You have heard and read a lot about gluten-free products. Gluten refers to the storage proteins present in wheat, rye, barley, and oats. People with celiac disease and other digestive disorders must avoid these products because the surface of their small intestine is damaged by gluten and their body can’t absorb the proteins and carbohydrates that are necessary for good health.
But a trend is emerging that shows 25% of people in the United States are now voluntarily enjoying a gluten-free menu, even though only about one percent of the population has been told by their medical professional to do so. On supermarket shelves there is a huge variety of gluten-free products which more people are purchasing and including in their diet because the cereals, breads and other items tend to be less processed. They report simply feeling better if they avoid food products with gluten as a major ingredient. It is a good idea to serve one or two dishes of gluten-free food the next time you entertain as well.
Here’s an easy gluten-free banana muffin recipe for you to try. All the ingredients are available on major supermarket shelves.
Gluten-free Banana Muffins
Mix together in a small bowl and set aside:
- 3 medium ripe bananas mashed
- 1/3 cup maple syrup
- 1 teaspoon gluten free vanilla
Mix together in large mixing bowl:
- 2 cups gluten-free flour
- 1 teaspoon xanthan
- 1 cup packed brown sugar
- 1 teaspoon baking soda
- ½ teaspoon salt
- 1 teaspoon pumpkin spice
- 2 tablespoons buttermilk powder
- 2 eggs beaten
- 1/3 cup vegetable oil
- ½ cup water
Combine all dry ingredients, make a well in the middle and add the wet ingredients, stirring with a mixing spoon softly until combined. Gently fold in banana mixture with a knife until blended, then let rest for 7-10 minutes. Fill foil cupcake papers and place on a cookie sheet. Make a topping from 1 cup sugar and 2 teaspoons cinnamon. Bake at 375F degrees for 10 to 15 minutes or until done. Place on wire rack until cool. Makes 12 delicious muffins.
Here’s a tasty meatloaf that your whole family will enjoy on a chilly winter’s night.
Gluten-free Brown Sugar Glazed Turkey Meatloaf
- 1 3/4 lbs. ground turkey
- 1 small sweet or red onion, peeled
- 1 medium to large carrot, peeled, trimmed
- 3 cloves fresh peeled garlic
- ½ cup tomato ketchup
- 1 tablespoon molasses
- 1 egg (or omit for egg-free and use 1 more tablespoon molasses)
- ¾ cup gluten-free cornbread crumbs
- A pinch of nutmeg and cinnamon
- 1 teaspoon thyme
- Sea salt and pepper, to taste
Preheat the oven to 350F degrees.
Put the ground turkey into a large bowl and using a fork or spoon, break it apart. Roughly chop the onion and carrot and place into a food processor; add the garlic; pulse until the veggies are uniformly diced- fine- not too chunky; add them to the turkey. Toss lightly with a spoon or fork to quickly distribute the veggies. Add the ketchup, molasses, egg, cornbread crumbs, spices and thyme. Mix it all up using a light touch; try not to over-mix it into mush.
If the mixture is too dry at this point, add a little more ketchup. If it feels too wet, add more cornbread crumbs. You want a nice stick-together balance. Spoon the meatloaf mixture into a standard size loaf pan and firmly press into place, smoothing and rounding the top of the loaf so that the sides are lower than the edge of the loaf pan so the glaze doesn’t spill over the sides. Bake in a pre-heated oven for 40 minutes. Meanwhile, make your brown sugar glaze.
Brown Sugar Meatloaf Glaze
Stir to combine:
- 1/3 cup brown sugar
- 1/3 cup ketchup
- 2 teaspoons balsamic vinegar, to taste
- 1 teaspoon honey mustard
- A small pinch of nutmeg and cinnamon
Remove the loaf from the oven after 40 minutes and spoon the glaze mixture on top of the loaf. Bake for an additional 30 minutes or until the internal temperature reaches 180F degrees. Allow the cooked loaf to cool for ten minutes or so before slicing and serving. Serves 4 to 6.
The gluten-free diet is healthy for anyone, with its emphasis on whole, unprocessed foods. You might find, even if you don’t have digestive problems, that the lifestyle suits you. Why not give it a try today?
