Bettalife4U - Recipes

Bread, Scones and Crackers

Gluten Free Bread

Heat together butter sugar and milk until butter is melted. Add egg and beat to combine. Sift in ground rice, cornflour and baking powder and mix quickly to just combine. Line a 20cm loaf tin with baking paper and pour mixture in. Sprinkle with sunflower seeds and bake at 180°C for 40 minutes or until loaf springs back when lightly touched. Slice and freeze to use when required for sandwiches or toast.

50g butter
½ cup milk
1 cup ground rice
3 teaspoons baking powder
2 tablespoons sugar
1 egg
½ cup pure maize cornflour
2 tablespoons sunflower seeds

Pumpkin Corn Bread	Mix dry ingredients, then add honey, oil and lemon juice. Stir in and add milk and pumpkin. Mix well and pour into a well oiled loaf tin. Bake at 180°C for 1 hour and 20 minutes. Leave in tin for 5 minutes before turning out.
1 cup cooked mashed pumpkin 2 teaspoons baking powder meal 1½ cups barley or brown rice flour ½ cup soy or sunflower oil 1 cup milk ¾ teaspoon cinnamon ¼ teaspoon allspice 3 tablespoons lemon juice

Scones	Sift dry ingredients, add dried fruit (if used). Add beaten egg, oil, and mix. Drop in large tablespoonfuls onto tray. Bake in hot (200°C) oven for 15-20 minutes. Don’t expect scones to be of the same texture as if made with wheat flour.
2 cups flour (rice, barley) 3 tablespoons baking powder 1 tablespoon oil Pinch salt Xylitol, Stevia powder or ½ cup dried fruit to taste Enough milk or water to mix

Water Biscuits (makes 12-15)	Preheat oven to 230°C. Rub butter into flour until mixture resembles fine breadcrumbs. Ad a little water and mix to stiff dough. Add more water if needed until combined to one lump. Roll out thinly and cut into squares. Use spatula to place on greased baking tray. Bake for 8-10 minutes until golden brown. Leave to cool and go crisp. Store in airtight container.
½ cup rice flour 2 pinches sea salt 2½ tablespoons butter Cold water to mix Flour for rolling out

Chickpea Spread	Soak chickpeas overnight. Drain off water and replace with fresh water. Bring to the boil and cook 15-20 minutes. Strain off water. Tip chickpeas into food processor and process while adding oil until reasonably smooth. Add salt to taste and seeds; process again, adding more oil if necessary. Use on rice cakes or rice crackers as alternative to peanut butter. Nice for making stuffed celery.
1 - 2 cups chickpeas Sea salt or kelp salt ¼ cup roasted seeds: sunflower, sesame, pumpkin or pinenuts Cold pressed oil

Soups, Vegetables and Main Meals

Cream of Broccoli Soup	Steam broccoli in stock until tender. Strain, reserving liquid. Put broccoli and ¼ stock in food processor and blend. Return to pot with remaining stock; add milk and season to taste. Warm through and serve.
1 head broccoli 2-3 cups vegetable stock ½ cup milk of choice Salt and pepper

White Sauce (makes one cup)	Melt butter in saucepan. Remove from heat and mix in cornflour. Return to heat and cook until frothy. Slowly pour in milk, stirring constantly. Continue stirring until mixture boils and thickens. Season with salt and pepper. Optional: add ½ cup grated cheese for cheese sauce.
2 tablespoons butter 2 tablespoons pure maize cornflour 1 cup milk Salt and pepper to taste

Kumara and Coconut Cream Curry (mild)	Sauté leeks in a little olive oil. Mix in other ingredients. Simmer gently 5-10 minutes. Season to taste. Serves one.
¾ cup chopped leeks 2 kumara diced and boiled 1 teaspoon curry powder ½ cup coconut cream

Black Bean Salsa	Mix all ingredients together, seasoning with cayenne and salt to taste. Allow to marinate for at least one hour for flavours to develop. Serve with grilled chicken or fish.
¼ cup red onion, finely chopped 1½ cups black beans (cooked or canned) 2 tablespoons rice wine vinegar 2 tablespoons chopped cilantro or celery 2 tablespoons olive oil 1 clove crushed garlic Cayenne pepper and salt

Garlic Potato Cakes	Boil potato until tender and strain. Season with salt and pepper, cool and press into cakes. Crush garlic and mix with a small amount of olive oil. Spread on top of cakes. Cook gently for 5 minutes in non-stick pan, serve immediately.
2 idaho potatoes, grated Salt and pepper 1 clove garlic Olive oil

Zuchini and Green Beans	Sauté ingredients in a saucepan with a little olive oil. Add thyme, season if desired. Serve hot. Serves one.
1 cup leeks thinly sliced 3 cups zuchini quartered lengthwise 1-2 cups green beans cut in half Handful of thyme Seasoning

Marinated Mushrooms	Marinate mushrooms in vinegar for at least 12 hours. Grill 10 minutes on each side, or until cooked. Slice; serve with mixed green salad or over wild rice pilaf.
Balsamic vinegar 1 large portabello mushroom per person

Stuffed Chicken Breast

Slice chicken breast lengthwise into the thin side of the breast to make a pocket. Stuff with roasted garlic, pesto or roasted bell pepper sauce and seal with a few toothpicks. Sprinkle cajun spice on both sides of breast, and panfry in non-stick pan for about 15 minutes. Remove chicken to serving plate with wild rice or quinoa. Add vegetable stock and rice milk to pan. Over medium-high heat, reduce liquid to half volume. Pour over chicken and enjoy.

Cajun spice
1 boneless skinless chicken breast per person
Wild rice or quinoa, cooked
Roasted garlic, pesto or bell pepper sauce
1/8 cup vegetable stock
1/8 cup rice milk

Rice Meat Loaf	Mix all ingredients together thoroughly. Turn into greased loaf tin. Bake 1 hour at 180°C. Serve hot or cold.
225g raw mince 1 onion 50g cooked rice Salt and pepper to taste 1 beaten egg 1 tablespoon soy sauce

Risotto	Heat oil in heavy pan, fry onion until brown. Add raw rice and cook for a few minutes stirring all the time. Add about a quarter of the stock and cook gently for 15-20 minutes, gradually adding remainder of stock as rice swells. When all the stock is absorbed, the rice should be cooked through. Add meat and season to taste.
2 tablespoons oil 125g finely shredded cooked meat 185g finely chopped onion 325g rice (Albora is good for risottos) Salt and pepper to taste 1 - 1½ litres stock (or water + 2 tsp stock powder)

Lamb and Herbs	Trim chops of fat and wash. Dry and put into grill pan. Cut clove of garlic in half and rub over meat. Sprinkle with a little rosemary and season with salt and pepper. Grill for about 15 minutes, turning once. Serve at once with boiled potatoes and hot green vegetables.
1 or 2 lamb chops 1 clove garlic Dried rosemary Sea salt and freshly ground black pepper

Meatballs	Combine all ingredients. Roll into small balls. Place balls in covered casserole and bake at 180°C for about 30 minutes.
500g minced lamb 3 cloves garlic 2 tablespoons soy sauce 3 shallots or 1 medium onion, finely chopped ½ cup group millet 4 tablespoons chopped parsley 1 egg, beaten

Fishballs	Combine all ingredients. Roll into small balls, roll in ground millet and flatten. Fry in a little olive oil in non stick frypan.
2 medium potatoes, mashed 1 large piece of fish, cooked and drained 1 tablespoon chopped parsley 2-3 shallots or 1 onion, finely chopped 1 egg, beaten ½ cup ground millet

Refried Beans	In a heavy-based pan, gently fry onion and garlic for a few minutes. Add cumin and chilli and cook for a further minute. Add tomatoes and beans and simmer, stirring occasionally for 30 minutes. Using a potato masher, mash beans and serve. Great with corn chips and a salad for a quick meal.
1 onion, finely chopped 3 cloves garlic, peeled and chopped 1 teaspoon cumin seeds ½ teaspoon chilli 410g tin chopped tomatoes 410g tin kidney beans, drained and rinsed Salt and pepper to taste 2 tablespoons oil

Tofu Stir Fry

Cut tofu into 2cm cubes. Heat oil in pan and stirfry tofu until edges become crisp. Drain on paper towel. Crush and peel garlic. Cut brocolli into florets. Add garlic, snowpeas or beans, broccoli, ginger, vinegar, honey and chilli sauce to pan and fry for 2 minutes. Add vegetable stock and tofu, cover and simmer for 3 minutes or until heated through. Serve hot, sprinkled with toasted sesame seeds.

250g firm tofu
¼ cup olive oil
2 cloves garlic
2 heads broccoli
1 tablespoon grated root ginger
100g snow peas or thin green beans
1 tablespoon cider vinegar
1 tablespoon honey
2 tablespoons chilli sauce
¼ cup vegetable stock
2 tablespoons sesame seeds

Chilli Bean and Spinach

Wash spinach and trim. Place in saucepan with only the water clinging to the leaves, and cook for 3-5 minutes until limp. Drain well and squeeze out as much water as possible. Chop finely. In pan, heat oil and saute onion and garlic for 3-5 minutes until soft. Remove and stir in spinach, salt and nutmeg. Mash beans with potato masher. In casserole dish, layer spinach mixture and beans, top with tomatoes and cheese. Bake at 180°C for 25 minutes.

500g spinach
1 onion, finely chopped
1 tablespoon oil
2 cloves garlic, crushed and chopped
½ teaspoon salt
Pinch nutmeg
425g can chilli beans
3 tomatoes, diced
100g mozzarella cheese

Chickpea Burgers	Drain chickpeas and place in food processor or blender. Add egg, tahini, breadcrumbs, cumin, coriander, lemon juice, salt and onion. Process to combine. Form into four patties. Heat oil in frying pan and cook patties until lightly golden on both sides. Serve with fresh salad made from lettuce, tomatoes, avocado, grated carrot and tahini dressing.
300g can chickpeas 1 small onion, peeled and roughly chopped 1 egg ¼ cup tahini (sesame seed paste) 1 teaspoon ground cumin 1 cup breadcrumbs (from wheat-free bread) 2 tablespoons lemon juice 1 teaspoon ground coriander ½ teaspoon salt 1 tablespoon olive oil

Slices and Sweets

Fig, Ginger and Walnut Slice	Mix sweetener, oil, vanilla and eggs; beat well. Add sifted dry ingredients, nuts and figs. Pour into slice tray. Bake in 180°C oven for 20 minutes.
½ cup barley flour Sweetener equivalent to ½ cup sugar ½ cup rice flour 2 tablespoons oil 2 eggs ½ cup chopped walnuts ½ teaspoon vanilla ½ cup chopped figs (fresh or dried) 1 teaspoon ground ginger

Apple Crumble	Mix apple and lemon rind together and spread into ovenproof dish. Mix together remaining dry ingredients, melt butter and stir in. Crumble over apple. Bake at 190°C for 20 minutes or until topping is golden.
800g drained stewed apple 1 teaspoon grated lemon rind ½ cup ground rice ½ cup rice flakes 50g butter Sweetener equivalent to ½ cup sugar

Apple and Berry Crumble	Add a little oil and process dry ingredients in food processor. Spread over apple and berry/fruit mix in a suitable dish. Bake at 180 degrees until browned. Serves one.
1 apple cut into small cubes 1/3 cup any fruit or berry mix 1 teaspoon dried organic cane juice ½ teaspoon cinnamon ¼ cup LSA (ground linseed, sunflower, almonds) 1 tablespoon dessicated coconut Handful of dried fruit (fig, prune, raisin)

Iced Pear and Coconut Cream (Dairy-free and Sugar-free Ice Cream!)	Process pears until smooth, add cream until smooth consistency. Put in freezer for 1-2 hours until just frozen. Delicious.
½ cup canned pear slices 2 tablespoons coconut cream

Breakfasts and Miscellaneous

Fruit Smoothy

Blend ¼ to 1 cup fruit (raspberries, blueberries, peaches, papaya, mango, pear, banana) with 200 ml water (or 100 ml water and 100 ml pear, orange, or apple juice) and 2 scoops protein powder. Or 1 cup coconut milk instead of water.

Rice and Barley Porridge	Combine water, rice, barley and salt. Bring to boil and simmer for 10 minutes. Stir in coconut and sunflower seeds. Serve with stewed apple or pear, or stir in pureed fruit to taste.
1 cup rice flakes 1 cup barley flakes ¼ cup sunflower seeds (optional) 1 tablespoon coconut flakes 4 cups water Salt to taste

Toasted Muesli	Combine dry ingredients in large bowl. Melt honey, add oil and mix thoroughly with dry ingredients. Toast in 180°C oven, stirring 3-4 times until baked golden brown - about 10 minutes. Store in airtight container.
1 cup rice flakes 1 cup barley flakes 1 cup coconut 1 cup coconut flakes 1 cup sunflower seeds ½ cup pumpkin seeds 1 heaped tablespoon honey ½ cup oil

Nuts & Bolts Breakfast Muesli	This is a delicious, nutritive and filling gluten free raw breakfast cereal that I have found most people enjoy and it delivers! It is basically a home-made muesli made with just the seeds etc and without the oats or bran. Mix it all up and store in an airtight jar. Serve with stewed fruit or yogurt.
Equal measures of: slivered almonds desicated coconut sunflower seeds pumpkin seeds linseed sesame seed Other things to add— pinenuts chopped walnuts small quantity of chopped dried fruit such as raisins, figs, sultanas, papaya, pineapple.

Pancakes	Stir together flour, baking powder and salt, pressing out lumps. Beat together milk and eggs and add to flour mixture. Stir in melted butter. Let stand for ½ - 1 hour before cooking. Drop large spoonfuls onto a hot, lightly greased griddle. Cook until bubbles bursting on top, turn and cook other side.
2 cups ground rice flour 2 teaspoons baking powder ¼ tsp salt 2 cups milk of choice 2 eggs 1 tablespoon melted butter

Home Made Baking Powder	Mix together and store in airtight container.
2 parts cream of tartar 1 part baking soda