A Guide to Feeding our Future

Posts tagged ‘Gluten free’

Apple Brown Betty

By: Susan Kingston, RHN – Montreal QC

Here’s a wonderful Thanksgiving dessert that’s also gluten-, grain-, dairy-, and guilt-free! Yummmmm!

apple brown betty

Ingredients:

Filling

  • 6-7 apples (or pears), peeled, cored, sliced
  • 3 TBSP honey or maple syrup
  • 1 tsp cinnamon

Topping

  • 1/3 cup pecans
  • 1 cup almond meal (ground raw almonds)
  • 1 TBSP ground flax
  • 3 TBSP honey or maple syrup
  • 1 TBSP coconut oil or butter
  • 1 tsp cinnamon
  • 1/2 tsp vanilla extract
  • Pinch of Himalayan Salt
  • Juice of 1/2 lemon

Directions:

  1. Preheat oven to 350 degrees
  2. Peel, core, and slice apples
  3. In a bowl combine sliced apples, cinnamon, and honey; mix well.
  4. Place pecans in a nut grinder or food processor and grind fine (will be 1/3 cup after ground).
  5. In a bowl combine all topping ingredients and mix with a fork until crumbly
  6. Grease a 9×13 inch baking dish with butter or coconut oil, layer apples evenly in dish, pour crumble mixture evenly over fruit mix, and pour lemon juice overtop
  7. Bake until top is golden brown and fruit is hot and bubbly, 40-50 minutes
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Category:

Desserts, Kid-approved

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Scallops with Coconut Cream Sauce

By: Susan Kingston, RHN – Montreal, QC

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I would like to share a delicious Scallop recipe for all of you seafood lovers out there. Packed with healthy fats for the brain and iodine for the thyroid, it’s a winner! Add it to a huge Caesar salad and some cocktail shrimp, and you will be pleasantly fulfilled –Enjoy!

Yields:  2 small servings

Ingredients:

  • 1 pound scallops
  • 3 TBSP coconut oil (or butter, if dairy-tolerant)
  • 1/4 cup  coconut milk (or 10% cream, if dairy-tolerant)
  • Small handful fresh basil
  • Small handful of fresh chives
  • Six sun-dried tomatoes
  • cracked pepper to taste
  • a sprinkle of salt
  • 1 TBSP chickpea flour

Directions:

  1. Melt butter in a saucepan over medium heat.
  2. Combine all ingredients except scallops in the saucepan, and simmer for 3-4 minutes.
  3. Add scallops and simmer 2 minutes each side.
  4. Add 1 tbsp chickpea flour and stir in with a fork until all lumps are gone.
  5. Continue to cook gently for a minute or two, stirring, to thicken.
  6. Serve

Category:

Meat, Fish and Poultry, Side Dishes

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“Cheesy” Macaroni and Cauliflower

By: Alison Bigg, Chef – Victoria, BC

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Cheese sauce was the first culinary technique my mother taught me. It was my ‘job’ in the kitchen. It made me feel important and a part of the team. I eventually experimented with it by making it with blue cheese and adding Dijon for spark. This same sauce is also yummy on broccoli and in potato soup.

Ingredients:

  • 2 TBSP nutritional yeast
  • 2 TBSP chickpea flour
  • 2 TBSP butter or olive oil
  • 1 TBSP dijon mustard
  • 2 minced cloves garlic
  • 2 fresh bay leaves
  • 3 cups milk or almond milk
  • 2 cups grated cheese *
  • penne pasta (ancient grains or your favorite gf version)
  • One head cauliflower
  • Salt and pepper

*for a vegan version, sub out the cheese for 2 extra TBSP of nutritional yeast and 2 TBSP of tahini paste.

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Directions:

  1. Get a big pot of salted water boiling.
  2. Heat a deep, wide saucepan to medium high. Heat yeast and flour in dry pan until you can smell it is toasted. Add butter or olive oil, bay leaf, garlic and Dijon. Whisk until smooth.
  3. Add milk slowly, whisking constantly until smooth. Get hot but not boiling, it will thicken by now.
  4. Add the grated cheese. Let your child be creative and add any combination of cheeses they might like. (cheddar, goat cheese, cream cheese, blue cheese, are all good choices)
  5. Meanwhile let your child chop the cauliflower into florettes. Show them first, then let them use a sharp but small knife — trust that they can do it! Blanche the cauliflower in the boiling water for about 5 minutes, don’t overcook. Pull the veg out of the water into a colander and put in the noodles.
  6. Once noodles are cooked, strain and add to sauce along with cauliflower. Let your child season with salt and pepper by tasting it first. Sprinkle with freshly chopped chives. Serve with grated parmesan if desired.

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Category:

Kid-approved, One-Dish Meals, Sauces, Dips and Marinades, Substitution Ideas

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Gluten-, Dairy- and Grain-Free Pancakes!

By: Susan Kingston, RHN – Montreal, QC

A quick and easy pancake recipe, free of allergens – and yummy too!

pancakes - Copy

Prep time: 5 minutes

Cook time: 5 minutes

Yields: 4 medium-sized pancakes

Ingredients:

  • 1/2 cup chickpea flour
  • 1 egg or 2 egg yolks
  • 1/3 cup water
  • 1/3 banana, mashed
  • 1/4 tsp baking soda
  • Pinch of salt
  • Butter, ghee or coconut oil for greasing

 Directions:

  1. Whisk together the flour, water, egg, banana, baking soda, and salt until all the clumps are gone from the batter.
  2. Heat a pan or skillet over a burner set to medium with some butter, ghee or coconut oil.
  3. Scoop about 1/4 C of the batter into the pan to make one pancake–fit as many in as you can as they spread
  4. Cook until the edges firm up and bubbles come through the batter. Flip and cook for another 15-20 seconds until the other side has set. Repeat until all the batter is used up.

Category:

Breakfast, Kid-approved, Substitution Ideas

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Marinated tofu, buckwheat noodle salad and steamed edamame

By: Alison Bigg, Chef, Mother, Artist – Victoria BC, Canada

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My kids and I are having a blast cooking together.  This is the age to learn how to cook using intuition, trust in yourself and also how to learn from making mistakes. Every week it’s my kids’ turn to make a meal.  I invite you follow me on their journey as they learn how to make healthy food from scratch.  Maybe your own children will be inspired to do the same with you?!

This week Oliva made marinated tofu, buckwheat noodle salad and steamed edamame for dinner.  YUM!

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Ingredients:

  • 1 package medium organic tofu
  • 1 package frozen edamame (in the shell)
  • 1 small package buckwheat noodles
  • 1/4 cup nutritional yeast flakes
  • 1/2 cup panko breading or GF bread crumbs
  • 1 tsp cooking oil
  • 1/3 cup pure sesame oil (plus a dash)
  • 1 TBSP maple syrup
  • 1/4 cup tamari or Braag’s sauce
  • 2 TBSP rice wine vinegar or lemon juice
  • 1″ fresh grated ginger
  • 1-2 carrots, grated
  • 1 red pepper, sliced
  • 2 bunches (lots!) of fresh herbs, lightly chopped ie: mint, cilantro, chives, basil.
  • dash sea or Himalayan salt

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Directions:

  1. Slice medium organic tofu into 10 1/2 inch rectangles.
  2. Put them in a bowl with the tamari or braggs, 1/3 cup pure sesame oil and grated fresh ginger.  ( Save the marinade for the buckwheat noodle salad.)
  3. Coat the tofu with marinade then cover with mixed panko and nutritional yeast.
  4. Put frying pan on medium heat and heat 1 tbsp of cooking oil.
  5. When hot gently lay down the tofu. Brown on both sides and keep warm in the oven.
  6. In large pot, boil water. Add frozen edamame, in shell, and cook until tender but not squishy. 5 minutes.
  7. With a colander take out the beans but save water for noodles.
  8. Put beans in bowl and toss with a dash of pure sesame oil and salt. Keep warm.
  9. Using bean water, cook one small package of buckwheat noodles just until done. Don’t overcook. Drain and rinse with cold water.
  10. Place in a bowl with left over tofu marinade, maple syrup and rice wine vinegar or lemon juice. Add lots of  chopped herbs.
  11. Add one sliced red pepper and one or two grated carrot.

 

Category:

Kid-approved, Salads, Side Dishes

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Coconut Creamsicles

By: Susan Kingston, RHN – Montreal, QC

creamsicle

This simple recipe is both brain and body friendly, and is totally guilt free! Coconut milk is full of healthy fat for proper brain function; fresh orange juice is a great source of vitamin C;  and raw honey is chalk full of amino acids, vitamins, minerals and friendly immune-supporting bacteria. So have some guilt-free fun with your kids and create these cold sensations 🙂

Yields:

6-8 Creamsicles

Ingredients:

  • 1 cup orange juice (fresh)
  • 1 cup coconut milk
  • 3 TBSP raw honey
  • ¼ tsp orange extract
  • ½ tsp vanilla extract

Directions:

  1. In a medium bowl, whisk all ingredients together.
  2. Pour mixture into popsicle molds. Let set for 30-60 minutes; then add popsicle sticks.
  3. Freeze for another 4-6 hours or until frozen.
  4. When you’re ready to serve, run some warm water along your popsicle mold to loosen the popsicles and serve immediately.

Category:

Desserts, Kid-approved, Snacks, Substitution Ideas

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Super Easy, Allergen-Free and Delicious Easter Dinner!

By: Susan Kingston, RHN – Montreal, QC

If you’re looking for something a little different than ham or turkey this Easter – and something that’s quick and super easy to prepare (not to mention delicious), this recipe is for you!

Roast Duck

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Directions:

  1. Place duck in roasting pan with mini potatoes or sweet potatoes, small whole onions, and sliced carrots.
  2. Sprinkle everything liberally with paprika, lime juice and Himalayan salt.
  3. Roast in oven for 50 minutes at 350F.
  4. After 50 minutes, spread ¼ C butter on duck, and put back in oven for 20 minutes.
  5. Serve and enjoy!

Category:

Kid-approved, One-Dish Meals, Substitution Ideas, Uncategorized

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Chocolate Milkshake (milk free, egg free, gluten free!)

By: Susan Kingston, RHN – Montreal, QC

“This is a wonderful treat, free of allergens, and one of my family’s favorites!”

choco shake

Yields: 2 servings

Ingredients:

  • 4-6 ounces almond or coconut milk
  • 1 cup crushed ice
  • 1 ripe banana
  • 1 ripe avocado
  • 4-6 TBSP raw cacao
  • 2 TBSP raw honey, or stevia to taste
  • Optional: to make it a peppermint chocolate smoothie, add 1 drop of peppermint essential oil

Directions:

  1. Add all ingredients to  a blender and blend until thick.
  2. Enjoy!

Category:

Beverages, Desserts, Kid-approved

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Guilt-Free Chocolate Pudding

By: Susan Kingston, RHN – Montreal, QC

pudding

Yields: 2 servings

Ingredients:

  • 1 ripe avocado
  • ¼ cup cacao powder (preferably raw cacoa)
  • ¼ cup raw honey or stevia to taste
  • ¼ cup almond milk
  • 1 tsp pure vanilla extract

Directions:

  1. Mix all ingredients together in a blender,.
  2. Chill and serve

 

Category:

Desserts, Kid-approved, Snacks

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