Indian chick pea flour and sweets

As the cooler weather roles in, I'm starting to find the idea of baking more appealing again. The challenge is to channel that baking energy into something that won't lead to guilt:)

If you haven't baked with chickpea flour - I'd recommend you give it a go for it's high protein, low carb and high fibre content. It can have a bit of a "bean" taste to it, so I always include spices like ginger, cinnamon, cardamon and or garam masala (typically the lot - because I LOVE these flavours). Take a look at a previous post HERE for a fantastic carrot cake recipe. HERE for ricotta muffins, and muffins in general.

chickpea flour carrot cake

As the gluten-free market swells, it's getting easier and easier to find gluten-free flours on the shelves of everyday super markets. Certainly, the organic and health food groceries are loaded with options. At the prices, you'd think that some of these "specialty" flours were new inventions.

I live in a pretty cosmopolitan city with numerous neighbourhoods full of authentic ethnic foods from around the world. Little India has to be my favourite. I've been buying my chickpea flour (also known as gram flour and chana flour) there for years. The bag in the photo above cost $2.99 Cdn for a kg (2.2lb) bag. The same quantity of chick pea flour from a "specialty" mill at my local health food shop would cost upwards of $15.00. 

I should state here that I'm totally against buying "cheap" food, especially when it's made on the backs of others. I'm addressing packaging and distribution costs here. Not to mention the marketing hype around what is gluten free. You can find JAM on the shelve labelled gluten-free these days!

If you need to see the words "gluten-free" stamped on your food to feel safe (I feel this way about oats because the milling process is so tightly aligned with the wheat flour channel), the brand pictured above states that it is fact gluten free. There's a recipe on this bag for onion bhajia (fritters) that I'm going to try soon. Watch for a later post!

Indian sweets come in many varieties - milk is the main ingredient in these ones. 

Finally - if you are lucky enough to have an authentic Indian grocer, you may find "sweets". Most are made with sugar and condensed milk, flavoured with nuts, saffron, cardamon... the texture is something between fudge and cheesecake. Mamma mia - I always eat WAY too many. There are a few varieties made with chick pea flour, and a number that are made with wheat flour (also known as sooji). I advocate for adventure in food - but not taking risks where your health is concerned. Always ask the proprietor for more information where packaging isn't available to clarify ingredients... and in the end, it's always best to trust your "gut" instincts when it comes to whether or not to indulge.

Alternatively, you can feel pretty virtuous about baking a big cake made with chick pea flour :) 

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Plantain - an excellent gluten-free side!

It's been YEARS since I made plantain... I seriously can't believe I've gone so long without it. I mean - LOOK AT THESE GUYS!! Gorgeous, crispy and just a little bit sweet with a sprinkle of salt... mmmmmmmmmm!! 

What makes the gap in time even more unbelievable is how EASY these are to make. Thanks to my friend Doug, who taught me how to make these years ago. He has Dominican roots - and boy, can that man cook!


Here's how easy it is. Peel a plantain by cutting the top off and slicing down the sides to peel back. While it looks just like a banana, the skin is a lot tougher. 

Next, cut into slices about half an inch thick. Drop into hot vegetable oil (I use a pot shaped like a wok and only use enough oil to half submerge - not a fan of deep frying!) 

 Cook about 2 minutes and then flip and cook for another 2. Remove and place in single layer on paper towel. Sprinkle one side with salt.

Using the bottom of a glass press down on one side of the plantain to flatten. They should squish down and spread. Don't be afraid of salt here - as much of it will come off in the next step...

Now drop the plantain BACK in the hot oil - for about 1 minute each side. Remove and drain on paper towel until ready to eat (they can stay warm in the oven if you're fixin' other things...)

You want to make about one plantain for every two people if you're serving as a side (as seen here). Honestly, I could probably eat 2 whole plantain all by myself... they ARE a vegetable after all :). 

On that note, I used a green unripe plantain here. They are less sweet and less starch/carb at this stage. They are also firmer and cook up crispier. You can use this cooking method with ripe (dark) plantains too. They will be considerably softer and won't get crispy. They will also have a sweeter, roasted flavour. 

Either way, they are a wonderful change from grains, rice or potatoes and pair well with so many other foods. I think we'll be seeing a lot more plantain on our plates from now on.

gluten-free felafel... it's super easy, delicious and good for you!!

felafel - gluten free and delicious!!

My friend Doug shared a version of this recipe with me years ago. I was shocked at how easy (and cheap!) it is to make your own felafel at home. This traditional recipe is naturally gluten free, but you'd be hard pressed to find a box of mix in a grocery store that does not include wheat. (One exception is the Australian brand Orgran). This version below will cost less than a dollar and would easily feed 4. An excellent vegetarian option as it's high in protein (not to mention fibre!).  

You do need a food processor - and to plan one day in advance to soak the beans.

Ingredients:

3/4 cup dried fava (broad) beans

3/4 cup dried chick peas (garbanzo beans) 

1 small onion chopped

3 cloves garlic chopped

generous pinch cayenne pepper

3 tsp ground cumin

1/4 cup chopped fresh coriander

1 heaping tsp salt

oil for frying

Soak beans overnight in lots of water. Drain and rinse thoroughly. Grind raw soaked beans in the food processor with onion and garlic until finely minced and stir in cumin, salt, cayenne and coriander. Give it another good whirl in the processor to break down the greens. The consistency should be a thick granular paste. Make into patties a little smaller than the size of a flattened golf ball. 

Let sit for 30 minutes. You can make balls - but will need more oil to fry them in. The flatter versions will cook through evenly in much shallower oil. After they have rested for 30 minutes, fry in batches in a large skillet. Test one first to make sure that the oil is adequately hot (you want it to sizzle). Flip after about 3 minutes - or when golden brown and crispy looking. Cook another 3 minutes or so. Keep batches warm in the oven on a plate with paper towel to soak up any excess oil. 

You can serve these many ways - with rice, a gluten free rice wrap, with quinoa.... but last night we had them with a simple spinach salad, carrot salad, sliced tomatoes and avocado. I happened to have some tahini (sesame paste) which made a nice accompaniment. This recipe made 24 felafel - plenty of leftovers for lunch this week!

Super Simple Carrot Salad:

(amounts depend on how many carrots you want to grate!)

grated organic carrots

diced red onion to taste

sprinkle of celery seed to taste

drizzle of olive oil & apple cider vinegar to taste.

Final note: while many felafel vendors do make gluten-free felafel - many also include some wheat flour to help hold them together... OR fry other gluten-laden items in their fryer. Gluten is in no way necessary to make these work - but, as always, I implore you to ask before you order out. Once you try making these  - you'll discover how easy it is to have this great dish safely at home.

greek is good for gluten-free

Classic chicken souvlaki dinner is rarely a dangerous choice for the gluten intolerant. First, it's GRILLED. Second, it's  marinated in oil, lemon, garlic and oregano. It's typically served with two gluten-free carbs.... rice AND potatoes. 

photo credit: westcoasttastebuds.com

Tzatziki sauce is made of yogurt, cucumber and garlic. A standard souvlaki plate is also often served with a crunchy salad made of iceburg lettuce, cucumber, tomatoes and olives dressed with oil, salt and oregano. I like the simplicity of it all. I also prefer to enjoy this classic fare with someone who will share the extreme garlic breath that's all part of the experience.

Steer clear of the pita bread (obvious) and some classic Greek specialities like spanikopita (puff pastry with spinach and cheese) and the moussaka (eggplant/lasagna type dish that includes flour in the bechamel sauce).  

I wrote about Indian food recently, and the same rules apply. Getting to know who's making your food means you can broaden the selection you try. In general, ordering the grilled souvlaki dishes means getting a plate full of safe and delicious food. This being said, ALWAYS tell your server that you are gluten intolerant.Try the ouzo (liquor that tastes like licorice, goes down easy and will have you drunk in no time if you're not stern with the person who wants to keep refilling your glass). It's gluten-free too :) OPA!!

www.claudinecrangle.com

risotto: easy gluten-free entertaining

mid way through cooking, slowly adding liquid...

Making risotto is one of the easiest dishes you can make. A lot of fuss can be made around perfecting this dish... but trust me, it's pretty hard to muck up. 

Here's how I make a super simple spinach or kale risotto.

Saute a finely chopped onion in good olive oil, when onion is clear, toss in a cup of risotto rice (arborio is the most common type). Coat rice with the oil, when heated through, toss in a small glass of white wine (optional), when the liquid has cooked off toss in a full bunch of chopped greens and stir until wilted. Add boiled water from your kettle slowly until it covers the ingredients. I toss in a gf bouillon cube too. Keep stirring. Add more water until the rice is cooked through (but not mushy). 

At the end you can either stir in some butter and parmeggiano cheese to taste. Alternatively, stir in some butter or oil and fresh squeezed lemon juice. 

There are umpteen variations on this dish (seafood, mushroom, etc.) Essentially it's all about the order in which you cook things. Veggies like asparagus or anything that you don't want cooked too much can go in closer to the end. 

Note that I don't go too much into measurements. This is a dish where you use your instincts to deliver a consistency that appeals to your palette. Ideally, it should be just soupy enough that it "sets" in a shallow dish. Leftovers are going to be goopier... more like an oatmeal consistency. Tasty all the same. After you've experimented and get comfortable with this dish, I'm sure you'll find it an excellent option when entertaining.