Wheat and Gluten Free Recipes
Amazing Amaranth Pancakes (gluten-free)
1 beaten egg 3 tbs. arrowroot flour
1/4 cup apple juice (or other sweet juice) 1/4 tsp. cinnamon
1 tsp. sunflower oil (or flax oil) 1/4 tsp. baking powder (wheat free)
1/4 cup amaranth flour 1/8 tsp. sea salt
1/4 cup tapioca flour
Lightly oil frying pan with sesame oil and get medium hot. Beat wet ingredients together. Mix in dry ingredients one at a time and beat well. Pancakes cook quickly- keep pan hot and watch carefully. Re-oil pan with paper towel before each batch. Makes (10) 3-inch pancakes
Rice Waffles (gluten-free)
2 cups rice flour 2 cups rice or soy milk
4 t. baking powder 3 T. oil
1 T. maple syrup
Sift the dry ingredients together. Add milk and oil gradually, stirring mixture until smooth. Bake on hot oiled waffle iron.
Rice pancakes (gluten-free)
½ cup ground cashews 1 T. maple syrup
1 ½ cups amaranth, quinoa or rice flour 1 ¼ cup water
1 t. baking powder 2 T. oil
¼ t. salt
Combine dry ingredients, mix well. Combine liquid ingredients in a small bowl, mix well and stir into dry ingredients. Cook pancakes on preheated, non-stick pan. As batter thickens, add water, a tablespoon at a time to keep cakes thin.
Ginger Carrot Breakfast Cookies (wheat-free)
¾ cup rolled oats 1 t. vanilla
½ cup oat flour 1 t. finely grated ginger
¼ cup brown rice or barley flour ¼ t. sea salt
2 cups cooked millet 1 T. poppy seeds or sunflower seeds
1 ½ T. safflower oil ½ cup water
1 cup shredded carrot
Preheat oven to 350°. Mix ingredients together to make a moist (not mushy) dough. Shape into cookies on a greased cookie sheet. Bake for 30 minutes.
Buckwheat Breakfast Bake (gluten-free)
½ cup raisins 1 cup buckwheat flour
½ cup prunes, chopped ¾ cup arrowroot powder
½ cup dried apricots, chopped 1t. baking soda
1 2/3 cups water 1t. cinnamon
¼ cup oil 1/2t. allspice
2 T. lemon juice 1/8t. salt
½ cup chopped walnuts
Preheat oven 375°. Combine water and dried fruits in saucepan. Bring to boil and let simmer for 10 minutes. Let cool, add oil and lemon juice. Sift dry ingredients into medium sized bowl. Add liquid ingredients and mix well. Stir in chopped walnuts. Spread into oiled pie dish or a9” square baking pan. Bake approximately 25 minutes, or until top of the cake springs back.
Very Blueberry Muffins (gluten-free)
1/3 cup light oil 1 ½ cup brown rice flour
1/3 cup honey 1t. baking powder
1 egg or substitute ½ t. salt
1/3 cup orange juice 2/3 cup blueberries
½ t. grated orange rind
Mix oil, honey, egg and orange juice. Sift in flour, baking powder and salt. Add orange rind. Mix until just blended. Add blueberries. Spoon batter into greased muffin tins, about 2/3 full. Bake for approximately 20 minutes or until golden brown.
Tofu carrot/apple muffins (gluten-free)
3 cups brown rice flour 8 oz. tofu
2 t. baking powder 1 lb. grated carrot and apple
1 t. baking soda ¾ cup oil
2 t. cinnamon 1 cup honey
1 t. salt 1 T. vanilla
¼ cup lemon juice ¼ cup orange juice concentrate
Preheat oven 325°. Beat tofu, grated carrot and apple, oil, honey, vanilla, orange juice concentrate and lemon juice together. Mix dry ingredients into wet just before baking. Heap batter high into muffin tins. Bake 35 minutes – midway into baking cover muffins with foil to prevent browning. Let muffins cool in pans.
Tofu Corn Muffins (wheat-free)
1 cup corn meal 16 oz. tofu
1 ½ cup barley flour 1 cup water
1 t. salt 3 T. oil
½ T. baking powder 1 ½ T. honey
1 t. baking soda optional items: corn kernels, onions, green chilies
Preheat oven 325°. Blend tofu, oil, honey and water together in blender. Mix together dry ingredients in large bowl – add blended tofu mixture. Mix until just moistened. Add optional ingredients. Heap batter into greased muffin tins. Bake 30-40 minutes, until done.
Boston Brown Bread (gluten-free) A baked bread that tastes like steamed brown bread – moist, heavy, sweet and delicious.
1 cup brown rice flour 1 ½ t. salt
1 cup white rice flour 2/3 cup raisins
½ cup potato starch flour 3 eggs
½ cup tapioca flour 1 t. vinegar
½ cup cornmeal 2/3 cup molasses
3 t. xanthan gum 4 T. vegetable oil
½ cup (scant) dry buttermilk 1 1/3 cup water
1 t. baking soda 2 T. brown sugar
1 ½ t. egg replacer (optional) 1 T. yeast
Blend together flours, xanthan gum, buttermilk powder, baking soda, egg replacer (if used), salt and raisins. Beat eggs slightly; add vinegar, molasses, oil and water (warm or cool, as bread maker’s manual suggests). Blend thoroughly. Measure sugar and yeast. Place ingredients in baking pan of bread maker in order suggested in manual. Bake on regular bread setting on light or medium heat.
Mock Oatmeal Bread (gluten free) This loaf has the taste, texture and color of oatmeal bread with the addition of cinnamon and brown sugar. Crush the almonds by placing in a plastic bag and crushing with a rolling pin to the size of oatmeal.
1 cup white rice flour 1 cup sliced almonds, crushed
1 cup brown rice flour 3 eggs, beaten slightly
½ potato starch flour 1 2/3 cups water
½ tapioca flour 4 T. butter, melted
2 ½ t. xanthan gum 1t. vinegar
½ cup non-instant milk powder 4 T. brown sugar
or nondairy substitute 1 T. dry yeast granules
1 ½ t. salt 1 ½ t. egg replacer (optional)
1 t. cinnamon
Mix together flours, xanthan gum, milk powder, salt, egg replacer ( if used), and cinnamon. Stir in the almonds. Mix together the eggs, water (warm or cool as your bread maker’s manual suggests), butter and vinegar. Measure sugar and yeast. Place ingredients in baking pan of bread maker in order suggested by manual. Use machine setting at medium crust.
Banana Bread (gluten-free)
1 cup rice flour 2 medium bananas
½ cup soy flour 4 T. oil
2 T. tapioca ¾ cup honey
2 t. baking powder pinch of salt
2 eggs or egg replacer
Preheat over to 350°. Mix wet ingredients together. Add flours, tapioca and baking powder. Combine wet ingredients with dry ingredients until just blended. Bake 1 hour.
Meals & Sides:
Rice Pilaf (gluten-free)
1.5 cups sliced mushrooms 1 tsp. wheat-free tamari soy sauce
1 large onion, coarsely chopped 1.5 cups water with:
1 cup brown rice 1/2 tsp. thyme
1/4 cup wild rice 1/2 tsp. sage
2 finely chopped garlic cloves 1/2 tsp. cumin
Combine all ingredients in saucepan. Stir well, cook 45 minutes over low heat (or until rice is tender and water absorbed). Makes 10 servings
Nutty Quinoa Salad (gluten-free)
1 cup quinoa 1/2 cup almonds, chopped
2 cups water 1 orange, peeled and chopped
1/2 cup raisins 2 tbs. mint leaves, chopped
1/4 cup flax oil and sesame oil mixed 2 tsp. grated organic orange peel
1 green onion, sliced
Combine quinoa and water in large saucepan and bring to boil. Reduce heat, cover and simmer 10 minutes. Add raisins, continue cooking until liquid absorbed. Put in large bowl or spread on cookie sheet to cool. Add remaining ingredients – toss gently. Makes 4-6 servings
Black-Eyed Pea Loaf (gluten-free)
2 cups black-eyed peas, cooked 2 tsp. mixed herbs of choice
2 cups water 1/3 cup millet
1 large onion 1.5 cups corn meal
Blend first five ingredients in blender. Mix with corn meal. Bake in loaf pan at 350 degrees for 1-1.5 hours.
Paella Garbanzos (gluten-free)
2 cups brown rice 2 carrots, sliced thin
4.5 cups boiling water 1 large onion, minced
1 cup cooked garbanzo beans
Fry raw rice in heavy, ungreased skilled until brown, popping. Sauté onion and carrots in a little water for 3 minutes. Put ingredients inboiling water and boil 30 minutes. Put paella into casserole dish, cover and bake at 350 for 1 hour (uncover last 5 min). Makes 6-8 servings
Creamy Gravy (gluten-free)
1/3 cup spectrum spread 2 cups plain soy milk
1/3 cup rice flour salt, pepper, sage, thyme and Marjoram to taste
Melt spectrum spread over medium-low heat. Stir in flour. Add milk gradually while whisking. Season to taste.
Oat Pizza Crust (wheat-free)
¼ cup tomato puree
1 cup dry oats
Combine ingredients. Pat into oiled pan. Bake 15 minutes. Add toppings and bake.
Polenta Pizza Crust (gluten-free)
¾ cup boiling water ¼ cup cold water
¼ cup polenta ¼ t. salt
Combine polenta, cold water and salt – whisk into boiling water. Stir until thick. Pour into oiled pan, shaping polenta. Cool in freezer or refrigerator until firm. Brush with olive oil and add toppings and bake.
Macaroni & Cheese (gluten-free)
½ lb. rice or corn pasta – cooked 3 cup soy or rice milk
¾ cup spectrum spread salt, pepper and garlic powder to taste
¾ cup rice flour
Melt spectrum spread, whisk in flour. Gradually add soy milk – cover. Stir often while sauce thickens. Add seasonings and pasta. Mix together and put into prepared baking dish. Bake 350° for 30 minutes (check @ 20 minutes).
Nut Loaf (wheat-free)
2 ½ cups walnuts (finely chopped) ½ T. thyme
1 ½ cups cooked rice ½ cup tofu
1 ½ cups dry oats ¼ cup water
½ cup rice flour ½ cup oil
¼ cup sesame seeds 2 T. tamari
¼ cup onions (finely chopped) salt and pepper to taste
2 T. nutritional yeast 1 t. dried parsley
1 T. minced garlic/powder
Combine walnuts, rice, oats, flour, seeds, onion, yeast, garlic, thyme, salt, pepper and parsley. Blend tofu, water, oil and tamari together and add to above mixture. Mix together and put mixture in a loaf pan. Bake 350° for approximately 1 hr.
1 cup butter (2 sticks) ½ cup potato flour (not potato starch flour)
½ cup brown sugar 1 t. baking soda
1 cup granulated sugar 1 t. salt
2 eggs 1 pkg. chocolate chips
1 t. vanilla chopped nuts and/or coconut optional
1 ½ cups brown rice flour
Cream butter, sugars, eggs and vanilla together. Mix in dry ingredients, then chocolate chips and optional items. Drop by the rounded teaspoon onto ungreased cookie sheets. Bake 350° for approximately 12 minutes until lightly browned.
Pumpkin Cookies (gluten-free)
2 cups rice flour 1t. vanilla
½ cup honey 1t. lemon extract (optional)
½ cup safflower oil or spectrum spread 2t. baking powder
1 cup pumpkin
Preheat oven to 350°. Mix honey, oil, vanilla, pumpkin and lemon extract together. Mix rice flour and baking powder together. Blend wet mix with dry to a drop cookie consistency. Place dough onto a greased cookie sheet and flatten with a fork. Bake for 20 minutes
Ginger Snaps (wheat-free)
½ cup blackstrap molasses 1t. allspice
3 T. oil 1t. flax seed meal
3 T. sucanat 1 cup rice flour
½ cup soy or rice milk 1 cup oat flour
½ t. ginger 2t. baking powder
Preheat oven to 400°. Mix molasses, oil, sucanat, rice milk, spices and flax seed meal together. Mix flours and baking powder together. Mix wet ingredients with dry. Drop dough onto greased cookie sheet. Bake for 15 minutes.
Peanut Lover’s Cookies (gluten-free)
1 ½ cups unsalted peanuts 1/3 cup maple syrup
2/3 cup arrowroot powder ½ cup natural peanut butter
¼ t. salt ¼ cup oil
½ t. baking soda 1 egg or egg substitute
Preheat oven 350°. Grind peanuts in blender, until well ground. Mix with arrowroot powder, salt and baking soda in bowl. In blender, mix maple syrup, peanut butter, oil and egg or egg substitute until smooth and well blended. Add to dry mixture and mix well. Chill for at least an hour. Form small balls out of chilled dough, roll them in the chopped nuts, if desired. Place on a greased cookie sheet and flatten them with a water-dipped fork. Bake for 20 minutes or until the underside of the cookie is golden brown. Almond lover’s cookies – follow the recipe above, but substitute “almonds” wherever “peanut” are called for.
Really Easy Peanut Butter Cookies (gluten-free)
2 cups peanut butter 1 T. vanilla
2 cups sugar 1 egg
Mix ingredients. Roll batter into balls and press flat with fork. Bake 350° for 10 minutes.
No-Wheat Pie Crust (wheat-free)
1 cup oat flour 2 T. oil ( walnut oil is great)
1 cup brown rice flour 2/3 cup water
¼ t. salt 1 T. honey
Preheat oven 350°. Combine dry ingredients in bowl. Add sweetener, oil and stir. Add water and stir well. Press mixture into an oiled pie dish, pressing from center outward to edges. Crust will be fairly thin. Pre-bake crust for 10-15 minutes. Let cool before adding filling.
Blueberry Lemon Coffee Cake (wheat-free)
2 cups barley flour 3 oz. Soft tofu
1 t. baking soda 3 oz. Lemon juice
¼ t. salt 1 ½ oz. Oil
½ cup water ½ cup honey
¼ cup oil 1 cup frozen blueberries
Combine flour, soda and salt. Add water and oil- let sit for a few minutes. Blend tofu, lemon juice, oil, honey together. Combine two mixtures and beat together for 2–3 minutes. Fold in blueberries and pour mixture into an oiled pan. Bake for 45 minutes in a 350° oven.
Brownies (gluten free)
1 cup water 3 T. unsweetened cocoa
1 t. vanilla 1t. baking powder
½ cup corn margarine 1 egg
1 cup sugar ¼ cup walnuts (optional)
½ cup cream of rice
In a medium saucepan, heat the water and margarine to a boil. Sprinkle in cereal. Cook for 1 minute. Remove pan from heat, cover, and let sit for 4 minutes. Stir in egg and vanilla. In a medium bowl, combine sugar, cocoa and baking powder. Stir in cereal mixture until well blended. Stir in nuts. Spread mixture evenly in greased 8X8X2 inch baking pan. Bake at 350° for 40-50 minutes. Cool and cut. (This recipe can be doubled and baked in a 9X13 pan).Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.
She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.
For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
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