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A GUIDE
TO LIVING
Gluten Free
• Nutritional profiles on gluten free grains
• Gluten free baking & healthy lifestyle tips
• 14 delicious gluten free recipes
®+™+© 2014 Health First Network • All rights reserved
What is Gluten?
WHAT IS GLUTEN?
Gluten is a protein found in many grains including wheat, rye and
barley. But, gluten is hiding almost everywhere. Gluten has the
amazing ability to help baked goods bind and prevent crumbling.
This has made gluten widely used in processed and packaged foods.
It can be found in, anything from canned beans to spice mixes to
cheese spreads.
WHAT IS CELIAC DISEASE?
Celiac disease is a medical condition where gluten damages the
absorptive surface of the small intestine and prevents the body from
properly absorbing nutrients. Symptoms vary and can include anemia,
weight loss, diarrhea, cramping and bloating, fatigue, irritability or even
a form of skin rash called dermatitis herpetiformis.
HOW CAN YOU TEST FOR CELIAC DISEASE?
As symptoms vary from person to person it is hard to determine
without the use of clinical tests. A simple blood test is commonly used
to detect the possibility of Celiac disease. The blood test looks for
certain immune factors in the blood and can be ordered by your family
physician. However, the blood test is not a definite diagnostic tool for
Celiac disease. In many cases a biopsy of the small intestine or an
upper intestinal endoscopy is done to confirm diagnosis. There is no
cure for Celiac disease. A lifelong, diligent, gluten free lifestyle is the
only course of treatment to date.
2
Gluten Reactions
A SPECTRUM OF GLUTEN REACTIONS
For years, people thought that if they were told they didn’t have
Celiac disease then there was nothing wrong with eating wheat. Yet,
according to research published in the BMC Journal in 2011, there is
a spectrum of gluten reactions. A wheat-allergy is a serious immune
reaction to wheat that occurs within minutes of exposure. Celiac
disease is a condition in which the immune system attacks the body
in the presence of gluten, causing damage to the parts of the intestine
that absorbs nutrients from our food. In cases of Celiac disease,
symptoms occur weeks to years after exposure. People with a glutensensitivity/intolerance find within hours to days of gluten exposure they
suffer from symptoms, including abdominal pain, headaches, “foggy”
mind, joint pain or fatigue. Luckily, people with gluten-sensitivities can
find symptom relief with a gluten free diet. The boom in demand for
gluten free foods has come mostly from this last group – the glutensensitive - as simply skipping the gluten on their forks offers them
health improvements.
POSSIBLE SYMPTOMS DUE TO GLUTEN-SENSITIVITY
•
•
•
•
•
•
•
•
•
Bloating/gas
Digestive discomfort/pain
Some psychiatric problems (depression)
Skin problems (acne, eczema)
Headache
Joint Pain
“Foggy” Mind
Fatigue
Tingling in extremities
3
Where is Gluten Hiding?
THE ‘YES’ AND ‘NO’ FOOD LIST FOR GLUTEN
FREE LIVING
NO: Wheat, barley, rye, malt, triticale, kamut, graham flour, hydrolyzed
wheat protein, oats*, as well as deep-fried foods (cross contamination)
and most processed and packaged foods.
YES: Corn, rice, sorghum, millet, teff, buckwheat, quinoa, amaranth,
vegetables, fruits, nuts, tapioca, soybean, potato, vegetable oils, milk
and derivatives, eggs, fish, plain meat.
*Oats that have been carefully cultivated and processed can be gluten free.
PLACES GLUTEN MAY BE HIDING
•
•
•
•
•
•
•
•
•
•
•
Barley
Brewer’s yeast (including beer)
Bulgur
Canned soups (dry mixes,
cubes)
Couscous
Durum
French fried potatoes
(contaminated oil)
Graham flour/crackers
Hydrolyzed wheat protein
Kamut
Luncheon meats
•
•
•
•
•
•
•
•
•
•
Malt
Oats (oat bran, oatmeal)
Pastas
Rice cereals (malt ingredients)
Rye
Salad dressings
Semolina
Shredded cheese
Spelt
Wheat (flour, modified wheat
starch)
• Vegetarian burgers
*For a more complete list visit the Canadian Celiac Association at celiac.ca.
4
Embracing a Gluten Free Diet
EMBRACING A GLUTEN FREE DIET
Embracing a gluten free diet may be a necessity to your health because
you have Celiac disease or a wheat sensitivity. Or, it may simply be a way
to eat healthier. Let’s face it, gluten and the carbs that come with it are
hiding in most refined, processed and packaged foods that should be
avoided in any healthy diet. No matter your motivation for embracing the
gluten free diet, be sure to keep some key facts in mind:
1. To avoid gluten, read food labels carefully. Learn which ingredients may be sources of hidden gluten.
2. Add in natural, whole foods (vegetables, fruits, nuts, seeds, beans) into your diet where gluten-foods were removed.
3. Check out the gluten free section of your Health First® store for inspiration – it can help you from feeling your diet is too restrictive.
4. Use supplements (multivitamins, essential fatty acids, probiotics) to fill gaps in any sort of restricted diet.
5
Alternative
Gluten Free Grains
ALTERNATIVE GLUTEN FREE GRAINS
Research from the Celiac Disease Centre in the United States found
people on a gluten free diet are most likely to choose rice as their
dietary starch. Relative to other gluten free grains, rice has a low
nutritional profile. Researchers found that when people included
alternative gluten free grains, such as buckwheat or quinoa, their diet
had higher amounts of key nutrients including protein, fibre, calcium,
B vitamins and iron. Many alternative gluten free grains are available at
your local Health First® store including quinoa, buckwheat, amaranth,
teff and millet. Every grain has a unique taste and nutritional benefits.
QUINOA
There are hundreds of varieties of quinoa available - it can range in
colour from white to red to black. Quinoa is a good source of protein
and antioxidants.
BUCKWHEAT
It has a nutty almost bitter flavour, and can be used to make a variety of
foods from pancakes to gluten free beer. Considered a very nutritious
grain, buckwheat is a source of many minerals including manganese,
copper and magnesium.
AMARANTH
Tan-coloured, tiny grain-like seeds with a robust nutty flavour. It is a
source of many nutrients including magnesium, manganese, iron and
phosphorous.
TEFF
A small grain that ranges in colour from milky white to black. It has a
unique nutty, mild-molasses-like flavour and is sold as a whole grain or
flour. Teff is a source of many minerals including iron and phosphorus.
6
Alternative
Gluten Free Grains
MILLET
Milled millet seeds are very small and can be yellow, white, grey or red.
Millet has a similar texture to rice flour, is a source of many minerals, and
also offers a small amount of many B vitamins.
NUTRITIONAL INFORMATION FOR COMMON GRAINS
GRAIN
FIBRE
(g/100g)
PROTEIN
FAT
(% DRY MASS) (% DRY MASS)
OAT*
10.3
13
7.5
WHEAT*
9.5
11.7
2
BUCKWHEAT
10
10.9
2.7
QUINOA
7
13.3
7.5
AMARANTH
6.7
15.2
8.0
TEFF
8
14
6
MILLET
1
11
7
RICE
2
8
7
*Wheat and some oats contain gluten and are NOT part of a gluten free lifestyle.
7
Gluten Free Tips
TIPS FOR BAKING AND COOKING GLUTEN FREE
Cooking gluten free can be challenging but, every cook can do it!
For those who are less culinary-inclined, there are many gluten free
food products available at your local Health First® store including
ready-made items, like gluten free macaroni and bread. Those who
enjoy cooking from scratch can experiment with substituting glutencontaining ingredients in their favourite recipes with one of the many
gluten free grains, starches and flours available at your local Health
First® store. As for gluten free starches try tapioca, cornstarch and
arrowroot. Alternatively, take a look at gluten free recipes – many chefs
have created mouth-watering gluten free recipes that prevent you from
having to substitute and omit ingredients.
WHEAT FLOUR ALTERNATIVE
Looking for a good substitute for wheat flour in a recipe? A
combination of gluten free flours and starches works better than single
flours. Try this simple gluten free flour mixture:
• 6 cups white rice flour
• 2 cups potato starch
• 1 ½ cups tapioca flour
Makes 9 ½ cups of baking flour mix; store in a tightly sealed container.
8
Gluten Free Tips
NUTRITIONAL PITFALLS OF GLUTEN FREE LIVING
Any diet that restricts what you can eat comes with the possibility of falling
into a nutrient deficit. Eating a diet devoid of breads and cereals may
result in insufficient consumption of fibre. It may also result in insufficient
consumption of iron, folate and vitamin B-12; breads and cereals in Canada
are fortified with these nutrients to fill deficits in the ‘average’ Canadian diet.
Foods such as beans, leafy green vegetables and animal meat are good
sources of B vitamins, minerals and fibre, making them good additions to a
gluten free diet to help prevent nutrient deficiencies.
People with Celiac disease have additional concerns with nutrient
deficiency, as their damaged small intestine has difficulty absorbing iron,
folate and calcium. Research confirms that people with Celiac disease
commonly have nutrient deficiencies. According to research reported in the
journal Nutrients in 2010, people with Celiac disease are commonly deficient
in folate, iron, fibre and B vitamins. The report also noted that a deficiency
in calcium, phosphorus and vitamin D are also common and is likely caused
by low consumption of dairy; damaged villi in the small intestine of those
with Celiac disease produce less lactase causing lactose intolerance.
Supplementation may be required by some individuals on a gluten free
diet to prevent nutritional deficiencies (vitamins, minerals), and to support
digestion and absorption (enzymes, probiotics, herbs).
For more information about Celiac disease and non-Celiac glutensensitivity/intolerances visit the Canadian Celiac Association/Foundation
Québécoise de la maladie coeliaque at www.celiac.ca, or a qualified
health care professional.
References:
Saturni, L. et al. The Gluten Free Diet: Safety and Nutritional Quality. Nutrients. Jan 2010;2(1):16-34.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257612/
Lee AR, et al. The effect of substituting alternative grains in the diet on the nutritional profile of the
gluten free diet. J Hum Nutr Diet 2009 Aug;22(4):359-63.
http://www.ncbi.nlm.nih.gov/pubmed/19519750
9
Gluten Free Recipes
BREAKFAST
PANCAKES WITH WARMED FRUIT SPREAD
Ingredients:
2 cups yellow cornmeal,
medium grain
1 ½ cups almond milk
½ cup water
½ cup gluten free flour
¼ cup melted butter
1 tablespoon sugar
1 large egg
2 teaspoons baking powder
½ teaspoon baking soda
¼ - ½ cup Crofter’s® Organic
Premium Fruit Spread
½ teaspoon salt
Directions:
1. In a large bowl, combine the cornmeal, Gluten Free flour, sugar, baking powder, baking soda and salt.
2. In a medium bowl, beat the almond milk, water, butter and egg with a fork until blended.
3. Add to the cornmeal mixture and mix well until lumps are eliminated.
4. Lightly oil a frying pan and heat over medium heat. Spoon batter into the pan to form pancakes and cook for a couple of minutes on each side.
5. Meanwhile warm your favourite Crofter’s® Organic Fruit Spread on the stovetop and serve over the pancakes with whipped cream.
Recipe courtesy of Crofter’s® Organic.
10
BREAKFAST
BREAKFAST QUINOA
Ingredients:
½ cup uncooked Go Go QuinoaTM
¾ cup light coconut milk
2 tablespoons water
1 tablespoon light brown sugar
¼ cup flaked,
unsweetened coconut
1 cup sliced strawberries
1 cup sliced banana
⅛ teaspoon salt
Directions:
1. Preheat oven to 400°F.
2. Place quinoa in a fine sieve, and place the sieve in a large bowl.
Cover quinoa with water. Using your hands, rub the grains together
for 30 seconds; rinse and drain quinoa. Repeat the procedure twice.
Drain well. Combine quinoa, coconut milk, 2 tablespoons water,
brown sugar, and salt in a medium saucepan, and bring to a boil.
Reduce heat, and simmer 15 minutes or until liquid is absorbed,
stirring occasionally. Stir mixture constantly during the last 2 minutes
of cooking.
3. While quinoa cooks, spread flaked coconut in a single layer on a
baking sheet. Bake at 400°F for 5 minutes or until golden brown.
Cool slightly.
4. Place about ½ cup quinoa mixture in each of the 4 bowls. Top each
serving with ¼ cup strawberry slices, ¼ cup banana slices, and
1 tablespoon toasted coconut. Serve warm.
Recipe courtesy of GoGo Quinoa™.
11
BREAKFAST
BAKED CHIA BAGELS
(This recipe uses chia seeds in two ways: as a substitute for eggs and as a garnish)
Ingredients:
4 cups B
ob’s Red Mill® GF All
Purpose Baking Flour
1 teaspoon xanthan gum
1 teaspoon baking powder
1 teaspoon instant yeast
2 tablespoons sugar
2 tablespoons ground chia seed
12 tablespoons warm water
1 cup warm water
3 tablespoons grapeseed oil
2 tablespoons chia seeds
1 tablespoon rock salt (optional)
Directions:
1. Combine the 2 tbsp ground chia seeds with 12 tbsp water and let sit.
2. Combine the dry ingredients (flour, xanthan gum, baking powder,
yeast, and sugar), and set it aside. Mix together the chia seed gel,
1 cup water, and grapeseed oil. Add the dry ingredients. Beat on
medium-high for 3 minutes.
3. Use slightly damp hands to form the bagels. Sprinkle 1 tsp of chia
seeds mixed with salt (if desired) on top of each bagel. Proof for 30
minutes.
4. Bake at 375°F for 12 minutes.
Recipe courtesy of Bob’s Red Mill®.
12
BREAKFAST
SEED & FRUIT MIX BREAKFAST COOKIES
Ingredients:
1 t ablespoon ground chia seeds
or ground flaxseeds
3 tablespoons warm water
½ cup sunflower seed butter
2 t ablespoons honey or
agave syrup
1 tablespoon tapioca starch
1 tablespoon quinoa flakes
½ tsp baking powder
½ cup E
njoy Life Beach Bash®
Seed and Fruit Mix,
split in half
Directions:
1. Preheat oven to 350°F. Line a baking sheet with parchment paper.
2. Add the ground chia or flaxseed to large bowl. Pour warm water
over the top, mix together and let sit 1 - 2 minutes until it gels.
3. Add the sunflower seed butter, and honey or agave, and mix to
combine.
4. Add the tapioca starch, quinoa flakes, baking powder and half of
the Enjoy Life Beach Bash® Seed and Fruit Mix to the bowl, and mix
until thoroughly combined.
5. Scoop into 4 equal pieces and roll into a ball. Place on parchment
lined baking sheet and flatten slightly with the palm of your hand.
6. Evenly sprinkle the remaining ¼ cup Enjoy Life Beach Bash® Seed
and Fruit Mix over the cookies and gently press into the dough.
7. Place in the oven and bake for 14 - 16 minutes until lightly
browned. Cool on the cookie sheet and then store in the
refrigerator tightly wrapped.
Recipe courtesy of Enjoy Life® Natural Brands.
13
SNACKS
GLORIOUS GLUTEN FREE GRANOLA BARS
Ingredients:
¼ cup Bob’s Red Mill® Creamy
Brown Rice Farina
1½c
ups Bob’s Red Mill® GF
All Purpose Baking Flour
2 cups gluten free rolled oats
¾ cup chocolate chips
1 teaspoon vanilla
¼ cup canola oil
1 cup apple juice
⅔ cup applesauce, unsweetened
⅔ cup brown sugar
½ teaspoon sea salt
½ teaspoon cinnamon, ground
½ cup pecans
Directions:
1. Spray a 9 x 13-inch pan with oil. In a large bowl, stir together the
flour, oats, rice farina, cinnamon, and salt. Stir in brown sugar with a
fork. In a small bowl, stir together the applesauce, apple juice, canola
oil and vanilla. Pour the wet ingredients into the large bowl with the
dry ingredients and blend together with a wooden spoon. Stir in the
chocolate chips and pecans. Spread mixture into the oiled pan and
smooth with the back of the spoon.
2. Bake at 375°F for 30 minutes. Remove pan from oven, cut into 24
pieces and place on two baking trays, separating the bars a little.
Place bars back into the oven and bake 10 more minutes. Cool on a
rack. Bars store well in a sealed container and also freeze well.
Recipe courtesy of Bob’s Red Mill®.
14
SNACKS
CHEDDAR SCALLION BISCUITS
Ingredients:
¾ cup Daiya Cheddar Style Shreds
5 tablespoons vegetable shortening
1 cup brown rice flour
½ cup + 1 tablespoon
light coconut milk,
plus more for brushing
½ cup potato starch
2 teaspoons baking powder
1 teaspoon baking soda
½ teaspoon sea salt
1 tablespoon agave nectar
¼ cup scallions, chopped
Directions:
1. Preheat oven to 350°F.
2. In a large mixing bowl, whisk together flours, baking powder, baking
soda, and salt. Add shortening and, using your hands, crumble
into the flour mixture. Add in agave and coconut milk and stir until
everything just comes together. You can use a little more (about a
tablespoon) coconut milk if necessary but try to stick with the ½ cup
+ 1 tablespoon (the more liquid, the more dense and chewy these
will be). Add Daiya Cheddar Style Shreds and scallions and knead
into the dough using your hands until evenly distributed.
3. Drop batter by ¼ cup onto a pre-greased or parchment-lined
baking sheet, a few inches apart. Press down slightly on each
biscuit with the bottom of a measuring cup to flatten. Brush tops
with coconut milk.
4. Bake biscuits in preheated oven for 25 - 30 minutes, until golden
brown. Eat while still warm or let cool on a rack until ready to eat.
Recipe courtesy of Daiya Foods Inc
15
APPETIZERS
BUFFALO CHICKPEA DIP
Ingredients:
1 cup of Daiya Cheddar Style Shreds
2 teaspoon lemon juice
1 can (425 g) white beans, drained
½ teaspoon garlic powder
1 cup raw cashews
Dash of salt & pepper
½ cup red hot sauce
1 teaspoon parsley
½ cup dairy-free milk (unsweetened)
1 teaspoon chives
1 tablespoon nutritional yeast
1 can (425 g) chickpeas
Directions:
1. Preheat oven to 375°F.
2. Add white beans and cashews to power blender or food processor
and pulse until crumbled. Add in hot sauce, dairy-free milk,
nutritional yeast, lemon juice, garlic powder, and sprinkle of salt
and pepper. Process until the mixture is completely smooth, and
add more seasonings if necessary.
3. Add in the chickpeas, parsley, chives and ¾ cup of Daiya cheese and
pulse a few times to completely mix it in. Pour into baking dish (9 x 9)
and sprinkle remaining ¼ cup Daiya cheese on top. Cover dish with
foil or lid and bake for 30 - 35 minutes until completely warmed.
4. Serve with tortilla chips or veggies.
Recipe courtesy of Daiya Foods Inc.
16
APPETIZERS
BAKED EGGPLANT FRIES
Ingredients:
1 eggplant, peeled
½ cup chickpea flour
2 teaspoons arrowroot powder
2 teaspoons dried basil
2 teaspoons dried oregano
2 teaspoons paprika
Salt and pepper to taste
2 tablespoons fresh parsley,
chopped
2 tablespoons ground flaxseed +
6 tablespoons water
1 ½ cups non-dairy milk,
unsweetened
1 ½ cups Mary’s Organic®
Crackers Original,
crushed into crumbs
Cooking oil spray
Marinara sauce for dipping (optional)
Directions:
1.
2.
3.
4.
Preheat oven to 400°F.
Prepare two large baking sheets by lining them with parchment paper.
Cut the eggplant into large fries.
In a small bowl, mix the flaxseed and water into a paste. Let it stand
for ten minutes until it thickens. This will act as your binder.
5. Mix the flour, arrowroot and half the seasonings in a shallow dish.
6. In a second shallow bowl, add the milk and the flax/water mix. Stir well.
7. Add the crushed Mary’s Organic® Crackers, the remaining
seasonings, and the parsley to the third shallow bowl.
8. Toss the eggplant in the flour mixture and shake off the excess, dip
in the milk/flax mixture, then into the bread crumb mixture.
9. Place the eggplant on the baking sheets in a single layer.
10. Spray with the cooking oil.
11. Bake for 25 - 30 minutes or until the fries are golden and crispy.
Flip the fries and rotate the pans half-way through the baking time.
12. Serve with marinara sauce (optional).
Recipe courtesy of Mary’s Gone Crackers®.
17
ENTREES
SWEET POTATO QUINOA NUGGETS
Ingredients:
2c
ups cooked red and white quinoa
(1 cup of quinoa and 2 cups of
water or broth)
1 cup quinoa flakes
(or gluten free flour)
1 sweet potato, peeled and grated
1 red onion, finely chopped
¼ cup fresh parsley,
chopped finely
2 garlic cloves, minced
4 tablespoons olive oil
3 tablespoons honey
3 eggs, lightly beaten
Directions:
1. Cook 1 cup of quinoa in 2 cups of water or broth, then place aside until
cool.
2. In a medium bowl mix the grated sweet potato, red onion, garlic, eggs,
quinoa flakes, honey, parsley, and cooled cooked quinoa.
3. With the mixture, form patties with your hands (makes about 6 patties).
4. In a medium saucepan heat the oil over medium-high heat. Place the
patties in oil and brown on both sides for about 2 minutes per side.
Recipe courtesy of GoGo Quinoa™.
18
ENTREES
ARTICHOKE HEARTS AND SUN-DRIED TOMATOES
Ingredients:
1 package Rizopia™ Brown Rice
Spaghetti
6 sun-dried tomatoes
8 artichoke hearts (or 1 can)
½ cup carrots, chopped
1 zucchini, chopped
1 sweet pepper, chopped
1 small onion, chopped
2 teaspoons fresh garlic, minced
3 tablespoons olive oil
Directions:
1. Pour boiling water over sun-dried tomatoes. Let soak for
15 minutes.
2. Cook rice pasta according to package instructions.
3. Slice zucchini into pieces. Chop sun-dried tomatoes, artichoke
hearts, carrots, sweet pepper, onion and garlic.
4. Cook garlic with olive oil until golden brown. Add onion, cook until
onion is soft. Turn to medium heat, add carrots, sweet peppers,
artichoke hearts and sun-dried tomatoes. Cook for 1½ minutes.
Add zucchinis, cook for additional ½ minute (add a touch of salt
and pepper if desired).
5. Drain pasta and mix with sauce.
6. Serve with cheese if desired.
Recipe courtesy of Rizopia™ Food Products Inc.
19
ENTREES
GLUTEN FREE FALAFEL
Ingredients:
1 can chickpeas (drained)
1 teaspoon coriander
1 medium sweet onion (diced)
½ teaspoon salt
2 tablespoons minced garlic
½ teaspoon pepper
2 ½ tablespoons fresh parsley
(finely chopped)
3 t easpoons gluten free
all-purpose flour
1 teaspoon cumin
Directions:
1. In a medium sized bowl, mash together the onions and garlic. Add the
chickpeas and mash them into the mixture until they have created a
paste. You may want to use a food processor.
2. Once you have mixed the onion, garlic and chickpeas, add in the
parsley, cumin, coriander, salt, pepper and flour. Combine the mixture
further until all of the ingredients have fully mixed together.
3. Place a frying pan on medium high heat, add 2 inches of oil. Once
the oil has come up to temperature, form 1 inch balls and gently
place them into the oil. The oil will bubble due to the moisture in the
uncooked falafel. Allow the falafel to cook for 2 - 5 minutes or until it
has turned golden brown.
4. Then using a slotted spoon remove the falafel from the oil and allow to
cool. Serve warm and enjoy!
Recipe courtesy of Glutino® Food Group.
20
ENTREES
CHEESY ROASTED GARLIC AND SPINACH CASSEROLE
Ingredients:
1 ½cups peeled whole garlic cloves
1 tablespoon extra virgin olive oil
3 teaspoons kosher salt (divide use)
3 cups + 3 tablespoons milk
2x 283 g packages chopped
frozen spinach, thawed and
excess moisture removed
5 large eggs
1 cup grated parmesan cheese
1 loaf Udi’s® Gluten Free
White Sandwich Bread,
crusts removed, cubed
½ teaspoon hot sauce
½ cup cheddar cheese, grated
4 tablespoons cornstarch
⅛ teaspoon nutmeg
Directions:
1. Preheat oven to 425°F.
2. Place garlic in an 11 × 7 baking pan, drizzle with olive oil and toss
with ½ teaspoon salt. Bake 30 minutes, stirring every 10 minutes,
until soft and golden.
3. Reduce heat to 350°F. Meanwhile, bring 3 cups milk to gentle boil.
In small bowl combine cornstarch and 3 tablespoons of milk and
whisk slurry into milk. Whisk until mixture thickens. Remove from
heat and add parmesan cheese, 1 teaspoon salt, hot sauce, and
nutmeg, stirring until smooth. Let cool slightly.
4. In large bowl, whisk together spinach and eggs. Add bread and
cheese. Combine cream sauce and roasted garlic in either a
blender or food processor and process until smooth (vent the lid
and cover with a dishcloth to release steam).
5. Stir sauce into spinach mixture, being sure to coat bread
completely. Pour into 9 × 13 baking pan coated lightly with
non-stick spray. Bake 45 minutes or until set in the middle.
Allow mixture to cool 5 - 10 minutes before serving.
Recipe courtesy of Udi’s® Gluten Free Healthy Foods.
21
DESSERTS
CRAN-APPLE GORILLA MUNCH® CRISP
Ingredients:
4 large tart apples,
such as Granny Smith
2 tablespoons brown sugar, packed
⅓ cup chopped walnuts
¼ teaspoon nutmeg, freshly grated
⅓ cup cranberries, dried
¼ - ⅓ cup brown sugar, packed
2 cups Nature’s Path® Gorilla
Munch® Cereal
½ teaspoon cinnamon
4 tablespoons butter, cold
unsalted, cut into bits
Pinch salt
Directions:
1. Set rack in centre and preheat oven to 400°F.
2. Peel apples, if you wish. Core, half, and thinly slice apples. Toss
with walnuts, cranberries, brown sugar, and salt in a large bowl. Pile
mixture into 9 or 10-inch ungreased pie plate.
3. To prepare crisp topping, place Gorilla Munch® Cereal in bowl
of food processor and grind into coarse flour. Add brown sugar,
cinnamon, and nutmeg, and process to blend. Add butter and pulse
about 15 times, or until mixture is evenly crumbly.
4. Distribute topping on apples. Place pie plate on cookie sheet to
catch drips. Bake until apples are tender and juices are bubbling,
about 40 minutes. Set on a rack to cool for 5 minutes before
scooping into individual portions.
Recipe courtesy of Nature’s Path® Foods.
22
DESSERTS
CINNAMON, RAISIN, AND APPLE RICE PUDDING
Ingredients:
3½c
ups Blue Diamond® Almond
Breeze® Unsweetened Vanilla
½ cup Arborio rice
¼ cup granulated sugar
2 medium eggs, beaten
¼ teaspoon ground cinnamon
1 teaspoon vanilla extract
½ cup raisins
½ cup Fuji apples, small dice
Pinch salt
Directions:
1. Combine rice, almond milk, and sugar in a medium pot.
Bring to a simmer and cook, stirring occasionally, until rice
is done, about 25 minutes. Take off heat.
2. Slowly add 1 cup of liquid to a bowl with beaten eggs,
stirring constantly.
3. Add egg mixture back to pot and return to medium
low/medium heat.
4. Stirring frequently, cook until sauce has thickened enough that
it lightly coats the back of a spoon, about 5 minutes.
5. Stir in cinnamon and vanilla until well mixed. Fold in raisins,
apples, and salt.
6. Best when served cold.
Recipe courtesy of Blue Diamond® Growers.
23
YOUR LOCAL GLUTEN FREE EXPERT:
Please see your health care provider before beginning any type of therapy. Information published
in this booklet is for educational purposes only and is not intended to replace medical advice.