Gluten Free Zone

WHY GLUTEN-FREE?

If you have a gluten allergy or sensitivity, then it is important for your health to go gluten free. Not only can gluten, in these cases, cause headaches, fatigue, bloating, brain fog, and stomach aches, but it’s also causing inflammation in your intestines. Chronic inflammation can increase your risk of diabetes, skin conditions such as eczema and cirrhosis, a variety of autoimmune diseases, and even heart disease.

Why does your stomach hurt? Inflammatory response leads to more stomach acid which can cause pain and heartburn. By cleansing your gut and going gluten free, you will have more energy, improve your sleep, feel better and lower your risk of disease.  Your immune system will actually improve due to lowering the inflammation in your gut. You will have less cravings, eat cleaner with less processed food, and find fiber and protein rich replacements for gluten.

It is important to note that symptoms of gluten intolerance can show-up hours or even days later, making it hard to connect the dots.

Elimination diets can be effective for the big offenders like corn, gluten, dairy, and soy…but don’t guess.  If you think you may have a gluten intolerance, go get tested.  A comprehensive blood test such as the IgG is the best way to figure out what is going on before you delve in…

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WHERE TO SHOP?

Trader Joe’s   – WHY WE LOVE:  Check out this online resource before you go – a complete Dietary List of their Gluten-Free Products. Full of valuable information.  Also, they have loads of GF items at reasonable prices…so many things to love about Trader Joe’s!

TRADER JOES

Whole Foods – WHY WE LOVE:  You will find GF products here that you cannot find anywhere else. This is one place where you want to shop if you have any food intolerance and very knowledgeable and helpful staff.

Publix & Harris Teeter – They both have an increasing amount of really good GF items, but you just need to search for them….try bottom shelves.  WHY WE LOVE: Convenience.

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RECIPES

GF Creamy Pumpkin Pie Bars…just in time for Thanksgiving

Thank you to my Aunt Susan for passing along this scrumptious looking gf recipe.  I am going to make it this week and will give it my own review and then plan to make it for my son on Thanksgiving (it looks so good, I may opt out of the traditional pumpkin pie for this gf dessert!)

INGREDIENTS

CRUST

• 1 cup (90 g) gluten free rolled oats
• 1 1/2 cups (168 g) almond flour* (not meal // or 1 cup raw almonds)
• 1/4 tsp sea salt
• 2 Tbsp (24 g) coconut sugar
• 1 Tbsp (15 ml) maple syrup
• 4-5 Tbsp (60-75 ml) melted coconut oil

FILLING

• 2 3/4 cups (475 g) pumpkin purée
• 1/4 cup (60 ml) maple syrup
• 1/4 cup (48 g) coconut sugar
• 1/4 cup (60 g) unsweetened plain almond milk
• 2 1/2 Tbsp (18 g) cornstarch or arrowroot powder
• 1 3/4 tsp pumpkin pie spice (or sub mix of ginger, cinnamon, nutmeg & cloves)
• 1/4 tsp sea salt

DIRECTIONS

1. Preheat oven to 350 degrees F (176 C) and line an 8×8-inch baking dish with parchment paper.
2. Make crust by adding oats to a blender (or food processor) and blending/mixing until you reach the consistency of oat flour (if using raw almonds, mix them with the oats at this time).
3. Add almond flour (not meal*), sea salt, coconut sugar and mix once more. Then add maple syrup and melted coconut oil and mix/pulse to combine. Depending on device, you may need to use a spoon to scrape around the edges to ensure the crust is completely mixed. If it appears or feels too dry, add more coconut oil.
4. Add crust to the parchment-lined baking dish and shake to evenly disperse, then lay down parchment paper on top and use a flat-bottomed object (such as a liquid measuring cup or drinking glass) and pressing down to pack the crust into place, making an even, firmly packed layer.
5. Bake for 20 minutes, then set aside to cool.
6. In the meantime, add all filling ingredients to the blender (or food processor) and blend until smooth, scraping down sides as needed. Taste and adjust seasonings as needed, adding more maple syrup or coconut sugar for sweetness, or pumpkin pie spice for flavor. I also added a pinch of ground cinnamon. Set aside.
7. Once the crust is baked, pour the filling into the crust and tap on counter to remove air bubbles. Bake for 50 minutes – 1 hour. The filling will still be just a bit jiggly, dark orange in color, and have some cracks on the top – this is normal.
8. Remove from oven and let cool completely before loosely covering with plastic wrap or foil and transferring to the refrigerator to fully set for 4-6 hours, preferably overnight.
9. Once cooled, gently lift bars out of dish and slice into 9 bars. I also sliced the edges off mine for appearance, but this is optional.
10. Serve with whipped cream and an additional sprinkle of cinnamon, nutmeg, and/or pumpkin pie spice (optional). Store leftovers in the refrigerator up to 3 days, though best when fresh.

Recipe by Minimalist Baker  – I love the website and look forward to trying out some new recipes!   Check it out~   

Minimalist Baker is a website devoted to simple cooking. All recipes require 10 ingredients or less, 1 bowl or 1 pot, or 30 minutes or less to prepare.  Most recipes are gf or vegan or both.  

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Bruschetta Chicken & Bruschetta Pasta

I made up these recipes one day recently when I was using the last of my juicy red garden tomatoes and got fresh mozzarella cheese at the grocery on a 2 for 1 deal.

Bruschetta Chicken

Saute chicken breasts until done, sprinkle some bruschetta seasoning on top, then layer sliced fresh tomatoes and mozzerella and put in oven at 400 degrees until melted and serve over arugula or spinach. Fast to make, but looks like something you’d get at a nice restaurant!

 McCormick Bruschetta Spice

Bruschetta Pasta

Simply cook a box of GF noodles of your choice and when hot, mix with sliced tomatoes and cubed fresh mozzerella so cheese gets all melty. While noodles are cooking, saute up a package of pancetta  and toss into pasta mixture – done!

GF Pumpkin Chocolate Chip Muffins

Ingredients

• 1 cup gluten free flour
• 1 cup almond flour (almond meal) 
• 1 1/2 teaspoons baking powder
• 1 teaspoon ground cinnamon
• 1/4 teaspoon salt
• 1 large egg (lightly beaten)
• 3 tablespoons virgin coconut oil (melted)
• 5 tablespoons pure maple syrup
• 1 cup pure pumpkin
• 1/2 teaspoons pure vanilla
• 1/2 cups gluten-free chocolate chips
  

  Directions

  -Preheat oven to 350 degrees F. Line 12 regular size (2 1/2-inch) muffin cups with nonstick parchment paper muffin liners.

  -In a large bowl mix GF flour, almond flour, baking powder, cinnamon and salt. Set aside.

  -In a medium bowl mix egg, coconut oil, maple syrup, pumpkin and vanilla until well blended. Add to GF – almond flour mixture, stirring until well combined. Stir in chocolate chips. Divide batter among muffin cups.

  – Bake 20 minutes or until tops are browned and toothpick inserted in centers comes out clean. Cool in pan 10 minutes. Serve warm or cool. This will quickly become one of your favorite GF muffins!

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White Sausage Lasagna

This is one of my own recipes….creamy, tasty, heavenly AND gluten-free!

INGREDIENTS

• 2 packages ground Italian sausage
• 1 box Mueller’s Oven Ready GF Lasagna Pasta 
• 1  32 oz. container of part-skim Ricotta Cheese
• 1 egg
• 3 cups shredded mozzerella

Sauce: 

• 1 and  1/2 stick butter
• 1 cup heavy cream
• 1 cup grated parmesan cheese
• dash garlic salt & pepper

DIRECTIONS

1 -Brown ground sausage and set aside

2 – Make Sauce by melting butter on stove top and adding cream and then cheese and garlic salt & pepper, cook on medium heat until thickened. Add sausage.

3 – Mix 1 egg with the ricotta cheese

ASSEMBLE LASAGNA in 13×9 plan (I use Pyrex)  by starting with non-stick cooking spray and then a thin layer of sauce, then start alternating 1 – noodles, 2 – ricotta mixture, 3 – sauce and 4 – mozzarella…keep going until you’re done – about 3 layers and then generously sprinkle Italian Seasoning on top of the final layer of mozzarella.

Bake covered (with foil sprayed with non-sticking cooking spray) at 350 degrees for 45 min then uncover and bake about 10 min more.  Let sit for about 5- 10 min. before slicing and serving.  mangia bene! Buon appetito!

 

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“Leftover” Chicken Salad

Time saving tip  – always make extra chicken when you cooking.  On a nice Sunday afternoon, I like to grill a bunch of chicken to cover a few dinners and maybe a lunch for the week.  Chicken does not have to be boring…remember it’s a healthy high-protein food and there is alot you can do with it, so don’t get in a “chicken” rut!

• 2 cups diced or shredded cooked chicken
• 4 large celery sticks, chopped
• 2 granny smith apples, chopped
• 1/2 cup Mayonnaise – I only use Dukes….Why?

*Duke’s Mayonnaise. This southern regional brand of mayonnaise advertises itself as “the only major mayonnaise on the market that contains no sugar.” Dukes mayonnaise is gluten-free. Dukes’ mayonnaise products contain both cider vinegar and distilled vinegar derived from corn.

• 1/4 cup dijon mustard
• handful of fresh parsley
• s & p to taste

Mix and serve over lettuce or on gluten free bread

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 Chicken &  Zucchini Poppers

These flavorful meatballs are EASY to make and they are Gluten Free and Paleo.  My whole family (even the non-GF /DF people) love these and I bet your family will, too. 

INGREDIENTS

• 1 lb. ground chicken breast
• 2c grated zucchini (leave peel on)
• 2-3 green onions, sliced
• 3-4 Tbsp cilantro, minced
• 1 clove garlic
• 1 tsp salt
• ½ tsp pepper
• (optional: ¾ tsp cumin)
• olive oil, for cooking (or coconut oil)

DIRECTIONS

1. Toss chicken with zucchini, green onion, cilantro, garlic, salt, and pepper (and cumin, if using). Mixture will be quite wet.

To cook on the stovetop:

1. Heat a drizzle of olive oil in a medium pan over medium heat. Use a small scoop or a heaped tablespoon to scoop meatballs into the pan. Cook 8-10 at a time for about 5-6 minutes on the first side. Flip and cook an additional 4-5 minutes, or until golden brown and the centers are cooked through.

To bake:

1. Drizzle a bit of olive or avocado oil onto a baking sheet. Scoop meatballs onto the greased pan. Drizzle a bit of additional oil over the meatballs. Bake at 400 degrees 20-25 minutes, or until cooked through.
2. Serve with guacamole, salsa, or your favorite dip.

TRY THEM WITH THIS CITRUS AVOCADO DIP-

INGREDIENTS

• 2 ripe avocados, peeled and pitted
• ¼ cup orange juice (I use Simply Orange or fresh-squeezed)
• zest and juice of 1 lime
• 1 Tbsp cilantro (if desired)
• salt and pepper, to taste

DIRECTIONS

1. Place all ingredients in a blender or food processor and puree until very smooth. You may have to scrape down the sides a few times, but it should get very smooth, light, and airy. Taste and add additional salt or pepper, as needed.
2. To use as a salad dressing, add 1 tablespoon of water at a time to the dressing and whisk or blend to incorporate well, until you’ve got it as thin as you like.
3. This will keep 3-4 days in the refrigerator, or can be frozen for 1-2 months in an airtight container. To use, simply thaw in your refrigerator or a bowl of cold water. Whisk to bring everything back together and serve cold!

Author: One Lovely Life onelovelylife.com

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Chicken Lettuce Wraps – GF

INGREDIENTS

• 3 Tablespoons oil
• 2 boneless chicken breasts (4 split breasts), chopped into small bite size pieces (easier done while slightly frozen)
• 1 cup water chestnuts
• ²⁄₃ cup mushrooms chopped
• 2/3 cup shredded carrots
• 4-5 green onions chopped
• 1 teaspoon minced garlic
• 1 teaspoon fresh ginger sliced or in a pinch use powdered ginger
• 1 Tablespoon Rice Wine Vinegar
• 1 Tablespoon Sriracha sauce
• 1/4 cup GF hoisin sauce (you can make your own or buy one at Whole Foods)
• Large leaf romaine, butter or iceburg lettuce

DIRECTIONS

1. Heat olive oil in a saucepan over medium high heat. Add chicken and cook until browned, about 8-10 minutes.
2. Stir in garlic, onion, mushrooms, gf hoisin sauce, gf soy sauce, rice wine vinegar, ginger and Sriracha until onions and cook for about 5 min.
3. Stir in chestnuts and carrots, cook about 1-2 minutes; season with salt and pepper, to taste.
4. To serve, spoon several tablespoons of the chicken mixture into the center of a lettuce leaf.

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Banana Chocolate Chip Gluten Free Muffins  

The whole family will love these!

Ingredients

• 1 cup gluten free flour
• 1 cup almond flour (almond meal) 
• 1 1/2 teaspoons baking powder
• 1 teaspoon ground cinnamon
• 1/4 teaspoon salt
• 1 large egg (lightly beaten)
• 3 tablespoons virgin coconut oil (melted)
• 3 tablespoons pure maple syrup
• 1 cup bananas (well mashed ripe)
• 1/2 teaspoons pure vanilla
• 1/2 cups gluten-free chocolate chips

• Directions

  -Preheat oven to 350 degrees F. Line 12 regular size (2 1/2-inch) muffin cups with nonstick parchment paper muffin liners.

  -In a large bowl mix GF flour, almond flour, baking powder, cinnamon and salt. Set aside.

  -In a medium bowl mix egg, coconut oil, maple syrup, banana and vanilla until well blended. Add to GF-almond flour mixture, stirring until well combined. Stir in chocolate chips. Divide batter among muffin cups.

  – Bake 20 to 25 minutes or until tops are browned and toothpick inserted in centers comes out clean. Cool in pan 10 minutes. Serve warm or cool. So moist – love these! Ingredients I use…

  

  

  

Honey Garlic Shrimp

• 1-1/2 lb.shrimp
• 1/3 c. honey
• 1/4 c. soy sauce gluten free (you can also use soy-free “soy” sauce)
• 2 cloves garlic minced
• Juice of 1 lime
• 1/4 c. scallions
• Cooked brown or white rice
• Large leafy lettuce

1 – Put shrimp in a large ziploc bag. In a medium bowl, whisk together honey, soy sauce, garlic, and lime juice. Add half of the marinade to the bag of shrimp and let marinate in fridge for 15 to 30 minutes.

2 – Heat olive oil in a large pan over medium-high heat. Add shrimp, including the marinade. Let sear on one side until golden-brown. Add the reserved marinade, tossing the shrimp with tongs to combine. Continue to  sauté until the shrimp is cooked through.

3 – Serve over rice and lettuce. Garnish with scallions and marinade sauce.

This easy recipe will be a new family favorite!

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GLUTEN-FREE FAVORITES

1 – Cheerios…needs no further explanation

2 – 

King Arthur Products –

the pancakes and

chocolate chip cookies

are my son’s favorites

3 – I’ve tried ALOT of different flours and made alot of missteps.

Here’s one of my favorites: Bob’s Red Mill GF Flour 1 to 1 Ratio

The 1 to 1 ratio is key when baking – so easy to just substitute “regular” flour with GF flour….don’t make my early mistakes!

Here is another I use often: 

4 – Grab ‘n Go snacks….

My son loves these and actually, I do too!

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5 – Bread:  Kinnikinnick

My son loves this brand!  The key is to keep it in the fridge and then lightly toast it before eating and it is delicious.

6 – Frozen Pizza 

Just because you are gluten-free does not mean you can’t indulge and enjoy a treat like pizza. My GF son’s favorite food is pizza so we’ve tried a bunch – here are his favorites: