GLUTEN FREE GRAINS. & g$ain alter,atives ESSENTIAL KITCHEN LIBRARY SERIES

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John Harrington
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1 GLUTEN FREE GRAINS & g$ain alter,atives ESSENTIAL KITCHEN LIBRARY SERIES

2 COPYRIGHT All contents copyright 2017 by Fresh Balance LLC. All rights reserved. No part of this document or the related files may be reproduced or transmitted in any form, by any means (electronic, photocopying, recording, or otherwise) without prior permission of the publisher. i

3 FORWARD I believe that food is our medicine. We can play a very important part in our own healthcare if we make the effort to choose to eat food that is nourishing to our bodies. Staying healthy doesn t depend on high-priced groceries, it s not achieved from latest diet fad, and it may not look as sexy as the prepackaged food in weight loss commercials you see. The best way to detoxify your body, optimize your own genes to avoid disease and premature aging, and balance your many hormones for a less turbulent journey through life stages is to bathe your cells with delicious, nutrient dense, antioxidant rich, hydrating, anti-inflammatory whole foods. What you choose to eat can give you wrinkles or slow your aging, cause cancer cells to grow or create an uninhabitable environment for tumor growth, contribute to weight gain or reduce bloating and resolve digestive distress. I explain to my clients it may not be necessary to avoid gluten unless they ve been diagnosed with celiac or have a sensitivity or intolerance, but we eat so much wheat it is a good idea to vary the type of grains you eat. The gluten free grains are deliciously nutty, smoky, earthy, and sweet. They deserve a rotation into our weekly menus. Most of my clients are eating a larger portion of grains (even gluten free) than their bodies can metabolize. For those seeking hormonal balance and weight loss I recommend a larger portion of vegetables to replace or reduce those grains. We have fun creating Italian cauliflower rice or pesto zucchini noodles with an open mind for new ways to incorporate vegetable superfoods. Eat well, feel good, live long... Jennifer ii

GLUTEN FREE GRAINS Carbs - a most confusing subject We are told we need to turn our back to them yet they are the only thing that will satisfy our cravings.

4 GLUTEN FREE GRAINS Carbs - a most confusing subject We are told we need to turn our back to them yet they are the only thing that will satisfy our cravings. Some of them offer us the protein, fiber, and healthy fats that our bodies thrive on others toxify us with calcium propionate, polydextrose, and other unpronounceable ingredients. Quinoa and plantains contain carbs that nourish us and help sweep toxins from our bodies. Processed carbs like white sugar and refined wheat flour cause inflammation, weight gain, and disease. We know that whole grains and other plant foods free of preservatives and full of nutrition, make meals are not only delicious, but more satisfying. The following recipes are basic antiinflammatory, gluten free foods for you to use in soups, sandwiches, stir frys, salads, and more. Keep them close at hand so you always have a good choice when you re feeling hungry.

5 BROWN RICE ALSO RED, PURPLE, & BLACK RICE COMES IN A WIDE VARIETY OF EXOTIC HUES, EACH BOASTING THEIR OWN ANTIOXIDANT BENEFIT. IT IS RICH IN PROTEIN, THIAMINE, CALCIUM, MAGNESIUM, FIBER, AND POTASSIUM. WHOLE GRAIN RICE (NOT WHITE) RATES LOW ON THE GLYCEMIC INDEX, HELPING TO CURB SPIKES IN INSULIN LEVELS, AND KEEP YOUR ENERGY LEVELS STABLE THROUGHOUT THE DAY. 1 cup brown rice 1 teaspoon olive oil or coconut oil, optional 2 cups water 1 teaspoon salt Place rice and water in a pot. Stir in salt and oil, if using. Bring to a boil, reduce heat to a simmer, and cover with lid. Cook, without removing lid, for 45 minutes. Remove pot from the heat and let sit, covered, for 10 minutes. Fluff with a fork before serving. Makes 3 cups 4

QUINOA QUINOA HAS A NATURAL COATING, CALLED SAPONIN, THAT CAN MAKE THE COOKED GRAIN TASTE BITTER OR SOAPY. YOU CAN GET RID OF THIS COATING BY RINSING THE QUINOA JUST BEFORE COOKING.

6 QUINOA QUINOA HAS A NATURAL COATING, CALLED SAPONIN, THAT CAN MAKE THE COOKED GRAIN TASTE BITTER OR SOAPY. YOU CAN GET RID OF THIS COATING BY RINSING THE QUINOA JUST BEFORE COOKING. 1 cup quinoa 1 teaspoon olive oil, optional 2 cups water or broth 1/2 teaspoon salt Place quinoa in a fine-mesh strainer. Rinse thoroughly and drain. To toast quinoa: Heat olive oil in a pan. Add quinoa. Cook, stirring, for about 1 minute until water evaporates and quinoa becomes fragrant. Add water or broth and salt. Bring to a boil. Lower heat and cook, covered, for 15 minutes. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork before serving. Makes 3 cups 5

7 MILLET MILLET IS VERY VERSATILE. IT CAN BE SAVORY OR SWEET, CRUNCHY OR SOFT. IT S NUTTY FLAVOR WORKS IN COOKIES AS WELL AS VEGETARIAN BURGERS. 1 cup millet 2 1/2 cups water 1 tablespoon good quality butter or olive oil 1/2 teaspoon salt 1/4 teaspoon pepper 2 tablespoons fresh or 2 teaspoons dried herbs (optional) Rinse and drain millet. Place millet and water in a pan and bring to a boil. Cover, reduce heat, and cook 15 minutes. Remove from heat and let sit uncovered for 20 minutes. Fluff with a fork and fold in butter or olive oil, salt, pepper, and herbs, if desired. Makes about 3 cups. 6

8 1 cup wild rice 3 cups water or broth 1/2 teaspoon salt WILD RICE ACTUALLY A GRASS. IT CONTAINS ALMOST TWICE THE PROTEIN AND FIBER OF BROWN RICE, AND IS A GOOD SOURCE OF PROTEIN, NIACIN (B3), MAGNESIUM AND ZINC, AND MANGANESE Combine rice and water or broth in a pot. Bring to a boil and then reduce to a simmer. Cover, reduce heat, and cook minutes. Makes 3 cups 7

BUCKWHEAT CALLED KASHA WHEN TOASTED, BUCKWHEAT IS A HEARTY, NUTTY- FLAVORED GRAIN. ENJOY DISHES CONTAINING THE WHOLE GRAIN WHICH HAS A LOWER GLYCEMIC RESPONSE THAN BUCKWHEAT FLOUR.

9 BUCKWHEAT CALLED KASHA WHEN TOASTED, BUCKWHEAT IS A HEARTY, NUTTY- FLAVORED GRAIN. ENJOY DISHES CONTAINING THE WHOLE GRAIN WHICH HAS A LOWER GLYCEMIC RESPONSE THAN BUCKWHEAT FLOUR. A GREAT SOURCE OF FLAVONOIDS AND MAGNESIUM, BUCKWHEAT GROATS ARE GREAT FOR HEART HEALTH. 1 cup raw buckwheat groats 2 cups water Place groats in dry pan over medium heat, toast for five minutes, stirring frequently until browned. Transfer to a pot and add water. Bring to a boil. Reduce heat and simmer until tender, minutes. Makes 3 cups 8

10 KAÑIWA LIKES ITS COUSIN QUINOA, KAÑIWA ALSO HAS A HIGH PROTEIN CONTENT AND A MORE COMPLETE BALANCE OF AMINO ACIDS THAN MOST GRAINS. BUT UNLIKE QUINOA, KAÑIWA DOES NOT HAVE TO BE RINSED OFF BEFORE COOKING. IT IS HIGH IN IRON AND LOOKS LIKE TINY GRAINS OF RED QUINOA. USE KAÑIWA AS A BREADCRUMB ALTERNATIVE OR STIR SOME INTO SOUPS, MUFFINS, OR PANCAKE BATTER FOR A TASTY VARIATION. 1 cup kañiwa 3 cups water 1/2 teaspoon sea salt Combine kañiwa, water, and salt in a small pot. Bring to a boil. Reduce heat and simmer over low heat for 30 minutes. Makes 2 cups 9

OATS UNLIKE MOST GRAINS ON STORE SHELVES THESE DAYS, OATS HAVE THE GERM AND BRAN INTACT. SO YOU VE BEEN ENJOYING THIS NUTRITIOUSLY DENSE WHOLE FOOD FOR BREAKFAST ALL ALONG.

11 OATS UNLIKE MOST GRAINS ON STORE SHELVES THESE DAYS, OATS HAVE THE GERM AND BRAN INTACT. SO YOU VE BEEN ENJOYING THIS NUTRITIOUSLY DENSE WHOLE FOOD FOR BREAKFAST ALL ALONG. SEEK OUT STEEL-CUT OR OLD FASHIONED ROLLED OATS FOR THE MOST FIBER AND FLAVOR. 1 cup old fashioned rolled oats 1 2/3 cups water or any type milk pinch of sea salt Combine oats, water or milk, and salt in a small pot. Simmer for 8-10 minutes. Let stand after cooking to absorb more liquid, if desired. OR Combine ingredients in a lidded container. Place in refrigerator overnight. Stir in fruit, seeds, honey, nuts, or nut butter in the morning. Makes 2 servings 10

ALTERNATIVE GRAINS Grain alternatives - a healthy difference I like to think of these alternatives not as depriving myself but as adding more fiber and more nutrient-dense food to my meals.

12 ALTERNATIVE GRAINS Grain alternatives - a healthy difference I like to think of these alternatives not as depriving myself but as adding more fiber and more nutrient-dense food to my meals. You may be familiar with many of the ingredients in this section but the preparation method may be new to you. I love to discover new ways to use healthy ingredients. These recipes offer a healthier version of foods we eat frequently. They are built from plants instead of grains and that is exactly what we need to eat more of. Most of us do not eat enough fiber or the vegetables that contain the various types of fiber our bodies benefit from. Vegetables also contain phytonutrients that provide the antiinflammatory, nutrient dense, antioxidant rich, hydrating benefits that protect our health and make us feel our best.

13 ZUCCHINI NOODLES VEGETABLE NOODLES ALLOW YOU TO ENJOY THE EXPERIENCE OF EATING PASTA PLUS MORE NUTRIENTS WHILE AVOIDING THE BIG INSULIN JAG. USE A VEGETABLE PEELER TO CREATE FLAT NOODLES OR A SPIRALIZER FOR VEGGIE SPAGHETTI. A JULIENNE PEELER WILL STRIP OFF SOME NICE STRAIGHT NOODLES. 1 pound zucchini 1 tablespoon olive oil 1/4 teaspoon salt a pinch pepper 1 tablespoons fresh or 1 teaspoons dried oregano Trim stem from zucchini. Heat oil in a large pan. Use peeler or spiralizer to create desired noodle size. You can use noodles raw at this point or transfer to pan and sauté for 3-5 minutes until just tender. Toss with herbs. Makes 4 servings. 12

CAULIFLOWER RICE WHEN CHOPPED FINELY, CAULIFLOWER BECOMES A BLANK CANVAS READY FOR SOME ADVENTUROUS SEASONING. CONSIDER SOY SAUCE+GINGER+LIME JUICE OR CUMIN+CILANTRO+LEMON JUICE.

14 CAULIFLOWER RICE WHEN CHOPPED FINELY, CAULIFLOWER BECOMES A BLANK CANVAS READY FOR SOME ADVENTUROUS SEASONING. CONSIDER SOY SAUCE+GINGER+LIME JUICE OR CUMIN+CILANTRO+LEMON JUICE. IF YOU VE NEVER TRIED THIS METHOD OF COOKING CAULIFLOWER YOU RE IN FOR A GREAT SURPRISE. 1 medium head of cauliflower 2 tablespoons olive oil 1/2 teaspoon salt 1/4 pepper 2 tablespoons fresh parsley, chopped Trim the bottom of the core from cauliflower. Cut into small sections that will fit into your food processor. Use s blade or grating blade to chop cauliflower into ricesized pieces. You can use raw at this point if desired. Heat oil in a large pan. Transfer cauliflower rice to pan, toss in oil, cover and cook for 10 minutes until tender. Stir in parsley. Makes 6 servings. 13

15 JICAMA TORTILLA JICAMA HAS THE TEXTURE AND TASTE OF A POTATO + AN APPLE. THIS CREATIVE TORTILLA WILL GIVE YOU LESS OF A GLYCEMIC RESPONSE THAN A FLOUR TORTILLA SO GET YOUR HEALTHY TACO INGREDIENTS READY TO GO. 1 large jicama Peel outer layer from jicama and slice in half. Use a mandolin or very sharp knife to slice thin rounds. Use raw or bake the jicama rounds at 350 on a parchment paper lined baking sheet for 5 8 minutes until softer and pliable. Fill with your favorite taco filling. Makes many tortillas. 14

16 COCONUT FLOUR CRUST COCONUT FLOUR HAS SIGNIFICANTLY MORE FIBER THAN PROCESSED WHEAT FLOUR. PAIR THE WEIGHT CONTROL ADVANTAGES OF EATING FIBER WITH HEALTHY TOPPINGS LIKE LEAFY GREENS AND SEASONAL VEGETABLES AND YOU LL NEVER FEEL GUILTY EATING PIZZA AGAIN. ¼ cup coconut oil, melted 3 eggs 6 tablespoons coconut flour 1 teaspoon baking powder ¼ teaspoon sea salt Preheat oven to 350. Line a pizza pan or baking sheet with parchment paper. In a medium bowl, combine coconut oil, and eggs. In a small bowl, stir together coconut flour, baking powder, and salt. Blend dry ingredients into wet. Transfer crust to prepared pan. Pat out evenly to about 1/2- inch thickness. Bake 20 minutes. Remove from oven and top with pizza sauce and toppings. Return to the oven for 2-3 minutes to melt cheese and cook toppings. Makes one crust. 15

17 CHICKPEA FLOUR PANCAKE ALSO KNOWN AS SOCCA, THIS GLUTEN-FREE, VEGAN PANCAKE HAS THE NUTTY SWEET FLAVOR OF CHICKPEAS. SERVE IT WARM FROM THE OVEN WITH SPREADS OR STUFF WITH VEGETABLES AND SALSA, ROLL AND EAT. 1 cup chickpea flour 1 cup water 1 1/2 tablespoons olive oil, plus more for pan 1/2 teaspoon sea salt 1 tablespoon fresh rosemary, chopped (optional) 1 clove garlic, minced (optional) In a small bowl, combine chickpea flour, water, olive oil, and salt. Set aside for 30 minutes. Preheat oven to 450. Place cast iron skillet or oven-proof pan in oven for 5 minutes. Remove HOT skillet from oven. Coat bottom of pan with 1 teaspoon of olive oil. Whisk batter briefly and pour 1/3 of it into hot skillet. Rotate pan so batter coats surface of pan. Bake 8-10 minutes, until cooked through. Place under broiler 1-2 minutes to brown the surface. Remove flatbread from pan. Slice into wedges. Repeat twice with remaining batter. The pancake is best while still warm. Makes 3 7" pancakes. 16

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19 GRAIN FREE FLAXSEED BREAD YOU WON T MISS BREAD WITH THIS NUTRIENT-DENSE, HIGH FIBER WINNER. GO AHEAD AND MAKE A SANDWICH, TOAST IT UP, OR MAKE SCRUMPTIOUS CROUTONS. THE POSSIBILITIES ARE ENDLESS. ¾ cup tahini 6 eggs 2 teaspoons honey, agave, or monkfruit powder ¼ cup coconut oil, melted 1 teaspoon apple cider vinegar ¼ cup flaxseed, ground 3 tablespoons coconut flour 1 tablespoon psyllium husks, ground 1/2 teaspoon baking soda ½ teaspoon sea salt Preheat oven to 350 F. Line an 8 x 4-inch loaf pan with parchment paper. Use a mixer to blend almond butter, eggs, honey, coconut oil and apple cider vinegar together until smooth. In a small bowl, combine ground flax, coconut flour, baking soda, and salt. Mix dry ingredients with wet for 2 minutes. Transfer to prepared loaf pan. Bake minutes. Cool for 10 minutes before using parchment paper to lift loaf from pan. Transfer to wire rack to cool completely. Makes 1 loaf 18

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21 PLANTAIN FLATBREAD PSYLLIUM HUSKS NOT ONLY GIVE THIS BREAD ITS SPRINGY TEXTURE, IT ALSO IS A FIBER THAT YOUR GOOD GUT BACTERIA LOVE TO EAT! 1 15 ounce can coconut milk, regular not lite, chilled 2 green plantains 2 tablespoons coconut flour 1 tablespoon physllium husks (ground) ½ teaspoon baking soda ¼ cup nutritional yeast ¼ teaspoon sea salt Preheat the oven to 350. Line a cookie sheet with parchment paper or a silicone liner. Scoop out the coconut cream from the top of the chilled coconut milk and place in a food processor.. Reserve the remaining milk for smoothies or for cooking rice. Use a knife to slice the green skin, then peel back the skin or cut it off. Chop the plantain flesh and add to processor. Pulse processor a few times. Add remaining ingredients. Process until a smooth batter forms. Transfer the batter to the lined baking sheet and spread to about 1/4 inch thickness. Bake for 20 minutes, until edges begin to brown lightly. Remove from heat and allow to cool before slicing. 20

Quinoa Recipes. Quinoa Chenopodium Quinoa. Prepared by IncaNorth Marketing

Quinoa Recipes. Quinoa Chenopodium Quinoa. Prepared by IncaNorth Marketing Quinoa Recipes Quinoa Chenopodium Quinoa Prepared by IncaNorth Marketing What is Quinoa If you are looking for a nutritious alternative to meat or want to bring variety to your diet that is delicious,