A Bride Worth Billions
Page 59
The next step is to apply the information in this book to help the person suffering from PTSD.
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Gluten-Free
50+ Gluten-Free Recipes For Busy People On Budget
I want to thank you and congratulate you for downloading the book, “Gluten-Free: 50+ Gluten-Free Recipes For Busy People On Budget!”
This book contains over 50 gluten-free recipes for breakfast, lunch, dinner, and even for snacks! Aside from that, you’ll have an insight on what gluten is and why some people need to go on a gluten-free diet.
Thanks again for downloading this book, I hope you enjoy it!
Copyright 2015 by Valerie Wright - All rights reserved.
This document is geared towards providing exact and reliable information in regards to the topic and issue covered. The publication is sold with the idea that the publisher is not required to render accounting, officially permitted, or otherwise, qualified services. If advice is necessary, legal or professional, a practiced individual in the profession should be ordered.
- From a Declaration of Principles which was accepted and approved equally by a Committee of the American Bar Association and a Committee of Publishers and Associations.
In no way is it legal to reproduce, duplicate, or transmit any part of this document in either electronic means or in printed format. Recording of this publication is strictly prohibited and any storage of this document is not allowed unless with written permission from the publisher. All rights reserved.
The information provided herein is stated to be truthful and consistent, in that any liability, in terms of inattention or otherwise, by any usage or abuse of any policies, processes, or directions contained within is the solitary and utter responsibility of the recipient reader. Under no circumstances will any legal responsibility or blame be held against the publisher for any reparation, damages, or monetary loss due to the information herein, either directly or indirectly.
Respective authors own all copyrights not held by the publisher.
The information herein is offered for informational purposes solely, and is universal as so. The presentation of the information is without contract or any type of guarantee assurance.
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Table of Contents
1: Understanding Gluten
2: Gluten-Free Breakfast Recipes
1. Nutty Granola
2. Crispy Zucchini Pancakes
3. Berry Coco Flakes
4. Sautéed Zucchini
5. Cheesy Veggie Frittata
6. Avocado Omelet
7. Banana Muffin
8. Banana Pancakes
9. Buckwheat Pancakes
10. Fruity Quinoa
11. Coco Cornmeal
12. Amaranth Porridge
13. Buckwheat Porridge
3: Gluten-Free Lunch Recipes
1. Baked Broccoli Balls
2. Tangy Chicken
3. Pasta Zucchini
4. Arugula Salad
5. Quick ‘N Easy Quinoa
6. Rice Noodles
7. Chicken Apple Salad
8. Tofu Cabbage Cup
9. Easy Potato Salad
10. Egg Salad
11. Triple Beans Salad
12. Tangy Greek Salad
13. Soba Noodle Salad
4: Gluten-Free Dinner Recipes
1. Baked Chicken
2. Spiced Pork Chops
3. Chicken ‘N’ Broccoli
4. Beef Stir-Fry
5. Easy Baked Polenta
6. Cabbage Casserole
7. Fried Potatoes
8. Easy Hash Browns with Corned Beef
9. Mashed Potato Cakes
10. Cheesy Frittatas
11. Spiced Rice
12. Cabbage Rice Noodles
13. Sautéed Zucchini
5: Gluten-Free Snack Recipes
1. Almond Bars
2. Quinoa Bars
3. Mixed Seeds Bar
4. Sweet Toasted Pecans
5. Easy Trail Mix
6. Sweet Potato Fries
7. Apple Chips
8. Kale Chips
9. Roasted Cauliflower
10. Lemon Bars
11. Milky Banana
12. Caramelized Snack Mix
Conclusion
1: Understanding Gluten
Gluten is a protein found in grass-related grains such as wheat, rye, and barley. This protein is usually present in almost all bread products. It makes the dough more elastic and it helps the product rise and retain its shape. It is also the component which makes the product’s texture soft and chewy.
It is also added to other food products and acts a stabilizer. Gluten is the most common ingredient for making imitation meat products. In addition, it is commonly used in cosmetics and other dermatological and skincare products.
Eating foods that contain gluten is not recommended for people diagnosed with celiac disease. The disease triggers abnormalities in the digestion process which can cause adverse reactions such as bloating, vomiting, joint pains, migraines, and diarrhea. Celiac disease is not curable but it is manageable.
There are also people who do not have celiac disease but they are sensitive to gluten. Their gluten intolerance may cause allergies and other immunological responses. The effects of gluten are not life-threatening but they can disrupt bodily functions which may lead to long-term health issues.
To prevent complications of celiac disease and gluten intolerance, there is a need to control its symptoms. It can only be controlled by creatively changing one’s diet and avoiding foods that contain gluten. The switch to a gluten-free diet may be difficult in the beginning because of many restrictions. Nevertheless, a little creativity with the food choices can still create a delicious and balanced diet.
Allowed in the diet are naturally gluten-free foods such as fruits, vegetables, meats, eggs, nuts, and seeds. Also allowed are gluten-free grains and starches such as corn, rice, quinoa, buckwheat, and amaranth. Foods that are not allowed are gluten-rich grains such as wheat, rye, and barley.
2: Gluten-Free Breakfast Recipes
1. Nutty Granola
Ingredients:
½ cup pecans
½ cup walnuts
1 cup almonds
½ cup coconut oil
½ cup honey
¼ teaspoon salt
Directions:
Put all the ingredients in a food processor and process until a chunky paste is formed. Spread the mixture on a lightly oiled baking sheet and bake at 350 °F for about 15 minutes. Let the granola cool and then crumble it before serving.
2. Crispy Zucchini Pancakes
Ingredients:
2 zucchinis
2 tablespoons almond flour
5 tablespoons unsalted butter
1 egg white
1 teaspoon paprika
Pinch of salt and pepper
Directions:
Peel zucchinis and grate them using a food processor. Squeeze the juice out of the zucchinis and discard it. Combine zucchini shreds, almond flour, egg white, and paprika. Season it with a pinch of salt and pepper. Heat butter in a griddle pan and pour some zucchini batter into it. Cook pancakes for 3 minutes per side.
3. Berry Coco Flakes
Ingredients:
1 cup coconut flakes
½ cup cashew nuts, chopped
½ cup strawberries, quartered
1 tablespoon maple syrup
1 cup whole milk
Directions:
Put coconut flakes, maple syrup, strawberries, and whole milk in a bowl and then mix well. Top the mixture with cashew nuts and then serve immediately.
4. Sautéed Zucchini
Ingredients:
1 zucchini, sliced thinly
2 eggs
1 small red onion, sliced
2 tablespoons olive oil
Pinch of salt and pepper
Directions:
Heat olive oil in a pan and sauté onion and zucchini until tender. Season it with salt and pepper. Crack the eggs and pour them directly on top of the sautéed mixture. Cover the pan for 1 minute to cook the eggs.
5. Cheesy Veggie Frittata
Ingredients:
1 cup baby spinach, chopped
4 eggs
1 onion, sliced
¼ cup feta cheese, crumbled
2 tablespoons coconut oil
½ teaspoon salt
¼ teaspoon pepper
Directions:
Heat the oil in a skillet and sauté onion until tender. Add spinach to the skillet and stir until wilted. Season the mixture with salt and pepper. In a bowl, whisk the eggs and pour them into the skillet. Stir the mixture, sprinkle the cheese on top, and continue to cook until frittata is set.
6. Avocado Omelet
Ingredients:
1 small avocado, pitted and sliced thinly
3 eggs
1 tomato, chopped
1 red onion, chopped
2 tablespoons salsa
2 tablespoons olive oil
½ teaspoon salt
¼ teaspoon pepper
Directions:
Beat the eggs, salt, and pepper in a bowl. Add tomato and onion to the bowl and mix well. Heat olive oil in a pan and pour the egg mixture into it. When the mixture is almost set, place the avocado and salsa on top. Carefully fold the omelet and cook until each side is slightly browned.
7. Banana Muffin
Ingredients:
2 large bananas
1 cup nut butter
2 eggs
2 tablespoons honey
2 teaspoons apple cider
1 teaspoon vanilla
1 teaspoon baking soda
1 teaspoon cinnamon
Directions:
Peel bananas and put them in a food processor together with the other ingredients except cinnamon. Process the ingredients until smooth. Grease the muffin tin and pour the batter into it. Sprinkle cinnamon on the muffins and bake at 350 °F for 15 minutes.
8. Banana Pancakes
Ingredients:
2 large bananas
2 eggs, beaten
2 tablespoons flaxseed, ground
1 teaspoon cinnamon
2 tablespoons maple syrup
2 tablespoons coconut oil
Directions:
Peel the bananas and mash them with a fork. Add the beaten eggs and cinnamon to the bananas and mix well. Lightly oil a griddle pan and then pour some batter on it. Cook the pancakes for about 1 minute per side. Serve immediately with maple syrup.
9. Buckwheat Pancakes
Ingredients:
2 cups buckwheat flour
2 teaspoons baking powder
2 cups dates, pitted
2 cups almond milk
2 cups blueberries
2 teaspoons vanilla
½ cup water
½ teaspoon salt
Directions:
Put blueberries and water in a saucepan and simmer for 5 minutes. Pulse the blueberries in the food processor until smooth and set aside. Put almond milk, vanilla, and dates in the food processor and process until smooth. Whisk together flour, baking powder, and salt and then gradually add the milky mixture. Oil a pan and pour some batter on it. Cook the pancake for 3 minutes per side. Serve with blueberry sauce.
10. Fruity Quinoa
Ingredients:
1 cup quinoa, cooked
½ cup almond milk
1 tablespoon maple syrup
¼ cup pear, diced
¼ cup peach, diced
2 tablespoons pecans, chopped
2 tablespoons almonds, slivered
Pinch of nutmeg
Ingredients:
Combine quinoa and almond milk in a saucepan and simmer for 3 minutes. Add maple syrup and nutmeg and stir well. Serve warm with fruits and nuts.
11. Coco Cornmeal
Ingredients:
1 cup cornmeal
1 cup coconut milk
½ cup coconut flakes
½ cup maple syrup
½ cup water
1 teaspoon vanilla
Pinch of salt
Directions:
Combine water and coconut milk in a saucepan and bring to a boil. Add the coconut flakes and cornmeal and simmer for 3 minutes. Add vanilla, maple syrup, and salt and continue to cook for another 3 minutes.
12. Amaranth Porridge
Ingredients:
1 cup amaranth
1 cup coconut milk
1 cup water
2 tablespoons walnuts, chopped
2 tablespoons coconut flakes
1 teaspoon cinnamon
Pinch of salt
Directions:
Boil amaranth, water, and salt in a deep pan. Add the cinnamon and coconut milk to the mixture and simmer for 20 minutes or until cooked. Serve with walnuts and coconut flakes.
13. Buckwheat Porridge
Ingredients:
1 cup buckwheat grouts
1 cup water
1 tablespoon honey
2 cups almond milk
2 teaspoons cinnamon
2 bananas, peeled and sliced
Directions:
Boil the water in a pan and then add buckwheat into it. Cook for 2 minutes and then add honey, bananas, and cinnamon to it. When water is absorbed, add the almond milk to the mixture and stir. Continue to cook for another 20 minutes.
3: Gluten-Free Lunch Recipes
1. Baked Broccoli Balls
Ingredients:
2 cups broccoli florets
1 clove garlic, minced
½ cup almonds
½ cup Parmesan cheese, grated
2 eggs, beaten
2 tablespoons coconut oil
Pinch of salt and pepper
Directions:
Put all ingredients, except coconut oil, in a food processor and process until texture is a bit fine. Form the mixture into balls and arrange them on a baking sheet. Brush some coconut oil on each ball and bake at 350 °F for about 15 minutes.
2. Tangy Chicken
Ingredients:
4 chicken breasts
1 clove garlic, minced
1 tablespoon fresh rosemary, chopped
1 shallot, chopped
½ cup olive oil
1 teaspoon lemon zest
2 tablespoons lemon juice
Directions:
Combine garlic, lemon juice, lemon zest, olive oil, and shallots. Pour the mixture over the chicken breasts and marinate overnight. Place the chicken breasts in a roasting pan and roast at 350 °F for about 30 minutes. Serve warm with steamed vegetables.
3. Pasta Zucchini
Ingredients:
3 large zucchinis
2 cloves garlic, minced
2 tablespoons butter
¼ cup heavy cream
3 tablespoons Parmesan cheese, grated
1 tablespoon cream cheese
Pinch of salt and pepper
Directions:
Peel zucchinis and shred them lengthwise using a peeler. Melt butter in a pan and sauté the zucchinis for 3 minutes. Season with salt and pepper. In a large bowl, combine zucchini, heavy cream, and cream cheese. Top with Parmesan cheese and serve immediately.
4. Arugula Salad
Ingredients:
½ cup tuna, cooked and shredded
½ cup grape tomatoes, halved
2 scallions, sliced thinly
¼ cup Kalamata olives
1 green be
ll pepper, sliced and diced
3 tablespoons fresh basil, chopped
2 cups arugula
1 cucumber, sliced thinly
2 hard-boiled eggs, quartered
3 tablespoons olive oil
1 teaspoon Dijon mustard
1 tablespoon red white vinegar
Pinch of salt and pepper
Directions:
Combine tuna, arugula, tomatoes, scallions, Kalamata olives, bell pepper, basil, and cucumber. In a bowl, whisk Dijon mustard, olive oil, white vinegar, salt, and pepper. Pour the mixture over the salad and toss well. Top with sliced eggs before serving.
5. Quick ‘N Easy Quinoa
Ingredients:
1 cup quinoa