Gluten-free

Yeast Free, Gluten Free Cinnamon Buns

 

Yeast Free, Gluten Free Cinnamon Buns
Prep time: 15 minutes / Cook time: 25 minutes / Yield: 12 buns
Servings: 12
Calories: 530 kcal
Ingredients
For the dough:
  • 3 1/2 - 4 cups gluten free flour blend…
  • 1.5 cups sorghum flour or brown rice flour
  • 1.5 cups potato starch or corn starch
  • 1 cup tapioca flour
  • 2 tsp xanthan gum
  • 2 1/2 tsp baking powder
  • 1/2 cup sugar or use stevia for part
  • 6 tbsp butter room temperature
  • 2 large eggs room temperature, lightly beaten
  • 1 cup milk room temperature
For the filling:
  • 1/4 cup butter melted
  • 1 cup brown sugar
  • 2 tbsp ground cinnamon
For the glaze:
  • 1 cup icing sugar
  • 1 tbsp milk a bit more if necessary
Instructions
  1. Preheat the oven to 350° F. Oil a one-dozen muffin tin and set aside.
  2. In a large bowl, place 3 1/2 cups of the flour blend, xanthan gum, baking powder, the sugar, and whisk well. Add the softened butter and crumb in with your hands until blended with a bit of the butter showing. Add the eggs & milk and mix until the dough comes together. The dough should be smooth and relatively easy to handle. If the dough seems sticky, add a bit more flour by the tablespoon and knead it in with well-floured hands until the dough is smooth.
  3. Turn the dough out onto a piece of lightly floured unbleached parchment paper. Sprinkle the dough lightly with extra flour and roll it into a 12-inch by 15-inch rectangle, about 1/4 inch thick. Fix any especially rough edges.
  4. Spread the dough with melted butter. Mix the brown sugar and cinnamon and spread it evenly over the top, leaving about 1/4 inch of room around the edge. Roll the dough into a tightly formed long roll. Slice into twelve equal pieces, each about 1 inch thick. Place each roll in a well of the prepared muffin tin.
  5. Bake in the center of the oven for about 25 minutes, or until the rolls begin to turn golden brown and the filling starts to bubble out of them. Remove from the oven and allow to cool until the rolls are firm enough to handle (about 10 minutes), then transfer to a wire rack to finish cooling. Be sure to remove the rolls from the muffin tin before they are completely cool, or they will begin to stick to the muffin tin.
  6. While the rolls are cooling, mix the icing sugar and 1 tbsp of milk. Mix well until a thick paste forms. Adjust with more milk if necessary until the glaze is thick but pourable. Drizzle or spread the icing on the cooled rolls before serving.
Recipe Notes

Adapted from a recipe at https://glutenfreeonashoestring.com

Nutrition Facts
Yeast Free, Gluten Free Cinnamon Buns
Amount Per Serving
Calories 530 Calories from Fat 108
% Daily Value*
Total Fat 12g 18%
Saturated Fat 6g 30%
Cholesterol 54mg 18%
Sodium 136mg 6%
Potassium 419mg 12%
Total Carbohydrates 101g 34%
Dietary Fiber 6g 24%
Sugars 39g
Protein 7g 14%
Vitamin A 7.4%
Vitamin C 0.9%
Calcium 14.3%
Iron 14.3%
* Percent Daily Values are based on a 2000 calorie diet.

Upside-Down Gluten-Free Apple Pancakes

 

Upside-Down Gluten-Free Apple Pancakes
Makes a 12-inch skillet
Servings: 6
Calories: 249 kcal
Ingredients
For the apple topping:
  • 4 medium apples peeled, cored, and sliced
  • 3 tbsp butter
  • 1/4 cup coconut sugar
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
For the pancake batter:
  • 1/2 cup gluten-free flour blend
  • 1/4 cup raw sugar
  • 1 tsp baking powder
  • 1/8 tsp salt
  • 3 large eggs separated
  • 1/2 cup milk
Instructions
  1. Preheat your oven to 400° F.
  2. In a 12-inch skillet, melt the butter over medium heat. Add the sugar, cinnamon and nutmeg. Stir to distribute evenly. Add the sliced apples, cover, and cook for about 5 minutes, or until the apples are tender and a rich syrup has formed. Stir gently once or twice during cooking.
  3. Remove the pan from the heat and spread the apples evenly over the bottom of the pan.
  4. In a medium sized bowl, combine the flour with the sugar, baking powder, and salt. Add the egg yolks and milk, whisking until smooth.
  5. Beat the egg whites to soft peaks with a mixer. Gently fold the egg whites into the flour mixture, then spread the pancake batter over the cooked apples. Place the pan in the preheated oven and bake for 10 to 15 minutes, or until golden and puffy.
  6. Remove the pan from the oven and use a rubber spatula to loosen the pancake from the sides of the pan. Place a serving plate over the pan. Carefully hold the pan and plate together and flip them over so that the cake releases onto the plate.
  7. Serve warm or at room temperature, topped with maple syrup, whipped cream.
Recipe Notes

Optional toppings: whipped cream, maple syrup or vanilla ice cream for serving Have a “Super, Natural” Day! Kevin

Nutrition Facts
Upside-Down Gluten-Free Apple Pancakes
Amount Per Serving
Calories 249 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 4g 20%
Cholesterol 99mg 33%
Sodium 154mg 6%
Potassium 271mg 8%
Total Carbohydrates 40g 13%
Dietary Fiber 4g 16%
Sugars 26g
Protein 4g 8%
Vitamin A 7.9%
Vitamin C 6.8%
Calcium 9.1%
Iron 5.7%
* Percent Daily Values are based on a 2000 calorie diet.

Sugar-Free Baked Beans

Sugar-Free Baked Beans
Makes a large slow-cooker or medium roasting pan Prep time (not including soaking time) 1 hour / Actual cooking time 6-8 hours
Servings: 20
Calories: 141 kcal
Ingredients
  • 6 cups dry beans your choice
  • 2 cups pitted dates
  • 1/2 lb smoked bacon optional
  • 1 cup organic tomato sauce
  • 1 large onion diced
  • 3-4 cloves garlic minced
  • 1 tbsp dry mustard
  • Black pepper to taste
  • Sea salt to taste when finished
Instructions
  1. Soak the beans for 12 hours then drain the water. Put them in a large pot and cover with cold water to an inch or so above the beans. Bring to a boil, then simmer until barely tender, usually around 45 minutes, but it depends on the variety of beans you’re using. Some cook quicker than other depending on the fibre structure and carbohydrate levels.
  2. When they are ready drain them but save the liquid in a bowl. Place the beans in a large slow cooker or medium roasting pan, depending on how you want to cook them.
  3. Puree the dates with enough hot bean water to make a paste. Add to the beans, along with the bacon (if using), tomato sauce, onion, garlic, mustard and black pepper to taste. (Salt toughens beans so add it when they’re finished.) If it’s not as sweet as you like add a pinch or two of stevia powder. Add the drained bean liquid to cover by about an inch and stir in.
  4. Cover and cook for 6-8 hours until tender, checking occasionally and adding more of the drained bean liquid if necessary.
Nutrition Facts
Sugar-Free Baked Beans
Amount Per Serving
Calories 141 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Cholesterol 5mg 2%
Sodium 167mg 7%
Potassium 398mg 11%
Total Carbohydrates 26g 9%
Dietary Fiber 7g 28%
Sugars 10g
Protein 7g 14%
Vitamin A 1.1%
Vitamin C 2.4%
Calcium 4.8%
Iron 9.2%
* Percent Daily Values are based on a 2000 calorie diet.

Spanish Rice

Spanish Rice
Makes 6 1/2 cups - Prep time: 1 hour
Servings: 13
Calories: 109 kcal
Ingredients
  • 2-3 tbsp avocado oil or extra virgin olive oil
  • 1 1/2 cups brown rice
  • 1 small onion finely chopped (about 1 cup)
  • 2-3 garlic cloves minced
  • 1 tbsp fresh oregano finely chopped (or use 1-2 tsp dry oregano)
  • 3 1/2 cups* organic vegetable stock or light chicken stock
  • 1 cup of diced fresh or canned diced tomatoes
  • Sea salt & black pepper to taste
* Check the rice for the correct ratio of liquid to rice. Most brown rice requires 2 1/4 cups of liquid per cup of dry rice, but if using brown Basmati or others they are different.
Instructions
  1. In a medium-sized heavy pot (that has a tight fitting lid); heat the oil to medium. Add the rice and toast for 10 minutes, stirring regularly.
  2. Add the onion and cook until translucent and tender. Add the garlic and oregano. Cook for a couple minutes to release the flavours. Add the stock and tomatoes and bring to a boil. Turn down to a low simmer and cover with a tight fitting lid.
  3. COOK WITHOUT PEEKING* for 40 minutes, or about 5 minutes before the package says it takes to cook. Carefully check to see how the rice is cooking. It may be ready or take another few minutes, depending on your rice. When ready, take the pan off the heat and let rest, covered, for five minutes, then fluff with a fork and serve.
Recipe Notes

Many people stir their rice and then wonder why it is gummy. Stirring rice breaks the starch up and make it sticky, so unless that is what you’re after, DON’T STIR. Recipe Courtesy of Chef Kevin Wagner RNCP

Nutrition Facts
Spanish Rice
Amount Per Serving
Calories 109 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Sodium 280mg 12%
Potassium 110mg 3%
Total Carbohydrates 19g 6%
Dietary Fiber 1g 4%
Sugars 1g
Protein 1g 2%
Vitamin A 3.3%
Vitamin C 3%
Calcium 2.2%
Iron 4.1%
* Percent Daily Values are based on a 2000 calorie diet.

Chef Kevin’s Seafood Chowder for Fifty

Chef Kevin’s Seafood Chowder for Fifty
Makes 50 x 12 oz bowls (20 quarts)
Servings: 50
Calories: 234 kcal
Ingredients
  • 4 lb mussels scrubbed and beards removed
  • 1 cup white wine
  • 1 lb smoked bacon or bacon ends chopped
  • 3 pounds onions diced
  • 1 bunch celery diced
  • 1 bulb of garlic minced
  • 2 tbsp onion powder
  • 2 tbsp kelp powder
  • 1 tbsp paprika
  • 1 tbsp dry mustard
  • 1 tbsp dry dill Sea salt & white pepper to taste
  • 8 quarts 32 cups fish stock or water
  • 7 lb potatoes peeled & diced
  • 2 cups white rice flour or instant potato
  • 5 lb haddock chopped into 1”-2” pieces
  • 4 lb scallops
  • 3 lb lobster meat chopped
  • 4 litres 10-18% cream
  • 1/4 cup fresh thyme chopped
  • 1/4 cup fresh parsley chopped
Instructions
  1. NOTE: You will need a very large 20-quart pot, or two pots 10 quart size or slightly larger.
  2. Steam the mussels in white wine until they are all opened. Remove and strain off the liquid through a fine strainer. Set aside the liquid and shell out the mussels in another bowl.
  3. Cook bacon until nearly crisp. Remove with a slotted spoon and set aside to add later. Reserve the bacon fat in the pot to cook in.
  4. Sauté the onions and celery in bacon fat on medium heat until cooked and tender, but not browned too much. Add the garlic and seasonings and cook a couple minutes.
  5. Add reserved mussel stock along with the fish stock or water. Add the potatoes and cook until almost tender but still slightly firm.
  6. Whisk in rice flour a bit at a time until the chowder is quite thick (We’ll thin with cream later). Add the haddock, scallops, lobster, cooked mussels and bacon. Heat to a simmer over medium heat, stirring regularly to prevent scorching, until the seafood is cooked through. At this point, if you’re not serving it right away remove it from the heat and cool quickly in a cold water bath. Refrigerate until serving time.
  7. When ready to serve add the cream, thyme and parsley. Heat to a simmer over medium heat, stirring regularly to prevent scorching, until nicely heated through. DO NOT BOIL OR YOU’LL SCORCH IT! Season to taste with sea salt and white pepper and serve.
Recipe Notes

Courtesy of Chef Kevin Wagner RNCP

Nutrition Facts
Chef Kevin’s Seafood Chowder for Fifty
Amount Per Serving
Calories 234 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Saturated Fat 1g 5%
Cholesterol 79mg 26%
Sodium 957mg 40%
Potassium 787mg 22%
Total Carbohydrates 18g 6%
Dietary Fiber 2g 8%
Sugars 1g
Protein 25g 50%
Vitamin A 3.5%
Vitamin C 14.1%
Calcium 11%
Iron 20.1%
* Percent Daily Values are based on a 2000 calorie diet.

Roasted Winter Squash Brownies

Roasted Winter Squash Brownies
Prep time: 30 minutes / Baking time: 30 minutes
Servings: 24
Calories: 65 kcal
Ingredients
  • 1.5 cups roasted winter squash butternut or other sweeter variety
  • 2 flax “eggs” 2 Tbsp ground flax mixed with 6 Tbsp hot water
  • 1 cup pitted dates
  • 1/2 cup apple sauce
  • 1/3 cup unsweetened almond rice or coconut milk
  • 1 tsp vanilla extract
  • 1/2 cup white or brown rice flour
  • 1/3 cup almond meal
  • 1/3 cup coconut flour
  • 1/4 cup + 1 Tbsp cocoa powder
  • 2 Tbsp organic sugar
  • 1 tsp baking powder
  • 1/2 tsp salt
Instructions
  1. Preheat oven to 400° F. Line a 9 x 9 inch pan with foil and coat with coconut oil.
  2. Peel, seed and dice your squash. Place in a small pan and bake for 30 mins, or until tender. Remove from oven and let cool.
  3. Puree ground flax and hot water; set aside.
  4. Place dates in food processor and process until pea-sized. Add roasted squash and process until both are well combined.
  5. Add in apple sauce, almond milk and vanilla extract. Process until combined.
  6. Sift dry ingredients together then add and process again until mixture reaches a fudgy consistency. Stir in the flax “egg” and then scoop the batter into pan.
  7. Bake for 25-30 minutes. Let cool completely before cutting.
Recipe Notes

Adapted from a recipe found on http://www.thehealthymaven.com Recipe Courtesy of Chef Kevin Wagner RNCP

Nutrition Facts
Roasted Winter Squash Brownies
Amount Per Serving
Calories 65 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Sodium 57mg 2%
Potassium 140mg 4%
Total Carbohydrates 12g 4%
Dietary Fiber 2g 8%
Sugars 5g
Protein 1g 2%
Vitamin A 31.4%
Vitamin C 3.8%
Calcium 2.9%
Iron 2.7%
* Percent Daily Values are based on a 2000 calorie diet.

Roasted Cauliflower Rice

Roasted Cauliflower Rice
“A delicious carb-free alternate to rice.”
Servings: 4
Calories: 92 kcal
Ingredients
  • I large head of cauliflower
  • 2 tbsp extra virgin olive oil
  • 2-3 cloves garlic minced
  • Sea salt & pepper to taste
  • 1/4 cup fresh chopped parsley
Instructions
  1. To prep the cauliflower; remove the core and cut the cauliflower into florets. Working in 3 or 4 batches; place the cauliflower in a food processor and pulse until the cauliflower is about the size of rice. (Don’t over process or it will cook to mush.) Put in a medium bowl and do the rest of the remaining cauliflower.
  2. Combine the riced cauliflower, olive oil, garlic, salt & pepper; then spread it out on the sheet pan in a thin layer. Roast for 30 minutes, turning every 10 minutes with a spatula to brown nicely.
  3. Remove from oven and stir in the fresh parsley. Serve as a side dish for nearly any meal.
Recipe Notes

Have a “Super, Natural” Day! Kevin

Nutrition Facts
Roasted Cauliflower Rice
Amount Per Serving
Calories 92 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 1g 5%
Sodium 34mg 1%
Potassium 340mg 10%
Total Carbohydrates 6g 2%
Dietary Fiber 2g 8%
Sugars 2g
Protein 2g 4%
Vitamin A 6.3%
Vitamin C 69.1%
Calcium 3.1%
Iron 3.8%
* Percent Daily Values are based on a 2000 calorie diet.

Pico de Gallo

Pico de Gallo
Makes 2 cups - Prep time: 20 minutes
Servings: 10
Calories: 15 kcal
Ingredients
  • 1 lb tomatoes ripe but firm (Roma variety preferred)
  • 1 small onion chopped finely
  • 1/4 cup green onion thinly sliced
  • 1/4 - 1/2 cup cilantro chopped (amount depends on preference)
  • 1-2 hot peppers to taste, finely minced (optional)
  • Juice of 1 or 2 limes depending on juiciness and the amount you like
  • 1-2 garlic cloves minced
  • Sea salt & black pepper to taste
Instructions
  1. Slice tomatoes in half. I prefer Roma or Italian variety because they’re more meaty than juicy. Remove the seeds since they have a tendency to be somewhat bitter. Finely dice the tomatoes into a medium-sized mixing bowl.
  2. Dice the onion and cut the green onion and add to the tomatoes. Finely mince the cilantro and garlic and add that to the bowl. If using hot chiles seed and mince those and add in.
  3. Juice one lime and add to the salsa. Taste before adding the rest of the lime juice. Adjust and season to taste with sea salt and black pepper; stir well.
  4. Serve as you would with any other salsa, but you’ll be amazed at how great fresh salsa tastes, and you can customize it any way you like. It also keeps well in the fridge for a few days too.
Recipe Notes

If hot peppers bother you, you can add some sweet pepper for extra colour and flavour. Yellow or orange peppers will give the best punch of colour. Recipe Courtesy of Chef Kevin Wagner RNCP

Nutrition Facts
Pico de Gallo
Amount Per Serving
Calories 15
% Daily Value*
Sodium 3mg 0%
Potassium 144mg 4%
Total Carbohydrates 3g 1%
Sugars 1g
Vitamin A 8.9%
Vitamin C 17%
Calcium 0.9%
Iron 1.3%
* Percent Daily Values are based on a 2000 calorie diet.

Lentil “Meat” Loaf

Lentil “Meat” Loaf
Makes 1 loaf pan
Servings: 10
Calories: 183 kcal
Ingredients
  • 2 cups vegetable broth
  • 1 cup dry split lentils
  • 1 cup gluten-free oats pulsed in a blender if large flake
  • 1 cup minced onion
  • 1 cup grated carrot
  • 1 cup grated Parmesan cheese
  • 2 eggs lightly beaten
  • 1/2 cup marinara sauce or ketchup
  • 2 cloves garlic minced
  • 1/4 cup minced fresh parsley
  • Sea salt & black pepper to taste
Instructions
  1. Bring broth to a boil in a medium pot; add lentils, cover, and simmer until softened, about 20-30 minutes. Transfer to a large mixing bowl; add remaining ingredients and mash until well mixed.
  2. Transfer mixture to a greased loaf pan. Bake at 350°F (300° F convection) until loaf is firm and golden, about 35 to 45 minutes.
  3. Cool 10 minutes in pan; then slice and serve.
Recipe Notes

Have a “Super, Natural” Day! Kevin

Nutrition Facts
Lentil “Meat” Loaf
Amount Per Serving
Calories 183 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Saturated Fat 2g 10%
Cholesterol 41mg 14%
Sodium 474mg 20%
Potassium 347mg 10%
Total Carbohydrates 24g 8%
Dietary Fiber 7g 28%
Sugars 4g
Protein 11g 22%
Vitamin A 51.4%
Vitamin C 6.6%
Calcium 14.4%
Iron 12.5%
* Percent Daily Values are based on a 2000 calorie diet.

Honey-Lime Fruit Salad

Honey-Lime Fruit Salad
Makes 10+ cups - Prep time: 30 minutes
Servings: 10
Calories: 210 kcal
Ingredients
  • 1 medium cantaloupe very ripe, peeled, seeded & diced
  • 1/2 of a fresh pineapple very ripe, peeled, cored & diced
  • 1 lb fresh strawberries diced
  • 1/2 lb red seedless grapes sliced into halves
  • 3 medium seedless oranges peeled and diced
  • 2-3 ripe bananas diced
  • 1/4 cup raw unpasteurized honey
  • 1 lime zested and juiced
  • 1/4 cup of fresh mint finely minced
  • Topping:
  • 1 cup of plain Greek yogurt
  • 1/2 cup sour cream
  • 2 tbsp raw unpasteurized honey
  • 1 tsp vanilla
  • 1/2 cup shredded coconut toasted
Instructions
  1. Prepare and dice all the fruit and add to a large bowl.
  2. Add the honey, lime and mint. Let stand at room temperature for a few minutes to allow the flavours to develop.
  3. For the topping… In a medium-sized bowl; stir together the yogurt, sour cream, honey, and vanilla. Toast the coconut in the oven or in a dry sauté pan over low heat, stirring regularly so it doesn’t brown too much
  4. To serve, spoon 1/2 cup of fruit salad into glass dessert bowls and spoon a couple tablespoons of the yogurt-sour cream mixture over it. Garnish with toasted coconut.
  5. Chef’s Note: You can customize this any way you like with whatever fruit is available or in season, which is always better. It also keeps well in the fridge for about a week too.
Recipe Notes

Recipe Courtesy of Chef Kevin Wagner RNCP Eating With Wisdom

Nutrition Facts
Honey-Lime Fruit Salad
Amount Per Serving
Calories 210 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Saturated Fat 2g 10%
Cholesterol 6mg 2%
Sodium 39mg 2%
Potassium 542mg 15%
Total Carbohydrates 42g 14%
Dietary Fiber 4g 16%
Sugars 34g
Protein 4g 8%
Vitamin A 42.7%
Vitamin C 114.7%
Calcium 7.7%
Iron 4.7%
* Percent Daily Values are based on a 2000 calorie diet.