Basic Pancakes and Waffles - Gluten Free

Making pancakes is a surprisingly easy, rewarding way to "start cooking" GFDF. The batter makes wonderful waffles that are tender inside and crisp outside. Pancakes and waffles freeze well.

Ingredients:
Dry:

1½ cups fine rice flour, white or half brown

¼ cup tapioca flour

¾ teaspoon salt

2 teaspoons GF baking powder

½ teaspoon xanthan gum

Wet:

2 large eggs

1 teaspoon honey (mix into liquid)

1 cup liquid (water or non-dairy milk) 3 tablespoons oil

Heat the griddle to high, or if using a large skillet, until a drop of water dances on the surface. Blend the dry ingredients in a large mixing bowl. Stir in the wet ingredients with a fork to mix but do not beat. Lumps are OK.

Grease the griddle or heavy pan then ladle a fourthcup of batter spaced evenly to make
4 to 5 inch circles.

Allow pancakes to cook until the edge is set and bubbles appear on the surface. Flip with
large spatula. If you wait until the top is dry, they may burn and be disappointing. Serve with syrup.

Greek Lentil Salad

Serves 10 (1 kg) 

• 1-19 oz can (540 ml)
• lentils, rinsed and drained ½ cup (125 ml)
• calamata olives ½ cup (125 ml) 
• onion, chopped 1½ cups (375 ml)
• grape tomatoes, halved ½ cup (125 ml)
• green peppers, chopped 1 cup (250 ml)
• cucumber, diced ¼ cup (50 ml)
• feta cheese, crumbled ¼ cup (50 ml)
• fresh parsley, chopped ¼ cup (50 ml
• olive oil ¼ cup (50 ml)
• lemon juice 1 tbsp (15 ml) dried oregano.

1 In a large bowl, combine lentils, olives, onion, tomatoes, green peppers, cucumber, feta cheese and parsley.

2 Whisk oil, lemon juice and oregano together.

3 Add parsley to salad and toss with dressing to coat.

4 Can be eaten right away or covered and left in fridge to marinate for 2 hours before serving. Salad can be made a day in advance.

Gluten Free Recipe Idea: Gluten-Free Sweet Potato Pudding Crumble

Makes 6 servings (Vegan, Raw, Wheat-Free, Gluten-Free, Dairy-Free, Sugar-Free)

Ingredients

1. 1 cup raisins, soaked in water for 30 min.
2. Drain the raisins and reserve 1/2 cup of
3. the soak water.
4. 4 cups raw sweet potato, peeled and cut
5. into 1” pieces (about 3-4 sweet potatoes)
6. 2/3 cup sunflower seeds, sprouted and
7. dehydrated
8. 1/2 cup water
9. 5 dates, soaked in water for 15 min.
10. and pitted
11. 1 tsp. vanilla powder or vanilla flavoring
12. 1 tsp. cinnamon
13. 1/2 tsp. nutmeg
14. 1/4 tsp. Celtic sea salt
15. 1/16 tsp. cardamom
16. 1/16 tsp. ground cloves

Directions

Combine all remaining above ingredients with the raisins and 1/2 cup of reserved soak

water in high-speed blender. Run on high speed with tamper, for about 30-60 seconds,

until smooth. Transfer filling to serving dish.

1/3 cup walnuts, coarsely chopped

1/3 cup shredded coconut

2 dates, soaked in water for 15 min.

1 tsp. cinnamon

Combine walnuts, coconut, dates and cinnamon and sprinkle on top of pudding.

Gluten Free Recipe Idea: Chicken Noodle Soup

Ingredients

1. 1 tablespoon olive oil
2. 2 medium carrots, cut into 1/4 inch slices
3. 2 celery ribs, halved lengthwise and cut
4. into 1/2 inch slices
5. 4 fresh thyme sprigs
6. 1 bay leaf
7. 2 quarts homemade chicken broth, recipe follows
8. (you may also use purchased GFCF chicken
9. broth)
10. 11/2 cups shredded cooked chicken
11. Salt and pepper
12. 8 ounces GFCF noodles

Directions

1 Place a soup pot over medium heat and coat with the oil. Add carrots, celery, thyme and bay leaf. Cook and stir for about 5 minutes, until the vegetables are softened but not browned. Pour in the chicken broth and bring the liquidto a boil. Add the chicken and continue to simmer for another couple of minutes to heat through; season with saltand pepper.

2 In a separate pot of boiling salted water cook GFCF pasta according to package directions. Drain and add to the simmering soup. Serve immediately. Serves 4

Chicken Broth

Ingredients

1. 3 to 3 1/2 pounds free-range chicken pieces,
2. mostly backs and wings, rinsed (Do not use
3. giblets.)
4. 2 carrots, cut in large chunks
5. 3 celery stalks, cut in large chunks
6. 2 large white onions, quartered
7. 1 bay leaf
8. Handful of parsley and/or thyme sprigs (fresh)
9. 1/2 teaspoon whole black peppercorns
10. 1/2 teaspoon whole cloves
11. Cold, purified water
12. 2 tablespoons vinegar or fresh lemon juice
13. Salt
14. Optional: 3-4 dried juniper berries (available at
15. Penzeys Spices: www.Penzeys.com)

Directions

1 Place the chicken and vegetables in a large stockpot over medium heat. Pour enough cold water to cover chicken. Add vinegar or lemon juice. Add bay, parsley/thyme, peppercorns and cloves and slowly bring to a boil. Lower the heat to medium-low and gently simmer for 1 to 1 1/2 hours, partially covered. As the broth cooks, skim any impurities that rise to the surface; add a little more water if necessary to keep the chicken covered while simmering.

2 Remove the chicken pieces and discard. Strain the broth through a fine sieve into another pot to remove the vegetable solids. If not using the broth immediately, place the pot in a sink full of ice water and stir to cool. When cool, cover and refrigerate or freeze. Yield: 2 quarts

Top 19 Gluten Free Alternative Grains and Pseudo-cereals.

Amaranth

Pseudo-cereal native to South America
Higher in protein, fiber and iron than most grains
Provides structure and binding capability
Pleasant, peppery flavor
Best used in combination with other gluten-free flours

Arrowroot

Used as thickener and in baking similarly to cornstarch

Bean/Legume

Legume flours include fava beans, garbanzo beans, soybeans
Good source of protein and fiber
Best used in combination with other gluten-free flours to balance taste and texture

Bean flours complement sorghum flour

Buckwheat

Nutritious grain rich in B-vitamins, magnesium, dietary fiber and antioxidants
Strong, somewhat bitter flavor

Best used in pancakes or yeast breads in combination with neutral gluten-free flours

Chia (Salba)

Like flax, ground chia seeds can add nutritional value to baked goods
Neutral in flavor

Corn flour

Used in breads, waffles, and tortillas

Corn meal

Used in spoon breads and baking powder-leavened breads

Corn starch

Works well in combination with tapioca starch

Flax

Ground flax seeds increase nutritional value
High in soluble fiber which allows gel formation; retains moisture and gives spongy texture to baked goods
Nutty, bold flavor

Adds color to baked goods

Millet

Powdery consistency, color similar to cornmeal
Delicate, sweet flavor
Suitable for use in flatbreads and muffins

Montina

(Indian rice grass)
Milled from a grass native to Montana

High in fiber and protein

Nut

Nut flours include almond, pecan, walnut, hazelnut, filbert, and chestnut
Contribute flavor and nutrition to baked products
Best used in combination with other gluten-free flours to balance taste and texture

Quinoa

Pseudocereal native to South America
Good source of protein, folate, copper and iron
Mild, slightly nutty flavor

Suitable for cookies, cakes and breads

Potato flour

Neutral flavor
Blends well with stronger flavored flours

Potato starch

Provides a light consistency to baked products
Helps retain moisture, combines well with eggs

Bland flavor, low in fiber and nutrients

Rice, Rice bran

Comes in brown, white and sweet varieties
Best used when combined with other gluten-free flours and binders or gums
Neutral flavor

Sweet rice flour is used in pie crusts and as a thickener

Sorghum (milo)

Tropical cereal grass native to Africa
Sweet, nutty flavor

Best when used with other neutral gluten-free flours and gums

Teff

Small cereal grain native to Africa
Taste similar to hazelnuts
Very high in nutrients

Ability to gel makes it a good thickener

Tapioca

Starchy, sweet flavor
Adds chewy texture to breads

Used in blends to improve color and crispiness of crusts

Gluten Free Recipe Ideas: Butternut Buckwheat Breakfast #glutenfree

   Makes 4-6 servings

• 1/2 cup walnuts
• 1 medium butternut squash, cut into 1 1/2” chunks
• 1 cup buckwheat groats, soaked in water for 15 minutes, then let stand at roomtemperature for 8-10 hours
• 1 banana or 1 apple, chopped into 1” pieces
• 1/2 cup raisins
• 1 tsp. vanilla powder or vanilla flavoring
• 1 tsp. cinnamon
• 1/2 tsp. nutmeg
• 1/8 tsp. Celtic sea salt

Pulse chop walnuts in food processor with S-blade until coarsely chopped. Transfer to a large mixing bowl. Place sweet potato in food processor with S-blade and run processor until finely chopped. Transfer to the bowl with the walnuts. Combine remaining ingredients in food processor with the S-blade and run processor until well combined. Fold the buckwheat mixture into the walnuts and squash and enjoy by itself or with a nut milk or coconut milk.

Gluten-Free Baking

Click here to download gluten free recipe book

What is Gluten?

Gluten is most often associated with wheat and wheat flour but can also found

in barley, rye, and triticale – a wheat hybrid. Gluten proteins in wheat flours make dough

elastic and stretchy, and trap gas within baked goods, providing a light, airy structure. Spelt

is closely related to wheat and is not suitable for use in gluten-free products. Additionally,

gluten can be found in products made with these grains like salad dressing, sauces and

even toothpaste.

The Food and Drug Administration (FDA) requires all foods containing major allergens to be labeled. They also are working to establish gluten-free labeling standards for foods that contain no gluten or gluten at such a low level they have not been shown to produce a reaction. The proposed limit

for gluten-free designation is 20 partsper million.

The best advice is to read the label carefully and contact the manufacturer if you are unsure about the gluten status of a foodproduct. Keep in mind, however, that other gluten-containing grains, like barley and rye,are not required to be labeled, so “wheat-free” is not the same as “gluten-free.”

Baking without Gluten

Baking without gluten (as found primarily in wheat flour) can be challenging because gluten contributes important properties to various types of baked products like cookies, cakes, pastries and breads. Gluten development is not as important for cookies as it is for cakes, so gluten-free flours can be substituted with similar results. Cakes and other types of batter-based products, like pancakes, need gluten for its gas-retaining ability that produces a light and airy interior structure and a tender crumb

Replacement Products

A wide variety of gluten-free flours, starches and baking aids can be used in combination to produce high-quality baked goods and pasta. Recipes calling for 2 cups of flour or less are more easily adapted, especially those that use cake flour because they contain lower levels of gluten. Many of the alternative grains and pseudo-cereals commonly found in the marketplace are listed in Table 1. Pseudo-cereals are “false cereals” that are not derived from grasses (as are true cereals), but come from other plants that have seeds that can be used in the same manner as cereal-based grains. Table 1 summarizes the profile and qualities of these grains and pseudo-cereals. White rice flour and starches usually can be stored in the pantry but because of higher fat and protein content, purchase whole grain flours and meals in smaller quantities and store in the refrigerator or freezer. Because of the relatively short shelf-life, you may want to take a small taste of the flour before blending to determine if a rancid taste has developed. Several of these flours, such as almond, can be made at home with a coffee grinder. The most common binder in gluten-free baking are eggs. Eggs can replace many of the functions that gluten provides, such as binding, enhancing texture and helping set the structure of the final product.

High Altitude Gluten-free Baking 

 Baking at high altitude (greater than 3000 feet above sea level) can be challenging when using traditional wheat flour recipes. Liquids evaporate faster and gases in cakes and breads expand quicker, requiring adjustments to ensure a good final product. When wheat flour is replaced with gluten free flour(s) these same challenges remain, although there are no set guidelines on how to successfully compensate for the altitude change. The home cook is advised to experiment with recipes, first making any necessary adjustments for the altitude change and then altering the recipe further as needed to adjust for the properties of the gluten-free flours.

Flour Blends

Baking books and online resources frequently offer gluten-free flour blend formulations for use in making cookies, cakes, quick breads and yeast breads. The formula might include three or four different types of flours and starches and make 2 to 12 cups of blended flour. Flours with stronger flavors typically make up no more than 25 percent to 30 percent of the total blend and are balanced by neutral flours and starches. Stronger tasting flours (such as bean flours) generally are used in small quantities in recipes that feature delicate flavors. A higher percentage of these flours can be used in baked goods that include nuts, chocolate, or a high level of spice. Flour blends for quick breads often contain 1/2 teaspoon xanthan gum per cup of flour while yeast breads contain 3/4 teaspoon per cup of flour blend.

Gums and Binders

The most common binder in gluten-free baking are eggs. Eggs can replace many of the functions that gluten provides, such as binding, enhancing texture and helping set the structure of the final product. Besides eggs, which are protein-based, two starch-based products often used to bind and thicken gluten-free baked products are guar gum and xanthan gum. These products are largely interchangeable and are used in small amounts (1/2 to 1 teaspoon per cup of flour) to add volume and texture to baked goods. Both are also commonly carried in large grocery chains, either in the baking aisle or natural foods section of the store.

Click here to download gluten free recipe book