-
Grain-free No-Bake Gingerbread Cookie Balls {Gluten-free & Vegan}
Gingerbread is one of my absolute favorite holiday flavors. It’s right up there with dark chocolate and mint anything and of course, nog-flavored goodies. I don’t always have the patience to make a full batch of gluten-free cookies, especially not the kind you have to roll and cut out, then decorate. These no-bake cookie balls are an amazing way to enjoy the unique flavor of gingerbread cookies without the work and the guilt! I love a sweet treat that not only satisfies your cravings, but doesn’t leave you feeling bad about what you just ate. Plus, between the protein from the nuts and the iron from the molasses, one could even argue these cookies are extra good for you! Read the rest of this entry »
-
Grain-free Cranberry-Orange Spice Mini Tarts {Gluten-free and Vegan}
Since I pulled together the massive recipe round-up list for Thanksgiving this year, I haven’t been super focus on creating recipes for the holiday, since I knew you guys were more than set, but I have just been so inspired by the season and I have been having a lot of fun with the flavors.
I love coming up with creative and healthy ways to enjoy the flavors of the season. I prefer to make recipes that everyone will enjoy, no matter if they have allergies or intolerances or not, while still accommodating my own personal dietary restrictions. These tarts do just that. They would be a lovely dessert at Thanksgiving or any other holiday gathering. The tart shells have the perfect texture to them, the creamy rich cashew layer is reminiscent of cream cheese and the spiced cranberry orange topping is what holiday dreams are made of. The smell of it simmering is almost as good as how it actually tastes. Read the rest of this entry »
-
Apple Fennel Salad Stack – Gluten-free w/ Vegan Option
This time of year, as excited as I am for all the comfort food, the hot meals, soups and stews, pumpkin baked goods and halloween candy – I do find myself missing all the fresh produce of summer. For me, there is nothing as satisfying as a healthy, crisp and light salad made from what is currently in season. I get so much enjoyment out of creating fall and winter salads, where the options are a bit more limited.
This simple and beautiful Apple Fennel Salad Stack is so quick to make and the finished result is so elegant and colorful. If you are vegan, feel free to leave off the cheese on top, it isn’t necessary at all, it just brings another layer of flavor that compliments the apples so well. Read the rest of this entry »
-
Vegan Pumpkin Spice Almond Butter Fudge (Gluten-Free)
Phew this has been a busy couple of weeks here on Tasty Yummies. I hope you guys have enjoying all of the new stuff and I am not overwhelming you with pumpkin already. I have obviously been inspired by the start of the new season!
I love coming up with fun new ways to enjoy pumpkin this time of year. Who wants to get stuck in a pumpkin rut? Not me! There are plenty of muffins, cookies, smoothies, lattes, etc – so a simple no-cook pumpkin almond butter fudge recipe seemed like a fun new way to enjoy pumpkin.
This sweet treat is super simple to make, grain-free, refined sugar-free (depending on the chocolate you use on top), vegan, etc. If you can’t have nuts, consider trying sunflower seed butter in place of the almond butter. Read the rest of this entry »
-
Grain-Free & Vegan Apple Cobbler In A Jar
Even if you were unaware of the dropping temps and earlier sunsets, given all the pumpkin and apple recipes floating around online right now, it’d be hard not to notice that fall is on its way! I just love fall and all of the yummy comforting food that comes along with it. Spiced apple anything is a pretty surefire way to get me into an autumnal mood! The smell wafting through the house while anything apple-spiced bakes is probably one of the best smells in the whole entire world. These single-serve grain-free vegan apple cobblers in-a-jar are so simple to make, and they are a lovely healthy alternative to the usually heavy-on-the-butter and grain-containing original. Plus, these are great for those of us with restricted diets.
If you follow a paleo diet, I think just swapping the maple syrup out for honey should make these more paleo friendly. If you can’t have nuts, try using sunflower seed flour in place of the almond flour. If you like butter and you aren’t vegan, swap out the coconut oil with some good local grass-fed butter.
One bite of these amazing little treats will have you in the fall state of mind, as quick as can be! What’s your favorite fall food?
This recipe was originally shared on the Free People Blog BLDG 25.
[print_this]Grain-Free & Vegan Apple Cobbler In A Jar
makes 2 servings
Apple Filling:
- 2 large apples, peeled and diced small
- 1/4 teaspoon ground cinnamon
- 1/8 teaspoon ground nutmeg
- 3 teaspoons arrowroot starch (or other starch, corn, tapioca, potato, etc.)
- 1 tablespoon fresh lemon juice
- 2 tablespoons maple syrup or honey
- 1/2 teaspoon vanilla
Cobbler Topping:
- 3/4 cup blanched almond flour (I use Honeyville brand)
- 3 tablespoons arrowroot starch (or other starch, corn, tapioca, potato, etc)
- 1/2 teaspoon baking powder
- 1 tablespoon ground flaxseed
- 1 tablespoon maple syrup (or honey)
- 1 tablespoon melted coconut oil or butter
- 2 tablespoons warm water
- dash of salt
- additional coconut oil for greasing jars
- coconut sugar or regular sugar for the top, plus additional cinnamon
Preheat oven to 375ºF
Lightly grease two half pint-sized jars with coconut oil*
In a medium mixing bowl, mix all of the cobbler topping ingredients together. Make sure all of the ingredients are incorporated very well. Get your hands in there, if need be.
Form the dough into two equal sized balls using your hands and wrap tightly in plastic wrap. Place it into the fridge while you prep the apples.
Once the apples are peeled, core them and cut them into small thin slices or small cubes, place them in a bowl and add the remaining filling ingredients.
Take the dough out of the fridge — it should be a bit firmer now — and roll it out between two pieces of parchment paper or plastic wrap. Don’t press too hard, just enough to flatten it out into circles the size of the jars (it helps to use the lid).
Carefully cover the apple filling with the cobbler dough, cut a small slit in the middle and sprinkle a little cinnamon and sugar (of your choice) on top.
Place the jars on a baking sheet and bake for approximately 20 minutes. The topping should be browned and the filling should be bubbling. Serve warm and, if you’d like, add some dairy-free ice cream or whipped coconut cream to the top.
*I used two 12-ounce sized jars but there was a little bit of extra room — that’s just the size of jars that I happen to have. If you use a half-pint sized jar they should be nice and jam packed with apples! [/print_this]
-
Fresh Fig & Banana Smoothie (Gluten-Free, Vegan & Sugar-free)
With the excessive amount of figs we are getting from our tree, I am trying to get very creative with all the different ways I can use them. I think making a fig smoothie might just be the best idea I have some up with yet, to enjoy them. A great way to enjoy a few fresh from the tree now while they are in season and it will be a really nice way to use some of the figs I froze whole, later, after the season is long gone and over. This smoothie is creamy and so perfectly sweet, without needing any sweetener at all. You could add some spices like cinnamon or cardamom if you wish, but I really wanted to fully enjoy the delicious but mild fig flavor.
What are some of your favorite ways to enjoy figs?
This recipe originally appeared on the Free People blog BLDG 25.
Fresh Fig & Banana Smoothie (Gluten-Free, Vegan & Sugar-free)
Print Pin RateServings: 1 -2 servingsIngredients
- 3-4 fresh figs, washed and stems removed the halved (I used black mission)*
- 1 frozen banana
- 1 ½ cups unsweetened almond milk, or other non-dairy milk
- 1 teaspoon vanilla extract
- 1 tablespoon ground flaxseeds, optional
- Handful of ice
Instructions
- Add all of the ingredients to your blender, blend until smooth and creamy. Serve immediately!
- *This recipe works great with frozen fresh figs as well.
-
Kalamata Olive & Goat Cheese Stuffed Cherry Tomatoes – Gluten-free
If you follow my Facebook page, you probably have seen the excessive amount of tomatoes coming from my garden. It is crazy. I am having to get really creative over here with all of them. It has been quite fun, actually.
These simple to make Kalamata Olive & Goat Cheese Stuffed Cherry Tomatoes are super simple to make and they make a great appetizer for an end-of-summer BBQ or picnic. If you don’t love olives, simply leave them out, this will still be super delicious. For a different variation, if you are vegan or avoid all dairy, try stuffing your tomatoes with some mashed avocado with cilantro, or a homemade guacamole. That’s equally as delicious.
I have been experimenting more and more with enjoying small amount of goat milk and sheeps milk cheeses and yogurt, I tend to not notice any issues when I eat it, so I do it very sparingly and in small amounts. I think for many people, this seems to be the case, outside of those with serious intolerances or allergies. At any rate, I have missed cheese a bit, so it has been a nice addition to my life. Do you have issues with dairy? Is it all dairy or just some?
This recipe was originally shared on the Free People Blog BLDG25 as part of my ongoing Restricted Diet serie.
[print_this]Kalamata Olive & Goat Cheese Stuffed Cherry Tomatoes
- 24 heirloom cherry tomatoes (about 1 pint), washed and dried
- 4 ounces goat cheese
- 1/4 cup Kalamata olives, chopped finely (optional, if you don’t like olives, you can leave them out)
- 1 tablespoon fresh oregano, roughly chopped (fresh basil would be great, too)
- Freshly ground black pepper
- Dash of sea salt
- 1 tablespoon fresh chives, sliced thin
Slice the top off of cherry tomato, about 1/4-inch. Gently scoop out the seeds using a small spoon — I find a 1/4 teaspoon works perfectly. Drain off any juice that accumulates in the shells. (If your tomatoes are rolling around, you can slice a tiny sliver off the bottom of each so it will sit without rolling.)
In a bowl, mix together the goat cheese, Kalamata olives, fresh oregano, black pepper and sea salt together. Get it stirred up really well so it is creamy — I found a fork works perfectly. You may want to add just a small splash of water to get it moving.
Gently spoon the mixture into the tomatoes. Arrange on a serving platter, top them with the fresh cut chives and serve immediately.
[/print_this]
-
Heirloom Tomato and Avocado Salad (Gluten-Free + Vegan)
I get really excited as different fruits and veggies come into season. Whether in my garden or a neighbors’, at the farmers market or in my weekly CSA box. Tomatoes, especially the beautifully vibrant heirloom varieties, that is my favorite time of the season. If those don’t feel/taste like summer. I don’t know what does.
This vibrant and fun vegan take on the traditional caprese salad celebrates all that is great about summer! Instead of mozzarella, I substitute creamy avocado, which works so well with these flavors. I had some beautiful basil from my garden, some red onions from my friend Dan’s garden plus some beautiful heirloom tomatoes and an avocado from the local farmers market. It doesn’t get much more fresh than that.
-
15 Gluten-Free Snack Ideas
Looking for some healthy gluten-free snack options? Here is a list of 15 of my favorite go-to quick eats that are all naturally gluten-free!
-
Grain-Free Blueberry Almond Breakfast Cookies – Gluten-free + Vegan
After sharing just some of the many gluten-free breakfast options in my post last week, I thought it would be appropriate to create a simple breakfast recipe for this week. I know beyond those that are gluten-free, many people now follow a completely grain-free diet, as well. These cookies and many other gluten-free baked goods can be easily made with almond flour and you would never know they are grain-free. If you haven’t yet experimented with almond flour, you must. These blueberry breakfast cookies are moist and full of flavor and I love the tasty bright bursts when you bite into the blueberries, plus the flavor from the almonds — they compliment each other so well. And let’s be honest, who doesn’t love cookies for breakfast?
This recipe was originally shared on the Free People Blog BLDG 25
Grain-Free Blueberry Almond Breakfast Cookies - Gluten-free + Vegan
gluten-free, grain-free, dairy-free, vegan, paleoPrint Pin RateServings: 18 -24 cookiesIngredients
- 2 cups blanched almond flour
- ¼ teaspoon salt
- 1 teaspoon baking soda
- ¼ teaspoon ground cinnamon
- ¼ cup coconut oil, ghee or butter would be great if you aren’t vegan
- 3 tablespoons honey or maple syrup, honey will make these not vegan
- 2 teaspoons vanilla extract
- ½ teaspoon almond extract, optional
- ½ cup almond slivers
- 1 cup blueberries
Instructions
- Preheat oven to 350ºF. Line a baking sheet with parchment paper.
- Combine almond flour, salt , cinnamon and baking soda in a food processor. Process until fully combined. Pulse in shortening, honey and vanilla until dough forms.
- Remove blade from processor and gently fold in the almonds and blueberries by hand, being careful not to smash the berries.
- Scoop dough one level tablespoon at a time onto a parchment lined baking sheet. Press the dough down gently. Bake at 350ºF for 8-10 minutes until lightly browned.
- Cool for 15 minutes on the cookie sheet (don’t try to take them off before this, they will fall apart). Store in the refrigerator.
-
15 Gluten-Free Breakfast Ideas
As part of my ongoing Restricted Diet Series with Free People, I created a simple list of some of my favorite gluten-free breakfast ideas.
Breakfast seems to be one of the toughest meals for those new to a gluten-free diet. So many people new to the lifestyle contact me to ask my thoughts on the various options, what is available and what is easy. I find breakfast to be quite easy on the contrary, I feel like once you realize all the naturally gluten-free options plus what you can easily recreate yourself, the possibilities are endless!
-
Whole-Grain Chocolate Zucchini Muffins – Gluten-free, Dairy-free & Nut-free
After sharing my guide for gluten-free flour and starches last week, I wanted to create a yummy baked good that you guys could easily make your own, by using your very own all-purpose gluten-free flour blend! I decided to go with a whole grain blend to give these muffins a great texture. Feel free to make your own blend with your favorite flours and starches, whole grain or not. I make my all-purpose flour blends 1000 grams at a time, since it makes measuring simple, and then I have additional flour already made up for other recipes. For a whole grain blend, as mentioned in my previous post, I use 70% grains and 30% starches.
I am already overwhelmed with zucchini from my garden, so these muffins are a great way to use up some of the zucchini but also to sneak some veggies into an unsuspecting place. Chocolate is of course the real start of this show, the cocoa powder gives the muffins a beautiful color then you get the flecks of the little mini chocolate chips! YUM! The best part of this recipe is that it will work with any flour blend you choose. So make up your favorite all-purpose gluten-free blend using my guide for gluten-free flour and starches and as long as you are measuring the flour by weight for this recipe, it should work just fine.
This recipe was originally shared as part of my Restricted Diet series with the Free People blog BLDG 25.
[print_this]Whole-Grain Chocolate Zucchini Muffins {Gluten-free, Dairy-free & Nut-free}
Makes 12 muffins
- 350 grams whole-grain gluten-free flour mix* (approx 2 1/2 cups)
- 1/2 teaspoon baking soda
- 1/2 teaspoon baking powder
- 1/3 cup unsweetened cocoa powder
- 1 teaspoon sea salt
- 2/3 cup honey (I used raw honey)
- 2 large farm-fresh eggs
- 1 teaspoon vanilla
- 1/2 cup grape seed oil, olive oil or melted coconut oil
- 1 1/2 cups shredded zucchini, with as much liquid squeezed out as possible
- 1/3 cup mini chocolate chips (make sure they are gluten-free and dairy-free)
* See above for the blend I used. Any all-purpose flour mix should work here, gluten-free or otherwise, as long as you stick with the same weight for measurement.
Preheat the oven to 350ºF. Line a large muffin tin with paper liners.
Whisk together the flour, baking soda, baking powder, cocoa powder and salt in a large bowl. Set aside.
In a medium bowl add the honey, eggs, vanilla, oil and zucchini, mix together well until combined. Add the wet ingredients to the dry. Mix well until it is all well combined, then add in the mini chocolate chips, folding them in until mixed throughout.
Fill the paper-lined muffin tins about 3/4 full. Place the muffins into the oven and bake 20-25 minutes, until they are cooked through and a toothpick or knife inserted into the center comes out clean.
Let cool for 5 minutes in the muffin pan before removing to a cooling rack to cool completely.[/print_this]
-
A Guide to Gluten-free Flours and Starches
I am excited to share my guide to Gluten-free Flours and Starches. From grains and starches to beans and seeds, there is a wide variety of gluten-free flours available to us to make baking easy and delicious. Seeing all of the options in one long list, is actually quite exciting and inspiring to know the many options.
Grain-free Banana Coconut Mini-LoavesAlthough it can all seem a bit daunting and overwhelming at first, baking gluten-free is far easier than you would think. Once you get to know what flours and starches are available, how they work together in recipes and as you learn which you like the most, you will slowly start building a pantry full of options to make just about anything you desire. Baking does require some experimenting, some mathematics and ratios, and yes, even some failures along the way. But, once you get the hang of it and have it down to a science it will be second nature to you. As someone with a gluten intolerance, it is hard to feel like we are living without when I take a look at the long list of flours available to us.
This list is meant to act as a guide to some of the many amazing and nutritious, naturally gluten-free flours and starches that exist. This isn’t necessarily a complete list as there are so many of them always popping up on the market, but these are the ones I know of, most of which I have experimented with myself.
It is best to remember that baking gluten-free almost always requires a mix of flours and starches, as opposed to just one. That is probably one of the biggest mistakes people make when they try baking gluten-free for the first time. A recipe calls for 1 cup gluten-free flour and they grab 1 cup of whatever flour they have or can find easily, for example just rice flour or just soy flour. The results are usually disastrous and many people are left defeated. There are plenty of great all-purpose gluten-free flour blends on the market that you may like just fine and if you are new to gluten-free baking, this is probably the perfect place to start. But, once you have experimented a bit and get a little more comfortable, I highly recommend trying out making your own gluten-free flour blends. As you get to experimenting with recipes and baking you will be able to make your own combinations of flours and starches outside of this ratio, but this is a really great place to start.
Mint Chocolate Chip Brownie BitesA Guide to Gluten-Free Flour and Starches
I find when you get the proper ratio and combination of flours and starches, there is no real need for xanthan or guar gum, which I prefer to not use if I don’t need to. Many people have issues digesting the gums, and I try to avoid them when I can now that I know they aren’t necessary. I have also learned that some of the best baked goods, especially breads, are made by adding in psyllium husk, ground chia and/or ground flax seeds. These replace some of the binding and elasticity properties of regular gluten flour, to keep it from crumbling, which is the reason many bakers use the gums in gluten-free baking.
NOTE: If you are looking to convert a regular gluten-containing recipe to gluten-free by using your custom made gluten-free all-purpose flour mix in a regular recipe, a good rule of thumb is to sub 140 grams of your gluten-free mix for every 1 cup of regular gluten all-purpose flour.
When you look at this long list of flours and starches available to us, it hardly feels like we are like we are missing out at all, right?
WHOLE GRAINS
Amaranth Flour
Brown Rice Flour
Buckwheat Flour
Corn Flour
Millet Flour
Oat Flour (make certain it is certified gluten-free)
Quinoa Flour*
Rice Flour
Sorghum Flour
Sweet Potato Flour
Sweet Brown Rice
Teff Flour
White Rice Flour*This technically belongs under seeds, but it works really well as a grain flour, in small quantities in AP blends
STARCHES
Arrowroot Flour
Cornstarch
Potato Flour
Potato Starch
Tapioca Flour
White Rice FlourNUTS AND SEEDS
Almond Flour
Chestnut Flour
Coconut Flour*
Hazelnut Flour
Flaxseed Meal
Salba/Chia Seeds
Hemp Flour
Mesquite Flour*Coconut Flour will suck a lot of the moisture out of most recipes, so use it sparingly or add additional eggs or other liquid to counteract.
BEANS AND LEGUMES
Fava Bean Flour
Garbanzo (chickpea) Bean Flour
Garfava Flour
Kinako (roasted soy bean) Flour
Soy Flour
Pea Flour and Green Pea FlourYou can usually classify nut, seed and bean flours as a whole grain, for ratio sake, even though they are technically not in the grain category. However, they can sometimes react a bit differently depending on the recipe, so it may take some experimenting with those. I should also note that you won’t want to use just a bean flour alone or in large quantities in most recipes, as they tend to have a bit of an aftertaste that could overpower the final dish.
Ratios
The beauty of this list is that you can select your favorite flours and starches, based on what is available to you and what you prefer, that could be used in a variety of recipes. When making my own whole-grain all-purpose flour for baking, I personally use a ratio of 70% grain flours to 30% starches (based on Shauna Ahern’s recommendation from all of her many years of experimenting and baking). For a regular all-purpose blend, you’ll want 40% whole grain flours to 60% starches. Everyone has different ratios they prefer, but these have both proven to always be effective for me and many other gluten-free bakers. Here is a great example of a whole-grain blend I have made in the past: 200 grams sorghum flour, 200 grams teff flour, 200 grams millet flour, 100 grams buckwheat flour, plus 150 grams each of tapioca and arrowroot starches. This particular mix results in a beautiful brown whole grain blend that I love for pizza crusts and rustic pie crusts. If you are looking for something more traditional and white, use the 40/60 ratio, and for your grains try a blend of sorghum, millet, rice or soy. I usually make my all-purpose flour blends in batches of 1000 grams, since that makes weighing and ratios the easiest.
Have you played with making your own gluten-free flour blends and with gluten-free baking? What are your favorite gluten-free flours?
-
Curried Sweet Potato Chips – Gluten-free + Vegan
Oh gosh, what is it about crispy potato chips that are so satisfying? These delicious baked sweet potato chips are the best alternative to store-bought bagged chips that you could ever find. They are light and crispy and full of so much flavor from the curry powder. I have no shame in admitting that store-bought kettle style crispy potato chips are definitely one of my biggest weaknesses. I never buy them or have them in my house, for fear that I would sit down and eat an entire LARGE bag in one sitting.
These simple-to-make chips really satisfy that craving for me and the best part is, you can play around with the flavors. Besides the curry powder, which is one of my very favs, you can also just add salt and pepper, or maybe some smokey chipotle powder or even a sweet mix with a little cinnamon and a dash of nutmeg. The possibilities are endless.
-
Spring Potato Salad with Sugar Snap Peas and Radishes – Gluten-free + Vegan
I know you guys are aware just how much I adore cooking foods inspired by the season and what is most fresh. I don’t have to sell you on that. This salad came from a recent trip to the farmers market where I decided to grab the most delicious, in-season produce I could and just create from there. I had no clue what I was making when I bought everything, I just got it home and started brainstorming.
This salad is full of flavor, beautiful Spring colors and I love the combination of the tender baby red potatoes with the crunch for the sugar snap peas and the radishes. Plus the light dressing, is such a nice alternative to the usual creamy mayo-based dressings on most potato salads. The mint is the perfect compliment to the salad, finishing it with a bright, fresh flavor.
This salad is naturally gluten-free and vegan, so it would be perfect as a side dish at a BBQ or picnic when you have folks with restricted diets. It is sure to please all. This post was originally shared on Free People blog BLDG 25.
Spring Potato Salad with Sugar Snap Peas and Radishes - Gluten-free + Vegan
Print Pin RateServings: 4 -6Ingredients
Dressing
- ¼ cup olive oil
- 2 tablespoons white wine vinegar
- 2 tablespoons whole grain dijon mustard
- 1 clove garlic, minced
Salad
- 1 lb baby red potatoes, washed and cut into 1/2-inch slices
- ½ lb sugar snap peas, trimmed
- 1 small bunch radishes, 4 to 6, trimmed and sliced thin
- 1 /2 small red onion, sliced thin
- 2 tablespoons fresh mint, sliced thin
- salt and pepper, to taste
Instructions
- Whisk the 4 dressing ingredients together in a small bowl to combine. Set aside.
- Set up an ice bath in a large bowl, by filling it with cold water and ice cubes. Meanwhile bring a medium saucepan of salted water to a rolling boil, add the sugar snap peas and blanch for 1 to 2 minutes, immediately remove the snap peas to the ice bath with a slotted spoon. Leave the pot of water on the stove and over a medium-high heat. Add the potatoes to the same pot and bring the water back to a boil. Cook for about 10 minutes, until the potatoes are just tender.
- Drain the potatoes and if you want to cool them quicker, run some cold water over them.
- Once the snap peas and potatoes are cooled and drained (you can pat them dry to make sure they are nice and dry), add them to a large serving bowl with radishes, onion and fresh mint. Mix the dressing and pour over the salad. Toss gently to combine. Salt and pepper, to taste.
- Serve at room temperature or cold, and enjoy!
-
Restricted Diets: How To Be A Gracious Guest & an Accommodating Host
As part of my ongoing series with Free People on Restricted Diets, today I am sharing a quick how-to for both host and guest, when dealing with special dietary needs.
Even if you yourself do not have a restricted diet, chances are you probably know someone who does. Whether by choice or due to food allergies or intolerances, more and more people are becoming aware of foods that don’t serve their bodies and are consequently removing them from their diet. This awareness allows people to live a much happier and healthier life. I am living proof of that!
If you choose to host a dinner party at your home, even one as casual as a backyard BBQ, having someone on the guest list with a limited diet can definitely be daunting and intimidating. Sometimes it probably even seems easier to just scratch them off the list and not invite them at all. The simple truth of the matter is, it isn’t easy, especially if you don’t have experience with their special dietary needs or choices. If you are making the choice to host them and accommodate their needs, the best advice I can give is to always ask them any and all questions that you have, so you can be educated on their diet limitations and provide for them, as best possible.
Those of you with the restricted diets, as a guest, you owe it to your host to let them know of all of your restrictions – especially if they are offering to make food you can eat. Most of all, be as gracious as possible, especially if they are cooking and trying to accommodate you and your needs.
This post was originally shared on the Free People Blog, BLDG 25
How To Be A Gracious Guest & an Accommodating Host
Below are my how-to lists for both host and guest, to hopefully help make your next dinner party or BBQ as successful and enjoyable as possible, for all.
Host:
Do your homework. Don’t be afraid to ask questions – ask about ALL of their restrictions. Don’t guess and don’t ignore.
Ask what they CAN eat. Just as important as the things they cannot eat, ask about all of the foods your guest is able to eat. Sometimes this can help open your eyes to all of the possibilities instead of focusing on the restrictions.
Ask specifically for recommendations or recipes. Ask about dishes that you could make that would be safe for your guest, enjoyed by all and easy for you to prepare.
If you feel comfortable, ask the guest to bring a dish or dishes to share.
Search the internet for recipes that fit into their restrictions. There are so many amazing blogs with incredible recipes that everyone can enjoy. Send them over to your guest ahead of time for their approval.
Select a menu that is simple and enjoyable for all of your guests. There are so many foods that are naturally gluten-free, vegan, etc. Focus on those.
Ask your guest to help you menu plan, cook and/or go shopping with you. This will insure you are selecting safe ingredients and you won’t put a ton of time into a dish they can’t end up eating.
Be mindful of cross contamination and watch for hidden ingredients.
Don’t try to guilt your guest into “just eat this or that”. If they aren’t interested in your cheese dip, even if they are just dairy-free by choice, it’s OK – I am sure your cheese dip is just fine, they probably just don’t want to spend the remainder of the evening in your bathroom. You probably don’t want this either.
Guests with Restricted Diets:
Make sure to call ahead to let the host know of your restrictions. Some hosts may have more experience and awareness with your restrictions than you might realize.
Kindly offer to bring a dish to share that everyone will enjoy or to bring your own meal entirely. Some people just might be uncomfortable with the daunting task of cooking for special dietary needs. Be prepared for that and don’t be put off.
Make it clear that you aren’t expecting them to bend over backwards for you. Let them know you are totally willing to bring your own food if that makes them more comfortable.
Offer your advice if they have any questions. Let them know to contact you with any and all things they are uncertain about.
Have a snack (or a full meal, if necessary) before you go. If you are staying with someone for a length of time, bring plenty of snacks and foods to have on hand for in between meals or making your own meals.
Be as gracious as possible, no matter what the circumstances. When there isn’t much for you to eat and the host is feeling guilty, let them know you appreciate their effort, be grateful and appreciative.
If you are headed to a formal event like a wedding, make note of your restrictions on the reply card if you feel comfortable. If you don’t, eat a decent sized meal before you leave in the event you cannot eat. If you can’t eat anything being served, don’t make a big deal at the event. Most people won’t even notice if you aren’t eating.
(dinner party photos courtesy of Free People)
-
Strawberry Coconut Frozen Fruit Pops / Smoothie – Gluten-free, Vegan + Sugar-free
This week as part of my ongoing Restricted Diet series with Free People, I created a simple Strawberry Coconut Smoothie recipe featuring the beautiful fresh strawberries that are in season here in California right now. I still cannot believe how much earlier in the year they are in season here, they are everywhere and so delicious.
When I made the smoothie to photograph it, I wasn’t in the least bit hungry so I didn’t want to drink it, but I obviously also didn’t want to just pour it out, so I was thinking of what I could do with the mixture. Then I recalled the popsicle molds I got for Christmas from my mom and dad. Perfect!
I just poured the mixture in and let it freeze up. Later that night I was ready for a treat! Here’s the original post on Free People highlighting the smoothie, but I couldn’t let these frozen fruit pops go ignored!
Since there is no sugar or sweetener in these, when they freeze up they aren’t overly sweet. Just the perfect amount sweetness from the bananas and strawberries and just a little tartness, too. If you like things to be a bit sweeter, you can add a little honey or maple syrup, or even try blending 1 or 2 dates into the mixture. Also, depending on how much coconut you add to the mixture, if you decide to, you will see pretty white flecks of coconut in the pops. I didn’t think to add any until it was too late, but next time I certainly will.
[print_this]Strawberry Coconut Frozen Fruit Pops / Smoothie – Gluten-free, Vegan + Sugar-free
makes 6 frozen pops or 1 large smoothie
1 cup fresh organic strawberries, hulled
1 frozen organic banana
3/4 cup Unsweetened Organic Coconut Milk(light or full fat)*
1/2 cup ice cold cold water
1 tablespoon Chia Seeds
1 teaspoon vanilla extract
1/4 cup unsweetened shredded coconut, optionalAdd all of the ingredients to your blender and blend until smooth and creamy. Pour into a glass and serve for the smoothie. If you are making the frozen fruit pops – pour the mixture into your popsicle molds and chill for a minimum of 4 hours or until completely solid.
I use these popsicle molds – Tovolo Groovy Ice Pop Molds
*Note – Look for a non-BPA containing canned coconut milk, if you can.
[/print_this]
-
How to Make Flax Eggs
I myself am not allergic to eggs, but I don’t always have them on hand and I don’t necessarily always want to use them in a baking recipe. What I love about flax eggs, besides being a great replacement if you cannot eat eggs, is that they are full of wonderful nutritional benefits for anyone who chooses to add them into a recipe, no matter why.
Flax “eggs” are an easy substitute in most recipes calling for just one or two eggs. They’re a great option for vegans and those allergic to eggs. However, you don’t have to be vegan or allergic to benefit from this great substitution! Flax seeds are a nutritional powerhouse and sneaking some into baked goods is an simple way to get some of their wonderful nutrients into your diet.
Flax seed eggs “bind.” They do not add lift or fluff as eggs would in some recipes, say for a sponge cake or a souffle. I have had pretty great luck using flax seed eggs in most baked goods that call for two eggs or less, like breads, muffins, oatmeal cookies or pancakes, plus they are great in homemade veggie burgers. To make flax seed eggs you you just need a grinder like a Magic Bullet or coffee/spice grinder for grinding the raw, whole flax seeds to a meal. You can buy already ground flax seed meal, but it is much more expensive than just doing it yourself and they are far more likely to go rancid, quickly (see notes below).
Flax seeds are rich sources of the essential fatty acid alpha-linolenic acid (ALA), a precursor to the omega-3 fatty acids. In comparison to regular eggs, flax eggs are packed with nutrition, including B vitamins, vitamin E, and important minerals such as manganese, potassium, calcium and iron. Each one even has two grams of fiber. They have no cholesterol and are very low in sodium. A flax seed egg has half the calories of a large chicken egg and much less fat — no saturated fat and half the total fat of an egg. Besides using flax seeds to make an egg replacement you can also enjoy the health benefits of flax seed by mixing it into your oatmeal or smoothies, it is great as a topping on yogurt or ice cream or added to baked goods like bread or muffins.
Store your flaxseeds in the refrigerator in a tightly sealed container to maximize their shelf life. Being a polyunsaturated fat, they can go rancid fairly quickly at room temperature.
How to Make Flax Eggs
Yields one “egg”
- 1 tablespoon flax seed meal
- 3 tablespoons lukewarm water
If you are starting with whole flax seed to prepare the flax seed meal, simply grind some flax seeds in a coffee grinder or magic bullet. Measure after grinding.
Place the flax seed meal in a bowl and add water, stirring/whisking as you go and place in the refrigerator for 10-15 minutes to allow the egg to set. Allow to stand until thick, gelatinous and egg-like. Use in baking as you would one egg. Make in larger batches and store in the refrigerator for up to one week.
NOTES:
– If you don’t want the dark color from the brown seeds, look for golden flax seeds.
– If you do buy pre-ground flax seeds, always store in the fridge or freezer. Flax seeds contain oils that are extremely perishable. When the flax seed is ground, the oil is exposed to oxygen and begins to oxidize almost immediately. This oxidization turns the oils rancid which makes them toxic and causes them to impart a linseed oil aroma and flavor to your food.
– Ground chia seeds also work in place of the flax seed meal.
-
Chocolate Chip Coconut Macaroons – Gluten-free + Dairy-free
I have no problem admitting my obsession with coconut. I absolutely adore it. If I see a macaroon at a high-end bakery and they can assure me it is gluten-free, I am on it! Sadly, most times I take a bite and it is sooo overly sweet that it actually ruins it for me, I can rarely finish one of those from a bakery due to the extreme sweetness. I don’t think coconut has to be so overly sweetened. It is so amazing on it’s own. Add some chocolate and forget about it, I lose all control. But you already knew that, didn’t you? I mean really, is my obsession really that obvious?
I decided the best thing to do instead of always being let down and not being able to finish the ones I buy at bakeries, is to create my own macaroon recipe at home that utilized an unrefined sweetener instead of loads of sugar or that gross canned sweetened condensed milk that many recipes call for. Some recipes actually call for sugar, the canned condensed milk which is usually sweetened AND sweetened coconut. UGH. Hurts my teeth just thinking about it.
As much as I love macaroons dipped in melted chocolate, I can sometimes be lazy with melting chocolate. It can be annoying, I hate the mess and really the same flavor combo could be achieved by adding mini chocolate chips instead. Problem solved. If you want these cookies truly refined sugar-free, leave the chocolate chips out or make your own refined sugar free chips.
Most classic macaroon recipes are made with egg whites, I decided to keep that as part of the recipe, but I have seen many vegan recipes that utilize Ener-G egg replacer in place of the egg whites. I haven’t yet tried this myself, so please report back if you do.
[print_this]Chocolate Chip Coconut Macaroons – Gluten-free, Dairy-free, Paleo
Makes 18-20 cookies
- 2 cups unsweetened shredded organic coconut
- 1/4 cup local organic honey* or organic Grade B maple syrup
- 1 teaspoon vanilla extract (or almond extract)
- 1/3 cup dairy-free mini chocolate chips
- 2 large local egg whites
- pinch of salt
*If you want to use raw honey, just heat it up before hand over a very low heat, to liquify it.
Directions:
Preheat oven to 350º F. Line a baking sheet with parchment paper.
In a medium bowl mix together everything except the egg whites and salt, making sure the coconut is evenly coated with the honey (or maple syrup). Get your hands in there, that’s what I do!
In the bowl of your stand mixer, or using an electric mixer, beat the egg whites with a small pinch of salt. Beat for 2-3 minutes until stiff peaks form when you lift the mixer out.
Gently fold the coconut mixture into the eggs, being careful not to totally destroy the lovely beaten eggs. Let sit in the fridge for 10 minutes.
Drop batter onto the lined baking sheet, one rounded tablespoonful at a time. I like to really press the batter into the tablespoon, then carefully tap the cookie out of the spoon. It makes for the most perfect shape.
Bake for 12-15 minutes until golden brown. Let chill for 5 minutes on the baking sheet, then transfer to wire rack to continue cooling completely.
*To make vegan try using 3 teaspoons Ener-G egg replacer with 4 tablespoons of water and be sure to choose maple syrup over honey. I haven’t tried these yet this way, but there are many recipes online that use the egg replacer instead. Just whisk the egg replacer with the water, add a pinch of salt and add the coconut mixture to it.[/print_this]
Head on over to the Free People Blog BLDG 25, where I am sharing this recipe as part of my Restricted Diets series. Please leave a comment there if you enjoy the post and feel free to comment here let me know if there are any other classic recipes that you would like recreated to be gluten-free, refined sugar-free, cleaner, etc.
-
A Quick Guide to Gluten-Free Eating
I am sure many of my regular readers here are old pros at eating gluten-free, but maybe some of you are new to a strictly gluten-free diet (due to Celiac disease, a gluten intolerance or another medical/health reason), or perhaps you are looking to simply cut back or eliminate some gluten from your diet. Maybe you are being a really good pal, looking to learn more and find options for a friend or family member that is gluten-free. No matter what the reason, my simple overview of a gluten-free diet is meant to be used as a safe and quick tool while you are doing your own research on specific products and what you can and cannot tolerate (even within these “allowed” foods).
I hope you enjoy this list and find it to be a good resource if you are just starting out, or to share with family and friends that want to learn more about your restrictions.
A Quick Guide to Gluten-Free Eating
ALWAYS AVOID ON A GLUTEN-FREE DIET:
- Wheat (einkorn, durum, farro, graham, kamut, semolina, spelt)
- Rye
- Barley (malt, malt flavoring and malt vinegar are usually made from barley)
- Triticale (a cross between wheat and rye)
- Commercial oats contain gluten due to cross contamination in processing, only eat certified GF oats
Wheat goes by many names – other wheat products to avoid:
- Bulgur
- Durum flour
- Farina
- Graham flour
- Kamut
- Semolina
- Spelt
SAFE FOODS ON A GLUTEN-FREE DIET:
Alternative flours, grains, starches and thickeners that are inherently safe for celiac, gluten intolerance and wheat allergies include:
- Rice (white, brown, basmatic, jasmine, wild, risotto, sticky rice, rice cereal)
- Corn (maize) (grits, polenta, cornmeal)
- Potato, potato starch, potato flour
- Tapioca and tapioca starch
- Bean flours (chickpea, garbanzo, soy, fava, garfava)
- Sorghum
- Quinoa, quinoa flour and cereal flakes
- Millet and millet flour
- Rice flour
- Buckwheat
- Arrowroot starch
- Amaranth
- Certified gluten-free oats and oatmeal*
- Teff
- Montina
- Cornstarch (corn flour)
- Flax
- Nut flours (almond, chestnut, pecan, cashew, macadamia)
- Coconut flour
*Oats are naturally gluten-free and might be OK but please note when purchasing your oats, please make sure to choose packages that say “gluten-free”, as most commercial oats are contaminated with wheat when they are grown in the fields or from cross contamination in the processing plant. Some folks that are gluten-free don’t eat any oats, as they cannot tolerate them. Research indicates that pure, uncontaminated oats consumed in moderation (up to 1/2 cup dry oats daily) are tolerated by most celiacs. Everyone is different so please only eat them if you know you can tolerate then and consult with your physician or specialist before including in your regular diet.
Labels that clearly declare a complete list of ingredients are usually safest. You must read labels each and every time foods are purchased, as manufacturers can change ingredients at any time. As of 2006, wheat used in products will be identified on the label. Additionally, you may verify ingredients by calling or writing a food manufacturer and specifying the ingredients and the lot number of the food in question. State your needs clearly – be patient, persistent and polite.
WHAT ABOUT ALCOHOL?
Distilled alcoholic beverages and vinegars are gluten-free. Distilled products do not contain any harmful gluten peptides. Research indicates that the gluten peptide is too large to carry over in the distillation process. This process leaves the resultant liquid gluten-free. Wines and hard liquor/distilled beverages are gluten-free. Beers, ales, lagers and malt vinegars that are made from gluten-containing grains are not distilled and, therefore, are not gluten-free. There are many great gluten-free beers available.
FOODS THAT ARE NATURALLY GLUTEN-FREE:
- Fruits and vegetables
- Beans, seeds, nuts in their natural, unprocessed form
- Fresh eggs
- Fresh meats, fish and poultry (not breaded, batter-coated or marinated)
- Most dairy products
GLUTEN LIKES TO HIDE: Always Read Labels. Don’t be afraid to call the manufacturer if you are unsure.
Products to be careful of where gluten can be hiding: broth, bouillon, beers, ales, lager, breading & coating mixes, energy bars, syrups, communion wafers, french fries, croutons, dressings, drugs & over-the-counter medications, modified food starch, ice cream and frozen desserts, flour & cereal products, herbal supplements, imitation bacon (and other fake meats), veggie burgers, imitation seafood, marinades, nutritional supplements & vitamins, pastas, flavored vinegars, chocolate, candy, processed deli meats, sauces & gravies, hot dogs and vegan hot dogs, spice blends, self-basting poultry, soy sauce or soy sauce marinades, soups and soup bases, stuffings, thickeners (Roux), confectioner’s and brown sugar, herbal teas (watch for barley), jerky.
*Please remember that even the words “gluten-free” on a label do not always insure 100% gluten-free, due to cross contamination. Be cautious and be vigilant. Call companies and manufacturers, ask for detailed information or testing.
REMEMBER WHEN IN DOUBT, GO WITHOUT! IT IS NEVER WORTH IT!
When you are unable to verify ingredients or the ingredient list for a food is unavailable – DO NOT EAT IT!! No matter the amount consumed, it is not worth affecting your immune system nor is it worth the damage that will surely be done to the small intestines as a result, every time gluten is eaten. Whether or not symptoms or signs are present, it may be happening.
-
Restricted Diets: Focus On What You CAN Eat, Not What You Can’t
This post was originally shared on the Free People blog, BDLG 25.
Restricted Diets: Focus On What You CAN Eat, Not What You Can’t
Many of you know this from following my blog over the past few years, but due to health reasons I was forced to give up gluten in 2005. Since then, I have also willingly removed dairy (with the exception of goat’s milk occasionally) and processed foods from my diet and I maintain a conscientious omnivore diet, with a focus on nutrient-dense whole foods, which means TONS of veggies. I generally avoid refined sugars and processed and refined carbs (though I am not perfect, obvi). One of the number one questions I receive from people when they first meet me and hear of all of my restrictions, is “what else is left” or “so what DO you eat then?”. This question always makes me laugh for the pure fact that I feel like the possibilities are endless and the weeks are not long enough for all of the foods I love to eat to make it into a meal.
I decided a while back instead of focusing on the long list of things I cannot eat, to instead celebrate the never-ending list of those that I CAN. It has been freeing to not only discover new foods that I never even knew existed, but to also get creative with some of the old standbys that pop-up often.
Having so many restrictions, some self-inflicted and some for medical/health purposes, may seem like it leaves very little for me to eat. This couldn’t be further from the truth. Restricting my diet has actually allowed me to find more foods and ingredients than I ever even imagined existed. There was a time when I first went gluten-free that all I could do was think about what I couldn’t eat. Cookies, pizza, cake, pasta, sandwiches…the list goes on and on. I was so sad over what I could no longer eat, that I couldn’t even focus on all of the many things there still were, and many that I didn’t even know about, yet. I began eating anything that I knew was gluten-free and even just closely resembled the food I had been missing so dearly. I gained weight and I felt terrible. It was all over-processed, filled with preservatives, and lab created junk made to make you think you were eating it’s gluten-containing counterpart. It all tasted terrible, was expensive, and I was even more unhappy. That is when I decided to take control of my eating and get adventurous and explore a little.
There had to be more out there and I was ready to find it. I discovered there are so many amazing gluten-free grains that I never even knew existed until I went searching (some of my favorites are pictured at the top of this post). Amaranth, millet, buckwheat, so many various rices – just to name a few. I also decided to start focusing more on fresh and whole fruits and vegetables, legumes, nuts and seeds. After I decided to go dairy-free, processed and packaged food-free and eating very little meat, I really had to get creative with what I was eating. I have discovered so many fun things – for example:
– Using nutritional yeast in a recipe can give a cheesy flavor to vegan pasta sauces.
– Use ground flax seeds with hot water to replace eggs in many recipes to make them vegan.
– Psyllium husks give a great texture to gluten-free breads and baked goods that I had never found before.
– Make absolutely delicious baked goods totally grain-free by using almond flour – you would never know there isn’t a single grain in there.
– Make a delicious flatbread with literally just chickpea flour, water and oil.
The list of my discoveries just goes on and on! Instead of looking around and seeing all of the things that everyone else can have and I cannot, I now think about all of the creative ways to play with all of the amazing ingredients I have discovered. One of my favorite things to do is to go to the farmers market each week and with each trip I challenge myself to find and buy a food I have never heard of before or have never cooked with and get creative with it. It is so exciting and it keeps me on my toes.
This same philosophy can work for you, whether you are gluten-free, vegan, dairy-free, paleo, corn-free, sugar-free, nut-free, soy-free, grain-free, etc. Get out explore the rows of food at your farmers market and your local grocery store. Buy something you normally wouldn’t (as long as it is safe for you) and play. You might actually surprise yourself and learn to love a food you never even knew existed. Focus on the long list of amazing fresh and healthy foods that you can eat, instead of dwelling on the list of things you cannot. It is so freeing and inspiring!
