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1 hour. Fluff with a fork.
and cover. Let stand for
a boil. Turn off the heat
cups water and bring to
in a saucepan with 2
1 teaspoon Bragg liquid aminos
Drain and rinse. Place
note)
baking soda for 4 hours.
1½ cups cooked millet (see recipe
water and ½ teaspoon
¼ teaspoon ground black pepper
millet in 2 cups filtered
1 teaspoon sea salt
cook millet, soak ¾ cup
1 teaspoon garlic powder
RECIPE NOTE To
3 eggs
yields 10 muffins
fins, substitute 1 cup oat flour with 1 cup almond flour.
VARIATION To increase the protein content of these muf-
ters full. Bake for 20 minutes.
gently. Fill the lined muffin pans with the batter three-quar-
4. Add the chocolate chips or blueberries to the batter and mix
liners and spray with cooking spray.
3. Preheat the oven to 350˚ F. Line 30 muffin cups with cupcake
utes.
substitute, and oil. Combine well. Let stand for at least 30 min-
2. Add the maple syrup (if using), eggs, vanilla, milk
baking soda, salt, and flax meal.
1. In a large bowl, combine the flour, sugar (if using),
yields 30 muffins
pancakes, muffin cups three-quarters full. Bake for 40 minutes. flower, onion, parsley, eggs, garlic, salt, and black pepper. cake liners. ½ cup chopped cauliflower salt-free nuts (5 small carrots) blueberries almond, or hemp) on p. 70) 3. Add the millet and stir gently to combine. Spoon the batter into the 2. In a large mixing bowl, combine the carrots, nuts, red pepper or cauli- 1. Preheat the o
pizza, all worth trying, and we encourage you to adapt them healthiest gluten-free creations, there is a need for the
to suit your needs.
occasional treat. Also, because there is less protein in
gluten-free flours, they require some help from binders
Foods can generally be categorized as one of three
in the form of xanthan gum, guar gum, or psyllium
levels of healthfulness. There are wholesome foods
husk. (An additional benefit of xanthan gum is that
& more that are chock full of vitamins and minerals. There when used in baked goods they freeze very well.) These
are the “okay” foods that are not necessarily the best
ingredients act as the glue that gives gluten-free baked
for our bodies but are okay to eat in moderation.
goods the familiar shape and elasticity. Still, plenty of
Finally, there are unhealthy foods: those that are
the recipes here are both nutritious and delicious.
processed, dead, and denatured and are full of
artificial flavors, colors, hormones, antibiotics, Gluten-free breads usually contain a variety of flours.
pesticides, and chemicals. These deplete our bodies That’s because each flour adds something to the final 8
product—taste, texture, or elasticity. When purchasing
of nutrients and drain our energy.
7 flours, it’s important to make sure they are fresh. Flour
Gluten-free starches also can be divided into that’s not fresh can impart a bitter taste to your dish.
categories of healthfulness. Cornstarch, tapioca, and For more dishes that are gluten-free, browse through
rice flour don’t provide a high level of nutrition. the book and look out for the gluten-free symbol:
There are healthier alternatives available, such as In addition, see the gluten-free sections in the
almond meal, coconut flour, quinoa flour, and nut cakes and cookies chapters.
and seed flours. They are pricier but provide more We hope you will enjoy our wide range of gluten-free
wholesome nutritional value. recipes. You’ll find something to please every taste and
In this section, some of the recipes will call for less palate.
wholesome ingredients. While they are not the

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