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A Gluten Free Gigi How-To: Naturally Gluten Free Homemade Kickin' Ketchup

Tue, 21 Feb 2012 14:43:32 -0500

Homemade Ketchup ~ a simple way to reduce your sugar intake!

A gluten free diet makes reading ingredient lists on food labels a necessity.

These days, it’s not only allergens we’re searching for on food labels. Ingredients like preservatives, sodium, and SUGAR are a focus for many of us.

New research related to sugar and its negative impact on our health surfaces almost daily. Some say “natural” sugars, like honey, agave nectar, and pure maple syrup, are better than granulated refined white sugar. Others claim foods made with honey, pure maple syrup, or palm sugar are “sugar-free”.

Regardless of where you stand on the sugar issue, you probably agree LESS IS BEST when it comes to the sweet stuff.

This week's recipe can help do just that!

Eliminating foods where sugar sneaks in as a main ingredient is one simple way to reduce highly refined sugar in our diet. Ketchup is one of those "foods".

Life without ketchup? No. Life without ketchup full of refined sugar, additives, and preservatives? Yes!

Just like making my own Gluten Free Chipotles in Adobo to insure a healthy, gluten free product every time, I make my own ketchup, too!

I’ve never had an issue with gluten in ketchup, but I sure do have an issue with the amount of sugar in each bottle! No wonder it’s so popular with kids!

CHECK THIS OUT!

The Not So Sweet Truth about Ketchup!

The serving size for the typical name brand ketchup is one tablespoon.

A single tablespoon of ketchup contains 4 grams of sugar!

That’s about one teaspoon of SUGAR in every tablespoon of ketchup we eat! Imagine taking a teaspoon of sugar and simply eating it plain! That's what you're eating every time you eat a tablespoon of ketchup!

Besides, who really measures out a single tablespoon?! Most of us pour it on liberally!

The way all that sugar adds up, it may be more accurate to call those fries with a side of ketchup dessert instead of part of the main meal!

Thanks to my simple, quick-to-fix recipe, we can keep pouring on the ketchup without pouring on the sugar!

My sweet solution for the sugar? Naturally sweet Medjool dates! I love using dates in desserts for their natural sweetness, so decided to give them a try in my homemade ketchup. The results are fantastic when it comes to taste AND sugar content.

In my homemade version, no one detected the addition of naturally sweet dates and no one missed the 2.5 grams of sugar my recipe eliminates!

That's right! Even taking into consideration the natural sugars from the dates, tomato paste, and other ingredients, my Homemade Kickin' Ketchup only has 1.5 grams of sugar per tablespoon! What's even better is the sugar you are getting from this ketchup is not devoid of nutrition... dates are full of antioxidants, iron, potassium, vitamins, and fiber!

Not only is my Homemade Kickin' Ketchup so simple and affordable to make you'll never buy the bottled stuff again, it's also... BEST for YOU!

Homemade Kickin’ Ketchup
Gluten free, vegan, soy free, nut free

1 1/2 cups water PLUS 1/2 cup additional water
6 Medjool dates, pit removed and halved
1 Tablespoon onion, roughly chopped
2 Six-ounce cans organic tomato paste
1/3 cup Balsamic vinegar (use apple cider vinegar or another type if you prefer)
1 1/2 teaspoons sea salt
1/4 teaspoon cayenne pepper
1/4 teaspoon ground chipotle pepper
1/2 teaspoon garlic powder
Pinch allspice

Combine dates and 1/2 cup water in a medium saucepan and cook over medium heat until dates are soft, about 5 minutes. Remove from heat; cool slightly.

Keep the saucepan handy. You’ll use it again in a moment!

Puree dates in food processor or blender, along with onion, until completely smooth. Add about 2 Tablespoons of the additional 1 1/2 cups water to make processing easier, if needed.

Return the date mixture, along with all remaining ingredients, to the saucepan and cook over medium-low heat for 30 minutes. Stir periodically; do not boil. If the mixture begins to bubble, reduce heat.

Cool mixture to room temperature, then store in a glass jar with a tight-fitting lid for up to 2 weeks in the fridge.

Makes approximately 4 cups.

My Homemade Kickin' Ketchup makes a surprisingly superb dip for my Roasted Cajun Cauliflower! Try it!!

Try substituting my Homemade Kickin' Ketchup for the bottled chili sauce in my Slow Cooker BBQ Pulled Pork, too! It's fantastic!

See me make my naturally gluten free Homemade Kickin’ Ketchup!

If you like my naturally gluten free Homemade Kickin' Ketchup, you'll love these recipes, too!

Who needs store-bought mayo that is completely devoid of nutrients? Make my Avocado Mayo for a healthy sandwich spread!

Want to spice it up a bit? Make your own Gluten Free Homemade Chipotles in Adobo!

~g~

Join me in the kitchen! Click here to see all of the gluten free recipes I have for you! Living gluten free tastes so good... you'll see!

To receive every new gluten free recipe right in your inbox each week, along with my latest “A Side of Science” articles, be sure to click here to SIGN UP for my FREE E-LETTER!

Up Next on GlutenFreeGigi.com

Thursday, don't miss "A Side of Science"! I've got timely news and information to help you live the BEST gluten free life you can!

Saturday, I'll be speaking at The Great Gluten Free Expo in Birmingham. If you're nearby, don't miss this fun, informative event!

Let's Connect!

Do you have Comments about a specific post or recipe?
Please share in the “comments” section below!

Do you have Questions?
Click here to check out my ALL NEW FAQs and you might just find your answer!

If you don't find your answer in my FAQs, email me: mailbox (at) glutenfreegigi (dot) com.

I’m always happy to hear from you, but need to ask for your understanding and patience when it comes to responding. I receive lots of email these days, which I love, but it can be challenging sometimes to respond to each one. I answer as many of your questions as possible in my How-To videos and posts so everyone can benefit. Keep watching my videos and website for my answer to YOUR question!

Follow Along...
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These are places I like to go have fun and share what’s going on in the Gluten Free Test Kitchen and in my HOME Kitchen!

I love following you, too! Make sure you let me know you’re out there!

~g~

Thanks for taking time to visit! Come back for my weekly recipe and how-to video posts on Tuesdays and useful "A Side of Science" articles on Thursdays. If you don't, I'll miss you!

My mission here at GlutenFreeGigi.com is to share my experience and knowledge to make gluten free living easy and accessible for everyone. I can help you navigate your gluten free life with ease and confidence because I understand how challenging it can be! Click here to learn more about who I am and my gluten free story.

I’m super-excited to have YOU here!

The journey's fantastic when you're sharing it with folks who have things in common... I'm glad you're sharing the gluten free journey with me!!

P.S. -- Click here to sign up for my free e-Letter so you don't miss a thing!

xo,

Gluten Free Gigi

A Gluten Free Gigi How-To "The Basics": Roasted Cauliflower (or other vegetable)

Tue, 21 Feb 2012 14:42:35 -0500

Naturally Gluten Free Roasted Veggies are a terrific way to add tasty nutrition to your GF diet!

Roasting vegetables is a simple way to intensify the natural flavors that otherwise go unnoticed in foods like cauliflower.

This simple How-To applies to most veggies... broccoli, carrots, sweet potatoes, squash, eggplant, etc. Use your imagination and find YOUR favorite roasted veggie dish!

Gluten Free Gigi's Roasted Cauliflower (with Cajun Spice)

1 head cauliflower (substitute any veggie you like here!)
Juice from 1 lemon
1 Tablespoon Olive oil (or other oil of your choice)
1 teaspoon Cajun seasoning (salt, pepper, cayenne pepper)

Preheat oven to 400F.

Line a large baking pan with foil.

Remove outer leaves from cauliflower. Separate cauliflower into florets, wash, drain.

Add oil, juice from lemon, and florets to a large bowl and toss, coating all florets with oil, juice, and seasonings.

Pour contents of bowl onto prepared pan.

Place in oven and roast for 40 minutes. Turn half way through roasting, at 20 minutes.

Remove from oven when done, edges will become dark and slightly crisp.

Serve hot, or cool to room temperature. Roasted cauliflower is even excellent served chilled!

Then, try this...

Naturally sweetened for less sugar! You'll love my Kickin' Ketchup!!

Dip roasted cauliflower in my Homemade Kickin' Ketchup for an awesome appetizer! This combo is guaranteed to surprise you... You will LOVE it!

See how simple it is to make Naturally Gluten Free Roasted Cauliflower in my "How-To: Roasting Vegetables" video here!

Gluten Free Gigi Tips on Roasting Vegetables!

Try a combination of your favorite veggies for roasting. One of my favorite side dishes is my healthy, colorful Roasted Root Vegetable Salad.

Don't limit yourself to veggies! My Roasted Grapes make the simplest, most elegant appetizer you can imagine!

Fingerling potatoes are great for roasting! Try my Naturally Gluten Free Greek Roasted Fingerling Potatoes tonight!

~g~

Join me in the kitchen! Click here to see all the healthy gluten free recipes I have for you! Living gluten free tastes so good... you'll see!

To receive every new gluten free recipe right in your inbox each week, along with my latest “A Side of Science” articles, be sure to click here to SIGN UP for my FREE E-LETTER!

Let's Connect!

~g~

Thank you for taking time to visit! Come back for my weekly recipe and how-to video posts on Tuesdays and useful "A Side of Science" articles on Thursdays. If you don't, I'll miss you!

My mission here at GlutenFreeGigi.com is to share my experience and knowledge to make gluten free living easy and accessible for everyone. I can help you navigate your gluten free life with ease and confidence because I understand how challenging it can be! Click here to learn more about who I am and my gluten free story.

I’m super-excited to have YOU here!

The journey's fantastic when you're sharing it with folks who have things in common... I'm glad you're sharing the gluten free journey with me!!

P.S. -- Click here to sign up for my free e-Letter so you don't miss a thing!

xo,

Gluten Free Gigi

A Side of Science: Getting Enough Protein in Your Gluten Free Diet is Simple, Affordable, and Delicious with this Whole “Grain”

Thu, 16 Feb 2012 17:39:39 -0500

Gluten Free Quinoa Stuffed Peppers ~ a simple, affordable, delish Slow Cooker dish!

Even though I'm not vegan or vegetarian, many people on a gluten free diet are one or the other. That's why this is among the top nutrition questions I receive: "How can I get enough protein if I don’t eat meat (or dairy)?"

The answer is simple, and gives us another reason to LOVE living gluten free! My answer also provides great information for EVERYONE, not just those who don't eat meat (or animal products).

Adding healthy variety to our gluten free diet keeps it interesting and tasty! (Find out more about how to add nutritious variety to your gluten free diet in my article on "Taste Groups".)

Incorporating certain gluten free whole “grains” into our diet is a fantastic way to get healthy protein on our plate, and much, much more! Today’s focus... QUINOA!

What is Quinoa?

Quinoa (pronounced keen-wah), while referred to as a whole grain, really isn’t a grain at all. It’s a tiny seed from a plant in the Goosefoot family.

Some familiar relatives of quinoa are beets (check out my most recent article on beets), Swiss chard (find my healthy, nutritious gluten free Cannellini Beans with Chard here), spinach (try my simple gluten free vegetarian Spinach Squares), and amaranth.

Like its familiar relatives, quinoa is a great way to add nutrition to our gluten free diet! Check out some of the health benefits of quinoa...

Important Health Benefits of Quinoa

Quinoa is...
~ considered a complete protein because it contains all essential amino acids

{Essential amino acids are necessary for supporting life due to their involvement in various biochemical reactions in our bodies. Our bodies are not able to make essential amino acids. They must come from the foods we eat.}

~ a good source of Omega-3 fatty acids, which have important anti-inflammatory (and more!) properties in our bodies

~ a good source of the antioxidant, Vitamin E

~ high in nutrients like calcium, magnesium, phosphorus, potassium, iron, and zinc (many with Celiac disease lack some of these nutrients!)

~ low in sodium

~ high in dietary fiber (36% soluble, 64% insoluble)

It’s also gluten free, affordable and simple to prepare! Still not sure about quinoa? No problem! I've put together a helpful guide to get you started! Check out...

Varieties of Quinoa and General Uses

While quinoa seeds come in nearly every color of the rainbow, including pink, orange, and purple, the most common types of whole seeds found in U.S. supermarkets are the pale ivory, red, or black varieties. Ivory seeds are most common, and like all varieties of quinoa, have a mild, slightly nutty flavor. Red and black seeds are less widely available in some areas, and tend to be a little more expensive. Whole quinoa seeds are prepared and used similar to rice.

Quinoa flakes and flour are also available. Quinoa flakes are flattened quinoa seeds, causing them to cook faster than traditional quinoa. This makes flakes ideal as a fast, nutritious warm breakfast cereal, prepared similar to oatmeal (but cooks much more quickly!). The flakes also make a nutritious addition to cookie, waffle, muffin, and pancake batters.

Quinoa flour, ground from whole quinoa seeds, is a great way to increase nutrients in your favorite gluten free flour blend. A good place to start when experimenting with quinoa flour in your gluten free baking is to use 20 to 25% of quinoa flour as part of your favorite flour blend.

Quinoa flakes and flour add a slightly nutty flavor to baked goods.

Cooking with Quinoa

Before cooking whole quinoa seeds...
Rinse dry quinoa in a fine mesh strainer under cool water before cooking. (Don't worry! It isn't going to hurt you, but it will make your quinoa taste bitter if you don't rinse it off!) This removes saponin, the bitter-tasting substance naturally present on quinoa. Rinse until the seeds no longer produce foam (this is the saponin coming off the seeds). Some brands of quinoa are pre-rinsed, and indicate this on the package.

How to cook whole quinoa:
Once rinsed, combine 1 part quinoa and 2 parts liquid (you can use water, vegetable broth, or chicken or beef broth) in a saucepan on the stovetop over medium-high heat. Bring the liquid to a boil, then reduce the heat to low and simmering for 15-20 minutes. Fluff with a fork when quinoa is done. (Remember, sort of like cooking rice! Not sure about what I mean? Check out my Perfect Rice Every Time How-To on YouTube!)

Gluten Free Gigi Tip!
In my You Tube video for How To Make the Perfect Rice Every Time, you'll notice I toast the rice prior to adding liquid. You can use the same technique on quinoa seeds before adding liquid to enhance the nutty flavor of the seeds! While this isn't a necessary step, it does add depth to the flavor of the cooked quinoa.

How to tell quinoa is fully cooked:
Quinoa absorbs the liquid it is cooked in, so it will appear somewhat dry in the pot (again, think of rice).

The white germ in the quinoa seeds uncoils when quinoa is fully cooked, so it looks like each seed has a little white tail.

Look at the photo below, and you’ll see what I mean...

Savory Slow Cooker Quinoa with Fruits & Veggies, naturally Gluten Free

How to use cooked quinoa:
Cooked quinoa makes a great substitute for rice in pilafs and other dishes. It’s also a great side dish when tossed with a drizzle of olive oil and fresh herbs like basil or chives. You can also add diced veggies and seasonings to the pot when you’re cooking quinoa.

Try adding up to 1 cup total for any combination of the following:
onion, carrots, celery, tomatoes, zucchini, eggplant, sweet potato, broccoli, or cauliflower, minced garlic or shredded cabbage. Diced beets are also a great addition, but best when added AFTER quinoa is cooked.

While quinoa is quick and easy on the stovetop, I tried it in the slow cooker so I could let you know how it turns out (that’s the picture you see above). I loved the outcome! Here’s what I did (Remember, you can mix it up and add any combo of fruits, veggies, and seasoninigs that YOU like!):

Savory Slow Cooker Quinoa with Fruits & Veggies
1 1/2 cups rinsed whole quinoa
1 cup frozen whole organic cranberries
1 large organic apple, cubed
1 teaspoon ground sage
1 teaspoon salt
1/4 teaspoon ground chipotle peppers (you can find this in the spice aisle; make sure the brand you purchase is gluten free; adjust amount to taste, or omit if you like)
2 Tablespoons maple syrup (or honey, agave, or any sweetener of your choice ~ this balances the tart acidity of the cranberries)
3 cups water
1 whole Shanghai bok choy (this is a small bok choy often labeled “baby bok choy”), root end trimmed and rinsed

Add all ingredients except bok choy to the slow cooker. Stir. Place bok choy on top of everything, cover, and cook on high for 2 hours (obviously not an “all-day” dish, but you could reduce the heat to “low” and double the cooking time to 4 hours). To serve, remove bok choy, stir quinoa, and spoon into bowls, topping each with a portion of the bok choy (it will easily break into individual stalks.

Makes approximately 4 main dish servings.

If you want to make things really quick and easy, try quinoa flakes! They require no rinsing before cooking. My favorite dish using quinoa flakes is my Gluten Free One-Dish Baked Quinoa! It's terrific for breakfast, or any time, and you mix it AND bake it in the same dish! Find my Gluten Free One-Dish Baked Quinoa recipe here!

Gluten Free One Dish Baked Quinoa makes a perfect addition to breakfast!

Gluten Free Muffins with Quinoa Flakes

Try quinoa flakes in these super-healthy high protein in my Gluten Free Cranberry Butternut Quinoa Muffins recipe!

Gluten Free Quinoa Stuffed Bell Peppers in the Slow Cooker!

Don't my Gluten Free Quinoa Stuffed Slow Cooker Peppers look great?! This is a must-try recipe!

Now you've got the facts, the how-to, and even a few new recipes for using quinoa! It's time to click the links and get cooking!

~g~

Join me in the kitchen and try more of my gluten free recipes. Click here to see all of the recipes I have for you! Living gluten free really can be simple, affordable, and can taste so good... you'll see!

To receive every new gluten free recipe right in your inbox each week along with my latest “A Side of Science” articles like this one be sure to click here to SIGN UP for my FREE E-LETTER!

Up Next!

Saturday... Atlanta chapter of the Gluten Intolerance Group, get ready! On Saturday, February 18, I'll be giving a lecture on "Fighting Inflammation with Food" for you! I can't wait! If you live in metro Atlanta and aren't already a member, join us! Click here to find out more about the Atlanta chapter of the Gluten Intolerance Group.

Tuesday, we're celebrating Mardi Gras, so don't miss the "fais do do"!

Thursday, I'll have another "A Side of Science" for you with a makeover recipe... don't miss this savory delight!

Let's Connect!

~g~

Don't Take My Word For It... Check My Sources!

United States Department of Agriculture Natural Resources Conservation Service Plants Database

Robinson, R.G. (1986). Tiny Seeds of Ancient History and Modern Interest. University of Minnesota Agricultural Cultural Experiment Station, Bulletin AD-SB-2949.

The Quinoa Corporation

Belton, P. and Taylor, J. (2002). Pseudocereals and Less Common Cereals - Grain Properties and Utilization Potential. Springer, Berlin, 93-118.

Gluten Free Slow Cooker Quinoa Stuffed Peppers

Thu, 16 Feb 2012 17:38:27 -0500

Quinoa is a terrific high-protein nutrition-packed food to add to your gluten free diet! For the full "how-to" on quinoa's health benefits and how to use it, read my "A Side of Science" article about Quinoa.

Gluten Free Slow Cooker Quinoa Stuffed Peppers

4 medium bell peppers, washed and dried
2 cans (14.5 ounces EACH) organic diced tomatoes
1 can (14.5 ounce) organic tomato sauce
1 cup quinoa flakes
1 cup chopped onion
1 cup chopped mushrooms
1 cup water
2 teaspoons Italian herbs
4 cloves garlic, minced
1/2 teaspoon salt
2 eggs, lightly beaten (or use an appropriate egg alternative - for ideas CLICK HERE)

First, prepare the peppers:
Cut tops only off peppers to remove stem and expose inside of pepper.

Gluten Free Gigi Tip!
Don't throw away money!!
After you discard the stem, you can dice the top portion of the peppers. Store it in the fridge in a covered container to use in another dish. From 4 peppers, you may get up to 1/2 cup diced pepper for another use!

Remove the seeds and white membrane from inside peppers. Seeds and membrane can be discarded.

Set the peppers aside and get your slow cooker ready by turning it on high.

Add the 2 cans of tomatoes, tomato sauce, and 1 teaspoon of the Italian herbs and garlic to the slow cooker. Stir.

Now, prepare the filling...
In a mixing bowl, combine quinoa flakes, onion, mushrooms, water, eggs, 1 teaspoon Italian herbs, salt, and 1 cup of the tomato mixture from the slow cooker. Stir filling ingredients until well-blended.

Divide filling evenly between the 4 peppers, filling nearly to the top. The mixture will puff slightly when it is cooking.

Carefully place the filled peppers in the tomato sauce in the slow cooker. Cover, and cook on high for 2 1/2 to 3 hours, or until filling appears dry on the top and peppers are fork-tender.

~g~

Join me in the kitchen and try more of my gluten free recipes. Click here to see all of the recipes I have for you! Living gluten free tastes so good... you'll see!

To receive every new gluten free recipe right in your inbox each week along with my latest “A Side of Science” articles like this one be sure to click here to SIGN UP for my FREE E-LETTER!

Let's Connect!

~g~

Happy Valentine’s Day: Gluten Free Gigi’s "Pretty in Pink" Homemade Gluten Free Granola

Tue, 14 Feb 2012 10:08:43 -0500

Pretty in Pink Gluten Free Granola ~ Easy, affordable, healthy, and delish!

Will you be my Valentine?

I made granola for you. Not just any old granola, either.

For you, only the very best gluten free healthy granola. Except, it doesn’t taste healthy. It tastes like guilty granola. It’s magic...sort of.

I was experimenting with low sugar, zero refined sugar granola recipes.

I wanted a sweet syrup to toss the dry ingredients in that would harden just enough, but not too much, after baking and cooling.

I tested coconut nectar in several recipes, and although I wasn’t bowled over by the level of sweetness it added to my baked goods, I decided to give it a go in my granola experiment.

Now, I’ve found a fantastic use for this product! Have you tried it? It’s super-thick and has a very low glycemic index. As I said, it’s not my idea of the right sweetness for baked goods, but for granola, it’s perfect!

If you want to give coconut nectar a try, this is what you're looking for...

Coconut Secret Coconut Nectar is the brand I used in my "Pretty in Pink" Gluten Free Granola.

If you don't have (or cannot find) coconut nectar, not to worry! You can still make this marvelous healthy granola! I've included alternatives for you in the recipe that follows.

Besides, discovering this terrific use for coconut nectar is not the magic in my "Pretty in Pink" Gluten Free Granola... the magic is in the other special ingredient I used in the coating... pureed strawberries!

Store your gluten free granola sealed in a glass jar for up to 2 weeks!

That's right! Instead of using lots of sugar and fat to get that crisp granola texture I was after, I figured out a way to use more natural, healthier ingredients. I can't wait for you to give this recipe a try!!

Here's to your (gluten free) health, Valentine!

Gluten FreeGigi's “Pretty in Pink” Gluten Free Granola
gluten free, dairy free, soy free, nut free, egg free, refined sugar free, low fat

Dry ingredients:
2 1/2 cups certified Gluten Free oats
1 cup unsalted sunflower seed kernels
3 Tablespoons sesame seeds
2 Tablespoons unsweetened coconut flakes
1 - 2 Tablespoons flaxseed meal (you could use flax seed in place of ground flaxseed meal; however, you are more likely to get the nutrients from the meal than the whole seeds; read more about flaxseed meal here)
1 Tablespoon coconut flour
(Or... instead of the above, create your own delish combination of nuts, seeds, etc. that makes 3 1/2 to 4 cups of dry ingredients!)
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon sea salt

Coating ingredients:
1/4 cup pure fruit juice (Pomegranate juice is terrific in this recipe!)
1/2 cup fresh strawberry puree (try this with other fruits, too, like peaches... it’s divine!)
2 Tablespoons coconut nectar (add 4 Tablespoons if you like your granola really sweet or use an additional 2 Tablespoons of another liquid sweetener like pure maple syrup, agave nectar, or honey; you could also use one of these liquid sweeteners in place of the coconut nectar if you like)
1 Tablespoon coconut oil (or other oil, butter, or dairy free buttery spread of your choice)

Extras for after baking & cooling:
1/2 cup mini chocolate chips (Enjoy Life Foods) or make your own Chocolate chunks (CLICK HERE for my Homemade Chocolate Chunks recipe) or Butterscotch Chunks (CLICK HERE for my Homemade Butterscotch Chunks recipe)

Preheat your oven to 325F.

Line a cookie sheet or baking tray with shallow sides with foil. Lightly spray with non-stick cooking spray.

Combine dry ingredients in a large mixing bowl. Set aside while you prepare the coating.

Add coating ingredients to a medium saucepan and heat over medium heat until the mixture comes to a boil. Remove from the heat and pour over dry ingredients. Stir until all dry ingredients are coated.

Scoop granola onto prepared pan and spread evenly in a single layer.

Bake for 22 minutes.

Remove pan from oven and stir. Return granola to the oven for 20 minutes more.

Remove granola from the oven, stir, allow to cool completely, then add the chocolate chips. Store in glass jars for up to 2 weeks at room temperature.

~g~

Up Next...

Thursday, we'll take a break from sweet and have a fantastic savory dish with another "A Side of Science" and another reader recipe makeover that you will LOVE!

Finally... Atlanta chapter of the Gluten Intolerance Group, get ready! On Saturday, February 18, I'll be giving a lecture on "Fighting Inflammation with Food" for you! I can't wait! If you live in metro Atlanta and aren't already a member, join us! Click here to find out more about the Atlanta chapter of the Gluten Intolerance Group.

Let's Connect!

~g~

Gluten Free Valentine's Day Treats!

Mon, 13 Feb 2012 11:36:41 -0500

Some say LOVE is all you need...

CLICK IMAGE for Gluten Free Red Velvet Cake recipe

I say gluten free CAKE is important, too! Try my Gluten Free Red Velvet Cake, or how about...

CLICK IMAGE for Gluten Free Coconut Cake Recipe

this gorgeous Chocolate Glazed Gluten Free Coconut Cake?

CLICK IMAGE for Gluten Free Jelly Doughnut Muffins recipes

Or maybe you'd rather have Gluten Free Jelly Doughnut Muffins!

But let's not stop here... there's much, much more...

These Gluten Free Surprise Brunch Muffins are delish, too! They're filled with a coconut chocolate surprise center that your Valentine will love!

CLICK IMAGE for Gluten Free Surprise Brunch Muffins Recipe

CLICK IMAGE for Gluten Free Vegan Glazed Lemon Muffins recipe

If your Valentine isn't a fan of chocolate, how about these Gluten Free Vegan Lemon Muffins with Citrus Glaze?

CLICK IMAGE for Raw Nut Free Fudge recipe

But, let's be serious... Who doesn't LOVE CHOCOLATE??

My Raw Nut Free Fudge says "I love you!" and keeps them healthy!

CLICK IMAGE for Gluten Free Dairy Free Fudge recipe

Or for the "real deal", try my Gluten Free Dairy Free Fudge... they won't believe you if you tell them it's dairy free!!

And just because you or your Valentine (or both!) have food allergies, don't give up on a little MAGIC for Valentine's Day! Try my Magical Seven-Layer Bars... You won't believe how scrumptious these are and they're gluten free AND dairy free!!

CLICK IMAGE for my Gluten Free Vegan Magical Seven-Layer Bars recipe

CLICK IMAGE for my Gluten Free Vegan Chocolate Mousse recipe

Of course, what could be sexier on Valentine's Day than a Gluten Free Vegan Chocolate Mousse?? See how easy it is to make in your blender and whip some up for YOUR special someone!

I hope this gives you some sweet (gluten free) ideas for Valentine's Day, or for any day!

Don't forget to...

Join me in the kitchen and try more of my gluten free recipes. Click here to see all of the recipes I have for you! Living gluten free tastes so good... you'll see!

To receive every new gluten free recipe right in your inbox each week along with my latest “A Side of Science” articles like this one be sure to click here to SIGN UP for my FREE E-LETTER!

Let's Connect!

~g~

A Side of Science: Meet Beets, the Sexy Veggie!

Thu, 09 Feb 2012 14:04:45 -0500

Isn't it just beet-iful?! Naturally Gluten Free Beet Fluff

It's time we get to the heart of the matter when it comes to naturally gluten free beets.

What better time than during the month of LOVE?! After all, I promised you a month filled with ways to love living gluten free!

Beets wear the color of LOVE year-round, and you have to admit, it's one sexy shade of pink!

If this rosy root isn't at the top of your grocery list, I understand. It's not always love at first sight... or at first bite.

I'm not asking you to rush out and buy a bundle of beets, but I do want you to read on. What you discover might surprise you!

In this month of loving, why not give beets a chance?

Beets are mysterious. From their intense color to their unique nutrient profile, they're in a class all their own.

They can even be a bit intimidating with their wild leafy tops, blood red root, and rough outer skin. But not anymore!

I've got the how-to on handling beets.

I'm even going to tell you why you may want to give them a chance in your gluten free diet, and how they can improve your overall health! Now THAT'S sexy!

Beet Basics: How To Pick and Prep

When selecting beets, small, young ones are the most tender and best for eating raw. You can grate them into a salad, or thinly slice them and toss with fresh orange juice for a quick and impressive side dish.

Larger beets are best for dishes requiring cooked beets or beet purees. Very large beets can be very fibrous and almost "woody" in texture, so when selecting fresh beets, smaller is better.

To prepare beets, first remove the leafy green tops, leaving about 2 inches of stem on the root (I'll tell you why in a minute!). Don't toss out those greens! They have great flavor and are full of nutrients. You can tear them into small pieces and use them as a raw salad, gently sautee them as you would chard or spinach and make a terrific side dish, or even use them as a wrap for your favorite filling (homemade chicken salad is delish in a beet leaf wrap!).

Once the stems are removed, give the outer skin a little scrub with a vegetable brush while rinsing under cool water. This removes any soil particles from the root.

Leave the long, skinny taproot on the beet, along with the 2 inches of stem I mentioned earlier. There are several reasons why:

(1) You'll save yourself a lot of cleanup from "bleeding" beets if you don't cut into them prior to cooking,

(2) Beets retain more of that rosy color during cooking if the outer skin is intact, and

(3) Beets retain more of their unique nutrients (more on this later!) and sweet flavor when cooked without peeling.

Once your beets are prepped, it's time to get cooking!

Baked Beets with Blue Potatoes in a light vinaigrette dressing make a terrific side dish! See how simple beets are to prepare with...

Six Simple Ways to Savor Beets

That's right...SIX ways for you to enjoy beets! AND I've got a SECRET tip for you on how to retain that rosy hue that makes beets the sexy veggie!

(1) Roasted Roots: This is my favorite way to prepare fresh beets because no nutrients are lost in cooking liquid. Roasting gives the beets a very intense flavor. Preheat your oven to 375F, place whole beets in a baking dish, drizzle with olive oil, and roast for 30-45 minutes, depending on the size of the beets. They are done when a fork pierces them easily. Allow the beets to cool slightly, then use a paper towel to rub off the outer skin.

(2) Baked Beets: Baking gives beets a slow-cooked, rich taste that is not quite as intense as the flavor of roasted beets. To bake, pour 1-inch of water in a large baking dish (I use a 9x13-inch glass dish). Place a baking rack in the dish, above the water. Place whole beets on the baking rack. Cover beets and baking dish with a large piece of aluminum foil. Bake at 350F for 1-2 hours, depending on the size of the beets (larger beets, longer baking time). Remove the skin as with Roasted Beets.

(3) Boiled Beets: Some nutrients and color are lost in this method, but it does result in a much softer cooked beet that the first two methods. Place beets in a large saucepan, cover with water, add a pinch of salt, and bring to a boil over medium-high heat. Once the water is boiling, reduce the heat to low and cover the pot. Cook beets until desired tenderness (30 minutes to 1 hour, depending on beet size).

(4) Steamy Beets: Steaming results in a tender beet with less color and nutrient loss than boiling. Place beets in a steamer basket over simmering water (make sure the water doesn't come through the basket) and simmer about 20 minutes for whole small-to-medium-sized beets.

(5) Blanched Beets: For a partially cooked beet to use in a salad, blanching is a terrific method to use. Boil a large pot of water, then carefully add the beets. Boil for 15 minutes, then drain beets and submerge in an ice water bath to stop the cooking process. Peel beets and dice or shred.

(6) Sauteed Beets: Wearing gloves to protect your hands from staining, use a veggie peeler to remove the outer skin from raw beets. Grate or cut beets into matchsticks and sautee in a small amount of oil for 3-5 minutes over high heat. Sauteed beets are delish on their own or added to a stir fry dish.

Now, no excuses for not eating your beets!

And what about that secret I promised? In recipes that will be baked (like my Beet-iful Cupcakes), adding a bit of acid to the dish can help stop the chemical reaction that causes beets to lose some of their rosy hue during baking! Try it using lemon juice or vinegar!

Now that you'll never run out of ways to prepare beets, let's talk about WHY you may want to put all these cooking methods to the test!

Gluten Free Beet-iful Cupcakes!

Beets: Unique Nutrition

There's more to beets than their sexy color! The compounds that give beets their vibrant hue are special.

Betalains are pigments found in plants like beets, rhubarb, and even in amaranth (a pseudo-grain that is gluten free and full of protein and nutrients)!

There are two types of betalains - one that gives a red color, the other a golden color (that's the one present in yellow beets). Like other natural color-contributors, betalains have powerful antioxidant properties, but there's more!

Research from 2001 revealed betalains have special anti-inflammatory and detoxifying properties that other antioxidants do not.

The anti-inflammatory power of betalains is so strong, these compounds are being evaluated for their anti-cancer properties, specifically in slowing tumor growth and possibly shrinking tumor size in certain types of cancer.

To receive the maximum betalain from foods like beets, less is best when it comes to cooking, and eating beets raw insures maximum betalain benefit!

Beets are also a superior source of vitamins B6, K, and A, as well as potassium, magnesium, and iron! And remember those leafy greens I suggested you keep? They are a wonderful way to get calcium if you're dairy free like me!

Beets are also naturally sweet. They have the highest sugar content of any other veggie. That makes them the perfect addition to my recipe for "Fluff"... a healthier sweet treat for your Valentine's Day!

A healthier, gluten free dessert for Valentine's Day... Fluff!

Fluff
Naturally gluten free healthier fruit dessert

1 can pure coconut milk, chilled (you will use the solid portion on top only; reserve the liquid portion for another use)
2 cups cooked beets, or 1 can of plain beets, drained and pureed
15-ounce can crushed pineapple, well-drained
1/2 cup roasted unsalted sunflower seed kernels, reserve 2 Tablespoons for sprinkling on top
1/4 cup unsweetened grated coconut
1 teaspoon fresh squeezed lemon juice

Place the coconut milk solid in your blender and whip until fluffy. Scoop into a large bowl and stir in pureed beets and crushed pineapple, sunflower seeds, coconut, and lemon juice.

Spoon into individual serving dishes and chill for at least 2 hours. Sprinkle reserved sunflower seeds on top, as pictured, just before serving. Enjoy!

~g~

Up Next on GlutenFreeGigi.com

Tuesday, is Valentine's Day, and I'll have a special recipe for you!

Thursday, we'll take a break from sweet and have a fantastic savory dish with another "A Side of Science" and another reader recipe makeover that you will LOVE! Look forward to this one next week... It's one of my favorites to date!

Finally... Atlanta chapter of the Gluten Intolerance Group, get ready! On Saturday, February 18 I'll be giving a lecture on "Fighting Inflammation with Food" for you! I can't wait! If you live in metro Atlanta and aren't already a member, join us! Click here to find out more about the Atlanta chapter of the Gluten Intolerance Group.

Let's Connect!

~g~

Don't Take My Word For It... Check My Sources!

Plant Physiology

Tesoriere, L., et al. (2004). Absorption, excretion, and distribution of dietary antioxidant betalains in LDLs: potential health effects of betalains in humans. American Journal of Clinical Nutrition 80 (4): 941–945.

International Journal of Food and Science Technology: Betalains: Properties, Sources, Applications, and Stability, 2009.

A Gluten Free Gigi How-To: Homemade Chipotles in Adobo

Tue, 07 Feb 2012 13:27:59 -0500

Giving up favorite foods is no fun. Neither is reading a label then wondering if “natural flavor” or “spices” may be covering up hidden gluten.

An email I recently received from Kathy C. in Wisconsin helped me realize it was time to share a favorite recipe with all of you.

Kathy wrote:

“I’m so tired of playing hit-and-miss with foods since going gluten free. I love canned chipotle sauce in all sorts of dishes, and even when I buy the brand that doesn’t list wheat as an ingredient, I still get sick. The only ingredients are chipotle peppers, tomato sauce, garlic, onion, salt, and spices. Do you think there could be hidden gluten in there? I’m so tired of giving up things I used to eat! Thanks so much for all you do for us trying to live gluten free!”

This note caught my eye for two reasons:

(1) I absolutely love chipotles in adobo!

(2) Not long after going gluten free over 4 years ago, I’d had the same issue as Kathy not knowing which canned chipotle peppers were “safe” for me to eat.

After some investigating, I found some companies add wheat as a thickener to the sauce. Occasionally they even list wheat as an ingredient. Unfortunately, gluten can go in the can without ever showing up on the label.

A few possible hiding spots for gluten in canned chipotle peppers are:

(1) tomato sauce (added to thicken it)
(2) natural flavor (depending on source and processing)
(3) spices (depending on processing, if blended, and packaging)

Homemade Chipotles in Adobo ~ Naturally Gluten Free!

My solution back then was simple... I’d make my own chipotles in adobo!

With a quick read of a label, a little experimenting in the kitchen, and some spicy sampling, I was soon enjoying my favorite condiment on everything from my morning eggs to my favorite salsa!

That you might enjoy this simple sauce, too, never crossed my mind. This is why your notes and comments are so important. You help all of us by letting me know what gluten free recipes you need.

Chances are if you are in need a particular recipe or are having trouble adapting a favorite food to gluten free, so are others! I am willing to bet dozens of you have experienced the exact same frustration as Kathy and I have over these chipotles.

But no more! For Kathy, and for all of you, I have my own Homemade Chipotles in Adobo recipe that I know you’re going to love!

I make mine pretty spicy, so you may want fewer chipotles in yours; or maybe not. You may want more garlic, or to toss in some dried Mexican oregano. Go for it! Make it your own, to suit your tastes, then enjoy this spicy sauce any way you like.

Remember my approach to gluten free living: it is not about giving up favorite foods... it’s about giving up all those nasty health issues we had as a result of eating gluten. When it comes to the food, we can refashion recipes, making new , healthier, gluten free favorite versions out of our old favorites!

Homemade Chipotles in Adobo
Gluten free, vegan, soy free, nut free

12 chipotle peppers (smoked, dried jalapenos)
1/2 large onion, chopped, about 1 cup
10 whole garlic cloves
1/4 cup apple cider vinegar
1 (15-ounce) can organic tomato sauce
1 (4-ounce) canned mild green chiles (either chopped or whole will work)
2 teaspoons ground cumin (toasting whole seeds and grinding them in a spice grinder will provide best flavor)
30 ounces water (that’s 2 tomato sauce cans full), plus extra for soaking the chipotle peppers

Soak the peppers:
Place chipotle peppers in a glass bowl. Pour boiling water over to cover peppers. Soak for 30 minutes to soften. Drain; discard soaking water.

Prep the peppers:
After soaking, pull off the pepper stems and tear them with your fingers or use kitchen shears to open the peppers to remove the seeds. You may use a small spoon to scoop out the seeds, or hold each pepper under gently running water over a colander in the sink and rinse the seeds away. Discard the seeds. (I prefer the “hold under running water method”, which I show you in the how-to video.)

Note: You may want to wear gloves to do this, especially if you are very sensitive to capsaicin, the chemical in peppers that gives them their heat and pungency. Capsaicin can burn skin, eyes, etc. Also be sure you’re in a well-ventilated work space. Be extra-extra careful when preparing this recipe every step of the way.

Let’s cook!
In a large saucepan over medium-high heat, add all ingredients, including the prepared chipotle peppers. Bring the mixture to a boil, cover, reduce heat to low, and simmer for 1 hour.

Allow the mixture to cool to room temperature.

Let’s blend!
Blend with an immersion blender or in batches in your food processor or blender until the mixture is smooth.

Store it...
in glass jars with tight-fitting lids in refrigerator.

Use it...
anywhere you like: In Mexican dishes, to add a little sass to your salsa, or to spice up barbeque (or other) sauce.

See me spice things up making my Homemade Chipotles in Adobo!

Join me in the kitchen and try more of my g luten free recipes to see how tasty living gluten free can be!

To receive every new gluten free recipe right in your inbox each week along with my latest “A Side of Science” articles be sure to SIGN UP for my FREE E-LETTER!

Up Next on GlutenFreeGigi.com

Thursday, don’t miss my acclaimed “A Side of Science” column! I’m serving up delicious science that will make your heart skip a “BEET”!

Let's Connect!

Comments about a specific post or recipe?

Share it in the “comments” section below!

Questions?
Click here to check out my FAQs and you might just find your answer!

If not, email me: mailbox (at) glutenfreegigi (dot) com.

I’m always happy to hear from you, but need to ask for your understanding and patience when it comes to responding. I receive lots of email these days, which I love, but it does make it more challenging to respond to each one. I am trying to answer as many of your questions as possible in my How-To videos so everyone can benefit. Keep watching for YOUR question!

Follow Along...
on Twitter and "Like" my Facebook page!

You can also check out my boards on Pinterest and find out what I’m posting on Google+!

These are places I like to go have fun and share what’s going on in the Gluten Free Test Kitchen and in my home kitchen, too!

I love following you, too! Make sure you let me know you’re out there!

~g~

Thank you for taking time to visit!

Remember, my mission here at GlutenFreeGigi.com is to make healthy gluten free living accessible for as many people as possible, while keeping it simple, affordable, and fun! Sharing my experience and knowledge to help you navigate your gluten free life with ease and confidence is my passion!

Visit here often for my most recent gluten free recipes and useful, practical wellness information each Tuesday and Thursday.

I'm glad we're sharing the journey!

xo,
Gluten Free Gigi
(You can learn more about me here.)

Gluten Free Gigi at Home: "Whatever, Debbie!" Oatmeal Cream Extreme Pies

Fri, 03 Feb 2012 08:15:38 -0500

Whatever, Debbie! Gluten Free Gigi's Oatmeal Cream Extreme Pies

I never really thought hers were very tasty. They were sweet, soft, chewy... almost gooey in the center. But they lacked chocolate. I always wondered about that Debbie, not wanting chocolate in her oatmeal cream pies. Didn't you??

Fudge-y filling spread onto each cookie before adding the marshmallow creme is essential!

I've never missed those cellophane-wrapped cakes, but one evening Little Chef and I were in the kitchen (always!) chattering away (always!) about food. Our topic: Snacks from my childhood versus those she eats. How times have changed!

You see, Little Chef doesn't really know Little Debbie all that well. Even before I went gluten free, Debbie was rarely invited to our house.

So, in our kitchen chatter, I told Little Chef how, when I was a child, everyone seemed to have a cupboard full of boxes with that rosy-cheeked girl smiling out at you.

I could tell she was imagining how delicious those sugar-y treats really are. You know, there is huge kid-appeal in the box alone, not to mention how attractive they make the cakes look with all that waxy "chocolate" and those funky shapes.

I told her they really aren't that good.

"But didn't you eat them when you were a kid?" she wasn't buying it.

"Yes, but... I didn't really like them. They were just there," it was true.

I told her if I had been Little Debbie, I'd make something extreme, something magnificent, something with chocolate that was brimming with so much sweet filling no cellophane wrapper could contain it!

She turned on the oven and said, "I'll help you."

Like any self-respecting gluten free recipe developer, I accepted the challenge of a 10-year-old and got out my mixing bowl.

We were happy with the results. OK, we were elated. You will be, too!

This isn't health food. It'll never make it into my "A Side of Science" posts because of its nutrient content. It's fun food. Kid food. And I think from time to time, we all need a little of that... in moderation, of course.

The rosy-cheeked girl on the box might say I've taken things a bit too far with my version of her treat. To that, I say, "Whatever, Debbie!"

Now, you can say "Whatever, Debbie!", too... enjoy!

Gluten Free Gigi's "Whatever, Debbie!" Oatmeal Cream Extreme Pies
gluten free, dairy free, soy free, nut free, definitely NOT sugar free!

For the cookies...
2 cups certified gluten free quick oats (I use Bob's Red Mill)
1/2 cup brown sugar (firmly packed)
1/2 cup granulated sugar (you may substitute palm or another granulated sugar for both sugars if you like)
2 Tablespoons coconut flour (again, Bob's)
2 Tablespoons cocoa powder
1/2 teaspoon guar gum (you may sub xanthan if that's what you have)
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon cinnamon
1/4 teaspoon salt
1/2 cup unsweetened applesauce
2 eggs (if you're egg free, click HERE for egg alternatives)
2 Tablespoons melted coconut oil (or another fat of your choice, in liquid form)
1/2 cup golden raisins (feel free to omit, or use another dried fruit or mini chocolate chips here)
1/4 cup roasted sunflower seed kernels (unsalted), optional

Preheat your oven to 350F. Line 2 large baking trays with parchment (or lightly grease).

In a large mixing bowl, combine dry ingredients. Whisk to blend.

Add applesauce, eggs, and oil all at once. Stir until the mixture is uniform.

Stir in "extras" (raisins, sunflower seeds, etc.), if using.

Scoop batter onto prepared pans in 1-ounce portions (I use a metal 1/8 cup measuring cup for this). Space the batter about 2 1/2 inches apart. Using the back of a spoon, gently smooth the mounds of batter so that they are uniform circles. The cookies do not spread too much, but will spread a little. Do not over-flatten them. (Take a peek at the thickness of my cookies in the photos above... they shouldn't be flattened more than that, nearly 1/2-inch thick.)

Bake for approximately 11 minutes, until set, but still a bit soft in the center.

Cool the cookies on the pans. Once they are cooled, transfer them to a tray and refrigerate while you make the filling. I found the chilling "sets" them and makes a better finished cream pie.

Now, for the fudge-y filling...
2 Tablespoons sunbutter
2 Tablespoons coconut milk (I used So Delicious unsweetened coconut milk; you could use coconut milk creamer, or sweetened coconut milk, or another milk of your choice)
2 Tablespoons cocoa powder
1 Tablespoon honey (maple syrup, agave nectar, coconut nectar, etc. would work here, too)
1/2 teaspoon vanilla extract

Combine all ingredients in a small saucepan over low heat. Stir until smooth and heated through. The mixture will thicken as it heats. The consistency you're looking for is like frosting. Once that is achieved (only a minute or two), remove the saucepan from the heat. Add the vanilla extract and stir.

Allow the mixture to cool slightly.

Your "other" filling will be marshmallow creme. (Yes, you can make your own. There are plenty of recipes out there. You can even make it without eggs if you don't eat them. You may also substitute another sugar. I've done it using honey and no eggs, and I'm sure agave, maple syrup, or another sweetener would work, too. For our purposes, the store-bought stuff worked fine, but feel free to adapt the recipe to your needs.)

To assemble the cream pies...
Remove the cookies from the fridge.

Spread EACH cookie with some of the fudge-y filling, about 1 teaspoon, but it's really up to you.

{Note: these cookies are soft! Take care when spreading filling on. I made a batch that were more sturdy, but the flavor and texture were not what I was after. I chill leftovers. If you don't want them cold, allow them to sit at room temp a few minutes before serving.}

Onto 1 cookie, put a large dollop of marshmallow creme. Again, it's up to you how much. You can tell Little Chef loves that stuff by the amount in those pies above. You may have also guessed we don't keep that around the house!

Top with another cookie and voila! Now you can say, "Whatever, Debbie!", too!

~g~

Join me in the kitchen and try more of my gluten free recipes. Click here to see all of the recipes I have for you! Living gluten free tastes so good... you'll see!

To receive every new gluten free recipe right in your inbox each week along with my latest “A Side of Science” articles be sure to click here to SIGN UP for my FREE E-LETTER!

Up Next on GlutenFreeGigi.com!

Tuesday, you'll be "pretty in pink" with my healthy twist on a breakfast and snack time favorite! Don't miss this one... You may want to make extra to share with your Valentine!

Thursday, we'll continue to LOVE GLUTEN FREE LIVING with another informative "A Side of Science" full of information you can use immediately to make living gluten free more simple, affordable, healthy, and fun! Join me and feel the love!

My February Webinar is only 5 days away! If you're gluten free AND dairy free, or if you're gluten free and considering going dairy free, this webinar is for you! You won't believe what I did in the name of science and the results will SHOCK you! Click here to learn more about the importance of dairy free and my February Webinar!

Let's Connect!

~g~

A Side of Science: Love Living Gluten Free with A Reader Recipe Makeover ~ Gluten Free Cake!

Thu, 02 Feb 2012 13:09:50 -0500

Have your (gluten free) cake and eat it, too! My Little Chef made those candy hearts and shared some to accent my cake! Love!

February. Hearts, flowers...LOVE! Don’t you feel it in the air?? I do!

I’m sharing the love with YOU all month long with 4 more weeks of all-new heavenly gluten free recipes and information. I want to help you love and appreciate your gluten free lifestyle more each and every day!

You know by now there’s more to special diets here at GlutenFreeGigi.com than simply omitting an offending food. Just as I did before eliminating gluten (and dairy, soy, and nuts) from my diet, I continue to take a "lifestyle" approach to health, focusing on nutrition as fundamental to long-term wellness.

That doesn't mean there isn't room for favorite foods like cake! Foods we love need not be left behind, even on our healthy gluten free diet.

The cake recipe makeover I'm sharing with you today is a great example of how our favorite dishes, even decadent sweets, can fit into a healthy gluten free diet.

Pat, a member of our Gluten Free Community, sent in a note along with a coconut cake recipe her mother used to make. Pat wanted to enjoy her mom's cake again, but needed it converted to gluten free. The cake was full of flaked sweetened coconut, baked in a tube pan, and drenched in a coconut-flavored syrup after baking. Yum! No wonder Pat wants to be able to enjoy this heavenly cake again!

I wanted to give Pat's special cake recipe a real makeover. Instead of simply substituting my gluten free flour blend for wheat flour and using a dairy free product for the margarine called for, I kept those of us with multiple food allergies in mind and even managed to add a bit of nutrition!

Now, thanks to Pat, all of us can enjoy a gluten free version of her mom's wonderful cake that's a little healthier, too!

Smooth texture indistinguishable from the gluten-filled version!

You may be wondering, why bother with a recipe makeover in the first place? With so many pre-packaged gluten free baked goods and mixes available, it may seem easier to turn to one of them instead of baking for yourself.

But, before reaching for that box of pre-packaged gluten free cake mix, consider this:

- Most gluten free baking mixes, even those using all-natural and organic ingredients, use white rice flour, which is stripped of nutrients in processing.

- Sugar is the first ingredient in nearly half the gluten free cake and cookie mixes on the market. Those so-called "better for you" brands are the ones where this was the case more often than not!

- Other allergens are often present, either as (1) a primary ingredient, (2) as a cross-contamination risk, or (3) hidden in other ingredients.

For example, some mixes use nut-based flours (like almond flour) or soy flour. It definitely adds nutrition, but for individuals with a nut or soy allergy (or both, like me!), those mixes are off limits, reducing options.

Nuts and soy are also common risks for cross-contamination due to shared processing equipment or their presence in manufacturing facilities.

Another common hidden allergen is corn, which can be found lurking in ingredients like baking powder (click here to read my post on baking powder vs. baking soda), xanthan gum (click here to read my post on xanthan gum), and pure vanilla powder (often dried on maltodextrin, which is a modified corn starch).

- Gluten free baking mixes are expensive! On average, a single box of gluten free cake mix costs $5 and only makes a single 9-inch cake layer (or 12 cupcakes)... That means you need 2 of them, totaling $10 for a single cake. That doesn't even count the frosting!

Now you're beginning to see why it really is worth doing this ourselves. And I'm here to help you!

Take a look at this delish, affordable gluten free cake recipe! It's a great example of incorporating the foods we love into our healthy gluten free diet.

Celebrate you healthy gluten free lifestyle and LOVE it!

Gluten Free Coconut Cake
also dairy free, nut free, soy free

Note: have all ingredients except coconut milk at room temperature before beginning.

Cake
2 cups gluten free flour blend (see below*)
1 1/2 teaspoons baking powder (for corn free, use baking powder made with potato starch, or substitute 1/2 teaspoon cream of tartar and 1/4 teaspoon baking soda for each teaspoon baking powder)
1 teaspoon salt
1 cup sugar (you may substitute coconut palm sugar)
1/4 cup oil (your choice, I used vegetable oil)
1/2 cup canned coconut milk (cream portion only)
1 teaspoon pure vanilla extract
1 teaspoon coconut flavoring
1 cup unsweetened coconut milk (I used So Delicious)
3 eggs (use prepared egg replacer to equal 3 large eggs for egg free cake)
1/2 cup unsweetened grated organic coconut (use 1 cup sweetened flaked coconut like in the original recipe if you prefer)

Preheat your oven to 350F. Lightly grease a tube pan.

This cake can be mixed with an electric hand mixer, but a stand mixer works best for the smoothest batter.

In your stand mixer, combine flour blend, baking powder, salt, and sugar. Turn mixer on "stir" for 1 minute.

Turn mixer off and add remaining ingredients all at once. (Don't you love gluten free baking because you can do this?!)

Thai Kitchen canned coconut milk.

This is the canned coconut milk. Chill the can (unopened) to make separating the cream from the liquid easier. The cream will rise to the top and be quite firm. Scoop it off and press into a 1/2-cup capacity measuring cup using the back of a spoon for accuracy. Click here to discover how to use leftover coconut cream and the liquid portion.

Turn mixer on "stir" for about 30 seconds. Increase speed to low for 1 minute, then to medium for a minute more.

Make sure the batter is smooth and there are no lumps. To be sure, you can scrape the bottom and/or sides of your mixing bowl. (If you scrape bottom or sides, give the batter another little mix on low for about 30 seconds to be sure everything is blended.)

Baked gluten free coconut cake, unfrosted.

Spoon batter into the prepared pan and bake for approximately 35-40 minutes, or until the cake rises and looks like this.

If you are using the Simple Syrup (see below), make it while the cake bakes because it needs 30 minutes to cool. When the cake is done, pour the syrup over the hot cake in the pan. Before doing so, place the pan on a foil-lined baking sheet with sides in case some of the syrup seeps out of the bottom of the tube pan. Allow the cake to sit until cooled so that it soaks up all the syrup. The resulting cake will be incredibly moist, so take extra care removing it from the pan!

If you use my Sticky Chocolate Glaze (see below), cool the cake in the pan completely. Carefully remove it from the pan and place it on a cake stand or serving plate. Spoon the glaze over the top of the cake, allowing it to run down the sides.

The cake can also be served plain if you prefer, or with your favorite gluten free frosting!

See recipes for syrup and glaze below.

*Gluten Free Gigi's Gluten Free Brown Rice Flour Blend
2 cups brown rice flour
1/2 cup tapioca flour
1/2 cup potato starch
1 1/2 teaspoons guar gum

Whisk to blend. This makes 3 cups of flour blend. You will use 2 cups for this recipe. Store the extra cup in an airtight container and use for another terrific gluten free recipe!

Simple Syrup for Gluten Free Coconut Cake
1/2 cup sugar
1/4 cup water
2 Tablespoons dairy free butter substitute, butter, or cream from can of coconut milk
1/2 teaspoon coconut flavoring
1/4 teaspoon vanilla extract

Combine sugar and water over medium heat. Bring mixture to a boil, stirring, until sugar is dissolved. Remove from heat, stir in butter (or substitute) and flavorings. Stir and cool for 30 minutes before pouring over cake.

Sticky Chocolate Glaze
Dairy free, soy free, nut free, gluten free

1 cup powdered sugar
1/4 cup cocoa powder
2 Tablespoons coconut cream (from canned coconut used in cake)
1/2 teaspoon vanilla extract
pinch salt
2 to 4 Tablespoons plant milk (to thin mixture to glaze consistency)

Whisk sugar and cocoa powder together to smooth and get out any lumps. Stir coconut cream into sugar mixture. By using the back of a wooden spoon, you can press the coconut cream into the dry ingredients to make mixing easier. When the mixture resembles large, coarse crumbs, add vanilla, salt, and milk (a little at a time), and stir vigorously until glaze is smooth.

Spoon over the cake and store leftovers in the fridge in a sealed jar.

Extras make excellent ice cream topping!

Now, let's talk about the makeover...

No one would ever guess this cake is gluten free!

Instead of white rice flour in my flour blend, I opted for brown rice flour. Brown rice flour is a whole grain flour (the bran and germ are not removed as they are in white rice flour) and contains lots of B vitamins, fiber, protein, and antioxidants.

I reduced a cup of oil to 1/4 cup oil and 1/2 cup coconut milk cream (canned). Although the coconut milk cream is full of saturated fat, the lauric acid it naturally contains is known to elevate "good" (HDL) cholesterol, unlike other saturated fats. The coconut cream adds a richness to the flavor and a silkiness to the cake's texture, making for a very fine, smooth crumb.

The cup of milk was substituted with unsweetened coconut milk. With 1 cup of sugar, unsweetened coconut milk was a good choice. It has only 50 calories per cup, and is great way to enhance this cake with only a few calories... even if you aren't dairy free.

I reduced the salt by 1/2 teaspoon. A bit of salt enhances the sweetness of baked goods. I try to use as little salt as possible for the desired effect. One teaspoon was the perfect balance.

The original recipe did not call for eggs. I added 3 eggs because I knew the cake would need eggs for structure, leavening, and texture.

Instead of sweetened flaked coconut, which has added oils and sugar, I opted for less unsweetened organic grated coconut. The fine texture is better distributed in the cake than large flakes and you're left with pure coconut flavor with no extra sugar.

I also provided substitutions for baking powder for those who don't eat corn, and an egg free option, too!

All simple changes, but they add up!

This cake lends itself to lots of choices for a variety of food allergies, it's so simple to mix up, and it's much more affordable than any gluten free box mix you'll find. It really takes the (gluten free) cake!

I hope my tips and insight into transforming a favorite recipe are useful and help you create a gluten free version of YOUR favorite dish so you'll love living gluten free!

Thanks so much to Pat for sharing an amazing recipe and allowing me to create this gluten free delight for all of us!

~g~

Join me in the kitchen and try more of my gluten free recipes. Click here to see all of the recipes I have for you! Living gluten free tastes so good... you'll see!

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Up Next on GlutenFreeGigi.com!

Tuesday, you'll be "pretty in pink" with my healthy twist on a breakfast and snack time favorite! Don't miss this one... You may want to make extra to share with your Valentine!

Thursday, we'll continue to LOVE GLUTEN FREE LIVING with another informative "A Side of Science" full of information you can use immediately to make living gluten free more simple, affordable, healthy, and fun! Join me and feel the love!

My February Webinar is only 6 days away! If you're gluten free AND dairy free, or if you're gluten free and considering going dairy free, this webinar is for you! You won't believe what I did in the name of science and the results will SHOCK you! Click here to learn more about the importance of dairy free and my February Webinar!

Let's Connect!

~g~

Don't Take My Word for It... Check My Sources!

Mensink RP, et al. (May 2003). Effects of dietary fatty acids and carbohydrates on the ratio of serum total to HDL cholesterol and on serum lipids and apolipoproteins: a meta-analysis of 60 controlled trials. American Journal of Clinical Nutrition 77 (5): 1146–1155.

United States Department of Agriculture Food and Nutrition Service

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