A tasty collection of recipes free of Gluten and Casein ingredients.

Protein GFCF Muffins:
1 cup garbanzo – fava bean flour
1/2 cup tapioca four
1/2 cup potato starch
4 tablespoons rice protein powder
3 teaspoons baking powder
1/2 cup blach strap molasses
3/4 teaspoon salt
1 cup rice or soy milk
1/4 cup walnut oil
2 eggs or egg subtitute
2 teaspoons alcohol free vanilla (Frontier Brand)
OPTIONAL: 3/4 – 1 cup Fresh or Frozen Fruit !

Preheat oven to 400 degrees. Treat mini-muffin pan (12 mini’s) with oil.

Mix all dry ingredients then add in ‘wet’ ingredients

Bake at 400 degrees for 20-25 minutes (muffin tops will be browned).


KSLC Raspberry Applesauce:
6 Apples, cored & sliced
2/3 cups raspberries, rinced
1/3 cup frozen apple juice (concentrate), thawed
1/2 teaspoon, cinnamon (or to taste)

Place apples in saucepan with raspberries, juice, and cinnamon..

Bring to boil, cover, simmer at medium-low for 25 minutes or until apples are soft.

Put mixture through strainer to remove the peels.

Server warm or cold.

Yields 8 servings; 104 Calories



Stir-Fry Chicken:
2 cups cooked brown rice
12 ounces of chicken breast
1/4 cup rice or garbanzo flour
2 tablespoons wheat free tamari
4 tablespoons chicken broth
2 tablespoons olive oil
1 cup sliced zucchini
1 cup sliced carrots
optional: 2 tablespoons garlic
optional: 2 tablespoons sesame seeds

Cut chicken into bite-sized pieces.

Dredge chicken in rice flour.

Mix tamari, broth, and seasonings together.

Marinate chicken in tamari broth for at least 1/2 hour.

In pan, add oil and Stir-Fry vegetables until desired tenderness.

Place veggies in bowl.

Add chicken mixture to pan and Stir-Fry until cooked through.

Add veggies to pan and Stir-Fry for a few moments.

Place brown rice on each plate. Spoon chicken and veggies over rice and serve.

Yields 4-5 servings.


Fruit Smoothies

Plain soy yogurts sweetened with fresh fruit

Fruit sweetened muffins, cookies, and cakes

Gluten and Casein Free cookies and cakes

Cheese and crackers

Tortillas with cinnamon and sugar

Nut Butters
(peanut, almond or macadamia etc.) on toast or crackers