SusanArruda.com

Carrot Loaf with Lighter Cream Cheese Icing - Gluten Free

By Susan Arruda

YIELD: 1 loaf (8.5 X 5" loaf pan used) – 10 Slices

DRY INGREDIENTS:

¾ cup sorghum flour
¾ cup quinoa flour
2 tbsp. ground flaxseed
4 tsp. GF (gluten free) baking powder
2 tsp. xanthan gum
1 tsp. baking soda
¼ tsp. salt
1 tsp. ground cinnamon
½ tsp. ground ginger
1/8 tsp. coriander

WET INGREDIENTS:

2 large eggs
½ cup packed brown sugar
1 tsp. vanilla extract
1/3 cup high quality vegetable oil
¼ cup Greek yogurt
2 cups shredded carrots

PREPARATION:

Combine dry ingredients in a large bowl.  Beat eggs in separate bowl, add the sugar and beat together. Add the remainder of the wet ingredients and mix.  Add the shredded carrots and stir to combine.
Add the dry ingredients to the wet and mix gently using a large spoon until well combined.

Prepare a loaf pan by lining with sheet of parchment paper that overlaps over the sides of the loaf pan.  Allowing for overlap over the edges will enable you to remove the loaf with much greater ease.

Bake @ 350 oF for approximately 25 minutes or until a skewer or toothpick inserted in the center comes out clean.
Allow to cool slightly before removing from the pan. 

Remove the baked loaf by lifting the edges of the overlap parchment paper.

OPTIONS: Transform this into a CARROT CAKE recipe by adding the light frosting and/or adding more brown sugar or agave nectar to the recipe itself.

 

           CARROT LOAF NUTRITIONAL INFO: 

·         Servings Per Recipe: 10
·         Amount Per Serving
·         Calories: 180.9
·         Total Fat: 9.2 g
·         Cholesterol: 38.0 mg
·         Sodium: 247.4 mg
·         Total Carbs: 26.0 g
·         Dietary Fiber: 2.7 g
·         Protein: 3.8 g

 

LIGHT CREAM CHEESE FROSTING

¼ cup light cream cheese
¼ cup fat free cream cheese
1 tsp. lemon juice
½ tsp. pure vanilla extract
½ cup + 1 tbsp. sifted GF (gluten free) icing/confectioners` sugar

Beat the above ingredients together with a mixer until well combined.  Spread onto COOLED cake. For a thicker frosting, place the mixture into the refrigerator to thicken, if required, prior to spreading on cake.
                                                                

                                                               FROSTING NUTRITIONAL INFO:

·         Servings Per Recipe: 10
·         Amount Per Serving
·         Calories: 37.6
·         Total Fat: 0.9 g
·         Cholesterol: 0.0 mg
·         Sodium: 22.1 mg
·         Total Carbs: 6.4 g
·         Dietary Fiber: 0.0 g
·         Protein: 1.0 g

 

 

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Oatmeal Blueberry Muffins - Gluten Free

By Susan Arruda

Yield: 18 muffins

INGREDIENTS:

1 cup wheat free (uncontaminated) rolled oats
1 cup amaranth flour
1 cup sorghum flour
¾ cup brown rice flour
1/3 cup oat bran
1/3 cup tapioca starch
1 tbsp. baking soda
2 tsp. xanthan gum*
Pinch sea salt
2 eggs
½ cup brown sugar
1/3 cup high quality/high oleic cooking oil
2 tbsp. agave nectar
¾ cup Greek yogurt
1/3 cup skim milk
1/3 cup applesauce
1 cup blueberries (fresh or frozen)

PREPARATION:

Preheat Oven to 350 oF.

Combine the dry ingredients in a bowl and stir together. 

Beat the eggs with the brown sugar in a separate bowl. Add the oil. Add the remaining wet ingredients and mix well to combine.  

Add the dry ingredients to the wet and stir to combine, using a large mixing spoon. 

Add the blueberries and stir to combine.

Divide the mixture into greased muffin tins and bake at 350 for approximately 15-20 minutes or until a toothpick or wooden skewer inserted in the center comes out clean.

Oatmeal Blueberry Muffins - Gluten Free
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Healthy Hazelnut Fudge - Gluten Free 

 By Rachel Hofing

You're never going to believe how good this treat is and all without any refined sugar!  If you are new to eating low or no sugar, then use a higher amount of the agave nectar.  If you can wean yourself off of sugar you will come to enjoy the dark creamy goodness of this less sweet version. 

I developed this recipe, inspired by raw food desserts, while on a strict no sugar diet and so I make it even without the agave nectar. But I do prefer it with the agave nectar - it is smoother and the sweetness is more balanced.  Try it both ways and see how you like it. - Rachel Hofing

YIELD: 35 squares

INGREDIENTS:

1 cup extra virgin coconut oil 
1/2 cup hazelnut butter
1 Tbsp. agave nectar or honey (can increase this up to 3 Tbsp. or to taste)
1/4 cup cocoa powder 
1/2 cup carob powder
1 1/2 tsp. Chocolate Flavoured Fitilicious Flavour Blaster**
Pinch of sea salt or Himalayan salt

PREPARATION:

If your coconut oil is solid (it will melt at 24 degrees Celsius), melt it gently over low heat. Add the hazelnut butter and agave nectar and mix well.  Add the rest of the ingredients and mix all together until very smooth.  Spoon the mixture into a 9 inch glass pie plate and smooth the top.  
Refrigerate until slightly firm (about 45 mins.) and then cut into small squares.  This recipe makes about 35 small fudgy squares.   


VARIATIONS:

Carob Almond Fudge - Use Almond Butter instead of Hazelnut butter.
Cocoa Fudge - Use 3/4 cups cocoa powder instead of using any carob powder. Because Carob is naturally sweet, you will want to use 1/4 cup agave nectar to balance the chocolate.  But oh this fudge is blissful!  Who needs chocolate hazelnut spread full of modified fats and lots of sugar?
Macaroon Fudge - Use Almond butter instead of hazelnut butter and stir in 1 cup coconut before spreading into the pie plate.

Recipe Notes:
This recipe will become quite soft at room temperature so it needs to be stored in the refrigerator or freezer.  

**The Chocolate Flavoured Fitilicious Flavour Blaster is a product made of chicory root, natural flavours and stevia leaf extract.  If you cannot find this product at your health food store, you can use a 1/4 tsp stevia extract in its place and/or use more agave nectar or honey or omit it altogether.  But if you can find this product, it is worth it as I find it doesn't have the strong aftertaste that you can get when using stevia. - Rachel Hofing 

Healthy Hazelnut Fudge - Gluten Free
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Fruity & Nutty For Everybody Cookies - Gluten and Dairy Free

By Susan Arruda

Yield: 20 cookies

INGREDIENTS:

½ cup brown rice flour
½ cup potato starch
½ cup wheat free rolled oats
1/3 cup arrowroot flour
¼ cup sunflower seeds
2 tbsp. pumpkin seeds
¼ cup coconut
¼ cup dried cranberries*
 
2 tbsp. chopped dark chocolate
1 tbsp. ground flax seeds
1 tbsp. whole flax seeds
1/3 cup high quality cooking oil
¼ cup organic cane sugar
2 tbsp. Blackstrap molasses
1 baby food jar of prunes (4.5 oz/128 mL) – strained puree (or make your own by boiling and mashing prunes & water)

 

PREPARATION:

Combine all dry ingredients together.

Beat with a mixer or whisk, the oil, molasses, cane sugar and pureed prunes.

Add the dry mixture to the wet ingredients and stir to combine.

Bake at 350 degrees Fahrenheit for approx 10 minutes.

*Chop the dried cranberries (or pulse grind in a blender) to greater enhance and release the flavours of the dried fruit.

Fruity & Nutty For Everybody Cookies - Gluten and Dairy Free
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Gluten Free Power Flour Bars

By Susan Arruda

YIELD: 15 bars

INGREDIENTS:

1/2 cup brown rice flour
1/2 cup chick pea flour or garbanzo-fava bean flour
1/2 cup quinoa flour
1/2 cup potato starch
1 1/3 cup Certified Gluten-Free Rolled Oats 
1 tablespoon Chia Seeds
1 teaspoon xanthan gum
1/4 teaspoon sea salt
1 teaspoon baking soda 
1 1/2 teaspoons baking powder*
1 teaspoon ground cinnamon spice
1/4 teaspoon ground ginger spice
2 free-range/free run eggs
1/2 cup packed brown sugar
1/4 cup high quality cooking oil
1/4 cup blackstrap molasses
2 tablespoons agave nectar or maple syrup (I used one of each)
1/2 cup unsweetened applesauce
2 teaspoons vanilla extract

Optional: add 1 cup of your choice of dried fruit and/or nuts. E.g. raisins, papaya, ginger etc...  


*Gluten Free notes for above noted ingredients: Some baking powders contain wheat starch, which will be specified on the label. Gluten free baking powder is available. (I located some at Bulk Barn in Toronto, Canada) If you cannot find any, here is an alternative: Sift together 2 tsp. cream of tartar, 2 tsp. cornstarch or arrowroot starch and 1 tsp. baking soda and stir to combine.  Make only small amounts and store in an airtight container.

PREPARATION:

Combine dry and wet ingredients in separate bowls.  Add dry ingredients to wet ingredients and stir to combine. Add dried chopped ginger or selected dried fruit of choice.

Preheat the oven to 350ºF. Line a 11x13-inch baking pan with parchment paper.

Bake for approximately 15 minutes or until lightly browned or a toothpick inserted in the middle comes out dry.

 

Gluten Free Power Flour Bars
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Coconut Macaroons - Gluten Free

By Susan Arruda

YIELD: 2 dozen cookies

INGREDIENTS:

3 egg whites, room temperature
1 tsp. vinegar
1/3 cup organic cane sugar *
1 tsp. pure vanilla extract
1/3 cup brown rice flour
2 ½ cups shredded, sweetened coconut *

VARIATIONS:

For chocolate macaroons, add 1-2 tbsp. sifted pure cocoa powder.
Drizzle, or dip top of macaroon (The result of an unsuccessful drizzle attempt), melted dark chocolate and refrigerate to set.

*If using unsweetened coconut, increase the sugar to approximately ½ cup or to taste, if preferred.

*Honey can be substituted for the sugar (I also tested and tried them using ¼ cup honey) and will produce a softer textured cookie.

PREPARATION:

Preheat oven to 325oF and line a baking sheet with parchment paper.

Combine egg whites and vinegar in a bowl and beat until soft peaks form.

Add sugar slowly (approx. 1 tbsp. at a time), beating until egg whites are stiff and shiny and sugar has dissolved.  Add the vanilla extract and mix.

Fold in the brown rice flour. Stir in the coconut.

Drop by spoonfuls onto prepared pan, 2 inches apart.  

Bake at 325oF for approximately 12-15 minutes, or until golden brown around edges.

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Creamy and Nutty Protein Nuggets - Gluten Free & No Bake

By Susan Arruda

YIELD: 28 balls

INGREDIENTS:

250 g/1 cup low fat cream cheese
½ cup chopped nuts (we used chopped walnuts)
½ cup natural peanut butter
½ cup skim milk powder (or protein powder)
¼ cup ground flax seeds
1/3 cup amaranth flour
¼ cup brown sugar
*1 tbsp. amaranth seeds 
½ cup unsweetened shredded coconut (reserve for rolling) 

*If you don't like using seeds due to them getting stuck in teeth crevices, pulse-grind the seeds in a blender or food processor.

PREPARATION:

Mix all ingredients except for the coconut in a bowl.

Shape into small balls (cherry tomato size).

Roll into the coconut mixture.

Store your protein nuggets in the refrigerator.

VARIATION:

Roll in a mixture of unsweetened cocoa and coconut, OR add cocoa and/or chocolate protein powder for a chocolate flavoured treat.

Creamy and Nutty Protein Nuggets - Gluten Free & No Bake

 


Note: This recipe can also be prepared using protein powder.
However, the additional amount of protein would only add .6 grams per serving.
So, instead of the 3.0 grams of protein using skim milk powder, the yield would be 3.6 grams.

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Wholesome Banana Bars – Gluten Free

By Susan Arruda

YIELD: 20 bars

INGREDIENTS:

3-4 bananas
1 egg
½ cup packed brown sugar
2 tbsp. maple syrup
1 tbsp. blackstrap molasses
1/3 cup high quality oleic oil
½ cup plain Greek yogurt
1/3 cup unsweetened applesauce
1 tsp. pure vanilla extract
2 cups uncontaminated/gluten free rolled oats
1 cup brown rice flour
½ cup skim milk powder
¼ cup flax meal
1 tsp. baking soda
½ tsp. gluten free baking powder*
1/3 – ½ cup chopped walnuts (optional)

PREPARATION:

Mash the bananas using a fork or blender and add the remaining wet ingredients. Blend well to combine all ingredients. Combine dry ingredients in a separate bowl. Add the dry ingredients to the wet and mix together using a large spoon.

Pour the mixture into a 13”X9” pan that has been lined with parchment paper or greased with oil or butter.
Bake in a pre-heated 350 degrees Fahrenheit oven for 20-25 minutes or until a toothpick or skewer inserted in the center comes out clean.

NUTRITIONAL TIDBIT:

*If you’re having trouble finding gluten free baking powder, make your own by combining the following ingredients: 1 teaspoon baking soda, 2 teaspoons cream of tartar, 1 teaspoon corn starch (optional)
The corn starch will absorb any moisture and prevent the baking powder from reacting if you will be storing it to use later on. Store in an air tight container.

Did You Know? Most commercially produced baking powder contains aluminum--sodium aluminum sulfate to be exact. Make your own baking powder and keep your baked goods aluminum-free.

Wholesome Banana Bars – Gluten Free
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Flax Cookies - Gluten Free

By Susan Arruda

YIELD: 36 cookies

INGREDIENTS:

150 mL butter or non-hydrogenated margarine (1/3 measure X 2)
½ cup lightly packed brown sugar
2 eggs
2 tsp. vanilla extract
1 cup sorghum flour
½ cup brown rice flour
½ cup arrowroot flour
½ cup ground flaxseed
5 tbsp. whole flax seeds (1/4 cup + 1 tbsp. - Reserve 1 tbsp. for sprinkling)

PREPARATION:

Combine and whip wet ingredients together in a bowl using a mixer. Combine dry ingredients in a separate bowl and add to the wet. Mix together using a large mixing spoon.

Line a cookie sheet with parchment paper. Drop spoonfuls onto baking sheet and sprinkle with reserved flax seeds. Cookies will flatten and spread so be sure to leave space between each dropped spoonful of dough.

Bake at 350 degrees Fahrenheit for approximately 10-12 minutes until cookies are golden brown.

Remove from oven and allow cooling for 5 minutes before removing from baking tray and onto cooling rack.

Cookies freeze well in an air tight container or freezer zip bag.

Flax Cookies - Gluten Free
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Fudge Friendly Brownies - Gluten Free

By Susan Arruda

We’ve slashed the fat and sugar without losing any of the decadent chocolaty flavour! These are a big hit with chocolate lovers! 

YIELD: 16 servings

INGREDIENTS:

1/3 cup unadulterated, pure butter 
1 cup or 8 oz. of chopped dark chocolate or dark chocolate chips
1 tbsp. maple syrup
½ cup organic cane sugar or maple sugar
1 tsp. vanilla extract
3 large eggs
1/3 cup pure unsweetened cocoa or cacao powder, sifted
1/3 cup arrowroot powder, sifted
1 tsp. ground chia seeds
1 tsp. ground amaranth seeds
½ tsp. ground cinnamon

Optional:
1 cup chopped pecans or walnuts

1/2 cup rough chopped dark chocolate or dark chocolate chips

PREPARATION:

Melt the butter and dark chocolate chips using a double boiler method (or microwave) stirring constantly until chocolate is melted. Add the maple syrup and stir. Remove from heat. Add the sugar, vanilla and beaten eggs and stir to combine.
Combine the dry ingredients in a separate bowl and combine to the wet ingredients. Stir to combine all ingredients together well, using a large mixing spoon.
Add the chopped nuts, if desired.

Line an 8 inch baking pan with parchment paper or foil, or grease with butter or oil.

Bake in a pre-heated 350 degrees Fahrenheit oven for approximately 25 minutes or until a toothpick inserted in the middle comes out clean.

Fudge Friendly Brownies - Gluten Free
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Gluten Free Banana Bread

By Susan Arruda

YIELD: 12 slices

Gluten Free Banana Bread


INGREDIENTS:

Wet Ingredients:
3-4 extra ripe bananas, mashed
¼ cup butter, melted or softened to room temp.
1/3 cup honey or maple syrup
1 teaspoon pure vanilla extract
2 eggs
Dry Ingredients:
¼ cup coconut Flour
1/2 cup millet Flour
1/2 cup sorghum flour
2 tbsp. ground flax seeds
1.5 teaspoons GF baking powder
1/2 teaspoon cinnamon
Optional: 1 cup chopped walnuts and/or choc chips

PREPARATION:

Combine dry ingredients in a bowl and set aside.  Mash the bananas and add the wet ingredients whipping after each addition.  Combine the wet and dry ingredients and mix together well using a mixing spoon.

Prepare a baking pan by greasing it lightly or lining it with parchment paper allowing the sides to overlap for easy removal after baking.

Bake at 350 for approx. 25-30 min. or until a wooden skewer or spaghetti piece inserted in the center comes out clean.

Allow to cool before slicing.

Gluten Free Banana Bread


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Chia Oatmeal Cookies - Gluten Free

By Susan Arruda

These cookies can be made to suit individual taste preferences; as a plain classic oatmeal type cookie on its own, or add chocolate chips, raisins, nuts, or combination thereof, if desired.

YIELD: 36

INGREDIENTS:

3 tbsp. ground chia seeds
1/2 cup boiling water
1/4 cup coconut water
1/2 cup butter, room temperature
1/3 cup brown sugar
1/3 cup cane sugar
2 eggs
1 tsp. pure vanilla extract
1 1/2 cups rolled oats (Use uncontaminated oats for Gluten Free)
1 cup brown rice flour
1/4 cup sorghum flour
1 tbsp. chia seeds
1/2 tsp. baking soda

OPTIONAL: ¾ cup chocolate chips, raisins, nuts, or combination

PREPARATION:

  • Place the chia seeds in the boiling water and set aside.
  • Whip the butter using a blender and add the sugars and blend to combine thoroughly. Add the eggs and vanilla and whip together. 
  • Add the coconut water to the chia seeds mixture and mix using a fork or hand mixer to break apart clumps. 
  • Add the chia mixture to the butter mixture and blend thoroughly to combine.
  • Add all the dry ingredients to the wet ingredients and stir to combine using a large mixing spoon.
  • Bake in a preheated 350 degrees Fahrenheit oven for 12-15 minutes or until lightly browned around the edges.

CHIA BENEFITS: Chia seeds have been used for thousands of years - it was once a staple food source among the Aztecs, Incas, and Mayans, who used it to increase strength and maintain stamina during long journeys.
Chia is similar in nutrition to another better known superfood: flaxseed.  Both are revered as exceptional plant-based sources of important omega 3 fatty acids, which - aside from balancing the ratio of EFAs (Essential Fatty Acids) within our naturally high omega 6 diet - also support increased mental function, lowered inflammation, cardiovascular health, and immune system support. One distinct advantage that chia has over flax is an abundance of antioxidants that are not only beneficial, but also help all its healthy fats from oxidizing.  Beyond being a source of easily digestible protein, chia contains a wealth of important minerals, especially calcium and iron. Chia seeds are also a tremendous source of fiber.

Chia Oatmeal Cookies - Gluten Free
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