Moist Gluten-free Banana Applesauce Muffins A Perfect Start To The Day

Applesauce not only replaces part of the usual fat needed in muffins, it also adds vital moisture to the gluten-free flour.

What better way to start off the week than a muffin chock full of potassium, vitamin C and a whole lot of yummy! These gluten-free banana muffins are light, moist and quite delicious.

Banana Applesauce Muffins

4 Tbsp. unsalted butter
1/3 cup granulated sugar
1/2 cup unsweetened apple sauce
1 large over-ripe banana, lightly mashed
1 large egg
1 Tbsp. cinnamon
3/4 cup gluten-free flour
1 Tbsp. baking powder
1/2 tsp. salt
Cinnamon Sugar for topping

Melt butter in microwave in a medium microwave-safe mixing bowl. Add sugar, applesauce, banana and egg. Gently mix together with fork until blended (but leaving chunks of banana). In a separate bowl, mix flour, baking powder and salt. Using a rubber spatula, gently fold dry ingredients into batter, stirring only until flour is absorbed. NOTE: These muffins need no adaptation for high altitude baking, but your specific measurement of flour can vary depending on humidity, oven type and other factors. It is far more effective to go by look and feel of the batter; this batter should be moist and gooey but not runny. If you think you need a bit more flour, add by the tablespoon since gluten-free flour absorbs moisture much more quickly than wheat flour.

Spoon into prepared muffin pan. Sprinkle tops with cinnamon and sugar. Bake at 375F for 12-15 minutes or until toothpick inserted into the middle of a muffin comes out with crumbs and not batter. Makes 12

Serve warm or wrap separately and freeze for individual servings.


  • Add 1/2 cup chocolate chips and 1/4 cup chopped walnuts
  • Add 1/2 cup dried cranberries, raisins or currants and 2 Tbsp. dried orange peel
  • To bake the batter as a bread loaf, decrease oven temp to 325F and bake for 45-55 minutes or until toothpick inserted comes out with crumbs

Nutritional Info Per Muffin:

Calories: 64
Total Fat: 2.2 g
Carbs: 9.9 g (fiber 1.0 g)
Protein: 1.5 g
Potassium: 61.5 mg
Sodium: 87.7 mg

Gluten-Free Paella

It may be a bit of a stretch, actually, to call this recipe Paella, since it is usually a shellfish-based soup, and this has no fish at all. It’s metamorphosed over the years to accommodate not only my need to abstain from gluten but to avoid a shellfish allergy in the family as well.

Gluten-Free Paella

Gluten-Free Paella

1 Onion, chopped
1 Bell Pepper, chopped
2 Cups Fresh Herbs, chopped (Parsley, Arrugula, Basil, Thyme)
2-4 Tbsp. Fresh Garlic, minced
2-4 Tbsp. Olive Oil
1 sm. pkg. dried Kidney Beans
12 links Sausage (Chicken & Louisana), chopped
1 lb. Ground Turkey
3 Cups Rice, cooked
1 Sm. Can Corn
4 Sm. Cans Diced Tomatoes
1/2 Bottle Dry Sherry
4 Cups Gluten-Free Broth (chicken or beef)
Water – as needed
Salt & Pepper to taste

In a large stock pot over high heat, add 2 Tbsp. olive oil, onion and bell pepper; stir. Cook for 1-2 minutes, add garlic; stir. Add dry beans; stir for one minute.

Lower heat to medium, add ground turkey and cook until lightly browned. Add additional olive oil if needed to prevent turkey from sticking to bottom of pan. Add sausage and herbs.

Pour in sherry, broth, tomatoes and enough water to cover all ingredients. Stir and cover. Turn heat to low and simmer for up to two hours, checking every 15-20 minutes, adding additional water as necessary to keep ingredients covered in liquid.

Once beans are tender to the touch, add rice and corn, return to stove until thoroughly heated, about ten minutes.

This soup freezes quite well in single-serve containers or in family-size servings.

Overdose Cookies (GF Style)

Overdose Cookies

If you’re gluten-free, it’s probably been a very long time since you’ve gotten sick from eating too many cookies before you’ve gotten sick from the lawn mower aftertaste. After months of experimenting, I think I’ve finally created a gluten-free cookie so delish it’ll be easy to overdose on cookies, because there is no after-taste, baby. A little bit snickerdoodle, part sugar cookie and with a base created from the traditional Toll House cookie, you’ll love the soft, delicate texture. (You can double the recipe quite easily, too.)

Preheat oven to 350℉. In a large mixing bowl, blend with rubber spatula until creamy:

1/2 cup butter, room temp
1/2 cup GF vanilla yogurt
1/2 cup granulated sugar
1/4 cup brown sugar
1 egg
1 Tbsp GF vanilla (recommended: the intense Mexican Vanilla)

Fold in:

1 1/2 GF Flour Mix (equal portions Pamelas Mix, Brown Rice Flour, and White Rice FLour)
1/2 tsp. baking soda
1/2 tsp. salt

Drop by large spoonfuls onto a prepared baking sheet. Sprinkle lightly with cinnamon and sugar. Bake until lightly browned, about 10-12 minutes. Makes about 2 dozen.


Blue Corn Fish Enchiladas

Truth be told, if you’re looking for a gorgeous presentation, you shouldn’t pick this recipe, because it tends to blend together a bit when serving. But what it lacks in visual presentation, it makes up for in taste and speed (45 minutes from dragging the ingredients out of the fridge to sitting down to dinner). And it’s always a good thing when gluten-free and amazing taste can be used in the same sentence.

Blue Corn Fish Enchiladas

6 Blue Corn Tortillas, soft – straight out of the bag or very lightly roasted over gas flame or on a comal
1 lb. Orange Roughy (or other delicate white fish) , raw
1 jar El Pinto Red Chile Sauce or homemade gluten-free red chile sauce
3 cups shredded Mexican Cheese
1 tbsp dried, ground roasted cumin
1 tbsp dried, ground oregano
1 tsp. garlic salt

Prepare a 9X13 baking dish with non-stick spray. Layer bottom with 2 1/2 raw corn tortillas, one torn in half to fill in empty spaces. Top with 1/2 of the raw fish, laid directly on top of the tortillas, spaced out as evenly as possible. Cover with half of the jar of red chile (around 1 1/2 cups if homemade). Top with half of the cheese. Sprinkle half of the spices on top of the cheese. Repeat all steps for a second layer.

Cover with foil and bake in a 350℉ oven for 30 minutes. Remove foil and continue baking until cheese is bubbling and browned on edges. Remove, let sit for five minutes. Serve with Black Bean Salsa.

Black Bean Salsa

This light side dish is big on protein and can easily become a main dish.

1 can black beans, rinsed and drained
1 cup orange heirloom or cherry tomatoes, quartered
1/2 cup yellow corn, drained
1/4 cup salsa
1/4 cup chopped green onion
2 tbsp. fresh roughly chopped cilantro

Mix all ingredients; let marinate for at least one hour and up to two days. Serve cold.

Honey Orange Fried Rice with Oven Roasted Orange Chicken

Honey Orange Fried Rice with Oven Roasted Chicken

Oven Roasted Orange Chicken

1/2 cup orange juice
1/3 cup white wine
1/4 cup honey
2 tbsp olive oil
1 tbsp Lemon Pepper seasoning
1 tbsp. table grind black pepper

6 chicken breasts

Measure all marinade ingredients into a gallon-size zippered storage bag. Zip and shake to mix. Add chicken breasts, pushing out as much air as possible before completely sealing. Refrigerate at least 2 hours and up to 24 hours, turning occasionally.

Remove chicken and place on a prepared broiling pan and bake in 375℉ oven for 45 minutes. Brush additional marinade on chicken as needed to keep chicken moist during the last 15 minutes of baking.

Serve with Honey Orange Fried Rice.

Honey Orange Fried Rice

2 cups cooked rice, chilled
3 slices gluten free bacon, raw, chopped into small pieces
1 egg, beaten (optional)
1/4 cup Tamari Organic Gluten-Free Soy Sauce
1/4 cup orange juice
1/4 cup honey

In a large skillet, stir fry bacon until crispy. Drain excess bacon fat, leaving pan drippings in the pan. Add cooked rice, toss to coat. Add all other ingredients, tossing and stirring until rice is crispy and heated thoroughly, about 10 minutes.

Gluten-Free French Onion Soup with Shredded Roast Beef

We recently visited a popular French restaurant, and I wanted to order a wonderful bowl of French Onion Soup (without the bread, of course), but luck would have it that the soup had flour as the base. Still craving some a few weeks later, I made French Onion Soup the easy AND gluten-free way – and the one that leaves you with wonderfully delicious roast beef leftovers.

Shredded Roast Beef with French Onion Soup

1 3-5 lb. rump roast, visible fat removed
5 yellow onions, thinly sliced
1 bottle red wine
1 tbsp. butter
salt, pepper

Melt butter in a large pressure cooker, add onions and simmer on medium heat until onions are softened. Lay raw roast on the bed of onions, salt and pepper to taste. Cover with half of the bottle of red wine, add enough additional water until liquid has reached the top line on your pressure cooker. Cover according to directions, adding pressure valve, and raise heat to medium-high until pressure has been established.

Lower to medium heat and continue cooking under pressure for one hour. Remove from heat, run under cold water until pressure has been released.

Remove roast; set aside. Pour liquid and onions into a large serving bowl.

Shred roast, return to pressure cooker. Add the rest of the red wine and enough liquid to reach the top line of your pressure cooker. Cover according to your directions, including pressure valve, and return to medium-high heat for an additional 45 minutes. Remove from heat and allow to sit until pressure is released (or run under cold water to serve immediately).

Serve soup topped with a slice of provolone cheese.

Gluten-Free Chicken Risotto

Arborio Rice, which has a tougher skin and holds up better under stirring, is the standard base for Risotto

Rice can get so boring, and what better way to add some elegant flair than with wine, cheese and cheese?

3 – 4 large chicken breasts, fully cooked and cubed (see hints below); set aside.

In a large sauce pan over high heat, combine and stir for 1 – 2 minutes (until rice begins to make a popping noise):

1 tbsp butter, melted
1 1/2 cups Arborio Rice*
3/4 – 1 cup fresh, roughly chopped mixed herbs (arrugula, basil, oregano, thyme, parsley)

Quickly add and stir:

1 1/2 cups gluten-free white wine (almost all wines are gluten-free, although a few are stored in containers that may have previously contained gluten-products)

Turn heat to medium-low and leave uncovered, checking often. When liquid is almost gone, add:
1 1/2 cups gluten-free chicken broth or enough to add a small layer of liquid to the top of the pan again. Stir and let rice continue cooking on medium low heat.

Continue to rotate wine and broth until rice is almost done but still barely crunchy to the bite, about 20 – 30 minutes. Add:

2/3 cup shredded parmesan or other hard, white cheese (note: while hard cheese do not contain gluten, they do contain casein – the protein in cheese – which has a similar molecular structure to gluten, so some gluten-free dieters also avoid most cheeses)
1 cup chicken broth
Prepared, chopped chicken breasts

When cheese is melted and most of the liquid is absorbed, remove from heat and serve.

Note: I used left-over chicken for this recipe. I initially marinated a full family-size package of chicken breasts in gluten-free sun-dried tomato dressing (Whole Foods) and baked in a 9 X 13 baking dish, reserving the juices after baking. I stored the leftover chicken overnight in a container with the reserved liquid to keep the chicken moist and then used the liquid as my initial broth (with the fat skimmed and removed) in the risotto. The additional subtle flavors were delightful.

*Arborio rice should be available in your grocery store. It is a fatter rice with a thicker skin, allowing it to retain its shape during the cooking process. If you cannot find Arborio rice, you can substitute brown rice, but the taste and texture will be different, and you will need to adjust your cooking times to the new type of rice you choose.

Note: to serve as a side-dish, do not add chicken. Risotto is a flexible dish, so play with the spices to create your own personal favorite. ©Gluten-Free Culinarian / originally published on The Diet Diaries.