Food for health

Being Gluten sensitive can be a challenge to live with especially during summer time when families are busy traveling,  going to different sport practices and games, lessons, reunions, and all the things that go into living a full life.

Meal time may suffer competing with all the different schedules or with a tired parent who has been car pooling the children most of the day.  Snacks become a valuable commodity but also a problem when dealing with special dietary needs.  Children want to feel like they fit in with their friends.  It can be hard to witness friends eating a treat while they try to be happy with a vegetable or fruit or something that draws attention to the fact they are “different”.

Although I am an avid supporter of healthy food choices, I also acknowledge that you need to “choose your battles” when it comes to being a parent.  If an individual is gluten or whole grain intolerant than that needs to be addressed.  However, here are a few recipes  that have been modified and passed the fussy eater approval taste bud test, that may help make life just a little bit easier.

Millet Waffles

  • 1 cup sorghum flour
  • ½ cup millet flour
  • 1 tsp. baking powder
  • 2 Tbs. arrowroot
  • ½ tsp. salt
  • 2 tsp. sugar
  • 2 eggs
  • 1 1/3 cups coconut milk
  • 2 Tbs. olive oil
  • 1 Tbs. apple sauce

Banana Bread Muffins

Makes about 7 muffins

  • 1 ½ cup almond flour
  • 2 Tbsp. ground flaxseed
  • 1 tsp. ground cinnamon
  • ½ tsp. baking soda
  • ½ tsp. baking powder
  • Pinch of nutmeg
  • Pinch of salt
  • 2 very ripe bananas, mashed
  • 2 eggs
  • 1 TBSP. honey
  • 1 TBSP. olive oil
  • ½ tsp. vanilla extract
  • 1/3 cup chopped walnuts (optional)

Preheat oven to 375 degrees.  Place muffin cups in muffin tin and set aside

In a large bowl, sift together almond flour, flaxseed, cinnamon, baking soda, baking powder, nutmeg, and salt.

In a separate bowl add the mashed bananas, eggs, honey, vanilla, and olive oil—mix well

With clean hands, make a slight well in the dry ingredients and pour in the wet ingredients.  Add in chopped walnuts (optional) and stir until combined.

Fill baking cups about ¾ full.  Sprinkle chopped nuts (optional) over each cup.  Bake muffins for 21-23 minutes or until a toothpick inserted into the center of the muffins comes out clean.

Remove from oven and let cool for 5-10 minutes.

Can drizzle a little coconut oil or honey over the muffins if you really like them sweet.

Gluten free pizza crust and break sticks

Dissolve: 2 TBSP. yeast

  • 2 tsp. sugar
  • 2/3 cup warm water

After yeast bubbles to top add:

  • 2 cups cold water
  • 2 TBSP. sugar
  • 3 cups garbonzo and fava flour
    ( Bob’s Red Mill brand)
  • 3 TBSP. oil
  • 1 tsp. salt
  • 4 cups sorghum flour
  • 7 ½ tsps. Xanthan gum

Bake at 425 oven.

Gluten free flour tortillas

  • ½ cup millet flour
  • 1 tsp. xanthan gum
  • ½ cup plus 2 TBSP. rice milk
  • ½ cup sorghum flour
  • ¾ tsp, baking powder
  • 2 tsp. olive oil

Mix dry ingredient then add warm milk and oil.  Put on board sprinkling gluten free flour front and back.  Kneed dough about 30 seconds or until smooth.  Put in bowl covered with a wet towel and let rise for 20 minutes.

Divide into four balls.  Put on plate covered with wet towel and let sit 10 minutes.  Roll out on board making sure to use flour on board.  Cook on skillet over high heat.

Millet flour brownies (really yummy)

  • ½ cup butter (not margarine)
  • 1 cup granulated sugar
  • 1 tsp. vanilla
  • 2 eggs
  • ½ cup cocoa
  • ¾ cup millet flour
  • 1 tsp. xanthun gum
  • ½ bag chocolate chips (11.5 oz. size bag)
  • ½ cup chopped nuts (optional)

Melt butter and let cool.  Stir in granulated sugar, and vanilla.  Beat in eggs, beating well between each one.  Stir cocoa and flour together, and blend into creamed mixture.   Blend in nuts and chips.  Press into greased 8 inch square pan.  Bake at 350 oven for 25 – 30 minutes.  Do not over bake.

Gluten free chocolate chip cookies

  • 2 cups brown sugar
  • 2 cups white sugar
  • 1 cup butter (not margarine)
  • 1 cup coconut oil
  • 3 cups sorghum flour
  • 1 cup quinoa flour
  • 4 eggs
  • ½ tsp. vanilla
  • 2 tsp. baking soda
  • 1 tsp. salt
  • 2 cups millet flour
  • 6 tsp. xanthun gum
  • One-11.5 oz bag of chocolate chips

In medium bowl cream:  sugars, butter, coconut oil, and eggs together.  Add baking soda, vanilla, and salt.  Mix well.  Add flour then chocolate chips.  Put in refrigerator for 1 hour.  Remove from refrigerator.  Roll dough into individual balls and place on greased cookie sheet.  Bake about 8 minutes in 350 degree oven.

I hope you enjoy these recipes.  Yes, they do contain sugar, but like I said sometimes you have to pick your battles.  The best advice I can give is to limit the frequency of  treats and save them for really special events.

Dr. Janeel Henderson