glutenfreefitandfrugal

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


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Mango Pudding

Ever buy a case of Mangoes and notice how they ripen all at once ?  I was looking for a recipe that non-dairy, not too sweet, quick and easy to make.  Many had Condensed Milk, lots of Sugar or Cornstarch.

This Mango Pudding has fresh Mango puree,  Coconut Milk, Gelatin, Water and Sugar.  Instead of 1/3 Cup Sugar I used 1/4 Cup Powdered Erythritol and 2 Tsp Honey.

I tasted the pudding and it didn’t seem to have enough Mango flavor.  I didn’t start with 2 whole Mangoes, so I wasn’t sure if the sliced Mango on hand was enough so I defrosted some frozen Mango and whirled it up and added a pinch of Sea Salt.  After I poured the into ramekins, I looked at the Spruce Eats recipe reviews.  The author suggested that 2 Mangoes would be about 2 Cups.  Drained canned Mango would work if you’re short too.

Hubby liked it so we’re all good.


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Mango Coconut Frozen Yogurt

Ever buy a case of Mangoes and have them all ripen at the same time ? I process them to make Mango Custard, flavour my Kombucha or just freeze it.  When I have 3 Cups on hand, I make Mango Coconut Frozen Yogurt.  If you’re a bit short, some fresh Pineapple can pick up the slack.  This was the best of the 4 FroYos on the Buzzfeed Mexico page.


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Nutella Frozen Yogurt

Who has time to roast Hazelnuts and rub the skins off ?!   Not me!  I chose Chocolate Covered Katie’s 2nd version of this frozen treat.  Just use Nutella or your Kirkland knock-off.

Tastes like a Fudgsicle.  Tried it with Hershey’s Cocoa first, then Dutch Cocoa the next time…didn’t notice any difference.

Hubby suggested I add Coffee to improve the flavour…so I filled up an ice cube tray with leftover Coffee.  Added 3-4 cubes…try Katie’s and Sean’s take on  Nutella Frozen Yogurt


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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). 

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Healthy Balls !

Healthy Balls

Healthy Balls rolled in toasted Coconut

Whose Balls are Better ?!

6 Pack Abs guy, Mike Geary,  referred his readers to Healthy Cookie Dough Balls by Danette May then he came up with a new and improved version, Healthy Balls !   Just reach into the freezer for a chocolatey, chewy treat to tide you over. Mike claims there’s enough to last you a week, NOT !

My Healthy Balls PDF includes theses substitutions:  Kaizen grass-fed chocolate stevia sweetened protein powder, Carob Powder, Hemp Hearts and toasted Coconut.

 


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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.


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Curried Beef Stew

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The original Curried Beef Stew is based on GLICO curry paste.  The revised GF version uses a heaping tablespoon each of Thailand’s Nam Jai Matsuman red and green curry paste.  Simply sear Beef cubes that have been dredged in seasoned Flour.  Then place it in a crock pot.  Saute vegetables, add curry paste, plus other curry seasonings on hand and deglaze the pan with a bit of stock.  Add a can of Coconut Milk to your mixture and pour over the Beef. Several hours later you’ve got tender morsels of comfort food.  Serve over Chinese Pilaf and garnish with Cilantro.

For chicken, you can sear or broil pieces with or without the skin. Simmer the stew in a frying pan or dutch oven for 30 minutes or until tender.

Note:  Full fat Coconut Milk is good for you, but can always use low fat versions.  Another option is to place cans of Coconut Milk in the fridge ahead of time.  You can reserve the creamy fat that rises to the top for New Roots Herbal’s Salted Caramel Frosted Brownies and use the de-fatted liquid for your stew.  Voila !

 


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Pumpkin Custard

Pumpkin Custard

Pumpkin Custard

 

Pumpkin is one of those comfort foods that you love to eat around Thanksgiving and Christmas.   This Pumpkin Custard is good warm or cold.  We prefer it cold any time of the year !

Usually Pumpkin is paired with Brown Sugar and Cinnamon.  This recipe caught my eye as the main focus is Coconut Milk and Maple Syrup in addition to the usual spices.  It’s a lighter custard unlike the heavier versions used for Pumpkin Pie filling.

This Pumpkin Custard recipe is easy to make too.  Whisk it by hand or combine in a blender.  To reduce the calories without sacrificing sweetness, you can use Green Stevia to enhance the Maple Syrup.   For some reason our family doesn’t like Nutmeg, so we substitute with Allspice.

RANT:  Save the Pumpkins !  Be a Pumpkin Beggar.   It’s such a shame to see people pay for fresh produce, chuck it in the Bin, then pay again for a canned product.    DIY !   I cut away the candle drippings, wash the rind & chop up my Halloween Pumpkin to fit into a large roasting pan.  Pumpkins are 90% liquid.  If you add any water, serve with a ladle!  Bake at 350 for an hour, then food process in batches. I freeze 1 cup portions in zip lock bags.  Usually around 10 cups.  I’ve used it for pies but some experts say you should use denser, smoother canned pumpkin for that purpose.  Read more…

 

 

 

 

 

 

 

 

 

 


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Thai Chicken Saute

Sometimes you get tired of the same ol’, same ol’ chicken. This Thai Chicken Saute recipe is “safe”. My fussy teenager was asking me when I was going to make it again so I know it’s not too spicy or “weird”. The PDF includes the Yummly recipe reviewer recommendations to “kick it up a notch” and brighten up the plating.