Gluten Free Favorite Recipes

May 3, 2017

Never Have Boring Porridge Again Using These 7 Toppings

Hands up if the first thing that springs to mind when someone says 'porridge' is a bowl of sad, grey goop. Yes, it may stick to your ribs, but if it tastes like cardboard, what's the point?

Maybe you're used to watery porridge (thanks, mum and dad), or you've just never taken a foray into the world of endless porridge toppings.

But with the weather turning colder every day, now is the perfect time to make porridge not boring. Delicious, in fact.

To avoid boring bowls of porridge, remember these rules:

Never skip toppings and have porridge plain
Always include at least one fruit
Always include at least two toppings
Always use milk when making porridge -- not just water
Focus on colour, texture and different flavours

For inspiration, here are seven tasty porridge toppings to try the next time a cold morning greets you.

1. Peanut butter, banana and cinnamon

The key to a good bowl of porridge is a combo of flavours which work in harmony. Case in point, peanut butter, banana and cinnamon.

Simply make a bowl of porridge (or maybe breakfast polenta) and top with banana slices, a sprinkle of cinnamon and a spoonful of peanut butter. You can even stir these ingredients into the porridge while it's cooking for extra flavour.

Try this peanut butter overnight oats recipe from Minimalist Baker.

2. Baked peaches, almonds and cream

To make breakfast more like dessert, try topping your oats with peaches and cream. You can either bake the peaches in a separate tray, or bake the porridge to golden perfection with the peach slices on top.

Serve with whipped cream and toasted almonds for crunch. Here's the recipe by How Sweet Eats.

3. Medjool dates, tahini and cinnamon

Dates and tahini are a superb match, with the dates' sweetness balancing out the nutty, creamy and slightly bitter tahini. Add cinnamon for spice and you have yourself a satisfying porridge topping.

To finish, sprinkle pistachios on top and, if you have a sweet tooth, drizzle with date syrup.

A post shared by Danielle Oron (@iwillnoteatoysters) on Apr 21, 2016 at 6:57am PDT

4. Maple roasted pecans and yoghurt

For the ultimate crunch factor, top your bowl with golden maple roasted pecans. The pecans, maple syrup and salt form a sweet, earthy and autumnal flavour, while the yoghurt adds creaminess.

Put it all together and try this spiced carrot cake oatmeal with maple roast pecans by Gather and Feast.

A post shared by Ashley Alexander (@gatherandfeast) on May 31, 2016 at 8:35pm PDT

5. Blueberry and coconut

This oaty, nutty, cinnamony creation is a far cry from instant oats mixed with water. Warming and satisfying, the combination of blueberries, almonds and coconut flakes gives this brekkie texture, sweetness and crunch.

Have a go at Love and Lemon's blueberry coconut baked oatmeal. It's vegan, __gluten free and scrumptious on a cold morning.

6. Stewed cinnamon pears and pecans

Stewed pears (or apples) are the ultimate winter treat and there's no reason why you can't use it as a porridge topping. All you need to do is stew your favourite winter fruit (pears always work a treat) in a saucepan with butter, brown sugar, lemon juice and cinnamon.

Once caramelised, tender and golden brown, serve on top of the oats with pecans for crunch.

Here's a delicious recipe for brown sugar pear steel cut oats from Minimalist Baker.

7. Peanut butter and strawberry jam

Transform a PB and J sandwich into porridge time by topping oats with natural peanut butter, freshly made strawberry chia jam (don't worry, it's easy) and a touch of yoghurt or cream. It's sweet, creamy, nutty and hearty.

Try this recipe for toasted oatmeal with strawberry chia jam and coconut whipped cream from Cookie and Kate.

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April 28, 2017

Recipes: Gluten-free squares, bars and cookies for lunch boxes

Portable and delicious are key concerns when you’re packing lunch treats. No-bake is a bonus too for time-crunched parents who want their kids to have healthful lunches and after-school snacks.

Carolyn Hemming and Patricia Green have taken all those factors into account when creating recipes for bars, squares and muffins for their new cookbook, Sweet Goodness: Unbelievably Delicious Gluten-Free Baking Recipes.

Instead of buying prepared snacks such as granola bars, which often contain high amounts of sugar and starches, they suggest making the items from scratch using whole, natural ingredients.

And you don’t have to be following a gluten-free food plan to enjoy these healthy treats.

Hemming’s four-year-old daughter, who is not gluten-intolerant, is going into senior kindergarten. Hemming will tuck a small treat, such as ginger squash molasses cookies, into her lunch. For an after-school snack at home she might give her cranberry almond energy bites, which are easy to make and don’t need baking. (Many schools have a nut-free policy so it’s best not to send these with your child.)

APRICOT, WALNUT AND PINE NUT GRANOLA BARS

These easy-to-make bars are nutritious and dispense with the need to purchase granola bars. Apricots, walnuts and pine nuts are a tasty combination and create a pleasing texture.

If desired, you can omit the nuts or substitute sunflower seeds.

250 ml (1 cup) finely chopped dried apricots
175 ml (3/4 cup) coarsely chopped walnuts
175 ml (3/4 cup) pine nuts
175 ml (3/4 cup) quinoa or millet puffs
175 ml (3/4 cup) quick oats
125 ml (1/2 cup) unsweetened finely grated coconut
50 ml (1/4 cup) chia seeds
125 ml (1/2 cup) liquid honey
5 ml (1 tsp) pure vanilla extract
125 ml (1/2 cup) white chocolate chips

Lightly grease a 2.5-l (9-inch) square baking dish or pan. Line bottom and sides with one piece of parchment, big enough so that it can fold over itself to completely cover top of pan, and grease parchment or lightly spray with cooking oil.

In a large bowl, place dried apricots, walnuts, pine nuts, puffs, oats, coconut and chia; set aside.

In a small saucepan, bring honey to a simmer for 1 minute. Remove from heat and stir in vanilla. Pour over puff mixture and stir until completely covered.

Press mixture firmly and evenly into pan, folding in side pieces of parchment to cover mixture and keep your hands clean. Melt chocolate chips in a double boiler or microwave oven (15-second intervals with stirring in between) until smooth. Place chocolate in a small resealable plastic bag, then cut 5 mm (1/4 inch) from one corner and pipe chocolate over top of the granola mix.

Cover with plastic wrap and place in refrigerator to set for at least 1 hour. Cut into 12 bars or 24 squares.

Makes 24 squares or 12 bars.

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CARROT BUTTERSCOTCH COOKIES

A fluffy white cookie made with oat, sorghum and quinoa flours and packed with shredded carrots. It bursts with butterscotch flavour in every bite.

250 ml (1 cup) finely ground oat flour
125 ml (1/2 cup) sorghum flour
125 ml (1/2 cup) quinoa flour
10 ml (2 tsp) baking powder
125 ml (1/2 cup) unsalted butter, softened
50 ml (1/4 cup) virgin coconut oil
175 ml (3/4 cup) lightly packed brown sugar
75 ml (1/3 cup) unsweetened applesauce
10 ml (2 tsp) pure vanilla extract
2 large eggs
250 ml (1 cup) raw shredded carrots
175 ml (3/4 cup) butterscotch chips

Lightly spray with cooking oil or grease two large baking sheets. Line baking sheets with parchment paper. Preheat oven to 180 C (350 F).

In a large bowl, mix together oat, sorghum and quinoa flours and baking powder and set aside. In a separate medium bowl, mix butter and coconut oil with sugar, applesauce and vanilla. Beat in eggs one at a time. Mix in carrots and butterscotch chips. Add butter mixture to flour mixture and stir until well combined. Scoop dough into 4-cm (1 1/2-inch) balls and place them on prepared baking sheets 5 cm (2 inches) apart.

Bake for 15 to 17 minutes, until edges are slightly golden. Remove from oven and let cool completely on baking sheets.

Makes 48 cookies.

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SWEET POTATO MUFFINS

Sweet potato is not only a great source of beta-carotene but also a good source of dietary fibre, iron and potassium. Combined with the goodness of sorghum flour, these dense but moist muffins are flavourful with fall spices.

250 ml (1 cup) sorghum flour
175 ml (3/4 cup) white rice flour
7 ml (1 1/2 tsp) baking powder
2 ml (1/2 tsp) baking soda
5 ml (1 tsp) ground cinnamon
2 ml (1/2 tsp) ground ginger
1 ml (1/4 tsp) ground cloves
1 ml (1/4 tsp) salt
150 ml (2/3 cup) seedless raisins
250 ml (1 cup) sweet potato, cooked in skin and flesh removed and mashed
2 large eggs
125 ml (1/2 cup) 2 per cent milk or light coconut milk
75 ml (1/3 cup) liquid honey
75 ml (1/3 cup) grapeseed oil
15 ml (1 tbsp) molasses

30 ml (2 tbsp) shelled, raw unsalted pumpkin seeds (pepitas) or 15 ml (1 tbsp) shelled, raw unsalted pumpkin seeds (pepitas) and 15 ml (1 tbsp) raw chopped walnuts
10 ml (2 tsp) liquid honey or pure maple syrup

Lightly spray with cooking oil, grease or line with paper muffin cup liners a 12-cup muffin tin. Preheat oven to 190 C (375 F).

In a large bowl, place sweet potato flesh, eggs, milk, honey, oil and molasses and beat to combine. Gradually add in flour mixture and stir until fully combined. Divide batter evenly among 12 muffin cups.

Bake for 18 to 20 minutes or until a toothpick inserted in centre comes out clean.

Makes 12 muffins.

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Source: “Sweet Goodness: Unbelievably Delicious Gluten-Free Baking Recipes” by Patricia Green and Carolyn Hemming (Penguin Canada, 2015).

9 diet and weight loss mistakes you’re making

Getting the numbers on the scale to tip in your favour isn’t an easy task. Losing weight is a slow and steady process that requires mindful eating, working out and maintaining a balanced lifestyle.

Some people swear off of carbohydrates while others commit to juice fasts and other extreme measures. Global News asked a panel of spokespeople from the Dietitians of Canada to name eight common mistakes people make on their road to weight loss.

Here’s what they had to say:

“It’s a myth that bread leads to weight gain and that low-carbohydrate diets are a healthy way to lose weight,” Heidi Boyd, a registered dietitian from St. John’s, Nfld., said.

She told Global News that __gluten intolerance and adopting a gluten-free diet is a continuing trend. Celiac disease is a food sensitivity triggered by gluten, causing damage to the small intestine while leaving patients with inflammation and abdominal pain among other symptoms. These are the people who have to adhere to strict gluten-free lifestyles.

Research suggests that gluten-free bread and pastas are lower in protein and iron and higher in fat than their traditional counterparts.

“If you aren’t in that group there is no benefit to avoiding grain products,” Boyd said.

Look for “whole grain” in the nutrition label when you’re grocery shopping. And mix up your grains by cooking with bulgur, barley or quinoa, she suggests.

“I recommend that you enjoy your favourite foods in moderation and eat mindfully, not impulsively,” Andrea Miller, a Whitby-based dietitian, says.

“Substituting a light or low-fat version of your favourite food may leave you less than satisfied and you may end up eating more,” Miller said.

Some studies have pointed to this habit — reaching for a diet soda had diners eating more calories than their counterparts who had the sweetened drink, for example.

“Also, some low-fat foods may have more sugar and more calories than the higher-fat alternative,” Miller said. Manufacturers need to compensate for a lack of fat after all.

More often than not, people managing diets also have busy schedules — it’s no wonder you end up overeating or eating convenient, but unhealthy fare.

“Good nutrition is not just about what we eat, but also how and why we eat…distracted eating can lead to overconsumption because we eat more quickly, consume larger portions and may even ignore our fullness cues,” says Brooke Bulloch, a Saskatoon-based dietitian.

You’re better off with eating whole fruit instead of juice — it’s packed with fibre that’ll help to fill you up. Like sugary sweet lattes and energy drinks, fruit juice should be a treat and not a regular staple in your diet, says Lalitha Taylor, an Edmonton-based dietitian.

“Have you found yourself saying, ‘No, I can’t even have one bite, I’m on a strict diet’ or on the other end of the spectrum, ‘Well, now that I’ve had a bite, I might as well eat another piece, I blew it,’” she said.

By thinking in extremes, we create rules that are too difficult to adhere to. She says goals need to be incremental and realistic. That way, your weight loss goals are palatable and you can celebrate the small victories along the way.

The key is to prep the night before, says Janelle Hatch, a Victoria-based dietitian. Put oatmeal in a bowl so that it’s ready for the microwave in the morning. Cut up some fruit and set it aside in the fridge or hard boil eggs so you can grab them and go first thing in the morning.

“Be wary of advertising and sales promises. Most people can get all the nutrition they need from food,” she said.

Do your homework to make sure you’re covering your bases if you’re not sure you’re getting enough protein, or if you’re eating too many carbs, for example. A consultation with a dietitian may help if you’re confused, she suggests.

“Including a variety of foods in your diet will not only keep things interesting, it will also help you cover off your nutritional bases,” Casey Berglund, a Calgary-based dietitian, said.

If you’re sick of peanut butter, try almond butter of sunflower seed butter. If you’re tired of rice, swap it out for quinoa, Berglund suggests. Veggies, such as green beans, can be substituted with edamame or snow peas in a recipe, too.

She urges consumers to be savvy and question these claims — these prepackaged goods often have a “health halo” effect.

“Remember your diet should be mostly made up of foods with few ingredients and made at home,” she says.

carmen.chai@globalnews.ca
Follow @Carmen_Chai

April’s ‘Welfare Wednesday’ single worst day for recorded overdose calls in B.C. history

The B.C. opioid crisis has reached a new level, with authorities confirming Wednesday was the worst day on record for overdoses in the province.

B.C. Emergency Health Services says April 26 — or this month’s “Welfare Wednesday” — had more overdose calls in a single day than ever recorded. There were 130 calls for overdose responses in total, nine more than the previous record date of Nov. 20, 2016.

“Welfare Wednesday” is the day each month when social assistance cheques, ranging between $610 and $1,101, are handed out.

According to authorities, there were 62 overdose calls in the Vancouver Coastal Health region, 38 calls in Fraser Health, and 18 calls for both the Interior and Island Health regions.

In a 2016 study, the B.C. Centre for Disease Control found overdose deaths were 40 per cent higher during weeks when income and disability assistance cheques were issued, with the largest spikes happening the two days after cheques were distributed.

The B.C. CDC recommended governments vary the timing of cheque distributions and/or issue smaller and more frequent cheques.

Wednesday’s data comes after the City of Vancouver reported 169 overdose response calls for the week of April 17 to 23, an increase of 29 per cent over the week before. There were eight overdose deaths in the city that week, moving the 2017 total to 126 deaths.

It is currently unknown how many overdose deaths occurred on Wednesday.

“The number of preventable deaths in Vancouver and B.C. continues to skyrocket, yet we see a status quo response from the B.C. government to a public health emergency that is now more than a year old,” the City of Vancouver said in a news release on Thursday.

“It’s atrocious that so many people are dying; we need the B.C. government to take action with urgent health care interventions. With the federal government expanding access to safe prescription drugs, there’s no reason the province can’t take immediate action to save lives by expanding drug therapy programs to all those in need.”

—With files from Simon Little (CKNW)

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