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A!Gluten)Free,!Casein)Free!
Jumpstart!Cookbook!
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Tips,!recipes,!&!other!tools!that!will!help!make!a!gluten)
free!and!casein)free!diet!a!little!easier!
Dear%Fellow%Warrior,%%
%
Congratulations%on%making%the%decision%to%change%the%food%you,%your%
family%and/or%child%eats.%When%starting%out%on%a%gluten<free%casein<free%
(GFCF)%diet,%the%process%can%seem%a%bit%overwhelming%but%Generation%
Rescue%is%here%to%help%ease%the%burden.%In%this%resource%guide,%we%will%
give%you%some%valuable%tools%to%make%you%feel%better%equipped%while%
transitioning%to%a%GFCF%lifestyle%which%will%help%guide%you%on%your%
journey%to%a%happier%and%healthier%life.%
%
%I%was%running%two%successful%Caf%&%Bakeries,%and%in%2006%I%began%
baking%GFCF.%%After%working%with%Jenny%McCarthy,%I%was%quickly%
nicknamed%the%Cookie%Lady%by%many%children%that%I%had%the%pleasure%
of%working%with.%It%was%there%I%invented%all%the%recipes%included%in%this%
guide.%%My%goal%was%to%create%a%book%for%you%with%tips,%recipes,%snack%
ideas,%favorite%foods,%basic%word%terminology%and%much%more.%%After%
years%of%trials,%and%yes%flops,%I%have%perfected%some%yummy,%easy,%
recipes%to%keep%you%on%the%diet,%while%staying%within%budget.%
%
There%are%a%lot%of%products%that%have%hidden%words%for%gluten%or%wheat%
so%reading%the%package%before%buying%is%key%(See%list%of%hidden%words%for%
gluten).%Ive%found%buying%a%product%with%the%least%amount%of%
ingredients%to%be%the%best%for%you.%Going%to%the%grocery%store%does%not%
have%to%be%frightening;%it%can%actually%be%a%fun%family%outing!%Just%make%a%
list,%plan%ahead,%know%what%is%GFCF%and%turn%it%into%a%field%trip%where%
everyone%can%help%find%something%in%the%store.%%
%
Im%sharing%these%recipes%with%you%in%the%hopes%of%making%each%of%your%
lives%a%little%simpler.%The%years%I%have%spent%in%my%kitchen%creating%these%
recipes%will%be%all%worth%it,%if%you%can%report%enjoyment%and%smiles%with%
your%family,%at%home%in%your%kitchen.%My%motto%is%Recovery%is%Real.%I%
have%seen%it,%I%believe%it,%and%it%is%the%reason%I%continue%to%pay%it%forward%
each%day%of%my%life.%%Happy%GFCF%cooking%and%baking!%%
%
%
Donna%Gordon<Teixeira%
Private%Chef%California,%Arizona%
Generation%Rescue%Volunteer,%since%2009%
%
Donnas Dishes
Getting Started
The road to autism recovery begins with diet. That is, choosing foods to add and
remove from their diet is the first step to improving the health and well being of an
individual with autism. Certain food substances (most notably gluten and casein) are
known to be problematic for a child with autism, and should be avoided and other
foods rich in healing nutrients are beneficial when added to childrens diets. Attention
to these factors is intended to help balance biochemistry, affect systemic healing, and
provide relief of autism symptoms. In simple terms, these are the underlying tenets of
diets for autism.
Gluten-Free/Casein-Free (GFCF) Diet:
Parents are becoming increasingly aware of the many benefits children see when they
implement the GFCF diet. Removal of gluten and caseinthe gluten-free and caseinfree (GFCF) dietis a great way to begin nutritional intervention for autism, the diet is
not difficult to do, and with some basic insights you can get started right away.
Gluten is the protein in wheat, as well as other grains including rye, barley, spelt,
kamut, and commercial oats, and casein is the protein in dairy. These proteins have
been found to be problematic for many children on the spectrum, eating foods
containing them can affect their bodys physical and cognitive functions. Eliminating
those foods (and ingredients containing these food proteins) from your childs diet
can help improve many symptoms of autism. It can help children feel and learn better
by reducing inattentiveness and hyperactivity, improving speech and language,
decreasing digestive disturbances, and can have the following additional benefits:
Foods and nutrients can impact the symptoms of autism. Autism is a whole-body
disorder; the gut-brain connection is an important area for parents to understand. The
foods and substances that children eat directly impact what happens in their brain
and parents food choices can have a direct affect. These GFCF basics can help you get
started with this important dietary approach. With a little practice and familiarity, GFCF
can easily become a regular part of your familys health and healing program.
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Breads:'
These'are'good'gluten'free'alternative'breads,'but'they'can'be'pricey.'I'suggest'you'
master'baking'your'own'bread'with'the'recipe'in'this'guide.'You'will'save'a'lot'more'
money'in'the'long'run'by'baking'&'freezing'your'own.'
Udis'white&'stoneDground'wheat'
Stoneybrook'
Rudis'
Tortillas'GF'Mission'or'Udis'
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Cheese:'
Daiya'dairy'free'casein'free'cheddar'&'mozzarella'
o Available'in'Shreds'and'Blocks'
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Butter/Margarine:'
Earth'Balance'Buttery'Spread'
o Regular,'or'Soy'Free'are'great'for'allDpurpose'and'baking''
ShorteningD'Spectrum'(non'hydrogenated'&'vegan)'
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Milk'Alternatives:'
AlmondD'Califia'Farms,'So'Delicious'
CoconutDSo'Delicious,'Thai'Kitchen'Organic'Coconut'Milk'(can)'
Rice'Rice'Dream'
'
Whipped'Cream:'
Coco'Whip'So'Delicious'
Culinary'Coconut'Milk'for'special'baking'at'the'holidays'is'available'by'So'
Delicious'(its'richer'but'usually'only'seasonal'great'for'pies)'
'
Sauces,'Dressings'&'Condiments:'
Heinz'Ketchup'
Frenchs'Mustard'
Lea'Perin'Worcestershire'sauce'
Kikkoman'GF'Preservative'free'Soy'Sauce'
Kikkoman'Tamari'Sauce'
Cattlemans'BBQ'Sauce'
Annies'Natural'Red'Wine'&'Olive'Oil'Vinaigrette'dressing'
Amys'Organic'Tomato'Basil'Pasta'Sauce'
Ortega'Thick'&'Chunky'Salsa'
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Snack'Foods:'
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Popcorn'
Rice'Cakes'
Trail'Mix'
ChipsD''
o Trader'Joes'Cheese'Crunchies'
o Tortilla'Chips'
HummusD'try'with'veggies'or'rice'crackers'
Rice'Crackers'
Almond'ButterDwith'rice'crackers'or'apples'
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Ingredient
Subsitutes
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Mix these entire ingredients together- store in an airtight container. This is great on all
types of meat and poultry.
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Breakfast
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Egg Scramble
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6-8 Cage Free Organic Eggs
1-tablespoon olive oil
1/8-cup coconut milk
fresh onion
Fresh spinach
Fresh mushrooms
teaspoon sea salt
teaspoon pepper
zucchini
Scramble the eggs thoroughly add milk and spices. Chop up all the veggies and set
aside
Heat skillet add olive to pan saut veggies in pan- then mix in the eggs scramble
together cook thoroughly - enjoy
****Try variations with different vegetables or add in dairy free cheese ****
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Melt the butter stick in a small pan and set aside to cool. Transfer to a small bowl. Add
the vanilla, egg and milk and beat with a spatula until well blended. Set aside.
In a large mixing bowl, combine the flour, 1/2-cup sugar, baking powder, and salt.
Combine with a table fork. Add the liquid ingredients and the blueberries to the flour
mixture using a rubber spatula. Mix lightly to blend.
Line 12 muffin tins with paper liners and spoon equal amounts of batter into the cups.
Sprinkle the tops with the remaining 2 teaspoons of sugar. Bake in a preheated 375F
oven for 18-20 minutes until the tops are brown and a toothpick inserted in the center
comes out clean. Cool on a wire rack for about 15 minutes before removing pan.
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1 Cup GF Rolled Oats
3 Tablespoons pepitas (pumpkins)
cups flaked coconut
1/3-cup coconut sugar
teaspoon salt
teaspoon cinnamon
vanilla
1 egg white
1-teaspoon grape seed oil
3 tablespoons water
3 cups walnuts
Preheat oven to 300 degrees
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This is sure to delight the whole family
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Lunch
Makes 1 loaf
1 tablespoon dry active yeast
1 1/2 tablespoons white granulated sugar
1 1/4 cups warm water
1 1/3 cups rice flour
2/3 cups sorghum flour or tapioca flour
1/2-cup potato starch
1/2-cup cornstarch
1/3-cup vegetable oil
3 eggs or 1 recipe Egg Replacer
1-tablespoon xanthan gum
1-teaspoon sea salt or regular salt
1. Grease a 9X5-in loaf pan.
2. Dissolve yeast and sugar in warm water in a bowl. Let stand until the yeast softens
and begins to form creamy foam, about 5 to 10 minutes.
3. Combine yeast mixture, rice flour, sorghum flour, potato starch, cornstarch,
vegetable oil, eggs, xanthan gum, and salt together in the bowl of an electric mixer.
Mix on medium speed until incorporated, about 2 minutes.
4. Spoon the dough into the prepared loaf pan. Smooth the top of the dough with the
back of a wet spoon. Place in a warm place until it has risen just over the top of the loaf
pan, about 1 hour.
5. Bake in a preheated 375F oven until the loaf is medium golden brown, about 25
minutes.
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8 ounces uncooked penne pasta
1 8-ounce package of baby portabella mushrooms
I red onion (sliced)
2 cups grape or cherry tomatoes
1-tablespoon olive oil
teaspoon salt
teaspoon freshly ground pepper
cup dry white wine
1 cup frozen petite green peas thawed
cup fresh parsley
cup (1 ounces) thinly sliced or shaved provolone dairy free daiya brand cheese
Preheat oven to 475
Cook Pasta according to directions omitting any salt or oils from water during the
preparation. Drain and keep warm.
Combined the mushrooms, red onion, tomatoes, olive oil, salt, pepper and toss well to
coat.
Arrange mushroom mixture on a loaf pan drizzle wine over them and bake at 475 for
15 minute then turn veggies over bake an additional 7 minutes until they are tender
and lightly browned.
Combined pasta, veggies and peas in a large bowl. Top with parsley and cheese and
serve.
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Snacks
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Smoothie
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1!cup!dairy!free!milk!substitute!(I!use!the!canned!Thai!Kitchen!Pure!Coconut!milk)!
1!peeled!sliced!banana!
1!teaspoon!vanilla!
1!cup!your!choice!frozen!berries!or!fruit!(strawberries,!raspberries,!mangos!
pineapple!etc.)!
1!cup!ice!
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Blend!all!together!on!high!speed!until!smooth!and!delicious!!!!
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Dinner
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Lemon Chicken
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4 skinless boneless chicken breasts
1-teaspoon salt
teaspoon pepper
1/3 cup GF All Purpose flour
4 tablespoons Earth Balance butter
2 tablespoons olive oil
cup chicken broth
Juice of 1 lemon
8 lemon slices
cup chopped flat leaf parsley
Place each chicken breast between 2 pieces of plastics and flatten out to thickness
Mix flour and spices together and dredge each chicken breast in flour mixture until
they are fully covered.
Place one tablespoon of butter and one tablespoon of olive oil in a skillet- cook the
chicken until golden brown on both sides. Remove chicken.
Put last tablespoon of olive oil and another tablespoon of butter in pan and repeat
with remaining chicken. Set chicken aside, but keep warm.
Add chicken broth and lemon juice to the skillet to loosen the bottom of the skillet
Then add the 8 lemon slices, stir until thick and add remaining butter and parsley
Pour over chicken and serve.
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Ingredients
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fully combined, slowly add dry ingredients mixture, scraping down the sides of the
bowl. Mix until fully blended, with no lumps.
3. Line a cookie sheet with parchment paper. Use a large spoon covered with oil
(because the dough is sticky) and drop the dough on a sheet, about an inch apart.
4. Cut a piece of saran wrap the size of the cookie sheet and spray with non-stick
cooking spray. Lay over the dough balls.
5. Preheat the oven to 200F. Turn oven off as soon as it reaches temperature.
Immediately put the dough in the oven and let it rise for 90 minutes. Do not open the
oven.
6. Remove the saran wrap, sprinkle with the cheese, and increase the temperature to
350F. Bake for 30 minutes or until the crust is golden brown.
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All lean meats with all green veggies are great options
GF pasta with organic pasta sauce, with turkey or chicken
sausage
Chicken Stir-fry with veggies
Sweet Potatoes
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Desserts
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Preheat oven to 350 degrees and lightly grease a 9x5 loaf pan and set it aside.
In a large bowl combine the GF flour, baking soda, cinnamon and salt.
In another large bowl cream together the butter and sugar, add in the eggs and
vanilla, then stir in the bananas just until blended. Add flour mixture in and stir again
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6. If you like a darker chocolate chip cookie, add 2-4 tablespoons of cocoa powder
(unsweetened) to the flour mixture that is the secret! I did that just for looks because
GF flour tends to be so much whiter than regular flours!$
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!Large!ripe!avocado!peeled!and!cut!into!pieces!
1!Banana!cut!into!pieces!
4!organic!Medjool!dates!(if!you!cannot!find!them!use!6!regular!as!Medjool!are!
larger)!
!teaspoon!vanilla!
3!Tablespoons!unsweetened!cacoa!powder!
!cup!GF!milk!of!choice!(almond,!coconut!etc)!
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Place!everything!into!a!highIspeed!blender!or!food!processor!blend!until!smooth!
and!you!have!a!nice!mousse!like!texture.!
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Pour!into!ramekins!and!refrigerate!until!very!cold.!
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Garnish!with!So!Delicious!CoCo!whip!and!shaved!chocolate!and!a!raspberry.!!
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They!look!gorgeous!!!!
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1 1/2 cups Gluten Free All Purpose Flour (see table of contents)
2 tablespoons organic cane sugar
1/2 teaspoon salt
4 tablespoons Earth Balance Vegan Butter COLD (I use this because it is vegan and
GFCF)
3 tablespoons Non Hydrogenated shortening (I use Spectrum because its GFCF vegan
dairy free and non hydrogenated)
4 tablespoons ice cold water
1 teaspoon apple cider vinegar
Sift APF, sugar and salt together. Add in the vegan butter and shortening. Using a
pastry cutter (or 2 forks will do if you do not own this tool) combine these ingredients
until it resembles course crumbs (and the butter pieces are less than pea size). Pour in
the water and cider vinegar.
Continue to blend until the dough comes together adding another tablespoon of
water if needed. Pat dough into a round disc and place in plastic wrap in the
refrigerator for at least one hour.
When ready to use, it is very important to understand that the secret to a perfect
gluten free piecrust is rolling it out between 2 pieces of plastic wrap. This way it does
not stick and keeps you from adding unwanted flour, which causes it to dry out.
Lay one piece of plastic wrap on rolling surface place cold round of pie crust in center
then top with second piece of plastic wrap. Roll out a 13-inch round with rolling pin.
Carefully remove plastic wrap from top and flip crust into a greased pie tin. Finally,
remove last piece of plastic wrap and press together any cracks and crimp your edges.
You are now ready to use your piecrust for your recipe.
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