Gluten-Free Eating: Tasty Recipes

for Those on a Tiny Budget

Authors: Jesika Hobbs and Elizabeth Ashley

Introduction
Many people are beginning to learn that they have developed an
allergy or sensitivity to gluten. Some symptoms in people with a gluten
allergy include an upset stomach, hives, headaches, and fatigue.
Gluten is a protein found in wheat, barley, rye, malt, and oats. Gluten
is also found in most households and products bought in stores. Some
products containing gluten include medicines, foods and cleaning
products. Stores have begun selling items labeled as gluten-free with
the increase in buyers. The problem with these products is that they
are often twice the amount of money that a regular priced item is and
not all buyers can afford the necessary products. This cookbook is
meant to provide healthy gluten-free recipes without having to
purchase many expensive gluten-free products.
Glossary
Bake: to cook in an oven with dry heat
Boil: to cook in water or other liquid on high temperature at 212 F
Chop: to cut food into bite size pieces
Dice: to cut into tiny cubes of same size
Finely Cut: to cut into tiny pieces
Freeze: to cool food in an environment at or below 32F
Fry: to cook to crispy texture in oil or butter
Mix: to combine all ingredients into one place
Oven: cooking tool used for baking
Simmer: to cook on very low heat
Slice: to cut into flat pieces
Shred: to cut and tear into pieces
Steam: to cook food using the vapor over boiling water
Stove: cooking tool used for boiling, frying, and steaming
Special Note
This cookbook assumes you understand the basics of cooking and
baking. It also assumes that you understand the cautions of using a
stove, oven, knife, and other cooking tools needed to perform the
recipes in this cookbook. Some recipes may be similar to recipes seen
before and contain similar ingredients.

Allergens
Some recipes may include the use of nuts, soy, and lactose products.

Table of Contents
Introduction ........................................................................................................... 2
Table of Contents.................................................................................................. 3
Chicken Vegetable Soup ...................................................................................... 5
Potato Soup .......................................................................................................... 7
Spinach Soup ....................................................................................................... 9
Sandwich Minus Bread ....................................................................................... 12
Zucchini Pizza ..................................................................................................... 14
Cucumber Bites with Chicken-Avocado Salad .................................................... 16
Tilapia Lettuce Wraps ......................................................................................... 17
Turkey Chili ......................................................................................................... 18
Lettuce-Wrapped Turkey Sliders......................................................................... 20
Baked Apple Bowls ............................................................................................. 22
Frozen Chocolate-Butterscotch Hazelnut Clusters ............................................. 24
Chocolate Cake .................................................................................................. 25

SOUPS

Chicken Vegetable Soup

Yield: 4 Servings
Prep Time: 35 minutes
Cook Time: 20 minutes
Total Time: 55 minutes

Ingredients:
x

4 Small Chicken Breasts

3 Cups Chopped Carrots

1 Medium Yellow Onion

1 Garlic Clove

1 Green Zucchini

1 Squash

4 Celery Stalks

4 Cups Low Sodium Chicken Broth

2 Tablespoon of Black Pepper

1 Tablespoons of Garlic Powder

Tools:
x

Large pot

Knife

Cutting board

Directions:
1.

Preheat oven to 425F.

2.

On a baking pan, place the 4 chicken breasts about an inch away

from each other.

3.

Bake the chicken for 10-15 minutes, or until it is no longer pink if

you cut into it.

4.

While the chicken is baking, dice the carrots, onion, zucchini,

squash and celery. Finely cut the garlic clove.

5.

Place the vegetables into a large pot and add the chicken broth
and set burner to medium/high heat.

6.

Once chicken is done baking, carefully shred and add it to the pot
with the vegetables and broth.

7.

Add black pepper and garlic powder. Let boil for 15 minutes stirring
occasionally.

8.

Allow soup to cool 15 minutes before serving. More chicken broth

may be added if desired.

Potato Soup
Yield: 4 Servings
Prep Time: 20 minutes
Cook Time: 25 minutes

Ingredients:
x

1 Pound of Ground Turkey

2 Large Russet Potatoes

1 Medium Yellow Onion

1 Garlic Clove

2 Jalapeos

3 Celery Stalks

3 Chicken Bouillon Cubes

2 Tablespoons Black Pepper

1 Pint Heavy Cream

Tools:
x

Cutting board

Large pot

Knife

Directions:
1.
2.
3.
4.

Cook 1 pound of ground turkey in a large pot on medium/high heat

until brown.
While the turkey is cooking, peel the potatoes and then chop them
into small cubes.
Dice the celery and onion. Finely cut the jalapeos and garlic.
Add vegetables to large pot with turkey.
7

5.
6.
7.
8.
9.

Add 6 cups of water to pot.

Boil vegetables until potatoes are soft.
Add chicken Bouillon cubes, black pepper and of the pint of
heavy cream.
Place temperature on medium/low and let it simmer for 5-10
minutes.
Allow soup to cool 10-15 minutes before serving.

Spinach Soup
Yield: 4 Servings
Prep time: 20 minutes
Cook Time: 35 minutes

Ingredients:
x

2 Small Chicken Breast

32 Ounces low sodium chicken broth

1 Garlic clove

1 Cup Carrots

1 Cup Celery

1 Cup Spinach leaves

1 Teaspoon Black Pepper

1 Teaspoon Garlic Powder

Tools:
x

Knife

Large pot

Cutting board

Directions:
1.

In the large pot boil both chicken breasts for 5-10 minutes or until
completely cooked.

2.

Drain the water out of the pot.

3.

Add the low sodium chicken broth to the chicken in the same pot.

4.

Chop the garlic, carrots, and celery and add them to pot. Add the
spinach.

5.

Boil on high heat for 20 minutes.

6.

Add the black pepper and garlic powder. Let simmer for 5 minutes.

7.

Allow soup to cool 10 minutes before serving.

10

ENTREES

11

Sandwich Minus Bread

Yield: 1 Serving
Prep Time: 10 minutes

Ingredients:
x

Sliced lunchmeat of your choice

Sliced cheese of your choice

1 Leaf of Lettuce

1 Small Tomato

1 Slice of Yellow Onion

Guacamole (recipe on the next page)

Tools:
x

Cutting board

Knife

Directions:
1.

Gather all your ingredients and a cutting board.

2.

Take a piece of both meat and cheese and lay the cheese directly
on top of the meat.

3.

Place a piece of lettuce, tomato, onion (as desired) on top of the

stacked ham and cheese. Add guacamole. Right now it looks like a
stack of food with meat on the bottom and guacamole on top.

4.

After you have all your ingredients for your sandwich, start from
one side of the meat and roll ingredients into a wrap style.

5.

After it is rolled up, you can stick a toothpick through it to hold it in

place, otherwise it is ready to serve.

12

Side Recipe for homemade Guacamole

Ingredients:

4 large avocados (the darker ones are the most ripe)

2 limes
1 lemon
2 tablespoons of table salt
1/4 cup of cilantro
1/4 cup of chopped tomato
1/4 cup of chopped onion (optional)

Directions:
Mix avocados, lime and lemon juice, salt, tomato, and onion in a bowl
and mix or use a blender (if available). Add cilantro and extra salt to
mixture after you blend it flavor to taste

13

Zucchini Pizza
Yield: 2 Servings
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes

Ingredients:
x

4 Large Green Zucchini

Two packages of fresh mozzarella cheese

14 Ounce can of Tomato sauce (recipe is on the next page)

1 Tomato

1 Yellow Onion

1/2 Cup vegetable oil

Tools:
x

Baking sheet

Foil

Spoon/Knife

Tongs

Directions:
1.

Pre-heat the oven to 375F with a cooking rack placed on the top
shelf.

2.

Cut the ends of the zucchini off and then cut each of them in half.

3.

Slice the zucchini long-ways, creating 16 individual pieces.

14

4.

Put oil in a large skillet and add zucchini pieces. Cook on low heat
(caution: oil may splatter and will be hot). Cook until zucchini is
soft.

5.

While zucchini is cooking, cover a medium sized baking sheet with

foil. After the zucchini is all cooked in the oil, place pieces on pan
with tongs, the seeds facing up.

6.

Next, apply tomato sauce, mozzarella, and additional toppings

generously to tops of zucchini.

7.

Place baking sheet on top rack in oven and set timer for 12
minutes.

8.

Allow 5-7 minutes for zucchini to cool down. If serving to children

let the pieces cool down 10 minutes.

Homemade Tomato Sauce

Ingredients:
x

1 Small can of tomato paste

1 Large jar of Ragu

1 Can of whole tomatoes

4 Tablespoon of Garlic Powder

2 Tablespoon of crushed Basil

2 Tablespoon of Oregano

Directions:
Mix whole tomatoes, paste, and Ragu in a large pot on medium heat for
30 minutes stirring every 5 minutes. Next stir garlic, basil, and oregano
and let simmer until ready to serve

15

Cucumber Bites with Chicken-Avocado Salad

Yields: 2 Servings
Prep Time: 25 minutes
Total Time: 25 minutes

Ingredients:
x 2 Large cucumbers
x 2 Small chicken breasts
x 2 Avocados
x 1 Cup of plain vanilla Greek yogurt
x 1 Tablespoons of garlic powder
x Cherry tomatoes
Tools:
x Medium sized bowl
x Spoon
x Fork
Directions:
1. Boil chicken in 3 cups of water on medium heat until chicken is fully
cooked.
2. Slice the cucumbers into circular pieces about 1/2 of an inch thick
and lay them flat.
3. Slice the 2 avocados in half and remove the seed in the middle.
Scoop out the meat of the avocado into a bowl. Add yogurt, and
garlic powder.
4. Shred the chicken breasts and add to avocado mix and stir for 1
minute.
5. Place a spoonful of the avocado-yogurt mix on each cucumber
slice.
6. Top with cherry tomatoes. Ready to serve.

16

Tilapia Lettuce Wraps

Yield: 6 Lettuce W raps or 2
servings
Prep Time: 10 minutes
Cook Time: 20 minutes

Ingredients:
x Romaine lettuce hearts
x 2 Fresh Tilapia fillets
x Cherry tomatoes
x 1 Avocado
x 1 Large carrot
x 1 Large lemon
Tools:
x Baking pan
x Tin foil
x Knife
Directions:
1. Preheat oven to 400F. Cover the baking pan with tin foil as to stop
tilapia from sticking to pan.
2. Cook tilapia for 25 minutes or until fish is cooked.
3. As tilapia is cooking, chop tomatoes, carrot and avocado into bite
size pieces. Rinse lettuce hearts to get rid of any bacteria at this
time.
4. Once tilapia is finished baking allow 5 minutes for it to cool then
chop fish into pieces and place them in the lettuce hearts. Add
other toppings as desired.
5. Squeeze lemon juice over wrap to add extra flavor.

17

Turkey Chili
Yield: 4 Servings
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Ingredients:
x

1 Pound of ground turkey

1 Medium yellow onion

1 Green bell pepper

1 Package of Cilantro

1 Garlic Clove

1 Can of Diced tomatoes (mild or hot)

1 Can of Tomato Sauce (No Salt Added)

1 Package of Chili Seasoning

Tools:
x

Large pot

Knife

Directions:
1.

In a large pot cook the turkey until its brown.

2.

While the turkey is cooking chop up the onion, bell pepper, cilantro,
and garlic. Add vegetables to the turkey in the pot.

3.

Open the can of diced tomatoes and drain the liquid out of it before
adding to pot.

4.

Add the diced tomatoes, can of tomato sauce, and then the chili
seasoning.
18

5.

Let it simmer for about 10 minutes or until the liquid has thickened.

6.

The chili is ready to serve once it is hot.

19

Lettuce-Wrapped Turkey Sliders

Yield: 2 servings
Prep Time: 6 minutes
Cook Time: 14 minutes
Total Time: 20 minutes

Ingredients:
x

1 Pound ground turkey

1 Teaspoon garlic powder

1 Teaspoon black ground pepper

1 Large apple

1 Romaine lettuce heart

Cup basil pesto

Cup feta cheese

Tools:
x

Medium Frying Pan

Knife

Directions:
1.

Mix the ground turkey with the garlic powder and black ground pepper
with your hands.

2.

Make 6 small circular patties with the ground turkey. W ash hands
after handling the raw turkey.

3.

On medium heat, cook turkey for 7 minutes on each side or until fully
cooked.

4.

Slice apple into small pieces.

5.

Place a lettuce heart on a plate and add a turkey patty. Spread pesto
on turkey patty.

6.

Add sliced apples and feta cheese.

7.

Wrap patty with a second piece of lettuce. Serve.

20

DESSERTS

21

Baked Apple Bowls

Yield: 4 Servings
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes

Ingredients:
x

4 Red apples

Cinnamon and sugar mix

1 Tablespoon of cream cheese

Vanilla ice cream

Dried cranberries

Tools:
x

Knife

Spoon

Baking pan

Melon scooper

Directions:
1. Collect apples, cream cheese, cinnamon and sugar mix and clean a
spot on the counter to get started. Preheat oven to 375F.
2. While oven is heating, carefully slice the very top of the apples off
with a knife. The top of the apple should now be flat.
3. With the melon scooper carefully scoop out a shallow hole in the
middle. I prefer scooping about 2 inches deep as to not waste the
apple.
4. Place carved apples on the baking sheet and coat the inside and
outside with cream cheese.
5. Add cinnamon and sugar mix as desired around the rim and inside of
the apple.
22

6. Place apples on a baking sheet and cook for 10 minutes.

7. Apples will be soft to a forks touch but will maintain its bowl-like
shape.
8. Once apples are done baking, allow 2 minutes for apples to cool
down.
9. Place each apple into a bowl and add ice cream, cinnamon and
sugar mix and cranberries as desired.

23

Frozen Chocolate-Butterscotch Hazelnut

Clusters

Yield: 10 Clusters
Prep Time: 10 minutes
Freeze Time: 3 Hours
Total Time: 3 Hours and 10
minutes

Ingredients:
x 1 1/2 Cups of semi-sweet chocolate chips
x 1 1/2 Cups of butterscotch chips
x 2 Cups of hazelnuts

Tools:
x Microwave safe bowl
x Spoon
x Wax paper
x A serving tray
x Freezer
Directions:
1. Place chocolate and butterscotch chips in a microwavable bowl and
heat at 25-second intervals until melted, stirring between intervals.
2. While chocolate and butterscotch chips are still melted, stir in
hazelnuts. You want to make sure you do this within 2 minutes to
ensure the chocolate mix doesnt cool and harden.
3. Place spoonful of mixture one inch apart on the wax paper.
4. Freeze for 3 hours for the best taste and texture.
5. When ready to serve, allow 10 minutes for clusters to thaw before
eating as product will be frozen.

24

Chocolate Cake
Yield: 16 pieces
Prep Time: 15 minutes
Cook Time: 35 minutes
Total time: 50 minutes

Ingredients:
x
x
x
x
x
x
x
x
x
x
x

4 Cups gluten free rice flour

2 Teaspoons xanthan gum
2/3 Cup cocoa powder
2 1/2 Cups white sugar
3 Teaspoons baking powder
2 Teaspoons baking soda
1 Egg
1 Cup heavy cream
1/4 Cup shortening
2 Teaspoons pure vanilla extract
1 Tub of Cool Whip

Tools:
x Non-stick spray
x Baking Pan
x Spoon
Directions:
1. Pre-heat oven to 350F.
2. In a large bowl, add the gluten free flour, xanthan gum, cocoa
powder, white sugar, baking powder, and baking soda. Mix
ingredients together for 1 minute.
3. Add the egg and heavy cream. Stir for 2 minutes or until well
mixed.
4. Add shortening and vanilla extract. Stir until smooth.
5. Spray a 12X12 pan with non-stick spray and pour cake mix in
evenly.

25

6.

7.

Bake the cake mix for 35 minutes. To tell if cake is fully cooked try
sticking a toothpick in several places and if it comes out dry the
middle is cooked.
Allow 1 hour for cake to cool at room temperature before icing cake
with Cool Whip. Serve shortly after icing the cake to ensure
freshness.

26