Leaflet from a Gluten-free class.
I taught a gluten-free class a year ago at a health food store I was doing some GFCF consulting and teaching for. Going through my files today, I found the info I passed out.
Below is the menu I passed out. It is mostly recipes adapted from allrecipes.com because I wanted to teach how to easily alter your own recipes and the steps for that. Any recipes with dairy have the dairy alternatives. This class was only focused on being gluten-free, not gluten and dairy free, but I don’t do dairy at our house, so I put dairy alternatives in because I couldn’t resist.
Oh, and the picture? Why that is a leaf blower, Magenta and Supergirl!
Menu
Day One: Chicken Jambalaya
Day Two: Garlic Lime Salmon
Day Three: Basic Black Bean Soup
Day Four: Spicy Honey Glazed Chicken
Day Five: Spinach Pasta Casserole
Day Six: Cube Steak Skillet Stew
**in the shopping list are for the serving suggestion items. If you choose to do a different side dish, please alter that on your shopping list.
Shopping List
MEAT:
10 boneless skinless chicken breast halves
2 ¼ lbs. cube steaks
2 (1.5 lb.) salmon fillets
CONDIMENTS:
Extra-virgin olive oil
Honey (you need 1/2 cup) (1/4 c)
PRODUCE:
1-2 limes (you need 2 tablespoons juice)
1 bunch green onions
3 pounds onions (keep on hand
potatoes (keep on hand) ) **(and for mashed potatoes)(1 meal)
1 head garlic
4 small green bell pepper
10 whole mushrooms (sliced)
1 jalapeno pepper, minced
1 bunch parsley
**broccoli (2 meals)
**butternut squash (1 meal)
**kale (1 meal)
**Summer squash (1 meal)
**fresh spinach (for salads)
**baby carrots (1 meals)
**1-2 heads lettuce (NOT Iceberg)
**mango
CANNED GOODS:
2 (14.5 oz.) cans beef broth (get gluten-free)
2 (15 oz.) cans black beans
2 (14.5 oz.) cans chopped tomatoes
SPICES: (check all are gluten-free)
Red pepper flakes
Italian seasoning
Cumin
Nutmeg
Garlic powder
Onion powder
DAIRY/DAIRY CASE:
Margarine (you need 1 tablespoons – more if you like it in potatoes)
3 egg whites (keep 1 dozen on hand)
milk (or non-dairy substitute)
16 oz. ricotta cheese (or tofu cream cheese)
1/3 cup parmesan cheese (or vegan gluten-free alternative)
½ cup Monterey jack cheese (or vegan gluten-free mozzerella)
FROZEN FOOD:
Orange juice concentrate (you need 2 tablespoons)
1 (10 oz.) chopped spinach
1 (10 oz.) bag peas and carrots
**Gluten-free bread (or ingredients to make own)
DRY GOODS:
Corn starch (use what you have – you need 1 ½ tablespoons)
2 cups gluten-free macaroni
brown rice (need 2 cups)
**Quinoa (enough for 6 servings)
**Gluten-free corn muffin mix, or ingredients to make from scratch
**2-3 pound brown rice (enough for 3 meals)
Chicken Jambalaya II
(adapted from allrecipes.com)
servings: 6
INGREDIENTS:
1 tablespoon olive oil
3 onions, diced
3 green bell peppers, diced
1/2 cup water, divided
4 skinless, boneless chicken breast halves – cubed
2 (14.5 ounce) cans whole peeled tomatoes, chopped, juice reserved
garlic powder to taste
onion powder to taste
chili powder to taste
2 cups brown rice
DIRECTIONS:
1. Heat oil in a large skillet over medium heat. Saute onions and peppers for 5 minutes.
2. Pour in 1/4 cup of water and add chicken. Cook 15 minutes, or until chicken is cooked.
3. To the chicken add the tomatoes, with juice, remaining water, garlic powder, onion powder, chili powder, and rice. Simmer until rice is tender.
4. Mix well and serve
Serving suggestions: Steamed broccoli and summer squash.
Garlic Lime Salmon
(from allrecipes.com–Provided by: Taste of Home’s Quick Cooking)
Serving: 6
INGREDIENTS:
1/2 cup vegetable oil
1 medium onion, diced
2 tablespoons lime juice
1 teaspoon grated lime peel
1 garlic clove, minced
2 (1.5 pound) salmon fillets
lime slices (optional)
DIRECTIONS:
1. In a jar with a tight-fitting lid, combine the first five ingredients; shake well.
2. Broil salmon, skin side down, 4-6 in. from the heat for 20 minutes or until fish flakes easily with a fork, basting every 5 minutes with lime mixture. Garnish with lime slices if desired.
Serving suggestions: Quinoa and kale.
Black Bean Soup II
(from allrecipes.com)
Serving: 6
INGREDIENTS:
2 (15 ounce) cans black beans, rinsed and drained
1 onion, chopped
2 cloves garlic, chopped
1 green bell pepper, chopped
7 cups water
1 teaspoon olive oil
salt to taste
ground black pepper to taste
1/8 teaspoon ground cumin
DIRECTIONS:
1. In a Dutch Oven saute onion, garlic and green pepper in oil over medium heat till tender.
2. Add beans and water and season with salt, pepper and cumin to your desired taste. Mix well and simmer for 25 minutes.
3. Pour soup into blender and puree. Once soup is to your desired consistency return to Dutch Oven and return to medium-low heat.
4. Pour a few drops of olive oil in bowl for added flavor and dish up soup.
Serving suggestions: Baby carrots with orange or lemon and gluten-free garlic toast.
Chicken Breasts with Spicy Honey-Orange Glaze
(from allrecipies.com)
Serving: 6
1/4 cup honey
2 tbsps frozen orange juice concentrate
1 tsp grated orange zest
1 clove garlic, minced
1/2 tsp salt
1/8 tsp crushed red pepper flakes
6 boneless skinless chicken breast halves
1 tbsp margarine
1/2 tsp vegetable oil
Garnish: green onion, chopped
Garnish: fresh parsley, chopped
1. In small bowl, combine honey with juice concentrate, orange zest, garlic, salt and red pepper flakes.
2. Rinse chicken with cold water and pat dry. Season lightly with salt. In large non-stick skillet, heat margarine and oil over medium-high heat. Add chicken and cook about 4 minutes, until seared. Turn chicken; cook another 4 minutes until just cooked through.
3. Pour honey mixture over chicken and cook, turning chicken to coat as sauce begins to thicken, about 2 minutes. Serve chicken breasts with honey-orange glaze spooned over the top. Sprinkle with parsley and green onion.
Serving suggestions: Butternut squash and steamed broccoli.
Spinach Pasta Casserole
(adapted from allrecipes.com)
Makes: 6 servings
Ingredients:
2 tablespoons olive oil
10 whole mushrooms, sliced
1 onion, chopped
1 jalapeño pepper, minced (optional)
16 ounces ricotta cheese (or tofu cream cheese)
1/3 cup Parmesan cheese (or vegan gluten-free equivalent)
1/4 cup nonfat milk (or non-dairy option)
1 (10 oz.) pkg. frozen spinach thawed and drained
3/4 teaspoon ground nutmeg
3 egg whites
2 cups cooked gluten-free macaroni
1/2 cup Monterey Jack cheese (or vegan gluten-free mozzerella)
Directions:
1. Heat olive oil in pan. Add mushrooms, onions and jalapeño and sauté over medium heat 3-5 minutes.
Mix ricotta and Parmesan cheese, milk, spinach, sautéed vegetables, nutmeg and egg in a bowl.
2.Spoon half the macaroni into a 2-quart casserole coated with nonstick cooking spray (nonfat). Top with half the spinach mixture. Repeat layers; sprinkle with Monterey Jack cheese.
Serving suggestions: Fresh spinach salad with mangos.
Cube Steak Stew
(adapted from allrecipes.com)
Serving: 6
INGREDIENTS:
2-1/4 pounds beef cube steak
1/8 cup corn starch
1 tablespoon and 1-1/2 teaspoons olive oil
2-1/4 teaspoons margarine
1-1/2 onion, chopped
1-1/2 cloves garlic, minced
2 cans (14.5 oz.) beef stock
2 cups sliced potatoes
1 (10 oz.) package frozen peas and carrots
3/4 teaspoon Italian seasoning
1-1/2 teaspoons salt
1-1/2 teaspoons ground black pepper
DIRECTIONS:
1. Cut cube steaks into pieces about 1/2 inch in size. Sprinkle corn starch over a plate, and dredge meat in corn starch.
2. In a large skillet, heat oil and margarine over medium high heat. Add steak pieces, onion, and garlic to oil in pan; saute till lightly browned. Add more margarine, if needed.
3. Stir in beef stock, potatoes, Italian seasoning, salt, and black pepper. Cover, turn heat down to simmer, and cook for 25 minutes or until potatoes are tender. It will thicken as it cooks. Add more water if it gets too thick. Add peas and carrots. Simmer until warmed through.
Serving suggestions: Salad and gluten-free corn muffins (homemade or mix).
