Gluten Free Resources

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Gluten containing Grains

Wheat, Spelt, Bulgar, Couscous, Oats/Oat flour, Rye/rye flour, Barley/barley flour

Gluten Free Grains

Buckwheat/buckwheat flour, Amaranth/arrowroot, Chickpea flour/pea flour, Corn/maize flour/polenta, Millet/millet flour, Potato Flour, Quinoa/quinoa flour, Rice/rice flour, Tapioca

As you can see there are actually more grains that are gluten free than contain gluten.

Please remember that a grain that has been processed into flour invariably has lost most of its nutrition and has a higher glycemic index.

Most Grains contain anti-nutrients so should be soaked for 8 – 24 hours before cooking, however time is often an issue so if the soaking is sometimes skipped it wont affect the meal.

When soaking grains add ½ Tbs of whey, yoghurt or kefir to the water with enough water to generously cover the grain. Drain and rinse before adding freshwater to cook.

Refer to the Whole foods handbook for the basic preparation of these foods.

1. Quinoa Salad

Soak 1C Quinoa over night if possible.

Place grain in a saucepan and add 2tbs fresh boiling water, cook 5minutes. This should absorb all the water and leave you with fluffy grains – take care not to burn on the bottom of the pan.

Leave to cool

Place in a salad bowl:

1 medium carrot grated,

½ a medium beetroot grated

1 spring onion finely chopped

1-2 stalks celery finely chopped

1 capsicum finely chopped (if in season)

2tbs mustard

2tbs olive or hemp oil

2tsp cider vinegar

Cooked quinoa

Salt and pepper to taste

Mix together well

2. Polenta (course ground corn/maize) Nourishing Traditions pg 487

Soak 2C polenta overnight if possible.

Bring 3C water or chicken stock to the boil with 2tsp sea salt. Slowly add soaked polenta stirring constantly with a whisk. Lower heat and continue stirring for another 15-30 minutes until liquid is reduced and polenta is so thick it comes away from the sides of the pan. Stir in 1C grated tasty cheese and any other flavourings you might like (sautéed onion, garlic, herbs etc) pour into a buttered 25x30cm Pyrex dish. Bake at 150oC for about 1 ½ hrs.

3. Buckwheat Porridge

Soak about 1C (for 3-4 people) overnight if possible.

In the morning rinse buckwheat place in a saucepan and add 1 ½ C water, bring to the boil ad simmer for about 20min, until all the water has been absorbed or the buckwheat is cooked to your liking (if water remains simply strain off through a sieve).

Place desired amount in a breakfast bowl add any or all of the following:

A few pats of butter,

A spoonful of desiccated coconut,

A dollop of honey,

Sliced banana of other fruit,

A sprinkling of nuts

4. Chickpeas – Raw Hummus

Soak 1C chickpeas in plain filtered water overnight, drain and leave to sprout in a warm place for a couple of days rinsing each day – sprouts should be ½ - 1cm long.

Place chickpeas, 2Tbs tahini or peanut butter, 2 cloves garlic, 1tsp salt, juice of 1 lemon in a food processor and whizz until smoothish.

5. Brown Basmati Rice

Place 1 C rice in 2 C boiling water or chicken stock with salt to taste. Cover and simmer for 20min or until water has been absorbed.

6. 3 Bean Salad

1 tin organic salad bean mix – add any fresh veges you might like, chopped onion, capsicum, tomato, cucumber, celery, garlic, parsley etc

Toss with 1-2tbs of the following vinaigrette

1tsp mustard

1tsp oregano

2tbs vinegar

½ C olive oil

1 clove garlic crushed

Place in a jar with a pinch of salt and shake until oil is well mixed

7. Seeds

Nutaroons + Sesame crackers

Dr. Mercola’s Total Health Program pgs 208 & 205

Nutaroons

1 1/3 C Sunflower seeds

1 1/3 C desiccated coconut

¼ C dried fruit (raisins, cranberries, etc)

½ tsp baking soda

1 tsp cinnamon

1 large egg

1 ½ Tablespoons Honey

½ tsp vanilla extract

½ C Yoghurt or Kefir

Preheat oven 150oC. Place all ingredients into the bowl of a food processor and process until it becomes a homogenous thick batter. This thickens as it sets so let it rest for a few minutes before forming into cookies.

Drop spoonfuls onto a greased cookie sheet. Bake for 10 – 15 minutes checking periodically.

8. Bulgur – Tabouli (contains Gluten)

3/4 cup boiling water

1/2 cup cracked wheat or fine bulgur

1/2 cup minced parsley

1/4 cup minced mint leaves

1/2 cup finely chopped green onion

1 tomato, diced (when in season)

1 cucumber, seeded and diced (when in season)

3 tablespoons olive oil

2 tablespoons lemon juice, or to taste

1 tsp. sea salt, or to taste

Pepper to taste

Pinch allspice

Pour boiling water over the cracked wheat, cover, and let stand about 20 minutes until wheat is tender and water is absorbed. Add the chopped vegetables and toss to mix. Combine oil or substitute, lemon juice, salt, pepper, and allspice. Add to wheat mixture and mix well. Chill.

9. Millet

1 C millet

2 C warm water + 2Tbs whey, yoghurt or kefir

1 tsp sea salt

2-4 Tbs butter

Soak millet overnight in water and whey mix if time allows. Bring to the boil and skim off any scum that floats to the surface. Reduce heat stir in salt and buter and cover tightly. Cook over lowest possible heat for 30-45 min.

10. Tempeh – Fermented Soy

MARINADE:

1/4 c. soy sauce

2 tsp. honey

1 tbsp. grated ginger

2 cloves minced garlic

1/4 c. lemon juice

Combine the marinade ingredients. Cut tofu into chunks and add to marinade. Refrigerate for several hours (or minutes). Drain the tofu.

Gently fry the tofu in coconut oil or dripping.

11. Spiced Vegetable and Lentil Roast

150g small brown lentils

2-3 cloves garlic chopped

1 med onion chopped and lightly sautéed in butter

1 med carrot

1 stick celery chopped

1 tsp ground cumin

1 tsp ground coriander

¾ tsp ground turmeric

Salt to taste

1/3 C millet

Miso

Fresh ground nuts

Butter

Put lentils, onion, garlic, carrot, celery, spices and salt in a saucepan. Just cover with water, bring to the boil, cover and simmer stirring occasionally 30 mins or until lentils are tender. Sprinkle in the millet and add approximately 1 C water (if all previous water is absorbed) or less, cook for a further 10 min until millet is tender and water has been absorbed. Preheat oven to 150^oC. Transfer the mixture to a 25cm X 12cm loaf tin. Spread the miso over the top then sprinkle over the ground nuts and dot with butter.

Bake in the low over for 45 – 50mins finish off by briefly grilling the top to crisp it up

Meal Ideas for use of lentils:

Lentil Dahl, Curry’s, Lasagna, Casserole, Soups, Rissoles, Mince replacement in most recipes

Lentil Bolognese

Ingredients; 1 cup lentils, 1 large onion, 1 tin organic tomatoes, ½ cup red wine, oregano, garlic, honey, Worcester sauce

1 cup lentils simmer in ½ cup of water for 3o min (Brown lentils or 20min (Red lentils)

Fry 1 large onion in butter till golden brown then add 4-5 cloves of garlic

Add 1 tin of organic tomatoes, ½ cup red wine, ½ teaspoon of dried oregano, pinch of sea salt and pepper, 1 table spoon of honey, knob of butter and dash of worcestershire sauce, simmer until thick and then add the lentils.

Can be served over gluten free pasta, or with a potato top as Lentil Shepherds Pie - very nice with a little Hohepa cheese grated on top!

Lentil Dal – Serve with brown basmati rice

Ingredients:

1/2 cup yellow lentils

1/2 tsp each mustard seeds & cumin seeds

1 cup water

chopped green chillies (to taste)

1 tbsp chopped cilantro

juice of half a lemon

salt to taste

Instructions:

Wash the lentils well, add 1 cup of water and cook the lentils in a pressure cooker till they are well done.

In a pan, heat the oil, splutter the mustard & cumin seeds in the hot oil.

Add the cooked lentils with a cup of water, salt and chopped green chillies.

Boil for about 5 minutes, turn off the heat and add add the lemon juice and chopped cilantro.

Sesame Vegetable crackers

2C hulled sesame seeds

1C sunflower seeds

½ C linseeds

2 garlic cloves

1 spring onion

1tsp kelp salt

2 stalks celery chopped

½ c chopped parsley

Soak seeds in filtered water 8-12 hrs draining and rinsing several times. Drain well by placing seeds in a strainer. Put all ingredients into bowl of a food processor and blend (may need to be done in two batches) until a thick dough forms.

Roll or pat dough to 3 cm thickness. Make a grid of cuts to the desired cracker size. Place in a dehydrator and dry for 8-12 hrs or until crisp for ‘live’ crackers. Or bake as cool as oven gets until crisp.

A great website for more gluten free ideas is www.Glutenfreeliving.co.nz

A list of Gluten containing foods in case you really want to avoid gluten!

Abyssinian Hard (Wheat triticum durum)
Alcohol (Spirits - Specific Types)
Amp-Isostearoyl Hydrolyzed Wheat Protein
Atta Flour
Barley Grass (can contain seeds)
Barley Hordeum vulgare
Barley Malt
Beer (most contain barley or wheat)
Bleached Flour
Bran
bread Flour
Brewer's Yeast
Brown Flour
Bulgur (Bulgar Wheat/Nuts)
Bulgur Wheat
Cereal Binding
Chilton
Club Wheat (Triticum aestivum subspecies compactum)
Common Wheat (Triticum aestivum)
cookie Crumbs
Cookie Dough
Cookie Dough Pieces
Couscous
Criped Rice
Dinkle (Spelt)
Disodium Wheatgermamido Peg-2 Sulfosuccinate
Durum wheat (Triticum durum)
Edible Coatings
Edible Films
Edible Starch
Einkorn (Triticum monococcum)
Emmer (Triticum dicoccon)
Enriched Bleached Flour
Enriched Bleached Wheat Flour
Enriched Flour
Farina
Farina Graham
Farro
Filler
Flour (normally this is wheat)
Fu (dried wheat gluten)
Germ
Graham Flour
Granary Flour
Groats (barley, wheat)
Hard Wheat
Heeng
Hing
Hordeum Vulgare Extract
Hydrolyzed Wheat Gluten
Hydrolyzed Wheat Protein
Hydrolyzed Wheat Protein Pg-Propyl Silanetriol
Hydrolyzed Wheat Starch
Hydroxypropyltrimonium Hydrolyzed Wheat Protein
Kamut (pasta wheat)
Kecap Manis (Soy Sauce)
Ketjap Manis (Soy Sauce)
Kluski Pasta
Maida (Indian wheat flour)
Malt
Malted Barley Flour
Malted Milk
Malt Extract
Malt Syrup
Malt Flavoring
Malt Vinegar
Macha Wheat (Triticum aestivum)
Matza
Matzah
Matzo
Matzo Semolina
Meringue
Meripro 711
Mir
Nishasta
Oriental Wheat (Triticum turanicum)
Orzo Pasta
Pasta
Pearl Barley
Persian Wheat (Triticum carthlicum)
Perungayam
Poulard Wheat (Triticum turgidum)
Polish Wheat (Triticum polonicum)
Rice Malt (if barley or Koji are used)
Roux
Rusk
Rye
Seitan
Semolina
Semolina Triticum
Shot Wheat (Triticum aestivum)
Small Spelt
Spirits (Specific Types)
Spelt (Triticum spelta)
Sprouted Wheat or Barley
Stearyldimoniumhydroxypropyl Hydrolyzed Wheat Protein
Strong Flour
Suet in Packets
Tabbouleh
Tabouli
Teriyaki Sauce
Timopheevi Wheat (Triticum timopheevii)
Triticale X triticosecale
Triticum Vulgare (Wheat) Flour Lipids
Triticum Vulgare (Wheat) Germ Extract
Triticum Vulgare (Wheat) Germ Oil
Udon (wheat noodles)
Unbleached Flour
Vavilovi Wheat (Triticum aestivum)
Vital Wheat Gluten
Wheat, Abyssinian Hard triticum durum
Wheat amino acids
Wheat Bran Extract
Wheat, Bulgur
Wheat Durum Triticum
Wheat Germ Extract
Wheat Germ Glycerides
Wheat Germ Oil
Wheat Germamidopropyldimonium Hydroxypropyl Hydrolyzed Wheat Protein
Wheat Grass (can contain seeds)
Wheat Nuts
Wheat Protein
Wheat Triticum aestivum
Wheat Triticum Monococcum
Wheat (Triticum Vulgare) Bran Extract
Whole-meal Flour
Wild Einkorn (Triticum boeotictim)
Wild Emmer (Triticum dicoccoides)
The following items may or may not contain gluten depending on where and how they are made, and it is sometimes necessary to check with the manufacturer to find out:
Artificial Colour
baking powder
Caramel Color
Caramel Flavoring
Clarifying Agents
Coloring
Dextrins
Dextrimaltose
Dry Roasted Nuts
Emulsifiers
enzymes
Fat Replacer
Flavoring
food Starch
Food Starch Modified
Glucose Syrup
Gravy Cubes
Ground Spices
Hydrolyzed Plant Protein
Hydrolyzed Protein
Hydrolyzed Vegetable Protein
Hydrogenated Starch Hydrolysate
Hydroxypropylated Starch
Maltose
Miso (some types)
Mixed Tocopherols
Modified Food Starch
Modified Starch
Natural Flavoring
Natural Flavors
Natural Juices
Non-dairy Creamer
Pregelatinized Starch
Protein Hydrolysates4
Seafood Analogs
Seasonings
Sirimi
Smoke Flavoring
Soba Noodles
Soy Sauce
Soy Sauce Solids
Sphingolipids
Stabilizers
Starch
Stock Cubes
Suet
Tocopherols
Vegetable Broth
Vegetable Gum
Vegetable Protein
Vegetable Starch
vitamins
Wheat Starch