January 16 2014 - Tips from Gluten Free Goddess Kathy Smart!

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Recipes and Tips from Kathy Smart

DAIRY FREE 101 – tips for alternatives to dairy products:
-  Nutritional yeast for cheese! Instead of topping those nachos with cheddar, try a sprinkle of nutritional yeast for a cheesy flavoring with less fat. Add a few tablespoons of nutritional yeast to popcorn for a ‘cheesy popcorn’ (kale chips too!) or add to cooked brown rice pasta elbows for a dairy free cheese pasta.
- Hemp, or rice-based “cheese” instead of cheese. Many of the ‘cheeses’ on the market even shred like cheese!
- Buttermilk? No problem! Add 1 Tablespoon of vinegar or lemon juices to your choice of unsweetened alternative milk
-Plain coconut yogurt for sour cream!
With just a fraction of the fat and calories of sour cream, coconut yogurt makes for a healthy 1:1 swap. It may not be quite as thick and creamy but it will still do the trick for dressings and sauces.
-Unsweetened applesauce or ‘apple butter’ for butter in baking recipes. This butter substitute works especially well for sweet baked goods like banana bread, cakes or muffins.
-Unrefined coconut oil for butter or lard in baking recipes. You would substitute cup for cup in all recipes. Do not let the name fool you- at room temperature                      coconut oil is a solid.
Mashed  bananas or avocados for butter.
The creamy, thickening-power of mashed banana acts the same as avocado in terms of replacing fat in baked goods. The consistency is ideal, plus the bananas or avocados add a nutritional boost of potassium and fiber.
-Prune puree for butter- yes! You read right! Substitute in prune puree for butter in your favorite chocolate recipes for a sweet and moist dairy free alternative.

-Coconut milk for evaporated milk.
The distinct sweet taste is best for sweet baked goods, however coconut milk can be swapped in ounce for ounce for evaporated milk in your favourite recipe.
-Coconut milk for cream based soups.
Swap out half and half cream or milk for coconut milk to make a thick, creamy soup- without the dairy. You would substitute in cup for cup.
- Coconut milk ice cream for ice cream - the possibilities are endless here as many companies now offer coconut milk ice creams in every flavor you can imagine!
-Ice cream made from frozen fruits! My mother started making ‘ ice cream’ for me since I was 5 years old just using 3 frozen bananas and pureeing it -Add in additional either natural peanut butter, cocoa or other frozen fruits and you will be delighted!
-Dark chocolate for milk chocolate - Look for at least 70 % cocoa to get all the nutritional benefits of chocolate without all the dairy!
- Whipped coconut milk instead of whipped cream! All you need to do is buy a full fat can of coconut milk, take the lid off and put in the fridge and allow the fat solid to come to the top. Remove the fat solid of the coconut milk and whip! Add in vanilla and pure maple syrup and top off your fresh fruits for a dairy free decadent dessert!

-Use hemp, rice, cashew or almond milk in any recipe that asks for milk. You can use any of the dairy free substitutes to make smoothies, cream sauces or anything that asks for dairy milk cup for cup. You can find these alternative milks in the health food section of your grocery store.

-Certified Kosher deli meats for standard cold cuts.  Often times cold cuts will be injected with casein (dairy protein). Look for Kosher certified meats to ensure they are dairy free.
YES!!! To dairy free alternatives!

High Protein Pancakes
This recipe is taken from Live The Smart Way- a Gluten Free Cookbook from Kathy Smart.
Protein first thing in the morning helps to stabilize blood sugar levels and increases metabolism. These pancakes are a great way
to start the day or make a perfect pre or post workout snack. These pancakes also freeze well and can be toasted just before serving for a quick breakfast. My mom has been making me these pancakes after I was diagnosed with celiac disease since I was 12.
Live Life Delicious!
~Kathy Smart xo
Makes 2 medium size pancakes
1⁄2 cup of quick cooking wheat free oatmeal
1⁄2 cup of cottage cheese
- 2%
1 teaspoon of vanilla extract and cinnamon
2 eggs
Optional Add in! to boost the fibre! 1 Tablespoon of almond flour or coconut flour!
Purée all ingredients in a blender.
Heat a non-stick skillet to medium, brush bottom lightly with butter or  coconut oil and fry pancakes on both sides until golden.
Top with your favourite pancake topping such as pure maple syrup, fresh berries, almond butter or yogurt.
Studies have shown that just 1⁄2 teaspoon of cinnamon daily can significantly reduce LDL (bad cholesterol).
Smart Facts!
Studies are also showing that cinnamon has regulatory effects on blood sugar levels—making it an excellent addition for anyone with diabetes Type 2 or any other blood sugar issues. These protein pancakes are
an excellent way to balance your blood sugar by using both cinnamon and protein!
• Simple and Quick
* No Added Refined Sugars * Vegetarian
* Low Glycemic
* Diabetic Friendly* Gluten FREE!
Amount Per Serving- for 2 small pancakes or half of the recipe
Calories 189
Total Fat 6.9 g
Saturated Fat 2.1 g
Cholesterol 213.8 mg
Sodium 249 mg
Potassium 189 mg
Total Carbohydrates 15.6 g
Fibre 2.1 g
Sugar 2.07 g
Protein 16.7 g

Rich Quinoa Chocolate Cake or Muffins

Makes 12 muffins
2/3    cup (160 mL) white or golden quinoa*
11/3  cups (330 mL) water
1/3    cup (80 mL) milk, almond milk or hemp milk
4       large  organic eggs
1       tsp (5 mL) vanilla extract
¾      cup (185 mL) butter or coconut oil, melted and cooled
11/2   cups (375 mL) of coconut sugar
1       cup (250 mL) unsweetened cocoa powder*
1 1/2 tsp (7.5 mL) gluten free baking powder
1/2    tsp (2 mL) baking soda
1/2    tsp (2 mL)  sea salt

1.    Bring the quinoa and water to a boil in a medium saucepan. Cover, reduce to a simmer and cook for 10 minutes. Turn off the heat and leave the covered saucepan on the burner for another 10 minutes. Fluff with a fork and allow the quinoa to cool.
2.    Preheat the oven to 350°F (180°C). Thoroughly grease a 12-muffin pan.
3.    Combine the milk, eggs and vanilla in a blender or food processor. Add 2 cups (500 mL) of cooked quinoa and the coconut oil/ butter and continue to blend until smooth.
4.    Whisk together the sugar, cocoa, baking powder, baking soda and salt in a medium bowl. Add the contents of the blender and mix well.
5.    Divide the batter evenly between the 12 muffins and bake on the center oven rack for 30 to 35 minutes or until a knife inserted in the center comes out clean.
6.    Remove the pan from the oven and cool completely.  Remove from muffin tin.
Smart Fact
Quinoa is high in an amino acid called L-Lysine. This amino acid helps to boost the immune system and fight cold sores!!
Decadent in taste AND nutrition!