KITCHEN MAVEN: Eating for Health & Lifestyle – Gluten Free Recipes (Part One)

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By Kitchen Maven/Judi Berman-Yamada Keeping a strict gluten-free diet is a lifelong necessity for people with celiac disease. Following the diet and avoiding cross-contamination results in fewer symptoms and complications of the disease. However, the foods not included in a gluten-free diet do provide important vitamins and other […]

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By Kitchen Maven/Judi Berman-Yamada

Keeping a strict gluten-free diet is a lifelong necessity for people with celiac disease. Following the diet and avoiding cross-contamination results in fewer symptoms and complications of the disease.

However, the foods not included in a gluten-free diet do provide important vitamins and other nutrients. For example, whole-grain breads, cereals, and other products are natural or enriched sources of the following:

  • Iron
  • Calcium
  • Fiber
  • Thiamin
  • Riboflavin
  • Niacin
  • Folate

Therefore, following a gluten-free diet will likely change your nutrient intake.

Many gluten-free breads and cereals have significantly varied nutrient levels compared with the products they are replacing. And some gluten-free foods have a higher fat and sugar ratio than the gluten-containing food they’ve replaced. So, it’s important to read labels, not only for gluten content but also for overall nutrient levels including salt and calories from fats and sugars.

Grains, starches, and flours that are safe and add variety to a gluten-free diet include:

  • Amaranth
  • Arrowroot
  • Buckwheat
  • Corn — cornmeal, grits and polenta labeled gluten-free.
  • Flax
  • Gluten-free flours — rice, soy, corn, potato, and bean flours
  • Hominy (corn)
  • Millet
  • Quinoa
  • Rice, including wild rice.
  • Sorghum
  • Soy
  • Tapioca (cassava root)
  • Teff

Don’t assume that oats are “gluten free”. Packages of oat products (including oat milk, oatmeal and oat flour must be labeled “gluten free” or and/or “organic” to be free of gluten. Otherwise, the oats may have been exposed to gluten through cross contamination. This takes place through normal processing.

In addition, the cost of gluten free prepared foods can be a good deal higher than the foods being replaced. So, it makes good sense to have some go-to inexpensive gluten free recipes that call for simple inexpensive, readily available ingredients.

My cookbook, “Thrifty Comfort Cooking for Challenging Times” contains over 100 recipes and at least half of them are gluten free or can be easily modified. Of those recipes: Buckwheat Flapjacks, Lynn’s Banana Fritters, Muffin Pan Frittatas, White Bean & Spinach Antipasto, French Lentil & Shitake pâté, Old Fashioned Scalloped Tomatoes, Gardeners’ Seasonal Casserole, Baked Herb Ricotta, Winter Squash & Leek Risotto, Oven Barbecued Beef Brisket, Chocolate Love Pudding, Lunchbox Cookies, Light Lemon Cheesecake Cups and Nutty Baked Stuffed Pears are just a smattering. For your edification and enjoyment, three of the recipes follow and three more gluten free recipes will come your way next time in Part 2 – of Gluten Free Recipes.

Please remember that all author royalties (profit) from retail sales of my cookbook always go directly to The Oregon Food Bank, Tillamook Services to assist those experiencing food insecurity. Thanks for your support. Thrifty Comfort Cooking for Challenging Times: 9780578310763: Berman-Yamada, Judith, Berman-Yamada, Judith: Books

Thrifty Comfort Cooking for Challenging Times by Judith Berman-Yamada, Paperback | Barnes & Noble® (

Lynn’s Banana Fritters

Do you have bananas sitting around getting too brown? So did I, until I tried this recipe, shared by a friend. It can be prepared with whole-wheat flour or gluten free. These pancakes need no additional sweetener or syrup. They’re delicious with a little nut butter or some fresh berries for a quick wholesome breakfast. The recipe is for one serving so just double or triple as needed.

Gluten free version per serving:

1 large ripe banana

2 large eggs OR 1 large egg & 2 Tablespoons gluten free corn flour (not corn starch) or oat flour.

Pinch salt

Mash the banana with the flour. Lightly beat the egg. Add egg and salt to banana mixture. Oil the griddle. Heat to medium. Cook small cakes (about 3 per serving) on heated griddle, turning only once. Do not press them down or cook at too high a heat or the outside will burn before the egg is fully cooked. May be kept warm for a brief time in a low oven (170 – 200 degrees F. on a metal tray)

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White Bean and Spinach Antipasto

This colorful well-balanced recipe uses freezer and pantry ingredients along with a few fresh staples, and it takes just minutes to prepare.

1 – 10-ounce package frozen leaf spinach

1 – 15 ounce can great northern beans OR other white beans drained and rinsed

1 cup red bell pepper finely diced.

1 clove fresh garlic grated or finely chopped.

2 Tablespoons snipped fresh chives OR finely chopped tops of green onions.

¼ cup extra virgin olive oil

¼ cup fresh lemon juice

Salt and freshly ground black pepper to taste.

Follow the package directions on the frozen spinach; don’t overcook. Drain, squeeze dry, and finely chop.

In a bowl combine the spinach with the beans, bell pepper, garlic, chives, oil, lemon juice, salt, and pepper. Serve, chilled, with crusty bread or rolls or garlic toast. Serves 6-8 as appetizer, 3- 4 as an entrée.

Original Source Unknown

Gluten Free Lunch Box Cookies

These stay fresh tasting for a week or more in a covered container at room temperature. They make a quick breakfast with a glass of milk or cup of coffee, a great hiking snack, a sweet nourishing addition to lunch boxes and welcome dorm room treat.

Have all ingredients at room temperature for 30 minutes.

Preheat oven to 350 degrees F. Place shelf in middle position.

Line two 12” x 18” large cookie sheet or jellyroll pans with parchment paper (or grease them). Set aside.

1 cup blanched almond meal (almond flour) lightly spooned and leveled into measuring cup (don’t pack)

¾ cup plain gluten free quick cooking rolled oats (not instant)

½ teaspoon ground cinnamon

¾ teaspoon baking powder

¼ teaspoon baking soda

½ teaspoon salt

1 large egg, lightly beaten OR ¼ cup egg substitute.

½ cup nut or seed butter, well stirred and smooth*

1½ teaspoons real vanilla extract OR ¾ teaspoon almond extract

½ cup real maple syrup

¾ cup semisweet chocolate chips OR dried fruit bits OR chopped nuts OR a combination

In a medium bowl, combine almond meal, oatmeal, cinnamon, baking powder, baking soda and salt. Whisk to combine, breaking up any large lumps. Set it aside.

In a smaller bowl, with a whisk or hand mixer, combine beaten egg or egg substitute, well stirred smooth nut or seed butter, vanilla, and maple syrup. Whisk until well combined.

Add the wet ingredient mixture to the bowl of dry ingredients. Stir well with a large spoon. Fold in the chocolate chips or alternate option. Refrigerate dough for one hour.

Using a releasable 1 ½ Tablespoon scoop, or a rounded Tablespoon, place scoops of dough on prepared cookie sheet about 2 inches apart. Lightly press scoops of dough down, evenly, with a dampened fork or clean damp fingers, so they are no longer domed, but evenly flattened. This will ensure crisper more evenly baked cookies.

Bake in preheated oven for 9 minutes. Rotate pan and bake an additional 2-3 minutes, until cookies get golden around edges. Cool cookies in pans for 5 minutes. Remove cookies to cooling rack until completely cooled. Store in covered container at room temperature. Makes about 24-30 cookies depending on size.

*Nut & seed butter options: sesame tahini, peanut butter, almond butter, cashew butter, or sunflower seed butter.

Original: Kitchen Maven

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