Recipes for Celiac Disease and Non-Celiac Gluten Sensitivity


Savory Baked Beet Gluten-Free Falafel Balls

Baked Gluten-Free Falafel BallsMakes about 10-20 cakes/balls (depending on the size of your falafels)

Ingredients:

Falafel

  • 1 cup canned chickpeas, rinsed and drained
  • 1 medium beet, peeled and quartered
  • 1 cup white onion, roughly chopped
  • 2 Tbsp. fresh parsley, finely chopped
  • 1 Tbsp. fresh cilantro, finely chopped
  • 2 Tbsp. olive oil
  • 1 Tsp. salt
  • Cracked pepper to taste
  • 1 ½ Tsp. dried red pepper flakes (or less if you prefer)
  • 4 cloves of garlic
  • 1 Tsp. cumin
  • 1 Tsp. baking powder (labeled gluten-free)
  • 4-7 Tbsp. chick pea flour (labeled gluten-free)

Yogurt Tahini Dipping Sauce

  • 1 cup Greek yogurt
  • ½ of a lime
  • ½ - 1 Tsp. of tahini (depending on preference)
  • Pinch of salt
  • Pinch of cayenne pepper
Instructions:

For the falafel:

  1. Preheat oven to 400° F.
  2. In a food processor, add the chickpeas, beet, and the onion. Then add the olive oil, parsley, cilantro, salt, cracked pepper, red pepper flakes, garlic, and cumin.
  3. Process until blended but not pureed.
  4. Add in the baking powder and 4 Tbsp. of the gluten-free flour and begin to pulse. You may need to add more flour. The dough should easily form small balls and should not stick to your hands.
  5. Form balls or small cakes (~1 ½ -2 inches in diameter) and place evenly onto a baking sheet lined with parchment paper.
  6. Bake for 30 minutes.
  7. Serve with yogurt dipping sauce or tahini, over a bed of greens or in a gluten-free pita pocket.

Note: Beets can be watery, so you may need to add more gluten-free flour depending on this factor.

Other Ideas:

Savory gluten-free falafel with eggs: Sauté onions, tomatoes, and spinach in about 1 Tbsp. of olive oil and serve alongside falafel with an egg or two in your preferred style. Finish with drizzled tahini or yogurt sauce.

Gluten-free falafel mezze plate: Create a falafel plate. Common accompaniments include pickled vegetables, hummus, (labeled gluten-free) babaganoush, (labeled gluten-free) tahini, yogurt and mixed greens.

For the Yogurt Dipping Sauce:

  1. Add fresh lime juice, tahini, and Greek yogurt into a bowl and whisk thoroughly.
  2. Add salt and cayenne pepper to taste.
Make Vegan/Vegetarian:

Swap Greek yogurt with plain coconut yogurt (labeled gluten-free).

Recipe permission of Isabel Milosevich, Fall 2020


Creamy Mushroom Soup with Wild Rice

Creamy Mushroom Soup with Wild RiceAbout 4-5 Servings

Ingredients:
  • 3/4 cup wild rice
  • 4 cups mixed mushrooms, diced
  • 1 cup white onion, diced
  • 2 cloves garlic, minced
  • 2 Tbsp. plant-based butter, regular butter, or olive oil
  • 1/2 Tsp. dried rosemary
  • ½ Tsp. dried thyme
  • 5 cups low sodium vegetable broth (labeled gluten-free)
  • 14 oz. can coconut milk (labeled gluten-free)
  • Salt and pepper to taste

Note: You can substitute coconut milk with other plant-based milks such as almond or cashew milk (labeled gluten-free).

Instructions:
  1. Rinse the wild rice and soak it in a bowl of cold water for about 30 minutes.
  2. While the rice is soaking, thoroughly clean and thinly slice the mushrooms. (I like to use the whole mushroom, including the stems.)
  3. Add the butter or olive oil to a large pot and allow it to melt/heat.
  4. Once the butter or oil is heated, add in the onion, garlic, and mushrooms.
  5. Sauté for about 20-30 minutes on a low/medium heat setting. Allow the ingredients to caramelize and become golden.
  6. Stir often to evenly cook the vegetables. This process may take a bit, but it is important.
  7. Once the vegetables are cooked, season with the dried thyme, rosemary, salt, and pepper.
  8. Add the vegetable broth, soaked and strained wild rice, and coconut milk to the pot with the vegetables. Stir well to combine the flavors.
  9. Bring the pot of soup to a boil.
  10. Reduce the heat to a simmer and cook covered for 15 minutes.
  11. Remove the lid and cook uncovered for another 15 minutes.
  12. Remove from heat and enjoy!

Note: Wild rice is more textured than regular rice and should be firm and chewy (but not hard).

Recipe permission of Isabel Milosevich, Fall 2020


Crunchy Vegan Broccoli Slaw

Crunchy Vegan Broccoli SlawThis colorful phytonutrient packed salad is satisfying as a side dish or snack on its own. Broccoli gives this slaw an ample amount of fiber as well as plant-based calcium. Add quinoa for a source of gluten-free whole grain and protein.

Ingredients:
  • 4 cups broccoli florets, chopped (~ 2-3 heads)
  • 1 cup carrot, grated (~2 large carrots)
  • ½ cup red onion, diced
  • ¾ cup vegan mayonnaise (labeled gluten free)
  • 1 Tbsp. apple cider vinegar
  • ⅔ cup slivered almonds (labeled gluten free)
  • ⅔ cup dried cranberries
  • Salt and black pepper to taste

Optional: Add ¼ cup of quinoa (labeled gluten free) to slaw for added protein and texture. Cook based on label instructions.

Notes:

  • Dried cranberries can be substituted with dried/chopped cherries, chopped dates (avoid dates rolled in oat flour) or raisins.
  • Slivered almonds can be substituted with raw or roasted pepitas (pumpkin seeds) or chopped walnuts (labeled gluten free).
Instructions:
  1. Rinse and chop the broccoli.
  2. Separate the broccoli florets from the stems. Chop the heads and stems into small, bite-sized pieces.
  3. Dice the red onion.
  4. Peel and grate the carrots.
  5. Add the vegan mayonnaise and apple cider vinegar to a large bowl and whisk well.
  6. Toss in the broccoli, carrots, and red onion and mix until all pieces are evenly coated in the dressing.
  7. Fold in the slivered almonds and dried cranberries, combining well.
  8. Season with salt and black pepper to taste.
  9. Let sit for at least 20 minutes before serving to allow the flavors to combine and settle. Refrigerate any leftovers in an airtight container for up to 1 week.
  10. Enjoy!

Recipe permission of Isabel Milosevich, Fall 2020

Request an Appointment

Ready to get started? Call or go online today.

P 617-667-1272