New! Easy, Gluten-Free
Expert Nutrition Advice with More than 100 Recipes
Tricia Thompson MS, RD
American Dietetic Association & Wiley September 2010
Sample Recipes from “easy, gluten-free”
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Sample Recipes from Easy, Gluten-Free:
Lemon Poppy Seed Mini Muffins
This recipe is easy is to make and the muffins are light and delicious. If you love the flavor of lemons you will love these muffins!
- ½ cup sorghum flour
- ¼ cup whole grain cornmeal
- ¼ cup tapioca starch
- 1/3 cup sugar
- 1 teaspoon baking powder
- ½ teaspoon baking soda
- ¼ teaspoon salt
- 2 teaspoons grated lemon zest
- 2 tablespoons poppy seeds
- 1 egg
- 1, 6-ounce container lemon yogurt
- 2 tablespoons melted butter
- 3 tablespoons lemon juice
1. Preheat oven to 400 degrees. Spray a mini muffin pan with cooking spray or line with paper liners.
2. In a large bowl, combine the dry ingredients, flour through poppy seeds.
3. In a separate bowl, blend the egg, yogurt, butter and lemon juice. Add to flour mixture and stir until just combined. Do not over mix.
4. Pour into prepared muffin tin. Fill each muffin cup to the top. Place in preheated oven. Bake for 15 to 20 minutes or until toothpick inserted in middle comes out clean.
Makes 12 mini muffins
Nutritional information per muffin: 101 calories, 2 grams protein, 16 grams carbohydrate, 3.3 grams fat, 23 milligrams cholesterol, 149 milligrams sodium, less than 1 gram fiber, 53 milligrams calcium, less than 1 milligram iron
Tips: For a nice variation substitute orange yogurt, orange zest, and orange juice for lemon yogurt, lemon zest, and lemon juice.
Cheese Crisp Crackers
Serve these tasty crackers with any soup or stew. This recipe calls for asiago cheese which is an Italian cheese. You can generally find this cheese in large supermarkets or specialty cheese shops. This recipe also calls for masa harina which is precooked corn flour. You can generally find this ingredient in the grocery store.
- 1 cup masa harina
- 2 tablespoons potato starch
- ¼ teaspoon salt
- ½ teaspoon baking powder
- ½ teaspoon garlic powder
- ½ teaspoon dried basil
- ½ cup part-skim ricotta cheese
- 1 ¼ cups plain seltzer
- 2 tablespoons grated asiago cheese
- Gluten-free cooking spray or 2 teaspoons vegetable oil
1. Preheat oven to 400 degrees.
2. Sift together masa harina, potato starch, salt, baking powder, and garlic powder. Blend in basil and ricotta a cheese until well combined.
3. Warm seltzer in microwave for about 1 minute – you want the water warm, not hot or boiling.
4. Add seltzer to dry mixture. Stir to combine and form soft dough.
5. Spray a griddle with cooking spray or lightly coat in vegetable oil. Take 1 rounded tablespoon of dough and flatten into a round shape, about 2 inches across. Repeat with remaining dough.
6. Place on griddle and brown on both sides – about 2 to 3 minutes. Transfer to ungreased baking sheet. Sprinkle with grated cheese and place in oven for 15 to 20 minutes, until crisp.
Makes 18 crackers (3 crackers per serving)
Nutritional information per serving: 125 calories, 5 grams protein, 20.6 grams carbohydrates, 3.2 grams fat, 8.4 milligrams cholesterol, 171 milligrams sodium, 2 grams fiber, 110 milligrams calcium, less than 1 milligram iron
1. Crackers can be made larger and used as a flatbread base for a sandwich.
2. Use grated parmesan or Romano cheese if can’t find asiago cheese.
Chili Lime Shrimp Bowls
These stuffed tortilla shells are crispy and delicious. The next time you want to serve shrimp cocktails make these instead—they are sure to be a hit.
- Gluten-free cooking spray or 1 teaspoon vegetable oil
- 8 corn tortillas, warmed
- 1 tablespoon vegetable oil
- 1 pound small uncooked shrimp, peeled and deveined
- ¼ teaspoon black pepper
- 2 teaspoons chili powder
- 1 teaspoon grated lime zest
- 1 cup frozen corn
- 1 cup shredded lettuce
- 1 avocado, chopped
- 2 tablespoon chopped fresh cilantro
- Preheat oven to 400 degrees. Spray 8 muffin cups with cooking spray. Press and fold a tortilla into each muffin cup, pressing out edges. Bake for about 10 minutes, until crisp.
- Cook corn in microwave for about 3 minutes, until heated.
- Heat oil in a large non stick skillet. Add shrimp and cook for 3 to 4 minutes, or until cooked through and pink. Add pepper, chili powder and lime zest. Remove from heat.
- Place 2 tortilla shells on each serving plate. Add lettuce, top with shrimp, corn, avocado and cilantro.
Serves 4 (2 tortilla shells per serving)
Nutritional information per serving: 359.7 calories, 28 grams protein, 36.4 grams carbohydrate, 12.5 grams fat, 172.3 milligrams cholesterol, 208.7 milligrams sodium, 7.3 grams fiber, 116 milligrams calcium, 4.1 milligrams iron
Tip: Warming the tortillas before pressing into muffin tins makes them more pliable and less likely to tear.
Crispy Fish Sticks with Cocktail Sauce
These fish sticks are a real treat and oh so easy to prepare. This recipe calls for gluten-free corn flakes. See Resources section for sources.
- Gluten-free cooking spray or about 2 teaspoons vegetable oil
- 1 pound fish fillets such as tilapia, cod or sole
- 1 cup gluten-free corn flakes, processed into crumbs (see tip below)
- 1 tablespoon dried parsley
- 1 teaspoon onion powder
- ¼ teaspoon salt
- ¼ teaspoon pepper
- 1 egg
- 2 egg whites
- ½ cup brown rice flour
- ½ cup chili sauce
- 1 tablespoon horseradish (or more to taste)
- 1 tablespoon lemon juice
- Preheat oven to 425 degrees. Coat a large baking pan with cooking spray (or vegetable oil).
- Cut fish into strips, about 2 inches long by ½ inch wide.
- Mix cornflakes with parsley, onion powder, salt, and pepper.
- In a separate dish, beat together egg and egg whites.
- Place brown rice flour in gallon size zip loc bag. Add fish a few pieces at a time, coat with flour, then dip in egg, then into cornflake mixture being sure to coat fish stick completely. Place on prepared tray.
- Bake for 12 to 15 minutes, or until fish is cooked through.
- Mix chili sauce, horseradish and lemon juice in a small bowl. Serve with fish.
Serves 4 (4 to 5 fish sticks and 2 tablespoons sauce per serving)
Nutritional information per serving: 323 calories, 30.4 grams protein, 40.6 grams carbohydrate, 3.8 grams fat, 109.5 milligrams cholesterol, 825 milligrams sodium, 2.9 grams fiber, 35.5 milligrams calcium, 5.4 milligrams iron
- If you prefer tartar sauce with your fish simply mix ½ cup mayonnaise with 1 tablespoon pickle relish and 1 tablespoon lemon juice.
- To crush cornflakes, place in a gallon size zip loc bag, close top and pound gently with a mallet or rolling pin until crushed to coarse crumbs.