I started hacking some of my favorite recipes to transform them into gluten free masterpieces when I learned that some members of my family were sensitive to gluten. It all began eighteen months ago and, at first, I felt completely overwhelmed with the additional challenge of a rice sensitivity, since most good tasting gluten free products use rice flour.
Enter Honeyville blanched almond flour, “Aaaaaaah!”, can you hear the angels singing? This product saved my baking. I think it makes my gluten free recipes taste better than using white or wheat flour, and you get the added benefit of only 3 grams of net carbs per serving (there are 23 g in All Purpose flour), and twice as much protein (6g vs. 3g).
In addition, you get all the extra health benefits of almonds, considered by some to be a superfood because they are packed with vitamins, minerals, and healthy fats. Here at Perfect Supplements, we love superfoods!
Gluten Free Favorites
To help out my Healthy Habits Challenge Team members (you can sign up to receive a free download of the Healthy Habits Challenge Worksheet), I am compiling a list of some of my favorite gluten free recipes; these are the ones that I return to again and again.
The current article compiles my favorite recipes in one place, and offers suggestions for how to transform them into low carb delights.
Eggs (with the yolks – that’s where the nutrients are!) – preferably from healthy, local & pastured chickens – worth mentioning again because they are so versatile and satisfying.
Paleo Pancakes (makes app. 13, 4 in. pancakes – 6 g net carbs & <1 g sugar each)
My family loves pancakes (who doesn’t?). I make them every weekend, so I had to create an excellent gluten free alternative. These freeze really well. This recipe is adapted from DailyDietribe.com – thanks Iris!
2 Tblsp Perfect Coconut Oil or Grass-Fed Butter (melted)
1 Tblsp Same oil as above, for frying pan / griddle
1 1/4 C Almond Flour (I recommend Honeyville blanched AF – available on Amazon)
1/2 C Potato Starch (or substitute Paleo-friendly Tapioca Starch)
2 tsp Baking Powder
1/2 tsp Sea Salt
1 tsp Vanilla extract
1/2 C Milk (non-dairy if you need it)
1 T Natural sweetener (completely optional – I have stopped adding sweetener. If you are topping them with real maple syrup, you don’t need it – or try a tiny bit of Stevia for sweetness without sugar / carbs)
1. Melt the 2 T oil in a small bowl.
2. Heat your griddle to medium low and add a portion of the 1 T oil for frying pancakes (about 1/2 T for every 6 pancakes)
2. In a quart size measuring bowl (great for pouring batter) – add almond flour, starch, BP, and salt and whisk together.
3. To the dry ingredients, add the egg, vanilla, “milk” and melted oil. Whisk everything together, adding water in small amounts until you get a good “pourable” pancake batter, not too thick and not too thin.
4. Fry them up like regular pancakes and enjoy! Great with a few dark chocolate chips and real whip cream:)
For dinner, I am going to refer you to my original family favorite dinner article, and make some suggestions for how to transform those dinners into gluten free / lower carbs.
Essentially, you want to focus on meat, fish, and vegetables.
Roasted Chicken and Vegetables – Swap out your potatoes for parsnips. They have a similar texture, delightful flavor, and less carbs. Throw in some other veggies that roast well, such as Brussels sprouts and winter squash – yum!
BLT’s and Tacos – Swap out your bread / wrap for a delicious and versatile coconut wrap. Or make your own gluten free flat bread, as seen in the featured pic, and created by Perfect Supplements blogger, Jamie.
Chili – My original chili recipe is naturally low carb. When you omit the sweet corn and natural sweetener (or substitute a tiny bit of stevia), each 1 cup serving contains only 15 g of net carbs and 4 g sugar.
Please refer to my previous article about healthy snacks, which includes many low carb options.
My next article will focus on a few dessert recipe transformations, but in the meantime, check out this low carb option, chocolate peanut butter coconut bon bons. It will be really helpful to have a stash of these when the high carb, high sugar, processed sweets roll out on Valentines Day.
The original recipe used honey, but if you replace the 1/4 C of honey with a Stevia equivalent, the result is approximately 1.5 g of net carbs and < 1 g of sugar per one once serving – measured with a tablespoon (about the size of 2 Lindt truffles).