Great Gluten Free Recipes by the Nutrition Team at Bastyr University 

*All Organic Ingredients are preferable

*When buying from bulk bins rinse grains or buy pre-packed certified GF products to avoid contamination.

Breakfast Recipes:

Eggs:

Simple Poached Eggs

Veggies:

Quick & Easy 5 Min Greens

Grains:

Peasant Kasha, Sweet Potato & Mushrooms

Millet, Rice & Quinoa Cereal

Sunny Millet with Peaches

Gluten-Free Pancakes

Breakfast Porridge & Berries

Smoothies:

Rice & Hemp Green Smoothie

Combo Ideas:

-Peasant Kasha + Poached Egg + 5 Min Greens +Almond Ginger Drizzle

-Millet Cereal or Pancakes + Banana & Berries + Toasted Pumpkin Seeds

-Sunny Millet w/Peaches + Poached Egg + 5 Min Greens

-Millet, Rice & Quinoa Cereal + Fruit + Toasted Nuts + Coconut Yogurt

EGGS

Simple Poached Eggs

1 egg

1/2 teaspoon sea salt

Splash of vinegar

Put in enough slightly salted water in a pot to twice the depth of an egg. Sometimes adding a little vinegar to the water will help the egg coagulate but Jane doesn't always follow the rules. While water is coming to a boil, break egg into a small bowl.

With the water at a low simmer, swirl the water into a mad vortex with a wooden spoon. Drop the egg into the well formed in the center of the pot. The swirling water should round the egg.

Turn the heat off and let the egg stand 3 minutes. Remove with a slotted spoon. Serve immediately.

Preparation time: 8-10 minutes Makes 1 poached egg

Adapted from The Joy of Cooking by Irma S. Rombauer and Marion Rombauer Becker (Bobbs-Merrill, 1975).

www.cookusinterruptus.com

VEGGIES

Quick & Easy 5-Min Greens

Leafy green vegetables are nutritional powerhouses that are a rich source of phytochemicals, vitamins and minerals.  Pressing greens with salt is a fast and easy way to have greens on-hand and ready-to-eat for a busy week ahead.  Once prepared these tasty greens will keep for a week in your fridge and are ready to be added to salads, soups, grains, eggs, stir-fries or anything else you can think of!

Preparation time: 5 minutes

Yield: 1.5-2 cups

Greens:

1 bunch sturdy greens such as dinosaur kale, Swiss chard or collards

¾-1 teaspoon sea salt

Dressing:

1-2 teaspoons extra-virgin olive oil

1 teaspoon fresh squeezed lemon juice (optional)

Wash and de-stem greens.  Stack leaves on top of one another, roll tightly and cut into thin ribbons.  Massage greens with salt in a large preparation bowl for about 2 minutes.  Greens should shrink by half the volume. Then, squeeze the greens and discard the juices that come out of them.  Add kale to a clean glass storage container and top with oil and lemon juice.

Copyright 2010, S. Sammartino, Original recipe

GRAINS

          Peasant Kasha, Sweet Potatoes and Mushrooms

1 tablespoon extra-virgin olive oil

1 small onion, chopped fine

2 cloves garlic, minced

1 teaspoon sea salt

2 cups boiling water

1 small sweet potato (1/3 cup), ¼" dice

3-4 mushrooms, chopped fine

1 cup kasha (toasted buckwheat)

Freshly ground pepper

Heat the oil in a 2-4 quart heavy pot with a tight-fitting lid.  Be sure to chop the onion very fine. Add onions, garlic and salt; sauté until the onion is golden and soft, don't skimp on the time for this part of the recipe.  The more caramelized the onions, the better the finished dish will taste. 

Put water on to boil in a separate pot or tea kettle.  This dish is steeped, so it is important to cut the potatoes and mushrooms very small because there is not a lot of cook time.  Add potatoes and mushrooms to onions; sauté at least 2-3 minutes more, covered, until nice and juicy.  Add kasha to mixture and stir, coating kasha.  Pour in boiling water.  Turn heat to low.  Cover pot and simmer 15 minutes on low until every drop of water is absorbed. You can tell by tipping the pan.   Remove lid and allow kasha to rest for 10 minutes.  Fluff up and serve garnished with pepper. Add more salt to taste.

Preparation time: 25-30 minutes

Makes 6 servings

Adapted by S. Sammartino from Feeding the Whole Family by Cynthia Lair (Sasquatch Books, 2008).

                                                         Millet, Rice & Quinoa Cereal

1 cup rice

1 cup millet

1 cup quinoa

Rinse and drain all grains and nuts/seeds in a fine strainer.  Toast grains (millet, rice, quinoa) in one of two ways:

Oven toasting:

·         Preheat oven to 350 F.  Spread grains on a cookie sheet and toast in oven until they give off a nutty aroma (12-15 minutes).

Skillet toasting:

·         Place washed grains in a large skillet on burner and toast on medium heat, stirring constantly, until grains give off a nutty aroma (5 - 8 minutes).

Cooking Instructions:

·         Let toasted grains cool and store in sealed container.  You can toast a big batch of several different grains at one time and store them in separate jars.

·         For the best nutrition, grind grains just prior to using in a small electric grinder or food processor.  Once a grain is ground, it begins to lose nutritional value within 24 to 48 hours.  Store the whole toasted grains in labeled, sealed containers and grind the amount you need before cooking.

·         To cook ground grains into cereal use ⅓ cup ground cereal and 1 cup water per person.  Combine cereal and water in a pot; bring to a boil.  Reduce heat to low and simmer, covered, for 10-12 minutes.

·         Top plain cooked cereal with a little maple syrup, nut or rice milk and fruit.

Sunny Millet with Peaches

¾ cup millet

1 peach, sliced (or other seasonal fruit)

2 cups water (or apple juice)

Pinch of sea salt

Topping: unsweetened apple butter or pastured butter

Place millet in a fine strainer; rinse and drain. Combine millet, fruit, water, and salt in a two-quart saucepan; bring to boil. Cover and simmer on low for 20-25 minutes (until all water is absorbed). Serve in bowls with dollops of apple butter on top.

Reprinted with permission from Feeding the Whole Family by Cynthia Lair (Sasquatch Books, 2008)

Gluten-Free Pancakes

½ cup ground cashews (use blender/food processor) 1½ cups amaranth, quinoa or rice flour

1 teaspoon baking powder (use a corn-free Featherweight brand available at health food stores)

¼ teaspoon sea salt                  

1¼ cup water

1 tablespoon brown rice syrup

2 tablespoons melted virgin coconut oil or pastured butter

Combine dry ingredients in medium bowl. Combine liquid ingredients in small bowl; mix well and lightly stir into dry ingredients. Cook pancakes on preheated, ungreased, non-stick griddle or frying pan. When bubbly and brown, turn. As batter thickens, add water, a tablespoon at a time, to keep cakes thin.

Breakfast Porridge & Berries

 2 tablespoons unsweetened shredded coconut

1 tablespoon raw pumpkin seeds

1 tablespoon walnuts

1 tablespoon flax seeds

2 teaspoon chia seeds

½ teaspoon cinnamon

½-¾ cup very hot water

1 teaspoon maple syrup

½ cup whole milk, coconut or nut milk

½ cup berries of choice

In a coffee grinder, grind coconut, pumpkin seeds, walnuts, flax seeds, chia seeds and cinnamon.  Transfer to a bowl and cover with hot water.  Let sit for a few minutes to thicken.  Add maple syrup, milk and berries.

Prep time: 15 minutes, Serves 1

Recipe credit: http://www.dietdessertndogs.com/2011/07/24/no-cook-allergy-friendly-grain-free-breakfast-porridge/

SMOOTHIES

Rice & Hemp Green Smoothie

1 cup vanilla rice or almond, coconut or whole milk

¾-1 cup coconut water, plus more to taste

2-3 mejool dates, pitted

½ banana

1 cup frozen blueberries

4 de-stemmed kale leaves

2 heaping tablespoons sprouted brown rice/hemp protein powder (such as Health Force Nutritionals)

Ice (optional)

Blend all ingredients in a blender or VitaMix until smooth.  Add more coconut water until desired consistency and thickness is achieved.  Pack in a mason jar

Copyright 2010, S. Sammartino, Original recipe

Lunch Recipes:

Salads, Grains & Dressings:

Quick Lemon and Garlic Quinoa Salad

Synergistic Salad

Beet and Apple Salad

Mixed Greens with

Balsamic Vinaigrette or

Honey Mustard Dressing

 

Soups:

Carrot Curry Soup

Tuscan Bean Soup

Split Pea Soup

French Lentil Soup& Sausage

Proteins:

Marinated Bean Salad

Dilled Brown Rice and Kidney Beans

Chinese Chicken Salad

Combo Ideas:

-Quick Lemon & Garlic Quinoa Salad + Braised Lentils

-Tuscan Bean Soup + Mixed Greens with Sweet Balsamic Vinaigrette

-Dilled Brown Rice and Kidney Beans + Spiced Carrot & Onion Soup

-French Lentil Soup with Sausage + Beet and Apple Salad

-Marinated Bean Salad + Quick Lemon & Garlic Quinoa Salad

SALADS, GRAINS & DRESSINGS

Quick Lemon and Garlic Quinoa Salad

1 cup dried quinoa
8 cups water
Pinch of sea salt
½ cup carrots, chopped
1/3 cup parsley, minced
¼ cup sunflower seeds
Dressing:
2–3 cloves garlic, minced
¼ cup freshly squeezed lemon juice
2 tablespoons extra-virgin olive oil
3/4 teaspoon salt or to taste

Bring water to boil in a large pot. Add salt and toasted quinoa to boiling water. Boil for seven to eight minutes. Remove from heat and drain quinoa in a large strainer, in the same way you would prepare pasta.

Prepare vegetables and dressing. Place cooked quinoa in a large bowl. Add carrots, seeds, and parsley to quinoa. Mix thoroughly. Combine garlic, lemon juice, oil, and salt; pour over quinoa and toss well. Serve at room temperature or chilled.

 Reprinted with permission from Feeding the Whole Family by Cynthia Lair (Sasquatch Books, 2008)

Synergistic Salad

2 medium sized carrots, matchsticked, sliced or grated

½ apple cut into thin slivers or grated

1 inch piece of ginger, peeled and thinly slivered or juiced

1 clove garlic

¼ cup parsley, minced

Dressing

1½ tablespoons lemon juice

1 tablespoon oil

Pinch of cayenne pepper

¼ teaspoon sea salt

Combine all the salad ingredients. Combine all of the dressing ingredients. Toss with the salad and serve

Recipe credit: Mary Shaw

Beet and Apple Salad

1 raw beet, grated

1 apple, chopped

¼ cup raisins

3 teaspoons raw apple cider vinegar

1 tablespoon olive oil

¼ teaspoon salt to taste

Mix the beets and apples together; add the raisins. Add the vinegar, oil, and salt tossing to coat the ingredients thoroughly.

Reprinted with permission by Jennifer Adler M.S., C.N.

Balsamic Vinaigrette

1/8 cup balsamic vinegar

1/8-1/4 cup extra-virgin olive oil

1 teaspoon stone ground mustard (check ingredients)

1 large clove garlic, minced

Sea salt to taste

Whisk all ingredients together and pour over salad greens.  For a delicious variation, substitute mustard for 4 - 6 crushed strawberries or ~10 crushed raspberries (frozen is ok).

Adapted by S. Sammartino 2012

Honey Mustard Dressing

1/8 cup white or apple cider vinegar

1/8-1/4 cup extra-virgin olive oil

1-2 tablespoons honey

1-2 teaspoon stone ground mustard

¼ teaspoon minced garlic

Salt to taste

Whisk all ingredients together and pour over salad greens or grains

Adapted by S. Sammartino 2012

SOUPS

Carrot Curry Soup

1 tablespoon ghee (clarified butter)

1 medium yellow onion, chopped finely

2 pounds carrots, scrubbed and unpeeled, cut into ½-inch thick rounds

1 tablespoon curry powder

5 cups vegetable or chicken broth

1-cup light coconut milk

Salt and pepper to taste

Heat the olive oil in large saucepan over medium heat. Add the chopped onion and stir 3-4 minutes or until it turns golden. Add carrots and stir well. Stir in curry powder and cook, stirring constantly, for 30 seconds. Add the broth and bring to boil over high heat. Reduce heat to medium-low and partially cover the saucepan. Simmer about 30 minutes, or until carrots are tender. In small increments, transfer soup to a blender or food processor, blending until smooth. Pour the pureed soup into large bowl. Stir in coconut milk over low heat. Season with salt and pepper and serve hot.

Recipe credit: Chakra Foods for Optimum Health by Deanna M. Minich Ph.D., C.N.

Tuscan Bean Soup

1 tablespoon extra-virgin olive oil

2 carrots, coarsely chopped

1 medium yellow onion, chopped

1 large stalk celery, chopped

3 garlic cloves, minced

2 sprigs rosemary

1 cup dried cannellini beans cooked the night before (or 2 cans cannellini beans, not rinsed)

8 cups vegetable broth

1 cup chard leaves, sliced, with ribs removed

2-3 tablespoon cider vinegar to brighten flavor

Salt and pepper to taste

Heat oil in large stockpot.  Sauté onions, celery, carrots, and rosemary until onions are translucent. Add garlic, beans, and broth. Heat to boiling, then reduce and simmer for 45 minutes. During last 10 minutes of cooking add chard.  Add salt and pepper and cider vinegar to taste, removing rosemary before serving. Refrigerate or freeze leftover soup. (this recipe can also be made with meat – add sausage, ham or ground turkey or beef in with the onions if desired)

Split Pea Soup

3 cups split peas, rinsed plus 10 cups water

3 tablespoons olive oil

2 medium onions, chopped

2 cloves garlic, minced

4 carrots, chopped

6 celery stalks, chopped

6 -8 ounces ham on the bone (optional)

3 teaspoons cumin

Salt to taste

Bring split peas in water to a boil. Reduce heat and simmer for 45 minutes. Heat oil in a large skillet over medium heat, and add onion. Sauté until golden brown, about 10 minutes. Add garlic and sauté for 3 more minutes. Add onion mixture, carrots, celery, and cumin to peas, seasoning with salt and pepper to taste. Simmer until peas and vegetables are tender, about 30 minutes. Add salt to taste.

French Lentil Soup with Sausage

2 tablespoons olive oil

1 medium onion, chopped

1-2 large carrots, chopped

2 ribs celery, chopped

2-3 large gluten-free turkey sausages (check label for ingredients)

1 cup French lentils

4 cups chicken broth (add extra water if needed)

3 cups kale, remove ribs and chop coarsely

Salt to taste

Sherry vinegar to taste

In a large stock pan, add oil and sauté onions until soft.  Add carrots, celery and sausage.  Sauté until sausage is nearly cooked.  Add lentils and chicken stock (liquid should cover all ingredients by 1-2 inches) and add water to adjust depth if needed.  Boil for 30-40 minutes or until lentils are soft.  Add kale 3 minutes to the end of cooking. Add salt and sherry vinegar to taste.

PROTEINS

Marinated Bean Salad

2 cups cooked beans (lentils, black, kidney, and/or garbanzo beans)

½ cup celery, chopped

½ cup parsley, chopped

1 small onion, chopped

2 cloves garlic, minced

1-2 Tablespoon olive oi1

1-2 Tablespoon red wine vinegar

Salt and pepper to taste

Combine beans and chopped vegetables in a large bowl, tossing until well mixed. Add oil, vinegar, salt, and pepper. Mix until beans and vegetables are evenly coated.

Dilled Brown Rice and Kidney Beans

2 cups cooked brown rice
1 1/2 cups kidney beans (one can, drained)
1/2 cup red onion, finely chopped

Dressing:
3 tablespoons extra-virgin olive oil
3 tablespoons brown rice vinegar
1 tablespoon umeboshi vinegar (you can also use red wine vinegar and salt to taste)
2 tablespoons fresh dill (or 2 teaspoons dried)

Mix oil, vinegars, and dill with whisk or shake in small jar. Pour dressing over rice, onion and beans. Toss gently. If possible, let set an hour or two as flavors mellow with time.

Reprinted with permission from Feeding the Whole Family by Cynthia Lair (Sasquatch Books, 2008)

Chinese Chicken Salad

2 each chicken breasts, cooked and shredded                  DRESSING:
1 head nappa cabbage, shredded                                    1/8 cup sesame oil

1 large carrot, grated                                                     1/8 cup olive oil
2 to 3 stalks green onion, sliced thin                              2 tablespoons maple syrup
¼ cup toasted almonds, chopped                                    3 tablespoons rice vinegar
1/4 cup cilantro, coarsely chopped (optional)                  1/2 teaspoon salt
1 tablespoon toasted sesame seeds, (optional)                 1/8 teaspoon pepper
12-15 brown rice crackers, crumbled

Combine salad ingredients in a large bowl.  Mix dressing ingredients in a small bowl and then toss with the salad.

Snack Recipes & Beverages:

Nuts & Beans:

Tamari Roasted Nuts

Cardamom Nut Cream

Artichoke Hummus

Almond Ginger Drizzle

Fruit & Veggies:

Whole Fruit

Frozen Fruit

Fresh Berries

Blanched Veggies

Beverages:

Divine Broth

Hibiscus Orangina

Combo Ideas:

Tamari nuts + Whole/Frozen Fruit

Fresh or Frozen Berries + Nut Cream

Hummus + Blanched Veggies

Almond Drizzle +Fruit/Veg

NUTS & BEANS

Tamari Roasted Nuts

Tamari-roasted nuts are a crunchy addition to any lunchbox. Sprinkle a few on salads or grains to liven up the flavor and texture. Tamari is a naturally- brewed soy sauces that contain no chemicals, preservatives, sugar or MSG. Tamari contains no wheat.

Preparation time: 15 minutes Makes 2 cups

1 cup whole raw almonds

1 cup whole raw cashews

1-2 tablespoons gluten-free tamari

1⁄2 teaspoon ground cumin

1⁄2 teaspoon ground coriander

Pinch cayenne (optional)

Preheat oven to 300 degrees F. Our oven runs a little hot. Some may need to crank it up to 325 degrees F. Place nuts in a baking pan. Toast in oven until they begin to turn golden and give off a nutty aroma (10-12 minutes). Mix tamari and spices together. Sprinkle over toasted nuts; stir and return to oven to dry out (2-3 minutes). Make sure they are totally dry before removing from oven. Store in a sealed jar. Use on Steel Cut Oats at breakfast, toss into Final Buzzer Fried Rice or Asian Noodle Salad

   Recipe reprinted with permission from Feeding the Whole Family (third edition) by Cynthia Lair (Sasquatch Books, 2008)

Cardamom Nut Cream for Fruit

½ cup raw cashews

3 tablespoons maple syrup

2 teaspoons vanilla

½-1 teaspoon ground cardamom

¼ teaspoon sea salt

Water

Grind nuts to a fine meal in a blender. Add maple syrup, vanilla, cardamom & salt. With blender running, add water a little at a time until you have a thick creamy consistency. Serve dolloped over fresh fruit.

Adapted by S. Sammartino from an original recipe by Cynthia Lair from Feeding the Whole Family (Sasquatch Books, 2008)

Artichoke Hummus

1 14-oz. can artichoke hearts, drained and halved
1 cup canned chickpeas, drained and rinsed
1/3 cup tahini (sesame seed butter)
1/4 cup fresh parsley
2-3 cloves garlic, coarsely chopped
1½ to 2 tablespoons lemon juice

½ teaspoon sea salt, plus more to taste

In food processor or blender, combine all ingredients and 2 Tablespoon. water. Process until mixture is almost smooth but retains some texture and is slightly thicker than hummus. If necessary, add water by the teaspoonful to thin. Season with salt and pepper. Refrigerate if not using immediately.** Can be thinned out with extra olive oil, salt and lemon juice to a sauce to be eaten over grains, meat and vegetables.

Almond Ginger Drizzle

¼ cup smooth almond butter

1 tablespoon rice vinegar

2 teaspoons maple syrup

½ teaspoon minced ginger and ½ teaspoon minced garlic

1-2 teaspoon hot pepper sesame oil (optional)

1/3 cup water (or more to desired consistency)

Sea salt to taste

Combine all ingredients in a small saucepan and simmer until combined.  Add salt to taste.  Can be stored in the refrigerator for 1-2 weeks.  Tastes excellent over rice, quinoa, meat and vegetables

Reprinted with permission from Feeding the Whole Family by Cynthia Lair (Sasquatch Books, 2008

FRUITS & VEGGIES

Blanched Veggies

Blanching brings out the flavor in vegetables while preserving nutrients and improving tenderness.  Use seasonal vegetables such as asparagus in spring, green beans in late summer or cauliflower in early fall.  You can store blanched vegetables in the refrigerator and quickly add them to soups, curries or salads or serve them as a snack with your favorite dip.

Preparation time: 15 minutes, Serves 3-4

1 cup broccoli flowerettes

1 cup cauliflower flowerettes

1 cup carrot slices

Bring a large pot of water to boil.  Cut vegetables in pieces that would be easy to dip.  Prepare a large bowl or sink full of ice cold water.

Drop vegetables into boiling water.  Let boil until color brightens and vegetables become tender (a minute or two).  Drain water off and immediately plunge vegetables into cold water until they are cool.

Remove from cold water.  Toss with a splash of lemon juice or vinegar if desired.

Recipe reprinted with permission from Feeding the Whole Family (third edition) by Cynthia Lair (Sasquatch Books, 2008)

BEVERAGES

Divine Broth

5 cups water

1 carrot, sliced

1 stalk celery, diced

½ cup parsley, chopped

1 green onion, finely sliced

½ cup chopped leeks

¼ cup burdock root, chopped

1 tablespoon fresh squeezed lemon juice

Sprinkle course sea salt

Boil water and add all ingredients listed. Gently simmer for 30 minutes. Serve warm.

   Recipe credit: Chakra Foods for Optimum Health by Deanna M. Minich Ph.D., C.N.

Hibiscus Orangina

Spice up your water-drinking routine with beautiful hibiscus flowers and get ready to enhance both the flavor profile and the nutrient profile of your water.  The to-die-for pink color that is created will make you feel extra-special and is a fabulous drink to serve at parties.  Sip on this vitamin C and antioxidant-rich beverage to boost your immune system and stay hydrated. 

Preparation time: 12 minutes, Yield: About 5 cups

2 cups purified water

1 tablespoon dried hibiscus flowers (found in bulk at PCC)

½-1 cup fresh squeezed orange juice

½ of a fresh orange, sliced

1-3 cups of sparkling mineral water

Ice as needed

Boil water in a 2-quart stainless steel saucepan.  Turn heat off, place hibiscus in the pot, cover and infuse for 5-10 minutes; remove cover, strain tea and allow it to cool.  Place orange juice and slices in a glass water drinking vessel or pitcher.  Poor cooled tea over the orange mixture, cover with mineral water (dilute tea and juice to your liking) and optional ice, sip and enjoy!

Variation: Add a ½-inch piece of fresh ginger to the water as it boils and leave it in the pot until you strain the tea to make my Hibiscus Gingerade!  Also, 4 bags of Tazo Passionflower or Celestial Seasoning’s Red Zinger tea can be substituted for the hibiscus flowers.

Copyright 2010, S. Sammartino, Original recipe

Dinner Recipes:

Poultry:

Chicken Stir Fry

Turkey Apple Burgers

Beef:

Rice Pasta w/Beef and Veg

Vegetarian Proteins:

Red Lentil Patties

Festive Chili

Mexican Beans

Vegetables:

Creative Carrot Curry Soup

Roasted Roots

Sautéed Greens

Marinades/Dressings/Sauces

Soy-Free Asian Dressing

Lemon & Lime Garlic Dressing

Cilantro Pumpkin Seed Pesto

Combo Ideas:

Mixed Greens with Lemon & Lime Dressing + Red Lentil Patties

Red Lentil Patties or Turkey Apple Burgers + Roasted Roots + Sautéed Greens

POULTRY

Chicken Stir Fry

Soy-Free Asian Dressing (recipe below) with 2 teaspoons kuduzu starch dissolved in 1/8 cup water

2 tablespoons olive or sesame oil

½ pound chicken breast, sliced into strips

1 medium onion, chopped

2 cups broccoli, chopped

1 large carrot, chopped

2 stalks celery, chopped

1 cup snow peas, red peppers, vegetables of choice

Brown rice, cooked

Prepare Asian Dressing (recipe below) and set aside. In a large wok, add oil and onion and sauté until onion begins to get soft.  Add chicken and sauté until cooked through.  Add the rest of the vegetables and sauté until cooked but still crisp.  Add Asian dressing at the end – the kudzu will cause it to become thicker.  You may need a double batch of the dressing depending on the size of the stir-fry.  Add salt to taste.  Serve over brown rice.

Turkey Apple Burgers (without the bun!)

1 1/3 pounds ground turkey

1 small apple, finely chopped

1 small white onion, chopped

1 rib celery from heart of stalk, finely chopped

¼ teaspoon thyme

¼ teaspoon sage

Salt and pepper to taste

Extra-virgin olive oil, for drizzling

Combine turkey, apple, onion, celery, seasoning, salt, and pepper in a bowl and form into 4 large patties. Preheat a large skillet or a grill pan to medium high heat. Drizzle skillet with olive oil and cook patties 5-6 minutes on each side or until cooked through.

Serving ideas: Wrap burgers in bib lettuce leaves with mustard and ketchup.

Recipe credit: Patient Guide For Intestinal Health, Biogenesis Nutraceuticals, Inc.

BEEF

Rice Pasta with Beef and Vegetables

1 package rice or quinoa pasta, boiled until soft

2 tablespoons extra-virgin olive oil

1 medium onion, chopped

1 pound grass-fed ground beef

2-3 cups vegetables of choice, chopped (peppers, zucchini, greens, green beans, mushrooms, etc.)

Sea salt to taste

Sherry or red wine vinegar to taste

In a heavy skillet, sauté onion and beef until cooked through.  Add vegetables of choice and sauté until soft.  Add salt and vinegar to taste.  Serve over cooked gluten-free pasta.

VEGETARIAN PROTEINS

Red Lentil Patties

5 cups water

1 tablespoon sea salt

2 cup red lentils

2 stalks celery, thinly sliced

1 large carrot, thinly sliced

1 large onion, thinly sliced

¼ cup olive oil

1 cup gluten free bread, crumbed in a blender

In a saucepan over high heat, bring water, and salt to a boil. Add lentils, reducing heat to low and cook, stirring occasionally, until lentils are soft (about 30 minutes). Sauté celery, carrot, and onion in olive oil until vegetables are brown and tender, about 5-7 minutes. Food process lentils and vegetables to make a smooth paste. Stir in bread crumbs, then, spread mixture on a large platter to cool. Refrigerate until completely cool (30 minutes). Preheat oven to 375F. Coat baking sheet with olive oil. With lightly oiled hands, shape the paste into 12, 4-inch cakes. Brush the cakes with olive oil, and place on baking sheet. Bake until lightly browned and heated through (10 minutes). Serve immediately with cashew gravy.

Festive Chili

2 tablespoons extra-virgin olive oil

1 medium onion, chopped

4 cloves garlic, minced

½ pound mushrooms, chopped

2 cans pinto or kidney beans, including liquid

1 red bell pepper, chopped

2 cups cauliflower pieces

2 carrots, scrubbed and chopped

1 28-ounce can plum tomatoes, with juice

2 tablespoons tomato paste

1 can tomato juice

2 tablespoons ground cumin

1 teaspoon paprika

Salt and pepper to taste

In a large soup pan, over medium heat, sauté onions and garlic in the olive oil until onions become yellow and soft, about 5 minutes. Add mushrooms, and sauté another 5-10 minutes. Stir in remaining ingredients and bring mixture to a boil. Reduce heat to simmer. Cover and cook, stirring occasionally, until vegetables are tender, about 50 minutes. Serve hot.

Recipe credit: Chakra Foods for Optimum Health by Deanna M. Minich Ph.D., C.N.

Mexican Beans

1 tablespoon extra-virgin olive oil

1 medium onion, chopped

1 pound grass-fed ground beef or turkey (optional)

1 can black beans

1 can pinto beans (only if not using meat)

2 tablespoons cumin

2 tablespoons chili powder

Salt to taste

Lime juice to taste

Over medium heat, add oil and onion to skillet.  Sauté until soft.  Add meat (optional) and sauté until browned.  Add beans and bean liquid from can, cumin and chili powder.  Simmer on low for 15 minutes to combine flavors.  Add salt and lime juice at the end.  Serve with amaranth tortillas or over salad greens.

VEGGIES

Oven Roasted Vegetables (and Chicken)

3 large carrots

2 parsnips

1 white sweet potato and or yam

1 large onion

2 chicken breasts

2 tablespoons olive oil

Salt and pepper to taste

Preheat oven to 400 degrees. Chop all vegetables into equal size pieces. Toss vegetables and chicken with oil and salt and pepper to coat. Place in shallow baking pan. Bake covered until tender, around 35-40 minutes. Toss vegetables 2-3 times during baking for even roasting.  Remove cover in the end to brown.  **Can be made as a side dish without the chicken.

Baked Yam Fries

2-3 large yams, sliced into ¼” strips

2-3 tablespoon olive oil

Salt to taste

Preheat oven to 350 degrees.  Combine yam strips with oil and salt and spread evenly on a baking sheet.  Bake for 30 min or until desired crispness.  May need to turn once or twice for even cooking.

Sautéed Greens

2 tablespoons olive oil

3 cloves garlic, minced OR ½ onion, chopped

1 bunch greens (kale, chard, collards, cabbage…), de-stemmed and chopped

¼ cup chicken or vegetable stock

Sea salt to taste

Heat a skillet over medium heat, add oil and garlic.  Immediately add greens and toss into the hot oil.  Sauté for 2 – 3 minutes.  Add stock and simmer until absorbed.  Add salt to taste.

MARINADES/DRESSINGS/SAUCES

Soy Free Asian Dressing (for stir fry or salad)

¼ cup rice vinegar

¼ cup toasted sesame oil (Eden brand is recommended)

½ teaspoon minced garlic

½ teaspoon minced ginger

Salt to taste

Whisk all ingredients together.  Can be used as a dressing, sauce or marinade.

Lemon or Lime Garlic Dressing

1/8 cup lemon or lime juice

1/8-1/4 cup extra virgin olive oil

1 clove garlic, minced

Sea salt to taste

Whisk all ingredients together and pour over salad greens or grains.

Adapted by S. Sammartino 2012

Cilantro-Lime Pumpkin Seed Pesto

1 cup pumpkin seeds (toasted and hulled)

2 tablespoons minced garlic

1 tablespoon fresh lime juice

1 cup cilantro (chopped with stems removed)

½ cup extra-virgin olive oil

Salt and pepper to taste

Combine ingredients in a food processor and mix to desired texture. Pour over cooked rice pasta or grilled chicken or serve as an appetizer dip with vegetables.

Recipe credit: Patient Guide For A Modified Elimination Diet, Biogenesis Nutraceuticals, Inc.

Desserts:

Puffed Rice Crispy Treats

Pear Crisp

Teff Almond Butter Cookies

Baked Apples

Spiced Amaranth with Balsamic Berries

Puffed Rice Crispy Treats

1 teaspoon extra-virgin coconut oil

1 cup brown rice syrup

2 tablespoon nut butter

4 cups dry puffed millet

4 cups dry puffed rice

Optional toppings: ½ cup nuts/seeds, ¼ cup carob powder

Put oil in a large pot and heat. Add rice syrup and nut butter, stirring until bubbles form. Turn off, then add cereal; mix well with a spatula. Stir in optional ingredients. Press mixture flat into a 9-by-13-inch pan with slightly wet hands. Let mixture set to room temperature. Slice and serve.

Pear Crisp

1 cup rice flour                                                                     2 tablespoons water

½ teaspoon sea salt                                                             2 tablespoons maple syrup or brown rice syrup

¼ cup oil                                                                                5 cups peeled and sliced pears

¼ cup maple syrup                                                             

⅓ cup chopped cashews

Preheat oven to 350 degrees F. Mix flour and salt in a bowl. Add oil and sweetener; mix well. Stir in nuts and set aside. In a small bowl, combine water and syrup, set aside. Slice fruit and place in a lightly oiled pie pan or an 8” X 8” baking dish. Pour liquid mixture over the fruit and toss gently. Spoon the flour-nut mixture evenly over the top of the fruit. Cover and bake 45 minutes. Uncover and bake 15 minutes more until topping browns.

Teff Almond Butter Cookies

1-1/2 cups teff (tef, t'ef) flour 

1/2 teaspoon sea salt 

1/2 cup maple syrup 

1/2 cup virgin coconut oil, melted

1 teaspoon real vanilla extract 

1 cup almond butter (do not use freshly ground) 

Preheat oven to 350°F. Set aside an ungreased cookie sheet.
In a large bowl combine dry ingredients, set aside.  In a food processor blend syrup, oil, vanilla and almond butter. Add the wet ingredients to the dry ingredients; blend well. Shape dough into walnut size balls. Place on cookie sheet and flatten gently with the tines of a fork. Bake about 13-15 minutes. Cool on wire rack.

Recipe credit:  Bob’s Red Mill

Baked Apples

4 apples, cored

½ cup pecans or other nuts, chopped

¼ teaspoon ground ginger

2 cups apple juice

Preheat oven to 350 degrees. In a small bowl, mix together pecans and ginger. Place 2 tablespoons of mixture into each apple. Place apples in 9x9” baking pan. Pour apple juice around apples. Bake until apples are cooked thoroughly, about 45 minutes.

Spiced Amaranth with Balsamic Blueberries

1 cup amaranth

1 cup water

½ teaspoon cinnamon

Pinch of sea salt

2 tablespoons honey

3 teaspoons balsamic vinegar

1cup fresh or frozen blueberries

½ cup fresh or frozen peaches or nectarines, sliced

Toast the amaranth in a saucepan over medium heat, stirring constantly, for 4 minutes, or until it starts to pop and emit a toasty smell.  Bring the water to a boil over high heat. Add amaranth and salt, cover, lower heat, and simmer for 7 minutes or until all liquid has absorbed. Remove from heat and let stand for 5-10 minutes.

Sauce: Boil 3 tablespoons agave nectar with vinegar and 1 cup blueberries in a saucepan, stirring, 1 minute, Remove from heat. Combine the remaining 2 cups blueberries with peach slices in a large bowl. Toss with syrup and black pepper, and add agave nectar to taste, let stand for 30 minutes before pouring it over amaranth.

Adapted by S. Sammartino from an original recipe from The Splendid Grain by Rebecca Wood

Extra Recipes:

Gluten-Free Flour Mixture

Elimination Diet Bread

Amaranth Tortillas

EXTRAS

Gluten-Free Flour Mixture

A combination of flours produces a better texture than single flours.

1 ½ cups sorghum flour

1 ½ cups potato starch or amaranth flour

1 cup tapioca flour (may also be called tapioca starch)

½ cup almond flour or bean flour

Makes 4 ½ cups.  Store in a glass jar. 

Recipe credit: Carol Fenster from the book Cooking Free

BREADS

Elimination Diet Bread

Dry Ingredients:
2 ½ cups rice flour
½ cup tapioca flour
2 ½ teaspoons guar gum
1 tablespoon yeast
1 teaspoon salt

Liquid Ingredients:
2 tablespoons honey
2 tablespoons olive oil
1 ½ - 2 cups water
1 teaspoon cider or rice vinegar 

                                                                                                                      
Add liquid ingredients to dry ingredients in food processor. Process the mixture until it is smooth like a cake. Spoon it into a greased bread pan or muffin tins. Bake in oven at 350F - 30 min for bread and 15 minutes for the buns.  Recipe credit: Susan Carmack

Amaranth Tortillas

1-1/4 cups amaranth flour 

1 teaspoon Mexican Seasoning or Chili powder  

1/2 cup Water 

In a small bowl, mix the Amaranth Flour and Mexican Seasoning. Stir in water, then evaluate the consistency. The dough should be soft, but not wet, and mold easily into shapes. The dough will easily form a ball as you stir it. If necessary, add a bit more flour or water to achieve the proper consistency.

Pinch off balls of dough the size of golf balls. Roll them in additional flour to coat well. Knead each ball a bit as you pat or roll it into a flat circle that's about 1/8" thick and 5" - 6" across. Repeat with all dough.
Heat a heavy nonstick frying pan or griddle. Use no oil.
Place each tortilla in the hot pan, and cook for a few minutes on each side. Tortillas should become lightly brown and start to appear dry. Cool on wire racks.
Store in the refrigerator up to 2 weeks, or freeze. Reheat in a toaster or warm oven.                           

Recipe credit: Bobs Red Mill