CHAPTER 16
Breads, Muffins, Waffles, and Pancakes
“OUR DAUGHTER WAS ADDICTED TO WHITE PASTA AND cereal. We didn’t know how to break the cycle. Once we reduced sugar, increased protein, and eliminated dairy and gluten from her diet, the whole picture changed. We began to offer healthier replacement foods like greens, protein-rich foods, and alternative grains. Now, at dinnertime she normally cleans her plate. We see her eating vegetables like green beans, spinach, zucchini, and broccoli in greater variety and greater quantities. She stays energetic throughout the day and does not have the highs and lows she once did. She seems to understand that our new way of eating is healthier and makes her feel better.”
—MARIE, mother
Introduction
Using prepared organic flours or mixes helps make a recipe Quick N Easy.
Pancakes, waffles, breads, muffins, and buns are wonderful places to sneak in better nutrition by substituting some of the liquid ingredients with cooked and puréed vegetables. If your child refuses to eat anything green, select vegetables whose colors will not be obvious (cauliflower, carrot, sweet potato, and squash). If color is not a problem, expand to the greens. Puréed fruits can also be included.
The amount of protein can be increased by adding one or more of the following: extra egg whites, nut flours, or rice protein powder (add 1/8 to 1/4 cup [15 to 30 g] as a replacement for an equal amount of flour). Favorites include almond flour (avoid almond flour on low phenol/low salicylate/low oxalate diet) and hazelnut flour. See the resource product listing in the appendix.
In pancakes, there is room for hiding supplements in what we call the Trojan Horse Technique.
Bette Hagman’s All-Purpose Flour Substitute
This formula is found in the many Gluten-Free Gourmet books by Bette Hagman. This combination has become the standard mix for replacing all-purpose flour.
Modified for Low Salicylate
2 parts white rice flour
2/3 part potato starch flour (Use arrowroot for low salicylate diet.)
1/3 part tapioca flour
Combine all ingredients. Blend with a whisk and store, ready for use any time a recipe calls for all-purpose flour.
Calories (kcal): 4890; Total fat: 15g; Cholesterol: 0mg; Cholesterol: 1101g; Cholesterol: 40g; Protein: 78g; Protein: 103mg; Potassium: 5496mg; Calcium: 191mg; Iron: 55mg; Zinc: 12mg; Vitamin A: 0IU.
White Bread—Bread Machine
The kids will never know it’s healthy!
Modified for Low Salicylate
1 cup (235 ml) water
3 tablespoons (45 ml) oil
1 teaspoon salt
1 cup (140 g) brown rice flour
3/4 cup (105 g) garbanzo bean flour
1/2 cup (80 g) potato starch (Use arrowroot powder for low salicylate diet.)
1/4 cup (30 g) tapioca starch
4 egg whites
2 teaspoons xanthan gum
1 teaspoon yeast
Place ingredients in a bread machine in the order listed. Select setting and start. Store in freezer and slice and toast as needed.
YIELD: 1 loaf (12 slices)
Calories (kcal): 134; Total fat: 4g; Cholesterol: 0mg; Cholesterol: 21g; Cholesterol: 1g; Protein: 4g; Protein: 201 mg; Potassium: 109mg; Calcium: 6mg; Iron: 1mg; Zinc: 1mg; Vitamin A: 2IU.
QUICK N EASY
Banana Bread
1/2 cup (120 ml) sunflower or safflower oil
2 large eggs
1 teaspoon vanilla extract
1/2 cup (115 g) dairy-free vanilla pudding mixed with 1 teaspoon xanthan gum
1 ripe banana, mashed
1 package (15 ounces, or 420 g) Old Fashioned Cake and Cookie Mix from Gluten Free Pantry or 1 package (21 ounces, or 588 g) Miss Roben’s Yellow Cake Mix
Grease a loaf pan. Preheat oven to 350°F (180°C, or gas mark 4). Mix the first five ingredients. Fold in cake mix. Pour into 6-cup (1.4 L) loaf pan. Bake 50 minutes or until middle is cooked.
YIELD: 1 loaf (12 slices)
Calories (kcal): 187; Total fat: 10g; Cholesterol: 32mg; Cholesterol: 22g; Cholesterol: trace; Protein: 2g; Protein: 112mg; Potassium: 63mg; Calcium: 16mg; Iron: trace; Zinc: trace; Vitamin A: 75IU.
QUICK N EASY
Pecan Bread
This recipe was adapted from the book Breaking the Vicious Cycle: Intestinal Health Through Diet, by Elaine Gottschall.
SCD Legal
21/2 cups (300 g) pecan meal
1/4 teaspoon salt
1/2 teaspoon baking soda
1/4 teaspoon cinnamon
4 eggs
1/2 cup (170 g) honey
1 tablespoon (15 ml) olive oil
Mix the dry ingredients, set aside. Break eggs into a separate bowl and whisk in honey. Add dry ingredients to egg mixture and stir. Add olive oil and mix thoroughly. Pour into 8 x 4-inch (20 x 10 cm) loaf pan that is completely lined (even up the sides) with kitchen parchment paper. Bake at 350°F (180°C, or gas mark 4) for 45 minutes. Once removed from the oven, allow the bread to cool for 5 minutes. Then lift the loaf out of the pan by the ends of the paper and gently roll it out of the parchment onto a cooling rack.
NOTE: The parchment paper will wrinkle when used to line the pan and the loaf will not necessarily be symmetrical, but without it the bread sticks too much to the baking pan.
YIELD: 1 loaf (12 slices)
Calories (kcal): 161; Total fat: 3g; Cholesterol: 62mg; Cholesterol: 25g; Cholesterol: 2g; Protein: 10g; Protein: 116mg; Potassium: 112mg; Calcium: 17mg; Iron: 1mg; Zinc: 2mg; Vitamin A: 125IU.
All-Purpose Buns
Modified for Low Phenol, Modified for Low Salicylate
2 teaspoons yeast
11/2 cups (355 ml) water
11/4 cups (175 g) brown rice flour
3/4 cup (105 g) garbanzo bean flour
3/4 cup (120 g) potato starch (Use arrowroot for low phenol and low salicylate diets.)
1/3 cup (40 g) tapioca starch
1 tablespoon (8 g) xanthan gum
1/2 tablespoon (9 g) salt
6 egg whites
1/4 cup (60 ml) oil (safflower, avocado) (Use safflower for the low salicylate diet.)
Mix yeast and water and let sit until foamy. Place remaining ingredients in a mixer bowl and add yeast mixture. Blend on low speed to incorporate, then on medium-high speed for 2 minutes. The dough will be sticky. Lightly oil bun pans or cookie sheets and top with parchment paper. Use an ice cream scoop to transfer dough. Cover and let the dough rise for 1 hour. Bake in a 350°F (180°C, gas mark 4) oven for 30 to 35 minutes. Store in freezer until needed.
YIELD: 12 buns
Calories (kcal): 173; Total fat: 5g; Cholesterol: 0mg; Cholesterol: 27g; Cholesterol: 2g; Protein: 4g; Protein: 300mg; Potassium: 133mg; Calcium: 8mg; Iron: 1mg; Zinc: 1mg; Vitamin A: 2IU.
Yeast-Free Sweet Potato Buns
Tracey Smith provides a tasty recipe that is perfect for children who love breads and dislike vegetables.
11/4 cups (175 g) garbanzo bean flour
11/4 cups (150 g) quinoa flour
11/4 cups (175 g) brown rice flour
1 cup (120 g) tapioca starch
4 teaspoons xanthan gum
2 teaspoons salt
1 teaspoon baking powder
8 egg whites
1/3 cup (80 ml) oil (safflower, avocado)
8 ounces (225 g) puréed sweet potatoes
1 cup (235 ml) water
Combine the dry ingredients in a mixer bowl. Add liquid ingredients and mix on low to incorporate. Mix on medium-high speed for 1 to 2 minutes, until a smooth dough forms. Dough will be sticky.
Lightly oil bun pans or cookie sheets and top them with parchment paper. Use an ice cream scoop to transfer dough. Bake in a 350°F (180°C, gas mark 4) oven for 30 to 45 minutes. May be stored in the freezer until needed.
YIELD: 12 buns
Calories (kcal): 248; Total fat: 8g; Cholesterol: 0mg; Cholesterol: 40g; Cholesterol: 2g; Protein: 6g; Protein: 439mg; Potassium: 221 mg; Calcium: 40mg; Iron: 2mg; Zinc: 1mg; Vitamin A: 967IU.
Better-Than-Bisquick Pancakes
2 cups (240 g) quinoa flour
2 tablespoons (10 g) baking powder
1/4 teaspoon baking soda
2 tablespoons (30 ml) light-flavored oil, such as sunflower or safflower
1/2 cup (75 g) raw cashews
2 cups (475 ml) warm water
1 teaspoon (5 ml) vanilla extract
1 teaspoon (5 ml) lemon juice or 1/4 teaspoon ascorbic acid crystals dissolved in 2 tablespoons (30 ml) warm water
1 teaspoon (5 ml) maple syrup
In a mixing bowl, whisk together quinoa flour, baking powder, and baking soda. In a blender, grind nuts to a fine powder, pausing to scrape under the blades 2 to 3 times. Add water, vanilla extract, lemon juice, and maple syrup to blender and blend 3 to 4 minutes. Pour liquid over dry ingredients and whisk a few times, eliminating lumps. If batter is too thick, add water as necessary.
Pour a scant 1/4 cup (60 g) batter onto hot nonstick griddle (heated until water dances on it) for each pancake. Serve with fruit sauce or applesauce. (Use peeled pears for low phenol/low salicylate diet.)
VARIATIONS: Add 1–2 tablespoons (10–20 g) flaxseed to blender with the cashews. For a heartier, buckwheat sourdough pancake, replace up to 1 cup (120 g) quinoa flour with buckwheat flour.
YIELD: 12 to 14 pancakes
Calories (kcal): 161; Total fat: 7g; Cholesterol: 0mg; Cholesterol: 22g; Cholesterol: 2g; Protein: 5g; Protein: 278mg; Potassium: 240mg; Calcium: 156mg; Iron: 3mg; Zinc: 1mg; Vitamin A: trace
Cinnamon Pancakes
2 cups (280 g) sorghum or rice flour
2/3 cup (100 g) potato starch
1/3 cup (40 g) tapioca flour
3 tablespoons (40 g) sugar
2 teaspoons xanthan gum
1 tablespoon (5 g) baking powder
1 teaspoon cinnamon
1/8 teaspoon salt
2 cups (475 ml) water
1 cup (235 ml) milk substitute (rice, almond, coconut)
3 eggs
3 tablespoons (45 ml) oil
1/2 teaspoon vanilla extract
Combine the dry ingredients and set aside. In a separate bowl, mix wet ingredients. Add the dry ingredients to the wet ingredients and cook on a griddle until done.
VARIATION: Fold 1/2 cup (75 g) fresh or frozen (thawed) blueberries into the batter.
YIELD: 12 to 14 pancakes
Calories (kcal): 200; Total fat: 5g; Cholesterol: 47mg; Cholesterol: 36g; Cholesterol: 1g; Protein: 3g; Protein: 160mg; Potassium: 36mg; Calcium: 80mg; Iron: trace; Zinc: trace; Vitamin A: 70IU.
Honey Vanilla Pancake Recipe
These really cook up well the next day too. They are light and fluffy.
1 large egg
3/4 cup (175 ml) milk substitute (rice, non-GMO soy, almond, or coconut)
1 tablespoon (20 g) honey
1/2 teaspoon vanilla extract
1 cup (140 g) GF flour
1/4 teaspoon xanthan gum
1/4 teaspoon salt
1 tablespoon (5 g) baking powder
Combine egg, milk substitute, honey, and vanilla extract in a bowl. In a separate bowl, combine flour, xanthan gum, salt, and baking powder. Add the dry mixture to the wet mixture and blend well. Cook on a hot, greased griddle, using about 1/4 cup of batter for each pancake. Cook until brown on one side and around edge; turn and brown the other side.
VARIATION: Fold 1/2 cup (75 g) fresh or frozen (thawed) blueberries into the batter.
YIELD: 4 to 6 pancakes
Calories (kcal): 161; Total fat: 1g; Cholesterol: 47mg; Cholesterol: 32g; Cholesterol: 1g; Protein: 5g; Protein: 915mg; Potassium: 54mg; Calcium: 218mg; Iron: 2mg; Zinc: trace; Vitamin A: 70IU.
QUICK N EASY
Pecan Meal Pancakes
This recipe was adapted from the book Breaking the Vicious Cycle: Intestinal Health Through Diet, by Elaine Gottschall.
SCD Legal
21/2 cups (300 g) pecan meal
1/2 teaspoon baking soda
1/4 teaspoon salt
1/3 cup (115 g) honey (clover)
7 large eggs or 8 medium eggs
1 teaspoon (5 ml) organic vanilla extract
Combine the dry ingredients in a bowl, and set aside. In a separate bowl, whisk honey into eggs, then add vanilla extract. Whisk the dry mixture into the wet mixture.
Spray a nonstick, electric frying pan with olive oil to lightly coat, and set the temperature to 200°F (95°C). It is best to let the pan preheat; otherwise, the first pan of pancakes may get too dark.
NOTE: A nonstick electric frying pan is highly recommended for this recipe. Honey causes the pancakes to stick, and pecan meal can cause them to brown quickly. A thermostat-controlled temperature will help to prevent headaches.
YIELD: 15 to 18 pancakes
Calories (kcal): 127; Total fat: 3g; Cholesterol: 100mg; Cholesterol: 17g; Cholesterol: 1g; Protein: 10g; Protein: 108mg; Potassium: 102mg; Calcium: 19mg; Iron: 1mg; Zinc: 1mg; Vitamin A: 174IU.
GFCF “No Yolking Around” Pancakes
For those allergic to eggs, this adaptation of Lisa Barnes’s recipe in The Petit Appetit Cookbook is an excellent option.
1 cup (140 g) GF flour (hazelnut or almond)
1/2 tablespoon (6 g) cane sugar
2 teaspoons baking powder
1/4 teaspoon salt
1/2 teaspoon baking soda
1/2 teaspoon ground cinnamon
1 cup (235 ml) organic milk substitute (almond or coconut)
1 tablespoon (15 g) applesauce or pear sauce
2 tablespoons (30 ml) safflower, almond, or avocado oil
In a medium mixing bowl, stir together flour, sugar, baking powder, salt, baking soda, and cinnamon. In a separate bowl, whisk together milk, applesauce, and oil. Add milk mixture to flour mixture all at once. Stir with a rubber spatula until just blended. If batter is too thick, thin with milk substitute.
Heat a large nonstick skillet or griddle over medium heat. Lightly grease skillet with cooking spray.
VARIATION: Puréed vegetables (carrots, sweet potato) can replace some of the liquid (1 to 2 tablespoons [15 to 30 ml]). Add fruits, fruit spread, or fruit purées on top.
YIELD: About 8 (5-inch, or 13-cm) pancakes
Calories (kcal): 115; Total fat: 4g; Cholesterol: 0mg; Cholesterol: 19g; Cholesterol: 1g; Protein: 1g; Protein: 268mg; Potassium: 19mg; Calcium: 73mg; Iron: trace; Zinc: trace; Vitamin A: trace
Wonderful Waffles
This recipe was modified from a recipe that came with the waffle maker itself. Our waffle maker is nonstick and calls for 2/3 cup (80 g) batter per waffle. Modify this recipe to suit your waffle maker’s size and shape.
1 cup (140 g) GF flour blend of choice
3 teaspoons baking powder
1/4 teaspoon salt
1 tablespoon (13 g) sugar
1/2 teaspoon guar gum or xanthan gum
3 eggs, separated
1 cup (235 ml) milk substitute (rice, almond, or cashew)
1/4 cup (60 ml) canola oil
1 teaspoon (5 ml) vanilla extract
Preheat a waffle maker and spray with nonstick spray. Whisk together the flour blend, baking powder, salt, sugar, and guar or xanthan gum in a large bowl. Separate the eggs—the whites go into a large mixing bowl and the yolks go into the flour mixture. Add the milk substitute to the flour mixture and whisk well. Beat the egg whites until stiff. Meanwhile, add the oil and vanilla extract to the batter and mix well. Pour the batter over the stiff egg whites and whisk. Pour 2/3 cup (80 g) of batter onto the waffle maker and cook for 7 minutes each.
YIELD: 4 to 6 waffles
Calories (kcal): 347; Total fat: 18g; Cholesterol: 140mg; Cholesterol: 40g; Cholesterol: 1g; Protein: 7g; Protein: 543mg; Potassium: 75mg; Calcium: 226mg; Iron: 1mg; Zinc: 1mg; Vitamin A: 210IU.
QUICK N EASY
High-Protein Waffles
This high-protein waffle mix can sneak in some mineral supplements.
Low Phenol, Low Salicylate
13/4 cups (245 g) brown rice flour
23/4 cups (330 g) quinoa flour
3/4 cup (90 g) tapioca starch
1/2 tablespoon baking soda
1/2 tablespoon salt
6 eggs
1/3 cup (80 ml) oil (sunflower or safflower)
31/2 cups (830 ml) rice or cashew milk
Combine all ingredients with a mixer on low-medium speed for 2 minutes. Lightly oil waffle iron. Pour batter onto waffle iron and cook.
VARIATION: For a sweeter waffle, replace some of the rice milk with pear juice.
YIELD: 20 waffles
Calories (kcal): 200; Total fat: 7g; Cholesterol: 56mg; Cholesterol: 29g; Cholesterol: 2g; Protein: 6g; Protein: 172mg; Potassium: 232mg; Calcium: 24mg; Iron: 3mg; Zinc: 1mg; Vitamin A: 84IU.
QUICK N EASY
Crispy Breakfast Bars
A versatile treat—try it for breakfast, a snack, or as an energy boost.
7 cups (98 g) crispy, GF puffed whole-grain cereal
3/4 cup (90 g) dried cranberries
3/4 cup (90 g) dried blueberries
1/2 cup (65 g) sunflower seeds (optional)
1 teaspoon cinnamon
3/4 cup (255 g) brown rice syrup or honey
3/4 cup (190 g) almond or cashew butter
2 tablespoons (28 g) butter substitute
Stir together cereal, dried fruits, seeds (if using), and cinnamon in large bowl. Place syrup, almond (or cashew) butter, and butter substitute in a large, microwave-safe measuring cup. Microwave 11/2 minutes on high, or until the butter substitute has melted. Stir well and pour over cereal mixture. Stir to coat.
Dampen your hands with cold water. Press cereal mixture firmly into a 9-inch (23 cm) square baking pan, rewetting hands if necessary to keep mixture from sticking. Freeze 30 minutes. Cut into 15 bars, and store in refrigerator.
YIELD: 15 bars
Calories (kcal): 232; Total fat: 12g; Cholesterol: 0mg; Cholesterol: 31g; Cholesterol: 2g; Protein: 4g; Protein: 2mg; Potassium: 145mg; Calcium: 43mg; Iron: 1mg; Zinc: 1mg; Vitamin A: 3IU.
Gluten-Free Zucchini Bread
Another great way to turn veggies into a treat!
3 cups (420 g) GF flour blend, plus extra for dusting pans
1/4 teaspoon baking powder
1 teaspoon baking soda
21/4 teaspoons xanthan gum
1 teaspoon salt
1 tablespoon (7 g) ground cinnamon (Use nutmeg for low phenol/low salicylate diet.)
2 large eggs
21/2 cups (500 g) sugar
1 cup (235 ml) safflower oil
1 tablespoon (15 ml) vanilla extract
2 cups (240 g) grated zucchini
1 cup (120 g) finely chopped nuts, such as walnuts or pecans (Use pecans for low phenol/low salicylate diet.)
Preheat oven to 350°F (180°C, gas mark 4). Spray 2 loaf pans and lightly dust with GF flour blend, knocking out excess. Mix the dry ingredients in medium bowl and set aside.
Whisk eggs together in large mixing bowl; add sugar, oil, and vanilla extract, and continue whisking until light and frothy. Stir in zucchini. Add dry ingredients and stir to combine, and then fold in nuts. Divide batter evenly into pans and bake for 1 hour, or until toothpick inserted into the center comes out clean. Cool for 5 minutes, and then carefully remove loaves from pans. Cool completely on wire rack before serving.
YIELD: 2 loaves, or 24 slices
Calories (kcal): 303; Total fat: 12g; Cholesterol: 18mg; Cholesterol: 44g; Cholesterol: 4g; Protein: 5g; Protein: 163mg; Potassium: 84mg; Calcium: 15mg; Iron: trace; Zinc: trace; Vitamin A: 103IU.
Pumpkin Bread
This bread freezes really well, if it lasts that long!
31/2 cups (490 g) GF flour blend of choice
1/2 teaspoon xanthan gum (corn-free)
3 cups (600 g) sugar
2 teaspoons cinnamon
2 teaspoons nutmeg
11/2 teaspoons salt
2 teaspoons baking soda
1 cup (235 ml) canola oil
2/3 cup (160 ml) water
1 can (15 ounces, or 420 g) pumpkin purée
2 eggs, beaten
6–12 ounces (170–340 g) GFCF semisweet chocolate chips (optional)
Preheat oven to 350°F (180°C, gas mark 4). Combine flour blend, xanthan gum, sugar, cinnamon, nutmeg, salt, and baking soda in a large bowl. In a separate bowl, combine oil, water, pumpkin, and eggs. Combine the dry and wet mixtures thoroughly. Add the chocolate chips, if using.
Divide the batter equally among three 8 x 4-inch (20 x 10 cm) loaf pans or two 12-compartment muffin pans that have been sprayed with nonstick spray. Bake loaves for 45 to 50 minutes; bake muffins for 40 minutes. When toothpick in the center comes out clean, the loaves/muffins are done. Cool completely before cutting and serving.
YIELD: 3 loaves or 24 muffins
Calories (kcal): 342; Total fat: 14g; Cholesterol: 16mg; Cholesterol: 54g; Cholesterol: 2g; Protein: 3g; Protein: 246mg; Potassium: 112mg; Calcium: 17mg; Iron: 1mg; Zinc: 1mg; Vitamin A: 3962IU.
Cornmeal Carrot Muffins
The hearty dose of carrots sweetens these muffins while keeping them healthy; the cornmeal adds a nice crunch.
1 cup (140 g) GF flour blend
3/4 cup (105 g) coarsely ground cornmeal
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon salt
1/2 cup (115 g) brown sugar
2 large eggs
1/2 cup (120 ml) avocado, sunflower, or safflower oil
1/2 cup (120 ml) rice milk
11/2 cups (165 g) grated carrots
Preheat oven to 350°F (180°C, gas mark 4). Line a 12-cup muffin tin with paper or foil liners. Combine the flour blend, cornmeal, baking soda, baking powder, and salt in a medium bowl and set aside. Whisk the eggs and the brown sugar in a large bowl until frothy. Add the oil and milk and whisk to combine. Stir in the carrots and then the dry mixture, and mix just until no flour clumps remain. Divide the batter evenly between the muffin cups and bake 20 to 25 minutes. Cool 5 minutes, then transfer muffins to wire rack to cool completely. Serve.
YIELD: 12 muffins
Calories (kcal): 224; Total fat: 10g; Cholesterol: 36mg; Cholesterol: 30g; Cholesterol: 3g; Protein: 4g; Protein: 388mg; Potassium: 98mg; Calcium: 39mg; Iron: 1mg; Zinc: trace; Vitamin A: 4366IU.
Maya’s Favorite Lemon Poppy Seed Muffins
From Joanne Bregman (Maya’s mother)
13/4 cups (245 g) GF flour blend
3 tablespoons (30 g) MLO Natural Brown Rice Protein Powder
2 teaspoons baking powder
1/2 teaspoon salt
1 tablespoon (8 g) poppy seeds
2 large eggs
2/3 cup (230 g) agave nectar or honey
3/4 cup (175 ml) rice milk
1/4 cup (60 ml) safflower oil
1 tablespoon (15 ml) lemon juice
1 teaspoon lemon extract
Preheat oven to 375°F (190°C, gas mark 5). Grease and flour a 12-cup muffin tin. Mix all dry ingredients in a large bowl and set aside. Whisk eggs, agave nectar, rice milk, oil, lemon juice, and lemon extract together. Add to dry ingredients and mix until just combined. Divide batter evenly between the muffin cups. Bake 20 minutes, until wooden toothpick inserted into the centers comes out clean; cool on wire rack.
YIELD: 12 muffins
Calories (kcal): 237; Total fat: 6g; Cholesterol: 37mg; Cholesterol: 41g; Cholesterol: 4g; Protein: 6g; Protein: 199mg; Potassium: 22mg; Calcium: 68mg; Iron: 1mg; Zinc: trace; Vitamin A: 41IU.
QUICK N EASY
Joe’s “Veggies in Disguise” Nutritious Muffins
Another great trick for getting a picky eater to eat some veggies!
1 cup (120 g) carrots, finely chopped
1 cup (120 g) zucchini, finely chopped
1 cup (175 g) GFCF chocolate chips, finely chopped
1 cup (125 g) walnuts or pecans, finely chopped
1 store-bought GFCF cake mix, prepared according to package directions, but not baked
Add carrots, zucchini, chocolate chips, and nuts to prepared cake batter; stir to combine.
Transfer the mixture to a muffin pan, filling each cup about two-thirds of the way. Bake at 375°F (190°C, or gas mark 5) for 20 minutes or until a toothpick inserted in the center of a muffin comes out clean. Do not overcook, as this will result in dry muffins. Once cooled, these muffins can be frozen to be eaten later.
NOTE: This clever recipe can also incorporate extra protein by adding 1/8 to 1/4 cup puréed chicken.
YIELD: 12 muffins
Calories (kcal): 285; Total fat: 15g; Cholesterol: 0mg; Cholesterol: 38g; Cholesterol: 2g; Protein: 5g; Protein: 204mg; Potassium: 218mg; Calcium: 74mg; Iron: 1mg; Zinc: 1mg; Vitamin A: 3084IU.
Socca to Me
Socca is a flatbread made from chickpea flour hailing from Southern France. It can be found at the bustling markets in Nice, where it is cooked on giant cast-iron pans in wood-fired ovens. Not only is it surprisingly easy to re-create at home, but it is naturally gluten-free, and delicious plain, or as a base for a variety of toppings.
1 cup (140 g) chickpea flour (or chickpea-fava flour blend)
1/2 teaspoon salt
1/4–1/2 teaspoon freshly ground black pepper (optional)
1 cup (235 ml) water
3 tablespoons (45 ml) olive oil
Whisk chickpea flour, salt, and pepper (if using) into a medium bowl. Slowly add water, whisking to eliminate lumps. Stir in 2 tablespoons olive oil. Cover and set aside for 1 hour (batter should be about the consistency of heavy cream).
Preheat oven to 475°F (240°C, gas mark 9). Heat remaining oil in 10-inch nonstick skillet over medium-high heat, swirling the pan to coat until oil is shimmering. Pour batter into the pan, swirling to coat evenly. Place pan in hot oven and cook until batter is lightly browned on top, 12 to 18 minutes. Slide pancake into cutting board, cut into quarters, and serve immediately.
NOTE: This recipe can easily be doubled and cooked in 2 batches. If you don’t have a skillet with an oven-proof handle, a cast-iron skillet can be used instead. If using toppings, they can be added halfway through the baking time or after the socca comes out of the oven.
TIP: If there is any socca left over, crumble it up with your fingers, toast the crumbs, and use in any recipe that calls for breadcrumbs.
YIELD: 4 servings
Calories (kcal): 175; Total fat: 12g; Cholesterol: 0mg; Cholesterol: 13g; Cholesterol: 3g; Protein: 5g; Protein: 283mg; Potassium: 198mg; Calcium: 14mg; Iron: 1mg; Zinc: 1mg; Vitamin A: 10IU.
Quinoa Cake
Adapted from Karina’s Kitchen (http://glutenfreegoddess.blogspot.com/) This makes a great breakfast treat or afternoon snack.
11/2 cups (250 g) quinoa flakes
1/2 cup (70 g) sorghum flour
1/2 cup (60 g) tapioca starch
3/4 cup (90 g) almond meal flour
1 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon xanthan or guar gum
2 teaspoons ground cinnamon
2 large eggs (or the equivalent of egg replacer)
1/4 cup (60 ml) olive oil
1/4 cup (60 g) unsweetened applesauce
1/2 cup (170 g) agave nectar
1/2 cup (115 g) brown sugar
1/4 cup (85 g) molasses
2 teaspoons GFCF organic vanilla extract
1 cup (110 g) grated carrots
1/2 cup (42 g) unsweetened grated coconut
Preheat oven to 350°F (180°C, gas mark 4). Grease a 9 x 13-inch (23 x 33 cm) baking pan and then line with parchment paper.
In a medium bowl, combine the first 8 ingredients and set aside. Whisk the eggs together with the olive oil, applesauce, agave nectar, brown sugar, molasses, and vanilla extract. Add the dry ingredients and beat well to combine. Add carrots and coconut and stir until evenly combined. Pour batter into prepared pan and bake for 25 to 35 minutes, until cake is set in the center. Allow cake to cool on a wire rack completely before slicing.
NOTE: Individual pieces of this cake can be wrapped in parchment or waxed paper and then stored in a zipper lock plastic bag or container and frozen for future use.
YIELD: 16 pieces
Calories (kcal): 251; Total fat: 9g; Cholesterol: 27mg; Cholesterol: 40g; Cholesterol: 3g; Protein: 5g; Protein: 174mg; Potassium: 257mg; Calcium: 45mg; Iron: 2mg; Zinc: 1mg; Vitamin A: 2177IU.
Maya’s Waffles
Another great high-protein waffle recipe.
2/3 cup (95 g) GF flour blend (see note) (Use buckwheat, rice, or millet for low phenol/low salicylate diet.)
1/3 cup (30 g) brown rice or soy protein powder (Make sure to use a brand that stays stable when cooked.)
2 teaspoons baking powder
1/4 teaspoon salt
2 large eggs
1 tablespoon (20 g) organic agave nectar or honey
1/4 cup (60 ml) sunflower or safflower oil
2/3 cup (160 ml) non-casein milk (Use cashew milk or rice milk, for low phenol/low salicylate diet.)
Stir together all ingredients and cook in waffle maker according to manufacturer’s instructions.
YIELD: 2 to 4 servings
TIP: You can double the recipe to make extra waffles, and then freeze the leftovers. When you are ready to eat them, simply defrost slightly and toast.
NOTE: You can use Bette Hagman’s All-Purpose Flour Substitute or this alternative offered by Joanne Bregman:
1/2 cup (70 g) brown or white rice flour
3/4 cup (105 g) sorghum flour
1/2 cup (60 g) buckwheat flour
1/4 cup (30 g) tapioca starch
Combine all ingredients and blend with a whisk.
YIELD: 2 cups
Calories (kcal): 361; Total fat: 17g; Cholesterol: 106mg; Cholesterol: 36g; Cholesterol: 4g; Protein: 16g; Protein: 441mg; Potassium: 34mg; Calcium: 184mg; Iron: 2mg; Zinc: trace; Vitamin A: 122IU.