My Food Plan: Gluten-free, Sugar-free, Caffeine-free

Welcome to my cookbook. I have been abstinent from gluten, sugar, chocolate, caffeine and wheat for many months. I use only low fats as well.  I love to cook, however, and have been experimenting with recipes that are tasty yet faithful to my food plan. This cookbook is not an endorsement of any organization, diet or food plan except my own. If the recipes resonate with you, please let me know. If you have ideas for recipes, please let me know, also. Happy gluten-free, sugar-free, wheat-free and low fat eating!
Cathy


Today's Recipe: 
Posted 12/17/13
Moist and Delicious Gluten-free Grain Bread (1.5 LB Loaf for a Bread Machine)
Ingredients:
2 C very warm water (110 degrees F)
3 Large eggs or equivalent egg replacer
1/4 C Olive oil
1 tsp Vinegar
1 1/2 tsp Sea salt
1/2 C Tapioca
2 C Gluten-free baking mix (see Cathy's No Gluten Mix below)
1 C Brown rice flour
1/3 C Potato Starch
1/3 C Soy or Sorghum Flour
1/2 C Oat bran
1/2 C Non-fat dry milk or milk substitute
1/4 C Stevia or equivalent sugar replacer
1 Tablespoon Xanthum gum
1 Tablespoon Active dry yeast

1. Plug in the bread machine to warm up.
2. Measure the liquid ingredients and place in the bread machine pan. Measure and add dry ingredients (except yeast) into the bread machine pan.
3. Form a well in the center of the dry ingredients and pour in the yeast (making sure not to let the yeast touch any of the liquids).
4. Snap the baking pan into the bread machine and close the lid.
5. Set the menu select to "gluten free" setting (approximately 2.5 hours).
6, Start the machine.

After the cycle is complete - turn the bread onto a cooling rack and thump the bottom to make sure it is done in the center. Also make sure to remove the "mixing paddle" if it is embedded in the bread. If the bread is underdone, place it in the microwave and cook for 3-5 minutes OR place it in a glass bread pan and cook in the oven on 375 degrees for 20 minutes - cool. Place in the refrigerator to chill for at least 2 hours before slicing. Slice with a sharp serrated knife.
Enjoy!




Posted 2/10/13
Cathy's No-Gluten Baking Mix
Proportions:
3 c Garbonzo/Fava Flour
1 c Potato Starch
1.5 c Tapioca Flour
1 c Brown Rice Flour
1 c Millet Flour
Store in an air-tight container.
Great for muffins, quick breads, pancakes, etc.


Posted 12/1/12
Cathy's Quick Vegetable Hamburger Soup
4 oz Hamburger - pan fried and drained
1 1/2 c chopped veggies (I used celery, broccoli, tomatoes, carrots, califlower)
1 3oz can vegetable or tomato juice
1 tsp chopped garlic
2 green onions - chopped
Pepper to taste
Chop the veggies and add herbs,pepper and veggie juice and cook for 10 min in microwave.
Cook Hamburger and crumble over soup.
Serve with gluten-free grain bread or homemade potato chips
Serves 1 ( 1 protein, 1 carb, 2 vegables)

Posted 3/12/12
Cathy's Tofu Mock "Cheesecake"
Ingredients: 
1/4 c rolled oats, toasted (optional spray with olive oil spray to hold it together).
1 c firm regular tofu
1/4 c oat bran
5 oz crushed pineapple with juice
1 oz lemon or lime juice
1T shredded coconut (or crushed vanilla bean)
1/4 tsp salt
1 c nonfat plain yogurt
crushed vanilla bean to taste


Directions:
Preheat oven to 350 degrees.
Spray bottom of large pie pan, sprinkle with oats and toast. 
Whip the tofu until light.
Food process the pineapple with juice, lemon juice, vanilla bean, salt and oat bran.
Add to tofu and stir gently.
Pour onto oat "crust" and spread evenly.
Bake on a baking sheet in the oven for 30 minutes (might be less with this
amount). The edges should be a little brown.
Remove from oven and add yogurt topping and cool in frig about 2-3 hours until set.
Serves 1 ( 1 protein, 1 carb, 1 fruit, 1 dairy)
Enjoy!


Posted 3/9/12
Cathy's Gluten Free Noodle Kugel

In a large mixing bowl, whisk together these ingredients:

2 cups low fat cottage cheese

1 cup fat-free, sugar-free yogurt

1 tub Tofutti

5 beaten eggs

1/2 c oil

1 cup sweetener

1 teaspoon sea salt

1 T alcohol free vanilla

Boil 12 oz brown rice noodles, drain and chop into pieces. Add to the above ingredients and mix well. Pour into a 13 x 17 baking dish. Sprinkle with cinnamon and sweetner, if desired. 
Bake in a 350 degree preheated oven about 60 minutes. Cool. Chill and cut into 3 inch squares.

Enjoy!

Serves 12. ( 1 protein, 1 carb, 1 dairy) serve with fruit for a morning meal.

Posted 1/21/12
Cathy's Crunchy Tofu Primavera with a Texas Twist

Stir fry: 1/2 c chopped each: peppers, celery, onion, zuchinni, tomatoes
Add:  2 tsp chopped garlic, 2 tsp chopped jalapenos, 1T parsley
Season with: 1 tablespoon Italian seasoning, salt, pepper,
Set aside.
Toss: 1/2 c oat bran with 1/2 container extra firm tofu cut into 1/2 inch cubes
Fry: tofu in 1/2 T olive oil turning with tongs until crisp
Optional: cook 1/2 c soybean noodles in water and drain.
Place the drained pasta (if wanted) in the bottom of a large bowl, add  one cup of stir-fried vegetables and top with the tofu. And, serve with 1 c tossed salad
Enjoy!
Serves 1 ( 1 protein, 1 carb, 1 dairy, 1 fruit)


Posted 1/6/12

Karina's Gluten-Free Pizza Crust Recipe.

Grease two 12-inch pizza pans and dust lightly with gluten-free flour. Set aside.

In a large mixing bowl, whisk together the dry ingredients:
2 cups tapioca flour
1 cup sorghum flour
1/2 cup brown rice flour
1/2 cup millet flour
3 teaspoons baking powder
2 teaspoons xanthan gum
1 teaspoon fine sea salt

Set aside.

Proof the yeast:
1 1/4 cup warm water (between 110 - 115 degrees F)
1 packet (1/4 ounce) active dry yeast
Add the proofed yeast and water to the dry ingredients.

Mix in:
1/4 cup good olive oil
1/4 cup beaten organic free-range egg whites (or egg replacer for two eggs)
1/4 teaspoon light tasting rice vinegar

Beat the dough until smooth and sticky. The pizza dough should be creamy smooth and not too thick- it's not sturdy like typical bread dough. It almost borders on batter.

Using a silicone spatula divide the dough in half. Scoop each half onto the center of a prepared pizza pan. Using clean, wet hands press down lightly and flatten the dough to create a thin, even pizza shell, with slightly raised edges. You'll have to rinse your hands more than once to do this. Take your time to smooth out the dough with wet palms. Have patience, Bubela. You will be rewarded with a lovely crust. Promise.

Set the pizza shells in a warm cozy spot to rest and rise a bit- about 15 minutes.

Preheat the oven to 400 degrees F.

When the oven is hot, place the two pizza pans side by side on the center rack (if your oven is too small to accommodate both pans on one rack, you'll need to use two racks; rotate the pans half way through baking time to avoid overcooking on the lower rack).

Bake for ten minutes till golden.

Remove from the oven. Preheat the broiler.

Brush the pizza shell with extra virgin olive oil. Season with sea salt and fresh garlic. Sprinkle with Italian herbs. Top with your choice of fresh vegetables and herbs.

Choices

Fresh baby spinach leaves and basil
Roasted eggplant slices
Sliced fresh tomatoes
Vegan "mozzarella" cheese
Italian herbs (dried oregano, marjoram, parsley, rosemary, thyme)
Drizzle of extra virgin olive oil all over the top
Broil briefly to melt the cheese, 4-5 minutes. Don't over cook.

Cook time:20 min

Yield: Makes two 12-inch pizzas

Read more: http://glutenfreegoddess.blogspot.com/2011/02/gluten-free-pizza-crust-my-new-recipe.html#ixzz1ihc5fk6i

Posted 1/5/12
Kale Chips

1 Serving equals one cup of uncooked Kale

Ingredients

• 1 bunch kale
• 1 tablespoon olive oil
• 1 teaspoon seasoned salt

Directions

1. Preheat  oven to 350 degrees F  
2. Spray a cookie sheet or jelly roll pan
3. With a kitchen shears, carefully remove the leaves from the thick stems and tear into bite size pieces. 
4. Wash and thoroughly dry kale. 
5. Drizzle with olive oil and sprinkle lightly with salt.
6. Bake until the edges brown  approximately, 10 to 15 minutes.

Enjoy!

Pumpkin Waffles* 

(makes 2 servings)
Serving Size 4 - 4 Inch Waffle Squares
Ingredients:
1 cup oat bran, oatmeal, barley flakes, or quinoa flakes
1 cup plain yogurt or no-fat cottage cheese
1 cup egg whites
1 - 15 oz can of pumpkin or two cups pumpkin
1 dash salt
1 tablespoon coconut oil
Mix ingredients and let sit for 15 minutes. Meanwhile, heat waffle iron.
Spray the waffle iron well with coconut cooking spray (found in health food sections of supermarkets)
One quarter cup of batter makes one 4 inch waffle.
Cook until desired darkness. Hint: leave out half the dairy and put it on top of the waffles.
Enjoy
 Serves 2 (1 dairy, 1 carb, 1 "fruit," 1 protein, each serving)
*Based on a recipe from Kay Sheppard

Sage Grain Stuffing

(Enough to stuff a 12 lb bird)
Serving Size 1 cup
Ingredients:
4 cups mixed grains (oatmeal, barley, millet, quinoa, for example)
1 cup chopped celery
1 cup chopped onion
1/4 c chopped fresh parsely
1 tsp salt
1/4 tsp pepper
1 teaspoon dried thyme
1 teaspoon dried majoram
1 tablespoon dried sage
1 teaspoon Italian seasoning
1 T olive oil
1/2 cup egg whites
1c chicken broth or bullion (can use the broth from simmering the neck, heart and gizzards)
Mix and toss all ingredients in a large bowl. Let stand 15 minutes.
Place in a large baking dish or stuff the turkey with it.
If baked separately, bake for 1 hour at 350 degrees.
Enjoy!
Serves 6 ( a one-cup serving is 1 carb, 1/2 cooked vegetable)

Pineapple Muffins

(makes 2 servings)
Serving Size 6 muffins
Ingredients:
1 c oat bran (or 1/2 c oat bran or and 1/2 c oat flour)
12 oz drained, crushed pineapple
1 c egg whites
1 teaspoon cinnamon
1/2 teaspoon baking soda
1 c non-fat yogurt
Mix ingredients well. Let sit for 15 minutes, stir. Spray muffin tins and dust with oat flour. Drop by 1/4 cup/muffin in  regular sized muffin tin. Bake at 350 degrees for 30 minutes. Cool.
Enjoy!
Serves 2 ( 1 protein, 1 carb, 1 dairy, 1 fruit)

Pumpkin Scones

(makes 2 servings)
Serving Size 6 scones
Ingredients:
1 15 oz can pumpkin
1 c oat bran ( or 1/2 c oat bran and 1/2 c oat flour)
1/2 c cottage cheese
1 c egg whites
1 teaspoon cinnamon
1/2 teaspoon baking soda
1/4 teaspoon salt
Mix together all ingredients and let sit for 15 minutes. Spray scone (or muffin) pans and dust with oat flour. Fill    2/3rd full with batter. Bake at 375 degrees for 30 minutes. Remove carefully from pans with spatula. Top with 1 T non-fat yogurt each.
Enjoy!

Serves 2 ( 1 protein, 1 carb, 1/2 dairy, 1 fruit)