Dr. Anita Bratt ND, Naturopathic Physician, Vancouver, BC, Canada

GLUTEN-FREE & CASEIN-FREE RECIPES

Gluten-Free (GF) Flour Substitutions for Baking

For each cup of wheat flour in a recipe, substitute one of the following, and blend with1 tsp xanthan gum:

1 cup gluten-free flour mix: 2 parts white rice flour + 2/3 part potato starch flour + 1/3 part tapioca flour

7/8 cup rice flour (white, brown or sweet)

1 cup soy flour + ¼ cup potato starch flour

1 cup corn flour

1 scant cup fine cornmeal

1 cup garbanzo or fava bean flour

Blueberry Pancakes

½ cup white rice flour 1 beaten egg

½ cup brown rice flour 1 ¼ cups soy or rice milk

1/3 cup soy flour 2 tbsp vegetable oil

1 tbsp GF baking powder 2 tbsp honey

1 cup fresh or thawed blueberries ½ tsp GF vanilla

Combine flours and baking powder in a large bowl. In a small bowl mix egg, soy milk, honey, oil and vanilla. Make a well in center of dry ingredients and pour in liquid all at once. Stir until mixed but still a little lumpy. Add blueberries and mix in. Drop a small amount of batter in a hot frying pan or griddle. Cook until bubbles appear then flip over to brown other side. Yield 12 pancakes. Serve with maple syrup.

Blueberry Muffins

1 ¾ cup rice flour ½ cup oil

½ cup sugar 2 cups Beechnut baby rice cereal

1 ¾ cup water 25 ml (5 tsp) baking powder
2 eggs 1-2 cups blueberries (fresh or frozen)

Combine flour and sugar. Add water, eggs & oil, mix well. Stir together rice cereal and baking powder, add to wet mixture. Mix well and fold in blueberries. Fill muffin tins ¾ full and bake at 400ºF for 20-25 minutes.

Corn Bread

Preheat oven to 350ºF

2 cups yellow or white cornmeal ½ cup vegetable oil

2 cups GF flour ¾ cup pure maple syrup
2 tbsp GF baking powder 2 cups soy or rice milk

2 tsp xanthan gum Casein-free buttery spread (for greasing)

Combine dry ingredients in medium bowl. In a separate bowl combine remaining ingredients; add to dry mixture. Stir well and pour into greased 9"x 13" pan. Bake 30 minutes, test doneness with toothpick.

Baked Rice

Preheat oven to 400ºF

2 tbsp olive oil                                     2 tbsp fresh parsley
½ onion, minced                                 pinch of sea salt
2 cloves garlic, minced                     1 can salmon or chunk light tuna
1 cup Arborio rice (risotto)                1 cup broccoli, chopped
1 ¼ cups vegetable stock                 1 large carrot, chopped
1 cup water                                         10-12 mushrooms, sliced

Heat oil in ovenproof saucepan, add onion and garlic. Cook over med-high heat for 2 minutes, stirring. Add rice and stir to coat. Add liquid, parsley and salt. Bring to a boil, stirring. Turn off heat and add canned fish, broccoli, carrots and mushrooms. Cover and bake for 40 minutes.

Pesto Pasta with Chicken & Broccoli

450 g GF pasta (rice, corn or soy) 2 cloves garlic

3 chicken breasts 75 g fresh basil

80 ml olive oil                                           1 ½ cups chopped broccoli
4 sprigs fresh parsley                             ½ tsp sea salt
100 g pine nuts                                        ½ cup vegetable or chicken broth

Combine basil, parsley, pine nuts, garlic, oil and salt in food processor and blend until fine consistency. Make pasta. Cook chicken in nonstick frying pan. Steam broccoli. Put pesto mixture in large skillet, stir in broth. Simmer on medium heat for 5 minutes. Add cooked pasta to pesto sauce and toss. Top with chicken and broccoli. Serves 4 . (Pesto sauce can be made ahead of time and refrigerated in sealed glass container for up to 2 weeks)

Chili- Vegetarian or Meat

1 med onion, chopped 1 bay leaf
2 cloves garlic, minced dash cayenne pepper

3 tbsp olive oil 2 tsp honey

2-14oz cans diced tomatoes 1 cup frozen corn

2- 19 oz cans kidney beans (undrained) 2 tsp powdered vegetable bouillon
2 tsp chili powder ½ tsp cumin

¾ tsp sea salt
1 pkg firm tofu- frozen, thawed, rinsed, squeezed & crumbled OR 500g ground beef or turkey (preferably organic)

Sauté onion and garlic in oil in a large pot, with ground meat or turkey (if using). Add remainder of ingredients, bring to boil over med-high heat. Reduce heat and simmer covered for 1 hour.

Lentil Soup

2 cups dried lentils                                          1 potato, chopped
6 cups water or vegetable stock                    2 tbsp vegetable oil
½ onion, chopped                                             2 bay leaves
1 carrot, chopped                                              2 tsp apple cider vinegar
1 stalk celery, chopped

Mix all except vinegar in a large pot. Bring to a boil and cook until lentils are soft (~ 1 hour). Add vinegar.

Hummus

1 cup canned chickpeas                              4 tsp olive oil
¼ cup tahini                                                    1 tbsp parsley
¼ cup water                                                    ¾ tsp minced garlic
2 tbsp fresh squeezed lemon juice

Combine all ingredients in food processor and blend until creamy and smooth

Falafel

Preheat oven to 400ºF

1 -540 ml can chickpeas, rinsed & drained               ¼ tsp baking powder
¼ cup chopped green onions                                      ¼ tsp ground cumin
¼ cup fresh coriander                                                    1 egg
¼ cup rice bread crumbs                                              2 tbsp tahini
1 tbsp fresh lemon juice                                               1 ½ tsp minced garlic

Combine all ingredients in food processor and pulse until well mixed. Form into 16 balls of 2 tbsp each, put on baking sheet and flatten slightly. Bake 20 minutes, turning at halfway point, until golden brown. Serve in warmed corn tortillas with tomato, lettuce, and a drizzle of soy sour cream if desired. Serves 4-6

Snack Ideas

So Nice soy yogurt- peach, strawberry, vanilla or plain with active beneficial bacterial cultures. Consistency similar to regular yogurt for texture-sensitive kids. Another alternative is Soygurt soy yogurt.
Nature's Path EviroKidz Gluten-free Vanilla Animal Cookies
Nature's Path EnviroKidz Gorilla Munch cereal
Sesame rice cakes
Raisins and dried apricots- unsulphured, organic
Corn/tortilla chips (organic)
Vans frozen waffles- are gluten-free, egg-free, dairy-free and yeast-free, great with real maple syrup
Lifestream Mesa Sunrise and Buckwheat frozen waffles
Popcorn- homemade with casein-free butter substitute e.g. Earth Balance buttery spread
Kettle brand baked potato chips
Almond butter on rice cakes, rice crackers, apple slices or celery sticks (Marantha brand is cheap at Costco)
Kidney beans as protein and meat substitute- good plain, or mixed with rice, pasta or in chili

Recipes