A gluten-free diet is a diet based on the complete elimination of gluten, which is a mixture of proteins found in wheat and similar grains, including barley, guar and oats, and all types and hybrids. The inclusion of oats in a gluten-free diet is still controversial, and may depend on the variety of oats and cross-contamination with other gluten-containing grains.
Gluten causes health problems for those with gluten-related disorders, including celiac disease, non-celiac gluten sensitivity, and wheat allergy. A gluten-free diet appears to be an effective treatment for these people. In addition, a gluten-free diet may, in at least some cases, lead to the development of gastrointestinal or systemic symptoms in diseases such as irritable bowel syndrome among several others.
Gluten-free diets have been promoted as an alternative treatment for people with autism, but current evidence of their effectiveness in making any change in autistic symptoms is limited and weak. Gluten proteins have low nutritional and biological value, and cereals containing gluten are not essential in the human diet.
However, unbalanced food selection and incorrect selection of alternative gluten-free products may lead to nutritional deficiencies. Replacing flour from wheat or grains containing gluten with gluten-free flour in commercial products may decrease the number of important nutrients, such as iron and B vitamins.
Some commercial gluten-free replacement products are not as enriched or fortified as their gluten-containing counterparts, and often have a higher fat/carbohydrate content. These products, such as snacks and biscuits, are often consumed by children. Nutritional complications can be prevented with proper nutritional education.
A gluten-free diet should be based primarily on naturally gluten-free foods with a good balance of micro and macronutrients: meat, fish, eggs, milk and dairy products, legumes, nuts, fruits, vegetables, potatoes, rice and corn, if alternative products are used. Commercially prepared gluten-free, choosing products enriched or fortified with vitamins and minerals is best. Quinoa, amaranth, buckwheat, and some secondary grains are healthy alternatives to these prepared products and have a high biological and nutritional value.
Lentils with Spinach and Ginger
Ingredients
1 tablespoon of olive oil.
2 tablespoons of chopped shallots.
1 teaspoon of ground ginger.
½ teaspoon curry powder.
1/2 teaspoon ground turmeric.
1 cup yellow lentils, purified, rinsed with water and drained.
1½ cups chicken or vegetable broth without added salt.
½ cup coconut milk.
2 cups steamed, chopped baby spinach, or 1 cup thawed chopped frozen spinach.
½ teaspoon of salt.
For decoration
1 teaspoon of white or black sesame seeds.
1 tablespoon chopped fresh coriander.
Preparation
Heat the olive oil in a pan medium heat. Add shallots, ginger, curry powder and turmeric and cook, stirring, for about 1 minute until spices are fragrant.
Add the lentils, broth and coconut milk. Raise the temperature until it boils.
Reduce the heat to low, partially cover, and simmer for about 12 minutes, until the lentils are softened but still firm.
The mixture should be thick by now.
Add a little water if needed.
While the lentils are cooked, toast the sesame seeds. Put the sesame in a small pan on medium heat.
Cook the sesame briefly, shaking the pan occasionally to avoid burning the seeds.
Remove the sesame seeds directly from the pan as soon as they turn brown. is left aside.
Add the spinach, stirring, to the lentils, then cover and simmer over low heat for 3 minutes.
Lentils should retain their texture.
Uncover and add salt, stirring. Garnish with coriander and toasted sesame seeds.
Spinach and Mushroom Omelet
Ingredients
3 cloves finely minced garlic.
1 cup chopped onion.
1 teaspoon olive oil.
½ kg fresh mushrooms, sliced.
½ teaspoon dried thyme.
¼ kg of fresh spinach.
1 tablespoon water.
Egg substitute equals 10 eggs.
1 teaspoon dried dill.
¼ teaspoon black pepper
¼ cup feta cheese
Preparation
Heat the oven to 350 degrees Fahrenheit.
Heat the olive oil in non-stick skillet.
Sauté garlic and onions, 5 minutes.
Add mushrooms and thyme.
Cook the ingredients for an additional five minutes.
Removed the pan is from the stove.
Put spinach in a separate pot.
Add one tablespoon of water.
Cover and cook until wilted.
Drain the spinach and let it cool in a colander.
Squeeze out any excess liquid. Leaves are cut.
Whisk egg substitute, dill, and pepper in a large bowl.
Add spinach, mushrooms and feta cheese mixture.
The non-stick pan is cleaned.
Spray the skillet with an adequate amount of cooking spray.
Return the skillet to the stove-medium heat.
When the pan is hot, pour the egg mixture.
Place in the oven without a lid. The omelet is checked after 10 minutes.
Then, check the omelet every 5 minutes, until the middle is somewhat firm.
Be careful not to overcook it.
When the omelet is ready, place it on a large serving platter over the skillet.
Turn the pan in order for the omelet to fall onto a serving plate.
Cut into 6 pieces and serve immediately.
Fish Veracruz
Ingredients
1 kg white fish fillets, such as tilapia, cod, sole, or halibut
¼ cup lemon juice
½ tablespoon of canola oil
small onion, peeled and sliced
small green bell pepper, seeded and sliced
¼ cup chili, de-seeded and chopped
½ cup unsalted tomato sauce
½ cup of chopped olives
1 tablespoon of capers
4 tablespoons fresh chopped coriander or 4 teaspoons dried coriander
1 large lemon, cut into 8 pieces
Preparation
Place the fish in baking tray and sprinkle lemon juice on it.
Cover the mixture and place it in the refrigerator for at least 20 minutes.
Preheat the oven to 220 C. Heat the oil over medium-high heat on a large non-stick plate.
Add onion, sweet pepper and hot pepper.
Cook, stirring occasionally, for 2 minutes, or until vegetables are tender but crunchy.
Add the sauce, tomato sauce, olives and capers, and stir.
Boil ingredients, then reduce the temperature and let it boil for a minute.
Pour the sauce over the fish and bake in the preheated oven for 20 minutes, or until the fish flakes easily with a fork.
Remove fish and greens from skillet with a flat spoon.
Serve with coriander and lemon slices.
Marinated Beef Kebab
Ingredients
2 yellow onions cut into large pieces
2 tablespoons lemon juice
2 cups fine bulgur
1½ pounds ground beef, very finely minced
¼ cup finely chopped pine nuts
2 cloves minced garlic
½ teaspoon salt
1 teaspoon cumin
½ teaspoon ground cinnamon
½ teaspoon ground cardamom
½ teaspoon ground black pepper
15 wooden or metal skewers
For the Sauce
2 cups fat-free plain yogurt
1/4 cup tahini
2 tablespoons grated lemon peel
2 teaspoons dry mustard
2 tablespoons chopped fresh coriander
Preparation
Mash the onion in a blender or food processor.
Strain through a fine-mesh strainer into a 2-cup jug, pressing firmly with a spatula or the back of a wooden spoon to extract all the juice.
Solid waste should be disposed of.
To the onion juice, add the juice of a lemon and enough water to get 1½ cups of the liquid.
In a large bowl combine onion juice and bulgur and marinate for 10 minutes.
To the bulgur, add the beef, pine nuts, garlic, salt, cumin, cinnamon, cardamom and pepper and mix to combine.
Using less than 1/3 cup per kebab dough, form the beef mixture into 16 sausage rings.
Slide the skewers into the meat sausage.
If the mixture is sticky, add 1 tablespoon of water at a time until it is homogeneous together.
Cover the prepared skewers and place in the refrigerator until it’s time to cook.
A hot fire is prepared in a charcoal grill or gas stove grill is heated.
Away from the heat source, spray a grill grate or grill pan with cooking spray.
Place the grill grate 4 to 6 inches away from the heat source.
In a small bowl, whisk together the yoghurt, tahini, lemon, lemon peel and mustard.
Cover and put in the fridge.
Place kebab skewers on the grill grate or on the grill tray.
Grill the kebab skewers on the grill or on the stovetop grill for 8 minutes, until browned evenly.
Sprinkle with yogurt sauce and garnish with coriander.
Stuffed Peppers with Quinoa
Ingredients
1 cup of raw quinoa
1 tablespoon of olive oil
1 cup chopped zucchini
2 cups of chopped tomatoes
½ cup of chopped onions
1 celery stalk, chopped
2 tablespoons chopped walnuts
3 garlic cloves, chopped
2 teaspoons chopped fresh thyme
1 teaspoon of salt
½ teaspoon of ground black pepper
2 teaspoons Parmesan cheese
2 large sweet peppers, cut in half
Preparation
Preheat the oven to 180°C, and prepare the quinoa according to the recipe on the package. Then leave it aside.
Heat a frying pan over a medium heat.
Add the oil, zucchini, tomatoes, onions, celery, walnuts, garlic and thyme. Reduce the temperature to medium after two minutes have passed.
Once the vegetables are tender, add the cooked quinoa, salt, pepper, and cheese.
Place the pepper halves on the grill tray.
Place ½ cup of the quinoa and vegetable mixture inside each pepper half.
Cover the tray with aluminum foil and put it in the oven for 15 to 20 minutes.
Remove the aluminum foil and leave the tray in the oven for an additional 5 minutes, until the peppers are cooked to taste.
Tuscany-Style White Bean Stew
Ingredients
For the toast
1 tablespoon of extra virgin olive oil
3 garlic cloves, cut into quarters
1 loaf of whole-grain bread, cut into 1.3 cm cubes
For the Soup
2 cups dried white beans or other white legumes, soaked overnight, and drained.
6 cups of water.
½ teaspoon salt.
1 bay leaf.
2 tablespoons of olive oil.
1 cup of yellow onion, cut into large pieces.
3 carrots, peeled and cut into large pieces.
6 garlic cloves, chopped.
¼ teaspoon freshly ground black pepper.
1 tablespoon chopped fresh rosemary with 6 sprigs.
1½ cups vegetable stock or soup.
Preparation
To prepare the toasted bread, heat the olive oil over medium heat in a large skillet.
Add garlic and sauté for one minute.
Remove the pan from the heat and leave it for 10 minutes so that the garlic flavor blends with the oil.
Remove the garlic pieces from the oil and discard them.
Place the skillet again over medium heat. Add the bread cubes and fry, stirring frequently, for 3 to 5 minutes, until lightly browned.
Transfer the bread cubes to a small deep bowl and set them aside.
To make the soup, combine the white beans, water, ¼ teaspoon of salt and a bay leaf in a saucepan to make the soup.
Boil the mixture on high heat.
Next, reduce the temperature, partially cover the pot, and simmer the beans for 60 to 75 minutes.
Drain completely and reserve ½ cup of the cooking water.
Get rid of the bay leaf and put the cooked beans in a large bowl, and set the cooking pot aside for later use.
In a small bowl, combine the cooking water you have reserved with ½ cup of the cooked white beans.
Mash the mixture with a fork until it becomes a paste.
Spread the white bean puree over the cooked white bean pod.
Put the cooking pot back on the stove and add the olive oil.
Set the fire between medium and high.
Sauté the onions and carrots for 6 to 7 minutes, until the carrot pieces are soft and slightly crunchy.
Fry and cook garlic for 1 minute, until soft.
Add the remaining ¼ teaspoon salt, pepper, chopped rosemary, and the white bean and broth mixture.
Bring the mixture to a boil, then reduce the temperature to low, and let it simmer for 5 minutes.
Scoop the soup into warm bowls and sprinkle with the toast.
Garnish each bowl with a rosemary sprig and serve while hot.
Grilled chicken with orange
Ingredients
6 boneless and skinless chicken thighs and breast halves.
5 cloves of minced garlic.
2 teaspoons extra virgin olive oil.
3 teaspoons rosemary or 1 teaspoon dried rosemary, chopped.
¼ teaspoon freshly ground black pepper.
½ cup of orange juice.
Preparation
Heat the oven to 230 C. Then grease a baking pan with a little cooking spray.
Rub each piece of chicken with garlic and oil, sprinkle with rosemary and pepper.
Put the chicken pieces in the oven dish and pour orange juice over chicken.
Cover the tray ingredients and grill for 30 minutes.
Turn the chicken over, using a tong, and return to the oven until browned, about an additional 10 to 15 minutes.
Moisten the chicken with orange juice from the pan as often as needed to prevent it from drying out.
Transfer chicken to individual serving dishes.
Spoon orange juice from the pan onto the chicken and serve hot.
Grilled Chicken with Balsamic Vinegar
Ingredients
1 whole chicken.
1 tablespoon of fresh or dried rosemary.
1 clove of garlic.
1 tablespoon of olive oil.
¼ teaspoon freshly ground black pepper.
8 sprigs of rosemary.
½cup of balsamic vinegar.
1 teaspoon brown sugar.
Preparation
Heat the oven to 220 C.
Mix the rosemary with garlic.
Separate the chicken skin and meat, and rub the meat with olive oil, then the mixture of herbs.
Sprinkle black pepper over it.
Place two sprigs of rosemary in the hen’s cavity and truss.
Place the chicken in a grill pan, and roast for hour and 20 minutes.
Put the broth that comes down in the pan from time to time.
When it is brown and there is no broth left in the pan, transfer the chicken to a serving platter.
Mix the balsamic vinegar and brown sugar in a small, deep bowl.
Heat it until it is warm and the brown sugar has dissolved, but do not let it come to a boil.
Shred the chicken and remove the skin.
Apply the vinegar mixture to the chicken pieces.
Garnish with remaining rosemary and serve hot.
Grilled Sea Bass
Ingredients
2 slices of white sea bass.
1 tablespoon lemon juice.
1 teaspoon finely minced garlic.
¼ teaspoon salt-free herb seasoning mix.
Black pepper powder to taste.
Preparation
Preheat the grill. Place the grill rack 4 inches from the heat source.
Spray a grill tray with a light layer of cooking spray. Slides are placed in the tray.
Sprinkle lemon juice, garlic, herbal seasoning and black pepper over the slices.
Grill the fish for 8 to 10 minutes, until it becomes completely opaque when the tip of a knife is inserted through it. Serve hot.
Grilled Salmon
Ingredients
150 g of canned skinless salmon.
2 teaspoons of extra virgin olive oil.
1 tablespoon of chopped chives.
1 tablespoon of fresh tarragon leaves (optional).
Preparation
Preheat the oven to 210°C, then place an aluminum foil liner on a baking tray.
Brush the whole salmon with two teaspoons of the oil.
Grill the salmon for about 12 minutes, skin-side down, on an aluminum foil-lined baking sheet, until the fish is all done.
After 10 minutes have passed, see if the fish can be sliced easily with a fork. If not, continue cooking for another two minutes.
Using a metal spoon, remove the salmon skin and place the salmon on a serving plate.
Discard the salmon skin. Sprinkle herbs over salmon and serve.
Grilled Turkey with Balsamic Sauce
Ingredients
For the turkey
1 whole turkey, not frozen.
1 tablespoon of olive oil.
4 sprigs of fresh rosemary.
3 to 4 garlic cloves.
For the sauce
½ cup of water.
1 cup fat-free broth.
1 cup of balsamic vinegar.
3 tablespoons of brown sugar.
Preparation
Heat the oven to 150 C.
Place turkey breast side up on a rack in a roasting pan.
Rub the turkey with oil, rosemary sprigs, and garlic cloves.
Place the rosemary and garlic inside the turkey.
Tie the legs together loosely. Place it in the middle of the oven.
After about 1 hour and a half, cover the breast with aluminum foil loosely to prevent charring.
Check for doneness after 3 hours to 3 and a half hours.
The turkey is cooked when its internal temperature reaches 165 C.
Remove the turkey from the oven.
Cover it with aluminum foil and leave it in the sand for 20 minutes.
Clean the pan by adding ½ cup of water.
Stir to extract brownish crumbs. Pour the drops of the pan into the separator of fat from the broth.
Pour 1 cup of defatted skillet drops into a small saucepan.
Stir in vinegar and brown sugar. Heat on low heat on the stove until steam is released. Don’t boil it.
Shred the turkey and put the hot sauce on it. Serve hot.
Soups
Vegetable Soup
Ingredients
1 tablespoon olive oil.
1 chopped yellow onion.
3 garlic cloves, chopped.
4 plum tomatoes, peeled, seeded and chopped.
1 tablespoon chopped fresh marjoram.
1 teaspoon ground cinnamon.
4 cups vegetable broth without added salt.
1 bay leaf.
1 peeled and sliced carrot.
1 yellow pepper, seeded and chopped.
1 zucchini, halved and chopped.
1 tablespoon grated lemon peel.
2 tablespoons chopped fresh coriander.
1/4 teaspoon salt.
1/4 teaspoon freshly ground black pepper.
Preparation
Heat a saucepan on medium heat, the add the olive oil, onions and sauté for about 4 minutes, until soft and translucent.
Add garlic and sauté for 30 seconds but garlic should not brown.
Add tomatoes, marjoram and cumin for 4 minutes and sauté until tomatoes are soft.
Add the broth and bay leaf until it starts to boil, then reduce the heat to medium low and then to slush.
Add carrots and green pepper and cook for 2 minutes.
Add the zucchini and simmer on low heat for about 3 minutes, until the vegetables are tender.
Add lemon peel and coriander. Season with salt and pepper. The bay leaf is discarded.
Pour soup into individual bowls or into a cob and serve hot.
Pumpkin Soup
Ingredients
1 tablespoon olive oil.
2 cups chopped onion.
2 cups chopped tomatoes.
2 sliced Fresno peppers.
1 1/2 garlic cloves, chopped.
8 cups low-sodium vegetable broth.
1 nutty squash, cut into cubes.
3/4 teaspoon salt.
3/4 teaspoon ground black pepper.
1/2 teaspoon sugar.
2 1/2 teaspoons chopped fresh parsley.
Preparation
Add oil in a large saucepan and set over medium heat. Sauté onion, tomato, Fresno pepper and garlic for 15 minutes, stirring constantly.
Add vegetable broth and pumpkin. When the ingredients begin to boil reduce the heat to low.
Once the squash is soft (about 15 minutes), put the soup into a blender in small portions and puree until smooth.
Put the soup back in the pot.
Add salt, pepper and sugar. Sprinkle the parsley over the soup before serving.
Creamy Tomato Curry Soup
Ingredients
2 tablespoons olive oil.
1 1/2 cups finely chopped onion.
1 cup finely chopped celery.
1 teaspoon minced garlic.
1 tablespoon, or to taste, curry powder.
3 cups canned tomatoes without salt, drained.
1 bay leaf.
1/2 teaspoon thyme.
Black pepper powder to taste.
1 cup long grain brown rice.
6 cups low-sodium vegetable or chicken soup.
1 cup fat free milk.
1 1/2 cups diced apple.
Preparation
In a large saucepan, heat the oil over a medium heat. Add chopped onion, celery and garlic. Fry the ingredients by stirring for 4 minutes, until they are soft.
Add curry powder and cook, stirring, for about 1 minute.
Add tomatoes, bay leaf, thyme, black pepper and rice. Stir the ingredients constantly until boiling. Soup is added.
Bring to a boil again and then simmer on low heat for about 30 minutes.
When the rice becomes soft, remove the bay leaf.
Pour soup into food processor or blender and puree ingredients together until smooth.
Pour the soup back into the saucepan, add the milk and the diced apple.
Cook the soup until it is completely warm. Pour the soup into a single, warm bowl, and serve hot.
Vegetable Broth
Ingredients
3 teaspoons of olive oil.
10 fresh white mushrooms, cut into large pieces.
1 chopped onion.
3 chopped carrots.
2 celery stalks, with leaves.
6 garlic cloves, cut in half.
8 cups of water.
6 sticks fresh Italian parsley.
4 sticks fresh thyme.
1 bay leaf.
1 teaspoon of salt.
Preparation
In a stockpot, heat 2 teaspoons of olive oil over medium to high heat.
Add mushrooms and sauté for 4 to 5 minutes until they begin to turn brown.
Stir the mushrooms to the side of the pot and add the remaining 1 teaspoon oil, onion, carrot, celery and garlic.
Increase heat to high and simmer for about 10 minutes, stirring frequently, until vegetables turn a dark brown color.
Add water, parsley, thyme, bay leaf and salt.
Bring ingredients to a boil, then reduce heat to medium-low and simmer uncovered for 25-30 minutes over low heat.
Remove the pot from the heat until the broth cools slightly.
Strain the broth carefully into a bowl using a strainer or sieve with a layer of paper towels or cheesecloth (gauze).
Use the broth immediately, keep in the refrigerator, or freeze.
Tuscany-style White Bean Stew
Ingredients
For the toast
1 tablespoon of extra virgin olive oil.
4 garlic cloves, cut into quarters.
1 loaf of whole-grain bread, cut into small cubes.
For the soup
2 cups dried white beans or other white legumes, purified, washed and soaked overnight, drained.
6 cups of water.
1/2 teaspoon salt.
1 bay leaf.
Two tablespoons of olive oil.
One cup of yellow onion, cut into large pieces.
3 carrots, peeled and cut into large pieces.
6 garlic cloves, chopped.
1/4 teaspoon freshly ground black pepper.
1 tablespoon chopped fresh rosemary with 6 sprigs.
1 1/2 cups vegetable stock or soup.
Preparation
To prepare the toasted bread, heat the olive oil over medium heat in a large skillet.
Add garlic and sauté for one minute.
Remove the pan from the heat and leave it for 10 minutes so that the garlic flavor blends with the oil.
Remove the garlic pieces from the oil and discard them.
Place the skillet again over medium heat.
Add the bread cubes and fry, stirring frequently, for 3 to 5 minutes, until lightly browned.
Transfer the bread cubes to a small deep bowl and set them aside.
To make the soup, combine the white beans, water, 1/4 teaspoon of salt and a bay leaf in a saucepan to make the soup. Boil the mixture on high heat. Next, reduce the temperature, partially cover the pot, and simmer the beans for 60 to 75 minutes. Drain completely and reserve ½ cup of the cooking water. Get rid of the bay leaf. Place the cooked beans in a large bowl, and set the cooking pot aside for later use.
In a small bowl, combine the cooking water you have reserved with ½ cup of the cooked white beans.
Mash the mixture with a fork until it becomes a paste.
Spread the white bean puree over the cooked white bean pod.
Put the cooking pot back on the stove and add the olive oil.
Set the fire between medium and high.
Sauté the onions and carrots for 6 to 7 minutes, until the carrot pieces are soft and slightly crunchy.
Fry and cook garlic for 1 minute, until soft. Add the remaining 1/4 teaspoon salt, pepper, chopped rosemary, and the white bean and broth mixture.
Bring the mixture to a boil, then reduce the temperature to low, and let it simmer for 5 minutes.
Scoop the soup into warm bowls and sprinkle with the toast.
Garnish each bowl with a rosemary sprig and serve while hot.
Oyster Stew
Ingredients
1 cup of diced small carrots.
1 cup of small diced celery.
2 cups diced yellow onions.
3 minced cloves of garlic.
57 g of lean meat, cubed.
1 tablespoon of canola oil.
1 cup fresh clams, cut into small cubes.
1/2 cup clam juice.
2 cups of low-fat milk.
1 1/2 cups low-sodium vegetable broth.
1 teaspoon minced thyme.
1 teaspoon chopped marjoram.
1 teaspoon of fennel seeds.
1 teaspoon of black pepper.
1/2 cup diced small red potatoes.
1/4 cup uncooked brown rice.
Preparation
Sauté carrots, celery, onions, garlic and beef in canola oil over medium heat for 10 minutes, until slightly browned.
Rinse the oysters under running water and drain.
Add the oysters and their juice, and continue to cook slowly to reduce the volume of the mixture by half.
Add milk, stock, spices, potatoes and rice.
Slowly bring the mixture to a boil, reduce the temperature and cook for 1 hour, until the rice is cooked and the stew is fairly thick. Serve hot and enjoy the fascinating taste.
Appetizers
Grilled Pineapple Salad
Ingredients
seasoning
2 tablespoons of dark honey.
1 tablespoon of olive oil.
1 tablespoon of fresh lemon juice.
1 teaspoon ground cinnamon.
¼ teaspoon of ground cloves.
Solid but ripe pineapple.
8 wooden (or metal) skewers, soaked in water (if wooden) for 30 minutes.
1 tablespoon of dark rum (optional).
1 tablespoon of grated salty lemon peel.
Preparation
Light a high heat in a charcoal grill or heat a gas grill or oven grill.
Away from the heat source, grease a grill rack or oven grill pan with cooking oil spray.
Position the grill rack 10 to 15 centimeters from the heat source.
To make the marinade, combine honey, olive oil, lime juice, cinnamon, and cloves in a small, deep bowl, and whisk until well combined, then set aside.
Cut off the top of the pineapple with the leaves and its base. Hold the fruit upright and cut the peel off using a large sharp knife.
Cut the inside just below the surface into long, transverse slices, leaving behind the small brown “eyes” of the fruit.
Lay the pineapple on its side.
Place the blade of the knife diagonally with the rows of eyes and make a shallow slit in a spiral shape around the pineapple to remove all of the holes.
Lay the peeled pineapple vertically and slice in half lengthwise.
Lay the cut-edge halves of the pineapple horizontally and divide it lengthwise into four long wings, discarding the core.
Then cut each wing crosswise into three parts.
Pin the three pineapple pieces to each skewer.
Lightly brush the pineapple with the marinade, and grill it on charcoal or grill, turning, brushing once or twice with the remaining marinade, for 5 minutes on each side, until soft and golden.
Remove the pineapple from the skewers and place it on a tray or serving plates.
Spread with rum, if you prefer, and sprinkle with salty lemon peel.
Serve it hot or warm, according to your preferences.
Chickpea Salad
Ingredients
2 cans low-sodium chickpeas, washed and drained.
1 tablespoon of extra virgin olive oil.
quarter cup of lemon juice.
2 cloves minced garlic.
¼ teaspoon ground black pepper.
¼ teaspoon paprika (sweet red pepper).
3 tablespoons of tahini (sesame paste).
2 tablespoons finely chopped flat-leaf Italian parsley.
Preparation
Puree the chickpeas using a blender or food processor.
Add olive oil, lemon juice, garlic, pepper, paprika, tahini, and parsley. Mix them well.
Add the reserved liquid, one tablespoon at a time, until the mixture comes together.
Serve immediately or cover and refrigerate until serving.
Black Beans and Spicy Corn Sauce
Ingredients
1 can of black beans, rinsed and drained.
1 cup of corn kernels.
4 tomatoes, seeded and diced.
3 chopped garlic cloves.
1/2 diced onion.
1/2 cup chopped parsley.
1 cup of sweet green, yellow, or red bell pepper, seeded and diced.
2 teaspoons of sugar.
Lemon juice.
Preparation
Mix all ingredients in a large bowl.
Stir together to combine.
Cover the mixture and place it in the refrigerator for at least 30 minutes to allow its flavors to blend.
Grilled Potatoes
Ingredients
340 g of small potatoes.
4 garlic cloves.
2 teaspoons of olive oil.
2 teaspoons chopped fresh rosemary.
¼ teaspoon of salt.
¼ teaspoon ground black pepper.
T2wo teaspoons of butter.
2 tablespoons chopped fresh parsley.
Preparation
Preheat the oven to 200 C and spray a small amount of cooking oil spray on a large baking dish.
In a large, deep mixing bowl, add whole potatoes, garlic cloves, olive oil, rosemary, salt, and pepper.
Use your hands to mix until the potatoes are coated with the oil and spices.
Place the potatoes next to each other as a single layer in the prepared baking dish.
Cover with a lid or aluminum foil and cook in the oven for 25 minutes.
Remove the cover or aluminum foil.
Flip the potatoes and continue cooking, uncovering the dish, until the potatoes are soft and slightly browned, about 25 minutes.
Transfer the potatoes to a serving bowl and mix with the butter. Sprinkle some parsley over it and serve.
Avocado Sauce
Ingredients
1 cup fat-free sour cream.
2 tablespoons chopped onion.
1/4 teaspoon hot sauce.
3 ripe avocados, peeled, cored, and mashed.
Preparation
Combine the sour cream, onion, hot sauce, and avocado in a small bowl.
Mix ingredients evenly to blend.
Serve with baked tortilla chips or sliced vegetables.
Bean Salad with Balsamic Vinegar
Ingredients
For vinegar sauce
2 tablespoons of balsamic vinegar.
1/3 cup fresh parsley, chopped.
4 garlic cloves, finely chopped.
Ground black pepper, add quantity to taste.
2 tablespoon extra-virgin olive oil.
For salad
1 can of chickpeas, rinsed and drained.
1 can of Beans, rinsed and drained.
One medium red onion, cut into cubes.
6 lettuce leaves.
1/2 cup fresh celery, chopped.
Preparation
To make the vinaigrette, whisk the balsamic vinegar, parsley, garlic, and pepper together in a small bowl.
Add the olive oil slowly, while these ingredients are being blended, then leave aside.
Mix the beans and onions in a large bowl.
Pour the vinegar sauce over the mixture and toss gently to combine and coat the sauce evenly.
keep in the refrigerator to cool.
Spread the salad on a serving plate and garnish with chopped celery.
Desserts
Gluten-free Brownies
Ingredients
1 cup of flour (almond flour or very finely ground almonds).
½ cup of honey.
½ walnuts, coarsely chopped.
2 eggs.
5 tablespoons of cocoa powder.
¼ cup of canola oil.
1 teaspoon of vanilla.
Preparation
Preheat the oven to 175 degrees.
Prepare a bowl in which we put the almond flour with honey, walnuts, eggs, cocoa powder, canola oil and vanilla.
Mix the above ingredients well so that they mix with each other.
Pour the mixture into an 8-inch non-stick tray, and flatten the top with a spatula.
Put the tray in the oven for thirty minutes, until it is done.
Remove the brownies from the oven, and leave them to cool for five minutes.
Cut the brownies and serve them hot or warm as desired.
Gluten-free Marble Cake
When you are confused about choosing between a chocolate and vanilla cake, here is a gluten-free Marble Cake recipe that mixes them together and makes it attractive, and a very delicious and irresistible taste!
Ingredients
1½ cups of flour mixture, gluten-free
¼ cup of sugar
½ cup of oil
1 yogurt
3 eggs
1 tablespoon baking powder
1teaspoon vanilla
¼ cup cocoa powder
Preparation
In a bowl, mix eggs, vanilla, and sugar until foamy.
Flour is mixed with baking powder. Then add oil and yogurt and mix them together.
Add the liquid to the flour mixture and mix well.
We take a little of our mixture and add cocoa powder to it and mix them together.
In a rectangular cake pan, put butter paper sprinkled with a little oil.
Pour the white mixture first, then add the cocoa.
We put it in the oven preheated to 180 ° C for 35 minutes.
Mini Cookies
Delicious and very easy to prepare, these mini cookies are fun to dip in milk at breakfast time!
Ingredients
200gm gluten-free flour mixture.
60 gm brown sugar.
60 gm butter.
60 gm chocolate chips.
1 teaspoon honey.
3g baking powder.
Preparation
We begin to prepare the egg-free mini cookies by mixing the flour in a bowl.
Add brown sugar and baking powder, then mix with a wooden spoon.
Add the butter and honey and start mixing by hand until we get a cohesive, non-sticky dough, then add the chocolate chips to it.
Preheat the oven to 180 degrees.
Then with our hands we shape the dough into round balls about 2 cm in diameter.
Separate them at a good distance from each other on the tray, so that they expand during cooking and become slightly flat.
Put it in the oven at 180 degrees and bake for 20 minutes.
Then remove the cookies from the oven and leave them to cool.
Gluten-free Orange Cupcake
How to prepare a gluten-free orange cupcake in an easy and quick way, it can be served as a morning or evening dessert and enjoyed fresh and delicious. Let us see together:
Ingredients
2 cups of gluten free flour.
3 eggs.
1 teaspoon of vanilla.
orange peel.
1 cup of sugar.
1 cup vegetable oil.
1 cup of orange juice.
3 teaspoons baking powder.
1 tablespoon of chia seeds (optional).
Preparation
Preheat the oven to 180 degrees.
In a mixer, beat eggs, sugar, orange zest and vanilla well.
Then add a cup of oil and a cup of fresh orange juice and mix them together.
Then, add two cups of sifted flour with 3 teaspoons of baking powder and 1 tablespoon of chia seeds, optionally.
Mix them well until the flour disappears.
Then, pour the mixture into cupcake cups.
We put them in the oven on the middle rack for half an hour.
After cooking, turn off the oven and leave them inside for 10 minutes, then take them out and cover them with a cloth and leave them a little.
Note: To prepare the sauce from above, take half a box of sweetened condensed milk with four squares of cheese and orange peel with a spoon of creamy powder, mix well and decorate the cupcake.
Gluten-free Cinnabon
One of the most delicious types of sweets that cinnamon is used in its preparation, with a distinctive and delicious taste, here is the recipe for Cinnabon with a flavor that opens the breath from the delicious taste of cinnamon. You can serve it to guests as a dessert at your table or enjoy it with your family.
Ingredients
2 cups gluten free flour.
1 tablespoon of substitute for xanthan gum.
2 tablespoons of sugar.
1 tablespoon salt.
1 tablespoon baking powder.
1 tablespoon of yeast.
¼ cup of oil.
1 cup and a quarter of milk.
1 cup and a quarter of water.
1 egg.
For the filling
butter at room temperature.
2 tablespoons of powdered sugar.
2 tablespoons cocoa powder.
2 tablespoons fine cinnamon powder.
For decorate
1 creamy cheese.
2 caramel bars.
3 pecans.
Preparation
All ingredients are at room temperature.
In a bowl, put the milk, water, sugar, salt, yeast, and baking powder.
Then mix and then add oil and eggs.
Mix the flour, then add it to the liquid mixture
Then cover the dough and leave it for an hour until it ferments and doubles in size
Prepare the filling by mixing all the ingredients in a bowl.
We roll out the dough and then spread the filling on the stretched dough
Carefully roll the dough into a roll, then cut the dough into circles and let it rest for 20 minutes.
Grease an oven tray with butter and put the rolled dough in it, then put it in a preheated oven at 180 degrees for 25 to 35 minutes.
For decoration
Mix 1 creamy cheese box together, then add the caramel and pecans.
Gluten-free Chocolate Cake
Is there any occasion where chocolate and marzipan cake are not welcomed? Birthdays and anniversaries, even on weekends, are all made even better with a chocolate covered marzipan sponge. However, sweet tooth and gluten-free often have to dispense with it. But not anymore. Here’s this gluten-free recipe rich in luxury and covered in chocolate chips with a sticky layer of chocolate. Fun for the wheat- and gluten-free chocolate addicts!
Ingredients
120 gm gluten-free flour.
100 grams of sugar.
1 vanilla bean.
1 pinch of salt.
6 eggs.
30 gm cocoa.
100 gm chocolate chips.
200 gm of dark chocolate glaze.
For decoration
1 tablespoon of powdered sugar.
2 drops red food coloring.
4 maraschino cherries.
Preparation
Preheat the oven to 170 degrees Celsius (in the fan mode) and grease a round cake pan (at least 26 cm wide), then sprinkle the place where the recipe is prepared with flour.
Cut the marzipan for the dough into small pieces and put them in a mixing bowl.
Add 2 whole eggs, 4 egg yolks, 50 g sugar and vanilla in a bowl, and stir the mixture until we have a creamy mixture.
In a separate bowl, beat the egg whites with a pinch of salt until stiff. Then add the remaining 50 grams of sugar to it and continue whisking for a short time.
Put the egg whites on the cream mixture.
Mix the sifted flour with cocoa powder and chocolate chips until we get a mixture.
Pour the finished mixture into a cake pan and cook in the oven for approx. 40 minutes.
We take out the cake from the mold, remove the cooking paper and then let the cake cool.
Spread the melted glaze over the cake.
For decoration
Knead the chocolate with some powdered sugar together and spread it out on a surface covered with powdered sugar.
Cut into circles 3-4 cm in diameter, cut in half.
We make small pockets out of it. And put a small piece of maraschino cherry in each.
Color the remaining with one drop of red food coloring, then roll it up and cut it into small heart shapes.
Put these shapes on the cake.
Gluten-free Lemon and Almond Cake
Lemon juice and sweet almond – just a few ingredients make this recipe special and delicious. A gluten-free almond and lemon cake recipe for all lemon lovers. The softness of the sponge and the crunch of the almonds add to the flavor and flavour. Enjoy it on a sunny summer day as a dessert or as a snack with your favorite beverage. You can also decorate it with lemon peel, icing sugar or summer berries of your choice.
Ingredients
For the dough
75 gm Patisserie Flour.
150 grams of sugar.
60 grams of ground almonds.
3 eggs.
50 gm melted butter.
100 gm crème fraiche.
1 lemon.
1/2 bag baking powder.
1/4 teaspoon salt.
a little icing sugars.
Preparation
Heat oven to 180 ° C. Grease a cake tray with a diameter of 24 cm.
In a suitable container, melt 50 grams of butter in the oven.
Then we take it out of the oven and leave it to cool.
Mix the flour, baking powder, and ground almonds. If necessary, add a little salt.
Then put the grated lemon peel on top of the mixture or use the juice of the basic lemon.
Break the eggs into a bowl, add the sugar, then beat with a mixer until the mixture is white and creamy, three times the original volume.
Pour all the melted butter into the bowl, then add the fresh crème fraîche.
Add our almond mixture slowly so as not to knead too much.
Then pour it into a cake pan and bake for 45 minutes.
Take the cake out of the mold and let it cool. Then sprinkle it with icing sugar and enjoy its delicious taste.
Gluten-free Waffle
This gluten free waffle recipe is so light and delicious, all you need are a few basic ingredients and a waffle maker! You can also keep your gluten-free waffle batter in the fridge for a few days, so you can enjoy your pancakes all week long. Experiment with different types of fruits until you find your favorite flavour.
Ingredients
For the dough
125g gluten-free flour
70g butter at room temperature
2 eggs
100 ml milk
80 grams of sugar
1 pinch of salt
a little bit of vanilla
Preparation
Beat butter with sugar and vanilla sugar until creamy.
Then, add the eggs and beat until well combined and smooth.
Add the sifted flour and salt. Then add the milk.
Let the mixture rest for about 10 minutes. Heat up the waffle maker.
Once the waffle maker reaches the right temperature, spoon the batter evenly over the pan.
Keep in the waffle maker until it turns into the amazing golden brown colour.
Apple and Hazelnut Cake
Ingredients
220 gm of gluten-free flour
600 gm of apples
1 lemon
150 gm of sugar
125 gm butter
3 eggs
1 bag of baking powder
125 gm unsweetened yoghurt
1 pinch of salt
50 gm hazelnut
Preparation
Heat the oven to 180 degrees Celsius. Then, grease a round cake pan (24 cm diameter) with flour.
Peel the apple and cut it into slices, then add lemon juice on top of the slices.
Crush the sugar, hazelnuts, and lemon peel in a blender.
Put the mixture in a bowl with the flour, eggs, salt, baking powder, butter and yoghurt, then mix them well.
Put half of the mixture in a cake pan, then put a layer of apple slices on top.
Pour the remaining mixture on top and place another layer of apple slices on top.
Then put the cake in the oven for 50 minutes.
Chocolate Mug Cake
The sweetest and fastest recipe! A delicious gluten-free cake that is ready in minutes. Is there anything more fun than a warm chocolate cake? Easy to prepare, the crunchy, spongy layer with gooey chocolate cheers up the soul. Just mix all the gluten-free ingredients in a mug and put it in the microwave. Sweeten your day with this quick recipe.
Ingredients
1 tablespoon.
½ cup of Gluten-free flour.
1 egg.
50 ml of milk.
100 grams of hazelnut cream.
1 pinch of salt.
1 teaspoon coconut.
1 tablespoon of cocoa powder.
½ tablespoon of baking powder.
½ teaspoon of orange flavours.
Preparation
Preheat the oven to 160 degrees Celsius. Grease a round cake mold and sprinkle it with flour.
But first we mix the milk, eggs and hazelnuts in a bowl.
Then, add the rest of the ingredients and stir well.
Pour the mixture into heat-resistant cups, then decorate with orange slices. And put it in the oven for 10 to 12 minutes.
Crunchy Caramel Biscuits
A Belgian delicacy, and with its light taste, the best companion is a cup of coffee. You can simply enjoy it when you need a sweetness in the middle of the day or in your usual favorite time!
Ingredients
For the dough
300 gm gluten-free flour.
150 gm sugar beet syrup.
200 gm butter.
1 pinch of salt.
1 teaspoon cinnamon.
12 grams baking powder.
Preparation
Preheat oven to 175°C (top and bottom heat setting) and place baking paper on a baking tray.
Beat sugar beet syrup, butter, salt, and cinnamon until foamy.
Mix the sifted flour with the baking powder, then stir it into the sugar beet mixture.
Put the dough in the fridge for 3 hours.
Roll out the dough on a floured surface and cut it into star shapes.
Place the shapes on the baking tray and bake for 12-15 minutes.
Then, cool and enjoy fresh.
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