Thank you for attending the Gluten Free Living and Cooking presentation for Hennepin County. My apologies, we had website issues over the weekend, so I apologize for the delay in posting this.
For this presentation, participants learned the basics about gluten and strategies for living a gluten-free lifestyle. Examples of gluten-free meals were demonstrated and we discussed where to begin at the grocery store and in your own kitchen to incoporate gluten-free into your lifestyle.
What is gluten A protein found in most grains. Gluten gives breads, pastries elasticity, fluffiness.
Grains that have gluten Kamut, Rye, Oats (unless it’s processed in a facility that is gluten-free), spelt, wheat, barley
Grains that do not have gluten Wild rice, white/brown rice, millet, quinoa, amaranth, teff, buckwheat
Strategies to live gluten-free
Read labels and know your ingredients
Know what foods to avoid – and what is okay – fresh meat, produce, healthy fats (non-man made)
Cook from scratch, not from a package
Dijon Summer Veggie Saute
2-3 T olive oil
1 cup onion, chopped
2 cloves garlic, minced
2 cups zucchini, chopped
1 cup red pepper, sliced
2 cups yellow squash, chopped
1 cup tomato, chopped
1 tsp balsamic vinegar
1 T Dijon mustard
Heat olive oil in skillet on medium heat and cook onions until tender about 3 minutes.
Mix balsamic and Dijon together in small bowl, set aside.
Add garlic, zucchini, peppers, yellow squash to skillet, and cook until peppers are tender, about 5 minutes.
Add tomatoes, and drizzle balsamic Dijon mixture over vegetables, stir and cook until tomatoes are warm, about 1 minute, then remove from heat.
Taste, adjust seasoning as desired with more balsamic or Dijon. Serve.
2 T coconut flour
2 T almond flour
2 T buckwheat flour
1 tsp baking soda
2 tsp vanilla
2 T milk or coconut milk
2 T butter or coconut oil
½ tsp cinnamon
1-2 T butter or oil for frying
Combine all ingredients in blender, or whisk vigorously, until well incorporated.
Using large preheated skillet, heat butter or oil, do not burn, pour batter onto skillet in portions smaller than 1/4 cup.
Cook until bubbles appear, and pancake starts to become firm about 2 minutes.
Flip and cook about 1 more minute.
Serve and enjoy with honey, maple syrup, jam, etc.