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 :) 

www.claudinecrangle.com

Sackville New Brunswick: Gluten-free

We have a place out on the east coast of Canada in Nova Scotia on the Bay of Fundy. We have no problem eating gluten-free here. In fact, there isn't a place to buy anything to eat unless you get in your car and drive to the Co-op in a neighbouring village.

While the view is glorious, we occasionally need to venture. This summer I made my second visit to Sackville, New Brunswick. Home of Mount Allison University. If you were a celiac kid going off to school, this place looks pretty ideal. Tiny school. Tiny town. Only a handful of places to eat if you include the coffee shops. 

This might actually sound more like a celiac nightmare... but here one of these places is an entirely gluten-free bakery and shop called The Cackling Goose Market. 

They make the most amazing gf carrot cake. Like, so good that Bill suggested we stop again on our way home to Toronto so we could have more for breakfast. 

For dinner, you walk half a block to Joey's, an old Italian restaurant that serves up gluten-free pizza and pasta and takes your concerns pretty seriously. The owner sat us down and made sure we understood he got it, followed by the server who re-iterated that she was aware I needed safe food.

Not too many readers are going to head to Sackville specifically for this purpose, but I thought that a number of anxious parents searching the net when sending their kids off to school might be comforted knowing that there has never been a better time to be gluten free. Having done this for more than 40 years, I still cannot believe how lucky I am every time I find GOOD safe food. 

Click on Cackling Goose and Joey's for links to more info. 
I hope that this summer you had equally wonderful gluten-free surprises. 

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.

Summer Potato Salad

We don't eat much pasta, grains or bread in the summer months. Summer spells potato salad. Take a look at these ADORABLE BABY POTATOES! 


We eat a lot of salad here. Shopping at the local organic farmers market over the last few years has helped open my mind - and my stomach to lots of new veggies and kept us keeping it fresh by following what's available by season. There has been a lot of asparagus, strawberries and rhubarb on our plates over the last months. I'm looking forward to moving into summer tomatoes so we can start using more of the basil that's taken off in our patio garden.

Potato salad is a great side for the BBQ, handy for the potluck - and always safer when you skip the mayo found in many classic recipes. Here are two of our current summer favourites:

Green Potato Salad (image at top of post)

3 tbsp salt cured capers

lots of chopped fresh parsley & basil

3 green onions chopped

1/4 cup freshly grated parmeggiano cheese

dash of olive oil and vinegar (white/red wine or balsamic)

salt & pepper

about 1 lb of the tiniest organic potatoes you can find

Pesto & Corn Potato Salad

1/4 cup fresh pesto (read labels on store bought pesto!)

1/2 cup or more corn cut from roasted cobs 

fresh basil leaves 

salt & pepper

about 1lb baby potatoes 

In both recipes, cook the potatoes in salted boiling water with skins on until tender. If potatoes are of varying sizes, cut the larger ones to the same size as the smaller ones so that they cook evenly. Drain and toss with other ingredients. So easy! Both of these keep well for a few days in the fridge, so make extra for the hot days when you don't feel like cooking!

Breakfast rut. Gluten-free start to the day.

the new juicer in action

It's no secret that breakfast is one of the most gluten-laden meals of most people's day. Cereal, toast, a bagel or muffin on the run.  A healthy, fast, gluten-free breakfast requires some planning if you want to have more than a banana.

There are plenty of gluten free cereals on the market these days. Most are just as chock full of sugar as the "regular" cereals  - and sometimes even more. While I've got an insanely sweet tooth - I'd rather not start my day with what equates to cookies floating in milk. Thanks to the growing gluten-free market we can also find a growing selection off waffles, bagels, muffins, cinnamon buns... you name it. The challenge is finding a HEALTHY choice.

I hate to admit that I've been on a bit of a bread binge of late. That huge shipment of free Udi's products certainly didn't help! I told myself that if you slathered gf toast or bagels in almond butter it was moderately healthy. I know I can do better.

hot rice cereal with raisins, walnuts and cinnamon

When I'm taking better care of myself, my winter breakfast has been Bob's Red Mill hot rice cereal. I also have a very simple cold or warm cereal in the form of plain buckwheat, millet or quinoa with soy or rice milk, sprinkled with raisins, walnuts and garam masala. This is very healthy, easy, and great use for leftover grains. It's delicious, and higher in protein than rice - but like anything, after a while I need a change.

Buckwheat with organic raisins, walnuts, garam masals and rice milk

 
Bill likes fruit and yogurt. I'm more of a veggie person than a fruit person. Truth be told, I like my sweet in the form of chocolate. Fruit and yogurt work for me when it's too hot to think of stirring hot rice cereal - or cooking up grains for future breakfasts. It's also a good option for road trips or when staying away from home.

chickpea flour muffins are high in protein and fibre

Once in awhile I'll bake some super healthy gf muffins made with chickpea flour, eggs, bananas, walnuts and lots of spices. These are handy for breakfast on the run - or to take with you when staying away from home. I like to keep a decent stash in the freezer. Keeping them healthier vs sweet means I won't be inclined to snack on them when I'm craving cookies.

When I'm trying to curb the toast habit, those are my typical "go to" breakfast items. Thanks to my friend Pina - I'm finally giving juice a try. Spinach, strawberries, fennel and pumpkin seeds would not normally add up to breakfast in my mind - but WOW! My first attempt with the Nutribullet was a winner. This is not an endorsement for the tool - in fact I had to go out to buy it twice, because the motor went up in smoke on the first one I bought. Number two seems to be a better piece of equipment.

Here's to day one!

I like the idea of having a carb-free breakfast - and incorporating protein in the form of nuts and seeds. Like anyone starting out on a new diet regime - time will tell, but this week I'm pretty pumped about what I'm hoping will be a breakfast makeover. 

I've never eaten this much fruit before - bananas, nectarines, berries, greens and seeds all blend together really well - no need for milk ingredients or milk substitutes, so perfect for people who are lactose intolerant too. Admittedly, pretty hard core healthy - and not for everybody.

If you'd like to read more about my super-easy muffin recipes see link HERE and HERE. I've posted about my quinoa breakfast HERE - and buckwheat HERE. 

I figure if you start the day healthy, you'll feel better about having fries for lunch :)

New York, Anna & the gluten-free adventure

My cousin Anna and I have been writing to each other from distant lands for more than 20 years.  Our mothers are sisters who both left England in the 1960's and head in very different directions. Anna's mum emigrated to Australia and my mum came to Canada. Last week we met for the very first time in New York City. Within minutes of meeting our pen pal status was elevated to great friends. 

Anna was a serious trooper when it came to trekking around the city to try famed gluten-free bakeries. Being a vegetarian she was quite empathetic to how restaurants were chosen, and was open to shopping in the Chelsea Market near our guest house (where we had a kitchenette) so that we could have some fresh foods at home and to pack for days of hiking the cityscape. A new adventurous food friend - this was sheer bliss!

First stop: Tulu's Bakery. I've linked all of the names of the establishments to their websites so that you can find out what you need. 

 

Despite the late hour, Tu-lu's door was constantly swinging open with people coming in for an end of day cupcake fix. 

We met a bloke named Benny here - who referred to himself as a "Glutard", much to Anna's amusement.  When she asked if he'd been to La Risotteria he was quick to share he'd been picked up not once but twice, by girls who were looking for a gluten-free boy toy. When we left, Anna wondered aloud if this might be Benny's best selling point.  

On to the grub - I ordered the cinnamon coffee cake loaf, a brownie and a chocolate cupcake. Anna opted for a selection of mini cupcakes (image above). In an unusual state of self control we actually made it back to our hotel with our loot in tow.  That loaf was gobbled up for breakfast the next morning with tea. We conferred that Tu-lu's had been worth the trek.

Babycakes is probably the most famous of the gluten-free bakeries in NYC. The owner Erin, has been on many TV shows and has published a beautiful cookbook. On our last night we made this our pilgrimage. 

  

Yowza. I just didn't know where to start! While this bakery is known for their cupcakes - I thought I'd try a donut and a madeleine as I'd never had either before. Worth. Every. Penny. Can't believe I showed such self control.. and a part of me is relieved that this place isn't too close or I'd be needing to run more often!        

One of the best things about food - is how it bonds us. In our gleeful perusal of goodies we got to know Hanna, who sat in the window enjoying a cupcake. Hanna kindly offered up a couple of her favourite gluten-free restaurants in the city. As our NYC visit was winding down, we didn't get a chance to try them this time - but I've linked to Nizza and Fiorello so that you can check them out. 

 

We ate at La Risotteria, which is without a doubt a "must do". According to Benny - you might even get a date out of it! This was my third visit to the establishment, and I can't imagine a trip to NYC without a stop here. Even Anna commented that her risotto was the best she'd ever eaten. I normally opt for pizza, but this round had the spinach and sausage risotto. SO GOOD!

There is something incredible about arriving at a restaurant where gluten-free bread sticks are greeting you! This place only seats 20 and doesn't take reservations, so unless you are willing to hang out for a bit - I recommend you go early. A special thanks to my Auntie Thea for treating us to this special night out on the town! 

Finally, a shout out to Benny's Burritos (nope, not the same Benny)...where we had yummy Mexican food - notations on the menu clarified the gluten-free factor, and there was a huge selection. The place is packed in the evenings (a good sign) so we did lunch. Bill and I have eaten here on previous visits and I always have a hugely satisfying meal. 

Looking forward to checking out Hanna's suggestions on our next visit to NYC.... but will miss having my dear cousin, the lovely Sunshine Anna by my side. 

If you're heading to NYC anytime soon be sure to bookmark this post. If you have other great options to share - please do so in the comments or on this blog's Facebook fan page HERE. If you come from a place where gf treats are hard to find... I recommend that you bring an extra suitcase to cart home some goodies... and bring some stretchy pants for the ride home :)

 

Giveaway: Win a set of gluten-free greeting cards

These hand printed greeting cards are perfect for sharing your gluten-free gratitude. What better way to thank a host for a lovely gluten-free meal? A set of six could be yours with a click or two of your mouse and the tiniest bit of luck. 

Simply enter the draw by visiting facebook HERE - and LIKE :)  gluten free gift.

In the meantime, I'm off to New York City for a week - where I'll be sleuthing for gluten-free finds. I'll draw 2 winners on June 9th. If you're not on Facebook, you're also welcome to enter by leaving a comment. Good Luck!!

May is Celiac Awareness Month

Udi's and Glutino spread the word for Celiac Awareness Month

I've never eaten a hot dog bun in my life. If I had one as a toddler, I have no recollection of it. I don't think I'd ever really thought about it before this week - when this incredible shipment arrived at my door.

You can just imagine the little squeals of joy that I made as I unloaded this box of gluten-free goodies onto my kitchen counter. Never thought I'd eat a "toaster pastry" - but that's about to change too. Come to think of it...until today, I'd never eaten a bagel either! 

This is what the good people at Udi's sent to me and a number of other gluten-free bloggers to promote that May is Celiac Awareness Month in North America.

• Udi's Snickerdoodles (gone - delicious)
• Udi's Dark Chocolate Brownie Bites (divine, also gone - I shared a couple)
• Udi's Ancient Grains Granola Bars (wonderfully chewy, and great for on the go)
• Udi's Blueberry Cashew, and Cranberry Granolas (saving)
• Udi's Pizza Crusts (perfect.)
• Udi's Everything and Mighty Bagels (fantastic! see photo below)
• Udi's Hamburger & Hotdog Buns (can't wait to eat a sausage on a bun!!)
• Udi's White Sandwich & Cinnamon Raisin Breads (great staples)
  
• Glutino Pretzels (saving)
• Glutino Bagel Chips (light and crunchy - enjoyed with soup)
• Glutino Toaster Pasteries (yummy)

I've often referred to the fact that I've been on this diet for a very long time - almost 42 years now. Celiac used to be a word that would get nothing but funny looks and would require lots of awkward explanation. Today, most people just nod. We've come a long way. This is in part due to the good works of associations, but also because there are more and more people getting a solid diagnosis. People who suffered for years without knowing why are finally getting biopsies, accepting the facts and learning to adapt to a new diet.

This intense market growth opens up the way for manufacturers to be in a position to offer better food, more variety in products and distribute it widely. Newly diagnosed celiac patients can ease into this diet today because companies like Udi's are replicating the foods one might miss on a "restricted" diet. You can visit their website HERE.

Udi's bagel... you wouldn't have to be gluten-free to appreciate it

In 1976 you could order special bread that came in from the UK in a TIN. Today, there are gluten-free products readily available to you that are so good, you may need to hide them in the cupboard...so that the rest of the family doesn't eat them first. 

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.

gluten-free birthday party - let them eat cake!

My super talented cousin Moya made this cake for her birthday earlier this month. She's clearly an ace with the fondant icing, and sent it to me because Hello Kitty always makes her think of me. When I found out it was gluten-free, I had to ask why.

Neither Moya nor anyone in her immediate family needs to avoid gluten, but recently she's hosted some of the most celebrated kiddie parties in Ottawa. What she learned is that a very high ratio of her boys' friends are not eating gluten. Thirty percent to be exact.

Given these stats, she had contacted me looking for cookie recipes. Apparently, parents offered to send their child to the party with their own treats (typically a good defense)... but Moya was determined to make her kids' parties inclusive. The cake would be gf too.

At Seth's 5th birthday, the theme was Star Wars. The cake - a very manly looking Millenium Falcon. She tells me that the cake was such a hit (not just cool - but tasty too) that she decide to make her own cake (see the much girlier version at the top of this post) with the same gluten-free recipe. You can find that recipe by clicking HERE.

When you are a little kid (or a big one for that matter), not being able to participate in ceremonial food is even harder than avoiding the day to day stuff. Ceremonial food - like birthday cake is a very emotional time (complete with fire and wish-making no less!). Watching, but not partaking, particularly as a kid can feel very alienating within the tribal atmosphere. Kudos to my cousin Moya who has always been as sensitive to the hearts of those around her - as she is to their stomachs. 

Cause marketing campaign supports advocacy for safe food.

The Right to Safe Food is a program involving the Canadian Celiac Association to make sure that everyone with a medical need for gluten-free food can get it. The program was born of reports from many members who were not able to get safe, gluten-free food when they were being fed by various institutions, including senior’s residences, nursing homes, hospitals, day care centers, school and business cafeterias, and university and college residences. You can read more on the Canadian Celiac Association site HERE.  

May is Celiac Disease Awareness month in Canada. Turtle Jack’s 14 participating restaurants and the Canadian Celiac Association will jointly host a fundraiser to raise money for the Right to Safe Food Program.

Each Monday this May, people will be encouraged to dine at participating Turtle Jack’s restaurants to support this important work. Customers will use coupons to indicate their support of the fundraiser and the restaurant will donate 25% of each bill to the Right to Safe Food Program. 

Turtle Jack’s restaurants have worked with members of the Canadian Celiac Association to implement procedures to educate their staff and managers on the intricacies of preparing and serving gluten-free food. A new gluten-free menu has been launched. These efforts have created a safe place to dine for those with celiac disease.

Visit the Celiac Association website HERE to download the coupon and find other links related to this campaign. 

We are seeing a lot more gluten-free options on menus - and certainly on store shelves. I particularly like this program because they've taken the time to learn more about what it really means to be gluten free for someone who must adhere to the diet for medical reasons.

I am also promoting this program because I believe that we vote with our wallets. Celiac groups around the world can benefit from this type of cause related marketing program. Good for business.... and good for us!

www.claudinecrangle.com

The French word for bread is PAIN.

Buckwheat crackers from euro-nat

Carol brought these Pain des fleurs Organic Buckwheat Crispbread crackers over to our place last weekend. Their arrival brought a huge smile to my face. The first time I'd tried this line of products was in Paris a few years ago. I'd found them in a health food shop around the corner from the apartment we rented. Perhaps they weren't as appetizing to look at as the baguettes displayed in baskets everywhere... but they did the job and made an excellent accompaniment to all of the phenomenal cheese I gorged on.

Upon my return, I did see this product line now and again on store shelves here in Canada, but could never pull the trigger. It have a hard time wrapping my mind around almost $7 for a box of crackers when I'm not on vacation.

2 pks of 12 crackers per box

Boy am I glad Carol is not as frugal as I am! I'd forgotten how delicious they are - AND they have one ingredient: organic buckwheat. That's it. They have a quiet toasted, nutty flavour that would go with lots of things. Added bonus: all of 20 calories per piece - and they are the size of a slice of gluten-free bread!

In short, if you are looking for something to break up the monotony of rice crackers, or avoid the high fat content and not so healthy ingredients found in most other gf cracker options - I'd break the bank and treat yourself to a box of Le Pain des fleurs. Despite the name, they bring no pain - and if you eat an entire box, no harm done to your waistline or your health. These crispbreads are also available in quinoa or chestnut. All gluten-free and organic. You can find their website HERE.