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Kidzworld Kitchen: Gluten-Free Eating

Most people eating a gluten free diet have Celiac Disease, an autoimmune disorder that does not allow the body to process gluten (a protein found in wheat, barley and rye), it affects up to 1 in 105 North Americans and the only known treatment is a gluten-free diet.  Many other people have begun to adopt a gluten-free lifestyle by choice, claiming that there are numerous health benefits and it makes them feel better.

Whatever your reason for switching it is important you know that gluten is also often used as an additive in many flavorings, stabilizers and thickening agents so you must be careful selecting products you use in your recipes, ask lots of questions, do your research and read food labels thoroughly.

You might think that a gluten-free diet would deprive you of many of your favorite foods but the truth is that there are so many great alternatives and recipes that you can still enjoy everything you love! As an example, check out these recipes for brownies, chicken nuggets and French fries, all completely gluten-free!

Gluten-Free Brownies

Ingredients:

  • ½ cup good quality plain chocolate (minimum 70% cocoa solids)
  • ½ cup unsalted butter
  • ¾ cup dark soft brown sugar (Hint! When measuring brown sugar pack firmly into measuring cup)
  • ¾ cup caster sugar
  • 2 eggs
  • ¼ tsp salt
  • 1 tsp vanilla extract
  • ¾ cup ground almonds
  • ¼ cup chopped marshmallows (Hint! The best way to cut a marshmallow is with scissors dusted with icing sugar)
  • ½ cup toasted pecans (optional)

Instructions:

  1. Pre-heat the oven to 170ºC (325ºF)
  2. Line a 22 cm (8½ in) square pan with a large square of foil brushed with sunflower oil (Hint! Make sure the corners are well greased)
  3. Melt the chocolate and butter in a double boiler (or a bowl set over a pan of simmering water). Be sure not to overheat but stirring continuously until it is very shiny and glossy.
  4. Remove from the heat and add the sugar, stir thoroughly to dissolve sugar. (Hint! Mixture will look grainy
  5. Add the eggs and beat well until mixture is thick and glossy.
  6. Add the salt and vanilla
  7. Fold in the almonds, marshmallows and pecans until well incorporated but don’t overmix.
  8. Spread the thick mixture into the pan in an even layer.
  9. Bake for approximately 20–25 minutes or until it is just set in the middle and the edges are slightly coming away from the pan.
  10. Cool completely the turn the pan upside down onto a board, peel away foil and cut.

Gluten-free BrowniesGluten-free BrowniesCourtesy of Love Sugar Cakes

Carrot French Fries

Ingredients:

  • 6 large carrots
  • 2 tablespoons olive oil
  • ½ teaspoon celtic sea salt

Instructions:

  1. Preheat oven to 425°
  2. Line a baking sheet with parchment paper
  3. Cut each carrot into 2-inch long sections
  4. Cut each section into thin sticks
  5. In a large bowl toss carrot sticks with olive oil and salt
  6. Spread out carrot sticks the baking sheet
  7. Bake for 18-22 minutes until carrots are browned

Carrot French FriesCarrot French FriesCourtesy of Love Sugar Cakes

Gluten-Free Chicken Nuggets

Ingredients:

  • 3 skinless, boneless chicken breasts
  • 1/2 cup gluten-free all purpose flour mix
  • 1/2 teaspoon salt
  • 1/8 teaspoon fresh ground pepper
  • 1 teaspoon gluten-free garlic powder
  • 1 large egg and 1 tablespoon olive oil, whisked together
  • 1 cup crushed gluten-free rice Chex cereal
  • 1/2 cup freshly grated parmesan cheese
  • 1/4 cup olive oil for pan-frying
  • 1/4 cup canola oil for pan-frying

Instructions:

  1. Place chicken breast between 2 sheets of waxed paper and pound with a smooth meat mallet until about breasts are 1/4-inch thick. Repeat with each breast. (Hint!
  2. Use a sharp knife to cut pounded breasts in 2-inch strips. Then cut each strip into 2x2-inch nuggets.
  3. Have ready 3 8-inch shallow baking dishes. In the first dish, combine gluten-free all purpose flour, salt, pepper and seasonings.
  4. In second dish, combine egg and olive oil. Whisk to thoroughly combine.
  5. In third dish, combine crushed gluten-free rice Chex cereal and grated Parmesan cheese.
  6. Coat each chicken strip in flour mixture, then dip in egg olive oil mixture and last, evenly coat with rice Chex crumb Parmesan cheese mixture.
  7. Place the nuggets on a large baking sheet lined with parchment paper.
  8. Refrigerate for about 30 minutes before frying.
  9. In a large heavy skillet, heat olive oil and canola oil mixture over medium high heat.
  10. Add coated chicken nuggets and cook until golden, about 4 minutes, then turn each piece and cook second side.

Gluten-free Chicken NuggetsGluten-free Chicken NuggetsCourtesy of Love Sugar Cakes

Remember, be creative, have fun and above all, safety first! Always talk to the adult in charge before you get your chef on! Happy healthy cooking!

Recipes courtesy of Love Sugar Cakes

 

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Dear Dish-It In The Forums

PerksBeingABookworm
Dear Dish-It:  I recently became friends with an upperclassman guy, Tom*, from my high school. We started hanging out about a month or so ago. To be honest, I thought the relationship was platonic: we've never flirted although we've bantered, I don't use flirty emojis with him and although I spend a lot of time with him, he has always said how much I remind him of my brother (who is the same age as me), and he's never stolen glances at me or given me the impression that he was into me that way. I rationalized that he saw me as a little sister the same way as I viewed him as an older brother, since he constantly made references to my brother and never attempted to flirt nor gave off any of the typical visual signals of attraction. I also don't see myself as someone who'd be attractive or crush-worthy from the perspective of a high school junior, since I'm a freshman in high school and definitely not modelesque, and we pretty much stuck to group outings. So when he asked me out 2 weeks ago, needless to say it came as a surprise. We decided to remain friends, but I'm having trouble establishing boundaries, especially since my sister informed me that one of his friends told her that Tom "wasn't going to give up on me" and that Tom was going to adhere to the "Three Strikes Rule": apparently, he can wait and ask me out 2 more times before giving up on pursuing me.  Dish-It, how do I remain friends with this guy without this becoming awkward? What do I do? Just this past weekend he wanted to s**pe call me and kept s.n.a.p.ch*tting me. I literally feigned accidentally sleeping in yesterday to avoid meeting up with him (he invited my siblings and I to go play tennis at our high school), and I haven't talked to him since Saturday (we do track together so it was kind of unavoidable). I need space, and I want to remain friends, but he's really making me feel uncomfortable.  Thanks, -Perks. P.S.: This is the second junior who has asked me out this year (and the second guy I've rejected). Maybe I'm just really naive and oblivious, but I genuinely don't see myself as attractive to guys...how do I stop accidentally leading them on? Because I'm not trying to, really-I'm not flirty or anything. I have no idea why they like me, I don't think I'm being overly nice and I'm not answering texts right away or anything. This guy didn't get my phone information from me, he got it from another person on our coed sports team and he originally texted me 2 months ago to tell me that he was worried about my brother so I didn't think he was making a move on me. *Names have been changed for privacy reasons. (Also: the chat filter keeps unnecessarily censoring my writing).
reply about 5 hours
Shadeleaf
Shadeleaf posted in Friends:
I'm actually already being made fun of for my interests in Undertale. i kinda don't see how playing DnD can be that bad... it's fine. Thx .
reply 4 days
Shadeleaf
"al######ote: i am in love with a boy ..and planning to marry him ..  [s:p/zwq] [s:p/oaq] [s:p/1koh] [s:p/1jn8] [s:p/1jks] Congrats! just hope he doesn't abandon you like mine terrible attempts at a relationship. You may be even luckier than me :3
reply 4 days
drowning
drowning posted in Friends:
"Shadeleaf" wrote: I've been wondering. I got the  books and all i need would be extra graph paper and character sheets....  Anyways my dad gave me this idea on Friday and I was thinking of it today. Maybe find a few nerds like me... who knows. My dad told me people would make fun of me, but i don't care.... You will face a little making fun of, but as long as you can get past that and ignore others, I think you'll be just fine. If you're already aware of any others like you throughout the school, maybe you should look into making a group! Slip them a note or talk to them yourself, see if they're interested. Good luck!
reply 4 days
drowning
###### wrote: i am in love with a boy ..and planning to marry him ..  [s:p/zwq] [s:p/oaq] [s:p/1koh] [s:p/1jn8] [s:p/1jks] I realize that I got engaged young as well, but 10 is a tad different. :^)
reply 4 days