Tag Archives: soy free

Gluten Free Vegan Burger Buns Recipe

Gluten-Free Hamburger buns- gum free too
Vegan Gluten-Free Hamburger buns- gum free too

 No School for weeks and weeks, with the exception of Chamber Days at Western Washington University for one of the girls.

Camps are coming, cross country running is practicing. but overall the pace of life slows down just a tad.

The invitations begin to flow in for potlucks, picnics, camping and cookouts.

When we first went gluten-free, we handled situations that meant having to share food preparation very differently than we do now.

We used to bring along absolutely every bite of food we ate. No cross contamination for us.

Friends would have tried really hard to be sociable, making food that was as gluten-free as they could manage.  The time and effort our friends put into these parties needed to be acknowledged.

And I realized by accepting their efforts, I made it easier for them to make the food so many friends needed.

Oh, there were times when I explained how the mayo jar with knife that spread onto everyone’s sandwich was a problem.

Crumbs are enough to make us ill. Next time, they had a squirt bottle. Simple change, easy to do and easy to understand.

But after eating the gluten-free buns available in our local store, I always volunteer to bring Burger Buns Gluten Free Vegan Recipe along.
Those store bought buns aren’t bad, they just have xanthan and guar gums in them.
My husband reacts to them just like he reacts to gluten-full buns.
So I created these vegan, corn free, soy free, gums free buns to keep him and our friends safe, using my Pixie Dust blend of seeds to replace the gums
And everyone who has tried one, prefers them to store bought.

Best of all, you can have a batch ready in just over an hour.

Interior shot Gluten-Free, Dairy Free hamburger buns

Burger Buns- Gluten-Free, Vegan Recipe
Prep time
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When you discover that a gluten-free diet is the way to be, cookouts become problematic. These buns come together quickly, without a lot of fuss. The leftovers make a truly lovely breakfast sandwich.
Recipe type: Gluten-Free, Bread, Buns
Cuisine: America
Serves: 8
  • 300 grams Whole Grain Flour Mix 1¾ cup + 1 tablespoon
  • 135 grams White Flour Mix 1 cup - 1 tablespoon
  • 3 grams salt
  • 10 grams yeast (one packet)
  • 10 grams (1 packed tablespoon)Pixie Dust
  • 40 grams (3 tablespoons) vegetable oil. I use olive oil
  • 300 grams (1⅓ cups) water
  • Topping:
  • 1 teaspoon oil
  • 2 teaspoons sesame seeds-Optional
  1. Stir together all dry ingredients till one color.
  2. Stir in oil and water
  3. Beat for one minute.
  4. Form by using baking rings formed from foil or these ring forms. If you don't have forms, just scoop the dough using an disher scoop and realize the edges will get a bit crispy. I like them this way for steak buns.
  5. If you want tiny slider buns, use a muffin tin for the forming.
  6. Fill whichever form you use halfway and allow to rise for 45 minutes.
  7. Gently brush with oil and sprinkle with sesame seeds
  8. Preheat the oven to 350
  9. Bake buns for 20 minutes or till lightly browned.
  10. I've found that vegan buns rarely get very brown, more of a light tan.
  11. If you want a browned bun, a bit of caramel coloring is needed.
  12. Just a couple of drops mixed with the teaspoon of oil brushed on top will give you a lovely golden brown.


Chutney Glazed Stuffed Acorn Squash

This month, we’re reaching into the past for Vintage Side Dishes.

You know, the ones that are truly missed when they aren’t on the table, glances from your brother to the aunt who always spends the morning creating the vegetable. The traditional ones of your youth, like these stuffed acorn squash.

Cooking a welcoming Thanksgiving for a mixed crowd of food loving folks seems like a huge task.
Multiple foods to juggle, the cooking times balance, the space shuffle for stovetop or oven.
Care taked to prevent the vegans from getting buttered vegetables, or the gluten-free person from facing wheaty stuffing.

But it also means lots of wonderful new flavors and textures to explore.

When your cousin announces that he is now vegan, challenging the traditions, some cooks take the challenge and wrestle it into submission.
This recipe is one of those.

My mother loved acorn squash in all ways. The orange fleshed vegetables would appear in our kitchen as soon as October in good years, savored till Christmas.
Mom loved sweet simple foods. When you have six kids, anything with a long prep time is unlikely to be served.
I remember watching Mom hatchet the squash neatly in two, and my less stellar attempts.
Baking them in a cookie sheet with a cup of boiling water to get them soft.

Cutting a sliver off of the rounded outside so they wouldn’t roll. Dousing them in butter and brown sugar before a quick trip under the broiler.
Crunchy sugar glaze resisting the spoon diving for the orange flesh. This is the way I remember acorn squash at our dinner table.
But that cousin, the new vegan, he really needed a dinner option. The turkey wouldn’t do as a main course.

Chutney Glazed Stuffed Acorn Squash from @GFDoctor
Chutney Glazed Stuffed Acorn Squash

Chutney-Glazed Stuffed Acorn Squash
Prep time
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Enjoy these meals in a boat about ½ hour after you begin to make them, perfect for a fall evening.
Serves: 4
  • 2 small acorn squash- split and all seeds removed
  • 2 tablespoons olive oil
  • 2 carrots- diced
  • 2 stalks of celery- diced
  • 1 small onion
  • 1 clove garlic minced
  • 1 quarter sized piece of ginger- minced
  • 1 red pepper- diced
  • 1 15oz can organic garbanzo beans- drained and rinsed
  • 1 jar Major Grey's Chutney- or chutney of your choice- use a food processor and blend till smooth or hand cut the larger pieces finely
  1. Make sure all your vegetables are diced into similar small sizes. I match the size of the vegetables to the size of the beans
  2. Preheat oven to 350
  3. place acorn squash on cookie sheet cut side down
  4. add 1 cup boiling water to the pan
  5. place on bottom rack of the oven
  6. Bake ½ hour or till tender when poked with a knife.
  7. While the squash are baking, heat the oil in a frying pan
  8. add the vegetables when the oil is hot, carrots first for a minute
  9. then celery cook for a minute
  10. Add the onion, garlic, ginger and finally peppers
  11. Cook these till the carrots are tender
  12. remove from heat and add the beans
  13. Remove the squash from the oven,
  14. cut off the bottom if the squash are tilty or just smoosh the bottom flat a bit to make a stable bowl of vegetable.
  15. Stuff each cavity to overflowing.
  16. Drizzle with the major grey's chutney puree.
  17. Return to the oven for a minute or so to allow the glaze to set a bit.
  18. Serve with rice or millet

This became my vegan guest’s perfect dinner. Self contained in the split half of squash, a savory mix of vegetables combined with soft beans, all topped with a lovely spicy fruit glaze that was sweet but so much more too.

We make these whenever we have a party now, simply because they’re perfect for vegans, corn-free, soy-free, gluten-free and very flavorful. Feel free to mix up the vegetables and bean you use inside.
Each one can be the start of something special.

Buckwheat Applesauce Muffins

As we launch into the food based holiday time of the year, I was asked to participate with a very special recipe round-up


Carolyn Ketchum from All Day I Dream About Food invited bloggers to create a diabetic-friendly recipe in honor of National Diabetes Day.

And almost 40 bloggers said yes.  Yes to creating a recipe that someone with blood sugar regulation problems can eat.

Don’t we all know someone with diabetes? This is truly no different from any other food influenced disease.

25.8 million children and adults in the United States—8.3% of the population—have diabetes. Many have side effects like this list that lead to quality of life issues and premature death.

Heart disease and stroke

High blood pressure


Kidney disease

Nervous system disease (Neuropathy)


Diabetes contributes to over 230,000+ deaths per year and costs our health care system $174 billion dollars.

The American Diabetes Association is sponsoring a site with photos uploaded by those living with diabetes and their families.  The images are powerful 

Click here to see a slideshow of 10 facts about Diabetes from the World Health Organization.

I tend to bake with low sugar quantities, knowing that my children are genetically predisposed to diabetes since their paternal grandparents had diabetes.  But the real reason lies a bit closer to our day to day lives. Our daughters first experience with the death of a peer was a fellow Girl Scout who died at age 10 from diabetic complications.

I don’t want anyone to have to experience what that family did.

So when Carolyn asked us to create recipes for today, I was happy to comply. Her guidance was clear,

no sugar, no wheat flour, no starches.

Hmmm, that adds a bit of complexity  to creating a baked good.

The no wheat part, I have that figured out.

It was the no starch that made me hesitate. I still tend to use a bit of starches for structure in most of my baked goods.

My medical training kicked in. Controlling blood sugar is a multifaceted process.

First, you eliminate all simple sugars and refined carbohydrates.

Next you boost the fiber to slow the emptying time of the digestive tract.

Finally, you combine any complex carbohydrates with a bit of fat and/or protein, enhancing the slow uptake of sugar to the blood stream.

Combine that with spices and plants shown to be beneficial to blood sugar regulation and you will have a terrific recipe.

Buckwheat Muffins-Sugar-Free for National Diabetes Day

Which is exactly what I did.

First I took Buckwheat, a pseudocereal with a glycemic index of 54 and some great citations in the medical press about it’s ability to control blood sugar.  Glycemic index is a way to quantify what will happen when you ingest a food. This chart from Harvard Medical School shows the glycemic index for 100 foods.  Having an evaluation number of 54 is good for a carbohydrate, this is the same number as a banana.

But I didn’t want to have any spike in the blood sugar, so I reached for another flour, Almond.  Since Almond flour contains a bit of protein, fat and fiber all in one tasty and sweet package, I knew this would work to truly stabilize blood sugar.

Rounded out the mixture with 3 forms of fiber, Flax, chia, psyllium and a bit of Cinnamon.  This seed trio is becoming my favorite way to create structure for gluten-free baked goods. Cinnamon has many citations in medical literature about its benefits in controlling blood sugar.

Lastly, for moisture, sweetness and tenderness, I reached for the homemade applesauce that was bubbling away in my new slow cooker.  You can substitute jarred applesauce, but if you have the apples, homemade is so much better.

Buckwheat Applesauce Muffins-CleanThrive
Prep time
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This muffin was created for National Diabetes Day. Using low glycemic flours of almond and raw buckwheat, these applesauce sweetened muffins are a great breakfast treat that will satisfy all morning.
Serves: 12
  • 150 grams (1 cup - 1 tablespoon) raw buckwheat flour- grind your own green groats in a coffee grinder for this flour
  • 149 grams (1 ⅓ cup) almond meal flour
  • 4 grams (1 teaspoon) cinnamon or pumpkin pie spice
  • 2 grams (¼ teaspoon) salt
  • 20 grams (2 packed tablespoons) Pixie Dust
  • 10 grams (2 teaspoons) baking powder
  • 400 grams (1 ½ cups + 2 tablespoons) Applesauce
  1. Preheat oven to 350 degrees(180 C or gas mark 4)
  2. Spray a 12 count muffin tin with oil.
  3. Stir together till one color: buckwheat, almond meal, cinnamon, salt, ground seeds, psyllium husk powder and baking powder.
  4. Stir in applesauce
  5. Mix till the batter is all one color
  6. Scoop batter into prepared muffin tin.
  7. Bake for 20 minutes, rotate pan,
  8. bake 10 minutes more or till the edges are lightly browned and pulling away from the pan.
  9. Let cool before eating, if you can.

Now just because these muffins have a lower glycemic number, don’t think you can eat the entire batch, Share one with a friend or neighbor, and spread the word about diabetes awareness.

WDD Blog Post Link

Yankee Beware Soup by Boulder Locavore

Flourless Chocolate Tart from In Katrina’s Kitchen (Swerve Giveaway)

Rosemary Roasted Carrots from Oh My Veggies!

Cranberry Cheesecake from Roxana’s Home Baking (Swerve Giveaway)

Date and Balsamic Glazed Brussel Sprouts from Diabetic Foodie

Sugar-Free, Gluten-Free Chocolate Cupcakes

Cranberry Chutney from Taking On Magazines

Healthy 4 Bean Chili from RavieNomNoms

Greek Tuna Salad from Bake Your Day

Cashew Chicken Lettuce Wraps from The Spiffy Cookie (Swerve Giveaway)

Guilt Free Hot Cocoa from Thindulge Yourself (Swerve Giveaway)

Green Beans, Bacons and Mushrooms from Cookin’ Canuck

Clam Chowder in a Bread Bowl from Maria’s Delicious and Nutritious Journal (Swerve Giveaway)

Low Carb German Chocolate Cake Bars from Living Low Carb One Day at a Time

Sweet Spiced Winter Squash Casserole from Jeanette’s Healthy Living

Shredded Chicken Taco Meat form Ditch the Wheat

Spicy Chili Lime Yogurt Dip from Dinners, Dishes and Desserts (Swerve Giveaway)

Eggplant with Roasted Cashew Cream from Cara’s Cravings

A Lunch to Remember from the Food Poet

Cannellini and Turkey Meatball Soup from Simply Gourmet

Roasted Harvest Vegetables from A Spicy Perspective

Peanut Butter Cranberry Bites from Diethood (Swerve Giveaway)

Mango and Blackberry Cobbler from I Wash…You Dry (Swerve Giveaway)

Grand Marnier Cranberry Sauce from Liv Life (Swerve Giveaway)

Kale and Brussels Sprouts Salad from Eats Well with Others

Buckwheat Applesauce Muffins from GF Doctor

Gluten Free Quinoa Almond Coconut Cookie from Sue’s Nutrition Buzz

Savory Roasted Tomato and Manchego Cheese Clafoutis from Cake Duchess (Swerve Giveaway)

Orange Chicken from Foodness Gracious

from The Healthy Voyager (Swerve Giveaway)

from Kate’s Healthy Cupboard (Swerve Giveaway)

from PartTime Housewife

from Cravings of a Lunatic (Swerve Giveaway)

Greek Chicken Quinoa Salad from The Girl in the Little Red Kitchen

Rice Bowl with Pecans, Green Beans and Oranges from The Purple Oven Mitt (Swerve Giveaway)

Shrimp and Artichoke Frittata from Seasonal and Savory

from Zesty South Indian Kitchen (Swerve Giveaway)

Chicken and Dumplings

When the winds are blowing and my house might lose power, I make chicken and dumplings in my stockpot.
Even when the storm is Hurricane Sandy, clear across the country.
I make chicken and dumplings.
Because soup is hot and wet, filling, comforting, a way of saying that all will be ok.

Chicken Soup with Dumplings- Gluten-Free, Dairy Free,
Without Xanthan or Guar gums

Although Hurricane Sandy is no where near where I live now, in the far left corner of the United States, my heart and hometown are in New Jersey.
Nestled in a tiny town on the banks of the Tenakill, known for it’s ball fields and willow trees.

Where my brother and his family still live and work.
Where the guys serve as first responders for disasters like fire, car accidents and floods.

Sandy has them incredibly busy. I just found out that my brother hasn’t slept since Sunday night (that’s 3 days and counting).

Although I know the guys are fine, I still wish I could help just a bit. Especially since my nephews are students who do this as a volunteer activity.

Yeah, I know I come from a long line of heros.

I sent a donation to the American Red Cross so they can help those who had trees crush their homes and cars. Please help by sending a donation too. Even a few dollars can make a difference, they really don’t need the work of sorting donations of food or supplies.  Let the experts decide what they need and then purchase it.

If I were still living in Brooklyn, I could look through this list of places to help and get working. 

For right now though, that would mean a plane flight to an airport that isn’t functioning and being put up in a house that is already housing a family flooded out of theirs. So I anxiously watch the Google Crisis Map, watch the storm track over multiple family members and worry for all of their safety.

When I get anxious, I cook.  Somehow life is just a bit more controlled when I know that my family will be fed.

This recipe is the perfect antidote to cold wet weather. Feel free to use whatever vegetables you have in your home for the soup.  It is all good.

Chicken and Dumplings
Prep time
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Chicken and Dumplings satisfies that need for hot, wet comfort. The soup is very basic, feel free to use what ever vegetables you have around the house to make it uniquely yours. You can leave out the chicken and make a vegetable soup instead The dumplings work on any soup so feel free to use them whenever you want a fluffy top to your bowl. A friend of mine equated them to matzo balls, fluffy and tender. I do believe she is right.
Recipe type: Soup
Cuisine: American Comfort Food
Serves: 8
  • 2 tablespoons olive oil
  • 1 turnip or rutabaga
  • 2 parsnips
  • 2 sweet potatoes
  • 4 Carrots
  • 2 stalks of celery
  • 1 large onion
  • 1 zucchini
  • ½ head of cauliflower
  • Meat from one chicken- pulled off the bones or 3 cups chicken meat in cubes
  • ½ cup frozen corn
  • ¼ cup frozen peas
  • 2 sprigs fresh rosemary- minced
  • 2 cloves garlic- minced
  • 6 peppercorns
  • salt to taste
  • 2 quarts chicken broth or vegetable broth
  • 1 bunch fresh spinach
  1. Wash all the vegetables.
  2. Peel any you feel have tough skins
  3. Cut all the firm vegetables in ¼ inch dice, keeping each one separate
  4. Clean the spinach
  5. slice into shreds or smallish pieces.
  6. In large stock pot, heat the oil over medium high heat.
  7. Add each vegetable starting with the hardest one.
  8. Typically, I put in the sweet potato, carrot, turnip, parsnip and let them cook for 5 minutes
  9. Then the carrots, celery, onion.
  10. If you are using raw chicken, add it now
  11. Cook another 5 minutes or till the vegetables have softened and have a bit of browned edges.
  12. Then add the zucchini and cauliflower.
  13. If you are using cooked chicken, add it now.
  14. Cook another minute.
  15. Add the broth and bring the soup to a boil
  16. Stir in the rosemary, garlic, pepper and salt.
  17. Stir in the frozen corn and peas.
  18. Return soup to the boil
  19. Add Dumpling Batter to the soup in tablespoon sized dollops.
  20. Cover pan and allow to cook undisturbed for 9 minutes.
  21. Check with a toothpick to make sure the middles are firm the toothpick should be clean.
  22. Serve, placing a bit of the fresh spinach into the bowl before serving the soup

And now we can begin the work of cleanup.

Creamy SunButter Sauce Recipe

When I am helping a patient to identify food allergies some of the foods I eliminate are peanuts, tree nuts and soy.

This yummy Sunbutter sauce recipe has none of those, but does have tons of flavor. I frequently make a batch of these to take to pot lucks, they are gone in a flash.


Salad Rolls with SunButter Sauce
Salad Rolls with SunButter Sauce
Sunbutter Sauce
Prep time
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My daughters love to eat this sauce with a spoon, but frequently they can convince me to make these tasty rice paper wrapped salad rolls.
Serves: 4
  1. Puree together all ingredients except water in food processor.
  2. Stir in water to create creamy sauce or use without as a vegetable dip.

This is the sauce I use to create another lunchtime favorite: “Peanut” Noodles 




Fresh Cherry Clafoutis-Gluten Free Recipe

When you get invited to a pot luck before an outdoor summer movie, what do you bring?
If you are like me, you take a look in your fridge, creating on the spot.
I had 2 pounds of fresh bing cherries when we got the invite. Knew that this particular host  family was also gluten free.
So a fresh cherry clafoutis gluten-free was in order.

A clafoutis is a lovely tender cake made with fresh fruit, butter, cream and eggs.
Traditionally, the cherries aren’t pitted to allow the almondy flavor of the pits to enhance the cherries.

My family prefers to just eat the cake instead of spitting pits. So I picked up my new Oxo Cherry Pitter and had a great time pitting the cherries in a flash.

Finished Gluten Free Cherry Clafoutis#gluten-free cherry clafoutis for potluck before HugoSprinkling on the confectioners sugarPouring in the batterCherries all pitted and ready to be bakedKatie is pitting the cherries
got to get rid of the stemsRinsing the cherriesPerfect tool for pitting the cherries

Fresh Cherry Clafoutis- Gluten Free
Prep time
Total time
This is a recipe to keep on hand for the lovelies of fresh fruits. Equally good with apricots, peaches or plums, but traditionally made with Cherries. I added just a smidge of lemon peel for brightness
Recipe type: Dessert, Brunch, Breakfast pastry
  • 30 grams raw buckwheat flour- grind your own green groats in a coffee grinder for this flour or substitute xanthan gum or use ½ teaspoon xanthan gum
  • 150 grams white flour mix|http://www.gfdoctorrecipes.com/recipes/white-flour-mix.html]
  • 55 grams whole grain flour mix|http://www.gfdoctorrecipes.com/recipes/whole-grain-flour-mix.html]
  • 75 grams organic cane sugar
  • 3 grams salt
  • 10 grams baking powder
  • 4 large eggs
  • 4 tablespoons butter-melted
  • 1 teaspoon vanilla extract
  • 360 grams half and half
  • Combine in a bowl:
  • 700 grams pitted Fresh bing cherries or sour cherries
  • 30 grams organic cane sugar
  • ½ teaspoon grated lemon peel
  • Optional: 1 tablespoon confectioners sugar
  1. Preheat oven to 425 degrees.
  2. Grease a 9x12 glass pan thoroughly
  3. Stir together till one color: all flours, sugar, salt and baking powder in a bowl.
  4. Beat together eggs, butter, vanilla extract, and half and half.
  5. Combine both mixtures, beat well till the mixture is pale yellow and thickened a bit.
  6. Layer the sugared cherries in the bottom of the greased pan..
  7. Pour the batter over the cherries.
  8. Place the pan into the preheated oven on the bottom rack.
  9. Bake for 35 minutes without opening the oven.
  10. Check to see if the cake is done, poking with a toothpick and checking to see if it comes out clean.
  11. Let the cake cool for a few minutes.
  12. Sprinkle with confectioners sugar if you'd like

I’ve decided to enter this recipe in the Oxo Cherry Recipe Contest just for fun, wish me luck.