The introduction of grains into the modern diet is also strongly correlated with the dramatically rising incidence of autoimmune diseases. Over the past 130 years of increased grain consumption, rates of chronic disease have skyrocketed, fertility has fallen, and the average weight of the population has steadily risen.
Why Gluten-Free Isn’t enouGh
A serving of so-called "healthy whole grains" is not as nutritionally rich as a colorful salad or a plate full of vegetables. It's also very important to replenish the good bacteria in your gut by including fermented foods and drinks in your grain-free diet.
What to eat and What to avoId
One of the biggest hurdles to overcome with grain-free cooking is how to substitute grain-free flours and starches for all-purpose flour in your favorite recipes. Although there are a wide variety of grain-free flours, I use these most often with the best results.
You can replace up to half of the flour usually called for in a recipe with tapioca starch. Potato flour is often confused with the similar-sounding potato starch flour, but they should not be used interchangeably.
When on a grain-free diet, avoid commercial baking powder because cornstarch is the main ingredient. Many times, adjustments to grain-free recipes can benefit from additional baking powder (page 20), baking soda, or yeast.
Beware the additives
And remember how grains can sneak into packaged and processed foods (see page 18), in addition to the following ways they harm your health. Because processed foods have been stripped of their natural fiber, enzymes, vitamins and other nutrients, they tend to wreak havoc on the digestive tract.
To effectively grow the food that is then processed into grocery items, conventional farmers apply pesticides and herbicides, many of which end up in the final product they grow. No matter where you live, you have to deal with pollution: in the air you breathe, in the water you drink and in the food you eat.
If you had to choose …
You will notice that the majority of the recipes in this book are not very complicated. If you've never worked with grain-free ingredients before, you might be intimidated by them.
Add cold water, 1 teaspoon at a time as needed, if the dough does not come together. 5 The dough can be carefully rolled out between 2 sheets of baking paper or pressed into a pie plate with your fingers.
Dough can be refrigerated for up to 3 days or frozen for longer storage wrapped tightly in plastic wrap. ½ teaspoon sea salt 1 large egg. Note Dough can be refrigerated for up to 3 days or frozen for longer storage wrapped tightly in plastic wrap.
2 Store in an airtight container or ziplock plastic bag and use as needed in place of flour-based breading mixes.
BreadInG MIx
When the rice is done, after about 4 to 5 minutes, remove from heat and serve instead of cooked rice. 3 Once the gravy has thickened, reduce the heat to low and gently stir in the cream.
If your gravy is not smooth, carefully transfer it to your blender and blend on high for 20 seconds, or until completely smooth.
Gravy
Add the flour, starch and salt to the bowl of a food processor or stand mixer fitted with a dough hook and mix until well combined. 4 basic homemade noodles: Divide the dough into 4 equal portions, wrap unused dough lightly with plastic wrap.
9 For Bread Crumbs: Cut leftover bread that is at least 1 day old into 1-inch (2.5 cm) cubes, place in the food processor and pulse to make crumbs (seasonings and dried herbs can be added as desired). Store the breadcrumbs in the fridge for up to a week or in the freezer for up to 3 months.
Flat Bread
3 Heat a non-stick pan over medium heat and add a little fat to the pan.
If the dough does not come together around the blade, add the remaining 1 tablespoon (15 mL) of water. 3 Using additional arrowroot starch as needed, remove the dough from the bowl, form into a large ball, then divide into 4 equal parts.
ButterMIlk BIscuIts
3 Using your hands dusted with extra arrowroot starch, divide the dough into 8 equal portions and shape into cookie shapes. 3 Divide the dough into 8 equal pieces and roll each piece into a ball, using extra arrowroot starch to prevent the dough from sticking to your fingers.
When you're hungry and you only eat low-fat foods, that nagging hunger never really goes away. Another way to ensure you get all your essential fats and protein for breakfast is to drink a bulletproof coffee (also known as butter coffee).
BreakFasts
3 Scoop or pour one quarter of the batter into the hot waffle iron and close the lid. For very crispy waffles, increase the cooking time in the waffle iron until the desired level of crispness is reached.
5 Working in batches of 3 or 4 bagels, carefully place each bagel in the boiling water for 1 minute (or until they float). Using a slotted spoon, remove it from the water and place it back on the baking sheet.
Sprinkle your hands with extra tapioca starch and roll each part of the dough into a ball. 7 After baking for a total of 20 minutes, increase the oven temperature to 220°C (425°F or gas mark 7) and bake for a further 5 minutes or until lightly browned and crispy.
BaGels
Flatten the ball and use your finger to press through the center to make a bagel shape. 2 To make the muffins: Mix the flour, starch, cinnamon, baking powder and salt in a large bowl.
Yield: 12 muffins
3 To make the topping: Use your fingers in a small bowl to crumble the ingredients for the topping together. As soon as the muffins are cool enough to handle, transfer them to a wire rack and cool before serving.
BLUeBerrY MUffINs WItH CrUMB tOPPING
Add the wet mixture to the dry ingredients, mixing just enough to combine, then gently fold in the blueberries. Not just for breakfast, these blueberry-filled muffins with a cinnamon and sugar crumb topping are best served warm with a generous dollop of butter.
Using the same method, you can make creamed chip beef by using chopped dried beef in place of the sausage.
FluFFy pancakes
3 Heat a griddle or seasoned cast-iron skillet over medium heat and add the fat. Cook until surface is bubbling and edges are slightly dry, about 2 to 3 minutes.
You want your granola to toast, so remove it from the oven as soon as it starts to brown. 4 For dark chocolate granola, quickly sprinkle the chocolate chips over the hot granola and mix well.
3 Spread the granola mixture in a thin layer on the baking sheet and bake for about 30 minutes, stirring every 5 minutes. 6 We bake it for 10 minutes, remove it from the oven and cut it in the same lines as before baking.
2 In a small bowl or shaker, combine the cane sugar and 1 tablespoon (7 g) of cinnamon. 7 Carefully transfer the flakes on the parchment to a cooling rack and let cool completely before eating.
4 Once the yeast is foamy, add the egg, the remaining 3 tablespoons (42 g) of butter and the vanilla. Place the dough in the center and cover with a little more tapioca starch and another sheet (or two) of plastic wrap.
Granola Bars
Use the bottom of the drinking glass to tap and compact the mixture into the pan. Turn the pan onto a cutting board and pound until the mixture falls out in one piece.
1 To make the glaze: Put the sugar in a bowl and slowly stir in the milk until you get a smooth, runny glaze. 2 To make the donuts: In the bowl of a stand mixer fitted with the paddle attachment, combine the potato starch, tapioca starch, almond flour, sugar, potato flour, baking powder and salt and mix on low speed.
Appetizers represent the beginning of the evening, and the excitement and anticipation of good food and good company to come. However, just as doing a kitchen renovation will keep you from sabotaging your health by accidentally eating grain-filled foods, keeping some quick and easy grain-free snacks on hand will prevent you from developing a serious case of the munchies succumb.
2 To make the wings: Place the breadcrumb mix, garlic powder, salt and pepper in a resaleable plastic bag and shake to mix. Add the chicken wings, cover and stir until the wings are lightly coated with the breadcrumb mixture.
BuFFalo WInGs
1 To make the sauce: Mix the hot sauce, butter, vinegar, garlic and Worcestershire sauce in a small saucepan over medium heat. Bake the wings until they are no longer pink in the middle and crisp on the outside, about 45 minutes.
As soon as the liquid starts to bubble, remove it from the heat and set it aside. Restaurant-style buffalo chicken wings can be prepared in your own home with a few simple ingredients and without the risk of cross-contamination with grains or gluten.
SPINACH AND ARTICHOKE DIP
In addition, the unbaked dip can be frozen; let it thaw in the fridge before baking for best results. 3 Remove the pan from the heat and stir in the cream cheese and mayonnaise until combined and melted.
Bacon-Wrapped Jalapeño poppers WIth ranch dIp
2 To make the ranch dip: Combine the mayonnaise, sour cream and herbs in a small bowl and mix well. Fill each half with the cream cheese mixture, wrap with half a slice of bacon and secure with a toothpick.
FrIed calaMarI
2 Dip the calamari in the dry ingredients, dip them in the egg white and dip them back into the dry mix. Roll each stick in the dry ingredients, then in the eggs, then in the dry eggs, then in the eggs again and finally in the dry eggs again (dry-egg-dry-egg-dry).
Mozzarella cheese stIcks
Fry the frozen cheese sticks until the cheese starts to come out, about 2 to 3 minutes. 3 Cook the quesadilla until the cheese is melted and the tortillas are browned, about 3 to 4 minutes per side.
Place a second tortilla, oil side up, on top of the cheese, pressing down with a spatula to seal.
Add the onion, garlic, ginger and coconut aminos and cook for 2 minutes or until the pork is no longer pink. 3 Transfer the mixture to a colander set over a bowl to drain excess liquid and refrigerate to chill.
5 Bake for 10 minutes and then remove from the oven and cut again along the same lines as before baking. In a separate, larger bowl, beat the egg yolk and then add the beer and fat.
Beer Batter onIon rInGs
4 Sprinkle each onion ring with the reserved breading mixture and then dip into the batter.
Deep fry battered rings, a few at a time, for 2 to 3 minutes or until golden brown. A bag (10 ounces, or 280 g) of baby spinach or collard greens with crushed red pepper, sea salt, and black pepper.
Green Bean casserole
Add green beans and cook until heated through and softened, about 3 to 5 minutes. Reduce heat to medium-low, add onion and sauté until softened, about 3 to 4 minutes.
Reduce the heat to low, cover and cook for 2 to 3 minutes or until the cabbage is very lightly cooked. Reduce the heat to low, cover and cook for 2 to 3 minutes or until the cabbage is very lightly cooked.
Mac-a-phony and cheese
Cover and steam for about 5 minutes or until cooked but still slightly crisp. If the cheese sauce is not completely smooth, return it to the blender and blend until smooth.
Not only do soups and stews taste delicious, but they're also the perfect way to incorporate nutritious bone broth into your diet. Bone broth is an energy source of vitamins and nutrients that can heal and nourish the body from the inside out.
BasIc Bone Broth
Drinking a mug of bone broth every day has been shown to help the body repair inflammation, heal leaky gut, reduce joint pain, reverse immune disorders, and kill candida. Known as the magic elixir, bone broth was a common dish just a few decades ago and was used to add flavor to soups and sauces. has been replaced with small, foil-wrapped bouillon cubes that simulate the taste of meat and contain none of the nutrients found in real bouillon.
Other research suggests that it may be due to bacterial or yeast overgrowth such as candida that causes inflammation of the intestinal lining. You can use the broth as an ingredient in recipes such as hearty beef stew (page 103), homemade chicken noodle soup (page 107) or Italian wedding soup (page 109), or have a daily cup of broth as part of your health-building routine, like me.
Add the reserved broccoli florets and carrots and sauté for 2 to 3 minutes or until slightly soft. 6 Add the puree mixture to the broccoli and carrots, bring to a simmer and then reduce the heat to low, cover and cook for 5 minutes to gently cook the broccoli and carrots.
4 Carefully transfer the cooked mixture to the blender along with the arrowroot starch and puree until completely smooth. Keep the heat on low and cook for another 5 minutes or until the carrots are soft.
Add the onion and garlic and continue cooking until the onion is translucent, about 2 to 3 minutes. Bring to a boil, then reduce the heat to medium-low, cover and simmer for 15 minutes or until the potatoes are tender and cooked through.
Add the tomatoes and bay leaf, cover, transfer to the oven and bake for 2 hours. 4 Take the goulash out of the oven, add the diced potatoes and bake for another hour (total baking time is 3 hours).
In a large bowl, mix the pork cubes and bones with the potato starch, paprika powder, sea salt, garlic powder, onion powder and black pepper.
½ of a green bell pepper, cored, seeded and trimmed. sliced or diced tomatoes in juice. Notes Goulash can be made a day ahead, refrigerated, and then baked as directed. Discard all but 2 tablespoons (28 mL) of the drippings and return the pot with the drippings to the heat.
Bring to a boil, reduce heat to medium-low, cover and simmer for 15 minutes or until potatoes are soft and cooked through. Add it back to the pan along with the half-and-half, cream cheese, and half of the reserved bacon.
French onIon soup
2 Add the wine and sherry, scraping up any browned bits from the bottom of the pan. Place the bowls on a baking sheet and broil for 1 to 2 minutes, or until the cheese is melted and bubbling.
5 Cover, transfer to the oven and roast for 3 hours, or until the meat is very tender. Reduce the heat to medium, add the potatoes and a generous pinch of salt and simmer for about 10 minutes or until the potatoes are tender but still not fully cooked.
Add the cooked chicken with the noodles instead of the vegetables and heat through. Reduce the heat to low, add the cooked noodles and cook for a few minutes to warm through.
Sauté chicken pieces, carrots, onion, celery, and garlic until chicken is browned and vegetables are tender, about 5 minutes. 2 Add the tomato paste, Worcestershire sauce, seafood seasoning and red pepper and stir to combine.
Carefully add the crabmeat, being careful not to break up the pieces of meat completely. Knowing that everything you need to make a 30-minute dinner is waiting at home in the fridge will put your mind at ease.
MaIn Meals
Make It a Meal
2 Cut the tops of the peppers about 1.3 cm (½ inch) from the stems, reserving the tops for another use, if desired. 5 Cover with foil and bake until the peppers are soft and the filling is warm, about 1 hour.
Reduce heat to medium-low and simmer until vegetables are cooked and broth has thickened, about 3 to 4 minutes. Season with salt and pepper, add 3 tablespoons (45 g) of the ketchup mixture and allow to cool.
3 Meanwhile, mix the carrot, onion, garlic, mushrooms and parsley in a food processor and pulse them finely.
Place an eighth of the meat mixture about 2 inches from the edge closest to you and shape the meat into a 3-inch wide log. Fold the 2 inches closest to you over the top of the meat and roll it up so that the edge is under the meat.
Saute the mushrooms, lemon juice, garlic powder and salt until the mushrooms and vegetables are cooked and soft, about 5 minutes. Simmer over low heat for about 10 minutes or until the sauce thickens and the patties are heated through.
Increase heat to medium and simmer until vegetables are tender and broth has thickened, about 5 minutes.
Sprinkle lightly with salt and let rest for 30 minutes to release water. 6 Fry the eggplant slices in batches for 1 to 2 minutes per side or until browned and crispy.
BeeF stroGanoFF WIth
Remove from heat, stir in cream and season with additional sea salt and pepper to taste. 3 Moisten the pork chops lightly with water and place them in a bag with the breading mixture, seal and shake to coat.
2 In a shallow bowl, combine the breading mixture with the remaining ½ teaspoon salt and ¼ teaspoon pepper; Reserve 2 tablespoons (14 g) of the mixture. Gradually whisk in the milk and scrape up any brown bits from the bottom of the pan.
Battered FIsh and chIps
ButterMIlk FrIed chIcken
2 Bread each chicken piece by dredging it in the breading mixture and then dipping it in the buttermilk and back into the dry mixture to coat heavily (dry, wet, dry). Place the baked chicken pieces on a plate lined with wax paper and refrigerate for 30 minutes.
1 To make the gnocchi: In a large bowl, stir together the ricotta, eggs, Parmesan cheese, salt, pepper and garlic powder until evenly mixed. 2 Mix in the almond flour, arrowroot starch and ¼ cup (30 g) of the tapioca starch to form a soft dough.
Cook the gnocchi, in batches if necessary, until they float to the surface, 1 to 2 minutes. Freeze them individually on a baking sheet lined with parchment paper, then once frozen, transfer them to a plastic bag or sealed container.
Add peas, tuna, and 2 tablespoons (10 g) Parmesan cheese, toss well, and cook until heated through, about 2 minutes. 6 Slowly stir in the half and half, heat to a simmer, and cook for 2 to 3 minutes or until slightly thickened.
7 Transfer the mixture to the prepared pan, cover with foil and bake for 15 minutes until heated through. Remove from oven, top with remaining 2 tablespoons (10g) Parmesan cheese and Cheddar cheese, return to oven and bake for another 5 minutes or until cheese is melted.
Use tapioca starch as needed to prevent the dough from sticking to the counter or your hands.
Fold the dough in half around the filling and gently stretch it so that the edges meet. 7 Instantly or lightly brown in a skillet over medium heat (using additional butter, as needed).
Baked ManIcottI
FaJItas
2 To make the crab cakes: In a large bowl, whisk together the mayonnaise, flour, mustard, eggs and spices. Add the crab cakes and fry for about 4 minutes on each side until nice and golden.
Maryland craB cakes WIth hoMeMade tartar sauce
With one simple ingredient swap, I made a perfect crab cake that is full of delicious crab - use fresh Maryland blue crab if you can find it. Place the baking sheet on a towel, inside the baking sheet and place it in a heated oven.
Greek Gyros WIth tzatzIkI sauce
Drain the accumulated fat, remove the gyro meat from the pan and let it cool slightly before cutting it into thin slices. 6 Fill each flatbread with a few slices of gyro meat, lettuce, tomato, onion and feta cheese and sprinkle with the tzatziki sauce.
2 In a large skillet over medium heat, sauté ground beef with spices until cooked through, about 8 minutes. Don't feel limited to just the fillings I've included in this recipe; you can also fill it with whatever you want.
IndIan Butter chIcken
When melted, add the onion, garlic and ginger and sauté until soft, about 3 to 4 minutes. 5 Reduce the heat to low, add the reserved cooked chicken and sauce back to the pan, and simmer for 10 minutes, stirring frequently.
1 Mix the coconut milk, Thai red curry paste and coconut sugar in a large pan over medium heat. Simmer until the prawns are cooked (no longer pink) and the vegetables are crisp-tender.
The dough can be divided into individual sized pizza crusts, instead of one large crust. Baked crusts can be frozen for up to 6 months; no need to thaw before topping and baking.
General tso’s chIcken
6 Remove the chicken from the marinade and stir in the breadcrumb mixture (do not throw away the marinade). Dip the shrimp in the egg batter and then fry in the hot oil until golden brown, about 5 minutes.
Add the cooked shrimp to the sauce and sprinkle with the candied walnuts.
In the United States, childhood obesity has more than tripled in the past thirty-five years. By transitioning your kids to a grain-free diet, you're providing them with their favorite foods—just grain-free—and allowing them to reap the benefits of a healthier diet without having to change their usual eating habits.
4 Arrange the chicken tenders on the prepared baking sheet so they are not touching each other. Bake for 10 minutes, then turn and bake for another 10 minutes, or until the chicken is cooked through and the cheese breadcrumbs are brown and crispy.
Do not thaw frozen meat before cooking and extend the cooking time by 5 to 7 minutes on each side to ensure it is done and crispy. 3 Dip the chicken tenders in the beaten eggs and then in the flavored Parmesan mixture, using your hands to press the cheese firmly onto the chicken.
4 Place the pepper rolls, cut side down, on the baking sheet so they are not touching and bake for 15 minutes. 7 Bake for 15 to 20 minutes or until a toothpick inserted into the side of a muffin comes out clean.
3 Working with 1 hot dog at a time, using the skewer as a handle, remove any moisture from the hot dog with a paper towel, then dip it into the batter mixture, coating it well. 4 Carefully place the battered hot dog in the hot fat and fry until golden brown on all sides, turning as needed.
2 deep-fried dogs: Cut 8 hot dogs in half and push each on half of a bamboo skewer, so approx. 2 inches (5 cm) of the spear is exposed. 6 Pour just enough batter into each muffin cup to thinly cover the base, top with a piece of hot dog, then pour additional batter over the hot dog to cover.
For cinnamon sugar pretzels, combine ¼ cup (50 g) cane sugar with 2 tablespoons (14 g) cinnamon and sprinkle pretzels instead of sea salt. Place the pretzels in the center of the oven and bake until golden brown, about 20 minutes.
WeenIe tots
Most grain-free baking recipes can be made quickly, with just a few minutes in a blender, food processor or mixer before being thrown into a pan. With just a few grain-free baking ingredients stocked in your pantry (see Chapter 2), you'll be ready to try any of these delicious recipes.
3 To make the cream: Using an electric hand mixer, beat the egg yolks in a bowl with the milk and cream until roughly combined. Pour the cream into the pie crust and bake for 15 minutes to help the cream start to rise.
2 To make the crust: In a medium bowl, whisk together the flour, starch, sugar, butter, gelatin, and salt until a wet, crumbly mixture forms. 4 Cool the pie on a wire rack until it is at room temperature before covering loosely with plastic wrap and refrigerating overnight.
2 To make the cake: In a medium bowl, combine the flour, cinnamon, baking soda, salt, ginger and nutmeg. 6 To make the frosting: In a large bowl, beat together the cream cheese and butter until light and fluffy, 2 to 3 minutes.
5 Spread the batter into the cake pan and bake them for 20 to 30 minutes, until a toothpick inserted into the center of the cake comes out clean. Spread the frosting evenly over the cake and top with the chopped nuts, if desired.
3 Beat the butter and honey in a large bowl with a hand mixer or in the bowl of a stand mixer until light and fluffy, about 2 to 3 minutes. 4 Slowly add the dry ingredients to the wet and mix well; it will be slightly thicker than pancake batter.
Pour the filling into the baked pastry shell (the filling can be drained if there are lumps). Gradually add the remaining 6 tablespoons (72 g) of sugar and continue beating until stiff peaks form, about 3 to 5 minutes.
2 Spread the pie crust in a 9-inch (23 cm) pie plate and bake for 10 minutes or until light brown. 2 Melt the chocolate chips and butter in the top of a double boiler, stirring until smooth, then remove from the heat.
Yield: 16 brownies
FUDGY BrOwnIes
3 In a large bowl with a hand mixer or in the bowl of a stand mixer, beat the butter until fluffy, about 2 to 3 minutes. Gradually add the dry ingredients to the wet mixture and mix until smooth and without lumps.
3 Spread the batter in the prepared loaf pan and bake for 45 to 55 minutes until a toothpick inserted in the center comes out clean. Let cool in the pan for about 15 minutes, then unmold on a rack and cool completely before serving.
2 Combine the bananas, eggs, maple syrup, water and vanilla in a food processor and process until smooth.
Banana nut Bread
5 Let cool in pan for 1 hour, then remove from pans and place on a cooling rack to cool completely. 3 Place the apple slices in the pan and sprinkle the dry mixture evenly over them.
Funnel cakes
Use the cloth to help lift and roll the waffle cone around the cone shape. Place the cones back into the cone holder or cups to allow the chocolate to cool and harden.
3 Fill a dry measuring cup ¼ cup (60 ml) with batter and pour into the center of the waffle cone maker (don't remove the extra batter from the cup, just keep filling and pouring to the bottom, then scrape). Hold the cone for a few seconds to cool in shape, then transfer to a cone holder or stand in a tall glass to cool completely.
6 To make the filling: In a medium bowl with a hand mixer or in the bowl of a stand mixer, beat the cream cheese and butter together on high until light and fluffy, about 3 minutes. Store the cream pies in an airtight container in the fridge for up to a week.
3 Beat the eggs and coconut sugar together in a large bowl with a hand mixer or in the bowl of a stand mixer on medium speed until thick. 7 To make the filling: Beat the cream cheese and butter together in a bowl with a hand mixer or in the bowl of a stand mixer on medium speed until fluffy, approx. 2 to 3 minutes.
2 To make the cookies: Whisk together the flour, starch, cocoa powder, potato flour and salt in a small bowl. 6 To make the filling: Using an electric mixer, beat together the sugar, shortening and vanilla until well combined.
3 Beat the eggs, butter, sugar and vanilla in a large bowl with a hand mixer or in the bowl of a stand mixer on medium speed for 1 minute until smooth. Using your fingers, lightly dusted with cocoa powder, press the ball flat into a ¼-inch (6 mm) thick disc.
2 To make the cakes: In a large bowl with a hand mixer or in the bowl of a stand mixer on medium speed, beat the sugar and butter together until light and fluffy, about 3 minutes. 6 To make the frosting: Beat the cream cheese and butter together in a medium bowl until light and fluffy, about 2 to 3 minutes.
2 To make the cupcakes: In a medium bowl with a hand mixer or in the bowl of a stand mixer on medium speed, beat the butter, honey, and vanilla until fluffy, about 3 minutes. 4 Pour the batter into the cupcake liners (about two-thirds full) and bake for 15 to 20 minutes until a toothpick inserted into the center of a cupcake comes out clean.
If in doubt, ask. Don't be afraid to ask about the ingredients of a dish or how it is prepared. Don't be afraid to ask about the ingredients of a dish or how it is prepared.
