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Archive for the ‘Gluten Free’ Category

JT and I have been training for an upcoming epic 15 km hike. We do a gruelling route for 7-8 km through High Park on its steepest terrain, circling through a 98-step staircase and a 120 metre hill. Sometimes we drive to a Provincial park and hike unchartered territory to mix it up. But I’m a bit concerned as we can’t replicate the altitude we will ultimately face, I’ve never worked out at 6,800 feet before!

The best we can do is prepare ourselves. Eating healthy is part of that preparation so I’m constantly on the lookout for ways to change a recipe to make it healthier. Adding my favourite veggy, zucchini (or courgette) to a slightly modified crêpe batter does the trick!

These “crêpes” have an incredibly similar bite to them as their authentic French cousins, but they are less calorie laden. The small amount of whole wheat flour gives them the perfect amount of texture and volume. They cook up like a super thin omelette but results in a thin crêpe.

Definitely a keeper recipe.

Zucchini Crêpes

A KitchenInspirations Original Recipe

Makes 1 large crêpe, for multiple crêpes, simply multiply the ingredients below by the quantity you wish to make.

Please click here to print this recipe.

Ingredients:

  • 50 g (1/4 cup) zucchini, grated
  • 45 mL egg whites (6 tbsp egg whites or 3 large whole eggs)
  • 10 g (1 tbsp) whole wheat flour
  • salt & pepper, to taste

Directions :

  1. Combine the flour, egg whites and salt and mix well.
  2. Heat a nonstick pan and spray lightly with nonstick spray.
  3. Spread the grated zucchini around in an even layer, predominantly in the centre of the pan and cook for a minute.
  4. Pour the egg mixture over the zucchini and spread thinly over the pan as evenly as possible, making a large filled circle. Gently coax the egg mixture into gaps or holes.
  5. Cook until side has browned a little, carefully flip crêpe when cooked and repeat for other side.
  6. Serve warm filled with your favourite savoury filling.

Caramelized onions and sautéed mushrooms made a wonderful filling with a lentil-based béchamel.

Notes:

  • These are as close to a real crêpe texture as I have gotten using low-calorie ingredients.
  • Make them as large or as small as you wish, they have good structure and will hold up for hand held fillings like soft tacos.

Nutritional Facts for 1 crêpe, no filling.

Weight Watchers Points for 1 crêpe, no filling.

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Recently, we were dining at our favourite French restaurant in our hood. We were sitting at the bar chatting with the staff and another patron when, for no apparent reason, a wine glass slid off the top shelf and plummeted to the ground, shattering!

Well, that was interesting! No one was near it, and the manager said that they put rubber mats on the shelves to prevent this type of thing. Yet, it slid off the shelf entirely on its own. Later, someone mentioned that the location had been a funeral home when it was first built in 1923 (we’ve been here 17 years and have only known the location to be restaurants!). You decide what happened, but my bet is on a sneaky ghost giving us a fright!

Smoked Garlic and Roasted Cauliflower Soup

A KitchenInspirations Original Recipe

Please click here to print the recipe.

Makes 1.5 L (6 cups) soup

Ingredients:

  • 25 g smoked garlic (about 5 cloves)
  • 560 g cauliflower (about 1/2 a large head), cut into smallish florets
  • 1 L (4 cups) chicken stock (or vegetable)
  • 90 g (1/2 cup) red lentils
  • non-stick spray
  • 1/4 tsp smoked paprika
  • sea salt

Directions:

  1. Pre-heat the oven to 400° F (200° C).
  2. Add the unpeeled garlic cloves to a small ramekin, sprinkle with a little sea salt. Pour about 1 cm (1/2 inch) stock over cloves and cover with either foil or ramekin lid.
  3. Spray a large baking sheet with non-stick spray and add the cauliflower, sprinkle with a little sea salt. Add the ramekin with garlic to a corner of the baking sheet. Bake cauliflower and garlic for 30-40 minutes or until quite soft, turning frequently to avoid burning. I like to add a little stock to the bottom of the roasting pan to make sure I get all the little bits from the pan.
  4. Pour the cauliflower into a large pot. Peel the garlic and add it to the cauliflower, add some of the stock and purée until smooth. Add the red lentils and cook until lentils are soft. Purée again until smooth, adding stock until you achieve the desired consistency. You may wish to run this through a fine sieve to make it even more luxurious.
  5. Serve hot.

The cloves are cold smoked and are still raw.

Perfect timing as it’s getting pretty darn cold!

Notes:

  • A dear friend gave me a couple of heads of smoked garlic, she picked it up at a local farmers market. I had never seen or heard of it before but you can bet that I’ll be trying to make it soon!
  • The smoked garlic is raw and therefore needs some cooking when used in this quantity, I prefer roasting, usually with olive oil instead of stock, but we are trying to lose a few summer pounds.
  • The smoke in the garlic is very subtle, that is why I added the smoked paprika, but be careful, it can get overwhelming very quickly.
  • I added the lentils to get some protein into this meatless meal, and it also is an amazing thickener that becomes so velvety smooth when puréed.
  • Some topping suggestions:
    • Crumbled crispy bacon
    • Crispy onions
    • Grilled cheese croutons
    • Grated cheese (like gruyère or sharp cheddar)
    • a dollop of Crème Fraiche or sour cream

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Is it a cake, fruit custard or pie?

I was invited to a BBQ at the marketing firm I work with and, of course, I couldn’t go empty handed! I spotted Lorraine’s recipe for an apple cake she made for Mr. NQN’s birthday and was immediately intrigued. Everyone loves cake and everyone loves apples (I hope) so I dove in head first and made her lovely cake. I modified the recipe to be gluten free (I didn’t know everyone at the BBQ and wanted to be safe and inclusive) and I used coconut sugar instead of superfine white sugar and increased the apple volume because I bought 5!

Thanks Lorraine for this tasty inspiration.

One of those peeler gizmos would have come in handy.

It’s really more apples than cake.

I made JT a tester.

The Imposter Apple Cake with Salted Coconut Caramel Sauce

For the original recipe on Lorraine Elliot’s beautiful blog, please click here.

Makes 1 cake, 20 cm (8 inch) diametre. Serves 6-8.

Please click here to print this recipe.

Ingredients:

  • 5 medium apples (about 750 g, I used Galas)
  • 3 eggs, room temperature
  • 100 g (2/3 cup) super fine coconut sugar
  • 150 mL (5 oz) milk
  • 30 g (2 tbsp) butter, melted and cooled
  • 120 g (3/4 cup) gluten free flour
  • 1 tsp cinnamon
  • Pinch of salt
  • 50 g (1/2 cup) slivered almonds, toasted (reserve until ready to serve).

Directions:

  1. Preheat the oven to 350° F (170° C).
  2. Line the bottom of a 20 cm (8 inch) round cake pan with parchment and spray generously with non-stick spray.
  3. Prepare a bowl with cold water and 2 tbsp lemon juice, set aside.
  4. Peel the apples and slice very thinly using a mandoline. Immerse the slices into the cold lemony water.
  5. Combine the eggs and sugar and beat until thick. Add the milk and melted butter and beat until well combined.
  6. Sift the flour, cinnamon and salt and add to the wet ingredients. Beat just until combined and lumps are gone.
  7. Drain the sliced apples and dry slightly. Fold the apple slices into the batter to coat well.
  8. Pour into the prepared pan and bake uncovered for 50-55 minutes or when a cake tester comes out clean.
  9. Cool completely before serving.
  10. Top with toasted almonds when serving.

Ingredients for Salted Caramel Sauce

Makes 200 mL (3/4 cup) caramel sauce

  • 90 g  (3/4 cup) coconut sugar
  • 1/4 tsp lemon juice
  • 5 mL (1 tsp) water
  • Good pinch of sea salt
  • 125 mL (1/2 cup) 18% cream
  • 20 g (heaping tablespoon ) butter

Directions:

  1. Heat cream and salt in a microwave proof container until very hot but not boiling, set aside.
  2. Combine coconut sugar, lemon juice and water in a microwave safe container and mix well (I used a 250 mL (2 cup) glass measuring cup).
  3. Microwave sugar mixture for 1-3 minutes in 15-second intervals (45 seconds did it for me) until sugar bubbles up but does NOT BURN, sugar crystals should be completely dissolved and you should begin to see it turn to a darker amber colour.
  4. Remove and set on a dishcloth for 30 seconds or until it reaches the colour of dark caramel.
  5. Slowly pour in the hot milk, being VERY careful as this will bubble up, whisking to incorporate.
  6. Stir well and then add the butter and stir until completely dissolved. Serve warm or at room temperature.

The caramel sauce really makes this dessert.

Notes:

  • This is not a very sweet cake and therefore, the coconut sugar caramel sauce is perfect for it.
  • Want to jazz it up even more? Add a dollop of cream fraiche or whipped cream on top.
  • The original recipe put the almonds on top of the raw batter and bake it altogether, but I found that almonds went soggy after 1 day in the refrigerator so next time I make this tasty cake, I will not add the amonds until I am ready to serve (recipe has been amended with this change).

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On a recent trip to visit friends in Delavan, we traveled to New Glarus, a very Swiss town in central north Wisconsin. After visiting the New Glarus Brewery (which was very cool), we were quite hungry for some lunch, so we went into town and had a very delicious lunch at Glarner Stube. They make a Rösti potato dish that is out of this world: they stuff it with Swiss cheese (something like Appenzeller) and it was awesome! I knew I wanted to recreate this dish at home, but I really needed to get back to healthy eating, so I parked the idea for another time.

We had a dear friend and her hubby for brunch at the house and I wanted to make a healthier meal so I decided to experiment in making zucchini rösti (similar to rösti potatoes, a traditional Swiss treat). My dear friend is gluten intolerant so I decided to use coconut flour instead of the gluten free flour mix as I was also trying to keep the carbs low. This is a very flavourful dish, however, I would be lying if I said it was like rösti potatoes because the zucchini does not crisp up like potatoes do, but it is still quite tasty (although, it might if you pan fried it in a small amount of oil instead of non-stick spray). I know I will make this alternative for myself when I make the potato version for the carb lovers!

A tasty alternative to Rösti Potatoes.

Zucchini Rösti

A KitchenInspirations Original Recipe

Makes one Rösti about 20 cm or 8″ diametre.
Click here to print the recipe.

Ingredients:

  • 430 g zucchini, grated (all the liquid squeezed out to about 350 g zucchini)
  • 80 g sweet onion, thinly sliced
  • 20 g coconut flour
  • 5 g salt
  • 3 tbsp egg white (or 1 egg)
  • 1 clove garlic, minced

Directions:

  1. Combine grated and drained zucchini with the sliced onion and sprinkle with the coconut flour. Mix well.
  2. Combine salt, egg and minced garlic and mix well. Pour this mixture over the zucchini and combine well.
  3. Prepare a small frying pan with oil (or non-stick spray) and heat. Add the entire zucchini mixture into the hot frying pan and cook over medium heat, about 15 minutes. Flip and continue to cook for an additional 10-15 minutes until cooked through and golden on the edges.

Here are a few pics of our trip to New Glarus and the New Glarus Brewery.

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I enjoy a slice of bread with my breakfast of hard boiled egg whites, a half of a smashed avocado, but I like to manage my carbs so often I go without the bread. Our local German bakery recently released a high protein/low carb bread so we bought some for the inconceivable price of $7.99 Canadian; it had about 8 thin slices! I didn’t mind the texture at first but then it really ragged on me, it was a dense, cardboard-like texture that was difficult to cut and chew. I started hating one of my favourite meals of the day! So I searched the net and found that there are several high protein/low carb bread options out there, starting with cloud bread (meh, it’s really just a fluffy egg white pancake) and then I found this recipe and I was intrigued.

Firstly, I had never baked with protein whey powder and the bread had so few ingredients, I really wanted to experiment. Of course, the first round, I stayed fairly true to the original recipe and it was fine but the second time I added herbs and sesame seeds and it was even better. This version has a bit more body to it with the addition of sunflower seeds and flax seeds.

What I like about this “bread” is that it slices like bread, toasts like bread and can be used for sandwiches but I like mine first thing in the morning, lightly toasted with 3 hard boiled egg whites and a tablespoon of salsa.

The bread has enough body to make a sandwich. But if you don’t like the taste of eggs, this bread is not for you.

High Protein “Bread”

Print High Protein Bread Recipe

For the Original Recipe, please click here.

Makes 1 loaf, about 10 slices.

Ingredients:

  • 6 large eggs, separated
  • Pinch of cream of tartar
  • 50 g (1/2 cup) protein whey powder (unflavoured)
  • 3 g (1/2 tsp) salt
  • 20 g (2 tbsp) sunflower seeds
  • 10 g (1 tbsp) flax seeds
  • 10 g (1 heaping tbsp) sesame seeds (I used black and white)
  • non-stick spray

Directions:

  1. Preheat the oven to 200° C (400° F).
  2. Prepare a 4″ x 8″ pan by lining it with parchment paper and spraying with non-stick spray.
  3. Beat the egg whites and cream of tartar until fluffy and stiff but not dry.
  4. Add the egg yolks, whey protein and salt, beat for about 30 seconds or until well combined.
  5. Fold in the sunflower and flax seeds.
  6. Pour into the prepared pan and sprinkle with the sesame seeds on top. Bake for 20-30 minutes or until cake tester comes out clean.
  7. Cool for 5 minutes in the pan, remove from pan and cool completely on rack. Slice into 10 slices. Freeze in a piece of parchment and store in a ziplock Baggy until needed.

Notes:

  • This ‘bread’ reminds me of a Genoise cake, it has body but is light and fluffy.
  • The bread toasts very nicely.
  • JT feels it is a bit eggy tasting to have with poached eggs but I like it.
  • Add a handful of chopped herbs as a flavour option.
  • I freeze this ‘bread’ because storing it in a ziplock bag in the refrigerator makes it a little soggy.
  • It’s important to line the pan with parchment and spray the parchment with non-stick spray because in my experience the batter sticks otherwise.

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When I was down in Florida with my dear friend, Kimberley from University, I mentioned that I had recently baked some killer cinnamon buns and she sighed. She is gluten intolerant but will splurge every couple of years on a Cinnabon with dire results, she explained that it’s never really as good to warrant the pain afterward. That is the precise moment I decided to create a gluten-free cinnamon bun that she would be happy to eat AND digest! This is the result of several tests, I hope you love them as much as we did!

Gluten Free Cinnamon Sticky Rolls

Print GF Cinnamon Rolls Recipe

Makes about 6 small cinnamon buns.

Ingredients:

  • 230 g (1 1/4 cup) gluten-free flour (I used this one)
  • 15 mL (1 tbsp) coconut sugar
  • 5 mL (1 tsp) cinnamon
  • 5 mL (1 tsp) baking powder
  • pinch baking soda
  • pinch salt
  • 30 mL (2 tbsp) cold butter
  • 125 mL (1/2 cup) buttermilk

Directions:

  1. Combine gluten-free flour, coconut sugar, cinnamon, baking powder, baking soda and salt and mix well.
  2. Using a fork or pastry blender, cut in the cold butter to distribute evenly (may be done in a food processor).
  3. Sprinkle in the buttermilk and using a fork, bring the pastry together quickly to get a sticky ball of dough. On a lightly floured (with GF flour) board, knead a few times, but not enough to heat up the dough. Pat into a rectangle about 23 x 20 cm (9 inches x 8 inches).
  4. Preheat the oven to 400° F (200° C). See directions for the filling.

Ingredients for the filling:

  • 30 g (2 tbsp) unsalted butter, softened
  • 40 g (2 tbsp) brown sugar
  • 2 tbsp cinnamon

Directions for the filling:

  1. Combine the butter, sugar, cinnamon and mix well.
  2. Spread the filling over the rectangle to all four sides.
  3. Roll up the rectangle into a tight roll. Cut into 6 small rolls.
  4. Place cut sides down into a lightly greased oven proof pan. Bake for 15 to 20 minutes or until lightly golden. Cool slightly and remove with a spatula to a cooling rack.
  5. Drizzle with a little icing sugar and water mix. Serve warm or at room temperature.

A more biscuit-like pastry, these strongly-flavoured cinnamon rolls heat up beautifully and satisfy a cinnamon roll craving.

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In early April, my dear friend from University invited me to spend a few days at her second home in southwestern Florida. I did a lot of the cooking because I enjoy doing so and she just loves my creations. I whipped up a batch of the zucchini wraps that JT and I often have, because I thought she might enjoy this calorie reduced, gluten free deviation and I was right. I knew I had to share the recipe and spread the love. It’s a cross between a crêpe and a wrap but it is sturdy enough to hold in your hand and fill with whatever your heart desires. I’ve tried the cauliflower version and to be honest, I did not find them satisfying nor were they sturdy enough to hold the filling. We have these at least once a week, I hope you will give them a try.

Zucchini Wraps

A KitchenInspirations Original Recipe

Makes 6 wraps 15 cm (6-inch) diametre (they shrink quite a bit)

ZucchiniWraps Recipe

Ingredients:

  • 400 g (4 cups) raw zucchini, grated
  • 30 g (1/4 cup) coconut flour
  • 5 g (1/2 tsp) sea salt
  • 125 mL (1/2 cup) egg whites, lightly whisked
  • Non-stick spray

Directions:

  1. Preheat the oven to 200° C (400° F).
  2. Combine the grated zucchini with the coconut flour and toss until evenly coated. Add the salt.
  3. Pour the egg whites over the zucchini and mix well. Allow to stand for 5 minutes.
  4. Line a baking sheet with parchment (I have only tested this recipe with parchment, not Silpat or any other silicon matt). Spray well with non-stick spray.
  5. Tightly fill an 80 mL (1/3 cup) measuring cup with the zucchini mixture. Turn out onto the prepared parchment and using the back of a fork, spread out the zucchini to make a 20 cm (8-inch) diameter pancake, the same thickness throughout (they will shrink to about 15 cm (6-inch)).
  6. Bake for 30 minutes or until golden along the edges, carefully flipping about halfway through. Spray lightly with non-stick spray before you flip.

 

Notes:

  • You may flavour the zucchini wraps with herbs or spices but I prefer to keep mine relatively simple so that the filling can do all the flavouring. We usually have these as fish tacos or chicken fajitas.
  • The zucchini wraps do shrink quite a bit as they bake so make sure you make them large enough to hold the filling of your choice.
  • Spraying the parchment is necessary because, without it, they really stick to the parchment.

 

Nutrtional Facts for 1 Shell

Weight Watchers Points

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