A Gluten-Free Life
If you have celiac disease and need to live a specific life style, gluten intolerance or maybe you want to add variety to your diet, these five quickly prepared and tasty meals will put a smile on your face
Medical specialists reckon that one in 133 people is afflicted with celiac disease, while an even larger number of people deal with gluten intolerance that requires a gluten-free diet for life. Gluten is a type of protein found in the human staples wheat, rye and barley, and it’s also included in many of Mother Nature’s recipes like salad dressings, sauces, deli meats and products made with gluten-free grains, such as crispy rice cereals.
These facts make is essential for individuals who need to steer their dietary ship clear of gluten which ingredients and foods are allowed on a gluten-free diet, which ones to be conscious of and any that might be dubious. Navigating your dietary-ship through the treacherous reefs of information can cause your ship to flounder on the reefs and loose interest, so we’ve decided to provide you with five maps to help you achieve your desire for a gluten-free diet.
These five maps are everyday gluten-free meals that focus on a variety of whole grains, vegetables and fruit to help enhance your fibre, calcium and iron, three nutrients of concern if a gluten-free diet is your goal. Bring our Fall Whole Grain and Fruit Salad or Thai Noodle Salad for a family get-together or lunch for two, while the Gluten-Free Pizza and Crispy Three Sisters Quesadillas offer meals that will be enjoyed by one and all. For the nights time when cooking time is short, our Easy Millet, Broccoli and Chicken Casserole is the answer to both your need for speed and a gluten-free meal.
Whether your just hungry and require some sustenance, have celiac disease or a gluten intolerance, the following five maps will help you steer clear of the reefs hazardous to those afflicted with celiac disease or requiring a gluten-free diet and some needed variety to your diet.
1.
All Season Whole Grain Fruit Salad
1 cup (250 ml) wild rice blend
1 cup (250 ml) quinoa
Seeds of pomegranate*
½ cup (125 ml) sliced almonds, toasted
1/3 cup (75 ml) sliced green onions
1 pear, unpeeled, cored, chopped
Grated peel and juice from 1 large orange
3 tablespoons (45 ml) Balsamic vinegar
2 tablespoons (30 ml) olive oil
2 tablespoons (10 ml) Dijon mustard
In a large saucepan, bring 4 cups of water and the wild rice blend to a boil. Reduce the heat, cover and simmer for 25 minutes. Add the quinoa and stir completely. Return to a boil. Reduce the heat, cover and simmer for another 20 minutes. Remove from the heat and allow the mixture to cool and then transfer the mixture to a large serving bowl and chill in the refrigerator. The quinoa and rice mixture can be prepared 1 day in advance if you need to save time. Add the pomegranate seeds, toasted almonds, green onions, pear and orange peel to the chilled grains. In a small bowl, combine ½ cup of the orange juice, vinegar, oil and Dijon mustard and then pour this dressing over the salad. Make sure to mix the salad well and then chill for 30 minutes before throwing to your hungry lions.
Calories: 229; Protein 5.8 grams; Carbohydrates 35.6 grams; Fibre 4 grams; Fat 20.6 grams/per serving: makes 8 to 10 servings
*To remove pomegranate seeds, score a pomegranate and place it in a bowl of water. Break the fruit open underwater, so the pomegranate seeds sink to the bottom of the bowl and the white membrane floats to the top. Remove the membrane, pour off the water and measure about 1 cup pomegranate seeds. (In this recipe, 1 cup of dried cranberries can also be substituted for pomegranate seeds, if you prefer them)
2.
Light and Crispy Three Sisters Mexican Quesadillas
Ancient farmers in many geographical locations have been noted as understanding the planting-relationship between squash, beans, and corn, that when planted together, a technique known as companion planting, these friends help each other grow quicker and faster. Planting squash, beans, and corn together has been one of the most well known examples of companion planting, with these three being known collectively as the Three Sisters. Not surprisingly, they taste delicious together on a plate also, as you will discover when you prepare the following tasty meal.
¾ tablespoon (4 ml) ground coriander
¾ tablespoon (4 ml) ground cumin
1 tin (398 ml) pinto beans, drained, rinsed
2 large tablespoons (30 ml) fresh lemon or lime juice
3 cups (750 ml) cooked cubed butternut squash*
½ cup (250 ml) canned kernel corn
1 tomato, dried
1 cup (250ml) grated Marble or other favourite cheese
6 brown rice tortillas
Salsa (mild, medium or hot)
In a large skillet over medium heat, toast the cumin and coriander until fragrant, about 30-45 seconds, to help bring out their flavour and then set aside. In a large bowl, mash the pinto beans using a potato masher or fork and then add the toasted spices and lemon or lime juice and mix well. Add the squash, corn, tomato and cheese and fold to mix. Lay 3 tortillas on a flat working surface, and then divide the bean and vegetable mixture among the tortillas and spread evenly over the tortillas. In a large skillet over medium heat, grill the topped tortillas for 6-8 minutes. Top each with a second tortilla and turn over. Grill the other side for 4-6 minutes until golden brown (Tortillas will fold or curl, so it’s best to add the top tortillas just before turning them over). Using a knife or pizza wheel cut each quesadilla into quarters or 6 pieces and serve with salsa on the side.
Calories: 297; Protein 12 grams; Carbohydrates 48.5 grams; Fibre 8 grams; Fat 7.3 grams/ per serving: makes 6 servings
*Use leftover cooked squash, or to roast butternut squash: Preheat oven to 375 degrees Fahrenheit (190 degrees Celsius). Spray a baking pan with non-stick cooking spray. Peel butternut squash; slice in half and remove seeds. Cut squash flesh into ½ inch – ¾ inch (0.6 cm – 2 cm) cubes and transfer to baking pan. Roast for 30 minutes, turning occasionally, until tender and golden brown.
3.
Warren’s Gluten-Free Pizza Crusts
2 cups (500 ml) gluten-free flour mix*
2 tablespoons (10 ml) xanthum gum
¼ tablespoon (2 ml) salt
1 tablespoon (5 ml) dried oregano
1 envelope (8 grams/2-1/4 tablespoon) quick rising yeast
2/3 cup (150 ml) very warm water
2 tablespoon (10 ml) liquid honey
1 tablespoon (5 ml) vinegar
1 tablespoon (15 ml) vegetable oil
In the bowl of an electric mixer, combine gluten-free flour mix, xanthum gun, salt and oregano and then sprinkle in yeast. In a small bowl, combine warm water, honey, vinegar and oil. While mixing the combination on low speed, slowly add liquid mixture to dry ingredients and mix continually for 4 minutes on medium speed and then cover and let rest for 15 minutes.
Meanwhile, preheat oven to 400 degrees Fahrenheit (200 degrees Celsius). On a lightly floured, flat, work surface, roll out dough into 1 large or 2 (9 inch/23 cm) pizzas. For a thin and crispy pizza lovers, roll out dough to 1/8 inch (0.3 cm) thickness. Add desired pizza toppings and transfer to a baking sheet and bake for 12-15 minutes or until cheese is melted and crust is golden brown. For thicker crust fanatics, roll out dough to ¼ inch (0.6 cm) thickness. Transfer crust to a baking sheet and bake for 8 minutes, then remove from oven. Add the desired pizza toppings and bake for 10-12 minutes or until cheese is melted and golden brown.
Suggested Toppings:
- Tomato sauce combined with chopped fresh basil and grated Mozzarella cheese.
- Tomato sauce combined with roasted red bell peppers, artichoke hearts, chopped olives, sliced cherry tomatoes and crumbled Feta cheese.
- Pesto sauce combined with cooked shrimp, pine nuts and grated Parmesan cheese.
Calories: 288; Protein 3 grams; Carbohydrates 60 grams; Fibre 2 grams; Fat 4.6 grams/per serving: makes 1 large or 2 (9 inch/23 cm) pizza crusts
*You can purchase gluten-free flour mix ready-made, or to make your own: Combine 3 cups (750 ml) brown rice flour, 2 cups (500 ml) potato starch (not flour,) 1 cup (250 ml) tapioca flour and mix well, before storing in an airtight container.
4.
Thai Spicy Noodle Salad
½ (227 grams/ 8 ounces) package of soybean pasta
3 tablespoons (45 ml) natural smooth peanut butter
2 tablespoons (30 ml) lime juice
2 tablespoons (30 ml) tamari soy sauce
2 tablespoons (30 ml) Balsamic or rice wine vinegar
1-1/2 tablespoon (25 ml) packed brown sugar
¼-1/2 tablespoon (2-3 ml) sambal oelek* or crushed red pepper flakes
1 (170 grams/6 ounces) bag baby spinach
1 cup (250 ml) grated carrots, about 2 medium
1 red bell pepper, seeded, sliced
8 cherry tomatoes cut in half
¼ cup (60 ml) toasted unsalted peanuts
¼ cup (60 ml) chopped fresh cilantro
Cook pasta according to package directions and then rinse under cold water to cool noodles quickly. Drain and transfer noodles to a large serving bowl and refrigerate until ready to serve salad. To make dressing, whisk together peanut butter, lime juice, soy sauce, vinegar, brown sugar and sambal oelek or crushed red pepper until smooth. Add spinach, carrots, red bell pepper and tomatoes to cooked noodles, then slowly add dressing and toss salad to coat well. Sprinkle with peanuts and cilantro and serve immediately.
Calories: 294; Protein 21 grams; Carbohydrates 30 grams; Fibre 10 grams; Fat 12.6 grams/per serving
Will comfortably feed 4 people
*This Southeast Asian chilli paste is found in the ethnic foods aisle of your local grocery store.
5.
Quick and Easy Broccoli, Millet and Chicken Casserole
1 (1500 ml) package of Campbell’s Gardennay Creamy Broccoli Parmesan Soup or substitute if you prefer another brand
½ cup (125 ml) skim or 1 percent milk
½ cup (125 ml) wild rice blend
½ cup (125 ml) millet
4 cups (1 litre) chopped broccoli florets
1 cup (250 ml) grated Cheddar cheese, divided
4 skinless boneless chicken breast halves or 4-6 boneless skinless chicken thighs
Preheat the oven to 375 degrees Fahrenheit (190 degrees Celsius). Spray a 9 inch by 13 inch (23 cm by 33 cm) casserole dish with non-stick cooking spray and set aside. In a medium bowl, whisk together the soup and milk and mix well. Add the wild rice blend, millet, broccoli florets and ½ cup (125 ml) of the Cheddar cheese and fold repeatedly to mix well. Pour into the prepared casserole dish, top with the chicken breasts or thighs and nestle them into the mixture, then sprinkle dish with the remaining Cheddar cheese. Cover and bake for 45 minutes to 1 hour until the cheese is melted and the chicken is completely cooked, then let stand for five minutes before serving.
Calories: 403; Protein 42 grams; Carbohydrates 63 grams; Fibre 8.2 grams; Fat 7.6 grams/ per serving
