Gluten Free Cooking – from the Institute for Integrative Nutrition

25-gluten free recipesGluten, which literally means glue in Latin, is a protein found in wheat, barley, and rye.  It is most problematic for individuals with Celiac disease and gluten sensitivity.  Since Celiac disease only affects 1% of the population, the likelihood of it is rare, and a lifelong gluten-free diet is necessary.  Some of the symptoms of gluten sensitivity, which affects many more people, include; irritable bowel syndrome (IBS), neuropathy (nerve pains and numbness), autoimmune disease, and inflammation.  Naturally gluten-free foods are mostly wholefoods like fruits, vegetables, nuts, seeds, beans, herbs and wild rice.  You can also find gluten-free pasta, cereal, bread, waffles, pancakes, and cookies at most natural foods stores, many supermarkets, and some local grocers.

Gluten-free foods include potatoes, buckwheat, corn, rice, quinoa, amaranth, teff, millet, beans, nuts (and nut butters), eggs, fruit, vegetables, herbs, spices, meats, and fish.  Foods to avoid when going on a gluten-free diet include wheat, kamut, spelt, rye, and barley.

The larger issue when trying a gluten-free diet is the danger of cross contamination so make sure to clean out all cutlery drawers, replace wooden spoons and cutting boards, use a new toaster for gluten-free foods only, mark containers “GF” on the lid to denote gluten-free items and dedicate shelves and cabinets in your kitchen and refrigerator to “gluten-free food only”.


Gluten-Free Substitute (sub 1 cup of wheat flour with)

  • Barley Flour (for wheat sensitive only) 1 1/4 Cups
  • Cornmeal Flour 1 Cup
  • Oat Flour 1 1/3 Cups
  • Potato Flour 3/4 Cup
  • Rice Flour 3/4 Cups
  • Rye Flour (for wheat sensitive only) 1 1/3 Cups
  • Soy Flour 1 1/3 Cups
  • Tapioca Flour 1 Cup

beginners_guide_to_gluten_fGluten-Free Flour Mix (all-purpose) – makes 12 Cups

  • 8 Cups Rice Flour (preferably brown)
  • 2 2/3 Cups Potato Starch
  • 1 1/3 Cups Tapioca Flour

Apple and Pear Cobbler


  • 1/4 C sorghum flour
  • 1/4 C tapioca flour
  • 1/4 C potato starch
  • 1/4 C almond flour
  • 1 t fine salt (or sea salt or kosher salt should be ground fine)
  • 4 T sugar
  • 1/2 t cardamom
  • 1/4 t cloves, ground
  • 1/4 C sour cream
  • 3 T chilled, unsalted butter, cut into pieces

Combine gluten-free flours and potato starch, sugar, cloves, cardamom, and salt.  Add butter and cut until mixture resembles coarse cornmeal.  Add sour cream and blend until dough begins to come together.  Do not form a ball.

apple-pear-magic-cobbler-relish-6Place the completed dough between two sheets of plastic wrap or parchment paper.  Form a large ball of dough between the sheets, and then gently flatten into a square. refrigerate while you prepare the filling.


  • 2 lbs crisp, fresh apples
  • 2 lbs Bartlett pears
  • 1 T fresh lemon juice
  • 3/4 C sugar
  • 1/4 t cloves, ground
  • 2 t vanilla extract

Preheat oven to 375

Transfer fruit slices to a pie dish or a 9 inch baking dish.  Combine lemon juice and vanilla in a small bowl. Pour over apples and toss to coat.  Combine 3/4 C sugar, flour, and cloves in small bowl. Sprinkle over fruit and toss to coat.  Rearrange fruit to make compact and wipe rim of dish clean.  Place dough atop fruit and gently tuck edges under at 3-inch intervals.  Sprinkle with remaining 2 t sugar.  Sprinkle 1/4 C sliced almonds over top.  Bake for 35-40 minutes.  The cobbler is done when the topping is golden brown and the fruit bubbles around the edge of the pan.

Here are some of my favorite gluten-free links:

Gluten-Free Food Blogs

2014 Integrative Nutrition Inc.  (Used with permission).

If you are interested in learning more about the Institute for Integrative Nutrition, check out this link and obtain your free health coach starter guide.  Would you like a discount on tuition?  Email me directly and I can tell you how!

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