Gluten is a general name for the proteins found in wheat (durum, emmer, spelt, farina, farro, kamut, khorasan and einkorn), rye, barley and triticale. Gluten helps foods maintain their shape, acting as a glue that holds food together. Gluten can be found in many types of foods. Cutting out gluten from your diet may seem like a difficult and limiting task. Fortunately, there are many healthy and delicious foods that are naturally gluten-free, such as
- Meat and poultry
- Fish and seafood
- Beans, legumes, and nuts
There are also many naturally gluten-free grains that you can enjoy in a variety of creative ways. Gluten free flours are made from the grains below. Nut flours are ideal for making desserts. Many of these grains can be found in your local grocery store.
- buckwheat groats (also known as kasha)
- gluten-free oats
- nut flours
A gluten-free diet is primarily used to treat celiac disease. I have friends who have celiac disease, so I have acquired several recipes I can make when they come over for a visit.
Carrot, Orange and Ginger Soup
Serve with gluten-free rolls and a salad.
- 1 tablespoon olive oil
- 1 pinch dried red pepper (chili) flakes
- 1 yellow onion, diced
- 2 tablespoons minced fresh ginger
- 4 carrots, peeled and diced
- 2 russet potatoes, peeled and diced
- 2 cups low-sodium vegetable broth
- 3 cups water
- 1 teaspoon dried thyme
- 1 teaspoon ground cardamom
- 1 orange (juice and zest)
- Salt and pepper (to taste)
Place a soup pot over medium heat for about 30 seconds. Add olive oil, red pepper flakes, onion and ginger and quickly sauté for 2 or 3 minutes or until the onion is translucent.
Add carrots, potatoes, broth, water, thyme and cardamom. Bring to a boil; reduce heat and cook until the carrots and potatoes are soft, 12–15 minutes.
Remove the pan from the heat and purée the soup with a hand immersion blender until smooth.
Add orange juice, zest, salt and pepper to taste. Return the pan to the stove-top and heat through.
Spaghetti with Artichokes, Olives, Tomatoes and Capers
Serve with sautéed zucchini.
- 8 ounces brown rice spaghetti
- 1/3 cup extra-virgin olive oil
- 4 cloves garlic, chopped
- 2 cups artichoke hearts in water, drained and quartered (about 1 ½ cans)
- 1/2 cup pitted olives, drained and quartered
- 1 tablespoon capers, rinsed and drained
- 1 pint cherry or grape tomatoes, halved lengthwise
- 1/4 teaspoon freshly ground black pepper
- 1 lemon
- 2 tablespoons chopped fresh parsley
- Freshly grated Pecorino Romano cheese, for garnish
Bring a large pot of salted water to a boil. Add spaghetti, stirring to prevent sticking. Cook al dente, 12–15 minutes.
While spaghetti cooks, place olive oil and garlic in a saucepan over medium-high heat.
Saute until the garlic just begins to color, about 2 minutes. Add artichoke hearts, olives, capers, tomatoes and pepper, stirring to warm through. Remove from the heat and cover to keep warm.
Grate zest from the lemon and combine with the parsley, along with 1 tablespoon lemon juice.
When the spaghetti is done, drain and transfer to a warm serving dish.
Stir zest-parsley mixture into the hot artichoke mixture and pour over spaghetti. Toss thoroughly and serve at once, topped with freshly grated Pecorino Romano.
Paprika and Garlic Roasted Chicken
Roast chunks of butternut squash or fingerling potatoes in place of the sweet potatoes alongside the chicken, if you wish. Add a green salad tossed with an Italian vinaigrette.
- 1 (4- to 5-pound) roasting chicken
- 1 small apple
- 1 small onion, peeled
- 3 tablespoons canola oil
- 1 tablespoon paprika
- 1 teaspoon ground cumin
- 1 teaspoon kosher salt
- 1 teaspoon freshly ground black pepper
- 3 tablespoons minced garlic
- 2 large carrots, peeled and cut into 2-inch lengths
- 2 medium sweet potatoes, peeled and cut into 3/4-inch wedges
Preheat the oven to 375ºF. Place chicken on a rack in a 9 x 13-inch roasting pan. Quarter the apple and onion and place the chunks in the chicken cavity.
Stir oil, paprika, cumin, salt, pepper and garlic in a small bowl to form a paste. Rub paste all over the chicken and under the skin.
Roast chicken for 30 minutes. Add carrots and sweet potatoes and roast for 60 minutes or until juices run clear when a thigh is pierced with a knife.
Transfer to a serving platter and let rest for 15 minutes before carving. Garnish with rosemary sprigs.
Serve with mashed potatoes and a green vegetable.
- Non-stick olive oil cooking spray
- 2 pounds lean ground beef
- 1/2 cup rice crackers, crumbled
- 1 yellow onion, 1/2 chopped and 1/2 thinly sliced
- 1 cup grated carrots
- 1 egg , lightly beaten
- One 8 ounce can tomato sauce, divided
- 1 tablespoon gluten-free yellow or Dijon mustard
- 1 tablespoon gluten-free Worcestershire sauce
- 1/2 teaspoon fine sea salt
- 1/2 teaspoon ground black pepper
- 2 teaspoons brown sugar
Preheat the oven to 400°F. Lightly coat a 9-inch loaf pan with cooking spray; set aside.
In a large bowl, combine beef, cracker crumbs, chopped onion, carrots, egg, 1/4 cup of the tomato sauce, mustard, Worcestershire, salt and pepper. Transfer mixture to the prepared pan.
In a small bowl, combine remaining tomato sauce with the brown sugar. Pour over meatloaf and scatter sliced onion over the top.
Place the pan on a baking sheet and bake until cooked through and deep golden brown, about 1 hour. Set aside to let cool for 10 minutes before slicing and serving.
Spiced Beef or Fish Steaks
Serve with oven roasted asparagus and rice pilaf. This recipe also works well with fish steaks, just substitute equal weight fish steaks, such as halibut, cod or swordfish, for the beef. Use the same procedures and seasonings as directed below.
- 4 (4-ounce) boneless beef tenderloin, sirloin or rib steaks, cut 1 inch thick
- White rice flour
- 2 tablespoons olive oil
- 3 teaspoons minced fresh ginger
- 2 tablespoons brown sugar
- 1/2 teaspoon dried red pepper (chili) flakes
- 1 cup orange juice
- 2 tablespoons fresh thyme leaves
Dust steak with the rice flour and sprinkle with salt and pepper. Heat oil in a large skillet over medium-high heat.
Add steaks; brown on both sides until cooked, 3–4 minutes per side. Remove to a plate and keep warm.
Add ginger to the skillet; cook 30 seconds, scraping up brown bits. Add brown sugar, red pepper flakes and orange juice; stir to blend.
Bring to a boil and cook, stirring occasionally until slightly reduced, about 5 minutes. Return steak and juices to the pan.
Simmer until warmed through and sauce thickens, about 3 minutes. Sprinkle with thyme and serve.
Pecan Custard Pie
- Non-stick cooking spray
- 2 cups pecan halves, divided
- 1 tablespoon high heat oil (safflower, grapeseed or coconut oil)
- 1 tablespoon plus 1/2 cup pure maple syrup
- 2 cups cooked, mashed butternut squash or pureed pumpkin
- 3 large eggs
- 1 cup unsweetened soy milk, almond milk or coconut milk
- 1 teaspoon ground cinnamon
- 1/2 teaspoon ground nutmeg
- 1/4 teaspoon salt
Preheat the oven to 350°F. Coat a deep 9-inch pie pan with cooking spray and set aside.
In a food processor, coarsely grind 1 1/2 cups of the pecans until pea-sized. Add oil and 1 tablespoon of the maple syrup. Pulse just until well combined then transfer pecan mixture to the prepared pie pan and press into the bottom of the pan; set aside.
In the food processor, purée squash with eggs, soy milk, remaining 1/2 cup maple syrup, cinnamon, nutmeg and salt. Pour filling over the pecan crust in the pie pan and bake for 30 minutes.
Meanwhile, finely chop remaining pecans. Sprinkle pecans along the outer edges of the pie and return to the oven for another 30 minutes, or until the filling is set and firm. Cool pie on a rack then transfer to the refrigerator to chill before serving.
For best results, chill the pie until very cold before cutting. Serve with whipped cream or a scoop of ice cream, if you like.
Italian Cornmeal Cake
- 1/2 cup (1 stick) unsalted butter , softened, plus more for the pan
- 3/4 cup sugar
- 2 large eggs
- 1/2 cup full fat ricotta cheese
- 1 cup ground almonds or almond meal/flour
- 2 teaspoons gluten-free vanilla extract
- 1/2 cup freshly squeezed orange juice
- Zest of 1 orange
- 1 cup yellow cornmeal
- 1 teaspoon baking powder
- 1/2 teaspoon fine sea salt
- Sweetened mascarpone cheese and fruit for toppings
Preheat the oven to 375°F. Lightly butter a 9-inch spring-form baking pan.
In a large bowl, beat butter until light and creamy. Add sugar and beat until fluffy. Add eggs, one at a time, mixing well after each addition.
Mix in ricotta, almonds, vanilla, orange juice and zest. Mix cornmeal with baking powder and salt in a separate bowl and fold into the batter.
Pour mixture into the prepared pan and bake 35 to 40 minutes or until set and firm. Remove from the oven and allow the cake to cool. Cut into wedges and serve with a tablespoon of mascarpone cheese and seasonal fruit.