Gluten-free and dairy-free recipes
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Breakfast: Banana Oat Pancakes
These pancakes are fluffy, moist, and naturally sweetened with ripe bananas. They are also vegan and gluten-free, as they use oat flour instead of wheat flour. You can make your own oat flour by blending rolled oats in a blender or food processor until fine. To make the pancakes, you will need:
- 2 ripe bananas
- 2 cups of oat flour
- 1 1/2 cups of plant-based milk (such as almond, soy, or oat)
- 2 teaspoons of baking powder
- 1/4 teaspoon of salt
- 1/4 teaspoon of cinnamon (optional)
- Oil or cooking spray for greasing the pan
- Maple syrup, fresh fruits, nuts, or chocolate chips for topping (optional)
To make the pancakes, follow these steps:
1. Mash the bananas in a large bowl with a fork until smooth.
2. Add the oat flour, plant-based milk, baking powder, salt, and cinnamon (if using) and whisk until well combined. The batter should be thick but pourable. If it is too thick, add more milk; if it is too thin, add more oat flour.
3. Heat a non-stick skillet over medium-high heat and lightly grease it with oil or cooking spray.
4. Drop about 1/4 cup of batter onto the skillet and cook for about 3 minutes or until bubbles form on the surface. Flip and cook for another 2 minutes or until golden brown on both sides.
5. Repeat with the remaining batter, greasing the skillet as needed.
6. Serve the pancakes hot with your favorite toppings.
Lunch: Roasted Vegetable Quinoa Salad
This salad is colorful, nutritious, and filling. It features roasted vegetables, quinoa, spinach, and a tangy lemon dressing. Quinoa is a gluten-free grain that is high in protein, fiber, and minerals. It has a nutty flavor and a fluffy texture that goes well with roasted vegetables. You can use any vegetables you like for this salad, but I recommend using a combination of different colors and textures for variety. To make the salad, you will need:
- 4 cups of cooked quinoa (about 1 1/2 cups of dry quinoa)
- 4 cups of chopped vegetables (such as broccoli, cauliflower, carrots, zucchini, bell peppers, onion, etc.)
- 2 tablespoons of oil (such as olive, avocado, or coconut)
- Salt and pepper to taste
- 4 cups of baby spinach
- 1/4 cup of chopped parsley (optional)
For the dressing, you will need:
- 1/4 cup of lemon juice
- 2 tablespoons of oil (such as olive, avocado, or coconut)
- 2 teaspoons of maple syrup or honey
- 1 teaspoon of dijon mustard
- Salt and pepper to taste
To make the salad, follow these steps:
1. Preheat oven to 200°C (180°C fan-forced) and line a baking sheet with parchment paper.
2. Toss the chopped vegetables with oil, salt, and pepper and spread them evenly on the prepared baking sheet.
3. Roast for 25 to 30 minutes or until tender and browned around the edges.
4. In a small bowl or jar, whisk together the lemon juice, oil, maple syrup or honey, mustard, salt, and pepper until well combined.
5. In a large bowl, toss the cooked quinoa with half of the dressing and set aside.
6. In another large bowl, toss the spinach with the remaining dressing and set aside.
7. To serve, divide the quinoa among four plates or bowls and top with roasted vegetables, spinach, and parsley (if using).
Dinner: Creamy Mushroom Pasta
This pasta dish is creamy, savory, and satisfying. It uses cashews to create a dairy-free sauce that is rich in healthy fats and protein. Cashews are also a good source of magnesium, which helps relax your muscles and nerves. Mushrooms add a meaty texture and flavor to the dish, as well as antioxidants and vitamin D. You can use any kind of pasta you like for this dish, but I recommend using a gluten-free one made from rice, corn, or lentil flour. To make the pasta, you will need:
- 4 cups of cooked pasta (about 8 ounces of dry pasta)
- 1 cup of raw cashews (soaked in water for at least 4 hours or overnight)
- 1 cup of water
- 2 tablespoons of nutritional yeast (optional)
- 1 teaspoon of garlic powder
- Salt and pepper to taste
- 2 tablespoons of oil (such as olive, avocado, or coconut)
- 4 cups of sliced mushrooms (such as button, cremini, or shiitake)
- 2 teaspoons of dried thyme
- Fresh parsley for garnish (optional)
To make the pasta, follow these steps:
1. Drain and rinse the soaked cashews and add them to a blender along with water, nutritional yeast (if using), garlic powder, salt, and pepper. Blend until smooth and creamy.
2. Heat oil in a large skillet over medium-high heat and add mushrooms and thyme. Cook for about 15 minutes, stirring occasionally, until browned and tender.
3. Add the cashew sauce to the skillet and bring to a boil. Reduce heat and simmer for about 10 minutes, stirring occasionally, until slightly thickened.
4. Add the cooked pasta to the skillet and toss to coat with the sauce.
5. Serve hot with parsley for garnish (if using).
I hope you enjoy these gluten-free and dairy-free recipes as much as I do. They are easy to make and delicious to eat.
