glutenfreefitandfrugal

To share tasty, nutrient dense Gluten Free recipes, fitness & wellness tips and best prices for GF ingredients & healthy products in my locale.


2 Comments

Hamburger-Sandwich Buns

Yikes the Umami Burgers are almost ready and you thought you had time to make gfJules Hamburger Buns or Rebecca’s GF Buttermilk HB Buns, but you don’t…no need to panic ! These Yeast-Free Keto Buns are ready in 15 minutes.

You probably have these main ingredients on hand:  Parmesan & Psyllium Husk Powder, Almond Flour.  You can find the recipe at Ginny’s Low Carb Kitchen or look at my Hamburger-Sandwich Buns recipe, I’ve added another column to make a double batch.  This recipe makes 4 skinny buns that are hard to slice in half because I used a Wilton mini-spring form pan.    If you have a Muffin Top pan  you should be good to go !


Leave a comment

Coconut Matcha Latte

I can’t sleep if I drink a single cup of coffee.  So I drink my warm Lemon Water then have a Coconut Matcha Latte to kick start my day.   I journal, I reflect on what I did right yesterday,  jot down a few things that I’m grateful for then plan my day over a cuppa.

Matcha has less caffeine than Coffee but more than regular Green Tea as we’re drinking the tea leaves not just the steeped liquid.  You get the Buzz but not the jitters due to the L-Theanine content which reduces anxiety.

Matcha and Coconut Oil are loaded with many benefits:  “improved heart health,  lowered blood sugar levels, increased weight loss…may prevent cancer”, boosts your metabolism and immune system, offers a great source of anti-oxidants (ECGC). The Blue Zone Centurions drink a lot of  Tea!

Simply microwave the Almond Milk and Coconut Oil in a mug.  Stir in Matcha Tea,  Sweet Leaf Stevia and add hot Water.  Blend well with a Japanese Chasen.  If you don’t have this  bamboo whisk, push the Matcha through a fine sieve with a spoon.

If money is no object, use Ceremonial grade tea.  It can run $20 per 100 grams for David’s Tea connoisseurs.  I use Culinary grade tea.  It’s a brownish-green, more bitter, not organic but affordable.   Hamasaen brand is $43 for a Kg bag at the local Asian grocery.  I like it strong so for Newbies,  please start off with half the amount of Matcha and Sweetener.  Some pre-made mixes include Vanilla, Cinnamon and Coconut Milk, so you can try these add-ins and adjust to your liking.


Leave a comment

Coconut Flour Tortillas

Pliable Coconut Flour Tortilla

Coconut Mama’s Coconut Flour Tortilla

Coconut Mama’s recipe moniker is a bit misleading, but these Coconut Flour Tortillas are fantastic for Burritos and Sandwich Wraps.   It’s so easy to make these tasty & pliable Tortillas. I’m holding one, ready to fill it with Chicken Salad,  Fajita or Taco Mix.  You can add Vanilla to this versatile batter to make Dessert Crepes too.

Tiffany makes 8″ Tortillas, cooking both sides till golden brown.  I ladle enough batter to cover a 9″ crepe pan on medium heat.  I  cook them just long enough so I can flip them, then lower the heat to finish the other side.  Both sides are light with toasted Flax Seed Meal flecks.

Cool on wire racks and separate the Tortillas with wax paper or parchment paper.  If you don’t use them all, place them in a bag or container in the fridge.

Coconut Flour Tortillas

I added another column in the Coconut Flour Tortillas PDF if you want to start with half a recipe.

 


Leave a comment

GF Super Soft Dinner Rolls

This is the best gluten free recipe in terms of white bread texture ! It’s light, fluffy and it’s so amazing, the Gluten Free & MORE! Magazine posted Carol Kicinski’s GF Super Soft Dinner Roll recipe on their web site.  You won’t have to substitute a single thing, albeit she offers an egg-free version.  You can use any kind of Milk.  I used a can of Coconut Milk and Unsweetened Almond Milk.  I’ve had success with both hand and machine mixing.  

Just like Jamie Oliver’s GF Yorkies, the key is White Rice Flour and Glutinous Rice Flour which can be bought at most retailers or online. The Erawan Rice and Tapioca Flours at my local Asian grocery store are only $1.50 for 400 grams.

Download the PDF for GF Super Soft Dinner Rolls

The recipe yields 24 rolls.  I filled 2 large silicone muffin trays, so my 12 rolls are twice as big!  My Kitchen Aid oven has a bread proofing setting.  I don’t cover them as they double in height.  After they rise,  remove from the oven.  Crank up to 375 degrees and set it for 18 minutes.  If it gets too dark, just tent with foil.

After they cool for 15 minutes you can wrap it up, store and reheat in a 350 degree oven.  Its odd that this recipe uses 2 Tbsp Yeast and 1 Tbsp Baking Powder…which can be next to impossible to buy in stores or on-line during the COVID-19 crisis.  I’ve had success substituting half the Yeast with 100 grams of Wild Yeast Starter (similar to Sour Dough Starter). 

20181225_GFSuperSoftDinnerRolls


Leave a comment

Salted Caramel Frosted Brownies

Salted Caramel Frosted Brownies are a Winner !  Hubby asked, “what did you put in the frosting to make it taste like REAL frosting ?!”  Short answer: Coconut Milk, Cocoa and Lakanto. You chill 2 cans of Full fat Coconut Milk and scoop up the healthy fat solids that rise to the top.  Whip the rich fat with Cocoa and Lakanto, a natural Monk Fruit sweetener. I used the Monk Fruit-Erythritol blend found at the Bulk Barn.

I reduced the suggested baking time from 12-15 to 10-12 minutes.  In my haste, I accidentally put ground Himalayan Sea Salt in the brownie.  Its supposed to be sprinkled on top, but it still turned out great.

My Caramel drizzle didn’t look too appetizing so I put shaved Dark Chocolate all over the top of the Brownie.  What’s a few extra calories at this point, right ?

Note:  Next time I may reduce the Maple Syrup in half by adding 1/4 Cup Lakanto or  1/4 Tsp Green Stevia.


2 Comments

Blueberry Cottage Cheese Pancakes

Source: This recipe was adapted from a Cinnamon Peach Cottage Cheese Pancakes found on the AllRecipes website.  This is my adaptation using blueberries and/or blackberries, Blueberry Cottage Cheese Pancakes

Notes: Before going Gluten-Free, I just used whole wheat flour. After many different variations to make the recipe healthier, I’m happy with this recipe, albeit it’s a bit more complicated. I use the substitutions in BOLD and all the Optional ingredients. I’m pretty much set but I still tinker with the sugar & oil substitutions. Sometimes I eat them plain or I serve them with maple syrup or freezer jam. It’s a delicate pancake and a bit hard to work with. It’s easy to fix that by increasing the GF flours to make the pancake a bit sturdier. But I prefer the taste and lightweight texture of using Almond Flour and extra Almond Milk (thickened with Chia Seeds).

It tastes the best with wild blackberries but the thorny bushes & short season prevents me from having a year’s supply on hand. We buy 40-50 lbs of blueberries from a Richmond Farm at Blundell and Sidaway.  In the off-season, frozen berries are available for sale $15/10lbs for Roccoca and larger BlueCrop varieties.  Also their farm includes an Estate Winery which sells wines, jams, syrup, bees wax… http://www.sanduzwines.com/

You need to use a GF Flour Blend so you have enough structure to flip the pancakes.  My favourite blend is Gluten Free Gigi’s Flour Blend.

You need to use high quality or newer non-stick pans or you’ll have a mess on your hands. I make one 7-8″ inch pancake per pan. The Futura roti pan I bought at an East Indian grocery works great. These pancakes take a bit of time as they’re a bit finicky. If you don’t do mornings , like me….make the whole batch and store in the fridge or freezer.