure and you will feel better eventually if you get the gluten out of your system.

Thursday, March 25, 2010

Easy Creamed Soup Base

  • 1 cup dry milk powder or substitute
  • 1 cup white rice flour
  • 2 tablespoons dried minced onions
  • 1/2 teaspoon pepper
  • 1/2 teaspoon salt
  • 3 tablespoons GF powdered soup base chicken or vegetable
Combine all ingredients and mix well. Store in airtight container. This mix is equivalent of 8-9 cans of soup.
In a small saucepan blend 4 T of base with 1/4 C cold water. Add 1 C hot water (or chicken stock) cook over medium heat, stirring until soup thickens.

Cream of Mushroom: use the liquid from one 4-oz can of mushroom bits as part of the water. After soup thickens add mushrooms.

Cream of Tomato: follow above, replace 1-5.5oz can of V8 juice as part of liquid.

Cream of Cheese: follow above use using 1/4 C of the base and add 1/4 extra water stirring in 1/2-2/3 grated cheddar cheese.

Monday, March 22, 2010

Gluten-Free Flours, Binding Agents and Gluten

Gluten Free Flours
Almond Meal Flour
Amaranth Flour
Brown Rice Flour
Buckwheat Flour
Garbanzo Bean Flour
Millet Flour
Potato Starch
Quinoa Flour
Sorghum Flour
Soy Flour
Tapioca Flour/Starch
Arrowroot Flour
Teff Flour

Binding Agents
Guar Gum
Potato Starch
Tapioca Flour or Starch
Xanthan Gum

Gluten (to Avoid)
Barley Malt
Graham Flour
Wheat Starch
Wheat Germ
Oats ?  Oats are not guaranteed from cross contamination.