Posts Tagged ‘gluten free’

Recipe: Low-Fat, Low-Carb Honey Mustard Sauce

Dear Reader,

Just a quick recipe to share today. This is my low fat, low carb honey mustard sauce. I like to put it on roasted potatoes or to throw it in a pot with sausage and greens, onions, cabbage, etc. Because of the molasses it is not no carb so if you are using it in a THM S setting you will want to make sure you don’t overdo the molasses.

Low fat, low carb Honey mustard sauce

Ingredients:

1 tbsp Dijon mustard

2 tbsp xylitol

2 tbsp cider vinegar

1 tsp molasses (you can up this to as much as 1 tbsp in a E meal)

All the ingredients except the mustard

All the ingredients except the mustard

Directions:

Mix all ingredients. That’s it! I told you it was easy

Ta-da! Sauce!

Ta-da! Sauce!

Nebby

Recipe: Low Fat Burrito Pie (dairy-free, gluten-free), THM E

Dear Reader,

I haven’t been adhering strictly to the Trim Healthy Mama (THM) way of eating (WOE; don’t you love acronyms?) in recently months. I still have it in the back of my mind, but have been leaning more towards JUDDD. But my teenage daughter recently expressed an interest in it and so I have been trying to cook THM for her and also to adhere more to it myself in a show of solidarity. It has been working for her, at least to some degree. I try not to ask about it too often.

I don’t know about you, but I find it harder to come up with low-fat (THM E) recipes, especially ones my whole family can eat since we also have other food sensitivities. This recipe fit the bill. It is low-fat, dairy-free, soy-free, and gluten-free. Unfortunately, I had a computer error and lost half the pictures, including the ones of the finished product, so you will have to use a bit of imagination.

Low-Fat Burrito Pie

Ingredients:

3 c cooked rice (a great way to use up leftovers!)

2 cans fat-free refried beans

2x 12 oz. cans chicken (or leftover cooked chicken, cut into small chunks or shredded)

1 tsp salt

chili powder, garlic powder, and onion powder to taste

1x 15 oz can tomato sauce

1/2 tsp salt

chili powder to taste

gluten-free corn tortillas

Directions:

1. Preheat oven to 400.

2. Mix together in a large bowl the precooked rice, chicken, beans, 1 tsp salt, and seasonings.

The filling mixture

The filling mixture

3. In another bowl, stir 1/2 tsp salt and additional chili powder into tomato sauce.

The sauce

The sauce

4. Cut tortillas into quarters to make wedges.

5. In a 9×13″ casserole dish, spread a couple of tablespoons of the sauce. Place a single layer of tortilla wedges on top of sauce. Spread with 1/3 of rice and bean mixture. Top with 1/3 of remaining sauce. Continue to layer in this fashion (like you would for a lasagna): tortillas, rice and beans, sauce. End with a layer of tortilla wedges and the last of the sauce.

Beginning the layering process

Beginning the layering process

6. Cover loosely with foil and bake in preheated oven for 25 minutes. Remove foil and bake for another 10-15 minutes.

If desired, you can serve fat-free sour cream or Greek yogurt as a topping for those who can eat dairy.

Enjoy!

Nebby

Recipe: Pumpkin Muffins — Gluten-free and Low Carb (THM- S)

Dear Reader,

I love my peanut butter muffin recipe, but sometimes a girl needs a change so I recently adapted them to make pumpkin muffins. These are gluten-free and low-carb and have some extra protein added in. If you are on the THM diet, they are an S.

Pumpkin Muffins:

Makes approx. 9 muffins

Ingredients:

3/4 flax meal

3/4 c blanched almond meal (if it doesn’t say blanched, it has a different consistency and will likely give a grainier texture)

1 scoop (1/3 c) protein powder (I sued whey but you could use egg white if you need to avoid dairy)

1/2 c xylitol, truvia, or THM sweet blend

1 tsp salt

1 tsp xantham gum

1 tsp baking soda

1 tsp cinnamon

big dash nutmeg

1/2 c canned pumpkin

1/2 c almond milk (or other milk of choice)

1 tsp vanilla

2 eggs or 1/3 c egg whites

Directions:

Preheat oven to 400. Grease a muffin tin. In a large bowl, combine the dry ingredients and mix well. Add the wet ingredients and stir until thoroughly moistened and of a uniform consistency. Drop by spoonfuls into the prepared muffin tin, filling each cup up about half way. Bake in preheated oven for 20-25 minutes until a toothpick inserted in the center comes out clean. Enjoy!

pumpkinmuffins1 pumpkinmuffins3

Nebby

 

 

My New “You Decide” Gluten-Free Cookie Recipe (Add Chocolate chips, Raisins, etc.)

Dear Reader,

Unable to wait any longer for Christmas, I have already shared with you my gingerbread cookie recipe. I wanted now to give the plain version of that recipe. I say plain but the truth is there are lots of ways you can make these cookies — add chocolate chips, or raisins and nuts, or craisins and white chocolate chips — the possibilities are endless. These are really “you decide” cookies.

In addition to being gluten-free, you can also make these cookies low sugar by using xylitol in place of the sugar or low-fat. Plus because the dough gets refrigerated before baking, you can keep a roll of it in the fridge and bake them up anytime you want them in just minutes (like those store-bought cookie doughs, but healthier and gluten-free; I’m not sure I can say cheaper given the price of gluten-free flours 😉 ).

If you make so many cookies that you aren’t able to eat them all before they begin to get dry, try popping them in the microwave for a few seconds. They will soften up plus you will have warm cookies to eat again.

You Decide Gluten-free Cookies

Ingredients:

1 c millet flour

1 c gluten-free oat flour

1/2 c tapioca starch (same thing as tapioca flour)

1/2 c coconut flour

1/2 tsp salt

4 tsp baking powder

1 tsp xantham gum

1 c granulated sugar or xylitol (use xylitol for the low sugar option)

1/2 c Lighter Bake* (use for low-fat version) or 1 c butter, melted

1 tsp vanilla

3 tbsp egg whites (use for low-fat version) or 1 whole egg

1 tbsp molasses

1/2-1 c almond milk (if allergic to nuts, substitute another milk of your choice)

*If you are not familiar with Lighter Bake, it is a fat substitute made from pureed dates (I believe). You should be able to get it in the baking aisle of your grocery store.

Directions:

1. Combine flours, salt, powder, and xantham in a large bowl. Whisk them all together till you can’t tell what’s what.

2. In a separate bowl, combine the xylitol or sugar, vanilla, egg, molasses, and the Lighter Bake or melted butter. Mix well.

3. Add the wet ingredients to the dry; stir well. The mix will be fairly dry still at this point.

4. Add 1/4 c of almond milk at a time to the dough. Stir well with each addition. I found that the first time I made these, it took me 1 full cup of milk, but the second I only needed 1/2 cup. The goal here is to not have any powdery-ness left but to not have too sticky a dough either; you want it to be just moistened. (My guess is that using sugar rather than xylitol the second time meant I needed less liquid.)

5. When your dough is thoroughly mixed, wrap it in plastic wrap and leave it in the fridge for at least 2 hours (you can even wait a couple of days). If you want to be able to just slice them and go, wrap them in a long tube, like that store-bought dough you can just buy and bake (see the pictures below).

6. When ready to bake, preheat the oven to 350. Slice the dough into 1/4″ slices, place on parchment lined cookie sheet (or sue those silicone liners) and bake for 10-12 minutes.

Happy baking!

Nebby

Making your own ready-to-bake cookie dough tubes

Plop the dough down on a long piece on plastic wrap

Plop the dough down on a long piece on plastic wrap

Fold the wrap in on both sides and squeeze the dough through it into a long tube shape -- no messy hands here!

Fold the wrap in on both sides and squeeze the dough through it into a long tube shape — no messy hands here!

The end result -- ready to slice and bake whenever you need it

The end result — ready to slice and bake whenever you need it

Here it is on a plate to go in the fridge

Here it is on a plate to go in the fridge

 

Recipe: Gluten-Free Gingerbread Cookies, Low-fat and Low Sugar options too

Dear Reader,

It’s cookie time! This is a variation of my new basic gluten-free cookie recipe. I haven’t actually published that recipe yet (stay tuned!), but the gingerbread variety seems like a must have this time of year so I didn’t want to put it off.

I have one child who can’t have dairy, wheat or soy and another who has Type 1 Diabetes and does better with lower carb foods. These cookies work for both their needs. I make them both low-fat and lowish carb when making them for just our family, but as you will see below, there are  a number of options here. I hope your family likes them as much as ours did.

The dough gets refrigerated for  a few hours before baking. I haven’t actually tried not doing this; if you are in a hurry, you could give it a whirl. Be sure to let me know how it turns out if you do. I actually like making cookies in two stages; I confess that I can only handle so much cookie-making with kids before my patience wears thin. Taking a break in the middle gives us all a chance to chill out as the cookie dough chills so we are fresh when it comes to the messy process of rolling out and decorating.

If you make so many cookies that you aren’t able to eat them all before they begin to get dry, try popping them in the microwave for a few seconds. They will soften up plus you will have warm cookies to eat again.

Gluten-free Gingerbread Cookies

Ingredients:

1 c millet flour

1 c gluten-free oat flour

1/2 c tapioca starch (same thing as tapioca flour)

1/2 c coconut flour

1/2 tsp salt

4 tsp baking powder

1 tsp xantham gum

1/2 tsp ginger

1/4 tsp ground cloves

1/2 tsp nutmeg

1 tsp cinnamon

1 c granulated sugar or xylitol (use xylitol for the low sugar option)

1/2 c Lighter Bake* (use for low-fat version) or 1 c butter, melted

1 tsp vanilla

3 tbsp egg whites (use for low-fat version) or 1 whole egg

2 tbsp molasses

1/2-1 c almond milk (if allergic to nuts, substitute another milk of your choice)

*If you are not familiar with Lighter Bake, it is a fat substitute made from pureed dates (I believe). You should be able to get it in the baking aisle of your grocery store.

Directions:

1. Combine flours, salt, powder, xantham and spices in a large bowl. Whisk them all together till you can’t tell what’s what.

2. In a separate bowl, combine the xylitol or sugar, vanilla, egg, molasses, and the Lighter Bake or melted butter. Mix well.

3. Add the wet ingredients to the dry; stir well. The mix will be fairly dry still at this point.

4. Add 1/4 c of almond milk at a time to the dough. Stir well with each addition. I found that the first time I made these, it took me 1 full cup of milk, but the second I only needed 1/2 cup. The goal here is to not have any powdery-ness left but to not have too sticky a dough either; you want it to be just moistened. (My guess is that using sugar rather than xylitol the second time meant I needed less liquid.)

5. When your dough is thoroughly mixed, wrap it in plastic wrap and leave it in the fridge for at least 2 hours (you can even wait a couple of days). If you want to be able to just slice them and go, wrap them in a long tube, like that store-bought dough you can just buy and bake.

6. When ready to bake, preheat the oven to 350. Now comes the fun part, you can either just cut the dough into slabs or roll it out on parchment paper or a well floured (with gluten-free flour, of course; I use oat for this) surface and use cookie cutters. If your dough is too sticky, work more oat flour into it. Decorate with sprinkles, etc. if desired.

7. When you have your cookies looking the way you want them, place them on a cookie sheet lined with parchment or one of those silicone baking sheet liners and bake them in your preheated oven for 10-12 minutes.

And here is how they look:

Ready to bake

Ready to bake

The finished product -- my 9yo did all the decorating, btw.

The finished product — my 9yo did all the decorating, btw.

And finally, a close up

And finally, a close up

Happy Baking!

Nebby

THM Recipe: Peanut Butter Muffins (S)

Dear Reader,

Looking for something a little more indulgent? I have a new variant of these muffins with chocolate . . .mmmm . . .  Check it out here.

Here once again is a Trim Healthy Mama recipe. These muffins are dense but tasty. They make a nice breakfast or snack.

Peanut Butter Muffins (S):

Ingredients:

1/2 c flax seed meal

1/2 c defatted peanut flour

1/3 c xylitol

stevia to taste (optional)

1/2 tsp baking soda

1 c peanut butter

1 c almond milk

1 tsp vanilla

2 eggs or 1/3 c egg whites

Directions:

Preheat oven to 350. Mix all ingredients well (Gluten-free flours can take  a few minutes to absorb the moisture so if it seems liquid let it sit  a bit and then stir again before adding more dry ingredients). Divide batter among greased muffin cups. Bake 30 minutes.

Makes 12 muffins.

Peanut Butter Muffins (S)

Peanut Butter Muffins (S)

Enjoy!

Nebby

 

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