gluten free

Lentil and Black Bean Salad

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Potluck coming up? This high-fiber, high-protein, vegan and gluten-free salad is a crowd pleaser.  It’s easy to make and lasts for days in the fridge.

Salad

1 can (19 oz/540 mL) lentils, drained and rinsed

1 can (19 oz/540 mL) black beans, drained and rinsed

2 cups corn (non-GMO)

1 cup diced red bell peppers

1 cup diced green bell peppers

1 cup diced celery

½ cup chopped green onions

¼ cup chopped fresh parsley

Dressing

¼ cup olive oil 

3 tbsp red wine vinegar

1 tbsp freshly squeezed lemon juice

1 tbsp honey (use maple syrup for vegan)

½ tsp Dijon mustard

Sea salt and freshly ground black pepper to taste

Combine all salad ingredients in a large bowl. Be careful not to smash the beans and lentils.

Whisk together dressing ingredients and pour over salad. Mix well. Add several grinds of black pepper and a pinch or two of sea salt and mix again. Refrigerate at least 4 hours before serving. (Tastes even better if made 1 day ahead.)

Makes about 10 cups salad

Recipe adapted from Janet and Greta Podleski (janetandgreta.com) 

 

Knead Bread?

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This bread is amazing. It is quick and easy to make – can be mixed right in the baking pan and no kneading is required. There are no rising agents and you can use your favourite nuts. And finally, it’s healthy AND tastes great, especially toasted with some nut butter.

Highlights:
gluten and dairy free, vegan
contains whole grains, nuts, and seeds
high in healthy fats
high in fiber
source of plant based protein

Ingredients:

1 cup sunflower, pumpkin, or hemp seeds (or combination)
1/2 cup flax seeds
1/2 cup hazelnuts or almonds
1 1/2 cups rolled oats or spelt
2 tablespoons chia seeds
4 tablespoons psyllium seed husks
1 teaspoon fine grain sea salt
1 tablespoon maple syrup or honey
3 tablespoons melted coconut oil
1 1/2 cups water

Method:

Line a standard loaf pan with parchment. Combine all dry ingredients, stirring well. Want less crunch? Pulse ingredients in a food processor first.
Whisk maple syrup, melted coconut oil, and water together in a measuring cup.
Add wet ingredients to the dry ingredients and mix very well until everything is completely soaked and dough becomes very thick (if the dough is too thick to stir, add one or two teaspoons of water until the dough is manageable).
Smooth out the top with the back of a spoon.
Let sit out on the counter for at least 2 hours, or overnight. Soaking the nuts and seeds helps to remove phytic acid, neutralize enzyme inhibitors and improve nutrient absorption
To ensure the dough is ready, it should retain its shape even when you lift the parchment.
Preheat over to 350 degrees and bake in loaf pan for 20 minutes.
Remove from the loaf pan, place upside down directly on oven rack and continue to bake for 30 to 40 minutes.
Allow to cool completely before slicing.
Store in tightly sealed container for up to 5 days or freeze.
Makes a great snack.

Recipe inspired from My New Roots (mynewroots.org)  

Pumpkin Pancakes

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Ingredients

1 scoop unflavoured protein powder
½ cup pure pumpkin puree
1 organic egg
½ tsp baking soda
½ cup rolled oats
½ cup almond milk
1 tsp cinnamon
1/2 tsp ginger
1/4 tsp nutmeg
Coconut oil or organic butter – to heat in pan

Directions:

Preheat griddle to medium.
Blend all ingredients together in a blender until smooth.
2. Melt a teaspoon or two of coconut oil or butter. When hot, pour or scoop the batter onto the griddle, using approximately 1/3 cup for each pancake. Brown on both sides (about 2-3 minutes per side) and serve hot with maple syrup.

Recipe adapted from Samantha Gladish at www.holisticwellness.ca

Photo credit Samantha Gladish 

Chickpea Masala

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Ingredients

1 small cooking onion, chopped

1 yellow bell pepper, chopped

1 medium zucchini, chopped

coconut oil or avocado oil

2 teaspoons garam masala

1 teaspoon cumin

1/2 teaspoon turmeric

1 teaspoon sea salt

1 14-ounce can organic chopped tomatoes

1 19-ounce can chickpeas, rinsed and drained

1 400 ml can coconut milk

Method:

1. Finely chop onion and bell pepper and cut zucchini into small, bite-size chunks.

2. Heat oil in a large pan (with a lid) over medium heat. Add onion and pepper and cook, stirring for 2-3 minutes until softened. Add zucchini and cook for 1 minute. Stir in garam masala, cumin, turmeric, and salt, and cook for 1 minute.

3. Reduce heat to medium low and stir in tomatoes and chickpeas, and cover. Cook for 5 minutes, stirring about halfway through. Uncover, stir in coconut milk, and reduce heat to low. Cook for 5 more minutes or until your rice or quinoa are ready.  It’s perfectly fine to let it simmer longer and let the flavours blend together.

4. Serve over rice or quinoa and enjoy with a side salad.

Recipe adapted from mindbodygreen.com

Pumpkin Spice Cookies

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These pumpkin spice cookies have the texture of a muffin and all the flavour of pumpkin pie.  Gluten free, dairy free and refined sugar free, they make a healthy treat for the holidays.

Ingredients:

  • 1 cup of gluten free flour (I used Better Batter)
  • 1.5 cups of gluten free rolled oats (I used Bob Mills)
  • 1 teaspoon cinnamon
  • 1/2 teaspoon fine sea salt
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon ginger
  • 1/4 teaspoon nutmeg
  • 1/4 teaspoon ground cloves
  • 1 egg
  • 1/3 cup pure maple syrup
  • 1/2 cup unsweetened applesauce
  • 1/4 cup coconut oil, melted
  • 2 tablespoons almond milk

Method:

  1. Preheat oven to 350.
  2. Mix all the dry ingredients in a large bowl.
  3. Mix all the wet ingredients into a medium bowl.
  4. Whisk the wet until well mixed and add wet to dry, being careful not to over mix.
  5. Spoon onto a parchment paper lined baking sheet.
  6. Bake for about 15-18 minutes.  Makes about 30 cookies.

Enjoy!

Gluten Free Pumpkin Loaf

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Ingredients:

  • 1 1/4 cups of your favourite gluten free flour (I used Better Batter) or use 1 cup almond flour + 1/4 cup coconut flour
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon baking soda
  • 1 teaspoon cinnamon
  • 1/2 teaspoon pumpkin pie spice
  • 3/4 cup pumpkin puree (not pumpkin pie fill)
  • 1/4 cup pure maple syrup
  • 1/4 cup coconut oil, melted
  • 4 eggs

Method:

  1. Preheat oven to 325 F.
  2. Combine flour, salt, soda, cinnamon and pumpkin pie spice in a bowl.
  3. In a second bowl, beat eggs and stir in pumpkin, maple syrup and coconut oil.
  4. Add the wet ingredients to the dry ingredients and stir well.
  5. Pour into greased loaf pan and sprinkle some pumpkin seeds on top if desired.  Bake for 45-60 minutes.

Enjoy!

Quinoa Curry

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Quinoa is a high-protein, non-gluten grain.  It combines really well with the warming spices of curry and chili to make this delicious dish.

Ingredients:

2 cups quinoa
4 cups water

1 tbsp coconut oil

1 onion
4 cloves garlic (medium size)
40 mm / 1.5 inches ginger root, grated

1 diced pepper (yellow, green, or red)
8 fresh tomatoes diced, OR 1 28 oz can organic tomatoes, diced
1 zucchini, diced

1/2 tbsp chili powder
1 1/2 tsp curry powder
1/4 tsp sea salt or to taste

1 can coconut milk

Method:

1. Rinse quinoa under cold water and drain

2. Add quinoa and water to a medium-sized pot and bring to a boil

3. Reduce heat and simmer until water has been absorbed (around 15 minutes)

4. In a separate large pan heat coconut oil

5. Add garlic, onion, and ginger and sauté until onions are slightly soft (a few minutes)

6. Add diced peppers, tomatoes, zucchini, chili powder, curry powder and sea salt

7. Simmer on medium heat for several minutes (until peppers are a little soft)

8. Add coconut milk and simmer for one or two more minutes

9. Stir in cooked quinoa

Makes approximately 4 cups

Thanks to holistic nutritionist Paul Demeda of Healthy by Knowing for this great recipe.

www.healthybyknowing.com 

 

Blueberry Muffins

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Wild blueberries are bursting with flavour and filled with nutrients.  These blueberry muffins are gluten free, nut free and refined sugar free.

Ingredients:
1 cup GF rolled oats (not instant)
1 cup of your favourite gluten free flour
1 tablespoon ground flax seed
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon sea salt
3-4 ripe bananas, mashed
1/4 cup coconut oil, melted
1/4 cup maple syrup
1/4 cup freshly squeezed orange juice
1 teaspoon vanilla extract
1 cup blueberries

Method:
1. Preheat oven to 375F and combine oats, flour, flax seed, baking soda, baking powder and salt in a large bowl.
2. Combine bananas, coconut oil, maple syrup and orange juice in a separate bowl.
3. Add wet ingredients to dry ingredients and gently combine.
4. Fold in blueberries.
5. Fill paper lined muffin tins 2/3 full and bake for 20 minutes.

Makes 12 muffins.

Strawberry Banana Pancakes

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One of my favourite things about summer is fresh Ontario strawberries and eating breakfast on the patio.  These easy blender pancakes whip up so quickly, you don’t need to save them for a decadent weekend brunch.

Ingredients:

2 cups gluten free oats

1 cup almond milk

1 banana (plus extra for topping if desired)

1 cup sliced strawberries (plus extra for topping if desired)

1/4 teaspoon sea salt

1/2 teaspoon pure vanilla extract

1 1/2 teaspoons baking powder

1 large egg

coconut oil for cooking

Method:

Preheat griddle to medium heat.  Combine all ingredients except for egg and coconut oil into a high speed blender or food processor.  

blender pancakes

Blend well.  Add in egg and blend to combine.  Depending on the freshness of your banana and strawberries, you may need to add more oatmeal to thicken the batter or add more almond milk if the batter is too thick.  

Once a desired consistency has been obtained, melt a bit of coconut oil onto your preheated griddle.  You may need to add more coconut oil as you go along.  Pour about 1/4 cup of batter for each pancake.  Cook for 2-3 minutes or until underside is golden brown.  Flip and continue cooking 2-3 minutes or until cooked through.  Top with sliced strawberries, bananas and pure maple syrup.

Enjoy!

Rawlicious Zucchini Pasta with Spinach Pesto

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It was too hot to turn on the oven today, which meant it was the perfect day to make this rawlicious zucchini pasta.  Full of fiber, nutrients and healthy fats, this “pasta” was a cinch to make.

Ingredients:

2 zucchini, ends trimmed (I used 1 green and 1 yellow)

3 cups spinach

2 cloves garlic

1/2 cup pumpkin seeds

1/4 cup extra-virgin olive oil

1/2 teaspoon sea salt

hemp seeds to garnish (optional)

Method:

Use a spiralizer to turn zucchini into noodles, or use a vegetable peeler to slice zucchini into ribbons.  Place zucchini noodles in a large bowl.

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For the pesto, in a food processor, consume spinach, garlic, pumpkin seeds, olive oil and sea salt.  Process to desired consistency, adding more oil if needed.  Add pesto to the zucchini noodles and stir well.

Sprinkle with hemp seeds if desired and enjoy as an entree or a salad.

Serves 2.

Recipe from Joyous Health: Eat and Live Well Without Dieting by Joy McCarthy.

 

 

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