Coeliac Australia Recipe Book extracts

Coeliac Australia Recipe Book extracts Making your own flour mixes (Page 7)

You will find flour mixes throughout the CA recipe book with a recipe that uses the mix.

Here are a couple of other simple variations to try.

Gluten free plain flour mix

In a sealable container or mixing bowl, combine:

1 part bean flour (soy, besan, chickpea or lentil) 1 part maize cornflour

1 part arrowroot or tapioca flour

½ part rice flour (optional)

i.e. 2 cups bean flour, 2 cups maize cornflour, 2 cups arrowroot or tapioca and 1 cup rice flour.

OR

1 part white rice flour 1 part maize cornflour

½ part amaranth flour or quinoa flour or sorghum flour

i.e. 2 cups white rice flour, 2 cups maize cornflour, 1 cup amaranth or sorghum flour Gluten free self-raising flour mix

For 200g (1 cup) combine ½ cup gluten free plain flour, ½ cup white rice flour, 1 teaspoon gluten free baking powder, ½ teaspoon xantham gum and ¼ teaspoon bicarb soda.

Great low GI recipes

On pages 20-21 there are some great options to replace pasta, rice or bread that will provide sustained energy, including lentil patties, fish cakes, chickpea or rice balls.

Potatoes instead of pasta or rice Hot tuna nicoise (page 23)

Put some baby potatoes and some eggs on to boil. Sear a tuna steak in oil for a minute on each side. Put aside. Mix together a handful each of black olives and chopped parsley, a couple of diced roma tomatoes and a diced cucumber, and three or four anchovy fillets (optional). Chop the hard-boiled eggs and quarter the potatoes then add them both and season with salt and pepper.

** Can substitute canned tuna and vary herbs and veggies to suit taste/availability.

Potato and salmon frittata (page 15) 2 large sweet potatoes, sliced

1 large zucchini, sliced 1 red capsicum, sliced 1 cup frozen minted peas 1 onion, diced

1 garlic clove, crushed

1 x 440g tin red salmon, drained 6 eggs

1½ cups reduced fat milk

Ground black pepper, to season

Preheat oven to 200ºC and line an oven safe dish with baking paper.

Place sweet potato in boiling water for 5-7 minutes until tender. Drain water and cool.

Combine zucchini, capsicum, peas, onion, garlic and sweet potato in a bowl. Stir salmon through the mixture. Pour into prepared dish.

Whisk eggs, milk and pepper together. Pour egg mixture over vegetables. Bake in

preheated oven for 30-40 minutes, until frittata eggs have set and are golden. Serves 4

Eggplant instead of toast Eggplant boats (page 24)

Cut eggplant diagonally into large slices. Fry in plenty of olive oil, turning once, until tender and browned. Top with sliced tomatoes, plenty of pepper and crumbled feta cheese.

Bread recipes (starting from page 28) Easy gluten free bread (page 28) 500g gluten free self-raising flour 1 egg

250ml milk 250ml water 60ml oil

Grease 11 x 26cm bread tin.

Mix all ingredients together with an electric beater. It should be the consistency of a thick batter. Pour batter into greased tin and cover with aluminium foil.

Place in a cold oven and turn oven on to 180ºC. Bake for 25 minutes.

Remove foil and bake for a further 20 minutes.

Remove from tin to cool on a wire rack. It will slice better when cold, but is so nice when it’s still warm. Makes 12 slices

Variations:

» Use the same mixture to make bread rolls, baked in pie tins for about 18 minutes.

» For more nutrients and fibre, add LSA mix and a little more water.

» This recipe makes a great damper.

Focaccia Florentine (page 28) 250ml warm water

1 teaspoon salt 1 teaspoon sugar 1 tablespoon yeast

300g Lola’s superfine flour mix*

1 egg white, beaten 1 cup spinach, chopped

100g feta cheese, chopped or crumbled

Grease a lamington or slice tray (25cm x 18cm x 3cm deep) with margarine or line with baking paper.

Place warm water in a bowl and stir in salt, sugar and yeast, let stand for 10 minutes.

Add flour and beat for 1 minute with electric mixer. Cover and leave to rise until “puffy,”

about 10 minutes.

Add beaten egg white and whisk again for 1 minute.

Preheat oven to 200ºC.

Pour half the mixture into prepared tin. Arrange the chopped spinach leaves on the batter.

Top with the crumbled feta cheese then cover with remaining batter.

Let stand for another 10 minutes to rise. Sprinkle with seeds or grated cheese, if preferred. Bake on high shelf in preheated oven for 25 minutes. Serves 4

*Lola’s superfine flour mix 200g besan flour

200g potato starch 100g fine rice flour 150g tapioca starch

Reprinted in CA recipe book with permission from Lola Workman

www.wheatfreeworld.com.au

Filling breakfast with no toast Polenta (page 34)

Often eaten for breakfast in the Southern Mediterranean region, polenta makes a simple, healthy, no-fat porridge base for the toppings of your choice. Polenta (cornmeal) is slowly added to boiling, lightly-salted water then stirred constantly until a thick, smooth mass is formed. It can then be sweetened, or enjoyed as a savoury option with added cheese or bacon.

Polenta crostini (page 44) 300g coarse polenta 1L water

Pinch of salt

To prepare the polenta crostini, cook the polenta in a large non-stick saucepan in water with salt, as per packet instructions.

When cooked, remove from heat and transfer polenta to a large casserole dish or baking tray greased with olive oil. Press the polenta down with a silicon spatula, or if it's not too hot, with your hands, spreading it out as you go, until it is about 2cm thick and relatively smooth on top. Let cool completely.

Preheat oven to 200ºC. Once set, cut the polenta into rectangular slices about 7cm x 5cm.

Place them on a baking tray lined with baking paper and bake in preheated oven for around 20 minutes, or until golden and crisp.

Hot chia breakfast (page 35)

¼ cup pumpkin, cooked 1/ 3 cup milk

2 tablespoons chia seeds 1 egg, lightly beaten 1 teaspoon butter

Mash pumpkin with milk. Stir in chia seeds, and let sit in the fridge for at least 20 minutes or overnight.

When ready to cook, stir egg into pumpkin mixture. Melt butter in a small saucepan over medium heat then spoon in pumpkin mixture. Cook for about 5 minutes, stirring

occasionally like you would with scrambled eggs. Serves 1 Ricotta pancakes (page 36)

2 eggs

½ cup ricotta cheese 1 tablespoon vegetable oil 125ml milk

½ cup rice flour 2 teaspoons sugar

1 teaspoon gluten free baking powder

½ teaspoon salt

In a medium bowl, beat together eggs, ricotta cheese, oil and milk. Stir in rice flour, sugar, baking powder and salt to make a thick batter. Drop from mixing spoon onto a medium hot greased frying pan and cook until the top is full of small bubbles; turn and cook the second side about 1 minute. Remove from pan and keep warm while cooking remaining pancakes. Makes 12 pancakes

Potato rosti (page 43)

10 medium Desiree potatoes 50g butter, melted

Salt and pepper, to season

Steam or microwave whole potatoes for 5 minutes, or until partially cooked (cooking too much means they will be too soft and the rosti will fall apart). When cool enough to handle, peel and coarsely grate. Place in a bowl with the butter and season with salt and pepper then combine. Heat a non-stick frypan on medium.

Divide mixture into 8 portions and shape into patties. Cook for 6 minutes on each side, or

until crisp and golden. Drain on paper towel.

Dinner sides and bases when store-bought options are in short supply.

Gnocchi (page 43)

1kg starchy potatoes (Desiree), whole with skins 320g gluten free plain flour, sifted

1 teaspoon xanthan gum

2 small eggs (or one large), lightly beaten Pinch of salt

Choose potatoes about the same size and place in a pan of cold water. Bring to the boil then simmer for 45-60 minutes. Remove from heat, drain and pat dry. Peel while still hot and mash with a mouli, potato ricer or masher.

On a board or working surface, make a well with ¾ of flour and all the xanthan gum then add potato, eggs and salt.

Mix well then knead. As soon as the dough comes together, stop adding flour (excess flour will make the gnocchi hard and chewy). Let dough rest for 10-15 minutes.

Dust hands and board with flour; flatten the dough into a loaf shape.

Cut the dough into rounds about 1.5cm thick. Dust again and roll each piece lightly until cylindrical in shape.

Cut into little nuggets of dough, lightly dusting at all times. They don’t need to be perfect, but should be the same size to cook properly.

Press and roll each piece with your fingertip or over the end of a fork to create a curl.

Remove excess flour.

Bring a large pot of water to the boil, add salt and gnocchi in. Stir continually until gnocchi rises to the surface, after a minute or two. Drain and serve with your favourite sauce and parmesan cheese.

Serves 10 Variations:

» Although potato gnocchi remains the most common version, the dish can be made with pumpkin or sweet potato, or flavoured by mixing the dough with spinach, saffron or truffles.

» Add 2 tablespoons parmesan cheese to the mixture for some cheesy gnocchi!

Cauliflower-crust pizza (page 46) 1 cup cauliflower

½ cup mozzarella cheese, finely grated 5 tablespoons almond meal

3 tablespoons parmesan cheese, finely grated 1 teaspoon dried oregano

½ teaspoon garlic powder Pinch of salt

1 egg, beaten

Any gluten free toppings you like Preheat oven to 230ºC.

Use a food processor to finely chop the cauliflower.

Put the cauliflower into a bowl and microwave on high for 7 minutes.

While the cauliflower cooks, start preparing the toppings.

When the cauliflower is cooked, combine in a small bowl with mozzarella, almond meal, parmesan cheese, dried oregano, garlic powder and salt. Mix beaten egg into other ingredients, combine well.

Spray a heavy cookie sheet with cooking spray. Form the crust ingredients into a ball and place on the cookie sheet then use your fingers to form the crust, spreading it out as thin as you can. Place on middle shelf in preheated oven and cook until the crust is firm and lightly browned, about 10 minutes.

Preheat grill.

When the crust is done, spread with pizza sauce, sprinkle with cheese and arrange toppings. Place under grill until cheese is melted and serve hot.

Serves 4

Zucchini slice (page 47) 1 cup zucchini, grated 1 cup carrot, grated 1 large onion, diced 6 eggs

1 cup gluten free self-raising flour 1 cup tasty cheese, grated

½ cup oil

175g diced bacon or gluten free ham

½ cup tinned corn kernels 1 capsicum, deseeded and diced

Preheat oven to 180ºC and grease a shallow baking dish. Mix all ingredients together and spread evenly in baking dish. Bake in preheated oven for about 50 minutes, until browned on top. Cut into slices and serve immediately. Serves 6

Sweet potato fritters (page 48)

500g orange sweet potatoes, peeled and coarsely grated 3 large eggs

¼ cup shallots, chopped 2 tablespoons white rice flour

½ teaspoon salt

¼ teaspoon nutmeg or mace Canola oil, for cooking

Wrap grated sweet potato in a clean tea towel and wring to remove excess liquid.

In a medium bowl, combine sweet potato, eggs, shallots, rice flour, salt and nutmeg or mace; blend well.

In a large frying pan, heat oil over a medium-high heat. Spoon one heaped tablespoon of batter for each fritter and flatten to about 1cm thick. Cook until golden on one side then turn-over and continue cooking until browned and cooked through, for a total cooking time of about 4 minutes. Drain on paper towels and keep warm in a low oven until all of the mixture has been used. Serves 6

Potato meat pies (page 48) 12 medium sized round potatoes Olive oil, for cooking

½ onion, finely diced 1 clove garlic, minced 1 carrot, peeled and diced 1 stick celery, diced

4 button mushrooms, diced 400g lean beef or lamb mince 2 teaspoons gluten free cornflour

¼ teaspoon nutmeg

¼ teaspoon cinnamon

½ cup gluten free vegetable or beef stock Ground black pepper, to season

Preheat oven to 180ºC. Wash potatoes and place in a baking tray, drizzle with a little olive oil, cover tray tightly with foil and bake in preheated oven for about 1 hour, or until

cooked through. Meanwhile, make the meat filling.

Heat a large frypan with oil and brown the onion over medium heat. Add the garlic, carrot, celery and mushrooms and cook until slightly softened. Add mince and break up with a wooden spoon. Reduce heat and lightly brown the mince. Cook for 15 minutes, until cooked through and vegetables are soft. Sprinkle over with cornflour, nutmeg and

cinnamon, stir and pour in stock. Reduce temperature to low and cook for 10 minutes, or until sauce is thickened, season with pepper to taste. Set aside.

Carefully cut about 1cm off the top of each potato. Scoop out the flesh of the potato

leaving around 5mm thickness of flesh near the skin and set aside. Stuff the potatoes with

the meat filling, return the lids and reheat in the oven for about 10 minutes. Makes 12

Minted green pea fritters (page 49) 500g green peas, defrosted

3 tablespoons fresh mint, chopped 3 tablespoons fresh parsley, chopped 4 eggs

Zest of 1 lemon

4 tablespoons gluten free plain flour Salt and pepper, to season

250g smooth ricotta 3 tablespoons olive oil

Roughly mash the green peas, either by hand or using a food processor. Ensure not to purée the peas, keep them chunky.

Combine the mashed peas into a bowl with mint, parsley, eggs, lemon zest and flour.

Taste, then season with salt and pepper as required. Add ricotta last and mix through.

Heat olive oil in pan over a low heat. Cook spoonfuls of mixture until cooked through and golden on both sides. You should get about 12 green pea fritters. Serves 4

No GF bread for kids lunches – no problem Mini zucchini and bacon frittatas (page 101)

Whisk eggs and milk in a bowl. Stir in grated cheese, grated zucchini, chopped bacon, and season with salt. Pour mixture into cupcake baking tray lined with patty papers. Sprinkle with extra cheese. Bake in moderate oven until eggs are set and tops are golden.

Pizzettas (page 105)

500g gluten free plain flour 2 tablespoons olive oil 1 x 7g sachet instant yeast 420ml warm water

1 teaspoon dried rosemary

Prepare the dough by mixing all the ingredients together for around 5 minutes using an electric mixer, or simply use your hands. The dough is sticky.

Place the dough in an oiled bowl, and set aside for about 1 hour.

Preheat oven to 220°C. Grease a baking tray and set aside.

Oil your hands. Divide the dough into portions. Gently shape the dough into pieces with rough round shape. Place on a baking tray and bake in preheated oven for about 5 minutes, or until the dough is firm.

Top pizzas with your favourite ingredients and bake for an extra 7-10 minutes, or until done. Serves 4

More lunch box ideas from page 103.

…or this gem from What’s Cooking (2008) Savoury rice bake

5 cups cooked rice 4 eggs, beaten 500g cottage cheese 250g mushrooms, chopped 2 large onions, chopped 4 medium tomatoes, chopped 200g grated cheese, divided

2 tablespoons shredded Parmesan cheese 6 rashers bacon, chopped

250g frozen corn kernels Salt and pepper, to taste 3 medium tomatoes, sliced

Preheat oven to 220

C. Mix everything together except the sliced tomatoes and 1 cup

grated cheese. Pour in to a greased oven proof dish. Top with tomato and cheese. Bake in

preheated oven for 50 minutes or until firm. Serves 4-6